{ "plan_id": "phase-1", "name": "Phase 1", "revision": 1, "published_revision": 1, "created_at": "2026-07-24T09:43:48+00:00", "updated_at": "2026-07-24T09:43:48+00:00", "published_at": "2026-07-24T09:43:48+00:00", "config": { "colors": { "ACC2": "#0F766E", "ACCENT": "#C2410C", "DARK": "#23201C", "GOALBG": "#FBF1E9", "GRID": "#CFC9BF", "INK": "#1A1A1A", "KBBG": "#F1ECFB", "KBCOL": "#6D28D9", "LIGHT": "#F4F1EC", "LINK": "#1565C0", "MUTE": "#6B6256", "WARMBG": "#EAF1F0" }, "days": [ { "focus": "Drücken + Beine", "num": 1, "rotations": [ { "exercises": [ { "cue": "Brust kontrolliert senken & drücken", "key": "ls", "name": "Liegestütze", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "ls", "id": "exercise-item-b5c3e6155f", "exercise_id": "movement-liegestuetze-57eacf74ee", "movement_cluster": "horizontal_push", "movement_label": "Push-up", "legacy_id": "d1-r0-e0" }, { "cue": "Po vor der Couch senken, hochdrücken", "key": "dips", "name": "Bank-Dips (Couch)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "dips", "id": "exercise-1-ada8cf48d3", "exercise_id": "movement-bank-dips-couch-ad6c829e1b", "movement_cluster": "vertical_push", "movement_label": "Dip", "legacy_id": "d1-r0-e1" }, { "cue": "umgek. V, Kopf senken (Schultern)", "key": "pike", "name": "Pike", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "pike", "id": "exercise-2-1cb8b9bbd7", "exercise_id": "movement-pike-17f7716e00", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d1-r0-e2" }, { "cue": "Arme seitlich bis Schulterhöhe, kontrolliert", "key": "lraise", "name": "Seitheben (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "lraise", "id": "exercise-3-2908dafdf9", "exercise_id": "movement-seitheben-kb-rucksack-91de5dc2f5", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d1-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-7bd8374b98" }, { "exercises": [ { "cue": "Last umarmen, tief", "key": "gobletkb", "name": "Goblet Squat (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "gobletkb", "id": "exercise-item-7816b10b95", "exercise_id": "movement-goblet-squat-kb-rucksack-6ff9f90901", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d1-r1-e0" }, { "cue": "großer Schritt, Knie Richtung Boden", "key": "lunge", "name": "Ausfallschritt rückw.", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "lunge", "id": "exercise-1-232e3c9065", "exercise_id": "movement-ausfallschritt-rueckw-2a4d06b799", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d1-r1-e1" }, { "cue": "Hüfte hochdrücken, Po fest", "key": "bridge", "name": "Glute Bridge", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "bridge", "id": "exercise-2-0a8da65f1b", "exercise_id": "movement-glute-bridge-1c0a7bf699", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d1-r1-e2" }, { "cue": "auf Zehenspitzen hoch/runter", "key": "calf", "name": "Wadenheben", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "calf", "id": "exercise-3-bfc4e8f9c3", "exercise_id": "movement-wadenheben-0c7839551b", "movement_cluster": "calf", "movement_label": "Waden", "legacy_id": "d1-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-b9e0a052af" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-druecken-beine-9f04ffe00b" }, { "focus": "Ziehen + Core", "num": 2, "rotations": [ { "exercises": [ { "cue": "1 Arm, Ellbogen an den Rippen, Zug zur Hüfte · Lat · DG1 links / DG2 rechts", "key": "rowe", "name": "Einarm-Rudern ENG (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "rowe", "id": "exercise-item-8b823b51cb", "exercise_id": "movement-einarm-rudern-eng-kb-4907fbb5c7", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d2-r0-e0" }, { "cue": "Oberarme fix, zu den Schultern", "key": "load", "name": "Bizeps-Curls (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "load", "id": "exercise-1-1a66ac153c", "exercise_id": "movement-bizeps-curls-kb-rucksack-67944f00d5", "movement_cluster": "elbow_flexion", "movement_label": "Bizeps", "legacy_id": "d2-r0-e1" }, { "cue": "1 Arm, Ellbogen ~45° auf, Zug zum Brustkorb · oberer Rücken · DG1 links / DG2 rechts", "key": "row2", "name": "Einarm-Rudern BREIT (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "row2", "id": "exercise-2-ab58589731", "exercise_id": "movement-einarm-rudern-breit-kb-0146abcfbb", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d2-r0-e2" }, { "cue": "bäuchlings Arme+Beine heben", "key": "sup", "name": "Superman / Y-T-W", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "sup", "id": "exercise-3-8974cdd4a3", "exercise_id": "movement-superman-y-t-w-279f03a544", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d2-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-024cf0041d" }, { "exercises": [ { "cue": "gerade Linie halten", "key": "plank", "name": "Plank", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "plank", "id": "exercise-item-40e37731b0", "exercise_id": "movement-plank-c8449f2937", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d2-r1-e0" }, { "cue": "Knie zügig zur Brust", "key": "mtn", "name": "Mountain Climbers", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "mtn", "id": "exercise-1-69ed72c9c3", "exercise_id": "movement-mountain-climbers-79efdb62dd", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d2-r1-e1" }, { "cue": "gegengleich, Rücken am Boden", "key": "db", "name": "Dead Bug", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "db", "id": "exercise-2-0fc9fa4d38", "exercise_id": "movement-dead-bug-21d4b207d5", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d2-r1-e2" }, { "cue": "Beine heben/senken", "key": "lr", "name": "Beinheben", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "lr", "id": "exercise-3-1373648dc9", "exercise_id": "movement-beinheben-faf19a629b", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d2-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-f767e75f57" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-ziehen-core-26dd9ab93d" }, { "focus": "Beine + Core", "num": 3, "rotations": [ { "exercises": [ { "cue": "Last umarmen, tief", "key": "gobletkb", "name": "Goblet Squat (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "gobletkb", "id": "exercise-item-0264c1e44a", "exercise_id": "movement-goblet-squat-kb-rucksack-6ff9f90901", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d3-r0-e0" }, { "cue": "Hüfte zurück, Rücken gerade, Hamstrings", "key": "load", "name": "RDL / Hip Hinge (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "load", "id": "exercise-1-9d276268ca", "exercise_id": "movement-rdl-hip-hinge-kb-rucksack-9ada5a67c3", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d3-r0-e1" }, { "cue": "ein Bein gestreckt", "key": "bridge", "name": "Glute Bridge 1-beinig", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "bridge", "id": "exercise-2-4b6e8a5bc6", "exercise_id": "movement-glute-bridge-1-beinig-ccc8c9fb53", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d3-r0-e2" }, { "cue": "Rücken an die Wand, halten", "key": "wall", "name": "Wall Sit", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "wall", "id": "exercise-3-add8004d7e", "exercise_id": "movement-wall-sit-6b5f695f6a", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d3-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-de121c91a0" }, { "exercises": [ { "cue": "unterer Rücken am Boden", "key": "holl", "name": "Hollow Hold", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "holl", "id": "exercise-item-072e8d32be", "exercise_id": "movement-hollow-hold-54c452f77b", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d3-r1-e0" }, { "cue": "seitlich auf einem Unterarm", "key": "sp", "name": "Side Plank (Wechsel)", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "sp", "id": "exercise-1-cedec1156e", "exercise_id": "movement-side-plank-wechsel-309b0bc82c", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d3-r1-e1" }, { "cue": "Ellbogen zum Gegenknie", "key": "bic", "name": "Bicycle Crunch", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "bic", "id": "exercise-2-fe1a6ad3ca", "exercise_id": "movement-bicycle-crunch-15c87e28c5", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d3-r1-e2" }, { "cue": "sitzend Rumpf drehen", "key": "tw", "name": "Russian Twist (KB)", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "tw", "id": "exercise-3-bd5b54584a", "exercise_id": "movement-russian-twist-kb-d6e382fb3c", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d3-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-017be520c7" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-beine-core-13963d0eea" }, { "focus": "Oberkörper: Drücken + Ziehen", "num": 4, "rotations": [ { "exercises": [ { "cue": "Brust kontrolliert senken & drücken", "key": "ls", "name": "Liegestütze", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "ls", "id": "exercise-item-3cc877a2d9", "exercise_id": "movement-liegestuetze-57eacf74ee", "movement_cluster": "horizontal_push", "movement_label": "Push-up", "legacy_id": "d4-r0-e0" }, { "cue": "Po vor der Couch senken", "key": "dips", "name": "Bank-Dips (Couch)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "dips", "id": "exercise-1-57f3db08a5", "exercise_id": "movement-bank-dips-couch-ad6c829e1b", "movement_cluster": "vertical_push", "movement_label": "Dip", "legacy_id": "d4-r0-e1" }, { "cue": "umgek. V, Kopf senken", "key": "pike", "name": "Pike", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "pike", "id": "exercise-2-f8e46033f7", "exercise_id": "movement-pike-17f7716e00", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d4-r0-e2" }, { "cue": "Glocke vom Boden weg drücken", "key": "press", "name": "KB Floor Press", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "press", "id": "exercise-3-1bfa657543", "exercise_id": "movement-kb-floor-press-060586ebd6", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d4-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-761392c073" }, { "exercises": [ { "cue": "1 Arm, Ellbogen an den Rippen, Zug zur Hüfte · Lat · DG1 links / DG2 rechts", "key": "rowe", "name": "Einarm-Rudern ENG (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "rowe", "id": "exercise-item-3eecbcd916", "exercise_id": "movement-einarm-rudern-eng-kb-4907fbb5c7", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d4-r1-e0" }, { "cue": "Oberarme fix, zu den Schultern", "key": "load", "name": "Bizeps-Curls (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "load", "id": "exercise-1-5503931f9a", "exercise_id": "movement-bizeps-curls-kb-rucksack-67944f00d5", "movement_cluster": "elbow_flexion", "movement_label": "Bizeps", "legacy_id": "d4-r1-e1" }, { "cue": "1 Arm, Ellbogen ~45° auf, Zug zum Brustkorb · oberer Rücken · DG1 links / DG2 rechts", "key": "row2", "name": "Einarm-Rudern BREIT (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "row2", "id": "exercise-2-7d45b03b10", "exercise_id": "movement-einarm-rudern-breit-kb-0146abcfbb", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d4-r1-e2" }, { "cue": "bäuchlings, Rücken", "key": "sup", "name": "Y-T-W / Superman", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "sup", "id": "exercise-3-ffc825e874", "exercise_id": "movement-y-t-w-superman-1d331ef219", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d4-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-62363a4e87" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-oberkoerper-druecken-ziehen-15d0e7f677" }, { "focus": "Ganzkörper LEICHT + Mobility", "light": true, "num": 5, "rotations": [ { "exercises": [ { "cue": "locker, sauber", "key": "name:kniebeuge-leicht", "name": "Kniebeuge (leicht)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:kniebeuge-leicht", "id": "exercise-item-4b0e2395e9", "exercise_id": "movement-kniebeuge-leicht-4ae3fb9fc0", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d5-r0-e0" }, { "cue": "leichtere Variante", "key": "name:liegestuetze-1-stufe-leichter", "name": "Liegestütze (1 Stufe leichter)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:liegestuetze-1-stufe-leichter", "id": "exercise-1-9303fa85bc", "exercise_id": "movement-liegestuetze-1-stufe-leichter-6033b9cb92", "movement_cluster": "horizontal_push", "movement_label": "Push-up", "legacy_id": "d5-r0-e1" }, { "cue": "wenig Gewicht", "key": "name:rudern-leicht", "name": "Rudern (leicht)", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:rudern-leicht", "id": "exercise-2-5224ba2082", "exercise_id": "movement-rudern-leicht-566f8de8f2", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d5-r0-e2" }, { "cue": "ruhiges Tempo", "key": "name:mountain-climbers-locker", "name": "Mountain Climbers (locker)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:mountain-climbers-locker", "id": "exercise-3-3f1a039ad3", "exercise_id": "movement-mountain-climbers-locker-e4a7854ab9", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-1750a46419" }, { "exercises": [ { "cue": "in den Stütz wandern, zurück", "key": "name:inchworm", "name": "Inchworm", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:inchworm", "id": "exercise-item-03be6e8387", "exercise_id": "movement-inchworm-50016ff2a4", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r1-e0" }, { "cue": "Rücken ründen/strecken", "key": "name:cat-cow", "name": "Cat-Cow", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:cat-cow", "id": "exercise-1-92862f7d6a", "exercise_id": "movement-cat-cow-d8e060c65f", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r1-e1" }, { "cue": "gegengleich Arm+Bein, kurz halten", "key": "name:bird-dog", "name": "Bird Dog", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "name:bird-dog", "id": "exercise-2-46d9abeab7", "exercise_id": "movement-bird-dog-f2c9d49c80", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r1-e2" }, { "cue": "langsam um den Kopf kreisen", "key": "name:kb-halo-leicht", "name": "KB-Halo (leicht)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "name:kb-halo-leicht", "id": "exercise-3-e6cefad215", "exercise_id": "movement-kb-halo-leicht-e3c156d79e", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d5-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-dde0c1adc1" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-ganzkoerper-leicht-mobility-ff8134fa48" }, { "color": "#6D28D9", "focus": "KETTLEBELL Ganzkörper", "note": "Reine Kettlebell-Session. Swing = Hüft-Schnapp, kein Armheben. Glocke so wählen, dass alle Reps sauber sind.", "note_bg": "#F1ECFB", "num": 6, "rotations": [ { "exercises": [ { "cue": "Hüft-Schnapp, kein Armheben", "key": "swing", "name": "KB Swing (zweiarmig)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "swing", "id": "exercise-item-2fbf3bf70d", "exercise_id": "movement-kb-swing-zweiarmig-327d7b5ad6", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d6-r0-e0" }, { "cue": "Glocke vor der Brust, tief", "key": "gobletkb", "name": "Goblet Squat (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "gobletkb", "id": "exercise-1-8542eb2e51", "exercise_id": "movement-goblet-squat-kb-f065dfd5b6", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d6-r0-e1" }, { "cue": "Glocke zwischen den Füßen, Hüfte hinge", "key": "kbdl", "name": "KB-Deadlift (beidbeinig)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "kbdl", "id": "exercise-2-f072cf1841", "exercise_id": "movement-kb-deadlift-beidbeinig-6f7c8bca76", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d6-r0-e2" }, { "cue": "eng um den Kopf kreisen", "key": "halo", "name": "Halo", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "halo", "id": "exercise-3-031200e160", "exercise_id": "movement-halo-faca9a5cc9", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d6-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-1165003f5a" }, { "exercises": [ { "cue": "Glocke vom Boden weg drücken", "key": "press", "name": "KB Floor Press", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "press", "id": "exercise-item-04a3fceec5", "exercise_id": "movement-kb-floor-press-060586ebd6", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d6-r1-e0" }, { "cue": "Rücken gerade, zum Bauch", "key": "row1", "name": "Einarmiges Rudern (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "row1", "id": "exercise-1-01087258d2", "exercise_id": "movement-einarmiges-rudern-kb-0ec1c11b35", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d6-r1-e1" }, { "cue": "Glocke Boden nach oben, Unterarm senkrecht, still halten", "key": "carry", "name": "Bottoms-up KB-Hold (Griff)", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "carry", "id": "exercise-2-0a835e4b76", "exercise_id": "movement-bottoms-up-kb-hold-griff-4a5f657f41", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d6-r1-e2" }, { "cue": "Glocke um den Körper, dann diagonal zur Gegen-Schulter, andere Hand fängt", "key": "atw", "name": "Around-the-World + Uppercut (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "atw", "id": "exercise-3-6386738afd", "exercise_id": "movement-around-the-world-uppercut-kb-7ea726bbde", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d6-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-c851db6efb" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-kettlebell-ganzkoerper-e53128a814" } ], "front": { "baseline_head": "Standortbestimmung & Tracking", "baseline_intro": "Mach die Tests vor Tag 1 und in Woche 8 identisch nochmal – dein Vorher/Nachher.", "baseline_rows": [ [ "Test", "Tag 0", "Woche 8" ], [ "Liegestütze (max, saubere Reps)", "", "" ], [ "Bank-Dips an der Couch (max)", "", "" ], [ "Kniebeugen in 60 Sekunden", "", "" ], [ "Ausfallschritte (max gesamt)", "", "" ], [ "Plank (max Sekunden)", "", "" ], [ "Wall Sit (max Sekunden)", "", "" ], [ "KB Farmer-Hold (max Sekunden, Griff)", "", "" ], [ "Körpergewicht (kg)", "95", "" ] ], "flow_rows": [ [ "Teil", "Inhalt", "Zeit" ], [ "Warm-up", "Gelenk-Prep (dynamisch)", "~3 Min" ], [ "Rotation A", "4 Übungen, 3 Sätze (kurze Pausen)", "~14 Min" ], [ "Rotation B", "4 Übungen, 3 Sätze (kurze Pausen)", "~14 Min" ], [ "Cool-down", "Ausklingen + Dehnen", "~6 Min" ], [ "", "Gesamt", "~35 Min" ] ], "goals_box": "Du startest bei 2–3 Liegestützen und 0 Dips. Realistisch und ehrlich nach 8 Wochen sauberer Arbeit:
•  Liegestütze: von 2–3 auf erste saubere volle Reps (Rest in Knie-/Negativ-Form).
•  Bank-Dips: saubere Reps mit Füßen etwas weiter weg.   Pike Push-up: am Boden mit kleinem ROM.
•  Plank ~45–60 s, Wall Sit ~60 s, viele saubere Goblet-Kniebeugen, sauberer Swing + spürbar bessere Griffkraft.
•  Noch NICHT dran: Diamond Push-ups, L-Sit, Handstand, schwerer Turkish Get-Up, Snatch – Stoff für Woche 12+.", "goals_head": "Realistische Ziele nach 8 Wochen", "goals_note": "Wichtig: Die Wochen-Stufen sind ein Rahmen, kein Muss. Bleib auf einer Stufe, solange sie fordert. Aufstiegs-Regel: erst hoch (oder schwerere Glocke), wenn du eine Übung 2 Sessions in Folge in allen Sätzen sauber über die vollen 20s schaffst. KB = Kettlebell bevorzugt; Rucksack bleibt als Alternative.", "kb_box": "Du trainierst für Calisthenics, nicht für Maximalkraft. Genau da liegen die belegten Stärken der Kettlebell – ohne dass dich ihr dokumentierter Schwachpunkt (Maximalkraft/Hypertrophie wegen fixer Gewichtssprünge) trifft:
•  Griffkraft (Studie BELL: +6–7 kg) – dein größter Mehrwert auf dem Weg zu Klimmzug & Dip.
•  Power / ballistische Hüftstreckung (Swing) – explosive Basis für spätere Skills.
•  Kondition & Körperfett – wirksam belegt; du startest mit wenig Ausdauer.
•  Ganzkörper, ein Gerät, zeiteffizient – passt ideal ins 30-Min-Tabata-Format; niedriges Einstiegs-Verletzungsrisiko bei sauberer Technik.
Ehrlich: Reines KB ersetzt kein Maximalkraft-/Muskelaufbau-Programm. Für dein Ziel (Basis-Fundament) liegt das ohnehin unter der relevanten Schwelle.", "kb_head": "Warum Kettlebell – und warum es zu deinem Ziel passt", "lib_head": "Übungs-Bibliothek (mit Anleitungen)", "lib_intro": "Für Übungen, die du noch nicht kennst, ist ein Link zu einer bebilderten Anleitung dabei. Lila Gruppe = Kettlebell-Übungen.", "reminder_head": "Kurz-Reminder", "reminders": [ "Form vor Reps. Wähle die Stufe / Glocke, bei der du die 20s kontrolliert durcharbeitest – mit 1–2 Reps Reserve.", "Swing-Technik first. Der Swing ist ein Hüft-Schnapp, KEIN Kniebeuge und KEIN Armheben. Erst Dead-Stop-Swings, bis die Hüftstreckung sitzt.", "Einseitige Übungen (Tag 2): Durchgang 1 = links, Durchgang 2 = rechts – so ist jede Seite automatisch ausbalanciert.", "Täglich ist viel. Tag 5 leicht, Tag 7 frei. Bei starkem Muskelkater einen Extra-Ruhetag – gehört zum Aufbau.", "Schlaf & Eiweiß. 7–9 h Schlaf, ~1,6 g Eiweiß pro kg. Stechender Schmerz = stoppen." ], "session_how_body": "Tabata-Block = 4 Min: 10 Sek einzählen, dann 8× (20 Sek Arbeit / 10 Sek Pause). Pro Block rotieren 4 Übungen, je 2 Durchgänge = 8 Intervalle = 1 Block = 1 Satz. Eine Rotation läuft 3 Sätze (in Woche 1 ruhig mit 2 starten). Warm-up steht über, Cool-down unter den Übungen.", "session_how_head": "So funktioniert eine Session", "sheets_note": "Ab der nächsten Seite: 1 Druckblatt pro Session (Woche 1–8). Tag 6 = reine Kettlebell-Session. Warm-up steht über, Cool-down + Dehnen unter den Übungen. Bei Vorerkrankungen/Verletzungen vorher ärztlich abklären.", "timer_note": "Timer: „Tabata / Interval Timer“ auf 10s Vorlauf, 8 Runden, 20/10." }, "library": [ { "color": "ACC2", "group": "DRÜCKEN (Brust / Schultern / Trizeps)", "items": [ { "desc": "Stütz, Körper gerade, Brust kontrolliert senken & drücken. Stufen: Inkline (Couch), Knie, Negativ, Voll.", "name": "Liegestütze", "url": "https://blog.calimove.com/2023/01/25/push-up-variations-beginner-expert/" }, { "desc": "Rücken zur Couch, Hände auf der Kante, Po davor absenken (Ellbogen nach hinten), hochdrücken. Knie beugen = leichter.", "name": "Bank-Dips (Couch)", "url": "https://www.healthline.com/health/fitness-exercise/bench-dips" }, { "desc": "Umgekehrtes V (Hintern hoch), Kopf Richtung Boden senken, hochdrücken. Schulter-Fokus. Hände erhöht = leichter.", "name": "Pike Push-up / Hold", "url": "https://www.hingehealth.com/resources/articles/pike-push-up/" }, { "desc": "Arme seitlich bis Schulterhöhe heben, Ellbogen leicht gebeugt, kontrolliert senken. Seitlicher Deltamuskel.", "name": "Seitheben (KB/Rucksack)", "url": "" } ] }, { "color": "ACC2", "group": "ZIEHEN (Rücken / Bizeps – KB oder Rucksack + Boden)", "items": [ { "desc": "Hüfte beugen, Rücken GERADE, abgestützt. Ellbogen an den Rippen, Zug zur Hüfte – Lat.", "name": "Einarm-Rudern ENG", "url": "https://www.puregym.com/exercises/back/rows/dumbbell-bent-over-row/" }, { "desc": "Gleiche Position, aber Ellbogen ~45° geöffnet, Zug zum Brustkorb – oberer Rücken / hinterer Delta.", "name": "Einarm-Rudern BREIT", "url": "https://www.puregym.com/exercises/back/rows/dumbbell-bent-over-row/" }, { "desc": "Last unten greifen, Oberarme fix am Körper, kontrolliert zu den Schultern curlen.", "name": "Bizeps-Curls (KB/Rucksack)", "url": "" }, { "desc": "Bäuchlings Arme+Beine heben (Superman). Snow Angels = Arme am Boden auf/ab. Rücken ohne Stange.", "name": "Superman / Reverse Snow Angels / Y-T-W", "url": "https://www.calixpert.com/exercises/hollow-body-to-superman-hold" } ] }, { "color": "ACC2", "group": "BEINE", "items": [ { "desc": "Hüfte zurück, Oberschenkel parallel, Fersen am Boden. Goblet = Glocke/Rucksack vor der Brust umarmen.", "name": "Kniebeuge / Goblet Squat (KB/Rucksack)", "url": "" }, { "desc": "Großer Schritt (rückwärts = knieschonend), hinteres Knie Richtung Boden. Anfangs ggf. festhalten.", "name": "Ausfallschritte", "url": "" }, { "desc": "Knie leicht gebeugt, Hüfte nach hinten, Rücken gerade, Last entlang der Beine senken bis Dehnung hinten (Hamstrings).", "name": "RDL / Hip Hinge (KB/Rucksack)", "url": "" }, { "desc": "Bridge: Hüfte hochdrücken (1-beinig steigern). Waden: Zehenspitzen hoch/runter. Wall Sit: Rücken an die Wand, halten.", "name": "Glute Bridge / Wadenheben / Wall Sit", "url": "" } ] }, { "color": "KBCOL", "group": "KETTLEBELL (Power / Griff / Ganzkörper)", "items": [ { "desc": "Wichtigste KB-Übung. Hüfthinge, Glocke aus der Hüfte explosiv auf Brusthöhe schnappen (kein Armheben), oben Po+Bauch fest. Dead-Stop zum Lernen.", "name": "Swing (zweiarmig, Hardstyle)", "url": "https://www.onepeloton.com/blog/kettlebell-swing/" }, { "desc": "Glocke an den Hörnern vor der Brust umarmen, tief und aufrecht hocken. Beste Einsteiger-KB-Kniebeuge.", "name": "Goblet Squat (KB)", "url": "https://www.onepeloton.com/blog/goblet-squat/" }, { "desc": "Glocke zwischen den Füßen, Hüfte hinge, Rücken gerade, vom Boden heben und Hüfte durchstrecken. Stabile Swing-Vorbereitung.", "name": "KB-Deadlift (beidbeinig)", "url": "https://www.onepeloton.com/blog/kettlebell-deadlift/" }, { "desc": "Rücklings am Boden, Glocke vom Boden weg nach oben drücken. Schulterschonend, gut für Anfänger.", "name": "KB Floor Press", "url": "https://www.masterclass.com/articles/kettlebell-floor-press-guide" }, { "desc": "Glocke (oder Rucksack) vor der Brust, langsam eng um den Kopf kreisen. Schulter-Mobility + Core.", "name": "Halo", "url": "https://www.tomsguide.com/how-to/kettlebell-halo-exercise-how-to-do-it-and-the-benefits-for-your-core-and-shoulder-muscles" }, { "desc": "Glocke am Griff, Boden nach oben, Unterarm senkrecht, still halten. Schwierigkeit kommt aus der Balance – fordert Griff + Handgelenk auch mit leichter Glocke.", "name": "Bottoms-up KB-Hold / Carry", "url": "https://www.onepeloton.com/blog/farmers-carry/" }, { "desc": "Glocke kreist um den Körper (Around-the-World); danach diagonal nach oben zur gegenüberliegenden Schulter/Brust führen, die andere Hand fängt ab (wie ein Uppercut von unten). Rotatorischer Core + Koordination. Erst nur das Umkreisen lernen, Uppercut später.", "name": "Around-the-World + Uppercut", "url": "" } ] }, { "color": "ACC2", "group": "CORE", "items": [ { "desc": "Unterarmstütz, Körper gerade. Anfangs auf den Knien. Side Plank seitlich auf einem Unterarm.", "name": "Plank / Side Plank", "url": "" }, { "desc": "Auf dem Rücken, unterer Rücken am Boden, Arme+Beine leicht angehoben. Anfänger: angewinkelt (Tuck).", "name": "Hollow Hold", "url": "https://www.calixpert.com/exercises/hollow-body-to-superman-hold" }, { "desc": "Auf dem Rücken, Arme+Knie 90°, gegengleich Arm+Bein langsam ausstrecken, unterer Rücken bleibt am Boden.", "name": "Dead Bug", "url": "https://dieringe.com/exercises/dead-bug" }, { "desc": "Vierfüßler, gegengleich Arm+Bein ausstrecken, Rumpf stabil, kurz halten.", "name": "Bird Dog", "url": "https://www.hingehealth.com/resources/articles/bird-dog/" }, { "desc": "Climbers: Knie zügig zur Brust. Bicycle: Ellbogen zum Gegenknie. Twist: sitzend drehen (KB). Beinheben: Knie gebeugt = leichter.", "name": "Mountain Climbers / Bicycle / Russian Twist / Beinheben", "url": "" } ] }, { "color": "ACC2", "group": "WARM-UP & MOBILITY", "items": [ { "desc": "Aus dem Stand vorbeugen, Hände nach vorne in den Stütz wandern, dann zurück.", "name": "Inchworm", "url": "https://www.onepeloton.com/blog/inchworm-exercise" }, { "desc": "Klassische dynamische Aufwärm-Bewegungen – locker, zum Warmwerden.", "name": "Jacks / High Knees / Kreisen / Cat-Cow", "url": "" } ] } ], "meta": { "days": 6, "doc_title": "Calisthenics 8-Wochen Komplettplan (mit Kettlebell)", "footer_left": "Calisthenics 8-Wochen Komplettplan · mit Kettlebell", "output_name": "Calisthenics-8-Wochen-Komplett.pdf", "subtitle": "Blutiger Anfänger · 1,90 m · 95 kg · Rucksack + Couch + Kettlebell · tägliche ~30-Min Tabata-Session", "title": "Calisthenics-Basis – 8-Wochen Komplettplan", "weeks": 8 }, "phases": { "items": [ { "name": "Phase 1 · Fundament", "params": "Fokus: Technik (v.a. Swing als Dead-Stop). 2–3 Reps Reserve. Pausen bis ~60s. Leichte Glocke. Woche 1 mit 2 Sätzen pro Rotation.", "weeks": 1, "id": "phase-phase-1-fundament-9d3418c792" }, { "name": "Phase 2 · Fundament", "params": "Fokus: Technik (v.a. Swing als Dead-Stop). 2–3 Reps Reserve. Pausen bis ~60s. Leichte Glocke. Woche 1 mit 2 Sätzen pro Rotation.", "weeks": 1, "id": "phase-phase-2-fundament-f815c541ec" }, { "name": "Phase 3 · Aufbau", "params": "Sauber bleiben, letzter Satz fordernd. Pausen ~45–60s. Etwas schwerere Glocke / mehr Reps. 2–3 Sätze.", "weeks": 1, "id": "phase-phase-3-aufbau-fa21a3469e" }, { "name": "Phase 4 · Aufbau", "params": "Sauber bleiben, letzter Satz fordernd. Pausen ~45–60s. Etwas schwerere Glocke / mehr Reps. 2–3 Sätze.", "weeks": 1, "id": "phase-phase-4-aufbau-98dc807ce2" }, { "name": "Phase 5 · Steigerung", "params": "Fordernd, aber 1 Rep Reserve. Pausen ~45s. Schwerere Glocke / einarmig wo angegeben. 3 Sätze.", "weeks": 1, "id": "phase-phase-5-steigerung-f023eda6a2" }, { "name": "Phase 6 · Steigerung", "params": "Fordernd, aber 1 Rep Reserve. Pausen ~45s. Schwerere Glocke / einarmig wo angegeben. 3 Sätze.", "weeks": 1, "id": "phase-phase-6-steigerung-3dc7eb5c32" }, { "name": "Phase 7 · Festigen", "params": "Fordernd & sauber (NICHT bis zum Muskelversagen). Pausen ~45s. Ende Woche 8 leichter (Deload). 3 Sätze.", "weeks": 1, "id": "phase-phase-7-festigen-d8284c58fc" }, { "name": "Phase 8 · Festigen", "params": "Fordernd & sauber (NICHT bis zum Muskelversagen). Pausen ~45s. Ende Woche 8 leichter (Deload). 3 Sätze.", "weeks": 1, "id": "phase-phase-8-festigen-bfaebd57b4" } ], "param_light": "Bewusst locker – aktive Erholung. Saubere, leichte Wiederholungen, keine Belastung bis zum Limit." }, "prepost": { "1": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Türrahmen (Brust/Schulter, je 30–40s) · Trizeps (je 30s) · Seitheben/Lat-Seitdehnung (je 30s) · Quad im Stand (je 30s) · Knieender Hüftbeuger (je 30–40s) · Wade an der Wand (je 30s)", "warmup": "Handflächen-Wippen · Armkreisen/Wand-Slides · Hüftkreisen + Beinschwünge · Knie-über-Zeh an der Wand" }, "2": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Lat-/Seitdehnung (je 30s) · Türrahmen (je 30–40s) · BWS über die Couch (30–40s) · Cobra/Sphinx (Bauch, 30s) · Unterarm (je 20s) · Knieender Hüftbeuger (je 30s)", "warmup": "Handflächen-Wippen · Handtuch-Dislocates (8–10×) · Cat-Cow · Hüftkreisen + Beinschwünge" }, "3": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Hamstring-Dehnung (Couch, je 30–40s) · Quad im Stand (je 30s) · Knieender Hüftbeuger (je 30–40s) · Figure-4/Taube (je 30–40s) · Cobra + liegende Wirbelsäulen-Rotation (je 30s) · Wade an der Wand (je 30s)", "warmup": "Hüftkreisen + Beinschwünge · Knie-über-Zeh an der Wand · Cat-Cow · Handflächen-Wippen" }, "4": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Türrahmen (je 30–40s) · Trizeps (je 30s) · Lat-/Seitdehnung (je 30s) · BWS über die Couch (30–40s) · Unterarm (je 20s)", "warmup": "Handflächen-Wippen · Handtuch-Dislocates (8–10×) · Armkreisen/Wand-Slides · Cat-Cow" }, "5": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Türrahmen (je 30s) · Knieender Hüftbeuger (je 30s) · BWS über die Couch (30–40s) · Figure-4/Taube (je 30s) · Wade an der Wand (je 30s)", "warmup": "Cat-Cow · Hüftkreisen + Beinschwünge · Armkreisen/Wand-Slides · Knie-über-Zeh an der Wand" }, "6": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Hamstring-Dehnung (Couch, je 30–40s) · Knieender Hüftbeuger (je 30–40s) · Figure-4/Taube (je 30–40s) · Unterarm (je 20s) · BWS über die Couch (30–40s) · Lat-/Seitdehnung (je 30s)", "warmup": "Halo (leicht) · Hüftkreisen + Beinschwünge · Cat-Cow · Handflächen-Wippen" } }, "stages": { "atw": { "name": "Around-the-World + Uppercut (KB)", "steps": [ { "name": "nur Around-the-World, leicht", "id": "step-nur-around-the-world-leicht-97c90b17c5", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "nur Around-the-World, leicht", "id": "step-nur-around-the-world-leicht-fd2fab13cb", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "Around-the-World, mehr Reps", "id": "step-around-the-world-mehr-reps-7af159bd81", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "Around-the-World, mehr Reps", "id": "step-around-the-world-mehr-reps-43f1762f06", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, leicht", "id": "step-uppercut-leicht-cb2ce4fe29", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, leicht", "id": "step-uppercut-leicht-db86827e21", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, flüssig", "id": "step-uppercut-fluessig-4b3453d5f9", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, flüssig", "id": "step-uppercut-fluessig-2463ac3c0e", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 } ], "id": "progression-around-the-world-uppercut-kb-3cca10157e", "key": "atw" }, "bic": { "name": "Bicycle Crunch", "steps": [ { "name": "langsam", "id": "step-langsam-b16ce156f7", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "langsam", "id": "step-langsam-3bc865247d", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-9b37c0536d", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-6a0ed59bbd", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-1a29fed611", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-60b7d1ac93", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "zügig", "id": "step-zuegig-85e9262405", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "zügig", "id": "step-zuegig-2b4933822c", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 } ], "id": "progression-bicycle-crunch-026823904f", "key": "bic" }, "bridge": { "name": "Glute Bridge", "steps": [ { "name": "beidbeinig", "id": "step-beidbeinig-36eb2634d6", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "beidbeinig", "id": "step-beidbeinig-8a52d360c3", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "beidbeinig, 2s halten", "id": "step-beidbeinig-2s-halten-1ad3dfd97b", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "beidbeinig, 2s halten", "id": "step-beidbeinig-2s-halten-6087f8f6d1", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig", "id": "step-einbeinig-3a0c0abdfa", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig", "id": "step-einbeinig-43807e1138", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig, 2s halten", "id": "step-einbeinig-2s-halten-4e42109f20", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig, 2s halten", "id": "step-einbeinig-2s-halten-6335420028", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 } ], "id": "progression-glute-bridge-830b37f200", "key": "bridge" }, "calf": { "name": "Wadenheben", "steps": [ { "name": "Körpergewicht", "id": "step-koerpergewicht-e8311d7913", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "Körpergewicht", "id": "step-koerpergewicht-95b36efc85", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam", "id": "step-langsam-9e41650da8", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam", "id": "step-langsam-74db877975", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam, mehr Reps", "id": "step-langsam-mehr-reps-16ced31e33", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam, mehr Reps", "id": "step-langsam-mehr-reps-bd0e8e15c4", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "1-beinig", "id": "step-1-beinig-0c2e9de2f7", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "1-beinig", "id": "step-1-beinig-f823fd2149", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "calf", "factor": 1.0 } ], "id": "progression-wadenheben-3833cd235f", "key": "calf" }, "carry": { "name": "Bottoms-up KB-Hold (Griff)", "steps": [ { "name": "im Stand 10–15s", "id": "step-im-stand-10-15s-e90dd57ff1", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "im Stand 10–15s", "id": "step-im-stand-10-15s-db8eec9df0", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "15–20s, ruhig", "id": "step-15-20s-ruhig-321e582ab2", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "15–20s, ruhig", "id": "step-15-20s-ruhig-7db6eb1a01", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "bis Schulterhöhe 15s", "id": "step-bis-schulterhoehe-15s-f1763ea9e5", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "bis Schulterhöhe 15s", "id": "step-bis-schulterhoehe-15s-21c8fd4d01", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "länger / ein paar Schritte", "id": "step-laenger-ein-paar-schritte-fa5838da65", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "länger / ein paar Schritte", "id": "step-laenger-ein-paar-schritte-ec93f04473", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 } ], "id": "progression-bottoms-up-kb-hold-griff-7c46cda772", "key": "carry" }, "db": { "name": "Dead Bug", "steps": [ { "name": "Arme ODER Beine einzeln", "id": "step-arme-oder-beine-einzeln-7a6a9d581b", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "Arme ODER Beine einzeln", "id": "step-arme-oder-beine-einzeln-94f8e1785d", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich", "id": "step-gegengleich-41e02caee7", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich", "id": "step-gegengleich-31e878a2f9", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich + Pause", "id": "step-gegengleich-pause-9e84e14ecc", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich + Pause", "id": "step-gegengleich-pause-bf8ebc0b7e", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "Beine weiter gestreckt", "id": "step-beine-weiter-gestreckt-453d185cf7", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "Beine weiter gestreckt", "id": "step-beine-weiter-gestreckt-1c5f566001", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 } ], "id": "progression-dead-bug-e390771cf1", "key": "db" }, "dips": { "name": "Bank-Dips (Couch)", "steps": [ { "name": "Knie stark gebeugt, klein", "id": "step-knie-stark-gebeugt-klein-72a7bffc76", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Knie stark gebeugt, klein", "id": "step-knie-stark-gebeugt-klein-56482dde46", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Knie gebeugt, voll", "id": "step-knie-gebeugt-voll-07cc34cd51", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Knie gebeugt, voll", "id": "step-knie-gebeugt-voll-80070f8ecf", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Füße etwas weiter", "id": "step-fuesse-etwas-weiter-42e0983b7f", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Füße etwas weiter", "id": "step-fuesse-etwas-weiter-7b887f1140", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Füße weiter weg", "id": "step-fuesse-weiter-weg-60c057769a", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Füße weiter weg", "id": "step-fuesse-weiter-weg-2959fb77fb", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 } ], "id": "progression-bank-dips-couch-64352512e0", "key": "dips" }, "gobletkb": { "name": "Goblet Squat (KB/Rucksack)", "steps": [ { "name": "leicht, Tiefe lernen", "id": "step-leicht-tiefe-lernen-77201f2b6b", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "leicht, Tiefe lernen", "id": "step-leicht-tiefe-lernen-70ea0f2e9b", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "leicht, mehr Reps", "id": "step-leicht-mehr-reps-57415830b2", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "leicht, mehr Reps", "id": "step-leicht-mehr-reps-abf827246a", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "mittel", "id": "step-mittel-2d542b9c09", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "mittel", "id": "step-mittel-eda93ad7ea", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", 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"laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 } ], "id": "progression-halo-8470d68816", "key": "halo" }, "holl": { "name": "Hollow Hold", "steps": [ { "name": "Tuck (Knie an)", "id": "step-tuck-knie-an-be15e1c436", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "Tuck (Knie an)", "id": "step-tuck-knie-an-5f62fcb360", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "Tuck, länger", "id": "step-tuck-laenger-b05dd43bd8", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "Tuck, länger", "id": "step-tuck-laenger-c70e4ba401", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "halb gestreckt", "id": "step-halb-gestreckt-39bccf6e6b", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.82 }, { "name": "halb gestreckt", "id": "step-halb-gestreckt-9147433141", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.82 }, { "name": "halb/voll", "id": "step-halb-voll-13f8ebb8c0", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.82 }, { "name": "halb/voll", "id": "step-halb-voll-cde344cba9", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.82 } ], "id": "progression-hollow-hold-7e44b4d78e", "key": "holl" }, "kbdl": { "name": "KB-Deadlift (beidbeinig)", "steps": [ { "name": "leicht, Technik", "id": "step-leicht-technik-54ca22fe3d", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "leicht, Technik", "id": "step-leicht-technik-fcd2dc3979", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": 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"step-inkline-hoch-7495b7e9cc", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "horizontal_push", "factor": 0.1 }, { "name": "Inkline (hoch)", "id": "step-inkline-hoch-231f998085", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "horizontal_push", "factor": 0.1 }, { "name": "Inkline tiefer / Knie", "id": "step-inkline-tiefer-knie-631d725178", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "horizontal_push", "factor": 0.35 }, { "name": "Inkline tiefer / Knie", "id": "step-inkline-tiefer-knie-2f351c5335", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": 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erste Volle", "id": "step-negativ-erste-volle-d93d10d94d", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "horizontal_push", "factor": 0.85 } ], "id": "progression-liegestuetze-8c8a5e07de", "key": "ls" }, "lseng": { "name": "Inkline (hoch)", "steps": [ { "name": "Inkline (hoch)", "id": "step-inkline-hoch-7d971a7291", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Inkline (hoch)", "id": "step-inkline-hoch-59da475437", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Inkline mittel", "id": "step-inkline-mittel-821fadec71", 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"movement_cluster": "knee_dominant", "factor": 1.0 } ], "id": "progression-ausfallschritt-rueckw-52ab461616", "key": "lunge" }, "mtn": { "name": "Mountain Climbers", "steps": [ { "name": "moderat", "id": "step-moderat-f76617e319", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-a73e3b0549", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-99c93498d6", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": 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1.0 }, { "name": "zügig", "id": "step-zuegig-4d2a2fd39c", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 } ], "id": "progression-mountain-climbers-97f6359644", "key": "mtn" }, "pike": { "name": "Pike", "steps": [ { "name": "Pike Hold", "id": "step-pike-hold-d46aa2e93f", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Pike Hold", "id": "step-pike-hold-cc334c7fc6", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Hold + kleine Senkung", "id": "step-hold-kleine-senkung-4f3bfac4b2", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Hold + kleine Senkung", "id": "step-hold-kleine-senkung-b93d503cb1", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Push-up Hände erhöht", "id": "step-push-up-haende-erhoeht-7c94ab03f7", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Push-up Hände erhöht", "id": "step-push-up-haende-erhoeht-5af7a607db", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Push-up Boden, klein", "id": "step-push-up-boden-klein-0a27dd0a33", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Push-up Boden, klein", "id": "step-push-up-boden-klein-44741d722a", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 } ], "id": "progression-pike-9726e02fef", "key": "pike" }, "plank": { "name": "Plank", "steps": [ { "name": "auf Knien 15–20 s", "id": "step-auf-knien-15-20-s-66aa989041", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien 15–20 s", "id": "step-auf-knien-15-20-s-28c28cffdc", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "voll 20–30 s", "id": "step-voll-20-30-s-ebbb758203", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll 20–30 s", "id": "step-voll-20-30-s-465691f146", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll + Schulter-Taps", "id": "step-voll-schulter-taps-9fbac9d915", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll + Schulter-Taps", "id": "step-voll-schulter-taps-738cd33982", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll, länger", "id": "step-voll-laenger-3da43cf026", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll, länger", "id": "step-voll-laenger-827f28be3a", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 } ], "id": "progression-plank-88a9d6bafb", "key": "plank" }, "press": { "name": "KB Floor Press", "steps": [ { "name": "leicht (Floor Press)", "id": "step-leicht-floor-press-de744d6e05", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "leicht (Floor Press)", "id": "step-leicht-floor-press-5987ddc1d2", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Floor Press mehr", "id": "step-floor-press-mehr-3b454ea446", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Floor Press 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"weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Overhead mittel", "id": "step-overhead-mittel-ea724f9a42", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 } ], "id": "progression-kb-floor-press-0f387c469f", "key": "press" }, "row1": { "name": "Einarmiges Rudern (KB)", "steps": [ { "name": "leicht", "id": "step-leicht-db8c75b358", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "leicht", "id": "step-leicht-d1e4feaafa", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": 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(Technik)", "id": "step-leicht-technik-32d83f79d0", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "leicht (Technik)", "id": "step-leicht-technik-76c26b9c7f", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "leicht, mehr Reps", "id": "step-leicht-mehr-reps-3bbb6ef617", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "leicht, mehr Reps", "id": "step-leicht-mehr-reps-1fea9ba00a", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": 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"factor": 1.0 }, { "name": "mittel, Pause oben", "id": "step-mittel-pause-oben-8f7a255ad4", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 } ], "id": "progression-einarm-rudern-breit-kb-a06708cc5d", "key": "row2" }, "rowe": { "name": "Einarm-Rudern ENG (KB)", "steps": [ { "name": "leicht", "id": "step-leicht-7638fa3210", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "leicht", "id": "step-leicht-d1490519d3", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "etwas mehr", "id": "step-etwas-mehr-4f2775725c", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "etwas mehr", "id": "step-etwas-mehr-35098ff9fa", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "mehr", "id": "step-mehr-cd74b90448", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "mehr", "id": "step-mehr-558d6deb5b", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "required", 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"sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien", "id": "step-auf-knien-000b6c864b", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien, länger", "id": "step-auf-knien-laenger-d1c3028780", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien, länger", "id": "step-auf-knien-laenger-227ec9b5f7", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "voll", "id": "step-voll-6702e0693f", "phase_id": 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"factor": 1.0 } ], "id": "progression-side-plank-wechsel-335152ff85", "key": "sp" }, "squat": { "name": "Körpergewicht", "steps": [ { "name": "Körpergewicht", "id": "step-koerpergewicht-e4bfd724af", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Körpergewicht", "id": "step-koerpergewicht-cf13a813b5", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Körpergewicht, mehr Reps", "id": "step-koerpergewicht-mehr-reps-0156c8a851", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": 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"laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Superman Hold länger", "id": "step-superman-hold-laenger-b383f0e540", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Superman Hold länger", "id": "step-superman-hold-laenger-6b326b0a11", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Reverse Snow Angels", "id": "step-reverse-snow-angels-871916bcee", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Reverse Snow Angels", "id": 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"phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "Dead-Stop, leicht (Technik)", "id": "step-dead-stop-leicht-technik-3b9715b104", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "Dead-Stop, mehr Reps", "id": "step-dead-stop-mehr-reps-7be430a756", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "Dead-Stop, mehr Reps", "id": "step-dead-stop-mehr-reps-5c68075818", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, mittel", "id": "step-durchgehend-mittel-183cc7dfa6", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, mittel", "id": "step-durchgehend-mittel-7762c8f240", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, schwerer", "id": "step-durchgehend-schwerer-6da670bed8", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, schwerer", "id": "step-durchgehend-schwerer-a1609b5bad", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 } ], "id": "progression-kb-swing-zweiarmig-b9b86d8de1", "key": "swing" }, "tsquat": { "name": "3s runter", "steps": [ { "name": "3s runter", "id": "step-3s-runter-1cafcb49f1", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "3s runter", "id": "step-3s-runter-c29275cc81", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "3s + Pause unten", "id": 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"bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Goblet 3s + Pause", "id": "step-goblet-3s-pause-a70c738b23", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Goblet 3s + Pause", "id": "step-goblet-3s-pause-40369412a4", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 } ], "id": "progression-3s-runter-b85ef7f990", "key": "tsquat" }, "tw": { "name": "Russian Twist (KB)", "steps": [ { "name": "ohne Gewicht", "id": "step-ohne-gewicht-3bd115d2ec", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "ohne Gewicht", "id": "step-ohne-gewicht-478be9efcd", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "ohne Gewicht", "id": "step-ohne-gewicht-32fc20afc1", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "ohne Gewicht", "id": "step-ohne-gewicht-fbe33d8a04", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "KB leicht", "id": "step-kb-leicht-cf37c395cd", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": 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"movement-around-the-world-uppercut-kb-7ea726bbde": { "id": "movement-around-the-world-uppercut-kb-7ea726bbde", "name": "Around-the-World + Uppercut (KB)", "progression_id": "atw", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "variants": [ { "id": "step-nur-around-the-world-leicht-97c90b17c5", "name": "nur Around-the-World, leicht", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-nur-around-the-world-leicht-fd2fab13cb", "name": "nur Around-the-World, leicht", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-around-the-world-mehr-reps-7af159bd81", "name": "Around-the-World, mehr Reps", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-around-the-world-mehr-reps-43f1762f06", "name": "Around-the-World, mehr Reps", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-uppercut-leicht-cb2ce4fe29", "name": "+ Uppercut, leicht", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-uppercut-leicht-db86827e21", "name": "+ Uppercut, leicht", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-uppercut-fluessig-4b3453d5f9", "name": "+ Uppercut, flüssig", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-uppercut-fluessig-2463ac3c0e", "name": "+ Uppercut, flüssig", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } } ] } } }, "draft": { "colors": { "ACC2": "#0F766E", "ACCENT": "#C2410C", "DARK": "#23201C", "GOALBG": "#FBF1E9", "GRID": "#CFC9BF", "INK": "#1A1A1A", "KBBG": "#F1ECFB", "KBCOL": "#6D28D9", "LIGHT": "#F4F1EC", "LINK": "#1565C0", "MUTE": "#6B6256", "WARMBG": "#EAF1F0" }, "days": [ { "focus": "Drücken + Beine", "num": 1, "rotations": [ { "exercises": [ { "cue": "Brust kontrolliert senken & drücken", "key": "ls", "name": "Liegestütze", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "ls", "id": "exercise-item-b5c3e6155f", "exercise_id": "movement-liegestuetze-57eacf74ee", "movement_cluster": "horizontal_push", "movement_label": "Push-up", "legacy_id": "d1-r0-e0" }, { "cue": "Po vor der Couch senken, hochdrücken", "key": "dips", "name": "Bank-Dips (Couch)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "dips", "id": "exercise-1-ada8cf48d3", "exercise_id": "movement-bank-dips-couch-ad6c829e1b", "movement_cluster": "vertical_push", "movement_label": "Dip", "legacy_id": "d1-r0-e1" }, { "cue": "umgek. V, Kopf senken (Schultern)", "key": "pike", "name": "Pike", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "pike", "id": "exercise-2-1cb8b9bbd7", "exercise_id": "movement-pike-17f7716e00", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d1-r0-e2" }, { "cue": "Arme seitlich bis Schulterhöhe, kontrolliert", "key": "lraise", "name": "Seitheben (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "lraise", "id": "exercise-3-2908dafdf9", "exercise_id": "movement-seitheben-kb-rucksack-91de5dc2f5", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d1-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-7bd8374b98" }, { "exercises": [ { "cue": "Last umarmen, tief", "key": "gobletkb", "name": "Goblet Squat (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "gobletkb", "id": "exercise-item-7816b10b95", "exercise_id": "movement-goblet-squat-kb-rucksack-6ff9f90901", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d1-r1-e0" }, { "cue": "großer Schritt, Knie Richtung Boden", "key": "lunge", "name": "Ausfallschritt rückw.", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "lunge", "id": "exercise-1-232e3c9065", "exercise_id": "movement-ausfallschritt-rueckw-2a4d06b799", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d1-r1-e1" }, { "cue": "Hüfte hochdrücken, Po fest", "key": "bridge", "name": "Glute Bridge", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "bridge", "id": "exercise-2-0a8da65f1b", "exercise_id": "movement-glute-bridge-1c0a7bf699", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d1-r1-e2" }, { "cue": "auf Zehenspitzen hoch/runter", "key": "calf", "name": "Wadenheben", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "calf", "id": "exercise-3-bfc4e8f9c3", "exercise_id": "movement-wadenheben-0c7839551b", "movement_cluster": "calf", "movement_label": "Waden", "legacy_id": "d1-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-b9e0a052af" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-druecken-beine-9f04ffe00b" }, { "focus": "Ziehen + Core", "num": 2, "rotations": [ { "exercises": [ { "cue": "1 Arm, Ellbogen an den Rippen, Zug zur Hüfte · Lat · DG1 links / DG2 rechts", "key": "rowe", "name": "Einarm-Rudern ENG (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "rowe", "id": "exercise-item-8b823b51cb", "exercise_id": "movement-einarm-rudern-eng-kb-4907fbb5c7", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d2-r0-e0" }, { "cue": "Oberarme fix, zu den Schultern", "key": "load", "name": "Bizeps-Curls (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "load", "id": "exercise-1-1a66ac153c", "exercise_id": "movement-bizeps-curls-kb-rucksack-67944f00d5", "movement_cluster": "elbow_flexion", "movement_label": "Bizeps", "legacy_id": "d2-r0-e1" }, { "cue": "1 Arm, Ellbogen ~45° auf, Zug zum Brustkorb · oberer Rücken · DG1 links / DG2 rechts", "key": "row2", "name": "Einarm-Rudern BREIT (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "row2", "id": "exercise-2-ab58589731", "exercise_id": "movement-einarm-rudern-breit-kb-0146abcfbb", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d2-r0-e2" }, { "cue": "bäuchlings Arme+Beine heben", "key": "sup", "name": "Superman / Y-T-W", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "sup", "id": "exercise-3-8974cdd4a3", "exercise_id": "movement-superman-y-t-w-279f03a544", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d2-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-024cf0041d" }, { "exercises": [ { "cue": "gerade Linie halten", "key": "plank", "name": "Plank", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "plank", "id": "exercise-item-40e37731b0", "exercise_id": "movement-plank-c8449f2937", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d2-r1-e0" }, { "cue": "Knie zügig zur Brust", "key": "mtn", "name": "Mountain Climbers", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "mtn", "id": "exercise-1-69ed72c9c3", "exercise_id": "movement-mountain-climbers-79efdb62dd", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d2-r1-e1" }, { "cue": "gegengleich, Rücken am Boden", "key": "db", "name": "Dead Bug", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "db", "id": "exercise-2-0fc9fa4d38", "exercise_id": "movement-dead-bug-21d4b207d5", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d2-r1-e2" }, { "cue": "Beine heben/senken", "key": "lr", "name": "Beinheben", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "lr", "id": "exercise-3-1373648dc9", "exercise_id": "movement-beinheben-faf19a629b", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d2-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-f767e75f57" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-ziehen-core-26dd9ab93d" }, { "focus": "Beine + Core", "num": 3, "rotations": [ { "exercises": [ { "cue": "Last umarmen, tief", "key": "gobletkb", "name": "Goblet Squat (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "gobletkb", "id": "exercise-item-0264c1e44a", "exercise_id": "movement-goblet-squat-kb-rucksack-6ff9f90901", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d3-r0-e0" }, { "cue": "Hüfte zurück, Rücken gerade, Hamstrings", "key": "load", "name": "RDL / Hip Hinge (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "load", "id": "exercise-1-9d276268ca", "exercise_id": "movement-rdl-hip-hinge-kb-rucksack-9ada5a67c3", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d3-r0-e1" }, { "cue": "ein Bein gestreckt", "key": "bridge", "name": "Glute Bridge 1-beinig", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "bridge", "id": "exercise-2-4b6e8a5bc6", "exercise_id": "movement-glute-bridge-1-beinig-ccc8c9fb53", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d3-r0-e2" }, { "cue": "Rücken an die Wand, halten", "key": "wall", "name": "Wall Sit", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "wall", "id": "exercise-3-add8004d7e", "exercise_id": "movement-wall-sit-6b5f695f6a", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d3-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-de121c91a0" }, { "exercises": [ { "cue": "unterer Rücken am Boden", "key": "holl", "name": "Hollow Hold", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "holl", "id": "exercise-item-072e8d32be", "exercise_id": "movement-hollow-hold-54c452f77b", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d3-r1-e0" }, { "cue": "seitlich auf einem Unterarm", "key": "sp", "name": "Side Plank (Wechsel)", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "sp", "id": "exercise-1-cedec1156e", "exercise_id": "movement-side-plank-wechsel-309b0bc82c", "movement_cluster": "core", "movement_label": "Core", "legacy_id": "d3-r1-e1" }, { "cue": "Ellbogen zum Gegenknie", "key": "bic", "name": "Bicycle Crunch", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "bic", "id": "exercise-2-fe1a6ad3ca", "exercise_id": "movement-bicycle-crunch-15c87e28c5", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d3-r1-e2" }, { "cue": "sitzend Rumpf drehen", "key": "tw", "name": "Russian Twist (KB)", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "tw", "id": "exercise-3-bd5b54584a", "exercise_id": "movement-russian-twist-kb-d6e382fb3c", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d3-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-017be520c7" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-beine-core-13963d0eea" }, { "focus": "Oberkörper: Drücken + Ziehen", "num": 4, "rotations": [ { "exercises": [ { "cue": "Brust kontrolliert senken & drücken", "key": "ls", "name": "Liegestütze", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "ls", "id": "exercise-item-3cc877a2d9", "exercise_id": "movement-liegestuetze-57eacf74ee", "movement_cluster": "horizontal_push", "movement_label": "Push-up", "legacy_id": "d4-r0-e0" }, { "cue": "Po vor der Couch senken", "key": "dips", "name": "Bank-Dips (Couch)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "dips", "id": "exercise-1-57f3db08a5", "exercise_id": "movement-bank-dips-couch-ad6c829e1b", "movement_cluster": "vertical_push", "movement_label": "Dip", "legacy_id": "d4-r0-e1" }, { "cue": "umgek. V, Kopf senken", "key": "pike", "name": "Pike", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "pike", "id": "exercise-2-f8e46033f7", "exercise_id": "movement-pike-17f7716e00", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d4-r0-e2" }, { "cue": "Glocke vom Boden weg drücken", "key": "press", "name": "KB Floor Press", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "press", "id": "exercise-3-1bfa657543", "exercise_id": "movement-kb-floor-press-060586ebd6", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d4-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-761392c073" }, { "exercises": [ { "cue": "1 Arm, Ellbogen an den Rippen, Zug zur Hüfte · Lat · DG1 links / DG2 rechts", "key": "rowe", "name": "Einarm-Rudern ENG (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "rowe", "id": "exercise-item-3eecbcd916", "exercise_id": "movement-einarm-rudern-eng-kb-4907fbb5c7", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d4-r1-e0" }, { "cue": "Oberarme fix, zu den Schultern", "key": "load", "name": "Bizeps-Curls (KB/Rucksack)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "load", "id": "exercise-1-5503931f9a", "exercise_id": "movement-bizeps-curls-kb-rucksack-67944f00d5", "movement_cluster": "elbow_flexion", "movement_label": "Bizeps", "legacy_id": "d4-r1-e1" }, { "cue": "1 Arm, Ellbogen ~45° auf, Zug zum Brustkorb · oberer Rücken · DG1 links / DG2 rechts", "key": "row2", "name": "Einarm-Rudern BREIT (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "row2", "id": "exercise-2-7d45b03b10", "exercise_id": "movement-einarm-rudern-breit-kb-0146abcfbb", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d4-r1-e2" }, { "cue": "bäuchlings, Rücken", "key": "sup", "name": "Y-T-W / Superman", "result_schema": { "mode": "auto", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "sup", "id": "exercise-3-ffc825e874", "exercise_id": "movement-y-t-w-superman-1d331ef219", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d4-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-62363a4e87" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-oberkoerper-druecken-ziehen-15d0e7f677" }, { "focus": "Ganzkörper LEICHT + Mobility", "light": true, "num": 5, "rotations": [ { "exercises": [ { "cue": "locker, sauber", "key": "name:kniebeuge-leicht", "name": "Kniebeuge (leicht)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:kniebeuge-leicht", "id": "exercise-item-4b0e2395e9", "exercise_id": "movement-kniebeuge-leicht-4ae3fb9fc0", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d5-r0-e0" }, { "cue": "leichtere Variante", "key": "name:liegestuetze-1-stufe-leichter", "name": "Liegestütze (1 Stufe leichter)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:liegestuetze-1-stufe-leichter", "id": "exercise-1-9303fa85bc", "exercise_id": "movement-liegestuetze-1-stufe-leichter-6033b9cb92", "movement_cluster": "horizontal_push", "movement_label": "Push-up", "legacy_id": "d5-r0-e1" }, { "cue": "wenig Gewicht", "key": "name:rudern-leicht", "name": "Rudern (leicht)", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:rudern-leicht", "id": "exercise-2-5224ba2082", "exercise_id": "movement-rudern-leicht-566f8de8f2", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d5-r0-e2" }, { "cue": "ruhiges Tempo", "key": "name:mountain-climbers-locker", "name": "Mountain Climbers (locker)", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:mountain-climbers-locker", "id": "exercise-3-3f1a039ad3", "exercise_id": "movement-mountain-climbers-locker-e4a7854ab9", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-1750a46419" }, { "exercises": [ { "cue": "in den Stütz wandern, zurück", "key": "name:inchworm", "name": "Inchworm", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:inchworm", "id": "exercise-item-03be6e8387", "exercise_id": "movement-inchworm-50016ff2a4", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r1-e0" }, { "cue": "Rücken ründen/strecken", "key": "name:cat-cow", "name": "Cat-Cow", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "name:cat-cow", "id": "exercise-1-92862f7d6a", "exercise_id": "movement-cat-cow-d8e060c65f", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r1-e1" }, { "cue": "gegengleich Arm+Bein, kurz halten", "key": "name:bird-dog", "name": "Bird Dog", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "same" }, "progression_id": "name:bird-dog", "id": "exercise-2-46d9abeab7", "exercise_id": "movement-bird-dog-f2c9d49c80", "movement_cluster": "general", "movement_label": "Allgemein", "legacy_id": "d5-r1-e2" }, { "cue": "langsam um den Kopf kreisen", "key": "name:kb-halo-leicht", "name": "KB-Halo (leicht)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "name:kb-halo-leicht", "id": "exercise-3-e6cefad215", "exercise_id": "movement-kb-halo-leicht-e3c156d79e", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d5-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-dde0c1adc1" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-ganzkoerper-leicht-mobility-ff8134fa48" }, { "color": "#6D28D9", "focus": "KETTLEBELL Ganzkörper", "note": "Reine Kettlebell-Session. Swing = Hüft-Schnapp, kein Armheben. Glocke so wählen, dass alle Reps sauber sind.", "note_bg": "#F1ECFB", "num": 6, "rotations": [ { "exercises": [ { "cue": "Hüft-Schnapp, kein Armheben", "key": "swing", "name": "KB Swing (zweiarmig)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "swing", "id": "exercise-item-2fbf3bf70d", "exercise_id": "movement-kb-swing-zweiarmig-327d7b5ad6", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d6-r0-e0" }, { "cue": "Glocke vor der Brust, tief", "key": "gobletkb", "name": "Goblet Squat (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "gobletkb", "id": "exercise-1-8542eb2e51", "exercise_id": "movement-goblet-squat-kb-f065dfd5b6", "movement_cluster": "knee_dominant", "movement_label": "Kniebeuge / Ausfallschritt", "legacy_id": "d6-r0-e1" }, { "cue": "Glocke zwischen den Füßen, Hüfte hinge", "key": "kbdl", "name": "KB-Deadlift (beidbeinig)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "kbdl", "id": "exercise-2-f072cf1841", "exercise_id": "movement-kb-deadlift-beidbeinig-6f7c8bca76", "movement_cluster": "hip_hinge", "movement_label": "Hip Hinge / Hüftstreckung", "legacy_id": "d6-r0-e2" }, { "cue": "eng um den Kopf kreisen", "key": "halo", "name": "Halo", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "halo", "id": "exercise-3-031200e160", "exercise_id": "movement-halo-faca9a5cc9", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d6-r0-e3" } ], "label": "ROTATION A — 3 Sätze", "id": "rotation-rotation-a-3-saetze-1165003f5a" }, { "exercises": [ { "cue": "Glocke vom Boden weg drücken", "key": "press", "name": "KB Floor Press", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "progression_id": "press", "id": "exercise-item-04a3fceec5", "exercise_id": "movement-kb-floor-press-060586ebd6", "movement_cluster": "vertical_push", "movement_label": "Schulterdrücken", "legacy_id": "d6-r1-e0" }, { "cue": "Rücken gerade, zum Bauch", "key": "row1", "name": "Einarmiges Rudern (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "row1", "id": "exercise-1-01087258d2", "exercise_id": "movement-einarmiges-rudern-kb-0ec1c11b35", "movement_cluster": "horizontal_pull", "movement_label": "Rudern", "legacy_id": "d6-r1-e1" }, { "cue": "Glocke Boden nach oben, Unterarm senkrecht, still halten", "key": "carry", "name": "Bottoms-up KB-Hold (Griff)", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "carry", "id": "exercise-2-0a835e4b76", "exercise_id": "movement-bottoms-up-kb-hold-griff-4a5f657f41", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d6-r1-e2" }, { "cue": "Glocke um den Körper, dann diagonal zur Gegen-Schulter, andere Hand fängt", "key": "atw", "name": "Around-the-World + Uppercut (KB)", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "progression_id": "atw", "id": "exercise-3-6386738afd", "exercise_id": "movement-around-the-world-uppercut-kb-7ea726bbde", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "legacy_id": "d6-r1-e3" } ], "label": "ROTATION B — 3 Sätze", "id": "rotation-rotation-b-3-saetze-c851db6efb" } ], "badge": { "text": "", "color": "#6D28D9" }, "id": "day-kettlebell-ganzkoerper-e53128a814" } ], "front": { "baseline_head": "Standortbestimmung & Tracking", "baseline_intro": "Mach die Tests vor Tag 1 und in Woche 8 identisch nochmal – dein Vorher/Nachher.", "baseline_rows": [ [ "Test", "Tag 0", "Woche 8" ], [ "Liegestütze (max, saubere Reps)", "", "" ], [ "Bank-Dips an der Couch (max)", "", "" ], [ "Kniebeugen in 60 Sekunden", "", "" ], [ "Ausfallschritte (max gesamt)", "", "" ], [ "Plank (max Sekunden)", "", "" ], [ "Wall Sit (max Sekunden)", "", "" ], [ "KB Farmer-Hold (max Sekunden, Griff)", "", "" ], [ "Körpergewicht (kg)", "95", "" ] ], "flow_rows": [ [ "Teil", "Inhalt", "Zeit" ], [ "Warm-up", "Gelenk-Prep (dynamisch)", "~3 Min" ], [ "Rotation A", "4 Übungen, 3 Sätze (kurze Pausen)", "~14 Min" ], [ "Rotation B", "4 Übungen, 3 Sätze (kurze Pausen)", "~14 Min" ], [ "Cool-down", "Ausklingen + Dehnen", "~6 Min" ], [ "", "Gesamt", "~35 Min" ] ], "goals_box": "Du startest bei 2–3 Liegestützen und 0 Dips. Realistisch und ehrlich nach 8 Wochen sauberer Arbeit:
•  Liegestütze: von 2–3 auf erste saubere volle Reps (Rest in Knie-/Negativ-Form).
•  Bank-Dips: saubere Reps mit Füßen etwas weiter weg.   Pike Push-up: am Boden mit kleinem ROM.
•  Plank ~45–60 s, Wall Sit ~60 s, viele saubere Goblet-Kniebeugen, sauberer Swing + spürbar bessere Griffkraft.
•  Noch NICHT dran: Diamond Push-ups, L-Sit, Handstand, schwerer Turkish Get-Up, Snatch – Stoff für Woche 12+.", "goals_head": "Realistische Ziele nach 8 Wochen", "goals_note": "Wichtig: Die Wochen-Stufen sind ein Rahmen, kein Muss. Bleib auf einer Stufe, solange sie fordert. Aufstiegs-Regel: erst hoch (oder schwerere Glocke), wenn du eine Übung 2 Sessions in Folge in allen Sätzen sauber über die vollen 20s schaffst. KB = Kettlebell bevorzugt; Rucksack bleibt als Alternative.", "kb_box": "Du trainierst für Calisthenics, nicht für Maximalkraft. Genau da liegen die belegten Stärken der Kettlebell – ohne dass dich ihr dokumentierter Schwachpunkt (Maximalkraft/Hypertrophie wegen fixer Gewichtssprünge) trifft:
•  Griffkraft (Studie BELL: +6–7 kg) – dein größter Mehrwert auf dem Weg zu Klimmzug & Dip.
•  Power / ballistische Hüftstreckung (Swing) – explosive Basis für spätere Skills.
•  Kondition & Körperfett – wirksam belegt; du startest mit wenig Ausdauer.
•  Ganzkörper, ein Gerät, zeiteffizient – passt ideal ins 30-Min-Tabata-Format; niedriges Einstiegs-Verletzungsrisiko bei sauberer Technik.
Ehrlich: Reines KB ersetzt kein Maximalkraft-/Muskelaufbau-Programm. Für dein Ziel (Basis-Fundament) liegt das ohnehin unter der relevanten Schwelle.", "kb_head": "Warum Kettlebell – und warum es zu deinem Ziel passt", "lib_head": "Übungs-Bibliothek (mit Anleitungen)", "lib_intro": "Für Übungen, die du noch nicht kennst, ist ein Link zu einer bebilderten Anleitung dabei. Lila Gruppe = Kettlebell-Übungen.", "reminder_head": "Kurz-Reminder", "reminders": [ "Form vor Reps. Wähle die Stufe / Glocke, bei der du die 20s kontrolliert durcharbeitest – mit 1–2 Reps Reserve.", "Swing-Technik first. Der Swing ist ein Hüft-Schnapp, KEIN Kniebeuge und KEIN Armheben. Erst Dead-Stop-Swings, bis die Hüftstreckung sitzt.", "Einseitige Übungen (Tag 2): Durchgang 1 = links, Durchgang 2 = rechts – so ist jede Seite automatisch ausbalanciert.", "Täglich ist viel. Tag 5 leicht, Tag 7 frei. Bei starkem Muskelkater einen Extra-Ruhetag – gehört zum Aufbau.", "Schlaf & Eiweiß. 7–9 h Schlaf, ~1,6 g Eiweiß pro kg. Stechender Schmerz = stoppen." ], "session_how_body": "Tabata-Block = 4 Min: 10 Sek einzählen, dann 8× (20 Sek Arbeit / 10 Sek Pause). Pro Block rotieren 4 Übungen, je 2 Durchgänge = 8 Intervalle = 1 Block = 1 Satz. Eine Rotation läuft 3 Sätze (in Woche 1 ruhig mit 2 starten). Warm-up steht über, Cool-down unter den Übungen.", "session_how_head": "So funktioniert eine Session", "sheets_note": "Ab der nächsten Seite: 1 Druckblatt pro Session (Woche 1–8). Tag 6 = reine Kettlebell-Session. Warm-up steht über, Cool-down + Dehnen unter den Übungen. Bei Vorerkrankungen/Verletzungen vorher ärztlich abklären.", "timer_note": "Timer: „Tabata / Interval Timer“ auf 10s Vorlauf, 8 Runden, 20/10." }, "library": [ { "color": "ACC2", "group": "DRÜCKEN (Brust / Schultern / Trizeps)", "items": [ { "desc": "Stütz, Körper gerade, Brust kontrolliert senken & drücken. Stufen: Inkline (Couch), Knie, Negativ, Voll.", "name": "Liegestütze", "url": "https://blog.calimove.com/2023/01/25/push-up-variations-beginner-expert/" }, { "desc": "Rücken zur Couch, Hände auf der Kante, Po davor absenken (Ellbogen nach hinten), hochdrücken. Knie beugen = leichter.", "name": "Bank-Dips (Couch)", "url": "https://www.healthline.com/health/fitness-exercise/bench-dips" }, { "desc": "Umgekehrtes V (Hintern hoch), Kopf Richtung Boden senken, hochdrücken. Schulter-Fokus. Hände erhöht = leichter.", "name": "Pike Push-up / Hold", "url": "https://www.hingehealth.com/resources/articles/pike-push-up/" }, { "desc": "Arme seitlich bis Schulterhöhe heben, Ellbogen leicht gebeugt, kontrolliert senken. Seitlicher Deltamuskel.", "name": "Seitheben (KB/Rucksack)", "url": "" } ] }, { "color": "ACC2", "group": "ZIEHEN (Rücken / Bizeps – KB oder Rucksack + Boden)", "items": [ { "desc": "Hüfte beugen, Rücken GERADE, abgestützt. Ellbogen an den Rippen, Zug zur Hüfte – Lat.", "name": "Einarm-Rudern ENG", "url": "https://www.puregym.com/exercises/back/rows/dumbbell-bent-over-row/" }, { "desc": "Gleiche Position, aber Ellbogen ~45° geöffnet, Zug zum Brustkorb – oberer Rücken / hinterer Delta.", "name": "Einarm-Rudern BREIT", "url": "https://www.puregym.com/exercises/back/rows/dumbbell-bent-over-row/" }, { "desc": "Last unten greifen, Oberarme fix am Körper, kontrolliert zu den Schultern curlen.", "name": "Bizeps-Curls (KB/Rucksack)", "url": "" }, { "desc": "Bäuchlings Arme+Beine heben (Superman). Snow Angels = Arme am Boden auf/ab. Rücken ohne Stange.", "name": "Superman / Reverse Snow Angels / Y-T-W", "url": "https://www.calixpert.com/exercises/hollow-body-to-superman-hold" } ] }, { "color": "ACC2", "group": "BEINE", "items": [ { "desc": "Hüfte zurück, Oberschenkel parallel, Fersen am Boden. Goblet = Glocke/Rucksack vor der Brust umarmen.", "name": "Kniebeuge / Goblet Squat (KB/Rucksack)", "url": "" }, { "desc": "Großer Schritt (rückwärts = knieschonend), hinteres Knie Richtung Boden. Anfangs ggf. festhalten.", "name": "Ausfallschritte", "url": "" }, { "desc": "Knie leicht gebeugt, Hüfte nach hinten, Rücken gerade, Last entlang der Beine senken bis Dehnung hinten (Hamstrings).", "name": "RDL / Hip Hinge (KB/Rucksack)", "url": "" }, { "desc": "Bridge: Hüfte hochdrücken (1-beinig steigern). Waden: Zehenspitzen hoch/runter. Wall Sit: Rücken an die Wand, halten.", "name": "Glute Bridge / Wadenheben / Wall Sit", "url": "" } ] }, { "color": "KBCOL", "group": "KETTLEBELL (Power / Griff / Ganzkörper)", "items": [ { "desc": "Wichtigste KB-Übung. Hüfthinge, Glocke aus der Hüfte explosiv auf Brusthöhe schnappen (kein Armheben), oben Po+Bauch fest. Dead-Stop zum Lernen.", "name": "Swing (zweiarmig, Hardstyle)", "url": "https://www.onepeloton.com/blog/kettlebell-swing/" }, { "desc": "Glocke an den Hörnern vor der Brust umarmen, tief und aufrecht hocken. Beste Einsteiger-KB-Kniebeuge.", "name": "Goblet Squat (KB)", "url": "https://www.onepeloton.com/blog/goblet-squat/" }, { "desc": "Glocke zwischen den Füßen, Hüfte hinge, Rücken gerade, vom Boden heben und Hüfte durchstrecken. Stabile Swing-Vorbereitung.", "name": "KB-Deadlift (beidbeinig)", "url": "https://www.onepeloton.com/blog/kettlebell-deadlift/" }, { "desc": "Rücklings am Boden, Glocke vom Boden weg nach oben drücken. Schulterschonend, gut für Anfänger.", "name": "KB Floor Press", "url": "https://www.masterclass.com/articles/kettlebell-floor-press-guide" }, { "desc": "Glocke (oder Rucksack) vor der Brust, langsam eng um den Kopf kreisen. Schulter-Mobility + Core.", "name": "Halo", "url": "https://www.tomsguide.com/how-to/kettlebell-halo-exercise-how-to-do-it-and-the-benefits-for-your-core-and-shoulder-muscles" }, { "desc": "Glocke am Griff, Boden nach oben, Unterarm senkrecht, still halten. Schwierigkeit kommt aus der Balance – fordert Griff + Handgelenk auch mit leichter Glocke.", "name": "Bottoms-up KB-Hold / Carry", "url": "https://www.onepeloton.com/blog/farmers-carry/" }, { "desc": "Glocke kreist um den Körper (Around-the-World); danach diagonal nach oben zur gegenüberliegenden Schulter/Brust führen, die andere Hand fängt ab (wie ein Uppercut von unten). Rotatorischer Core + Koordination. Erst nur das Umkreisen lernen, Uppercut später.", "name": "Around-the-World + Uppercut", "url": "" } ] }, { "color": "ACC2", "group": "CORE", "items": [ { "desc": "Unterarmstütz, Körper gerade. Anfangs auf den Knien. Side Plank seitlich auf einem Unterarm.", "name": "Plank / Side Plank", "url": "" }, { "desc": "Auf dem Rücken, unterer Rücken am Boden, Arme+Beine leicht angehoben. Anfänger: angewinkelt (Tuck).", "name": "Hollow Hold", "url": "https://www.calixpert.com/exercises/hollow-body-to-superman-hold" }, { "desc": "Auf dem Rücken, Arme+Knie 90°, gegengleich Arm+Bein langsam ausstrecken, unterer Rücken bleibt am Boden.", "name": "Dead Bug", "url": "https://dieringe.com/exercises/dead-bug" }, { "desc": "Vierfüßler, gegengleich Arm+Bein ausstrecken, Rumpf stabil, kurz halten.", "name": "Bird Dog", "url": "https://www.hingehealth.com/resources/articles/bird-dog/" }, { "desc": "Climbers: Knie zügig zur Brust. Bicycle: Ellbogen zum Gegenknie. Twist: sitzend drehen (KB). Beinheben: Knie gebeugt = leichter.", "name": "Mountain Climbers / Bicycle / Russian Twist / Beinheben", "url": "" } ] }, { "color": "ACC2", "group": "WARM-UP & MOBILITY", "items": [ { "desc": "Aus dem Stand vorbeugen, Hände nach vorne in den Stütz wandern, dann zurück.", "name": "Inchworm", "url": "https://www.onepeloton.com/blog/inchworm-exercise" }, { "desc": "Klassische dynamische Aufwärm-Bewegungen – locker, zum Warmwerden.", "name": "Jacks / High Knees / Kreisen / Cat-Cow", "url": "" } ] } ], "meta": { "days": 6, "doc_title": "Calisthenics 8-Wochen Komplettplan (mit Kettlebell)", "footer_left": "Calisthenics 8-Wochen Komplettplan · mit Kettlebell", "output_name": "Calisthenics-8-Wochen-Komplett.pdf", "subtitle": "Blutiger Anfänger · 1,90 m · 95 kg · Rucksack + Couch + Kettlebell · tägliche ~30-Min Tabata-Session", "title": "Calisthenics-Basis – 8-Wochen Komplettplan", "weeks": 8 }, "phases": { "items": [ { "name": "Phase 1 · Fundament", "params": "Fokus: Technik (v.a. Swing als Dead-Stop). 2–3 Reps Reserve. Pausen bis ~60s. Leichte Glocke. Woche 1 mit 2 Sätzen pro Rotation.", "weeks": 1, "id": "phase-phase-1-fundament-9d3418c792" }, { "name": "Phase 2 · Fundament", "params": "Fokus: Technik (v.a. Swing als Dead-Stop). 2–3 Reps Reserve. Pausen bis ~60s. Leichte Glocke. Woche 1 mit 2 Sätzen pro Rotation.", "weeks": 1, "id": "phase-phase-2-fundament-f815c541ec" }, { "name": "Phase 3 · Aufbau", "params": "Sauber bleiben, letzter Satz fordernd. Pausen ~45–60s. Etwas schwerere Glocke / mehr Reps. 2–3 Sätze.", "weeks": 1, "id": "phase-phase-3-aufbau-fa21a3469e" }, { "name": "Phase 4 · Aufbau", "params": "Sauber bleiben, letzter Satz fordernd. Pausen ~45–60s. Etwas schwerere Glocke / mehr Reps. 2–3 Sätze.", "weeks": 1, "id": "phase-phase-4-aufbau-98dc807ce2" }, { "name": "Phase 5 · Steigerung", "params": "Fordernd, aber 1 Rep Reserve. Pausen ~45s. Schwerere Glocke / einarmig wo angegeben. 3 Sätze.", "weeks": 1, "id": "phase-phase-5-steigerung-f023eda6a2" }, { "name": "Phase 6 · Steigerung", "params": "Fordernd, aber 1 Rep Reserve. Pausen ~45s. Schwerere Glocke / einarmig wo angegeben. 3 Sätze.", "weeks": 1, "id": "phase-phase-6-steigerung-3dc7eb5c32" }, { "name": "Phase 7 · Festigen", "params": "Fordernd & sauber (NICHT bis zum Muskelversagen). Pausen ~45s. Ende Woche 8 leichter (Deload). 3 Sätze.", "weeks": 1, "id": "phase-phase-7-festigen-d8284c58fc" }, { "name": "Phase 8 · Festigen", "params": "Fordernd & sauber (NICHT bis zum Muskelversagen). Pausen ~45s. Ende Woche 8 leichter (Deload). 3 Sätze.", "weeks": 1, "id": "phase-phase-8-festigen-bfaebd57b4" } ], "param_light": "Bewusst locker – aktive Erholung. Saubere, leichte Wiederholungen, keine Belastung bis zum Limit." }, "prepost": { "1": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Türrahmen (Brust/Schulter, je 30–40s) · Trizeps (je 30s) · Seitheben/Lat-Seitdehnung (je 30s) · Quad im Stand (je 30s) · Knieender Hüftbeuger (je 30–40s) · Wade an der Wand (je 30s)", "warmup": "Handflächen-Wippen · Armkreisen/Wand-Slides · Hüftkreisen + Beinschwünge · Knie-über-Zeh an der Wand" }, "2": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Lat-/Seitdehnung (je 30s) · Türrahmen (je 30–40s) · BWS über die Couch (30–40s) · Cobra/Sphinx (Bauch, 30s) · Unterarm (je 20s) · Knieender Hüftbeuger (je 30s)", "warmup": "Handflächen-Wippen · Handtuch-Dislocates (8–10×) · Cat-Cow · Hüftkreisen + Beinschwünge" }, "3": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Hamstring-Dehnung (Couch, je 30–40s) · Quad im Stand (je 30s) · Knieender Hüftbeuger (je 30–40s) · Figure-4/Taube (je 30–40s) · Cobra + liegende Wirbelsäulen-Rotation (je 30s) · Wade an der Wand (je 30s)", "warmup": "Hüftkreisen + Beinschwünge · Knie-über-Zeh an der Wand · Cat-Cow · Handflächen-Wippen" }, "4": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Türrahmen (je 30–40s) · Trizeps (je 30s) · Lat-/Seitdehnung (je 30s) · BWS über die Couch (30–40s) · Unterarm (je 20s)", "warmup": "Handflächen-Wippen · Handtuch-Dislocates (8–10×) · Armkreisen/Wand-Slides · Cat-Cow" }, "5": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Türrahmen (je 30s) · Knieender Hüftbeuger (je 30s) · BWS über die Couch (30–40s) · Figure-4/Taube (je 30s) · Wade an der Wand (je 30s)", "warmup": "Cat-Cow · Hüftkreisen + Beinschwünge · Armkreisen/Wand-Slides · Knie-über-Zeh an der Wand" }, "6": { "cooldown": "Ausschütteln + Gehen (60–90s) · Box-Atmung (4–5 Runden)", "stretch": "Hamstring-Dehnung (Couch, je 30–40s) · Knieender Hüftbeuger (je 30–40s) · Figure-4/Taube (je 30–40s) · Unterarm (je 20s) · BWS über die Couch (30–40s) · Lat-/Seitdehnung (je 30s)", "warmup": "Halo (leicht) · Hüftkreisen + Beinschwünge · Cat-Cow · Handflächen-Wippen" } }, "stages": { "atw": { "name": "Around-the-World + Uppercut (KB)", "steps": [ { "name": "nur Around-the-World, leicht", "id": "step-nur-around-the-world-leicht-97c90b17c5", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "nur Around-the-World, leicht", "id": "step-nur-around-the-world-leicht-fd2fab13cb", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "Around-the-World, mehr Reps", "id": "step-around-the-world-mehr-reps-7af159bd81", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "Around-the-World, mehr Reps", "id": "step-around-the-world-mehr-reps-43f1762f06", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, leicht", "id": "step-uppercut-leicht-cb2ce4fe29", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, leicht", "id": "step-uppercut-leicht-db86827e21", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, flüssig", "id": "step-uppercut-fluessig-4b3453d5f9", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "+ Uppercut, flüssig", "id": "step-uppercut-fluessig-2463ac3c0e", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 } ], "id": "progression-around-the-world-uppercut-kb-3cca10157e", "key": "atw" }, "bic": { "name": "Bicycle Crunch", "steps": [ { "name": "langsam", "id": "step-langsam-b16ce156f7", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "langsam", "id": "step-langsam-3bc865247d", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-9b37c0536d", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-6a0ed59bbd", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-1a29fed611", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-60b7d1ac93", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "zügig", "id": "step-zuegig-85e9262405", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "zügig", "id": "step-zuegig-2b4933822c", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 } ], "id": "progression-bicycle-crunch-026823904f", "key": "bic" }, "bridge": { "name": "Glute Bridge", "steps": [ { "name": "beidbeinig", "id": "step-beidbeinig-36eb2634d6", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "beidbeinig", "id": "step-beidbeinig-8a52d360c3", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "beidbeinig, 2s halten", "id": "step-beidbeinig-2s-halten-1ad3dfd97b", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "beidbeinig, 2s halten", "id": "step-beidbeinig-2s-halten-6087f8f6d1", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig", "id": "step-einbeinig-3a0c0abdfa", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig", "id": "step-einbeinig-43807e1138", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig, 2s halten", "id": "step-einbeinig-2s-halten-4e42109f20", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "einbeinig, 2s halten", "id": "step-einbeinig-2s-halten-6335420028", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "hip_hinge", "factor": 1.0 } ], "id": "progression-glute-bridge-830b37f200", "key": "bridge" }, "calf": { "name": "Wadenheben", "steps": [ { "name": "Körpergewicht", "id": "step-koerpergewicht-e8311d7913", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "Körpergewicht", "id": "step-koerpergewicht-95b36efc85", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam", "id": "step-langsam-9e41650da8", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam", "id": "step-langsam-74db877975", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam, mehr Reps", "id": "step-langsam-mehr-reps-16ced31e33", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "langsam, mehr Reps", "id": "step-langsam-mehr-reps-bd0e8e15c4", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "1-beinig", "id": "step-1-beinig-0c2e9de2f7", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "calf", "factor": 1.0 }, { "name": "1-beinig", "id": "step-1-beinig-f823fd2149", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "optional", "laterality": "unilateral", "sides_mode": "separate", "sets": 3, "locked_sets": true }, "movement_cluster": "calf", "factor": 1.0 } ], "id": "progression-wadenheben-3833cd235f", "key": "calf" }, "carry": { "name": "Bottoms-up KB-Hold (Griff)", "steps": [ { "name": "im Stand 10–15s", "id": "step-im-stand-10-15s-e90dd57ff1", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "im Stand 10–15s", "id": "step-im-stand-10-15s-db8eec9df0", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "15–20s, ruhig", "id": "step-15-20s-ruhig-321e582ab2", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "15–20s, ruhig", "id": "step-15-20s-ruhig-7db6eb1a01", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "bis Schulterhöhe 15s", "id": "step-bis-schulterhoehe-15s-f1763ea9e5", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "bis Schulterhöhe 15s", "id": "step-bis-schulterhoehe-15s-21c8fd4d01", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "länger / ein paar Schritte", "id": "step-laenger-ein-paar-schritte-fa5838da65", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 }, { "name": "länger / ein paar Schritte", "id": "step-laenger-ein-paar-schritte-ec93f04473", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 } ], "id": "progression-bottoms-up-kb-hold-griff-7c46cda772", "key": "carry" }, "db": { "name": "Dead Bug", "steps": [ { "name": "Arme ODER Beine einzeln", "id": "step-arme-oder-beine-einzeln-7a6a9d581b", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "Arme ODER Beine einzeln", "id": "step-arme-oder-beine-einzeln-94f8e1785d", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich", "id": "step-gegengleich-41e02caee7", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich", "id": "step-gegengleich-31e878a2f9", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich + Pause", "id": "step-gegengleich-pause-9e84e14ecc", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "gegengleich + Pause", "id": "step-gegengleich-pause-bf8ebc0b7e", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "Beine weiter gestreckt", "id": "step-beine-weiter-gestreckt-453d185cf7", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "Beine weiter gestreckt", "id": "step-beine-weiter-gestreckt-1c5f566001", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 } ], "id": "progression-dead-bug-e390771cf1", "key": "db" }, "dips": { "name": "Bank-Dips (Couch)", "steps": [ { "name": "Knie stark gebeugt, klein", "id": "step-knie-stark-gebeugt-klein-72a7bffc76", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Knie stark gebeugt, klein", "id": "step-knie-stark-gebeugt-klein-56482dde46", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Knie gebeugt, voll", "id": "step-knie-gebeugt-voll-07cc34cd51", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Knie gebeugt, voll", "id": "step-knie-gebeugt-voll-80070f8ecf", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": 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{ "name": "Füße weiter weg", "id": "step-fuesse-weiter-weg-2959fb77fb", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 } ], "id": "progression-bank-dips-couch-64352512e0", "key": "dips" }, "gobletkb": { "name": "Goblet Squat (KB/Rucksack)", "steps": [ { "name": "leicht, Tiefe lernen", "id": "step-leicht-tiefe-lernen-77201f2b6b", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "leicht, Tiefe lernen", "id": "step-leicht-tiefe-lernen-70ea0f2e9b", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 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"laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "loaded_mobility", "factor": 1.0 } ], "id": "progression-halo-8470d68816", "key": "halo" }, "holl": { "name": "Hollow Hold", "steps": [ { "name": "Tuck (Knie an)", "id": "step-tuck-knie-an-be15e1c436", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "Tuck (Knie an)", "id": "step-tuck-knie-an-5f62fcb360", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "Tuck, länger", "id": "step-tuck-laenger-b05dd43bd8", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "Tuck, länger", "id": "step-tuck-laenger-c70e4ba401", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "halb gestreckt", "id": "step-halb-gestreckt-39bccf6e6b", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.82 }, { "name": "halb gestreckt", "id": "step-halb-gestreckt-9147433141", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.82 }, { "name": "halb/voll", "id": "step-halb-voll-13f8ebb8c0", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { 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erste Volle", "id": "step-negativ-erste-volle-d93d10d94d", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "horizontal_push", "factor": 0.85 } ], "id": "progression-liegestuetze-8c8a5e07de", "key": "ls" }, "lseng": { "name": "Inkline (hoch)", "steps": [ { "name": "Inkline (hoch)", "id": "step-inkline-hoch-7d971a7291", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Inkline (hoch)", "id": "step-inkline-hoch-59da475437", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Inkline mittel", "id": "step-inkline-mittel-821fadec71", 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"movement_cluster": "knee_dominant", "factor": 1.0 } ], "id": "progression-ausfallschritt-rueckw-52ab461616", "key": "lunge" }, "mtn": { "name": "Mountain Climbers", "steps": [ { "name": "moderat", "id": "step-moderat-f76617e319", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-a73e3b0549", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": "step-moderat-99c93498d6", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "moderat", "id": 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1.0 }, { "name": "zügig", "id": "step-zuegig-4d2a2fd39c", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 } ], "id": "progression-mountain-climbers-97f6359644", "key": "mtn" }, "pike": { "name": "Pike", "steps": [ { "name": "Pike Hold", "id": "step-pike-hold-d46aa2e93f", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Pike Hold", "id": "step-pike-hold-cc334c7fc6", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Hold + kleine Senkung", "id": "step-hold-kleine-senkung-4f3bfac4b2", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Hold + kleine Senkung", "id": "step-hold-kleine-senkung-b93d503cb1", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 0.3 }, { "name": "Push-up Hände erhöht", "id": "step-push-up-haende-erhoeht-7c94ab03f7", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Push-up Hände erhöht", "id": "step-push-up-haende-erhoeht-5af7a607db", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Push-up Boden, klein", "id": "step-push-up-boden-klein-0a27dd0a33", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Push-up Boden, klein", "id": "step-push-up-boden-klein-44741d722a", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 } ], "id": "progression-pike-9726e02fef", "key": "pike" }, "plank": { "name": "Plank", "steps": [ { "name": "auf Knien 15–20 s", "id": "step-auf-knien-15-20-s-66aa989041", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien 15–20 s", "id": "step-auf-knien-15-20-s-28c28cffdc", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "voll 20–30 s", "id": "step-voll-20-30-s-ebbb758203", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll 20–30 s", "id": "step-voll-20-30-s-465691f146", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll + Schulter-Taps", "id": "step-voll-schulter-taps-9fbac9d915", "phase_id": "phase-phase-5-steigerung-f023eda6a2", 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"progression-plank-88a9d6bafb", "key": "plank" }, "press": { "name": "KB Floor Press", "steps": [ { "name": "leicht (Floor Press)", "id": "step-leicht-floor-press-de744d6e05", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "leicht (Floor Press)", "id": "step-leicht-floor-press-5987ddc1d2", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Floor Press mehr", "id": "step-floor-press-mehr-3b454ea446", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "vertical_push", "factor": 1.0 }, { "name": "Floor Press 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"factor": 1.0 }, { "name": "mittel, Pause oben", "id": "step-mittel-pause-oben-8f7a255ad4", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 } ], "id": "progression-einarm-rudern-breit-kb-a06708cc5d", "key": "row2" }, "rowe": { "name": "Einarm-Rudern ENG (KB)", "steps": [ { "name": "leicht", "id": "step-leicht-7638fa3210", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "leicht", "id": "step-leicht-d1490519d3", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "etwas mehr", "id": "step-etwas-mehr-4f2775725c", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "etwas mehr", "id": "step-etwas-mehr-35098ff9fa", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "mehr", "id": "step-mehr-cd74b90448", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "mehr", "id": "step-mehr-558d6deb5b", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "fordernd", "id": "step-fordernd-fec615da4c", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 }, { "name": "fordernd", "id": "step-fordernd-60a8a2aedd", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "horizontal_pull", "factor": 1.0 } ], "id": "progression-einarm-rudern-eng-kb-b622a3fbfc", "key": "rowe" }, "sp": { "name": "Side Plank (Wechsel)", "steps": [ { "name": "auf Knien", "id": "step-auf-knien-3ed08acc27", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien", "id": "step-auf-knien-000b6c864b", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien, länger", "id": "step-auf-knien-laenger-d1c3028780", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "auf Knien, länger", "id": "step-auf-knien-laenger-227ec9b5f7", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 0.65 }, { "name": "voll", "id": "step-voll-6702e0693f", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll", "id": "step-voll-727fcc161a", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll, länger", "id": "step-voll-laenger-8c287bb42a", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 1.0 }, { "name": "voll, länger", "id": "step-voll-laenger-ef549f755a", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "unilateral", "sides_mode": "separate" }, "movement_cluster": "core", "factor": 1.0 } ], "id": "progression-side-plank-wechsel-335152ff85", "key": "sp" }, "squat": { "name": "Körpergewicht", "steps": [ { "name": "Körpergewicht", "id": "step-koerpergewicht-e4bfd724af", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Körpergewicht", "id": "step-koerpergewicht-cf13a813b5", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Körpergewicht, mehr Reps", "id": "step-koerpergewicht-mehr-reps-0156c8a851", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Körpergewicht, mehr Reps", "id": "step-koerpergewicht-mehr-reps-9fccf7b6ed", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Goblet leicht", "id": "step-goblet-leicht-e52d2635ab", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Goblet leicht", "id": "step-goblet-leicht-758736b15a", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Goblet mittel", "id": "step-goblet-mittel-50a2e4ec3e", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "Goblet mittel", "id": "step-goblet-mittel-0c01361ea0", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 } ], "id": "progression-koerpergewicht-6b7808a004", "key": "squat" }, "sup": { "name": "Superman / Y-T-W", "steps": [ { "name": "Superman Hold", "id": "step-superman-hold-06efa2683a", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Superman Hold", "id": "step-superman-hold-34af38f543", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Superman Hold länger", "id": "step-superman-hold-laenger-b383f0e540", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Superman Hold länger", "id": "step-superman-hold-laenger-6b326b0a11", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "seconds", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Reverse Snow Angels", "id": "step-reverse-snow-angels-871916bcee", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Reverse Snow Angels", "id": "step-reverse-snow-angels-78c24f8835", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Y-T-W Raises", "id": "step-y-t-w-raises-b7c40c3579", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 }, { "name": "Y-T-W Raises", "id": "step-y-t-w-raises-a6d76cb15c", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "none", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "general", "factor": 1.0 } ], "id": "progression-superman-y-t-w-06938b356b", "key": "sup" }, "swing": { "name": "KB Swing (zweiarmig)", "steps": [ { "name": "Dead-Stop, leicht (Technik)", "id": "step-dead-stop-leicht-technik-02548f1a05", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "Dead-Stop, leicht (Technik)", "id": "step-dead-stop-leicht-technik-3b9715b104", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "Dead-Stop, mehr Reps", "id": "step-dead-stop-mehr-reps-7be430a756", "phase_id": "phase-phase-3-aufbau-fa21a3469e", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "Dead-Stop, mehr Reps", "id": "step-dead-stop-mehr-reps-5c68075818", "phase_id": "phase-phase-4-aufbau-98dc807ce2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, mittel", "id": "step-durchgehend-mittel-183cc7dfa6", "phase_id": "phase-phase-5-steigerung-f023eda6a2", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, mittel", "id": "step-durchgehend-mittel-7762c8f240", "phase_id": "phase-phase-6-steigerung-3dc7eb5c32", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, schwerer", "id": "step-durchgehend-schwerer-6da670bed8", "phase_id": "phase-phase-7-festigen-d8284c58fc", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 }, { "name": "durchgehend, schwerer", "id": "step-durchgehend-schwerer-a1609b5bad", "phase_id": "phase-phase-8-festigen-bfaebd57b4", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "hip_hinge", "factor": 1.0 } ], "id": "progression-kb-swing-zweiarmig-b9b86d8de1", "key": "swing" }, "tsquat": { "name": "3s runter", "steps": [ { "name": "3s runter", "id": "step-3s-runter-1cafcb49f1", "phase_id": "phase-phase-1-fundament-9d3418c792", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "3s runter", "id": "step-3s-runter-c29275cc81", "phase_id": "phase-phase-2-fundament-f815c541ec", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "bilateral", "sides_mode": "same" }, "movement_cluster": "knee_dominant", "factor": 1.0 }, { "name": "3s + Pause unten", "id": 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"factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-bis-schulterhoehe-15s-21c8fd4d01", "name": "bis Schulterhöhe 15s", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-laenger-ein-paar-schritte-fa5838da65", "name": "länger / ein paar Schritte", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-laenger-ein-paar-schritte-ec93f04473", "name": "länger / ein paar Schritte", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "seconds", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } } ] }, "movement-around-the-world-uppercut-kb-7ea726bbde": { "id": "movement-around-the-world-uppercut-kb-7ea726bbde", "name": "Around-the-World + Uppercut (KB)", "progression_id": "atw", "movement_cluster": "loaded_mobility", "movement_label": "Kettlebell-Kontrolle", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" }, "variants": [ { "id": "step-nur-around-the-world-leicht-97c90b17c5", "name": "nur Around-the-World, leicht", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-nur-around-the-world-leicht-fd2fab13cb", "name": "nur Around-the-World, leicht", "factor": 1.0, "movement_cluster": "loaded_mobility", "result_schema": { "mode": "reps", "weight_mode": "required", "laterality": "unilateral", "sides_mode": "separate" } }, { "id": "step-around-the-world-mehr-reps-7af159bd81", "name": 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