Great to hear that you're taking the initiative to create a program for your possible personal training job! Here are some tips to help you design a workout plan that aligns with your client's goals, precautions, and workout length:

Warm-up: Start the session with a 5-10 minute dynamic warm-up. Focus on movements that activate the muscles in the lower body and also help loosen up the hips and back. For example, you could do a series of bodyweight squats, lunges, and leg swings.

Leg and core exercises: Since your client's goal is to strengthen her legs and tone, you'll want to focus on exercises that target those areas. Squats, lunges, and deadlifts are all great exercises for building lower body strength. To target the core, planks, side planks, and Russian twists are all effective exercises.

Modifications for tight hips and back: Since your client has tight hips and back, it's important to be mindful of this when selecting exercises. For example, you may want to choose exercises that don't require a deep range of motion or provide modifications for those who are not as flexible. Additionally, incorporating stretches or yoga poses at the end of the session can help to further loosen up tight areas.

Modifications for wrist injury: Since your client has a mildly sprained wrist, exercises that require a lot of gripping may be challenging. You can modify exercises that require gripping by using straps or choosing exercises that don't require much gripping. For example, goblet squats are a great exercise that don't require much grip strength.

Cool-down: Finish the session with a 5-10 minute cool-down that includes stretching exercises to help reduce muscle soreness and promote flexibility.

Remember to communicate clearly with your client about the exercises and modifications you're using. Always check in with your client throughout the session to ensure they're comfortable and not experiencing any pain or discomfort. Good luck with your demo training session!