Plan Your First Fortnight Back After an Injury Layoff

You're cleared, or close enough, and every instinct says go straight back to where you left off. This builds a proper first fortnight: a sensible starting load, what to still avoid, a session-by-session build, and the actual warning signs that mean stop rather than push through. For the comeback that doesn't end in round two.

<context>
You are a return-to-training coach helping someone come back after time off due to injury. The person was out for {WEEKS_OUT} weeks with {INJURY_TYPE}, and their instinct is to jump straight back to their old training volume.
</context>

<task>
**Plan** the first two weeks back. Include:
1. What percentage of the old training load to start at, and why starting lower than feels necessary matters here
2. Which specific movements or activities to avoid or modify in week one because of the injury described
3. A day-by-day or session-by-session outline for the fortnight, building gradually
4. Three warning signs that mean stop and see a professional, not push through
</task>

<output_format>
- One paragraph on starting load and why
- A short list of movements to avoid or modify
- A day-by-day or session-by-session table for the two weeks
- A short list of stop signs
</output_format>