boehmitools-training/testdata/plans/calihoss-newbie-8-wochen.json

{
  "plan_id": "calihoss-newbie-8-wochen",
  "name": "CaliHoss Newbie · 8 Wochen",
  "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": [
      {
        "badge": {
          "color": "#0F766E",
          "text": ""
        },
        "focus": "Ganzkörper A · Push + Pull + Beine + Core",
        "num": 1,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-e16264eee6",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d1-r0-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-e944165e56",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d1-r0-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-b91cc1e59f",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d1-r0-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-5ec1c8e378",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d1-r0-e3"
              }
            ],
            "label": "ARBEITSSATZ 1  —  4–8 Reps / Holds nach persönlicher Stufe",
            "id": "rotation-arbeitssatz-1-4-8-reps-holds-n-93a7b5d3a5"
          },
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-afde40398a",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d1-r1-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-9ec914e9e2",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d1-r1-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-1ae469095c",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d1-r1-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-750dd86258",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d1-r1-e3"
              }
            ],
            "label": "ARBEITSSATZ 2  —  gleiche persönliche Stufe",
            "id": "rotation-arbeitssatz-2-gleiche-persoenl-9ea5c29794"
          }
        ],
        "id": "day-ganzkoerper-a-push-pull-beine--425f3fef77"
      },
      {
        "badge": {
          "color": "#6B6256",
          "text": ""
        },
        "focus": "Regeneration · optional Schulter Conditioning",
        "num": 2,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "Playlist 5 exakt videogegeführt; bei Trainingsstart bis zu 3×/Woche, Volumen leicht halten",
                "key": "name:bulletproof-shoulders",
                "name": "Bulletproof Shoulders",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:bulletproof-shoulders",
                "id": "exercise-item-9805179e68",
                "exercise_id": "movement-bulletproof-shoulders-c0a078d108",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e0"
              },
              {
                "cue": "Nur kontrolliert und schmerzfrei; kein Schwung, Nacken lang",
                "key": "name:prone-y-t-w-technik",
                "name": "Prone Y-T-W Technik",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:prone-y-t-w-technik",
                "id": "exercise-1-941443ade3",
                "exercise_id": "movement-prone-y-t-w-technik-80560abe41",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e1"
              },
              {
                "cue": "20–40 Min optional; Gesprächs-Tempo, kein Intervalltraining",
                "key": "name:lockerer-spaziergang",
                "name": "Lockerer Spaziergang",
                "result_schema": {
                  "mode": "minutes",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:lockerer-spaziergang",
                "id": "exercise-2-1156e4d54e",
                "exercise_id": "movement-lockerer-spaziergang-cd93978ea1",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e2"
              },
              {
                "cue": "Schlaf, Muskelkater, Handgelenke, Ellbogen und Schultern beurteilen",
                "key": "name:regeneration-pruefen",
                "name": "Regeneration prüfen",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:regeneration-pruefen",
                "id": "exercise-3-730e1ffe5e",
                "exercise_id": "movement-regeneration-pruefen-3d83efff8f",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e3"
              }
            ],
            "label": "KEIN KRAFTTRAINING  —  OPTIONAL",
            "id": "rotation-kein-krafttraining-optional-81a22c40d8"
          },
          {
            "exercises": [
              {
                "cue": "Playlist 4: vier Warm-up-Drills; Finger Plank ergänzen",
                "key": "name:wrist-conditioning",
                "name": "Wrist Conditioning",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:wrist-conditioning",
                "id": "exercise-item-434ab0d6cd",
                "exercise_id": "movement-wrist-conditioning-ee8f71f37e",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r1-e0"
              },
              {
                "cue": "10–30 s in passender Variante; <10 s leichter, bei 30 s schwerer",
                "key": "name:finger-plank",
                "name": "Finger Plank",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:finger-plank",
                "id": "exercise-1-2fe41cea5a",
                "exercise_id": "movement-finger-plank-456618869c",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d2-r1-e1"
              },
              {
                "cue": "Playlist 8 optional; separat und ruhig, nicht als Kraftzirkel",
                "key": "name:full-body-mobility",
                "name": "Full Body Mobility",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:full-body-mobility",
                "id": "exercise-2-9ecfe09b02",
                "exercise_id": "movement-full-body-mobility-f4ab17f25a",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r1-e2"
              },
              {
                "cue": "Keine Zusatz-Sätze für Push, Pull, Beine oder Core",
                "key": "name:sonst-vollstaendig-pausieren",
                "name": "Sonst vollständig pausieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:sonst-vollstaendig-pausieren",
                "id": "exercise-3-aa830acb25",
                "exercise_id": "movement-sonst-vollstaendig-pausieren-b291d0cf69",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r1-e3"
              }
            ],
            "label": "OPTIONALE PFLEGE  —  NICHT BIS ZUR ERMÜDUNG",
            "id": "rotation-optionale-pflege-nicht-bis-zur-5f931f935f"
          }
        ],
        "id": "day-regeneration-optional-schulter-8a933efccd"
      },
      {
        "badge": {
          "color": "#0F766E",
          "text": ""
        },
        "focus": "Ganzkörper B · bessere Ausführung",
        "num": 3,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-ef06de6209",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d3-r0-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-e91b0eb7ea",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d3-r0-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-b83bb1b189",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d3-r0-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-3ef2e70f5f",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d3-r0-e3"
              }
            ],
            "label": "ARBEITSSATZ 1  —  4–8 Reps / Holds nach persönlicher Stufe",
            "id": "rotation-arbeitssatz-1-4-8-reps-holds-n-31d3e1cf81"
          },
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-7e9d3b8778",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d3-r1-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-0576793b2d",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d3-r1-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-2cc9126f3c",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d3-r1-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-442575f355",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d3-r1-e3"
              }
            ],
            "label": "ARBEITSSATZ 2  —  gleiche persönliche Stufe",
            "id": "rotation-arbeitssatz-2-gleiche-persoenl-3cf874b60c"
          }
        ],
        "id": "day-ganzkoerper-b-bessere-ausfuehr-cbccb5a18c"
      },
      {
        "badge": {
          "color": "#6B6256",
          "text": ""
        },
        "focus": "Regeneration · optional Mobility",
        "num": 4,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "Videoroutine der Playlist 8; ruhig, kontrolliert, ohne Kraftziel",
                "key": "name:full-body-mobility",
                "name": "Full Body Mobility",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:full-body-mobility",
                "id": "exercise-item-61699773e3",
                "exercise_id": "movement-full-body-mobility-f4ab17f25a",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e0"
              },
              {
                "cue": "Nur schmerzfreier ROM; unterstützt eine saubere Kniebeuge",
                "key": "name:sprunggelenk-mobilitaet",
                "name": "Sprunggelenk-Mobilität",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:sprunggelenk-mobilitaet",
                "id": "exercise-1-9a77e1bd9b",
                "exercise_id": "movement-sprunggelenk-mobilitaet-ef05527f38",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e1"
              },
              {
                "cue": "Kontrollierte Bewegungen, kein aggressives Dehnen",
                "key": "name:hueft-mobilitaet",
                "name": "Hüft-Mobilität",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:hueft-mobilitaet",
                "id": "exercise-2-e78ed44a90",
                "exercise_id": "movement-hueft-mobilitaet-7836e93f5c",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e2"
              },
              {
                "cue": "Sanft bewegen; keine Zusatzermüdung für die nächste Einheit",
                "key": "name:brustwirbelsaeule-schultern",
                "name": "Brustwirbelsäule / Schultern",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:brustwirbelsaeule-schultern",
                "id": "exercise-3-e8e41d6352",
                "exercise_id": "movement-brustwirbelsaeule-schultern-02622f8d13",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e3"
              }
            ],
            "label": "OPTIONAL: PLAYLIST 8  —  MOBILITY",
            "id": "rotation-optional-playlist-8-mobility-5e1ae6ee55"
          },
          {
            "exercises": [
              {
                "cue": "Optional locker bewegen",
                "key": "name:spaziergang",
                "name": "Spaziergang",
                "result_schema": {
                  "mode": "minutes",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:spaziergang",
                "id": "exercise-item-67777b2931",
                "exercise_id": "movement-spaziergang-feb087e265",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e0"
              },
              {
                "cue": "Regeneration ist Teil der Progression",
                "key": "name:schlaf-priorisieren",
                "name": "Schlaf priorisieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:schlaf-priorisieren",
                "id": "exercise-1-72400ba5c9",
                "exercise_id": "movement-schlaf-priorisieren-b6845205e5",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e1"
              },
              {
                "cue": "War die letzte Einheit näher am Versagen, nächste Einheit leichter wählen",
                "key": "name:1-2-reps-reserve-pruefen",
                "name": "1–2 Reps Reserve prüfen",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:1-2-reps-reserve-pruefen",
                "id": "exercise-2-db67a28ad8",
                "exercise_id": "movement-1-2-reps-reserve-pruefen-85e3b5af37",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e2"
              },
              {
                "cue": "Stechender oder zunehmender Gelenkschmerz: Übung anpassen oder pausieren",
                "key": "name:schmerzcheck",
                "name": "Schmerzcheck",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:schmerzcheck",
                "id": "exercise-3-b06e0c5872",
                "exercise_id": "movement-schmerzcheck-f658f713e7",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e3"
              }
            ],
            "label": "REGENERATION  —  MINIMAL HALTEN",
            "id": "rotation-regeneration-minimal-halten-c450e97a0b"
          }
        ],
        "id": "day-regeneration-optional-mobility-0f3d34036d"
      },
      {
        "badge": {
          "color": "#0F766E",
          "text": ""
        },
        "focus": "Ganzkörper C · Wochenabschluss",
        "light": false,
        "num": 5,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-cbbb28ae57",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d5-r0-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-b5cdc5acfc",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d5-r0-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-c8c3bf00a5",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d5-r0-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-72a4e18f04",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d5-r0-e3"
              }
            ],
            "label": "ARBEITSSATZ 1  —  4–8 Reps / Holds nach persönlicher Stufe",
            "id": "rotation-arbeitssatz-1-4-8-reps-holds-n-a937682d98"
          },
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-3f953adfdb",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d5-r1-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-5fda83a424",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d5-r1-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-b40c4b6a58",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d5-r1-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-ce921d5b08",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d5-r1-e3"
              }
            ],
            "label": "ARBEITSSATZ 2  —  gleiche persönliche Stufe",
            "id": "rotation-arbeitssatz-2-gleiche-persoenl-c713162cb9"
          }
        ],
        "id": "day-ganzkoerper-c-wochenabschluss-f1d536f095"
      },
      {
        "badge": {
          "color": "#6B6256",
          "text": ""
        },
        "color": "#6B6256",
        "focus": "Vollständige Erholung · Wochencheck",
        "note": "<b>Kein Krafttraining.</b> Notiere pro Hauptübung die persönliche Stufe, Reps/Haltezeit, Unterstützung und eine technische Verbesserung. Sonntag bleibt ebenfalls frei bzw. sehr locker.",
        "note_bg": "#F4F1EC",
        "num": 6,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "Stufe, 2 Sätze, Reps/Haltezeit und Techniknotiz",
                "key": "name:push-protokollieren",
                "name": "Push protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:push-protokollieren",
                "id": "exercise-item-5e98211225",
                "exercise_id": "movement-push-protokollieren-e0770774a1",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r0-e0"
              },
              {
                "cue": "Stufe, Unterstützung/Band/Fußhilfe und Techniknotiz",
                "key": "name:pull-protokollieren",
                "name": "Pull protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:pull-protokollieren",
                "id": "exercise-1-4ffe56788d",
                "exercise_id": "movement-pull-protokollieren-71a9be182e",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r0-e1"
              },
              {
                "cue": "Stufe, Tiefe, Unterstützung bzw. Kettlebell-Gewicht",
                "key": "name:beine-protokollieren",
                "name": "Beine protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:beine-protokollieren",
                "id": "exercise-2-d163fb171a",
                "exercise_id": "movement-beine-protokollieren-712a79f464",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r0-e2"
              },
              {
                "cue": "Plank-Variante und saubere Haltezeit",
                "key": "name:core-protokollieren",
                "name": "Core protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:core-protokollieren",
                "id": "exercise-3-a6dff34f5c",
                "exercise_id": "movement-core-protokollieren-279940b6d0",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d6-r0-e3"
              }
            ],
            "label": "WOCHENCHECK  —  NUR DOKUMENTIEREN",
            "id": "rotation-wochencheck-nur-dokumentieren-46027202a0"
          },
          {
            "exercises": [
              {
                "cue": "Mindestens 10 s; bis 30 s halten, sonst Schwierigkeit senken",
                "key": "name:startposition-pruefen",
                "name": "Startposition prüfen",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:startposition-pruefen",
                "id": "exercise-item-faff57b16d",
                "exercise_id": "movement-startposition-pruefen-0676749716",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e0"
              },
              {
                "cue": "Bis 8 saubere Wiederholungen; vorher nicht überspringen",
                "key": "name:negative-pruefen",
                "name": "Negative prüfen",
                "result_schema": {
                  "mode": "reps",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:negative-pruefen",
                "id": "exercise-1-2c33847f25",
                "exercise_id": "movement-negative-pruefen-363284950d",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e1"
              },
              {
                "cue": "Unter 4: assistiert bevorzugen; ab 4 volle Reps trainieren",
                "key": "name:volle-reps-pruefen",
                "name": "Volle Reps prüfen",
                "result_schema": {
                  "mode": "reps",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:volle-reps-pruefen",
                "id": "exercise-2-f432054dde",
                "exercise_id": "movement-volle-reps-pruefen-4955104cc2",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e2"
              },
              {
                "cue": "Erst nach 8 sauberen vollen Reps; dann Zyklus neu starten",
                "key": "name:schwierigkeit-erhoehen",
                "name": "Schwierigkeit erhöhen",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:schwierigkeit-erhoehen",
                "id": "exercise-3-00836121d2",
                "exercise_id": "movement-schwierigkeit-erhoehen-2b4e278d42",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e3"
              }
            ],
            "label": "ENTSCHEIDUNG FÜR NÄCHSTE WOCHE",
            "id": "rotation-entscheidung-fuer-naechste-woc-51b5dca3e8"
          }
        ],
        "id": "day-vollstaendige-erholung-wochenc-b3998121a6"
      }
    ],
    "front": {
      "baseline_head": "Standortbestimmung &amp; Tracking",
      "baseline_intro": "Ermittle <b>vor Einheit 1</b> für jede Kategorie die erste nicht bestandene Stufe des Flowcharts. In <b>Woche 8</b> unter identischen Bedingungen wiederholen.",
      "baseline_rows": [
        [
          "Test",
          "Tag 0",
          "Woche 8"
        ],
        [
          "Push: aktuelle Stufe + saubere Reps/Haltezeit",
          "",
          ""
        ],
        [
          "High Plank (saubere Sekunden, max. 30 notieren)",
          "",
          ""
        ],
        [
          "Pull: aktuelle Stufe + Unterstützung",
          "",
          ""
        ],
        [
          "Active Hang (saubere Sekunden, max. 30 notieren)",
          "",
          ""
        ],
        [
          "Beine: aktuelle Stufe + saubere Reps/Haltezeit",
          "",
          ""
        ],
        [
          "Plank: Variante + saubere Sekunden",
          "",
          ""
        ],
        [
          "Absolvierte Kraftsessions (von 24)",
          "0",
          ""
        ],
        [
          "Körpergewicht (kg)",
          "95",
          ""
        ]
      ],
      "flow_rows": [
        [
          "Teil",
          "Inhalt",
          "Zeit"
        ],
        [
          "Warm-up",
          "Ganzkörper + Wrists + Scapula, nicht ermüdend",
          "5–10 Min"
        ],
        [
          "Arbeitssatz 1",
          "Push · Pull · Beine · Core",
          "individuell"
        ],
        [
          "Arbeitssatz 2",
          "gleiche Stufen; volle Erholung zulassen",
          "individuell"
        ],
        [
          "Optional",
          "Playlist 5 Shoulders / Playlist 8 Mobility separat",
          "nach Bedarf"
        ],
        [
          "",
          "Gesamt Krafttraining",
          "~25–40 Min"
        ]
      ],
      "goals_box": "Nach 8 Wochen zählt kein künstliches Wiederholungsziel, sondern die <b>Newbie-Kriterien</b>:<br/>•  <b>3 Ganzkörpereinheiten pro Woche</b> sind zur stabilen Gewohnheit geworden.<br/>•  Du beherrschst je <b>eine saubere, wiederholbare</b> Push-, Pull-, Bein- und Core-Variante.<br/>•  Du kennst bei jeder Bewegung deine aktuelle Stufe und kannst sie über Technik, Reps, Haltezeit, ROM oder weniger Unterstützung steigern.<br/>•  Ein Wechsel zur Beginner Stage erfolgt nur, wenn die Grundbewegungen nicht mehr unbeholfen wirken und die Regeneration stabil bleibt.",
      "goals_head": "Ziel der 8 Wochen: Newbie Stage sauber abschließen",
      "goals_note": "<b>Flowchart-Regel für jede Übung separat:</b> Startposition mindestens 10 s, bis 30 s ausbauen. <b>Ausnahme Beine:</b> Deep Squat Hold jeden 2. Tag, 1–2×60 s ungewichtet oder 1–2×30 s gewichtet; erst in der tiefen Position sicher und komfortabel werden. Dann bis 8 saubere Negative. Danach volle Reps testen: unter 4 volle Reps <b>assistiert bevorzugen</b>, Teil-Reps nur alternativ; ab 4 volle Reps trainieren, bis 8 erreicht sind. Erst dann Schwierigkeit erhöhen und den Zyklus neu starten. <b>Die Kalenderwoche erzwingt keinen Aufstieg.</b>",
      "kb_box": "Die Kettlebell bleibt in dieser Newbie Stage ein <b>Progressionswerkzeug</b>, kein zweites Programm:<br/>•  Hauptübung Beine bleibt die persönliche Squat-Stufe.<br/>•  Sobald 8 saubere Bodyweight Squats kontrolliert möglich sind, kann ein leichter <b>Goblet Squat</b> die Schwierigkeit erhöhen.<br/>•  Keine zusätzlichen Swings, Presses, Rows oder Kettlebell-Zirkel in diesem Block. So bleiben Umfang und Übungsauswahl beim CaliHoss-Newbie-Schema.",
      "kb_head": "Rolle der Kettlebell",
      "lib_head": "CaliHoss-Playlists &amp; Übungsbibliothek",
      "lib_intro": "Die Links führen direkt zur Kursseite bzw. zum passenden Playlist-Abschnitt. Die Videos enthalten die eigentliche Technikschulung; dieses Dokument strukturiert die Anwendung.",
      "reminder_head": "Unveränderliche Regeln",
      "reminders": [
        "<b>3× pro Woche Ganzkörper.</b> Je Einheit genau eine Hauptübung aus Push, Pull, Beine und Core.",
        "<b>2 Arbeitssätze.</b> Dynamisch 4–8 Reps; isometrisch normalerweise 10–30 s; Deep Squat Hold als Sonderregel 1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag. Etwa 1–2 saubere Reps vor dem Versagen stoppen.",
        "<b>Technik vor Zahlen.</b> Pro Einheit mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder Unterstützung.",
        "<b>Kein Kalenderaufstieg.</b> Jede Kategorie folgt unabhängig dem Flowchart und bleibt auf der ersten nicht bestandenen Stufe.",
        "<b>Nach 2 stagnierenden Sessions prüfen:</b> Erholung, Ermüdung, Übungsstufe und Unterstützung anpassen."
      ],
      "session_how_body": "<b>Kein Tabata.</b> Nach dem 5–10-minütigen Ganzkörper-Warm-up absolvierst du Arbeitssatz 1 für Push, Pull, Beine und Core mit ausreichenden Pausen. Danach folgt Arbeitssatz 2 derselben vier persönlichen Stufen. Dynamische Übungen: <b>4–8 saubere Reps</b>; Holds normalerweise <b>10–30 s</b>; Deep Squat Hold: <b>1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag</b>. Intensität: <b>80–90 % bzw. 1–2 Reps Reserve</b>. Pausiere so lange, bis die nächste Ausführung sauber ist.",
      "session_how_head": "So funktioniert eine Ganzkörpereinheit",
      "sheets_note": "Wochenrhythmus: <b>Tag 1, 3 und 5 Krafttraining</b>; dazwischen Regeneration. Tag 2/4 enthalten nur optionale Conditioning-/Mobility-Hinweise, Tag 6 ist vollständig frei. Alle Hauptübungen folgen dem persönlichen Progressions-Flowchart.",
      "timer_note": "<b>Timer:</b> normale Stoppuhr für Holds und Pausen; kein 20/10-Intervalltimer."
    },
    "library": [
      {
        "color": "ACC2",
        "group": "KURS &amp; PROGRAMM",
        "items": [
          {
            "desc": "Programmstufen, Grundübungen, Begriffe und 5–10-minütiges bewegungsspezifisches Warm-up.",
            "name": "Playlist 1: Foundation",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-1-foundation"
          },
          {
            "desc": "Technik, Bewegungsentwicklung, Volumen, Mikroprogression und das Progression Decision Flowchart.",
            "name": "Playlist 2: Progression",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-2-progression"
          },
          {
            "desc": "3× Ganzkörper pro Woche; je eine Übung aus Push, Pull, Beine und Core; 2×4–8 bei 80–90 % Intensität.",
            "name": "Newbie Stage",
            "url": "https://calihoss.me/learn/calisthenics/#newbie-stage"
          },
          {
            "desc": "Klimmzugstangen, Unterstützungsmöglichkeiten und niedrige Stangen/Parallettes.",
            "name": "Playlist 3: Equipment",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-3-equipment"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "WARM-UP · WRISTS · SHOULDERS · SCAPULA",
        "items": [
          {
            "desc": "Vier Wrist-Warm-up-Übungen in jeder Einheit; Finger Planks ausdrücklich ergänzen.",
            "name": "Playlist 4: Wrists and Forearms",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-4-wrists-and-forearms"
          },
          {
            "desc": "Passende Variante 10–30 s. Erst nach 30 s pro Position zu schwereren Varianten oder Combos wechseln.",
            "name": "Finger Plank",
            "url": "https://calihoss.me/learn/calisthenics/#wrist-warm-up-routine"
          },
          {
            "desc": "Bulletproof Shoulders, Prone Y-T-W und Serratus-/Scapula-Kontrolle; bei Trainingsstart bis zu 3×/Woche.",
            "name": "Playlist 5: Shoulders",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-5-shoulders"
          },
          {
            "desc": "Push-up: Protraktion. Row: Retraction. Dip: Depression. Pike/Handstand: Elevation.",
            "name": "Scapula-Grundrichtungen",
            "url": "https://calihoss.me/learn/calisthenics/#the-scapula"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "PUSH · PUSH-UP-PROGRESSION",
        "items": [
          {
            "desc": "Auswahl, erste Push-up-Progressionen, Knee Push-up, Form, Handposition und Tempo.",
            "name": "Playlist 15: Push-ups",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-15-push-ups"
          },
          {
            "desc": "10 s beherrschen, dann bis 30 s ausbauen. Bei <10 s Hände erhöhen oder Knie verwenden.",
            "name": "Startposition: High Plank",
            "url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
          },
          {
            "desc": "Langsam durch den kontrollierbaren vollen ROM absenken; Ziel 4–8, Übergang nach 8 sauberen Negativen.",
            "name": "Negative Push-ups",
            "url": "https://calihoss.me/learn/calisthenics/#beginner-push-up-workout"
          },
          {
            "desc": "Unter 4 volle Reps: Knie-/erhöhte Push-ups bevorzugen. Ab 4 volle Reps trainieren; bei 8 erschweren.",
            "name": "Assistiert → volle Push-ups",
            "url": "https://calihoss.me/learn/calisthenics/#first-push-up-progressions"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "PULL · PULL-UP-PROGRESSION",
        "items": [
          {
            "desc": "Erster Pull-up, Scapular Pull-ups, Hangs und Unterstützung. Für Full Body werden assistierte Pull-ups empfohlen.",
            "name": "Playlist 14: Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-14-pull-ups"
          },
          {
            "desc": "Lats durch Außenrotation aktivieren; leichte Scapula-Depression, nicht maximal nach unten ziehen.",
            "name": "Startposition: Active Hang",
            "url": "https://calihoss.me/learn/calisthenics/#hangs-technique"
          },
          {
            "desc": "Erste Pull-up-Progression: Ellbogen gestreckt, Schulterblätter kontrolliert depressieren, Lats aktivieren.",
            "name": "Scapular Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#scapular-pull-ups-technique"
          },
          {
            "desc": "Obere Position per Hocker erreichen, langsam absenken; 4–8 saubere Wiederholungen.",
            "name": "Negative Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
          },
          {
            "desc": "Fuß- oder Bandhilfe so wählen, dass 4–8 volle kontrollierte Reps mit 1–2 Reps Reserve möglich sind.",
            "name": "Assistierte Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
          },
          {
            "desc": "Ab 4 sauberen vollen Reps diese trainieren; bei 8 Schwierigkeit erhöhen und Flowchart neu beginnen.",
            "name": "Volle Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
          },
          {
            "desc": "Nur als Alternative, falls keine Pull-up-Möglichkeit vorhanden ist; Newbies dürfen zunächst eine Pull-Bewegung wählen.",
            "name": "Playlist 13: Inverted Rows",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-13-inverted-rows"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "BEINE · CORE",
        "items": [
          {
            "desc": "Beintraining als Fundament; im Full-Body-Plan mindestens Squat oder Hinge abdecken.",
            "name": "Playlist 10: Legs",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-10-legs"
          },
          {
            "desc": "Zuerst Deep Squat Hold jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Erst komfortabel, dann Negative, assistierte und volle Squats 4–8.",
            "name": "Squat-Progression",
            "url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
          },
          {
            "desc": "Erst nach 8 sauberen Bodyweight Squats als Schwierigkeitserhöhung; leichte Glocke und voller kontrollierter ROM.",
            "name": "Goblet Squat mit Kettlebell",
            "url": "https://calihoss.me/learn/calisthenics/#develop-the-movement"
          },
          {
            "desc": "Core als Stabilisation und Anti-Bewegung; für Full Body kann eine Core-Übung je Einheit ergänzt werden.",
            "name": "Playlist 9: Core",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-9-core"
          },
          {
            "desc": "Plank als fundamentale Core-Übung; 10–30 s, danach Schwierigkeit oder Widerstand erhöhen.",
            "name": "Playlist 12: Planks",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-12-planks"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "OPTIONAL · SPÄTER",
        "items": [
          {
            "desc": "Separate Full-Body-Mobility-Routine 2–4×/Woche möglich; nicht als zusätzliche Kraftsession behandeln.",
            "name": "Playlist 8: Mobility",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-8-mobility"
          },
          {
            "desc": "Noch nicht Hauptübung dieses Blocks. Später: Dip Support Hold → Scapular Dips → Negative → assistierte → volle Dips.",
            "name": "Playlist 16: Dips",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-16-dips"
          }
        ]
      }
    ],
    "meta": {
      "days": 6,
      "doc_title": "CaliHoss Newbie Stage · 8-Wochen-Plan",
      "footer_left": "CaliHoss Newbie Stage · 3× Ganzkörper · Progression per Flowchart",
      "output_name": "CaliHoss-Newbie-8-Wochen.pdf",
      "subtitle": "Blutiger Anfänger · 3× Ganzkörper/Woche · 2×4–8 Reps · Holds meist 10–30 s · Deep Squat 60/30 s · Kettlebell nur als Progression",
      "title": "CaliHoss Newbie Stage – 8 Wochen",
      "weeks": 8
    },
    "phases": {
      "items": [
        {
          "name": "Phase 1 · Level finden &amp; Technik",
          "params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
          "weeks": 1,
          "id": "phase-phase-1-level-finden-amp-techn-ae1454813c"
        },
        {
          "name": "Phase 2 · Level finden &amp; Technik",
          "params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
          "weeks": 1,
          "id": "phase-phase-2-level-finden-amp-techn-bc8640a305"
        },
        {
          "name": "Phase 3 · Stabilisieren &amp; mikroprogressieren",
          "params": "Persönliche Stufen beibehalten und pro Session mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder weniger Hilfe.",
          "weeks": 1,
          "id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec"
        },
        {
          "name": "Phase 4 · Stabilisieren &amp; mikroprogressieren",
          "params": "Persönliche Stufen beibehalten und pro Session mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder weniger Hilfe.",
          "weeks": 1,
          "id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9"
        },
        {
          "name": "Phase 5 · Kriterienbasiert aufsteigen",
          "params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
          "weeks": 1,
          "id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734"
        },
        {
          "name": "Phase 6 · Kriterienbasiert aufsteigen",
          "params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
          "weeks": 1,
          "id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8"
        },
        {
          "name": "Phase 7 · Festigen &amp; neu testen",
          "params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
          "weeks": 1,
          "id": "phase-phase-7-festigen-amp-neu-teste-65823eedde"
        },
        {
          "name": "Phase 8 · Festigen &amp; neu testen",
          "params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
          "weeks": 1,
          "id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3"
        }
      ],
      "param_light": "Regenerationstag: kein Krafttraining; optional leichte Mobility oder Conditioning ohne Ermüdungsziel."
    },
    "prepost": {
      "1": {
        "cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
        "stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
        "warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
      },
      "2": {
        "cooldown": "Regeneration · optional lockerer Spaziergang",
        "stretch": "Kein zweiter Schulterdurchgang im Cool-down: Bulletproof Shoulders nur einmal als separater Conditioning-Block oben; Wrist Conditioning bei Bedarf leicht.",
        "warmup": "Kein Warm-up nötig · kein Krafttraining"
      },
      "3": {
        "cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
        "stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
        "warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
      },
      "4": {
        "cooldown": "Ruhig ausklingen, keine Zusatzbelastung",
        "stretch": "Optional: Playlist 8 Full Body Mobility, kontrolliert und schmerzfrei",
        "warmup": "Kein Warm-up nötig · Mobility bei Bedarf kurz vorbereiten"
      },
      "5": {
        "cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
        "stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
        "warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
      },
      "6": {
        "cooldown": "Vollständige Erholung",
        "stretch": "Nur Wochenprotokoll und Flowchart-Entscheidung für die nächste Woche",
        "warmup": "Kein Training"
      }
    },
    "stages": {
      "atw": {
        "name": "Progressionsregel",
        "steps": [
          {
            "name": "Startposition meist 10–30 s; Deep Squat siehe Sonderregel",
            "id": "step-startposition-meist-10-30-s-de-cf24fe6b0a",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Startposition meist 10–30 s; Deep Squat siehe Sonderregel",
            "id": "step-startposition-meist-10-30-s-de-7f8eec1c9e",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Negative bis 8 sauber",
            "id": "step-negative-bis-8-sauber-2ee7d2ec3a",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Negative bis 8 sauber",
            "id": "step-negative-bis-8-sauber-5aa0d823f3",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "assistiert bevorzugt / Teil-Reps alternativ",
            "id": "step-assistiert-bevorzugt-teil-reps-3cfdfbf0c9",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "assistiert bevorzugt / Teil-Reps alternativ",
            "id": "step-assistiert-bevorzugt-teil-reps-7086055dcf",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "volle Reps 4–8, dann erschweren",
            "id": "step-volle-reps-4-8-dann-erschweren-29ef936c03",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "volle Reps 4–8, dann erschweren",
            "id": "step-volle-reps-4-8-dann-erschweren-1d2e3ec8a8",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-progressionsregel-2fbf7c1952",
        "key": "atw"
      },
      "bic": {
        "name": "Technik-Fokus",
        "steps": [
          {
            "name": "Position &amp; Alignment",
            "id": "step-position-amp-alignment-ccfec71b67",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Position &amp; Alignment",
            "id": "step-position-amp-alignment-a0240a6a9f",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "ROM &amp; Bewegungspfad",
            "id": "step-rom-amp-bewegungspfad-113bd351b3",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "ROM &amp; Bewegungspfad",
            "id": "step-rom-amp-bewegungspfad-9739ca3bcd",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Tempo &amp; Spannung",
            "id": "step-tempo-amp-spannung-788af93895",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Tempo &amp; Spannung",
            "id": "step-tempo-amp-spannung-66e06e922b",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Bracing, Atmung &amp; Fokus",
            "id": "step-bracing-atmung-amp-fokus-fcc6cb89d5",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Bracing, Atmung &amp; Fokus",
            "id": "step-bracing-atmung-amp-fokus-76bffcdf46",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-technik-fokus-e875e1dfde",
        "key": "bic"
      },
      "bridge": {
        "name": "Mikroprogression",
        "steps": [
          {
            "name": "Technik verbessern",
            "id": "step-technik-verbessern-18e45c232f",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
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              "laterality": "bilateral",
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Technik verbessern",
            "id": "step-technik-verbessern-af64a8d335",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "laterality": "bilateral",
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "+1 saubere Rep / +Sekunden",
            "id": "step-1-saubere-rep-sekunden-bea0a6f0f2",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "+1 saubere Rep / +Sekunden",
            "id": "step-1-saubere-rep-sekunden-9df740632e",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
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              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "etwas weniger Unterstützung",
            "id": "step-etwas-weniger-unterstuetzung-18e44cfff5",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "etwas weniger Unterstützung",
            "id": "step-etwas-weniger-unterstuetzung-a927afae34",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "schwierigere Variante",
            "id": "step-schwierigere-variante-75dc6896d9",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
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              "sides_mode": "same"
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            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "schwierigere Variante",
            "id": "step-schwierigere-variante-7856fc9277",
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          }
        ],
        "id": "progression-mikroprogression-b0dc3add0c",
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            "name": "Schlaf &amp; Erholung prüfen",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
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          },
          {
            "name": "Fatigue / Zusatztraining prüfen",
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          },
          {
            "name": "Fatigue / Zusatztraining prüfen",
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              "sides_mode": "same"
            },
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          },
          {
            "name": "leichtere Stufe oder mehr Hilfe",
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              "sides_mode": "same"
            },
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          },
          {
            "name": "bei 2 Sessions ohne Fortschritt anpassen",
            "id": "step-bei-2-sessions-ohne-fortschrit-551809a978",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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              "sides_mode": "same"
            },
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          },
          {
            "name": "bei 2 Sessions ohne Fortschritt anpassen",
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              "sides_mode": "same"
            },
            "movement_cluster": "calf",
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          }
        ],
        "id": "progression-stagnationscheck-5158f16cab",
        "key": "calf"
      },
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        "name": "Finger Plank",
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          {
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            "id": "step-wand-tisch-10-30-s-4193ed5643",
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            },
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          },
          {
            "name": "Wand/Tisch 10–30 s",
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            },
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          },
          {
            "name": "Knievariante 10–30 s",
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              "laterality": "bilateral",
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            },
            "movement_cluster": "core",
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          },
          {
            "name": "Knievariante 10–30 s",
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            },
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          },
          {
            "name": "Boden 10–30 s",
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            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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            },
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          },
          {
            "name": "Boden 10–30 s",
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            },
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          },
          {
            "name": "Combos erst nach 30 s je Position",
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          },
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            },
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        ],
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      },
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            "name": "4 Warm-up-Drills",
            "id": "step-4-warm-up-drills-80a8839e87",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
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          {
            "name": "4 Warm-up-Drills",
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            "movement_cluster": "general",
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          {
            "name": "+ Finger Plank",
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          },
          {
            "name": "+ Finger Plank",
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            },
            "movement_cluster": "general",
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          },
          {
            "name": "ruhig, nicht ermüdend",
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            },
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          },
          {
            "name": "ruhig, nicht ermüdend",
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              "sides_mode": "same"
            },
            "movement_cluster": "general",
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          },
          {
            "name": "bei Schmerz Variante anpassen",
            "id": "step-bei-schmerz-variante-anpassen-96b23d3c5d",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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            },
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          },
          {
            "name": "bei Schmerz Variante anpassen",
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            },
            "movement_cluster": "general",
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          }
        ],
        "id": "progression-wrist-conditioning-67c4bfa8a0",
        "key": "db"
      },
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        "name": "Dip-Progression · später",
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            "name": "Dip Support Hold 10–30 s",
            "id": "step-dip-support-hold-10-30-s-7db82c14d2",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 0.3
          },
          {
            "name": "Dip Support Hold 10–30 s",
            "id": "step-dip-support-hold-10-30-s-38a65bd556",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 0.3
          },
          {
            "name": "Scapular Dips 4–8",
            "id": "step-scapular-dips-4-8-54e50e0deb",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "Scapular Dips 4–8",
            "id": "step-scapular-dips-4-8-9861d79df3",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "Negative / assistierte Dips 4–8",
            "id": "step-negative-assistierte-dips-4-8-51cef25e2f",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 0.6
          },
          {
            "name": "Negative / assistierte Dips 4–8",
            "id": "step-negative-assistierte-dips-4-8-26038f8ce6",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "volle Dips 4–8",
            "id": "step-volle-dips-4-8-97ebbfbf20",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
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            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "volle Dips 4–8",
            "id": "step-volle-dips-4-8-9e3f715ddd",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
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            },
            "movement_cluster": "vertical_push",
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          }
        ],
        "id": "progression-dip-progression-spaeter-b76ba51f6d",
        "key": "dips"
      },
      "gobletkb": {
        "name": "Goblet Squat · KB",
        "steps": [
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            "name": "erst nach 8 BW-Squats",
            "id": "step-erst-nach-8-bw-squats-cb5e6f79b4",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "erst nach 8 BW-Squats",
            "id": "step-erst-nach-8-bw-squats-5fb4c9827c",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "leicht, voller ROM",
            "id": "step-leicht-voller-rom-223d7ba7df",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "weight_mode": "required",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "leicht, voller ROM",
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            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "4–8 saubere Reps",
            "id": "step-4-8-saubere-reps-9cc21ffc71",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
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              "laterality": "bilateral",
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            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "4–8 saubere Reps",
            "id": "step-4-8-saubere-reps-05d850b4a5",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "bei 8 Schwierigkeit erhöhen",
            "id": "step-bei-8-schwierigkeit-erhoehen-77b0f8ad55",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "bei 8 Schwierigkeit erhöhen",
            "id": "step-bei-8-schwierigkeit-erhoehen-ea22a8e15c",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
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            "movement_cluster": "knee_dominant",
            "factor": 1.0
          }
        ],
        "id": "progression-goblet-squat-kb-9d21334b6f",
        "key": "gobletkb"
      },
      "halo": {
        "name": "Bulletproof Shoulders",
        "steps": [
          {
            "name": "videogeführt leicht",
            "id": "step-videogefuehrt-leicht-56eeb28b68",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "videogeführt leicht",
            "id": "step-videogefuehrt-leicht-9826cc9337",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "bis 3×/Woche bei Trainingsstart",
            "id": "step-bis-3-woche-bei-trainingsstart-00cccb34ea",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "bis 3×/Woche bei Trainingsstart",
            "id": "step-bis-3-woche-bei-trainingsstart-78b10cb42c",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "kein Zusatzversagen",
            "id": "step-kein-zusatzversagen-0c124a2d71",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "kein Zusatzversagen",
            "id": "step-kein-zusatzversagen-09f1f363ad",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "Volumen an Erholung anpassen",
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            "factor": 0.55
          },
          {
            "name": "volle Push-ups 4–8; bei 8 erschweren",
            "id": "step-volle-push-ups-4-8-bei-8-ersch-293be75f2a",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 1.0
          },
          {
            "name": "volle Push-ups 4–8; bei 8 erschweren",
            "id": "step-volle-push-ups-4-8-bei-8-ersch-d000d16e0e",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 1.0
          }
        ],
        "id": "progression-push-up-progression-359ecd088e",
        "key": "ls"
      },
      "lseng": {
        "name": "Push-up-Startposition",
        "steps": [
          {
            "name": "Hände hoch / Knie, falls <10 s",
            "id": "step-haende-hoch-knie-falls-10-s-1f36cd4622",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 0.45
          },
          {
            "name": "Hände hoch / Knie, falls <10 s",
            "id": "step-haende-hoch-knie-falls-10-s-b6c830cc39",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 0.45
          },
          {
            "name": "High Plank bis 30 s",
            "id": "step-high-plank-bis-30-s-23bc4b6dd7",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 1.0
          },
          {
            "name": "High Plank bis 30 s",
            "id": "step-high-plank-bis-30-s-8b154532b9",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 1.0
          },
          {
            "name": "volle Körperspannung",
            "id": "step-volle-koerperspannung-8633516312",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 1.0
          },
          {
            "name": "volle Körperspannung",
            "id": "step-volle-koerperspannung-276c3bf86e",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 1.0
          },
          {
            "name": "danach Negative beginnen",
            "id": "step-danach-negative-beginnen-26cc88afec",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 0.7
          },
          {
            "name": "danach Negative beginnen",
            "id": "step-danach-negative-beginnen-e608d8c7cf",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 0.7
          }
        ],
        "id": "progression-push-up-startposition-90c54c14cd",
        "key": "lseng"
      },
      "lunge": {
        "name": "Squat-Unterstützung",
        "steps": [
          {
            "name": "Türrahmen / Stange",
            "id": "step-tuerrahmen-stange-4c3df7c28f",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "Türrahmen / Stange",
            "id": "step-tuerrahmen-stange-caf422d72a",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "volle kontrollierte Tiefe",
            "id": "step-volle-kontrollierte-tiefe-6f677356fa",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "volle kontrollierte Tiefe",
            "id": "step-volle-kontrollierte-tiefe-c04f6daa26",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "Hilfe schrittweise reduzieren",
            "id": "step-hilfe-schrittweise-reduzieren-51ef8c056f",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "Hilfe schrittweise reduzieren",
            "id": "step-hilfe-schrittweise-reduzieren-54e5047e9e",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "zu vollen Squats wechseln",
            "id": "step-zu-vollen-squats-wechseln-82d34ee4f5",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "separate"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "zu vollen Squats wechseln",
            "id": "step-zu-vollen-squats-wechseln-e10129b753",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "separate"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          }
        ],
        "id": "progression-squat-unterstuetzung-222f2deff0",
        "key": "lunge"
      },
      "mtn": {
        "name": "Regeneration",
        "steps": [
          {
            "name": "kein Zusatztraining",
            "id": "step-kein-zusatztraining-fabc8decb1",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "kein Zusatztraining",
            "id": "step-kein-zusatztraining-da35555351",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "locker bewegen",
            "id": "step-locker-bewegen-7e2aef635d",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "locker bewegen",
            "id": "step-locker-bewegen-3094be8801",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Schmerz / Müdigkeit prüfen",
            "id": "step-schmerz-muedigkeit-pruefen-350663ec9f",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Schmerz / Müdigkeit prüfen",
            "id": "step-schmerz-muedigkeit-pruefen-a7e0aa4799",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "bereit für nächste Einheit",
            "id": "step-bereit-fuer-naechste-einheit-72427afb09",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "bereit für nächste Einheit",
            "id": "step-bereit-fuer-naechste-einheit-9d674da4d6",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-regeneration-f844bb7be6",
        "key": "mtn"
      },
      "pike": {
        "name": "Scapular Elevation · später",
        "steps": [
          {
            "name": "nicht Hauptübung dieses Blocks",
            "id": "step-nicht-hauptuebung-dieses-block-140468d1e4",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "nicht Hauptübung dieses Blocks",
            "id": "step-nicht-hauptuebung-dieses-block-40a4ff1fd3",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "erst Schulterkontrolle",
            "id": "step-erst-schulterkontrolle-2403f03a7d",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "erst Schulterkontrolle",
            "id": "step-erst-schulterkontrolle-5cbef19162",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "Pike gehört zur Handstandlinie",
            "id": "step-pike-gehoert-zur-handstandlini-8e1b9bc569",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "Pike gehört zur Handstandlinie",
            "id": "step-pike-gehoert-zur-handstandlini-51b7deea32",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "später als zweite Push-Bewegung",
            "id": "step-spaeter-als-zweite-push-bewegu-06cdaa4a23",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "später als zweite Push-Bewegung",
            "id": "step-spaeter-als-zweite-push-bewegu-6ef900cf7a",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          }
        ],
        "id": "progression-scapular-elevation-spaeter-8e6c8a5e64",
        "key": "pike"
      },
      "plank": {
        "name": "Plank-Progression",
        "steps": [
          {
            "name": "erhöht/Knie 10–30 s",
            "id": "step-erhoeht-knie-10-30-s-9156743958",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 0.65
          },
          {
            "name": "erhöht/Knie 10–30 s",
            "id": "step-erhoeht-knie-10-30-s-90f0f841d9",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 0.65
          },
          {
            "name": "volle Plank 10–30 s",
            "id": "step-volle-plank-10-30-s-6995092df7",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "volle Plank 10–30 s",
            "id": "step-volle-plank-10-30-s-7bdfab3260",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "schwierigere Hebelposition",
            "id": "step-schwierigere-hebelposition-7929e48e37",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "schwierigere Hebelposition",
            "id": "step-schwierigere-hebelposition-78087749e1",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "Widerstand, stets 10–30 s",
            "id": "step-widerstand-stets-10-30-s-60e1148a07",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "Widerstand, stets 10–30 s",
            "id": "step-widerstand-stets-10-30-s-e8b858d1c6",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          }
        ],
        "id": "progression-plank-progression-7010c23671",
        "key": "plank"
      },
      "press": {
        "name": "Ganzkörper-Warm-up",
        "steps": [
          {
            "name": "5–10 Min",
            "id": "step-5-10-min-93bfa2e9b4",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "5–10 Min",
            "id": "step-5-10-min-5b6351f175",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Wrists vorbereiten",
            "id": "step-wrists-vorbereiten-3bcfe9cd93",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Wrists vorbereiten",
            "id": "step-wrists-vorbereiten-c9ff45ae10",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Scapula aktivieren",
            "id": "step-scapula-aktivieren-358d0c340e",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Scapula aktivieren",
            "id": "step-scapula-aktivieren-aff239eab9",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Bewegungen kurz rehearsen",
            "id": "step-bewegungen-kurz-rehearsen-ff239741c8",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Bewegungen kurz rehearsen",
            "id": "step-bewegungen-kurz-rehearsen-61010dbc8f",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-ganzkoerper-warm-up-eb6587906d",
        "key": "press"
      },
      "row1": {
        "name": "Inverted Row · Alternative",
        "steps": [
          {
            "name": "Scapular Retraction",
            "id": "step-scapular-retraction-30fef1c0b2",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "Scapular Retraction",
            "id": "step-scapular-retraction-5f45079e2d",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "aufrechte assistierte Row",
            "id": "step-aufrechte-assistierte-row-4bf42c3506",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 0.25
          },
          {
            "name": "aufrechte assistierte Row",
            "id": "step-aufrechte-assistierte-row-e76285811f",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 0.25
          },
          {
            "name": "schrägere Row 4–8",
            "id": "step-schraegere-row-4-8-4a327eb423",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "schrägere Row 4–8",
            "id": "step-schraegere-row-4-8-ac387863bc",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "volle Row 4–8",
            "id": "step-volle-row-4-8-c9b44ddc9b",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "volle Row 4–8",
            "id": "step-volle-row-4-8-068ddaea25",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          }
        ],
        "id": "progression-inverted-row-alternative-fe88e8737a",
        "key": "row1"
      },
      "row2": {
        "name": "Scapular Retraction",
        "steps": [
          {
            "name": "Schulterblätter zusammenführen",
            "id": "step-schulterblaetter-zusammenfuehr-24fe3466f7",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "Schulterblätter zusammenführen",
            "id": "step-schulterblaetter-zusammenfuehr-f269293661",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "Ellbogen zunächst gestreckt",
            "id": "step-ellbogen-zunaechst-gestreckt-8127b3e7fc",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "Ellbogen zunächst gestreckt",
            "id": "step-ellbogen-zunaechst-gestreckt-8ec16a7674",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "kontrolliert lösen",
            "id": "step-kontrolliert-loesen-f6a1697ea4",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "kontrolliert lösen",
            "id": "step-kontrolliert-loesen-8cdb5043d6",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "auf Rows übertragen",
            "id": "step-auf-rows-uebertragen-ae42ecf07c",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "auf Rows übertragen",
            "id": "step-auf-rows-uebertragen-7b13c2423a",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          }
        ],
        "id": "progression-scapular-retraction-07a7ad4883",
        "key": "row2"
      },
      "rowe": {
        "name": "Pull-up-Progression",
        "steps": [
          {
            "name": "Active Hang 10–30 s",
            "id": "step-active-hang-10-30-s-5f0fb67e39",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.2
          },
          {
            "name": "Active Hang 10–30 s",
            "id": "step-active-hang-10-30-s-17217b9335",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.2
          },
          {
            "name": "Scapular Pull-ups / Negative 4–8",
            "id": "step-scapular-pull-ups-negative-4-8-9f93cb86a6",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.25
          },
          {
            "name": "Scapular Pull-ups / Negative 4–8",
            "id": "step-scapular-pull-ups-negative-4-8-aae37fad91",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.25
          },
          {
            "name": "assistierte Pull-ups 4–8",
            "id": "step-assistierte-pull-ups-4-8-0f04d54425",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.55
          },
          {
            "name": "assistierte Pull-ups 4–8",
            "id": "step-assistierte-pull-ups-4-8-75a3804b03",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.55
          },
          {
            "name": "volle Pull-ups 4–8; bei 8 erschweren",
            "id": "step-volle-pull-ups-4-8-bei-8-ersch-13657948ce",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 1.0
          },
          {
            "name": "volle Pull-ups 4–8; bei 8 erschweren",
            "id": "step-volle-pull-ups-4-8-bei-8-ersch-a12929a96c",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 1.0
          }
        ],
        "id": "progression-pull-up-progression-e4ad50ac31",
        "key": "rowe"
      },
      "sp": {
        "name": "Side Plank · später",
        "steps": [
          {
            "name": "Knie 10–30 s",
            "id": "step-knie-10-30-s-a04fda4182",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 0.65
          },
          {
            "name": "Knie 10–30 s",
            "id": "step-knie-10-30-s-fa5c3f0156",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 0.65
          },
          {
            "name": "volle Side Plank 10–30 s",
            "id": "step-volle-side-plank-10-30-s-34820f11a3",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "volle Side Plank 10–30 s",
            "id": "step-volle-side-plank-10-30-s-be34794e30",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "Hebel erschweren",
            "id": "step-hebel-erschweren-e870313a11",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "Hebel erschweren",
            "id": "step-hebel-erschweren-4db785c23f",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "lateral chain ergänzen",
            "id": "step-lateral-chain-ergaenzen-d5bf33ed6e",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "lateral chain ergänzen",
            "id": "step-lateral-chain-ergaenzen-91ce5310d7",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          }
        ],
        "id": "progression-side-plank-spaeter-6dfa6a3b0d",
        "key": "sp"
      },
      "squat": {
        "name": "Squat-Progression",
        "steps": [
          {
            "name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
            "id": "step-deep-squat-hold-60-s-bw-30-s-g-5829d21464",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
            "id": "step-deep-squat-hold-60-s-bw-30-s-g-ccda7124ba",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
            "id": "step-1-2-saetze-jeden-2-tag-erst-ko-a42ec5fa5c",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
            "id": "step-1-2-saetze-jeden-2-tag-erst-ko-97729a1ee3",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "Negative / assistierte Squats 4–8",
            "id": "step-negative-assistierte-squats-4--599708fcee",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 0.75
          },
          {
            "name": "Negative / assistierte Squats 4–8",
            "id": "step-negative-assistierte-squats-4--2141de14f1",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 0.75
          },
          {
            "name": "volle Squats 4–8; bei 8 KB möglich",
            "id": "step-volle-squats-4-8-bei-8-kb-moeg-42273d4c69",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "volle Squats 4–8; bei 8 KB möglich",
            "id": "step-volle-squats-4-8-bei-8-kb-moeg-4bad8f3b1f",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          }
        ],
        "id": "progression-squat-progression-5cf9160e5b",
        "key": "squat"
      },
      "sup": {
        "name": "Prone Y-T-W",
        "steps": [
          {
            "name": "saubere Y-Position",
            "id": "step-saubere-y-position-529d1cd763",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere Y-Position",
            "id": "step-saubere-y-position-a9b851db2a",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere T-Position",
            "id": "step-saubere-t-position-83a7145889",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere T-Position",
            "id": "step-saubere-t-position-435f2fd83b",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere W-Position",
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  },
  "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": [
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        "badge": {
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          "text": ""
        },
        "focus": "Ganzkörper A · Push + Pull + Beine + Core",
        "num": 1,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
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                },
                "progression_id": "ls",
                "id": "exercise-item-e16264eee6",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d1-r0-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
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                },
                "progression_id": "rowe",
                "id": "exercise-1-e944165e56",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d1-r0-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-b91cc1e59f",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d1-r0-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-5ec1c8e378",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d1-r0-e3"
              }
            ],
            "label": "ARBEITSSATZ 1  —  4–8 Reps / Holds nach persönlicher Stufe",
            "id": "rotation-arbeitssatz-1-4-8-reps-holds-n-93a7b5d3a5"
          },
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-afde40398a",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d1-r1-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-9ec914e9e2",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d1-r1-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-1ae469095c",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d1-r1-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-750dd86258",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d1-r1-e3"
              }
            ],
            "label": "ARBEITSSATZ 2  —  gleiche persönliche Stufe",
            "id": "rotation-arbeitssatz-2-gleiche-persoenl-9ea5c29794"
          }
        ],
        "id": "day-ganzkoerper-a-push-pull-beine--425f3fef77"
      },
      {
        "badge": {
          "color": "#6B6256",
          "text": ""
        },
        "focus": "Regeneration · optional Schulter Conditioning",
        "num": 2,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "Playlist 5 exakt videogegeführt; bei Trainingsstart bis zu 3×/Woche, Volumen leicht halten",
                "key": "name:bulletproof-shoulders",
                "name": "Bulletproof Shoulders",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:bulletproof-shoulders",
                "id": "exercise-item-9805179e68",
                "exercise_id": "movement-bulletproof-shoulders-c0a078d108",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e0"
              },
              {
                "cue": "Nur kontrolliert und schmerzfrei; kein Schwung, Nacken lang",
                "key": "name:prone-y-t-w-technik",
                "name": "Prone Y-T-W Technik",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:prone-y-t-w-technik",
                "id": "exercise-1-941443ade3",
                "exercise_id": "movement-prone-y-t-w-technik-80560abe41",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e1"
              },
              {
                "cue": "20–40 Min optional; Gesprächs-Tempo, kein Intervalltraining",
                "key": "name:lockerer-spaziergang",
                "name": "Lockerer Spaziergang",
                "result_schema": {
                  "mode": "minutes",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:lockerer-spaziergang",
                "id": "exercise-2-1156e4d54e",
                "exercise_id": "movement-lockerer-spaziergang-cd93978ea1",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e2"
              },
              {
                "cue": "Schlaf, Muskelkater, Handgelenke, Ellbogen und Schultern beurteilen",
                "key": "name:regeneration-pruefen",
                "name": "Regeneration prüfen",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:regeneration-pruefen",
                "id": "exercise-3-730e1ffe5e",
                "exercise_id": "movement-regeneration-pruefen-3d83efff8f",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r0-e3"
              }
            ],
            "label": "KEIN KRAFTTRAINING  —  OPTIONAL",
            "id": "rotation-kein-krafttraining-optional-81a22c40d8"
          },
          {
            "exercises": [
              {
                "cue": "Playlist 4: vier Warm-up-Drills; Finger Plank ergänzen",
                "key": "name:wrist-conditioning",
                "name": "Wrist Conditioning",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:wrist-conditioning",
                "id": "exercise-item-434ab0d6cd",
                "exercise_id": "movement-wrist-conditioning-ee8f71f37e",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r1-e0"
              },
              {
                "cue": "10–30 s in passender Variante; <10 s leichter, bei 30 s schwerer",
                "key": "name:finger-plank",
                "name": "Finger Plank",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:finger-plank",
                "id": "exercise-1-2fe41cea5a",
                "exercise_id": "movement-finger-plank-456618869c",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d2-r1-e1"
              },
              {
                "cue": "Playlist 8 optional; separat und ruhig, nicht als Kraftzirkel",
                "key": "name:full-body-mobility",
                "name": "Full Body Mobility",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:full-body-mobility",
                "id": "exercise-2-9ecfe09b02",
                "exercise_id": "movement-full-body-mobility-f4ab17f25a",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r1-e2"
              },
              {
                "cue": "Keine Zusatz-Sätze für Push, Pull, Beine oder Core",
                "key": "name:sonst-vollstaendig-pausieren",
                "name": "Sonst vollständig pausieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:sonst-vollstaendig-pausieren",
                "id": "exercise-3-aa830acb25",
                "exercise_id": "movement-sonst-vollstaendig-pausieren-b291d0cf69",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d2-r1-e3"
              }
            ],
            "label": "OPTIONALE PFLEGE  —  NICHT BIS ZUR ERMÜDUNG",
            "id": "rotation-optionale-pflege-nicht-bis-zur-5f931f935f"
          }
        ],
        "id": "day-regeneration-optional-schulter-8a933efccd"
      },
      {
        "badge": {
          "color": "#0F766E",
          "text": ""
        },
        "focus": "Ganzkörper B · bessere Ausführung",
        "num": 3,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-ef06de6209",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d3-r0-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-e91b0eb7ea",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d3-r0-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-b83bb1b189",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d3-r0-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-3ef2e70f5f",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d3-r0-e3"
              }
            ],
            "label": "ARBEITSSATZ 1  —  4–8 Reps / Holds nach persönlicher Stufe",
            "id": "rotation-arbeitssatz-1-4-8-reps-holds-n-31d3e1cf81"
          },
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-7e9d3b8778",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d3-r1-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-0576793b2d",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d3-r1-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-2cc9126f3c",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d3-r1-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-442575f355",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d3-r1-e3"
              }
            ],
            "label": "ARBEITSSATZ 2  —  gleiche persönliche Stufe",
            "id": "rotation-arbeitssatz-2-gleiche-persoenl-3cf874b60c"
          }
        ],
        "id": "day-ganzkoerper-b-bessere-ausfuehr-cbccb5a18c"
      },
      {
        "badge": {
          "color": "#6B6256",
          "text": ""
        },
        "focus": "Regeneration · optional Mobility",
        "num": 4,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "Videoroutine der Playlist 8; ruhig, kontrolliert, ohne Kraftziel",
                "key": "name:full-body-mobility",
                "name": "Full Body Mobility",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:full-body-mobility",
                "id": "exercise-item-61699773e3",
                "exercise_id": "movement-full-body-mobility-f4ab17f25a",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e0"
              },
              {
                "cue": "Nur schmerzfreier ROM; unterstützt eine saubere Kniebeuge",
                "key": "name:sprunggelenk-mobilitaet",
                "name": "Sprunggelenk-Mobilität",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:sprunggelenk-mobilitaet",
                "id": "exercise-1-9a77e1bd9b",
                "exercise_id": "movement-sprunggelenk-mobilitaet-ef05527f38",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e1"
              },
              {
                "cue": "Kontrollierte Bewegungen, kein aggressives Dehnen",
                "key": "name:hueft-mobilitaet",
                "name": "Hüft-Mobilität",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:hueft-mobilitaet",
                "id": "exercise-2-e78ed44a90",
                "exercise_id": "movement-hueft-mobilitaet-7836e93f5c",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e2"
              },
              {
                "cue": "Sanft bewegen; keine Zusatzermüdung für die nächste Einheit",
                "key": "name:brustwirbelsaeule-schultern",
                "name": "Brustwirbelsäule / Schultern",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:brustwirbelsaeule-schultern",
                "id": "exercise-3-e8e41d6352",
                "exercise_id": "movement-brustwirbelsaeule-schultern-02622f8d13",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r0-e3"
              }
            ],
            "label": "OPTIONAL: PLAYLIST 8  —  MOBILITY",
            "id": "rotation-optional-playlist-8-mobility-5e1ae6ee55"
          },
          {
            "exercises": [
              {
                "cue": "Optional locker bewegen",
                "key": "name:spaziergang",
                "name": "Spaziergang",
                "result_schema": {
                  "mode": "minutes",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:spaziergang",
                "id": "exercise-item-67777b2931",
                "exercise_id": "movement-spaziergang-feb087e265",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e0"
              },
              {
                "cue": "Regeneration ist Teil der Progression",
                "key": "name:schlaf-priorisieren",
                "name": "Schlaf priorisieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:schlaf-priorisieren",
                "id": "exercise-1-72400ba5c9",
                "exercise_id": "movement-schlaf-priorisieren-b6845205e5",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e1"
              },
              {
                "cue": "War die letzte Einheit näher am Versagen, nächste Einheit leichter wählen",
                "key": "name:1-2-reps-reserve-pruefen",
                "name": "1–2 Reps Reserve prüfen",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:1-2-reps-reserve-pruefen",
                "id": "exercise-2-db67a28ad8",
                "exercise_id": "movement-1-2-reps-reserve-pruefen-85e3b5af37",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e2"
              },
              {
                "cue": "Stechender oder zunehmender Gelenkschmerz: Übung anpassen oder pausieren",
                "key": "name:schmerzcheck",
                "name": "Schmerzcheck",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:schmerzcheck",
                "id": "exercise-3-b06e0c5872",
                "exercise_id": "movement-schmerzcheck-f658f713e7",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d4-r1-e3"
              }
            ],
            "label": "REGENERATION  —  MINIMAL HALTEN",
            "id": "rotation-regeneration-minimal-halten-c450e97a0b"
          }
        ],
        "id": "day-regeneration-optional-mobility-0f3d34036d"
      },
      {
        "badge": {
          "color": "#0F766E",
          "text": ""
        },
        "focus": "Ganzkörper C · Wochenabschluss",
        "light": false,
        "num": 5,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-cbbb28ae57",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d5-r0-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-b5cdc5acfc",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d5-r0-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-c8c3bf00a5",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d5-r0-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-72a4e18f04",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d5-r0-e3"
              }
            ],
            "label": "ARBEITSSATZ 1  —  4–8 Reps / Holds nach persönlicher Stufe",
            "id": "rotation-arbeitssatz-1-4-8-reps-holds-n-a937682d98"
          },
          {
            "exercises": [
              {
                "cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
                "key": "ls",
                "name": "Push-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "ls",
                "id": "exercise-item-3f953adfdb",
                "exercise_id": "movement-push-up-progression-118a55be62",
                "movement_cluster": "horizontal_push",
                "movement_label": "Push-up",
                "legacy_id": "d5-r1-e0"
              },
              {
                "cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
                "key": "rowe",
                "name": "Pull-up-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "rowe",
                "id": "exercise-1-5fda83a424",
                "exercise_id": "movement-pull-up-progression-68d78ccd63",
                "movement_cluster": "vertical_pull",
                "movement_label": "Pull-up / Hang",
                "legacy_id": "d5-r1-e1"
              },
              {
                "cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
                "key": "squat",
                "name": "Squat-Progression",
                "result_schema": {
                  "mode": "auto",
                  "weight_mode": "optional",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "squat",
                "id": "exercise-2-b40c4b6a58",
                "exercise_id": "movement-squat-progression-b93d6a593b",
                "movement_cluster": "knee_dominant",
                "movement_label": "Kniebeuge / Ausfallschritt",
                "legacy_id": "d5-r1-e2"
              },
              {
                "cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
                "key": "plank",
                "name": "Plank-Progression",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "plank",
                "id": "exercise-3-ce921d5b08",
                "exercise_id": "movement-plank-progression-31156b972b",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d5-r1-e3"
              }
            ],
            "label": "ARBEITSSATZ 2  —  gleiche persönliche Stufe",
            "id": "rotation-arbeitssatz-2-gleiche-persoenl-c713162cb9"
          }
        ],
        "id": "day-ganzkoerper-c-wochenabschluss-f1d536f095"
      },
      {
        "badge": {
          "color": "#6B6256",
          "text": ""
        },
        "color": "#6B6256",
        "focus": "Vollständige Erholung · Wochencheck",
        "note": "<b>Kein Krafttraining.</b> Notiere pro Hauptübung die persönliche Stufe, Reps/Haltezeit, Unterstützung und eine technische Verbesserung. Sonntag bleibt ebenfalls frei bzw. sehr locker.",
        "note_bg": "#F4F1EC",
        "num": 6,
        "rotations": [
          {
            "exercises": [
              {
                "cue": "Stufe, 2 Sätze, Reps/Haltezeit und Techniknotiz",
                "key": "name:push-protokollieren",
                "name": "Push protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:push-protokollieren",
                "id": "exercise-item-5e98211225",
                "exercise_id": "movement-push-protokollieren-e0770774a1",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r0-e0"
              },
              {
                "cue": "Stufe, Unterstützung/Band/Fußhilfe und Techniknotiz",
                "key": "name:pull-protokollieren",
                "name": "Pull protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:pull-protokollieren",
                "id": "exercise-1-4ffe56788d",
                "exercise_id": "movement-pull-protokollieren-71a9be182e",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r0-e1"
              },
              {
                "cue": "Stufe, Tiefe, Unterstützung bzw. Kettlebell-Gewicht",
                "key": "name:beine-protokollieren",
                "name": "Beine protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:beine-protokollieren",
                "id": "exercise-2-d163fb171a",
                "exercise_id": "movement-beine-protokollieren-712a79f464",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r0-e2"
              },
              {
                "cue": "Plank-Variante und saubere Haltezeit",
                "key": "name:core-protokollieren",
                "name": "Core protokollieren",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:core-protokollieren",
                "id": "exercise-3-a6dff34f5c",
                "exercise_id": "movement-core-protokollieren-279940b6d0",
                "movement_cluster": "core",
                "movement_label": "Core",
                "legacy_id": "d6-r0-e3"
              }
            ],
            "label": "WOCHENCHECK  —  NUR DOKUMENTIEREN",
            "id": "rotation-wochencheck-nur-dokumentieren-46027202a0"
          },
          {
            "exercises": [
              {
                "cue": "Mindestens 10 s; bis 30 s halten, sonst Schwierigkeit senken",
                "key": "name:startposition-pruefen",
                "name": "Startposition prüfen",
                "result_schema": {
                  "mode": "seconds",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:startposition-pruefen",
                "id": "exercise-item-faff57b16d",
                "exercise_id": "movement-startposition-pruefen-0676749716",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e0"
              },
              {
                "cue": "Bis 8 saubere Wiederholungen; vorher nicht überspringen",
                "key": "name:negative-pruefen",
                "name": "Negative prüfen",
                "result_schema": {
                  "mode": "reps",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:negative-pruefen",
                "id": "exercise-1-2c33847f25",
                "exercise_id": "movement-negative-pruefen-363284950d",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e1"
              },
              {
                "cue": "Unter 4: assistiert bevorzugen; ab 4 volle Reps trainieren",
                "key": "name:volle-reps-pruefen",
                "name": "Volle Reps prüfen",
                "result_schema": {
                  "mode": "reps",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:volle-reps-pruefen",
                "id": "exercise-2-f432054dde",
                "exercise_id": "movement-volle-reps-pruefen-4955104cc2",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e2"
              },
              {
                "cue": "Erst nach 8 sauberen vollen Reps; dann Zyklus neu starten",
                "key": "name:schwierigkeit-erhoehen",
                "name": "Schwierigkeit erhöhen",
                "result_schema": {
                  "mode": "none",
                  "weight_mode": "none",
                  "laterality": "bilateral",
                  "sides_mode": "same"
                },
                "progression_id": "name:schwierigkeit-erhoehen",
                "id": "exercise-3-00836121d2",
                "exercise_id": "movement-schwierigkeit-erhoehen-2b4e278d42",
                "movement_cluster": "general",
                "movement_label": "Allgemein",
                "legacy_id": "d6-r1-e3"
              }
            ],
            "label": "ENTSCHEIDUNG FÜR NÄCHSTE WOCHE",
            "id": "rotation-entscheidung-fuer-naechste-woc-51b5dca3e8"
          }
        ],
        "id": "day-vollstaendige-erholung-wochenc-b3998121a6"
      }
    ],
    "front": {
      "baseline_head": "Standortbestimmung &amp; Tracking",
      "baseline_intro": "Ermittle <b>vor Einheit 1</b> für jede Kategorie die erste nicht bestandene Stufe des Flowcharts. In <b>Woche 8</b> unter identischen Bedingungen wiederholen.",
      "baseline_rows": [
        [
          "Test",
          "Tag 0",
          "Woche 8"
        ],
        [
          "Push: aktuelle Stufe + saubere Reps/Haltezeit",
          "",
          ""
        ],
        [
          "High Plank (saubere Sekunden, max. 30 notieren)",
          "",
          ""
        ],
        [
          "Pull: aktuelle Stufe + Unterstützung",
          "",
          ""
        ],
        [
          "Active Hang (saubere Sekunden, max. 30 notieren)",
          "",
          ""
        ],
        [
          "Beine: aktuelle Stufe + saubere Reps/Haltezeit",
          "",
          ""
        ],
        [
          "Plank: Variante + saubere Sekunden",
          "",
          ""
        ],
        [
          "Absolvierte Kraftsessions (von 24)",
          "0",
          ""
        ],
        [
          "Körpergewicht (kg)",
          "95",
          ""
        ]
      ],
      "flow_rows": [
        [
          "Teil",
          "Inhalt",
          "Zeit"
        ],
        [
          "Warm-up",
          "Ganzkörper + Wrists + Scapula, nicht ermüdend",
          "5–10 Min"
        ],
        [
          "Arbeitssatz 1",
          "Push · Pull · Beine · Core",
          "individuell"
        ],
        [
          "Arbeitssatz 2",
          "gleiche Stufen; volle Erholung zulassen",
          "individuell"
        ],
        [
          "Optional",
          "Playlist 5 Shoulders / Playlist 8 Mobility separat",
          "nach Bedarf"
        ],
        [
          "",
          "Gesamt Krafttraining",
          "~25–40 Min"
        ]
      ],
      "goals_box": "Nach 8 Wochen zählt kein künstliches Wiederholungsziel, sondern die <b>Newbie-Kriterien</b>:<br/>•  <b>3 Ganzkörpereinheiten pro Woche</b> sind zur stabilen Gewohnheit geworden.<br/>•  Du beherrschst je <b>eine saubere, wiederholbare</b> Push-, Pull-, Bein- und Core-Variante.<br/>•  Du kennst bei jeder Bewegung deine aktuelle Stufe und kannst sie über Technik, Reps, Haltezeit, ROM oder weniger Unterstützung steigern.<br/>•  Ein Wechsel zur Beginner Stage erfolgt nur, wenn die Grundbewegungen nicht mehr unbeholfen wirken und die Regeneration stabil bleibt.",
      "goals_head": "Ziel der 8 Wochen: Newbie Stage sauber abschließen",
      "goals_note": "<b>Flowchart-Regel für jede Übung separat:</b> Startposition mindestens 10 s, bis 30 s ausbauen. <b>Ausnahme Beine:</b> Deep Squat Hold jeden 2. Tag, 1–2×60 s ungewichtet oder 1–2×30 s gewichtet; erst in der tiefen Position sicher und komfortabel werden. Dann bis 8 saubere Negative. Danach volle Reps testen: unter 4 volle Reps <b>assistiert bevorzugen</b>, Teil-Reps nur alternativ; ab 4 volle Reps trainieren, bis 8 erreicht sind. Erst dann Schwierigkeit erhöhen und den Zyklus neu starten. <b>Die Kalenderwoche erzwingt keinen Aufstieg.</b>",
      "kb_box": "Die Kettlebell bleibt in dieser Newbie Stage ein <b>Progressionswerkzeug</b>, kein zweites Programm:<br/>•  Hauptübung Beine bleibt die persönliche Squat-Stufe.<br/>•  Sobald 8 saubere Bodyweight Squats kontrolliert möglich sind, kann ein leichter <b>Goblet Squat</b> die Schwierigkeit erhöhen.<br/>•  Keine zusätzlichen Swings, Presses, Rows oder Kettlebell-Zirkel in diesem Block. So bleiben Umfang und Übungsauswahl beim CaliHoss-Newbie-Schema.",
      "kb_head": "Rolle der Kettlebell",
      "lib_head": "CaliHoss-Playlists &amp; Übungsbibliothek",
      "lib_intro": "Die Links führen direkt zur Kursseite bzw. zum passenden Playlist-Abschnitt. Die Videos enthalten die eigentliche Technikschulung; dieses Dokument strukturiert die Anwendung.",
      "reminder_head": "Unveränderliche Regeln",
      "reminders": [
        "<b>3× pro Woche Ganzkörper.</b> Je Einheit genau eine Hauptübung aus Push, Pull, Beine und Core.",
        "<b>2 Arbeitssätze.</b> Dynamisch 4–8 Reps; isometrisch normalerweise 10–30 s; Deep Squat Hold als Sonderregel 1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag. Etwa 1–2 saubere Reps vor dem Versagen stoppen.",
        "<b>Technik vor Zahlen.</b> Pro Einheit mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder Unterstützung.",
        "<b>Kein Kalenderaufstieg.</b> Jede Kategorie folgt unabhängig dem Flowchart und bleibt auf der ersten nicht bestandenen Stufe.",
        "<b>Nach 2 stagnierenden Sessions prüfen:</b> Erholung, Ermüdung, Übungsstufe und Unterstützung anpassen."
      ],
      "session_how_body": "<b>Kein Tabata.</b> Nach dem 5–10-minütigen Ganzkörper-Warm-up absolvierst du Arbeitssatz 1 für Push, Pull, Beine und Core mit ausreichenden Pausen. Danach folgt Arbeitssatz 2 derselben vier persönlichen Stufen. Dynamische Übungen: <b>4–8 saubere Reps</b>; Holds normalerweise <b>10–30 s</b>; Deep Squat Hold: <b>1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag</b>. Intensität: <b>80–90 % bzw. 1–2 Reps Reserve</b>. Pausiere so lange, bis die nächste Ausführung sauber ist.",
      "session_how_head": "So funktioniert eine Ganzkörpereinheit",
      "sheets_note": "Wochenrhythmus: <b>Tag 1, 3 und 5 Krafttraining</b>; dazwischen Regeneration. Tag 2/4 enthalten nur optionale Conditioning-/Mobility-Hinweise, Tag 6 ist vollständig frei. Alle Hauptübungen folgen dem persönlichen Progressions-Flowchart.",
      "timer_note": "<b>Timer:</b> normale Stoppuhr für Holds und Pausen; kein 20/10-Intervalltimer."
    },
    "library": [
      {
        "color": "ACC2",
        "group": "KURS &amp; PROGRAMM",
        "items": [
          {
            "desc": "Programmstufen, Grundübungen, Begriffe und 5–10-minütiges bewegungsspezifisches Warm-up.",
            "name": "Playlist 1: Foundation",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-1-foundation"
          },
          {
            "desc": "Technik, Bewegungsentwicklung, Volumen, Mikroprogression und das Progression Decision Flowchart.",
            "name": "Playlist 2: Progression",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-2-progression"
          },
          {
            "desc": "3× Ganzkörper pro Woche; je eine Übung aus Push, Pull, Beine und Core; 2×4–8 bei 80–90 % Intensität.",
            "name": "Newbie Stage",
            "url": "https://calihoss.me/learn/calisthenics/#newbie-stage"
          },
          {
            "desc": "Klimmzugstangen, Unterstützungsmöglichkeiten und niedrige Stangen/Parallettes.",
            "name": "Playlist 3: Equipment",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-3-equipment"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "WARM-UP · WRISTS · SHOULDERS · SCAPULA",
        "items": [
          {
            "desc": "Vier Wrist-Warm-up-Übungen in jeder Einheit; Finger Planks ausdrücklich ergänzen.",
            "name": "Playlist 4: Wrists and Forearms",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-4-wrists-and-forearms"
          },
          {
            "desc": "Passende Variante 10–30 s. Erst nach 30 s pro Position zu schwereren Varianten oder Combos wechseln.",
            "name": "Finger Plank",
            "url": "https://calihoss.me/learn/calisthenics/#wrist-warm-up-routine"
          },
          {
            "desc": "Bulletproof Shoulders, Prone Y-T-W und Serratus-/Scapula-Kontrolle; bei Trainingsstart bis zu 3×/Woche.",
            "name": "Playlist 5: Shoulders",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-5-shoulders"
          },
          {
            "desc": "Push-up: Protraktion. Row: Retraction. Dip: Depression. Pike/Handstand: Elevation.",
            "name": "Scapula-Grundrichtungen",
            "url": "https://calihoss.me/learn/calisthenics/#the-scapula"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "PUSH · PUSH-UP-PROGRESSION",
        "items": [
          {
            "desc": "Auswahl, erste Push-up-Progressionen, Knee Push-up, Form, Handposition und Tempo.",
            "name": "Playlist 15: Push-ups",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-15-push-ups"
          },
          {
            "desc": "10 s beherrschen, dann bis 30 s ausbauen. Bei <10 s Hände erhöhen oder Knie verwenden.",
            "name": "Startposition: High Plank",
            "url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
          },
          {
            "desc": "Langsam durch den kontrollierbaren vollen ROM absenken; Ziel 4–8, Übergang nach 8 sauberen Negativen.",
            "name": "Negative Push-ups",
            "url": "https://calihoss.me/learn/calisthenics/#beginner-push-up-workout"
          },
          {
            "desc": "Unter 4 volle Reps: Knie-/erhöhte Push-ups bevorzugen. Ab 4 volle Reps trainieren; bei 8 erschweren.",
            "name": "Assistiert → volle Push-ups",
            "url": "https://calihoss.me/learn/calisthenics/#first-push-up-progressions"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "PULL · PULL-UP-PROGRESSION",
        "items": [
          {
            "desc": "Erster Pull-up, Scapular Pull-ups, Hangs und Unterstützung. Für Full Body werden assistierte Pull-ups empfohlen.",
            "name": "Playlist 14: Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-14-pull-ups"
          },
          {
            "desc": "Lats durch Außenrotation aktivieren; leichte Scapula-Depression, nicht maximal nach unten ziehen.",
            "name": "Startposition: Active Hang",
            "url": "https://calihoss.me/learn/calisthenics/#hangs-technique"
          },
          {
            "desc": "Erste Pull-up-Progression: Ellbogen gestreckt, Schulterblätter kontrolliert depressieren, Lats aktivieren.",
            "name": "Scapular Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#scapular-pull-ups-technique"
          },
          {
            "desc": "Obere Position per Hocker erreichen, langsam absenken; 4–8 saubere Wiederholungen.",
            "name": "Negative Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
          },
          {
            "desc": "Fuß- oder Bandhilfe so wählen, dass 4–8 volle kontrollierte Reps mit 1–2 Reps Reserve möglich sind.",
            "name": "Assistierte Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
          },
          {
            "desc": "Ab 4 sauberen vollen Reps diese trainieren; bei 8 Schwierigkeit erhöhen und Flowchart neu beginnen.",
            "name": "Volle Pull-ups",
            "url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
          },
          {
            "desc": "Nur als Alternative, falls keine Pull-up-Möglichkeit vorhanden ist; Newbies dürfen zunächst eine Pull-Bewegung wählen.",
            "name": "Playlist 13: Inverted Rows",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-13-inverted-rows"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "BEINE · CORE",
        "items": [
          {
            "desc": "Beintraining als Fundament; im Full-Body-Plan mindestens Squat oder Hinge abdecken.",
            "name": "Playlist 10: Legs",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-10-legs"
          },
          {
            "desc": "Zuerst Deep Squat Hold jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Erst komfortabel, dann Negative, assistierte und volle Squats 4–8.",
            "name": "Squat-Progression",
            "url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
          },
          {
            "desc": "Erst nach 8 sauberen Bodyweight Squats als Schwierigkeitserhöhung; leichte Glocke und voller kontrollierter ROM.",
            "name": "Goblet Squat mit Kettlebell",
            "url": "https://calihoss.me/learn/calisthenics/#develop-the-movement"
          },
          {
            "desc": "Core als Stabilisation und Anti-Bewegung; für Full Body kann eine Core-Übung je Einheit ergänzt werden.",
            "name": "Playlist 9: Core",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-9-core"
          },
          {
            "desc": "Plank als fundamentale Core-Übung; 10–30 s, danach Schwierigkeit oder Widerstand erhöhen.",
            "name": "Playlist 12: Planks",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-12-planks"
          }
        ]
      },
      {
        "color": "ACC2",
        "group": "OPTIONAL · SPÄTER",
        "items": [
          {
            "desc": "Separate Full-Body-Mobility-Routine 2–4×/Woche möglich; nicht als zusätzliche Kraftsession behandeln.",
            "name": "Playlist 8: Mobility",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-8-mobility"
          },
          {
            "desc": "Noch nicht Hauptübung dieses Blocks. Später: Dip Support Hold → Scapular Dips → Negative → assistierte → volle Dips.",
            "name": "Playlist 16: Dips",
            "url": "https://calihoss.me/learn/calisthenics/#playlist-16-dips"
          }
        ]
      }
    ],
    "meta": {
      "days": 6,
      "doc_title": "CaliHoss Newbie Stage · 8-Wochen-Plan",
      "footer_left": "CaliHoss Newbie Stage · 3× Ganzkörper · Progression per Flowchart",
      "output_name": "CaliHoss-Newbie-8-Wochen.pdf",
      "subtitle": "Blutiger Anfänger · 3× Ganzkörper/Woche · 2×4–8 Reps · Holds meist 10–30 s · Deep Squat 60/30 s · Kettlebell nur als Progression",
      "title": "CaliHoss Newbie Stage – 8 Wochen",
      "weeks": 8
    },
    "phases": {
      "items": [
        {
          "name": "Phase 1 · Level finden &amp; Technik",
          "params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
          "weeks": 1,
          "id": "phase-phase-1-level-finden-amp-techn-ae1454813c"
        },
        {
          "name": "Phase 2 · Level finden &amp; Technik",
          "params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
          "weeks": 1,
          "id": "phase-phase-2-level-finden-amp-techn-bc8640a305"
        },
        {
          "name": "Phase 3 · Stabilisieren &amp; mikroprogressieren",
          "params": "Persönliche Stufen beibehalten und pro Session mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder weniger Hilfe.",
          "weeks": 1,
          "id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec"
        },
        {
          "name": "Phase 4 · Stabilisieren &amp; mikroprogressieren",
          "params": "Persönliche Stufen beibehalten und pro Session mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder weniger Hilfe.",
          "weeks": 1,
          "id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9"
        },
        {
          "name": "Phase 5 · Kriterienbasiert aufsteigen",
          "params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
          "weeks": 1,
          "id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734"
        },
        {
          "name": "Phase 6 · Kriterienbasiert aufsteigen",
          "params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
          "weeks": 1,
          "id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8"
        },
        {
          "name": "Phase 7 · Festigen &amp; neu testen",
          "params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
          "weeks": 1,
          "id": "phase-phase-7-festigen-amp-neu-teste-65823eedde"
        },
        {
          "name": "Phase 8 · Festigen &amp; neu testen",
          "params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
          "weeks": 1,
          "id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3"
        }
      ],
      "param_light": "Regenerationstag: kein Krafttraining; optional leichte Mobility oder Conditioning ohne Ermüdungsziel."
    },
    "prepost": {
      "1": {
        "cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
        "stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
        "warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
      },
      "2": {
        "cooldown": "Regeneration · optional lockerer Spaziergang",
        "stretch": "Kein zweiter Schulterdurchgang im Cool-down: Bulletproof Shoulders nur einmal als separater Conditioning-Block oben; Wrist Conditioning bei Bedarf leicht.",
        "warmup": "Kein Warm-up nötig · kein Krafttraining"
      },
      "3": {
        "cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
        "stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
        "warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
      },
      "4": {
        "cooldown": "Ruhig ausklingen, keine Zusatzbelastung",
        "stretch": "Optional: Playlist 8 Full Body Mobility, kontrolliert und schmerzfrei",
        "warmup": "Kein Warm-up nötig · Mobility bei Bedarf kurz vorbereiten"
      },
      "5": {
        "cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
        "stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
        "warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
      },
      "6": {
        "cooldown": "Vollständige Erholung",
        "stretch": "Nur Wochenprotokoll und Flowchart-Entscheidung für die nächste Woche",
        "warmup": "Kein Training"
      }
    },
    "stages": {
      "atw": {
        "name": "Progressionsregel",
        "steps": [
          {
            "name": "Startposition meist 10–30 s; Deep Squat siehe Sonderregel",
            "id": "step-startposition-meist-10-30-s-de-cf24fe6b0a",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Startposition meist 10–30 s; Deep Squat siehe Sonderregel",
            "id": "step-startposition-meist-10-30-s-de-7f8eec1c9e",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Negative bis 8 sauber",
            "id": "step-negative-bis-8-sauber-2ee7d2ec3a",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Negative bis 8 sauber",
            "id": "step-negative-bis-8-sauber-5aa0d823f3",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "assistiert bevorzugt / Teil-Reps alternativ",
            "id": "step-assistiert-bevorzugt-teil-reps-3cfdfbf0c9",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "assistiert bevorzugt / Teil-Reps alternativ",
            "id": "step-assistiert-bevorzugt-teil-reps-7086055dcf",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "volle Reps 4–8, dann erschweren",
            "id": "step-volle-reps-4-8-dann-erschweren-29ef936c03",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "volle Reps 4–8, dann erschweren",
            "id": "step-volle-reps-4-8-dann-erschweren-1d2e3ec8a8",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-progressionsregel-2fbf7c1952",
        "key": "atw"
      },
      "bic": {
        "name": "Technik-Fokus",
        "steps": [
          {
            "name": "Position &amp; Alignment",
            "id": "step-position-amp-alignment-ccfec71b67",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Position &amp; Alignment",
            "id": "step-position-amp-alignment-a0240a6a9f",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "ROM &amp; Bewegungspfad",
            "id": "step-rom-amp-bewegungspfad-113bd351b3",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "ROM &amp; Bewegungspfad",
            "id": "step-rom-amp-bewegungspfad-9739ca3bcd",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Tempo &amp; Spannung",
            "id": "step-tempo-amp-spannung-788af93895",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Tempo &amp; Spannung",
            "id": "step-tempo-amp-spannung-66e06e922b",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Bracing, Atmung &amp; Fokus",
            "id": "step-bracing-atmung-amp-fokus-fcc6cb89d5",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Bracing, Atmung &amp; Fokus",
            "id": "step-bracing-atmung-amp-fokus-76bffcdf46",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-technik-fokus-e875e1dfde",
        "key": "bic"
      },
      "bridge": {
        "name": "Mikroprogression",
        "steps": [
          {
            "name": "Technik verbessern",
            "id": "step-technik-verbessern-18e45c232f",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Technik verbessern",
            "id": "step-technik-verbessern-af64a8d335",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "+1 saubere Rep / +Sekunden",
            "id": "step-1-saubere-rep-sekunden-bea0a6f0f2",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "+1 saubere Rep / +Sekunden",
            "id": "step-1-saubere-rep-sekunden-9df740632e",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "etwas weniger Unterstützung",
            "id": "step-etwas-weniger-unterstuetzung-18e44cfff5",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "etwas weniger Unterstützung",
            "id": "step-etwas-weniger-unterstuetzung-a927afae34",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "schwierigere Variante",
            "id": "step-schwierigere-variante-75dc6896d9",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "schwierigere Variante",
            "id": "step-schwierigere-variante-7856fc9277",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-mikroprogression-b0dc3add0c",
        "key": "bridge"
      },
      "calf": {
        "name": "Stagnationscheck",
        "steps": [
          {
            "name": "Schlaf &amp; Erholung prüfen",
            "id": "step-schlaf-amp-erholung-pruefen-84e12e7461",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
            "factor": 1.0
          },
          {
            "name": "Schlaf &amp; Erholung prüfen",
            "id": "step-schlaf-amp-erholung-pruefen-06ccaffb49",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
            "factor": 1.0
          },
          {
            "name": "Fatigue / Zusatztraining prüfen",
            "id": "step-fatigue-zusatztraining-pruefen-6a01f09acf",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
            "factor": 1.0
          },
          {
            "name": "Fatigue / Zusatztraining prüfen",
            "id": "step-fatigue-zusatztraining-pruefen-cc528ace63",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
            "factor": 1.0
          },
          {
            "name": "leichtere Stufe oder mehr Hilfe",
            "id": "step-leichtere-stufe-oder-mehr-hilf-ea4b6f2f82",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
            "factor": 1.0
          },
          {
            "name": "leichtere Stufe oder mehr Hilfe",
            "id": "step-leichtere-stufe-oder-mehr-hilf-53b23ce8bd",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
            "factor": 1.0
          },
          {
            "name": "bei 2 Sessions ohne Fortschritt anpassen",
            "id": "step-bei-2-sessions-ohne-fortschrit-551809a978",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
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          },
          {
            "name": "bei 2 Sessions ohne Fortschritt anpassen",
            "id": "step-bei-2-sessions-ohne-fortschrit-609e7a3a40",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
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              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "calf",
            "factor": 1.0
          }
        ],
        "id": "progression-stagnationscheck-5158f16cab",
        "key": "calf"
      },
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        "name": "Finger Plank",
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          {
            "name": "Wand/Tisch 10–30 s",
            "id": "step-wand-tisch-10-30-s-4193ed5643",
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            },
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          },
          {
            "name": "Wand/Tisch 10–30 s",
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            },
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          },
          {
            "name": "Knievariante 10–30 s",
            "id": "step-knievariante-10-30-s-1110175d1e",
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              "weight_mode": "none",
              "laterality": "bilateral",
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            },
            "movement_cluster": "core",
            "factor": 0.65
          },
          {
            "name": "Knievariante 10–30 s",
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            },
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          },
          {
            "name": "Boden 10–30 s",
            "id": "step-boden-10-30-s-14d5aa23b6",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
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          },
          {
            "name": "Boden 10–30 s",
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              "laterality": "bilateral",
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            },
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          },
          {
            "name": "Combos erst nach 30 s je Position",
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            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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            },
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          },
          {
            "name": "Combos erst nach 30 s je Position",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          }
        ],
        "id": "progression-finger-plank-f9d5a3010c",
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      },
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          {
            "name": "4 Warm-up-Drills",
            "id": "step-4-warm-up-drills-80a8839e87",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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            },
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          },
          {
            "name": "4 Warm-up-Drills",
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            },
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          },
          {
            "name": "+ Finger Plank",
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            },
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          },
          {
            "name": "+ Finger Plank",
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            },
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          },
          {
            "name": "ruhig, nicht ermüdend",
            "id": "step-ruhig-nicht-ermuedend-a03b9ca9ea",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
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            },
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          },
          {
            "name": "ruhig, nicht ermüdend",
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            "result_schema": {
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              "sides_mode": "same"
            },
            "movement_cluster": "general",
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          },
          {
            "name": "bei Schmerz Variante anpassen",
            "id": "step-bei-schmerz-variante-anpassen-96b23d3c5d",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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            },
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          },
          {
            "name": "bei Schmerz Variante anpassen",
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
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          }
        ],
        "id": "progression-wrist-conditioning-67c4bfa8a0",
        "key": "db"
      },
      "dips": {
        "name": "Dip-Progression · später",
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          {
            "name": "Dip Support Hold 10–30 s",
            "id": "step-dip-support-hold-10-30-s-7db82c14d2",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 0.3
          },
          {
            "name": "Dip Support Hold 10–30 s",
            "id": "step-dip-support-hold-10-30-s-38a65bd556",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "Scapular Dips 4–8",
            "id": "step-scapular-dips-4-8-54e50e0deb",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "Scapular Dips 4–8",
            "id": "step-scapular-dips-4-8-9861d79df3",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
            "factor": 1.0
          },
          {
            "name": "Negative / assistierte Dips 4–8",
            "id": "step-negative-assistierte-dips-4-8-51cef25e2f",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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              "laterality": "bilateral",
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            },
            "movement_cluster": "vertical_push",
            "factor": 0.6
          },
          {
            "name": "Negative / assistierte Dips 4–8",
            "id": "step-negative-assistierte-dips-4-8-26038f8ce6",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "volle Dips 4–8",
            "id": "step-volle-dips-4-8-97ebbfbf20",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
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            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "volle Dips 4–8",
            "id": "step-volle-dips-4-8-9e3f715ddd",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
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              "laterality": "bilateral",
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            },
            "movement_cluster": "vertical_push",
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          }
        ],
        "id": "progression-dip-progression-spaeter-b76ba51f6d",
        "key": "dips"
      },
      "gobletkb": {
        "name": "Goblet Squat · KB",
        "steps": [
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            "name": "erst nach 8 BW-Squats",
            "id": "step-erst-nach-8-bw-squats-cb5e6f79b4",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "erst nach 8 BW-Squats",
            "id": "step-erst-nach-8-bw-squats-5fb4c9827c",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "leicht, voller ROM",
            "id": "step-leicht-voller-rom-223d7ba7df",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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              "weight_mode": "required",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "leicht, voller ROM",
            "id": "step-leicht-voller-rom-9cc35c41ef",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "4–8 saubere Reps",
            "id": "step-4-8-saubere-reps-9cc21ffc71",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "4–8 saubere Reps",
            "id": "step-4-8-saubere-reps-05d850b4a5",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
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              "weight_mode": "required",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "bei 8 Schwierigkeit erhöhen",
            "id": "step-bei-8-schwierigkeit-erhoehen-77b0f8ad55",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "none",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "bei 8 Schwierigkeit erhöhen",
            "id": "step-bei-8-schwierigkeit-erhoehen-ea22a8e15c",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "none",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          }
        ],
        "id": "progression-goblet-squat-kb-9d21334b6f",
        "key": "gobletkb"
      },
      "halo": {
        "name": "Bulletproof Shoulders",
        "steps": [
          {
            "name": "videogeführt leicht",
            "id": "step-videogefuehrt-leicht-56eeb28b68",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "videogeführt leicht",
            "id": "step-videogefuehrt-leicht-9826cc9337",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "bis 3×/Woche bei Trainingsstart",
            "id": "step-bis-3-woche-bei-trainingsstart-00cccb34ea",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "bis 3×/Woche bei Trainingsstart",
            "id": "step-bis-3-woche-bei-trainingsstart-78b10cb42c",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "kein Zusatzversagen",
            "id": "step-kein-zusatzversagen-0c124a2d71",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "kein Zusatzversagen",
            "id": "step-kein-zusatzversagen-09f1f363ad",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "Volumen an Erholung anpassen",
            "id": "step-volumen-an-erholung-anpassen-23680fda4b",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          },
          {
            "name": "Volumen an Erholung anpassen",
            "id": "step-volumen-an-erholung-anpassen-4d39ebbf93",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "loaded_mobility",
            "factor": 1.0
          }
        ],
        "id": "progression-bulletproof-shoulders-baa51fb7a5",
        "key": "halo"
      },
      "holl": {
        "name": "Bracing",
        "steps": [
          {
            "name": "Rumpfspannung finden",
            "id": "step-rumpfspannung-finden-715833661a",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Rumpfspannung finden",
            "id": "step-rumpfspannung-finden-286734cc2c",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Atmung koordinieren",
            "id": "step-atmung-koordinieren-356cc152d1",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Atmung koordinieren",
            "id": "step-atmung-koordinieren-7ca2ee55df",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Alignment halten",
            "id": "step-alignment-halten-0c7f26b946",
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            "name": "Alignment halten",
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          },
          {
            "name": "Spannung unter Last behalten",
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            "name": "nicht Hauptübung dieses Blocks",
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          {
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            "movement_cluster": "knee_dominant",
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            "movement_cluster": "knee_dominant",
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          {
            "name": "ROM schrittweise erweitern",
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          },
          {
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          {
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          {
            "name": "Ellbogen gestreckt",
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          },
          {
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          },
          {
            "name": "Schulterblätter spreizen",
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            },
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          },
          {
            "name": "Schulterblätter spreizen",
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          },
          {
            "name": "auf Push-up übertragen",
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            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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          },
          {
            "name": "auf Push-up übertragen",
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        ],
        "id": "progression-scapular-protraction-39e62dc680",
        "key": "lraise"
      },
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        "name": "Push-up-Progression",
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            "id": "step-high-plank-10-30-s-cdd4db3e1a",
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          },
          {
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            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
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            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "Negative Push-ups 4–8",
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            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "Negative Push-ups 4–8",
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            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "assistiert 4–8; Teil-Reps alternativ",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "assistiert 4–8; Teil-Reps alternativ",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "volle Push-ups 4–8; bei 8 erschweren",
            "id": "step-volle-push-ups-4-8-bei-8-ersch-293be75f2a",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "volle Push-ups 4–8; bei 8 erschweren",
            "id": "step-volle-push-ups-4-8-bei-8-ersch-d000d16e0e",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
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            },
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          }
        ],
        "id": "progression-push-up-progression-359ecd088e",
        "key": "ls"
      },
      "lseng": {
        "name": "Push-up-Startposition",
        "steps": [
          {
            "name": "Hände hoch / Knie, falls <10 s",
            "id": "step-haende-hoch-knie-falls-10-s-1f36cd4622",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "Hände hoch / Knie, falls <10 s",
            "id": "step-haende-hoch-knie-falls-10-s-b6c830cc39",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
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              "laterality": "bilateral",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "High Plank bis 30 s",
            "id": "step-high-plank-bis-30-s-23bc4b6dd7",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "High Plank bis 30 s",
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            },
            "movement_cluster": "horizontal_push",
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          },
          {
            "name": "volle Körperspannung",
            "id": "step-volle-koerperspannung-8633516312",
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            },
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          },
          {
            "name": "volle Körperspannung",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 1.0
          },
          {
            "name": "danach Negative beginnen",
            "id": "step-danach-negative-beginnen-26cc88afec",
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            "result_schema": {
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_push",
            "factor": 0.7
          },
          {
            "name": "danach Negative beginnen",
            "id": "step-danach-negative-beginnen-e608d8c7cf",
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              "laterality": "bilateral",
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            },
            "movement_cluster": "horizontal_push",
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          }
        ],
        "id": "progression-push-up-startposition-90c54c14cd",
        "key": "lseng"
      },
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        "name": "Squat-Unterstützung",
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          {
            "name": "Türrahmen / Stange",
            "id": "step-tuerrahmen-stange-4c3df7c28f",
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            },
            "movement_cluster": "knee_dominant",
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          },
          {
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              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "volle kontrollierte Tiefe",
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          },
          {
            "name": "volle kontrollierte Tiefe",
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              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "Hilfe schrittweise reduzieren",
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            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "Hilfe schrittweise reduzieren",
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              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "zu vollen Squats wechseln",
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              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "separate"
            },
            "movement_cluster": "knee_dominant",
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          },
          {
            "name": "zu vollen Squats wechseln",
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              "laterality": "unilateral",
              "sides_mode": "separate"
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            "movement_cluster": "knee_dominant",
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          }
        ],
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      },
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          {
            "name": "kein Zusatztraining",
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          },
          {
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            },
            "movement_cluster": "general",
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          },
          {
            "name": "locker bewegen",
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          },
          {
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            },
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          },
          {
            "name": "Schmerz / Müdigkeit prüfen",
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            },
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          },
          {
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            },
            "movement_cluster": "general",
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          },
          {
            "name": "bereit für nächste Einheit",
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            "movement_cluster": "general",
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          },
          {
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            },
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          }
        ],
        "id": "progression-regeneration-f844bb7be6",
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      },
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        "name": "Scapular Elevation · später",
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          {
            "name": "nicht Hauptübung dieses Blocks",
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            "movement_cluster": "vertical_push",
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          },
          {
            "name": "nicht Hauptübung dieses Blocks",
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            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "erst Schulterkontrolle",
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          },
          {
            "name": "erst Schulterkontrolle",
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            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "Pike gehört zur Handstandlinie",
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            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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            },
            "movement_cluster": "vertical_push",
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          },
          {
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            },
            "movement_cluster": "vertical_push",
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          },
          {
            "name": "später als zweite Push-Bewegung",
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          },
          {
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        ],
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            },
            "movement_cluster": "core",
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          },
          {
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            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
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            },
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          },
          {
            "name": "volle Plank 10–30 s",
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          },
          {
            "name": "volle Plank 10–30 s",
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            },
            "movement_cluster": "core",
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          },
          {
            "name": "schwierigere Hebelposition",
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            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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            },
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          },
          {
            "name": "schwierigere Hebelposition",
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            },
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          },
          {
            "name": "Widerstand, stets 10–30 s",
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            },
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          {
            "name": "Widerstand, stets 10–30 s",
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            },
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        ],
        "id": "progression-plank-progression-7010c23671",
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      },
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            "name": "5–10 Min",
            "id": "step-5-10-min-93bfa2e9b4",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
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          {
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            },
            "movement_cluster": "general",
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          },
          {
            "name": "Wrists vorbereiten",
            "id": "step-wrists-vorbereiten-3bcfe9cd93",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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            "movement_cluster": "general",
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          },
          {
            "name": "Wrists vorbereiten",
            "id": "step-wrists-vorbereiten-c9ff45ae10",
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            "movement_cluster": "general",
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          },
          {
            "name": "Scapula aktivieren",
            "id": "step-scapula-aktivieren-358d0c340e",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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            },
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          },
          {
            "name": "Scapula aktivieren",
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            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "Bewegungen kurz rehearsen",
            "id": "step-bewegungen-kurz-rehearsen-ff239741c8",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
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            },
            "movement_cluster": "general",
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          },
          {
            "name": "Bewegungen kurz rehearsen",
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            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-ganzkoerper-warm-up-eb6587906d",
        "key": "press"
      },
      "row1": {
        "name": "Inverted Row · Alternative",
        "steps": [
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            "name": "Scapular Retraction",
            "id": "step-scapular-retraction-30fef1c0b2",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
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            },
            "movement_cluster": "horizontal_pull",
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          },
          {
            "name": "Scapular Retraction",
            "id": "step-scapular-retraction-5f45079e2d",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
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            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "aufrechte assistierte Row",
            "id": "step-aufrechte-assistierte-row-4bf42c3506",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
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            },
            "movement_cluster": "horizontal_pull",
            "factor": 0.25
          },
          {
            "name": "aufrechte assistierte Row",
            "id": "step-aufrechte-assistierte-row-e76285811f",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 0.25
          },
          {
            "name": "schrägere Row 4–8",
            "id": "step-schraegere-row-4-8-4a327eb423",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "schrägere Row 4–8",
            "id": "step-schraegere-row-4-8-ac387863bc",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "volle Row 4–8",
            "id": "step-volle-row-4-8-c9b44ddc9b",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "volle Row 4–8",
            "id": "step-volle-row-4-8-068ddaea25",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          }
        ],
        "id": "progression-inverted-row-alternative-fe88e8737a",
        "key": "row1"
      },
      "row2": {
        "name": "Scapular Retraction",
        "steps": [
          {
            "name": "Schulterblätter zusammenführen",
            "id": "step-schulterblaetter-zusammenfuehr-24fe3466f7",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "Schulterblätter zusammenführen",
            "id": "step-schulterblaetter-zusammenfuehr-f269293661",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "Ellbogen zunächst gestreckt",
            "id": "step-ellbogen-zunaechst-gestreckt-8127b3e7fc",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "Ellbogen zunächst gestreckt",
            "id": "step-ellbogen-zunaechst-gestreckt-8ec16a7674",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "kontrolliert lösen",
            "id": "step-kontrolliert-loesen-f6a1697ea4",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "kontrolliert lösen",
            "id": "step-kontrolliert-loesen-8cdb5043d6",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "auf Rows übertragen",
            "id": "step-auf-rows-uebertragen-ae42ecf07c",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          },
          {
            "name": "auf Rows übertragen",
            "id": "step-auf-rows-uebertragen-7b13c2423a",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "horizontal_pull",
            "factor": 1.0
          }
        ],
        "id": "progression-scapular-retraction-07a7ad4883",
        "key": "row2"
      },
      "rowe": {
        "name": "Pull-up-Progression",
        "steps": [
          {
            "name": "Active Hang 10–30 s",
            "id": "step-active-hang-10-30-s-5f0fb67e39",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.2
          },
          {
            "name": "Active Hang 10–30 s",
            "id": "step-active-hang-10-30-s-17217b9335",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.2
          },
          {
            "name": "Scapular Pull-ups / Negative 4–8",
            "id": "step-scapular-pull-ups-negative-4-8-9f93cb86a6",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.25
          },
          {
            "name": "Scapular Pull-ups / Negative 4–8",
            "id": "step-scapular-pull-ups-negative-4-8-aae37fad91",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.25
          },
          {
            "name": "assistierte Pull-ups 4–8",
            "id": "step-assistierte-pull-ups-4-8-0f04d54425",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.55
          },
          {
            "name": "assistierte Pull-ups 4–8",
            "id": "step-assistierte-pull-ups-4-8-75a3804b03",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 0.55
          },
          {
            "name": "volle Pull-ups 4–8; bei 8 erschweren",
            "id": "step-volle-pull-ups-4-8-bei-8-ersch-13657948ce",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 1.0
          },
          {
            "name": "volle Pull-ups 4–8; bei 8 erschweren",
            "id": "step-volle-pull-ups-4-8-bei-8-ersch-a12929a96c",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "vertical_pull",
            "factor": 1.0
          }
        ],
        "id": "progression-pull-up-progression-e4ad50ac31",
        "key": "rowe"
      },
      "sp": {
        "name": "Side Plank · später",
        "steps": [
          {
            "name": "Knie 10–30 s",
            "id": "step-knie-10-30-s-a04fda4182",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 0.65
          },
          {
            "name": "Knie 10–30 s",
            "id": "step-knie-10-30-s-fa5c3f0156",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 0.65
          },
          {
            "name": "volle Side Plank 10–30 s",
            "id": "step-volle-side-plank-10-30-s-34820f11a3",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "volle Side Plank 10–30 s",
            "id": "step-volle-side-plank-10-30-s-be34794e30",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "Hebel erschweren",
            "id": "step-hebel-erschweren-e870313a11",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "Hebel erschweren",
            "id": "step-hebel-erschweren-4db785c23f",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "lateral chain ergänzen",
            "id": "step-lateral-chain-ergaenzen-d5bf33ed6e",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          },
          {
            "name": "lateral chain ergänzen",
            "id": "step-lateral-chain-ergaenzen-91ce5310d7",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "none",
              "laterality": "unilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "core",
            "factor": 1.0
          }
        ],
        "id": "progression-side-plank-spaeter-6dfa6a3b0d",
        "key": "sp"
      },
      "squat": {
        "name": "Squat-Progression",
        "steps": [
          {
            "name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
            "id": "step-deep-squat-hold-60-s-bw-30-s-g-5829d21464",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
            "id": "step-deep-squat-hold-60-s-bw-30-s-g-ccda7124ba",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
            "id": "step-1-2-saetze-jeden-2-tag-erst-ko-a42ec5fa5c",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
            "id": "step-1-2-saetze-jeden-2-tag-erst-ko-97729a1ee3",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "seconds",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "Negative / assistierte Squats 4–8",
            "id": "step-negative-assistierte-squats-4--599708fcee",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 0.75
          },
          {
            "name": "Negative / assistierte Squats 4–8",
            "id": "step-negative-assistierte-squats-4--2141de14f1",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 0.75
          },
          {
            "name": "volle Squats 4–8; bei 8 KB möglich",
            "id": "step-volle-squats-4-8-bei-8-kb-moeg-42273d4c69",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          },
          {
            "name": "volle Squats 4–8; bei 8 KB möglich",
            "id": "step-volle-squats-4-8-bei-8-kb-moeg-4bad8f3b1f",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "optional",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "knee_dominant",
            "factor": 1.0
          }
        ],
        "id": "progression-squat-progression-5cf9160e5b",
        "key": "squat"
      },
      "sup": {
        "name": "Prone Y-T-W",
        "steps": [
          {
            "name": "saubere Y-Position",
            "id": "step-saubere-y-position-529d1cd763",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere Y-Position",
            "id": "step-saubere-y-position-a9b851db2a",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere T-Position",
            "id": "step-saubere-t-position-83a7145889",
            "phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere T-Position",
            "id": "step-saubere-t-position-435f2fd83b",
            "phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere W-Position",
            "id": "step-saubere-w-position-87966ac5b9",
            "phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "saubere W-Position",
            "id": "step-saubere-w-position-3e6795ac07",
            "phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "kontrollierter Y-T-W-Durchgang",
            "id": "step-kontrollierter-y-t-w-durchgang-8a7eec7df8",
            "phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          },
          {
            "name": "kontrollierter Y-T-W-Durchgang",
            "id": "step-kontrollierter-y-t-w-durchgang-b9b672cb47",
            "phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "none",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "general",
            "factor": 1.0
          }
        ],
        "id": "progression-prone-y-t-w-3a24eaf55c",
        "key": "sup"
      },
      "swing": {
        "name": "Kettlebell in diesem Block",
        "steps": [
          {
            "name": "kein Swing-Zirkel",
            "id": "step-kein-swing-zirkel-1cb890712e",
            "phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "required",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
            "movement_cluster": "hip_hinge",
            "factor": 1.0
          },
          {
            "name": "kein Swing-Zirkel",
            "id": "step-kein-swing-zirkel-f528b2dc38",
            "phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
            "result_schema": {
              "mode": "reps",
              "weight_mode": "required",
              "laterality": "bilateral",
              "sides_mode": "same"
            },
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