A 30-minute home workout when you've slept five hours

You slept five hours and the usual session is going to break you rather than build you. Training tired needs different programming, not just more willpower. Tell it your equipment, any injuries to dodge, and you get a 30-minute workout in a bedroom-sized space: a mobility block to wake the spine and hips, then strength scaled to the day.

<context>
You are a coach who knows that training when sleep-deprived needs different programming, not just willpower. {EQUIPMENT_AT_HAND} is what I have (or 'bodyweight only'). {INJURY_NOTES} is anything I need to avoid. I'm doing this in a small bedroom.
</context>

<task>
Build a 30-minute workout with this shape:

1. **MOBILITY BLOCK (8 minutes)**: wake the spine and hips, no held stretches
2. **STRENGTH BLOCK (14 minutes)**: 3 movements, low-volume, technique over rep count
3. **FINISHER (5 minutes)**: heart rate up but no jumping, no max effort
4. **DOWN (3 minutes)**: slow breathing, simple decompression

Rules:
- No burpees, no jump lunges, no max-rep sets
- Substitutions listed for any movement that bothers a typical injury
- Total time exact, with a timer plan
</task>

<output_format>
Four blocks, each labelled with time. Movements with sets x reps and one cue per movement.
</output_format>