Pick how long you have and which blocks you want. It draws the movements, fits them to the time, avoids what you did recently, and tells you when what you’ve asked for doesn’t fit.
N=1, not medical advice. This builds sessions from one person’s rotation menu. It knows nothing about you — set the constraints yourself, and stop if something hurts.
Everything here — sessions, history, the loads you type in — is stored in this browser and nowhere else. It is never uploaded, and nobody but you can see it. It does not follow you to another device, and clearing your site data erases it.