diff --git a/exercises.csv b/exercises.csv
index 12863dab79b55519466ca2e95a25d61d83a38aba..353a87b46e4204347e1c7daced001ab530fe121f 100644
--- a/exercises.csv
+++ b/exercises.csv
@@ -7,29 +7,57 @@ arnold-press,Arnold Press,Arnold Press,Press Arnold,strength,push,compound,inter
 assisted-dips,Machine Assisted Dips,Dips an der Assistenzmaschine,Fondos en Máquina Asistida,strength,push,compound,beginner,dip_machine,upper_arms,pectoralis_major|triceps_brachii,anterior_deltoid|rhomboids,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe,6.0,False,False,"A beginner-friendly dip performed on an assisted machine that offsets body weight, training the chest and triceps.",Step onto the assisted dip machine with knees on the pad. | Grip the parallel bars and support your weight with straight arms. | Lower your body by bending your elbows until shoulders are below elbows. | Press back up to the start position. | Repeat for the desired number of reps.,images/flat/assisted-dips-start.webp,images/flat/assisted-dips-peak.webp,
 assisted-pull-ups,Assisted Pull Ups,Unterstützte Klimmzüge,Dominadas Asistidas,strength,pull,compound,beginner,assisted_pullup_machine,back,latissimus_dorsi,biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range.","Place your knees on the assisted pull-up machine pad. | Grip the bar with palms facing away, slightly wider than shoulders. | Pull your chest toward the bar by driving your elbows down. | Lower yourself under control to a full hang. | Repeat for the desired number of reps.",images/flat/assisted-pull-ups-start.webp,images/flat/assisted-pull-ups-peak.webp,
 back-extension,Back Extension,Rückenstreckung,Extensión de Espalda,strength,pull,isolation,beginner,,back,erector_spinae,gluteus_maximus|hamstrings,hypertrophy|rehabilitation,leg_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,3.5,False,True,An isolation movement targeting the lower back erector spinae on a hyperextension bench.,Lie face down on a hyperextension bench with hips at the pad edge. | Lower your upper body toward the floor. | Raise your torso back up until your body is straight. | Repeat.,images/flat/back-extension-start.webp,images/flat/back-extension-peak.webp,
+back-lever,Back Lever,Back Lever,Back lever,strength,static,compound,advanced,pull_up_bar,full_body,erector_spinae|latissimus_dorsi,anterior_deltoid|gluteus_maximus|rectus_abdominis,strength,,6.0,False,False,"An advanced gymnastic isometric: hanging from a bar, the body is held horizontal and face-down in a straight line, demanding total-body tension through the lats, core, and posterior chain.","Hang from a bar with an overhand grip and rotate backward through the arms until inverted. | Lower the body forward and down until it is horizontal, facing the floor. | Keep the arms straight and the whole body in one rigid line from head to heels. | Brace the core and squeeze the glutes so the hips and shoulders do not sag. | Hold for time, then rotate back up under control.",,,images/flat/back-lever-main.webp
+ball-leg-curl,Stability Ball Leg Curl,Stability-Ball-Beinbeuger,Curl de Piernas con Pelota de Estabilidad,strength,pull,isolation,intermediate,stability_ball,upper_legs,hamstrings,gastrocnemius|gluteus_maximus,hypertrophy|strength,leg_day,5.0,False,False,"A bodyweight hamstring curl using a stability ball, rolling the heels toward the glutes while bridging the hips.","Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance. | Press through the heels to raise your hips into a straight line from shoulders to ankles. | Keeping the hips up, bend the knees to roll the ball toward your glutes. | Extend the legs back out under control without dropping the hips. | Complete all reps, then lower the hips and step off the ball.",images/flat/ball-leg-curl-start.webp,images/flat/ball-leg-curl-peak.webp,
+ball-pike,Ball Pike,Ball Pike,Pike con Pelota,strength,pull,compound,advanced,stability_ball,core,obliques|rectus_abdominis,anterior_deltoid|hip_flexors|serratus_anterior,hypertrophy|strength,core_focus,6.0,False,False,An advanced core exercise where the hips pike up while the feet roll a stability ball toward the chest.,"Place the shins on a stability ball and hands on the floor in a high plank. | Brace the core and keep the legs straight. | Pike the hips up, rolling the ball toward the chest as the body forms an inverted V. | Pause briefly at the top. | Roll the ball back out to the starting plank.",images/flat/ball-pike-start.webp,images/flat/ball-pike-peak.webp,
 band-assisted-pull-ups,Band Assisted Pull Ups,Klimmzüge mit Widerstandsband,Dominadas Asistidas con Banda,strength,pull,compound,beginner,resistance_band,back,latissimus_dorsi,biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps.","Loop a resistance band over the pull-up bar and step one foot into it. | Grip the bar with palms facing away, shoulder-width apart. | Pull your chest toward the bar by driving your elbows down. | Lower yourself under control to a full hang. | Repeat for the desired number of reps.",images/flat/band-assisted-pull-ups-start.webp,images/flat/band-assisted-pull-ups-peak.webp,
+band-pull-apart,Band Pull Apart,Band-Pull-Apart,Separación de Banda Elástica,strength,pull,isolation,beginner,resistance_band,shoulders,posterior_deltoid,rhomboids|trapezius,hypertrophy|rehabilitation,pull_day|shoulder_safe,5.0,False,False,A high-volume rear delt and scapular retractor exercise performed by pulling a resistance band apart at shoulder height.,"Stand holding a light resistance band with both hands, arms extended straight in front at shoulder height. | Hands start shoulder-width apart, palms facing down. | Keeping arms straight, pull the band apart by driving the hands out to the sides. | Finish with the band touching your chest and the shoulder blades squeezed together. | Return slowly to the starting position and repeat.",images/flat/band-pull-apart-start.webp,images/flat/band-pull-apart-peak.webp,
 banded-adductor-stretch,Banded Adductor Stretch,Adduktoren-Dehnung mit Band,Estiramiento de Aductores con Banda,stretching,static,isolation,beginner,resistance_band,upper_legs,adductors,hamstrings,mobility,mobility|stretching,5.0,True,False,A lying stretch that uses a band to guide one straight leg out to the side and lengthen the inner thigh.,"Lie on your back with a band looped around one foot. | Raise that leg and let it open out to the side. | Hold the band to control how far the leg lowers. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-adductor-stretch-main.webp
 banded-ankle-stretch,Banded Ankle Stretch,Sprunggelenk-Dehnung mit Band,Estiramiento de Tobillo con Banda,stretching,static,isolation,beginner,resistance_band,lower_legs,gastrocnemius,soleus,mobility,mobility|stretching,5.0,True,False,A seated stretch that uses a band around the forefoot to flex the ankle and lengthen the calf.,"Sit with one leg extended and a band around the forefoot. | Hold the band in both hands. | Pull so the toes draw back toward your shin. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-ankle-stretch-main.webp
 banded-calf-stretch,Banded Calf Stretch,Wadendehnung mit Band,Estiramiento de Pantorrilla con Banda,stretching,static,isolation,beginner,resistance_band,lower_legs,gastrocnemius,soleus,mobility,mobility|stretching,5.0,True,False,A lying stretch that uses a band around the ball of the foot to flex the ankle and lengthen the calf.,"Lie on your back and loop a band around the ball of one foot. | Raise the leg and keep it fairly straight. | Pull the band so your toes draw back toward your shin. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-calf-stretch-main.webp
 banded-chest-stretch,Banded Chest Stretch,Brustdehnung mit Band,Estiramiento de Pecho con Banda,stretching,static,isolation,beginner,resistance_band,chest,pectoralis_major,anterior_deltoid,mobility,mobility|stretching,5.0,False,False,A standing stretch that opens the chest by holding a band behind the back and drawing the arms apart.,"Hold a band behind your back with both hands. | Straighten your arms and draw them apart. | Lift your chest and squeeze your shoulder blades. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/banded-chest-stretch-main.webp
+banded-clamshell,Banded Clamshell,Clamshell mit Band,Almeja con Banda,strength,pull,isolation,beginner,loop_band,upper_legs,gluteus_medius,gluteus_maximus,rehabilitation|endurance|hypertrophy,leg_day|warm_up,5.0,False,False,"A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a small, focused isolation drill for hip stability.","Lie on your side with hips and knees bent to roughly 45 degrees, feet stacked. | Place a loop band around both legs above the knees. | Keep the feet pressed together and the pelvis stable — do not roll back as you move. | Open the top knee upward against the band, like a clamshell opening, until you feel the glute fire. | Pause briefly at the top, then lower under control to the start. | Complete all reps on one side, then switch.",images/flat/banded-clamshell-start.webp,images/flat/banded-clamshell-peak.webp,
 banded-figure-4-stretch,Banded Figure-4 Stretch,Vierer-Dehnung mit Band,Estiramiento Figura 4 con Banda,stretching,static,isolation,beginner,resistance_band,upper_legs,gluteus_maximus,gluteus_medius,mobility,mobility|stretching,5.0,True,False,"A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.","Lie on your back and cross one ankle over the opposite thigh. | Loop a band around the supporting thigh. | Pull both legs toward your chest with the band. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-figure-4-stretch-main.webp
+banded-fire-hydrant,Banded Fire Hydrant,Banded Fire Hydrant,Hidrante de Fuego con Banda,strength,push,isolation,beginner,loop_band,upper_legs,gluteus_medius,gluteus_maximus,hypertrophy,leg_day|glute_focus,5.0,True,False,"This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.","Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips. | Keep your core engaged and back flat, maintaining a neutral spine throughout the movement. | Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor. | Hold briefly at the top, squeezing your glute, then slowly lower your leg back to the starting position with control. | Complete all repetitions on one side before switching to the other side.",images/flat/banded-fire-hydrant-start.webp,images/flat/banded-fire-hydrant-peak.webp,
+banded-glute-bridge,Banded Glute Bridge,Glute Bridge mit Band,Puente de Glúteos con Banda,strength,push,compound,beginner,loop_band,upper_legs,gluteus_maximus,gluteus_medius|hamstrings,hypertrophy|rehabilitation|endurance,leg_day,6.0,False,False,A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the prime glute-max bridge — a cheap accessory that doubles as hip activation.,"Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart. | Place a loop band around both legs just above the knees. | Press the lower back into the floor and brace the core. | Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing the knees outward. | At the top, the body forms a straight line from shoulders to knees. Pause briefly. | Lower under control to the start and repeat for the recommended number of repetitions.",images/flat/banded-glute-bridge-start.webp,images/flat/banded-glute-bridge-peak.webp,
+banded-good-morning,Banded Good Morning,Banded Good Morning,Buenos Días con Banda,strength,pull,compound,beginner,loop_band,upper_legs,gluteus_maximus|hamstrings,erector_spinae,hypertrophy,pull_day|leg_day,6.0,False,False,"A hip-hinge with a loop band over the upper back, targeting the hamstrings and glutes.","Stand on a loop band with both feet and pass it over the back of your neck. | Set feet hip-width with a soft bend in the knees. | Hinge at the hips, pushing them back with a flat back. | Lower until you feel a stretch in the hamstrings. | Drive the hips forward to return to standing.",images/flat/banded-good-morning-start.webp,images/flat/banded-good-morning-peak.webp,
 banded-hamstring-stretch,Banded Hamstring Stretch,Hamstring-Dehnung mit Band,Estiramiento de Isquiotibiales con Banda,stretching,static,isolation,beginner,resistance_band,upper_legs,hamstrings,gastrocnemius,mobility,mobility|stretching,5.0,True,False,A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring.,"Lie on your back and loop a band around one foot. | Raise that leg straight up, holding the band in both hands. | Gently pull the band to draw the leg toward you. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-hamstring-stretch-main.webp
+banded-hip-thrust,Banded Hip Thrust,Band-Hüftstoß,Empuje de Cadera con Banda,strength,push,compound,beginner,loop_band,upper_legs,gluteus_maximus,gluteus_medius|hamstrings,hypertrophy|strength,leg_day|glute_focus|requires_bench,6.0,False,False,"This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength.","Place a loop band just above your knees and sit on the floor with your upper back against a bench. | Bend your knees, plant your feet hip-width apart, and position the band to create tension. | Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shoulders to knees. | Squeeze your glutes forcefully at the top, ensuring your knees are pushed out against the band. | Slowly lower your hips back to the starting position with control.",images/flat/banded-hip-thrust-start.webp,images/flat/banded-hip-thrust-peak.webp,
 banded-it-band-stretch,Banded IT-Band Stretch,IT-Band-Dehnung mit Band,Estiramiento de Banda Iliotibial con Banda,stretching,static,isolation,beginner,resistance_band,upper_legs,abductors,gluteus_maximus|gluteus_medius,mobility,mobility|stretching,5.0,True,False,A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip.,"Lie on your back with a band around one raised foot. | Hold the band with the opposite hand. | Draw the straight leg across your body toward the floor. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-it-band-stretch-main.webp
+banded-kneeling-hip-thrust,Banded Kneeling Hip Thrust,Kniender Hüftstoß mit Band,Empuje de Cadera Arrodillado con Banda,strength,push,compound,beginner,loop_band,upper_legs,gluteus_maximus,hamstrings,hypertrophy,leg_day|glute_focus,6.0,False,False,This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position.,"Place a loop band just above your knees. Kneel on the floor with your torso upright and knees hip-width apart. | Lean slightly forward from your hips, keeping your back straight and core braced. | Initiate the movement by squeezing your glutes, driving your hips forward until your torso is upright. | Squeeze your glutes hard at the top, maintaining tension on the band. | Slowly reverse the movement, controlling the band's resistance as you return to the starting position.",images/flat/banded-kneeling-hip-thrust-start.webp,images/flat/banded-kneeling-hip-thrust-peak.webp,
 banded-lat-stretch,Banded Lat Stretch,Lat-Dehnung mit Band,Estiramiento de Dorsales con Banda,stretching,static,isolation,beginner,resistance_band,back,latissimus_dorsi,posterior_deltoid,mobility,mobility|stretching,5.0,False,False,A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension.,"Hold a band overhead with both hands under light tension. | Hinge forward at the hips with your arms reaching ahead. | Let your chest sink to lengthen the sides of your back. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/banded-lat-stretch-main.webp
+banded-lateral-walk,Banded Lateral Walk,Lateral Walk mit Band,Caminata Lateral con Banda,strength,dynamic,compound,beginner,loop_band,upper_legs,gluteus_medius,gluteus_maximus|quadriceps,rehabilitation|endurance|hypertrophy,leg_day|warm_up,6.0,False,False,A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. Constant abduction tension fires the gluteus medius — a staple warm-up and rehab drill for hip stability.,"Place a loop band around the legs above the knees (or around the ankles for a harder version). | Stand in a quarter-squat: feet shoulder-width, hips back, chest up, knees tracking over the toes. | Step one foot directly out to the side against the band tension. | Bring the trailing foot in toward the lead — keep tension on the band the entire time, do not let the feet snap together. | Continue side-stepping in one direction for the prescribed reps or distance, then reverse. | Stay low throughout; do not pop up between steps.",images/flat/banded-lateral-walk-start.webp,images/flat/banded-lateral-walk-peak.webp,
 banded-rear-delt-stretch,Banded Rear Delt Stretch,Hintere-Schulter-Dehnung mit Band,Estiramiento de Deltoides Posterior con Banda,stretching,static,isolation,beginner,resistance_band,shoulders,posterior_deltoid,rhomboids|trapezius,mobility,mobility|stretching,5.0,True,False,A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension.,"Loop a band around one arm and hold the other end. | Draw that arm horizontally across your chest. | Use the band to deepen the pull gently. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-rear-delt-stretch-main.webp
+banded-romanian-deadlift,Banded Romanian Deadlift,Banded Romanian Deadlift,Peso Muerto Rumano con Banda,strength,pull,compound,beginner,loop_band,upper_legs,gluteus_maximus|hamstrings,erector_spinae,hypertrophy,pull_day|leg_day,6.0,False,False,"A Romanian deadlift using a loop band, ideal for warm-ups and learning the hip-hinge pattern.","Stand on a loop band with both feet and grip the top of the band. | Set feet hip-width with a soft bend in the knees. | Hinge at the hips, sliding the hands down the legs. | Lower until you feel a stretch in the hamstrings. | Drive the hips forward to return to standing.",images/flat/banded-romanian-deadlift-start.webp,images/flat/banded-romanian-deadlift-peak.webp,
+banded-seated-hip-abduction,Banded Seated Hip Abduction,Bandgestütztes sitzendes Hüftabduktion,Abducción de Cadera Sentado con Banda,strength,push,isolation,beginner,loop_band,upper_legs,gluteus_medius,gluteus_maximus,hypertrophy,leg_day|glute_focus,5.0,False,False,This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.,"Sit on a bench or chair with a loop band around your knees. | Keep your feet flat on the floor, hip-width apart, and maintain an upright posture. | Push your knees outwards against the band, engaging your glutes. | Hold the peak contraction briefly, then slowly return your knees to the starting position. | Control the movement throughout the entire range of motion.",images/flat/banded-seated-hip-abduction-start.webp,images/flat/banded-seated-hip-abduction-peak.webp,
 banded-shoulder-stretch,Banded Shoulder Stretch,Schulterdehnung mit Band,Estiramiento de Hombros con Banda,stretching,static,isolation,beginner,resistance_band,shoulders,anterior_deltoid,pectoralis_major,mobility,mobility|stretching,5.0,False,False,"A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low.","Hold a band behind your back, one hand high and one low. | Keep light tension in the band. | Open your chest and draw your shoulders gently back. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/banded-shoulder-stretch-main.webp
+banded-squat,Banded Squat,Banded Squat,Sentadilla con Banda,strength,push,compound,beginner,loop_band,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy,leg_day,6.0,False,False,A bodyweight squat with a loop band above the knees to teach knees-out tracking.,"Place a loop band just above the knees. | Stand with feet shoulder-width apart, toes slightly out. | Push the knees out against the band as you squat down. | Descend until thighs are parallel or below. | Drive through the heels to stand back up.",images/flat/banded-squat-start.webp,images/flat/banded-squat-peak.webp,
+banded-standing-curl,Banded Standing Leg Curl,Stehender Beinbeuger mit Band,Curl de Pierna de Pie con Banda,strength,pull,isolation,beginner,loop_band,upper_legs,hamstrings,gastrocnemius,hypertrophy,arm_day|pull_day,5.0,True,False,"A standing hamstring curl using a loop band anchored around the ankle, useful for travel or as a low-load hamstring finisher.","Loop a resistance band around one ankle and anchor the other end under your standing foot or a fixed point in front of you. | Stand tall, holding onto something for balance if needed, with a slight bend in the standing knee. | Curl the banded heel up and back toward your glute, keeping the thigh still. | Squeeze the hamstring at the top, then lower under control to a full stretch. | Complete all reps on one side, then switch legs.",images/flat/banded-standing-curl-start.webp,images/flat/banded-standing-curl-peak.webp,
+banded-standing-hip-abduction,Banded Standing Hip Abduction,Bandgestütztes Stehendes Hüftabduktion,Abducción de Cadera de Pie con Banda,strength,push,isolation,beginner,loop_band,upper_legs,gluteus_medius,gluteus_maximus,hypertrophy,leg_day|glute_focus,5.0,True,False,"This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band resistance.","Place a loop band around your ankles or just above your knees. | Stand tall with a slight bend in your knees and brace your core. | Shift your weight onto one leg, maintaining a stable torso. | Slowly abduct the free leg out to the side, feeling the glute contract. | Control the movement as you return the leg to the starting position. | Complete all reps per side before switching.",images/flat/banded-standing-hip-abduction-start.webp,images/flat/banded-standing-hip-abduction-peak.webp,
+banded-standing-hip-adduction,Banded Standing Hip Adduction,Banded Standing Hip Adduction,Aducción de Cadera de Pie con Banda,strength,pull,isolation,beginner,loop_band,upper_legs,adductors,,hypertrophy,leg_day,5.0,True,False,"A standing hip adduction with a loop band, isolating the inner thigh adductors.","Anchor a loop band to a sturdy upright at ankle height. | Step into the loop with the working leg facing the anchor side. | Stand a few feet away so the band has tension. | Sweep the working leg across the body toward the standing leg. | Return slowly to the start. Complete reps per side, then switch.",images/flat/banded-standing-hip-adduction-start.webp,images/flat/banded-standing-hip-adduction-peak.webp,
+banded-sumo-walk,Banded Sumo Walk,Banded Sumo Walk,Caminata Sumo con Banda,strength,push,compound,beginner,loop_band,upper_legs,gluteus_maximus|gluteus_medius,quadriceps,hypertrophy|endurance,leg_day|glute_focus|warm_up,6.0,False,False,"A wide-stance lateral walk with a loop band above the knees, targeting the glute medius and maximus.","Place a loop band just above the knees. | Drop into a quarter squat with feet wider than shoulder-width. | Step forward in a wide stance, keeping tension on the band. | Continue stepping forward, alternating feet, for the prescribed distance. | Stay low throughout — do not stand up between steps.",images/flat/banded-sumo-walk-start.webp,images/flat/banded-sumo-walk-peak.webp,
+banded-terminal-knee-extension,Banded Terminal Knee Extension,Banded Terminal Knee Extension,Extensión Terminal de Rodilla con Banda,strength,push,isolation,beginner,loop_band,upper_legs,quadriceps,,hypertrophy|mobility,leg_day|rehab,5.0,True,False,"An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab.","Anchor a loop band to a sturdy upright at knee height. | Step into the loop so the band sits behind one knee. | Step back so the band pulls the knee into a slight bend. | Extend the knee fully against the band, contracting the quad. | Return slowly. Complete reps per side, then switch.",images/flat/banded-terminal-knee-extension-start.webp,images/flat/banded-terminal-knee-extension-peak.webp,
 banded-triceps-stretch,Banded Triceps Stretch,Trizeps-Dehnung mit Band,Estiramiento de Tríceps con Banda,stretching,static,isolation,beginner,resistance_band,upper_arms,triceps_brachii,latissimus_dorsi,mobility,mobility|stretching,5.0,True,False,A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension.,"Hold a band that runs down your back, top hand behind your head. | Anchor the lower hand at your lower back. | Reach the top hand down to feel the triceps lengthen. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/banded-triceps-stretch-main.webp
+barbell-ab-rollout,Barbell Ab Rollout,Langhantel-Ab-Rollout,Rueda Abdominal con Barra,strength,dynamic,compound,intermediate,barbell,core,rectus_abdominis,latissimus_dorsi|obliques|transverse_abdominis,hypertrophy|strength,core|lower_back_safe,6.0,False,False,"A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.","Load plates of equal size on both ends of a barbell and place it on the floor. | Kneel behind the bar and grip it shoulder-width, arms extended. | Brace the core hard, then roll the bar forward away from your body. | Go as far as you can keep a neutral spine — stop before the hips sag. | Pull the bar back to the starting position by contracting the abs and lats. | Repeat for the recommended number of repetitions.",images/flat/barbell-ab-rollout-start.webp,images/flat/barbell-ab-rollout-peak.webp,
 barbell-calf-raise,Barbell Calf Raise,Langhantel-Wadenheben,Elevación de Talones con Barra,strength,push,isolation,intermediate,barbell,lower_legs,gastrocnemius,soleus,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch.",Place a barbell across your upper back as in a squat. | Stand with the balls of your feet on a raised platform. | Push up onto your toes as high as possible. | Pause and squeeze your calves at the top. | Lower your heels below the platform and repeat.,images/flat/barbell-calf-raise-start.webp,images/flat/barbell-calf-raise-peak.webp,
 barbell-curl,Barbell Curl,Langhantel-Curl,Curl con Barra,strength,pull,isolation,beginner,barbell,upper_arms,biceps_brachii,brachialis|forearm_flexors,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A classic biceps isolation exercise using a barbell for maximal loading.,"Stand holding a barbell with a shoulder-width underhand grip. | Curl the bar up toward your shoulders. | Squeeze at the top, then lower under control. | Repeat.",images/flat/barbell-curl-start.webp,images/flat/barbell-curl-peak.webp,
 barbell-front-raise,Barbell Front Raise,Langhantel-Frontheben,Elevación Frontal con Barra,strength,push,isolation,intermediate,barbell,shoulders,anterior_deltoid,lateral_deltoid|pectoralis_major|serratus_anterior,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,"An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids.",Stand holding a barbell with an overhand grip at thigh level. | Keep your arms straight and core braced. | Raise the barbell in front of you to shoulder height. | Pause briefly at the top. | Lower under control and repeat.,images/flat/barbell-front-raise-start.webp,images/flat/barbell-front-raise-peak.webp,
 barbell-glute-bridge,Barbell Glute Bridge,Langhantel-Gesäßbrücke,Puente de Glúteos con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,6.0,False,False,A weighted glute bridge using a barbell for increased resistance.,Lie on the floor with a barbell across your hips and knees bent. | Drive your hips up by squeezing your glutes. | Hold at the top with hips fully extended. | Lower with control. | Repeat.,images/flat/barbell-glute-bridge-start.webp,images/flat/barbell-glute-bridge-peak.webp,
 barbell-lunge,Barbell Lunge,Langhantel-Ausfallschritt,Zancada con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,True,False,"A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.","Place a barbell across your upper back and stand tall. | Step forward with one leg into a long stride. | Lower your back knee toward the ground until your front thigh is parallel. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/barbell-reverse-lunge-start.webp,images/flat/barbell-reverse-lunge-peak.webp,
+barbell-overhead-extension,Barbell Overhead Extension,Langhantel-Überkopf-Extension,Extensión de Barra por Encima de la Cabeza,strength,push,isolation,intermediate,barbell,upper_arms,triceps_brachii,,hypertrophy|strength,arm_day|push_day,5.0,False,False,"This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.","Load a barbell with an appropriate weight and stand or sit with a neutral spine. | Grip the barbell with an overhand, shoulder-width grip, and press it overhead. | Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable. | Extend your elbows to press the barbell back to the starting overhead position, squeezing your triceps. | Maintain control throughout the movement, avoiding momentum.",images/flat/barbell-overhead-extension-start.webp,images/flat/barbell-overhead-extension-peak.webp,
+barbell-preacher-curl,Barbell Preacher Curl,Langhantel-Preacher-Curl,Curl Predicador con Barra,strength,pull,isolation,intermediate,barbell,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|pull_day,5.0,False,False,"This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.","Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip. | Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start. | Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad. | Squeeze your biceps at the top of the movement, focusing on peak contraction. | Slowly lower the barbell back to the starting position, controlling the eccentric phase. | Fully extend your arms at the bottom to achieve a complete stretch in the biceps.",images/flat/barbell-preacher-curl-start.webp,images/flat/barbell-preacher-curl-peak.webp,
 barbell-pullover,Barbell Pullover,Langhantel-Pullover,Pullover con Barra,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|pectoralis_major,triceps_brachii,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A compound movement stretching and loading the lats and chest through a wide arc.,Lie across a bench with a barbell held over your chest. | Lower the bar back over your head in an arc. | Pull it back to the start over your chest. | Repeat.,images/flat/barbell-pullover-start.webp,images/flat/barbell-pullover-peak.webp,
+barbell-rear-delt-row,Barbell Rear Delt Row,Langhantel-Hinterer-Delt-Rudern,Remo con Barra para Deltoides Posterior,strength,pull,compound,intermediate,barbell,shoulders,posterior_deltoid,latissimus_dorsi|rhomboids|trapezius,hypertrophy|strength,pull_day,6.0,False,False,A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.,"Hinge at the hips with a flat back until your torso is nearly parallel to the floor. | Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging. | Row the bar up toward your upper chest with the elbows flaring out to the sides. | Pause and squeeze the rear delts and upper back at the top. | Lower the bar under control and repeat.",images/flat/barbell-rear-delt-row-start.webp,images/flat/barbell-rear-delt-row-peak.webp,
 barbell-reverse-lunge,Barbell Reverse Lunge,Langhantel-Rückwärtsausfallschritt,Zancada Inversa con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,True,False,"A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.","Place a barbell across your upper back and stand tall. | Step one foot backward into a long stride. | Lower your back knee toward the ground under control. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/barbell-reverse-lunge-start.webp,images/flat/barbell-reverse-lunge-peak.webp,
 barbell-row,Bent-Over Barbell Row,Vorgebeugtes Langhantelrudern,Remo con Barra Inclinado,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy|strength,pull_day|knee_safe|shoulder_safe,6.0,False,False,A compound pulling movement that targets the upper and middle back.,"Hinge at the hips with a slight knee bend. | Grip the bar slightly wider than shoulder-width. | Pull the bar to your lower chest, squeezing your shoulder blades. | Lower the bar under control. | Repeat.",images/flat/barbell-row-start.webp,images/flat/barbell-row-peak.webp,
+barbell-wrist-curl,Barbell Wrist Curl,Langhantel Handgelenk-Curl,Curl de Muñeca con Barra,strength,pull,isolation,beginner,barbell,lower_arms,forearm_flexors,,hypertrophy,arm_day|grip_focus,5.0,False,False,A barbell wrist curl that isolates the forearm flexors for grip and forearm size.,"Sit on a bench with forearms resting on the thighs, palms up. | Hold a barbell with hands shoulder-width, wrists hanging off the knees. | Let the bar roll down to the fingertips at the bottom. | Curl the bar up by flexing the wrists. | Lower under control.",images/flat/barbell-wrist-curl-start.webp,images/flat/barbell-wrist-curl-peak.webp,
+battle-rope-double-slam,Battle Rope Double Slam,Battle-Rope Doppelschlag,Golpe Doble con Cuerdas de Batalla,cardio,dynamic,compound,intermediate,battle_rope,full_body,anterior_deltoid|latissimus_dorsi,forearm_flexors|gluteus_maximus|obliques|quadriceps|rectus_abdominis|trapezius,endurance|power,full_body|conditioning,10.3,False,False,"A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.","Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack. | Set your feet slightly wider than your hips and sit into a quarter squat with your chest up. | Swing both arms up together, letting the ropes rise in front of you as you extend through the hips. | Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats. | Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating. | Keep slamming for the desired time or number of reps.",images/flat/battle-rope-double-slam-start.webp,images/flat/battle-rope-double-slam-peak.webp,
 battle-ropes,Battle Ropes,Battle Ropes,Cuerdas de Batalla,cardio,dynamic,compound,intermediate,battle_rope,full_body,anterior_deltoid|lateral_deltoid|latissimus_dorsi,forearm_flexors|quadriceps|rectus_abdominis|trapezius,endurance|power,full_body|conditioning,10.3,False,False,"A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.",Anchor the ropes to a fixed point and grab one end in each hand. | Step back so the ropes have moderate slack. | Drop into a quarter squat with feet shoulder-width. | Drive each arm up and down rapidly to send waves through the ropes. | Continue for the prescribed work interval.,,,images/flat/battle-ropes-main.webp
+bear-crawl,Bear Crawl,Bärengang,Caminata del Oso,strength,dynamic,compound,beginner,,full_body,anterior_deltoid|rectus_abdominis,obliques|quadriceps|triceps_brachii,endurance,full_body|conditioning|core|bodyweight,5.0,False,True,"A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward.","Start on all fours with your hands under your shoulders and knees under your hips. | Tuck your toes and lift your knees a few centimeters off the floor. | Keeping your back flat and hips low, step your right hand and left foot forward together. | Then move your left hand and right foot, crawling forward in a controlled rhythm. | Keep your core braced and your hips from swaying side to side.",images/flat/bear-crawl-start.webp,images/flat/bear-crawl-peak.webp,
 behind-the-back-barbell-shrug,Behind the Back Barbell Shrug,Langhantel-Shrug hinter dem Rücken,Encogimiento de Hombros con Barra Detrás de la Espalda,strength,pull,isolation,intermediate,barbell,back,trapezius,forearm_flexors|rhomboids,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,"A shrug variation with the barbell held behind the body, targeting the trapezius.",Stand holding a barbell behind your back with an overhand grip. | Keep your arms straight and chest up. | Shrug your shoulders straight up toward your ears. | Pause and squeeze at the top. | Lower under control and repeat.,images/flat/behind-the-back-barbell-shrug-start.webp,images/flat/behind-the-back-barbell-shrug-peak.webp,
+behind-the-neck-lat-pulldown,Behind-the-Neck Lat Pulldown,Nacken-Lat-Pulldown,Jalón al Cuello Detrás de la Cabeza,strength,pull,compound,advanced,lat_pulldown_machine,back,latissimus_dorsi,posterior_deltoid|rhomboids|trapezius,hypertrophy,pull_day,6.0,False,False,"A wide-grip lat pulldown taken behind the head, targeting the upper lats and traps — requires full overhead shoulder mobility.","Sit at a lat pulldown station with thighs secured under the pad. | Grip the bar with a wide, overhand grip — wider than shoulder-width. | Keep the torso upright and tuck the chin slightly forward. | Pull the bar down behind the head until it touches the base of the neck. | Return under control to the full overhead stretch. | Repeat for the recommended number of repetitions.",images/flat/behind-the-neck-lat-pulldown-start.webp,images/flat/behind-the-neck-lat-pulldown-peak.webp,
 behind-the-neck-press,Behind the Neck Press,Nackendrücken,Press Detrás del Cuello,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,knee_safe,6.0,False,False,"An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids.",Sit or stand with a barbell resting on your upper traps behind your neck. | Grip the bar wider than shoulder width. | Press the bar straight up overhead until your arms are extended. | Lower the bar back to the starting position under control. | Repeat for the desired number of reps.,images/flat/behind-the-neck-press-start.webp,images/flat/behind-the-neck-press-peak.webp,
+behind-the-neck-pull-ups,Behind-the-Neck Pull-Up,Klimmzug in den Nacken,Dominada tras nuca,strength,pull,compound,advanced,pull_up_bar,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids|trapezius,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe,6.0,False,False,"A wide-grip pull-up pulled high enough that the bar passes behind the head at the top instead of under the chin, which forces the shoulders into end-range external rotation.","Grip the pull-up bar with an overhand grip wider than shoulder-width and hang at full arm extension with your legs together. | Keep your torso vertical rather than leaning back, and pull your elbows down and out to the sides. | Continue pulling until the bar passes behind your head and the back of your neck comes level with it, without letting the bar touch your neck. | Lower yourself under control back to a full dead hang, keeping your head still rather than letting it snap forward. | Repeat for the desired number of reps.",images/flat/behind-the-neck-pull-ups-start.webp,images/flat/behind-the-neck-pull-ups-peak.webp,
 bench-adductor-stretch,Bench Adductor Stretch,Adduktoren-Dehnung an der Bank,Estiramiento de Aductores en Banco,stretching,static,isolation,beginner,flat_bench,upper_legs,adductors,hamstrings,mobility,mobility|stretching,5.0,True,False,A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh.,"Stand side-on to a bench. | Rest one straight leg up on the bench out to the side. | Keep your torso upright and shift gently toward the bench. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/bench-adductor-stretch-main.webp
 bench-ankle-stretch,Bench Ankle Stretch,Sprunggelenk-Dehnung an der Bank,Estiramiento de Tobillo en Banco,stretching,static,isolation,beginner,flat_bench,lower_legs,gastrocnemius,soleus,mobility,mobility|stretching,5.0,True,False,"A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle.","Place one whole foot flat on top of a bench. | Keep your torso upright. | Drive that knee forward over your toes. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/bench-ankle-stretch-main.webp
 bench-bulgarian-split-stretch,Bench Bulgarian Split Stretch,Bulgarische Split-Dehnung an der Bank,Estiramiento Búlgaro en Banco,stretching,static,compound,beginner,flat_bench,upper_legs,hip_flexors|quadriceps,gluteus_maximus,mobility,mobility|stretching,5.0,True,False,"A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.","Rest the top of your rear foot on a bench behind you. | Set the front foot flat and bend that knee. | Sink your hips straight down. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/bench-bulgarian-split-stretch-main.webp
@@ -41,65 +69,103 @@ bench-dips,Bench Dips,Bank-Dips,Fondos en Banco,strength,push,compound,intermedi
 bench-figure-4-glute-stretch,Bench Figure-4 Glute Stretch,Vierer-Gesäßdehnung an der Bank,Estiramiento Figura 4 de Glúteos en Banco,stretching,static,isolation,beginner,flat_bench,upper_legs,gluteus_maximus,gluteus_medius,mobility,mobility|stretching,5.0,True,False,"A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.","Sit on the end of a bench. | Cross one ankle over the opposite knee. | Keep your back flat and hinge forward over the crossed leg. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/bench-figure-4-glute-stretch-main.webp
 bench-hamstring-stretch,Bench Hamstring Stretch,Hamstring-Dehnung an der Bank,Estiramiento de Isquiotibiales en Banco,stretching,static,isolation,beginner,flat_bench,upper_legs,hamstrings,erector_spinae,mobility,mobility|stretching,5.0,True,False,"A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring.","Place one heel on a bench with that leg straight. | Stand tall on the supporting leg. | Hinge forward from the hips over the raised leg. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/bench-hamstring-stretch-main.webp
 bench-lat-stretch,Bench Lat Stretch,Lat-Dehnung an der Bank,Estiramiento de Dorsales en Banco,stretching,static,isolation,beginner,flat_bench,back,latissimus_dorsi,posterior_deltoid,mobility,mobility|stretching,5.0,False,False,"A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats.","Kneel on the floor in front of a bench. | Place both hands on top of the bench. | Sit your hips back and let your chest sink down. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/bench-lat-stretch-main.webp
+bench-leg-pull-in,Bench Leg Pull-In,Bank-Beinzug,Encogimiento de Piernas en Banco,strength,dynamic,isolation,beginner,,core,rectus_abdominis,hip_flexors|obliques,hypertrophy|endurance,core|calisthenics|requires_bench,3.5,False,True,"A supine core exercise on a flat bench, pulling the knees toward the chest to train the rectus abdominis.","Lie on your back on a flat bench and grip the sides behind your head for support. | Extend your legs straight out with heels just above the bench surface. | Pull your knees toward your chest, lifting the hips slightly off the bench. | Extend the legs back out under control without letting the heels touch the bench. | Repeat for the desired number of repetitions.",images/flat/bench-leg-pull-in-start.webp,images/flat/bench-leg-pull-in-peak.webp,
 bench-press,Barbell Bench Press,Langhantel-Bankdrücken,Press de Banca con Barra,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength|power,powerlifting|push_day|big_three|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A compound pushing movement that targets the chest, shoulders, and triceps.",Lie flat on a bench with your eyes under the bar. | Grip the bar slightly wider than shoulder-width. | Unrack the bar and lower it to your mid-chest. | Press the bar back up to full arm extension. | Repeat for the desired number of reps.,images/flat/bench-press-start.webp,images/flat/bench-press-peak.webp,
 bench-pull,Bench Pull,Bench-Pull,Remo en Banco,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy|strength,lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,"A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.",Lie face down on an elevated bench with arms hanging straight down. | Grip a barbell or dumbbells below you. | Row the weight up to the underside of the bench. | Squeeze your shoulder blades at the top. | Lower under control and repeat.,images/flat/bench-pull-start.webp,images/flat/bench-pull-peak.webp,
 bent-arm-barbell-pullover,Bent Arm Barbell Pullover,Langhantel-Pullover mit gebeugten Armen,Pullover con Barra y Brazos Flexionados,strength,pull,isolation,intermediate,barbell,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,"A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest.",Lie on a bench holding a barbell above your chest with bent elbows. | Keep your elbows bent throughout the movement. | Lower the barbell behind your head in an arc. | Pull the barbell back over your chest using your lats. | Repeat for the desired number of reps.,images/flat/bent-arm-barbell-pullover-start.webp,images/flat/bent-arm-barbell-pullover-peak.webp,
+bent-arm-ez-bar-pullover,Bent-Arm EZ-Bar Pullover,SZ-Stangen-Pullover mit gebeugten Armen,Pullover con Barra Z y Brazos Flexionados,strength,pull,compound,intermediate,ez_bar,back,latissimus_dorsi|pectoralis_major,posterior_deltoid|serratus_anterior|triceps_brachii,hypertrophy|strength,pull_day|requires_bench,6.0,False,False,A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch.,"Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends. | Start with the bar above your chest, elbows bent to roughly 90 degrees. | Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs. | Pull the bar back over the chest along the same arc, without straightening the elbows. | Repeat for the recommended number of repetitions.",images/flat/bent-arm-ez-bar-pullover-start.webp,images/flat/bent-arm-ez-bar-pullover-peak.webp,
+bent-over-db-row,Bent-Over Dumbbell Row,Vorgebeugtes Kurzhantel-Rudern,Remo con Mancuernas Inclinado,strength,pull,compound,intermediate,dumbbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy|strength,pull_day|back_day,6.0,False,False,A two-arm bent-over row with a dumbbell in each hand. The free movement of independent dumbbells lets the elbows track natural and adds a stability demand that a barbell row hides.,"Stand with feet hip-width, holding a dumbbell in each hand at the sides, palms facing in. | Hinge at the hips with a flat back until the torso is roughly 30–45 degrees from horizontal, dumbbells hanging directly below the shoulders. | Brace the core and pull both dumbbells up and slightly back, driving the elbows past the ribs. | Squeeze the upper back at the top, keeping the elbows tucked. | Lower under control to the starting position with the arms fully extended. | Repeat for the recommended number of repetitions.",images/flat/bent-over-db-row-start.webp,images/flat/bent-over-db-row-peak.webp,
 bent-over-ez-bar-row,Bent-Over EZ-Bar Row,Vorgebeugtes SZ-Stangen-Rudern,Remo con Barra Z Inclinado,strength,pull,compound,intermediate,ez_bar,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy|strength,pull_day|knee_safe|shoulder_safe,6.0,False,False,A horizontal pulling movement with an EZ-bar for a wrist-friendly back rowing exercise.,"Hold an EZ-bar with an overhand grip, hinge at the hips to 45 degrees. | Pull the bar to your lower ribcage. | Lower under control. | Repeat.",images/flat/bent-over-ez-bar-row-start.webp,images/flat/bent-over-ez-bar-row-peak.webp,
 bicep-curl,Dumbbell Bicep Curl,Kurzhantel-Bizepscurl,Curl de Bíceps con Mancuernas,strength,pull,isolation,beginner,dumbbell,upper_arms,biceps_brachii,brachialis|forearm_flexors,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,An isolation exercise targeting the biceps.,"Stand holding dumbbells at your sides, palms forward. | Curl the weights up toward your shoulders. | Squeeze at the top, then lower under control. | Repeat.",images/flat/bicep-curl-start.webp,images/flat/bicep-curl-peak.webp,
 bicycle-crunch,Bicycle Crunch,Fahrrad-Crunch,Crunch de Bicicleta,strength,pull,compound,beginner,,core,obliques|rectus_abdominis,hip_flexors,hypertrophy,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A dynamic crunch variation targeting both the rectus abdominis and obliques.,Lie on your back with hands behind your head and legs raised. | Bring one knee toward your chest while rotating your torso to meet it with the opposite elbow. | Extend that leg while bringing the other knee in. | Continue alternating in a pedaling motion. | Repeat.,images/flat/bicycle-crunch-start.webp,images/flat/bicycle-crunch-peak.webp,
+bird-dog,Bird-Dog,Bird-Dog,Bird-Dog,strength,dynamic,compound,beginner,,core,erector_spinae|transverse_abdominis,gluteus_maximus,endurance|rehabilitation,core|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,5.0,False,True,A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core.,"Start on all fours with a neutral spine. | Extend your right arm forward and left leg back simultaneously. | Hold for a moment, then return. | Repeat on the other side. | Alternate.",images/flat/bird-dog-start.webp,images/flat/bird-dog-peak.webp,
 bird-dog-hold,Bird Dog Hold,Bird-Dog-Halt,Bird-Dog Isométrico,strength,static,compound,intermediate,,core,erector_spinae|rectus_abdominis,gluteus_maximus|obliques|posterior_deltoid,hypertrophy|strength,lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,True,"A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability.","Start on all fours with hands under shoulders and knees under hips. | Extend one arm forward and the opposite leg back. | Keep your core tight and body level. | Hold the position without rotating your torso. | Hold for time. Complete on one side, then switch.",,,images/flat/bird-dog-hold-main.webp
+boat-pose,Boat Pose,Bootshaltung,Postura del Barco,strength,static,compound,intermediate,,core,hip_flexors|rectus_abdominis,erector_spinae|quadriceps,endurance|strength,core|calisthenics,5.0,False,True,"A seated balance on the sit bones with the legs lifted and the chest tall, holding a V shape that loads the hip flexors and the whole front of the trunk.","Sit on the floor with the knees bent and the feet flat, hands resting behind the thighs. | Lean back until you balance just behind the sit bones and lift the chest so the spine stays long. | Lift the shins until they are parallel to the floor, then straighten the legs as far as the back stays flat. | Reach the arms forward beside the legs and hold the position for the prescribed time. | Lower the feet under control to finish.",,,images/flat/boat-pose-main.webp
 bodyweight-calf-raise,Bodyweight Calf Raise,Bodyweight Wadenheben,Elevación de Talones con Peso Corporal,strength,push,isolation,beginner,,lower_legs,gastrocnemius,soleus,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,False,True,"A beginner-friendly calf raise using body weight only on flat ground, strengthening the gastrocnemius and soleus.",Stand with feet hip-width apart on a flat surface. | Push up onto the balls of your feet as high as possible. | Squeeze your calves at the top. | Lower your heels back to the floor under control. | Repeat for the desired number of reps.,images/flat/bodyweight-calf-raise-start.webp,images/flat/bodyweight-calf-raise-peak.webp,
 bodyweight-good-morning,Bodyweight Good Morning,Bodyweight Good Morning,Buenos Días con Peso Corporal,strength,pull,compound,beginner,,back,erector_spinae|hamstrings,gluteus_maximus,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,True,"A bodyweight hip hinge with hands behind the head, strengthening the hamstrings and spinal erectors.",Stand with feet hip-width apart and hands behind your head. | Keep a slight bend in your knees and brace your core. | Hinge at the hips and lower your torso toward parallel. | Drive your hips forward to return to standing. | Repeat for the desired number of reps.,images/flat/bodyweight-good-morning-start.webp,images/flat/bodyweight-good-morning-peak.webp,
 bodyweight-lateral-raise,Bodyweight Lateral Raise,Körpergewicht Seitheben,Elevación Lateral con Peso Corporal,strength,push,isolation,beginner,,shoulders,lateral_deltoid,anterior_deltoid|trapezius,hypertrophy,shoulder_focus|push_day,3.5,False,True,A shoulder isolation movement performed without equipment to develop lateral deltoid width.,Stand upright with arms hanging at your sides. | Raise both arms out to the sides with a slight elbow bend until parallel with the floor. | Pause briefly at the top. | Lower slowly back to the starting position. | Repeat for the desired reps.,images/flat/bodyweight-lateral-raise-start.webp,images/flat/bodyweight-lateral-raise-peak.webp,
 bodyweight-overhead-press,Bodyweight Overhead Press,Bodyweight Overhead Press,Press por Encima de la Cabeza con Peso Corporal,strength,push,compound,beginner,,shoulders,anterior_deltoid|triceps_brachii,serratus_anterior|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,5.0,False,True,"A bodyweight press performed in a pike position facing a wall, replicating the overhead pressing pattern with the shoulders and triceps.",Stand facing a wall in a pike position with hands on the ground. | Walk your feet closer for a more vertical body line. | Lower your head toward the floor by bending your elbows. | Press through your hands to extend your arms. | Repeat for the desired number of reps.,images/flat/bodyweight-overhead-press-start.webp,images/flat/bodyweight-overhead-press-peak.webp,
+bodyweight-reverse-lunge,Bodyweight Reverse Lunge,Ausfallschritt rückwärts (Körpergewicht),Zancada Inversa con Peso Corporal,strength,push,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy,leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe,5.0,True,True,"A lunge variation using only body weight, stepping backward for better knee stability than a forward lunge.",Stand tall with your feet hip-width apart. | Step one leg back and lower your knee toward the floor. | Lower until your front thigh is parallel to the floor. | Push through your front heel to return to standing. | Repeat on both sides.,images/flat/bodyweight-reverse-lunge-start.webp,images/flat/bodyweight-reverse-lunge-peak.webp,
 bodyweight-squat,Bodyweight Squat,Bodyweight Kniebeuge,Sentadilla con Peso Corporal,strength,push,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,False,True,"A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics.",Stand with feet shoulder-width apart and arms extended forward. | Sit back and down by bending your hips and knees. | Lower until your thighs are parallel to the floor. | Drive through your heels to return to standing. | Repeat for the desired number of reps.,images/flat/bodyweight-squat-start.webp,images/flat/bodyweight-squat-peak.webp,
+bow-pose,Bow Pose,Bogenhaltung,Postura del Arco,strength,static,compound,intermediate,,back,erector_spinae|gluteus_maximus,hamstrings|pectoralis_major,endurance|strength,calisthenics,5.0,False,True,"A prone backbend in which the hands hold the ankles and the legs press away, lifting the chest and thighs off the floor and loading the whole back line.","Lie face down with the arms beside the body and the forehead resting on the mat. | Bend the knees and take hold of the outside of both ankles. | Press the shins back into the hands so the chest and thighs lift away from the floor. | Hold the lifted position for the prescribed time, keeping the neck long and the gaze forward. | Release the ankles and lower down under control.",,,images/flat/bow-pose-main.webp
 box-jump,Box Jump,Box Jump,Salto al Cajón,plyometrics,dynamic,compound,intermediate,plyo_box,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|hamstrings|soleus,power,leg_day|conditioning,7.0,False,False,"A plyometric jump from a quarter-squat onto a stable box, training lower-body power.",Stand a foot in front of a sturdy box with feet shoulder-width. | Drop into a quarter-squat and swing the arms back. | Drive the arms up and explode off the floor onto the box. | Land softly with both feet flat and knees bent. | Step down — do not jump down — and reset.,images/flat/box-jump-start.webp,images/flat/box-jump-peak.webp,
 box-squat,Box Squat,Box Squat,Sentadilla en Caja,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,False,True,"A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips.","Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance. | Push your hips back and bend your knees, sitting back toward the box rather than straight down. | Touch the box lightly with your glutes without collapsing onto it. | Drive through your feet to stand back up, squeezing your glutes at the top. | Repeat for the desired number of reps.",images/flat/box-squat-start.webp,images/flat/box-squat-peak.webp,
 bulgarian-split-squat,Bulgarian Split Squat,Bulgarische Kniebeuge,Sentadilla Búlgara,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|shoulder_safe|lower_back_safe|no_axial_load|requires_bench,6.0,True,False,A single-leg squat variation with the rear foot elevated.,"Stand in front of a bench, place one foot behind you on the bench. | Hold dumbbells at your sides. | Lower your body until your front thigh is parallel to the floor. | Push through your front heel to stand back up. | Repeat on both sides.",images/flat/bulgarian-split-squat-start.webp,images/flat/bulgarian-split-squat-peak.webp,
 burpees,Burpees,Burpees,Burpees,cardio,dynamic,compound,intermediate,,full_body,gluteus_maximus|pectoralis_major|quadriceps,anterior_deltoid|rectus_abdominis|triceps_brachii,endurance|power,full_body|conditioning,8.0,False,True,"A full-body conditioning movement combining a squat, plank, push-up, and jump.","Stand with feet shoulder-width apart. | Squat down and place the hands on the floor in front of you. | Jump or step the feet back into a plank, then perform a push-up. | Jump or step the feet forward to the hands. | Stand up and jump explosively, reaching the arms overhead.",,,images/flat/burpees-main.webp
+butterfly-stretch,Butterfly Stretch,Schmetterlings-Dehnung,Estiramiento de Mariposa,stretching,static,isolation,beginner,,upper_legs,adductors,hip_flexors,mobility,mobility|stretching,5.0,False,True,"A seated stretch for the inner thighs, pressing the soles of the feet together with the knees dropped out.","Sit tall and press the soles of your feet together. | Let your knees drop out toward the floor. | Hold your feet and sit up tall. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/butterfly-stretch-main.webp
 cable-bent-over-row,Cable Bent-Over Row,Kabelzug Vorgebeugtes Rudern,Remo Inclinado con Cable,strength,pull,compound,intermediate,cable,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy,pull_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,A cable rowing variation providing constant tension throughout the movement.,Attach a straight or V-bar to a low cable pulley. | Hinge at the hips with knees slightly bent. | Pull the handle toward your lower chest. | Squeeze your shoulder blades at the top. | Lower with control and repeat.,images/flat/cable-bent-over-row-start.webp,images/flat/cable-bent-over-row-peak.webp,
 cable-chest-press,Cable Chest Press,Kabelzug Brustdrücken,Press de Pecho con Cable,strength,push,compound,intermediate,cable,chest,pectoralis_major,anterior_deltoid|serratus_anterior|triceps_brachii,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A standing chest press on the cable machine, providing constant tension while the staggered stance demands core stability.",Set the cables to chest height and face away from the machine. | Grip a handle in each hand and step forward into a staggered stance. | Press the handles forward until your arms are extended. | Squeeze your chest at the top. | Return under control and repeat.,images/flat/cable-chest-press-start.webp,images/flat/cable-chest-press-peak.webp,
 cable-crunch,Cable Crunch,Kabelzug Crunch,Crunch con Cable,strength,push,isolation,intermediate,cable,core,rectus_abdominis,obliques|transverse_abdominis,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis.",Kneel in front of a cable machine with a rope attachment at the top. | Hold the rope near your forehead with elbows bent. | Crunch down by flexing your spine and bringing your elbows to your thighs. | Squeeze your abs hard at the bottom. | Return to the start position and repeat.,images/flat/cable-crunch-start.webp,images/flat/cable-crunch-peak.webp,
 cable-curl,Cable Curl,Kabelzug-Curl,Curl con Cable,strength,pull,isolation,beginner,cable,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,A bicep curl using cable resistance for constant tension.,"Stand facing a low cable pulley with a straight bar or EZ-bar attachment. | Grip the bar with an underhand grip, elbows at your sides. | Curl the bar up toward your shoulders. | Lower with control. | Repeat.",images/flat/cable-curl-start.webp,images/flat/cable-curl-peak.webp,
 cable-external-rotation,Cable External Rotation,Kabelzug Außenrotation,Rotación Externa con Cable,strength,push,compound,intermediate,cable,shoulders,posterior_deltoid,rhomboids|trapezius,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts.","Set a cable pulley to elbow height and grip the handle. | Stand side-on to the machine with your working elbow bent at 90 degrees. | Keep your elbow glued to your side and rotate your forearm outward. | Pause at the end of the movement. | Return under control. Complete reps on one side, then switch.",images/flat/cable-external-rotation-start.webp,images/flat/cable-external-rotation-peak.webp,
 cable-fly,Cable Fly,Kabelzug Fly,Aperturas con Cable,strength,push,isolation,intermediate,cable,chest,pectoralis_major,anterior_deltoid,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,An isolation movement for the chest using cable resistance for constant tension.,"Stand between two cable columns with handles attached to high pulleys. | With a slight bend in your elbows, open your arms wide. | Bring your hands together in front of your chest in a hugging motion. | Slowly return to the starting position. | Repeat.",images/flat/cable-fly-start.webp,images/flat/cable-fly-peak.webp,
-cable-front-raise,Cable Front Raise,Kabelzug Frontheben,Elevación Frontal con Cable,strength,push,isolation,intermediate,cable,shoulders,anterior_deltoid,lateral_deltoid|pectoralis_major,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt.",Stand facing away from a low cable pulley with a handle attachment. | Hold the handle with arm extended at your thigh. | Raise your arm forward to shoulder height keeping it straight. | Pause at the top. | Lower under control and repeat.,images/flat/cable-front-raise-start.webp,images/flat/cable-front-raise-peak.webp,
+cable-front-raise,Cable Front Raise,Kabelzug Frontheben,Elevación Frontal con Cable,strength,push,isolation,intermediate,cable,shoulders,anterior_deltoid,lateral_deltoid|pectoralis_major,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,True,False,"An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt.",Stand facing away from a low cable pulley with a handle attachment. | Hold the handle with arm extended at your thigh. | Raise your arm forward to shoulder height keeping it straight. | Pause at the top. | Lower under control and repeat.,images/flat/cable-front-raise-start.webp,images/flat/cable-front-raise-peak.webp,
 cable-hammer-curl,Cable Hammer Curl,Kabelzug Hammer Curl,Curl de Martillo en Cable,strength,pull,isolation,intermediate,cable,upper_arms,biceps_brachii|brachialis|brachioradialis,forearm_flexors,hypertrophy,arm_day|pull_day,5.0,False,False,A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension.,"Attach a rope to a low cable pulley and stand facing the machine. | Grip the rope with a neutral (hammer) grip, palms facing each other. | Curl the rope upward toward your shoulders, keeping elbows pinned at your sides. | Squeeze at the top, then lower slowly to full extension. | Repeat for the desired reps.",images/flat/cable-hammer-curl-start.webp,images/flat/cable-hammer-curl-peak.webp,
 cable-kickback,Cable Glute Kickback,Kabelzug-Gesäßkick,Patada Trasera de Glúteos en Cable,strength,push,isolation,intermediate,cable,upper_legs,gluteus_maximus,hamstrings,hypertrophy,arm_day|push_day,5.0,True,False,"A cable isolation exercise for the glutes, extending the hip back against constant resistance.","Attach an ankle cuff to a low cable pulley and fasten it around one ankle. | Stand facing the machine, holding the frame lightly for balance, and hinge slightly forward at the hips. | Kick the cuffed leg straight back, extending the hip fully while keeping the knee nearly straight. | Squeeze the glute at full hip extension, then return the foot slowly to the start. | Complete all reps on one side before switching.",images/flat/cable-kickback-start.webp,images/flat/cable-kickback-peak.webp,
 cable-lateral-raise,Cable Lateral Raise,Kabel-Seitheben,Elevación Lateral en Polea,strength,push,isolation,intermediate,cable,shoulders,lateral_deltoid,anterior_deltoid|trapezius,hypertrophy,shoulder_focus|push_day,5.0,True,False,"A unilateral lateral raise on the cable, providing constant tension on the side delt.","Stand sideways to a low pulley, grip the handle with the outside hand. | Keep a soft bend in the elbow and the cable in front of the working leg. | Raise the arm out to the side until parallel to the floor. | Lower under control. Complete reps per side, then switch. | Maintain tension — do not let the weight rest at the bottom.",images/flat/cable-lateral-raise-start.webp,images/flat/cable-lateral-raise-peak.webp,
+cable-pallof-press,Cable Pallof Press,Kabelzug-Pallof-Press,Press Pallof en Polea,strength,push,compound,intermediate,cable,core,obliques|transverse_abdominis,anterior_deltoid|erector_spinae|gluteus_medius|rectus_abdominis,core|strength,core|core_focus|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,False,An anti-rotation core exercise in which a cable pulls you sideways while you press a handle straight out from your chest and refuse to let your torso turn.,"Set a cable at chest height and take the handle in both hands, standing side-on to the machine. | Step away until there is real tension on the cable, with your feet about shoulder-width apart and knees softly bent. | Bring the handle to the centre of your chest and brace your trunk and glutes. | Press the handle straight out in front of you until your arms are extended, resisting the pull that wants to rotate you toward the machine. | Hold the extended position for a moment, then bring the handle back to your chest under control. | Complete the desired reps, then turn around and repeat facing the other way.",images/flat/cable-pallof-press-start.webp,images/flat/cable-pallof-press-peak.webp,
 cable-tricep-kickback,Cable Tricep Kickback,Kabelzug Trizeps-Kickback,Patada de Tríceps con Cable,strength,push,isolation,intermediate,cable,upper_arms,triceps_brachii,posterior_deltoid,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,"An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps.","Attach a handle to a low cable and hinge forward at the hips. | Tuck your upper arm against your side with elbow bent 90 degrees. | Extend your elbow to push the handle back behind you. | Squeeze your triceps at the end of the movement. | Return under control. Complete reps on one side, then switch.",images/flat/cable-tricep-kickback-start.webp,images/flat/cable-tricep-kickback-peak.webp,
 cable-upright-row,Cable Upright Row,Kabelzug Hochziehen,Remo al Mentón con Cable,strength,pull,compound,intermediate,cable,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,An upright row performed with a cable for constant tension on the lateral deltoids and traps.,"Stand in front of a cable machine and grip a straight bar or rope at thigh height. | Pull the bar up toward your chin, leading with your elbows. | Lower under control. | Repeat.",images/flat/cable-upright-row-start.webp,images/flat/cable-upright-row-peak.webp,
 cable-wrist-curl,Cable Wrist Curl,Kabelzug Handgelenks-Curl,Curl de Muñeca con Cable,strength,pull,isolation,intermediate,cable,lower_arms,forearm_flexors,,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors.,"Attach a straight bar to a low cable pulley. | Kneel or sit with forearms on a bench, palms facing up. | Let your wrists flex off the bench edge. | Curl the bar up by flexing your wrists. | Lower under control and repeat.",images/flat/cable-wrist-curl-start.webp,images/flat/cable-wrist-curl-peak.webp,
+camel-pose,Camel Pose,Kamelhaltung,Postura del Camello,stretching,static,compound,intermediate,,core,erector_spinae|hip_flexors,pectoralis_major|quadriceps,mobility,mobility|stretching,5.0,False,True,"A kneeling backbend that opens the front of the hips, the abdomen and the chest while the hands support the position on the heels or the lower back.","Kneel with the knees hip-width apart and the hips stacked over the knees. | Place the hands on the back of the pelvis with the fingers pointing down and lift the chest. | Press the hips forward and arch back, reaching for the heels if the position stays comfortable. | Hold the pose for the prescribed time, keeping the neck in line with the spine. | Bring the hands back to the pelvis and come up chest-first.",,,images/flat/camel-pose-main.webp
 captains-chair-knee-raise,Captain's Chair Knee Raise,Knieheben am Stütz,Elevación de Rodillas en Silla Romana,strength,pull,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,core_focus,5.0,False,True,A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors.,"Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Engage your core and raise your knees toward your chest. | Hold briefly at the top, then lower slowly to the starting position. | Repeat for the desired reps.",images/flat/captains-chair-knee-raise-start.webp,images/flat/captains-chair-knee-raise-peak.webp,
 captains-chair-leg-raise,Captain's Chair Leg Raise,Beinheben am Stütz,Elevación de Piernas en Silla Romana,strength,pull,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,core_focus,5.0,False,True,A bodyweight core exercise on a captain's chair that targets the lower abs and hip flexors with straight legs for greater difficulty.,"Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Keeping your legs straight, raise them until parallel with the floor or higher. | Hold briefly at the top, then lower slowly. | Repeat for the desired reps.",images/flat/captains-chair-leg-raise-start.webp,images/flat/captains-chair-leg-raise-peak.webp,
+cat-cow,Cat-Cow,Katze-Kuh,Gato-Vaca,stretching,dynamic,compound,beginner,,back,erector_spinae|rectus_abdominis,transverse_abdominis|trapezius,mobility,mobility|stretching,5.0,False,True,"A kneeling flow that alternates between rounding the spine towards the ceiling and letting it sag while the chest opens, moving every segment of the back through its range.","Start on all fours with the hands under the shoulders and the knees under the hips. | Exhale and round the spine towards the ceiling, tucking the tailbone and letting the head drop. | Inhale and reverse it: let the belly sink, lift the chest and tailbone, and look slightly forward. | Move between the two shapes slowly, one breath per position. | Finish in a neutral spine and sit back onto the heels.",,,images/flat/cat-cow-main.webp
+cat-stretch,Cat Stretch,Katzen-Dehnung,Estiramiento del Gato,stretching,static,compound,beginner,,back,erector_spinae,rhomboids|trapezius,mobility,mobility|stretching,5.0,False,True,A kneeling stretch that rounds the spine upward to lengthen the back muscles.,"Start on all fours, hands under shoulders and knees under hips. | Round your spine up toward the ceiling. | Tuck your chin toward your chest. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/cat-stretch-main.webp
+chair-pose,Chair Pose,Stuhlhaltung,Postura de la Silla,strength,static,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,anterior_deltoid|erector_spinae,endurance|strength,calisthenics,5.0,False,True,"A standing hold with the hips sunk back and the arms overhead, so the quadriceps and the upper back work isometrically against bodyweight.","Stand with the feet together or hip-width apart and the weight in the heels. | Bend the knees and send the hips back as if sitting down onto a chair. | Raise the arms overhead beside the ears, keeping the ribs from flaring. | Hold the position for the prescribed time with the chest lifted and the knees tracking over the toes. | Press through the heels to stand back up.",,,images/flat/chair-pose-main.webp
 cheat-curl,Cheat Curl,Cheat Curl,Curl con Impulso,strength,pull,isolation,intermediate,barbell,upper_arms,biceps_brachii,brachialis|brachioradialis|erector_spinae,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A momentum-assisted bicep curl using slight hip drive on the way up and a slow, controlled lowering phase.",Stand holding weight at thigh level with an underhand grip. | Use a slight hip drive to start the curl. | Curl the weight up toward your shoulders explosively. | Lower the weight slowly under control through the full range. | Repeat for the desired number of reps.,images/flat/cheat-curl-start.webp,images/flat/cheat-curl-peak.webp,
 chest-press-machine,Machine Chest Press,Maschinen-Brustdrücken,Press de Pecho en Máquina,strength,push,compound,beginner,chest_press_machine,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A machine-based pressing movement for the chest, ideal for beginners.",Sit in the machine with your back flat against the pad. | Grip the handles at chest level. | Push the handles forward until your arms are fully extended. | Slowly return to the starting position. | Repeat.,images/flat/chest-press-machine-start.webp,images/flat/chest-press-machine-peak.webp,
 chest-supported-db-row,Chest-Supported Dumbbell Row,Brustgestütztes Kurzhantel-Rudern,Remo con Mancuernas con Apoyo en el Pecho,strength,pull,compound,intermediate,dumbbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy,pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench,6.0,False,False,A dumbbell row with chest support to eliminate lower back strain and isolate the back muscles.,"Lie face-down on an incline bench with dumbbells hanging beneath. | Row the dumbbells up to your sides. | Squeeze at the top, then lower. | Repeat.",images/flat/chest-supported-db-row-start.webp,images/flat/chest-supported-db-row-peak.webp,
 chest-supported-dumbbell-shrug,Chest Supported Dumbbell Shrug,Brustgestütztes Kurzhantel-Schulterheben,Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho,strength,pull,isolation,intermediate,dumbbell,back,trapezius,posterior_deltoid|rhomboids,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum.",Set an incline bench to about 30 degrees. | Lie face down on the bench holding dumbbells at arm's length. | Shrug your shoulders up and back toward your ears. | Squeeze your upper traps at the top. | Lower under control and repeat.,images/flat/chest-supported-dumbbell-shrug-start.webp,images/flat/chest-supported-dumbbell-shrug-peak.webp,
+chest-supported-kettlebell-row,Chest-Supported Kettlebell Row,Brustgestütztes Kettlebell-Rudern,Remo con Kettlebell Apoyado en el Pecho,strength,pull,compound,beginner,kettlebell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy,pull_day|requires_bench,6.0,False,False,"This exercise targets your back muscles, primarily the latissimus dorsi and rhomboids, by pulling a kettlebell towards your chest while your torso is supported.","Lie face down on an incline bench, allowing your arms to hang freely with a kettlebell in each hand. | Brace your core and retract your shoulder blades. | Pull the kettlebells towards your hips, squeezing your shoulder blades together. | Pause briefly at the top, feeling the contraction in your back. | Slowly lower the kettlebells back to the starting position with control.",images/flat/chest-supported-kettlebell-row-start.webp,images/flat/chest-supported-kettlebell-row-peak.webp,
+chest-supported-smith-machine-row,Chest-Supported Smith Machine Row,Brustgestütztes Rudern an der Smith-Maschine,Remo con Apoyo en el Pecho en Máquina Smith,strength,pull,compound,beginner,smith_machine,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy,pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench,6.0,False,False,"A row performed against an inclined pad inside the Smith machine, where the chest support removes the lower back from the movement and the guided bar keeps the pull in one line.","Set an incline bench inside the Smith machine facing the bar, and set the bar low enough that your arms hang straight when you lean on the pad. | Stand astride the bench with your feet planted and your chest resting against the top of the pad. | Take an overhand grip a little wider than shoulder-width and unhook the bar with your arms extended. | Pull the bar up to your lower chest, leading with your elbows and squeezing the shoulder blades together at the top. | Lower the bar under control until your arms are straight again, and repeat for the desired number of repetitions.",images/flat/chest-supported-smith-machine-row-start.webp,images/flat/chest-supported-smith-machine-row-peak.webp,
+childs-pose,Child's Pose,Stellung des Kindes,Postura del Niño,stretching,static,compound,beginner,,back,erector_spinae|latissimus_dorsi,trapezius,mobility,mobility|stretching,5.0,False,True,"A kneeling rest stretch that lengthens the lats, lower back and shoulders with the arms reaching forward.","Kneel and sit your hips back toward your heels. | Fold your torso forward over your thighs. | Reach both arms out long on the floor in front. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/childs-pose-main.webp
 chin-tuck-hold,Chin Tuck Hold,Kinn-zurück-Halten,Retracción de Mentón Sostenida,strength,static,compound,intermediate,,full_body,trapezius,rhomboids,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A static neck drill that retracts the head straight back to strengthen the deep neck flexors and counter forward-head posture.,"Stand or sit tall with your shoulders relaxed. | Pull your chin straight back, creating a double chin. | Keep your head level without tilting. | Hold the position for the desired duration. | Release and repeat for multiple sets.",,,images/flat/chin-tuck-hold-main.webp
 chin-ups,Chin-Ups,Chin-Ups,Dominadas en Supinación,strength,pull,compound,intermediate,pull_up_bar,back,biceps_brachii|latissimus_dorsi,rhomboids,hypertrophy|strength,calisthenics|pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A supinated-grip pull-up that strongly activates the biceps alongside the lats.,Hang from a bar with a shoulder-width underhand grip. | Pull yourself up until chin is above the bar. | Lower under control. | Repeat.,images/flat/chin-ups-start.webp,images/flat/chin-ups-peak.webp,
 clamshells,Clamshells,Clamshells,Almejas,strength,push,compound,intermediate,,upper_legs,abductors|gluteus_medius,gluteus_maximus,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A side-lying hip exercise opening the top knee against gravity to activate the gluteus medius.,"Lie on your side with knees bent and stacked on top of each other. | Keep your feet together and hips stacked. | Open your top knee toward the ceiling without rotating your hips. | Squeeze your outer glute at the top. | Lower under control. Complete reps on one side, then switch.",images/flat/clamshells-start.webp,images/flat/clamshells-peak.webp,
+clamshells-hold,Clamshell Hold,Clamshells-Halt,Almejas Isométricas,strength,static,compound,intermediate,,upper_legs,abductors|gluteus_medius,gluteus_maximus,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"The top position of the clamshell held for time: lying on one side with the knees bent and stacked, the upper knee lifted and the pelvis square, so the glute medius works isometrically instead of through repetitions.","Lie on one side with the hips and knees bent about 45 and 90 degrees, heels together and knees stacked. | Stack the shoulders and hips vertically and brace the trunk so the pelvis cannot roll backwards. | Open the upper knee as far as it goes without the pelvis rotating, keeping the heels touching. | Hold that open position for the prescribed time, breathing normally. | Lower the knee under control and repeat on the other side.",,,images/flat/clamshells-hold-main.webp
 clap-push-ups,Clap Push-Ups,Klatschen-Push-Ups,Flexiones con Palmada,strength,push,compound,advanced,,chest,pectoralis_major,triceps_brachii,power|endurance,calisthenics|knee_safe|no_axial_load|lower_back_safe,7.0,False,True,An explosive plyometric push-up developing chest power and fast-twitch muscle fibers.,"Begin in a standard push-up position. | Lower your chest to the floor. | Explosively push up so hands leave the ground. | Clap your hands together and land softly, returning to start. | Repeat.",images/flat/clap-push-ups-start.webp,images/flat/clap-push-ups-peak.webp,
 clean,Clean,Clean,Clean,olympic,dynamic,compound,intermediate,barbell,full_body,gluteus_maximus|quadriceps,anterior_deltoid|erector_spinae|hamstrings|trapezius,power|strength,,8.0,False,False,An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders.,Stand over a loaded barbell with feet hip-width apart. | Grip the bar just outside your knees with an overhand grip. | Drive explosively through your legs and extend your hips. | Pull yourself under the bar and catch it on your front deltoids. | Stand fully upright to complete the lift.,images/flat/clean-start.webp,images/flat/clean-peak.webp,
 clean-and-jerk,Clean and Jerk,Clean and Jerk,Clean and Jerk,olympic,dynamic,compound,intermediate,barbell,full_body,anterior_deltoid|gluteus_maximus|quadriceps,erector_spinae|trapezius|triceps_brachii,power|strength,,8.0,False,False,"A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance.",Pull a loaded barbell from the floor to your shoulders as in a clean. | Stand fully with the bar racked on your front delts. | Dip slightly and drive the bar overhead explosively. | Split your legs to receive the bar with arms locked out. | Recover by stepping your feet back together.,images/flat/clean-and-jerk-start.webp,images/flat/clean-and-jerk-peak.webp,
+close-grip-barbell-curl,Close-Grip Barbell Curl,Langhantel-Curl enger Griff,Curl de Barra con Agarre Cerrado,strength,pull,isolation,beginner,barbell,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,pull_day|arm_day,5.0,False,False,"A standing barbell curl with a narrow grip, biasing the long head of the biceps and the brachialis.","Stand holding a barbell with an underhand grip, hands closer than shoulder-width apart. | Start with the bar at the thighs, arms extended, elbows tucked to the sides. | Curl the bar up to the shoulders by flexing the elbows. | Squeeze the biceps at the top, then lower under control. | Repeat for the recommended number of repetitions.",images/flat/close-grip-barbell-curl-start.webp,images/flat/close-grip-barbell-curl-peak.webp,
 close-grip-bench-press,Close-Grip Bench Press,Bankdrücken enger Griff,Press de Banca con Agarre Cerrado,strength,push,compound,intermediate,barbell,upper_arms,triceps_brachii,anterior_deltoid|pectoralis_major,hypertrophy|strength,arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A bench press variation with a narrow grip that shifts the emphasis to the triceps.,Lie on a flat bench and grip the barbell with hands shoulder-width apart. | Lower the bar to your lower chest keeping elbows close to your sides. | Press back up to full extension. | Repeat.,images/flat/close-grip-bench-press-start.webp,images/flat/close-grip-bench-press-peak.webp,
 close-grip-db-bench-press,Close-Grip Dumbbell Bench Press,Kurzhantel-Bankdrücken enger Griff,Press de Banca con Mancuernas y Agarre Cerrado,strength,push,compound,intermediate,dumbbell,upper_arms,triceps_brachii,anterior_deltoid|pectoralis_major,hypertrophy|strength,arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A dumbbell bench press with dumbbells held together to increase triceps involvement.,Lie on a flat bench and hold two dumbbells together over your chest. | Lower them to your chest keeping elbows close. | Press back up. | Repeat.,images/flat/close-grip-db-bench-press-start.webp,images/flat/close-grip-db-bench-press-peak.webp,
 close-grip-ez-bar-bench-press,Close-Grip EZ-Bar Bench Press,SZ-Stangen-Bankdrücken enger Griff,Press de Banca con Barra Z y Agarre Cerrado,strength,push,compound,intermediate,ez_bar,upper_arms,triceps_brachii,anterior_deltoid|pectoralis_major,hypertrophy|strength,arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A triceps-focused press using an EZ-bar with a narrow grip for wrist comfort.,Lie on a flat bench and grip the inner curves of the EZ-bar. | Lower the bar to your chest with elbows tucked. | Press back up to full extension. | Repeat.,images/flat/close-grip-ez-bar-bench-press-start.webp,images/flat/close-grip-ez-bar-bench-press-peak.webp,
+close-grip-ez-bar-curl,Close-Grip EZ-Bar Curl,Eng-Griff EZ-Stange Curl,Curl con Barra Z y Agarre Cerrado,strength,pull,isolation,beginner,ez_bar,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|pull_day,5.0,False,False,"An EZ-bar biceps curl with hands close together, biasing the long head of the biceps.","Stand holding an EZ-bar with hands on the inner bends, palms up. | Keep the elbows tucked at the sides. | Curl the bar up to shoulder level, squeezing the biceps. | Lower under control to a full stretch. | Repeat for the prescribed reps.",images/flat/close-grip-ez-bar-curl-start.webp,images/flat/close-grip-ez-bar-curl-peak.webp,
 close-grip-incline-bench,Close-Grip Incline Bench Press,Schrägbankdrücken enger Griff,Press de Banca Inclinado con Agarre Cerrado,strength,push,compound,intermediate,barbell,upper_arms,triceps_brachii,anterior_deltoid|pectoralis_major,hypertrophy,arm_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,An incline bench press with a close grip targeting the triceps and upper chest.,Set bench to an incline. Grip the barbell with hands shoulder-width or closer. | Lower the bar to your upper chest. | Press back up. | Repeat.,images/flat/close-grip-incline-bench-start.webp,images/flat/close-grip-incline-bench-peak.webp,
 close-grip-lat-pulldown,Close Grip Lat Pulldown,Enger Latzug,Jalón al Pecho con Agarre Cerrado,strength,pull,compound,intermediate,cable,back,latissimus_dorsi,biceps_brachii|brachialis|posterior_deltoid|rhomboids,hypertrophy|strength,lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,"A lat pulldown variation using a close, parallel-grip handle to emphasize the lower lats and biceps.",Sit at a lat pulldown machine and secure your thighs under the pad. | Grip the close-grip handle with palms facing each other. | Pull the handle down to your upper chest. | Squeeze your lats at the bottom. | Return under control and repeat.,images/flat/close-grip-lat-pulldown-start.webp,images/flat/close-grip-lat-pulldown-peak.webp,
 close-grip-pull-ups,Close-Grip Pull-Ups,Klimmzüge enger Griff,Dominadas con Agarre Cerrado,strength,pull,compound,intermediate,pull_up_bar,back,biceps_brachii|latissimus_dorsi,rhomboids,hypertrophy|strength,calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A pull-up with a narrow overhand grip that increases biceps and inner-back activation.,"Hang from a pull-up bar with hands shoulder-width or narrower, palms away. | Pull yourself up until chin clears the bar. | Lower under control. | Repeat.",images/flat/close-grip-pull-ups-start.webp,images/flat/close-grip-pull-ups-peak.webp,
 close-grip-push-ups,Close Grip Push Ups,Enger Liegestütz,Flexiones con Agarre Cerrado,strength,push,compound,intermediate,,chest,pectoralis_major|triceps_brachii,anterior_deltoid|serratus_anterior,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,A push-up variation with hands placed close together to emphasize the triceps.,Assume a push-up position with hands directly under your shoulders. | Keep your elbows tucked close to your ribs. | Lower your chest toward the floor. | Press back up to the starting position. | Repeat for the desired number of reps.,images/flat/close-grip-push-ups-start.webp,images/flat/close-grip-push-ups-peak.webp,
+close-stance-leg-press,Close-Stance Leg Press,Beinpresse mit engem Stand,Prensa de piernas con postura cerrada,strength,push,compound,beginner,leg_press,upper_legs,quadriceps,gluteus_maximus|hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,"A leg press with the feet set close together, increasing knee flexion and keeping the quadriceps prominent while the back remains supported against the pad.","Set the seat and back pad so your lower back stays supported throughout the repetition. | Place your feet close together near the middle of the platform, with the toes and knees pointing along the same line. | Lower the sled by bending the knees and hips while keeping both feet flat and the knees tracking over the toes. | Press the platform away through the whole foot until the legs are extended without snapping the knees straight. | Return under control and repeat for the desired number of repetitions.",images/flat/close-stance-leg-press-start.webp,images/flat/close-stance-leg-press-peak.webp,
+cobra-stretch,Cobra Stretch,Kobra-Dehnung,Estiramiento de la Cobra,stretching,static,isolation,beginner,,core,rectus_abdominis,hip_flexors|transverse_abdominis,mobility,mobility|stretching,5.0,False,True,A prone backbend that stretches the abdominals and front of the torso by lifting the chest.,"Lie face down with your hands under your shoulders. | Press through your hands to lift your chest off the floor. | Keep your hips and legs on the floor, shoulders relaxed. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/cobra-stretch-main.webp
+cocoons,Cocoons,Cocoons,Cocoons,strength,dynamic,compound,intermediate,,core,rectus_abdominis,hip_flexors|obliques,hypertrophy|endurance,core|calisthenics,5.0,False,True,A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position.,"Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor. | Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch. | Try to touch the hands to the shins at the top. | Reverse the motion smoothly, re-extending arms and legs back to the hover. | Repeat for the recommended number of repetitions.",images/flat/cocoons-start.webp,images/flat/cocoons-peak.webp,
 concentration-curl,Concentration Curl,Concentration Curl,Curl de Concentración,strength,pull,isolation,beginner,dumbbell,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,True,False,An isolation curl performed seated for peak bicep contraction.,"Sit on a bench with legs spread, holding a dumbbell in one hand. | Brace your elbow against the inside of your thigh. | Curl the dumbbell up toward your shoulder. | Lower with control. | Repeat on both sides.",images/flat/concentration-curl-start.webp,images/flat/concentration-curl-peak.webp,
+cossack-squat,Cossack Squat,Kosakenkniebeuge,Sentadilla cosaca,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,adductors|hamstrings,hypertrophy|strength,,6.0,True,True,"A wide-stance lateral squat that sinks the body deep over one bent leg while the other stays straight, training single-leg strength, hip mobility, and adductor flexibility.","Stand in a wide stance with toes turned slightly out. | Shift your weight to one side, bending that knee and sinking into a deep squat. | Keep the trailing leg straight with the heel down and toes up. | Sink as low as your mobility allows, keeping the chest tall. | Drive through the bent leg back to center, then repeat to the other side.",images/flat/cossack-squat-start.webp,images/flat/cossack-squat-peak.webp,
+cow-face-pose,Cow Face Pose,Kuhgesicht-Haltung,Postura de la Cara de Vaca,stretching,static,compound,beginner,,shoulders,gluteus_maximus|gluteus_medius,posterior_deltoid|triceps_brachii,mobility,mobility|stretching,5.0,True,True,"A seated pose with the knees stacked and the arms clasped behind the back, stretching the outer hips on one side and the shoulders in opposite directions.","Sit on the floor and cross one knee directly over the other so the knees stack in the midline. | Walk the feet out towards the hips and settle both sit bones evenly on the floor. | Reach the arm on the top-knee side up and bend it behind the head, then reach the other arm up the back to clasp. | Hold the position for the prescribed time, keeping the chest open and the spine tall. | Release and repeat with the other leg and arm on top.",,,images/flat/cow-face-pose-main.webp
+crab-dips,Crab Dips,Crab Dips,Fondos de Cangrejo,strength,push,compound,intermediate,,upper_arms,triceps_brachii,anterior_deltoid|gluteus_maximus|pectoralis_major,endurance|strength,calisthenics,5.0,False,True,"A floor triceps exercise from the reverse tabletop position: with the hands behind the hips and the trunk lifted, the elbows bend and straighten to move the body up and down.","Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels. | Press into the hands and feet and lift the hips until the trunk is roughly level with the knees. | Bend the elbows straight back to lower the hips towards the floor without sitting down. | Push back up until the arms are straight, keeping the hips lifted. | Repeat for the desired number of repetitions and lower the hips to finish.",images/flat/crab-dips-start.webp,images/flat/crab-dips-peak.webp,
+crescent-lunge,Crescent Lunge,Hoher Ausfallschritt,Zancada Alta,strength,static,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hip_flexors,endurance|strength,calisthenics,5.0,True,True,"A split-stance hold with the back heel lifted and the arms overhead, loading the front leg while the back hip stays long.","Step one foot forward into a long stance with the back heel lifted and the toes pointing forward. | Bend the front knee to about ninety degrees so it stacks over the ankle. | Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead. | Hold the position for the prescribed time with the ribs down and the back leg straight. | Step the feet together and repeat on the other side.",,,images/flat/crescent-lunge-main.webp
+cross-body-crunch,Cross-Body Crunch,Cross-Body-Crunch,Crunch Cruzado,strength,dynamic,isolation,beginner,,core,obliques,rectus_abdominis,hypertrophy|endurance,core|calisthenics,3.5,False,True,"A floor oblique crunch that draws the opposite elbow and knee toward each other, hitting the obliques and rectus together.","Lie face-up on the floor with knees bent and hands lightly behind the ears. | Crunch up and rotate, bringing the right elbow toward the left knee as the knee draws up. | Return to the starting position under control. | Repeat on the other side, alternating every rep.",images/flat/cross-body-crunch-start.webp,images/flat/cross-body-crunch-peak.webp,
 cross-body-hammer-curl,Cross Body Hammer Curl,Cross-Body-Hammer-Curl,Curl Martillo Cruzado,strength,pull,isolation,intermediate,dumbbell,upper_arms,brachialis|brachioradialis,biceps_brachii|forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A neutral-grip curl bringing the dumbbell across the body toward the opposite shoulder, emphasizing the brachialis and forearms.",Stand tall holding a dumbbell in each hand with a neutral grip. | Curl one dumbbell up across your body toward the opposite shoulder. | Keep your elbow stationary at your side. | Lower under control and repeat on the other side. | Continue alternating for the desired number of reps.,images/flat/cross-body-hammer-curl-start.webp,images/flat/cross-body-hammer-curl-peak.webp,
+cross-body-shoulder-stretch,Cross-Body Shoulder Stretch,Schulterdehnung über den Körper,Estiramiento de Hombro Cruzado,stretching,static,isolation,beginner,,shoulders,posterior_deltoid,rhomboids,mobility,mobility|stretching,5.0,True,True,A standing stretch that targets the rear shoulder by drawing one arm horizontally across the chest.,"Stand tall and bring one straight arm across your chest. | Hook your other forearm under it. | Gently pull the arm closer to your chest. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/cross-body-shoulder-stretch-main.webp
+crow-pose,Crow Pose,Krähe,Postura del Cuervo,strength,static,compound,advanced,,upper_arms,anterior_deltoid|triceps_brachii,rectus_abdominis|serratus_anterior,endurance|strength,calisthenics,5.0,False,True,"An arm balance with the knees resting on the backs of the upper arms and the feet lifted, held by the shoulders, arms and trunk.","Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you. | Bend the elbows straight back and set the knees high onto the backs of the upper arms. | Shift the weight forward onto the hands until the feet float off the floor. | Hold the balance for the prescribed time, rounding the upper back and looking slightly forward. | Lower the feet under control.",,,images/flat/crow-pose-main.webp
 crunches,Crunches,Crunches,Crunches,strength,pull,isolation,beginner,,core,rectus_abdominis,obliques,hypertrophy,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,False,True,A basic abdominal exercise focusing on the rectus abdominis.,"Lie on your back with knees bent and hands behind your head. | Curl your upper body toward your knees, lifting your shoulder blades off the floor. | Squeeze your abs at the top. | Lower with control. | Repeat.",images/flat/crunches-start.webp,images/flat/crunches-peak.webp,
+dancer-pose,Dancer Pose,Tänzerhaltung,Postura del Bailarín,strength,static,compound,advanced,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hip_flexors,endurance|strength,calisthenics,5.0,True,True,"A standing balance on one leg where the free foot is held behind the body and pressed away, combining a backbend with a single-leg hold.","Stand tall and shift the weight onto one foot, keeping that knee soft. | Bend the other knee and take hold of the inside of that ankle behind you. | Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts. | Hold the shape for the prescribed time with the standing hip level and the gaze steady. | Release the foot and repeat on the other side.",,,images/flat/dancer-pose-main.webp
 db-bench-press,Dumbbell Bench Press,Kurzhantel-Bankdrücken,Press de Banca con Mancuernas,strength,push,compound,intermediate,dumbbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press.",Lie on a flat bench holding a dumbbell in each hand at chest level. | Press the dumbbells up until your arms are fully extended. | Lower them slowly back to the start. | Repeat.,images/flat/db-bench-press-start.webp,images/flat/db-bench-press-peak.webp,
 db-fly,Dumbbell Fly,Kurzhantel-Flys,Aperturas con Mancuernas,strength,push,isolation,beginner,dumbbell,chest,pectoralis_major,anterior_deltoid,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,An isolation exercise that stretches and contracts the pectorals through a wide arc of motion.,"Lie flat on a bench with dumbbells held above your chest, palms facing each other. | With a slight bend in the elbows, lower the dumbbells out to the sides. | Return to the start by squeezing your chest. | Repeat.",images/flat/db-fly-start.webp,images/flat/db-fly-peak.webp,
+db-kickstand-deadlift,Dumbbell Kickstand Deadlift,Kurzhantel-Kickstand-Kreuzheben,Peso Muerto Kickstand con Mancuerna,strength,pull,compound,intermediate,dumbbell,back,gluteus_maximus|hamstrings,adductors|erector_spinae,hypertrophy|strength,leg_day|pull_day,6.0,True,False,A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support.,"Stand tall and step one foot back so only the toes lightly touch the floor. | Hold a dumbbell in one hand at hip height. | Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat. | Keep most of your weight on the front foot throughout. | Drive through the front heel to return to standing. Complete all reps, then switch sides.",images/flat/db-kickstand-deadlift-start.webp,images/flat/db-kickstand-deadlift-peak.webp,
 db-lunge,Dumbbell Lunge,Kurzhantel-Ausfallschritt,Zancada con Mancuernas,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|endurance,leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,False,A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion.,Stand holding dumbbells at your sides. | Step forward with one foot and lower your back knee toward the floor. | Push off the front foot to return. | Alternate legs. | Repeat.,images/flat/db-lunge-start.webp,images/flat/db-lunge-peak.webp,
+db-overhead-carry,Dumbbell Overhead Carry,Kurzhantel-Überkopftragen,Paseo con Mancuerna sobre la Cabeza,strength,static,compound,intermediate,dumbbell,shoulders,anterior_deltoid|lateral_deltoid,obliques|quadratus_lumborum|serratus_anterior|transverse_abdominis|trapezius|triceps_brachii,strength|endurance,shoulder_focus|shoulder_stability|core|full_body,5.5,True,False,"A loaded walk with a single dumbbell locked out overhead, demanding shoulder stability and an upright trunk over every step.","Clean or press a dumbbell to a locked-out position directly above your shoulder. | Push the arm all the way up so the elbow is straight and the biceps is close to your ear. | Brace your ribs down rather than letting your lower back arch to hold the weight up. | Walk forward with controlled strides, keeping the dumbbell stacked over your shoulder and hip. | Keep your eyes forward — tipping your head back to watch the weight drags your posture with it. | Carry for the desired distance, lower under control, then repeat with the other arm.",,,images/flat/db-overhead-carry-main.webp
 db-pullover,Dumbbell Pullover,Kurzhantel-Pullover,Pullover con Mancuerna,strength,pull,compound,intermediate,dumbbell,chest,latissimus_dorsi|pectoralis_major,triceps_brachii,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A compound movement targeting the lats and chest with a stretching motion.,"Lie on a flat bench with a dumbbell held above your chest, arms extended. | Lower the dumbbell behind your head in an arc, keeping slight bend in elbows. | Stretch until you feel tension in your lats and chest. | Pull the dumbbell back to the starting position. | Repeat.",images/flat/db-pullover-start.webp,images/flat/db-pullover-peak.webp,
 db-reverse-curl,Dumbbell Reverse Curl,Kurzhantel-Reverse-Curl,Curl Inverso con Mancuernas,strength,pull,isolation,beginner,dumbbell,upper_arms,brachialis|forearm_extensors,biceps_brachii,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A curl variation with a pronated grip targeting the brachialis and forearm extensors.,Hold dumbbells with an overhand grip at your sides. | Curl them up to shoulder height. | Lower under control. | Repeat.,images/flat/db-reverse-curl-start.webp,images/flat/db-reverse-curl-peak.webp,
+db-reverse-wrist-curl,Dumbbell Reverse Wrist Curl,Kurzhantel Reverse Handgelenk-Curl,Curl de Muñeca Inverso con Mancuerna,strength,push,isolation,beginner,dumbbell,lower_arms,forearm_extensors,,hypertrophy,arm_day|grip_focus,5.0,False,False,"A dumbbell wrist curl with palms down, training the forearm extensors.","Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms down. | Let both wrists drop, lowering the dumbbells toward the floor. | Lift the backs of your hands toward the ceiling by extending your wrists. | Squeeze at the top, then lower under control. | Repeat for the desired number of reps.",images/flat/db-reverse-wrist-curl-start.webp,images/flat/db-reverse-wrist-curl-peak.webp,
 db-shrug,Dumbbell Shrug,Kurzhantel-Schulterzucken,Encogimiento de Hombros con Mancuernas,strength,pull,isolation,beginner,dumbbell,shoulders,trapezius,rhomboids,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,A dumbbell shrug targeting the upper trapezius for neck and upper back thickness.,"Stand holding dumbbells at your sides. | Shrug your shoulders straight up as high as possible. | Hold briefly, then lower. | Repeat.",images/flat/db-shrug-start.webp,images/flat/db-shrug-peak.webp,
 db-skull-crusher,Dumbbell Skull Crusher,Kurzhantel-Skull-Crusher,Skull Crusher con Mancuernas,strength,push,isolation,intermediate,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A lying triceps extension with dumbbells allowing independent arm movement.,Lie on a flat bench holding dumbbells over your chest. | Lower the dumbbells toward the sides of your head. | Extend your arms back up. | Repeat.,images/flat/db-skull-crusher-start.webp,images/flat/db-skull-crusher-peak.webp,
+db-somersault-squat,Dumbbell Somersault Squat,Dumbbell Somersault Squat,Sentadilla Somersault con Mancuerna,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,hamstrings|obliques,hypertrophy|mobility,leg_day,6.0,True,False,A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern.,"Stand with feet shoulder-width holding a dumbbell in one hand at the shoulder. | Squat down while reaching the dumbbell forward and across the body. | Reach the bottom of the squat with the dumbbell extended past the opposite knee. | Drive through the heels to stand up, returning the dumbbell to the shoulder. | Complete reps per side, then switch.",images/flat/db-somersault-squat-start.webp,images/flat/db-somersault-squat-peak.webp,
+db-squat,Dumbbell Squat,Kurzhantel-Kniebeuge,Sentadilla con Mancuernas,strength,push,compound,beginner,dumbbell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day,6.0,False,False,"A back squat pattern loaded with a dumbbell in each hand, accessible without a barbell.","Stand with feet shoulder-width, a dumbbell in each hand at the sides. | Brace the core and keep the chest up. | Squat down by hinging at the hips and bending the knees. | Descend until the thighs are parallel or below. | Drive through the heels to stand back up.",images/flat/db-squat-start.webp,images/flat/db-squat-peak.webp,
+db-sumo-squat,Dumbbell Sumo Squat,Kurzhantel-Sumo-Kniebeuge,Sentadilla Sumo con Mancuernas,strength,push,compound,beginner,dumbbell,upper_legs,gluteus_maximus|quadriceps,adductors|gluteus_medius|hamstrings,hypertrophy|strength,leg_day|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A wide-stance squat with dumbbells held at the sides, biasing the inner thighs and glutes.","Stand with feet wider than shoulder-width, toes turned out about 30 degrees. | Hold a dumbbell in each hand at your sides. | Brace the core and keep the chest up. | Bend at the hips and knees to sit straight down into a deep squat. | Drive through the heels to return to standing. | Repeat for the desired number of reps.",images/flat/db-sumo-squat-start.webp,images/flat/db-sumo-squat-peak.webp,
+db-svend-press,Dumbbell Svend Press,Kurzhantel Svend Press,Press Svend con Mancuernas,strength,push,isolation,beginner,dumbbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy,push_day|chest_focus,5.0,False,False,"A standing chest exercise pressing two dumbbells together in front of the body, isolating the inner chest.",Stand and press two dumbbells together horizontally at chest height. | Maintain the inward squeeze on the dumbbells throughout. | Press the dumbbells forward to full arm extension. | Pull them back to the chest under control. | Repeat for the prescribed reps.,images/flat/db-svend-press-start.webp,images/flat/db-svend-press-peak.webp,
 dead-bug,Dead Bug,Dead Bug,Dead Bug,strength,dynamic,compound,beginner,,core,rectus_abdominis|transverse_abdominis,hip_flexors,endurance|rehabilitation,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,True,A supine core exercise coordinating opposite limb extension to train deep core stability.,Lie on your back with arms extended toward the ceiling and knees at 90 degrees. | Lower your right arm and left leg toward the floor while keeping the lower back pressed down. | Return to start. | Repeat on the other side. | Alternate.,images/flat/dead-bug-start.webp,images/flat/dead-bug-peak.webp,
+dead-bug-hold,Dead Bug Hold,Dead-Bug-Halt,Dead Bug Isométrico,strength,static,compound,beginner,,core,rectus_abdominis|transverse_abdominis,hip_flexors,endurance|rehabilitation,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,True,"The extended position of the dead bug held for time: lying on the back with one arm overhead and the opposite leg straightened just above the floor, keeping the lower back flat against the ground.",Lie on your back with the arms pointing at the ceiling and the hips and knees bent to 90 degrees. | Press the lower back into the floor and keep it there for the whole set. | Extend one arm overhead and straighten the opposite leg until both hover just above the floor. | Hold that extended position for the prescribed time without letting the ribs flare or the back arch. | Return to the start and repeat with the other arm and leg.,,,images/flat/dead-bug-hold-main.webp
 dead-hang,Dead Hang,Dead Hang,Colgado Pasivo,strength,static,compound,intermediate,pull_up_bar,back,forearm_flexors,latissimus_dorsi|rectus_abdominis|trapezius,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,4.5,False,False,"A static hang from a pull-up bar with arms fully extended, primarily challenging grip and forearm strength.","Grip a pull-up bar with palms facing away, shoulder-width apart. | Hang with your arms fully extended and feet off the ground. | Relax your shoulders and let your body hang. | Keep your core lightly engaged. | Hold for the desired duration.",,,images/flat/dead-hang-main.webp
 deadlift,Barbell Deadlift,Langhantel-Kreuzheben,Peso Muerto con Barra,strength,pull,compound,intermediate,barbell,back,erector_spinae|gluteus_maximus|hamstrings,quadriceps|trapezius,hypertrophy|strength|power,powerlifting|pull_day|big_three|shoulder_safe|knee_safe,6.0,False,False,A full-body compound lift that primarily targets the posterior chain.,"Stand with feet hip-width apart, bar over mid-foot. | Hinge at the hips and grip the bar. | Brace your core and lift by extending hips and knees. | Stand tall at the top, then lower under control. | Repeat.",images/flat/deadlift-start.webp,images/flat/deadlift-peak.webp,
 decline-bench-press,Decline Bench Press,Negativbankdrücken,Press de Banca Declinado,strength,push,compound,intermediate,dumbbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A compound chest press on a decline bench targeting the lower pectorals.,Set the bench to a decline angle. Lie down and secure your feet. | Unrack the barbell and lower it to your lower chest. | Press back up to the start. | Repeat.,images/flat/decline-bench-press-start.webp,images/flat/decline-bench-press-peak.webp,
@@ -112,21 +178,43 @@ deficit-deadlift,Deficit Deadlift,Defizit-Kreuzheben,Peso Muerto en Déficit,str
 deficit-push-ups,Deficit Push Ups,Defizit-Push-Ups,Flexiones en Déficit,strength,push,compound,advanced,,chest,pectoralis_major,anterior_deltoid|serratus_anterior|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A push-up variation with hands on raised supports, lowering the chest below hand level for a greater range of motion.",Place your hands on two elevated surfaces like parallettes or blocks. | Assume a plank position with hands under your shoulders. | Lower your chest below the level of your hands. | Press back up to extend your arms. | Repeat for the desired number of reps.,images/flat/deficit-push-ups-start.webp,images/flat/deficit-push-ups-peak.webp,
 diamond-push-ups,Diamond Push Ups,Diamant-Push-Ups,Flexiones en Diamante,strength,push,compound,intermediate,,chest,pectoralis_major|triceps_brachii,anterior_deltoid|serratus_anterior,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A close-hand push-up with thumbs and index fingers forming a diamond, shifting the emphasis onto the triceps.",Assume a push-up position with hands close together forming a diamond. | Keep your elbows tucked close to your sides. | Lower your chest toward your hands. | Press back up to extend your arms. | Repeat for the desired number of reps.,images/flat/diamond-push-ups-start.webp,images/flat/diamond-push-ups-peak.webp,
 dips,Chest Dips,Chest Dips,Fondos para Pecho,strength,push,compound,intermediate,dip_station,chest,pectoralis_major|triceps_brachii,anterior_deltoid,hypertrophy|strength,push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,A compound bodyweight exercise targeting the lower chest and triceps.,Grip parallel dip bars and lift yourself to the top position with arms locked. | Lean your torso forward slightly. | Lower your body by bending your elbows until shoulders are below elbows. | Press back up to the starting position. | Repeat.,images/flat/dips-start.webp,images/flat/dips-peak.webp,
+dolphin-pose,Dolphin Pose,Delfin-Haltung,Postura del Delfín,strength,static,compound,intermediate,,shoulders,anterior_deltoid|trapezius,hamstrings|serratus_anterior,endurance|strength,calisthenics,5.0,False,True,"An inverted V held on the forearms: the hips lift towards the ceiling while the shoulders take the load, which makes it the standard preparation for forearm inversions.","Kneel and place the forearms on the floor shoulder-width apart with the elbows under the shoulders. | Tuck the toes and lift the hips up and back until the body forms an inverted V. | Press the forearms down and draw the shoulders away from the ears; let the heels stay high. | Hold the position for the prescribed time, keeping the neck relaxed between the arms. | Lower the knees to the floor to come out.",,,images/flat/dolphin-pose-main.webp
 donkey-calf-raise,Donkey Calf Raise,Esel-Wadenheben,Elevación de Pantorrilla a la Burra,strength,push,isolation,intermediate,,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|calf_focus,3.5,False,True,A bent-over calf raise that maximizes calf stretch by hinging at the hips.,"Bend at the hips and rest the forearms on a bench or sturdy support. | Place the balls of the feet on a raised platform with heels free. | Drop the heels below platform level for a full stretch. | Drive up onto the toes as high as possible, squeezing the calves. | Lower under control to a deep stretch.",images/flat/donkey-calf-raise-start.webp,images/flat/donkey-calf-raise-peak.webp,
+doorway-chest-stretch,Doorway Chest Stretch,Türrahmen-Brustdehnung,Estiramiento de Pecho en el Marco,stretching,static,isolation,beginner,,chest,pectoralis_major,anterior_deltoid,mobility,mobility|stretching,5.0,False,True,An open-arm stretch that lengthens the chest and front shoulders by drawing the arms back.,"Stand tall and raise your arms into a goalpost position. | Bend your elbows ninety degrees, forearms vertical. | Draw your elbows back and squeeze your shoulder blades. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/doorway-chest-stretch-main.webp
+double-db-kickstand-deadlift,Double Dumbbell Kickstand Deadlift,Doppeltes Kurzhantel-Kickstand-Kreuzheben,Peso Muerto Kickstand con Doble Mancuerna,strength,pull,compound,intermediate,dumbbell,back,gluteus_maximus|hamstrings,adductors|erector_spinae,hypertrophy|strength,leg_day|pull_day,6.0,True,False,A staggered-stance hip hinge with two dumbbells that distributes load primarily through the front leg while the back foot lightly grounds for balance.,"Stand tall and step one foot back so only the toes touch the floor. | Hold a dumbbell in each hand at hip height. | Hinge at the hips, lowering both dumbbells toward mid-shin while keeping the back flat. | Keep most of your weight on the front foot throughout. | Drive through the front heel to return to standing. Switch sides after all reps.",images/flat/double-db-kickstand-deadlift-start.webp,images/flat/double-db-kickstand-deadlift-peak.webp,
+double-db-overhead-carry,Double Dumbbell Overhead Carry,Doppel-Kurzhantel-Überkopftragen,Paseo con Dos Mancuernas sobre la Cabeza,strength,static,compound,intermediate,dumbbell,shoulders,anterior_deltoid|lateral_deltoid,erector_spinae|serratus_anterior|transverse_abdominis|trapezius|triceps_brachii,strength|endurance,shoulder_focus|shoulder_stability|core|full_body,5.5,False,False,"A loaded walk with a dumbbell locked out above each shoulder, doubling the overhead load and removing the free arm that would otherwise help you balance.","Clean or press a dumbbell to lockout above each shoulder. | Straighten both elbows fully and pull your shoulder blades up into the weights rather than shrugging away from them. | Brace hard and keep your ribs down — with both arms overhead the temptation to arch is much stronger. | Walk forward with short, deliberate strides, keeping both dumbbells stacked over your shoulders. | Keep breathing shallowly and steadily instead of holding your breath for the whole carry. | Carry for the desired distance, then lower both weights under control.",,,images/flat/double-db-overhead-carry-main.webp
+double-kettlebell-bicep-curl,Double Kettlebell Bicep Curl,Double Kettlebell Bizeps-Curl,Curl de Bíceps con Dos Pesas Rusas,strength,pull,isolation,beginner,kettlebell,upper_arms,biceps_brachii,brachialis|forearm_flexors,hypertrophy,arm_day|pull_day,5.0,False,False,"A standing biceps curl with one kettlebell in each hand, held by the handle. The offset mass at the bottom of the bell adds a mild grip and stability challenge.","Stand holding a kettlebell in each hand by the handle, palms facing forward. | Keep the elbows tucked to the sides and the bells hanging at arm length. | Curl both kettlebells up toward the shoulders by flexing the elbows. | Squeeze the biceps at the top, then lower under control to the starting position. | Repeat for the recommended number of repetitions.",images/flat/double-kettlebell-bicep-curl-start.webp,images/flat/double-kettlebell-bicep-curl-peak.webp,
+double-kettlebell-clean,Double Kettlebell Clean,Double Kettlebell Clean,Clean con Dos Pesas Rusas,strength,pull,compound,advanced,kettlebell,shoulders,gluteus_maximus|hamstrings,anterior_deltoid|erector_spinae|forearm_flexors|trapezius,power|strength,,8.0,False,False,"An explosive hip hinge that racks two kettlebells to the shoulders simultaneously, the foundation for double-KB pressing and jerking.","Stand with two kettlebells on the floor between your feet, handles angled slightly inward. | Hinge at the hips, grip the handles, and hike the kettlebells back between the legs. | Explosively extend the hips to drive the kettlebells up along the body. | As they reach chest height, spear your hands through the handles to catch them at the rack position on the shoulders. | Lower back to the hang by hinging at the hips and guiding the bells between the legs. | Repeat for the recommended number of repetitions.",images/flat/double-kettlebell-clean-start.webp,images/flat/double-kettlebell-clean-peak.webp,
+double-kettlebell-clean-and-press,Double Kettlebell Clean and Press,Doppel-Kettlebell Clean and Press,Clean and press con doble kettlebell,strength,push,compound,advanced,kettlebell,shoulders,anterior_deltoid|lateral_deltoid,gluteus_maximus|quadriceps|rectus_abdominis|trapezius|triceps_brachii,power|strength|hypertrophy,push_day,8.0,False,False,A full-body power exercise that cleans two kettlebells from the floor to the racked position at the shoulders and then presses both overhead to lockout in one continuous sequence.,"Stand with two kettlebells on the floor between your feet, feet about hip-width apart, and hinge at the hips to grip one handle in each hand. | Drive through your legs and extend your hips explosively to pull both kettlebells up, then rotate your elbows under and catch the bells in the racked position at the front of your shoulders. | Brace your core and press both kettlebells overhead until your arms are fully locked out. | Lower the kettlebells back to the racked position, then down to the floor under control. | Repeat for the desired number of reps.",images/flat/double-kettlebell-clean-and-press-start.webp,images/flat/double-kettlebell-clean-and-press-peak.webp,
 double-kettlebell-dead-clean,Double Kettlebell Dead Clean,Double Kettlebell Dead Clean,Dead Clean con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|quadriceps|trapezius,power|strength,,8.0,False,False,"An explosive kettlebell movement cleaning two bells from the floor to the rack position, with each rep starting from a dead stop.",Set two kettlebells on the floor between your feet. | Hinge down and grip both handles. | Drive explosively through your legs and hips. | Pull the kettlebells up and rotate them to the rack position. | Lower them back to the floor and repeat.,images/flat/double-kettlebell-dead-clean-start.webp,images/flat/double-kettlebell-dead-clean-peak.webp,
 double-kettlebell-dead-split-snatch,Double Kettlebell Dead Split Snatch,Double Kettlebell Dead Split Snatch,Dead Split Snatch con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus,erector_spinae|hamstrings|quadriceps|trapezius,power|strength,,8.0,False,False,"An Olympic-style kettlebell lift snatching two bells from the floor to overhead, caught in a split stance.",Set two kettlebells on the floor between your feet. | Hinge down and grip both handles firmly. | Explosively pull the kettlebells overhead in one motion. | Drop into a split stance to catch them at lockout. | Recover by stepping feet back together.,images/flat/double-kettlebell-dead-split-snatch-start.webp,images/flat/double-kettlebell-dead-split-snatch-peak.webp,
+double-kettlebell-jerk,Double Kettlebell Jerk,Double Kettlebell Jerk,Jerk con Dos Pesas Rusas,strength,push,compound,advanced,kettlebell,shoulders,anterior_deltoid|quadriceps,gluteus_maximus|trapezius|triceps_brachii,power|strength,,8.0,False,False,"An overhead lift using a double dip-drive to launch two kettlebells from the rack to lockout, the hallmark lift of kettlebell sport.","Start with two kettlebells racked on the shoulders, elbows resting on the hips. | Perform a short dip at the knees, then explosively extend the legs to drive the kettlebells up. | As the bells rise, perform a second dip under them by bending the knees again. | Catch the kettlebells overhead with arms locked out, then stand fully upright. | Lower them back to the rack under control and repeat.",images/flat/double-kettlebell-jerk-start.webp,images/flat/double-kettlebell-jerk-peak.webp,
+double-kettlebell-overhead-carry,Double Kettlebell Overhead Carry,Doppel-Kettlebell-Überkopftragen,Paseo con Dos Kettlebells sobre la Cabeza,strength,static,compound,advanced,kettlebell,shoulders,anterior_deltoid|lateral_deltoid,erector_spinae|forearm_extensors|serratus_anterior|transverse_abdominis|trapezius|triceps_brachii,strength|endurance,shoulder_focus|shoulder_stability|core|full_body,5.5,False,False,"A loaded walk with a kettlebell locked out above each shoulder — the hardest of the carries to keep still, combining the offset mass of the bells with double the overhead load.","Clean two kettlebells to the rack, then press or push press both to lockout overhead. | Straighten both elbows and settle each bell behind and above its wrist, with your wrists straight. | Pull your ribs down and brace hard before the first step; with both bells overhead there is nothing to counterbalance with. | Walk forward with short, controlled strides, keeping both bells stacked over your shoulders. | Keep looking straight ahead and breathe steadily through the carry. | Cover the desired distance, then lower both bells to the rack and down under control.",,,images/flat/double-kettlebell-overhead-carry-main.webp
 double-kettlebell-overhead-press,Double Kettlebell Overhead Press,Double Kettlebell Schulterdrücken,Press por Encima de la Cabeza con Dos Pesas Rusas,strength,push,compound,intermediate,kettlebell,shoulders,anterior_deltoid|triceps_brachii,rectus_abdominis|serratus_anterior|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,"A strict overhead press with two kettlebells from the rack position, demanding shoulder strength and a braced core.",Clean two kettlebells to the rack position at your shoulders. | Stand tall with feet hip-width apart. | Press both kettlebells straight overhead. | Lock out your arms at the top. | Lower back to the rack position and repeat.,images/flat/double-kettlebell-overhead-press-start.webp,images/flat/double-kettlebell-overhead-press-peak.webp,
+double-kettlebell-push-press,Double Kettlebell Push Press,Double Kettlebell Push Press,Push Press con Dos Pesas Rusas,strength,push,compound,intermediate,kettlebell,shoulders,anterior_deltoid,gluteus_maximus|lateral_deltoid|quadriceps|triceps_brachii,power|strength|hypertrophy,push_day,6.0,False,False,A push press with two kettlebells in the rack. The leg drive (single dip) lets you launch heavier loads overhead than a strict press — the middle tier between strict OHP and full jerk.,"Stand with two kettlebells racked at the shoulders, elbows down and tucked. | Feet shoulder-width, core braced. | Dip the knees slightly while keeping the torso vertical. | Explosively extend the legs and press both bells overhead in one motion. | Lock out with the bells over the mid-foot. | Lower back to the rack under control. | Repeat for the recommended number of repetitions.",images/flat/double-kettlebell-push-press-start.webp,images/flat/double-kettlebell-push-press-peak.webp,
+double-kettlebell-rear-delt-row,Double Kettlebell Rear Delt Row,Doppel-Kettlebell-Rudern für die hintere Schulter,Remo con Dos Pesas Rusas para Deltoides Posterior,strength,pull,compound,intermediate,kettlebell,shoulders,posterior_deltoid|rhomboids,biceps_brachii|erector_spinae|latissimus_dorsi|trapezius,hypertrophy|strength,pull_day|shoulder_focus|knee_safe|no_axial_load,6.0,False,False,"A bent-over row with a kettlebell in each hand and the elbows driven out wide of the torso, which shifts the work off the lats and onto the posterior deltoids and upper back.","Stand a kettlebell just outside each foot with your feet about hip-width apart. | Hinge at the hips with a flat back until your torso is close to parallel with the floor, letting your knees bend slightly. | Take both handles with an overhand grip and let your arms hang straight down from your shoulders. | Row both bells up by driving your elbows out to the sides, away from your ribs rather than back along them. | Stop when your upper arms are roughly in line with your shoulders, and squeeze your shoulder blades together. | Lower the bells under control until your arms hang straight again, and repeat for the desired reps.",images/flat/double-kettlebell-rear-delt-row-start.webp,images/flat/double-kettlebell-rear-delt-row-peak.webp,
 double-kettlebell-row,Double Kettlebell Row,Double Kettlebell Rudern,Remo con Dos Pesas Rusas,strength,pull,compound,intermediate,kettlebell,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A bent-over rowing exercise pulling two kettlebells to the hips, strengthening the lats and upper back.",Hold a kettlebell in each hand and hinge forward at the hips. | Let your arms hang straight down from your shoulders. | Row both kettlebells to your hips by driving elbows back. | Squeeze your shoulder blades at the top. | Lower under control and repeat.,images/flat/double-kettlebell-row-start.webp,images/flat/double-kettlebell-row-peak.webp,
 double-kettlebell-split-jerk,Double Kettlebell Split Jerk,Double Kettlebell Split Jerk,Split Jerk con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,anterior_deltoid|quadriceps,gluteus_maximus|trapezius|triceps_brachii,power|strength,,8.0,False,False,"An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance.",Clean two kettlebells to the rack position at your shoulders. | Dip slightly by bending your knees. | Drive the kettlebells overhead explosively. | Split your legs to catch them with locked arms. | Recover by stepping feet back together.,images/flat/double-kettlebell-split-jerk-start.webp,images/flat/double-kettlebell-split-jerk-peak.webp,
 double-kettlebell-swing-snatch,Double Kettlebell Swing Snatch,Double Kettlebell Swing Snatch,Swing Snatch con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,gluteus_maximus|hamstrings,anterior_deltoid|erector_spinae|forearm_flexors|trapezius,power|strength,,8.0,False,False,A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.,Stand with feet shoulder-width apart holding two kettlebells. | Hinge at the hips to swing the bells between your legs. | Explosively drive your hips forward to swing the bells up. | Punch through to catch both kettlebells overhead with locked arms. | Lower under control and repeat.,images/flat/double-kettlebell-swing-snatch-start.webp,images/flat/double-kettlebell-swing-snatch-peak.webp,
+downward-dog,Downward-Facing Dog,Herabschauender Hund,Perro Boca Abajo,stretching,static,compound,beginner,,full_body,gastrocnemius|hamstrings,erector_spinae|gluteus_maximus|latissimus_dorsi,mobility,mobility|stretching,5.0,False,True,"An inverted-V stretch that lengthens the hamstrings, calves, shoulders and back at once.","Start on all fours with hands slightly ahead of your shoulders. | Tuck your toes and lift your hips up and back. | Straighten your legs and press your heels toward the floor. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/downward-dog-main.webp
+downward-dog-knee-tuck,Downward Dog Knee Tuck,Knieanziehen im herabschauenden Hund,Rodilla al Pecho en Perro Boca Abajo,strength,dynamic,compound,intermediate,,core,hip_flexors|rectus_abdominis,anterior_deltoid|serratus_anterior|transverse_abdominis,endurance|strength,core|calisthenics,5.0,False,True,"A moving core drill held in downward dog: the hips stay high while one knee is drawn in under the chest and sent back to the start, alternating sides. The shoulders support the whole set, so the trunk works without the low-hip position of a plank.","Set up in downward dog with the hands shoulder-width apart and the hips high. | Press the floor away and brace the trunk so the lower back stays long. | Draw one knee in towards the chest, rounding the upper back slightly as it comes in. | Extend the leg back to the starting position under control. | Repeat with the other leg and keep alternating for the desired number of repetitions.",images/flat/downward-dog-knee-tuck-start.webp,images/flat/downward-dog-knee-tuck-peak.webp,
+downward-dog-pedal,Downward Dog Pedal,Fersenwippen im herabschauenden Hund,Pedaleo en Perro Boca Abajo,stretching,dynamic,compound,beginner,,lower_legs,gastrocnemius|soleus,hamstrings,mobility,mobility|stretching,5.0,False,True,"A warm-up performed in downward dog: the knees bend one at a time so each heel presses towards the floor in turn, taking the calf and the back of the ankle through a moving stretch instead of a static hold.","Set up in downward dog with the hands shoulder-width apart and the hips high. | Bend one knee and let that heel lift while the opposite heel presses down towards the floor. | Switch sides smoothly, as if pedalling, keeping the hips high throughout. | Keep the hands pressing evenly so the shoulders stay stable. | Continue alternating for the desired number of repetitions or time.",images/flat/downward-dog-pedal-start.webp,images/flat/downward-dog-pedal-peak.webp,
+downward-dog-to-knee-drive,Downward Dog to Knee Drive,Knie-Drive aus dem dreibeinigen Hund,Rodilla al Codo desde Perro de Tres Patas,strength,dynamic,compound,intermediate,,core,hip_flexors|rectus_abdominis,anterior_deltoid|gluteus_maximus|serratus_anterior,endurance|strength,core|calisthenics,5.0,True,True,"From three-legged dog the lifted leg folds forward so the knee travels towards the elbow or the nose, then extends back up. The shoulders hold the position while the trunk does the folding, one side at a time.",Set up in downward dog and lift one leg behind you into three-legged dog. | Press both hands down and shift the weight slightly forward. | Round the upper back and drive that knee forward towards the elbow or the nose. | Extend the leg back up to three-legged dog under control. | Finish the repetitions on that side and repeat on the other.,images/flat/downward-dog-to-knee-drive-start.webp,images/flat/downward-dog-to-knee-drive-peak.webp,
+downward-dog-to-low-lunge,Downward Dog to Low Lunge,Herabschauender Hund zum tiefen Ausfallschritt,Perro Boca Abajo a Zancada Baja,stretching,dynamic,compound,beginner,,upper_legs,hip_flexors,gluteus_maximus|quadriceps,mobility,mobility|stretching,5.0,True,True,"The standard step-through: from downward dog one foot travels forward between the hands into a low lunge, then returns. It opens the hip flexor of the trailing leg and rehearses the transition used throughout flow practice.","Start in downward dog with the hands shoulder-width apart. | Shift the weight forward and step one foot up between the hands. | Lower the back knee to the floor and sink the hips into a low lunge. | Press back through the hands, lift the back knee and step the front foot back to downward dog. | Repeat on the other side and keep alternating.",images/flat/downward-dog-to-low-lunge-start.webp,images/flat/downward-dog-to-low-lunge-peak.webp,
+downward-dog-to-plank,Downward Dog to Plank,Herabschauender Hund zum Plank,Perro Boca Abajo a Plancha,strength,dynamic,compound,intermediate,,shoulders,anterior_deltoid|rectus_abdominis,hamstrings|serratus_anterior|trapezius,endurance|strength,calisthenics,5.0,False,True,"A moving transition between downward dog and a high plank: the hips travel from high to level and back, so the shoulders and trunk work through a full range instead of holding one position.",Set up in downward dog with the hips high and the hands shoulder-width apart. | Shift the weight forward and lower the hips until the body forms a straight line in a high plank. | Hold the plank for a moment with the ribs down and the glutes engaged. | Press the floor away and lift the hips back up into downward dog. | Continue alternating for the desired number of repetitions.,images/flat/downward-dog-to-plank-start.webp,images/flat/downward-dog-to-plank-peak.webp,
+downward-dog-to-upward-dog,Downward Dog to Upward Dog,Herabschauender zum heraufschauenden Hund,Perro Boca Abajo a Perro Boca Arriba,strength,dynamic,compound,intermediate,,shoulders,anterior_deltoid|erector_spinae,pectoralis_major|serratus_anterior|triceps_brachii,endurance|strength,calisthenics,5.0,False,True,"The vinyasa transition: the body travels from downward dog forward into upward dog and back, alternating between a shoulder-loaded inverted V and an open-chested backbend.","Start in downward dog with the hips high and the hands shoulder-width apart. | Shift forward through plank and lower slightly, then press the chest through into upward dog with the thighs off the floor. | Draw the shoulders back and down and keep the neck long. | Tuck the toes, press the floor away and lift the hips back into downward dog. | Continue moving between the two positions for the desired number of repetitions.",images/flat/downward-dog-to-upward-dog-start.webp,images/flat/downward-dog-to-upward-dog-peak.webp,
+drag-curl,Drag Curl,Drag Curl,Drag Curl,strength,pull,isolation,intermediate,barbell,upper_arms,biceps_brachii,brachialis,hypertrophy,pull_day|arm_day,5.0,False,False,"A barbell curl where the elbows travel backward and the bar drags up the torso, eliminating front-delt assistance and emphasizing the long head of the biceps.","Stand holding a barbell with an underhand grip, hands shoulder-width apart. | Start with the bar at the thighs and elbows at the sides. | Curl the bar by sliding (dragging) it straight up along your body. | As the bar rises, let the elbows travel backward so the bar stays in contact with your torso. | Stop when the bar reaches mid-chest; the biceps will be fully shortened. | Lower under control along the same path and repeat.",images/flat/drag-curl-start.webp,images/flat/drag-curl-peak.webp,
 dragon-flag,Dragon Flag,Dragon Flag,Dragon Flag,strength,push,compound,advanced,,core,rectus_abdominis,erector_spinae|hip_flexors|obliques|transverse_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A demanding core hold performed on a bench: gripping behind your head, you raise your entire body into a rigid straight line supported only by your upper back.",Lie on a bench and grip it firmly behind your head. | Raise your body up so only your upper back stays on the bench. | Keep your body rigid in a straight line. | Lower your body under control until nearly horizontal. | Raise back up and repeat.,images/flat/dragon-flag-start.webp,images/flat/dragon-flag-peak.webp,
 dumbbell-bench-pull,Dumbbell Bench Pull,Kurzhantel Bench Pull,Remo en Banco con Mancuernas,strength,pull,compound,intermediate,dumbbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A prone rowing movement on a bench for strict upper back work.,"Lie face down on an incline bench holding dumbbells. | Let your arms hang straight down. | Pull the dumbbells up toward your chest, squeezing your shoulder blades. | Lower with control. | Repeat.",images/flat/dumbbell-bench-pull-start.webp,images/flat/dumbbell-bench-pull-peak.webp,
 dumbbell-calf-raise,Dumbbell Calf Raise,Kurzhantel Wadenheben,Elevación de Talones con Mancuernas,strength,push,isolation,intermediate,dumbbell,lower_legs,gastrocnemius|soleus,forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A weighted calf raise holding dumbbells at the sides, performed on an elevated edge for a full stretch.",Stand holding a dumbbell in each hand at your sides. | Place the balls of your feet on a raised surface with heels hanging off. | Press through the balls of your feet to raise your heels as high as possible. | Squeeze your calves at the top of the movement. | Lower your heels below the platform to stretch the calves. | Repeat for the desired number of reps.,images/flat/dumbbell-calf-raise-start.webp,images/flat/dumbbell-calf-raise-peak.webp,
 dumbbell-deadlift,Dumbbell Deadlift,Kurzhantel Kreuzheben,Peso Muerto con Mancuernas,strength,pull,compound,intermediate,dumbbell,back,erector_spinae|gluteus_maximus|hamstrings,latissimus_dorsi|quadriceps|trapezius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.","Stand with dumbbells in front of your thighs, feet hip-width apart. | Hinge at the hips and lower the dumbbells along your legs with a flat back. | Keep the dumbbells close to your shins throughout the descent. | Drive through your heels to return to standing. | Extend your hips fully at the top without hyperextending your lower back. | Repeat for the desired number of reps.",images/flat/dumbbell-deadlift-start.webp,images/flat/dumbbell-deadlift-peak.webp,
 dumbbell-face-pull,Dumbbell Face Pull,Kurzhantel Face Pull,Face Pull con Mancuernas,strength,pull,isolation,intermediate,dumbbell,back,posterior_deltoid|rhomboids,biceps_brachii|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.,Stand or sit holding a dumbbell in each hand with arms extended forward. | Bend your elbows and pull the dumbbells toward your face. | Flare your elbows out wide to shoulder height. | Squeeze your rear delts and upper back at the peak. | Lower the dumbbells back under control. | Repeat for the desired number of reps.,images/flat/dumbbell-face-pull-start.webp,images/flat/dumbbell-face-pull-peak.webp,
+dumbbell-farmers-walk,Dumbbell Farmer's Walk,Kurzhantel-Farmer's Walk,Caminata del Granjero con Mancuernas,strength,static,compound,beginner,dumbbell,full_body,forearm_flexors|trapezius,gluteus_maximus|obliques|quadriceps|rectus_abdominis,strength|endurance,full_body|grip_focus,5.5,False,False,"This full-body exercise involves walking while holding heavy dumbbells, effectively building grip strength, core stability, and overall muscular endurance.","Stand tall with a dumbbell in each hand, arms extended at your sides. | Retract your shoulder blades and brace your core, maintaining a neutral spine. | Walk slowly and deliberately for a set distance or duration, taking short, controlled steps. | Keep your chest up and avoid leaning to one side as you walk. | Focus on maintaining a strong, stable posture throughout the movement.",,,images/flat/dumbbell-farmers-walk-main.webp
 dumbbell-floor-press,Dumbbell Floor Press,Kurzhantel Floor Press,Press de Suelo con Mancuernas,strength,push,compound,intermediate,dumbbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A dumbbell press performed lying on the floor, restricting the range of motion for joint-friendly pressing.",Lie on the floor with a dumbbell in each hand at chest level. | Press the dumbbells upward until arms are extended. | Lower under control until elbows touch the floor. | Repeat.,images/flat/dumbbell-floor-press-start.webp,images/flat/dumbbell-floor-press-peak.webp,
 dumbbell-front-raise,Dumbbell Front Raise,Kurzhantel Frontheben,Elevación Frontal con Mancuernas,strength,push,isolation,beginner,dumbbell,shoulders,anterior_deltoid,lateral_deltoid,hypertrophy,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise targeting the anterior deltoid through a forward raise motion.,"Stand with dumbbells at your sides, palms facing your thighs. | Raise one or both dumbbells forward to shoulder height. | Lower under control. | Repeat.",images/flat/dumbbell-front-raise-start.webp,images/flat/dumbbell-front-raise-peak.webp,
 dumbbell-front-squat,Dumbbell Front Squat,Kurzhantel Front-Kniebeuge,Sentadilla Frontal con Mancuernas,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings|rectus_abdominis,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,False,False,"A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.",Hold a dumbbell in each hand resting on top of your shoulders. | Keep your elbows high and torso upright. | Lower your hips by bending knees until thighs are parallel to the floor. | Drive through your heels to stand back up. | Maintain a neutral spine throughout. | Repeat for the desired number of reps.,images/flat/dumbbell-front-squat-start.webp,images/flat/dumbbell-front-squat-peak.webp,
+dumbbell-hip-thrust,Dumbbell Hip Thrust,Dumbbell-Hip-Thrust,Empuje de Cadera con Mancuerna,strength,push,compound,beginner,dumbbell,upper_legs,gluteus_maximus,hamstrings|quadriceps,hypertrophy|strength,leg_day|glute_focus|requires_bench,6.0,False,False,"The Dumbbell Hip Thrust is a highly effective compound exercise for building strong glutes and hamstrings, performed by thrusting the hips upwards with a dumbbell across the pelvis.","Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips. | Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees. | Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension. | Slowly lower your hips back down to the starting position with control, maintaining tension. | Repeat for the desired number of repetitions.",images/flat/dumbbell-hip-thrust-start.webp,images/flat/dumbbell-hip-thrust-peak.webp,
+dumbbell-pistol-squat,Dumbbell Pistol Squat,Kurzhantel-Pistol-Squat,Sentadilla Pistola con Mancuerna,strength,push,compound,advanced,dumbbell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,strength|hypertrophy,leg_day,6.0,True,False,"The Dumbbell Pistol Squat is an advanced single-leg squat variation that builds significant lower body strength, balance, and mobility, primarily targeting the quadriceps and glutes.","Stand tall, holding a dumbbell in each hand with your arms hanging at your sides. | Lift one leg straight out in front of you, keeping it extended throughout the movement. | Lower your body by bending the knee of your standing leg, keeping your chest up and back straight. | Descend until your glutes are close to your heel or your thigh is parallel to the floor, maintaining balance. | Push through your heel to return to the starting position, extending your standing leg fully. | Complete all reps on one side, then switch legs and repeat for the other side per set.",images/flat/dumbbell-pistol-squat-start.webp,images/flat/dumbbell-pistol-squat-peak.webp,
 dumbbell-push-press,Dumbbell Push Press,Kurzhantel Push Press,Press de Empuje con Mancuernas,strength,push,compound,intermediate,dumbbell,shoulders,anterior_deltoid|triceps_brachii,gluteus_maximus|lateral_deltoid|quadriceps|trapezius,hypertrophy|strength|power,shoulder_focus|push_day,6.0,False,False,A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.,"Stand holding dumbbells at shoulder height with palms facing forward. | Slightly bend your knees into a quarter squat. | Drive through your legs to generate momentum, then press the dumbbells overhead. | Lock out your arms at the top. | Lower the dumbbells back to shoulder height with control.",images/flat/dumbbell-push-press-start.webp,images/flat/dumbbell-push-press-peak.webp,
 dumbbell-reverse-fly,Dumbbell Reverse Fly,Kurzhantel Reverse Fly,Pájaro Invertido con Mancuernas,strength,pull,isolation,intermediate,dumbbell,shoulders,posterior_deltoid,rhomboids|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back.",Hinge forward at the hips holding dumbbells with arms hanging down. | Keep your back flat and knees slightly bent. | Raise the dumbbells out to the sides until level with your shoulders. | Squeeze your shoulder blades together at the top. | Lower the dumbbells back with control. | Repeat for the desired number of reps.,images/flat/dumbbell-reverse-fly-start.webp,images/flat/dumbbell-reverse-fly-peak.webp,
 dumbbell-romanian-deadlift,Dumbbell Romanian Deadlift,Kurzhantel Rumänisches Kreuzheben,Peso Muerto Rumano con Mancuernas,strength,pull,compound,intermediate,dumbbell,back,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch.",Stand holding dumbbells in front of your thighs with a soft knee bend. | Hinge at the hips and push your glutes back. | Lower the dumbbells along your legs until you feel a hamstring stretch. | Keep your back flat and shoulders pulled back. | Drive your hips forward to return to standing. | Repeat for the desired number of reps.,images/flat/dumbbell-romanian-deadlift-start.webp,images/flat/dumbbell-romanian-deadlift-peak.webp,
@@ -136,37 +224,66 @@ dumbbell-snatch,Dumbbell Snatch,Kurzhantel Snatch,Snatch con Mancuerna,olympic,d
 dumbbell-split-squat,Dumbbell Split Squat,Kurzhantel Split-Kniebeuge,Sentadilla en Postura Dividida con Mancuernas,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time.","Stand in a split stance holding dumbbells at your sides. | Keep your torso upright and core braced. | Lower your back knee toward the floor by bending both knees. | Stop when your front thigh is parallel to the floor. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/dumbbell-split-squat-start.webp,images/flat/dumbbell-split-squat-peak.webp,
 dumbbell-tricep-extension,Dumbbell Tricep Extension,Kurzhantel Trizeps-Extension,Extensión de Tríceps con Mancuerna,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,A single-arm overhead tricep extension for balanced arm development.,Stand holding a dumbbell in one hand overhead. | Lower the dumbbell behind your head by bending your elbow. | Extend your arm back to the starting position. | Keep your elbow close to your head. | Repeat on both sides.,images/flat/dumbbell-tricep-extension-start.webp,images/flat/dumbbell-tricep-extension-peak.webp,
 dumbbell-upright-row,Dumbbell Upright Row,Kurzhantel Hochziehen,Remo al Mentón con Mancuernas,strength,pull,compound,intermediate,dumbbell,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii|rhomboids,hypertrophy,shoulder_focus|pull_day,6.0,False,False,A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.,"Stand holding two dumbbells in front of your thighs, palms facing your body. | Pull the dumbbells straight up along your body, leading with your elbows. | Raise until the dumbbells reach chin height and elbows are above the wrists. | Pause briefly, then lower with control. | Repeat for the desired reps.",images/flat/dumbbell-upright-row-start.webp,images/flat/dumbbell-upright-row-peak.webp,
+dumbbell-windmill,Dumbbell Windmill,Kurzhantel-Windmühle,Molino con Mancuerna,strength,pull,compound,intermediate,dumbbell,full_body,lateral_deltoid|obliques,anterior_deltoid|gluteus_medius|hamstrings,mobility|strength,core_focus|shoulder_stability,5.0,True,False,"This full-body exercise builds core stability, shoulder strength, and hip mobility by rotating the torso while holding a dumbbell overhead, primarily targeting the obliques and lateral deltoids.","Stand with feet shoulder-width apart, holding a dumbbell overhead in one hand, arm locked. | Turn your feet slightly away from the dumbbell side, keeping the arm straight and eyes on the weight. | Hinge at your hips, pushing them out to the side of the dumbbell, and slowly lower your torso towards the floor. | Keep your back straight and the dumbbell arm vertical as you reach your free hand towards your foot or the floor. | Reverse the motion by driving through your hips and obliques to return to the starting position. | Complete all reps on one side, then switch and repeat for the other side.",images/flat/dumbbell-windmill-start.webp,images/flat/dumbbell-windmill-peak.webp,
 dumbbell-wrist-curl,Dumbbell Wrist Curl,Kurzhantel Handgelenk-Curl,Curl de Muñeca con Mancuerna,strength,pull,isolation,beginner,dumbbell,lower_arms,forearm_flexors,brachioradialis,hypertrophy,arm_day|grip_focus,5.0,True,False,A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.,"Sit on a bench with the forearm resting on the thigh, palm up. | Hold a dumbbell with the wrist hanging off the knee. | Let the dumbbell roll down to the fingertips. | Curl the dumbbell up by flexing the wrist. | Lower under control. Complete reps per side.",images/flat/dumbbell-wrist-curl-start.webp,images/flat/dumbbell-wrist-curl-peak.webp,
+eagle-pose,Eagle Pose,Adlerhaltung,Postura del Águila,strength,static,compound,intermediate,,upper_legs,gluteus_medius|quadriceps,posterior_deltoid|trapezius,endurance|strength,calisthenics,5.0,True,True,"A standing balance with one leg wrapped over the other and the arms twined in front of the chest, holding a narrow, compact shape on a single bent leg.","Stand tall, bend both knees slightly and shift the weight onto one foot. | Cross the other thigh over the standing thigh and hook the foot behind the calf if it reaches. | Cross the opposite arm underneath, wind the forearms and bring the palms towards each other. | Sit down a little into the standing leg and hold for the prescribed time with the elbows lifted. | Unwind and repeat on the other side.",,,images/flat/eagle-pose-main.webp
+easy-pose,Easy Pose,Bequemer Sitz,Postura Fácil,stretching,static,compound,beginner,,upper_legs,erector_spinae,adductors|gluteus_medius,mobility,mobility|stretching,1.5,False,True,"A simple cross-legged seat used for breathing and meditation: the pelvis stays upright, the spine is tall and the hips settle without strain.","Sit on the floor and cross the shins comfortably, each foot under the opposite knee. | Sit up on a folded blanket or cushion until the knees rest below the level of the hips. | Stack the ribs over the pelvis and let the hands rest on the thighs. | Hold the seat for the prescribed time, breathing slowly and evenly. | Switch which shin is in front on the next round so both sides get equal time.",,,images/flat/easy-pose-main.webp
+elliptical-trainer,Elliptical Trainer,Crosstrainer,Elíptica,cardio,push,compound,beginner,elliptical,full_body,gluteus_maximus|quadriceps,gastrocnemius|hamstrings|latissimus_dorsi|pectoralis_major|soleus|triceps_brachii,endurance,full_body|conditioning|no_axial_load|knee_safe|lower_back_safe,8.0,False,False,"A low-impact cardio machine movement in which the feet trace a continuous oval on the foot plates while the moving handles push and pull, working the legs and upper body together.","Step onto the foot plates one at a time, holding the fixed centre post until you are steady, then take a moving handle in each hand. | Start the pedals turning forward, keeping your whole foot down on the plate rather than lifting your heel. | Push one handle away as the same-side foot travels forward, and pull the other back, so the arms and legs work in opposition. | Stand tall with your hips over the pedals and your core braced instead of hanging back on the handles. | Set the resistance and ramp so you can hold a smooth stride, and continue for the desired time or distance.",,,images/flat/elliptical-trainer-main.webp
+extended-side-angle,Extended Side Angle Pose,Gestreckte Seitwinkelhaltung,Ángulo Lateral Extendido,strength,static,compound,intermediate,,upper_legs,obliques|quadriceps,adductors|gluteus_medius,endurance|strength,calisthenics,5.0,True,True,"A wide-stance standing pose with the front knee bent and the torso extended over the front thigh, so one long line runs from the back heel to the top hand.","Stand wide with the front foot turned out and the back foot angled slightly in. | Bend the front knee until it stacks over the ankle and keep the back leg straight. | Rest the front forearm on the thigh, or the hand on the floor or a block, and reach the top arm over the ear. | Hold the position for the prescribed time, turning the chest towards the ceiling. | Straighten the front leg to come up and repeat on the other side.",,,images/flat/extended-side-angle-main.webp
+ez-bar-bench-press,EZ-Bar Bench Press,Bankdrücken mit SZ-Stange,Press de Banca con Barra Z,strength,push,compound,intermediate,ez_bar,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A flat-bench chest press performed with an EZ bar, whose angled grips are easier on the wrists while still loading the pectorals, front delts, and triceps.","Lie flat on a bench with your feet planted on the floor, gripping the EZ bar's angled bends over your chest. | Unrack the bar and hold it over your lower chest with your arms extended. | Lower the bar under control toward your lower chest. | Press the bar back up to full arm extension. | Repeat for the desired number of reps.",images/flat/ez-bar-bench-press-start.webp,images/flat/ez-bar-bench-press-peak.webp,
 ez-bar-curl,EZ-Bar Curl,SZ-Stangen-Curl,Curl con Barra Z,strength,pull,isolation,beginner,ez_bar,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"An isolation exercise targeting the biceps using an EZ-bar, which reduces wrist strain compared to a straight barbell.","Stand holding an EZ-bar with an underhand grip on the angled portions. | Curl the bar up toward your shoulders, keeping your elbows pinned. | Squeeze at the top, then lower under control. | Repeat.",images/flat/ez-bar-curl-start.webp,images/flat/ez-bar-curl-peak.webp,
+ez-bar-front-raise,EZ-Bar Front Raise,SZ-Stangen Frontheben,Elevación Frontal con Barra Z,strength,push,isolation,beginner,ez_bar,shoulders,anterior_deltoid,serratus_anterior,hypertrophy,push_day,5.0,False,False,A two-handed front raise with an EZ-bar. The angled grip is easier on the wrists than a straight bar while still letting both hands drive the same load.,"Stand holding an EZ-bar with an overhand grip on the inner bends, arms hanging in front of the thighs. | Keep the elbows slightly bent and fixed throughout. | Raise the bar in a smooth arc up to shoulder height. | Pause briefly at the top, then lower under control. | Repeat for the recommended number of repetitions.",images/flat/ez-bar-front-raise-start.webp,images/flat/ez-bar-front-raise-peak.webp,
+ez-bar-lying-tricep-extension,EZ-Bar Lying Triceps Extension,Liegendes Trizepsdrücken mit SZ-Stange,Extensión de Tríceps Tumbado con Barra Z,strength,push,isolation,intermediate,ez_bar,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A lying triceps extension performed with an EZ bar to isolate the triceps through a full range of motion.,Lie on a flat bench holding an EZ bar over your chest with a narrow grip. | Lower the bar toward your forehead by bending at the elbows. | Extend your arms back to the start. | Repeat.,images/flat/ez-bar-lying-tricep-extension-start.webp,images/flat/ez-bar-lying-tricep-extension-peak.webp,
+ez-bar-overhead-extension,EZ-Bar Overhead Tricep Extension,SZ-Stangen Überkopf-Trizeps-Extension,Extensión de Tríceps por Encima de la Cabeza con Barra Z,strength,push,isolation,intermediate,ez_bar,upper_arms,triceps_brachii,,hypertrophy,arm_day|push_day,5.0,False,False,Overhead tricep extension with an EZ-bar — the angled grip is easier on the wrists than a straight bar while keeping the long head under a deep stretch.,"Stand or sit holding an EZ-bar overhead with an overhand grip on the inner bends. | Arms fully extended, bar above the head. | Bend only the elbows to lower the bar behind the head in an arc. | Keep the upper arms vertical and close to the head; only the forearms move. | Extend the elbows to return the bar overhead. | Repeat for the recommended number of repetitions.",images/flat/ez-bar-overhead-extension-start.webp,images/flat/ez-bar-overhead-extension-peak.webp,
+ez-bar-pullover,EZ Bar Pullover,EZ-Stange Pullover,Pullover con Barra EZ,strength,pull,compound,intermediate,ez_bar,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy,pull_day|push_day|requires_bench,6.0,False,False,"This compound exercise targets the lats and pectorals by extending the arms overhead with an EZ bar, promoting upper body strength and hypertrophy.","Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip. | Extend the bar straight above your chest, keeping a slight bend in your elbows. | Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest. | Pull the bar back to the starting position using your lats and pectorals. | Maintain control throughout the movement, avoiding momentum.",images/flat/ez-bar-pullover-start.webp,images/flat/ez-bar-pullover-peak.webp,
 ez-bar-reverse-curl,EZ-Bar Reverse Curl,SZ-Stange Reverse Curl,Curl Inverso con Barra Z,strength,pull,isolation,beginner,ez_bar,upper_arms,brachialis|forearm_extensors,biceps_brachii,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A reverse curl with an EZ-bar targeting the brachialis and forearm extensors with a comfortable grip.,Hold an EZ-bar with an overhand grip. | Curl the bar up toward your shoulders. | Lower under control. | Repeat.,images/flat/ez-bar-reverse-curl-start.webp,images/flat/ez-bar-reverse-curl-peak.webp,
+ez-bar-reverse-grip-row,EZ Bar Reverse Grip Row,EZ-Stange Rudern mit Untergriff,Remo con Barra EZ y Agarre Supino,strength,pull,compound,intermediate,ez_bar,back,biceps_brachii|latissimus_dorsi,posterior_deltoid|rhomboids|trapezius,hypertrophy|strength,pull_day,6.0,False,False,"This compound pulling exercise targets the latissimus dorsi and biceps, effectively building back thickness and arm strength with an underhand grip.","Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip. | Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor. | Let the bar hang directly below your shoulders with arms fully extended. | Pull the bar towards your lower abdomen, squeezing your shoulder blades together and driving your elbows up. | Control the eccentric phase, slowly lowering the bar back to the starting position with full arm extension.",images/flat/ez-bar-reverse-grip-row-start.webp,images/flat/ez-bar-reverse-grip-row-peak.webp,
+ez-bar-romanian-deadlift,EZ-Bar Romanian Deadlift,SZ-Stange Romanian Deadlift,Peso Muerto Rumano con Barra Z,strength,pull,compound,beginner,ez_bar,upper_legs,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|trapezius,hypertrophy|strength,leg_day|pull_day,6.0,False,False,A Romanian deadlift using an EZ-bar. The angled grip is easier on the wrists and suits lighter hinge work or elbow-sensitive lifters.,"Stand holding an EZ-bar at mid-thigh with an overhand grip on the inner bends. | Feet hip-width, soft bend in the knees, chest up, lats engaged. | Push the hips back while letting the bar slide down the front of the legs. | Go until you feel a deep hamstring stretch without rounding the lower back. | Drive the hips forward to return to standing, keeping the bar close to the body. | Repeat for the recommended number of repetitions.",images/flat/romanian-deadlift-start.webp,images/flat/romanian-deadlift-peak.webp,
 ez-bar-shrug,EZ-Bar Shrug,SZ-Stangen-Shrug,Encogimiento de Hombros con Barra Z,strength,pull,isolation,beginner,ez_bar,shoulders,trapezius,rhomboids,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,A shrug using an EZ-bar for a comfortable grip while loading the trapezius.,"Stand holding an EZ-bar in front of you. | Shrug your shoulders straight up. | Hold at the top, then lower. | Repeat.",images/flat/ez-bar-shrug-start.webp,images/flat/ez-bar-shrug-peak.webp,
 ez-bar-spider-curl,EZ Bar Spider Curl,SZ-Stangen Spider Curl,Spider Curl con Barra Z,strength,pull,isolation,intermediate,ez_bar,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,"A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.",Lie chest down on an incline bench holding an EZ bar with underhand grip. | Let your arms hang straight down from your shoulders. | Curl the bar up toward your shoulders. | Squeeze your biceps at the top of the movement. | Lower the bar back down with control. | Repeat for the desired number of reps.,images/flat/ez-bar-spider-curl-start.webp,images/flat/ez-bar-spider-curl-peak.webp,
 ez-bar-upright-row,EZ-Bar Upright Row,SZ-Stangen Upright Row,Remo al Mentón con Barra Z,strength,pull,compound,intermediate,ez_bar,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,An upright row variation using an EZ-bar for more comfortable wrist positioning.,"Stand holding an EZ-bar with a shoulder-width grip on the angled portions. | Pull the bar straight up along your body toward your chin. | Lead with your elbows, keeping them above your hands. | Lower with control. | Repeat.",images/flat/ez-bar-upright-row-start.webp,images/flat/ez-bar-upright-row-peak.webp,
+ez-bar-wrist-curl,EZ-Bar Wrist Curl,EZ-Stange Handgelenk-Curl,Curl de Muñeca con Barra Z,strength,pull,isolation,beginner,ez_bar,lower_arms,forearm_flexors,,hypertrophy,arm_day|grip_focus,5.0,False,False,"A wrist curl with the EZ-bar, friendlier on the wrists than a straight bar.","Sit on a bench with forearms resting on the thighs, palms up. | Grip an EZ-bar on the inner bends with hands shoulder-width. | Let the bar roll down to the fingertips. | Curl the bar up by flexing the wrists. | Lower under control.",images/flat/ez-bar-wrist-curl-start.webp,images/flat/ez-bar-wrist-curl-peak.webp,
 face-pull,Cable Face Pull,Kabel Face Pull,Face Pull en Polea,strength,pull,compound,beginner,cable,shoulders,posterior_deltoid|rhomboids,trapezius,hypertrophy|rehabilitation,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A cable exercise targeting the rear deltoids and external rotators.,"Attach a rope to a high cable pulley. | Pull the rope toward your face, separating the ends. | Squeeze your rear deltoids and external rotators. | Return to the starting position with control. | Repeat.",images/flat/face-pull-start.webp,images/flat/face-pull-peak.webp,
+fish-pose,Fish Pose,Fisch-Haltung,Postura del Pez,stretching,static,compound,intermediate,,chest,erector_spinae|pectoralis_major,anterior_deltoid|hip_flexors,mobility,mobility|stretching,5.0,False,True,"A supine backbend supported on the forearms with the chest lifted and the head tilted back, opening the front of the chest and the throat.","Lie on your back with the legs straight and the arms alongside the body, palms down under the hips. | Press the forearms into the floor and lift the chest towards the ceiling. | Let the crown of the head rest lightly on the floor without putting weight through the neck. | Hold the position for the prescribed time, breathing into the upper chest. | Lift the head, then lower the back down.",,,images/flat/fish-pose-main.webp
 floor-ez-bar-press,Floor EZ-Bar Press,Boden SZ-Stangen-Press,Press en Suelo con Barra Z,strength,push,compound,intermediate,ez_bar,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A floor press variation using an EZ-bar for a more comfortable wrist and elbow position.,Lie on the floor holding an EZ-bar over your chest. | Lower the bar until your elbows touch the floor. | Press back up to full extension. | Repeat.,images/flat/floor-ez-bar-press-start.webp,images/flat/floor-ez-bar-press-peak.webp,
+floor-kettlebell-pullover,Floor Kettlebell Pullover,Boden Kettlebell Pullover,Pullover con Pesa Rusa en Suelo,strength,pull,compound,beginner,kettlebell,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy,pull_day,6.0,False,False,"A pullover done lying on the floor with a kettlebell held by the handle or by the horns. The floor limits the range of motion compared to the bench version, which reduces shoulder strain and makes it a good home-gym or prehab option.","Lie face-up on the floor with knees bent and feet flat. | Hold a kettlebell by the handle with both hands above your chest, arms almost straight (slight elbow bend). | Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms touch the floor. | Pull the bell back above the chest along the same arc. | Repeat for the recommended number of repetitions.",images/flat/floor-kettlebell-pullover-start.webp,images/flat/floor-kettlebell-pullover-peak.webp,
 floor-press,Floor Press,Floor Press,Press en Suelo,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A barbell pressing movement performed on the floor, limiting range of motion and taking the lower body out of the equation.",Lie on the floor and position yourself under a barbell in a rack. | Lower the barbell to your chest until elbows touch the floor. | Press back up to lockout. | Repeat.,images/flat/floor-press-start.webp,images/flat/floor-press-peak.webp,
 flutter-kicks,Flutter Kicks,Flutter Kicks,Flutter Kicks,strength,push,compound,intermediate,,core,hip_flexors|rectus_abdominis,transverse_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A supine core drill alternating small up-and-down leg kicks while the lower back stays pressed to the floor.,Lie flat on your back with your legs extended. | Place your hands under your glutes for support. | Lift both legs a few inches off the floor. | Alternate kicking your legs up and down in a small range. | Keep your core braced and lower back pressed down. | Continue for the desired duration or reps.,images/flat/flutter-kicks-start.webp,images/flat/flutter-kicks-peak.webp,
 front-lever,Front Lever,Front Lever,Front Lever,strength,static,compound,advanced,pull_up_bar,back,latissimus_dorsi|pectoralis_major,anterior_deltoid|biceps_brachii|erector_spinae|rectus_abdominis,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"An advanced static hold under the bar with the body horizontal and chest facing upward, requiring straight-arm pulling strength through the lats and core.","Grip the bar with an overhand grip and hang. | Tuck your knees to your chest and drive your hips upward, rotating forward until your chest faces up. | Extend your body horizontally with arms straight and chest facing the ceiling. | Keep your body rigid and parallel to the floor. | Hold for the desired duration, then tuck and lower under control.",,,images/flat/front-lever-main.webp
 front-squat,Front Squat,Front Squat,Sentadilla Frontal,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings,hypertrophy|strength,leg_day,6.0,False,False,"A barbell squat with the bar held in front on the deltoids, emphasizing quads and core.",Clean or rack the bar to your front deltoids with elbows high. | Squat down keeping torso upright until thighs are parallel. | Drive back up. | Repeat.,images/flat/front-squat-start.webp,images/flat/front-squat-peak.webp,
+garland-pose,Garland Pose,Girlanden-Haltung,Postura de la Guirnalda,stretching,static,compound,beginner,,upper_legs,adductors|gluteus_maximus,quadriceps|soleus,mobility,mobility|stretching,5.0,False,True,"A deep bodyweight squat held with the heels down and the elbows pressing the knees open, used to open the hips, ankles and lower back.","Stand with the feet a little wider than the hips and the toes turned slightly out. | Squat down as low as the ankles allow, keeping the heels on the floor. | Bring the palms together at the chest and press the elbows against the inner knees. | Hold the position for the prescribed time with the chest lifted and the spine long. | Press through the feet to stand back up.",,,images/flat/garland-pose-main.webp
 glute-bridge,Glute Bridge,Glute Bridge,Puente de Glúteos,strength,push,isolation,beginner,,upper_legs,gluteus_maximus,hamstrings,hypertrophy,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,False,True,A bodyweight glute activation exercise performed lying on the floor.,Lie on your back with knees bent and feet flat on the floor. | Drive your hips up by squeezing your glutes. | Hold briefly at the top with hips fully extended. | Lower your hips back down with control. | Repeat.,images/flat/glute-bridge-start.webp,images/flat/glute-bridge-peak.webp,
+glute-bridge-hold,Glute Bridge Hold,Glute-Bridge-Halt,Puente de Glúteos Isométrico,strength,static,isolation,beginner,,upper_legs,gluteus_maximus,hamstrings,hypertrophy,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,False,True,"The top of the glute bridge held for time: hips fully extended with the shoulders, hips and knees in one line, so the glutes stay under tension instead of cycling through reps.","Lie on your back with the knees bent and the feet flat, about hip-width apart and close enough to brush your fingertips with your heels. | Push through the heels and lift the hips until the body forms a straight line from the knees to the shoulders. | Squeeze the glutes and tuck the ribs down so the lower back does not take over. | Hold the top position for the prescribed time, keeping the weight in the heels. | Lower the hips under control to finish the set.",,,images/flat/glute-bridge-hold-main.webp
 glute-kickback,Glute Kickback,Gluteus Kickback,Patada de Glúteo,strength,push,isolation,beginner,,upper_legs,gluteus_maximus,erector_spinae|gluteus_medius|hamstrings,hypertrophy,leg_day|glute_focus,3.5,True,True,A bodyweight glute isolation exercise performed on all fours to develop gluteus maximus strength and shape.,"Begin on all fours with hands under shoulders and knees under hips. | Keeping the knee bent at 90 degrees, drive one heel toward the ceiling. | Squeeze the glute at the top of the movement. | Lower the leg back to the starting position with control. | Complete all reps, then switch sides.",images/flat/glute-kickback-start.webp,images/flat/glute-kickback-peak.webp,
+glute-kickback-hold,Glute Kickback Hold,Gluteus-Kickback-Halt,Patada de Glúteo Isométrica,strength,static,isolation,beginner,,upper_legs,gluteus_maximus,erector_spinae|gluteus_medius|hamstrings,hypertrophy,leg_day|glute_focus,3.5,True,True,"The end position of the glute kickback held for time: on all fours with one leg extended back at hip height, the pelvis level and the glute holding the leg in place.","Start on all fours with the hands under the shoulders and the knees under the hips. | Brace the trunk and keep the pelvis level; do not let the working side rotate upwards. | Extend one leg back and up until the thigh is in line with the torso. | Hold that position for the prescribed time, keeping the neck long and the lower back flat. | Lower the leg under control and repeat on the other side.",,,images/flat/glute-kickback-hold-main.webp
 goblet-squat,Goblet Squat,Goblet Squat,Sentadilla Goblet,strength,push,compound,beginner,kettlebell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,False,False,A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth.,Hold a kettlebell at chest height with both hands. | Squat down keeping the weight close to your chest. | Drive back up. | Repeat.,images/flat/goblet-squat-start.webp,images/flat/goblet-squat-peak.webp,
 good-morning,Good Morning,Good Morning,Buenos Días,strength,pull,compound,intermediate,barbell,upper_legs,erector_spinae|gluteus_maximus|hamstrings,,hypertrophy|strength,leg_day|shoulder_safe|knee_safe,6.0,False,False,A hip-hinge movement with a barbell on the back for posterior chain development.,"Stand with a barbell across your upper back. | Hinge at the hips, pushing them back while keeping your back flat. | Lower your torso until it's nearly parallel to the floor. | Drive your hips forward to return to standing. | Repeat.",images/flat/good-morning-start.webp,images/flat/good-morning-peak.webp,
 hack-squat,Hack Squat,Hack Squat,Hack Squat,strength,push,compound,intermediate,hack_squat,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|hamstrings,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A compound lower-body machine exercise on the hack squat sled, targeting the quadriceps through a guided squat pattern.","Load the hack squat machine and step on, positioning your back and shoulders against the pads. | Place your feet shoulder-width on the platform with toes turned out slightly. | Unlock the safety handles and lower the sled by bending at the knees and hips. | Descend until your thighs are at least parallel to the platform. | Drive through your heels to extend the legs and push the sled back to the start. | Re-engage the safety handles after your final rep.",images/flat/hack-squat-start.webp,images/flat/hack-squat-peak.webp,
 hack-squat-calf-raise,Hack Squat Calf Raise,Hack Squat Wadenheben,Elevación de Talones en Máquina Hack Squat,strength,push,isolation,intermediate,hack_squat,lower_legs,gastrocnemius|soleus,,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A calf raise performed in the hack squat machine, loading the calves heavily without balancing a bar.",Load yourself into a hack squat machine with shoulders under the pads. | Place the balls of your feet on the platform with heels hanging off. | Keep your legs straight with a slight knee bend. | Press through the balls of your feet to raise your heels. | Lower your heels back below the platform for a stretch. | Repeat for the desired number of reps.,images/flat/hack-squat-calf-raise-start.webp,images/flat/hack-squat-calf-raise-peak.webp,
+half-kneeling-hip-flexor-rock,Half-Kneeling Hip Flexor Rock,Hüftbeuger-Wippen im Halbkniestand,Balanceo de Flexor de Cadera en Media Rodilla,stretching,dynamic,compound,beginner,,upper_legs,hip_flexors,gluteus_maximus|quadriceps,mobility,mobility|stretching,5.0,True,True,"The dynamic version of the kneeling hip-flexor stretch: from a half-kneeling stance the hips rock forward into the stretch and back out of it, repeated instead of held.",Kneel on one knee with the other foot flat on the floor in front of you. | Tuck the tailbone slightly and brace the trunk so the lower back stays neutral. | Rock the hips forward until you feel the front of the back thigh lengthen. | Rock back out of the position under control and repeat rhythmically. | Switch sides and repeat for the same number of repetitions.,images/flat/half-kneeling-hip-flexor-rock-start.webp,images/flat/half-kneeling-hip-flexor-rock-peak.webp,
+half-moon-pose,Half Moon Pose,Halbmond-Haltung,Postura de la Media Luna,strength,static,compound,advanced,,core,gluteus_medius|obliques,erector_spinae|quadriceps,endurance|strength,core|calisthenics,5.0,True,True,"A standing side balance on one leg and one hand, with the top leg lifted to hip height and the chest turned open towards the ceiling.","From a wide standing stance, bend the front knee and place the bottom hand on the floor or a block ahead of the front foot. | Shift the weight forward and lift the back leg until it is parallel to the floor. | Straighten the standing leg and stack the top hip over the bottom one, reaching the top arm to the ceiling. | Hold the balance for the prescribed time with the lifted foot flexed. | Lower the back foot down and repeat on the other side.",,,images/flat/half-moon-pose-main.webp
 hammer-curl,Dumbbell Hammer Curl,Kurzhantel Hammer Curl,Curl de Martillo con Mancuernas,strength,pull,isolation,beginner,dumbbell,upper_arms,biceps_brachii|brachialis,forearm_flexors,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A bicep curl variation with a neutral grip targeting the brachioradialis.,"Stand holding dumbbells at your sides with palms facing each other. | Curl the weights up while keeping your palms facing inward. | Squeeze at the top, then lower under control. | Repeat.",images/flat/hammer-curl-start.webp,images/flat/hammer-curl-peak.webp,
 handstand-push-ups,Handstand Push Ups,Handstand Push-Ups,Flexiones en Pino,strength,push,compound,advanced,,shoulders,anterior_deltoid|triceps_brachii,lateral_deltoid|rectus_abdominis|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,5.0,False,True,"An inverted press against a wall, lowering the head to the floor and pressing back up to a full handstand.",Kick up into a handstand against a wall with hands shoulder-width apart. | Brace your core and keep your body straight. | Lower your head toward the floor by bending your elbows. | Stop just before your head touches the ground. | Press through your hands to return to full handstand. | Repeat for the desired number of reps.,images/flat/handstand-push-ups-start.webp,images/flat/handstand-push-ups-peak.webp,
 hang-clean,Hang Clean,Hang Clean,Cargada desde Colgante,olympic,dynamic,compound,intermediate,barbell,full_body,gluteus_maximus|quadriceps|trapezius,anterior_deltoid|erector_spinae|hamstrings,power|strength,,8.0,False,False,"A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.","Stand holding a barbell with a shoulder-width grip at your thighs. | Hinge at the hips to lower the bar just above your knees. | Explosively extend your hips, knees, and ankles. | Shrug your shoulders and pull the bar up. | Catch the bar on your front shoulders in a quarter squat. | Stand tall, then return to the hang position.",images/flat/hang-clean-start.webp,images/flat/hang-clean-peak.webp,
 hang-power-clean,Hang Power Clean,Hang Power Clean,Power Clean desde Colgante,olympic,dynamic,compound,intermediate,barbell,full_body,gluteus_maximus|quadriceps|trapezius,erector_spinae|hamstrings,power|strength,,8.0,False,False,"A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.",Stand with feet hip-width apart holding a barbell at your thighs. | Hinge at the hips to lower the bar to just above the knees. | Drive through your hips and legs explosively. | Pull the bar up and catch it on your front shoulders in a partial squat. | Stand tall with the bar racked on your shoulders. | Lower the bar back to the hang position.,images/flat/hang-power-clean-start.webp,images/flat/hang-power-clean-peak.webp,
 hanging-knee-raise,Hanging Knee Raise,Hängendes Knieheben,Elevación de Rodillas Colgado,strength,pull,compound,beginner,pull_up_bar,core,hip_flexors|rectus_abdominis,forearm_flexors|obliques,hypertrophy|strength,core_focus,6.0,False,False,A hanging core exercise on a pull-up bar that targets the lower abs and hip flexors with bent knees.,"Hang from a pull-up bar with an overhand grip, arms fully extended. | Engage your core and raise your knees toward your chest. | Hold briefly at the top. | Lower your legs slowly back to the starting position. | Repeat for the desired reps.",images/flat/hanging-knee-raise-start.webp,images/flat/hanging-knee-raise-peak.webp,
 hanging-leg-raise,Hanging Leg Raise,Hängendes Beinheben,Elevación de Piernas Colgado,strength,pull,isolation,intermediate,pull_up_bar,core,hip_flexors|rectus_abdominis,obliques,hypertrophy|strength,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,An advanced core exercise performed hanging from a bar.,"Hang from a pull-up bar with an overhand grip. | Raise your legs in front of you until they are parallel to the floor. | Hold briefly, then lower with control. | Avoid swinging. | Repeat.",images/flat/hanging-leg-raise-start.webp,images/flat/hanging-leg-raise-peak.webp,
+hanging-pike,Hanging Pike,Hängender Pike,Pike Colgado,strength,pull,compound,advanced,pull_up_bar,core,rectus_abdominis,forearm_flexors|hip_flexors|latissimus_dorsi,hypertrophy|strength,core|calisthenics,4.5,False,False,A strict hanging leg raise taken to the bar — legs stay straight and the feet rise all the way to the hands.,"Hang from a pull-up bar with a shoulder-width overhand grip. | Engage the lats and brace the core to create a hollow body. | Keeping the legs perfectly straight, lift them in a smooth arc up to the bar. | Aim to touch the toes to the bar between the hands. | Lower the legs slowly back to the hanging position and repeat.",images/flat/hanging-pike-start.webp,images/flat/hanging-pike-peak.webp,
+happy-baby,Happy Baby Pose,Glückliches Baby,Postura del Bebé Feliz,stretching,static,compound,beginner,,upper_legs,adductors|gluteus_maximus,erector_spinae|hamstrings,mobility,mobility|stretching,5.0,False,True,"A supine hip opener in which the knees are drawn towards the armpits and the feet are held from the outside, releasing the inner thighs and lower back.","Lie on your back and draw both knees towards the chest. | Take hold of the outside edges of the feet, or the shins if the feet are out of reach. | Open the knees wider than the ribs and stack the ankles above the knees, soles facing up. | Press the feet gently into the hands and hold for the prescribed time with the lower back on the floor. | Release the feet and lower the legs.",,,images/flat/happy-baby-main.webp
+head-to-knee-pose,Head-to-Knee Pose,Kopf-zum-Knie-Haltung,Postura de Cabeza a la Rodilla,stretching,static,compound,beginner,,upper_legs,erector_spinae|hamstrings,adductors|gluteus_maximus,mobility,mobility|stretching,5.0,True,True,"A seated one-legged fold: one leg stays straight while the other foot rests against the inner thigh, so the hamstring of the straight leg lengthens one side at a time.","Sit with one leg straight in front of you and the other knee bent out to the side, that foot at the inner thigh. | Turn the chest towards the straight leg so the navel lines up with the thigh. | Hinge from the hips and reach forward along the straight leg with a long spine. | Hold the fold for the prescribed time, breathing into the back of the leg. | Come up with a flat back and repeat on the other side.",,,images/flat/head-to-knee-pose-main.webp
 heel-elevated-squat,Heel-Elevated Squat,Kniebeuge mit erhöhten Fersen,Sentadilla con Talones Elevados,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,adductors|erector_spinae|hamstrings,hypertrophy|strength,leg_day,6.0,False,False,A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.,"Place weight plates or a wedge under your heels, feet shoulder-width apart. | Hold a barbell across your upper back or hold dumbbells at your sides. | Brace your core and descend into a squat, keeping your torso upright. | Squat until thighs are parallel to the floor or lower. | Drive through your feet to return to the starting position.",images/flat/heel-elevated-squat-start.webp,images/flat/heel-elevated-squat-peak.webp,
+heel-to-toe-walk,Heel-to-Toe Walk,Seiltänzergang,Marcha en Tándem,strength,dynamic,compound,beginner,,lower_legs,gluteus_medius|soleus,gastrocnemius|quadriceps|transverse_abdominis,rehabilitation|mobility,warm_up|rehab|bodyweight|knee_safe|lower_back_safe|no_axial_load,2.5,False,True,"A balance and coordination drill walked along an imaginary line, placing the heel of each step directly against the toes of the other foot so the base of support narrows to almost nothing.","Pick a straight line on the floor and stand on it with your arms out to your sides at shoulder height. | Step forward and place your heel directly in front of — and touching — the toes of the standing foot. | Shift your weight onto the front foot under control, pausing for a moment before the next step. | Bring the back foot through and place it heel to toe again, staying on the line rather than stepping around it. | Look ahead at a fixed point instead of down at your feet, and use your arms to correct any wobble. | Walk the desired number of steps, then turn around and walk back.",,,images/flat/heel-to-toe-walk-main.webp
+hero-pose,Hero Pose,Heldensitz,Postura del Héroe,stretching,static,isolation,beginner,,upper_legs,quadriceps,erector_spinae|hip_flexors,mobility,mobility|stretching,1.5,False,True,"A kneeling seat with the hips settling between the heels, which lengthens the quadriceps and the front of the ankles while the spine stays tall.","Kneel with the knees together and the feet slightly wider than the hips, tops of the feet flat. | Sit the hips back and down between the heels, using a block or cushion if the floor is out of reach. | Stack the ribs over the pelvis and rest the hands on the thighs. | Hold the seat for the prescribed time, keeping the weight even on both sit bones. | Come out by pressing into the hands and straightening one leg at a time.",,,images/flat/hero-pose-main.webp
 hex-bar-deadlift,Hex Bar Deadlift,Hex-Bar Deadlift,Peso Muerto con Barra Hexagonal,strength,pull,compound,intermediate,trap_bar,back,erector_spinae|gluteus_maximus|quadriceps,forearm_flexors|hamstrings|trapezius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.",Stand inside a loaded trap bar with feet shoulder-width apart. | Hinge at the hips and knees to grip the handles. | Brace your core and set your back flat. | Drive through your heels and extend hips and knees to stand up. | Lock out at the top with shoulders pulled back. | Lower the bar back to the floor under control.,images/flat/hex-bar-deadlift-start.webp,images/flat/hex-bar-deadlift-peak.webp,
+high-foot-leg-press,High-Foot Leg Press,Beinpresse mit hoher Fußposition,Prensa de piernas con pies altos,strength,push,compound,beginner,leg_press,upper_legs,gluteus_maximus,hamstrings|quadriceps,hypertrophy|strength,leg_day|glute_focus|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,"A leg press with the feet placed high on the platform, shifting more of the movement toward hip extension and the gluteus maximus while the back stays supported.","Set the back pad and seat so your lower back stays supported and your knees can bend without your pelvis rolling under. | Place both feet high on the platform at about shoulder width, with the toes tracking in the same direction as the knees. | Lower the sled by bending the hips and knees until you reach a comfortable depth without the lower back lifting from the pad. | Press through the whole foot and extend the hips and knees without locking the knees aggressively. | Lower the sled under control and repeat for the desired number of repetitions.",images/flat/high-foot-leg-press-start.webp,images/flat/high-foot-leg-press-peak.webp,
+high-knees,High Knees,High Knees,Rodillas Altas,cardio,dynamic,compound,beginner,,full_body,hip_flexors|quadriceps,gastrocnemius|rectus_abdominis,endurance,full_body|warm_up,8.0,False,True,A bodyweight cardio drill where the knees are driven up to hip height in rapid alternation.,"Stand tall with feet hip-width apart. | Drive one knee up toward the chest while pumping the opposite arm. | Quickly switch legs, mirroring the arm action. | Continue alternating at a fast pace. | Continue for the prescribed work interval.",,,images/flat/high-knees-main.webp
 high-plank,High Plank,High Plank,Plancha Alta,strength,static,compound,beginner,,core,rectus_abdominis|transverse_abdominis,erector_spinae|obliques,endurance|strength,core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,5.0,False,True,A plank variation with arms fully extended in a push-up position.,Start in a push-up position with arms fully extended. | Keep your body in a straight line from head to heels. | Brace your core and hold the position. | Breathe steadily throughout.,,,images/flat/high-plank-main.webp
 hip-abduction,Machine Hip Abduction,Maschinen-Hüftabduktion,Abducción de Cadera en Máquina,strength,push,isolation,beginner,hip_abduction_machine,upper_legs,gluteus_medius,abductors,hypertrophy,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,A machine exercise targeting the outer hip muscles.,Sit in the hip abduction machine with pads against your outer thighs. | Push your legs apart against the resistance. | Hold briefly at the widest point. | Return to the starting position with control. | Repeat.,images/flat/hip-abduction-start.webp,images/flat/hip-abduction-peak.webp,
 hip-adduction,Hip Adduction,Hüftadduktion,Aducción de cadera,strength,pull,isolation,intermediate,hip_adduction_machine,upper_legs,adductors,,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A machine exercise pressing the legs together against resistance, isolating and strengthening the inner-thigh adductors.",Sit on the hip adduction machine with your back against the pad. | Place your legs against the pads with the machine set to a comfortable stretch. | Squeeze your legs together until the pads meet in the middle. | Hold the squeeze briefly in the fully closed position. | Let your legs open back out under control to the start. | Repeat for the desired number of reps.,images/flat/hip-adduction-start.webp,images/flat/hip-adduction-peak.webp,
 hip-thrust,Barbell Hip Thrust,Langhantel Hip Thrust,Hip thrust con barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|gluteus_medius,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load|requires_bench,6.0,False,False,A compound glute exercise using a barbell across the hips.,"Sit on the floor with your upper back against a bench, barbell across your hips. | Drive your hips up until your thighs are parallel to the floor. | Squeeze your glutes at the top. | Lower your hips back down with control. | Repeat.",images/flat/hip-thrust-start.webp,images/flat/hip-thrust-peak.webp,
+hollow-body-hold,Hollow Body Hold,Hollow Body Hold,Mantenimiento del Cuerpo Hueco,strength,static,compound,intermediate,,core,rectus_abdominis,hip_flexors|obliques|transverse_abdominis,strength,core_focus|calisthenics,5.0,False,True,"An isometric core hold borrowed from gymnastics, training total-body tension with the spine in a slight C-shape.","Lie on your back with arms extended overhead and legs straight. | Press the lower back firmly into the floor. | Lift the shoulders, head, and legs slightly off the floor. | Hold the position with arms and legs extended, body in a shallow banana shape. | Hold for the prescribed time.",,,images/flat/hollow-body-hold-main.webp
 horizontal-leg-press,Horizontal Leg Press,Horizontale Beinpresse,Prensa de piernas horizontal,strength,push,compound,beginner,leg_press,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,"A machine leg press performed horizontally, targeting quads, glutes, and hamstrings.",Sit in a horizontal leg press machine and place feet shoulder-width apart. | Unlock the machine and lower the platform toward your chest. | Press the platform back to the start. | Repeat.,images/flat/horizontal-leg-press-start.webp,images/flat/horizontal-leg-press-peak.webp,
+human-flag,Human Flag,Human Flag,Human Flag,strength,static,compound,advanced,pull_up_bar,core,latissimus_dorsi|obliques,anterior_deltoid|gluteus_maximus|pectoralis_major|rectus_abdominis|triceps_brachii,strength|hypertrophy,calisthenics|core|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"An advanced calisthenics isometric hold with the body horizontal on a vertical pole, parallel to the ground.",Stand close to a sturdy vertical pole. | Grip the pole high with the top hand (overhand) and lower with the bottom hand (underhand). | Kick the legs up and out while pressing the bottom arm hard against the pole. | Extend the body horizontally so it forms a straight line parallel to the ground. | Hold the position with the body rigid for the target time. | Lower under control.,,,images/flat/human-flag-main.webp
 incline-bench-ez-bar-press,Incline EZ-Bar Bench Press,Schrägbankdrücken mit SZ-Stange,Press en banco inclinado con barra Z,strength,push,compound,intermediate,ez_bar,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,An incline press with an EZ-bar targeting the upper chest with a joint-friendly grip.,Set bench to 30–45 degrees. Grip the EZ-bar with hands on the angled sections. | Lower the bar to your upper chest. | Press back up to full extension. | Repeat.,images/flat/incline-bench-ez-bar-press-start.webp,images/flat/incline-bench-ez-bar-press-peak.webp,
 incline-bench-press,Incline Barbell Bench Press,Schrägbankdrücken mit Langhantel,Press en banco inclinado con barra,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A barbell pressing movement on an incline bench targeting the upper chest.,Lie on an incline bench set to 30-45 degrees. | Grip the bar slightly wider than shoulder-width and unrack. | Lower the bar to your upper chest. | Press the bar back up to full extension. | Repeat.,images/flat/incline-bench-press-start.webp,images/flat/incline-bench-press-peak.webp,
 incline-db-curl,Incline Dumbbell Curl,Schrägbank-Kurzhantelcurl,Curl con mancuernas en banco inclinado,strength,pull,isolation,intermediate,dumbbell,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A bicep curl on an incline bench for a deeper stretch of the long head.,"Sit on an incline bench set to 45 degrees, holding dumbbells at your sides. | Let your arms hang straight down with palms forward. | Curl the dumbbells up toward your shoulders. | Lower with control to full extension. | Repeat.",images/flat/incline-db-curl-start.webp,images/flat/incline-db-curl-peak.webp,
@@ -174,28 +291,64 @@ incline-db-press,Incline Dumbbell Press,Schrägbankdrücken mit Kurzhanteln,Pres
 incline-dumbbell-fly,Incline Dumbbell Fly,Schrägbank-Kurzhantelflys,Apertura con mancuernas en banco inclinado,strength,pull,isolation,intermediate,dumbbell,chest,pectoralis_major,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,"An incline isolation exercise opening dumbbells in a wide arc, stretching and targeting the upper chest.",Lie back on an incline bench holding dumbbells above your chest. | Press the dumbbells up with palms facing each other. | Maintain a slight bend in your elbows throughout. | Lower the dumbbells in a wide arc until you feel a chest stretch. | Squeeze your chest to bring the dumbbells back together. | Repeat for the desired number of reps.,images/flat/incline-dumbbell-fly-start.webp,images/flat/incline-dumbbell-fly-peak.webp,
 incline-hammer-curl,Incline Hammer Curl,Schrägbank-Hammer-Curl,Curl martillo en banco inclinado,strength,pull,isolation,intermediate,dumbbell,upper_arms,biceps_brachii|brachialis,forearm_flexors,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A hammer curl performed on an incline bench for increased stretch and biceps long-head activation.,Sit on an incline bench holding dumbbells with a neutral grip. | Allow arms to hang straight. | Curl the dumbbells up in a hammer motion. | Lower slowly. | Repeat.,images/flat/incline-hammer-curl-start.webp,images/flat/incline-hammer-curl-peak.webp,
 incline-push-ups,Incline Push-Up,Incline Push-Up,Push-up inclinado,strength,push,compound,beginner,,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|endurance,calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,True,A beginner-friendly push-up variation with hands elevated on a bench or step.,"Place your hands on a bench or elevated surface, shoulder-width apart. | Extend your legs behind you into a plank position. | Lower your chest toward the bench by bending your elbows. | Push back up to the starting position. | Repeat.",images/flat/incline-push-ups-start.webp,images/flat/incline-push-ups-peak.webp,
+incline-treadmill-walk,Incline Treadmill Walk,Laufband-Gehen mit Steigung,Caminata en Cinta Inclinada,cardio,dynamic,compound,beginner,treadmill,full_body,gluteus_maximus|quadriceps,gastrocnemius|hamstrings|soleus,endurance,full_body|conditioning|warm_up|knee_safe|lower_back_safe,8.0,False,False,"A steady uphill walk on an inclined treadmill belt, keeping one foot in contact with the belt throughout so the glutes and hamstrings work hard with almost no impact.","Start the belt at a slow walking speed and step on, then raise the incline to your target gradient. | Walk with a long, deliberate stride, rolling from heel to toe and pushing the belt away behind you with each step. | Stand tall and lean from the ankles with the hill rather than folding forward at the waist. | Keep at least one foot on the belt at all times — walk the hill, do not break into a jog. | Let your arms swing naturally, or rest them lightly on the rails for balance without carrying your weight on them. | Hold the gradient for the desired time, then lower the incline and walk level for a few minutes to finish.",,,images/flat/incline-treadmill-walk-main.webp
 inverted-row,Inverted Row,Inverted Row,Remo invertido,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids|trapezius,biceps_brachii|posterior_deltoid|rectus_abdominis,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.","Set a barbell in a rack at about waist height. | Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip. | Hang with arms extended, heels on the floor, body straight from head to ankles. | Pull your chest to the bar, squeezing the shoulder blades together. | Lower yourself under control until arms are fully extended. | Repeat.",images/flat/inverted-row-start.webp,images/flat/inverted-row-peak.webp,
+isometric-neck-side,Isometric Neck Lateral Flexion,Isometrische seitliche Halsbeugung,Flexión Lateral Isométrica de Cuello,strength,static,isolation,beginner,,shoulders,trapezius,,rehabilitation|strength,shoulder_safe,3.5,True,True,"A static side-neck drill using the hand as resistance against the head, training the sternocleidomastoid and scalene without hardware.","Sit or stand tall. Place the palm of one hand against the side of the head, above the ear. | Press the head into the hand while resisting equally with the hand — the head does not move. | Hold the isometric contraction for 5 to 10 seconds. | Release slowly, then repeat on the same side for the set. | Switch sides and repeat.",,,images/flat/isometric-neck-side-main.webp
+jackknife-sit-up,Jackknife Sit-Up,Jackknife Sit-Up,Abdominal navaja,strength,dynamic,compound,intermediate,,core,rectus_abdominis,hip_flexors|obliques,hypertrophy|endurance,core|calisthenics,5.0,False,True,"A full-body crunch performed from a floor-hover position, lifting both legs and torso simultaneously to touch hands to feet.",Lie face-up on the floor with arms extended overhead and legs extended straight. | Simultaneously lift the torso and the straight legs off the floor. | Reach the hands up toward the feet as the feet rise — meet above the hips. | Lower the torso and legs back to the floor under control. | Repeat for the recommended number of repetitions.,images/flat/jackknife-sit-up-start.webp,images/flat/jackknife-sit-up-peak.webp,
+jefferson-curl,Jefferson Curl,Jefferson Curl,Jefferson curl,strength,pull,compound,intermediate,dumbbell,back,erector_spinae|hamstrings,gluteus_maximus,hypertrophy|strength,,6.0,False,False,"A loaded spinal-flexion drill: standing tall with a light weight, you round the spine one vertebra at a time and restack it, building segmental control and hamstring/spinal-erector flexibility under load.","Stand tall holding a light dumbbell with straight arms, feet roughly hip-width. | Tuck your chin and begin rounding the spine from the top, one vertebra at a time. | Curl down slowly, letting the weight hang and keeping the legs mostly straight. | Reach the bottom with the back fully rounded and a stretch through the hamstrings. | Reverse it, restacking the spine from the bottom up back to standing.",images/flat/jefferson-curl-start.webp,images/flat/jefferson-curl-peak.webp,
+jump-rope,Jump Rope,Seilspringen,Saltar la Cuerda,cardio,dynamic,compound,beginner,jump_rope,full_body,gastrocnemius|soleus,forearm_flexors|quadriceps,endurance,full_body|warm_up|conditioning,11.8,False,False,"A classic cardio drill that trains calves, ankles, and timing with a rope and rhythmic hops.","Hold a jump rope handle in each hand with the rope behind you. | Swing the rope overhead and forward in a smooth arc. | Hop just high enough for the rope to pass under your feet. | Land softly on the balls of the feet, knees slightly bent. | Keep a steady rhythm for the prescribed interval.",,,images/flat/jump-rope-main.webp
 jump-squat,Jump Squat,Jump Squat,Sentadilla con Salto,plyometrics,dynamic,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|hamstrings,power|endurance,leg_day|conditioning,7.0,False,True,A plyometric bodyweight squat where you explode upward into a vertical jump.,"Stand with feet shoulder-width apart. | Drop into a quarter-squat with the arms back. | Explode upward, swinging the arms up and jumping as high as you can. | Land softly back into a quarter-squat to absorb impact. | Repeat without pausing for the prescribed reps.",images/flat/jump-squat-start.webp,images/flat/jump-squat-peak.webp,
 jumping-jacks,Jumping Jacks,Hampelmann,Saltos de Tijera,cardio,dynamic,compound,beginner,,full_body,gastrocnemius|gluteus_medius|lateral_deltoid,abductors|quadriceps|soleus,endurance,full_body|warm_up,8.0,False,True,"This classic full-body dynamic exercise elevates heart rate and targets the calves, shoulders, quads, and glutes, making it an excellent warm-up or conditioning movement.","Stand tall with feet together and arms at your sides. | Simultaneously jump your feet out wide and raise your arms overhead. | Ensure your arms meet or nearly meet above your head. | Jump your feet back together while lowering your arms to your sides. | Maintain a continuous, rhythmic motion.",images/flat/jumping-jacks-start.webp,images/flat/jumping-jacks-peak.webp,
+kettlebell-bulgarian-split-squat,Kettlebell Bulgarian Split Squat,Kettlebell Bulgarian Split Squat,Sentadilla Búlgara con Kettlebell,strength,push,compound,intermediate,kettlebell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,leg_day,6.0,True,False,"This unilateral squat variation builds lower body strength, muscle, and stability by elevating the rear foot and holding a kettlebell, primarily targeting the quadriceps and glutes.","Stand facing away from a bench, placing one foot on it behind you, laces down. Hold a kettlebell in the opposite hand. | Maintain an upright torso and engage your core. | Lower your body by bending both knees, allowing your front knee to track over your toes. | Descend until your front thigh is parallel to the floor or slightly below, keeping your rear knee close to the ground. | Drive through your front heel to return to the starting position, extending your hips and knees. | Complete all reps per side before switching.",images/flat/kettlebell-bulgarian-split-squat-start.webp,images/flat/kettlebell-bulgarian-split-squat-peak.webp,
+kettlebell-close-grip-floor-press,Kettlebell Close-Grip Floor Press,Kettlebell Floor Press enger Griff,Press de Suelo con Agarre Cerrado con Pesa Rusa,strength,push,compound,intermediate,kettlebell,upper_arms,triceps_brachii,anterior_deltoid|pectoralis_major,hypertrophy|strength,push_day|arm_day,6.0,False,False,"A floor press performed with a single kettlebell gripped close together with both hands. The narrow grip and the floor stop on the elbows shift emphasis off the chest and onto the triceps, with no shoulder hyperextension.","Lie on your back on the floor with the knees bent and feet flat. | Hold a single kettlebell by the handle with both hands, close together, the bell resting on the chest with elbows tucked tight to the ribs. | Brace the core and press the kettlebell straight up until the arms are fully extended. | Lower under control until the upper arms touch the floor and pause briefly. | Press back up to lockout. | Repeat for the recommended number of repetitions.",images/flat/kettlebell-close-grip-floor-press-start.webp,images/flat/kettlebell-close-grip-floor-press-peak.webp,
+kettlebell-concentration-curl,Kettlebell Concentration Curl,Kettlebell-Konzentrationscurl,Curl de concentración con kettlebell,strength,pull,isolation,beginner,kettlebell,upper_arms,biceps_brachii,brachialis,hypertrophy,,5.0,True,False,"A seated single-arm bicep isolation move: the elbow braces against the inner thigh while curling a kettlebell, keeping the upper arm still so the bicep does all the work.","Sit on a bench with your feet wide, holding a kettlebell in one hand. | Brace the back of your upper arm against the inside of your thigh, letting the kettlebell hang. | Curl the kettlebell up toward your shoulder, keeping the elbow pinned against your leg. | Squeeze the bicep at the top, then lower slowly under control. | Finish all reps on one side, then switch arms.",images/flat/kettlebell-concentration-curl-start.webp,images/flat/kettlebell-concentration-curl-peak.webp,
 kettlebell-deadlift,Kettlebell Deadlift,Kettlebell-Kreuzheben,Peso muerto con pesa rusa,strength,pull,compound,intermediate,kettlebell,back,erector_spinae|gluteus_maximus|hamstrings,forearm_flexors|quadriceps,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back.",Stand with feet shoulder-width apart and kettlebell between your feet. | Hinge at the hips and bend your knees to grip the handle. | Brace your core and set your back flat. | Drive through your heels to stand up with the kettlebell. | Lock out at the top with shoulders pulled back. | Lower the kettlebell back to the floor with control.,images/flat/kettlebell-deadlift-start.webp,images/flat/kettlebell-deadlift-peak.webp,
-kettlebell-farmers-walk,Kettlebell Farmer's Walk,Kettlebell-Farmer's Walk,Paseo del Granjero con Pesa Rusa,strongman,push,compound,intermediate,kettlebell,full_body,forearm_flexors|trapezius,erector_spinae|gluteus_maximus|quadriceps|rectus_abdominis,strength|power,knee_safe,5.5,False,False,"A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability.","Stand between two heavy dumbbells or farmer handles. | Hinge and grip the handles firmly with a neutral grip. | Stand tall with shoulders back and core braced. | Walk forward with short, controlled steps. | Maintain an upright posture throughout the walk. | Set the weights down at the end of the distance.",,,images/flat/kettlebell-farmers-walk-main.webp
+kettlebell-farmers-walk,Kettlebell Farmer's Walk,Kettlebell-Farmer's Walk,Paseo del Granjero con Pesa Rusa,strength,static,compound,intermediate,kettlebell,full_body,forearm_flexors|trapezius,erector_spinae|gluteus_maximus|quadriceps|rectus_abdominis,strength|power,knee_safe,5.5,False,False,"A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability.","Stand between two heavy dumbbells or farmer handles. | Hinge and grip the handles firmly with a neutral grip. | Stand tall with shoulders back and core braced. | Walk forward with short, controlled steps. | Maintain an upright posture throughout the walk. | Set the weights down at the end of the distance.",,,images/flat/kettlebell-farmers-walk-main.webp
+kettlebell-floor-press,Kettlebell Floor Press,Kettlebell Floor Press,Press de suelo con pesas rusas,strength,push,compound,intermediate,kettlebell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day,6.0,False,False,"A two-arm chest press performed lying on the floor with a kettlebell in each hand. The floor caps the ROM (triceps hit the floor before full stretch), making it shoulder-friendly and a great home option.","Lie on your back on the floor with knees bent, feet flat. | Hold a kettlebell in each hand at the chest, bells resting on the outer forearms. | Press both kettlebells straight up until the arms are fully extended. | Lower under control until the triceps touch the floor — do not bounce. | Repeat for the recommended number of repetitions.",images/flat/kettlebell-floor-press-start.webp,images/flat/kettlebell-floor-press-peak.webp,
+kettlebell-goblet-lunge,Kettlebell Goblet Lunge,Kettlebell Goblet Ausfallschritt,Zancada Goblet con Kettlebell,strength,push,compound,beginner,kettlebell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,leg_day,6.0,True,False,"This unilateral compound exercise strengthens the quadriceps, glutes, and hamstrings by performing a lunge while holding a kettlebell in the goblet position, improving lower body strength and stability.","Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position. | Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees. | Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor. | Drive through your front heel to return to the starting position, maintaining balance and core tension. | Complete all repetitions on one side before switching, or alternate legs per set.",images/flat/kettlebell-goblet-lunge-start.webp,images/flat/kettlebell-goblet-lunge-peak.webp,
+kettlebell-halo,Kettlebell Halo,Kettlebell Halo,Halo con pesa rusa,strength,dynamic,isolation,beginner,kettlebell,shoulders,lateral_deltoid,posterior_deltoid|trapezius,rehabilitation|endurance,shoulder_safe,5.0,False,False,"A shoulder-mobility drill where a kettlebell is circled around the head. Warms up the rotator cuff, thoracic spine, and shoulder girdle with minimal load.","Stand tall, core braced, holding a light kettlebell by the horns (upside down) at chest height. | Raise the bell to one side of your head and pass it around the back in a smooth circle. | Bring it back to the starting position in front of your face. | Reverse direction every few reps. | Repeat for the recommended number of repetitions or time.",images/flat/kettlebell-halo-start.webp,images/flat/kettlebell-halo-peak.webp,
+kettlebell-hammer-curl,Kettlebell Hammer Curl,Kettlebell-Hammer-Curl,Curl martillo con pesa rusa,strength,pull,isolation,beginner,kettlebell,upper_arms,biceps_brachii|brachialis,brachioradialis,hypertrophy,arm_day|pull_day,5.0,True,False,A neutral-grip curl gripping the handle of a kettlebell so that the bell hangs alongside the wrist. The offset mass and neutral grip bias the brachialis and brachioradialis.,"Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body). | The bell rests on or beside the forearm. | Keep the elbow tucked to the side and curl the bell up toward the shoulder. | Squeeze at the top, then lower under control. | Complete all reps on one side, then switch.",images/flat/kettlebell-hammer-curl-start.webp,images/flat/kettlebell-hammer-curl-peak.webp,
+kettlebell-hip-thrust,Kettlebell Hip Thrust,Kettlebell-Hip-Thrust,Empuje de Cadera con Kettlebell,strength,push,compound,beginner,kettlebell,upper_legs,gluteus_maximus,hamstrings|quadriceps,hypertrophy|strength,leg_day|glute_focus|requires_bench,6.0,False,False,"This exercise effectively targets the gluteus maximus and hamstrings, using a kettlebell to add resistance for powerful hip extension and glute development.","Sit on the floor with your upper back against a bench, knees bent, and feet flat. | Place a kettlebell across your hips, holding it securely with both hands. | Drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees. | Squeeze your glutes forcefully at the top of the movement. | Slowly lower your hips back down to the starting position with control.",images/flat/kettlebell-hip-thrust-start.webp,images/flat/kettlebell-hip-thrust-peak.webp,
+kettlebell-kickstand-deadlift,Kettlebell Kickstand Deadlift,Kettlebell-Kickstand-Kreuzheben,Peso Muerto Kickstand con Kettlebell,strength,pull,compound,intermediate,kettlebell,back,gluteus_maximus|hamstrings,adductors|erector_spinae,hypertrophy|strength,leg_day|pull_day,6.0,True,False,A staggered-stance hip hinge with one kettlebell that loads the front leg while the back foot lightly stabilizes.,"Stand tall and step one foot back so only the toes touch the floor. | Hold a kettlebell in one hand at hip height. | Hinge at the hips, lowering the kettlebell toward mid-shin while keeping the back flat. | Keep most of your weight on the front foot throughout. | Drive through the front heel to return to standing. Switch sides after all reps.",images/flat/kettlebell-kickstand-deadlift-start.webp,images/flat/kettlebell-kickstand-deadlift-peak.webp,
 kettlebell-lunge-press,Kettlebell Lunge Press,Kettlebell-Ausfallschritt mit Drücken,Zancada con press de pesa rusa,strength,push,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus|quadriceps,hamstrings|rectus_abdominis|triceps_brachii,hypertrophy|strength,lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A combination exercise pressing a kettlebell overhead with one arm while lunging, training legs, shoulders, and core.","Hold a kettlebell at shoulder height with one arm. | Step forward into a lunge with the opposite leg. | As you lunge, press the kettlebell overhead. | Lock out the arm at the top of the press. | Step back to standing while lowering the kettlebell. | Complete reps on one side, then switch.",images/flat/kettlebell-lunge-press-start.webp,images/flat/kettlebell-lunge-press-peak.webp,
 kettlebell-offset-reverse-lunge-and-press,Kettlebell Offset Reverse Lunge and Press,Kettlebell-Rückwärtsausfallschritt und Drücken (versetzt),Zancada inversa con press desequilibrado de pesa rusa,strength,push,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus|quadriceps,hamstrings|obliques|triceps_brachii,hypertrophy|strength,lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability.","Hold a kettlebell at shoulder height on one side. | Step backward into a reverse lunge with the opposite leg. | As you reach the bottom of the lunge, press the kettlebell overhead. | Drive through your front heel to return to standing. | Lower the kettlebell back to shoulder height. | Complete reps on one side, then switch.",images/flat/kettlebell-offset-reverse-lunge-and-press-start.webp,images/flat/kettlebell-offset-reverse-lunge-and-press-peak.webp,
+kettlebell-overhead-carry,Kettlebell Overhead Carry,Kettlebell-Überkopftragen,Paseo con Kettlebell sobre la Cabeza,strength,static,compound,intermediate,kettlebell,shoulders,anterior_deltoid|lateral_deltoid,forearm_extensors|obliques|quadratus_lumborum|serratus_anterior|trapezius|triceps_brachii,strength|endurance,shoulder_focus|shoulder_stability|core|full_body,5.5,True,False,"A loaded walk with a single kettlebell locked out overhead, where the bell hangs behind the wrist and pulls the arm backwards, making it harder to hold still than a dumbbell.","Clean and press a kettlebell to lockout, letting the bell settle on the back of your forearm. | Straighten the elbow fully and turn the arm so the bell sits behind and above your wrist rather than off to the side. | Pack the shoulder — push the weight up and let the shoulder blade travel with it instead of jamming it down. | Brace your trunk and walk forward with even strides, keeping the bell stacked over your shoulder and hip. | Keep your wrist straight; letting it bend back is what makes an overhead bell feel unstable. | Carry for the desired distance, lower under control, then repeat on the other side.",,,images/flat/kettlebell-overhead-carry-main.webp
+kettlebell-overhead-tricep-extension,Kettlebell Overhead Tricep Extension,Kettlebell-Trizepsdrücken über Kopf,Extensión de tríceps por encima de la cabeza con pesa rusa,strength,push,isolation,intermediate,kettlebell,upper_arms,triceps_brachii,,hypertrophy,arm_day|push_day,5.0,False,False,An overhead tricep extension holding a kettlebell by the horns with both hands. The offset load pulls the bell behind the head for a deep long-head stretch.,"Stand or sit holding a kettlebell by the horns (upside down) with both hands overhead. | Arms fully extended, bell above the head. | Bend only the elbows to lower the bell behind the head in a controlled arc. | Keep the upper arms vertical and close to the head; only the forearms move. | Extend the elbows to return the bell overhead. | Repeat for the recommended number of repetitions.",images/flat/kettlebell-overhead-tricep-extension-start.webp,images/flat/kettlebell-overhead-tricep-extension-peak.webp,
 kettlebell-pistol-squat,Kettlebell Pistol Squat,Kettlebell-Pistolkniebeuge,Sentadilla pistola con pesa rusa,strength,push,compound,advanced,kettlebell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|rectus_abdominis,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load,6.0,True,False,An advanced single-leg squat performed holding a kettlebell at the chest for counterbalance.,"Hold a kettlebell at your chest with both hands. | Stand on one leg with the other leg extended forward. | Lower your hips down into a one-legged squat. | Keep your raised leg off the floor throughout. | Drive through your standing heel to return to standing. | Complete reps on one side, then switch.",images/flat/kettlebell-pistol-squat-start.webp,images/flat/kettlebell-pistol-squat-peak.webp,
+kettlebell-pullover,Kettlebell Pullover,Kettlebell-Pullover,Pullover con pesa rusa,strength,pull,compound,intermediate,kettlebell,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy|strength,pull_day|requires_bench,6.0,False,False,"A pullover on a flat bench with a kettlebell held by the horns. The deep overhead stretch hits the lats, long-head triceps, and serratus.","Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend). | Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso. | Pull the bell back above the chest along the same arc. | Repeat for the recommended number of repetitions.",images/flat/kettlebell-pullover-start.webp,images/flat/kettlebell-pullover-peak.webp,
+kettlebell-reverse-lunge,Kettlebell Reverse Lunge,Kettlebell-Ausfallschritt nach hinten,Zancada Inversa con Kettlebell,strength,push,compound,beginner,kettlebell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|obliques,hypertrophy|strength,leg_day,6.0,True,False,"This compound unilateral exercise builds lower body strength and stability, primarily targeting the glutes and quads while engaging hamstrings, glute medius, and obliques.","Stand tall with a kettlebell held in one hand, arm extended down, on the same side as the leg that will lunge back. | Step one leg straight back, lowering your hips until both knees are bent at approximately 90 degrees. | Keep your front shin vertical and your chest upright, ensuring your back knee hovers just above the floor. | Drive through your front heel to return to the starting position. | Complete all reps per side before switching to the other side.",images/flat/kettlebell-reverse-lunge-start.webp,images/flat/kettlebell-reverse-lunge-peak.webp,
+kettlebell-reverse-wrist-curl,Kettlebell Reverse Wrist Curl,Kettlebell Reverse Handgelenk-Curl,Curl de Muñeca Inverso con Kettlebell,strength,push,isolation,beginner,kettlebell,lower_arms,forearm_extensors,,hypertrophy,arm_day|grip_focus,5.0,True,False,"A unilateral reverse wrist curl with a kettlebell, training the forearm extensors.","Sit on a bench with the forearm on the thigh, palm down. | Hold a kettlebell by the handle with the wrist hanging off the knee. | Let the wrist drop, lowering the kettlebell. | Lift the back of the hand by extending the wrist. | Lower under control. Complete reps per side.",images/flat/kettlebell-reverse-wrist-curl-start.webp,images/flat/kettlebell-reverse-wrist-curl-peak.webp,
 kettlebell-rotational-lunge,Kettlebell Rotational Lunge,Kettlebell-Rotationsausfallschritt,Zancada rotacional con pesa rusa,strength,push,compound,intermediate,kettlebell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|obliques,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A lateral lunge holding a kettlebell, adding a torso rotation to work the legs and obliques together.","Hold a kettlebell with both hands at your chest. | Step to one side into a lateral lunge. | Rotate your torso toward the lunging leg. | Bring the kettlebell down toward the bent knee. | Push off the lunging leg to return to center. | Complete reps on one side, then switch.",images/flat/kettlebell-rotational-lunge-start.webp,images/flat/kettlebell-rotational-lunge-peak.webp,
 kettlebell-russian-twist,Kettlebell Russian Twist,Kettlebell Russian Twist,Giro ruso con pesa rusa,strength,push,compound,intermediate,kettlebell,core,obliques,hip_flexors|rectus_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load,6.0,False,False,A seated rotational core exercise twisting a kettlebell from side to side with the feet lifted.,"Sit on the floor with your knees bent and feet lifted off the ground. | Hold a kettlebell with both hands in front of your chest. | Lean back slightly to engage your core. | Rotate your torso to one side, bringing the kettlebell next to your hip. | Rotate to the opposite side in a controlled motion. | Repeat for the desired number of reps.",images/flat/kettlebell-russian-twist-start.webp,images/flat/kettlebell-russian-twist-peak.webp,
+kettlebell-shrug,Kettlebell Shrug,Kettlebell-Schulterheben,Encogimiento de Hombros con Kettlebell,strength,pull,isolation,beginner,kettlebell,back,trapezius,forearm_flexors,hypertrophy,pull_day,5.0,False,False,"This isolation exercise targets the upper trapezius muscles by elevating the shoulders, enhancing shoulder stability and neck strength.","Stand tall with feet hip-width apart, holding a kettlebell in each hand with palms facing your body. | Keep your arms straight and shoulders relaxed. | Elevate your shoulders straight up towards your ears, squeezing your traps at the top. | Hold the contraction briefly. | Slowly lower your shoulders back to the starting position with control. | Repeat for the desired number of repetitions.",images/flat/kettlebell-shrug-start.webp,images/flat/kettlebell-shrug-peak.webp,
 kettlebell-single-leg-deadlift,Kettlebell Single Leg Deadlift,Kettlebell-Einbein-Kreuzheben,Peso muerto a una pierna con pesa rusa,strength,pull,compound,intermediate,kettlebell,back,gluteus_maximus|hamstrings,erector_spinae|gluteus_medius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,True,False,"A single-leg hip hinge holding a kettlebell, training the hamstrings and glutes while challenging balance.","Hold a kettlebell in one hand and stand on the opposite leg. | Hinge at the hip and lower the kettlebell toward the floor. | Extend your free leg straight back for balance. | Lower until your torso is parallel to the floor. | Drive through your standing heel to return to standing. | Complete reps on one side, then switch.",images/flat/kettlebell-single-leg-deadlift-start.webp,images/flat/kettlebell-single-leg-deadlift-peak.webp,
+kettlebell-skull-crusher,Kettlebell Skull Crusher,Kettlebell-Skull-Crusher,Skull crusher con pesa rusa,strength,push,isolation,intermediate,kettlebell,upper_arms,triceps_brachii,,hypertrophy,arm_day|push_day|requires_bench,5.0,False,False,"A skull crusher lying on a flat bench, holding a kettlebell by the horns with both hands. The offset mass hangs below the wrists, adding a grip and control challenge.","Lie on a flat bench holding a kettlebell by the horns with both hands, arms extended above the chest. | Bend only the elbows to lower the bell toward the forehead in a controlled arc. | Keep the upper arms vertical; only the forearms move. | Extend the elbows to press the bell back up. | Repeat for the recommended number of repetitions.",images/flat/kettlebell-skull-crusher-start.webp,images/flat/kettlebell-skull-crusher-peak.webp,
+kettlebell-squat,Kettlebell Squat,Kettlebell-Kniebeuge,Sentadilla con Kettlebell,strength,push,compound,beginner,kettlebell,upper_legs,quadriceps,gluteus_maximus,hypertrophy|strength,leg_day|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A squat variation holding a kettlebell with both hands hanging low between the legs, adding load to a standard bodyweight squat pattern.","Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you. | Let the kettlebell hang naturally between your legs as you brace your core. | Bend your hips and knees to squat down, keeping the kettlebell close to your body. | Drive through your feet to stand back up to the starting position. | Repeat for the desired number of reps.",images/flat/kettlebell-squat-start.webp,images/flat/kettlebell-squat-peak.webp,
+kettlebell-sumo-deadlift,Kettlebell Sumo Deadlift,Kettlebell-Sumo-Kreuzheben,Peso muerto sumo con pesa rusa,strength,pull,compound,beginner,kettlebell,upper_legs,gluteus_maximus|quadriceps,adductors|erector_spinae|hamstrings|trapezius,hypertrophy|strength,leg_day|pull_day,6.0,False,False,A wide-stance deadlift with a single kettlebell between the feet. The wide stance and close-to-body load make this a quad-and-glute-dominant pattern that is easy to learn.,"Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet. | Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands. | Drive through the floor and extend the hips and knees together to stand up. | Squeeze the glutes at the top. | Lower the bell under control back to the floor by pushing the hips back. | Repeat for the recommended number of repetitions.",images/flat/kettlebell-sumo-deadlift-start.webp,images/flat/kettlebell-sumo-deadlift-peak.webp,
+kettlebell-sumo-high-pull,Kettlebell Sumo High Pull,Kettlebell-Sumo-High-Pull,Jalón sumo al mentón con pesa rusa,strength,pull,compound,intermediate,kettlebell,shoulders,adductors|lateral_deltoid|trapezius,gluteus_maximus|hamstrings|posterior_deltoid,power|hypertrophy,,6.0,False,False,"A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development.","Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet. | Hinge down and grip the handle with both hands. | Drive through the feet and extend the hips explosively to pull the kettlebell up. | As it rises, pull the elbows up and out until the handle reaches chin height. | Lower the kettlebell back between the legs under control. | Repeat for the recommended number of repetitions.",images/flat/kettlebell-sumo-high-pull-start.webp,images/flat/kettlebell-sumo-high-pull-peak.webp,
+kettlebell-svend-press,Kettlebell Svend Press,Kettlebell Svend Press,Press Svend con Kettlebells,strength,push,isolation,beginner,kettlebell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy,push_day|chest_focus,5.0,False,False,"A standing chest exercise pressing two kettlebells together at the bells, isolating the inner chest.","Stand and press two kettlebells together by squeezing the bells at chest height. | Hold the kettlebells horizontal — bells touching, handles outward. | Press the kettlebells forward to full arm extension. | Pull them back to the chest under control. | Repeat for the prescribed reps.",images/flat/kettlebell-svend-press-start.webp,images/flat/kettlebell-svend-press-peak.webp,
 kettlebell-swing,Kettlebell Swing,Kettlebell-Swing,Swing con pesa rusa,strength,dynamic,compound,intermediate,kettlebell,upper_legs,gluteus_maximus|hamstrings,erector_spinae|quadriceps,power|endurance,leg_day|shoulder_safe|knee_safe,8.0,False,False,An explosive hip-hinge movement using a kettlebell for power and conditioning.,"Stand with feet shoulder-width apart, kettlebell on the floor in front. | Hinge at the hips, grip the kettlebell, and hike it back between your legs. | Explosively drive your hips forward to swing the kettlebell to chest height. | Let the kettlebell swing back between your legs. | Repeat in a fluid motion.",images/flat/kettlebell-swing-start.webp,images/flat/kettlebell-swing-peak.webp,
+kettlebell-swing-clean,Kettlebell Swing Clean,Kettlebell-Swing-Clean,Swing y cargada con pesa rusa,olympic,dynamic,compound,intermediate,kettlebell,full_body,gluteus_maximus|hamstrings,anterior_deltoid|erector_spinae|trapezius,power|strength,,8.0,False,False,A hip-driven clean swinging the kettlebell from between the legs up to the shoulder rack position.,"Stand with feet shoulder-width apart, kettlebell between your feet. | Hinge at the hips and grip the handle with one hand. | Swing the kettlebell back between your legs. | Drive your hips forward to pull the kettlebell up to your shoulder. | Catch the kettlebell in the rack position on your shoulder. | Complete reps on one side, then switch.",images/flat/kettlebell-swing-clean-start.webp,images/flat/kettlebell-swing-clean-peak.webp,
 kettlebell-turkish-get-ups,Kettlebell Turkish Get Ups,Türkisch Aufstehen mit Kettlebell,Levantamiento Turco con Kettlebell,strength,push,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus|rectus_abdominis,obliques|quadriceps|triceps_brachii,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,"A full-body kettlebell exercise that moves from lying to standing while holding the weight locked out overhead, training total-body strength, stability, and mobility.","Lie on your back holding a kettlebell pressed overhead in one hand. | Bend the knee on the same side and plant the foot flat. | Roll up onto your opposite elbow, then to your hand. | Drive your hips up and sweep your straight leg back into a lunge. | Stand up fully while keeping the kettlebell locked out overhead. | Reverse the sequence to return to the start.",images/flat/kettlebell-turkish-get-ups-start.webp,images/flat/kettlebell-turkish-get-ups-peak.webp,
 kettlebell-windmills,Kettlebell Windmills,Kettlebell Windmill,Molino de Viento con Pesa Rusa,strength,pull,compound,intermediate,kettlebell,full_body,adductors|anterior_deltoid|obliques,erector_spinae|gluteus_maximus|hamstrings,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,True,False,"A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.","Stand holding a kettlebell locked out overhead in one hand. | Turn your feet about 45 degrees away from the working arm. | Keeping the kettlebell up, hinge at the hips sideways. | Reach your opposite hand down toward your foot. | Drive your hips back to stand up tall. | Complete reps on one side, then switch.",images/flat/kettlebell-windmills-start.webp,images/flat/kettlebell-windmills-peak.webp,
+kettlebell-wrist-curl,Kettlebell Wrist Curl,Kettlebell Handgelenk-Curl,Curl de Muñeca con Kettlebell,strength,pull,isolation,beginner,kettlebell,lower_arms,forearm_flexors,,hypertrophy,arm_day|grip_focus,5.0,True,False,"A unilateral wrist curl with a kettlebell, with the offset weight adding extra grip challenge.","Sit on a bench with the forearm on the thigh, palm up. | Hold a kettlebell by the handle with the wrist hanging off the knee. | Let the kettlebell rotate down toward the fingertips. | Curl it up by flexing the wrist, controlling the offset weight. | Lower under control. Complete reps per side.",images/flat/kettlebell-wrist-curl-start.webp,images/flat/kettlebell-wrist-curl-peak.webp,
 knee-push-ups,Knee Push Ups,Knie Push-Up,Push-Up en Rodillas,strength,push,compound,beginner,,chest,pectoralis_major,anterior_deltoid|rectus_abdominis|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A beginner-friendly push-up variation performed from the knees, reducing bodyweight load while building chest and triceps strength.",Start in a push-up position with your knees on the floor. | Place your hands shoulder-width apart on the ground. | Keep your body in a straight line from knees to shoulders. | Lower your chest toward the floor by bending your elbows. | Press through your hands to return to the starting position. | Repeat for the desired number of reps.,images/flat/knee-push-ups-start.webp,images/flat/knee-push-ups-peak.webp,
+knee-to-chest-stretch,Knee-to-Chest Stretch,Knie-zur-Brust-Dehnung,Estiramiento Rodilla al Pecho,stretching,static,isolation,beginner,,upper_legs,gluteus_maximus,erector_spinae,mobility,mobility|stretching,5.0,True,True,A lying stretch that releases the glutes and lower back by hugging one knee into the chest.,"Lie on your back with both legs straight. | Pull one knee in and hug it to your chest with both hands. | Keep the other leg relaxed on the floor. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/knee-to-chest-stretch-main.webp
+kneeling-cable-row,Kneeling Cable Row,Kniender Kabelzug-Rudern,Remo en Polea Arrodillado,strength,pull,compound,beginner,cable,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids|trapezius,hypertrophy,pull_day|lower_back_safe,6.0,False,False,"A cable row performed from a tall kneeling position, eliminating hip drive and keeping tension on the upper back throughout.",Set a cable pulley to about chest height and attach a rope or double-D handle. | Kneel upright facing the stack far enough back that the weight stack doesn't bottom out. | Grab the handle with both hands and hold it out in front at chest height. | Row the handle to the sternum by driving the elbows back and squeezing the shoulder blades together. | Return under control to the stretched starting position. | Repeat for the recommended number of repetitions.,images/flat/kneeling-cable-row-start.webp,images/flat/kneeling-cable-row-peak.webp,
+kneeling-hip-flexor-stretch,Kneeling Hip Flexor Stretch,Kniende Hüftbeuger-Dehnung,Estiramiento de Flexores de Cadera Arrodillado,stretching,static,isolation,beginner,,upper_legs,hip_flexors,adductors|quadriceps,mobility,mobility|stretching,5.0,True,True,A half-kneeling stretch that opens the hip flexors of the rear leg by pressing the hips forward.,"Kneel on one knee with the other foot flat in front. | Keep your torso upright and core gently braced. | Press your hips forward until the front of the rear hip stretches. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/kneeling-hip-flexor-stretch-main.webp
+kneeling-wrist-stretch,Kneeling Wrist Stretch,Kniende Handgelenkdehnung,Estiramiento de Muñecas Arrodillado,stretching,static,isolation,beginner,,lower_arms,forearm_flexors,,mobility,mobility|stretching,5.0,False,True,"A kneeling stretch for the forearm flexors and wrists, with palms down and fingers pointing back.","Kneel on all fours and place your palms flat on the floor. | Turn your hands so the fingers point back toward your knees. | Keep your palms down and rock your weight back gently. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/kneeling-wrist-stretch-main.webp
 l-sit,L Sit,L-Sit,L-Sit,strength,static,compound,advanced,dip_station,full_body,hip_flexors|rectus_abdominis,latissimus_dorsi|quadriceps|triceps_brachii,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,6.0,False,False,"An advanced static hold with legs extended parallel to the floor, demanding hip flexor and core strength.",Sit on the floor or press up on parallel bars with arms straight. | Lock your elbows and depress your shoulders. | Lift your legs straight out in front of you parallel to the floor. | Form an L shape with your body. | Hold the position for the prescribed duration. | Lower your legs with control to exit.,,,images/flat/l-sit-main.webp
-landmine-press,Landmine Press,Landmine Press,Press Landmine,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy|strength,shoulder_focus|push_day,6.0,True,False,"A unilateral shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.","Load one end of a barbell into a landmine attachment and load the other end with a plate. | Stand in a staggered or square stance and hold the sleeve end of the barbell at shoulder height with one hand. | Brace your core and press the bar forward and upward along its natural arc. | Fully extend your arm without locking the elbow, then lower the bar back under control. | Complete all reps on one side before switching.",images/flat/landmine-press-start.webp,images/flat/landmine-press-peak.webp,
+landmine-press,Landmine Press,Landmine Press,Press Landmine,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy|strength,shoulder_focus|push_day,6.0,True,False,"A two-handed shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.","Load one end of a barbell into a landmine attachment and load the other end with a plate. | Stand in a staggered or square stance and cup the sleeve end of the barbell in both hands at chest height. | Brace your core and press the bar forward and upward along its natural arc. | Fully extend your arms without locking the elbows, then lower the bar back under control. | Keep both hands on the bar throughout and repeat for the desired number of reps.",images/flat/landmine-press-start.webp,images/flat/landmine-press-peak.webp,
 lat-pulldown,Lat Pulldown,Latzug,Jalón al Pecho,strength,pull,compound,beginner,cable,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids,hypertrophy|strength,pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,A cable machine exercise targeting the latissimus dorsi.,"Sit at the lat pulldown machine with thighs secured under the pads. | Grip the wide bar with an overhand grip. | Pull the bar down to your upper chest, squeezing your lats. | Slowly return the bar to the starting position. | Repeat.",images/flat/lat-pulldown-start.webp,images/flat/lat-pulldown-peak.webp,
 lateral-raise,Dumbbell Lateral Raise,Kurzhantel Seitheben,Elevación Lateral con Mancuernas,strength,push,isolation,beginner,dumbbell,shoulders,lateral_deltoid,anterior_deltoid,hypertrophy,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation movement targeting the lateral deltoid for shoulder width.,Stand holding dumbbells at your sides. | Raise the dumbbells out to the sides until arms are parallel to the floor. | Lower under control. | Repeat.,images/flat/lateral-raise-start.webp,images/flat/lateral-raise-peak.webp,
 leg-curl,Lying Leg Curl,Liegender Beinbeuger,Curl de Piernas Tumbado,strength,pull,isolation,beginner,leg_curl,upper_legs,hamstrings,gastrocnemius,hypertrophy,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise for the hamstrings using a leg curl machine.,Lie face down on the leg curl machine with ankles under the pad. | Curl your heels toward your glutes. | Squeeze your hamstrings at the top. | Lower with control. | Repeat.,images/flat/leg-curl-start.webp,images/flat/leg-curl-peak.webp,
 leg-extension,Leg Extension,Beinstrecker,Extensión de Piernas,strength,push,isolation,beginner,leg_extension,upper_legs,quadriceps,,hypertrophy,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,False,False,An isolation exercise for the quadriceps using a machine.,Sit in the leg extension machine with ankles behind the pad. | Extend your legs until they are straight. | Squeeze your quads at the top. | Lower with control. | Repeat.,images/flat/leg-extension-start.webp,images/flat/leg-extension-peak.webp,
 leg-press,Leg Press,Beinpresse,Prensa de Piernas,strength,push,compound,beginner,leg_press,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,A machine-based compound movement for the quads and glutes.,Sit in the leg press machine with feet shoulder-width apart on the platform. | Release the safety catches and lower the platform by bending your knees. | Push the platform back up until legs are nearly straight. | Do not lock your knees at the top. | Repeat.,images/flat/leg-press-start.webp,images/flat/leg-press-peak.webp,
+legs-up-the-wall,Legs-Up-the-Wall Pose,Beine an der Wand,Piernas en la Pared,stretching,static,compound,beginner,,upper_legs,hamstrings,erector_spinae,mobility,mobility|stretching,1.5,False,True,"A restorative position with the hips close to a wall and the legs resting vertically against it, used for recovery rather than for effort.","Sit sideways next to a wall with one hip touching it. | Swing the legs up the wall as you lie back, so the hips end close to the base of the wall. | Let the legs rest against the wall with the feet relaxed and the arms open at the sides. | Stay for the prescribed time, breathing slowly. | Bend the knees and roll to one side to come out.",,,images/flat/legs-up-the-wall-main.webp
+lizard-stretch,Lizard Stretch,Eidechsen-Dehnung,Estiramiento del Lagarto,stretching,static,compound,beginner,,upper_legs,adductors|hip_flexors,gluteus_maximus|hamstrings,mobility,mobility|stretching,5.0,True,True,"A deep lunge stretch that opens the hip flexors, groin and glutes with the forearms lowered toward the floor.","Step one foot forward into a deep lunge, foot placed wide. | Lower both forearms toward the floor inside the front foot. | Extend the back leg straight and let the hips sink. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/lizard-stretch-main.webp
+locust-pose,Locust Pose,Heuschrecke,Postura del Saltamontes,strength,static,compound,beginner,,back,erector_spinae|gluteus_maximus,hamstrings|posterior_deltoid,endurance|strength,calisthenics,5.0,False,True,"A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load.","Lie face down with the arms alongside the body and the forehead on the mat. | Lengthen the back of the neck and reach the fingertips towards the feet. | Lift the chest, arms and both legs off the floor at the same time. | Hold the lifted position for the prescribed time, keeping the gaze down. | Lower everything down together and rest.",,,images/flat/locust-pose-main.webp
+low-lunge,Low Lunge,Tiefer Ausfallschritt,Zancada Baja,stretching,static,compound,beginner,,upper_legs,hip_flexors|quadriceps,erector_spinae|gluteus_maximus,mobility,mobility|stretching,5.0,True,True,"A kneeling split-stance stretch: the back knee rests on the floor while the hips sink forward, lengthening the hip flexor of the rear leg.","From kneeling, step one foot forward so the knee stacks over the ankle. | Lower the back knee to the floor and untuck that foot. | Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen. | Lift the chest, raise the arms if it feels good, and hold for the prescribed time. | Step back and repeat on the other side.",,,images/flat/low-lunge-main.webp
+low-lunge-to-half-split,Low Lunge to Half Split,Tiefer Ausfallschritt zum halben Spagat,Zancada Baja a Medio Split,stretching,dynamic,compound,beginner,,upper_legs,hamstrings,gastrocnemius|hip_flexors,mobility,mobility|stretching,5.0,True,True,"A moving hamstring and hip-flexor sequence: from a low lunge the hips shift back over the rear knee and the front leg straightens into a half split, then the hips travel forward into the lunge again.","Start in a low lunge with the back knee on the floor and the front knee over the ankle. | Press the hands into the floor or onto blocks either side of the front foot. | Shift the hips back over the back knee and straighten the front leg, flexing that foot. | Hold the half split briefly, then glide the hips forward into the low lunge again. | Repeat for the desired number of repetitions and change sides.",images/flat/low-lunge-to-half-split-start.webp,images/flat/low-lunge-to-half-split-peak.webp,
 lunge,Lunge,Ausfallschritt,Zancada,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,5.0,True,True,"A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time.","Stand tall with your feet hip-width apart. | Step forward with one leg into a long stride. | Lower your back knee toward the floor until both knees form 90-degree angles. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/lunge-start.webp,images/flat/lunge-peak.webp,
 lying-leg-raise,Lying Leg Raise,Liegendes Beinheben,Elevación de Piernas Acostado,strength,pull,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,core_focus,5.0,False,True,A floor-based core exercise that targets the lower abs and hip flexors by raising straight legs from a supine position.,"Lie flat on your back with legs straight and hands under your lower back or gripping a stable surface behind your head. | Keeping your legs together and core braced, raise them to vertical (or as high as flexibility allows). | Pause briefly at the top. | Lower your legs slowly toward the floor without letting them touch. | Repeat for the desired reps.",images/flat/lying-leg-raise-start.webp,images/flat/lying-leg-raise-peak.webp,
 lying-tricep-extension,Lying Tricep Extension,Liegend Trizeps-Strecken,Extensión de Tríceps Tumbado,strength,push,isolation,intermediate,dumbbell,upper_arms,triceps_brachii,anterior_deltoid,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A lying isolation exercise lowering the weight toward the forehead and extending the elbows to work the triceps.,Lie flat on a bench with a barbell or dumbbells held overhead. | Keep your upper arms vertical and elbows pointed forward. | Lower the weight toward your forehead by bending your elbows. | Extend your arms back to the starting position. | Squeeze your triceps at the top. | Repeat for the desired number of reps.,images/flat/lying-tricep-extension-start.webp,images/flat/lying-tricep-extension-peak.webp,
@@ -203,49 +356,247 @@ machine-back-extension,Machine Back Extension,Rückenstrecker an der Maschine,Ex
 machine-bicep-curl,Machine Bicep Curl,Maschine Bizeps-Curl,Curl de Bíceps en Máquina,strength,pull,isolation,beginner,bicep_curl_machine,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,A machine-based bicep curl for isolated arm training.,Sit in the machine and adjust the pad to your arm length. | Grip the handles with an underhand grip. | Curl the handles toward your shoulders. | Lower with control. | Repeat.,images/flat/machine-bicep-curl-start.webp,images/flat/machine-bicep-curl-peak.webp,
 machine-calf-raise,Machine Calf Raise,Maschine Wadenhebenmaschine,Elevación de Pantorrillas en Máquina,strength,push,isolation,beginner,standing_calf_raise_machine,lower_legs,gastrocnemius|soleus,,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A standing machine exercise isolating the calves through a full stretch and rise onto the toes.,Stand in the calf raise machine with the balls of your feet on the platform. | Position the shoulder pads firmly. | Lower your heels below the platform for a full stretch. | Push through the balls of your feet to rise onto your toes. | Squeeze your calves at the top. | Lower with control and repeat.,images/flat/machine-calf-raise-start.webp,images/flat/machine-calf-raise-peak.webp,
 machine-chest-fly,Machine Chest Fly,Butterfly-Maschine,Aperturas en Máquina,strength,pull,isolation,beginner,chest_fly_machine,chest,pectoralis_major,anterior_deltoid|serratus_anterior,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,A chest isolation exercise performed on a machine that arcs the handles together in front of the body.,Sit in the chest fly machine and adjust the seat so the handles align with your chest. | Grip the handles with a slight bend in your elbows. | Bring the handles together in front of your chest in a smooth arc. | Squeeze your pectorals at the point of peak contraction. | Return under control to the starting position without slamming the weight. | Repeat for the desired number of reps.,images/flat/machine-chest-fly-start.webp,images/flat/machine-chest-fly-peak.webp,
+machine-preacher-curl,Machine Preacher Curl,Maschinen-Scottcurl,Curl en Máquina de Predicador,strength,pull,isolation,beginner,preacher_curl_machine,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day,5.0,False,False,"A preacher curl performed on a plate-loaded or selectorized machine, locking the elbows on a pad and providing a fixed strength curve.",Sit at a preacher curl machine and adjust the seat so your armpits sit at the top of the pad. | Place the upper arms flat on the pad and grip the handles. | Start with the arms extended — but not locked — at the bottom. | Curl the handles up by flexing the elbows; squeeze hard at the top. | Lower slowly back to the starting position and repeat.,images/flat/machine-preacher-curl-start.webp,images/flat/machine-preacher-curl-peak.webp,
 machine-seated-crunch,Machine Seated Crunch,Bauchmaschine sitzend,Abdominales en Máquina Sentado,strength,push,isolation,beginner,ab_crunch_machine,core,rectus_abdominis,obliques|transverse_abdominis,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,An abdominal isolation exercise performed on a seated machine that flexes the spine against resistance.,Sit in the abdominal crunch machine and grip the handles. | Position the chest pad against your upper body. | Contract your abs to crunch your torso forward and down. | Squeeze at the bottom of the movement. | Return to the starting position with control. | Repeat for the desired number of reps.,images/flat/machine-seated-crunch-start.webp,images/flat/machine-seated-crunch-peak.webp,
 machine-shoulder-press,Machine Shoulder Press,Maschine Schulterdrücken,Press de Hombros en Máquina,strength,push,compound,beginner,shoulder_press_machine,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,A machine-based overhead pressing movement for the shoulders.,Sit in the machine with your back against the pad. | Grip the handles at shoulder level. | Press the handles overhead until arms are fully extended. | Lower with control to the starting position. | Repeat.,images/flat/machine-shoulder-press-start.webp,images/flat/machine-shoulder-press-peak.webp,
 machine-triceps-extension,Machine Triceps Extension,Trizepsstrecken an der Maschine,Extensión de Tríceps en Máquina,strength,push,isolation,beginner,tricep_extension_machine,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|lower_back_safe|no_axial_load|shoulder_safe,5.0,False,False,"A seated machine isolation exercise in which the upper arms stay supported on a pad while the elbows extend against two handles, loading the triceps along a fixed path without help from the shoulders or torso.","Sit in the tricep extension machine with your back against the seat pad and your upper arms resting flat on the arm pad in front of your chest. | Take a handle in each hand with your elbows bent and your hands up near shoulder height. | Keeping your upper arms pressed into the pad, extend your elbows to drive the handles down and away until your arms are straight. | Squeeze your triceps at full extension, then bend your elbows to return to the start under control. | Repeat for the desired number of reps.",images/flat/machine-triceps-extension-start.webp,images/flat/machine-triceps-extension-peak.webp,
+medicine-ball-slam,Medicine Ball Slam,Medizinball-Slam,Golpe con Balón Medicinal,strength,dynamic,compound,beginner,slam_ball,core,rectus_abdominis,gluteus_maximus|latissimus_dorsi|obliques,power|endurance,core,6.0,False,False,An explosive full-body exercise where a soft slam ball is lifted overhead and driven into the floor with maximum force.,"Stand with feet shoulder-width apart, holding a slam ball in front of your hips. | Lift the ball overhead by extending the hips and reaching tall. | Forcefully slam the ball into the floor between your feet, crunching through the core. | Catch the ball on the bounce or pick it up from the floor. | Repeat for the recommended number of repetitions.",images/flat/medicine-ball-slam-start.webp,images/flat/medicine-ball-slam-peak.webp,
 mountain-climbers,Mountain Climbers,Mountain Climbers,Mountain Climbers,cardio,dynamic,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques|quadriceps,endurance,core|cardio|no_axial_load|lower_back_safe|shoulder_safe|knee_safe,8.0,False,True,A dynamic bodyweight exercise combining core work with cardio.,"Start in a high plank position. | Drive one knee toward your chest. | Quickly switch legs, driving the other knee forward. | Continue alternating at a brisk pace. | Repeat.",images/flat/mountain-climbers-start.webp,images/flat/mountain-climbers-peak.webp,
+mountain-pose,Mountain Pose,Berghaltung,Postura de la Montaña,stretching,static,compound,beginner,,full_body,erector_spinae,gastrocnemius|quadriceps,mobility,mobility|stretching,2.0,False,True,"The basic standing posture: feet grounded, legs active, spine tall and shoulders relaxed. It is the reference alignment every other standing pose is measured against.","Stand with the feet hip-width apart and spread the weight evenly across both feet. | Engage the thighs lightly and let the tailbone drop so the pelvis is neutral. | Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides. | Hold the posture for the prescribed time, breathing evenly. | Notice where the weight sits and rebalance it towards the middle of each foot.",,,images/flat/mountain-pose-main.webp
+muscle-snatch,Muscle Snatch,Muskel-Reißen,Muscle Snatch,olympic,dynamic,compound,intermediate,barbell,full_body,lateral_deltoid|trapezius,erector_spinae|gluteus_maximus|hamstrings,power|strength,,8.0,False,False,"A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength.","Stand with feet hip-width apart and grip the bar wide with a hook grip. | Pull the bar explosively from the floor, keeping it close to your body. | Shrug hard and pull the bar overhead without dipping under. | Lock out the bar overhead with straight arms. | Lower the bar under control to the starting position. | Repeat for the desired number of reps.",images/flat/muscle-snatch-start.webp,images/flat/muscle-snatch-peak.webp,
 muscle-ups,Muscle Ups,Muscle-Up,Muscle-Ups,strength,pull,compound,advanced,pull_up_bar,back,latissimus_dorsi|triceps_brachii,anterior_deltoid|biceps_brachii|pectoralis_major,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe,6.0,False,False,An advanced bar movement combining an explosive pull-up with a dip transition to finish above the bar.,"Hang from a pull-up bar with a false grip. | Pull yourself up explosively toward the bar. | As your chest reaches the bar, rotate your elbows over and transition into a dip. | Press your body up until your arms are fully extended above the bar. | Lower back down with control through the same path. | Repeat for the desired number of reps.",images/flat/muscle-ups-start.webp,images/flat/muscle-ups-peak.webp,
+neck-side-stretch,Neck Side Stretch,Seitliche Nackendehnung,Estiramiento Lateral de Cuello,stretching,static,isolation,beginner,,back,trapezius,,mobility,mobility|stretching,5.0,True,True,A gentle stretch that lengthens the upper trapezius and side of the neck by tilting the ear toward the shoulder.,"Sit or stand tall with your shoulders relaxed. | Tilt your head so one ear drops toward that shoulder. | Rest that hand lightly over your head for gentle weight. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/neck-side-stretch-main.webp
 negative-pull-ups,Negative Pull Ups,Negative Pull-Ups,Dominadas Negativas,strength,pull,compound,beginner,pull_up_bar,back,latissimus_dorsi,biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up.",Use a box or jump to position yourself at the top of a pull-up. | Grip the bar with hands shoulder-width apart. | Hold your chin above the bar briefly. | Lower yourself slowly over 3-5 seconds with control. | Fully extend your arms at the bottom. | Reset and repeat for the desired number of reps.,images/flat/negative-pull-ups-start.webp,images/flat/negative-pull-ups-peak.webp,
 neutral-grip-pull-ups,Neutral Grip Pull Ups,Klimmzüge im Neutralgriff,Dominadas en Agarre Neutro,strength,pull,compound,intermediate,pull_up_bar,back,latissimus_dorsi,biceps_brachii|brachialis|forearm_flexors|rhomboids,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A pull-up variation on parallel handles with palms facing each other, recruiting the lats with strong brachialis assistance.",Grip parallel bars with palms facing each other. | Hang with your arms fully extended. | Pull yourself up until your chin clears the bar. | Squeeze your lats at the top of the movement. | Lower yourself with control to the starting position. | Repeat for the desired number of reps.,images/flat/neutral-grip-pull-ups-start.webp,images/flat/neutral-grip-pull-ups-peak.webp,
 nordic-hamstring-curl,Nordic Hamstring Curl,Nordic Hamstring Curl,Curl Nórdico de Isquiotibiales,strength,pull,isolation,advanced,glute_ham_developer,upper_legs,hamstrings,gastrocnemius|gluteus_maximus,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A knee-flexion exercise lowering the torso forward from a kneeling position, working the hamstrings eccentrically.",Kneel on a pad with your ankles anchored under a fixed support. | Keep your torso upright and your hips extended. | Slowly lower your body forward by resisting with your hamstrings. | Catch yourself with your hands just before hitting the floor. | Push back up and pull yourself to the starting position. | Repeat for the desired number of reps.,images/flat/nordic-hamstring-curl-start.webp,images/flat/nordic-hamstring-curl-peak.webp,
 ohp,Barbell Overhead Press,Langhantel-Schulterdrücken (OHP),Press Militar con Barra,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,A compound overhead pressing movement targeting the shoulders and triceps.,"Stand with feet shoulder-width apart, bar at collarbone level. | Brace your core and press the bar overhead. | Lock out at the top with the bar over your mid-foot. | Lower the bar back to collarbone height. | Repeat.",images/flat/ohp-start.webp,images/flat/ohp-peak.webp,
+one-arm-dumbbell-push-press,One-Arm Dumbbell Push Press,Einarmiger Kurzhantel-Push Press,Push Press con Mancuerna a Un Brazo,strength,push,compound,intermediate,dumbbell,shoulders,anterior_deltoid,gluteus_maximus|lateral_deltoid|obliques|quadriceps|triceps_brachii,power|strength|hypertrophy,push_day,6.0,True,False,"A unilateral push press using a single dumbbell. Leg drive lets you punch heavier loads overhead than a strict one-arm press, and the asymmetric load forces strong anti-lateral-flexion bracing.","Stand holding a dumbbell at one shoulder, palm facing inward (neutral). | Feet shoulder-width, core braced, free arm out to the side for balance. | Dip by bending the knees slightly, keeping the torso vertical. | Explosively extend the legs and press the dumbbell overhead in one motion. | Lock out overhead, then lower back to the shoulder under control. | Complete all reps on one side, then switch.",images/flat/one-arm-dumbbell-push-press-start.webp,images/flat/one-arm-dumbbell-push-press-peak.webp,
+one-arm-dumbbell-swing,One-Arm Dumbbell Swing,Einarmiges Kurzhantel-Swing,Swing con Mancuerna a un Brazo,strength,dynamic,compound,intermediate,dumbbell,full_body,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|lateral_deltoid,power|endurance,full_body|ballistic,8.0,True,False,"This dynamic exercise builds explosive power in the glutes and hamstrings through a powerful hip hinge, engaging the core and shoulders for a full-body workout.","Stand with feet shoulder-width apart, a dumbbell on the floor slightly in front of you. | Hinge at your hips, keeping a flat back, and grasp the dumbbell with one hand. | Hike the dumbbell back between your legs, then explosively drive your hips forward. | Swing the dumbbell up to chest height, keeping your arm relaxed and straight. | Allow the dumbbell to swing back down, hinging at the hips as it descends. | Repeat for desired reps per side, maintaining control.",images/flat/one-arm-dumbbell-swing-start.webp,images/flat/one-arm-dumbbell-swing-peak.webp,
 one-arm-kettlebell-bicep-curl,One Arm Kettlebell Bicep Curl,Einarmige Kettlebell-Bizepsbeugung,Curl de Bíceps con Pesa Rusa a Un Brazo,strength,pull,isolation,intermediate,kettlebell,upper_arms,biceps_brachii,brachialis|forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,True,False,"A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.","Stand tall holding a kettlebell in one hand. | Keep your elbow pinned to your side. | Curl the kettlebell toward your shoulder by flexing your bicep. | Squeeze at the top of the movement. | Lower the kettlebell with control. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-bicep-curl-start.webp,images/flat/one-arm-kettlebell-bicep-curl-peak.webp,
+one-arm-kettlebell-bottoms-up-press,One-Arm Kettlebell Bottoms-Up Press,Einarmiges Kettlebell-Bodenaufsatz-Drücken,Press Strict con Pesa Rusa Invertida a Un Brazo,strength,push,compound,advanced,kettlebell,shoulders,anterior_deltoid,forearm_flexors|lateral_deltoid|serratus_anterior|triceps_brachii,strength|rehabilitation,push_day|shoulder_safe,6.0,True,False,"A strict overhead press with the kettlebell held upside-down — bell on top, handle at the palm. The inverted load demands heavy grip, perfect shoulder stability, and ruthless bar-path discipline.","Clean a light kettlebell to the rack position, then tilt it so the bell points up and the handle is at the palm. | Grip the handle hard; wrist absolutely straight and vertical. | Brace the core and press the bell straight up without letting it tip. | Lock out overhead with the bell still perfectly upright. | Lower slowly back to the rack position keeping the bell vertical the entire descent. | Complete all reps on one side, then switch.",images/flat/one-arm-kettlebell-bottoms-up-press-start.webp,images/flat/one-arm-kettlebell-bottoms-up-press-peak.webp,
+one-arm-kettlebell-floor-glute-bridge-press,One Arm Kettlebell Floor Glute Bridge Press,Einarmiges Kettlebell-Bodendrücken mit Glute Bridge,Press en Puente de Glúteos en Suelo con Pesa Rusa a Un Brazo,strength,pull,compound,intermediate,kettlebell,chest,gluteus_maximus|pectoralis_major,anterior_deltoid|hamstrings|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,True,False,"A combined glute bridge and single-arm floor press, training the glutes and chest in one movement.","Lie on your back with knees bent and feet flat on the floor. | Hold a kettlebell in one hand at your shoulder. | Drive your hips up into a glute bridge. | Press the kettlebell straight up toward the ceiling. | Lower the kettlebell and your hips with control. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-floor-glute-bridge-press-start.webp,images/flat/one-arm-kettlebell-floor-glute-bridge-press-peak.webp,
+one-arm-kettlebell-floor-press,One Arm Kettlebell Floor Press,Einarmiges Kettlebell-Bodendrücken,Press en Suelo con Pesa Rusa a Un Brazo,strength,push,compound,intermediate,kettlebell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,True,False,"A unilateral kettlebell press performed lying on the floor, where the limited range reduces shoulder strain.","Lie flat on the floor with knees bent. | Hold a kettlebell at your shoulder with one hand. | Press the kettlebell straight up until your arm is fully extended. | Lower the kettlebell until your upper arm touches the floor. | Keep your core braced throughout. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-floor-press-start.webp,images/flat/one-arm-kettlebell-floor-press-peak.webp,
+one-arm-kettlebell-front-squat,One Arm Kettlebell Front Squat,Einarmige Kettlebell-Kniebeuge vorne,Sentadilla Frontal con Pesa Rusa a Un Brazo,strength,push,compound,intermediate,kettlebell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings|obliques,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,True,False,"A unilateral front squat with one kettlebell racked at the shoulder, challenging the legs and core against the offset load.","Hold a kettlebell in the racked position at one shoulder. | Stand with feet shoulder-width apart. | Squat down by bending your knees and hips. | Keep your chest up and torso upright throughout. | Drive through your heels to stand back up. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-front-squat-start.webp,images/flat/one-arm-kettlebell-front-squat-peak.webp,
+one-arm-kettlebell-push-press,One Arm Kettlebell Push Press,Einarmiger Kettlebell-Push Press,Push Press con Pesa Rusa a Un Brazo,strength,push,compound,intermediate,kettlebell,shoulders,anterior_deltoid,gluteus_maximus|quadriceps|trapezius|triceps_brachii,hypertrophy|strength,knee_safe,6.0,True,False,"An explosive single-arm overhead press using leg drive to launch the kettlebell, allowing heavier loads than a strict press.","Hold a kettlebell in the racked position at one shoulder. | Stand with feet shoulder-width apart. | Dip by bending your knees slightly. | Drive explosively through your legs and press the kettlebell overhead. | Lock out your arm at the top. | Lower the kettlebell to your shoulder with control. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-push-press-start.webp,images/flat/one-arm-kettlebell-push-press-peak.webp,
+one-arm-kettlebell-row,One Arm Kettlebell Row,Einarmiges Kettlebell-Rudern,Remo con Pesa Rusa a Un Brazo,strength,pull,compound,intermediate,kettlebell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,True,False,"A unilateral rowing exercise with bench support, building the lats and mid-back one side at a time.","Place one hand and knee on a bench for support. | Hold a kettlebell in the opposite hand with your arm extended. | Pull the kettlebell toward your hip by driving your elbow back. | Squeeze your back at the top of the movement. | Lower the kettlebell with control. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-row-start.webp,images/flat/one-arm-kettlebell-row-peak.webp,
+one-arm-kettlebell-shoulder-press,One Arm Kettlebell Shoulder Press,Einarmiges Kettlebell-Schulterdrücken,Press de Hombro con Pesa Rusa a Un Brazo,strength,push,compound,intermediate,kettlebell,shoulders,anterior_deltoid|lateral_deltoid,obliques|trapezius|triceps_brachii,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,6.0,True,False,"A strict single-arm overhead press from the rack position, training the shoulders while the core resists side-bending.","Hold a kettlebell in the racked position at one shoulder. | Stand tall with feet hip-width apart. | Press the kettlebell straight overhead until your arm is locked out. | Keep your core tight throughout. | Lower the kettlebell back to the rack position with control. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-shoulder-press-start.webp,images/flat/one-arm-kettlebell-shoulder-press-peak.webp,
+one-arm-kettlebell-swing,One Arm Kettlebell Swing,Einarmiger Kettlebell-Swing,Swing con Pesa Rusa a Un Brazo,strength,dynamic,compound,intermediate,kettlebell,full_body,gluteus_maximus|hamstrings,anterior_deltoid|erector_spinae|obliques,hypertrophy|strength,shoulder_safe|knee_safe,8.0,True,False,"A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge.","Stand with feet shoulder-width apart and a kettlebell on the floor in front of you. | Hinge at the hips and grip the kettlebell with one hand. | Hike the kettlebell back between your legs. | Drive your hips forward to swing the kettlebell to chest height. | Let gravity bring the kettlebell back between your legs. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-swing-start.webp,images/flat/one-arm-kettlebell-swing-peak.webp,
+one-arm-kettlebell-tricep-kickback,One-Arm Kettlebell Tricep Kickback,Einarmiger Kettlebell-Trizeps-Kickback,Extensión de Tríceps a Un Brazo con Pesa Rusa,strength,push,isolation,beginner,kettlebell,upper_arms,triceps_brachii,posterior_deltoid,hypertrophy,arm_day|push_day,5.0,True,False,"A unilateral tricep isolation done with a kettlebell instead of a dumbbell. Hinge over, pin the upper arm to the side parallel to the floor, and extend the elbow back. The offset bell mass adds rotational tension at the bottom of every rep.","Hinge forward at the hips with a flat back, knees softly bent. | Hold a kettlebell by the handle in one hand, palm facing the body. | Pin the upper arm to the side so it is parallel to the floor; the forearm hangs straight down. | Extend the elbow back to straighten the arm fully behind you, keeping the upper arm motionless. | Squeeze the tricep at lockout, then return under control to the starting position. | Complete all reps on one side, then switch hands.",images/flat/one-arm-kettlebell-tricep-kickback-start.webp,images/flat/one-arm-kettlebell-tricep-kickback-peak.webp,
+one-arm-landmine-press,One-Arm Landmine Press,Einarmiger Landmine Press,Press Landmine con Un Brazo,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|pectoralis_major,obliques|serratus_anterior|triceps_brachii,hypertrophy|strength,shoulder_focus|push_day,6.0,True,False,"A unilateral overhead press variation using a landmine setup that follows a natural arc, reducing shoulder impingement risk while building pressing strength.",Anchor one end of a barbell in a landmine attachment and load the free end. | Kneel on one knee or stand and grip the sleeve end at shoulder height with one hand. | Press the bar upward and forward along its arc until the arm is fully extended. | Lower the bar back to shoulder height under control. | Complete all reps before switching sides.,images/flat/one-arm-landmine-press-start.webp,images/flat/one-arm-landmine-press-peak.webp,
+one-arm-lat-pulldown,One-Arm Lat Pulldown,Einarmiges Lat-Pulldown,Jalón al Pecho con Un Brazo,strength,pull,compound,intermediate,cable,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids,hypertrophy,pull_day|back_focus,6.0,True,False,"A unilateral cable pulldown that targets the latissimus dorsi with a single-arm handle, allowing a greater range of motion and bilateral strength imbalances to be addressed.","Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad. | Reach up and grasp the handle with one hand, arm fully extended. | Pull the handle down toward your shoulder, driving your elbow toward your hip. | Pause briefly at full contraction, then return to the starting position with control. | Complete all reps on one side before switching.",images/flat/one-arm-lat-pulldown-start.webp,images/flat/one-arm-lat-pulldown-peak.webp,
+one-arm-single-leg-dumbbell-romanian-deadlift,One-Arm Single-Leg Dumbbell Romanian Deadlift,Einarmiges einbeiniges Kurzhantel-Romanian Deadlift,Peso Muerto Rumano a Una Pierna con Mancuerna a Un Brazo,strength,pull,compound,advanced,dumbbell,upper_legs,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|gluteus_medius|obliques,hypertrophy|strength,leg_day|core,6.0,True,False,A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core.,"Stand on one leg holding a dumbbell in the opposite hand. | Free arm out to the side for balance, free leg hovering just off the floor. | Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance. | Keep the hips square to the floor — do not open them to the side. | Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch. | Drive the hip forward to return to standing under control. | Complete all reps on one side, then switch.",images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-start.webp,images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-peak.webp,
+one-arm-single-leg-kettlebell-romanian-deadlift,One-Arm Single-Leg Kettlebell Romanian Deadlift,Einarmiges einbeiniges Kettlebell-Romanian Deadlift,Peso Muerto Rumano a Una Pierna con Pesa Rusa a Un Brazo,strength,pull,compound,advanced,kettlebell,upper_legs,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|gluteus_medius|obliques,hypertrophy|strength,leg_day|core,6.0,True,False,The kettlebell version of the one-arm single-leg RDL. The offset mass of the kettlebell and the lower hanging centre make this a subtly different challenge to the dumbbell variant — excellent for posterior-chain strength and balance under asymmetric load.,"Stand on one leg holding a kettlebell in the opposite hand by the handle. | Free arm out to the side for balance, free leg hovering behind. | Hinge at the standing hip, pushing it back while the free leg extends to counterbalance. | Keep hips square to the floor; the kettlebell tracks straight down the shin. | Feel a deep hamstring stretch on the standing leg at the bottom. | Drive the hip forward to return to standing. | Complete all reps on one side, then switch.",images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-start.webp,images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-peak.webp,
+overhead-squat,Overhead Squat,Überkopf-Kniebeuge,Sentadilla con Barra en Alto,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|lateral_deltoid|trapezius,hypertrophy|strength,,6.0,False,False,"A squat with a barbell locked out overhead in a wide snatch grip, demanding mobility, stability, and a strong core.",Hold a barbell overhead with a wide snatch grip and arms locked out. | Stand with feet slightly wider than shoulder-width. | Squat down by pushing your hips back and bending your knees. | Keep the bar directly over the middle of your feet. | Drive through your heels to stand back up. | Repeat for the desired number of reps.,images/flat/overhead-squat-start.webp,images/flat/overhead-squat-peak.webp,
 overhead-tricep-extension,Overhead Tricep Extension,Überkopf-Trizepsstreckung,Extensión de Tríceps por Encima de la Cabeza,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise for the triceps emphasizing the long head.,Stand or sit holding a dumbbell overhead with both hands. | Lower the dumbbell behind your head by bending your elbows. | Extend your arms back to the starting position. | Keep your elbows close to your head throughout. | Repeat.,images/flat/overhead-tricep-extension-start.webp,images/flat/overhead-tricep-extension-peak.webp,
+overhead-triceps-stretch,Overhead Triceps Stretch,Trizeps-Dehnung über Kopf,Estiramiento de Tríceps sobre la Cabeza,stretching,static,isolation,beginner,,upper_arms,triceps_brachii,latissimus_dorsi,mobility,mobility|stretching,5.0,True,True,A standing stretch that lengthens the triceps and lat by reaching the hand down the upper back.,"Raise one arm overhead and bend the elbow. | Let your hand drop down behind your head. | Use the other hand to press the bent elbow back. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/overhead-triceps-stretch-main.webp
 pause-deadlift,Pause Deadlift,Deadlift mit Pause,Peso Muerto con Pausa,strength,pull,compound,advanced,barbell,back,erector_spinae|gluteus_maximus|hamstrings,quadriceps|trapezius,strength|power,powerlifting|shoulder_safe|knee_safe,6.0,False,False,A deadlift variation with a deliberate pause just below the knees to build strength off the floor.,"Set up for a conventional deadlift. | Pull the bar off the floor and pause when it passes your knees. | Hold for 2–3 seconds, then complete the lift. | Lower under control. | Repeat.",images/flat/deadlift-start.webp,images/flat/deadlift-peak.webp,
+pause-pull-up,Pause Pull-Up,Klimmzug mit Pause,Dominada con Pausa,strength,pull,compound,advanced,pull_up_bar,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids|trapezius,hypertrophy|strength,calisthenics|pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A pull-up variation that adds a brief isometric hold at the top of the movement, with the chin over the bar, before lowering back down.","Hang from a pull-up bar with an overhand grip, arms fully extended. | Pull yourself up until your chin clears the bar. | Pause and hold that top position for a moment. | Lower yourself back down under control to a full hang. | Repeat for the desired number of reps.",images/flat/pause-pull-up-start.webp,images/flat/pause-pull-up-peak.webp,
+pause-squat,Pause Squat,Kniebeuge mit Pause,Sentadilla con Pausa,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,False,False,"A barbell squat variation with a deliberate pause at the bottom, eliminating the stretch reflex to build strength from a dead stop.",Unrack a barbell and rest it across your upper back. | Stand with feet shoulder-width apart. | Squat down until your thighs are parallel to the floor. | Hold the bottom position for 2-3 seconds. | Drive through your heels to stand back up. | Repeat for the desired number of reps.,images/flat/pause-squat-start.webp,images/flat/pause-squat-peak.webp,
+paused-bench-press,Paused Bench Press,Bankdrücken mit Pause,Press de Banca con Pausa,strength,push,compound,advanced,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A bench press variation pausing the bar on the chest, removing momentum to build strict pressing strength.",Lie on a flat bench and grip the barbell slightly wider than shoulder-width. | Unrack the bar and lower it to your chest. | Pause on your chest for 1-2 seconds. | Press the bar back up until your arms are fully extended. | Control the descent on every rep. | Repeat for the desired number of reps.,images/flat/paused-bench-press-start.webp,images/flat/paused-bench-press-peak.webp,
+paused-incline-bench-press,Paused Incline Bench Press,Schrägbankdrücken mit Pause,Press Inclinado con Pausa,strength,push,compound,advanced,barbell,chest,anterior_deltoid|pectoralis_major,triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"An incline bench press with a pause on the upper chest, emphasizing strict control and upper-pec strength.",Lie on an incline bench and grip the barbell slightly wider than shoulder-width. | Unrack the bar and lower it to your upper chest. | Pause on your chest for 1-2 seconds. | Press the bar back up until your arms are fully extended. | Keep your shoulder blades retracted throughout. | Repeat for the desired number of reps.,images/flat/paused-incline-bench-press-start.webp,images/flat/paused-incline-bench-press-peak.webp,
+paused-ohp,Paused Overhead Press,Pausiertes Überkopfdrücken,Press militar con pausa,strength,push,compound,advanced,barbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"An overhead press variation that pauses the bar at the shoulders, removing momentum to build strict pressing strength and overhead stability.","Set up with a barbell racked at shoulder height, feet shoulder-width apart, and the core braced. | Press the bar straight overhead until the elbows are fully locked out. | Lower the bar under control back down to the front of the shoulders. | Hold a full one-second pause at the shoulders, keeping tension and eliminating any bounce. | Press back up from the dead stop without using leg drive.",images/flat/ohp-start.webp,images/flat/ohp-peak.webp,
+pec-deck,Pec Deck,Pec Deck,Pec Deck,strength,push,isolation,beginner,pec_deck,chest,pectoralis_major,anterior_deltoid|serratus_anterior,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.,Sit in the pec deck machine and place your forearms against the pads. | Adjust the seat so pads align with mid-chest height. | Squeeze the pads together in front of your chest. | Hold the contraction briefly at the center. | Return under control to the starting position. | Repeat for the desired number of reps.,images/flat/pec-deck-start.webp,images/flat/pec-deck-peak.webp,
+pendlay-row,Pendlay Row,Pendlay-Rudern,Remo Pendlay,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids|trapezius,biceps_brachii|erector_spinae|posterior_deltoid,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A strict barbell row performed from a dead stop on the floor between reps, torso parallel to the ground. Popularized by coach Glenn Pendlay.","Load a barbell and set it on the floor. | Hinge at the hips until your torso is parallel to the ground, knees slightly bent. | Grip the bar slightly wider than shoulder-width with an overhand grip. | Explosively pull the bar to your lower chest. | Lower the bar back to the floor under control and pause before the next rep. | Repeat.",images/flat/pendlay-row-start.webp,images/flat/pendlay-row-peak.webp,
+pigeon-stretch,Pigeon Stretch,Tauben-Dehnung,Estiramiento de la Paloma,stretching,static,compound,beginner,,upper_legs,gluteus_maximus,gluteus_medius|hip_flexors,mobility,mobility|stretching,5.0,True,True,A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body.,"From all fours, bring one knee forward and lay the shin across in front. | Extend the other leg straight back, top of the foot down. | Sink your hips toward the floor and keep them square. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/pigeon-stretch-main.webp
+pike-push-ups,Pike Push Ups,Pike Push-Ups,Flexiones en Pica,strength,push,compound,intermediate,,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,True,"A push-up performed with hips high in a pike position, pressing at a steep angle to load the shoulders.",Start in a downward dog position with hips high and hands shoulder-width apart. | Walk your feet closer to your hands. | Bend your elbows and lower your head toward the floor. | Keep your hips high throughout. | Press back up until your arms are fully extended. | Repeat for the desired number of reps.,images/flat/pike-push-ups-start.webp,images/flat/pike-push-ups-peak.webp,
+pilates-kneeling-side-kick,Pilates Kneeling Side Kick,Pilates Kniender Side Kick,Patada Lateral de Rodillas de Pilates,strength,dynamic,compound,intermediate,,upper_legs,gluteus_medius|obliques,gluteus_maximus|hip_flexors,endurance|strength,calisthenics,5.0,True,True,"A classical mat exercise: kneeling on one knee with the hand on the floor for support, the top leg swings forward and back at hip height while the trunk holds still.","Kneel on one knee and place the same-side hand on the floor, the other hand behind the head. | Extend the top leg out to the side at hip height with the foot flexed. | Keep the trunk perfectly still and swing the leg forward as far as the pelvis stays square. | Swing the leg back behind the line of the body without arching the lower back. | Repeat for the desired number of repetitions and change sides.",images/flat/pilates-kneeling-side-kick-start.webp,images/flat/pilates-kneeling-side-kick-peak.webp,
+pilates-leg-pull-back,Pilates Leg Pull Back,Pilates Leg Pull Back,Leg Pull Back de Pilates,strength,dynamic,compound,intermediate,,core,erector_spinae|gluteus_maximus,hamstrings|posterior_deltoid|triceps_brachii,endurance|strength,core|calisthenics,5.0,False,True,"A reverse plank with alternating leg lifts: the hips stay high while one leg at a time is raised, so the glutes and the back of the trunk work against the shifting support.","Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward. | Press into the hands and heels and lift the hips into a reverse plank. | Keeping the hips level and high, lift one straight leg as far as the pelvis stays still. | Lower the leg under control and repeat with the other one. | Finish the set and lower the hips to the floor.",images/flat/pilates-leg-pull-back-start.webp,images/flat/pilates-leg-pull-back-peak.webp,
+pilates-leg-pull-front,Pilates Leg Pull Front,Pilates Leg Pull Front,Leg Pull Front de Pilates,strength,dynamic,compound,intermediate,,core,gluteus_maximus|rectus_abdominis,anterior_deltoid|erector_spinae|transverse_abdominis,endurance|strength,core|calisthenics,5.0,False,True,"A high plank with alternating leg lifts: the shoulders stay stacked over the wrists while one leg at a time lifts, adding an anti-rotation demand to the plank.",Set up in a high plank with the hands under the shoulders and the body in one line. | Brace the trunk and squeeze the glutes so the hips cannot rotate. | Lift one straight leg a few centimetres above hip height without letting the pelvis tilt. | Lower it under control and repeat with the other leg. | Keep alternating for the desired number of repetitions.,images/flat/pilates-leg-pull-front-start.webp,images/flat/pilates-leg-pull-front-peak.webp,
+pilates-roll-down,Pilates Roll Down,Pilates Roll Down,Roll Down de Pilates,stretching,dynamic,compound,beginner,,back,erector_spinae,hamstrings|rectus_abdominis,mobility,mobility|stretching,5.0,False,True,"A standing articulation of the spine: the head leads a vertebra-by-vertebra roll towards the floor and back up, mobilising the whole back while the legs stay steady.","Stand tall with the feet hip-width apart and the arms hanging at the sides. | Drop the chin to the chest and start rolling down one vertebra at a time. | Let the arms and head hang heavy once the spine is fully rolled down. | Roll back up the same way, stacking the vertebrae one by one, head last. | Repeat for the desired number of repetitions.",images/flat/pilates-roll-down-start.webp,images/flat/pilates-roll-down-peak.webp,
+pilates-roll-over,Pilates Roll Over,Pilates Roll Over,Roll Over de Pilates,strength,dynamic,compound,advanced,,core,rectus_abdominis|transverse_abdominis,erector_spinae|hip_flexors,endurance|strength,core|calisthenics,5.0,False,True,"A controlled inversion from the mat: with the arms pressing down, the straight legs travel overhead until the toes reach towards the floor, then the spine rolls back down one segment at a time.","Lie on your back with the legs straight and the arms pressed into the mat beside you. | Lift both legs to vertical without letting the lower back arch. | Press the arms down and take the legs overhead until they are parallel to the floor behind you. | Open the legs slightly, flex the feet, and roll the spine down one vertebra at a time. | Return the legs to vertical and repeat for the desired number of repetitions.",images/flat/pilates-roll-over-start.webp,images/flat/pilates-roll-over-peak.webp,
+pilates-saw,Pilates Saw,Pilates Säge,La Sierra de Pilates,stretching,dynamic,compound,intermediate,,back,erector_spinae|obliques,adductors|hamstrings,mobility,mobility|stretching,5.0,False,True,"A seated twist and reach: sitting tall with the legs wide, the torso rotates and then folds over the opposite leg so the reaching hand passes the little toe like a saw.","Sit tall with the legs straight and slightly wider than the hips, arms out to the sides. | Rotate the torso to one side, keeping both sit bones on the floor. | Fold forward over that leg and reach the opposite hand past the little toe. | Roll back up through the spine and return to the centre. | Repeat to the other side and continue alternating.",images/flat/pilates-saw-start.webp,images/flat/pilates-saw-peak.webp,
+pilates-side-bend,Pilates Side Bend,Pilates Seitbeuge,Flexión Lateral de Pilates,strength,dynamic,compound,intermediate,,core,gluteus_medius|obliques,anterior_deltoid|transverse_abdominis,endurance|strength,core|calisthenics,5.0,True,True,"A lateral trunk exercise from a side-supported position: the hips lift and the top arm reaches overhead, bending the body sideways over the supporting arm.",Sit on one hip with the legs bent to the side and the supporting hand on the floor under the shoulder. | Press into the hand and the lower leg to lift the hips off the floor. | Reach the top arm overhead so the body forms a long arc from the hand to the feet. | Lower the hips under control back towards the mat. | Complete the repetitions and change sides.,images/flat/pilates-side-bend-start.webp,images/flat/pilates-side-bend-peak.webp,
+pilates-spine-stretch-forward,Pilates Spine Stretch Forward,Pilates Spine Stretch Forward,Spine Stretch Forward de Pilates,stretching,dynamic,compound,intermediate,,back,erector_spinae|rectus_abdominis,hamstrings|transverse_abdominis,mobility,mobility|stretching,5.0,False,True,"A seated articulation: sitting tall with the legs apart, the spine curls forward segment by segment over the legs and then restacks vertebra by vertebra.","Sit tall with the legs straight and slightly wider than the hips, feet flexed. | Reach the arms forward at shoulder height. | Drop the chin and curl the spine forward one vertebra at a time, reaching past the toes. | Restack the spine from the base upwards until you are sitting tall again. | Repeat for the desired number of repetitions.",images/flat/pilates-spine-stretch-forward-start.webp,images/flat/pilates-spine-stretch-forward-peak.webp,
+pilates-spine-twist,Pilates Spine Twist,Pilates Spine Twist,Spine Twist de Pilates,stretching,dynamic,compound,intermediate,,core,obliques,erector_spinae|transverse_abdominis,mobility,mobility|stretching,5.0,False,True,A seated rotation with the legs together and the arms wide: the trunk turns to each side in a controlled pulse while the pelvis and legs stay completely still.,"Sit tall with the legs straight and together, feet flexed, arms out to the sides at shoulder height. | Grow tall through the spine and press both sit bones into the floor. | Rotate the trunk to one side as far as the hips stay square, then return to the centre. | Rotate to the other side in the same way. | Keep alternating for the desired number of repetitions.",images/flat/pilates-spine-twist-start.webp,images/flat/pilates-spine-twist-peak.webp,
+pistol-squat,Pistol Squat,Pistol Squat,Sentadilla a una Pierna (Pistol),strength,push,compound,advanced,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|hip_flexors,strength,leg_day|calisthenics,6.0,True,True,"A single-leg squat performed with the non-working leg extended forward, demanding strength and balance.","Stand on one leg with the other extended forward, arms out for balance. | Hinge at the hips and bend the standing knee, keeping the chest up. | Descend slowly until the back of the thigh touches the calf. | Drive through the standing heel to return to standing. | Complete reps per side, then switch legs.",images/flat/pistol-squat-start.webp,images/flat/pistol-squat-peak.webp,
 planche,Planche,Planche,Plancha Calisténica,strength,static,compound,advanced,,chest,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,strength|power,calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,True,An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.,Begin in a push-up position with hands turned outward. | Lean forward until your center of mass is over your hands. | Lift your feet off the ground keeping the body horizontal. | Hold the position. | Return to the floor with control.,,,images/flat/planche-main.webp
 plank,Plank,Plank,Plancha,strength,static,compound,beginner,,core,rectus_abdominis|transverse_abdominis,erector_spinae,endurance|strength,core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,True,An isometric core exercise that strengthens the entire midsection.,Place your forearms on the floor with elbows under your shoulders. | Extend your legs back and rise onto your toes. | Keep your body in a straight line from head to heels. | Brace your core and squeeze your glutes. | Hold the position for the desired duration. | Lower your knees to exit the hold.,,,images/flat/plank-main.webp
+plate-loaded-donkey-calf-raise,Plate-Loaded Donkey Calf Raise,Esel-Wadenheben an der Maschine,Elevación de Pantorrilla a la Burra en Máquina,strength,push,isolation,beginner,donkey_calf_raise_machine,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|calf_focus|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A donkey calf raise on a plate-loaded machine, with a pad across the hips and the torso hinged forward so the calves are stretched at the bottom of every repetition.","Load the plate horns and step onto the platform with the balls of your feet on the edge and your heels hanging free. | Bend forward at the hips and settle the pad across your hips, then rest your forearms on the support in front of you. | Keep your knees straight and your back flat, with your torso close to parallel to the floor. | Push through the balls of your feet and raise your heels as high as you can, pausing briefly at the top. | Lower your heels below the platform until you feel a strong calf stretch, and repeat for the desired number of repetitions.",images/flat/plate-loaded-donkey-calf-raise-start.webp,images/flat/plate-loaded-donkey-calf-raise-peak.webp,
+plate-loaded-glute-drive,Plate-Loaded Glute Drive,Glute Drive an der Scheibenmaschine,Empuje de Glúteo en Máquina de Discos,strength,push,compound,beginner,hip_thrust_machine,upper_legs,gluteus_maximus,gluteus_medius|hamstrings|quadriceps,hypertrophy|strength,leg_day|glute_focus|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,6.0,False,False,"A machine hip thrust performed on a plate-loaded glute drive, where the built-in back pad and foot platform set the position so the hips can extend against the load without setting up a bench.","Load the plate horns evenly and sit into the machine with your upper back against the pad and your feet flat on the platform. | Pull the hip pad or lap bar across your hips and adjust it so it sits on the crease of the hips, not on your stomach. | Set your feet so that your shins will be roughly vertical when your hips are at the top, and take hold of the handles. | Drive your hips up by squeezing the glutes until your thighs are level with your torso, and hold briefly at the top. | Lower under control until your hips are just short of the bottom of the range, and repeat for the desired number of repetitions.",images/flat/plate-loaded-glute-drive-start.webp,images/flat/plate-loaded-glute-drive-peak.webp,
+plate-loaded-lateral-raise,Plate-Loaded Lateral Raise,Seitheben an der Scheibenmaschine,Elevación Lateral en Máquina de Discos,strength,push,isolation,beginner,plate_loaded_lateral_raise_machine,shoulders,lateral_deltoid,anterior_deltoid|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A seated lateral raise on a plate-loaded machine, where pads bear against the upper arms so the side deltoids lift the load without the hands gripping it.","Set the seat height so that the pivot of the arm pads lines up with the point of your shoulders when you sit down. | Load the plate horns evenly on both sides and sit with your back flat against the pad. | Place the outside of your upper arms against the pads with your elbows bent and your arms hanging down. | Push out and up against the pads until your upper arms are roughly level with your shoulders. | Lower under control until your arms are back at your sides, and repeat for the desired number of repetitions.",images/flat/plate-loaded-lateral-raise-start.webp,images/flat/plate-loaded-lateral-raise-peak.webp,
+plate-loaded-shrug,Plate-Loaded Shrug,Schulterzucken an der Scheibenmaschine,Encogimiento de Hombros en Máquina de Discos,strength,pull,isolation,beginner,shrug_machine,back,trapezius,forearm_flexors,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A standing shrug on a plate-loaded machine, lifting handles that hang at your sides so the traps work without a bar in front of or behind the legs.","Load the plate horns evenly and stand on the machine platform, facing away from the frame. | Take a handle in each hand with your arms hanging straight down at your sides and your shoulders relaxed. | Stand tall with your chest up, your chin level and your knees soft. | Shrug your shoulders straight up toward your ears as high as they will go, and hold for a moment at the top. | Lower under control until your shoulders are fully down, and repeat for the desired number of repetitions.",images/flat/plate-loaded-shrug-start.webp,images/flat/plate-loaded-shrug-peak.webp,
+plate-pinch,Plate Pinch,Plate Pinch,Agarre de Discos,strength,static,isolation,intermediate,plates,lower_arms,forearm_flexors,trapezius,strength|endurance,,5.0,True,False,"A grip-training staple: pinch two weight plates smooth-side out and hold them for time, loading the thumb and finger flexors in sustained isometric work.","Place two weight plates on the floor side by side with the smooth sides facing out. | Squat down, grip both plates together between the fingers and thumb of one hand — no handles, just pinch. | Stand up and hold the plates at the side for time, keeping the arm straight. | Set them back down under control. | Repeat on the other hand.",images/flat/plate-pinch-start.webp,images/flat/plate-pinch-peak.webp,
+plate-pullover,Plate Pullover,Pullover mit Hantelscheibe,Pullover con Disco,strength,pull,compound,beginner,plates,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy,pull_day|push_day|requires_bench,6.0,False,False,"A pullover holding a weight plate, working the lats, chest, and serratus.",Lie flat on a bench holding a plate with both hands. | Press the plate over the chest with arms nearly straight. | Lower the plate back in an arc behind the head until you feel a stretch. | Pull the plate back over the chest along the same arc. | Repeat for the prescribed reps.,images/flat/plate-pullover-start.webp,images/flat/plate-pullover-peak.webp,
+plow-pose,Plow Pose,Pflug,Postura del Arado,stretching,static,compound,intermediate,,back,erector_spinae|hamstrings,gluteus_maximus|trapezius,mobility,mobility|stretching,5.0,False,True,"An inversion in which the legs pass overhead until the toes reach the floor behind the head, lengthening the whole back of the body.","Lie on your back with the arms alongside the body, palms down. | Lift both legs overhead and support the lower back with the hands. | Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows. | Hold the position for the prescribed time, breathing steadily and keeping the head still. | Roll down one vertebra at a time with the hands supporting the back.",,,images/flat/plow-pose-main.webp
+plyo-lunge,Plyo Lunge,Plyometrischer Ausfallschritt,Zancada Pliométrica,plyometrics,dynamic,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,power|endurance,leg_day|conditioning,7.0,True,True,"An explosive split-stance jump that switches the legs in mid-air, alternating each rep.","Start in a forward lunge with one foot ahead of the other. | Drop into a deep lunge with the back knee almost touching the floor. | Drive both feet off the floor, switching legs in mid-air. | Land softly in a lunge with the opposite leg forward. | Continue alternating without pausing.",images/flat/plyo-lunge-start.webp,images/flat/plyo-lunge-peak.webp,
+plyo-push-up,Plyo Push-Up,Plyometrischer Liegestütz,Flexión Pliométrica,plyometrics,push,compound,intermediate,,chest,pectoralis_major|triceps_brachii,anterior_deltoid,power,push_day|calisthenics,7.0,False,True,"An explosive push-up where the hands leave the floor at the top, training upper-body power.",Set up in a standard push-up position with hands shoulder-width. | Lower yourself with control until the chest nearly touches the floor. | Drive up explosively so the hands leave the floor. | Land softly with the elbows slightly bent. | Repeat without pausing for the prescribed reps.,images/flat/clap-push-ups-start.webp,images/flat/clap-push-ups-peak.webp,
 preacher-curl,Preacher Curl,Preacher Curl,Curl en Banco Scott,strength,pull,isolation,beginner,ez_bar,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A curl variation using a preacher bench to isolate the biceps.,Sit at a preacher bench with your upper arms resting on the pad. | Hold an EZ-bar with an underhand grip. | Curl the bar up toward your shoulders. | Lower with control until arms are nearly straight. | Repeat.,images/flat/preacher-curl-start.webp,images/flat/preacher-curl-peak.webp,
+preacher-hammer-curl,Preacher Hammer Curl,Hammer-Curl am Scott-Pult,Curl Martillo en Banco Scott,strength,pull,isolation,intermediate,dumbbell,upper_arms,brachialis|brachioradialis,biceps_brachii,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,"A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.",Sit at a preacher bench with a dumbbell in each hand. | Rest your upper arms on the pad with palms facing each other. | Curl the dumbbells up while keeping your wrists neutral. | Squeeze your biceps at the top of the movement. | Lower the dumbbells with control. | Repeat for the desired number of reps.,images/flat/preacher-hammer-curl-start.webp,images/flat/preacher-hammer-curl-peak.webp,
+pseudo-planche-push-ups,Pseudo Planche Push Ups,Pseudo Planche Push-Ups,Push-Ups de Pseudo Plancha,strength,push,compound,advanced,,chest,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A push-up with hands turned back and shoulders leaned far past the wrists, mimicking planche loading.",Start in a push-up position with your hands turned so fingers point back. | Lean your shoulders forward past your wrists. | Lower your chest toward the floor by bending your elbows. | Keep your body in a straight line. | Press back up while maintaining the forward lean. | Repeat for the desired number of reps.,images/flat/pseudo-planche-push-ups-start.webp,images/flat/pseudo-planche-push-ups-peak.webp,
 pull-up,Pull-Up,Klimmzug,Dominada,strength,pull,compound,intermediate,pull_up_bar,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids,hypertrophy|strength,pull_day|calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A bodyweight compound pull targeting the lats and biceps.,"Hang from a bar with an overhand grip, slightly wider than shoulder-width. | Pull yourself up until your chin is over the bar. | Lower yourself under control to a dead hang. | Repeat.",images/flat/pull-up-start.webp,images/flat/pull-up-peak.webp,
+puppy-pose,Puppy Pose,Welpen-Haltung,Postura del Cachorro,stretching,static,compound,beginner,,shoulders,latissimus_dorsi|posterior_deltoid,erector_spinae|trapezius,mobility,mobility|stretching,5.0,False,True,"A kneeling pose halfway between child's pose and downward dog: the hips stay over the knees while the chest melts towards the floor, opening the shoulders and the upper back.","Kneel on all fours with the hips over the knees and the hands under the shoulders. | Walk the hands forward and lower the chest towards the floor, keeping the hips high. | Rest the forehead or the chin on the mat and let the armpits soften downwards. | Hold the position for the prescribed time, breathing into the upper back. | Walk the hands back and sit onto the heels to come out.",,,images/flat/puppy-pose-main.webp
+push-jerk,Push Jerk,Push Jerk,Jerk de Empuje,olympic,dynamic,compound,intermediate,barbell,full_body,anterior_deltoid|triceps_brachii,gluteus_maximus|quadriceps|trapezius,power|strength,,8.0,False,False,"An overhead lift using a leg dip and drive to launch the barbell overhead, caught in a quarter squat.",Hold a barbell in the front rack position at your shoulders. | Stand with feet hip-width apart. | Dip by bending your knees slightly. | Drive explosively through your legs and press the bar overhead. | Drop into a quarter-squat under the bar and lock out your arms. | Stand up fully and lower the bar to repeat.,images/flat/push-jerk-start.webp,images/flat/push-jerk-peak.webp,
 push-press,Push Press,Push Press,Press de Empuje,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|lateral_deltoid,quadriceps|triceps_brachii,strength|power,push_day|knee_safe,6.0,False,False,A barbell overhead press using leg drive to press heavier loads overhead.,Stand with a barbell racked on your front deltoids. | Dip slightly at the knees. | Drive up with your legs and press the bar overhead. | Lock out fully. | Lower to the start. | Repeat.,images/flat/push-press-start.webp,images/flat/push-press-peak.webp,
 push-up,Push-Up,Push-Up,Push-Up,strength,push,compound,beginner,,chest,pectoralis_major|triceps_brachii,anterior_deltoid,hypertrophy|endurance,push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A fundamental bodyweight exercise for the chest, shoulders, and triceps.",Start in a high plank position with hands shoulder-width apart. | Lower your body until your chest nearly touches the floor. | Push back up to the starting position. | Keep your body in a straight line throughout. | Repeat.,images/flat/push-up-start.webp,images/flat/push-up-peak.webp,
+pyramid-pose,Pyramid Pose,Pyramide,Postura de la Pirámide,stretching,static,compound,intermediate,,upper_legs,hamstrings,erector_spinae|gastrocnemius,mobility,mobility|stretching,5.0,True,True,"A standing forward fold over a straight front leg in a short split stance, which isolates the hamstring of the front leg while both hips stay square.","Step one foot back about a leg's length and turn the back foot out slightly. | Square both hip points towards the front of the mat and keep both legs straight. | Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin. | Hold the fold for the prescribed time with the spine long rather than rounded. | Press into the feet to come up and repeat on the other side.",,,images/flat/pyramid-pose-main.webp
+rack-pull,Rack Pull,Rack Pull,Rack Pull,strength,pull,compound,intermediate,barbell,back,erector_spinae|gluteus_maximus|hamstrings|trapezius,forearm_flexors|forearms|latissimus_dorsi,hypertrophy|strength,pull_day|back_focus,6.0,False,False,"A partial-range deadlift variation performed from pins set at knee height, emphasizing the upper back, traps, and lockout strength with heavier-than-deadlift loads.","Set the safety pins in a power rack at knee height and place a loaded barbell on them. | Stand with feet hip-width apart and grip the bar just outside your legs. | Brace your core, retract your shoulder blades, and drive through your legs to lift the bar. | Lock out your hips and knees fully at the top. | Return the bar to the pins under control and reset before the next rep.",images/flat/rack-pull-start.webp,images/flat/rack-pull-peak.webp,
 rear-delt-fly,Rear Delt Fly,Hinterer Deltamuskel Fly,Apertura de Deltoides Posterior,strength,pull,isolation,beginner,dumbbell,shoulders,posterior_deltoid|rhomboids,trapezius,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,An isolation movement targeting the posterior deltoids and upper back.,"Hold dumbbells and hinge forward at the hips. | With a slight bend in elbows, raise the dumbbells out to the sides. | Squeeze your shoulder blades at the top. | Lower with control. | Repeat.",images/flat/rear-delt-fly-start.webp,images/flat/rear-delt-fly-peak.webp,
+reverse-crunches,Reverse Crunches,Reverse Crunches,Crunches Inversos,strength,push,isolation,intermediate,,core,rectus_abdominis,hip_flexors|obliques|transverse_abdominis,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,3.5,False,True,An abdominal exercise curling the hips off the floor to emphasize the lower portion of the abs.,Lie on your back with your arms at your sides. | Raise your legs with knees bent to 90 degrees. | Curl your hips off the floor by contracting your lower abs. | Bring your knees toward your chest. | Lower your hips with control. | Repeat for the desired number of reps.,images/flat/reverse-crunches-start.webp,images/flat/reverse-crunches-peak.webp,
 reverse-curl,Reverse Curl,Reverse Curl,Curl Inverso,strength,pull,isolation,beginner,barbell,upper_arms,brachialis|forearm_extensors,biceps_brachii,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A barbell curl with an overhand grip targeting the brachialis and forearm extensors.,Stand and hold a barbell with an overhand grip. | Curl the bar up toward your shoulders. | Lower under control. | Repeat.,images/flat/reverse-curl-start.webp,images/flat/reverse-curl-peak.webp,
+reverse-grip-bent-over-row,Reverse Grip Bent Over Row,Reverse Grip Vorgebeugtes Rudern,Remo Inclinado con Agarre Invertido,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|trapezius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A barbell row performed with an underhand grip, shifting emphasis toward the lower lats and biceps.",Stand with feet shoulder-width apart and grip a barbell underhand. | Hinge forward at the hips with a slight knee bend. | Let the bar hang with your arms extended. | Pull the bar to your lower abdomen by driving your elbows back. | Squeeze your back at the top. | Lower the bar with control. | Repeat for the desired number of reps.,images/flat/reverse-grip-bent-over-row-start.webp,images/flat/reverse-grip-bent-over-row-peak.webp,
+reverse-grip-lat-pulldown,Reverse Grip Lat Pulldown,Latzug im Untergriff,Jalón al Pecho Agarre Supino,strength,pull,compound,intermediate,cable,back,biceps_brachii|latissimus_dorsi,posterior_deltoid|rhomboids,hypertrophy|strength,lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,A lat pulldown variation using an underhand grip that increases biceps involvement.,"Attach a straight bar to a lat pulldown machine. | Grip the bar with an underhand grip, shoulder-width apart. | Sit and secure your thighs under the pad. | Pull the bar down to your upper chest. | Squeeze your lats and biceps at the bottom. | Return the bar to the starting position with control. | Repeat for the desired number of reps.",images/flat/reverse-grip-lat-pulldown-start.webp,images/flat/reverse-grip-lat-pulldown-peak.webp,
 reverse-lunge,Reverse Lunge,Rückwärts-Ausfallschritt,Zancada Inversa,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy,leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,False,A lunge variation stepping backward for better knee stability.,Stand holding dumbbells at your sides. | Step one leg back and lower your knee toward the floor. | Lower until your front thigh is parallel to the floor. | Push through your front heel to return to standing. | Repeat on both sides.,images/flat/reverse-lunge-start.webp,images/flat/reverse-lunge-peak.webp,
+reverse-nordic-curl,Reverse Nordic Curl,Reverse Nordic Curl,Nordic Curl Inverso,strength,pull,isolation,intermediate,,upper_legs,quadriceps,hip_flexors|rectus_abdominis,hypertrophy,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,3.5,False,True,"A bodyweight quadriceps exercise performed kneeling, leaning the torso backward under control while keeping the hips extended.",Kneel on a pad with your feet flat and torso upright. | Keep your hips extended and core braced. | Slowly lean your torso backward while keeping your body in a straight line. | Lower as far as you can control with your quadriceps. | Pull yourself back up to the starting position. | Repeat for the desired number of reps.,images/flat/reverse-nordic-curl-start.webp,images/flat/reverse-nordic-curl-peak.webp,
+reverse-plank,Reverse Plank,Reverse Plank,Plancha Inversa,strength,static,compound,intermediate,,core,erector_spinae|gluteus_maximus,hamstrings|posterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"An isometric hold with the body facing upward, training the glutes, spinal erectors, and shoulder stability.",Sit on the floor with your legs extended in front of you. | Place your hands behind you with fingers pointing toward your feet. | Lift your hips off the floor to form a straight line from head to heels. | Squeeze your glutes and brace your core. | Hold the position for the desired duration. | Lower your hips with control to exit.,,,images/flat/reverse-plank-main.webp
+reverse-plank-dips,Reverse Plank Dips,Reverse Plank Dips,Fondos en Plancha Invertida,strength,push,compound,intermediate,,upper_arms,triceps_brachii,erector_spinae|gluteus_maximus|posterior_deltoid,endurance|strength,calisthenics,5.0,False,True,Triceps dips from a straight-leg reverse plank: the legs stay extended and the hips high while the elbows bend and straighten.,"Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward. | Press into the hands and heels and lift the hips into a straight-leg reverse plank. | Bend the elbows straight back and lower the hips a short way towards the floor. | Push back up until the arms lock out, keeping the hips high. | Repeat for the desired number of repetitions.",images/flat/reverse-plank-dips-start.webp,images/flat/reverse-plank-dips-peak.webp,
+reverse-tabletop-hip-pulses,Reverse Tabletop Hip Pulses,Hüftpulse im umgekehrten Tischsitz,Pulsos de Cadera en Mesa Invertida,strength,dynamic,compound,intermediate,,upper_legs,gluteus_maximus,erector_spinae|hamstrings,endurance|strength,calisthenics,5.0,False,True,"Glute pulses from the reverse tabletop position: the arms stay straight and only the hips drop and lift, which keeps the work in the glutes rather than the triceps.","Sit with the knees bent, the feet flat and the hands on the floor behind you. | Press into the hands and feet and lift the hips until the trunk is level with the knees. | Keeping the elbows straight, lower the hips a few centimetres. | Squeeze the glutes to lift them back to level. | Pulse for the desired number of repetitions and lower down.",images/flat/reverse-tabletop-hip-pulses-start.webp,images/flat/reverse-tabletop-hip-pulses-peak.webp,
+reverse-tabletop-hold,Reverse Tabletop Hold,Umgekehrter Tischsitz - Halt,Mesa Invertida Isométrica,strength,static,compound,beginner,,core,erector_spinae|gluteus_maximus,hamstrings|posterior_deltoid|triceps_brachii,endurance|strength,core|calisthenics,5.0,False,True,"A static reverse tabletop: knees bent, hands under the shoulders behind the body, hips lifted level with the knees and held, so the glutes and the whole back of the trunk work isometrically.","Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels. | Press into the hands and feet and lift the hips until the trunk is level with the knees. | Open the chest, draw the shoulders away from the ears and look straight ahead. | Hold the position for the prescribed time with the hips high. | Lower the hips under control to finish.",,,images/flat/reverse-tabletop-hold-main.webp
+revolved-chair-pose,Revolved Chair Pose,Gedrehte Stuhlhaltung,Postura de la Silla Girada,strength,static,compound,intermediate,,core,obliques|quadriceps,erector_spinae|gluteus_maximus,endurance|strength,core|calisthenics,5.0,False,True,Chair pose with a closed twist: the hips stay level and low while the chest rotates and one elbow hooks outside the opposite thigh.,"Set up in chair pose with the knees bent, the hips back and the palms together at the chest. | Keep the knees level with each other so the hips do not open into the twist. | Rotate the chest to one side and hook the opposite elbow outside that thigh. | Press the palms together and hold for the prescribed time, lengthening the spine on each inhale. | Come back to centre and repeat on the other side.",,,images/flat/revolved-chair-pose-main.webp
+revolved-crescent-lunge,Revolved Crescent Lunge,Gedrehter Hoher Ausfallschritt,Zancada Alta Girada,strength,static,compound,intermediate,,core,obliques|quadriceps,erector_spinae|hip_flexors,endurance|strength,core|calisthenics,5.0,True,True,"A high lunge with a closed twist: the back heel stays lifted, the hips face forward and the chest rotates over the front thigh.","Step into a high lunge with the front knee over the ankle and the back heel lifted. | Bring the palms together at the chest and square both hips towards the front of the mat. | Rotate the chest towards the front leg and hook the opposite elbow outside the thigh. | Hold the twist for the prescribed time, pressing the back heel towards the wall behind you. | Unwind and repeat on the other side.",,,images/flat/revolved-crescent-lunge-main.webp
+ring-dead-hang,Ring Dead Hang,Ring Dead Hang,Cuelgue Estático en Anillas,strength,static,compound,intermediate,rings,back,forearm_flexors,latissimus_dorsi|rectus_abdominis|trapezius,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,4.5,False,False,"A passive hang from gymnastic rings. The free-rotating grip recruits more stabilisers in the hands, forearms, and shoulder girdle than a fixed bar.","Grip a pair of gymnastic rings with a neutral grip, palms facing each other. | Hang with your arms fully extended and feet off the ground. | Let the rings rotate naturally; do not fight the grip. | Keep your shoulders engaged (no shrug to the ears) and core lightly braced. | Hold for the desired duration.",,,images/flat/ring-dead-hang-main.webp
 ring-dips,Ring Dips,Ring Dips,Fondos en Anillas,strength,push,compound,advanced,rings,chest,pectoralis_major|triceps_brachii,anterior_deltoid,hypertrophy|strength,calisthenics|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,"A challenging bodyweight dip performed on gymnastic rings, demanding greater stabilization than bar dips.",Support yourself on the rings with arms locked out. | Lower your body by bending the elbows until upper arms are parallel to the ground. | Press back up to the starting position. | Repeat.,images/flat/ring-dips-start.webp,images/flat/ring-dips-peak.webp,
 ring-face-pull,Ring Face Pull,Ring Face Pull,Face Pull en Anillas,strength,pull,compound,intermediate,rings,back,posterior_deltoid|rhomboids,trapezius,hypertrophy|rehabilitation,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A face pull using gymnastic rings for adjustable resistance and improved shoulder health.,"Grip the rings and lean back so your body is at an angle. | Pull the rings toward your face, flaring elbows to the sides. | Hold briefly, then return. | Repeat.",images/flat/ring-face-pull-start.webp,images/flat/ring-face-pull-peak.webp,
+ring-muscle-up,Ring Muscle-Up,Ring Muscle-Up,Muscle-Up en Anillas,strength,pull,compound,advanced,rings,back,latissimus_dorsi|pectoralis_major|triceps_brachii,anterior_deltoid|biceps_brachii|rhomboids,strength|power,pull_day|calisthenics,6.0,False,False,An advanced calisthenics movement combining a pull-up and a dip on gymnastic rings.,"Hang from the rings with a false grip, palms facing each other. | Pull explosively, driving the chest up to the rings. | Transition the elbows over the rings as the chest rises. | Press to full arm extension at the top. | Lower under control through the transition back to the hang.",images/flat/ring-muscle-up-start.webp,images/flat/ring-muscle-up-peak.webp,
+ring-push-up,Ring Push-Up,Ring Push-Up,Flexión en Anillas,strength,push,compound,intermediate,rings,chest,pectoralis_major|triceps_brachii,anterior_deltoid|serratus_anterior,hypertrophy|strength,push_day|calisthenics,6.0,False,False,"A push-up performed on gymnastic rings, increasing the demand on stabilizers in the chest, shoulders, and core.","Set the rings just above floor height. | Grip the rings and assume a plank position with arms straight. | Lower the chest toward the rings, keeping the elbows close to the body. | Press back up to full arm extension. | Repeat for the prescribed reps.",images/flat/ring-push-up-start.webp,images/flat/ring-push-up-peak.webp,
+ring-row,Ring Row,Ring Row,Remo en Anillas,strength,pull,compound,beginner,rings,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy|strength,pull_day|calisthenics,6.0,False,False,"A bodyweight row on gymnastic rings, performed at an angle for back and biceps work.","Set the rings at hip to chest height. | Grip the rings with palms facing each other, lean back at an angle with arms straight. | Brace the core and pull the chest toward the rings. | Squeeze the shoulder blades together at the top. | Lower under control to a full-arm extension.",images/flat/ring-row-start.webp,images/flat/ring-row-peak.webp,
+rings-inverted-row,Rings Inverted Row,Rings Inverted Row,Remo Invertido en Anillas,strength,pull,compound,intermediate,rings,back,latissimus_dorsi|rhomboids|trapezius,biceps_brachii|forearm_flexors|posterior_deltoid|rectus_abdominis,hypertrophy|strength,pull_day|calisthenics,6.0,False,False,"A horizontal bodyweight row on gymnastic rings set near the floor, more challenging than a standing ring row.","Set the rings just above hip height. | Lie under the rings and grip them with palms facing each other. | Walk the feet forward so the body forms a straight line. | Pull the chest toward the rings, squeezing the shoulder blades. | Lower under control to a full-arm extension.",images/flat/rings-inverted-row-start.webp,images/flat/rings-inverted-row-peak.webp,
 romanian-deadlift,Romanian Deadlift,Rumänisches Kreuzheben,Peso Muerto Rumano,strength,pull,compound,intermediate,barbell,upper_legs,gluteus_maximus|hamstrings,erector_spinae,hypertrophy|strength,leg_day|knee_safe|shoulder_safe,6.0,False,False,A hip-hinge movement emphasizing the hamstrings and glutes.,"Stand holding a barbell at hip level with an overhand grip. | Hinge at the hips, pushing them back while keeping legs nearly straight. | Lower the bar along your legs until you feel a hamstring stretch. | Drive your hips forward to return to standing. | Repeat.",images/flat/romanian-deadlift-start.webp,images/flat/romanian-deadlift-peak.webp,
+rope-climb,Rope Climb,Seilklettern,Trepa de Cuerda,strength,pull,compound,advanced,climbing_rope,back,latissimus_dorsi,biceps_brachii|forearm_flexors|rectus_abdominis,strength|endurance,calisthenics,6.0,False,False,"A total-body pulling exercise that climbs a vertical rope hand-over-hand, loading the lats, biceps, grip, and core isometrically.","Grip the rope as high as you can with both hands. | Either wrap the rope around one foot (S-hook or J-hook) or pinch it between both feet. | Pull yourself up while the feet squeeze to support body weight and release rope. | Reach higher with one hand, then the other, and re-clamp with the feet. | Repeat until you reach the top of the rope. | Descend hand-under-hand with the feet controlling the speed — never slide.",,,images/flat/rope-climb-main.webp
+rowing-machine,Rowing Machine,Rudergerät,Máquina de Remo,cardio,pull,compound,beginner,rower,full_body,latissimus_dorsi|quadriceps,biceps_brachii|erector_spinae|gluteus_maximus|hamstrings|rhomboids|trapezius,endurance|power,full_body|conditioning|no_axial_load,8.0,False,False,"A full-body cardio machine movement in which each stroke drives with the legs, swings the torso back and pulls the handle to the ribs, training the legs, back and arms in one continuous cycle.","Sit on the rower, strap your feet into the footplates and take the handle with an overhand grip. | Slide forward into the catch: shins vertical, torso leaning slightly ahead of the hips, arms straight out toward the flywheel. | Drive through your legs first, pushing the seat back until your knees are almost straight. | Swing your torso back past vertical, then pull the handle in to your lower ribs with your elbows travelling past your sides. | Reverse the order on the recovery — arms away, torso forward, then bend the knees — and slide back to the catch for the next stroke. | Continue for the desired time, distance or number of strokes.",images/flat/rowing-machine-start.webp,images/flat/rowing-machine-peak.webp,
+running,Running,Laufen,Correr,cardio,dynamic,compound,beginner,,full_body,gastrocnemius|quadriceps,gluteus_maximus|hamstrings|hip_flexors|soleus,endurance,full_body|conditioning,8.0,False,True,"Unaided running over ground, with a flight phase in every stride where neither foot is down — the impact and the effort that separates it from walking.","Start from an easy jog and build into your pace over the first few minutes rather than setting off at target speed. | Land with your foot under your hips, not out in front, and keep the contact with the ground short and quiet. | Run tall through the hips with a slight forward lean from the ankles, not a fold at the waist. | Bend your elbows to about ninety degrees and drive your arms forward and back, keeping them off your chest. | Breathe rhythmically and keep your shoulders, jaw and hands loose. | Hold the pace for the desired time or distance, then jog and walk for a few minutes to finish.",,,images/flat/running-main.webp
 russian-twist,Russian Twist,Russian Twist,Giro Ruso,strength,pull,isolation,beginner,,core,obliques|rectus_abdominis,hip_flexors,hypertrophy,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,False,True,A rotational core exercise targeting the obliques.,"Sit on the floor with knees bent, lean back slightly. | Hold your hands together or hold a weight at chest level. | Rotate your torso to one side, then the other. | Keep your core braced throughout. | Repeat.",images/flat/russian-twist-start.webp,images/flat/russian-twist-peak.webp,
+savasana,Corpse Pose,Totenstellung,Postura del Cadáver,stretching,static,compound,beginner,,full_body,erector_spinae,,mobility,mobility|stretching,1.3,False,True,"The closing rest of a practice: lying flat on the back with the body completely passive, letting the effects of the session settle.","Lie on your back with the legs a comfortable distance apart and the feet falling open. | Rest the arms slightly away from the body with the palms facing up. | Let the whole body soften into the floor, including the jaw, the eyes and the hands. | Stay for the prescribed time, breathing naturally without controlling the breath. | Bend the knees and roll to one side before sitting up slowly.",,,images/flat/savasana-main.webp
+scapular-pull-ups,Scapular Pull Ups,Scapular Pull-Ups,Dominadas Escapulares,strength,pull,compound,intermediate,pull_up_bar,back,latissimus_dorsi|trapezius,forearm_flexors|rhomboids,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A straight-arm hang exercise lifting the chest by depressing and retracting the shoulder blades, building pull-up strength.",Hang from a pull-up bar with arms fully extended. | Keep your arms straight throughout the movement. | Depress and retract your shoulder blades to lift your chest. | Pause briefly at the top of the movement. | Return to a fully hanging position. | Repeat for the desired number of reps.,images/flat/scapular-pull-ups-start.webp,images/flat/scapular-pull-ups-peak.webp,
+scissor-kicks,Scissor Kicks,Scherenbeine,Tijeras,strength,push,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A core exercise performed lying on the back, alternating straight-leg crosses to target the lower abdominals and hip flexors.",Lie flat on your back with your hands under your glutes. | Lift both legs a few inches off the floor. | Alternate crossing one leg over the other in a scissor motion. | Keep your lower back pressed into the floor. | Maintain a steady rhythm throughout. | Repeat for the desired number of reps.,images/flat/scissor-kicks-start.webp,images/flat/scissor-kicks-peak.webp,
+seated-barbell-overhead-press,Seated Barbell Overhead Press,Sitzende Langhantel-Schulterdrücken,Press de Barra sobre la Cabeza Sentado,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid,lateral_deltoid|trapezius|triceps_brachii,strength|hypertrophy,push_day|requires_bench,6.0,False,False,"A strict seated overhead press with a barbell, removing hip drive and isolating the deltoids and triceps.","Set an upright bench inside a rack with the pins at about shoulder height when seated. | Sit with your back flat against the pad and unrack the barbell at the front of the shoulders. | Press the bar overhead until the arms are fully extended, tucking the head through at the top. | Lower the bar back to the collarbones under control. | Repeat for the recommended number of repetitions.",images/flat/seated-barbell-overhead-press-start.webp,images/flat/seated-barbell-overhead-press-peak.webp,
+seated-cable-row,Seated Cable Row,Sitzendes Rudern am Kabelzug,Remo Sentado en Polea,strength,pull,compound,intermediate,cable,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|posterior_deltoid,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A back exercise performed on a cable row machine, pulling a handle toward the torso while seated.",Sit at the cable row station and place your feet on the footrests. | Grip the handle and sit upright with a slight forward lean. | Drive your elbows back and pull the handle toward your lower abdomen. | Squeeze your shoulder blades together at the end of the pull. | Extend your arms under control back to the starting position. | Repeat for the desired number of reps.,images/flat/seated-cable-row-start.webp,images/flat/seated-cable-row-peak.webp,
 seated-calf-raise,Seated Calf Raise,Sitzende Wadenübung,Elevación de Talones Sentado,strength,push,isolation,beginner,seated_calf_raise_machine,lower_legs,soleus,gastrocnemius,hypertrophy,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,A machine calf raise performed seated to specifically target the soleus muscle.,Sit at a calf raise machine with the pads resting on your thighs. | Lower your heels as far as possible. | Raise up onto your toes. | Lower under control. | Repeat.,images/flat/seated-calf-raise-start.webp,images/flat/seated-calf-raise-peak.webp,
 seated-db-press,Seated Dumbbell Shoulder Press,Sitzende Kurzhantel-Schulterdrücken,Press de Hombro con Mancuernas Sentado,strength,push,compound,intermediate,dumbbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,push_day|knee_safe|lower_back_safe|no_axial_load|requires_bench,6.0,False,False,A seated pressing movement for the shoulders using dumbbells.,"Sit on a bench with back support, holding dumbbells at shoulder height. | Press the dumbbells overhead until arms are fully extended. | Lower the dumbbells back to shoulder level. | Repeat.",images/flat/seated-db-press-start.webp,images/flat/seated-db-press-peak.webp,
+seated-dumbbell-curl,Seated Dumbbell Curl,Sitzende Kurzhantel-Curl,Curl con Mancuernas Sentado,strength,pull,isolation,beginner,dumbbell,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,"A seated bicep curl with dumbbells, the upright seated position removing body momentum for stricter form.",Sit on a bench with a dumbbell in each hand. | Let your arms hang at your sides with palms facing forward. | Curl both dumbbells toward your shoulders by flexing your biceps. | Squeeze at the top of the movement. | Lower the dumbbells with control. | Repeat for the desired number of reps.,images/flat/seated-dumbbell-curl-start.webp,images/flat/seated-dumbbell-curl-peak.webp,
+seated-dumbbell-lateral-raise,Seated Dumbbell Lateral Raise,Seated Dumbbell Lateral Raise,Elevación Lateral con Mancuerna Sentado,strength,push,isolation,beginner,dumbbell,shoulders,lateral_deltoid,anterior_deltoid|trapezius,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load|requires_bench,5.0,False,False,"A seated isolation exercise raising dumbbells out to the sides, targeting the side deltoids without leg drive.",Sit on a bench with a dumbbell in each hand at your sides. | Keep your back upright and core braced. | Raise both dumbbells out to the sides until they reach shoulder height. | Keep a slight bend in your elbows. | Lower the dumbbells with control. | Repeat for the desired number of reps.,images/flat/seated-dumbbell-lateral-raise-start.webp,images/flat/seated-dumbbell-lateral-raise-peak.webp,
+seated-dumbbell-tricep-extension,Seated Dumbbell Tricep Extension,Seated Dumbbell Trizeps Extension,Extensión de Tríceps con Mancuerna Sentado,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,anterior_deltoid,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,"A seated overhead extension lowering a dumbbell behind the head, stretching and working the triceps.",Sit on a bench with a dumbbell held overhead in both hands. | Keep your upper arms vertical next to your ears. | Lower the dumbbell behind your head by bending your elbows. | Extend your arms to press the dumbbell back overhead. | Squeeze your triceps at the top. | Repeat for the desired number of reps.,images/flat/seated-dumbbell-tricep-extension-start.webp,images/flat/seated-dumbbell-tricep-extension-peak.webp,
+seated-forward-fold,Seated Forward Fold,Sitzende Vorbeuge,Flexión Sentado hacia Adelante,stretching,static,compound,beginner,,upper_legs,hamstrings,erector_spinae,mobility,mobility|stretching,5.0,False,True,A seated stretch that targets the hamstrings and lower back by reaching the torso over straight legs.,"Sit on the floor with both legs straight out in front. | Keep your back long and hinge forward from the hips. | Reach your hands toward your feet. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/seated-forward-fold-main.webp
+seated-leg-curl,Seated Leg Curl,Sitzende Beinbeuge,Curl de Piernas Sentado,strength,pull,isolation,beginner,leg_curl,upper_legs,hamstrings,gastrocnemius,hypertrophy,leg_day,5.0,False,False,"A machine isolation exercise for the hamstrings performed in a seated position, providing consistent tension and reduced hip flexor involvement compared to the lying variant.","Adjust the seat back and ankle pad so your knees align with the machine's pivot point. | Sit upright, place the backs of your ankles on top of the pad, and grip the handles. | Curl your lower legs down and back under the seat as far as the machine allows. | Pause at peak contraction, then return the weight slowly to the starting position. | Repeat for the desired reps.",images/flat/seated-leg-curl-start.webp,images/flat/seated-leg-curl-peak.webp,
+seated-smith-machine-shoulder-press,Seated Smith Machine Shoulder Press,Seated Smith Machine Schulterdrücken,Press de Hombros en Máquina Smith Sentado,strength,push,compound,beginner,smith_machine,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,"A seated overhead press on the Smith machine, using the fixed bar path to keep the focus on the deltoids.",Position a bench inside a Smith machine. | Sit facing forward with the bar at shoulder height. | Grip the bar slightly wider than shoulder-width. | Unrack and press the bar straight up until your arms are extended. | Lower the bar back to shoulder height with control. | Repeat for the desired number of reps.,images/flat/seated-smith-machine-shoulder-press-start.webp,images/flat/seated-smith-machine-shoulder-press-peak.webp,
+seated-spinal-twist,Seated Spinal Twist,Sitzende Wirbelsäulendrehung,Giro Espinal Sentado,stretching,static,compound,beginner,,back,erector_spinae|obliques,gluteus_maximus,mobility,mobility|stretching,5.0,True,True,"A seated rotation that stretches the obliques, mid-back and glutes by twisting toward a bent knee.","Sit with one leg straight and cross the other foot over it. | Brace the opposite elbow against the outside of the bent knee. | Rotate your torso toward the bent knee and look over your shoulder. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/seated-spinal-twist-main.webp
+seated-straddle-stretch,Seated Straddle Stretch,Sitzende Grätsche,Estiramiento en Apertura Sentado,stretching,static,compound,beginner,,upper_legs,adductors|hamstrings,erector_spinae,mobility,mobility|stretching,5.0,False,True,"A wide-legged seated stretch for the inner thighs and hamstrings, folding the torso forward between the legs.","Sit with your legs straight and spread wide in a V. | Keep your back long and hinge forward from the hips. | Walk your hands forward along the floor. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/seated-straddle-stretch-main.webp
 shrug,Barbell Shrug,Langhantel Shrug,Encogimiento con Barra,strength,pull,isolation,beginner,barbell,shoulders,trapezius,rhomboids,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation movement for the upper trapezius.,Stand holding a barbell at arm's length with an overhand grip. | Shrug your shoulders straight up toward your ears. | Hold briefly at the top. | Lower your shoulders back down with control. | Repeat.,images/flat/shrug-start.webp,images/flat/shrug-peak.webp,
+side-lunge,Side Lunge,Side Lunge,Zancada Lateral,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|hip_flexors,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,5.0,True,True,"A lateral lunge stepping wide to one side, training the quads, glutes, and inner thighs through a side-to-side pattern.","Stand with feet hip-width apart and hands at your chest. | Step one leg wide to the side, keeping the other leg straight. | Bend the stepping knee and push your hips back into a lateral squat. | Keep your chest up and the working heel planted. | Drive through the bent leg to return to standing. | Complete reps on one side, then switch.",images/flat/side-lunge-start.webp,images/flat/side-lunge-peak.webp,
 side-lying-hip-abduction,Side-Lying Hip Abduction,Side-Lying Hip Abduction,Abducción de Cadera Acostado de Lado,strength,push,isolation,beginner,,upper_legs,abductors|gluteus_medius,,hypertrophy|rehabilitation,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,True,True,A bodyweight isolation exercise targeting the gluteus medius and hip abductors.,Lie on your side with legs stacked. | Keep the bottom leg slightly bent. | Raise the top leg toward the ceiling. | Lower under control. | Repeat on both sides.,images/flat/side-lying-hip-abduction-start.webp,images/flat/side-lying-hip-abduction-peak.webp,
+side-lying-hip-abduction-hold,Side-Lying Hip Abduction Hold,Side-Lying Hip Abduction Halt,Abducción de Cadera Acostado de Lado Isométrica,strength,static,isolation,beginner,,upper_legs,abductors|gluteus_medius,,hypertrophy|rehabilitation,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,True,True,"The top of the side-lying leg raise held for time: lying on one side with the top leg lifted and slightly behind the body, loading the glute medius isometrically.","Lie on one side with the legs stacked and straight, and support the head on the lower arm. | Brace the trunk so the torso stays square and does not roll backwards. | Lift the top leg to about 30 to 45 degrees, keeping the toes pointing forward. | Hold the leg there for the prescribed time, breathing normally. | Lower the leg under control and repeat on the other side.",,,images/flat/side-lying-hip-abduction-hold-main.webp
+side-lying-hip-adduction,Side Lying Hip Adduction,Side Lying Hip Adduktion,Aducción de Cadera Acostado de Lado,strength,pull,isolation,intermediate,,upper_legs,adductors,,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,3.5,False,True,"A side-lying exercise raising the bottom leg against gravity, training hip adduction with body weight alone.","Lie on your side with your bottom leg straight. | Bend your top leg and place its foot flat in front of the bottom thigh. | Support your head with your bottom arm. | Lift the bottom leg upward toward the ceiling. | Lower the leg back down under control. | Complete reps on one side, then switch.",images/flat/side-lying-hip-adduction-start.webp,images/flat/side-lying-hip-adduction-peak.webp,
+side-lying-hip-adduction-hold,Side-Lying Hip Adduction Hold,Side Lying Hip Adduktion Halt,Aducción de Cadera Acostado de Lado Isométrica,strength,static,isolation,intermediate,,upper_legs,adductors,,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,3.5,False,True,The top of the side-lying inner-thigh raise held for time: lying on one side with the top leg crossed over and the bottom leg lifted off the floor by the adductors.,"Lie on one side with the bottom leg straight and the top leg crossed over it, foot flat on the floor. | Support the head on the lower arm and keep the hips stacked vertically. | Lift the bottom leg as high as it will go with the knee straight and the toes pointing forward. | Hold that lifted position for the prescribed time without rolling the hips back. | Lower the leg under control and repeat on the other side.",,,images/flat/side-lying-hip-adduction-hold-main.webp
+side-lying-lateral-raise,Side-Lying Lateral Raise,Seitheben Seitliegend,Elevación Lateral Tumbado de Lado,strength,push,isolation,beginner,dumbbell,shoulders,lateral_deltoid,supraspinatus|trapezius,hypertrophy,shoulder_focus|push_day|requires_bench,5.0,True,False,"A dumbbell lateral deltoid isolation exercise performed lying on one side on a flat bench, providing constant tension and eliminating momentum from the standing position.","Lie on your side on a flat bench with your bottom arm supporting your head or gripping the bench edge. | Hold a dumbbell in your top hand with your arm resting along your side. | Keeping your elbow slightly bent, raise the dumbbell upward until your arm is perpendicular to the floor. | Pause briefly at the top, then lower the dumbbell slowly back to your side. | Complete all reps on one side before switching.",images/flat/side-lying-lateral-raise-start.webp,images/flat/side-lying-lateral-raise-peak.webp,
 side-plank,Side Plank,Side Plank,Plancha Lateral,strength,static,compound,beginner,,core,obliques|transverse_abdominis,gluteus_medius|rectus_abdominis,endurance|strength,core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,True,A lateral plank variation targeting the obliques and lateral core.,"Lie on your side with your forearm on the floor, elbow under your shoulder. | Lift your hips off the floor, forming a straight line from head to feet. | Hold the position, keeping your core tight. | Breathe steadily. | Repeat on both sides.",,,images/flat/side-plank-main.webp
+side-plank-leg-lift,Side Plank with Leg Lift,Side Plank mit Beinheben,Plancha Lateral con Elevación de Pierna,strength,push,compound,intermediate,,core,gluteus_medius|obliques,gluteus_maximus|rectus_abdominis|transverse_abdominis,endurance|strength|hypertrophy,core|calisthenics|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,True,True,"A side plank with the top leg raising up, combining lateral core work with hip abduction.","Lie on your side with the forearm on the floor, elbow under the shoulder. | Stack the feet and lift the hips into a side plank. | From this stable side plank, raise the top leg straight up toward the ceiling. | Lower the leg back down with control without dropping the hips. | Complete reps on one side, then switch.",images/flat/side-plank-leg-lift-start.webp,images/flat/side-plank-leg-lift-peak.webp,
+side-plank-leg-lift-hold,Side Plank Leg Lift Hold,Side Plank mit Beinheben Halt,Plancha Lateral con Elevación de Pierna Isométrica,strength,static,compound,intermediate,,core,gluteus_medius|obliques,gluteus_maximus|rectus_abdominis|transverse_abdominis,endurance|strength|hypertrophy,core|calisthenics|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,True,True,"A side plank held with the top leg raised: the hips stay lifted and square while the top leg is abducted, adding a glute medius demand to the lateral trunk hold.","Set up in a side plank on the forearm with the elbow under the shoulder and the feet stacked. | Lift the hips until the body forms a straight line from the ankles to the head. | Raise the top leg to roughly hip height, keeping the toes pointing forward. | Hold the position for the prescribed time, keeping the hips high and the shoulder stacked. | Lower the leg and the hips under control and repeat on the other side.",,,images/flat/side-plank-leg-lift-hold-main.webp
+single-arm-chest-supported-dumbbell-row,Single-Arm Chest-Supported Dumbbell Row,Einarmiges Kurzhantelrudern mit Bruststütze,Remo con Mancuerna a Una Mano con Pecho Apoyado,strength,pull,compound,intermediate,dumbbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy,pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench,6.0,True,False,"A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum.","Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down. | Row the dumbbell up to your side, driving your elbow past your torso. | Squeeze your shoulder blade at the top, then lower under control. | Complete all reps on one side before switching arms.",images/flat/single-arm-chest-supported-dumbbell-row-start.webp,images/flat/single-arm-chest-supported-dumbbell-row-peak.webp,
 single-arm-db-row,Single-Arm Dumbbell Row,Einarmiges Kurzhantel-Rudern,Remo con Mancuerna a Un Brazo,strength,pull,compound,intermediate,dumbbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy|strength,pull_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load|requires_bench,6.0,True,False,A unilateral back exercise using a dumbbell for balanced development.,"Place one knee and hand on a bench for support. | Hold a dumbbell in the other hand with arm extended. | Pull the dumbbell up toward your hip, squeezing your shoulder blade. | Lower the dumbbell with control. | Repeat on both sides.",images/flat/single-arm-db-row-start.webp,images/flat/single-arm-db-row-peak.webp,
+single-arm-dumbbell-overhead-tricep-extension,Single-Arm Dumbbell Overhead Tricep Extension,Einarmige Kurzhantel Overhead Trizeps Extension,Extensión de Tríceps sobre la Cabeza con Mancuerna a Un Brazo,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,obliques,hypertrophy,arm_day,5.0,True,False,"A one-arm overhead tricep extension giving a long, unilateral stretch of the long head and training anti-side-bend core stability.","Stand or sit holding a dumbbell in one hand overhead, arm fully extended. | The palm faces forward; the other hand can hold your waist or an upright for stability. | Bend the elbow to lower the dumbbell behind the head in a controlled arc. | Keep the upper arm vertical and close to the head throughout. | Extend the elbow to return the dumbbell overhead. | Complete all reps on one side, then switch.",images/flat/single-arm-dumbbell-overhead-tricep-extension-start.webp,images/flat/single-arm-dumbbell-overhead-tricep-extension-peak.webp,
+single-arm-hammer-curl,Single-Arm Hammer Curl,Einarmiger Hammer-Curl,Curl martillo unilateral,strength,pull,isolation,intermediate,dumbbell,upper_arms,brachialis|brachioradialis,biceps_brachii|forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,True,False,A unilateral dumbbell curl with a neutral grip that keeps the working elbow close to the torso while the brachialis and brachioradialis flex the elbow.,"Stand with your feet about hip-width apart and hold one dumbbell at your side with the palm facing inward. | Brace your trunk and keep the working upper arm beside your ribs as the arm hangs straight. | Curl the dumbbell toward your shoulder without rotating the palm or swinging the torso. | Squeeze the elbow flexors at the top, then lower the dumbbell under control until the arm is straight. | Complete the repetitions on one side, then switch arms and repeat.",images/flat/single-arm-hammer-curl-start.webp,images/flat/single-arm-hammer-curl-peak.webp,
+single-arm-machine-shoulder-press,Single-Arm Machine Shoulder Press,Einarmige Schulterpresse an der Maschine,Press de hombros unilateral en máquina,strength,push,compound,beginner,shoulder_press_machine,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe,6.0,True,False,A unilateral seated machine shoulder press that lets one arm press independently while the back stays supported and the machine controls the resistance path.,"Adjust the seat so the working handle starts around shoulder height and sit with your back firmly against the pad. | Grip one handle with the wrist straight and keep the free hand on the support or resting comfortably. | Press the handle upward without leaning away from the back pad or rotating the torso. | Lower the handle under control until the elbow is just below the starting line, then repeat. | Complete the repetitions on one side, adjust the seat if needed, and train the other side.",images/flat/single-arm-machine-shoulder-press-start.webp,images/flat/single-arm-machine-shoulder-press-peak.webp,
+single-arm-plate-loaded-lateral-raise,Single-Arm Plate-Loaded Lateral Raise,Einarmiges Seitheben an der Scheibenmaschine,Elevación Lateral a Un Brazo en Máquina de Discos,strength,push,isolation,beginner,plate_loaded_lateral_raise_machine,shoulders,lateral_deltoid,anterior_deltoid|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,True,False,"The plate-loaded machine lateral raise worked one arm at a time, so each side lifts its own load and the two can be trained to the same standard.","Set the seat height so the pad pivot lines up with your shoulder, and load only the side you are about to work. | Sit with your back flat against the pad and place the outside of your working upper arm against its pad. | Hold the handle on the free side or rest that hand in your lap, and keep your torso square to the seat. | Push the working arm out and up against the pad until the upper arm is level with your shoulder, then lower it under control. | Complete all the repetitions on that side, then load and work the other side.",images/flat/single-arm-plate-loaded-lateral-raise-start.webp,images/flat/single-arm-plate-loaded-lateral-raise-peak.webp,
+single-arm-tricep-pushdown,Single Arm Tricep Pushdown,Einarmiges Trizepsdrücken am Kabelzug,Extensión de Tríceps a Un Brazo en Polea,strength,push,compound,intermediate,cable,upper_arms,triceps_brachii,forearm_extensors,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,6.0,True,False,A triceps isolation exercise performed one arm at a time on a cable machine with a single handle.,"Attach a single handle to a high cable pulley. | Grasp the handle with one hand and keep your elbow pinned to your side. | Press the handle down until your arm is fully extended. | Squeeze the triceps at the bottom. | Slowly return to the start position. | Complete reps on one side, then switch.",images/flat/single-arm-tricep-pushdown-start.webp,images/flat/single-arm-tricep-pushdown-peak.webp,
+single-db-svend-press,Single Dumbbell Svend Press,Svend Press mit einer Kurzhantel,Press Svend con una Mancuerna,strength,push,isolation,beginner,dumbbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy,push_day|chest_focus,5.0,False,False,"A standing chest press holding one dumbbell upright between the palms, where the inward squeeze rather than the load is what works the pecs.","Stand tall and hold a single dumbbell upright in front of your sternum, the handle running vertically between your flat palms. | Squeeze your palms hard into the dumbbell so the chest takes the tension and the weight cannot slip. | Press the dumbbell straight forward until your arms are fully extended, keeping it at chest height the whole way out. | Pause briefly without letting the squeeze go, then draw the dumbbell back to your chest under control. | Repeat for the recommended number of repetitions.",images/flat/single-db-svend-press-start.webp,images/flat/single-db-svend-press-peak.webp,
+single-leg-calf-raise,Single Leg Calf Raise,Einbeiniges Wadenheben,Elevación de Pantorrilla a Una Pierna,strength,push,isolation,beginner,,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|calf_focus,3.5,True,True,"A unilateral calf raise that loads one calf at a time, exposing strength imbalances side to side.","Stand on one foot with the ball of the foot on a raised platform, heel free. | Hold a wall or rail for balance with one hand. | Drop the heel below platform level for a deep stretch. | Drive up onto the toes as high as possible. | Lower under control. Complete reps per side, then switch.",images/flat/single-leg-calf-raise-start.webp,images/flat/single-leg-calf-raise-peak.webp,
+single-leg-extension,Single Leg Extension,Einbeiniges Beinstrecken,Extensión de Cuádriceps a Una Pierna,strength,push,isolation,intermediate,leg_extension,upper_legs,quadriceps,,hypertrophy,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,True,False,"A quadriceps isolation exercise performed on a leg extension machine, working one leg at a time.","Sit on a leg extension machine and place one foot under the pad. | Rest the other foot on the floor or let it hang. | Extend the working leg until it is nearly straight. | Squeeze the quadriceps at the top. | Lower the leg back down under control. | Complete reps on one side, then switch.",images/flat/single-leg-extension-start.webp,images/flat/single-leg-extension-peak.webp,
+single-leg-glute-bridge,Single Leg Glute Bridge,Einbeinige Glute Bridge,Puente de Glúteo a Una Pierna,strength,push,compound,intermediate,,upper_legs,gluteus_maximus,erector_spinae|hamstrings,hypertrophy,leg_day|glute_focus,5.0,True,True,A unilateral glute bridge that loads one glute at a time and helps even out side-to-side imbalances.,"Lie on your back with one knee bent, foot flat, the other leg extended straight. | Brace the core and squeeze the glute on the working side. | Drive the hips up by pressing through the working heel. | Pause at the top with the body in a straight line from shoulders to knee. | Lower under control. Complete reps per side, then switch.",images/flat/single-leg-glute-bridge-start.webp,images/flat/single-leg-glute-bridge-peak.webp,
+single-leg-glute-bridge-hold,Single-Leg Glute Bridge Hold,Einbeinige-Glute-Bridge-Halt,Puente de Glúteo a Una Pierna Isométrico,strength,static,compound,intermediate,,upper_legs,gluteus_maximus,erector_spinae|hamstrings,hypertrophy,leg_day|glute_focus,5.0,True,True,"The top of the single-leg glute bridge held for time: hips extended and level while one leg is lifted, so one glute carries the whole position.","Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical. | Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders. | Level the pelvis so the lifted side does not drop, and tuck the ribs down. | Hold the top position for the prescribed time, keeping the lifted knee still. | Lower the hips under control and repeat on the other side.",,,images/flat/single-leg-glute-bridge-hold-main.webp
+single-leg-lying-leg-curl,Single Leg Lying Leg Curl,Einbeiniger Liegender Leg Curl,Curl de Pierna Tumbado a Una Pierna,strength,pull,isolation,intermediate,leg_curl,upper_legs,hamstrings,gastrocnemius,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,True,False,"A unilateral hamstring isolation on the lying leg curl machine, addressing strength imbalances between legs.","Lie face down on a lying leg curl machine. | Position one ankle under the pad, keeping the other foot off the machine. | Curl the working leg by bringing your heel toward your glute. | Squeeze the hamstring at the top. | Lower the leg back down under control. | Complete reps on one side, then switch.",images/flat/single-leg-lying-leg-curl-start.webp,images/flat/single-leg-lying-leg-curl-peak.webp,
+single-leg-press,Single Leg Press,Einbeinige Beinpresse,Prensa de Piernas a Una Pierna,strength,push,compound,intermediate,leg_press,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,True,False,"A lower-body exercise performed on a leg press machine, pressing the platform with one leg at a time.","Sit in a leg press machine with one foot placed on the platform. | Keep the other leg off the platform, resting to the side. | Release the safeties and lower the platform by bending your knee. | Stop when your knee is near a 90-degree angle. | Drive through the heel to press the platform back up. | Complete reps on one side, then switch.",images/flat/single-leg-press-start.webp,images/flat/single-leg-press-peak.webp,
+single-leg-romanian-deadlift,Single Leg Romanian Deadlift,Einbeiniges Romanian Deadlift,Peso Muerto Rumano a Una Pierna,strength,pull,compound,intermediate,dumbbell,back,gluteus_maximus|hamstrings,erector_spinae|gluteus_medius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,True,False,"A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.","Stand on one leg holding a dumbbell in each hand in front of your thighs. | Keep a slight bend in the standing knee. | Hinge at the hip while extending the free leg behind you. | Lower the dumbbells along your standing leg until you feel a hamstring stretch. | Drive through the heel to return to upright. | Complete reps on one side, then switch.",images/flat/single-leg-romanian-deadlift-start.webp,images/flat/single-leg-romanian-deadlift-peak.webp,
 sit-ups,Sit-Ups,Sit-Ups,Abdominales,strength,pull,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques,hypertrophy|endurance,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A classic abdominal exercise with a full range of motion.,Lie on your back with knees bent and feet anchored. | Cross your arms over your chest or place hands behind your head. | Sit all the way up until your torso is upright. | Lower back down with control. | Repeat.,images/flat/sit-ups-start.webp,images/flat/sit-ups-peak.webp,
 skull-crusher,Skull Crusher,Skull Crusher,Skull Crusher,strength,push,isolation,intermediate,barbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A lying triceps extension using a barbell to isolate the triceps through a full range of motion.,Lie on a flat bench holding a barbell over your chest with a narrow grip. | Lower the bar toward your forehead by bending at the elbows. | Extend your arms back to the start. | Repeat.,images/flat/skull-crusher-start.webp,images/flat/skull-crusher-peak.webp,
+sled-row,Sled Row,Sled Row,Remo con Trineo,strength,pull,compound,intermediate,sled,back,latissimus_dorsi,biceps_brachii|gluteus_maximus|posterior_deltoid|rhomboids|trapezius,strength|endurance,pull_day,6.0,False,False,"A loaded carry-and-pull performed by gripping a sled and rowing it toward you as you walk backwards, training the back through a continuous drag rather than discrete reps.","Load a sled and grip its uprights with both hands, one to each post. | Stand facing the sled with the arms extended and the torso leaned back slightly against the load. | Pull the sled toward you by driving the elbows back, and take a short step backwards as you do. | Extend the arms again, step back once more, and repeat the pull. | Continue for distance or time, keeping a steady pull-and-step rhythm.",images/flat/sled-row-start.webp,images/flat/sled-row-peak.webp,
+smith-machine-bench-press,Smith Machine Bench Press,Smith Machine Bankdrücken,Press de Banca en Máquina Smith,strength,push,compound,beginner,smith_machine,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A bench press variation in the Smith machine, where the guided bar path adds stability for the chest.",Lie on a flat bench set inside a Smith machine. | Grip the bar slightly wider than shoulder-width and unrack it. | Lower the bar under control to your mid-chest. | Pause briefly without bouncing. | Press the bar back up until your arms are fully extended. | Repeat for the desired number of reps.,images/flat/smith-machine-bench-press-start.webp,images/flat/smith-machine-bench-press-peak.webp,
+smith-machine-bent-over-row,Smith Machine Bent Over Row,Smith Machine Bent Over Row,Remo Inclinado en Máquina Smith,strength,pull,compound,beginner,smith_machine,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|trapezius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A bent-over row in the Smith machine, with a fixed bar path that keeps the pull strict for the lats.",Stand inside a Smith machine with feet shoulder-width apart. | Grip the bar with an overhand grip slightly wider than shoulders. | Hinge at the hips until your torso is roughly 45 degrees. | Pull the bar toward your lower chest by driving your elbows back. | Squeeze your shoulder blades at the top. | Lower the bar under control and repeat.,images/flat/smith-machine-bent-over-row-start.webp,images/flat/smith-machine-bent-over-row-peak.webp,
 smith-machine-bulgarian-split,Smith Machine Bulgarian Split Squat,Smith Machine Bulgarische Kniebeuge,Sentadilla Búlgara en Máquina Smith,strength,push,compound,intermediate,smith_machine,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe|requires_bench,6.0,True,False,A Bulgarian split squat performed in a Smith machine for added stability and load control.,Set up a bench behind the Smith machine. Rest the bar on your traps. | Place the rear foot on the bench and front foot forward. | Lower your back knee toward the floor. | Push through the front heel to return. | Repeat on both sides.,images/flat/smith-machine-bulgarian-split-start.webp,images/flat/smith-machine-bulgarian-split-peak.webp,
+smith-machine-calf-raise,Smith Machine Calf Raise,Smith Machine Wadenheben,Elevación de Talón en Máquina Smith,strength,push,isolation,beginner,smith_machine,lower_legs,gastrocnemius,soleus,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A standing calf raise under the Smith machine bar, performed on a platform for a full stretch and contraction.",Place the Smith machine bar across your upper back and shoulders. | Stand on a small platform so your heels can drop below your toes. | Unrack the bar and raise up onto the balls of your feet. | Squeeze your calves hard at the top. | Lower your heels below the platform for a full stretch. | Repeat for the desired number of reps.,images/flat/smith-machine-calf-raise-start.webp,images/flat/smith-machine-calf-raise-peak.webp,
+smith-machine-decline-bench-press,Smith Machine Decline Bench Press,Smith Machine Negativbankdrücken,Press de Banca Declinado en Máquina Smith,strength,push,compound,beginner,smith_machine,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A bench press on a decline bench under the Smith machine, where the head-down angle and the guided bar path put the work on the lower chest.","Set a decline bench in the machine so the bar lines up with your lower chest when you lie down, and hook your legs under the pads. | Lie back with your head at the low end, take an overhand grip slightly wider than your shoulders and unrack the bar. | Lower the bar under control until it touches your lower chest, keeping your elbows at roughly forty-five degrees from your torso. | Press the bar back up until your arms are extended, without locking the elbows out hard. | Repeat for the desired number of repetitions, then rack the bar before releasing your legs.",images/flat/smith-machine-decline-bench-press-start.webp,images/flat/smith-machine-decline-bench-press-peak.webp,
+smith-machine-front-squat,Smith Machine Front Squat,Smith Machine Front Squat,Sentadilla Frontal en Máquina Smith,strength,push,compound,beginner,smith_machine,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,leg_day,6.0,False,False,"A squat on the Smith machine with the bar racked across the front of the shoulders, where the fixed path and the upright torso keep the work on the quads.","Set the bar at upper-chest height and step under it so it rests across the front of your shoulders, against your collarbones. | Cross your arms over the bar or take an open front-rack grip, and drive your elbows up until your upper arms are close to parallel with the floor. | Unrack the bar and stand with your feet about shoulder-width apart and slightly forward of it. | Sit straight down, keeping your elbows high and your torso upright, until your thighs are at least parallel to the floor. | Drive through the middle of your feet to stand back up, and repeat for the desired number of repetitions.",images/flat/smith-machine-front-squat-start.webp,images/flat/smith-machine-front-squat-peak.webp,
+smith-machine-good-morning,Smith Machine Good Morning,Smith Machine Good Morning,Buenos Días en Máquina Smith,strength,pull,compound,beginner,smith_machine,upper_legs,erector_spinae|hamstrings,gluteus_maximus,hypertrophy|strength,leg_day|knee_safe|shoulder_safe,6.0,False,False,"A hip hinge with the Smith machine bar resting on the upper back, bending forward at the hips against a fixed bar path to load the hamstrings and the spinal erectors.","Set the bar at upper-back height, step under it and settle it across your traps, then unrack it with your feet about hip-width apart. | Soften your knees slightly and keep them there -- this is a hinge, not a squat. | Push your hips straight back and let your torso tip forward, keeping your back flat and your head in line with your spine. | Stop when you feel a strong stretch in your hamstrings, with your torso somewhere near parallel to the floor. | Drive your hips forward to stand back up, squeezing the glutes at the top, and repeat for the desired reps.",images/flat/smith-machine-good-morning-start.webp,images/flat/smith-machine-good-morning-peak.webp,
+smith-machine-hip-thrust,Smith Machine Hip Thrust,Hip Thrust an der Smith-Maschine,Hip Thrust en Máquina Smith,strength,push,compound,beginner,smith_machine,upper_legs,gluteus_maximus|gluteus_medius,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load|requires_bench,6.0,False,False,"A hip thrust with the bar running in the Smith machine guides, so the load travels in a fixed vertical line across the hips while the shoulders stay supported on a bench.","Set a flat bench inside the Smith machine, parallel to the bar and positioned so the bar will sit over your hip crease. | Set the bar low enough that you can get under it while seated on the floor, then sit with your upper back against the bench. | Roll the bar over your hips, pad it if you need to, and unhook it with your feet flat and about hip-width apart. | Drive through your heels and extend your hips until your thighs and torso form a straight line, squeezing the glutes at the top. | Lower your hips under control until they are just off the floor, and repeat for the desired number of repetitions.",images/flat/smith-machine-hip-thrust-start.webp,images/flat/smith-machine-hip-thrust-peak.webp,
+smith-machine-incline-bench-press,Smith Machine Incline Bench Press,Smith Machine Schrägbankdrücken,Press Inclinado en Máquina Smith,strength,push,compound,beginner,smith_machine,chest,anterior_deltoid|pectoralis_major,triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"An incline press in the Smith machine, guiding the bar to target the upper chest and front delts.",Set an incline bench at 30-45 degrees inside a Smith machine. | Lie back and grip the bar slightly wider than shoulder-width. | Unrack and lower the bar to your upper chest. | Pause briefly at the bottom. | Press the bar back up until your arms are extended. | Repeat for the desired number of reps.,images/flat/smith-machine-incline-bench-press-start.webp,images/flat/smith-machine-incline-bench-press-peak.webp,
+smith-machine-rdl,Smith Machine Romanian Deadlift,Smith Machine Romanian Deadlift,Peso Muerto Rumano en Máquina Smith,strength,pull,compound,beginner,smith_machine,upper_legs,hamstrings,erector_spinae|gluteus_maximus|trapezius,hypertrophy|strength,leg_day,6.0,False,False,"A Romanian deadlift performed on a Smith machine, fixing the bar path so you can focus on the hip hinge and posterior-chain stretch.","Set the Smith machine bar at mid-thigh height and stand directly underneath with feet hip-width. | Unrack the bar with an overhand grip just outside the hips. | Push the hips back while letting the bar slide down the front of the legs. | Go until you feel a deep hamstring stretch, with a flat back and a soft knee bend. | Drive the hips forward to return to standing, keeping the bar close to the body. | Repeat for the recommended number of repetitions.",images/flat/smith-machine-rdl-start.webp,images/flat/smith-machine-rdl-peak.webp,
+smith-machine-reverse-grip-bent-over-row,Smith Machine Reverse Grip Bent Over Row,Smith Machine Reverse Grip Bent Over Row,Remo Inclinado con Agarre Inverso en Máquina Smith,strength,pull,compound,beginner,smith_machine,back,biceps_brachii|latissimus_dorsi,erector_spinae|rhomboids|trapezius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"An underhand-grip row performed in the Smith machine, biasing the lower lats and biceps on a guided bar path.",Stand inside a Smith machine and grip the bar with an underhand grip. | Hinge forward at the hips until your torso is about 45 degrees. | Keep your back flat and core braced. | Pull the bar toward your lower abdomen. | Squeeze your lats and shoulder blades at the top. | Lower the bar under control and repeat.,images/flat/smith-machine-reverse-grip-bent-over-row-start.webp,images/flat/smith-machine-reverse-grip-bent-over-row-peak.webp,
+smith-machine-reverse-lunge,Smith Machine Reverse Lunge,Smith Machine Ausfallschritt rückwärts,Zancada Inversa en Máquina Smith,strength,push,compound,intermediate,smith_machine,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,leg_day|knee_safe|shoulder_safe,6.0,True,False,"A reverse lunge under a Smith machine bar, stepping one foot back into the lunge and returning it to standing each repetition while the guided bar holds the load steady.","Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips. | Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot. | Stop when the rear knee is just short of the floor and the front thigh is roughly parallel to it. | Push through the front heel and bring the rear foot back to standing under the bar. | Complete all the repetitions on one side, or alternate legs, then switch.",images/flat/smith-machine-reverse-lunge-start.webp,images/flat/smith-machine-reverse-lunge-peak.webp,
+smith-machine-shoulder-press,Smith Machine Shoulder Press,Smith-Maschine Schulterdrücken,Press de Hombros en Máquina Smith,strength,push,compound,beginner,smith_machine,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,"An overhead press in the Smith machine, with the guided bar path providing stability for the shoulders.",Sit on a bench positioned inside a Smith machine. | Grip the bar slightly wider than shoulder-width at shoulder level. | Unrack the bar and press it overhead until your arms are extended. | Lower the bar back to shoulder level under control. | Keep your core tight throughout. | Repeat for the desired number of reps.,images/flat/smith-machine-shoulder-press-start.webp,images/flat/smith-machine-shoulder-press-peak.webp,
+smith-machine-shrug,Smith Machine Shrug,Smith-Maschine Schulterzucken,Encogimiento de Hombros en Máquina Smith,strength,pull,isolation,beginner,smith_machine,back,trapezius,forearm_flexors,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,A Smith machine isolation exercise elevating the shoulders to target the trapezius with a fixed bar path.,"Stand upright inside a Smith machine with the bar at thigh height. | Grip the bar slightly wider than shoulder-width with an overhand grip. | Unrack the bar and let it hang in front of your thighs. | Shrug your shoulders straight up toward your ears. | Hold the top for a moment, then lower slowly. | Repeat for the desired number of reps.",images/flat/smith-machine-shrug-start.webp,images/flat/smith-machine-shrug-peak.webp,
+smith-machine-split-squat,Smith Machine Split Squat,Smith Machine Ausfallschritt-Kniebeuge,Sentadilla en Tijera en Máquina Smith,strength,push,compound,intermediate,smith_machine,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|knee_safe|shoulder_safe,6.0,True,False,"A stationary split squat under a Smith machine bar, with the rear foot resting on the floor rather than a bench, so the guided path takes balance out of a single-leg movement.","Set the bar low enough that it will still clear your shoulders at the bottom of the rep, then step under it and rest it across your upper traps. | Unrack the bar and take a long stride forward with one foot, leaving the rear foot planted on the floor with the heel lifted. | Check that your front shin will stay roughly vertical when you descend; adjust the stride length before you start loading it. | Lower straight down by bending both knees until the rear knee is just above the floor and the front thigh is close to parallel. | Drive through the front heel to return to the start, keeping both feet in place, and repeat for the desired reps before switching sides.",images/flat/smith-machine-split-squat-start.webp,images/flat/smith-machine-split-squat-peak.webp,
+smith-machine-squat,Smith Machine Squat,Smith-Maschine Kniebeuge,Sentadilla en Máquina Smith,strength,push,compound,beginner,smith_machine,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,,6.0,False,False,"A squat performed on the Smith machine, using the fixed bar path for added stability while training quads and glutes.","Set the Smith machine bar at shoulder height and step under it. | Position the bar across your upper traps and unrack it. | Stand with feet shoulder-width apart, slightly forward of the bar. | Descend until your thighs are parallel to the floor. | Drive through your heels to return to standing. | Repeat for the desired number of reps.",images/flat/smith-machine-squat-start.webp,images/flat/smith-machine-squat-peak.webp,
+smith-machine-upright-row,Smith Machine Upright Row,Smith Machine Hochziehen,Remo al Mentón en Máquina Smith,strength,pull,compound,beginner,smith_machine,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,"An upright row on the Smith machine, pulling the guided bar up the front of the torso with the elbows leading, to work the side deltoids and the upper traps.","Set the bar at hip height, take an overhand grip a little wider than shoulder-width and stand close to it with your arms straight. | Unrack the bar and stand tall with your shoulders back and your core braced. | Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close. | Stop when the bar reaches your lower chest and your elbows are level with your shoulders, then pause briefly. | Lower the bar under control until your arms are straight again, and repeat for the desired reps.",images/flat/smith-machine-upright-row-start.webp,images/flat/smith-machine-upright-row-peak.webp,
+snatch,Snatch,Reißen,Arrancada,olympic,dynamic,compound,intermediate,barbell,full_body,gluteus_maximus|quadriceps|trapezius,erector_spinae|hamstrings|lateral_deltoid,power|strength,,8.0,False,False,"An Olympic lift pulling a barbell from the floor to overhead in one motion, caught in an overhead squat.","Stand with feet hip-width apart and grip the bar wide. | Hinge down, keeping your back flat and chest up. | Explosively extend hips, knees, and ankles to drive the bar up. | Pull yourself under the bar into an overhead squat. | Stand up with the bar locked out overhead. | Return the bar to the floor and repeat.",images/flat/snatch-start.webp,images/flat/snatch-peak.webp,
+sphinx-pose,Sphinx Pose,Sphinx-Haltung,Postura de la Esfinge,stretching,static,isolation,beginner,,core,erector_spinae,hip_flexors|pectoralis_major,mobility,mobility|stretching,5.0,False,True,"A gentle prone backbend on the forearms: the elbows stay under the shoulders and the chest lifts, so the lower back extends without any strain from the arms.","Lie face down and place the forearms on the floor with the elbows directly under the shoulders. | Press the forearms and the tops of the feet down and lift the chest. | Draw the shoulders away from the ears and lengthen the back of the neck. | Hold the position for the prescribed time, breathing into the front of the chest. | Lower the chest to the floor and rest.",,,images/flat/sphinx-pose-main.webp
+spider-curl,Spider Curl,Spider Curl,Curl Araña,strength,pull,isolation,intermediate,dumbbell,upper_arms,biceps_brachii,brachialis,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,"A curl lying face-down on an incline bench with arms hanging vertical, isolating the biceps through a strict range.",Lie face down on an incline bench with arms hanging straight down. | Hold a dumbbell in each hand with an underhand grip. | Keep your upper arms vertical as you curl the weights up. | Squeeze the biceps hard at the top. | Lower the dumbbells under control to full extension. | Repeat for the desired number of reps.,images/flat/spider-curl-start.webp,images/flat/spider-curl-peak.webp,
+split-jerk,Split Jerk,Split-Stoßen,Jerk con Tijera,olympic,dynamic,compound,intermediate,barbell,full_body,anterior_deltoid|quadriceps,gluteus_maximus|trapezius|triceps_brachii,power|strength,,8.0,False,False,An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms.,Hold the barbell across your front rack with elbows high. | Dip straight down by bending your knees slightly. | Explosively drive the bar overhead with your legs and arms. | Split your feet forward and back as the bar locks out. | Stand up by bringing your feet back together under the bar. | Lower the bar and repeat.,images/flat/split-jerk-start.webp,images/flat/split-jerk-peak.webp,
+split-squat,Split Squat,Ausfallschritt-Kniebeuge,Sentadilla en Tijera,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,True,"A stationary lunge lowering straight down in a split stance, building single-leg strength without a step.","Stand in a split stance with one foot forward and one back. | Keep your torso upright and core braced. | Lower your hips straight down by bending both knees. | Stop when the back knee is just above the floor. | Drive through the front heel to return to the start. | Complete reps on one side, then switch.",images/flat/split-squat-start.webp,images/flat/split-squat-peak.webp,
+spoto-press,Spoto Press,Spoto Press,Press Spoto,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A bench press variation pausing the bar just above the chest to build control and pressing power.,Lie on a flat bench and grip the barbell slightly wider than shoulders. | Unrack the bar and hold it over your chest with arms extended. | Lower the bar until it is one inch above your chest. | Pause there for a full second without touching the chest. | Press the bar back up until your arms are extended. | Repeat for the desired number of reps.,images/flat/spoto-press-start.webp,images/flat/spoto-press-peak.webp,
 squat,Barbell Back Squat,Langhantel-Kniebeuge,Sentadilla Trasera con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings,hypertrophy|strength|power,powerlifting|leg_day|big_three,6.0,False,False,"A compound lower-body movement targeting the quadriceps, glutes, and hamstrings.","Position the bar on your upper traps. | Unrack and step back, feet shoulder-width apart. | Brace your core and squat down until thighs are parallel. | Drive through your heels to stand back up. | Repeat.",images/flat/squat-start.webp,images/flat/squat-peak.webp,
+stability-ball-hip-bridge,Stability Ball Hip Bridge,Stability-Ball-Hüftbrücke,Puente de Cadera con Balón de Estabilidad,strength,push,isolation,beginner,stability_ball,upper_legs,gluteus_maximus,hamstrings|rectus_abdominis,hypertrophy|rehabilitation,leg_day|lower_back_safe,5.0,False,False,"A glute bridge with the feet on a stability ball, adding an anti-rotation and balance demand to the basic bridge pattern.",Lie face-up on the floor and place both feet on top of a stability ball. | Arms rest at the sides on the floor for balance. | Squeeze the glutes and press the heels into the ball to raise the hips. | Finish with a straight line from shoulders to knees. | Lower the hips under control without the ball rolling away. | Repeat for the recommended number of repetitions.,images/flat/stability-ball-hip-bridge-start.webp,images/flat/stability-ball-hip-bridge-peak.webp,
+stability-ball-knee-tuck,Stability Ball Knee Tuck,Stability-Ball-Knee-Tuck,Encogimiento de Rodillas con Balón de Estabilidad,strength,dynamic,compound,intermediate,stability_ball,core,rectus_abdominis,anterior_deltoid|hip_flexors|obliques|serratus_anterior,hypertrophy|strength,core,6.0,False,False,"A plank-position knee tuck with the feet on a stability ball, rolling the ball in under the hips to load the abs dynamically.","Start in a high plank with both shins or the tops of the feet on top of a stability ball. | Hands are under the shoulders, body in a straight line. | Brace the core and pull the ball toward the chest by tucking the knees in. | Roll it back out by extending the legs fully back to the plank position. | Repeat for the recommended number of repetitions.",images/flat/stability-ball-knee-tuck-start.webp,images/flat/stability-ball-knee-tuck-peak.webp,
+stability-ball-push-up,Stability Ball Push-Up,Stability-Ball-Push-Up,Push-Up con Balón de Estabilidad,strength,push,compound,intermediate,stability_ball,chest,pectoralis_major,anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii,hypertrophy|core,push_day|calisthenics|core,6.0,False,False,"A push-up performed with the feet on a stability ball, adding a strong anti-rotation demand to a standard push-up.",Kneel in front of a stability ball and place your shins or feet on top of it. | Set the hands on the floor under the shoulders in a high-plank position. | Brace the core hard — the ball will want to roll sideways. | Lower the chest to the floor by bending the elbows. | Press back up to the starting position without letting the ball wobble. | Repeat for the recommended number of repetitions.,images/flat/stability-ball-push-up-start.webp,images/flat/stability-ball-push-up-peak.webp,
+stability-ball-push-up-hands-on-ball,Stability Ball Push-Up (Hands on Ball),Stability-Ball-Liegestütz (Hände auf dem Ball),Flexión sobre pelota de estabilidad (manos en la pelota),strength,push,compound,intermediate,stability_ball,chest,pectoralis_major,anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii,hypertrophy|core,push_day|calisthenics|core,6.0,False,False,"An incline push-up performed with both hands on a stability ball and the feet on the floor. The unstable surface forces the chest, shoulders, and triceps to work harder while the core fights to keep the body rigid.","Place both hands on top of a stability ball and walk your feet back into a straight-arm plank, body in a straight line from head to heels. | Brace your core and keep the ball steady beneath your hands. | Bend your elbows to lower your chest toward the ball under control. | Press back up to full arm extension without letting the ball roll. | Repeat for the desired number of reps.",images/flat/stability-ball-push-up-hands-on-ball-start.webp,images/flat/stability-ball-push-up-hands-on-ball-peak.webp,
+stability-ball-wall-squat,Stability Ball Wall Squat,Wandkniebeuge mit Gymnastikball,Sentadilla en Pared con Pelota,strength,push,compound,beginner,stability_ball,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy,leg_day,6.0,False,False,"A bodyweight squat with a stability ball pinned between the lower back and a wall, keeping the spine guided.","Place a stability ball between your lower back and a wall. | Step the feet forward about a foot, slightly wider than shoulder-width. | Squat down, letting the ball roll up the back as you descend. | Stop when thighs are parallel to the floor. | Drive through the heels to stand back up.",images/flat/stability-ball-wall-squat-start.webp,images/flat/stability-ball-wall-squat-peak.webp,
+stair-climber,Stair Climber,Treppensteiger,Escaladora de Escaleras,cardio,push,compound,beginner,stair_climber,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|gluteus_medius|hamstrings|soleus,endurance,conditioning|leg_day|glute_focus,8.0,False,False,"A cardio machine movement that climbs a revolving staircase step after step, loading the glutes and quads continuously with no landing impact.","Step onto the bottom stair with the machine at its slowest setting and take the rails lightly for balance. | Climb one step at a time, placing the whole foot on each stair rather than just the toes. | Stand upright with your chest open and your hips under your shoulders instead of hunching over the console. | Push the step down through the heel of the front foot, letting the glute of that leg do the work. | Set the pace so you can hold your posture, and keep climbing for the desired time or number of floors.",,,images/flat/stair-climber-main.webp
 standing-calf-raise,Standing Calf Raise,Stehende Wadenhebeübung,Elevación de Talones de Pie,strength,push,isolation,beginner,standing_calf_raise_machine,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A calf raise performed standing to develop the gastrocnemius through a full range of motion.,Stand on the edge of a platform or calf raise machine. | Lower heels below the platform. | Push up onto your toes. | Lower slowly. | Repeat.,images/flat/machine-calf-raise-start.webp,images/flat/machine-calf-raise-peak.webp,
+standing-calf-stretch,Standing Calf Stretch,Stehende Wadendehnung,Estiramiento de Pantorrilla de Pie,stretching,static,isolation,beginner,,lower_legs,gastrocnemius,soleus,mobility,mobility|stretching,5.0,True,True,A staggered-stance stretch that lengthens the calf by pressing the rear heel down with the back leg straight.,"Step one foot back into a staggered stance. | Keep the back leg straight and the heel pressed down. | Bend the front knee and lean your weight forward. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/standing-calf-stretch-main.webp
+standing-forward-fold,Standing Forward Fold,Stehende Vorbeuge,Flexión de Pie hacia Adelante,stretching,static,compound,beginner,,upper_legs,hamstrings,erector_spinae|gastrocnemius,mobility,mobility|stretching,5.0,False,True,A standing stretch that lengthens the hamstrings and lower back by folding the torso over straight legs.,"Stand tall with your feet hip-width apart and legs straight. | Hinge at your hips and fold your torso down toward the floor. | Let your hands and head hang toward your feet. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/standing-forward-fold-main.webp
+standing-forward-fold-to-half-lift,Standing Forward Fold to Half Lift,Vorbeuge zum halben Aufrichten,Flexión de Pie a Media Elevación,stretching,dynamic,compound,beginner,,upper_legs,erector_spinae|hamstrings,gluteus_maximus,mobility,mobility|stretching,5.0,False,True,"The familiar half-lift articulation: from a standing forward fold the chest lifts to a flat back with the spine long, then folds again. It teaches the difference between a rounded fold and a long-spine hinge.","Stand with the feet hip-width apart and fold forward from the hips. | Rest the hands on the shins, the floor or blocks. | Slide the hands up the shins and lift the chest until the back is flat and the spine is long. | Fold back down, letting the head and neck release. | Continue alternating between the two for the desired number of repetitions.",images/flat/standing-forward-fold-to-half-lift-start.webp,images/flat/standing-forward-fold-to-half-lift-peak.webp,
+standing-quad-stretch,Standing Quad Stretch,Stehende Quadrizeps-Dehnung,Estiramiento de Cuádriceps de Pie,stretching,static,isolation,beginner,,upper_legs,quadriceps,hip_flexors,mobility,mobility|stretching,5.0,True,True,A standing balance stretch that lengthens the quadriceps by pulling the heel toward the glute.,"Stand on one leg, holding a wall for balance if needed. | Bend the other knee and grab that ankle behind you. | Pull the heel toward your glute, keeping knees together. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/standing-quad-stretch-main.webp
+standing-side-bend,Standing Side Bend,Stehende Seitneige,Flexión Lateral de Pie,stretching,static,isolation,beginner,,core,obliques,latissimus_dorsi|quadratus_lumborum,mobility,mobility|stretching,5.0,True,True,A standing stretch that lengthens the obliques and lats by reaching overhead and bending to one side.,"Stand with feet hip-width and reach both arms overhead. | Clasp your hands and lengthen up tall. | Bend smoothly to one side in a long curve. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/standing-side-bend-main.webp
+standing-side-bend-flow,Standing Side Bend Flow,Stehende Seitbeugen im Wechsel,Flexión Lateral de Pie Alterna,stretching,dynamic,compound,beginner,,core,obliques,latissimus_dorsi|quadratus_lumborum,mobility,mobility|stretching,5.0,False,True,"A standing lateral flow: the arms reach overhead and the trunk bends from side to side in a controlled rhythm, lengthening the side body without holding either end position.","Stand with the feet hip-width apart and reach both arms overhead. | Bend the trunk to one side, keeping both feet planted and the hips level. | Return through the centre with the ribs stacked over the pelvis. | Bend to the other side in the same way. | Keep alternating for the desired number of repetitions.",images/flat/standing-side-bend-flow-start.webp,images/flat/standing-side-bend-flow-peak.webp,
+standing-split,Standing Split,Standspagat,Split de Pie,stretching,static,compound,advanced,,upper_legs,gluteus_maximus|hamstrings,erector_spinae|quadriceps,mobility,mobility|stretching,5.0,True,True,A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling.,"From a forward fold, place both hands on the floor or on blocks beside the standing foot. | Shift the weight onto one leg and lift the other leg behind you. | Keep the standing leg straight and the hips as level as the lift allows. | Hold the position for the prescribed time, drawing the chest towards the standing shin. | Lower the lifted foot down and repeat on the other side.",,,images/flat/standing-split-main.webp
+stationary-bike,Stationary Bike,Fahrradergometer,Bicicleta Estática,cardio,push,compound,beginner,stationary_bike,upper_legs,quadriceps,gastrocnemius|gluteus_maximus|hamstrings|soleus,endurance,conditioning|leg_day|no_axial_load|knee_safe|lower_back_safe,8.0,False,False,"A seated cardio machine movement that drives a flywheel through a continuous pedalling cycle, training the legs with no impact through the joints.","Set the saddle height so your knee stays slightly bent at the bottom of the pedal stroke, then sit down and place the balls of your feet on the pedals. | Take the handlebars with a relaxed grip and sit tall, with your back neutral and your shoulders down. | Push one pedal down and forward while the other rises, keeping the effort in your legs rather than pulling on the bars. | Keep pedalling in a smooth, even circle at a steady cadence, breathing in rhythm with the stroke. | Adjust the resistance to hold your target effort, and continue for the desired time or distance.",,,images/flat/stationary-bike-main.webp
+step-ups,Step Ups,Step-Ups,Step Ups,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe|requires_bench,5.0,False,True,"A lower-body exercise stepping onto a bench, building strength in the quads and glutes.",Stand facing a sturdy box or bench. | Place one foot fully on the box surface. | Drive through that heel to lift your body onto the box. | Bring your trailing foot up to stand fully on the box. | Step back down leading with the same foot. | Alternate legs or complete all reps on one side before switching.,images/flat/step-ups-start.webp,images/flat/step-ups-peak.webp,
+stiff-leg-deadlift,Stiff Leg Deadlift,Steifbeiniges Kreuzheben,Peso Muerto con Piernas Rígidas,strength,pull,compound,intermediate,barbell,back,gluteus_maximus|hamstrings,erector_spinae|trapezius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A hip hinge with nearly straight legs, lowering the bar along the thighs to stretch and load the hamstrings.","Stand with feet hip-width apart, holding a barbell in front of your thighs. | Keep your legs nearly straight with only a slight knee bend. | Hinge at the hips and lower the bar along your legs. | Go as low as your hamstring flexibility allows with a flat back. | Drive through your heels to return upright. | Repeat for the desired number of reps.",images/flat/stiff-leg-deadlift-start.webp,images/flat/stiff-leg-deadlift-peak.webp,
 straight-arm-pulldown,Straight-Arm Pulldown,Straight-Arm-Pulldown,Jalón con Brazos Rectos,strength,pull,isolation,intermediate,cable,back,latissimus_dorsi,posterior_deltoid|triceps_brachii,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,An isolation exercise for the lats using a cable with arms kept straight.,"Stand facing a cable machine with a straight bar attached to the high pulley. | With arms nearly straight, push the bar down in an arc toward your thighs. | Squeeze your lats at the bottom. | Slowly return the bar to the starting position. | Repeat.",images/flat/straight-arm-pulldown-start.webp,images/flat/straight-arm-pulldown-peak.webp,
+straight-bar-cable-front-raise,Straight-Bar Cable Front Raise,Frontheben am Kabelzug mit gerader Stange,Elevación frontal en polea con barra recta,strength,push,isolation,intermediate,cable,shoulders,anterior_deltoid,lateral_deltoid|pectoralis_major,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A front raise on a low cable pulley with a straight bar attachment held in both hands. Unlike the one-armed cable front raise, both arms drive the same bar, and the cable keeps tension on the front delts through the whole range.","Attach a straight bar to a low cable pulley and stand facing away from the machine with the cable running forward past your legs. | Hold the bar with an overhand grip, hands about shoulder-width apart, arms hanging straight down in front of your thighs. | Keep the elbows almost straight and the core braced so the torso does not lean back. | Raise the bar forward in a smooth arc until it reaches shoulder height. | Lower it under control back to the thighs and repeat for the desired number of repetitions.",images/flat/straight-bar-cable-front-raise-start.webp,images/flat/straight-bar-cable-front-raise-peak.webp,
+straight-bar-dips,Straight Bar Dips,Dips an der geraden Stange,Fondos en Barra Recta,strength,push,compound,intermediate,pull_up_bar,chest,pectoralis_major,triceps_brachii,hypertrophy|strength,push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,"A dip variation performed hanging from a straight pull-up bar instead of parallel dip bars, pressing the body up through a small range of motion.","Grip a straight overhead bar with both hands, hanging with arms extended and feet off the floor. | Keeping your body straight, press down through the bar to raise your shoulders and chest. | Pause briefly at the top of the movement. | Lower back down under control to the hanging position. | Repeat for the desired number of reps.",images/flat/straight-bar-dips-start.webp,images/flat/straight-bar-dips-peak.webp,
+strict-curl,Strict Curl,Strict Curl,Curl Estricto,strength,pull,isolation,intermediate,dumbbell,upper_arms,biceps_brachii,brachialis|forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A standing curl performed without any body English — the torso stays still and the elbows stay pinned, so the biceps do all the work.","Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward. | Pin your elbows against your sides and brace your core so your torso cannot swing. | Curl both dumbbells up by bending only at the elbows. | Lower them under control until your arms are straight. | Repeat for the desired number of reps.",images/flat/strict-curl-start.webp,images/flat/strict-curl-peak.webp,
+suitcase-carry,Suitcase Carry,Koffertragen,Paseo del Maletín,strength,static,compound,beginner,kettlebell,core,forearm_flexors|obliques|quadratus_lumborum,erector_spinae|gluteus_medius|quadriceps|trapezius,strength|endurance,core|core_focus|grip_focus|full_body,5.5,True,False,"A loaded walk with the weight in one hand only, so the trunk has to resist bending toward the load for the whole distance — the unilateral counterpart to the farmer's walk.","Stand beside a single kettlebell or dumbbell with your feet under your hips. | Hinge at the hips, take the handle in one hand and stand up with the weight hanging at your side. | Pull that shoulder down and back, and brace as if you were about to be pushed sideways. | Walk forward with normal, even strides, keeping your torso upright and square rather than leaning away from the weight. | Keep the free arm relaxed at your side instead of sticking it out as a counterweight. | Carry for the desired distance or time, set the weight down under control, then repeat on the other side.",,,images/flat/suitcase-carry-main.webp
 sumo-deadlift,Sumo Deadlift,Sumo-Kreuzheben,Peso Muerto Sumo,strength,pull,compound,intermediate,barbell,back,gluteus_maximus|quadriceps,erector_spinae|hamstrings,hypertrophy|strength|power,powerlifting|leg_day|shoulder_safe|knee_safe,6.0,False,False,"A deadlift variation with a wide stance that shifts emphasis to the glutes, quads, and inner thighs.","Stand with feet wider than shoulder-width, toes pointed outward. | Grip the bar between your legs. | Brace your core and drive through your heels to stand. | Lower under control. | Repeat.",images/flat/sumo-deadlift-start.webp,images/flat/sumo-deadlift-peak.webp,
+sumo-squat,Sumo Squat,Sumo-Kniebeuge,Sentadilla Sumo,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,,6.0,False,False,"A barbell squat performed with a wide stance and turned-out toes, emphasizing the glutes and quads.",Stand with feet wider than shoulder-width and toes turned out. | Hold a barbell across your upper back. | Brace your core and keep your chest up. | Bend at the hips and knees to lower into a deep squat. | Drive through your heels to stand back up. | Repeat for the desired number of reps.,images/flat/sumo-squat-start.webp,images/flat/sumo-squat-peak.webp,
 superman,Superman,Superman,Superman,strength,pull,isolation,beginner,,back,erector_spinae|gluteus_maximus,hamstrings,hypertrophy|rehabilitation,core|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,3.5,False,True,"A bodyweight lower-back exercise performed prone, lifting arms and legs simultaneously.","Lie face down with arms extended overhead. | Simultaneously lift your arms, chest, and legs off the floor. | Hold briefly at the top. | Lower under control. | Repeat.",images/flat/superman-start.webp,images/flat/superman-peak.webp,
+supine-spinal-twist,Supine Spinal Twist,Liegende Wirbelsäulendrehung,Giro Espinal Tumbado,stretching,static,compound,beginner,,back,erector_spinae|obliques,gluteus_maximus,mobility,mobility|stretching,5.0,True,True,"A lying twist that stretches the lower back, glutes and obliques by dropping a bent knee across the body.","Lie on your back and bend one knee toward your chest. | Guide that knee across your body toward the floor. | Stretch your arms out wide and turn your head away. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/supine-spinal-twist-main.webp
+supine-windshield-wipers,Supine Windshield Wipers,Scheibenwischer in Rückenlage,Limpiaparabrisas Tumbado,strength,dynamic,compound,intermediate,,core,obliques|rectus_abdominis,hip_flexors|transverse_abdominis,endurance|strength,core|calisthenics,5.0,False,True,"A lying rotation drill: with the knees bent or the legs raised, both legs swing from side to side like wipers while the shoulders stay pinned to the floor.",Lie on your back with the arms out to the sides and the knees bent over the hips. | Brace the trunk so the lower back does not lift off the floor. | Lower both legs together towards one side as far as the shoulders stay down. | Bring them back through the centre and lower to the other side. | Keep alternating for the desired number of repetitions.,images/flat/supine-windshield-wipers-start.webp,images/flat/supine-windshield-wipers-peak.webp,
+supported-shoulderstand,Supported Shoulderstand,Gestützter Schulterstand,Vela con Apoyo,strength,static,compound,intermediate,,core,erector_spinae|rectus_abdominis,gluteus_maximus|trapezius,endurance|strength,core|calisthenics,5.0,False,True,"An inversion resting on the shoulders and upper arms with the hands supporting the back, the body stacked vertically over the shoulders.","Lie on your back, ideally with a folded blanket under the shoulders and the head off it. | Lift the legs overhead and support the lower back with both hands, elbows shoulder-width apart. | Walk the hands up the back and stack the hips over the shoulders until the body is vertical. | Hold the position for the prescribed time, keeping the head and neck completely still. | Lower the legs overhead and roll down slowly with the hands supporting the back.",,,images/flat/supported-shoulderstand-main.webp
+svend-press,Svend Press,Svend Press,Press Svend,strength,push,isolation,beginner,plates,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy,push_day,5.0,False,False,A plate-squeeze press that loads the pecs through isometric adduction as you extend the weight away from the chest.,"Stand upright holding a single weight plate (or two pressed together) between your palms at chest height. | Squeeze the plates hard to generate tension through the pecs. | Press the plates straight out in front of you until the arms are fully extended. | Pause briefly, keeping the squeeze, then return the plates to the chest. | Repeat for the recommended number of repetitions.",images/flat/svend-press-start.webp,images/flat/svend-press-peak.webp,
+t-bar-row,T-Bar Row,T-Bar-Rudern,Remo en T,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|trapezius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A compound row performed straddling a loaded T-bar, building thickness in the lats and rhomboids.",Straddle the loaded T-bar with feet shoulder-width apart. | Hinge at the hips until your torso is around 45 degrees. | Grip the handles and keep your back flat. | Pull the bar up toward your chest by driving your elbows back. | Squeeze your shoulder blades at the top. | Lower the bar under control and repeat.,images/flat/t-bar-row-start.webp,images/flat/t-bar-row-peak.webp,
+thoracic-bridge,Thoracic Bridge,Thorakale Brücke,Puente Torácico,strength,static,compound,intermediate,,core,erector_spinae|gluteus_maximus,posterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A mobility hold that lifts the hips from a tabletop position and opens the chest, extending the thoracic spine while the glutes and shoulders hold the bridge.","Sit on the floor with knees bent and hands behind you, fingers pointing back. | Press through your hands and feet to lift your hips off the floor. | Continue pressing until your chest opens and your arms are extended. | Drop your head back and hold the position. | Breathe steadily while maintaining the bridge. | Lower back down under control.",,,images/flat/thoracic-bridge-main.webp
+thread-the-needle,Thread the Needle,Nadelöhr-Drehung,Enhebrar la Aguja,stretching,static,compound,beginner,,back,posterior_deltoid|trapezius,erector_spinae|obliques,mobility,mobility|stretching,5.0,True,True,"A kneeling rotation: one arm slides under the body and the shoulder and side of the head rest on the floor, rotating the thoracic spine passively.","Start on all fours with the hands under the shoulders and the knees under the hips. | Slide one arm underneath the body, palm facing up, until the shoulder and the side of the head rest on the mat. | Keep the hips stacked over the knees and walk the top hand forward or wrap it behind the back. | Hold the twist for the prescribed time, breathing into the upper back. | Press the top hand into the floor to come up and repeat on the other side.",,,images/flat/thread-the-needle-main.webp
+thread-the-needle-flow,Thread the Needle Flow,Nadelöhr im Wechsel,Enhebrar la Aguja Dinámico,stretching,dynamic,compound,beginner,,back,obliques|trapezius,erector_spinae|posterior_deltoid,mobility,mobility|stretching,5.0,True,True,"The moving version of thread the needle: from all fours the arm threads under the body and then opens back up towards the ceiling, rotating the thoracic spine through its full range.","Start on all fours with the hands under the shoulders and the knees under the hips. | Slide one arm under the body until the shoulder approaches the mat. | Reverse the motion and open that arm up towards the ceiling, following the hand with the eyes. | Return through the centre and repeat for the desired number of repetitions. | Change sides and repeat.",images/flat/thread-the-needle-flow-start.webp,images/flat/thread-the-needle-flow-peak.webp,
+three-legged-dog,Three-Legged Downward Dog,Dreibeiniger Hund,Perro de Tres Patas,strength,static,compound,intermediate,,shoulders,anterior_deltoid|gluteus_maximus,hamstrings|trapezius,endurance|strength,calisthenics,5.0,True,True,Downward dog with one leg lifted: the shoulders carry more load while the lifted leg extends in line with the spine and the hips stay square.,"Set up in downward dog with the hands shoulder-width apart and the hips high. | Press both hands evenly into the floor and shift the weight slightly forward. | Lift one leg behind you until it is in line with the spine, keeping both hip points level. | Hold the position for the prescribed time with the standing heel reaching down. | Lower the leg and repeat on the other side.",,,images/flat/three-legged-dog-main.webp
+thruster,Thruster,Thruster,Thruster,strength,dynamic,compound,intermediate,barbell,shoulders,anterior_deltoid|quadriceps,gluteus_maximus|trapezius|triceps_brachii,hypertrophy|strength,knee_safe,6.0,False,False,A full-body barbell movement combining a front squat with an overhead press in one fluid drive.,Hold a barbell in a front rack position with elbows high. | Stand with feet shoulder-width apart. | Squat down to parallel while keeping your torso upright. | Drive up out of the squat and press the bar overhead in one motion. | Lock out your arms at the top with the bar overhead. | Lower the bar back to the front rack and repeat.,images/flat/thruster-start.webp,images/flat/thruster-peak.webp,
+toes-to-bar,Toes to Bar,Toes to Bar,Toes to Bar,strength,pull,compound,intermediate,pull_up_bar,core,hip_flexors|rectus_abdominis,forearm_flexors|latissimus_dorsi|obliques,hypertrophy|strength,core_focus|calisthenics,6.0,False,False,An advanced hanging core exercise on a pull-up bar requiring hip flexion strength and lat engagement to touch the toes to the bar.,"Hang from a pull-up bar with an overhand grip, arms fully extended and body still. | Engage your lats and core to prevent swinging. | Raise your legs with straight knees, reaching your toes up toward the bar. | Touch the bar with your toes, then lower your legs under control. | Repeat for the desired reps.",images/flat/toes-to-bar-start.webp,images/flat/toes-to-bar-peak.webp,
+treadmill-running,Treadmill Running,Laufbandlauf,Carrera en Cinta,cardio,dynamic,compound,beginner,treadmill,full_body,gastrocnemius|quadriceps,gluteus_maximus|hamstrings|hip_flexors|soleus,endurance,full_body|conditioning,8.0,False,False,"A running cardio movement performed on a motorised belt, holding a chosen pace and distance indoors with the surface and gradient under your control.","Step onto the treadmill with a foot on each side rail, start the belt at a walking speed and step on once it is moving. | Build up to your running pace, landing under your hips rather than reaching out in front of you. | Run tall with your shoulders relaxed, your elbows bent at about ninety degrees and your arms swinging forward and back, not across your body. | Keep your eyes forward and stay in the middle of the belt instead of drifting back toward the rear roller. | Hold the pace for the desired time or distance, then slow the belt and walk for a few minutes before stepping off.",,,images/flat/treadmill-running-main.webp
+tree-pose,Tree Pose,Baumhaltung,Postura del Árbol,strength,static,compound,intermediate,,upper_legs,gluteus_medius|quadriceps,erector_spinae|soleus,endurance|strength,calisthenics,5.0,True,True,A one-legged standing balance with the sole of the free foot placed on the inner calf or thigh and the hips level.,"Stand tall and shift the weight onto one foot. | Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee. | Press the foot and the leg into each other and level the hips. | Bring the hands to the chest or overhead and hold for the prescribed time. | Lower the foot and repeat on the other side.",,,images/flat/tree-pose-main.webp
+triangle-pose,Triangle Pose,Dreieckshaltung,Postura del Triángulo,stretching,static,compound,intermediate,,upper_legs,hamstrings|obliques,adductors|gluteus_medius,mobility,mobility|stretching,5.0,True,True,"A wide-stance pose with both legs straight and the torso tilting sideways over the front leg, lengthening the hamstring and the whole side body.","Stand wide with the front foot turned out and the back foot angled slightly in. | Keep both legs straight and reach the front hand forward as the hips shift back. | Tilt sideways and bring the bottom hand to the shin, a block or the floor, top arm reaching up. | Hold the position for the prescribed time, turning the chest towards the ceiling. | Press into the feet to come up and repeat on the other side.",,,images/flat/triangle-pose-main.webp
 tricep-kickback,Dumbbell Tricep Kickback,Kurzhantel-Trizeps-Kickback,Patada de Tríceps con Mancuerna,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,True,False,An isolation exercise for the triceps performed in a bent-over position.,"Hinge forward at the hips, holding a dumbbell with elbow bent at 90 degrees. | Extend your arm straight back, squeezing the tricep. | Hold briefly at full extension. | Lower with control. | Repeat on both sides.",images/flat/tricep-kickback-start.webp,images/flat/tricep-kickback-peak.webp,
 tricep-pushdown,Cable Tricep Pushdown,Kabel-Trizeps-Pushdown,Jalón de Tríceps en Cable,strength,push,isolation,beginner,cable,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,An isolation exercise targeting the triceps using a cable machine.,Stand facing a cable machine with a straight bar attachment. | Grip the bar and pin your elbows to your sides. | Push the bar down until your arms are fully extended. | Slowly return to the starting position. | Repeat.,images/flat/tricep-pushdown-start.webp,images/flat/tricep-pushdown-peak.webp,
+trx-bicep-curl,TRX Bicep Curl,TRX Bizeps-Curl,Curl de Bíceps TRX,strength,pull,isolation,beginner,suspension_trainer,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,arm_day|pull_day|calisthenics,5.0,False,False,"This exercise uses a suspension trainer to isolate and strengthen the biceps brachii and brachialis muscles, building upper arm strength and hypertrophy.","Adjust the suspension trainer straps to a medium length. | Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended. | Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows. | Squeeze your biceps at the top of the movement. | Slowly extend your arms back to the starting position, controlling the descent. | Maintain tension throughout the set.",images/flat/trx-bicep-curl-start.webp,images/flat/trx-bicep-curl-peak.webp,
+trx-chest-press,TRX Chest Press,TRX Brustpresse,Press de Pecho con TRX,strength,push,compound,beginner,suspension_trainer,chest,pectoralis_major,anterior_deltoid|rectus_abdominis|triceps_brachii,hypertrophy,push_day|calisthenics,6.0,False,False,A compound push exercise using a suspension trainer to build chest strength and stability.,"Adjust the suspension trainer handles to mid-calf height. | Stand facing away from the anchor point, holding a handle in each hand, arms extended. | Lean forward into a plank position, keeping your body straight from head to heels. | Lower your chest towards your hands by bending your elbows, maintaining tension in the straps. | Press back up to the starting position, fully extending your arms and squeezing your chest.",images/flat/trx-chest-press-start.webp,images/flat/trx-chest-press-peak.webp,
+trx-face-pull,TRX Face Pull,TRX Face Pull,Face Pull con TRX,strength,pull,compound,beginner,suspension_trainer,shoulders,posterior_deltoid|rhomboids,trapezius,hypertrophy|mobility,pull_day|calisthenics|shoulder_stability,6.0,False,False,"The TRX Face Pull is a compound pulling exercise targeting the posterior deltoids and rhomboids, using a suspension trainer to improve upper back strength and posture.","Grasp the TRX handles with an overhand grip, palms facing down. | Lean back until your arms are fully extended and your body forms a straight line. | Pull the handles towards your face, driving your elbows high and wide. | Squeeze your shoulder blades together at the peak contraction. | Slowly extend your arms back to the starting position with control.",images/flat/trx-face-pull-start.webp,images/flat/trx-face-pull-peak.webp,
+trx-hamstring-curl,TRX Hamstring Curl,TRX Hamstring-Curl,Curl de Isquiotibiales con TRX,strength,pull,isolation,intermediate,suspension_trainer,upper_legs,hamstrings,gastrocnemius|gluteus_maximus,hypertrophy,leg_day|calisthenics,5.0,False,False,"This isolation exercise uses a suspension trainer to target the hamstrings, glutes, and calves by curling the heels towards the glutes.","Lie on your back with heels in the suspension trainer cradles, knees bent at 90 degrees. | Lift your hips off the floor, creating a straight line from knees to shoulders. | Extend your legs forward, maintaining hip elevation and core tension. | Pull your heels back towards your glutes, contracting your hamstrings forcefully. | Control the movement, avoiding any drop in hip height throughout the set.",images/flat/trx-hamstring-curl-start.webp,images/flat/trx-hamstring-curl-peak.webp,
+trx-lunge,TRX Lunge,TRX Ausfallschritt,Zancada TRX,strength,push,compound,beginner,suspension_trainer,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|endurance,leg_day|calisthenics,6.0,True,False,"A beginner-friendly unilateral lower body exercise using a suspension trainer to target the quadriceps and glutes, while also engaging the hamstrings and gluteus medius for stability.","Stand facing away from the anchor point, holding the suspension trainer handles in front of you. | Place one foot into both foot cradles, extending the leg behind you. | Brace your core and lower your body by bending the front knee, keeping your torso upright. | Descend until your front thigh is parallel to the floor or just below, maintaining tension on the suspension trainer. | Drive through your front heel to return to the starting position, extending the front leg. | Complete all reps on one side, then switch legs and repeat per side.",images/flat/trx-lunge-start.webp,images/flat/trx-lunge-peak.webp,
+trx-pistol-squat,TRX Pistol Squat,TRX Pistol Squat,Sentadilla Pistola con TRX,strength,push,compound,intermediate,suspension_trainer,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,strength,leg_day|calisthenics,6.0,True,False,"A challenging unilateral leg exercise using a suspension trainer to assist balance and depth, primarily targeting the quadriceps and glutes.","Anchor the suspension trainer and hold the handles with both hands, arms extended. | Stand tall, lift one leg straight out in front of you, keeping it off the ground. | Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible. | Keep your chest up, back straight, and use the TRX for balance and support as needed. | Drive through your heel to return to the starting position, extending the standing leg fully. | Complete all reps on one side before switching to the other.",images/flat/trx-pistol-squat-start.webp,images/flat/trx-pistol-squat-peak.webp,
+trx-plank,TRX Plank,TRX-Plank,Plancha en TRX,strength,static,compound,intermediate,suspension_trainer,core,rectus_abdominis|transverse_abdominis,anterior_deltoid|obliques,hypertrophy|strength,lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,"A plank variation with feet suspended in TRX straps, increasing instability and core demand.",Place both feet in the TRX foot cradles. | Assume a forearm or high plank position on the floor. | Keep your body in a straight line from head to heels. | Brace your core and squeeze your glutes. | Hold the position for the desired time. | Lower your knees to exit safely.,,,images/flat/trx-plank-main.webp
+trx-row,TRX Row,TRX-Rudern,Remo TRX,strength,pull,compound,beginner,suspension_trainer,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy|strength,pull_day|calisthenics,6.0,False,False,"This bodyweight pulling exercise uses a suspension trainer to target your entire back, building strength in the lats, rhomboids, and biceps.","Grasp the handles of a suspension trainer with an overhand grip, palms facing each other. | Lean back, extending your arms fully, keeping your body straight from head to heels. | Engage your core and pull your chest towards your hands, squeezing your shoulder blades together. | Pause briefly at the top, then slowly lower yourself back to the starting position with control. | Maintain a rigid body throughout the movement, avoiding any sagging in the hips.",images/flat/trx-row-start.webp,images/flat/trx-row-peak.webp,
+trx-side-plank,TRX Side Plank,TRX Seitstütz,Plancha Lateral en TRX,strength,static,compound,intermediate,suspension_trainer,core,obliques|transverse_abdominis,gluteus_medius|lateral_deltoid,hypertrophy|strength,lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,"A side plank with both feet suspended in TRX cradles, intensifying the demand on the obliques.",Place both feet in the TRX foot cradles and lie on your side. | Prop up on your bottom forearm with your elbow under your shoulder. | Lift your hips so your body forms a straight line. | Stack your top foot over the bottom foot. | Hold the position while breathing steadily. | Lower and switch sides after the set.,,,images/flat/trx-side-plank-main.webp
+trx-squat,TRX Squat,TRX Kniebeuge,Sentadilla TRX,strength,push,compound,beginner,suspension_trainer,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|endurance,leg_day|calisthenics,6.0,False,False,"This bodyweight compound exercise utilizes a suspension trainer to assist in performing a squat, effectively targeting the quadriceps, glutes, and hamstrings for lower body strength and stability.","Stand facing the anchor point, holding the handles with palms facing each other, arms extended. | Lean back slightly, keeping your body straight and core engaged, with feet shoulder-width apart. | Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting in a chair. | Descend until your thighs are parallel to the floor or as deep as comfortable, maintaining tension on the straps. | Drive through your heels to return to the starting position, extending your hips and knees fully.",images/flat/trx-squat-start.webp,images/flat/trx-squat-peak.webp,
+trx-tricep-extension,TRX Triceps Extension,TRX Trizeps-Extension,Extensión de Tríceps TRX,strength,push,isolation,intermediate,suspension_trainer,upper_arms,triceps_brachii,,hypertrophy,arm_day|push_day|calisthenics,5.0,False,False,"This exercise targets the triceps brachii using a suspension trainer, focusing on elbow extension for upper arm development and strength.","Stand facing the anchor point, holding the TRX handles with an overhand grip, palms facing down. | Lean forward, extending your arms straight out in front of you at shoulder height, creating tension in the straps. | Keeping your elbows high and fixed, bend them to lower your body by letting your hands move towards your temples. | Extend your elbows forcefully to push your body back to the starting position, squeezing your triceps. | Maintain a rigid plank position throughout the movement, engaging your core and glutes.",images/flat/trx-tricep-extension-start.webp,images/flat/trx-tricep-extension-peak.webp,
+trx-y-fly,TRX Y-Fly,TRX Y-Fly,TRX Y-Fly,strength,pull,isolation,intermediate,suspension_trainer,shoulders,posterior_deltoid|trapezius,lateral_deltoid|rhomboids,hypertrophy|mobility,pull_day|calisthenics|shoulder_stability,5.0,False,False,"This suspension trainer exercise targets the posterior deltoids and trapezius, improving shoulder health and posture by strengthening the upper back.","Stand facing the anchor point, holding the handles with an overhand grip, palms facing each other. | Lean back, extending your arms straight in front of you, maintaining a plank position with your body. | Initiate the movement by pulling your shoulder blades together and down, forming a 'Y' shape with your body. | Keep your arms straight and elbows slightly bent, squeezing your shoulder blades at the top. | Slowly control the descent back to the starting position, resisting the pull of the straps.",images/flat/trx-y-fly-start.webp,images/flat/trx-y-fly-peak.webp,
 upright-row,Barbell Upright Row,Langhantel Hochziehen,Remo al Mentón con Barra,strength,pull,compound,intermediate,barbell,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,A compound pulling movement for the lateral deltoids and upper traps.,"Stand holding a barbell with a shoulder-width overhand grip. | Pull the bar straight up along your body toward your chin. | Lead with your elbows, keeping them above your hands. | Lower the bar with control. | Repeat.",images/flat/upright-row-start.webp,images/flat/upright-row-peak.webp,
+upward-dog,Upward-Facing Dog,Heraufschauender Hund,Perro Boca Arriba,stretching,static,compound,intermediate,,core,erector_spinae|triceps_brachii,gluteus_maximus|pectoralis_major,mobility,mobility|stretching,5.0,False,True,"A prone backbend on straight arms with the thighs lifted off the floor, so the arms and back extensors hold the chest open and the spine long.","Lie face down with the hands beside the lower ribs and the tops of the feet on the floor. | Press the hands down and straighten the arms, lifting the chest and then the thighs off the mat. | Draw the shoulders back and down and keep the neck long. | Hold the position for the prescribed time with only the hands and the tops of the feet on the floor. | Bend the arms and lower down under control.",,,images/flat/upward-dog-main.webp
+v-bar-lat-pulldown,V-Bar Lat Pulldown,V-Griff Latziehen,Jalón al Pecho con Barra en V,strength,pull,compound,beginner,lat_pulldown_machine,back,latissimus_dorsi,biceps_brachii|rhomboids|trapezius,hypertrophy,pull_day|shoulder_safe|lower_back_safe,6.0,False,False,"A neutral-grip pulldown performed with a narrow V-handle, maximizing lat stretch and allowing a deeper contraction.","Attach a V-bar (double-D handle) to a lat pulldown cable. | Sit with the thighs secured under the pad and grip the handle, palms facing each other. | Begin with the arms fully extended overhead. | Pull the handle down to the sternum by driving the elbows down and slightly back. | Squeeze the lats at the bottom, then return slowly under control. | Repeat for the recommended number of repetitions.",images/flat/v-bar-lat-pulldown-start.webp,images/flat/v-bar-lat-pulldown-peak.webp,
+v-bar-tricep-pushdown,V-Bar Tricep Pushdown,V-Griff Trizepsdrücken,Extensión de Tríceps en Polea con Barra en V,strength,push,isolation,beginner,cable,upper_arms,triceps_brachii,,hypertrophy,arm_day,5.0,False,False,"A cable tricep pushdown using a V-handle, which locks the wrists in a pronated, slightly-angled position and loads the lateral head.","Attach a V-bar handle to a high cable pulley. | Stand facing the stack and grip the V-bar with both hands, palms down. | Start with the elbows tucked to the sides, forearms parallel to the floor. | Press the handle down until the arms are fully extended. | Squeeze the triceps, then return under control to the starting position. | Repeat for the recommended number of repetitions.",images/flat/v-bar-tricep-pushdown-start.webp,images/flat/v-bar-tricep-pushdown-peak.webp,
+v-sit,V-Sit,V-Sitz,Posición en V,strength,push,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|quadriceps,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A static core hold balancing on the sit bones with the legs and torso lifted into a V, challenging the abdominals and hip flexors.",Sit on the floor with your legs extended in front of you. | Lean back slightly and lift your legs off the floor. | Reach your arms forward so your body forms a V shape. | Balance on your sit bones with core tight. | Hold the position while breathing steadily. | Lower your legs and torso to exit.,,,images/flat/v-sit-main.webp
+v-ups,V Ups,V-Ups,V-Ups,strength,push,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A dynamic core exercise raising the legs and torso together into a V shape, training the abs and hip flexors.","Lie flat on your back with arms extended overhead and legs straight. | Simultaneously raise your legs and upper body toward each other. | Reach your hands toward your feet at the top, forming a V shape. | Keep your legs straight throughout the movement. | Lower both ends under control back to the floor. | Repeat for the desired number of reps.",images/flat/v-ups-start.webp,images/flat/v-ups-peak.webp,
+walking,Walking,Gehen,Caminar,cardio,dynamic,compound,beginner,,full_body,gastrocnemius|quadriceps,gluteus_maximus|hamstrings|hip_flexors|soleus,endurance,full_body|warm_up|knee_safe|lower_back_safe,3.5,False,True,"Unaided gait on level ground, keeping one foot in contact with the floor throughout, which makes it the lowest-impact way to accumulate aerobic work.","Stand tall with your weight over the middle of your feet and your shoulders relaxed, not pulled back. | Step forward and land on your heel, then roll through the foot and push off the ball and toes. | Keep at least one foot on the ground at all times — as soon as both leave the floor you are running, not walking. | Let your arms swing naturally from the shoulder, opposite arm to opposite leg, with the elbows softly bent. | Look ahead rather than down at your feet, and breathe through a steady, repeatable rhythm. | Continue for the desired time or distance, picking a pace at which you could still hold a conversation.",,,images/flat/walking-main.webp
+walking-lunge,Walking Lunge,Gehende Ausfallschritte,Zancada Caminando,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,5.0,True,True,"A traveling lunge stepping forward leg over leg, training the quads and glutes with an added balance challenge.",Stand tall with feet hip-width apart and hands on hips. | Step one foot forward into a long lunge. | Lower until both knees are around 90 degrees. | Drive through the front heel and step the back foot forward. | Continue alternating legs as you walk forward. | Repeat for the desired number of reps.,images/flat/walking-lunge-start.webp,images/flat/walking-lunge-peak.webp,
+wall-push-ups,Wall Push Ups,Wand-Push-Ups,Push-Ups en Pared,strength,push,compound,beginner,,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A beginner-friendly push-up performed standing against a wall, reducing load on the chest and arms.",Stand facing a wall and place your palms on it at shoulder height. | Step your feet back until your arms are fully extended. | Bend your elbows to bring your chest toward the wall. | Keep your body in a straight line throughout. | Press back to the starting position. | Repeat for the desired number of reps.,images/flat/wall-push-ups-start.webp,images/flat/wall-push-ups-peak.webp,
 wall-sit,Wall Sit,Wandsitzen,Sentadilla en Pared,strength,static,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,hamstrings,endurance|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,False,True,A static isometric exercise holding a squat position against a wall to build quad endurance.,Stand with back against a wall. | Slide down until thighs are parallel to the floor. | Hold the position. | Stand back up when done.,,,images/flat/wall-sit-main.webp
-weighted-wall-crunch,Weighted Wall Crunch,Gewichtetes Wandcrunch,Crunch en Pared con Peso,strength,pull,isolation,intermediate,dumbbell,core,rectus_abdominis,obliques,hypertrophy,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,A crunch variation with feet on a wall for better isolation.,"Lie on the floor with your feet flat against a wall, knees at 90 degrees. | Hold a dumbbell against your chest with both hands. | Crunch up, lifting your shoulder blades off the floor. | Lower with control. | Repeat.",images/flat/weighted-wall-crunch-start.webp,images/flat/weighted-wall-crunch-peak.webp,
+warrior-one,Warrior I,Krieger I,Guerrero I,strength,static,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,anterior_deltoid|erector_spinae,endurance|strength,calisthenics,5.0,True,True,"A split-stance standing pose with the back foot planted at an angle, the front knee bent and the arms overhead, hips facing forward.","Step one foot back and turn it out about forty-five degrees, planting the whole sole. | Bend the front knee until it stacks over the ankle and keep the back leg straight. | Draw both hip points towards the front of the mat and lift the arms overhead. | Hold the position for the prescribed time with the ribs down and the chest lifted. | Step the feet together and repeat on the other side.",,,images/flat/warrior-one-main.webp
+warrior-three,Warrior III,Krieger III,Guerrero III,strength,static,compound,intermediate,,upper_legs,gluteus_maximus|hamstrings,erector_spinae|gluteus_medius,endurance|strength,calisthenics,5.0,True,True,"A single-leg balance with the torso and the lifted leg parallel to the floor, forming one long line from the fingertips to the raised heel.","Stand on one leg with the knee soft and the hips level. | Hinge forward from the hips as the other leg lifts behind you. | Continue until the torso and the lifted leg are roughly parallel to the floor. | Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time. | Lower the leg and repeat on the other side.",,,images/flat/warrior-three-main.webp
+warrior-two,Warrior II,Krieger II,Guerrero II,strength,static,compound,intermediate,,upper_legs,gluteus_medius|quadriceps,adductors|lateral_deltoid,endurance|strength,calisthenics,5.0,True,True,"A wide-stance pose with the front knee bent, the hips open to the side and the arms extended in line with the shoulders.","Stand wide with the front foot turned out ninety degrees and the back foot slightly in. | Bend the front knee until it stacks over the ankle and tracks towards the middle toes. | Open the hips and chest to the side and extend the arms parallel to the floor. | Hold the position for the prescribed time, gazing over the front hand. | Straighten the front leg and repeat on the other side.",,,images/flat/warrior-two-main.webp
+weighted-dips,Weighted Dips,Dips mit Zusatzgewicht,Fondos Lastrados,strength,push,compound,advanced,dip_station,chest,pectoralis_major|triceps_brachii,anterior_deltoid,strength|hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,A parallel-bar dip performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight dips are easy.,"Attach a plate to a dip belt around your waist so the weight hangs between your legs. | Grip the parallel dip bars and press yourself up to the top position with your arms locked out and your feet off the floor. | Lean your torso slightly forward and lower your body by bending your elbows until your shoulders are below them. | Press back up through your palms until your arms are locked out again, keeping the hanging plate from swinging. | Repeat for the desired number of reps.",images/flat/weighted-dips-start.webp,images/flat/weighted-dips-peak.webp,
+weighted-pull-up,Weighted Pull-Up,Klimmzug mit Zusatzgewicht,Dominada Lastrada,strength,pull,compound,advanced,pull_up_bar,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids|trapezius,strength|hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A pull-up performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight pull-ups are easy.,"Attach a plate to a dip belt around your waist so the weight hangs between your legs, or hold the load between your feet. | Grip the pull-up bar with an overhand grip slightly wider than shoulder-width and hang at full arm extension with your legs together. | Pull your elbows down and back to drive your chest toward the bar until your chin clears it. | Lower yourself under control back to the full dead hang, keeping tension on your lats and letting the weight settle before the next rep. | Repeat for the desired number of reps.",images/flat/weighted-pull-up-start.webp,images/flat/weighted-pull-up-peak.webp,
+weighted-wall-crunch,Weighted Wall Crunch,Gewichtetes Wandcrunch,Crunch en Pared con Peso,strength,pull,isolation,intermediate,plates,core,rectus_abdominis,obliques,hypertrophy,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work.","Lie on your back and park your legs so your hips cannot help: brace your feet against a wall or a box, or hold your legs up with the knees bent. | Hold a weight against your chest with both hands -- a plate, a dumbbell, or a kettlebell all work. | Crunch up, lifting your shoulder blades off the floor. | Lower with control. | Repeat.",images/flat/weighted-wall-crunch-start.webp,images/flat/weighted-wall-crunch-peak.webp,
 wide-grip-bench-press,Wide-Grip Bench Press,Bankdrücken mit breitem Griff,Press de Banca en Agarre Ancho,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|requires_bench,6.0,False,False,A bench press variation with a wider-than-shoulder-width grip to maximize chest activation.,Lie on a flat bench. Grip the barbell wider than shoulder-width. | Lower the bar to mid-chest. | Press back up to full extension. | Repeat.,images/flat/wide-grip-bench-press-start.webp,images/flat/wide-grip-bench-press-peak.webp,
+wide-grip-pull-ups,Wide Grip Pull Ups,Klimmzüge mit breitem Griff,Dominadas en Agarre Ancho,strength,pull,compound,intermediate,pull_up_bar,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids|trapezius,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe,6.0,False,False,"A pull-up performed with a wide overhand grip, emphasizing the lats and upper-back width.",Grip the pull-up bar with an overhand grip wider than shoulder-width. | Hang with arms fully extended and core braced. | Pull your chest toward the bar by driving your elbows down. | Keep your shoulders pulled back as you rise. | Lower yourself under control to full extension. | Repeat for the desired number of reps.,images/flat/wide-grip-pull-ups-start.webp,images/flat/wide-grip-pull-ups-peak.webp,
+wide-grip-push-ups,Wide Grip Push Ups,Liegestütz weiter Griff,Flexiones con Agarre Ancho,strength,push,compound,intermediate,,chest,pectoralis_major,anterior_deltoid|serratus_anterior|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,A push-up variation with a wider hand placement to emphasize the chest.,Start in a high plank with hands wider than shoulder-width. | Keep your body in a straight line from head to heels. | Lower your chest toward the floor by bending your elbows. | Keep your core braced and glutes engaged. | Press back up until your arms are extended. | Repeat for the desired number of reps.,images/flat/wide-grip-push-ups-start.webp,images/flat/wide-grip-push-ups-peak.webp,
 wide-grip-seated-cable-row,Wide Grip Seated Cable Row,Sitzrudern mit breitem Griff am Kabelzug,Remo en Polea Sentado en Agarre Ancho,strength,pull,compound,intermediate,cable,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy|strength,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A seated rowing variation with a wide grip emphasizing the upper back.,"Sit at a cable row station with feet on the platform. | Grip a wide bar with an overhand grip. | Pull the bar toward your upper abdomen, squeezing your shoulder blades. | Extend your arms back to the starting position with control. | Repeat.",images/flat/wide-grip-seated-cable-row-start.webp,images/flat/wide-grip-seated-cable-row-peak.webp,
+wide-legged-forward-fold,Wide-Legged Forward Fold,Weite Vorbeuge im Stand,Flexión con Piernas Abiertas,stretching,static,compound,beginner,,upper_legs,adductors|hamstrings,erector_spinae|gastrocnemius,mobility,mobility|stretching,5.0,False,True,"A standing fold from a wide stance with the hands on the floor, lengthening the hamstrings and the inner thighs while the spine hangs long.","Stand with the feet wide apart and the outer edges parallel. | Place the hands on the hips, lift the chest and hinge forward from the hip joints. | Bring the hands to the floor under the shoulders and let the head hang. | Hold the fold for the prescribed time, shifting the weight slightly into the balls of the feet. | Bring the hands back to the hips and come up with a flat back.",,,images/flat/wide-legged-forward-fold-main.webp
+wide-stance-leg-press,Wide-Stance Leg Press,Beinpresse mit weitem Stand,Prensa de piernas con postura amplia,strength,push,compound,beginner,leg_press,upper_legs,adductors,gluteus_maximus|hamstrings|quadriceps,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,"A leg press with a wide, slightly turned-out stance that increases the contribution of the adductors alongside hip and knee extension while the back stays supported.",Set the back pad and seat so your lower back remains supported at the bottom of the repetition. | Place your feet wide on the platform with the toes turned out only as far as the knees can follow comfortably. | Lower the sled by bending the hips and knees while keeping the knees aligned with the toes and the feet flat. | Press through the whole foot and extend the hips and knees without forcing the knees into lockout. | Lower the sled under control and repeat for the desired number of repetitions.,images/flat/wide-stance-leg-press-start.webp,images/flat/wide-stance-leg-press-peak.webp,
+wrist-curl,Bilateral Dumbbell Wrist Curl,Beidarmiger Kurzhantel-Handgelenk-Curl,Curl de Muñeca con Mancuernas Bilateral,strength,pull,isolation,beginner,dumbbell,lower_arms,forearm_flexors,brachioradialis,hypertrophy,arm_day|grip_focus,5.0,False,False,"A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session.","Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up. | Let both dumbbells roll down to your fingertips. | Curl both dumbbells up by flexing your wrists. | Squeeze at the top, then lower under control. | Repeat for the desired number of reps.",images/flat/wrist-curl-start.webp,images/flat/wrist-curl-peak.webp,
+wrist-roller,Wrist Roller,Wrist Roller,Rodillo de Muñeca,strength,push,compound,intermediate,wrist_roller,lower_arms,forearm_extensors|forearm_flexors,anterior_deltoid,hypertrophy|strength,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,6.0,False,False,"A forearm exercise winding a hanging weight up and down a roller, building grip and wrist strength.","Grip the wrist roller handle with arms extended in front at shoulder height. | Let the weight hang from the cord. | Roll the handle forward with alternating wrist movements to wind the weight up. | Keep your arms straight throughout. | Once fully wound, reverse the rotation to lower the weight. | Repeat for the desired number of reps.",images/flat/wrist-roller-start.webp,images/flat/wrist-roller-peak.webp,
+zottman-curl,Zottman Curl,Zottman-Curl,Curl Zottman,strength,pull,isolation,intermediate,dumbbell,upper_arms,biceps_brachii,brachialis|brachioradialis|forearm_extensors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A standing dumbbell curl that lifts with a supinated grip, rotates to palms-down at the top, and lowers in pronation to combine biceps work with a forearm-heavy eccentric.","Stand with your feet about hip-width apart, arms extended at your sides, and a dumbbell in each hand with the palms facing forward. | Keep your upper arms beside your ribs and curl both dumbbells toward your shoulders without swinging the torso. | At the top, keep the elbows bent and rotate the forearms until the palms face down. | Lower the dumbbells slowly with the pronated grip until the arms are straight. | Turn the palms forward again at the bottom and repeat for the desired number of repetitions.",images/flat/zottman-curl-start.webp,images/flat/zottman-curl-peak.webp,
diff --git a/exercises.json b/exercises.json
index 9a87baa332b7108a4aa657759b296788265a4ba2..8ece6d2374c020707e119dc62c262b54110e099c 100644
--- a/exercises.json
+++ b/exercises.json
@@ -3,8 +3,8 @@
   "homepage": "https://repdb.co",
   "license": "other (see LICENSE-DATA.md)",
   "schema_version": 3,
-  "count": 250,
-  "note": "Free 250-exercise tier of RepDB. Full commercial dataset (growing, classic style + animations, EN/DE/ES) at https://repdb.co.",
+  "count": 601,
+  "note": "Free 601-exercise tier of RepDB. Full commercial dataset (growing, classic style + animations, EN/DE/ES) at https://repdb.co.",
   "exercises": [
     {
       "id": "ab-wheel-rollout",
@@ -631,6 +631,225 @@
         }
       }
     },
+    {
+      "id": "back-lever",
+      "name_en": "Back Lever",
+      "name_de": "Back Lever",
+      "name_es": "Back lever",
+      "description_en": "An advanced gymnastic isometric: hanging from a bar, the body is held horizontal and face-down in a straight line, demanding total-body tension through the lats, core, and posterior chain.",
+      "description_de": "Ein fortgeschrittener turnerischer Haltekraftakt: Im Hang an einer Stange wird der Körper waagerecht und mit dem Gesicht nach unten in einer geraden Linie gehalten und fordert Ganzkörperspannung über Lat, Rumpf und hintere Kette.",
+      "description_es": "Un isométrico gimnástico avanzado: colgado de una barra, el cuerpo se mantiene horizontal y boca abajo en línea recta, exigiendo tensión de todo el cuerpo a través de dorsales, core y cadena posterior.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "erector_spinae",
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "strength"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hang from a bar with an overhand grip and rotate backward through the arms until inverted.",
+        "Lower the body forward and down until it is horizontal, facing the floor.",
+        "Keep the arms straight and the whole body in one rigid line from head to heels.",
+        "Brace the core and squeeze the glutes so the hips and shoulders do not sag.",
+        "Hold for time, then rotate back up under control."
+      ],
+      "instructions_de": [
+        "Hänge dich mit Obergriff an eine Stange und rotiere rückwärts durch die Arme, bis du kopfüber bist.",
+        "Senke den Körper nach vorne und unten, bis er waagerecht ist und das Gesicht zum Boden zeigt.",
+        "Halte die Arme gestreckt und den ganzen Körper in einer starren Linie von Kopf bis Fuß.",
+        "Spanne den Rumpf an und drücke die Gesäßmuskeln zusammen, damit Hüfte und Schultern nicht absacken.",
+        "Halte die Position auf Zeit und rotiere dann kontrolliert wieder hoch."
+      ],
+      "instructions_es": [
+        "Cuélgate de una barra con agarre prono y rota hacia atrás a través de los brazos hasta quedar invertido.",
+        "Baja el cuerpo hacia delante y abajo hasta que quede horizontal, con la cara hacia el suelo.",
+        "Mantén los brazos rectos y todo el cuerpo en una línea rígida de la cabeza a los pies.",
+        "Aprieta el core y los glúteos para que la cadera y los hombros no se hundan.",
+        "Mantén la posición el tiempo deseado y rota de nuevo hacia arriba de forma controlada."
+      ],
+      "tips_en": [
+        "Build up with tucked and one-leg progressions before the full straight-body lever.",
+        "Depress and retract the shoulder blades to protect the shoulders.",
+        "Stay rigid -- any pike or arch collapses the hold."
+      ],
+      "tips_de": [
+        "Baue die Übung mit angehockten und einbeinigen Vorstufen auf, bevor du den vollen gestreckten Lever versuchst.",
+        "Senke und ziehe die Schulterblätter zusammen, um die Schultern zu schützen.",
+        "Bleib starr — jedes Einknicken oder Hohlkreuz bringt die Haltung zum Kollabieren."
+      ],
+      "tips_es": [
+        "Progresa con variantes agrupadas y a una pierna antes de intentar el lever completo con el cuerpo recto.",
+        "Deprime y retrae las escápulas para proteger los hombros.",
+        "Mantente rígido: cualquier flexión o arqueo colapsa la postura."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/back-lever-main.webp"
+        }
+      }
+    },
+    {
+      "id": "ball-leg-curl",
+      "name_en": "Stability Ball Leg Curl",
+      "name_de": "Stability-Ball-Beinbeuger",
+      "name_es": "Curl de Piernas con Pelota de Estabilidad",
+      "description_en": "A bodyweight hamstring curl using a stability ball, rolling the heels toward the glutes while bridging the hips.",
+      "description_de": "Ein Beinbeuger mit dem eigenen Körpergewicht auf einem Gymnastikball – Fersen werden zur Gesäßmuskulatur gerollt, während die Hüften in der Brückenposition bleiben.",
+      "description_es": "Un curl de isquiotibiales con el propio peso usando una pelota de estabilidad, rodando los talones hacia los glúteos mientras se eleva la cadera.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "stability_ball",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "leg-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance.",
+        "Press through the heels to raise your hips into a straight line from shoulders to ankles.",
+        "Keeping the hips up, bend the knees to roll the ball toward your glutes.",
+        "Extend the legs back out under control without dropping the hips.",
+        "Complete all reps, then lower the hips and step off the ball."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken, Fersen und Unterschenkel auf dem Gymnasitkball, Arme seitlich zum Ausbalancieren.",
+        "Drücke durch die Fersen, um die Hüften in einer geraden Linie von Schultern bis Knöchel anzuheben.",
+        "Halte die Hüften oben und beuge die Knie, um den Ball zur Gesäßmuskulatur zu rollen.",
+        "Strecke die Beine kontrolliert zurück aus, ohne die Hüften abzusenken.",
+        "Absolviere alle Wiederholungen, dann senke die Hüften und steige vom Ball."
+      ],
+      "instructions_es": [
+        "Acuéstate boca arriba en el suelo con los talones y la parte inferior de las pantorrillas sobre la pelota de estabilidad y los brazos estirados para hacer equilibrio.",
+        "Presiona con los talones para elevar las caderas formando una línea recta desde los hombros hasta los tobillos.",
+        "Manteniendo las caderas arriba, flexiona las rodillas para rodar la pelota hacia los glúteos.",
+        "Extiende las piernas de vuelta de forma controlada sin bajar las caderas.",
+        "Completa todas las repeticiones, luego baja las caderas y sepárate de la pelota."
+      ],
+      "tips_en": [
+        "Hips stay up for the whole set — this is a combo bridge plus curl.",
+        "Start with both feet; progress to single-leg when it becomes easy."
+      ],
+      "tips_de": [
+        "Die Hüften bleiben während des gesamten Satzes oben – das ist eine Kombination aus Brücke und Curl.",
+        "Beginne mit beiden Beinen; steigere zur Einbeinvariante, wenn es leicht wird."
+      ],
+      "tips_es": [
+        "Las caderas permanecen arriba durante toda la serie: es una combinación de puente y curl.",
+        "Empieza con ambos pies; progresa a una sola pierna cuando se vuelva fácil."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ball-leg-curl-start.webp",
+          "peak": "images/flat/ball-leg-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ball-pike",
+      "name_en": "Ball Pike",
+      "name_de": "Ball Pike",
+      "name_es": "Pike con Pelota",
+      "description_en": "An advanced core exercise where the hips pike up while the feet roll a stability ball toward the chest.",
+      "description_de": "Eine fortgeschrittene Rumpfübung, bei der die Hüfte aufklappt, während die Füße den Gymnastikball zur Brust rollen.",
+      "description_es": "Un ejercicio avanzado de core en el que las caderas se elevan mientras los pies ruedan una pelota suiza hacia el pecho.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "stability_ball",
+      "body_part": "core",
+      "primary_muscles": [
+        "obliques",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "hip_flexors",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "core_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place the shins on a stability ball and hands on the floor in a high plank.",
+        "Brace the core and keep the legs straight.",
+        "Pike the hips up, rolling the ball toward the chest as the body forms an inverted V.",
+        "Pause briefly at the top.",
+        "Roll the ball back out to the starting plank."
+      ],
+      "instructions_de": [
+        "Lege die Schienbeine auf einen Gymnastikball, Hände im Hochstütz auf dem Boden.",
+        "Spanne den Rumpf an und halte die Beine gestreckt.",
+        "Klappe die Hüfte auf, rolle den Ball zur Brust, der Körper bildet ein umgekehrtes V.",
+        "Halte oben kurz inne.",
+        "Rolle den Ball zurück in die Plank-Position."
+      ],
+      "instructions_es": [
+        "Coloca las espinillas sobre una pelota suiza y las manos en el suelo en plancha alta.",
+        "Activa el core y mantén las piernas rectas.",
+        "Eleva las caderas, rodando la pelota hacia el pecho hasta formar una V invertida.",
+        "Pausa brevemente arriba.",
+        "Rueda la pelota de vuelta a la posición inicial de plancha."
+      ],
+      "tips_en": [
+        "Keep the legs straight throughout — no knee bend.",
+        "Move at the hips, not the lower back.",
+        "Build up with knee tucks first if the pike is too hard."
+      ],
+      "tips_de": [
+        "Halte die Beine durchgehend gestreckt — kein Knieanwinkeln.",
+        "Bewege dich aus der Hüfte, nicht aus dem unteren Rücken.",
+        "Baue zuerst mit Knee Tucks auf, wenn der Pike zu schwer ist."
+      ],
+      "tips_es": [
+        "Mantén las piernas rectas todo el tiempo — sin doblar las rodillas.",
+        "Mueve desde la cadera, no desde la zona lumbar.",
+        "Trabaja primero con flexiones de rodilla si el pike es demasiado difícil."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ball-pike-start.webp",
+          "peak": "images/flat/ball-pike-peak.webp"
+        }
+      }
+    },
     {
       "id": "band-assisted-pull-ups",
       "name_en": "Band Assisted Pull Ups",
@@ -711,6 +930,78 @@
         }
       }
     },
+    {
+      "id": "band-pull-apart",
+      "name_en": "Band Pull Apart",
+      "name_de": "Band-Pull-Apart",
+      "name_es": "Separación de Banda Elástica",
+      "description_en": "A high-volume rear delt and scapular retractor exercise performed by pulling a resistance band apart at shoulder height.",
+      "description_de": "Eine hochvolumige Übung für den hinteren Deltamuskel und die Schulterblatt-Retraktoren – ein Widerstandsband wird auf Schulterhöhe auseinandergezogen.",
+      "description_es": "Un ejercicio de alto volumen para el deltoides posterior y los retractores escapulares que se realiza separando una banda elástica a la altura de los hombros.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "resistance_band",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "posterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "rehabilitation"
+      ],
+      "tags": [
+        "pull_day",
+        "shoulder_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a light resistance band with both hands, arms extended straight in front at shoulder height.",
+        "Hands start shoulder-width apart, palms facing down.",
+        "Keeping arms straight, pull the band apart by driving the hands out to the sides.",
+        "Finish with the band touching your chest and the shoulder blades squeezed together.",
+        "Return slowly to the starting position and repeat."
+      ],
+      "instructions_de": [
+        "Stehe und halte ein leichtes Widerstandsband mit beiden Händen, Arme gerade auf Schulterhöhe nach vorne gestreckt.",
+        "Hände starten schulterbreit, Handflächen zeigen nach unten.",
+        "Halte die Arme gestreckt und ziehe das Band auseinander, indem du die Hände seitlich nach außen führst.",
+        "Beende die Bewegung, wenn das Band die Brust berührt und die Schulterblätter zusammengezogen sind.",
+        "Kehre langsam zur Ausgangsposition zurück und wiederhole."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo una banda elástica ligera con ambas manos, brazos extendidos al frente a la altura de los hombros.",
+        "Las manos comienzan a la anchura de los hombros, palmas mirando hacia abajo.",
+        "Manteniendo los brazos extendidos, separa la banda llevando las manos hacia los lados.",
+        "Termina con la banda tocando el pecho y los omóplatos juntos.",
+        "Vuelve lentamente a la posición inicial y repite."
+      ],
+      "tips_en": [
+        "Lead the movement with the little fingers — this externally rotates the shoulders.",
+        "Use a band light enough to do 15–30 clean reps; this is a high-rep prehab exercise."
+      ],
+      "tips_de": [
+        "Führe die Bewegung mit den kleinen Fingern an – das dreht die Schultern nach außen.",
+        "Verwende ein leichtes Band für 15–30 saubere Wiederholungen; das ist eine Präventivübung mit hohem Volumen."
+      ],
+      "tips_es": [
+        "Lidera el movimiento con los meñiques: esto rota externamente los hombros.",
+        "Usa una banda lo suficientemente ligera para hacer 15-30 repeticiones limpias; es un ejercicio preventivo de alto número de repeticiones."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/band-pull-apart-start.webp",
+          "peak": "images/flat/band-pull-apart-peak.webp"
+        }
+      }
+    },
     {
       "id": "banded-adductor-stretch",
       "name_en": "Banded Adductor Stretch",
@@ -984,6 +1275,85 @@
         }
       }
     },
+    {
+      "id": "banded-clamshell",
+      "name_en": "Banded Clamshell",
+      "name_de": "Clamshell mit Band",
+      "name_es": "Almeja con Banda",
+      "description_en": "A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a small, focused isolation drill for hip stability.",
+      "description_de": "Eine im Seitliegen ausgeführte Hüftabduktion gegen ein Loop-Band oberhalb der Knie, die gezielt den mittleren Gesäßmuskel für Hüftstabilität isoliert.",
+      "description_es": "Una abducción de cadera tipo almeja con una banda circular por encima de las rodillas, que aísla el glúteo medio.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_medius"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "rehabilitation",
+        "endurance",
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "warm_up"
+      ],
+      "variation_group": "hip-abduction",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on your side with hips and knees bent to roughly 45 degrees, feet stacked.",
+        "Place a loop band around both legs above the knees.",
+        "Keep the feet pressed together and the pelvis stable — do not roll back as you move.",
+        "Open the top knee upward against the band, like a clamshell opening, until you feel the glute fire.",
+        "Pause briefly at the top, then lower under control to the start.",
+        "Complete all reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Lege dich auf die Seite, Hüfte und Knie etwa 45 Grad gebeugt, die Füße übereinander.",
+        "Lege ein Loop-Band um beide Beine oberhalb der Knie.",
+        "Halte die Füße zusammengedrückt und das Becken stabil — kippe während der Bewegung nicht nach hinten.",
+        "Öffne das obere Knie wie eine Muschelschale gegen das Band nach oben, bis du den Gesäßmuskel arbeiten spürst.",
+        "Halte oben kurz inne und senke das Knie kontrolliert in die Ausgangsposition.",
+        "Führe alle Wiederholungen auf einer Seite durch, dann wechsle die Seite."
+      ],
+      "instructions_es": [
+        "Túmbate de lado con las caderas y rodillas flexionadas a unos 45 grados y los pies juntos uno sobre otro.",
+        "Coloca una banda circular alrededor de ambas piernas por encima de las rodillas.",
+        "Mantén los pies pegados y la pelvis estable; no rotes hacia atrás durante el movimiento.",
+        "Abre la rodilla de arriba contra la banda, como una almeja al abrirse, hasta notar que el glúteo se activa.",
+        "Haz una breve pausa arriba y baja de forma controlada hasta la posición inicial.",
+        "Completa todas las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "The pelvis stays stacked — the moment you start rocking back, the glute disengages.",
+        "Slow controlled tempo beats heavy band; this is a stability drill, not a strength PR.",
+        "If you cramp in the side of the hip, that is exactly the right muscle. Shorten the set."
+      ],
+      "tips_de": [
+        "Wähle ein langsames, kontrolliertes Tempo statt eines stärkeren Bands.",
+        "Sobald das Becken nach hinten rollt, verliert der seitliche Gesäßmuskel die Spannung.",
+        "Krampft es seitlich in der Hüfte, arbeitet genau der richtige Muskel — verkürze den Satz."
+      ],
+      "tips_es": [
+        "La pelvis se queda fija; en cuanto rotas hacia atrás, el glúteo deja de trabajar.",
+        "Un tempo lento y controlado vale más que una banda dura.",
+        "Si te da un calambre en el lateral de la cadera, acorta la serie."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/banded-clamshell-start.webp",
+          "peak": "images/flat/banded-clamshell-peak.webp"
+        }
+      }
+    },
     {
       "id": "banded-figure-4-stretch",
       "name_en": "Banded Figure-4 Stretch",
@@ -1054,230 +1424,252 @@
       }
     },
     {
-      "id": "banded-hamstring-stretch",
-      "name_en": "Banded Hamstring Stretch",
-      "name_de": "Hamstring-Dehnung mit Band",
-      "name_es": "Estiramiento de Isquiotibiales con Banda",
-      "description_en": "A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring.",
-      "description_de": "Eine liegende Dehnung, die mit einem Band um den Fuß das gestreckte Bein zum Oberkörper zieht und den hinteren Oberschenkel dehnt.",
-      "description_es": "Un estiramiento tumbado que usa una banda en el pie para acercar la pierna estirada al torso y alargar el isquiotibial.",
-      "category": "stretching",
-      "force_type": "static",
+      "id": "banded-fire-hydrant",
+      "name_en": "Banded Fire Hydrant",
+      "name_de": "Banded Fire Hydrant",
+      "name_es": "Hidrante de Fuego con Banda",
+      "description_en": "This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.",
+      "description_de": "Diese Isolationsübung mit einem Loop-Band stärkt gezielt den Gluteus medius und maximus, um die Hüftabduktion und -stabilität zu verbessern.",
+      "description_es": "Este ejercicio de aislamiento utiliza una banda de resistencia para fortalecer el glúteo medio y mayor, mejorando la abducción y estabilidad de la cadera.",
+      "category": "strength",
+      "force_type": "push",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "resistance_band",
+      "equipment": "loop_band",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "hamstrings"
+        "gluteus_medius"
       ],
       "secondary_muscles": [
-        "gastrocnemius"
+        "gluteus_maximus"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "leg_day",
+        "glute_focus"
       ],
+      "variation_group": "hip-abduction",
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on your back and loop a band around one foot.",
-        "Raise that leg straight up, holding the band in both hands.",
-        "Gently pull the band to draw the leg toward you.",
-        "Hold for 20 to 30 seconds, breathing steadily.",
-        "Switch sides and repeat."
+        "Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips.",
+        "Keep your core engaged and back flat, maintaining a neutral spine throughout the movement.",
+        "Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor.",
+        "Hold briefly at the top, squeezing your glute, then slowly lower your leg back to the starting position with control.",
+        "Complete all repetitions on one side before switching to the other side."
       ],
       "instructions_de": [
-        "Lege dich auf den Rücken und lege ein Band um einen Fuß.",
-        "Hebe das Bein gerade nach oben und halte das Band mit beiden Händen.",
-        "Ziehe sanft am Band, um das Bein zu dir zu führen.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
-        "Wechsle die Seite und wiederhole."
+        "Platziere ein Loop-Band knapp über deinen Knien und begib dich in den Vierfüßlerstand, Hände unter den Schultern, Knie unter den Hüften.",
+        "Halte deinen Rumpf angespannt und den Rücken flach, bewahre während der gesamten Bewegung eine neutrale Wirbelsäule.",
+        "Hebe langsam ein Knie zur Seite, wobei das Knie im 90-Grad-Winkel gebeugt bleibt, bis dein Oberschenkel parallel zum Boden ist.",
+        "Halte kurz oben, spanne deinen Gesäßmuskel an, und senke das Bein dann kontrolliert zurück in die Ausgangsposition.",
+        "Absolviere alle Wiederholungen auf einer Seite, bevor du zur anderen Seite wechselst."
       ],
       "instructions_es": [
-        "Acuéstate boca arriba y pasa una banda por un pie.",
-        "Eleva esa pierna recta, sujetando la banda con ambas manos.",
-        "Tira suavemente de la banda para acercar la pierna.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante.",
-        "Cambia de lado y repite."
+        "Coloca una banda de resistencia justo por encima de tus rodillas y ponte en posición de cuadrupedia, manos bajo los hombros y rodillas bajo las caderas.",
+        "Mantén tu core activado y la espalda recta, conservando una columna vertebral neutra durante todo el movimiento.",
+        "Levanta lentamente una rodilla hacia un lado, manteniendo la rodilla flexionada a 90 grados, hasta que tu muslo esté paralelo al suelo.",
+        "Sostén brevemente en la parte superior, contrayendo el glúteo, luego baja la pierna de forma controlada a la posición inicial.",
+        "Completa todas las repeticiones de un lado antes de cambiar al otro lado."
       ],
       "tips_en": [
-        "Keep the raised leg as straight as you can.",
-        "Keep the other leg flat on the floor."
+        "Focus on controlled movement; avoid using momentum to lift your leg.",
+        "Keep your hips stable and prevent your torso from rotating or leaning.",
+        "Ensure the band stays taut throughout the entire range of motion."
       ],
       "tips_de": [
-        "Halte das gehobene Bein so gestreckt wie möglich.",
-        "Lasse das andere Bein flach am Boden."
+        "Konzentriere dich auf eine kontrollierte Bewegung; vermeide es, Schwung zu nutzen, um dein Bein zu heben.",
+        "Halte deine Hüften stabil und verhindere, dass dein Oberkörper rotiert oder sich neigt.",
+        "Stelle sicher, dass das Band während des gesamten Bewegungsbereichs straff bleibt."
       ],
       "tips_es": [
-        "Mantén la pierna elevada lo más recta posible.",
-        "Mantén la otra pierna plana en el suelo."
+        "Concéntrate en un movimiento controlado; evita usar el impulso para levantar la pierna.",
+        "Mantén tus caderas estables y evita que tu torso rote o se incline.",
+        "Asegúrate de que la banda permanezca tensa durante todo el rango de movimiento."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/banded-hamstring-stretch-main.webp"
+          "start": "images/flat/banded-fire-hydrant-start.webp",
+          "peak": "images/flat/banded-fire-hydrant-peak.webp"
         }
       }
     },
     {
-      "id": "banded-it-band-stretch",
-      "name_en": "Banded IT-Band Stretch",
-      "name_de": "IT-Band-Dehnung mit Band",
-      "name_es": "Estiramiento de Banda Iliotibial con Banda",
-      "description_en": "A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip.",
-      "description_de": "Eine liegende Dehnung, die mit einem Band ein Bein über den Körper zieht und die äußere Oberschenkel- und Hüftseite anspricht.",
-      "description_es": "Un estiramiento tumbado que usa una banda para cruzar una pierna sobre el cuerpo y trabajar el muslo y la cadera externos.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "isolation",
+      "id": "banded-glute-bridge",
+      "name_en": "Banded Glute Bridge",
+      "name_de": "Glute Bridge mit Band",
+      "name_es": "Puente de Glúteos con Banda",
+      "description_en": "A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the prime glute-max bridge — a cheap accessory that doubles as hip activation.",
+      "description_de": "Eine Glute Bridge mit Loop-Band oberhalb der Knie, bei der der Druck der Knie nach außen zusätzlich den mittleren Gesäßmuskel aktiviert.",
+      "description_es": "Un puente de glúteos con una banda circular por encima de las rodillas que suma tensión de abducción al empuje de cadera.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "resistance_band",
+      "equipment": "loop_band",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "abductors"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "gluteus_maximus",
-        "gluteus_medius"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy",
+        "rehabilitation",
+        "endurance"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "leg_day"
       ],
-      "is_unilateral": true,
+      "variation_group": "hip-thrust",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on your back with a band around one raised foot.",
-        "Hold the band with the opposite hand.",
-        "Draw the straight leg across your body toward the floor.",
-        "Hold for 20 to 30 seconds, breathing steadily.",
-        "Switch sides and repeat."
+        "Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart.",
+        "Place a loop band around both legs just above the knees.",
+        "Press the lower back into the floor and brace the core.",
+        "Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing the knees outward.",
+        "At the top, the body forms a straight line from shoulders to knees. Pause briefly.",
+        "Lower under control to the start and repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Lege dich auf den Rücken, ein Band um einen gehobenen Fuß.",
-        "Halte das Band mit der gegenüberliegenden Hand.",
-        "Ziehe das gestreckte Bein über den Körper Richtung Boden.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
-        "Wechsle die Seite und wiederhole."
+        "Lege dich auf den Rücken, Knie gebeugt, Füße schulterbreit flach auf dem Boden.",
+        "Lege ein Loop-Band um beide Beine knapp oberhalb der Knie.",
+        "Drücke den unteren Rücken in den Boden und spanne den Rumpf an.",
+        "Drücke durch die Fersen und spanne das Gesäß an, um die Hüfte in die Brücke zu heben — halte die Bandspannung, indem du die Knie nach außen drückst.",
+        "Oben bildet der Körper eine gerade Linie von den Schultern bis zu den Knien. Halte kurz inne.",
+        "Senke die Hüfte kontrolliert in die Ausgangsposition und wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Acuéstate boca arriba con una banda en un pie elevado.",
-        "Sujeta la banda con la mano contraria.",
-        "Lleva la pierna estirada cruzando el cuerpo hacia el suelo.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante.",
-        "Cambia de lado y repite."
+        "Túmbate boca arriba con las rodillas flexionadas y los pies apoyados en el suelo a la anchura de los hombros.",
+        "Coloca una banda circular alrededor de ambas piernas justo por encima de las rodillas.",
+        "Presiona la zona lumbar contra el suelo y activa el core.",
+        "Empuja con los talones y aprieta los glúteos para elevar las caderas en puente, manteniendo la tensión de la banda al empujar las rodillas hacia afuera.",
+        "Arriba, el cuerpo forma una línea recta de los hombros a las rodillas. Haz una breve pausa.",
+        "Baja de forma controlada hasta la posición inicial y repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Keep both shoulders down on the floor.",
-        "Stop when you feel a stretch along the outer thigh."
+        "The knees want to cave inward — that is the band telling you to push them out.",
+        "Stop the lift when your hips are level with your shoulders and knees; do not hyperextend the lower back.",
+        "Squeeze hard at the top — a fast, half-rep bridge feels easy because it is."
       ],
       "tips_de": [
-        "Halte beide Schultern am Boden.",
-        "Stoppe, sobald die Außenseite des Oberschenkels dehnt."
+        "Wollen die Knie nach innen fallen, drücke sie umso bewusster gegen das Band.",
+        "Drücke die Hüfte nicht über die Linie hinaus — der untere Rücken bleibt neutral.",
+        "Spanne oben maximal an — schnelle halbe Wiederholungen fühlen sich leicht an, weil sie es sind."
       ],
       "tips_es": [
-        "Mantén ambos hombros en el suelo.",
-        "Detente al sentir el estiramiento en el muslo externo."
+        "Las rodillas tienden a irse hacia dentro; empújalas hacia afuera contra la banda.",
+        "Detén la subida cuando las caderas queden a la altura de hombros y rodillas; no hiperextiendas la lumbar.",
+        "Aprieta fuerte arriba; un puente rápido a medio recorrido se siente fácil porque lo es."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/banded-it-band-stretch-main.webp"
+          "start": "images/flat/banded-glute-bridge-start.webp",
+          "peak": "images/flat/banded-glute-bridge-peak.webp"
         }
       }
     },
     {
-      "id": "banded-lat-stretch",
-      "name_en": "Banded Lat Stretch",
-      "name_de": "Lat-Dehnung mit Band",
-      "name_es": "Estiramiento de Dorsales con Banda",
-      "description_en": "A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension.",
-      "description_de": "Eine stehende Dehnung, die durch Vorbeugen bei gespanntem Band über Kopf den breiten Rückenmuskel dehnt.",
-      "description_es": "Un estiramiento de pie que alarga los dorsales al inclinarse hacia adelante sosteniendo una banda en tensión sobre la cabeza.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "isolation",
+      "id": "banded-good-morning",
+      "name_en": "Banded Good Morning",
+      "name_de": "Banded Good Morning",
+      "name_es": "Buenos Días con Banda",
+      "description_en": "A hip-hinge with a loop band over the upper back, targeting the hamstrings and glutes.",
+      "description_de": "Ein Hüft-Hinge mit Loop-Band über dem oberen Rücken, der Hamstrings und Gluteus trainiert.",
+      "description_es": "Un hip-hinge con banda elástica sobre la espalda alta, que trabaja isquiotibiales y glúteos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "resistance_band",
-      "body_part": "back",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi"
+        "gluteus_maximus",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "posterior_deltoid"
+        "erector_spinae"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "pull_day",
+        "leg_day"
       ],
+      "variation_group": "deadlift",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold a band overhead with both hands under light tension.",
-        "Hinge forward at the hips with your arms reaching ahead.",
-        "Let your chest sink to lengthen the sides of your back.",
-        "Hold for 20 to 30 seconds, breathing steadily."
+        "Stand on a loop band with both feet and pass it over the back of your neck.",
+        "Set feet hip-width with a soft bend in the knees.",
+        "Hinge at the hips, pushing them back with a flat back.",
+        "Lower until you feel a stretch in the hamstrings.",
+        "Drive the hips forward to return to standing."
       ],
       "instructions_de": [
-        "Halte ein Band mit beiden Händen über Kopf unter leichter Spannung.",
-        "Beuge dich aus der Hüfte nach vorn, die Arme nach vorn gestreckt.",
-        "Lasse die Brust sinken, um die Rückenseiten zu verlängern.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+        "Stelle dich mit beiden Füßen auf ein Loop-Band und lege es über den Nacken.",
+        "Setze die Füße hüftbreit, leichte Beugung in den Knien.",
+        "Beuge dich an den Hüften nach vorn, Rücken gerade.",
+        "Senke ab, bis du eine Dehnung in den Hamstrings spürst.",
+        "Drücke die Hüften nach vorn, um aufzurichten."
       ],
       "instructions_es": [
-        "Sujeta una banda sobre la cabeza con ambas manos en tensión ligera.",
-        "Inclínate desde las caderas con los brazos extendidos al frente.",
-        "Deja caer el pecho para alargar los lados de la espalda.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante."
+        "Pisa una banda elástica con ambos pies y pásala por la nuca.",
+        "Coloca los pies a la anchura de las caderas, ligera flexión de rodillas.",
+        "Flexiona desde la cadera empujándola atrás, espalda recta.",
+        "Baja hasta sentir el estiramiento en los isquiotibiales.",
+        "Empuja las caderas adelante para volver a la posición inicial."
       ],
       "tips_en": [
-        "Keep your arms straight and shoulders relaxed.",
-        "Relax and keep breathing throughout."
+        "Move from the hips, not the lower back.",
+        "Keep the chest up and the back flat throughout.",
+        "Use a band light enough to allow full range of motion."
       ],
       "tips_de": [
-        "Halte die Arme gestreckt und die Schultern entspannt.",
-        "Bleib locker und atme durchgehend weiter."
+        "Bewege dich aus der Hüfte, nicht aus dem unteren Rücken.",
+        "Brust offen, Rücken gerade halten.",
+        "Wähle ein Band leicht genug für vollen Bewegungsumfang."
       ],
       "tips_es": [
-        "Mantén los brazos estirados y los hombros relajados.",
-        "Relájate y sigue respirando todo el tiempo."
+        "Mueve desde la cadera, no desde la zona lumbar.",
+        "Pecho arriba y espalda recta.",
+        "Usa una banda lo bastante ligera para permitir el rango completo."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/banded-lat-stretch-main.webp"
+          "start": "images/flat/banded-good-morning-start.webp",
+          "peak": "images/flat/banded-good-morning-peak.webp"
         }
       }
     },
     {
-      "id": "banded-rear-delt-stretch",
-      "name_en": "Banded Rear Delt Stretch",
-      "name_de": "Hintere-Schulter-Dehnung mit Band",
-      "name_es": "Estiramiento de Deltoides Posterior con Banda",
-      "description_en": "A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension.",
-      "description_de": "Eine stehende Dehnung für die hintere Schulter, bei der ein Arm gegen Bandspannung über den Körper gezogen wird.",
-      "description_es": "Un estiramiento de pie para el hombro posterior llevando un brazo cruzado contra la tensión de la banda.",
+      "id": "banded-hamstring-stretch",
+      "name_en": "Banded Hamstring Stretch",
+      "name_de": "Hamstring-Dehnung mit Band",
+      "name_es": "Estiramiento de Isquiotibiales con Banda",
+      "description_en": "A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring.",
+      "description_de": "Eine liegende Dehnung, die mit einem Band um den Fuß das gestreckte Bein zum Oberkörper zieht und den hinteren Oberschenkel dehnt.",
+      "description_es": "Un estiramiento tumbado que usa una banda en el pie para acercar la pierna estirada al torso y alargar el isquiotibial.",
       "category": "stretching",
       "force_type": "static",
       "mechanic": "isolation",
       "difficulty": "beginner",
       "equipment": "resistance_band",
-      "body_part": "shoulders",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "posterior_deltoid"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "rhomboids",
-        "trapezius"
+        "gastrocnemius"
       ],
       "goals": [
         "mobility"
@@ -1289,130 +1681,145 @@
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Loop a band around one arm and hold the other end.",
-        "Draw that arm horizontally across your chest.",
-        "Use the band to deepen the pull gently.",
+        "Lie on your back and loop a band around one foot.",
+        "Raise that leg straight up, holding the band in both hands.",
+        "Gently pull the band to draw the leg toward you.",
         "Hold for 20 to 30 seconds, breathing steadily.",
         "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Lege ein Band um einen Arm und halte das andere Ende.",
-        "Ziehe den Arm waagerecht über die Brust.",
-        "Nutze das Band, um den Zug sanft zu vertiefen.",
+        "Lege dich auf den Rücken und lege ein Band um einen Fuß.",
+        "Hebe das Bein gerade nach oben und halte das Band mit beiden Händen.",
+        "Ziehe sanft am Band, um das Bein zu dir zu führen.",
         "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
         "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Pasa una banda por un brazo y sujeta el otro extremo.",
-        "Lleva ese brazo en horizontal sobre el pecho.",
-        "Usa la banda para profundizar el tirón suavemente.",
+        "Acuéstate boca arriba y pasa una banda por un pie.",
+        "Eleva esa pierna recta, sujetando la banda con ambas manos.",
+        "Tira suavemente de la banda para acercar la pierna.",
         "Mantén de 20 a 30 segundos, respirando de forma constante.",
         "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Keep the working shoulder relaxed and down.",
-        "Relax and keep breathing throughout."
+        "Keep the raised leg as straight as you can.",
+        "Keep the other leg flat on the floor."
       ],
       "tips_de": [
-        "Halte die arbeitende Schulter entspannt und unten.",
-        "Bleib locker und atme durchgehend weiter."
+        "Halte das gehobene Bein so gestreckt wie möglich.",
+        "Lasse das andere Bein flach am Boden."
       ],
       "tips_es": [
-        "Mantén el hombro que trabaja relajado y abajo.",
-        "Relájate y sigue respirando todo el tiempo."
+        "Mantén la pierna elevada lo más recta posible.",
+        "Mantén la otra pierna plana en el suelo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/banded-rear-delt-stretch-main.webp"
+          "main": "images/flat/banded-hamstring-stretch-main.webp"
         }
       }
     },
     {
-      "id": "banded-shoulder-stretch",
-      "name_en": "Banded Shoulder Stretch",
-      "name_de": "Schulterdehnung mit Band",
-      "name_es": "Estiramiento de Hombros con Banda",
-      "description_en": "A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low.",
-      "description_de": "Eine stehende Dehnung, die mit einem Band hinter dem Rücken — eine Hand hoch, eine tief — Schultern und Brust öffnet.",
-      "description_es": "Un estiramiento de pie que abre los hombros y el pecho sujetando una banda tras la espalda, una mano arriba y otra abajo.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "isolation",
+      "id": "banded-hip-thrust",
+      "name_en": "Banded Hip Thrust",
+      "name_de": "Band-Hüftstoß",
+      "name_es": "Empuje de Cadera con Banda",
+      "description_en": "This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength.",
+      "description_de": "Diese Übung verwendet ein Loop-Band, um die Gesäßmuskelaktivierung während eines Hüftstoßes zu erhöhen und zielt effektiv auf Gluteus maximus, Hamstrings und Gluteus medius ab.",
+      "description_es": "Este ejercicio utiliza una banda de bucle para aumentar la activación de los glúteos durante un empuje de cadera, trabajando eficazmente el glúteo mayor, los isquiotibiales y el glúteo medio para mejorar la fuerza de la parte inferior del cuerpo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "resistance_band",
-      "body_part": "shoulders",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "pectoralis_major"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "leg_day",
+        "glute_focus",
+        "requires_bench"
       ],
+      "variation_group": "hip-thrust",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold a band behind your back, one hand high and one low.",
-        "Keep light tension in the band.",
-        "Open your chest and draw your shoulders gently back.",
-        "Hold for 20 to 30 seconds, breathing steadily."
+        "Place a loop band just above your knees and sit on the floor with your upper back against a bench.",
+        "Bend your knees, plant your feet hip-width apart, and position the band to create tension.",
+        "Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shoulders to knees.",
+        "Squeeze your glutes forcefully at the top, ensuring your knees are pushed out against the band.",
+        "Slowly lower your hips back to the starting position with control."
       ],
       "instructions_de": [
-        "Halte ein Band hinter dem Rücken, eine Hand hoch, eine tief.",
-        "Halte leichte Spannung im Band.",
-        "Öffne die Brust und ziehe die Schultern sanft zurück.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+        "Platziere ein Loop-Band knapp über deinen Knien und setze dich mit dem oberen Rücken an eine Bank.",
+        "Beuge deine Knie, stelle deine Füße hüftbreit auf und positioniere das Band, um Spannung zu erzeugen.",
+        "Drücke dich durch die Fersen, strecke deine Hüften und hebe dein Gesäß vom Boden, bis dein Körper eine gerade Linie bildet.",
+        "Spanne deine Gesäßmuskeln am höchsten Punkt kräftig an und drücke die Knie gegen das Band nach außen.",
+        "Senke deine Hüften langsam und kontrolliert in die Ausgangsposition zurück."
       ],
       "instructions_es": [
-        "Sujeta una banda tras la espalda, una mano arriba y otra abajo.",
-        "Mantén una tensión ligera en la banda.",
-        "Abre el pecho y lleva los hombros suavemente atrás.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante."
+        "Coloca una banda de bucle justo por encima de tus rodillas y siéntate en el suelo con la parte superior de tu espalda contra un banco.",
+        "Dobla las rodillas, apoya los pies al ancho de las caderas y posiciona la banda para crear tensión.",
+        "Impúlsate a través de los talones, extiende las caderas y levanta los glúteos del suelo hasta que tu cuerpo forme una línea recta.",
+        "Aprieta los glúteos con fuerza en la parte superior, asegurándote de empujar las rodillas hacia afuera contra la banda.",
+        "Baja lentamente las caderas a la posición inicial con control."
       ],
       "tips_en": [
-        "Keep your ribs down and avoid arching your back.",
-        "Move your hands farther apart to ease the stretch."
+        "Maintain constant tension on the band throughout the movement.",
+        "Focus on a strong glute contraction at the peak of the thrust.",
+        "Keep your chin tucked and gaze forward to maintain a neutral spine.",
+        "Ensure your shins are vertical at the top of the movement."
       ],
       "tips_de": [
-        "Halte die Rippen unten und vermeide ein Hohlkreuz.",
-        "Bewege die Hände weiter auseinander, um die Dehnung zu erleichtern."
+        "Halte während der gesamten Bewegung eine konstante Spannung auf dem Band.",
+        "Konzentriere dich auf eine starke Gesäßkontraktion am Höhepunkt des Stoßes.",
+        "Halte dein Kinn eingezogen und den Blick nach vorne für eine neutrale Wirbelsäule.",
+        "Stelle sicher, dass deine Schienbeine am oberen Punkt der Bewegung vertikal sind."
       ],
       "tips_es": [
-        "Mantén las costillas abajo y evita arquear la espalda.",
-        "Separa más las manos para suavizar el estiramiento."
+        "Mantén una tensión constante en la banda durante todo el movimiento.",
+        "Concéntrate en una fuerte contracción de los glúteos en el pico del empuje.",
+        "Mantén la barbilla metida y la mirada al frente para una columna vertebral neutra.",
+        "Asegúrate de que tus espinillas estén verticales en la parte superior del movimiento."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/banded-shoulder-stretch-main.webp"
+          "start": "images/flat/banded-hip-thrust-start.webp",
+          "peak": "images/flat/banded-hip-thrust-peak.webp"
         }
       }
     },
     {
-      "id": "banded-triceps-stretch",
-      "name_en": "Banded Triceps Stretch",
-      "name_de": "Trizeps-Dehnung mit Band",
-      "name_es": "Estiramiento de Tríceps con Banda",
-      "description_en": "A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension.",
-      "description_de": "Eine stehende Dehnung, die durch Führen einer Hand hinter den Kopf gegen Bandspannung den Trizeps dehnt.",
-      "description_es": "Un estiramiento de pie que alarga el tríceps llevando una mano tras la cabeza contra la tensión de la banda.",
+      "id": "banded-it-band-stretch",
+      "name_en": "Banded IT-Band Stretch",
+      "name_de": "IT-Band-Dehnung mit Band",
+      "name_es": "Estiramiento de Banda Iliotibial con Banda",
+      "description_en": "A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip.",
+      "description_de": "Eine liegende Dehnung, die mit einem Band ein Bein über den Körper zieht und die äußere Oberschenkel- und Hüftseite anspricht.",
+      "description_es": "Un estiramiento tumbado que usa una banda para cruzar una pierna sobre el cuerpo y trabajar el muslo y la cadera externos.",
       "category": "stretching",
       "force_type": "static",
       "mechanic": "isolation",
       "difficulty": "beginner",
       "equipment": "resistance_band",
-      "body_part": "upper_arms",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "triceps_brachii"
+        "abductors"
       ],
       "secondary_muscles": [
-        "latissimus_dorsi"
+        "gluteus_maximus",
+        "gluteus_medius"
       ],
       "goals": [
         "mobility"
@@ -1424,1040 +1831,1017 @@
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold a band that runs down your back, top hand behind your head.",
-        "Anchor the lower hand at your lower back.",
-        "Reach the top hand down to feel the triceps lengthen.",
+        "Lie on your back with a band around one raised foot.",
+        "Hold the band with the opposite hand.",
+        "Draw the straight leg across your body toward the floor.",
         "Hold for 20 to 30 seconds, breathing steadily.",
         "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Halte ein Band, das den Rücken hinunterläuft, die obere Hand hinter dem Kopf.",
-        "Verankere die untere Hand am unteren Rücken.",
-        "Führe die obere Hand nach unten, bis der Trizeps dehnt.",
+        "Lege dich auf den Rücken, ein Band um einen gehobenen Fuß.",
+        "Halte das Band mit der gegenüberliegenden Hand.",
+        "Ziehe das gestreckte Bein über den Körper Richtung Boden.",
         "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
         "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Sujeta una banda que baja por la espalda, con la mano de arriba tras la cabeza.",
-        "Fija la mano de abajo en la zona lumbar.",
-        "Baja la mano de arriba hasta sentir el tríceps estirarse.",
+        "Acuéstate boca arriba con una banda en un pie elevado.",
+        "Sujeta la banda con la mano contraria.",
+        "Lleva la pierna estirada cruzando el cuerpo hacia el suelo.",
         "Mantén de 20 a 30 segundos, respirando de forma constante.",
         "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Keep your head upright and ribs down.",
-        "Relax and keep breathing throughout."
+        "Keep both shoulders down on the floor.",
+        "Stop when you feel a stretch along the outer thigh."
       ],
       "tips_de": [
-        "Halte den Kopf aufrecht und die Rippen unten.",
-        "Bleib locker und atme durchgehend weiter."
+        "Halte beide Schultern am Boden.",
+        "Stoppe, sobald die Außenseite des Oberschenkels dehnt."
       ],
       "tips_es": [
-        "Mantén la cabeza erguida y las costillas abajo.",
-        "Relájate y sigue respirando todo el tiempo."
+        "Mantén ambos hombros en el suelo.",
+        "Detente al sentir el estiramiento en el muslo externo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/banded-triceps-stretch-main.webp"
+          "main": "images/flat/banded-it-band-stretch-main.webp"
         }
       }
     },
     {
-      "id": "barbell-calf-raise",
-      "name_en": "Barbell Calf Raise",
-      "name_de": "Langhantel-Wadenheben",
-      "name_es": "Elevación de Talones con Barra",
-      "description_en": "A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch.",
-      "description_de": "Eine Wadenübung mit Langhantel auf dem oberen Rücken, ausgeführt mit den Fußballen auf einer Erhöhung für volle Bewegungsweite.",
-      "description_es": "Una elevación de talones con barra sobre la espalda realizada en una plataforma, que aísla los gemelos con un rango completo.",
+      "id": "banded-kneeling-hip-thrust",
+      "name_en": "Banded Kneeling Hip Thrust",
+      "name_de": "Kniender Hüftstoß mit Band",
+      "name_es": "Empuje de Cadera Arrodillado con Banda",
+      "description_en": "This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position.",
+      "description_de": "Diese Übung stärkt Gesäß und hintere Oberschenkelmuskulatur, indem du die Hüften aus kniender Position gegen Bandwiderstand vorwärts stößt.",
+      "description_es": "Este ejercicio fortalece los glúteos y los isquiotibiales al impulsar las caderas hacia adelante contra la resistencia de una banda desde una posición arrodillada.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "lower_legs",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "gastrocnemius"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "soleus"
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "leg_day",
+        "glute_focus"
       ],
-      "variation_group": "calf-raise",
+      "variation_group": "hip-thrust",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Place a barbell across your upper back as in a squat.",
-        "Stand with the balls of your feet on a raised platform.",
-        "Push up onto your toes as high as possible.",
-        "Pause and squeeze your calves at the top.",
-        "Lower your heels below the platform and repeat."
+        "Place a loop band just above your knees. Kneel on the floor with your torso upright and knees hip-width apart.",
+        "Lean slightly forward from your hips, keeping your back straight and core braced.",
+        "Initiate the movement by squeezing your glutes, driving your hips forward until your torso is upright.",
+        "Squeeze your glutes hard at the top, maintaining tension on the band.",
+        "Slowly reverse the movement, controlling the band's resistance as you return to the starting position."
       ],
       "instructions_de": [
-        "Lege eine Langhantel wie bei der Kniebeuge auf den oberen Rücken.",
-        "Stehe mit den Fußballen auf einer erhöhten Plattform.",
-        "Drücke dich so hoch wie möglich auf die Zehenspitzen.",
-        "Halte kurz inne und spanne die Waden oben an.",
-        "Senke die Fersen unter die Plattform und wiederhole."
+        "Platziere ein Loop-Band knapp über deinen Knien. Knie dich auf den Boden, Oberkörper aufrecht, Knie hüftbreit auseinander.",
+        "Lehne dich leicht aus den Hüften nach vorne, halte den Rücken gerade und den Rumpf angespannt.",
+        "Beginne die Bewegung, indem du die Gesäßmuskeln anspannst und die Hüften nach vorne stößt, bis dein Oberkörper aufrecht ist.",
+        "Spanne die Gesäßmuskeln oben fest an und halte die Spannung auf dem Band.",
+        "Kehre die Bewegung langsam um und kontrolliere den Widerstand des Bandes, während du in die Startposition zurückkehrst."
       ],
       "instructions_es": [
-        "Coloca una barra en la parte alta de la espalda como en una sentadilla.",
-        "Párate con las puntas de los pies en una plataforma elevada.",
-        "Sube sobre los dedos de los pies lo más alto posible.",
-        "Haz una pausa y aprieta los gemelos en la parte superior.",
-        "Baja los talones por debajo de la plataforma y repite."
+        "Coloca una banda de bucle justo por encima de tus rodillas. Arrodíllate en el suelo con el torso erguido y las rodillas separadas al ancho de las caderas.",
+        "Inclínate ligeramente hacia adelante desde las caderas, manteniendo la espalda recta y el core contraído.",
+        "Inicia el movimiento apretando los glúteos, impulsando las caderas hacia adelante hasta que tu torso esté erguido.",
+        "Aprieta los glúteos con fuerza en la parte superior, manteniendo la tensión en la banda.",
+        "Invierte lentamente el movimiento, controlando la resistencia de la banda mientras regresas a la posición inicial."
       ],
       "tips_en": [
-        "Avoid bouncing out of the bottom stretch position.",
-        "Keep your knees straight but not locked throughout the set.",
-        "Move slowly to stay balanced under the bar."
+        "Focus on a strong glute contraction at the top of the movement.",
+        "Keep your core engaged throughout to prevent arching your lower back.",
+        "Maintain constant tension on the band by pushing your knees slightly outwards."
       ],
       "tips_de": [
-        "Halte die Beine gestreckt, ohne die Knie hart durchzudrücken.",
-        "Federe am tiefsten Punkt nicht nach, sondern halte die Dehnung kurz.",
-        "Bewege dich kontrolliert, damit du mit der Hantel nicht ins Schwanken gerätst."
+        "Konzentriere dich auf eine starke Gesäßkontraktion am oberen Punkt der Bewegung.",
+        "Halte den Rumpf während der gesamten Übung angespannt, um ein Hohlkreuz zu vermeiden.",
+        "Halte das Band ständig unter Spannung, indem du die Knie leicht nach außen drückst."
       ],
       "tips_es": [
-        "Evita rebotar en la parte baja del movimiento.",
-        "Mantén las rodillas extendidas pero sin bloquearlas con fuerza.",
-        "Sube y baja en vertical, sin dejar que los tobillos se venzan hacia fuera."
+        "Concéntrate en una fuerte contracción de los glúteos en la parte superior del movimiento.",
+        "Mantén el core activado en todo momento para evitar arquear la espalda baja.",
+        "Mantén una tensión constante en la banda empujando las rodillas ligeramente hacia afuera."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-calf-raise-start.webp",
-          "peak": "images/flat/barbell-calf-raise-peak.webp"
+          "start": "images/flat/banded-kneeling-hip-thrust-start.webp",
+          "peak": "images/flat/banded-kneeling-hip-thrust-peak.webp"
         }
       }
     },
     {
-      "id": "barbell-curl",
-      "name_en": "Barbell Curl",
-      "name_de": "Langhantel-Curl",
-      "name_es": "Curl con Barra",
-      "description_en": "A classic biceps isolation exercise using a barbell for maximal loading.",
-      "description_de": "Eine klassische Bizeps-Isolationsübung mit Langhantel für maximale Belastung.",
-      "description_es": "Un ejercicio clásico de aislamiento de bíceps que usa la barra para una carga máxima.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "banded-lat-stretch",
+      "name_en": "Banded Lat Stretch",
+      "name_de": "Lat-Dehnung mit Band",
+      "name_es": "Estiramiento de Dorsales con Banda",
+      "description_en": "A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension.",
+      "description_de": "Eine stehende Dehnung, die durch Vorbeugen bei gespanntem Band über Kopf den breiten Rückenmuskel dehnt.",
+      "description_es": "Un estiramiento de pie que alarga los dorsales al inclinarse hacia adelante sosteniendo una banda en tensión sobre la cabeza.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "barbell",
-      "body_part": "upper_arms",
+      "equipment": "resistance_band",
+      "body_part": "back",
       "primary_muscles": [
-        "biceps_brachii"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "brachialis",
-        "forearm_flexors"
+        "posterior_deltoid"
       ],
       "goals": [
-        "hypertrophy"
+        "mobility"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding a barbell with a shoulder-width underhand grip.",
-        "Curl the bar up toward your shoulders.",
-        "Squeeze at the top, then lower under control.",
-        "Repeat."
+        "Hold a band overhead with both hands under light tension.",
+        "Hinge forward at the hips with your arms reaching ahead.",
+        "Let your chest sink to lengthen the sides of your back.",
+        "Hold for 20 to 30 seconds, breathing steadily."
       ],
       "instructions_de": [
-        "Stehe mit einem schulterbreiten Untergriff an der Langhantel.",
-        "Curle die Stange zu den Schultern.",
-        "Spanne oben an, dann senke kontrolliert.",
-        "Wiederhole."
+        "Halte ein Band mit beiden Händen über Kopf unter leichter Spannung.",
+        "Beuge dich aus der Hüfte nach vorn, die Arme nach vorn gestreckt.",
+        "Lasse die Brust sinken, um die Rückenseiten zu verlängern.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
       ],
       "instructions_es": [
-        "Párate sosteniendo una barra con agarre supino a la anchura de los hombros.",
-        "Sube la barra hacia los hombros.",
-        "Aprieta en la parte superior, luego baja de forma controlada.",
-        "Repite."
+        "Sujeta una banda sobre la cabeza con ambas manos en tensión ligera.",
+        "Inclínate desde las caderas con los brazos extendidos al frente.",
+        "Deja caer el pecho para alargar los lados de la espalda.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
       ],
       "tips_en": [
-        "Avoid swinging the torso.",
-        "Keep elbows pinned at your sides."
+        "Keep your arms straight and shoulders relaxed.",
+        "Relax and keep breathing throughout."
       ],
       "tips_de": [
-        "Vermeide Schwung mit dem Oberkörper.",
-        "Halte die Ellbogen nah am Körper."
+        "Halte die Arme gestreckt und die Schultern entspannt.",
+        "Bleib locker und atme durchgehend weiter."
       ],
       "tips_es": [
-        "Evita balancear el torso.",
-        "Mantén los codos pegados a los costados."
+        "Mantén los brazos estirados y los hombros relajados.",
+        "Relájate y sigue respirando todo el tiempo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-curl-start.webp",
-          "peak": "images/flat/barbell-curl-peak.webp"
+          "main": "images/flat/banded-lat-stretch-main.webp"
         }
       }
     },
     {
-      "id": "barbell-front-raise",
-      "name_en": "Barbell Front Raise",
-      "name_de": "Langhantel-Frontheben",
-      "name_es": "Elevación Frontal con Barra",
-      "description_en": "An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids.",
-      "description_de": "Eine Isolationsübung für die vordere Schulter, bei der eine Langhantel mit gestreckten Armen bis auf Schulterhöhe angehoben wird.",
-      "description_es": "Una elevación frontal con barra que aísla el deltoides anterior al subir el peso con los brazos rectos hasta la altura de los hombros.",
+      "id": "banded-lateral-walk",
+      "name_en": "Banded Lateral Walk",
+      "name_de": "Lateral Walk mit Band",
+      "name_es": "Caminata Lateral con Banda",
+      "description_en": "A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. Constant abduction tension fires the gluteus medius — a staple warm-up and rehab drill for hip stability.",
+      "description_de": "Ein seitliches Gehen gegen die Spannung eines Loop-Bands, das den mittleren Gesäßmuskel aktiviert und als Aufwärm- und Stabilitätsübung dient.",
+      "description_es": "Un desplazamiento lateral a pasos con una banda circular por encima de las rodillas o en los tobillos, que activa el glúteo medio.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "shoulders",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid"
+        "gluteus_medius"
       ],
       "secondary_muscles": [
-        "lateral_deltoid",
-        "pectoralis_major",
-        "serratus_anterior"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "goals": [
+        "rehabilitation",
+        "endurance",
         "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "leg_day",
+        "warm_up"
       ],
-      "variation_group": "front-raise",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding a barbell with an overhand grip at thigh level.",
-        "Keep your arms straight and core braced.",
-        "Raise the barbell in front of you to shoulder height.",
-        "Pause briefly at the top.",
-        "Lower under control and repeat."
+        "Place a loop band around the legs above the knees (or around the ankles for a harder version).",
+        "Stand in a quarter-squat: feet shoulder-width, hips back, chest up, knees tracking over the toes.",
+        "Step one foot directly out to the side against the band tension.",
+        "Bring the trailing foot in toward the lead — keep tension on the band the entire time, do not let the feet snap together.",
+        "Continue side-stepping in one direction for the prescribed reps or distance, then reverse.",
+        "Stay low throughout; do not pop up between steps."
       ],
       "instructions_de": [
-        "Stehe und halte eine Langhantel mit Obergriff vor den Oberschenkeln.",
-        "Halte die Arme gestreckt und den Rumpf angespannt.",
-        "Hebe die Langhantel nach vorne auf Schulterhöhe.",
-        "Halte kurz oben inne.",
-        "Senke kontrolliert und wiederhole."
+        "Lege ein Loop-Band oberhalb der Knie um die Beine (oder für die schwerere Variante um die Knöchel).",
+        "Stehe in einer Viertelkniebeuge: Füße schulterbreit, Hüfte zurück, Brust aufrecht, Knie über den Zehen.",
+        "Mache mit einem Fuß einen Schritt direkt zur Seite gegen die Bandspannung.",
+        "Ziehe den hinteren Fuß nach — halte das Band dabei durchgehend auf Spannung und lass die Füße nicht zusammenschnappen.",
+        "Gehe für die vorgegebene Wiederholungszahl oder Distanz seitwärts in eine Richtung, dann wechsle die Richtung.",
+        "Bleibe die ganze Zeit tief — richte dich zwischen den Schritten nicht auf."
       ],
       "instructions_es": [
-        "Párate sosteniendo una barra con agarre prono a la altura de los muslos.",
-        "Mantén los brazos extendidos y el core contraído.",
-        "Eleva la barra frente a ti hasta la altura de los hombros.",
-        "Haz una breve pausa en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Coloca una banda circular alrededor de las piernas por encima de las rodillas (o en los tobillos para una versión más difícil).",
+        "Ponte en cuarto de sentadilla: pies a la anchura de los hombros, caderas atrás, pecho alto y rodillas alineadas con los pies.",
+        "Da un paso lateral con un pie directamente hacia el lado contra la tensión de la banda.",
+        "Acerca el pie de atrás hacia el de delante manteniendo la tensión de la banda en todo momento; no dejes que los pies se junten de golpe.",
+        "Sigue dando pasos laterales en una dirección durante las repeticiones o la distancia indicada y luego invierte.",
+        "Permanece abajo todo el rato; no te incorpores entre paso y paso."
       ],
       "tips_en": [
-        "Use a light weight to avoid swinging the bar up.",
-        "Avoid leaning back as the bar rises.",
-        "Keep your wrists neutral rather than letting them bend backward."
+        "Keep the toes pointing straight forward — do not let the lead foot turn out.",
+        "Hips stay level; do not rock side-to-side as you step.",
+        "If the knees cave inward, the band is too strong — drop to a lighter one."
       ],
       "tips_de": [
-        "Hebe die Hantel ohne Schwung aus dem Oberkörper an.",
-        "Zieh die Schultern dabei nicht zu den Ohren hoch.",
-        "Spanne das Gesäß an, um ein Ausweichen ins Hohlkreuz zu verhindern."
+        "Halte die Zehen gerade nach vorn gerichtet — lass den führenden Fuß nicht ausdrehen.",
+        "Die Hüfte bleibt waagerecht — schaukle beim Schritt nicht von Seite zu Seite.",
+        "Fallen die Knie nach innen, ist das Band zu stark — nimm ein leichteres."
       ],
       "tips_es": [
-        "Usa un peso moderado para no balancear el cuerpo.",
-        "Evita encoger los hombros mientras subes la barra.",
-        "Mantén las muñecas neutras, sin dejar que se doblen hacia atrás."
+        "Mantén las puntas de los pies hacia el frente; no dejes que el pie de delante se abra.",
+        "Las caderas se quedan niveladas; no te balancees de lado a lado al caminar.",
+        "Si las rodillas se van hacia dentro, la banda es demasiado dura; usa una más suave."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-front-raise-start.webp",
-          "peak": "images/flat/barbell-front-raise-peak.webp"
+          "start": "images/flat/banded-lateral-walk-start.webp",
+          "peak": "images/flat/banded-lateral-walk-peak.webp"
         }
       }
     },
     {
-      "id": "barbell-glute-bridge",
-      "name_en": "Barbell Glute Bridge",
-      "name_de": "Langhantel-Gesäßbrücke",
-      "name_es": "Puente de Glúteos con Barra",
-      "description_en": "A weighted glute bridge using a barbell for increased resistance.",
-      "description_de": "Eine Gesäßbrücke mit Langhantel für erhöhten Widerstand.",
-      "description_es": "Un puente de glúteos con carga usando una barra para mayor resistencia.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_legs",
+      "id": "banded-rear-delt-stretch",
+      "name_en": "Banded Rear Delt Stretch",
+      "name_de": "Hintere-Schulter-Dehnung mit Band",
+      "name_es": "Estiramiento de Deltoides Posterior con Banda",
+      "description_en": "A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension.",
+      "description_de": "Eine stehende Dehnung für die hintere Schulter, bei der ein Arm gegen Bandspannung über den Körper gezogen wird.",
+      "description_es": "Un estiramiento de pie para el hombro posterior llevando un brazo cruzado contra la tensión de la banda.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "resistance_band",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gluteus_maximus"
+        "posterior_deltoid"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "leg_day",
-        "lower_back_safe",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "hip-thrust",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on the floor with a barbell across your hips and knees bent.",
-        "Drive your hips up by squeezing your glutes.",
-        "Hold at the top with hips fully extended.",
-        "Lower with control.",
-        "Repeat."
+        "Loop a band around one arm and hold the other end.",
+        "Draw that arm horizontally across your chest.",
+        "Use the band to deepen the pull gently.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Lege dich auf den Boden mit einer Langhantel über den Hüften und gebeugten Knien.",
-        "Stoße die Hüften nach oben, indem du die Gesäßmuskeln anspannst.",
-        "Halte oben mit vollständig gestreckten Hüften.",
-        "Senke kontrolliert.",
-        "Wiederhole."
+        "Lege ein Band um einen Arm und halte das andere Ende.",
+        "Ziehe den Arm waagerecht über die Brust.",
+        "Nutze das Band, um den Zug sanft zu vertiefen.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Acuéstate en el suelo con una barra sobre las caderas y las rodillas flexionadas.",
-        "Eleva las caderas apretando los glúteos.",
-        "Aguanta en la parte superior con las caderas completamente extendidas.",
-        "Baja con control.",
-        "Repite."
+        "Pasa una banda por un brazo y sujeta el otro extremo.",
+        "Lleva ese brazo en horizontal sobre el pecho.",
+        "Usa la banda para profundizar el tirón suavemente.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Drive through your heels rather than your toes.",
-        "Finish with your ribs down to avoid arching the lower back.",
-        "Keep your knees in line with your feet, not caving inward."
+        "Keep the working shoulder relaxed and down.",
+        "Relax and keep breathing throughout."
       ],
       "tips_de": [
-        "Drücke die Fersen fest in den Boden.",
-        "Halte die Rippen unten, damit die Streckung nicht ins Hohlkreuz kippt.",
-        "Halte die Hantel mit den Händen stabil auf der Hüfte."
+        "Halte die arbeitende Schulter entspannt und unten.",
+        "Bleib locker und atme durchgehend weiter."
       ],
       "tips_es": [
-        "Evita arquear la zona lumbar al extender la cadera.",
-        "Empuja con los talones, no con las puntas de los pies.",
-        "Mete la barbilla y mantén la parte alta de la espalda apoyada."
+        "Mantén el hombro que trabaja relajado y abajo.",
+        "Relájate y sigue respirando todo el tiempo."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-glute-bridge-start.webp",
-          "peak": "images/flat/barbell-glute-bridge-peak.webp"
+          "main": "images/flat/banded-rear-delt-stretch-main.webp"
         }
       }
     },
     {
-      "id": "barbell-lunge",
-      "name_en": "Barbell Lunge",
-      "name_de": "Langhantel-Ausfallschritt",
-      "name_es": "Zancada con Barra",
-      "description_en": "A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.",
-      "description_de": "Ein Ausfallschritt nach vorn mit einer Langhantel auf dem oberen Rücken — trainiert Quadrizeps und Gesäßmuskeln einbeinig.",
-      "description_es": "Una zancada hacia delante con la barra sobre la parte alta de la espalda, entrenando cuádriceps y glúteos una pierna a la vez.",
+      "id": "banded-romanian-deadlift",
+      "name_en": "Banded Romanian Deadlift",
+      "name_de": "Banded Romanian Deadlift",
+      "name_es": "Peso Muerto Rumano con Banda",
+      "description_en": "A Romanian deadlift using a loop band, ideal for warm-ups and learning the hip-hinge pattern.",
+      "description_de": "Ein Romanian Deadlift mit Loop-Band, ideal für Aufwärmen und das Erlernen des Hip-Hinge.",
+      "description_es": "Un peso muerto rumano con banda elástica, ideal para calentar y aprender el patrón de hip-hinge.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
       "body_part": "upper_legs",
       "primary_muscles": [
         "gluteus_maximus",
-        "quadriceps"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_medius",
-        "hamstrings"
+        "erector_spinae"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "knee_safe"
+        "pull_day",
+        "leg_day"
       ],
-      "variation_group": "lunge",
-      "is_unilateral": true,
+      "variation_group": "deadlift",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Place a barbell across your upper back and stand tall.",
-        "Step forward with one leg into a long stride.",
-        "Lower your back knee toward the ground until your front thigh is parallel.",
-        "Drive through your front heel to return to standing.",
-        "Complete reps on one side, then switch."
+        "Stand on a loop band with both feet and grip the top of the band.",
+        "Set feet hip-width with a soft bend in the knees.",
+        "Hinge at the hips, sliding the hands down the legs.",
+        "Lower until you feel a stretch in the hamstrings.",
+        "Drive the hips forward to return to standing."
       ],
       "instructions_de": [
-        "Lege eine Langhantel auf den oberen Rücken und stehe aufrecht.",
-        "Tritt mit einem Bein weit nach vorne.",
-        "Senke das hintere Knie in Richtung Boden, bis der vordere Oberschenkel parallel ist.",
-        "Drücke durch die Ferse des vorderen Fußes zurück in den Stand.",
-        "Absolviere alle Wiederholungen auf einer Seite, dann wechsle."
+        "Stelle dich mit beiden Füßen auf ein Loop-Band und greife das obere Ende.",
+        "Setze die Füße hüftbreit, leichte Beugung in den Knien.",
+        "Beuge dich an den Hüften, Hände gleiten an den Beinen entlang.",
+        "Senke ab, bis du eine Dehnung in den Hamstrings spürst.",
+        "Drücke die Hüften nach vorn, um aufzurichten."
       ],
       "instructions_es": [
-        "Coloca una barra en la parte alta de la espalda y párate erguido.",
-        "Da un paso adelante con una pierna en una zancada larga.",
-        "Baja la rodilla trasera hacia el suelo hasta que el muslo delantero quede paralelo.",
-        "Impulsa a través del talón delantero para volver a la posición inicial.",
-        "Completa las repeticiones de un lado, luego cambia."
+        "Pisa una banda elástica con ambos pies y agarra el extremo superior.",
+        "Coloca los pies a la anchura de las caderas, ligera flexión de rodillas.",
+        "Flexiona desde la cadera, deslizando las manos por las piernas.",
+        "Baja hasta sentir el estiramiento en los isquiotibiales.",
+        "Empuja las caderas adelante para volver a la posición inicial."
       ],
       "tips_en": [
-        "Take a stride long enough that your front knee stays over your ankle.",
-        "Keep your torso upright and core braced under the bar.",
-        "Push the floor away through the front heel, not the toes."
+        "Keep the band close to the legs throughout.",
+        "Stop at the bottom of your clean range — no rounded back.",
+        "The movement is a hinge, not a squat — knees barely bend."
       ],
       "tips_de": [
-        "Mache den Schritt so lang, dass dein vorderes Knie über dem Sprunggelenk bleibt.",
-        "Halte den Oberkörper aufrecht und den Rumpf unter der Stange angespannt.",
-        "Drücke dich über die vordere Ferse ab, nicht über die Zehen."
+        "Halte das Band nah an den Beinen.",
+        "Stoppe am unteren Punkt deines sauberen Bewegungsbereichs — kein runder Rücken.",
+        "Die Bewegung ist ein Hinge, kein Squat — Knie beugen sich kaum."
       ],
       "tips_es": [
-        "Da una zancada lo bastante larga para que la rodilla delantera quede sobre el tobillo.",
-        "Mantén el torso erguido y el core contraído bajo la barra.",
-        "Empuja el suelo con el talón delantero, no con los dedos."
+        "Mantén la banda cerca de las piernas.",
+        "Detente en el punto bajo de tu rango limpio — no redondees la espalda.",
+        "El movimiento es un hinge, no una sentadilla — las rodillas casi no se flexionan."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-reverse-lunge-start.webp",
-          "peak": "images/flat/barbell-reverse-lunge-peak.webp"
+          "start": "images/flat/banded-romanian-deadlift-start.webp",
+          "peak": "images/flat/banded-romanian-deadlift-peak.webp"
         }
       }
     },
     {
-      "id": "barbell-pullover",
-      "name_en": "Barbell Pullover",
-      "name_de": "Langhantel-Pullover",
-      "name_es": "Pullover con Barra",
-      "description_en": "A compound movement stretching and loading the lats and chest through a wide arc.",
-      "description_de": "Eine Verbundübung, die Latissimus und Brust durch einen weiten Bogen dehnt und belastet.",
-      "description_es": "Un movimiento compuesto que estira y trabaja el dorsal y el pectoral a través de un arco amplio.",
+      "id": "banded-seated-hip-abduction",
+      "name_en": "Banded Seated Hip Abduction",
+      "name_de": "Bandgestütztes sitzendes Hüftabduktion",
+      "name_es": "Abducción de Cadera Sentado con Banda",
+      "description_en": "This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.",
+      "description_de": "Diese Isolationsübung zielt auf den Gluteus medius und maximus ab, indem die Hüften im Sitzen gegen den Widerstand eines Bandes nach außen gedrückt werden.",
+      "description_es": "Este ejercicio de aislamiento trabaja el glúteo medio y mayor al rotar externamente las caderas contra la resistencia de una banda mientras estás sentado.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "back",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "pectoralis_major"
+        "gluteus_medius"
       ],
       "secondary_muscles": [
-        "triceps_brachii"
+        "gluteus_maximus"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "leg_day",
+        "glute_focus"
       ],
-      "variation_group": "pullover",
+      "variation_group": "hip-abduction",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie across a bench with a barbell held over your chest.",
-        "Lower the bar back over your head in an arc.",
-        "Pull it back to the start over your chest.",
-        "Repeat."
+        "Sit on a bench or chair with a loop band around your knees.",
+        "Keep your feet flat on the floor, hip-width apart, and maintain an upright posture.",
+        "Push your knees outwards against the band, engaging your glutes.",
+        "Hold the peak contraction briefly, then slowly return your knees to the starting position.",
+        "Control the movement throughout the entire range of motion."
       ],
       "instructions_de": [
-        "Lege dich quer auf eine Bank und halte die Langhantel über der Brust.",
-        "Senke die Stange in einem Bogen über den Kopf nach hinten.",
-        "Ziehe sie zurück über die Brust in die Ausgangsposition.",
-        "Wiederhole."
+        "Setze dich auf eine Bank oder einen Stuhl und platziere ein Loop-Band um deine Knie.",
+        "Halte deine Füße flach auf dem Boden, hüftbreit auseinander, und bewahre eine aufrechte Haltung.",
+        "Drücke deine Knie gegen das Band nach außen und spanne dabei deine Gesäßmuskeln an.",
+        "Halte die maximale Kontraktion kurz, dann führe deine Knie langsam in die Ausgangsposition zurück.",
+        "Kontrolliere die Bewegung über den gesamten Bewegungsbereich."
       ],
       "instructions_es": [
-        "Acuéstate en un banco con una barra sostenida sobre el pecho.",
-        "Baja la barra hacia atrás sobre tu cabeza en un arco.",
-        "Tírala de vuelta al inicio sobre el pecho.",
-        "Repite."
+        "Siéntate en un banco o silla con una banda elástica alrededor de tus rodillas.",
+        "Mantén los pies apoyados en el suelo, separados al ancho de tus caderas, y conserva una postura erguida.",
+        "Empuja tus rodillas hacia afuera contra la banda, activando tus glúteos.",
+        "Sostén la contracción máxima brevemente, luego regresa lentamente tus rodillas a la posición inicial.",
+        "Controla el movimiento a lo largo de todo el rango de movimiento."
       ],
       "tips_en": [
-        "Keep a slight bend in the elbows.",
-        "Engage the lats to drive the bar back."
+        "Focus on squeezing your glutes to initiate the movement.",
+        "Avoid leaning back or using momentum; keep your torso stable.",
+        "Choose a band resistance that allows for controlled movement.",
+        "Maintain tension on the band even in the starting position."
       ],
       "tips_de": [
-        "Halte die Ellbogen leicht gebeugt.",
-        "Spanne den Latissimus an, um die Stange zurückzuführen."
+        "Konzentriere dich darauf, deine Gesäßmuskeln anzuspannen, um die Bewegung einzuleiten.",
+        "Vermeide es, dich zurückzulehnen oder Schwung zu nutzen; halte deinen Oberkörper stabil.",
+        "Wähle einen Bandwiderstand, der eine kontrollierte Bewegung ermöglicht.",
+        "Halte die Spannung auf dem Band auch in der Ausgangsposition aufrecht."
       ],
       "tips_es": [
-        "Mantén una ligera flexión en los codos.",
-        "Activa el dorsal para impulsar la barra de vuelta."
+        "Concéntrate en apretar tus glúteos para iniciar el movimiento.",
+        "Evita inclinarte hacia atrás o usar el impulso; mantén tu torso estable.",
+        "Elige una resistencia de banda que permita un movimiento controlado.",
+        "Mantén la tensión en la banda incluso en la posición inicial."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-pullover-start.webp",
-          "peak": "images/flat/barbell-pullover-peak.webp"
+          "start": "images/flat/banded-seated-hip-abduction-start.webp",
+          "peak": "images/flat/banded-seated-hip-abduction-peak.webp"
         }
       }
     },
     {
-      "id": "barbell-reverse-lunge",
-      "name_en": "Barbell Reverse Lunge",
-      "name_de": "Langhantel-Rückwärtsausfallschritt",
-      "name_es": "Zancada Inversa con Barra",
-      "description_en": "A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.",
-      "description_de": "Ein Langhantel-Ausfallschritt nach hinten statt nach vorn — hält das vordere Schienbein senkrecht und belastet Quadrizeps und Gesäßmuskeln.",
-      "description_es": "Una zancada con barra dando el paso hacia atrás en lugar de hacia delante, manteniendo la tibia delantera vertical mientras carga cuádriceps y glúteos.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_legs",
+      "id": "banded-shoulder-stretch",
+      "name_en": "Banded Shoulder Stretch",
+      "name_de": "Schulterdehnung mit Band",
+      "name_es": "Estiramiento de Hombros con Banda",
+      "description_en": "A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low.",
+      "description_de": "Eine stehende Dehnung, die mit einem Band hinter dem Rücken — eine Hand hoch, eine tief — Schultern und Brust öffnet.",
+      "description_es": "Un estiramiento de pie que abre los hombros y el pecho sujetando una banda tras la espalda, una mano arriba y otra abajo.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "resistance_band",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "anterior_deltoid"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_medius",
-        "hamstrings"
+        "pectoralis_major"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "lunge",
-      "is_unilateral": true,
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Place a barbell across your upper back and stand tall.",
-        "Step one foot backward into a long stride.",
-        "Lower your back knee toward the ground under control.",
-        "Drive through your front heel to return to standing.",
-        "Complete reps on one side, then switch."
+        "Hold a band behind your back, one hand high and one low.",
+        "Keep light tension in the band.",
+        "Open your chest and draw your shoulders gently back.",
+        "Hold for 20 to 30 seconds, breathing steadily."
       ],
       "instructions_de": [
-        "Lege eine Langhantel auf den oberen Rücken und stehe aufrecht.",
-        "Tritt mit einem Fuß weit nach hinten.",
-        "Senke das hintere Knie kontrolliert in Richtung Boden.",
-        "Drücke durch die Ferse des vorderen Fußes zurück in den Stand.",
-        "Absolviere alle Wiederholungen auf einer Seite, dann wechsle."
+        "Halte ein Band hinter dem Rücken, eine Hand hoch, eine tief.",
+        "Halte leichte Spannung im Band.",
+        "Öffne die Brust und ziehe die Schultern sanft zurück.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
       ],
       "instructions_es": [
-        "Coloca una barra en la parte alta de la espalda y párate erguido.",
-        "Da un paso hacia atrás con un pie en una zancada larga.",
-        "Baja la rodilla trasera hacia el suelo de forma controlada.",
-        "Impulsa a través del talón delantero para volver a la posición inicial.",
-        "Completa las repeticiones de un lado, luego cambia."
+        "Sujeta una banda tras la espalda, una mano arriba y otra abajo.",
+        "Mantén una tensión ligera en la banda.",
+        "Abre el pecho y lleva los hombros suavemente atrás.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
       ],
       "tips_en": [
-        "Step back far enough to keep your front shin close to vertical.",
-        "Lower the back knee straight down rather than leaning forward.",
-        "Keep your chest tall and hips square throughout."
+        "Keep your ribs down and avoid arching your back.",
+        "Move your hands farther apart to ease the stretch."
       ],
       "tips_de": [
-        "Tritt weit genug zurück, damit dein vorderes Schienbein nahezu senkrecht bleibt.",
-        "Senke das hintere Knie gerade nach unten, statt dich nach vorn zu lehnen.",
-        "Halte die Brust aufrecht und die Hüfte gerade."
+        "Halte die Rippen unten und vermeide ein Hohlkreuz.",
+        "Bewege die Hände weiter auseinander, um die Dehnung zu erleichtern."
       ],
       "tips_es": [
-        "Da el paso atrás lo bastante largo para que la tibia delantera quede casi vertical.",
-        "Baja la rodilla trasera en línea recta en lugar de inclinarte hacia delante.",
-        "Mantén el pecho erguido y las caderas alineadas."
+        "Mantén las costillas abajo y evita arquear la espalda.",
+        "Separa más las manos para suavizar el estiramiento."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-reverse-lunge-start.webp",
-          "peak": "images/flat/barbell-reverse-lunge-peak.webp"
+          "main": "images/flat/banded-shoulder-stretch-main.webp"
         }
       }
     },
     {
-      "id": "barbell-row",
-      "name_en": "Bent-Over Barbell Row",
-      "name_de": "Vorgebeugtes Langhantelrudern",
-      "name_es": "Remo con Barra Inclinado",
-      "description_en": "A compound pulling movement that targets the upper and middle back.",
-      "description_de": "Eine Verbundübung zum Ziehen, die den oberen und mittleren Rücken beansprucht.",
-      "description_es": "Un movimiento de jalón compuesto que trabaja la parte superior e intermedia de la espalda.",
+      "id": "banded-squat",
+      "name_en": "Banded Squat",
+      "name_de": "Banded Squat",
+      "name_es": "Sentadilla con Banda",
+      "description_en": "A bodyweight squat with a loop band above the knees to teach knees-out tracking.",
+      "description_de": "Eine Kniebeuge mit Loop-Band über den Knien, um die Knie-nach-außen-Spur zu lehren.",
+      "description_es": "Una sentadilla con peso corporal y banda sobre las rodillas para enseñar a sacar las rodillas afuera.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
-        "shoulder_safe"
+        "leg_day"
       ],
-      "variation_group": "row",
+      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hinge at the hips with a slight knee bend.",
-        "Grip the bar slightly wider than shoulder-width.",
-        "Pull the bar to your lower chest, squeezing your shoulder blades.",
-        "Lower the bar under control.",
-        "Repeat."
+        "Place a loop band just above the knees.",
+        "Stand with feet shoulder-width apart, toes slightly out.",
+        "Push the knees out against the band as you squat down.",
+        "Descend until thighs are parallel or below.",
+        "Drive through the heels to stand back up."
       ],
       "instructions_de": [
-        "Beuge die Hüften bei leicht gebeugten Knien.",
-        "Greife die Stange etwas breiter als schulterbreit.",
-        "Ziehe die Stange zur unteren Brust und spanne die Schulterblätter zusammen.",
-        "Senke die Stange kontrolliert.",
-        "Wiederhole."
+        "Lege ein Loop-Band knapp über die Knie.",
+        "Stelle die Füße schulterbreit auf, Zehen leicht nach außen.",
+        "Drücke die Knie beim Absteigen gegen das Band nach außen.",
+        "Senke ab, bis die Oberschenkel parallel oder tiefer sind.",
+        "Drücke über die Fersen wieder hoch."
       ],
       "instructions_es": [
-        "Inclínate en las caderas con una ligera flexión de rodillas.",
-        "Agarra la barra ligeramente más ancho que la anchura de los hombros.",
-        "Tira de la barra hacia el pecho inferior apretando los omóplatos.",
-        "Baja la barra de forma controlada.",
-        "Repite."
+        "Coloca una banda elástica justo sobre las rodillas.",
+        "Pies a la anchura de los hombros, puntas ligeramente afuera.",
+        "Empuja las rodillas hacia afuera contra la banda al bajar.",
+        "Desciende hasta que los muslos queden paralelos o más abajo.",
+        "Empuja con los talones para volver a subir."
       ],
       "tips_en": [
-        "Keep your torso at roughly 45 degrees.",
-        "Do not use momentum to swing the weight."
+        "Push the knees out against the band the whole rep.",
+        "Keep the chest up and the back flat.",
+        "Do not let the knees collapse inward."
       ],
       "tips_de": [
-        "Halte den Oberkörper bei etwa 45 Grad.",
-        "Nutze keinen Schwung, um das Gewicht zu bewegen."
+        "Drücke die Knie die ganze Wiederholung gegen das Band.",
+        "Brust offen, Rücken gerade halten.",
+        "Lasse die Knie nicht nach innen kippen."
       ],
       "tips_es": [
-        "Mantén el torso a aproximadamente 45 grados.",
-        "No uses el impulso para balancear el peso."
+        "Empuja las rodillas contra la banda durante toda la repetición.",
+        "Pecho arriba y espalda recta.",
+        "No dejes que las rodillas se vayan hacia adentro."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-row-start.webp",
-          "peak": "images/flat/barbell-row-peak.webp"
+          "start": "images/flat/banded-squat-start.webp",
+          "peak": "images/flat/banded-squat-peak.webp"
         }
       }
     },
     {
-      "id": "battle-ropes",
-      "name_en": "Battle Ropes",
-      "name_de": "Battle Ropes",
-      "name_es": "Cuerdas de Batalla",
-      "description_en": "A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.",
-      "description_de": "Eine hochintensive Konditionsübung mit dicken Seilen, trainiert oberen Rücken, Schultern und Griff.",
-      "description_es": "Un ejercicio de acondicionamiento de alta intensidad con cuerdas gruesas, trabaja espalda alta, hombros y agarre.",
-      "category": "cardio",
-      "force_type": "dynamic",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "battle_rope",
-      "body_part": "full_body",
+      "id": "banded-standing-curl",
+      "name_en": "Banded Standing Leg Curl",
+      "name_de": "Stehender Beinbeuger mit Band",
+      "name_es": "Curl de Pierna de Pie con Banda",
+      "description_en": "A standing hamstring curl using a loop band anchored around the ankle, useful for travel or as a low-load hamstring finisher.",
+      "description_de": "Ein stehender Beincurl mit einem Loop-Band um den Knöchel, gut für unterwegs oder als Hamstring-Finisher mit geringer Last.",
+      "description_es": "Un curl femoral de pie con una banda elástica alrededor del tobillo, útil para viajes o como finalizador con poca carga para isquiotibiales.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "lateral_deltoid",
-        "latissimus_dorsi"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "forearm_flexors",
-        "quadriceps",
-        "rectus_abdominis",
-        "trapezius"
+        "gastrocnemius"
       ],
       "goals": [
-        "endurance",
-        "power"
+        "hypertrophy"
       ],
       "tags": [
-        "full_body",
-        "conditioning"
+        "arm_day",
+        "pull_day"
       ],
-      "is_unilateral": false,
+      "variation_group": "bicep-curl",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Anchor the ropes to a fixed point and grab one end in each hand.",
-        "Step back so the ropes have moderate slack.",
-        "Drop into a quarter squat with feet shoulder-width.",
-        "Drive each arm up and down rapidly to send waves through the ropes.",
-        "Continue for the prescribed work interval."
+        "Loop a resistance band around one ankle and anchor the other end under your standing foot or a fixed point in front of you.",
+        "Stand tall, holding onto something for balance if needed, with a slight bend in the standing knee.",
+        "Curl the banded heel up and back toward your glute, keeping the thigh still.",
+        "Squeeze the hamstring at the top, then lower under control to a full stretch.",
+        "Complete all reps on one side, then switch legs."
       ],
       "instructions_de": [
-        "Befestige die Seile an einem festen Punkt und fasse je ein Ende.",
-        "Trete zurück, sodass die Seile moderaten Durchhang haben.",
-        "Gehe in eine Viertelhocke, Füße schulterbreit.",
-        "Bewege beide Arme schnell auf und ab, um Wellen durch die Seile zu senden.",
-        "Setze das vorgegebene Arbeitsintervall fort."
+        "Lege ein Loop-Band um einen Knöchel und verankere das andere Ende unter dem Standfuß oder an einem festen Punkt vor dir.",
+        "Stehe aufrecht, halte dich bei Bedarf zum Gleichgewicht fest, leichte Beugung im Standbein.",
+        "Curle die Ferse mit dem Band nach oben und hinten zum Gesäß, Oberschenkel bleibt ruhig.",
+        "Spanne den Hamstring oben an, senke dann kontrolliert in volle Streckung.",
+        "Beende alle Wiederholungen auf einer Seite, dann wechsle das Bein."
       ],
       "instructions_es": [
-        "Ancla las cuerdas a un punto fijo y agarra un extremo en cada mano.",
-        "Da unos pasos atrás para que las cuerdas tengan tensión moderada.",
-        "Baja a una media sentadilla con los pies a la anchura de los hombros.",
-        "Mueve cada brazo arriba y abajo rápidamente generando ondas en las cuerdas.",
-        "Continúa durante el intervalo de trabajo indicado."
+        "Coloca una banda elástica alrededor de un tobillo y ancla el otro extremo bajo el pie de apoyo o en un punto fijo delante de ti.",
+        "Mantente erguido, sujétate a algo si necesitas equilibrio, con ligera flexión en la pierna de apoyo.",
+        "Sube el talón con la banda hacia el glúteo, manteniendo el muslo quieto.",
+        "Contrae el isquiotibial arriba, luego baja con control hasta el estiramiento completo.",
+        "Completa todas las repeticiones de un lado y cambia de pierna."
       ],
       "tips_en": [
-        "Stay in the quarter-squat the entire interval.",
-        "Drive force from the legs and hips, not just the arms.",
-        "Keep the waves consistent and tight."
+        "Keep the thigh stationary — only the lower leg should move.",
+        "Avoid swinging the hips to generate momentum.",
+        "Use a lighter band if you can't control the descent."
       ],
       "tips_de": [
-        "Bleibe das ganze Intervall in der Viertelhocke.",
-        "Erzeuge Kraft aus Beinen und Hüfte, nicht nur aus den Armen.",
-        "Halte die Wellen gleichmäßig und straff."
+        "Halte den Oberschenkel ruhig — nur der Unterschenkel bewegt sich.",
+        "Vermeide Schwung aus der Hüfte.",
+        "Nimm ein leichteres Band, wenn du die Abwärtsbewegung nicht kontrollieren kannst."
       ],
       "tips_es": [
-        "Permanece en media sentadilla todo el intervalo.",
-        "Genera fuerza desde piernas y caderas, no solo desde los brazos.",
-        "Mantén las ondas constantes y compactas."
+        "Mantén el muslo quieto — solo se mueve la parte inferior de la pierna.",
+        "Evita balancear la cadera para tomar impulso.",
+        "Usa una banda más ligera si no puedes controlar el descenso."
       ],
-      "met": 10.3,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/battle-ropes-main.webp"
+          "start": "images/flat/banded-standing-curl-start.webp",
+          "peak": "images/flat/banded-standing-curl-peak.webp"
         }
       }
     },
     {
-      "id": "behind-the-back-barbell-shrug",
-      "name_en": "Behind the Back Barbell Shrug",
-      "name_de": "Langhantel-Shrug hinter dem Rücken",
-      "name_es": "Encogimiento de Hombros con Barra Detrás de la Espalda",
-      "description_en": "A shrug variation with the barbell held behind the body, targeting the trapezius.",
-      "description_de": "Eine Shrug-Variante, bei der die Langhantel hinter dem Körper gehalten wird, um den Trapezmuskel gezielt zu trainieren.",
-      "description_es": "Un encogimiento de hombros con la barra sujeta por detrás del cuerpo, una variante que concentra el trabajo en el trapecio.",
+      "id": "banded-standing-hip-abduction",
+      "name_en": "Banded Standing Hip Abduction",
+      "name_de": "Bandgestütztes Stehendes Hüftabduktion",
+      "name_es": "Abducción de Cadera de Pie con Banda",
+      "description_en": "This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band resistance.",
+      "description_de": "Diese Isolationsübung zielt auf den Gluteus medius und maximus ab, verbessert die Hüftstabilität und -kraft durch Abduktion des Beins gegen Bandwiderstand.",
+      "description_es": "Este ejercicio de aislamiento trabaja el glúteo medio y mayor, mejorando la estabilidad y fuerza de la cadera al abducir la pierna contra la resistencia de la banda.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "trapezius"
+        "gluteus_medius"
       ],
       "secondary_muscles": [
-        "forearm_flexors",
-        "rhomboids"
+        "gluteus_maximus"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "leg_day",
+        "glute_focus"
       ],
-      "variation_group": "shrug",
-      "is_unilateral": false,
+      "variation_group": "hip-abduction",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding a barbell behind your back with an overhand grip.",
-        "Keep your arms straight and chest up.",
-        "Shrug your shoulders straight up toward your ears.",
-        "Pause and squeeze at the top.",
-        "Lower under control and repeat."
+        "Place a loop band around your ankles or just above your knees.",
+        "Stand tall with a slight bend in your knees and brace your core.",
+        "Shift your weight onto one leg, maintaining a stable torso.",
+        "Slowly abduct the free leg out to the side, feeling the glute contract.",
+        "Control the movement as you return the leg to the starting position.",
+        "Complete all reps per side before switching."
       ],
       "instructions_de": [
-        "Stehe und halte eine Langhantel hinter dem Rücken mit Obergriff.",
-        "Halte die Arme gestreckt und die Brust aufgerichtet.",
-        "Ziehe die Schultern senkrecht zu den Ohren hoch.",
-        "Halte kurz inne und spanne oben an.",
-        "Senke kontrolliert und wiederhole."
+        "Platziere ein Loop-Band um deine Knöchel oder knapp über deinen Knien.",
+        "Stelle dich aufrecht hin mit leicht gebeugten Knien und spanne deinen Rumpf an.",
+        "Verlagere dein Gewicht auf ein Bein und halte deinen Oberkörper stabil.",
+        "Führe das freie Bein langsam zur Seite ab und spüre die Kontraktion im Gesäß.",
+        "Kontrolliere die Bewegung, während du das Bein in die Ausgangsposition zurückführst.",
+        "Absolviere alle Wiederholungen pro Seite, bevor du wechselst."
       ],
       "instructions_es": [
-        "Párate sosteniendo una barra detrás de la espalda con agarre prono.",
-        "Mantén los brazos extendidos y el pecho hacia arriba.",
-        "Encoge los hombros directamente hacia las orejas.",
-        "Haz una pausa y aprieta en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Coloca una banda elástica alrededor de tus tobillos o justo encima de tus rodillas.",
+        "Ponte de pie con una ligera flexión de rodillas y activa tu core.",
+        "Transfiere tu peso a una pierna, manteniendo el torso estable.",
+        "Abduce lentamente la pierna libre hacia un lado, sintiendo la contracción del glúteo.",
+        "Controla el movimiento mientras regresas la pierna a la posición inicial.",
+        "Completa todas las repeticiones por lado antes de cambiar."
       ],
       "tips_en": [
-        "Lift straight up and down without rolling the shoulders.",
-        "Avoid bending your elbows to heave the weight higher.",
-        "Stand tall with a neutral neck and look straight ahead."
+        "Keep your torso upright and avoid leaning to the side.",
+        "Focus on a controlled movement, not momentum.",
+        "Ensure the band maintains tension throughout the entire range of motion.",
+        "Initiate the movement from your hip, not your foot."
       ],
       "tips_de": [
-        "Vermeide kreisende Schulterbewegungen; führe die Schultern senkrecht auf und ab.",
-        "Wähle eine Griffbreite, bei der die Hantel das Gesäß nicht streift.",
-        "Verzichte auf Schwung aus den Beinen, wenn das Gewicht schwer wird."
+        "Halte deinen Oberkörper aufrecht und vermeide es, zur Seite zu lehnen.",
+        "Konzentriere dich auf eine kontrollierte Bewegung, nicht auf Schwung.",
+        "Stelle sicher, dass das Band während des gesamten Bewegungsbereichs Spannung behält.",
+        "Leite die Bewegung aus deiner Hüfte ein, nicht aus deinem Fuß."
       ],
       "tips_es": [
-        "Evita hacer círculos con los hombros al subir.",
-        "Mantén la cabeza neutra, sin adelantar la barbilla.",
-        "Elige un peso que permita un recorrido completo hacia arriba."
+        "Mantén tu torso erguido y evita inclinarte hacia un lado.",
+        "Concéntrate en un movimiento controlado, no en el impulso.",
+        "Asegúrate de que la banda mantenga la tensión durante todo el rango de movimiento.",
+        "Inicia el movimiento desde tu cadera, no desde tu pie."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/behind-the-back-barbell-shrug-start.webp",
-          "peak": "images/flat/behind-the-back-barbell-shrug-peak.webp"
+          "start": "images/flat/banded-standing-hip-abduction-start.webp",
+          "peak": "images/flat/banded-standing-hip-abduction-peak.webp"
         }
       }
     },
     {
-      "id": "behind-the-neck-press",
-      "name_en": "Behind the Neck Press",
-      "name_de": "Nackendrücken",
-      "name_es": "Press Detrás del Cuello",
-      "description_en": "An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids.",
-      "description_de": "Eine Schulterdrückvariante mit der Langhantel, die hinter dem Kopf vom Nacken aus nach oben gedrückt wird.",
-      "description_es": "Un press vertical con barra realizado por detrás de la nuca, dirigido al deltoides anterior y lateral.",
+      "id": "banded-standing-hip-adduction",
+      "name_en": "Banded Standing Hip Adduction",
+      "name_de": "Banded Standing Hip Adduction",
+      "name_es": "Aducción de Cadera de Pie con Banda",
+      "description_en": "A standing hip adduction with a loop band, isolating the inner thigh adductors.",
+      "description_de": "Eine stehende Hüft-Adduktion mit Loop-Band zur Isolation der inneren Oberschenkelmuskulatur.",
+      "description_es": "Una aducción de cadera de pie con banda elástica, aislando los aductores del muslo interno.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "shoulders",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "lateral_deltoid"
-      ],
-      "secondary_muscles": [
-        "trapezius",
-        "triceps_brachii"
+        "adductors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "knee_safe"
+        "leg_day"
       ],
-      "variation_group": "overhead-press",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit or stand with a barbell resting on your upper traps behind your neck.",
-        "Grip the bar wider than shoulder width.",
-        "Press the bar straight up overhead until your arms are extended.",
-        "Lower the bar back to the starting position under control.",
-        "Repeat for the desired number of reps."
+        "Anchor a loop band to a sturdy upright at ankle height.",
+        "Step into the loop with the working leg facing the anchor side.",
+        "Stand a few feet away so the band has tension.",
+        "Sweep the working leg across the body toward the standing leg.",
+        "Return slowly to the start. Complete reps per side, then switch."
       ],
       "instructions_de": [
-        "Sitze oder stehe mit einer Langhantel auf dem oberen Trapezmuskel hinter dem Nacken.",
-        "Greife die Stange breiter als schulterbreit.",
-        "Drücke die Stange senkrecht nach oben, bis die Arme gestreckt sind.",
-        "Senke die Stange kontrolliert zurück in die Ausgangsposition.",
-        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+        "Befestige ein Loop-Band an einer festen Säule auf Knöchelhöhe.",
+        "Steige mit dem Arbeitsbein, das zur Verankerung zeigt, in die Schlaufe.",
+        "Stelle dich einige Schritte entfernt auf, damit das Band Spannung hat.",
+        "Führe das Arbeitsbein über das Standbein zur anderen Seite.",
+        "Kehre langsam zurück. Wiederholungen pro Seite, dann wechseln."
       ],
       "instructions_es": [
-        "Siéntate o párate con una barra descansando en la parte alta de los trapecios detrás del cuello.",
-        "Agarra la barra más ancho que la anchura de los hombros.",
-        "Empuja la barra directamente sobre la cabeza hasta que los brazos estén extendidos.",
-        "Baja la barra de vuelta a la posición inicial de forma controlada.",
-        "Repite el número de repeticiones deseado."
+        "Ancla una banda elástica a un poste firme a la altura del tobillo.",
+        "Pasa el bucle por la pierna que trabaja, orientada hacia el anclaje.",
+        "Aléjate algunos pasos para que la banda quede tensa.",
+        "Lleva la pierna que trabaja cruzando el cuerpo hacia la otra pierna.",
+        "Regresa lentamente. Completa las repeticiones por lado y cambia."
       ],
       "tips_en": [
-        "Lower the bar only as far as your shoulders allow comfortably.",
-        "Keep your forearms vertical under the bar throughout the press.",
-        "Brace your core to avoid arching the lower back overhead."
+        "Keep the standing leg slightly bent for stability.",
+        "Move only the working leg — torso stays still.",
+        "Control the eccentric for full adductor stretch."
       ],
       "tips_de": [
-        "Teste die Bewegung zuerst mit leichter Last, denn sie verlangt viel Schultermobilität.",
-        "Schiebe den Kopf leicht nach vorn, damit die Stange frei laufen kann.",
-        "Brich den Satz ab, sobald es in Schulter oder Nacken zwickt."
+        "Halte das Standbein leicht gebeugt für Stabilität.",
+        "Bewege nur das Arbeitsbein — Oberkörper bleibt ruhig.",
+        "Kontrolliere die Negativbewegung für volle Adduktoren-Dehnung."
       ],
       "tips_es": [
-        "Trabaja primero la movilidad de hombros si la posición resulta incómoda.",
-        "Baja la barra solo hasta donde tu rango lo permita.",
-        "Mantén el core firme para no arquear la zona lumbar."
+        "Mantén la pierna de apoyo ligeramente flexionada para estabilidad.",
+        "Mueve solo la pierna que trabaja — el torso permanece quieto.",
+        "Controla la fase excéntrica para un estiramiento completo del aductor."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/behind-the-neck-press-start.webp",
-          "peak": "images/flat/behind-the-neck-press-peak.webp"
+          "start": "images/flat/banded-standing-hip-adduction-start.webp",
+          "peak": "images/flat/banded-standing-hip-adduction-peak.webp"
         }
       }
     },
     {
-      "id": "bench-adductor-stretch",
-      "name_en": "Bench Adductor Stretch",
-      "name_de": "Adduktoren-Dehnung an der Bank",
-      "name_es": "Estiramiento de Aductores en Banco",
-      "description_en": "A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh.",
-      "description_de": "Eine stehende Dehnung mit einem gestreckten Bein seitlich auf der Bank, um die Oberschenkelinnenseite zu dehnen.",
-      "description_es": "Un estiramiento de pie con una pierna estirada apoyada en el banco hacia el lado para alargar el aductor.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "isolation",
+      "id": "banded-sumo-walk",
+      "name_en": "Banded Sumo Walk",
+      "name_de": "Banded Sumo Walk",
+      "name_es": "Caminata Sumo con Banda",
+      "description_en": "A wide-stance lateral walk with a loop band above the knees, targeting the glute medius and maximus.",
+      "description_de": "Ein breitbeiniger Seitschritt mit Loop-Band über den Knien, der Gluteus medius und maximus trainiert.",
+      "description_es": "Una caminata en posición sumo con banda sobre las rodillas, que trabaja el glúteo medio y mayor.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "flat_bench",
+      "equipment": "loop_band",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "adductors"
+        "gluteus_maximus",
+        "gluteus_medius"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "quadriceps"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy",
+        "endurance"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "leg_day",
+        "glute_focus",
+        "warm_up"
       ],
-      "is_unilateral": true,
+      "variation_group": "hip-abduction",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand side-on to a bench.",
-        "Rest one straight leg up on the bench out to the side.",
-        "Keep your torso upright and shift gently toward the bench.",
-        "Hold for 20 to 30 seconds, breathing steadily.",
-        "Switch sides and repeat."
+        "Place a loop band just above the knees.",
+        "Drop into a quarter squat with feet wider than shoulder-width.",
+        "Step forward in a wide stance, keeping tension on the band.",
+        "Continue stepping forward, alternating feet, for the prescribed distance.",
+        "Stay low throughout — do not stand up between steps."
       ],
       "instructions_de": [
-        "Stelle dich seitlich zur Bank.",
-        "Lege ein gestrecktes Bein seitlich auf die Bank.",
-        "Halte den Oberkörper aufrecht und neige dich sanft zur Bank.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
-        "Wechsle die Seite und wiederhole."
+        "Lege ein Loop-Band knapp über die Knie.",
+        "Gehe in eine Viertelhocke, Füße breiter als schulterbreit.",
+        "Trete in breiter Position nach vorn, halte Spannung auf dem Band.",
+        "Setze die Schritte abwechselnd fort über die vorgegebene Strecke.",
+        "Bleibe tief — stehe zwischen den Schritten nicht auf."
       ],
       "instructions_es": [
-        "Ponte de lado al banco.",
-        "Apoya una pierna estirada sobre el banco hacia el lado.",
-        "Mantén el torso erguido y desplázate suavemente hacia el banco.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante.",
-        "Cambia de lado y repite."
+        "Coloca una banda elástica justo sobre las rodillas.",
+        "Baja a una media sentadilla con los pies más anchos que los hombros.",
+        "Avanza un paso al frente en posición ancha, mantén tensión en la banda.",
+        "Sigue avanzando alternando los pies por la distancia indicada.",
+        "Permanece bajo — no te incorpores entre pasos."
       ],
       "tips_en": [
-        "Keep both legs straight.",
-        "Keep the standing foot pointing forward."
+        "Keep tension on the band the entire set.",
+        "Stay in a quarter-squat — do not stand tall between steps.",
+        "Take small, controlled steps with toes pointed slightly out."
       ],
       "tips_de": [
-        "Halte beide Beine gestreckt.",
-        "Halte den Standfuß nach vorn gerichtet."
+        "Halte die Bandspannung den ganzen Satz aufrecht.",
+        "Bleibe in der Viertelhocke — stehe nicht zwischen den Schritten auf.",
+        "Mache kleine, kontrollierte Schritte mit leicht nach außen zeigenden Zehen."
       ],
       "tips_es": [
-        "Mantén ambas piernas estiradas.",
-        "Mantén el pie de apoyo apuntando al frente."
+        "Mantén tensión en la banda durante toda la serie.",
+        "Quédate en media sentadilla — no te levantes entre pasos.",
+        "Da pasos cortos y controlados con las puntas ligeramente afuera."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-adductor-stretch-main.webp"
+          "start": "images/flat/banded-sumo-walk-start.webp",
+          "peak": "images/flat/banded-sumo-walk-peak.webp"
         }
       }
     },
     {
-      "id": "bench-ankle-stretch",
-      "name_en": "Bench Ankle Stretch",
-      "name_de": "Sprunggelenk-Dehnung an der Bank",
-      "name_es": "Estiramiento de Tobillo en Banco",
-      "description_en": "A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle.",
-      "description_de": "Eine stehende Dehnung mit dem Fuß flach auf der Bank, bei der das Knie über die Zehen nach vorn geschoben wird und das Sprunggelenk beugt.",
-      "description_es": "Un estiramiento de pie con el pie plano en el banco, llevando la rodilla por delante de los dedos para flexionar el tobillo.",
-      "category": "stretching",
-      "force_type": "static",
+      "id": "banded-terminal-knee-extension",
+      "name_en": "Banded Terminal Knee Extension",
+      "name_de": "Banded Terminal Knee Extension",
+      "name_es": "Extensión Terminal de Rodilla con Banda",
+      "description_en": "An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab.",
+      "description_de": "Eine Isolationsübung, die das Knie gegen Bandwiderstand streckt, oft für den VMO und in der Reha.",
+      "description_es": "Un ejercicio de aislamiento que extiende la rodilla contra la banda, usado para el VMO y rehabilitación.",
+      "category": "strength",
+      "force_type": "push",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "flat_bench",
-      "body_part": "lower_legs",
+      "equipment": "loop_band",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "gastrocnemius"
-      ],
-      "secondary_muscles": [
-        "soleus"
+        "quadriceps"
       ],
       "goals": [
+        "hypertrophy",
         "mobility"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "leg_day",
+        "rehab"
       ],
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Place one whole foot flat on top of a bench.",
-        "Keep your torso upright.",
-        "Drive that knee forward over your toes.",
-        "Hold for 20 to 30 seconds, breathing steadily.",
-        "Switch sides and repeat."
+        "Anchor a loop band to a sturdy upright at knee height.",
+        "Step into the loop so the band sits behind one knee.",
+        "Step back so the band pulls the knee into a slight bend.",
+        "Extend the knee fully against the band, contracting the quad.",
+        "Return slowly. Complete reps per side, then switch."
       ],
       "instructions_de": [
-        "Stelle einen ganzen Fuß flach auf die Bank.",
-        "Halte den Oberkörper aufrecht.",
-        "Schiebe das Knie nach vorn über die Zehen.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
-        "Wechsle die Seite und wiederhole."
+        "Befestige ein Loop-Band an einer festen Säule auf Kniehöhe.",
+        "Steige in das Band, sodass es hinter einem Knie liegt.",
+        "Trete zurück, sodass das Band das Knie leicht beugt.",
+        "Strecke das Knie vollständig gegen das Band, spanne den Quadrizeps.",
+        "Kehre langsam zurück. Wiederholungen pro Seite, dann wechseln."
       ],
       "instructions_es": [
-        "Coloca un pie entero plano sobre el banco.",
-        "Mantén el torso erguido.",
-        "Lleva esa rodilla hacia adelante por encima de los dedos.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante.",
-        "Cambia de lado y repite."
+        "Ancla una banda elástica a un poste firme a la altura de la rodilla.",
+        "Pasa el bucle de modo que la banda quede detrás de una rodilla.",
+        "Da un paso atrás para que la banda flexione ligeramente la rodilla.",
+        "Extiende la rodilla completamente contra la banda, contrayendo el cuádriceps.",
+        "Regresa lentamente. Repeticiones por lado y cambia."
       ],
       "tips_en": [
-        "Keep your heel down on the bench.",
-        "Move slowly and keep the foot flat."
+        "Squeeze the quadriceps hard at full extension.",
+        "Keep the foot flat — do not lift the heel.",
+        "Move only at the knee — the hip stays still."
       ],
       "tips_de": [
-        "Halte die Ferse auf der Bank.",
-        "Bewege dich langsam und halte den Fuß flach."
+        "Drücke den Quadrizeps in voller Streckung fest zusammen.",
+        "Halte den Fuß flach — die Ferse bleibt unten.",
+        "Bewege nur das Knie — die Hüfte bleibt ruhig."
       ],
       "tips_es": [
-        "Mantén el talón apoyado en el banco.",
-        "Muévete despacio y mantén el pie plano."
+        "Contrae fuerte el cuádriceps en la extensión completa.",
+        "Mantén el pie plano — no levantes el talón.",
+        "Mueve solo la rodilla — la cadera permanece inmóvil."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-ankle-stretch-main.webp"
+          "start": "images/flat/banded-terminal-knee-extension-start.webp",
+          "peak": "images/flat/banded-terminal-knee-extension-peak.webp"
         }
       }
     },
     {
-      "id": "bench-bulgarian-split-stretch",
-      "name_en": "Bench Bulgarian Split Stretch",
-      "name_de": "Bulgarische Split-Dehnung an der Bank",
-      "name_es": "Estiramiento Búlgaro en Banco",
-      "description_en": "A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.",
-      "description_de": "Eine Dehnung im Schrittstand mit dem hinteren Fuß auf der Bank, bei der die Hüfte sinkt und Hüftbeuger und Quadrizeps öffnet.",
-      "description_es": "Un estiramiento en zancada con el pie trasero en un banco, bajando la cadera para abrir los flexores de cadera y el cuádriceps.",
+      "id": "banded-triceps-stretch",
+      "name_en": "Banded Triceps Stretch",
+      "name_de": "Trizeps-Dehnung mit Band",
+      "name_es": "Estiramiento de Tríceps con Banda",
+      "description_en": "A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension.",
+      "description_de": "Eine stehende Dehnung, die durch Führen einer Hand hinter den Kopf gegen Bandspannung den Trizeps dehnt.",
+      "description_es": "Un estiramiento de pie que alarga el tríceps llevando una mano tras la cabeza contra la tensión de la banda.",
       "category": "stretching",
       "force_type": "static",
-      "mechanic": "compound",
+      "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "flat_bench",
-      "body_part": "upper_legs",
+      "equipment": "resistance_band",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "hip_flexors",
-        "quadriceps"
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "gluteus_maximus"
+        "latissimus_dorsi"
       ],
       "goals": [
         "mobility"
@@ -2469,407 +2853,26674 @@
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Rest the top of your rear foot on a bench behind you.",
-        "Set the front foot flat and bend that knee.",
-        "Sink your hips straight down.",
+        "Hold a band that runs down your back, top hand behind your head.",
+        "Anchor the lower hand at your lower back.",
+        "Reach the top hand down to feel the triceps lengthen.",
         "Hold for 20 to 30 seconds, breathing steadily.",
         "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Lege den Spann des hinteren Fußes auf eine Bank hinter dir.",
-        "Stelle den vorderen Fuß flach auf und beuge das Knie.",
-        "Senke die Hüfte gerade nach unten.",
+        "Halte ein Band, das den Rücken hinunterläuft, die obere Hand hinter dem Kopf.",
+        "Verankere die untere Hand am unteren Rücken.",
+        "Führe die obere Hand nach unten, bis der Trizeps dehnt.",
         "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
         "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Apoya el empeine del pie trasero en un banco detrás de ti.",
-        "Coloca el pie delantero plano y flexiona esa rodilla.",
-        "Baja la cadera recto hacia abajo.",
+        "Sujeta una banda que baja por la espalda, con la mano de arriba tras la cabeza.",
+        "Fija la mano de abajo en la zona lumbar.",
+        "Baja la mano de arriba hasta sentir el tríceps estirarse.",
         "Mantén de 20 a 30 segundos, respirando de forma constante.",
         "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Hold a wall for balance if needed.",
-        "Keep your torso upright."
+        "Keep your head upright and ribs down.",
+        "Relax and keep breathing throughout."
       ],
       "tips_de": [
-        "Halte dich bei Bedarf an einer Wand fest.",
-        "Halte den Oberkörper aufrecht."
+        "Halte den Kopf aufrecht und die Rippen unten.",
+        "Bleib locker und atme durchgehend weiter."
       ],
       "tips_es": [
-        "Apóyate en una pared si lo necesitas.",
-        "Mantén el torso erguido."
+        "Mantén la cabeza erguida y las costillas abajo.",
+        "Relájate y sigue respirando todo el tiempo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-bulgarian-split-stretch-main.webp"
+          "main": "images/flat/banded-triceps-stretch-main.webp"
         }
       }
     },
     {
-      "id": "bench-calf-stretch",
-      "name_en": "Bench Calf Stretch",
-      "name_de": "Wadendehnung an der Bank",
-      "name_es": "Estiramiento de Pantorrilla en Banco",
-      "description_en": "A standing stretch with the ball of the foot on a bench edge, dropping the heel to lengthen the calf.",
-      "description_de": "Eine stehende Dehnung mit dem Fußballen auf der Bankkante, bei der die Ferse absinkt und die Wade dehnt.",
-      "description_es": "Un estiramiento de pie con la planta del pie en el borde del banco, dejando caer el talón para alargar la pantorrilla.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "flat_bench",
-      "body_part": "lower_legs",
+      "id": "barbell-ab-rollout",
+      "name_en": "Barbell Ab Rollout",
+      "name_de": "Langhantel-Ab-Rollout",
+      "name_es": "Rueda Abdominal con Barra",
+      "description_en": "A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.",
+      "description_de": "Ein kniender Ab-Rollout mit einer beladenen Langhantel – rollt gleichmäßiger und bietet eine anpassbare Last im Vergleich zum Ab-Wheel.",
+      "description_es": "Una rueda abdominal de rodillas usando una barra cargada con discos, que ofrece un rodamiento más suave y carga ajustable en comparación con la rueda abdominal.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "core",
       "primary_muscles": [
-        "gastrocnemius"
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "soleus"
+        "latissimus_dorsi",
+        "obliques",
+        "transverse_abdominis"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "core",
+        "lower_back_safe"
       ],
-      "is_unilateral": true,
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Place the ball of one foot on the edge of a bench.",
-        "Keep that knee straight.",
-        "Let your heel drop down below the toes.",
-        "Hold for 20 to 30 seconds, breathing steadily.",
-        "Switch sides and repeat."
+        "Load plates of equal size on both ends of a barbell and place it on the floor.",
+        "Kneel behind the bar and grip it shoulder-width, arms extended.",
+        "Brace the core hard, then roll the bar forward away from your body.",
+        "Go as far as you can keep a neutral spine — stop before the hips sag.",
+        "Pull the bar back to the starting position by contracting the abs and lats.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Setze den Ballen eines Fußes auf die Bankkante.",
-        "Halte das Knie gestreckt.",
-        "Lasse die Ferse unter die Zehen sinken.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
-        "Wechsle die Seite und wiederhole."
+        "Belege beide Seiten der Langhantel mit gleich großen Scheiben und lege sie auf den Boden.",
+        "Knie hinter der Stange und greife sie schulterbreit mit gestreckten Armen.",
+        "Spanne den Rumpf kräftig an und rolle die Stange vom Körper weg nach vorne.",
+        "Rolle so weit du die neutrale Wirbelsäule halten kannst – stoppe bevor die Hüften absinken.",
+        "Ziehe die Stange zurück zur Ausgangsposition, indem du Bauch- und Latissimusmuskeln anspannst.",
+        "Wiederhole die empfohlene Anzahl von Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca la planta de un pie en el borde del banco.",
-        "Mantén esa rodilla estirada.",
-        "Deja caer el talón por debajo de los dedos.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante.",
-        "Cambia de lado y repite."
+        "Carga discos del mismo tamaño en ambos extremos de la barra y colócala en el suelo.",
+        "Arrodíllate detrás de la barra y agárrala a la anchura de los hombros con los brazos extendidos.",
+        "Contrae el core con fuerza, luego rueda la barra hacia adelante alejándola del cuerpo.",
+        "Avanza hasta donde puedas mantener la columna neutra: detente antes de que las caderas se hundan.",
+        "Tira de la barra de vuelta a la posición inicial contrayendo los abdominales y el dorsal.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Hold the bench or a wall for balance.",
-        "Keep the movement slow and controlled."
+        "Start with small plates for a limited range; graduate to 45s for full rollouts.",
+        "The moment the lower back arches or drops, stop — you've exceeded your range."
       ],
       "tips_de": [
-        "Halte dich an der Bank oder Wand fest.",
-        "Halte die Bewegung langsam und kontrolliert."
+        "Beginne mit kleinen Scheiben für einen begrenzten Bewegungsradius; steigere zu größeren Scheiben für vollständige Rollouts.",
+        "Sobald der Rücken wölbt oder absinkt, stoppe – du hast deinen Bewegungsradius überschritten."
       ],
       "tips_es": [
-        "Sujétate del banco o de una pared para equilibrarte.",
-        "Mantén el movimiento lento y controlado."
+        "Empieza con discos pequeños para un rango limitado; pasa a los de 20 kg para rodamientos completos.",
+        "En el momento en que la zona lumbar se arquee o caiga, detente: has superado tu rango."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-calf-stretch-main.webp"
+          "start": "images/flat/barbell-ab-rollout-start.webp",
+          "peak": "images/flat/barbell-ab-rollout-peak.webp"
         }
       }
     },
     {
-      "id": "bench-chest-stretch",
-      "name_en": "Bench Chest Stretch",
-      "name_de": "Brustdehnung an der Bank",
-      "name_es": "Estiramiento de Pecho en Banco",
-      "description_en": "A kneeling stretch with the hands behind on a bench, sinking the hips to open the chest and shoulders.",
-      "description_de": "Eine kniende Dehnung mit den Händen hinten auf der Bank, bei der die Hüfte sinkt und Brust und Schultern öffnet.",
-      "description_es": "Un estiramiento de rodillas con las manos detrás en el banco, bajando la cadera para abrir el pecho y los hombros.",
-      "category": "stretching",
-      "force_type": "static",
+      "id": "barbell-calf-raise",
+      "name_en": "Barbell Calf Raise",
+      "name_de": "Langhantel-Wadenheben",
+      "name_es": "Elevación de Talones con Barra",
+      "description_en": "A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch.",
+      "description_de": "Eine Wadenübung mit Langhantel auf dem oberen Rücken, ausgeführt mit den Fußballen auf einer Erhöhung für volle Bewegungsweite.",
+      "description_es": "Una elevación de talones con barra sobre la espalda realizada en una plataforma, que aísla los gemelos con un rango completo.",
+      "category": "strength",
+      "force_type": "push",
       "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "flat_bench",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "lower_legs",
       "primary_muscles": [
-        "pectoralis_major"
+        "gastrocnemius"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "soleus"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
       ],
+      "variation_group": "calf-raise",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Kneel with your back to a bench.",
-        "Place both hands behind you on the edge of the bench.",
-        "Sink your hips down to open the chest.",
-        "Hold for 20 to 30 seconds, breathing steadily."
+        "Place a barbell across your upper back as in a squat.",
+        "Stand with the balls of your feet on a raised platform.",
+        "Push up onto your toes as high as possible.",
+        "Pause and squeeze your calves at the top.",
+        "Lower your heels below the platform and repeat."
       ],
       "instructions_de": [
-        "Knie dich mit dem Rücken zur Bank.",
-        "Lege beide Hände hinter dir auf die Bankkante.",
-        "Senke die Hüfte, um die Brust zu öffnen.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+        "Lege eine Langhantel wie bei der Kniebeuge auf den oberen Rücken.",
+        "Stehe mit den Fußballen auf einer erhöhten Plattform.",
+        "Drücke dich so hoch wie möglich auf die Zehenspitzen.",
+        "Halte kurz inne und spanne die Waden oben an.",
+        "Senke die Fersen unter die Plattform und wiederhole."
       ],
       "instructions_es": [
-        "Arrodíllate de espaldas al banco.",
-        "Coloca ambas manos detrás en el borde del banco.",
-        "Baja la cadera para abrir el pecho.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante."
+        "Coloca una barra en la parte alta de la espalda como en una sentadilla.",
+        "Párate con las puntas de los pies en una plataforma elevada.",
+        "Sube sobre los dedos de los pies lo más alto posible.",
+        "Haz una pausa y aprieta los gemelos en la parte superior.",
+        "Baja los talones por debajo de la plataforma y repite."
       ],
       "tips_en": [
-        "Keep your shoulders down away from your ears.",
-        "Stretch to mild tension, never to pain."
+        "Avoid bouncing out of the bottom stretch position.",
+        "Keep your knees straight but not locked throughout the set.",
+        "Move slowly to stay balanced under the bar."
       ],
       "tips_de": [
-        "Halte die Schultern unten, weg von den Ohren.",
-        "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
+        "Halte die Beine gestreckt, ohne die Knie hart durchzudrücken.",
+        "Federe am tiefsten Punkt nicht nach, sondern halte die Dehnung kurz.",
+        "Bewege dich kontrolliert, damit du mit der Hantel nicht ins Schwanken gerätst."
       ],
       "tips_es": [
-        "Mantén los hombros abajo, lejos de las orejas.",
-        "Estira hasta una tensión leve, nunca hasta el dolor."
+        "Evita rebotar en la parte baja del movimiento.",
+        "Mantén las rodillas extendidas pero sin bloquearlas con fuerza.",
+        "Sube y baja en vertical, sin dejar que los tobillos se venzan hacia fuera."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-chest-stretch-main.webp"
+          "start": "images/flat/barbell-calf-raise-start.webp",
+          "peak": "images/flat/barbell-calf-raise-peak.webp"
         }
       }
     },
     {
-      "id": "bench-childs-pose",
-      "name_en": "Bench Child's Pose",
-      "name_de": "Stellung des Kindes an der Bank",
-      "name_es": "Postura del Niño en Banco",
-      "description_en": "A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back.",
-      "description_de": "Eine kniende Dehnung mit den Armen auf der Bank, bei der die Hüfte zurücksinkt und breiten Rückenmuskel und unteren Rücken dehnt.",
-      "description_es": "Un estiramiento de rodillas con los brazos sobre el banco, llevando la cadera atrás para alargar los dorsales y la zona lumbar.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "compound",
+      "id": "barbell-curl",
+      "name_en": "Barbell Curl",
+      "name_de": "Langhantel-Curl",
+      "name_es": "Curl con Barra",
+      "description_en": "A classic biceps isolation exercise using a barbell for maximal loading.",
+      "description_de": "Eine klassische Bizeps-Isolationsübung mit Langhantel für maximale Belastung.",
+      "description_es": "Un ejercicio clásico de aislamiento de bíceps que usa la barra para una carga máxima.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a barbell with a shoulder-width underhand grip.",
+        "Curl the bar up toward your shoulders.",
+        "Squeeze at the top, then lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit einem schulterbreiten Untergriff an der Langhantel.",
+        "Curle die Stange zu den Schultern.",
+        "Spanne oben an, dann senke kontrolliert.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo una barra con agarre supino a la anchura de los hombros.",
+        "Sube la barra hacia los hombros.",
+        "Aprieta en la parte superior, luego baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Avoid swinging the torso.",
+        "Keep elbows pinned at your sides."
+      ],
+      "tips_de": [
+        "Vermeide Schwung mit dem Oberkörper.",
+        "Halte die Ellbogen nah am Körper."
+      ],
+      "tips_es": [
+        "Evita balancear el torso.",
+        "Mantén los codos pegados a los costados."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-curl-start.webp",
+          "peak": "images/flat/barbell-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-front-raise",
+      "name_en": "Barbell Front Raise",
+      "name_de": "Langhantel-Frontheben",
+      "name_es": "Elevación Frontal con Barra",
+      "description_en": "An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids.",
+      "description_de": "Eine Isolationsübung für die vordere Schulter, bei der eine Langhantel mit gestreckten Armen bis auf Schulterhöhe angehoben wird.",
+      "description_es": "Una elevación frontal con barra que aísla el deltoides anterior al subir el peso con los brazos rectos hasta la altura de los hombros.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "lateral_deltoid",
+        "pectoralis_major",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "front-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a barbell with an overhand grip at thigh level.",
+        "Keep your arms straight and core braced.",
+        "Raise the barbell in front of you to shoulder height.",
+        "Pause briefly at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Stehe und halte eine Langhantel mit Obergriff vor den Oberschenkeln.",
+        "Halte die Arme gestreckt und den Rumpf angespannt.",
+        "Hebe die Langhantel nach vorne auf Schulterhöhe.",
+        "Halte kurz oben inne.",
+        "Senke kontrolliert und wiederhole."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo una barra con agarre prono a la altura de los muslos.",
+        "Mantén los brazos extendidos y el core contraído.",
+        "Eleva la barra frente a ti hasta la altura de los hombros.",
+        "Haz una breve pausa en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Use a light weight to avoid swinging the bar up.",
+        "Avoid leaning back as the bar rises.",
+        "Keep your wrists neutral rather than letting them bend backward."
+      ],
+      "tips_de": [
+        "Hebe die Hantel ohne Schwung aus dem Oberkörper an.",
+        "Zieh die Schultern dabei nicht zu den Ohren hoch.",
+        "Spanne das Gesäß an, um ein Ausweichen ins Hohlkreuz zu verhindern."
+      ],
+      "tips_es": [
+        "Usa un peso moderado para no balancear el cuerpo.",
+        "Evita encoger los hombros mientras subes la barra.",
+        "Mantén las muñecas neutras, sin dejar que se doblen hacia atrás."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-front-raise-start.webp",
+          "peak": "images/flat/barbell-front-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-glute-bridge",
+      "name_en": "Barbell Glute Bridge",
+      "name_de": "Langhantel-Gesäßbrücke",
+      "name_es": "Puente de Glúteos con Barra",
+      "description_en": "A weighted glute bridge using a barbell for increased resistance.",
+      "description_de": "Eine Gesäßbrücke mit Langhantel für erhöhten Widerstand.",
+      "description_es": "Un puente de glúteos con carga usando una barra para mayor resistencia.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "hip-thrust",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on the floor with a barbell across your hips and knees bent.",
+        "Drive your hips up by squeezing your glutes.",
+        "Hold at the top with hips fully extended.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Boden mit einer Langhantel über den Hüften und gebeugten Knien.",
+        "Stoße die Hüften nach oben, indem du die Gesäßmuskeln anspannst.",
+        "Halte oben mit vollständig gestreckten Hüften.",
+        "Senke kontrolliert.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Acuéstate en el suelo con una barra sobre las caderas y las rodillas flexionadas.",
+        "Eleva las caderas apretando los glúteos.",
+        "Aguanta en la parte superior con las caderas completamente extendidas.",
+        "Baja con control.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Drive through your heels rather than your toes.",
+        "Finish with your ribs down to avoid arching the lower back.",
+        "Keep your knees in line with your feet, not caving inward."
+      ],
+      "tips_de": [
+        "Drücke die Fersen fest in den Boden.",
+        "Halte die Rippen unten, damit die Streckung nicht ins Hohlkreuz kippt.",
+        "Halte die Hantel mit den Händen stabil auf der Hüfte."
+      ],
+      "tips_es": [
+        "Evita arquear la zona lumbar al extender la cadera.",
+        "Empuja con los talones, no con las puntas de los pies.",
+        "Mete la barbilla y mantén la parte alta de la espalda apoyada."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-glute-bridge-start.webp",
+          "peak": "images/flat/barbell-glute-bridge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-lunge",
+      "name_en": "Barbell Lunge",
+      "name_de": "Langhantel-Ausfallschritt",
+      "name_es": "Zancada con Barra",
+      "description_en": "A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.",
+      "description_de": "Ein Ausfallschritt nach vorn mit einer Langhantel auf dem oberen Rücken — trainiert Quadrizeps und Gesäßmuskeln einbeinig.",
+      "description_es": "Una zancada hacia delante con la barra sobre la parte alta de la espalda, entrenando cuádriceps y glúteos una pierna a la vez.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place a barbell across your upper back and stand tall.",
+        "Step forward with one leg into a long stride.",
+        "Lower your back knee toward the ground until your front thigh is parallel.",
+        "Drive through your front heel to return to standing.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Lege eine Langhantel auf den oberen Rücken und stehe aufrecht.",
+        "Tritt mit einem Bein weit nach vorne.",
+        "Senke das hintere Knie in Richtung Boden, bis der vordere Oberschenkel parallel ist.",
+        "Drücke durch die Ferse des vorderen Fußes zurück in den Stand.",
+        "Absolviere alle Wiederholungen auf einer Seite, dann wechsle."
+      ],
+      "instructions_es": [
+        "Coloca una barra en la parte alta de la espalda y párate erguido.",
+        "Da un paso adelante con una pierna en una zancada larga.",
+        "Baja la rodilla trasera hacia el suelo hasta que el muslo delantero quede paralelo.",
+        "Impulsa a través del talón delantero para volver a la posición inicial.",
+        "Completa las repeticiones de un lado, luego cambia."
+      ],
+      "tips_en": [
+        "Take a stride long enough that your front knee stays over your ankle.",
+        "Keep your torso upright and core braced under the bar.",
+        "Push the floor away through the front heel, not the toes."
+      ],
+      "tips_de": [
+        "Mache den Schritt so lang, dass dein vorderes Knie über dem Sprunggelenk bleibt.",
+        "Halte den Oberkörper aufrecht und den Rumpf unter der Stange angespannt.",
+        "Drücke dich über die vordere Ferse ab, nicht über die Zehen."
+      ],
+      "tips_es": [
+        "Da una zancada lo bastante larga para que la rodilla delantera quede sobre el tobillo.",
+        "Mantén el torso erguido y el core contraído bajo la barra.",
+        "Empuja el suelo con el talón delantero, no con los dedos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-reverse-lunge-start.webp",
+          "peak": "images/flat/barbell-reverse-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-overhead-extension",
+      "name_en": "Barbell Overhead Extension",
+      "name_de": "Langhantel-Überkopf-Extension",
+      "name_es": "Extensión de Barra por Encima de la Cabeza",
+      "description_en": "This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.",
+      "description_de": "Diese Isolationsübung zielt effektiv auf den Trizeps ab, indem die Ellbogen über dem Kopf gestreckt werden, was Muskelhypertrophie und Kraft fördert.",
+      "description_es": "Este ejercicio de aislamiento trabaja eficazmente el tríceps braquial al extender los codos por encima de la cabeza, promoviendo la hipertrofia y fuerza muscular.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day"
+      ],
+      "variation_group": "overhead-tricep-extension",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Load a barbell with an appropriate weight and stand or sit with a neutral spine.",
+        "Grip the barbell with an overhand, shoulder-width grip, and press it overhead.",
+        "Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable.",
+        "Extend your elbows to press the barbell back to the starting overhead position, squeezing your triceps.",
+        "Maintain control throughout the movement, avoiding momentum."
+      ],
+      "instructions_de": [
+        "Lade eine Langhantel mit passendem Gewicht und stehe oder sitze mit neutraler Wirbelsäule.",
+        "Greife die Langhantel im Obergriff schulterbreit und drücke sie über deinen Kopf.",
+        "Senke die Langhantel langsam hinter deinen Kopf, indem du die Ellbogen beugst und die Oberarme stabil hältst.",
+        "Strecke deine Ellbogen, um die Langhantel zurück in die Startposition über dem Kopf zu drücken, und spanne den Trizeps an.",
+        "Behalte die Kontrolle während der gesamten Bewegung und vermeide Schwung."
+      ],
+      "instructions_es": [
+        "Carga una barra con el peso adecuado y ponte de pie o siéntate con la columna neutra.",
+        "Agarra la barra con un agarre prono, al ancho de los hombros, y presiónala por encima de tu cabeza.",
+        "Baja lentamente la barra detrás de tu cabeza flexionando los codos, manteniendo los brazos estables.",
+        "Extiende los codos para presionar la barra de vuelta a la posición inicial por encima de la cabeza, contrayendo tus tríceps.",
+        "Mantén el control durante todo el movimiento, evitando el impulso."
+      ],
+      "tips_en": [
+        "Keep your elbows tucked in and pointing forward to maximize triceps engagement and protect your shoulders.",
+        "Control the eccentric (lowering) phase to enhance muscle tension and growth.",
+        "Avoid arching your lower back excessively; brace your core to maintain stability."
+      ],
+      "tips_de": [
+        "Halte deine Ellbogen eng und nach vorne gerichtet, um die Trizeps-Aktivierung zu maximieren und die Schultern zu schützen.",
+        "Kontrolliere die exzentrische (senkende) Phase, um die Muskelspannung und das Wachstum zu verbessern.",
+        "Vermeide übermäßiges Hohlkreuz; spanne deinen Rumpf an, um Stabilität zu bewahren."
+      ],
+      "tips_es": [
+        "Mantén los codos pegados y apuntando hacia adelante para maximizar la activación del tríceps y proteger tus hombros.",
+        "Controla la fase excéntrica (descenso) para mejorar la tensión muscular y el crecimiento.",
+        "Evita arquear demasiado la espalda baja; contrae tu core para mantener la estabilidad."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-overhead-extension-start.webp",
+          "peak": "images/flat/barbell-overhead-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-preacher-curl",
+      "name_en": "Barbell Preacher Curl",
+      "name_de": "Langhantel-Preacher-Curl",
+      "name_es": "Curl Predicador con Barra",
+      "description_en": "This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.",
+      "description_de": "Diese Isolationsübung zielt auf den Bizeps brachii und den Brachialis ab, indem die Oberarme auf einer Preacher-Bank fixiert werden, um Schwung zu minimieren und die Spannung zu maximieren.",
+      "description_es": "Este ejercicio de aislamiento trabaja el bíceps braquial y el braquial al fijar los brazos en un banco predicador, minimizando el impulso y maximizando la tensión muscular.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "pull_day"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip.",
+        "Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start.",
+        "Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad.",
+        "Squeeze your biceps at the top of the movement, focusing on peak contraction.",
+        "Slowly lower the barbell back to the starting position, controlling the eccentric phase.",
+        "Fully extend your arms at the bottom to achieve a complete stretch in the biceps."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Preacher-Bank, die Brust am Polster, und greife eine Langhantel im Untergriff schulterbreit.",
+        "Platziere deine Oberarme fest auf dem Polster und stelle sicher, dass deine Ellbogen am Start leicht gebeugt sind.",
+        "Hebe die Langhantel durch Kontraktion deines Bizeps nach oben, während deine Oberarme unbeweglich auf dem Polster bleiben.",
+        "Spanne deinen Bizeps am oberen Punkt der Bewegung fest an, konzentriere dich auf die Spitzenkontraktion.",
+        "Senke die Langhantel langsam und kontrolliert in die Ausgangsposition zurück.",
+        "Strecke deine Arme am unteren Punkt vollständig aus, um eine komplette Dehnung im Bizeps zu erreichen."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco predicador con el pecho contra la almohadilla, sujetando una barra con agarre supino al ancho de los hombros.",
+        "Apoya firmemente tus brazos en la almohadilla, asegurándote de que tus codos estén ligeramente flexionados al inicio.",
+        "Sube la barra contrayendo tus bíceps, manteniendo tus brazos inmóviles sobre la almohadilla.",
+        "Aprieta los bíceps en la parte superior del movimiento, enfocándote en la contracción máxima.",
+        "Baja lentamente la barra a la posición inicial, controlando la fase excéntrica.",
+        "Extiende completamente tus brazos en la parte inferior para lograr un estiramiento completo en los bíceps."
+      ],
+      "tips_en": [
+        "Maintain constant tension on the biceps throughout the entire range of motion.",
+        "Avoid lifting your elbows off the pad; this indicates you're using too much weight or momentum.",
+        "Focus on a controlled eccentric (lowering) phase to maximize muscle damage and growth.",
+        "Keep your wrists straight and aligned with your forearms to prevent strain."
+      ],
+      "tips_de": [
+        "Halte während der gesamten Bewegung konstante Spannung auf dem Bizeps.",
+        "Vermeide es, die Ellbogen vom Polster zu heben; dies deutet auf zu viel Gewicht oder Schwung hin.",
+        "Konzentriere dich auf eine kontrollierte exzentrische (senkende) Phase, um Muskelwachstum zu maximieren.",
+        "Halte deine Handgelenke gerade und in Linie mit deinen Unterarmen, um Belastungen vorzubeugen."
+      ],
+      "tips_es": [
+        "Mantén una tensión constante en los bíceps durante todo el rango de movimiento.",
+        "Evita levantar los codos de la almohadilla; esto indica que estás usando demasiado peso o impulso.",
+        "Concéntrate en una fase excéntrica (bajada) controlada para maximizar el daño muscular y el crecimiento.",
+        "Mantén tus muñecas rectas y alineadas con tus antebrazos para prevenir tensiones."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-preacher-curl-start.webp",
+          "peak": "images/flat/barbell-preacher-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-pullover",
+      "name_en": "Barbell Pullover",
+      "name_de": "Langhantel-Pullover",
+      "name_es": "Pullover con Barra",
+      "description_en": "A compound movement stretching and loading the lats and chest through a wide arc.",
+      "description_de": "Eine Verbundübung, die Latissimus und Brust durch einen weiten Bogen dehnt und belastet.",
+      "description_es": "Un movimiento compuesto que estira y trabaja el dorsal y el pectoral a través de un arco amplio.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "pullover",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie across a bench with a barbell held over your chest.",
+        "Lower the bar back over your head in an arc.",
+        "Pull it back to the start over your chest.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich quer auf eine Bank und halte die Langhantel über der Brust.",
+        "Senke die Stange in einem Bogen über den Kopf nach hinten.",
+        "Ziehe sie zurück über die Brust in die Ausgangsposition.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Acuéstate en un banco con una barra sostenida sobre el pecho.",
+        "Baja la barra hacia atrás sobre tu cabeza en un arco.",
+        "Tírala de vuelta al inicio sobre el pecho.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep a slight bend in the elbows.",
+        "Engage the lats to drive the bar back."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen leicht gebeugt.",
+        "Spanne den Latissimus an, um die Stange zurückzuführen."
+      ],
+      "tips_es": [
+        "Mantén una ligera flexión en los codos.",
+        "Activa el dorsal para impulsar la barra de vuelta."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-pullover-start.webp",
+          "peak": "images/flat/barbell-pullover-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-rear-delt-row",
+      "name_en": "Barbell Rear Delt Row",
+      "name_de": "Langhantel-Hinterer-Delt-Rudern",
+      "name_es": "Remo con Barra para Deltoides Posterior",
+      "description_en": "A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.",
+      "description_de": "Ein vorgebeugtes Langhantelrudern mit weit gespreizten Ellbogen – verlagert den Fokus vom Latissimus auf den hinteren Deltamuskel und den oberen Rücken.",
+      "description_es": "Un remo con barra inclinado con los codos abiertos que traslada el énfasis de los dorsales a los deltoides posteriores y la parte alta de la espalda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "posterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day"
+      ],
+      "variation_group": "rear-delt-row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hinge at the hips with a flat back until your torso is nearly parallel to the floor.",
+        "Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.",
+        "Row the bar up toward your upper chest with the elbows flaring out to the sides.",
+        "Pause and squeeze the rear delts and upper back at the top.",
+        "Lower the bar under control and repeat."
+      ],
+      "instructions_de": [
+        "Beuge die Hüften mit flachem Rücken, bis der Oberkörper fast parallel zum Boden ist.",
+        "Halte eine Langhantel mit Obergriff, breiter als schulterbreit, Arme hängend.",
+        "Rudere die Stange zur oberen Brust, Ellbogen weit nach außen gespreizt.",
+        "Halte inne und spanne den hinteren Deltamuskel und den oberen Rücken oben an.",
+        "Senke die Stange kontrolliert und wiederhole."
+      ],
+      "instructions_es": [
+        "Inclínate en las caderas con la espalda plana hasta que el torso quede casi paralelo al suelo.",
+        "Sostén una barra con agarre prono, más ancho que la anchura de los hombros, brazos colgando.",
+        "Rema la barra hacia el pecho superior con los codos abiertos hacia los lados.",
+        "Haz una pausa y aprieta los deltoides posteriores y la parte alta de la espalda en la cima.",
+        "Baja la barra de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Pull with the elbows, not the hands — think of driving them up and out.",
+        "Use a lighter load than a standard row; the wide grip reduces leverage."
+      ],
+      "tips_de": [
+        "Ziehe mit den Ellbogen, nicht mit den Händen – denke daran, sie nach oben und außen zu treiben.",
+        "Verwende weniger Gewicht als beim Standard-Rudern; der breite Griff verringert den Hebel."
+      ],
+      "tips_es": [
+        "Jala con los codos, no con las manos: piensa en impulsarlos hacia arriba y hacia afuera.",
+        "Usa una carga menor que en un remo estándar; el agarre ancho reduce el brazo de palanca."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-rear-delt-row-start.webp",
+          "peak": "images/flat/barbell-rear-delt-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-reverse-lunge",
+      "name_en": "Barbell Reverse Lunge",
+      "name_de": "Langhantel-Rückwärtsausfallschritt",
+      "name_es": "Zancada Inversa con Barra",
+      "description_en": "A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.",
+      "description_de": "Ein Langhantel-Ausfallschritt nach hinten statt nach vorn — hält das vordere Schienbein senkrecht und belastet Quadrizeps und Gesäßmuskeln.",
+      "description_es": "Una zancada con barra dando el paso hacia atrás en lugar de hacia delante, manteniendo la tibia delantera vertical mientras carga cuádriceps y glúteos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place a barbell across your upper back and stand tall.",
+        "Step one foot backward into a long stride.",
+        "Lower your back knee toward the ground under control.",
+        "Drive through your front heel to return to standing.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Lege eine Langhantel auf den oberen Rücken und stehe aufrecht.",
+        "Tritt mit einem Fuß weit nach hinten.",
+        "Senke das hintere Knie kontrolliert in Richtung Boden.",
+        "Drücke durch die Ferse des vorderen Fußes zurück in den Stand.",
+        "Absolviere alle Wiederholungen auf einer Seite, dann wechsle."
+      ],
+      "instructions_es": [
+        "Coloca una barra en la parte alta de la espalda y párate erguido.",
+        "Da un paso hacia atrás con un pie en una zancada larga.",
+        "Baja la rodilla trasera hacia el suelo de forma controlada.",
+        "Impulsa a través del talón delantero para volver a la posición inicial.",
+        "Completa las repeticiones de un lado, luego cambia."
+      ],
+      "tips_en": [
+        "Step back far enough to keep your front shin close to vertical.",
+        "Lower the back knee straight down rather than leaning forward.",
+        "Keep your chest tall and hips square throughout."
+      ],
+      "tips_de": [
+        "Tritt weit genug zurück, damit dein vorderes Schienbein nahezu senkrecht bleibt.",
+        "Senke das hintere Knie gerade nach unten, statt dich nach vorn zu lehnen.",
+        "Halte die Brust aufrecht und die Hüfte gerade."
+      ],
+      "tips_es": [
+        "Da el paso atrás lo bastante largo para que la tibia delantera quede casi vertical.",
+        "Baja la rodilla trasera en línea recta en lugar de inclinarte hacia delante.",
+        "Mantén el pecho erguido y las caderas alineadas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-reverse-lunge-start.webp",
+          "peak": "images/flat/barbell-reverse-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-row",
+      "name_en": "Bent-Over Barbell Row",
+      "name_de": "Vorgebeugtes Langhantelrudern",
+      "name_es": "Remo con Barra Inclinado",
+      "description_en": "A compound pulling movement that targets the upper and middle back.",
+      "description_de": "Eine Verbundübung zum Ziehen, die den oberen und mittleren Rücken beansprucht.",
+      "description_es": "Un movimiento de jalón compuesto que trabaja la parte superior e intermedia de la espalda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "knee_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hinge at the hips with a slight knee bend.",
+        "Grip the bar slightly wider than shoulder-width.",
+        "Pull the bar to your lower chest, squeezing your shoulder blades.",
+        "Lower the bar under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Beuge die Hüften bei leicht gebeugten Knien.",
+        "Greife die Stange etwas breiter als schulterbreit.",
+        "Ziehe die Stange zur unteren Brust und spanne die Schulterblätter zusammen.",
+        "Senke die Stange kontrolliert.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Inclínate en las caderas con una ligera flexión de rodillas.",
+        "Agarra la barra ligeramente más ancho que la anchura de los hombros.",
+        "Tira de la barra hacia el pecho inferior apretando los omóplatos.",
+        "Baja la barra de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your torso at roughly 45 degrees.",
+        "Do not use momentum to swing the weight."
+      ],
+      "tips_de": [
+        "Halte den Oberkörper bei etwa 45 Grad.",
+        "Nutze keinen Schwung, um das Gewicht zu bewegen."
+      ],
+      "tips_es": [
+        "Mantén el torso a aproximadamente 45 grados.",
+        "No uses el impulso para balancear el peso."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-row-start.webp",
+          "peak": "images/flat/barbell-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "barbell-wrist-curl",
+      "name_en": "Barbell Wrist Curl",
+      "name_de": "Langhantel Handgelenk-Curl",
+      "name_es": "Curl de Muñeca con Barra",
+      "description_en": "A barbell wrist curl that isolates the forearm flexors for grip and forearm size.",
+      "description_de": "Ein Langhantel Handgelenk-Curl, der die Unterarmbeuger isoliert.",
+      "description_es": "Un curl de muñeca con barra que aísla los flexores del antebrazo para fuerza de agarre y tamaño.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "barbell",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "grip_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench with forearms resting on the thighs, palms up.",
+        "Hold a barbell with hands shoulder-width, wrists hanging off the knees.",
+        "Let the bar roll down to the fingertips at the bottom.",
+        "Curl the bar up by flexing the wrists.",
+        "Lower under control."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank, Unterarme auf den Oberschenkeln, Handflächen oben.",
+        "Halte eine Langhantel schulterbreit, Handgelenke ragen über die Knie.",
+        "Lasse die Hantel unten bis in die Fingerspitzen rollen.",
+        "Curle die Hantel hoch durch Beugen der Handgelenke.",
+        "Senke kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con los antebrazos sobre los muslos, palmas hacia arriba.",
+        "Sujeta una barra con las manos a la anchura de los hombros, muñecas fuera de las rodillas.",
+        "Deja que la barra ruede hasta las puntas de los dedos.",
+        "Sube la barra flexionando las muñecas.",
+        "Baja con control."
+      ],
+      "tips_en": [
+        "Move only at the wrist — keep the forearms still.",
+        "Roll the bar to the fingertips for full range.",
+        "Use a thumbless grip if it helps wrist comfort."
+      ],
+      "tips_de": [
+        "Bewege nur das Handgelenk — Unterarme bleiben ruhig.",
+        "Rolle die Hantel für vollen Bewegungsumfang in die Fingerspitzen.",
+        "Verwende einen daumenlosen Griff, falls bequemer."
+      ],
+      "tips_es": [
+        "Mueve solo la muñeca — los antebrazos permanecen quietos.",
+        "Rueda la barra a las puntas de los dedos para el rango completo.",
+        "Usa un agarre sin pulgar si te resulta más cómodo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/barbell-wrist-curl-start.webp",
+          "peak": "images/flat/barbell-wrist-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "battle-rope-double-slam",
+      "name_en": "Battle Rope Double Slam",
+      "name_de": "Battle-Rope Doppelschlag",
+      "name_es": "Golpe Doble con Cuerdas de Batalla",
+      "description_en": "A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.",
+      "description_de": "Eine Ausdauerübung, bei der beide Seilenden gemeinsam hochgeführt und zusammen auf den Boden geschlagen werden — eine große Welle pro Wiederholung statt der wechselseitigen Wellen der Standardvariante.",
+      "description_es": "Un ejercicio de acondicionamiento en el que ambos extremos de la cuerda suben y se golpean contra el suelo a la vez, generando una gran onda por repetición en lugar de las ondas alternas del ejercicio clásico.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "battle_rope",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "gluteus_maximus",
+        "obliques",
+        "quadriceps",
+        "rectus_abdominis",
+        "trapezius"
+      ],
+      "goals": [
+        "endurance",
+        "power"
+      ],
+      "tags": [
+        "full_body",
+        "conditioning"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack.",
+        "Set your feet slightly wider than your hips and sit into a quarter squat with your chest up.",
+        "Swing both arms up together, letting the ropes rise in front of you as you extend through the hips.",
+        "Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats.",
+        "Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating.",
+        "Keep slamming for the desired time or number of reps."
+      ],
+      "instructions_de": [
+        "Nimm je ein Seilende in jede Hand, stell dich zum Ankerpunkt und weit genug zurück, dass die Seile leicht durchhängen.",
+        "Stell die Füße etwas weiter als hüftbreit und geh in eine Viertelkniebeuge, die Brust bleibt aufrecht.",
+        "Schwing beide Arme gemeinsam nach oben und lass die Seile vor dir aufsteigen, während du die Hüfte streckst.",
+        "Schlag beide Enden gleichzeitig auf den Boden, klapp dabei in der Hüfte ein und arbeite aus dem Latissimus.",
+        "Nutz den Rückprall direkt für den nächsten Schlag und halt beide Arme im Gleichtakt, statt sie wechselseitig zu führen.",
+        "Schlag weiter für die gewünschte Zeit oder Wiederholungszahl."
+      ],
+      "instructions_es": [
+        "Toma un extremo de la cuerda en cada mano y colócate frente al anclaje, lo bastante atrás como para que las cuerdas queden algo destensadas.",
+        "Separa los pies algo más que la anchura de las caderas y baja a una sentadilla de cuarto, con el pecho alto.",
+        "Sube ambos brazos a la vez, dejando que las cuerdas se eleven por delante mientras extiendes la cadera.",
+        "Golpea ambos extremos contra el suelo al mismo tiempo, flexionando por la cadera y empujando desde los dorsales.",
+        "Aprovecha el rebote para encadenar el siguiente golpe, manteniendo ambos brazos al unísono en lugar de alternarlos.",
+        "Sigue golpeando el tiempo o las repeticiones deseadas."
+      ],
+      "tips_en": [
+        "Both arms move together — the moment they start alternating you are doing the standard wave drill, which is a different exercise.",
+        "Drive the slam with your hips and lats rather than your arms, or your shoulders will burn out long before your lungs do.",
+        "Stand at the right distance from the anchor: too close and the rope goes slack, too far and you cannot get a wave into it at all."
+      ],
+      "tips_de": [
+        "Beide Arme bewegen sich gemeinsam — sobald sie anfangen zu wechseln, machst du die Standard-Wellenvariante, und das ist eine andere Übung.",
+        "Treib den Schlag aus Hüfte und Latissimus statt aus den Armen, sonst brennen die Schultern lange vor der Lunge.",
+        "Halt den richtigen Abstand zum Anker: zu nah hängt das Seil durch, zu weit weg bekommst du gar keine Welle hinein."
+      ],
+      "tips_es": [
+        "Los dos brazos se mueven juntos — en cuanto empiezan a alternarse estás haciendo el ejercicio de ondas clásico, que es otro ejercicio distinto.",
+        "Impulsa el golpe con la cadera y los dorsales en vez de con los brazos, o los hombros se agotarán mucho antes que los pulmones.",
+        "Colócate a la distancia correcta del anclaje: demasiado cerca la cuerda queda floja, demasiado lejos no consigues meterle onda."
+      ],
+      "met": 10.3,
+      "images": {
+        "flat": {
+          "start": "images/flat/battle-rope-double-slam-start.webp",
+          "peak": "images/flat/battle-rope-double-slam-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "battle-ropes",
+      "name_en": "Battle Ropes",
+      "name_de": "Battle Ropes",
+      "name_es": "Cuerdas de Batalla",
+      "description_en": "A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.",
+      "description_de": "Eine hochintensive Konditionsübung mit dicken Seilen, trainiert oberen Rücken, Schultern und Griff.",
+      "description_es": "Un ejercicio de acondicionamiento de alta intensidad con cuerdas gruesas, trabaja espalda alta, hombros y agarre.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "battle_rope",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid",
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "quadriceps",
+        "rectus_abdominis",
+        "trapezius"
+      ],
+      "goals": [
+        "endurance",
+        "power"
+      ],
+      "tags": [
+        "full_body",
+        "conditioning"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Anchor the ropes to a fixed point and grab one end in each hand.",
+        "Step back so the ropes have moderate slack.",
+        "Drop into a quarter squat with feet shoulder-width.",
+        "Drive each arm up and down rapidly to send waves through the ropes.",
+        "Continue for the prescribed work interval."
+      ],
+      "instructions_de": [
+        "Befestige die Seile an einem festen Punkt und fasse je ein Ende.",
+        "Trete zurück, sodass die Seile moderaten Durchhang haben.",
+        "Gehe in eine Viertelhocke, Füße schulterbreit.",
+        "Bewege beide Arme schnell auf und ab, um Wellen durch die Seile zu senden.",
+        "Setze das vorgegebene Arbeitsintervall fort."
+      ],
+      "instructions_es": [
+        "Ancla las cuerdas a un punto fijo y agarra un extremo en cada mano.",
+        "Da unos pasos atrás para que las cuerdas tengan tensión moderada.",
+        "Baja a una media sentadilla con los pies a la anchura de los hombros.",
+        "Mueve cada brazo arriba y abajo rápidamente generando ondas en las cuerdas.",
+        "Continúa durante el intervalo de trabajo indicado."
+      ],
+      "tips_en": [
+        "Stay in the quarter-squat the entire interval.",
+        "Drive force from the legs and hips, not just the arms.",
+        "Keep the waves consistent and tight."
+      ],
+      "tips_de": [
+        "Bleibe das ganze Intervall in der Viertelhocke.",
+        "Erzeuge Kraft aus Beinen und Hüfte, nicht nur aus den Armen.",
+        "Halte die Wellen gleichmäßig und straff."
+      ],
+      "tips_es": [
+        "Permanece en media sentadilla todo el intervalo.",
+        "Genera fuerza desde piernas y caderas, no solo desde los brazos.",
+        "Mantén las ondas constantes y compactas."
+      ],
+      "met": 10.3,
+      "images": {
+        "flat": {
+          "main": "images/flat/battle-ropes-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bear-crawl",
+      "name_en": "Bear Crawl",
+      "name_de": "Bärengang",
+      "name_es": "Caminata del Oso",
+      "description_en": "A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward.",
+      "description_de": "Ein Krabbeln im Vierfüßlerstand auf Händen und Fußballen mit knapp über dem Boden schwebenden Knien, das beim Vorwärtsbewegen Schulterstabilität und Rumpfkontrolle aufbaut.",
+      "description_es": "Un gateo en cuadrupedia sobre manos y puntas de los pies con las rodillas suspendidas justo por encima del suelo, que desarrolla la estabilidad del hombro y el control del core al desplazarse hacia adelante.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "quadriceps",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "conditioning",
+        "core",
+        "bodyweight"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours with your hands under your shoulders and knees under your hips.",
+        "Tuck your toes and lift your knees a few centimeters off the floor.",
+        "Keeping your back flat and hips low, step your right hand and left foot forward together.",
+        "Then move your left hand and right foot, crawling forward in a controlled rhythm.",
+        "Keep your core braced and your hips from swaying side to side."
+      ],
+      "instructions_de": [
+        "Beginne im Vierfüßlerstand, Hände unter den Schultern, Knie unter der Hüfte.",
+        "Stelle die Zehen auf und hebe die Knie einige Zentimeter vom Boden.",
+        "Halte den Rücken flach und die Hüfte tief und setze rechte Hand und linken Fuß gemeinsam nach vorn.",
+        "Bewege dann linke Hand und rechten Fuß und krabble in ruhigem Rhythmus vorwärts.",
+        "Halte den Rumpf fest angespannt und die Hüfte ruhig, ohne seitliches Schwingen."
+      ],
+      "instructions_es": [
+        "Empieza en cuadrupedia con las manos bajo los hombros y las rodillas bajo las caderas.",
+        "Apoya las puntas de los pies y eleva las rodillas unos centímetros del suelo.",
+        "Con la espalda plana y las caderas bajas, avanza juntos la mano derecha y el pie izquierdo.",
+        "Luego mueve la mano izquierda y el pie derecho, gateando hacia adelante con ritmo controlado.",
+        "Mantén el core firme y evita que las caderas se balanceen de lado a lado."
+      ],
+      "tips_en": [
+        "Move opposite hand and foot together, like an exaggerated crawl.",
+        "Keep your knees low and hips level — do not let them pop up or rock."
+      ],
+      "tips_de": [
+        "Bewege gegengleich Hand und Fuß zusammen, wie ein übertriebenes Krabbeln.",
+        "Halte die Knie tief und die Hüfte waagerecht — nicht hochkommen oder wackeln lassen."
+      ],
+      "tips_es": [
+        "Mueve juntos la mano y el pie opuestos, como un gateo exagerado.",
+        "Mantén las rodillas bajas y las caderas niveladas: que no suban ni se balanceen."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bear-crawl-start.webp",
+          "peak": "images/flat/bear-crawl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "behind-the-back-barbell-shrug",
+      "name_en": "Behind the Back Barbell Shrug",
+      "name_de": "Langhantel-Shrug hinter dem Rücken",
+      "name_es": "Encogimiento de Hombros con Barra Detrás de la Espalda",
+      "description_en": "A shrug variation with the barbell held behind the body, targeting the trapezius.",
+      "description_de": "Eine Shrug-Variante, bei der die Langhantel hinter dem Körper gehalten wird, um den Trapezmuskel gezielt zu trainieren.",
+      "description_es": "Un encogimiento de hombros con la barra sujeta por detrás del cuerpo, una variante que concentra el trabajo en el trapecio.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "shrug",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a barbell behind your back with an overhand grip.",
+        "Keep your arms straight and chest up.",
+        "Shrug your shoulders straight up toward your ears.",
+        "Pause and squeeze at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Stehe und halte eine Langhantel hinter dem Rücken mit Obergriff.",
+        "Halte die Arme gestreckt und die Brust aufgerichtet.",
+        "Ziehe die Schultern senkrecht zu den Ohren hoch.",
+        "Halte kurz inne und spanne oben an.",
+        "Senke kontrolliert und wiederhole."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo una barra detrás de la espalda con agarre prono.",
+        "Mantén los brazos extendidos y el pecho hacia arriba.",
+        "Encoge los hombros directamente hacia las orejas.",
+        "Haz una pausa y aprieta en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Lift straight up and down without rolling the shoulders.",
+        "Avoid bending your elbows to heave the weight higher.",
+        "Stand tall with a neutral neck and look straight ahead."
+      ],
+      "tips_de": [
+        "Vermeide kreisende Schulterbewegungen; führe die Schultern senkrecht auf und ab.",
+        "Wähle eine Griffbreite, bei der die Hantel das Gesäß nicht streift.",
+        "Verzichte auf Schwung aus den Beinen, wenn das Gewicht schwer wird."
+      ],
+      "tips_es": [
+        "Evita hacer círculos con los hombros al subir.",
+        "Mantén la cabeza neutra, sin adelantar la barbilla.",
+        "Elige un peso que permita un recorrido completo hacia arriba."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/behind-the-back-barbell-shrug-start.webp",
+          "peak": "images/flat/behind-the-back-barbell-shrug-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "behind-the-neck-lat-pulldown",
+      "name_en": "Behind-the-Neck Lat Pulldown",
+      "name_de": "Nacken-Lat-Pulldown",
+      "name_es": "Jalón al Cuello Detrás de la Cabeza",
+      "description_en": "A wide-grip lat pulldown taken behind the head, targeting the upper lats and traps — requires full overhead shoulder mobility.",
+      "description_de": "Ein breiter Lat-Pulldown hinter den Kopf, der den oberen Latissimus und Trapezmuskel beansprucht – erfordert volle Schulterbeweglichkeit über den Kopf.",
+      "description_es": "Un jalón al dorsal con agarre ancho llevado detrás de la cabeza, que trabaja la parte superior del dorsal y los trapecios: requiere movilidad de hombro completa sobre la cabeza.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "lat_pulldown_machine",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day"
+      ],
+      "variation_group": "lat-pulldown",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit at a lat pulldown station with thighs secured under the pad.",
+        "Grip the bar with a wide, overhand grip — wider than shoulder-width.",
+        "Keep the torso upright and tuck the chin slightly forward.",
+        "Pull the bar down behind the head until it touches the base of the neck.",
+        "Return under control to the full overhead stretch.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Setze dich an der Lat-Pulldown-Station mit den Oberschenkeln unter den Polstern.",
+        "Greife die Stange mit einem weiten Obergriff – breiter als schulterbreit.",
+        "Halte den Oberkörper aufrecht und neige das Kinn leicht nach vorne.",
+        "Ziehe die Stange hinter den Kopf, bis sie den Nacken berührt.",
+        "Kehre kontrolliert in die vollständige Überkopfstreckung zurück.",
+        "Wiederhole die empfohlene Anzahl von Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de jalón con los muslos asegurados bajo el pad.",
+        "Agarra la barra con un agarre ancho prono, más ancho que la anchura de los hombros.",
+        "Mantén el torso erguido e inclina la barbilla ligeramente hacia adelante.",
+        "Tira de la barra hacia abajo detrás de la cabeza hasta que toque la base del cuello.",
+        "Vuelve de forma controlada al estiramiento completo sobre la cabeza.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Only perform this if you have full, pain-free overhead shoulder mobility.",
+        "Use a moderate load — this is not a strength lift, it's a hypertrophy accessory."
+      ],
+      "tips_de": [
+        "Führe diese Übung nur aus, wenn du volle, schmerzfreie Schulterbeweglichkeit über den Kopf hast.",
+        "Verwende ein moderates Gewicht – das ist kein Kraftheben, sondern eine Hypertrophie-Zusatzübung."
+      ],
+      "tips_es": [
+        "Solo realiza este ejercicio si tienes movilidad de hombro completa y sin dolor sobre la cabeza.",
+        "Usa una carga moderada: no es un levantamiento de fuerza, es un accesorio de hipertrofia."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/behind-the-neck-lat-pulldown-start.webp",
+          "peak": "images/flat/behind-the-neck-lat-pulldown-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "behind-the-neck-press",
+      "name_en": "Behind the Neck Press",
+      "name_de": "Nackendrücken",
+      "name_es": "Press Detrás del Cuello",
+      "description_en": "An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids.",
+      "description_de": "Eine Schulterdrückvariante mit der Langhantel, die hinter dem Kopf vom Nacken aus nach oben gedrückt wird.",
+      "description_es": "Un press vertical con barra realizado por detrás de la nuca, dirigido al deltoides anterior y lateral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit or stand with a barbell resting on your upper traps behind your neck.",
+        "Grip the bar wider than shoulder width.",
+        "Press the bar straight up overhead until your arms are extended.",
+        "Lower the bar back to the starting position under control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Sitze oder stehe mit einer Langhantel auf dem oberen Trapezmuskel hinter dem Nacken.",
+        "Greife die Stange breiter als schulterbreit.",
+        "Drücke die Stange senkrecht nach oben, bis die Arme gestreckt sind.",
+        "Senke die Stange kontrolliert zurück in die Ausgangsposition.",
+        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate o párate con una barra descansando en la parte alta de los trapecios detrás del cuello.",
+        "Agarra la barra más ancho que la anchura de los hombros.",
+        "Empuja la barra directamente sobre la cabeza hasta que los brazos estén extendidos.",
+        "Baja la barra de vuelta a la posición inicial de forma controlada.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Lower the bar only as far as your shoulders allow comfortably.",
+        "Keep your forearms vertical under the bar throughout the press.",
+        "Brace your core to avoid arching the lower back overhead."
+      ],
+      "tips_de": [
+        "Teste die Bewegung zuerst mit leichter Last, denn sie verlangt viel Schultermobilität.",
+        "Schiebe den Kopf leicht nach vorn, damit die Stange frei laufen kann.",
+        "Brich den Satz ab, sobald es in Schulter oder Nacken zwickt."
+      ],
+      "tips_es": [
+        "Trabaja primero la movilidad de hombros si la posición resulta incómoda.",
+        "Baja la barra solo hasta donde tu rango lo permita.",
+        "Mantén el core firme para no arquear la zona lumbar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/behind-the-neck-press-start.webp",
+          "peak": "images/flat/behind-the-neck-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "behind-the-neck-pull-ups",
+      "name_en": "Behind-the-Neck Pull-Up",
+      "name_de": "Klimmzug in den Nacken",
+      "name_es": "Dominada tras nuca",
+      "description_en": "A wide-grip pull-up pulled high enough that the bar passes behind the head at the top instead of under the chin, which forces the shoulders into end-range external rotation.",
+      "description_de": "Ein Klimmzug im weiten Obergriff, bei dem so hoch gezogen wird, dass die Stange am oberen Punkt hinter dem Kopf statt unter dem Kinn liegt, was die Schultern in die maximale Außenrotation zwingt.",
+      "description_es": "Una dominada con agarre ancho en la que se tira lo suficientemente alto como para que la barra pase por detrás de la cabeza en lugar de por debajo de la barbilla, lo que obliga a los hombros a llegar al final de su rotación externa.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "pull-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Grip the pull-up bar with an overhand grip wider than shoulder-width and hang at full arm extension with your legs together.",
+        "Keep your torso vertical rather than leaning back, and pull your elbows down and out to the sides.",
+        "Continue pulling until the bar passes behind your head and the back of your neck comes level with it, without letting the bar touch your neck.",
+        "Lower yourself under control back to a full dead hang, keeping your head still rather than letting it snap forward.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Greif die Klimmzugstange im Obergriff deutlich weiter als schulterbreit und häng dich mit gestreckten Armen und geschlossenen Beinen aus.",
+        "Halte den Oberkörper aufrecht, statt dich zurückzulehnen, und zieh die Ellbogen nach unten und zur Seite.",
+        "Zieh weiter, bis die Stange hinter den Kopf wandert und der Nacken auf ihre Höhe kommt, ohne dass die Stange den Nacken berührt.",
+        "Lass dich kontrolliert bis in den vollen Hang zurück und halte den Kopf dabei ruhig, statt ihn nach vorn schnellen zu lassen.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Sujeta la barra de dominadas en pronación, con las manos más separadas que los hombros, y cuélgate con los brazos extendidos y las piernas juntas.",
+        "Mantén el torso vertical en lugar de inclinarte hacia atrás y tira de los codos hacia abajo y hacia los lados.",
+        "Sigue tirando hasta que la barra pase por detrás de la cabeza y la nuca quede a su altura, sin que la barra llegue a tocarte el cuello.",
+        "Baja de forma controlada hasta la suspensión completa, manteniendo la cabeza quieta en lugar de dejar que se desplace hacia adelante.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "This variation is widely discouraged. Finishing behind the head loads the shoulder at the end of its external rotation, where the joint has the least capacity to protect itself, and any contact between the bar and the neck puts that load through the cervical spine.",
+        "A standard or wide-grip pull-up trains the same muscles through the same shoulder range — nothing about back development requires the bar to travel behind the head, so there is no benefit here to trade the risk against.",
+        "If you perform it anyway, stop well short of touching the bar to your neck and leave it out entirely if you lack full pain-free overhead shoulder mobility or have any history of shoulder or neck problems."
+      ],
+      "tips_de": [
+        "Von dieser Variante wird weithin abgeraten. Der Abschluss hinter dem Kopf belastet die Schulter am Ende ihrer Außenrotation, wo das Gelenk sich am wenigsten schützen kann, und jeder Kontakt zwischen Stange und Nacken leitet diese Last in die Halswirbelsäule.",
+        "Ein normaler oder weiter Klimmzug trainiert dieselben Muskeln über denselben Bewegungsumfang der Schulter — für den Rücken bringt es nichts, die Stange hinter den Kopf zu führen, dem Risiko steht also kein Nutzen gegenüber.",
+        "Wer die Übung trotzdem macht, hört deutlich vor dem Kontakt zwischen Stange und Nacken auf und lässt sie ganz weg, wenn die Schulter über Kopf nicht schmerzfrei voll beweglich ist oder Schulter- oder Nackenprobleme bestehen."
+      ],
+      "tips_es": [
+        "Esta variante está desaconsejada de forma generalizada. Terminar por detrás de la cabeza carga el hombro en el final de su rotación externa, donde la articulación tiene menos capacidad de protegerse, y cualquier contacto entre la barra y el cuello transmite esa carga a la columna cervical.",
+        "Una dominada normal o con agarre ancho trabaja los mismos músculos en el mismo rango de movimiento del hombro: nada en el desarrollo de la espalda exige que la barra pase por detrás de la cabeza, así que no hay ningún beneficio que compense el riesgo.",
+        "Si aun así la haces, detente bastante antes de que la barra toque el cuello, y descártala por completo si no tienes movilidad de hombro completa y sin dolor por encima de la cabeza o si tienes antecedentes de problemas de hombro o cuello."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/behind-the-neck-pull-ups-start.webp",
+          "peak": "images/flat/behind-the-neck-pull-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-adductor-stretch",
+      "name_en": "Bench Adductor Stretch",
+      "name_de": "Adduktoren-Dehnung an der Bank",
+      "name_es": "Estiramiento de Aductores en Banco",
+      "description_en": "A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh.",
+      "description_de": "Eine stehende Dehnung mit einem gestreckten Bein seitlich auf der Bank, um die Oberschenkelinnenseite zu dehnen.",
+      "description_es": "Un estiramiento de pie con una pierna estirada apoyada en el banco hacia el lado para alargar el aductor.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "adductors"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand side-on to a bench.",
+        "Rest one straight leg up on the bench out to the side.",
+        "Keep your torso upright and shift gently toward the bench.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Stelle dich seitlich zur Bank.",
+        "Lege ein gestrecktes Bein seitlich auf die Bank.",
+        "Halte den Oberkörper aufrecht und neige dich sanft zur Bank.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Ponte de lado al banco.",
+        "Apoya una pierna estirada sobre el banco hacia el lado.",
+        "Mantén el torso erguido y desplázate suavemente hacia el banco.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Keep both legs straight.",
+        "Keep the standing foot pointing forward."
+      ],
+      "tips_de": [
+        "Halte beide Beine gestreckt.",
+        "Halte den Standfuß nach vorn gerichtet."
+      ],
+      "tips_es": [
+        "Mantén ambas piernas estiradas.",
+        "Mantén el pie de apoyo apuntando al frente."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-adductor-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-ankle-stretch",
+      "name_en": "Bench Ankle Stretch",
+      "name_de": "Sprunggelenk-Dehnung an der Bank",
+      "name_es": "Estiramiento de Tobillo en Banco",
+      "description_en": "A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle.",
+      "description_de": "Eine stehende Dehnung mit dem Fuß flach auf der Bank, bei der das Knie über die Zehen nach vorn geschoben wird und das Sprunggelenk beugt.",
+      "description_es": "Un estiramiento de pie con el pie plano en el banco, llevando la rodilla por delante de los dedos para flexionar el tobillo.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius"
+      ],
+      "secondary_muscles": [
+        "soleus"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place one whole foot flat on top of a bench.",
+        "Keep your torso upright.",
+        "Drive that knee forward over your toes.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Stelle einen ganzen Fuß flach auf die Bank.",
+        "Halte den Oberkörper aufrecht.",
+        "Schiebe das Knie nach vorn über die Zehen.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Coloca un pie entero plano sobre el banco.",
+        "Mantén el torso erguido.",
+        "Lleva esa rodilla hacia adelante por encima de los dedos.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Keep your heel down on the bench.",
+        "Move slowly and keep the foot flat."
+      ],
+      "tips_de": [
+        "Halte die Ferse auf der Bank.",
+        "Bewege dich langsam und halte den Fuß flach."
+      ],
+      "tips_es": [
+        "Mantén el talón apoyado en el banco.",
+        "Muévete despacio y mantén el pie plano."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-ankle-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-bulgarian-split-stretch",
+      "name_en": "Bench Bulgarian Split Stretch",
+      "name_de": "Bulgarische Split-Dehnung an der Bank",
+      "name_es": "Estiramiento Búlgaro en Banco",
+      "description_en": "A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.",
+      "description_de": "Eine Dehnung im Schrittstand mit dem hinteren Fuß auf der Bank, bei der die Hüfte sinkt und Hüftbeuger und Quadrizeps öffnet.",
+      "description_es": "Un estiramiento en zancada con el pie trasero en un banco, bajando la cadera para abrir los flexores de cadera y el cuádriceps.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hip_flexors",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Rest the top of your rear foot on a bench behind you.",
+        "Set the front foot flat and bend that knee.",
+        "Sink your hips straight down.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Lege den Spann des hinteren Fußes auf eine Bank hinter dir.",
+        "Stelle den vorderen Fuß flach auf und beuge das Knie.",
+        "Senke die Hüfte gerade nach unten.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Apoya el empeine del pie trasero en un banco detrás de ti.",
+        "Coloca el pie delantero plano y flexiona esa rodilla.",
+        "Baja la cadera recto hacia abajo.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Hold a wall for balance if needed.",
+        "Keep your torso upright."
+      ],
+      "tips_de": [
+        "Halte dich bei Bedarf an einer Wand fest.",
+        "Halte den Oberkörper aufrecht."
+      ],
+      "tips_es": [
+        "Apóyate en una pared si lo necesitas.",
+        "Mantén el torso erguido."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-bulgarian-split-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-calf-stretch",
+      "name_en": "Bench Calf Stretch",
+      "name_de": "Wadendehnung an der Bank",
+      "name_es": "Estiramiento de Pantorrilla en Banco",
+      "description_en": "A standing stretch with the ball of the foot on a bench edge, dropping the heel to lengthen the calf.",
+      "description_de": "Eine stehende Dehnung mit dem Fußballen auf der Bankkante, bei der die Ferse absinkt und die Wade dehnt.",
+      "description_es": "Un estiramiento de pie con la planta del pie en el borde del banco, dejando caer el talón para alargar la pantorrilla.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius"
+      ],
+      "secondary_muscles": [
+        "soleus"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place the ball of one foot on the edge of a bench.",
+        "Keep that knee straight.",
+        "Let your heel drop down below the toes.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Setze den Ballen eines Fußes auf die Bankkante.",
+        "Halte das Knie gestreckt.",
+        "Lasse die Ferse unter die Zehen sinken.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Coloca la planta de un pie en el borde del banco.",
+        "Mantén esa rodilla estirada.",
+        "Deja caer el talón por debajo de los dedos.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Hold the bench or a wall for balance.",
+        "Keep the movement slow and controlled."
+      ],
+      "tips_de": [
+        "Halte dich an der Bank oder Wand fest.",
+        "Halte die Bewegung langsam und kontrolliert."
+      ],
+      "tips_es": [
+        "Sujétate del banco o de una pared para equilibrarte.",
+        "Mantén el movimiento lento y controlado."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-calf-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-chest-stretch",
+      "name_en": "Bench Chest Stretch",
+      "name_de": "Brustdehnung an der Bank",
+      "name_es": "Estiramiento de Pecho en Banco",
+      "description_en": "A kneeling stretch with the hands behind on a bench, sinking the hips to open the chest and shoulders.",
+      "description_de": "Eine kniende Dehnung mit den Händen hinten auf der Bank, bei der die Hüfte sinkt und Brust und Schultern öffnet.",
+      "description_es": "Un estiramiento de rodillas con las manos detrás en el banco, bajando la cadera para abrir el pecho y los hombros.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Kneel with your back to a bench.",
+        "Place both hands behind you on the edge of the bench.",
+        "Sink your hips down to open the chest.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Knie dich mit dem Rücken zur Bank.",
+        "Lege beide Hände hinter dir auf die Bankkante.",
+        "Senke die Hüfte, um die Brust zu öffnen.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Arrodíllate de espaldas al banco.",
+        "Coloca ambas manos detrás en el borde del banco.",
+        "Baja la cadera para abrir el pecho.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Keep your shoulders down away from your ears.",
+        "Stretch to mild tension, never to pain."
+      ],
+      "tips_de": [
+        "Halte die Schultern unten, weg von den Ohren.",
+        "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
+      ],
+      "tips_es": [
+        "Mantén los hombros abajo, lejos de las orejas.",
+        "Estira hasta una tensión leve, nunca hasta el dolor."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-chest-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-childs-pose",
+      "name_en": "Bench Child's Pose",
+      "name_de": "Stellung des Kindes an der Bank",
+      "name_es": "Postura del Niño en Banco",
+      "description_en": "A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back.",
+      "description_de": "Eine kniende Dehnung mit den Armen auf der Bank, bei der die Hüfte zurücksinkt und breiten Rückenmuskel und unteren Rücken dehnt.",
+      "description_es": "Un estiramiento de rodillas con los brazos sobre el banco, llevando la cadera atrás para alargar los dorsales y la zona lumbar.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "latissimus_dorsi"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Kneel on the floor in front of a bench.",
+        "Extend both arms forward and rest them on the bench.",
+        "Sit your hips back toward your heels and let the chest sink.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Knie dich vor eine Bank auf den Boden.",
+        "Strecke beide Arme nach vorn und lege sie auf die Bank.",
+        "Setze die Hüfte zurück Richtung Fersen und lasse die Brust sinken.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Arrodíllate en el suelo frente a un banco.",
+        "Extiende ambos brazos al frente y apóyalos en el banco.",
+        "Lleva la cadera hacia los talones y deja caer el pecho.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Keep your arms straight and relax your neck.",
+        "Relax and keep breathing throughout."
+      ],
+      "tips_de": [
+        "Halte die Arme gestreckt und entspanne den Nacken.",
+        "Bleib locker und atme durchgehend weiter."
+      ],
+      "tips_es": [
+        "Mantén los brazos estirados y relaja el cuello.",
+        "Relájate y sigue respirando todo el tiempo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-childs-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-couch-stretch",
+      "name_en": "Bench Couch Stretch",
+      "name_de": "Couch-Dehnung an der Bank",
+      "name_es": "Estiramiento Couch en Banco",
+      "description_en": "A deep quad and hip-flexor stretch with the rear shin running up the front of a bench.",
+      "description_de": "Eine tiefe Dehnung für Quadrizeps und Hüftbeuger, bei der das hintere Schienbein an der Bankvorderseite aufragt.",
+      "description_es": "Un estiramiento profundo de cuádriceps y flexores de cadera con la espinilla trasera apoyada en el frente del banco.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hip_flexors",
+        "quadriceps"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Kneel with your rear shin against the front of a bench.",
+        "Place the front foot flat on the floor.",
+        "Bring your torso upright until the front of the thigh stretches.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Knie dich mit dem hinteren Schienbein an die Bankvorderseite.",
+        "Stelle den vorderen Fuß flach auf den Boden.",
+        "Richte den Oberkörper auf, bis die Oberschenkelvorderseite dehnt.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Arrodíllate con la espinilla trasera contra el frente del banco.",
+        "Coloca el pie delantero plano en el suelo.",
+        "Lleva el torso erguido hasta que se estire el frente del muslo.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Squeeze the rear glute to protect your lower back.",
+        "Pad the rear knee on a cushion for comfort."
+      ],
+      "tips_de": [
+        "Spanne das hintere Gesäß an, um den unteren Rücken zu schützen.",
+        "Polstere das hintere Knie mit einem Kissen."
+      ],
+      "tips_es": [
+        "Aprieta el glúteo trasero para proteger la zona lumbar.",
+        "Acolcha la rodilla trasera con un cojín."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-couch-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-dips",
+      "name_en": "Bench Dips",
+      "name_de": "Bank-Dips",
+      "name_es": "Fondos en Banco",
+      "description_en": "A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps.",
+      "description_de": "Eine Trizepsübung am Rand einer Bank, bei der das Körpergewicht durch Beugen und Strecken der Arme bewegt wird.",
+      "description_es": "Un ejercicio de fondos apoyado en un banco que trabaja principalmente el tríceps con el propio peso corporal.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "dips",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit on a bench and place your hands on the edge beside your hips.",
+        "Slide your hips off the bench with legs extended.",
+        "Lower your body by bending your elbows to 90 degrees.",
+        "Press through your palms to return to the start.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank und platziere die Hände auf der Kante neben den Hüften.",
+        "Schiebe die Hüften von der Bank mit gestreckten Beinen.",
+        "Senke den Körper, indem du die Ellbogen auf 90 Grad beugst.",
+        "Drücke durch die Handflächen zurück in die Ausgangsposition.",
+        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco y coloca las manos en el borde junto a las caderas.",
+        "Desliza las caderas fuera del banco con las piernas extendidas.",
+        "Baja el cuerpo flexionando los codos hasta 90 grados.",
+        "Empuja con las palmas para volver a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your hips close to the bench as you lower.",
+        "Avoid letting your shoulders roll forward at the bottom.",
+        "Bend your knees to make the movement easier."
+      ],
+      "tips_de": [
+        "Halte die Hüfte dicht an der Bank, um die Schultern zu entlasten.",
+        "Führe die Ellbogen nach hinten statt nach außen.",
+        "Stelle die Füße mit gebeugten Knien näher heran, wenn die Übung zu schwer ist."
+      ],
+      "tips_es": [
+        "Mantén la espalda cerca del banco durante todo el recorrido.",
+        "No dejes que los hombros se hundan hacia las orejas.",
+        "Flexiona las rodillas si necesitas una versión más fácil."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bench-dips-start.webp",
+          "peak": "images/flat/bench-dips-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-figure-4-glute-stretch",
+      "name_en": "Bench Figure-4 Glute Stretch",
+      "name_de": "Vierer-Gesäßdehnung an der Bank",
+      "name_es": "Estiramiento Figura 4 de Glúteos en Banco",
+      "description_en": "A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.",
+      "description_de": "Eine sitzende Dehnung auf der Bank mit einem Knöchel über dem Knie, bei der man sich nach vorn beugt und das Gesäß anspricht.",
+      "description_es": "Un estiramiento sentado en banco con un tobillo cruzado sobre la rodilla, inclinándose para trabajar el glúteo.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on the end of a bench.",
+        "Cross one ankle over the opposite knee.",
+        "Keep your back flat and hinge forward over the crossed leg.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Setze dich an das Ende einer Bank.",
+        "Kreuze einen Knöchel über das andere Knie.",
+        "Halte den Rücken gerade und beuge dich über das gekreuzte Bein.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en el extremo de un banco.",
+        "Cruza un tobillo sobre la rodilla opuesta.",
+        "Mantén la espalda recta e inclínate sobre la pierna cruzada.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Let the crossed knee fall open.",
+        "Hinge from the hips, keeping the chest open."
+      ],
+      "tips_de": [
+        "Lasse das gekreuzte Knie nach außen fallen.",
+        "Beuge aus der Hüfte und halte die Brust offen."
+      ],
+      "tips_es": [
+        "Deja que la rodilla cruzada caiga hacia afuera.",
+        "Inclínate desde las caderas, manteniendo el pecho abierto."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-figure-4-glute-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-hamstring-stretch",
+      "name_en": "Bench Hamstring Stretch",
+      "name_de": "Hamstring-Dehnung an der Bank",
+      "name_es": "Estiramiento de Isquiotibiales en Banco",
+      "description_en": "A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring.",
+      "description_de": "Eine stehende Dehnung mit der Ferse auf der Bank, bei der man sich über das gestreckte gehobene Bein beugt und den hinteren Oberschenkel dehnt.",
+      "description_es": "Un estiramiento de pie con el talón en un banco, inclinándose sobre la pierna estirada para alargar el isquiotibial.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "flat_bench",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place one heel on a bench with that leg straight.",
+        "Stand tall on the supporting leg.",
+        "Hinge forward from the hips over the raised leg.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Lege eine Ferse auf die Bank, das Bein gestreckt.",
+        "Stehe aufrecht auf dem Standbein.",
+        "Beuge dich aus der Hüfte über das gehobene Bein.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Coloca un talón en el banco con esa pierna estirada.",
+        "Mantente erguido sobre la pierna de apoyo.",
+        "Inclínate desde las caderas sobre la pierna elevada.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Keep your back flat as you fold forward.",
+        "Keep the raised leg straight, toes up."
+      ],
+      "tips_de": [
+        "Halte den Rücken gerade beim Vorbeugen.",
+        "Halte das gehobene Bein gestreckt, Zehen nach oben."
+      ],
+      "tips_es": [
+        "Mantén la espalda recta al inclinarte.",
+        "Mantén la pierna elevada recta, con los dedos arriba."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-hamstring-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-lat-stretch",
+      "name_en": "Bench Lat Stretch",
+      "name_de": "Lat-Dehnung an der Bank",
+      "name_es": "Estiramiento de Dorsales en Banco",
+      "description_en": "A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats.",
+      "description_de": "Eine kniende Dehnung mit den Händen auf der Bank, bei der die Brust Richtung Boden sinkt und den breiten Rückenmuskel dehnt.",
+      "description_es": "Un estiramiento de rodillas con las manos en el banco, hundiendo el pecho hacia el suelo para alargar los dorsales.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
       "difficulty": "beginner",
       "equipment": "flat_bench",
       "body_part": "back",
       "primary_muscles": [
-        "erector_spinae",
         "latissimus_dorsi"
       ],
+      "secondary_muscles": [
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Kneel on the floor in front of a bench.",
+        "Place both hands on top of the bench.",
+        "Sit your hips back and let your chest sink down.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Knie dich vor eine Bank auf den Boden.",
+        "Lege beide Hände auf die Bank.",
+        "Setze die Hüfte zurück und lasse die Brust sinken.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Arrodíllate en el suelo frente a un banco.",
+        "Coloca ambas manos sobre el banco.",
+        "Lleva la cadera atrás y deja caer el pecho.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Keep your arms straight and head between your arms.",
+        "Relax and keep breathing throughout."
+      ],
+      "tips_de": [
+        "Halte die Arme gestreckt und den Kopf zwischen den Armen.",
+        "Bleib locker und atme durchgehend weiter."
+      ],
+      "tips_es": [
+        "Mantén los brazos estirados y la cabeza entre ellos.",
+        "Relájate y sigue respirando todo el tiempo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bench-lat-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-leg-pull-in",
+      "name_en": "Bench Leg Pull-In",
+      "name_de": "Bank-Beinzug",
+      "name_es": "Encogimiento de Piernas en Banco",
+      "description_en": "A supine core exercise on a flat bench, pulling the knees toward the chest to train the rectus abdominis.",
+      "description_de": "Eine Rumpfübung in Rückenlage auf einer flachen Bank, bei der die Knie zur Brust gezogen werden, um den geraden Bauchmuskel zu trainieren.",
+      "description_es": "Un ejercicio de core en decúbito supino sobre un banco plano que trabaja el recto abdominal llevando las rodillas hacia el pecho.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "endurance"
+      ],
+      "tags": [
+        "core",
+        "calisthenics",
+        "requires_bench"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back on a flat bench and grip the sides behind your head for support.",
+        "Extend your legs straight out with heels just above the bench surface.",
+        "Pull your knees toward your chest, lifting the hips slightly off the bench.",
+        "Extend the legs back out under control without letting the heels touch the bench.",
+        "Repeat for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Lege dich auf eine flache Bank und halte die Seiten hinter dem Kopf als Stütze.",
+        "Strecke die Beine gerade aus, Fersen knapp über der Bankoberfläche.",
+        "Ziehe die Knie zur Brust und hebe dabei die Hüften leicht von der Bank.",
+        "Strecke die Beine kontrolliert zurück, ohne die Fersen auf die Bank zu legen.",
+        "Wiederhole für die gewünschte Anzahl Wiederholungen."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba sobre un banco plano y agárrate a los lados por encima de la cabeza.",
+        "Extiende las piernas rectas con los talones justo por encima de la superficie del banco.",
+        "Lleva las rodillas hacia el pecho levantando ligeramente las caderas del banco.",
+        "Devuelve las piernas a la posición extendida de forma controlada sin apoyar los talones.",
+        "Repite el número de repeticiones indicado."
+      ],
+      "tips_en": [
+        "Keep the lower back pressed into the bench to reduce hip flexor dominance.",
+        "Control the eccentric; do not let gravity drop the legs.",
+        "Squeeze the abs at the top of each rep for a stronger contraction."
+      ],
+      "tips_de": [
+        "Drücke den unteren Rücken in die Bank, um den Hüftbeuger zu entlasten.",
+        "Lass die Beine nicht unkontrolliert fallen — behalte in der Absenkphase die Spannung.",
+        "Spanne den Bauch am höchsten Punkt jeder Wiederholung aktiv an."
+      ],
+      "tips_es": [
+        "Presiona la zona lumbar contra el banco para reducir la participación del psoas.",
+        "Controla la fase excéntrica; no dejes que la gravedad baje las piernas sin control.",
+        "Contrae el abdomen en el punto más alto de cada repetición."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/bench-leg-pull-in-start.webp",
+          "peak": "images/flat/bench-leg-pull-in-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-press",
+      "name_en": "Barbell Bench Press",
+      "name_de": "Langhantel-Bankdrücken",
+      "name_es": "Press de Banca con Barra",
+      "description_en": "A compound pushing movement that targets the chest, shoulders, and triceps.",
+      "description_de": "Eine Verbunddrückübung, die Brust, Schultern und Trizeps beansprucht.",
+      "description_es": "Un movimiento compuesto de empuje que trabaja el pecho, los hombros y los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength",
+        "power"
+      ],
+      "tags": [
+        "powerlifting",
+        "push_day",
+        "big_three",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie flat on a bench with your eyes under the bar.",
+        "Grip the bar slightly wider than shoulder-width.",
+        "Unrack the bar and lower it to your mid-chest.",
+        "Press the bar back up to full arm extension.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Lege dich flach auf eine Bank mit den Augen unter der Stange.",
+        "Greife die Stange etwas breiter als schulterbreit.",
+        "Nehme die Stange ab und senke sie zur Brustmitte.",
+        "Drücke die Stange zurück in die vollständige Armstreckung.",
+        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate en el banco con los ojos bajo la barra.",
+        "Agarra la barra ligeramente más ancho que la anchura de los hombros.",
+        "Saca la barra del rack y bájala hasta el centro del pecho.",
+        "Empuja la barra de vuelta hasta la extensión completa de los brazos.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your feet flat on the floor.",
+        "Maintain a slight arch in your lower back.",
+        "Drive through your legs for stability."
+      ],
+      "tips_de": [
+        "Halte die Füße flach auf dem Boden.",
+        "Behalte eine leichte Wölbung im unteren Rücken.",
+        "Drücke durch die Beine für Stabilität."
+      ],
+      "tips_es": [
+        "Mantén los pies planos en el suelo.",
+        "Conserva una ligera curvatura en la zona lumbar.",
+        "Impulsa con las piernas para dar estabilidad."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bench-press-start.webp",
+          "peak": "images/flat/bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bench-pull",
+      "name_en": "Bench Pull",
+      "name_de": "Bench-Pull",
+      "name_es": "Remo en Banco",
+      "description_en": "A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.",
+      "description_de": "Eine Ruderübung in Bauchlage auf einer erhöhten Bank, bei der das Gewicht zur Bankunterseite gezogen wird.",
+      "description_es": "Un remo tumbado boca abajo sobre un banco elevado que centra el trabajo en la espalda al apoyar el torso.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie face down on an elevated bench with arms hanging straight down.",
+        "Grip a barbell or dumbbells below you.",
+        "Row the weight up to the underside of the bench.",
+        "Squeeze your shoulder blades at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Lege dich mit dem Gesicht nach unten auf eine erhöhte Bank, Arme hängend gerade nach unten.",
+        "Greife eine Langhantel oder Kurzhanteln unter dir.",
+        "Rudere das Gewicht zur Unterseite der Bank.",
+        "Spanne die Schulterblätter oben zusammen.",
+        "Senke kontrolliert und wiederhole."
+      ],
+      "instructions_es": [
+        "Acuéstate boca abajo en un banco elevado con los brazos colgando rectos hacia abajo.",
+        "Agarra una barra o mancuernas debajo de ti.",
+        "Rema el peso hasta la parte inferior del banco.",
+        "Aprieta los omóplatos en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Keep your chest glued to the bench to prevent cheating.",
+        "Reach a full stretch at the bottom before each pull.",
+        "Drive your elbows up and back rather than curling the weight."
+      ],
+      "tips_de": [
+        "Halte die Brust durchgehend auf der Bank, statt den Oberkörper anzuheben.",
+        "Zieh die Ellbogen eng am Körper nach oben.",
+        "Lass das Gewicht unten nicht pendeln, sondern halte es ruhig."
+      ],
+      "tips_es": [
+        "Mantén el pecho pegado al banco durante toda la serie.",
+        "Tira con los codos en lugar de con las manos.",
+        "Evita los tirones bruscos al iniciar cada repetición."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bench-pull-start.webp",
+          "peak": "images/flat/bench-pull-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bent-arm-barbell-pullover",
+      "name_en": "Bent Arm Barbell Pullover",
+      "name_de": "Langhantel-Pullover mit gebeugten Armen",
+      "name_es": "Pullover con Barra y Brazos Flexionados",
+      "description_en": "A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest.",
+      "description_de": "Eine Pullover-Variante mit Langhantel und bewusst gebeugten Ellbogen, die Latissimus und Brust über einen weiten Bewegungsbogen trainiert.",
+      "description_es": "Un pullover con barra y codos flexionados que lleva el peso por detrás de la cabeza para trabajar dorsales y pectoral.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "pullover",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a bench holding a barbell above your chest with bent elbows.",
+        "Keep your elbows bent throughout the movement.",
+        "Lower the barbell behind your head in an arc.",
+        "Pull the barbell back over your chest using your lats.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Lege dich auf eine Bank und halte eine Langhantel mit gebeugten Ellbogen über der Brust.",
+        "Halte die Ellbogen während der gesamten Bewegung gebeugt.",
+        "Senke die Langhantel in einem Bogen hinter den Kopf.",
+        "Ziehe die Langhantel mit dem Latissimus über die Brust zurück.",
+        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate en un banco sosteniendo una barra sobre el pecho con los codos flexionados.",
+        "Mantén los codos flexionados durante todo el movimiento.",
+        "Baja la barra detrás de la cabeza en un arco.",
+        "Tira de la barra de vuelta sobre el pecho usando el dorsal.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your ribs down and avoid arching your lower back.",
+        "Limit the stretch to a range your shoulders can control.",
+        "Breathe in deeply as the bar lowers behind your head."
+      ],
+      "tips_de": [
+        "Senke die Hantel nur so weit ab, wie es deine Schultern zulassen.",
+        "Halte den unteren Rücken auf der Bank, ohne ins Hohlkreuz zu fallen.",
+        "Umschließe die Stange fest, weil sie über dem Gesicht geführt wird."
+      ],
+      "tips_es": [
+        "Mantén la cadera y la zona lumbar en contacto con el banco.",
+        "Baja solo hasta donde notes un estiramiento cómodo.",
+        "Empieza con un peso ligero hasta dominar la trayectoria."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bent-arm-barbell-pullover-start.webp",
+          "peak": "images/flat/bent-arm-barbell-pullover-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bent-arm-ez-bar-pullover",
+      "name_en": "Bent-Arm EZ-Bar Pullover",
+      "name_de": "SZ-Stangen-Pullover mit gebeugten Armen",
+      "name_es": "Pullover con Barra Z y Brazos Flexionados",
+      "description_en": "A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch.",
+      "description_de": "Ein Pullover mit gebeugten Armen auf einer flachen Bank mit SZ-Stange – handgelenkschonender als die gerade Langhantelversion bei gleicher tiefer Dehnung von Latissimus und Brust.",
+      "description_es": "Un pullover con brazos flexionados en un banco plano usando una barra Z, más amigable para las muñecas que la versión con barra recta, manteniendo el estiramiento profundo del dorsal y el pectoral.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid",
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "requires_bench"
+      ],
+      "variation_group": "pullover",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends.",
+        "Start with the bar above your chest, elbows bent to roughly 90 degrees.",
+        "Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs.",
+        "Pull the bar back over the chest along the same arc, without straightening the elbows.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Lege dich auf eine flache Bank und halte die SZ-Stange mit engem Obergriff an den inneren Biegungen.",
+        "Starte mit der Stange über der Brust, Ellbogen auf etwa 90 Grad gebeugt.",
+        "Halte den Ellbogenwinkel fest und senke die Stange in einem Bogen über den Kopf, bis eine tiefe Dehnung in Latissimus und Brust spürbar ist.",
+        "Ziehe die Stange auf dem gleichen Bogen zurück über die Brust, ohne die Ellbogen zu strecken.",
+        "Wiederhole die empfohlene Anzahl von Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate en un banco plano sosteniendo una barra Z con un agarre prono estrecho en las curvas internas.",
+        "Comienza con la barra sobre el pecho, codos flexionados a aproximadamente 90 grados.",
+        "Mantén el ángulo de los codos fijo y baja la barra en un arco sobre la cabeza hasta sentir un estiramiento profundo en el dorsal y el pectoral.",
+        "Tira de la barra de vuelta sobre el pecho por el mismo arco, sin extender los codos.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "The elbow angle stays fixed — only the shoulder moves.",
+        "Lighter load than a straight-arm pullover: range is longer and leverage is weaker.",
+        "If the lower back arches, plant the feet more firmly and brace the abs."
+      ],
+      "tips_de": [
+        "Der Ellbogenwinkel bleibt fest – nur die Schulter bewegt sich.",
+        "Weniger Gewicht als beim Geradearm-Pullover: der Bewegungsradius ist länger und der Hebel schwächer.",
+        "Falls der untere Rücken wölbt, stelle die Füße fester auf und spanne den Bauch an."
+      ],
+      "tips_es": [
+        "El ángulo de los codos permanece fijo: solo se mueve el hombro.",
+        "Carga menor que en un pullover con brazos extendidos: el rango es mayor y el brazo de palanca es menor.",
+        "Si la zona lumbar se arquea, planta los pies con más firmeza y aprieta el abdomen."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bent-arm-ez-bar-pullover-start.webp",
+          "peak": "images/flat/bent-arm-ez-bar-pullover-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bent-over-db-row",
+      "name_en": "Bent-Over Dumbbell Row",
+      "name_de": "Vorgebeugtes Kurzhantel-Rudern",
+      "name_es": "Remo con Mancuernas Inclinado",
+      "description_en": "A two-arm bent-over row with a dumbbell in each hand. The free movement of independent dumbbells lets the elbows track natural and adds a stability demand that a barbell row hides.",
+      "description_de": "Ein beidarmiges vorgebeugtes Rudern mit Kurzhanteln, deren unabhängige Führung eine natürliche Ellbogenbahn erlaubt und zusätzliche Stabilität fordert.",
+      "description_es": "Un remo inclinado a dos brazos con una mancuerna en cada mano, que trabaja la espalda y exige estabilidad.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "back_day"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet hip-width, holding a dumbbell in each hand at the sides, palms facing in.",
+        "Hinge at the hips with a flat back until the torso is roughly 30–45 degrees from horizontal, dumbbells hanging directly below the shoulders.",
+        "Brace the core and pull both dumbbells up and slightly back, driving the elbows past the ribs.",
+        "Squeeze the upper back at the top, keeping the elbows tucked.",
+        "Lower under control to the starting position with the arms fully extended.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe hüftbreit und halte in jeder Hand eine Kurzhantel an der Seite, Handflächen nach innen.",
+        "Beuge dich mit geradem Rücken aus der Hüfte vor, bis der Oberkörper etwa 30–45 Grad über der Horizontalen steht, die Kurzhanteln hängen direkt unter den Schultern.",
+        "Spanne den Rumpf an und ziehe beide Kurzhanteln nach oben und leicht nach hinten, die Ellbogen dicht an den Rippen vorbei.",
+        "Spanne oben den oberen Rücken kräftig an, die Ellbogen bleiben eng am Körper.",
+        "Senke die Kurzhanteln kontrolliert in die Ausgangsposition ab, bis die Arme vollständig gestreckt sind.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies a la anchura de las caderas, sujetando una mancuerna en cada mano a los lados, con las palmas hacia dentro.",
+        "Flexiona las caderas con la espalda recta hasta que el torso quede a unos 30–45 grados de la horizontal, con las mancuernas colgando justo debajo de los hombros.",
+        "Activa el core y tira de ambas mancuernas hacia arriba y ligeramente atrás, llevando los codos por detrás de las costillas.",
+        "Aprieta la parte alta de la espalda arriba, manteniendo los codos pegados.",
+        "Baja de forma controlada hasta la posición inicial con los brazos completamente estirados.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "The torso angle stays fixed throughout — no rocking up to help the bell.",
+        "Pull to the lower ribs/belly, not to the chest; that line keeps the lats loaded.",
+        "If the lower back rounds, hinge less and reset before the next set."
+      ],
+      "tips_de": [
+        "Halte den Oberkörperwinkel konstant — kein Aufschwingen, um das Gewicht hochzubringen.",
+        "Ziehe zu den unteren Rippen statt zur Brust, damit der Latissimus unter Last bleibt.",
+        "Rundet der untere Rücken ein, beuge dich weniger weit vor und setze neu an."
+      ],
+      "tips_es": [
+        "El ángulo del torso se mantiene fijo todo el rato; no te incorpores para ayudar al peso.",
+        "Tira hacia las costillas bajas o el abdomen, no hacia el pecho; así mantienes el dorsal cargado.",
+        "Si la lumbar se redondea, flexiona menos y recoloca antes de la siguiente serie."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bent-over-db-row-start.webp",
+          "peak": "images/flat/bent-over-db-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bent-over-ez-bar-row",
+      "name_en": "Bent-Over EZ-Bar Row",
+      "name_de": "Vorgebeugtes SZ-Stangen-Rudern",
+      "name_es": "Remo con Barra Z Inclinado",
+      "description_en": "A horizontal pulling movement with an EZ-bar for a wrist-friendly back rowing exercise.",
+      "description_de": "Eine horizontale Zugübung mit SZ-Stange – handgelenkschonendes Rückenrudern.",
+      "description_es": "Un movimiento de jalón horizontal con barra Z para un ejercicio de remo de espalda amigable con las muñecas.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "knee_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold an EZ-bar with an overhand grip, hinge at the hips to 45 degrees.",
+        "Pull the bar to your lower ribcage.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Halte die SZ-Stange mit Obergriff, beuge die Hüften auf 45 Grad.",
+        "Ziehe die Stange zum unteren Rippenbogen.",
+        "Senke kontrolliert.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Sostén una barra Z con agarre prono e inclínate en las caderas a 45 grados.",
+        "Tira de la barra hacia la parte inferior de las costillas.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your back flat throughout.",
+        "Initiate with the elbows, not the hands."
+      ],
+      "tips_de": [
+        "Halte den Rücken während der gesamten Übung gerade.",
+        "Initiiere die Bewegung mit den Ellbogen, nicht mit den Händen."
+      ],
+      "tips_es": [
+        "Mantén la espalda plana durante todo el movimiento.",
+        "Inicia el movimiento con los codos, no con las manos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bent-over-ez-bar-row-start.webp",
+          "peak": "images/flat/bent-over-ez-bar-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bicep-curl",
+      "name_en": "Dumbbell Bicep Curl",
+      "name_de": "Kurzhantel-Bizepscurl",
+      "name_es": "Curl de Bíceps con Mancuernas",
+      "description_en": "An isolation exercise targeting the biceps.",
+      "description_de": "Eine Isolationsübung für den Bizeps.",
+      "description_es": "Un ejercicio de aislamiento que trabaja los bíceps.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding dumbbells at your sides, palms forward.",
+        "Curl the weights up toward your shoulders.",
+        "Squeeze at the top, then lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit Kurzhanteln an den Seiten, Handflächen nach vorne.",
+        "Curle die Gewichte zu den Schultern.",
+        "Spanne oben an, dann senke kontrolliert.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo mancuernas a los lados, palmas hacia adelante.",
+        "Sube las mancuernas hacia los hombros.",
+        "Aprieta en la parte superior, luego baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your elbows pinned to your sides.",
+        "Avoid swinging the weights."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen nah am Körper.",
+        "Vermeide Schwung mit den Gewichten."
+      ],
+      "tips_es": [
+        "Mantén los codos pegados a los costados.",
+        "Evita balancear las mancuernas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bicep-curl-start.webp",
+          "peak": "images/flat/bicep-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bicycle-crunch",
+      "name_en": "Bicycle Crunch",
+      "name_de": "Fahrrad-Crunch",
+      "name_es": "Crunch de Bicicleta",
+      "description_en": "A dynamic crunch variation targeting both the rectus abdominis and obliques.",
+      "description_de": "Eine dynamische Crunch-Variante, die sowohl den geraden Bauchmuskel als auch die schrägen Bauchmuskeln beansprucht.",
+      "description_es": "Una variación dinámica del crunch que trabaja tanto el recto abdominal como los oblicuos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "obliques",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "core",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with hands behind your head and legs raised.",
+        "Bring one knee toward your chest while rotating your torso to meet it with the opposite elbow.",
+        "Extend that leg while bringing the other knee in.",
+        "Continue alternating in a pedaling motion.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken mit den Händen hinter dem Kopf und angehobenen Beinen.",
+        "Bringe ein Knie zur Brust und drehe den Oberkörper, um es mit dem gegenüberliegenden Ellbogen zu treffen.",
+        "Strecke dieses Bein aus, während du das andere Knie heranziehst.",
+        "Wechsle abwechselnd in einer Tretbewegung.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Acuéstate boca arriba con las manos detrás de la cabeza y las piernas elevadas.",
+        "Acerca una rodilla al pecho mientras rotas el torso para encontrarla con el codo opuesto.",
+        "Extiende esa pierna mientras traes la otra rodilla hacia adentro.",
+        "Continúa alternando en un movimiento de pedaleo.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Avoid pulling on your neck with your hands.",
+        "Lead the rotation with your shoulder, not your elbow.",
+        "Move slowly and deliberately rather than racing through reps."
+      ],
+      "tips_de": [
+        "Zieh nicht am Kopf; die Hände stützen ihn nur leicht.",
+        "Rotiere aus dem Rumpf, nicht aus den Ellbogen.",
+        "Halte den unteren Rücken am Boden, während die Beine arbeiten."
+      ],
+      "tips_es": [
+        "No tires del cuello con las manos.",
+        "Lleva el hombro hacia la rodilla, no solo el codo.",
+        "Mantén la zona lumbar apoyada en el suelo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bicycle-crunch-start.webp",
+          "peak": "images/flat/bicycle-crunch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bird-dog",
+      "name_en": "Bird-Dog",
+      "name_de": "Bird-Dog",
+      "name_es": "Bird-Dog",
+      "description_en": "A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core.",
+      "description_de": "Eine Rumpfstabilitätsübung, bei der der gegenüberliegende Arm und das Bein gestreckt werden – fordert Rückenstrecker und tiefe Rumpfmuskeln.",
+      "description_es": "Un ejercicio de estabilidad del core que extiende el brazo y la pierna opuestos para trabajar los erectores espinales y el core profundo.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "erector_spinae",
+        "transverse_abdominis"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "endurance",
+        "rehabilitation"
+      ],
+      "tags": [
+        "core",
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "variation_group": "back-extension",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours with a neutral spine.",
+        "Extend your right arm forward and left leg back simultaneously.",
+        "Hold for a moment, then return.",
+        "Repeat on the other side.",
+        "Alternate."
+      ],
+      "instructions_de": [
+        "Starte auf allen Vieren mit neutraler Wirbelsäule.",
+        "Strecke gleichzeitig den rechten Arm nach vorne und das linke Bein nach hinten.",
+        "Halte kurz, dann kehre zurück.",
+        "Wiederhole auf der anderen Seite.",
+        "Wechsle ab."
+      ],
+      "instructions_es": [
+        "Comienza a cuatro patas con la columna en posición neutra.",
+        "Extiende el brazo derecho hacia adelante y la pierna izquierda hacia atrás simultáneamente.",
+        "Aguanta un momento, luego vuelve.",
+        "Repite en el otro lado.",
+        "Alterna."
+      ],
+      "tips_en": [
+        "Move slowly and with control.",
+        "Keep hips level throughout."
+      ],
+      "tips_de": [
+        "Bewege dich langsam und kontrolliert.",
+        "Halte die Hüften während der gesamten Übung waagerecht."
+      ],
+      "tips_es": [
+        "Muévete lentamente y con control.",
+        "Mantén las caderas niveladas en todo momento."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bird-dog-start.webp",
+          "peak": "images/flat/bird-dog-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bird-dog-hold",
+      "name_en": "Bird Dog Hold",
+      "name_de": "Bird-Dog-Halt",
+      "name_es": "Bird-Dog Isométrico",
+      "description_en": "A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability.",
+      "description_de": "Eine statische Rumpfübung im Vierfüßlerstand, bei der ein Arm und das gegenüberliegende Bein gestreckt gehalten werden.",
+      "description_es": "Un ejercicio isométrico de core a cuatro patas que extiende un brazo y la pierna contraria manteniendo la columna estable.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "erector_spinae",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "obliques",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "variation_group": "back-extension",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours with hands under shoulders and knees under hips.",
+        "Extend one arm forward and the opposite leg back.",
+        "Keep your core tight and body level.",
+        "Hold the position without rotating your torso.",
+        "Hold for time. Complete on one side, then switch."
+      ],
+      "instructions_de": [
+        "Starte auf allen Vieren mit Händen unter den Schultern und Knien unter den Hüften.",
+        "Strecke einen Arm nach vorne und das gegenüberliegende Bein nach hinten.",
+        "Halte den Rumpf gespannt und den Körper waagerecht.",
+        "Halte die Position, ohne den Oberkörper zu drehen.",
+        "Halte für die vorgegebene Zeit. Absolviere eine Seite, dann wechsle."
+      ],
+      "instructions_es": [
+        "Comienza a cuatro patas con las manos bajo los hombros y las rodillas bajo las caderas.",
+        "Extiende un brazo hacia adelante y la pierna opuesta hacia atrás.",
+        "Mantén el core apretado y el cuerpo nivelado.",
+        "Aguanta la posición sin rotar el torso.",
+        "Mantén el tiempo indicado. Completa en un lado, luego cambia."
+      ],
+      "tips_en": [
+        "Reach long through your fingertips and heel in opposite directions.",
+        "Push the floor away with your supporting hand to stay stable.",
+        "Breathe steadily instead of holding your breath."
+      ],
+      "tips_de": [
+        "Schiebe die Ferse aktiv nach hinten, statt das Bein nur anzuheben.",
+        "Spanne den Bauch an, damit der untere Rücken nicht durchhängt.",
+        "Halte den Nacken in Verlängerung der Wirbelsäule und blicke zum Boden."
+      ],
+      "tips_es": [
+        "Imagina que llevas un vaso de agua sobre la zona lumbar.",
+        "Evita que la cadera rote al extender la pierna.",
+        "Empuja el suelo con la mano de apoyo para estabilizar el hombro."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/bird-dog-hold-main.webp"
+        }
+      }
+    },
+    {
+      "id": "boat-pose",
+      "name_en": "Boat Pose",
+      "name_de": "Bootshaltung",
+      "name_es": "Postura del Barco",
+      "description_en": "A seated balance on the sit bones with the legs lifted and the chest tall, holding a V shape that loads the hip flexors and the whole front of the trunk.",
+      "description_de": "Eine sitzende Balance auf den Sitzbeinhöckern mit angehobenen Beinen und aufgerichtetem Brustkorb: die V-Form belastet die Hüftbeuger und die gesamte Rumpfvorderseite.",
+      "description_es": "Un equilibrio sentado sobre los isquiones con las piernas elevadas y el pecho alto: la forma de V carga los flexores de la cadera y toda la parte frontal del tronco.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "quadriceps"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit on the floor with the knees bent and the feet flat, hands resting behind the thighs.",
+        "Lean back until you balance just behind the sit bones and lift the chest so the spine stays long.",
+        "Lift the shins until they are parallel to the floor, then straighten the legs as far as the back stays flat.",
+        "Reach the arms forward beside the legs and hold the position for the prescribed time.",
+        "Lower the feet under control to finish."
+      ],
+      "instructions_de": [
+        "Setz dich auf den Boden, die Knie gebeugt, die Füße flach, die Hände hinter den Oberschenkeln.",
+        "Lehn dich zurück, bis du knapp hinter den Sitzbeinhöckern balancierst, und heb den Brustkorb, damit die Wirbelsäule lang bleibt.",
+        "Heb die Unterschenkel an, bis sie parallel zum Boden sind, und streck die Beine so weit, wie der Rücken flach bleibt.",
+        "Streck die Arme neben den Beinen nach vorn und halte die Position für die vorgegebene Zeit.",
+        "Setz die Füße kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo con las rodillas flexionadas y los pies apoyados, las manos detrás de los muslos.",
+        "Inclínate hacia atrás hasta equilibrarte justo por detrás de los isquiones y eleva el pecho para mantener la columna larga.",
+        "Sube las espinillas hasta dejarlas paralelas al suelo y estira las piernas todo lo que la espalda pueda mantenerse plana.",
+        "Extiende los brazos hacia delante junto a las piernas y mantén la posición durante el tiempo indicado.",
+        "Baja los pies de forma controlada para terminar."
+      ],
+      "tips_en": [
+        "Keep the chest lifted; the moment the back rounds, bend the knees again.",
+        "Hold behind the thighs if the hamstrings limit you more than the core does.",
+        "Breathe steadily instead of bracing against a held breath."
+      ],
+      "tips_de": [
+        "Halte den Brustkorb aufgerichtet - sobald der Rücken rund wird, beug die Knie wieder.",
+        "Fass hinter die Oberschenkel, wenn die Beinrückseite mehr limitiert als der Rumpf.",
+        "Atme gleichmäßig weiter, statt gegen angehaltene Luft zu pressen."
+      ],
+      "tips_es": [
+        "Mantén el pecho alto; en cuanto la espalda se redondee, vuelve a flexionar las rodillas.",
+        "Sujétate por detrás de los muslos si los isquiotibiales te limitan más que el core.",
+        "Respira de forma constante en lugar de aguantar el aire."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/boat-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "bodyweight-calf-raise",
+      "name_en": "Bodyweight Calf Raise",
+      "name_de": "Bodyweight Wadenheben",
+      "name_es": "Elevación de Talones con Peso Corporal",
+      "description_en": "A beginner-friendly calf raise using body weight only on flat ground, strengthening the gastrocnemius and soleus.",
+      "description_de": "Eine einsteigerfreundliche Wadenübung ohne Geräte, bei der sich der Körper auf die Fußballen hochdrückt.",
+      "description_es": "Una elevación de talones con el propio peso corporal, un ejercicio básico para fortalecer los gemelos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius"
+      ],
+      "secondary_muscles": [
+        "soleus"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "calf-raise",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with feet hip-width apart on a flat surface.",
+        "Push up onto the balls of your feet as high as possible.",
+        "Squeeze your calves at the top.",
+        "Lower your heels back to the floor under control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stell dich hüftbreit auf eine ebene Fläche.",
+        "Hebe dich so hoch wie möglich auf die Ballen deiner Füße.",
+        "Spanne die Waden oben an.",
+        "Senke die Fersen kontrolliert zurück zum Boden.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate de pie con los pies separados al ancho de las caderas sobre una superficie plana.",
+        "Sube de puntillas lo más alto posible.",
+        "Aprieta los gemelos en la parte superior.",
+        "Baja los talones al suelo de forma controlada.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Use light fingertip support for balance if needed.",
+        "Control the lowering phase instead of dropping your heels quickly.",
+        "Keep your ankles from rolling outward as you rise."
+      ],
+      "tips_de": [
+        "Führe die Bewegung langsam aus, statt zu wippen.",
+        "Verteile den Druck gleichmäßig über die Fußballen.",
+        "Halte die Knie durchgehend gestreckt, ohne sie zu verriegeln."
+      ],
+      "tips_es": [
+        "Reparte el peso entre todos los dedos al subir.",
+        "Mantén las piernas rectas para centrar el trabajo en el gemelo.",
+        "Fija la mirada en un punto para mantener el equilibrio."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/bodyweight-calf-raise-start.webp",
+          "peak": "images/flat/bodyweight-calf-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bodyweight-good-morning",
+      "name_en": "Bodyweight Good Morning",
+      "name_de": "Bodyweight Good Morning",
+      "name_es": "Buenos Días con Peso Corporal",
+      "description_en": "A bodyweight hip hinge with hands behind the head, strengthening the hamstrings and spinal erectors.",
+      "description_de": "Eine Good-Morning-Variante ohne Zusatzgewicht, bei der der Oberkörper aus der Hüfte abgesenkt wird, um die hintere Kette zu kräftigen.",
+      "description_es": "Una bisagra de cadera con el propio peso corporal que fortalece los erectores espinales y los isquiotibiales.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with feet hip-width apart and hands behind your head.",
+        "Keep a slight bend in your knees and brace your core.",
+        "Hinge at the hips and lower your torso toward parallel.",
+        "Drive your hips forward to return to standing.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stell dich hüftbreit hin und lege die Hände hinter den Kopf.",
+        "Halte die Knie leicht gebeugt und spanne den Rumpf an.",
+        "Beuge an den Hüften und senke den Oberkörper Richtung Parallele.",
+        "Treibe die Hüften nach vorne, um wieder aufzurichten.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate de pie con los pies separados al ancho de las caderas y las manos detrás de la cabeza.",
+        "Mantén una ligera flexión en las rodillas y contrae el core.",
+        "Bisagra en las caderas y baja el torso hasta quedar casi paralelo al suelo.",
+        "Impulsa las caderas hacia adelante para volver a la posición erguida.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Push your hips back as if closing a door behind you.",
+        "Keep your spine neutral from head to tailbone throughout.",
+        "Stop the descent when your hamstrings reach their stretch limit."
+      ],
+      "tips_de": [
+        "Schiebe das Gesäß weit nach hinten, statt den Rücken einzurunden.",
+        "Senke den Oberkörper nur so tief, wie die Wirbelsäule neutral bleibt.",
+        "Zieh die Ellbogen nach hinten, um die Brust geöffnet zu halten."
+      ],
+      "tips_es": [
+        "Empuja la cadera hacia atrás como si cerraras un cajón.",
+        "Mantén la espalda recta durante toda la bajada.",
+        "Detén el descenso si notas que la zona lumbar se redondea."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bodyweight-good-morning-start.webp",
+          "peak": "images/flat/bodyweight-good-morning-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bodyweight-lateral-raise",
+      "name_en": "Bodyweight Lateral Raise",
+      "name_de": "Körpergewicht Seitheben",
+      "name_es": "Elevación Lateral con Peso Corporal",
+      "description_en": "A shoulder isolation movement performed without equipment to develop lateral deltoid width.",
+      "description_de": "Eine Schulter-Isolationsübung ohne Gewichte zur Entwicklung der seitlichen Deltabreite.",
+      "description_es": "Un movimiento de aislamiento de hombros sin equipamiento para desarrollar el ancho del deltoides lateral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "push_day"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand upright with arms hanging at your sides.",
+        "Raise both arms out to the sides with a slight elbow bend until parallel with the floor.",
+        "Pause briefly at the top.",
+        "Lower slowly back to the starting position.",
+        "Repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht, die Arme hängen seitlich am Körper.",
+        "Hebe beide Arme mit leicht gebeugten Ellbogen seitlich bis auf Schulterhöhe.",
+        "Halte kurz oben an.",
+        "Senke die Arme langsam zurück in die Ausgangsposition.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Párate erguido con los brazos colgando a los lados.",
+        "Levanta ambos brazos hacia los lados con un ligero codo doblado hasta la altura de los hombros.",
+        "Haz una pausa breve arriba.",
+        "Baja lentamente a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Lead with your elbows, not your hands.",
+        "Avoid shrugging your shoulders at the top.",
+        "Control the descent to maximize time under tension."
+      ],
+      "tips_de": [
+        "Führe die Bewegung mit den Ellbogen, nicht mit den Händen.",
+        "Vermeide es, die Schultern oben anzuheben.",
+        "Kontrolliere die Absenkbewegung für maximale Spannung."
+      ],
+      "tips_es": [
+        "Lidera el movimiento con los codos, no con las manos.",
+        "Evita encoger los hombros en la parte superior.",
+        "Controla el descenso para maximizar el tiempo bajo tensión."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/bodyweight-lateral-raise-start.webp",
+          "peak": "images/flat/bodyweight-lateral-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bodyweight-overhead-press",
+      "name_en": "Bodyweight Overhead Press",
+      "name_de": "Bodyweight Overhead Press",
+      "name_es": "Press por Encima de la Cabeza con Peso Corporal",
+      "description_en": "A bodyweight press performed in a pike position facing a wall, replicating the overhead pressing pattern with the shoulders and triceps.",
+      "description_de": "Eine Drückübung in der Pike-Position, bei der das Körpergewicht den Widerstand für die Schultern liefert.",
+      "description_es": "Un press vertical de peso corporal en posición de pica que imita el patrón del press de hombros sin material.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "serratus_anterior",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand facing a wall in a pike position with hands on the ground.",
+        "Walk your feet closer for a more vertical body line.",
+        "Lower your head toward the floor by bending your elbows.",
+        "Press through your hands to extend your arms.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stell dich in Pike-Position zur Wand mit den Händen auf dem Boden.",
+        "Laufe mit den Füßen näher heran, um den Körper vertikaler auszurichten.",
+        "Senke den Kopf Richtung Boden, indem du die Ellbogen beugst.",
+        "Drücke durch die Hände, um die Arme zu strecken.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate de pie frente a una pared en posición de pica con las manos en el suelo.",
+        "Acerca los pies a la pared para lograr una línea corporal más vertical.",
+        "Baja la cabeza hacia el suelo flexionando los codos.",
+        "Presiona con las manos para extender los brazos.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep your hips high so the load stays over your shoulders.",
+        "Avoid flaring your elbows straight out to the sides.",
+        "Spread your fingers and grip the floor for stability."
+      ],
+      "tips_de": [
+        "Halte die Hüfte hoch, damit die Last auf den Schultern bleibt.",
+        "Drücke den Boden aktiv weg und spreize die Finger für mehr Stabilität.",
+        "Geh mit den Füßen erst näher heran, wenn alle Wiederholungen sauber gelingen."
+      ],
+      "tips_es": [
+        "Da pasos cortos con los pies para ajustar la dificultad.",
+        "Mantén el cuello neutro, con la mirada entre las manos.",
+        "Reparte el peso por toda la palma para aliviar las muñecas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bodyweight-overhead-press-start.webp",
+          "peak": "images/flat/bodyweight-overhead-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bodyweight-reverse-lunge",
+      "name_en": "Bodyweight Reverse Lunge",
+      "name_de": "Ausfallschritt rückwärts (Körpergewicht)",
+      "name_es": "Zancada Inversa con Peso Corporal",
+      "description_en": "A lunge variation using only body weight, stepping backward for better knee stability than a forward lunge.",
+      "description_de": "Eine Ausfallschritt-Variante nur mit dem eigenen Körpergewicht, bei der du nach hinten schreitest -- stabiler für die Knie als ein Ausfallschritt nach vorne.",
+      "description_es": "Una variante de zancada usando solo el peso corporal, dando un paso hacia atrás para mayor estabilidad de rodilla que una zancada hacia adelante.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall with your feet hip-width apart.",
+        "Step one leg back and lower your knee toward the floor.",
+        "Lower until your front thigh is parallel to the floor.",
+        "Push through your front heel to return to standing.",
+        "Repeat on both sides."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht mit hüftbreit auseinander stehenden Füßen.",
+        "Trete mit einem Bein nach hinten und senke dein Knie in Richtung Boden.",
+        "Senke dich ab, bis dein vorderer Oberschenkel parallel zum Boden ist.",
+        "Drücke dich über die vordere Ferse zurück in den Stand.",
+        "Wiederhole auf beiden Seiten."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies separados a la altura de las caderas.",
+        "Da un paso hacia atrás con una pierna y baja la rodilla hacia el suelo.",
+        "Baja hasta que tu muslo delantero quede paralelo al suelo.",
+        "Empuja a través del talón delantero para volver a la posición de pie.",
+        "Repite con ambas piernas."
+      ],
+      "tips_en": [
+        "No weight needed -- focus on balance and a controlled descent.",
+        "Keep your torso upright instead of leaning forward.",
+        "Step back far enough that your front knee stays behind your toes."
+      ],
+      "tips_de": [
+        "Kein Gewicht nötig -- konzentriere dich auf Balance und eine kontrollierte Abwärtsbewegung.",
+        "Halte den Oberkörper aufrecht, statt dich nach vorne zu lehnen.",
+        "Trete weit genug nach hinten, damit dein vorderes Knie hinter den Zehen bleibt."
+      ],
+      "tips_es": [
+        "No necesitas peso -- concéntrate en el equilibrio y un descenso controlado.",
+        "Mantén el torso erguido en lugar de inclinarte hacia adelante.",
+        "Da un paso lo suficientemente atrás para que tu rodilla delantera quede detrás de los dedos del pie."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bodyweight-reverse-lunge-start.webp",
+          "peak": "images/flat/bodyweight-reverse-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bodyweight-squat",
+      "name_en": "Bodyweight Squat",
+      "name_de": "Bodyweight Kniebeuge",
+      "name_es": "Sentadilla con Peso Corporal",
+      "description_en": "A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics.",
+      "description_de": "Eine grundlegende Kniebeuge ohne Zusatzgewicht, die Beine und Gesäß kräftigt und das Bewegungsmuster für belastete Varianten schult.",
+      "description_es": "Una sentadilla con el propio peso corporal, apta para principiantes, que desarrolla los glúteos y los cuádriceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart and arms extended forward.",
+        "Sit back and down by bending your hips and knees.",
+        "Lower until your thighs are parallel to the floor.",
+        "Drive through your heels to return to standing.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Steh schulterbreit mit nach vorne gestreckten Armen.",
+        "Setz dich zurück und nach unten, indem du Hüften und Knie beugst.",
+        "Senke dich, bis die Oberschenkel parallel zum Boden sind.",
+        "Drücke durch die Fersen, um wieder aufzustehen.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate de pie con los pies separados al ancho de los hombros y los brazos extendidos al frente.",
+        "Siéntate hacia atrás y hacia abajo flexionando caderas y rodillas.",
+        "Baja hasta que los muslos queden paralelos al suelo.",
+        "Empuja con los talones para volver a la posición de pie.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep your weight spread across your whole foot.",
+        "Track your knees in line with your toes.",
+        "Keep your chest up to avoid rounding the upper back."
+      ],
+      "tips_de": [
+        "Lass die Knie nicht nach innen kippen.",
+        "Halte die Fersen während der gesamten Bewegung am Boden.",
+        "Bleib mit dem Oberkörper aufrecht, statt mit der Brust nach vorn zu fallen."
+      ],
+      "tips_es": [
+        "Empuja las rodillas hacia afuera en línea con los pies.",
+        "Mantén el pecho erguido y la mirada al frente.",
+        "Evita que los talones se despeguen del suelo al bajar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bodyweight-squat-start.webp",
+          "peak": "images/flat/bodyweight-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bow-pose",
+      "name_en": "Bow Pose",
+      "name_de": "Bogenhaltung",
+      "name_es": "Postura del Arco",
+      "description_en": "A prone backbend in which the hands hold the ankles and the legs press away, lifting the chest and thighs off the floor and loading the whole back line.",
+      "description_de": "Eine Rückbeuge in Bauchlage: die Hände fassen die Fußgelenke, die Beine drücken dagegen, sodass Brust und Oberschenkel abheben und die gesamte Rückseite arbeitet.",
+      "description_es": "Una extensión en decúbito prono: las manos sujetan los tobillos y las piernas empujan contra ellas, elevando pecho y muslos del suelo y activando toda la cadena posterior.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie face down with the arms beside the body and the forehead resting on the mat.",
+        "Bend the knees and take hold of the outside of both ankles.",
+        "Press the shins back into the hands so the chest and thighs lift away from the floor.",
+        "Hold the lifted position for the prescribed time, keeping the neck long and the gaze forward.",
+        "Release the ankles and lower down under control."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Bauch, die Arme neben dem Körper, die Stirn auf der Matte.",
+        "Beug die Knie und greif von außen beide Fußgelenke.",
+        "Druck die Schienbeine gegen die Hände, sodass Brust und Oberschenkel vom Boden abheben.",
+        "Halte die angehobene Position für die vorgegebene Zeit, mit langem Nacken und Blick nach vorn.",
+        "Lös die Fußgelenke und senk dich kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Túmbate boca abajo con los brazos junto al cuerpo y la frente apoyada en la esterilla.",
+        "Flexiona las rodillas y agarra la parte externa de ambos tobillos.",
+        "Empuja las espinillas contra las manos para que el pecho y los muslos se despeguen del suelo.",
+        "Mantén la posición elevada durante el tiempo indicado, con el cuello largo y la mirada al frente.",
+        "Suelta los tobillos y baja de forma controlada."
+      ],
+      "tips_en": [
+        "Drive the lift from the legs pressing into the hands, not from pulling with the arms.",
+        "Keep the knees roughly hip-width apart rather than letting them splay.",
+        "If the shoulders feel pinched, lift less and keep the chest open instead."
+      ],
+      "tips_de": [
+        "Der Auftrieb kommt aus den Beinen gegen die Hände, nicht aus dem Ziehen der Arme.",
+        "Halte die Knie etwa hüftbreit, statt sie ausweichen zu lassen.",
+        "Fühlt es sich in den Schultern eingeklemmt an, heb weniger hoch und halte stattdessen die Brust offen."
+      ],
+      "tips_es": [
+        "La elevación viene de las piernas empujando contra las manos, no de tirar con los brazos.",
+        "Mantén las rodillas a la anchura de las caderas en lugar de dejarlas abrirse.",
+        "Si notas pinzamiento en los hombros, eleva menos y prioriza mantener el pecho abierto."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/bow-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "box-jump",
+      "name_en": "Box Jump",
+      "name_de": "Box Jump",
+      "name_es": "Salto al Cajón",
+      "description_en": "A plyometric jump from a quarter-squat onto a stable box, training lower-body power.",
+      "description_de": "Ein plyometrischer Sprung aus der Viertelhocke auf eine stabile Box, trainiert Sprungkraft.",
+      "description_es": "Un salto pliométrico desde media sentadilla a un cajón estable, que entrena la potencia del tren inferior.",
+      "category": "plyometrics",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "plyo_box",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "hamstrings",
+        "soleus"
+      ],
+      "goals": [
+        "power"
+      ],
+      "tags": [
+        "leg_day",
+        "conditioning"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand a foot in front of a sturdy box with feet shoulder-width.",
+        "Drop into a quarter-squat and swing the arms back.",
+        "Drive the arms up and explode off the floor onto the box.",
+        "Land softly with both feet flat and knees bent.",
+        "Step down — do not jump down — and reset."
+      ],
+      "instructions_de": [
+        "Stelle dich mit schulterbreitem Stand etwa 30 cm vor eine feste Box.",
+        "Gehe in eine Viertelhocke und schwinge die Arme zurück.",
+        "Drücke die Arme hoch und springe explosiv auf die Box.",
+        "Lande weich mit flachen Füßen und gebeugten Knien.",
+        "Steige herunter — springe nicht — und beginne neu."
+      ],
+      "instructions_es": [
+        "Mantente a unos 30 cm frente a un cajón firme con los pies a la anchura de los hombros.",
+        "Baja a una media sentadilla y balancea los brazos atrás.",
+        "Lanza los brazos arriba y salta explosivamente al cajón.",
+        "Aterriza suave con los pies planos y rodillas flexionadas.",
+        "Baja caminando — no saltando — y reinicia."
+      ],
+      "tips_en": [
+        "Always step down — repeated drop-landings stress the Achilles.",
+        "Land softly with the whole foot, knees tracking over the toes.",
+        "Pick a box height you can clear cleanly without piking the hips."
+      ],
+      "tips_de": [
+        "Steige immer herunter — wiederholte Sprünge nach unten belasten die Achillessehne.",
+        "Lande weich mit dem ganzen Fuß, Knie folgen den Zehen.",
+        "Wähle eine Höhe, die du sauber überspringst, ohne die Hüfte zu klappen."
+      ],
+      "tips_es": [
+        "Baja siempre caminando — los saltos hacia abajo repetidos sobrecargan el Aquiles.",
+        "Aterriza suave con todo el pie, rodillas alineadas con los dedos.",
+        "Elige una altura que puedas superar sin doblar la cadera."
+      ],
+      "met": 7.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/box-jump-start.webp",
+          "peak": "images/flat/box-jump-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "box-squat",
+      "name_en": "Box Squat",
+      "name_de": "Box Squat",
+      "name_es": "Sentadilla en Caja",
+      "description_en": "A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips.",
+      "description_de": "Eine Kniebeuge zu einer Box oder Bank, die die Tiefe konstant vorgibt und das Zurücksetzen in die Hüfte trainiert.",
+      "description_es": "Una sentadilla realizada hasta una caja o banco, que fija la profundidad y enseña a sentarse hacia atrás en las caderas.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance.",
+        "Push your hips back and bend your knees, sitting back toward the box rather than straight down.",
+        "Touch the box lightly with your glutes without collapsing onto it.",
+        "Drive through your feet to stand back up, squeezing your glutes at the top.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stelle dich vor eine Box oder Bank, die Füße schulterbreit, die Arme zur Balance nach vorne gestreckt.",
+        "Schiebe die Hüfte nach hinten und beuge die Knie, wobei du dich zur Box zurücksetzt statt gerade nach unten zu gehen.",
+        "Berühre die Box leicht mit dem Gesäß, ohne dich hineinfallen zu lassen.",
+        "Drücke dich durch die Füße nach oben und spanne am oberen Punkt die Gesäßmuskeln an.",
+        "Wiederhole die Bewegung für die gewünschte Wiederholungszahl."
+      ],
+      "instructions_es": [
+        "Ponte de pie frente a una caja o banco, con los pies al ancho de los hombros y los brazos extendidos hacia adelante para el equilibrio.",
+        "Empuja las caderas hacia atrás y flexiona las rodillas, sentándote hacia la caja en lugar de bajar en línea recta.",
+        "Toca la caja ligeramente con los glúteos sin dejarte caer sobre ella.",
+        "Empuja con los pies para volver a ponerte de pie, apretando los glúteos arriba.",
+        "Repite las repeticiones deseadas."
+      ],
+      "tips_en": [
+        "Use a box height that lets your thighs reach about parallel to the floor and lower it as mobility improves.",
+        "Keep your weight through the middle of your feet — do not rock onto your toes.",
+        "Touch and go: fully relaxing onto the box loses core tension and stresses the spine."
+      ],
+      "tips_de": [
+        "Wähle eine Boxhöhe, bei der die Oberschenkel etwa parallel zum Boden kommen, und senke sie mit zunehmender Beweglichkeit weiter ab.",
+        "Halte das Gewicht über der Fußmitte — kippe nicht auf die Zehen.",
+        "Tippe die Box nur kurz an, statt dich vollständig darauf abzusetzen — wer komplett entspannt, verliert die Rumpfspannung und belastet die Wirbelsäule."
+      ],
+      "tips_es": [
+        "Usa una altura de caja que permita que los muslos queden aproximadamente paralelos al suelo, y bájala a medida que mejore tu movilidad.",
+        "Mantén el peso en el centro de los pies — no te inclines hacia los dedos.",
+        "No te sientes por completo en la caja: relajar todo el peso sobre ella te hace perder tensión en el core y sobrecarga la columna."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/box-squat-start.webp",
+          "peak": "images/flat/box-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "bulgarian-split-squat",
+      "name_en": "Bulgarian Split Squat",
+      "name_de": "Bulgarische Kniebeuge",
+      "name_es": "Sentadilla Búlgara",
+      "description_en": "A single-leg squat variation with the rear foot elevated.",
+      "description_de": "Eine einbeinige Kniebeugevariante mit erhöhtem hinteren Fuß.",
+      "description_es": "Una variante de sentadilla unilateral con el pie trasero elevado.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "requires_bench"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand in front of a bench, place one foot behind you on the bench.",
+        "Hold dumbbells at your sides.",
+        "Lower your body until your front thigh is parallel to the floor.",
+        "Push through your front heel to stand back up.",
+        "Repeat on both sides."
+      ],
+      "instructions_de": [
+        "Steh vor einer Bank und lege einen Fuß hinter dir auf die Bank.",
+        "Halte Kurzhanteln an den Seiten.",
+        "Senke den Körper, bis der vordere Oberschenkel parallel zum Boden ist.",
+        "Drücke durch die Ferse des vorderen Fußes, um aufzustehen.",
+        "Wiederhole auf beiden Seiten."
+      ],
+      "instructions_es": [
+        "Colócate de pie frente a un banco y apoya un pie detrás sobre el banco.",
+        "Sujeta mancuernas a los lados.",
+        "Baja el cuerpo hasta que el muslo delantero quede paralelo al suelo.",
+        "Empuja con el talón delantero para volver a la posición de pie.",
+        "Repite en ambos lados."
+      ],
+      "tips_en": [
+        "Keep most of your weight on the front leg.",
+        "Track your front knee over your toes without letting it cave inward.",
+        "Square your hips forward and avoid rotating toward the bench."
+      ],
+      "tips_de": [
+        "Wähle den Abstand zur Bank so, dass du stabil stehst.",
+        "Lass das vordere Knie nicht nach innen kippen.",
+        "Beginne mit dem schwächeren Bein und gleiche die Wiederholungszahl an."
+      ],
+      "tips_es": [
+        "Mantén casi todo el peso sobre la pierna adelantada.",
+        "Ajusta la distancia al banco hasta que la zancada sea estable.",
+        "Completa todas las repeticiones con una pierna antes de cambiar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/bulgarian-split-squat-start.webp",
+          "peak": "images/flat/bulgarian-split-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "burpees",
+      "name_en": "Burpees",
+      "name_de": "Burpees",
+      "name_es": "Burpees",
+      "description_en": "A full-body conditioning movement combining a squat, plank, push-up, and jump.",
+      "description_de": "Eine Ganzkörper-Konditionsübung aus Kniebeuge, Plank, Liegestütz und Sprung.",
+      "description_es": "Un ejercicio de acondicionamiento de cuerpo completo que combina sentadilla, plank, flexión y salto.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "pectoralis_major",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "rectus_abdominis",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "endurance",
+        "power"
+      ],
+      "tags": [
+        "full_body",
+        "conditioning"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart.",
+        "Squat down and place the hands on the floor in front of you.",
+        "Jump or step the feet back into a plank, then perform a push-up.",
+        "Jump or step the feet forward to the hands.",
+        "Stand up and jump explosively, reaching the arms overhead."
+      ],
+      "instructions_de": [
+        "Stelle dich schulterbreit hin.",
+        "Hocke dich ab und setze die Hände vor dir auf den Boden.",
+        "Springe oder gehe mit den Füßen in den Plank, mache einen Liegestütz.",
+        "Springe oder gehe mit den Füßen wieder zu den Händen.",
+        "Stehe auf und springe explosiv mit Armen über dem Kopf."
+      ],
+      "instructions_es": [
+        "Mantente en pie con los pies a la anchura de los hombros.",
+        "Baja en sentadilla y apoya las manos en el suelo delante de ti.",
+        "Salta o lleva los pies atrás a la posición de plank y haz una flexión.",
+        "Salta o lleva los pies adelante hasta las manos.",
+        "Levántate y salta explosivamente con los brazos arriba."
+      ],
+      "tips_en": [
+        "Keep the back flat in the plank — do not let the hips sag.",
+        "Land softly from the jump.",
+        "Scale by stepping the feet back instead of jumping."
+      ],
+      "tips_de": [
+        "Halte den Rücken im Plank gerade — Hüfte nicht durchhängen lassen.",
+        "Lande weich aus dem Sprung.",
+        "Skaliere, indem du die Füße zurücksetzt statt zu springen."
+      ],
+      "tips_es": [
+        "Mantén la espalda recta en el plank — no dejes caer las caderas.",
+        "Aterriza suavemente del salto.",
+        "Escálalo dando pasos atrás en lugar de saltar."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/burpees-main.webp"
+        }
+      }
+    },
+    {
+      "id": "butterfly-stretch",
+      "name_en": "Butterfly Stretch",
+      "name_de": "Schmetterlings-Dehnung",
+      "name_es": "Estiramiento de Mariposa",
+      "description_en": "A seated stretch for the inner thighs, pressing the soles of the feet together with the knees dropped out.",
+      "description_de": "Eine sitzende Dehnung für die Oberschenkelinnenseiten, bei der die Fußsohlen zusammengedrückt und die Knie nach außen gesenkt werden.",
+      "description_es": "Un estiramiento sentado para los aductores, juntando las plantas de los pies con las rodillas caídas hacia afuera.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "adductors"
+      ],
+      "secondary_muscles": [
+        "hip_flexors"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit tall and press the soles of your feet together.",
+        "Let your knees drop out toward the floor.",
+        "Hold your feet and sit up tall.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Sitze aufrecht und drücke die Fußsohlen zusammen.",
+        "Lasse die Knie nach außen Richtung Boden sinken.",
+        "Halte deine Füße und richte dich auf.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Siéntate erguido y junta las plantas de los pies.",
+        "Deja caer las rodillas hacia el suelo.",
+        "Sujeta los pies y mantente erguido.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Gently press the knees down with your elbows for more stretch.",
+        "Bring your heels closer to your body to increase intensity."
+      ],
+      "tips_de": [
+        "Drücke die Knie sanft mit den Ellbogen nach unten für mehr Dehnung.",
+        "Ziehe die Fersen näher zum Körper, um die Intensität zu erhöhen."
+      ],
+      "tips_es": [
+        "Presiona suavemente las rodillas con los codos para más estiramiento.",
+        "Acerca los talones al cuerpo para aumentar la intensidad."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/butterfly-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-bent-over-row",
+      "name_en": "Cable Bent-Over Row",
+      "name_de": "Kabelzug Vorgebeugtes Rudern",
+      "name_es": "Remo Inclinado con Cable",
+      "description_en": "A cable rowing variation providing constant tension throughout the movement.",
+      "description_de": "Eine Kabelzug-Rudervariante mit konstanter Spannung über den gesamten Bewegungsweg.",
+      "description_es": "Una variante de remo con cable que proporciona tensión constante durante todo el movimiento.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Attach a straight or V-bar to a low cable pulley.",
+        "Hinge at the hips with knees slightly bent.",
+        "Pull the handle toward your lower chest.",
+        "Squeeze your shoulder blades at the top.",
+        "Lower with control and repeat."
+      ],
+      "instructions_de": [
+        "Befestige eine gerade Stange oder einen V-Griff am unteren Kabelzug.",
+        "Beuge dich an den Hüften vor, Knie leicht gebeugt.",
+        "Ziehe den Griff zur unteren Brust.",
+        "Spanne die Schulterblätter oben zusammen.",
+        "Senke kontrolliert und wiederhole."
+      ],
+      "instructions_es": [
+        "Engancha una barra recta o un agarre en V a la polea baja.",
+        "Inclínate hacia adelante desde las caderas con las rodillas ligeramente flexionadas.",
+        "Tira del agarre hacia la parte inferior del pecho.",
+        "Aprieta los omóplatos en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Hold the hinge position steady instead of standing up as you pull.",
+        "Keep your back flat from head to hips throughout.",
+        "Resist the cable's pull on the way back to full stretch."
+      ],
+      "tips_de": [
+        "Halte den Rücken in der Vorbeuge lang und neutral.",
+        "Zieh die Ellbogen körpernah nach hinten, nicht nach außen.",
+        "Vermeide Schwung aus dem Oberkörper; die Hüfte bleibt ruhig."
+      ],
+      "tips_es": [
+        "Mantén la espalda recta y el torso estable durante toda la serie.",
+        "Piensa en llevar los codos hacia atrás, no en tirar con las manos.",
+        "No dejes que el peso te arrastre hacia delante al bajar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-bent-over-row-start.webp",
+          "peak": "images/flat/cable-bent-over-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-chest-press",
+      "name_en": "Cable Chest Press",
+      "name_de": "Kabelzug Brustdrücken",
+      "name_es": "Press de Pecho con Cable",
+      "description_en": "A standing chest press on the cable machine, providing constant tension while the staggered stance demands core stability.",
+      "description_de": "Eine Drückübung am Kabelzug im Stehen, die die Brust unter konstanter Spannung über den gesamten Bewegungsweg trainiert.",
+      "description_es": "Un press de pecho de pie en polea que ofrece tensión constante sobre el pectoral durante todo el recorrido.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set the cables to chest height and face away from the machine.",
+        "Grip a handle in each hand and step forward into a staggered stance.",
+        "Press the handles forward until your arms are extended.",
+        "Squeeze your chest at the top.",
+        "Return under control and repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Kabel auf Brusthöhe ein und wende dem Gerät den Rücken zu.",
+        "Greife je einen Griff pro Hand und tritt in einen Ausfallschritt.",
+        "Drücke die Griffe nach vorne, bis die Arme gestreckt sind.",
+        "Spanne die Brust oben an.",
+        "Zurück unter Kontrolle und wiederhole."
+      ],
+      "instructions_es": [
+        "Ajusta los cables a la altura del pecho y colócate de espaldas a la máquina.",
+        "Sujeta un agarre en cada mano y da un paso adelante adoptando una postura escalonada.",
+        "Empuja los agarres hacia adelante hasta extender los brazos completamente.",
+        "Aprieta el pecho en la parte superior.",
+        "Vuelve de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Press both handles evenly to avoid twisting your torso.",
+        "Brace your core against the backward pull of the stack.",
+        "Step forward enough that the cables stay taut throughout each rep."
+      ],
+      "tips_de": [
+        "Spanne den Rumpf fest an, damit dich der Zug nicht zurückzieht.",
+        "Drücke beide Griffe gleichmäßig nach vorn, ohne eine Seite vorlaufen zu lassen.",
+        "Halte die Schulterblätter leicht zurückgezogen, während die Arme arbeiten."
+      ],
+      "tips_es": [
+        "Evita que los hombros se adelanten al extender los brazos.",
+        "Mantén el core activo para no perder el equilibrio.",
+        "Mantén las muñecas rectas durante la fase de empuje."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-chest-press-start.webp",
+          "peak": "images/flat/cable-chest-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-crunch",
+      "name_en": "Cable Crunch",
+      "name_de": "Kabelzug Crunch",
+      "name_es": "Crunch con Cable",
+      "description_en": "A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis.",
+      "description_de": "Eine Bauchübung im Knien am Kabelzug, bei der der Oberkörper gegen den Widerstand des Seils eingerollt wird.",
+      "description_es": "Un encogimiento abdominal de rodillas en polea alta con cuerda, que permite añadir carga progresiva al trabajo del recto abdominal.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Kneel in front of a cable machine with a rope attachment at the top.",
+        "Hold the rope near your forehead with elbows bent.",
+        "Crunch down by flexing your spine and bringing your elbows to your thighs.",
+        "Squeeze your abs hard at the bottom.",
+        "Return to the start position and repeat."
+      ],
+      "instructions_de": [
+        "Knie vor dem Kabelzuggerät mit einem Seilaufsatz oben.",
+        "Halte das Seil nahe der Stirn mit gebeugten Ellbogen.",
+        "Beuge die Wirbelsäule und führe die Ellbogen zu den Oberschenkeln.",
+        "Spanne die Bauchmuskeln unten stark an.",
+        "Zurück zur Ausgangsposition und wiederhole."
+      ],
+      "instructions_es": [
+        "Arrodíllate frente a una máquina de cable con el accesorio de cuerda en la parte superior.",
+        "Sujeta la cuerda cerca de la frente con los codos flexionados.",
+        "Baja flexionando la columna y llevando los codos hacia los muslos.",
+        "Aprieta fuerte los abdominales en la parte inferior.",
+        "Vuelve a la posición inicial y repite."
+      ],
+      "tips_en": [
+        "Avoid pulling the rope down with your arms.",
+        "Keep your hips fixed so movement comes from the spine.",
+        "Exhale fully as you crunch down."
+      ],
+      "tips_de": [
+        "Runde den oberen Rücken bewusst ein, statt nur in der Hüfte abzuknicken.",
+        "Halte die Arme fixiert, statt mit ihnen zu ziehen.",
+        "Atme beim Einrollen vollständig aus, um die Spannung zu erhöhen."
+      ],
+      "tips_es": [
+        "Flexiona la columna en lugar de tirar con los brazos.",
+        "Evita sentarte hacia atrás con la cadera en cada repetición.",
+        "Exhala con fuerza al bajar para contraer mejor el abdomen."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-crunch-start.webp",
+          "peak": "images/flat/cable-crunch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-curl",
+      "name_en": "Cable Curl",
+      "name_de": "Kabelzug-Curl",
+      "name_es": "Curl con Cable",
+      "description_en": "A bicep curl using cable resistance for constant tension.",
+      "description_de": "Ein Bizeps-Curl mit Kabelzugwiderstand für konstante Spannung.",
+      "description_es": "Un curl de bíceps con resistencia de cable para tensión constante.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "cable",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand facing a low cable pulley with a straight bar or EZ-bar attachment.",
+        "Grip the bar with an underhand grip, elbows at your sides.",
+        "Curl the bar up toward your shoulders.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Steh vor dem unteren Kabelzug mit Geradehalter oder SZ-Stange.",
+        "Greife im Untergriff, Ellbogen an den Seiten.",
+        "Curle die Stange zu den Schultern.",
+        "Senke kontrolliert.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Colócate de pie frente a una polea baja con una barra recta o barra Z.",
+        "Agarra la barra con agarre supino y los codos pegados a los costados.",
+        "Sube la barra hacia los hombros.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your elbows from drifting forward as you curl.",
+        "Straighten your arms fully at the bottom of each rep.",
+        "Avoid leaning back to help lift the weight."
+      ],
+      "tips_de": [
+        "Lass die Ellbogen während der Aufwärtsbewegung nicht nach vorn wandern.",
+        "Bleib aufrecht und lehne dich nicht zurück, um nachzuhelfen.",
+        "Strecke die Arme unten fast ganz, ohne die Kabelspannung zu verlieren."
+      ],
+      "tips_es": [
+        "Evita que los codos se adelanten al subir la barra.",
+        "No balancees el torso para ayudarte con el peso.",
+        "Aleja un poco el cuerpo de la polea para mantener la tensión."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-curl-start.webp",
+          "peak": "images/flat/cable-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-external-rotation",
+      "name_en": "Cable External Rotation",
+      "name_de": "Kabelzug Außenrotation",
+      "name_es": "Rotación Externa con Cable",
+      "description_en": "A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts.",
+      "description_de": "Eine Rotationsübung am Kabelzug für die hintere Schulter, bei der der Unterarm mit fest angelegtem Ellenbogen nach außen dreht.",
+      "description_es": "Un ejercicio de rotación externa en polea, con el codo pegado al costado, que fortalece el deltoides posterior y la parte alta de la espalda.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "posterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set a cable pulley to elbow height and grip the handle.",
+        "Stand side-on to the machine with your working elbow bent at 90 degrees.",
+        "Keep your elbow glued to your side and rotate your forearm outward.",
+        "Pause at the end of the movement.",
+        "Return under control. Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Stelle den Kabelzug auf Ellbogenhöhe ein und greife den Griff.",
+        "Steh seitlich zum Gerät, Ellbogen des Arbeitsarms im 90-Grad-Winkel.",
+        "Halte den Ellbogen fest an der Seite und rotiere den Unterarm nach außen.",
+        "Kurze Pause am Ende der Bewegung.",
+        "Kontrolliert zurück. Alle Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Ajusta la polea a la altura del codo y agarra el handle.",
+        "Colócate de lado a la máquina con el codo de trabajo flexionado a 90 grados.",
+        "Mantén el codo pegado al costado y rota el antebrazo hacia afuera.",
+        "Pausa al final del movimiento.",
+        "Vuelve de forma controlada. Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Use a light weight to keep the rotation strict and controlled.",
+        "Keep your wrist straight and in line with your forearm.",
+        "Avoid shrugging your shoulder or twisting your torso during the movement."
+      ],
+      "tips_de": [
+        "Wähle ein leichtes Gewicht, die Außenrotatoren ermüden schnell.",
+        "Halte das Handgelenk gerade und arbeite ohne Schwung.",
+        "Lass die Schulter tief, statt sie zum Ohr hochzuziehen."
+      ],
+      "tips_es": [
+        "Evita encoger los hombros mientras giras el brazo.",
+        "Trabaja con poco peso y de forma lenta y controlada.",
+        "Mantén la muñeca firme, alineada con el antebrazo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-external-rotation-start.webp",
+          "peak": "images/flat/cable-external-rotation-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-fly",
+      "name_en": "Cable Fly",
+      "name_de": "Kabelzug Fly",
+      "name_es": "Aperturas con Cable",
+      "description_en": "An isolation movement for the chest using cable resistance for constant tension.",
+      "description_de": "Eine Isolationsübung für die Brust mit Kabelzugwiderstand für konstante Spannung.",
+      "description_es": "Un ejercicio de aislamiento para el pecho con resistencia de cable para tensión constante.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "chest-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand between two cable columns with handles attached to high pulleys.",
+        "With a slight bend in your elbows, open your arms wide.",
+        "Bring your hands together in front of your chest in a hugging motion.",
+        "Slowly return to the starting position.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Steh zwischen zwei Kabelstationen mit Griffen an den oberen Rollen.",
+        "Öffne die Arme weit mit leicht gebeugten Ellbogen.",
+        "Führe die Hände vor der Brust in einer Umarmungsbewegung zusammen.",
+        "Langsam zurück zur Ausgangsposition.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Colócate entre dos columnas de cable con los agarres enganchados a las poleas altas.",
+        "Con una ligera flexión en los codos, abre los brazos hacia los lados.",
+        "Junta las manos frente al pecho en un movimiento de abrazo.",
+        "Vuelve lentamente a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Maintain the same elbow bend throughout; do not press the weight.",
+        "Step one foot forward for a stable, balanced stance.",
+        "Control the stretch; do not let the cables yank your arms back."
+      ],
+      "tips_de": [
+        "Beuge die Ellenbogen nicht weiter, sonst wird aus der Übung eine Drückbewegung.",
+        "Spanne die Brust in der Endposition kurz bewusst an.",
+        "Lass die Arme auf dem Rückweg nur so weit öffnen, wie es deine Schultern zulassen."
+      ],
+      "tips_es": [
+        "Mantén el ángulo de los codos constante para no convertirlo en un press.",
+        "Aprieta el pecho un segundo cuando las manos se encuentren.",
+        "No adelantes los hombros cuando los brazos están abiertos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-fly-start.webp",
+          "peak": "images/flat/cable-fly-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-front-raise",
+      "name_en": "Cable Front Raise",
+      "name_de": "Kabelzug Frontheben",
+      "name_es": "Elevación Frontal con Cable",
+      "description_en": "An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt.",
+      "description_de": "Ein Frontheben am Kabelzug, das die vordere Schulter mit konstanter Spannung über den gesamten Bewegungsweg belastet.",
+      "description_es": "Una elevación frontal en polea que aísla el deltoides anterior con tensión constante durante todo el recorrido.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "lateral_deltoid",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "front-raise",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand facing away from a low cable pulley with a handle attachment.",
+        "Hold the handle with arm extended at your thigh.",
+        "Raise your arm forward to shoulder height keeping it straight.",
+        "Pause at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Steh mit dem Rücken zum unteren Kabelzug mit Griffaufsatz.",
+        "Halte den Griff mit gestrecktem Arm am Oberschenkel.",
+        "Hebe den Arm gestreckt nach vorne bis auf Schulterhöhe.",
+        "Oben kurz pausieren.",
+        "Kontrolliert senken und wiederhole."
+      ],
+      "instructions_es": [
+        "Colócate de espaldas a una polea baja con un agarre.",
+        "Sujeta el agarre con el brazo extendido a la altura del muslo.",
+        "Levanta el brazo hacia adelante hasta la altura del hombro manteniéndolo recto.",
+        "Pausa en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Avoid swinging or using momentum to lift the handle.",
+        "Keep your torso upright; do not lean back as the arm rises.",
+        "Brace your core and keep your wrist neutral throughout."
+      ],
+      "tips_de": [
+        "Arbeite ohne Schwung aus dem Oberkörper.",
+        "Zieh die Schulter beim Anheben nicht mit nach oben.",
+        "Lehn dich nicht zurück, halte den Rumpf fest angespannt."
+      ],
+      "tips_es": [
+        "Evita balancear el torso para ayudarte a subir.",
+        "Mantén el codo casi recto, sin bloquearlo.",
+        "Baja más despacio de lo que subes para aprovechar la tensión del cable."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-front-raise-start.webp",
+          "peak": "images/flat/cable-front-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-hammer-curl",
+      "name_en": "Cable Hammer Curl",
+      "name_de": "Kabelzug Hammer Curl",
+      "name_es": "Curl de Martillo en Cable",
+      "description_en": "A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension.",
+      "description_de": "Ein Kabelcurl mit Seilgriff und neutralem Griff, der den Brachialis und Brachioradialis unter konstanter Spannung trainiert.",
+      "description_es": "Un curl en cable con cuerda y agarre neutro que trabaja el braquial y braquiorradial con tensión constante.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii",
+        "brachialis",
+        "brachioradialis"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "pull_day"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Attach a rope to a low cable pulley and stand facing the machine.",
+        "Grip the rope with a neutral (hammer) grip, palms facing each other.",
+        "Curl the rope upward toward your shoulders, keeping elbows pinned at your sides.",
+        "Squeeze at the top, then lower slowly to full extension.",
+        "Repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Befestige ein Seil am unteren Kabelzug und stehe mit dem Gesicht zur Maschine.",
+        "Halte das Seil mit neutralem Griff, Handflächen zeigen zueinander.",
+        "Curle das Seil nach oben zu deinen Schultern, halte die Ellbogen an den Seiten.",
+        "Halte oben kurz inne, dann langsam absenken bis zur vollen Streckung.",
+        "Wiederhole die gewünschte Anzahl."
+      ],
+      "instructions_es": [
+        "Engancha una cuerda a la polea baja y párate frente a la máquina.",
+        "Agarra la cuerda con agarre neutro, palmas enfrentadas.",
+        "Sube la cuerda hacia los hombros manteniendo los codos fijos a los lados.",
+        "Aprieta arriba, luego baja lentamente hasta la extensión completa.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your elbows stationary throughout the movement.",
+        "Pull the rope ends apart slightly at the top to increase contraction.",
+        "Avoid swinging the torso."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen während der gesamten Bewegung ruhig.",
+        "Ziehe die Seilenden oben leicht auseinander für mehr Kontraktion.",
+        "Vermeide Schwingen des Oberkörpers."
+      ],
+      "tips_es": [
+        "Mantén los codos inmóviles durante todo el movimiento.",
+        "Separa ligeramente los extremos de la cuerda arriba para mayor contracción.",
+        "Evita balancear el torso."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-hammer-curl-start.webp",
+          "peak": "images/flat/cable-hammer-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-kickback",
+      "name_en": "Cable Glute Kickback",
+      "name_de": "Kabelzug-Gesäßkick",
+      "name_es": "Patada Trasera de Glúteos en Cable",
+      "description_en": "A cable isolation exercise for the glutes, extending the hip back against constant resistance.",
+      "description_de": "Eine Kabelisolationsübung für den Gesäßmuskel, bei der die Hüfte gegen konstanten Widerstand vollständig gestreckt wird.",
+      "description_es": "Un ejercicio de aislamiento en cable para el glúteo mayor que extiende la cadera hacia atrás contra resistencia constante.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day"
+      ],
+      "variation_group": "tricep-kickback",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Attach an ankle cuff to a low cable pulley and fasten it around one ankle.",
+        "Stand facing the machine, holding the frame lightly for balance, and hinge slightly forward at the hips.",
+        "Kick the cuffed leg straight back, extending the hip fully while keeping the knee nearly straight.",
+        "Squeeze the glute at full hip extension, then return the foot slowly to the start.",
+        "Complete all reps on one side before switching."
+      ],
+      "instructions_de": [
+        "Befestige eine Fußmanschette an der unteren Kabelrolle und lege sie um einen Knöchel.",
+        "Stehe mit dem Gesicht zur Maschine, halte dich leicht fest und neige die Hüfte leicht vor.",
+        "Kicke das befestigte Bein gerade nach hinten und strecke die Hüfte vollständig.",
+        "Spanne das Gesäß am Ende der Bewegung an, dann führe das Bein kontrolliert zurück.",
+        "Alle Wiederholungen auf einer Seite beenden, dann wechseln."
+      ],
+      "instructions_es": [
+        "Coloca una correa de tobillo en la polea baja y sujétala alrededor de un tobillo.",
+        "De pie frente a la máquina, agárrate ligeramente al soporte e inclínate un poco desde las caderas.",
+        "Lleva la pierna con la correa hacia atrás extendiendo la cadera completamente y manteniendo la rodilla casi recta.",
+        "Aprieta el glúteo en la extensión máxima y regresa el pie lentamente a la posición inicial.",
+        "Completa todas las repeticiones de un lado antes de cambiar."
+      ],
+      "tips_en": [
+        "Lead with the heel to maximize glute activation over hamstrings.",
+        "Keep the hips square; avoid rotating the pelvis as the leg kicks back.",
+        "The movement comes entirely from the hip — keep the back and torso still."
+      ],
+      "tips_de": [
+        "Führe die Bewegung mit der Ferse, nicht mit den Zehen, um das Gesäß zu aktivieren.",
+        "Halte die Hüften gerade und vermeide ein Verdrehen des Beckens.",
+        "Die Bewegung kommt nur aus der Hüfte — Rücken und Standbein bleiben stabil."
+      ],
+      "tips_es": [
+        "Conduce el movimiento con el talón para maximizar la activación del glúteo.",
+        "Mantén las caderas paralelas; evita rotar la pelvis al patear hacia atrás.",
+        "El movimiento viene solo de la cadera: mantén la espalda y la pierna de apoyo estables."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-kickback-start.webp",
+          "peak": "images/flat/cable-kickback-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-lateral-raise",
+      "name_en": "Cable Lateral Raise",
+      "name_de": "Kabel-Seitheben",
+      "name_es": "Elevación Lateral en Polea",
+      "description_en": "A unilateral lateral raise on the cable, providing constant tension on the side delt.",
+      "description_de": "Ein einseitiges Seitheben am Kabelzug, das konstante Spannung auf die Seitenschulter liefert.",
+      "description_es": "Una elevación lateral unilateral en polea, que ofrece tensión constante sobre el deltoides lateral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "push_day"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand sideways to a low pulley, grip the handle with the outside hand.",
+        "Keep a soft bend in the elbow and the cable in front of the working leg.",
+        "Raise the arm out to the side until parallel to the floor.",
+        "Lower under control. Complete reps per side, then switch.",
+        "Maintain tension — do not let the weight rest at the bottom."
+      ],
+      "instructions_de": [
+        "Stehe seitlich zu einem unteren Kabelzug und greife den Griff mit der äußeren Hand.",
+        "Halte den Ellenbogen leicht gebeugt, das Kabel verläuft vor dem Standbein.",
+        "Hebe den Arm seitlich, bis er parallel zum Boden ist.",
+        "Senke kontrolliert ab. Wiederholungen pro Seite, dann wechseln.",
+        "Halte die Spannung — lass das Gewicht unten nicht ruhen."
+      ],
+      "instructions_es": [
+        "Colócate de lado a una polea baja y agarra el asa con la mano externa.",
+        "Mantén una ligera flexión en el codo y el cable por delante de la pierna que trabaja.",
+        "Sube el brazo hacia el lado hasta quedar paralelo al suelo.",
+        "Baja con control. Repeticiones por lado, luego cambia.",
+        "Mantén la tensión — no dejes que el peso descanse abajo."
+      ],
+      "tips_en": [
+        "Lead with the elbow, not the hand.",
+        "Pause briefly at the top, do not swing.",
+        "Use a lighter load than for dumbbell — cable tension is constant."
+      ],
+      "tips_de": [
+        "Führe mit dem Ellenbogen, nicht mit der Hand.",
+        "Halte oben kurz inne, kein Schwung.",
+        "Wähle weniger Last als bei der Kurzhantel — Kabelspannung ist konstant."
+      ],
+      "tips_es": [
+        "Lidera con el codo, no con la mano.",
+        "Pausa brevemente arriba, sin balanceo.",
+        "Usa menos carga que con mancuerna — la tensión del cable es constante."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-lateral-raise-start.webp",
+          "peak": "images/flat/cable-lateral-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-pallof-press",
+      "name_en": "Cable Pallof Press",
+      "name_de": "Kabelzug-Pallof-Press",
+      "name_es": "Press Pallof en Polea",
+      "description_en": "An anti-rotation core exercise in which a cable pulls you sideways while you press a handle straight out from your chest and refuse to let your torso turn.",
+      "description_de": "Eine Anti-Rotations-Übung für den Rumpf: Der Kabelzug zieht dich zur Seite, während du den Griff gerade von der Brust wegdrückst und den Oberkörper konsequent nicht mitdrehen lässt.",
+      "description_es": "Un ejercicio de core antirrotación en el que la polea tira de ti hacia un lado mientras empujas el agarre recto desde el pecho y te niegas a dejar que el torso gire.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "core",
+      "primary_muscles": [
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae",
+        "gluteus_medius",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "core",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "core_focus",
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set a cable at chest height and take the handle in both hands, standing side-on to the machine.",
+        "Step away until there is real tension on the cable, with your feet about shoulder-width apart and knees softly bent.",
+        "Bring the handle to the centre of your chest and brace your trunk and glutes.",
+        "Press the handle straight out in front of you until your arms are extended, resisting the pull that wants to rotate you toward the machine.",
+        "Hold the extended position for a moment, then bring the handle back to your chest under control.",
+        "Complete the desired reps, then turn around and repeat facing the other way."
+      ],
+      "instructions_de": [
+        "Stell den Kabelzug auf Brusthöhe, nimm den Griff in beide Hände und stell dich seitlich zum Gerät.",
+        "Geh so weit zur Seite, dass echte Spannung auf dem Kabel liegt, die Füße etwa schulterbreit, die Knie leicht gebeugt.",
+        "Führ den Griff in die Mitte deiner Brust und spann Rumpf und Gesäß an.",
+        "Drück den Griff gerade nach vorn, bis die Arme gestreckt sind, und widersteh dem Zug, der dich zum Gerät drehen will.",
+        "Halt die gestreckte Position einen Moment und führ den Griff dann kontrolliert zurück zur Brust.",
+        "Absolvier die gewünschten Wiederholungen, dreh dich dann um und wiederhol zur anderen Seite."
+      ],
+      "instructions_es": [
+        "Coloca la polea a la altura del pecho y toma el agarre con ambas manos, situado de lado respecto a la máquina.",
+        "Sepárate hasta que haya tensión real en el cable, con los pies a la anchura de los hombros y las rodillas ligeramente flexionadas.",
+        "Lleva el agarre al centro del pecho y aprieta el tronco y los glúteos.",
+        "Empuja el agarre recto hacia delante hasta extender los brazos, resistiendo el tirón que quiere rotarte hacia la máquina.",
+        "Mantén un instante la posición extendida y devuelve después el agarre al pecho de forma controlada.",
+        "Completa las repeticiones deseadas, luego date la vuelta y repite hacia el otro lado."
+      ],
+      "tips_en": [
+        "Nothing should rotate. If your shoulders turn toward the cable as you press, reduce the weight — the point is the rotation that does not happen.",
+        "The further you step from the machine, the longer the lever and the harder it gets, so you can change difficulty without touching the weight stack.",
+        "Keep your arms level with your chest and your shoulders down; letting the handle drift up turns it into a front raise."
+      ],
+      "tips_de": [
+        "Nichts soll sich drehen. Wenn die Schultern beim Drücken zum Kabel wandern, nimm Gewicht weg — der Sinn ist die Rotation, die eben nicht stattfindet.",
+        "Je weiter du vom Gerät weggehst, desto länger der Hebel und desto schwerer die Übung: So änderst du die Schwierigkeit, ohne den Gewichtsblock anzufassen.",
+        "Halt die Arme auf Brusthöhe und die Schultern tief; lässt du den Griff nach oben wandern, wird daraus ein Frontheben."
+      ],
+      "tips_es": [
+        "Nada debe rotar. Si los hombros giran hacia la polea al empujar, baja el peso — lo que entrena es la rotación que no llega a ocurrir.",
+        "Cuanto más te alejes de la máquina, más largo es el brazo de palanca y más cuesta, así que puedes cambiar la dificultad sin tocar el stack.",
+        "Mantén los brazos a la altura del pecho y los hombros abajo; dejar que el agarre suba lo convierte en una elevación frontal."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-pallof-press-start.webp",
+          "peak": "images/flat/cable-pallof-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-tricep-kickback",
+      "name_en": "Cable Tricep Kickback",
+      "name_de": "Kabelzug Trizeps-Kickback",
+      "name_es": "Patada de Tríceps con Cable",
+      "description_en": "An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps.",
+      "description_de": "Ein Kickback am Kabelzug für den Trizeps, ausgeführt in der Vorbeuge mit fest am Körper fixiertem Oberarm.",
+      "description_es": "Una extensión de tríceps en polea baja, realizada con el torso inclinado, que mantiene la tensión en el bloqueo final.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "tricep-kickback",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Attach a handle to a low cable and hinge forward at the hips.",
+        "Tuck your upper arm against your side with elbow bent 90 degrees.",
+        "Extend your elbow to push the handle back behind you.",
+        "Squeeze your triceps at the end of the movement.",
+        "Return under control. Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Befestige einen Griff am unteren Kabelzug und beuge dich an den Hüften vor.",
+        "Halte den Oberarm eng an der Seite, Ellbogen im 90-Grad-Winkel.",
+        "Strecke den Ellbogen, um den Griff nach hinten zu drücken.",
+        "Spanne den Trizeps am Ende der Bewegung an.",
+        "Kontrolliert zurück. Alle Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Engancha un handle a la polea baja e inclínate hacia adelante desde las caderas.",
+        "Pega la parte superior del brazo al costado con el codo flexionado a 90 grados.",
+        "Extiende el codo para empujar el handle hacia atrás.",
+        "Aprieta el tríceps al final del movimiento.",
+        "Vuelve de forma controlada. Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Move only your forearm; keep the upper arm completely still.",
+        "Avoid rounding your back while holding the hinged position.",
+        "Use a light weight to reach full lockout without swinging."
+      ],
+      "tips_de": [
+        "Bewege nur den Unterarm, der Oberarm bleibt ruhig fixiert.",
+        "Halte den Rücken in der Vorbeuge gerade und den Rumpf angespannt.",
+        "Lass das Handgelenk in gerader Verlängerung des Unterarms."
+      ],
+      "tips_es": [
+        "Evita que el codo caiga o se abra durante la extensión.",
+        "Mantén la espalda recta mientras el torso está inclinado.",
+        "Usa un peso ligero para no recurrir al impulso."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-tricep-kickback-start.webp",
+          "peak": "images/flat/cable-tricep-kickback-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-upright-row",
+      "name_en": "Cable Upright Row",
+      "name_de": "Kabelzug Hochziehen",
+      "name_es": "Remo al Mentón con Cable",
+      "description_en": "An upright row performed with a cable for constant tension on the lateral deltoids and traps.",
+      "description_de": "Ein Hochziehen mit Kabelzug für konstante Spannung auf den seitlichen Deltamuskeln und dem Trapezius.",
+      "description_es": "Un remo al mentón con cable para tensión constante en los deltoides laterales y el trapecio.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "lateral_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "biceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "upright-row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand in front of a cable machine and grip a straight bar or rope at thigh height.",
+        "Pull the bar up toward your chin, leading with your elbows.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Steh vor dem Kabelzuggerät und greife eine gerade Stange oder ein Seil auf Oberschenkelhöhe.",
+        "Ziehe die Stange zum Kinn, führend mit den Ellbogen.",
+        "Kontrolliert senken.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Colócate frente a la máquina de cable y agarra una barra recta o cuerda a la altura de los muslos.",
+        "Tira de la barra hacia el mentón llevando los codos por delante.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep elbows higher than your wrists.",
+        "Avoid shrugging excessively."
+      ],
+      "tips_de": [
+        "Ellbogen höher als die Handgelenke halten.",
+        "Übermäßiges Hochziehen der Schultern vermeiden."
+      ],
+      "tips_es": [
+        "Mantén los codos más altos que las muñecas.",
+        "Evita encoger los hombros en exceso."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-upright-row-start.webp",
+          "peak": "images/flat/cable-upright-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cable-wrist-curl",
+      "name_en": "Cable Wrist Curl",
+      "name_de": "Kabelzug Handgelenks-Curl",
+      "name_es": "Curl de Muñeca con Cable",
+      "description_en": "An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors.",
+      "description_de": "Eine Unterarmübung am Kabelzug, bei der die Handgelenke mit aufliegenden Unterarmen gegen konstanten Zugwiderstand gebeugt werden.",
+      "description_es": "Un curl de muñeca en polea baja, con los antebrazos apoyados en un banco, que fortalece los flexores del antebrazo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "wrist-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Attach a straight bar to a low cable pulley.",
+        "Kneel or sit with forearms on a bench, palms facing up.",
+        "Let your wrists flex off the bench edge.",
+        "Curl the bar up by flexing your wrists.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Befestige eine gerade Stange am unteren Kabelzug.",
+        "Knie oder sitze mit Unterarmen auf einer Bank, Handflächen nach oben.",
+        "Lass die Handgelenke über die Bankkante hängen.",
+        "Hebe die Stange durch Beugen der Handgelenke.",
+        "Kontrolliert senken und wiederhole."
+      ],
+      "instructions_es": [
+        "Engancha una barra recta a la polea baja.",
+        "Arrodíllate o siéntate con los antebrazos sobre un banco, palmas hacia arriba.",
+        "Deja que las muñecas se flexionen sobre el borde del banco.",
+        "Sube la barra flexionando las muñecas.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Move only at the wrists; keep your forearms pressed into the bench.",
+        "Perform the reps slowly to avoid straining your wrists.",
+        "Pause briefly at the top of each rep for a stronger contraction."
+      ],
+      "tips_de": [
+        "Bewege ausschließlich die Handgelenke, die Unterarme bleiben fest auf der Bank.",
+        "Wähle ein leichtes Gewicht und steigere dich langsam.",
+        "Arbeite über die volle Bewegungsweite, ohne Schwung zu holen."
+      ],
+      "tips_es": [
+        "Mueve solo las muñecas, sin levantar los antebrazos del banco.",
+        "Usa cargas moderadas para no castigar las muñecas.",
+        "Sube y baja despacio, sin rebotes en el estiramiento."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-wrist-curl-start.webp",
+          "peak": "images/flat/cable-wrist-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "camel-pose",
+      "name_en": "Camel Pose",
+      "name_de": "Kamelhaltung",
+      "name_es": "Postura del Camello",
+      "description_en": "A kneeling backbend that opens the front of the hips, the abdomen and the chest while the hands support the position on the heels or the lower back.",
+      "description_de": "Eine kniende Rückbeuge, die Hüftvorderseite, Bauch und Brustkorb öffnet, während die Hände auf den Fersen oder am unteren Rücken stützen.",
+      "description_es": "Una extensión de rodillas que abre la parte frontal de las caderas, el abdomen y el pecho, con las manos apoyadas en los talones o en la zona lumbar.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "erector_spinae",
+        "hip_flexors"
+      ],
+      "secondary_muscles": [
+        "pectoralis_major",
+        "quadriceps"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kneel with the knees hip-width apart and the hips stacked over the knees.",
+        "Place the hands on the back of the pelvis with the fingers pointing down and lift the chest.",
+        "Press the hips forward and arch back, reaching for the heels if the position stays comfortable.",
+        "Hold the pose for the prescribed time, keeping the neck in line with the spine.",
+        "Bring the hands back to the pelvis and come up chest-first."
+      ],
+      "instructions_de": [
+        "Knie hüftbreit, die Hüften senkrecht über den Knien.",
+        "Leg die Hände mit nach unten zeigenden Fingern auf das Becken und heb den Brustkorb.",
+        "Schieb die Hüften nach vorn und beuge dich zurück, greif nach den Fersen, wenn es angenehm bleibt.",
+        "Halte die Position für die vorgegebene Zeit, der Nacken bleibt in Verlängerung der Wirbelsäule.",
+        "Bring die Hände zurück ans Becken und komm mit dem Brustkorb zuerst hoch."
+      ],
+      "instructions_es": [
+        "Arrodíllate con las rodillas a la anchura de las caderas y las caderas alineadas sobre ellas.",
+        "Coloca las manos en la parte posterior de la pelvis con los dedos hacia abajo y eleva el pecho.",
+        "Empuja las caderas hacia delante y arquéate hacia atrás, buscando los talones si la posición sigue cómoda.",
+        "Mantén la postura durante el tiempo indicado, con el cuello en línea con la columna.",
+        "Devuelve las manos a la pelvis y sube liderando con el pecho."
+      ],
+      "tips_en": [
+        "Keep the hips over the knees; letting them travel back turns the pose into a collapse.",
+        "Tuck the toes under and rest the hands on raised heels if the full reach is too deep.",
+        "Come out slowly: lifting the head first is what usually makes people dizzy."
+      ],
+      "tips_de": [
+        "Lass die Hüften über den Knien - wandern sie nach hinten, sackt die Haltung zusammen.",
+        "Stell die Zehen auf und leg die Hände auf die erhöhten Fersen, wenn der volle Griff zu tief ist.",
+        "Komm langsam heraus: zuerst den Kopf zu heben macht die meisten schwindelig."
+      ],
+      "tips_es": [
+        "Mantén las caderas sobre las rodillas; si se van hacia atrás, la postura se derrumba.",
+        "Apoya los dedos de los pies y coloca las manos sobre los talones elevados si el alcance completo es demasiado.",
+        "Sal despacio: levantar primero la cabeza es lo que suele marear."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/camel-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "captains-chair-knee-raise",
+      "name_en": "Captain's Chair Knee Raise",
+      "name_de": "Knieheben am Stütz",
+      "name_es": "Elevación de Rodillas en Silla Romana",
+      "description_en": "A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors.",
+      "description_de": "Eine Körpergewichtsübung am Dip-Stütz für die untere Bauchmuskulatur und Hüftbeuger.",
+      "description_es": "Un ejercicio de peso corporal en silla romana que trabaja el abdomen bajo y los flexores de cadera.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "core_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.",
+        "Let your legs hang straight down.",
+        "Engage your core and raise your knees toward your chest.",
+        "Hold briefly at the top, then lower slowly to the starting position.",
+        "Repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Nimm die Position am Stütz ein, Rücken flach am Polster, Unterarme auf den Auflagen.",
+        "Lass die Beine gerade herunterhängen.",
+        "Aktiviere den Rumpf und ziehe die Knie Richtung Brust.",
+        "Kurz oben halten, dann langsam absenken.",
+        "Gewünschte Wiederholungsanzahl ausführen."
+      ],
+      "instructions_es": [
+        "Colócate en la silla romana con la espalda plana contra el respaldo y los antebrazos en los apoyos.",
+        "Deja las piernas colgando rectas hacia abajo.",
+        "Activa el core y sube las rodillas hacia el pecho.",
+        "Mantén brevemente arriba, luego baja despacio a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Avoid swinging the legs for momentum.",
+        "Exhale as you raise your knees.",
+        "Keep your back pressed against the pad throughout."
+      ],
+      "tips_de": [
+        "Vermeide Schwingen der Beine für Schwung.",
+        "Atme beim Anheben der Knie aus.",
+        "Halte den Rücken während der gesamten Übung am Polster."
+      ],
+      "tips_es": [
+        "Evita balancear las piernas para tomar impulso.",
+        "Exhala al subir las rodillas.",
+        "Mantén la espalda contra el respaldo durante todo el ejercicio."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/captains-chair-knee-raise-start.webp",
+          "peak": "images/flat/captains-chair-knee-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "captains-chair-leg-raise",
+      "name_en": "Captain's Chair Leg Raise",
+      "name_de": "Beinheben am Stütz",
+      "name_es": "Elevación de Piernas en Silla Romana",
+      "description_en": "A bodyweight core exercise on a captain's chair that targets the lower abs and hip flexors with straight legs for greater difficulty.",
+      "description_de": "Eine anspruchsvollere Körpergewichtsübung am Dip-Stütz für die untere Bauchmuskulatur mit gestreckten Beinen.",
+      "description_es": "Un ejercicio de peso corporal en silla romana para el abdomen bajo con piernas rectas, de mayor dificultad.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "core_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.",
+        "Let your legs hang straight down.",
+        "Keeping your legs straight, raise them until parallel with the floor or higher.",
+        "Hold briefly at the top, then lower slowly.",
+        "Repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Nimm die Position am Stütz ein, Rücken flach am Polster, Unterarme auf den Auflagen.",
+        "Lass die Beine gerade herunterhängen.",
+        "Hebe die gestreckten Beine bis zur Horizontalen oder höher.",
+        "Kurz halten, dann langsam absenken.",
+        "Gewünschte Wiederholungsanzahl ausführen."
+      ],
+      "instructions_es": [
+        "Colócate en la silla romana con la espalda plana contra el respaldo y los antebrazos en los apoyos.",
+        "Deja las piernas colgando rectas hacia abajo.",
+        "Con las piernas rectas, súbelas hasta la horizontal o más arriba.",
+        "Mantén brevemente arriba, luego baja despacio.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your legs as straight as possible throughout.",
+        "Avoid swinging — control the movement with your core.",
+        "For less difficulty, bend the knees slightly."
+      ],
+      "tips_de": [
+        "Halte die Beine so gerade wie möglich.",
+        "Vermeide Schwingen — kontrolliere die Bewegung mit dem Rumpf.",
+        "Bei Bedarf die Knie leicht beugen, um die Übung zu erleichtern."
+      ],
+      "tips_es": [
+        "Mantén las piernas lo más rectas posible.",
+        "Evita el balanceo — controla el movimiento con el core.",
+        "Dobla ligeramente las rodillas para reducir la dificultad si es necesario."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/captains-chair-leg-raise-start.webp",
+          "peak": "images/flat/captains-chair-leg-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cat-cow",
+      "name_en": "Cat-Cow",
+      "name_de": "Katze-Kuh",
+      "name_es": "Gato-Vaca",
+      "description_en": "A kneeling flow that alternates between rounding the spine towards the ceiling and letting it sag while the chest opens, moving every segment of the back through its range.",
+      "description_de": "Ein Flow im Vierfüßlerstand, der zwischen rundem Rücken Richtung Decke und abgesenktem Bauch mit geöffneter Brust wechselt und dabei jedes Segment der Wirbelsäule durch seinen Bewegungsradius führt.",
+      "description_es": "Un flujo a cuatro apoyos que alterna entre redondear la columna hacia el techo y dejarla descender mientras el pecho se abre, moviendo cada segmento de la espalda por su recorrido.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "transverse_abdominis",
+        "trapezius"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours with the hands under the shoulders and the knees under the hips.",
+        "Exhale and round the spine towards the ceiling, tucking the tailbone and letting the head drop.",
+        "Inhale and reverse it: let the belly sink, lift the chest and tailbone, and look slightly forward.",
+        "Move between the two shapes slowly, one breath per position.",
+        "Finish in a neutral spine and sit back onto the heels."
+      ],
+      "instructions_de": [
+        "Geh in den Vierfüßlerstand, die Hände unter den Schultern, die Knie unter den Hüften.",
+        "Atme aus und runde die Wirbelsäule Richtung Decke, zieh das Steißbein ein und lass den Kopf sinken.",
+        "Atme ein und dreh es um: lass den Bauch sinken, heb Brust und Steißbein und schau leicht nach vorn.",
+        "Wechsle langsam zwischen beiden Formen, eine Atemphase pro Position.",
+        "Beende in neutraler Wirbelsäule und setz dich auf die Fersen."
+      ],
+      "instructions_es": [
+        "Colócate a cuatro apoyos con las manos bajo los hombros y las rodillas bajo las caderas.",
+        "Exhala y redondea la columna hacia el techo, metiendo el coxis y dejando caer la cabeza.",
+        "Inhala e inviértelo: deja descender el abdomen, eleva el pecho y el coxis y mira ligeramente al frente.",
+        "Alterna entre ambas formas despacio, una respiración por posición.",
+        "Termina en columna neutra y siéntate sobre los talones."
+      ],
+      "tips_en": [
+        "Let the breath set the tempo rather than rushing between the two positions.",
+        "Keep the hands pressing evenly so the shoulders do not collapse towards the floor.",
+        "Move the whole spine, including the neck, instead of hinging only at the lower back."
+      ],
+      "tips_de": [
+        "Lass den Atem das Tempo vorgeben, statt zwischen den Positionen zu hetzen.",
+        "Druck die Hände gleichmäßig in den Boden, damit die Schultern nicht Richtung Boden sacken.",
+        "Beweg die ganze Wirbelsäule inklusive Nacken, statt nur im unteren Rücken zu knicken."
+      ],
+      "tips_es": [
+        "Deja que la respiración marque el ritmo en lugar de correr entre las dos posiciones.",
+        "Presiona las manos por igual para que los hombros no se hundan hacia el suelo.",
+        "Mueve toda la columna, incluido el cuello, en lugar de doblar solo la zona lumbar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/cat-cow-main.webp"
+        }
+      }
+    },
+    {
+      "id": "cat-stretch",
+      "name_en": "Cat Stretch",
+      "name_de": "Katzen-Dehnung",
+      "name_es": "Estiramiento del Gato",
+      "description_en": "A kneeling stretch that rounds the spine upward to lengthen the back muscles.",
+      "description_de": "Eine kniende Dehnung, die die Wirbelsäule nach oben rundet, um die Rückenmuskulatur zu dehnen.",
+      "description_es": "Un estiramiento de rodillas que redondea la columna hacia arriba para alargar los músculos de la espalda.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae"
+      ],
+      "secondary_muscles": [
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours, hands under shoulders and knees under hips.",
+        "Round your spine up toward the ceiling.",
+        "Tuck your chin toward your chest.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Beginne im Vierfüßlerstand, Hände unter den Schultern, Knie unter der Hüfte.",
+        "Runde die Wirbelsäule nach oben Richtung Decke.",
+        "Ziehe das Kinn Richtung Brust.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Empieza en cuadrupedia, manos bajo los hombros y rodillas bajo las caderas.",
+        "Redondea la columna hacia el techo.",
+        "Lleva el mentón hacia el pecho.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Push the floor away with your hands to spread the shoulder blades.",
+        "Relax and keep breathing throughout."
+      ],
+      "tips_de": [
+        "Drücke dich mit den Händen vom Boden ab, um die Schulterblätter zu öffnen.",
+        "Bleib locker und atme durchgehend weiter."
+      ],
+      "tips_es": [
+        "Empuja el suelo con las manos para separar los omóplatos.",
+        "Relájate y sigue respirando todo el tiempo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/cat-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "chair-pose",
+      "name_en": "Chair Pose",
+      "name_de": "Stuhlhaltung",
+      "name_es": "Postura de la Silla",
+      "description_en": "A standing hold with the hips sunk back and the arms overhead, so the quadriceps and the upper back work isometrically against bodyweight.",
+      "description_de": "Ein Stand mit zurückgesenkter Hüfte und Armen über dem Kopf, bei dem Quadrizeps und oberer Rücken isometrisch gegen das eigene Körpergewicht arbeiten.",
+      "description_es": "Un sostén de pie con las caderas hacia atrás y los brazos arriba, donde el cuádriceps y la espalda alta trabajan de forma isométrica contra el peso corporal.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with the feet together or hip-width apart and the weight in the heels.",
+        "Bend the knees and send the hips back as if sitting down onto a chair.",
+        "Raise the arms overhead beside the ears, keeping the ribs from flaring.",
+        "Hold the position for the prescribed time with the chest lifted and the knees tracking over the toes.",
+        "Press through the heels to stand back up."
+      ],
+      "instructions_de": [
+        "Stell dich mit geschlossenen oder hüftbreiten Füßen hin, das Gewicht in den Fersen.",
+        "Beug die Knie und schieb die Hüften nach hinten, als würdest du dich auf einen Stuhl setzen.",
+        "Heb die Arme neben den Ohren nach oben, ohne die Rippen aufklappen zu lassen.",
+        "Halte die Position für die vorgegebene Zeit, mit aufgerichtetem Brustkorb und Knien über den Zehen.",
+        "Druck über die Fersen zurück in den Stand."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies juntos o a la anchura de las caderas y el peso en los talones.",
+        "Flexiona las rodillas y lleva las caderas atrás como si fueras a sentarte en una silla.",
+        "Eleva los brazos junto a las orejas sin dejar que las costillas se abran.",
+        "Mantén la posición durante el tiempo indicado, con el pecho alto y las rodillas siguiendo la línea de los pies.",
+        "Empuja con los talones para volver a ponerte de pie."
+      ],
+      "tips_en": [
+        "Keep enough weight in the heels that you could lift the toes.",
+        "Take the arms slightly forward if raising them fully makes the lower back arch.",
+        "Sink lower for more quadriceps work, but only while the heels stay down."
+      ],
+      "tips_de": [
+        "Lass so viel Gewicht in den Fersen, dass du die Zehen anheben könntest.",
+        "Nimm die Arme etwas nach vorn, wenn das volle Heben den unteren Rücken ins Hohlkreuz zieht.",
+        "Geh tiefer für mehr Quadrizepsarbeit, aber nur solange die Fersen unten bleiben."
+      ],
+      "tips_es": [
+        "Deja suficiente peso en los talones como para poder levantar los dedos de los pies.",
+        "Lleva los brazos algo más adelante si subirlos del todo te arquea la zona lumbar.",
+        "Baja más para exigir al cuádriceps, pero solo mientras los talones sigan apoyados."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/chair-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "cheat-curl",
+      "name_en": "Cheat Curl",
+      "name_de": "Cheat Curl",
+      "name_es": "Curl con Impulso",
+      "description_en": "A momentum-assisted bicep curl using slight hip drive on the way up and a slow, controlled lowering phase.",
+      "description_de": "Ein Curl, bei dem ein leichter Hüftimpuls die Aufwärtsbewegung unterstützt und die Absenkphase betont langsam erfolgt.",
+      "description_es": "Un curl de bíceps que emplea un ligero impulso de cadera para iniciar la subida y enfatiza una bajada lenta y controlada.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "brachioradialis",
+        "erector_spinae"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding weight at thigh level with an underhand grip.",
+        "Use a slight hip drive to start the curl.",
+        "Curl the weight up toward your shoulders explosively.",
+        "Lower the weight slowly under control through the full range.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Steh mit Gewicht auf Oberschenkelhöhe im Untergriff.",
+        "Nutze einen leichten Hüftschwung, um den Curl einzuleiten.",
+        "Curle das Gewicht explosiv zu den Schultern.",
+        "Senke das Gewicht langsam und kontrolliert über den vollen Bewegungsweg.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate de pie sujetando el peso a la altura de los muslos con agarre supino.",
+        "Usa un ligero impulso de cadera para iniciar el curl.",
+        "Sube el peso hacia los hombros de forma explosiva.",
+        "Baja el peso lentamente de forma controlada por todo el rango de movimiento.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep the hip drive small so your biceps still do most of the work.",
+        "Avoid leaning back excessively to protect your lower back.",
+        "Keep your elbows close to your torso throughout the curl."
+      ],
+      "tips_de": [
+        "Setze den Schwung gezielt und so klein wie möglich ein.",
+        "Kontrolliere die Absenkphase bewusst, hier liegt der Trainingsreiz.",
+        "Halte den unteren Rücken stabil und überstrecke ihn nicht."
+      ],
+      "tips_es": [
+        "Evita convertir el ejercicio en un balanceo de todo el cuerpo.",
+        "Si no puedes controlar la bajada, reduce la carga.",
+        "Mantén el abdomen firme para proteger la zona lumbar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cheat-curl-start.webp",
+          "peak": "images/flat/cheat-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "chest-press-machine",
+      "name_en": "Machine Chest Press",
+      "name_de": "Maschinen-Brustdrücken",
+      "name_es": "Press de Pecho en Máquina",
+      "description_en": "A machine-based pressing movement for the chest, ideal for beginners.",
+      "description_de": "Eine maschinengestützte Drückbewegung für die Brust, ideal für Einsteiger.",
+      "description_es": "Un movimiento de empuje para el pecho en máquina, ideal para principiantes.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "chest_press_machine",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the machine with your back flat against the pad.",
+        "Grip the handles at chest level.",
+        "Push the handles forward until your arms are fully extended.",
+        "Slowly return to the starting position.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich in die Maschine mit flach anliegendem Rücken.",
+        "Greife die Griffe auf Brusthöhe.",
+        "Drücke die Griffe nach vorne, bis die Arme vollständig gestreckt sind.",
+        "Langsam zurück zur Ausgangsposition.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina con la espalda plana contra el respaldo.",
+        "Agarra los mangos a la altura del pecho.",
+        "Empuja los mangos hacia adelante hasta extender los brazos completamente.",
+        "Vuelve lentamente a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Adjust the seat so the handles line up with mid-chest.",
+        "Keep your shoulder blades pulled back against the pad as you press.",
+        "Press to full extension without forcefully locking your elbows."
+      ],
+      "tips_de": [
+        "Stelle den Sitz so ein, dass die Griffe auf Brusthöhe liegen.",
+        "Halte Schultern und Rücken während der gesamten Bewegung am Polster.",
+        "Atme beim Drücken aus und beim Zurückführen ein."
+      ],
+      "tips_es": [
+        "Ajusta el asiento para que las manijas queden a la altura del pecho.",
+        "Empuja sin bloquear los codos de golpe.",
+        "Vuelve atrás con control, sin soltar el peso de golpe."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/chest-press-machine-start.webp",
+          "peak": "images/flat/chest-press-machine-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "chest-supported-db-row",
+      "name_en": "Chest-Supported Dumbbell Row",
+      "name_de": "Brustgestütztes Kurzhantel-Rudern",
+      "name_es": "Remo con Mancuernas con Apoyo en el Pecho",
+      "description_en": "A dumbbell row with chest support to eliminate lower back strain and isolate the back muscles.",
+      "description_de": "Kurzhantel-Rudern mit Brustauflage, um den unteren Rücken zu entlasten und die Rückenmuskulatur zu isolieren.",
+      "description_es": "Un remo con mancuernas con apoyo en el pecho para eliminar la tensión en la zona lumbar y aislar los músculos de la espalda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie face-down on an incline bench with dumbbells hanging beneath.",
+        "Row the dumbbells up to your sides.",
+        "Squeeze at the top, then lower.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich bäuchlings auf eine Schrägbank mit hängenden Kurzhanteln.",
+        "Rudere die Kurzhanteln zu den Seiten hoch.",
+        "Oben anspannen, dann senken.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Túmbate boca abajo en un banco inclinado con las mancuernas colgando por debajo.",
+        "Rema las mancuernas hacia los lados.",
+        "Aprieta en la parte superior y baja.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The chest support eliminates back fatigue.",
+        "Focus on squeezing the shoulder blades together."
+      ],
+      "tips_de": [
+        "Die Brustauflage eliminiert die Rückenermüdung.",
+        "Konzentriere dich auf das Zusammenziehen der Schulterblätter."
+      ],
+      "tips_es": [
+        "El apoyo en el pecho elimina la fatiga de la espalda.",
+        "Concéntrate en juntar los omóplatos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/chest-supported-db-row-start.webp",
+          "peak": "images/flat/chest-supported-db-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "chest-supported-dumbbell-shrug",
+      "name_en": "Chest Supported Dumbbell Shrug",
+      "name_de": "Brustgestütztes Kurzhantel-Schulterheben",
+      "name_es": "Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho",
+      "description_en": "A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum.",
+      "description_de": "Ein Schulterheben in Bauchlage auf der Schrägbank, wobei die Brustauflage den Trapezmuskel isoliert und Schwung verhindert.",
+      "description_es": "Un encogimiento de hombros boca abajo en un banco inclinado, donde el apoyo del pecho aísla el trapecio y elimina el impulso.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid",
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "shrug",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set an incline bench to about 30 degrees.",
+        "Lie face down on the bench holding dumbbells at arm's length.",
+        "Shrug your shoulders up and back toward your ears.",
+        "Squeeze your upper traps at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Stelle eine Schrägbank auf ca. 30 Grad ein.",
+        "Lege dich bäuchlings auf die Bank und halte Kurzhanteln in hängenden Armen.",
+        "Hebe die Schultern nach oben und hinten zu den Ohren.",
+        "Spanne den oberen Trapezius oben an.",
+        "Kontrolliert senken und wiederhole."
+      ],
+      "instructions_es": [
+        "Ajusta un banco inclinado a unos 30 grados.",
+        "Túmbate boca abajo en el banco sujetando mancuernas con los brazos extendidos.",
+        "Encoge los hombros hacia arriba y hacia atrás en dirección a las orejas.",
+        "Aprieta el trapecio superior en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Shrug up and back toward your ears rather than straight up.",
+        "Keep your chest pinned to the pad so you cannot use body english.",
+        "Pause and squeeze at the top before lowering under control."
+      ],
+      "tips_de": [
+        "Ziehe die Schultern nach oben und hinten Richtung Ohren, nicht nur gerade hoch.",
+        "Halte die Brust fest an der Auflage, damit du keinen Schwung holen kannst.",
+        "Halte oben kurz und spanne an, bevor du kontrolliert absenkst."
+      ],
+      "tips_es": [
+        "Encoge hacia arriba y atrás hacia las orejas, no solo recto hacia arriba.",
+        "Mantén el pecho pegado a la almohadilla para no usar impulso.",
+        "Haz una pausa y aprieta arriba antes de bajar con control."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/chest-supported-dumbbell-shrug-start.webp",
+          "peak": "images/flat/chest-supported-dumbbell-shrug-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "chest-supported-kettlebell-row",
+      "name_en": "Chest-Supported Kettlebell Row",
+      "name_de": "Brustgestütztes Kettlebell-Rudern",
+      "name_es": "Remo con Kettlebell Apoyado en el Pecho",
+      "description_en": "This exercise targets your back muscles, primarily the latissimus dorsi and rhomboids, by pulling a kettlebell towards your chest while your torso is supported.",
+      "description_de": "Diese Übung trainiert deine Rückenmuskulatur, hauptsächlich den Latissimus dorsi und die Rhomboide, indem du eine Kettlebell zum Brustkorb ziehst, während dein Oberkörper gestützt ist.",
+      "description_es": "Este ejercicio trabaja los músculos de tu espalda, principalmente el dorsal ancho y los romboides, al tirar de una kettlebell hacia tu pecho mientras tu torso está apoyado.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "requires_bench"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie face down on an incline bench, allowing your arms to hang freely with a kettlebell in each hand.",
+        "Brace your core and retract your shoulder blades.",
+        "Pull the kettlebells towards your hips, squeezing your shoulder blades together.",
+        "Pause briefly at the top, feeling the contraction in your back.",
+        "Slowly lower the kettlebells back to the starting position with control."
+      ],
+      "instructions_de": [
+        "Lege dich bäuchlings auf eine Schrägbank und lasse deine Arme mit je einer Kettlebell frei hängen.",
+        "Spanne deinen Rumpf an und ziehe deine Schulterblätter zurück.",
+        "Ziehe die Kettlebells zu deinen Hüften und drücke dabei deine Schulterblätter zusammen.",
+        "Halte kurz oben an und spüre die Kontraktion im Rücken.",
+        "Senke die Kettlebells langsam und kontrolliert in die Ausgangsposition zurück."
+      ],
+      "instructions_es": [
+        "Acuéstate boca abajo en un banco inclinado, dejando que tus brazos cuelguen libremente con una kettlebell en cada mano.",
+        "Contrae tu abdomen y retrae tus escápulas.",
+        "Tira de las kettlebells hacia tus caderas, apretando tus escápulas.",
+        "Haz una breve pausa en la parte superior, sintiendo la contracción en tu espalda.",
+        "Baja lentamente las kettlebells a la posición inicial con control."
+      ],
+      "tips_en": [
+        "Maintain a stable torso throughout the movement; avoid rocking.",
+        "Focus on initiating the pull with your back muscles, not just your arms.",
+        "Keep your elbows close to your body to emphasize the lats."
+      ],
+      "tips_de": [
+        "Halte deinen Oberkörper während der gesamten Bewegung stabil; vermeide Schaukeln.",
+        "Konzentriere dich darauf, den Zug mit den Rückenmuskeln zu initiieren, nicht nur mit den Armen.",
+        "Halte deine Ellbogen nah am Körper, um den Latissimus zu betonen."
+      ],
+      "tips_es": [
+        "Mantén el torso estable durante todo el movimiento; evita balancearte.",
+        "Concéntrate en iniciar el tirón con los músculos de la espalda, no solo con los brazos.",
+        "Mantén los codos cerca de tu cuerpo para enfatizar el dorsal ancho."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/chest-supported-kettlebell-row-start.webp",
+          "peak": "images/flat/chest-supported-kettlebell-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "chest-supported-smith-machine-row",
+      "name_en": "Chest-Supported Smith Machine Row",
+      "name_de": "Brustgestütztes Rudern an der Smith-Maschine",
+      "name_es": "Remo con Apoyo en el Pecho en Máquina Smith",
+      "description_en": "A row performed against an inclined pad inside the Smith machine, where the chest support removes the lower back from the movement and the guided bar keeps the pull in one line.",
+      "description_de": "Ein Rudern gegen ein schräg gestelltes Polster in der Smith-Maschine, bei dem die Brustauflage den unteren Rücken aus der Bewegung nimmt und die geführte Stange den Zug in einer Linie hält.",
+      "description_es": "Un remo contra un respaldo inclinado dentro de la máquina Smith, donde el apoyo del pecho saca la zona lumbar del movimiento y la barra guiada mantiene el tirón en una sola línea.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set an incline bench inside the Smith machine facing the bar, and set the bar low enough that your arms hang straight when you lean on the pad.",
+        "Stand astride the bench with your feet planted and your chest resting against the top of the pad.",
+        "Take an overhand grip a little wider than shoulder-width and unhook the bar with your arms extended.",
+        "Pull the bar up to your lower chest, leading with your elbows and squeezing the shoulder blades together at the top.",
+        "Lower the bar under control until your arms are straight again, and repeat for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Stelle eine Schrägbank zur Stange gewandt in die Smith-Maschine und setze die Stange so tief, dass deine Arme gestreckt hängen, wenn du am Polster lehnst.",
+        "Stelle dich mit festem Stand beidseits der Bank auf und lege die Brust an das obere Ende des Polsters.",
+        "Nimm einen Obergriff etwas weiter als schulterbreit und hake die Stange mit gestreckten Armen aus.",
+        "Ziehe die Stange zur unteren Brust, führe die Bewegung mit den Ellenbogen und ziehe oben die Schulterblätter zusammen.",
+        "Senke die Stange kontrolliert ab, bis die Arme wieder gestreckt sind, und wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Coloca un banco inclinado dentro de la máquina Smith mirando hacia la barra, y baja la barra lo suficiente para que tus brazos cuelguen rectos al apoyarte en el respaldo.",
+        "Ponte de pie a horcajadas del banco con los pies firmes y el pecho apoyado en la parte alta del respaldo.",
+        "Toma un agarre prono algo más ancho que los hombros y desengancha la barra con los brazos extendidos.",
+        "Tira de la barra hacia la parte baja del pecho, guiando con los codos y juntando las escápulas arriba.",
+        "Baja la barra de forma controlada hasta estirar los brazos de nuevo y repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your chest on the pad for every repetition. The moment you push off it to move the weight you have turned this back into a bent-over row and given up the reason for the setup.",
+        "Lead with the elbows and stop when they pass your torso. Pulling further only rolls the shoulders forward and the fixed bar path leaves nowhere for them to go.",
+        "Because your lower back is doing nothing here, this is the row to use on a day when a bent-over row is not an option -- match the weight to what your back can pull, not to what your legs could brace."
+      ],
+      "tips_de": [
+        "Halte bei jeder Wiederholung die Brust am Polster. Sobald du dich abdrückst, um das Gewicht zu bewegen, ist es wieder ein vorgebeugtes Rudern und der Grund für den Aufbau ist dahin.",
+        "Führe mit den Ellenbogen und stoppe, wenn sie den Oberkörper passieren. Weiter zu ziehen rollt nur die Schultern nach vorn, und die feste Stangenbahn lässt ihnen keinen Ausweg.",
+        "Weil der untere Rücken hier nichts tut, ist das die Ruderübung für Tage, an denen vorgebeugtes Rudern nicht infrage kommt — richte das Gewicht danach, was dein Rücken ziehen kann, nicht danach, was deine Beine abstützen könnten."
+      ],
+      "tips_es": [
+        "Mantén el pecho en el respaldo en cada repetición. En cuanto te separas de él para mover el peso lo has convertido otra vez en un remo inclinado y has perdido la razón del montaje.",
+        "Guía con los codos y detente cuando pasen del torso. Tirar más solo adelanta los hombros, y la trayectoria fija de la barra no les deja escapatoria.",
+        "Como aquí la zona lumbar no hace nada, este es el remo para los días en que un remo inclinado no es opción: ajusta el peso a lo que tu espalda puede tirar, no a lo que tus piernas podrían aguantar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/chest-supported-smith-machine-row-start.webp",
+          "peak": "images/flat/chest-supported-smith-machine-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "childs-pose",
+      "name_en": "Child's Pose",
+      "name_de": "Stellung des Kindes",
+      "name_es": "Postura del Niño",
+      "description_en": "A kneeling rest stretch that lengthens the lats, lower back and shoulders with the arms reaching forward.",
+      "description_de": "Eine kniende Ruhedehnung, die mit nach vorn gestreckten Armen breiten Rückenmuskel, unteren Rücken und Schultern dehnt.",
+      "description_es": "Un estiramiento de descanso de rodillas que alarga los dorsales, la zona lumbar y los hombros con los brazos al frente.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "trapezius"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kneel and sit your hips back toward your heels.",
+        "Fold your torso forward over your thighs.",
+        "Reach both arms out long on the floor in front.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Knie dich hin und setze die Hüfte zurück Richtung Fersen.",
+        "Senke den Oberkörper nach vorn über die Oberschenkel.",
+        "Strecke beide Arme lang nach vorn auf den Boden.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Arrodíllate y lleva la cadera hacia los talones.",
+        "Inclina el torso hacia adelante sobre los muslos.",
+        "Extiende ambos brazos largos sobre el suelo al frente.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Spread your knees wider to rest your chest lower.",
+        "Relax and keep breathing throughout."
+      ],
+      "tips_de": [
+        "Öffne die Knie weiter, um die Brust tiefer abzulegen.",
+        "Bleib locker und atme durchgehend weiter."
+      ],
+      "tips_es": [
+        "Abre más las rodillas para apoyar el pecho más abajo.",
+        "Relájate y sigue respirando todo el tiempo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/childs-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "chin-tuck-hold",
+      "name_en": "Chin Tuck Hold",
+      "name_de": "Kinn-zurück-Halten",
+      "name_es": "Retracción de Mentón Sostenida",
+      "description_en": "A static neck drill that retracts the head straight back to strengthen the deep neck flexors and counter forward-head posture.",
+      "description_de": "Eine statische Nackenübung, bei der der Kopf gerade nach hinten gezogen wird, um die tiefen Halsbeuger zu kräftigen und einer Vorhalteposition des Kopfes entgegenzuwirken.",
+      "description_es": "Un ejercicio estático de cuello que retrae la cabeza hacia atrás para fortalecer los flexores profundos del cuello y contrarrestar la postura de cabeza adelantada.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand or sit tall with your shoulders relaxed.",
+        "Pull your chin straight back, creating a double chin.",
+        "Keep your head level without tilting.",
+        "Hold the position for the desired duration.",
+        "Release and repeat for multiple sets."
+      ],
+      "instructions_de": [
+        "Stehe oder sitze aufrecht mit entspannten Schultern.",
+        "Ziehe das Kinn gerade nach hinten, sodass ein Doppelkinn entsteht.",
+        "Halte den Kopf waagerecht, ohne ihn zu neigen.",
+        "Halte die Position für die gewünschte Dauer.",
+        "Löse und wiederhole für mehrere Sätze."
+      ],
+      "instructions_es": [
+        "Ponte de pie o siéntate erguido con los hombros relajados.",
+        "Lleva el mentón recto hacia atrás, creando una papada.",
+        "Mantén la cabeza nivelada sin inclinarla.",
+        "Mantén la posición durante el tiempo deseado.",
+        "Suelta y repite durante varias series."
+      ],
+      "tips_en": [
+        "Imagine sliding your head back over your spine, not nodding down.",
+        "Keep your gaze level and your breathing relaxed."
+      ],
+      "tips_de": [
+        "Stell dir vor, du schiebst den Kopf nach hinten über die Wirbelsäule, statt zu nicken.",
+        "Halte den Blick waagerecht und atme ruhig."
+      ],
+      "tips_es": [
+        "Imagina deslizar la cabeza hacia atrás sobre la columna, no asentir hacia abajo.",
+        "Mantén la mirada nivelada y la respiración relajada."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/chin-tuck-hold-main.webp"
+        }
+      }
+    },
+    {
+      "id": "chin-ups",
+      "name_en": "Chin-Ups",
+      "name_de": "Chin-Ups",
+      "name_es": "Dominadas en Supinación",
+      "description_en": "A supinated-grip pull-up that strongly activates the biceps alongside the lats.",
+      "description_de": "Ein Klimmzug im Untergriff, der den Bizeps stark zusammen mit dem Latissimus aktiviert.",
+      "description_es": "Una variante de dominadas con agarre supino que activa fuertemente los bíceps junto con el dorsal ancho.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "biceps_brachii",
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics",
+        "pull_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "pull-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hang from a bar with a shoulder-width underhand grip.",
+        "Pull yourself up until chin is above the bar.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Hänge an der Stange im schulterbreiten Untergriff.",
+        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
+        "Kontrolliert senken.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Cuélgate de una barra con agarre supino a la anchura de los hombros.",
+        "Sube hasta que el mentón supere la barra.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep the core tight throughout.",
+        "Avoid excessive swinging."
+      ],
+      "tips_de": [
+        "Rumpf während der gesamten Übung angespannt halten.",
+        "Übermäßiges Schwingen vermeiden."
+      ],
+      "tips_es": [
+        "Mantén el core contraído durante todo el ejercicio.",
+        "Evita el balanceo excesivo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/chin-ups-start.webp",
+          "peak": "images/flat/chin-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "clamshells",
+      "name_en": "Clamshells",
+      "name_de": "Clamshells",
+      "name_es": "Almejas",
+      "description_en": "A side-lying hip exercise opening the top knee against gravity to activate the gluteus medius.",
+      "description_de": "Eine Übung in Seitenlage mit angewinkelten Beinen, bei der das obere Knie angehoben wird, um die Hüftabduktoren zu kräftigen.",
+      "description_es": "Un ejercicio de abducción de cadera, realizado tumbado de lado, que activa el glúteo medio sin material adicional.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "abductors",
+        "gluteus_medius"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "hip-abduction",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your side with knees bent and stacked on top of each other.",
+        "Keep your feet together and hips stacked.",
+        "Open your top knee toward the ceiling without rotating your hips.",
+        "Squeeze your outer glute at the top.",
+        "Lower under control. Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Leg dich auf die Seite, Knie gebeugt und übereinander gestapelt.",
+        "Halte die Füße zusammen und die Hüfte gerade übereinander.",
+        "Öffne das obere Knie Richtung Decke, ohne die Hüfte zu drehen.",
+        "Spanne den seitlichen Gesäßmuskel oben an.",
+        "Senke kontrolliert ab. Führe alle Wiederholungen auf einer Seite durch, dann wechseln."
+      ],
+      "instructions_es": [
+        "Túmbate de lado con las rodillas dobladas y apiladas una sobre la otra.",
+        "Mantén los pies juntos y las caderas alineadas.",
+        "Abre la rodilla superior hacia el techo sin rotar las caderas.",
+        "Aprieta el glúteo externo en la posición superior.",
+        "Baja de forma controlada. Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Place a hand on your top hip to check for unwanted rolling.",
+        "Keep the movement small and controlled rather than forcing the knee high.",
+        "Rest your head on your lower arm to keep your spine neutral."
+      ],
+      "tips_de": [
+        "Lege die obere Hand auf die Hüfte, um Ausweichbewegungen zu spüren.",
+        "Öffne das Knie nur so weit, wie das Becken stabil bleibt.",
+        "Spanne den Rumpf an, damit der Oberkörper ruhig liegen bleibt."
+      ],
+      "tips_es": [
+        "Sube la rodilla solo hasta donde la pelvis no se mueva.",
+        "Hazlo lento y controlado para notar bien el glúteo medio.",
+        "Exhala al abrir la rodilla y mantén el abdomen activo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/clamshells-start.webp",
+          "peak": "images/flat/clamshells-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "clamshells-hold",
+      "name_en": "Clamshell Hold",
+      "name_de": "Clamshells-Halt",
+      "name_es": "Almejas Isométricas",
+      "description_en": "The top position of the clamshell held for time: lying on one side with the knees bent and stacked, the upper knee lifted and the pelvis square, so the glute medius works isometrically instead of through repetitions.",
+      "description_de": "Die Endposition der Clamshell, statisch gehalten: in Seitlage mit gebeugten, aufeinanderliegenden Knien wird das obere Knie geöffnet und das Becken gerade gehalten, sodass der Gluteus medius isometrisch statt über Wiederholungen arbeitet.",
+      "description_es": "La posición final de la almeja mantenida en el tiempo: tumbado de lado con las rodillas flexionadas y apiladas, la rodilla superior se abre y la pelvis se mantiene firme, de modo que el glúteo medio trabaja de forma isométrica en lugar de por repeticiones.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "abductors",
+        "gluteus_medius"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "hip-abduction",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on one side with the hips and knees bent about 45 and 90 degrees, heels together and knees stacked.",
+        "Stack the shoulders and hips vertically and brace the trunk so the pelvis cannot roll backwards.",
+        "Open the upper knee as far as it goes without the pelvis rotating, keeping the heels touching.",
+        "Hold that open position for the prescribed time, breathing normally.",
+        "Lower the knee under control and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Leg dich auf die Seite, beuge Hüfte und Knie etwa 45 und 90 Grad, Fersen zusammen und Knie übereinander.",
+        "Bring Schultern und Hüften senkrecht übereinander und spann den Rumpf an, damit das Becken nicht nach hinten kippt.",
+        "Öffne das obere Knie so weit, wie es ohne Beckendrehung geht, und lass die Fersen dabei zusammen.",
+        "Halte diese geöffnete Position für die vorgegebene Zeit und atme dabei ruhig weiter.",
+        "Senk das Knie kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Túmbate de lado con las caderas y las rodillas flexionadas unos 45 y 90 grados, los talones juntos y las rodillas apiladas.",
+        "Alinea los hombros y las caderas en vertical y aprieta el tronco para que la pelvis no ruede hacia atrás.",
+        "Abre la rodilla superior todo lo que puedas sin que la pelvis rote, manteniendo los talones en contacto.",
+        "Mantén esa posición abierta durante el tiempo indicado, respirando con normalidad.",
+        "Baja la rodilla de forma controlada y repite del otro lado."
+      ],
+      "tips_en": [
+        "Stop the lift where the pelvis starts to roll back; the range is smaller than most people expect.",
+        "Keep the heels pressed together so the movement stays in the hip rather than the ankle.",
+        "Add a loop band above the knees only once the pelvis stays perfectly still."
+      ],
+      "tips_de": [
+        "Stopp die Bewegung dort, wo das Becken nach hinten zu kippen beginnt - der Bewegungsradius ist kleiner, als die meisten erwarten.",
+        "Press die Fersen zusammen, damit die Bewegung in der Hüfte bleibt und nicht ins Sprunggelenk wandert.",
+        "Nimm ein Loop-Band über die Knie erst dazu, wenn das Becken vollkommen ruhig bleibt."
+      ],
+      "tips_es": [
+        "Detén la apertura donde la pelvis empieza a rodar hacia atrás; el recorrido es menor de lo que la mayoría espera.",
+        "Mantén los talones presionados entre sí para que el movimiento se quede en la cadera y no en el tobillo.",
+        "Añade una banda circular por encima de las rodillas solo cuando la pelvis se mantenga completamente quieta."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/clamshells-hold-main.webp"
+        }
+      }
+    },
+    {
+      "id": "clap-push-ups",
+      "name_en": "Clap Push-Ups",
+      "name_de": "Klatschen-Push-Ups",
+      "name_es": "Flexiones con Palmada",
+      "description_en": "An explosive plyometric push-up developing chest power and fast-twitch muscle fibers.",
+      "description_de": "Ein explosiver plyometrischer Push-Up zur Entwicklung von Brustpower und schnellen Muskelfasern.",
+      "description_es": "Una flexión pliométrica explosiva que desarrolla la potencia del pecho y las fibras musculares de contracción rápida.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "power",
+        "endurance"
+      ],
+      "tags": [
+        "calisthenics",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Begin in a standard push-up position.",
+        "Lower your chest to the floor.",
+        "Explosively push up so hands leave the ground.",
+        "Clap your hands together and land softly, returning to start.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Nimm die normale Push-Up-Position ein.",
+        "Senke die Brust zum Boden.",
+        "Drücke dich explosiv ab, sodass die Hände den Boden verlassen.",
+        "Klatsche in die Hände und lande weich, zurück zur Startposition.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Comienza en la posición estándar de flexión.",
+        "Baja el pecho hacia el suelo.",
+        "Empuja hacia arriba de forma explosiva para que las manos despeguen del suelo.",
+        "Da una palmada y aterriza suavemente, volviendo a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Land with soft elbows to absorb impact.",
+        "Ensure you have enough upper body strength before attempting."
+      ],
+      "tips_de": [
+        "Lande mit leicht gebeugten Ellbogen, um den Aufprall abzufedern.",
+        "Stelle sicher, dass du über genug Oberkörperkraft verfügst, bevor du es versuchst."
+      ],
+      "tips_es": [
+        "Aterriza con los codos ligeramente flexionados para absorber el impacto.",
+        "Asegúrate de tener suficiente fuerza en la parte superior del cuerpo antes de intentarlo."
+      ],
+      "met": 7.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/clap-push-ups-start.webp",
+          "peak": "images/flat/clap-push-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "clean",
+      "name_en": "Clean",
+      "name_de": "Clean",
+      "name_es": "Clean",
+      "description_en": "An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders.",
+      "description_de": "Eine olympische Übung, bei der du eine Langhantel explosiv vom Boden in die Front-Rack-Position auf den Schultern ziehst.",
+      "description_es": "Un levantamiento olímpico en el que tiras de la barra de forma explosiva desde el suelo hasta la posición de rack frontal sobre los hombros.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae",
+        "hamstrings",
+        "trapezius"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "clean",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand over a loaded barbell with feet hip-width apart.",
+        "Grip the bar just outside your knees with an overhand grip.",
+        "Drive explosively through your legs and extend your hips.",
+        "Pull yourself under the bar and catch it on your front deltoids.",
+        "Stand fully upright to complete the lift."
+      ],
+      "instructions_de": [
+        "Stehe über einer beladenen Langhantel, Füße hüftbreit.",
+        "Greife die Stange knapp außerhalb der Knie mit Ristgriff.",
+        "Treibe explosiv durch die Beine und strecke die Hüfte.",
+        "Gehe unter die Stange und fange sie auf den vorderen Schultern ab.",
+        "Strecke dich vollständig auf, um die Übung abzuschließen."
+      ],
+      "instructions_es": [
+        "Colócate sobre una barra cargada con los pies a la anchura de las caderas.",
+        "Agarra la barra justo por fuera de las rodillas con un agarre prono.",
+        "Empuja de forma explosiva con las piernas y extiende las caderas.",
+        "Métete bajo la barra y recíbela sobre los deltoides anteriores.",
+        "Ponte completamente erguido para completar el levantamiento."
+      ],
+      "tips_en": [
+        "Keep the bar close to your body as it travels up.",
+        "Finish your leg drive fully before pulling under the bar.",
+        "Catch with your elbows high so the bar rests on your shoulders."
+      ],
+      "tips_de": [
+        "Halte die Hantel nah am Körper, während sie nach oben wandert.",
+        "Strecke die Beine vollständig durch, bevor du dich unter die Hantel ziehst.",
+        "Fange mit hohen Ellbogen, sodass die Hantel auf den Schultern aufliegt."
+      ],
+      "tips_es": [
+        "Mantén la barra cerca del cuerpo mientras sube.",
+        "Completa el empuje de piernas antes de tirar por debajo de la barra.",
+        "Recibe con los codos altos para que la barra descanse en los hombros."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/clean-start.webp",
+          "peak": "images/flat/clean-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "clean-and-jerk",
+      "name_en": "Clean and Jerk",
+      "name_de": "Clean and Jerk",
+      "name_es": "Clean and Jerk",
+      "description_en": "A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance.",
+      "description_de": "Eine zweiteilige olympische Übung: Du bringst die Langhantel auf die Schultern und drückst sie dann im Ausfallschritt über den Kopf.",
+      "description_es": "Un levantamiento olímpico en dos partes: cargas la barra hasta los hombros y luego la impulsas por encima de la cabeza en posición de tijera.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "clean",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Pull a loaded barbell from the floor to your shoulders as in a clean.",
+        "Stand fully with the bar racked on your front delts.",
+        "Dip slightly and drive the bar overhead explosively.",
+        "Split your legs to receive the bar with arms locked out.",
+        "Recover by stepping your feet back together."
+      ],
+      "instructions_de": [
+        "Ziehe die Langhantel vom Boden auf die Schultern wie beim Clean.",
+        "Stehe vollständig aufrecht mit der Stange auf den vorderen Schultern.",
+        "Gehe leicht in die Knie und treibe die Stange explosiv nach oben.",
+        "Grätsche die Beine, um die Stange mit durchgestreckten Armen aufzunehmen.",
+        "Stelle die Füße wieder zusammen, um die Ausgangslage herzustellen."
+      ],
+      "instructions_es": [
+        "Lleva la barra cargada desde el suelo hasta los hombros como en un clean.",
+        "Ponte completamente erguido con la barra apoyada en los deltoides anteriores.",
+        "Flexiona ligeramente las rodillas y lanza la barra sobre la cabeza de forma explosiva.",
+        "Separa las piernas para recibir la barra con los brazos extendidos.",
+        "Recupera la posición juntando los pies."
+      ],
+      "tips_en": [
+        "Stand fully and reset your position before starting the jerk.",
+        "Drive the bar up with your legs, not just your arms.",
+        "Lock your arms out as your feet land in the split."
+      ],
+      "tips_de": [
+        "Stehe vollständig auf und finde deine Position, bevor du den Jerk beginnst.",
+        "Treibe die Hantel mit den Beinen nach oben, nicht nur mit den Armen.",
+        "Strecke die Arme durch, während die Füße im Ausfallschritt landen."
+      ],
+      "tips_es": [
+        "Ponte de pie por completo y recoloca tu posición antes de iniciar el envión.",
+        "Impulsa la barra con las piernas, no solo con los brazos.",
+        "Bloquea los brazos mientras los pies aterrizan en la tijera."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/clean-and-jerk-start.webp",
+          "peak": "images/flat/clean-and-jerk-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-barbell-curl",
+      "name_en": "Close-Grip Barbell Curl",
+      "name_de": "Langhantel-Curl enger Griff",
+      "name_es": "Curl de Barra con Agarre Cerrado",
+      "description_en": "A standing barbell curl with a narrow grip, biasing the long head of the biceps and the brachialis.",
+      "description_de": "Ein stehender Langhantel-Curl mit engem Griff, der den langen Bizepskopf und den Brachialis betont.",
+      "description_es": "Un curl de barra de pie con agarre estrecho que enfatiza la cabeza larga del bíceps y el braquial.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "brachioradialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "arm_day"
+      ],
+      "variation_group": "barbell-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a barbell with an underhand grip, hands closer than shoulder-width apart.",
+        "Start with the bar at the thighs, arms extended, elbows tucked to the sides.",
+        "Curl the bar up to the shoulders by flexing the elbows.",
+        "Squeeze the biceps at the top, then lower under control.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe mit einer Langhantel im Unterhandgriff, Hände enger als schulterbreit.",
+        "Starte mit der Stange an den Oberschenkeln, Arme gestreckt, Ellbogen seitlich angelegt.",
+        "Curle die Stange durch Beugen der Ellbogen zu den Schultern.",
+        "Spanne den Bizeps oben an, dann kontrolliert absenken.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta la barra con un agarre supino con las manos más juntas que la anchura de los hombros.",
+        "Comienza con la barra a la altura de los muslos, brazos extendidos y codos pegados a los costados.",
+        "Sube la barra hasta los hombros flexionando los codos.",
+        "Aprieta los bíceps en la parte superior y luego baja de forma controlada.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Keep the elbows pinned to the sides — do not let them drift forward.",
+        "If the narrow grip bothers your wrists, use an EZ-bar."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen seitlich fest angelegt — nicht nach vorne driften lassen.",
+        "Wenn der enge Griff die Handgelenke belastet, nutze eine SZ-Stange."
+      ],
+      "tips_es": [
+        "Mantén los codos pegados a los costados; no dejes que se desplacen hacia adelante.",
+        "Si el agarre estrecho molesta las muñecas, usa una barra Z."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-barbell-curl-start.webp",
+          "peak": "images/flat/close-grip-barbell-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-bench-press",
+      "name_en": "Close-Grip Bench Press",
+      "name_de": "Bankdrücken enger Griff",
+      "name_es": "Press de Banca con Agarre Cerrado",
+      "description_en": "A bench press variation with a narrow grip that shifts the emphasis to the triceps.",
+      "description_de": "Eine Bankdrücken-Variante mit engem Griff, die den Schwerpunkt auf die Trizeps verlagert.",
+      "description_es": "Una variación del press de banca con agarre estrecho que desplaza el énfasis hacia los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench and grip the barbell with hands shoulder-width apart.",
+        "Lower the bar to your lower chest keeping elbows close to your sides.",
+        "Press back up to full extension.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank und greife die Langhantel schulterbreit.",
+        "Senke die Stange zur Unterseite der Brust, Ellbogen nah am Körper.",
+        "Drücke zurück bis zur vollen Streckung.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano y agarra la barra con las manos a la anchura de los hombros.",
+        "Baja la barra hasta el pecho inferior manteniendo los codos cerca de los costados.",
+        "Vuelve a empujar hasta la extensión completa.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep elbows tucked to maximize triceps activation.",
+        "Avoid too-narrow a grip to prevent wrist strain."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen angelegt, um die Trizepsaktivierung zu maximieren.",
+        "Vermeide einen zu engen Griff, um die Handgelenke nicht zu belasten."
+      ],
+      "tips_es": [
+        "Mantén los codos pegados para maximizar la activación de los tríceps.",
+        "Evita un agarre demasiado estrecho para prevenir tensión en las muñecas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-bench-press-start.webp",
+          "peak": "images/flat/close-grip-bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-db-bench-press",
+      "name_en": "Close-Grip Dumbbell Bench Press",
+      "name_de": "Kurzhantel-Bankdrücken enger Griff",
+      "name_es": "Press de Banca con Mancuernas y Agarre Cerrado",
+      "description_en": "A dumbbell bench press with dumbbells held together to increase triceps involvement.",
+      "description_de": "Kurzhantel-Bankdrücken mit zusammengehaltenen Kurzhanteln zur stärkeren Trizepsbeanspruchung.",
+      "description_es": "Un press de banca con mancuernas sostenidas juntas para aumentar la participación de los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench and hold two dumbbells together over your chest.",
+        "Lower them to your chest keeping elbows close.",
+        "Press back up.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank und halte zwei Kurzhanteln zusammen über der Brust.",
+        "Senke sie zur Brust, Ellbogen nah am Körper.",
+        "Drücke zurück nach oben.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano y sostén dos mancuernas juntas sobre el pecho.",
+        "Bájalas hasta el pecho manteniendo los codos cerca.",
+        "Empuja hacia arriba.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Press the dumbbells together throughout the movement.",
+        "Keep elbows tucked."
+      ],
+      "tips_de": [
+        "Drücke die Kurzhanteln während der gesamten Bewegung zusammen.",
+        "Halte die Ellbogen angelegt."
+      ],
+      "tips_es": [
+        "Mantén las mancuernas presionadas entre sí durante todo el movimiento.",
+        "Mantén los codos pegados."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-db-bench-press-start.webp",
+          "peak": "images/flat/close-grip-db-bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-ez-bar-bench-press",
+      "name_en": "Close-Grip EZ-Bar Bench Press",
+      "name_de": "SZ-Stangen-Bankdrücken enger Griff",
+      "name_es": "Press de Banca con Barra Z y Agarre Cerrado",
+      "description_en": "A triceps-focused press using an EZ-bar with a narrow grip for wrist comfort.",
+      "description_de": "Trizeps-fokussiertes Drücken mit SZ-Stange und engem Griff für handgelenkschonendes Training.",
+      "description_es": "Un press enfocado en los tríceps con barra Z y agarre estrecho para mayor comodidad en las muñecas.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench and grip the inner curves of the EZ-bar.",
+        "Lower the bar to your chest with elbows tucked.",
+        "Press back up to full extension.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank und greife die inneren Kurven der SZ-Stange.",
+        "Senke die Stange zur Brust, Ellbogen angelegt.",
+        "Drücke zurück bis zur vollen Streckung.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano y agarra las curvas internas de la barra Z.",
+        "Baja la barra hasta el pecho con los codos pegados.",
+        "Empuja hacia arriba hasta la extensión completa.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The EZ-bar reduces wrist discomfort.",
+        "Keep the movement controlled."
+      ],
+      "tips_de": [
+        "Die SZ-Stange verringert die Handgelenkbelastung.",
+        "Führe die Bewegung kontrolliert aus."
+      ],
+      "tips_es": [
+        "La barra Z reduce la incomodidad en las muñecas.",
+        "Mantén el movimiento controlado."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-ez-bar-bench-press-start.webp",
+          "peak": "images/flat/close-grip-ez-bar-bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-ez-bar-curl",
+      "name_en": "Close-Grip EZ-Bar Curl",
+      "name_de": "Eng-Griff EZ-Stange Curl",
+      "name_es": "Curl con Barra Z y Agarre Cerrado",
+      "description_en": "An EZ-bar biceps curl with hands close together, biasing the long head of the biceps.",
+      "description_de": "Ein EZ-Stange-Bizeps-Curl mit engem Griff, der den langen Kopf des Bizeps stärker beansprucht.",
+      "description_es": "Un curl de bíceps con barra Z y manos juntas, que carga más la cabeza larga del bíceps.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "pull_day"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding an EZ-bar with hands on the inner bends, palms up.",
+        "Keep the elbows tucked at the sides.",
+        "Curl the bar up to shoulder level, squeezing the biceps.",
+        "Lower under control to a full stretch.",
+        "Repeat for the prescribed reps."
+      ],
+      "instructions_de": [
+        "Halte eine EZ-Stange mit Händen an den Innenbiegungen, Untergriff.",
+        "Halte die Ellenbogen am Körper.",
+        "Curle die Stange zur Schulterhöhe, spanne den Bizeps an.",
+        "Senke kontrolliert in volle Streckung.",
+        "Wiederhole für die vorgegebene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Sujeta una barra Z con las manos en las curvas internas, palmas arriba.",
+        "Mantén los codos pegados al cuerpo.",
+        "Sube la barra hasta los hombros contrayendo el bíceps.",
+        "Baja con control hasta el estiramiento completo.",
+        "Repite el número de repeticiones indicado."
+      ],
+      "tips_en": [
+        "Keep the elbows pinned — do not let them flare forward.",
+        "Squeeze hard at the top.",
+        "Avoid swinging the torso for momentum."
+      ],
+      "tips_de": [
+        "Halte die Ellenbogen am Körper — nicht nach vorn ausweichen.",
+        "Drücke oben fest zusammen.",
+        "Vermeide Schwung aus dem Oberkörper."
+      ],
+      "tips_es": [
+        "Mantén los codos pegados — no dejes que se vayan adelante.",
+        "Contrae fuerte arriba.",
+        "Evita balancear el torso para tomar impulso."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-ez-bar-curl-start.webp",
+          "peak": "images/flat/close-grip-ez-bar-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-incline-bench",
+      "name_en": "Close-Grip Incline Bench Press",
+      "name_de": "Schrägbankdrücken enger Griff",
+      "name_es": "Press de Banca Inclinado con Agarre Cerrado",
+      "description_en": "An incline bench press with a close grip targeting the triceps and upper chest.",
+      "description_de": "Schrägbankdrücken mit engem Griff für Trizeps und obere Brust.",
+      "description_es": "Un press de banca inclinado con agarre cerrado que trabaja los tríceps y el pecho superior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set bench to an incline. Grip the barbell with hands shoulder-width or closer.",
+        "Lower the bar to your upper chest.",
+        "Press back up.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Bank auf Schrägposition. Greife die Langhantel schulterbreit oder enger.",
+        "Senke die Stange zur oberen Brust.",
+        "Drücke zurück nach oben.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Ajusta el banco en inclinación. Agarra la barra con las manos a la anchura de los hombros o más juntas.",
+        "Baja la barra hasta el pecho superior.",
+        "Empuja hacia arriba.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The incline increases the stretch on the long head of the triceps.",
+        "Tuck elbows to keep the focus on triceps."
+      ],
+      "tips_de": [
+        "Die Schrägposition erhöht die Dehnung am langen Trizepskopf.",
+        "Ellbogen anlegen, um den Fokus auf den Trizeps zu halten."
+      ],
+      "tips_es": [
+        "La inclinación aumenta el estiramiento de la cabeza larga de los tríceps.",
+        "Mantén los codos pegados para mantener el foco en los tríceps."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-incline-bench-start.webp",
+          "peak": "images/flat/close-grip-incline-bench-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-lat-pulldown",
+      "name_en": "Close Grip Lat Pulldown",
+      "name_de": "Enger Latzug",
+      "name_es": "Jalón al Pecho con Agarre Cerrado",
+      "description_en": "A lat pulldown variation using a close, parallel-grip handle to emphasize the lower lats and biceps.",
+      "description_de": "Eine Latzug-Variante mit engem, parallelem Griff, die den unteren Latissimus und den Bizeps betont.",
+      "description_es": "Una variante del jalón al pecho con agarre cerrado y paralelo que enfatiza la parte baja del dorsal y el bíceps.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "brachialis",
+        "posterior_deltoid",
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "variation_group": "pull-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit at a lat pulldown machine and secure your thighs under the pad.",
+        "Grip the close-grip handle with palms facing each other.",
+        "Pull the handle down to your upper chest.",
+        "Squeeze your lats at the bottom.",
+        "Return under control and repeat."
+      ],
+      "instructions_de": [
+        "Setze dich an ein Latzuggerät und sichere deine Oberschenkel unter dem Polster.",
+        "Greife den engen Griff mit zueinander zeigenden Handflächen.",
+        "Ziehe den Griff bis zur oberen Brust herunter.",
+        "Spanne den Latissimus am unteren Punkt an.",
+        "Kehre kontrolliert zurück und wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en una máquina de jalón al pecho y asegura tus muslos bajo la almohadilla.",
+        "Sujeta el agarre cerrado con las palmas enfrentadas.",
+        "Tira de la barra hacia la parte superior del pecho.",
+        "Contrae el dorsal en la parte baja.",
+        "Vuelve con control y repite."
+      ],
+      "tips_en": [
+        "Lean back only slightly, not excessively.",
+        "Avoid using momentum to pull the handle down.",
+        "Drive your elbows down and back, not just your hands."
+      ],
+      "tips_de": [
+        "Lehne dich nur leicht zurück, nicht übermäßig.",
+        "Vermeide Schwung beim Herunterziehen des Griffs.",
+        "Führe die Ellbogen nach unten und hinten, nicht nur die Hände."
+      ],
+      "tips_es": [
+        "Inclínate hacia atrás solo ligeramente, no en exceso.",
+        "Evita usar impulso para bajar la barra.",
+        "Lleva los codos hacia abajo y atrás, no solo las manos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-lat-pulldown-start.webp",
+          "peak": "images/flat/close-grip-lat-pulldown-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-pull-ups",
+      "name_en": "Close-Grip Pull-Ups",
+      "name_de": "Klimmzüge enger Griff",
+      "name_es": "Dominadas con Agarre Cerrado",
+      "description_en": "A pull-up with a narrow overhand grip that increases biceps and inner-back activation.",
+      "description_de": "Klimmzug mit engem Überhandgriff, der Bizeps und inneren Rücken stärker aktiviert.",
+      "description_es": "Una dominada con agarre prono estrecho que aumenta la activación de los bíceps y la parte interna de la espalda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "biceps_brachii",
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "pull-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hang from a pull-up bar with hands shoulder-width or narrower, palms away.",
+        "Pull yourself up until chin clears the bar.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Hänge an der Klimmzugstange, Hände schulterbreit oder enger, Handflächen weg.",
+        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
+        "Kontrolliert absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Cuélgate de la barra de dominadas con las manos a la anchura de los hombros o más juntas, palmas mirando hacia afuera.",
+        "Súbete hasta que la barbilla supere la barra.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The narrow grip increases biceps involvement.",
+        "Avoid kipping for strength development."
+      ],
+      "tips_de": [
+        "Der enge Griff erhöht die Bizepsbeteiligung.",
+        "Vermeide Schwung für eine effektive Kraftentwicklung."
+      ],
+      "tips_es": [
+        "El agarre estrecho aumenta la participación de los bíceps.",
+        "Evita los impulsos para el desarrollo de fuerza."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-pull-ups-start.webp",
+          "peak": "images/flat/close-grip-pull-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-grip-push-ups",
+      "name_en": "Close Grip Push Ups",
+      "name_de": "Enger Liegestütz",
+      "name_es": "Flexiones con Agarre Cerrado",
+      "description_en": "A push-up variation with hands placed close together to emphasize the triceps.",
+      "description_de": "Eine Liegestütz-Variante mit eng zusammenstehenden Händen, die den Trizeps betont.",
+      "description_es": "Una variante de flexión con las manos juntas que enfatiza el tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Assume a push-up position with hands directly under your shoulders.",
+        "Keep your elbows tucked close to your ribs.",
+        "Lower your chest toward the floor.",
+        "Press back up to the starting position.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Nimm eine Liegestützposition mit den Händen direkt unter den Schultern ein.",
+        "Halte die Ellbogen eng am Rumpf.",
+        "Senke die Brust in Richtung Boden ab.",
+        "Drücke dich zurück in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Adopta una posición de flexión con las manos directamente bajo los hombros.",
+        "Mantén los codos pegados a las costillas.",
+        "Baja el pecho hacia el suelo.",
+        "Empuja de vuelta a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your elbows tracking backward, not flared out.",
+        "Maintain a rigid plank position throughout.",
+        "Slow the descent for greater triceps activation."
+      ],
+      "tips_de": [
+        "Führe die Ellbogen nach hinten, nicht seitlich abgespreizt.",
+        "Halte den Rumpf während der gesamten Bewegung stabil.",
+        "Senke langsam ab für mehr Trizeps-Aktivierung."
+      ],
+      "tips_es": [
+        "Lleva los codos hacia atrás, no hacia los lados.",
+        "Mantén el cuerpo rígido como una tabla durante todo el movimiento.",
+        "Baja despacio para mayor activación del tríceps."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-grip-push-ups-start.webp",
+          "peak": "images/flat/close-grip-push-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "close-stance-leg-press",
+      "name_en": "Close-Stance Leg Press",
+      "name_de": "Beinpresse mit engem Stand",
+      "name_es": "Prensa de piernas con postura cerrada",
+      "description_en": "A leg press with the feet set close together, increasing knee flexion and keeping the quadriceps prominent while the back remains supported against the pad.",
+      "description_de": "Eine Beinpresse mit eng gesetzten Füßen, die mehr Kniebeugung zulässt und den Quadrizeps betont, während der Rücken am Polster bleibt.",
+      "description_es": "Una prensa de piernas con los pies juntos, que aumenta la flexión de rodilla y mantiene el énfasis en los cuádriceps con la espalda apoyada.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "leg_press",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "leg-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set the seat and back pad so your lower back stays supported throughout the repetition.",
+        "Place your feet close together near the middle of the platform, with the toes and knees pointing along the same line.",
+        "Lower the sled by bending the knees and hips while keeping both feet flat and the knees tracking over the toes.",
+        "Press the platform away through the whole foot until the legs are extended without snapping the knees straight.",
+        "Return under control and repeat for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Stell Sitz und Rückenpolster so ein, dass der untere Rücken während der gesamten Wiederholung gestützt bleibt.",
+        "Setze die Füße eng zusammen in die Mitte der Plattform und richte Zehen und Knie in einer Linie aus.",
+        "Senke den Schlitten durch Beugen von Knien und Hüfte ab, während beide Füße flach bleiben.",
+        "Drücke die Plattform mit dem ganzen Fuß weg und strecke die Beine, ohne die Knie hart durchzuschlagen.",
+        "Kehre kontrolliert zurück und wiederhole die Bewegung."
+      ],
+      "instructions_es": [
+        "Ajusta el asiento y el respaldo para que la zona lumbar permanezca apoyada durante toda la repetición.",
+        "Coloca los pies juntos cerca del centro de la plataforma y alinea rodillas y puntas de los pies.",
+        "Baja el carro flexionando rodillas y caderas mientras mantienes ambos pies planos.",
+        "Empuja la plataforma con todo el pie y extiende las piernas sin golpear el bloqueo de las rodillas.",
+        "Regresa bajo control y repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Use only as narrow a stance as lets the knees track comfortably over the toes.",
+        "Keep the heels down and avoid letting the knees collapse inward as the sled descends.",
+        "Do not trade pelvic position for depth; stop before the lower back starts to round off the pad."
+      ],
+      "tips_de": [
+        "Wähle nur einen so engen Stand, dass die Knie bequem über den Zehen bleiben.",
+        "Halte die Fersen unten und lass die Knie beim Absenken nicht nach innen fallen.",
+        "Verliere für mehr Tiefe nicht die Beckenposition."
+      ],
+      "tips_es": [
+        "Usa solo la postura más cerrada que permita que las rodillas sigan cómodamente a los pies.",
+        "Mantén los talones abajo y evita que las rodillas se junten al descender.",
+        "No sacrifiques la posición de la pelvis para conseguir más profundidad."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/close-stance-leg-press-start.webp",
+          "peak": "images/flat/close-stance-leg-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cobra-stretch",
+      "name_en": "Cobra Stretch",
+      "name_de": "Kobra-Dehnung",
+      "name_es": "Estiramiento de la Cobra",
+      "description_en": "A prone backbend that stretches the abdominals and front of the torso by lifting the chest.",
+      "description_de": "Eine Rückbeuge in Bauchlage, die durch das Anheben der Brust die Bauchmuskeln und die Körpervorderseite dehnt.",
+      "description_es": "Una extensión boca abajo que estira los abdominales y la parte frontal del torso al elevar el pecho.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie face down with your hands under your shoulders.",
+        "Press through your hands to lift your chest off the floor.",
+        "Keep your hips and legs on the floor, shoulders relaxed.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Bauch, die Hände unter den Schultern.",
+        "Drücke dich mit den Händen hoch und hebe die Brust vom Boden.",
+        "Lasse Hüfte und Beine am Boden, die Schultern entspannt.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Acuéstate boca abajo con las manos bajo los hombros.",
+        "Empuja con las manos para levantar el pecho del suelo.",
+        "Mantén caderas y piernas en el suelo, con los hombros relajados.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Keep your elbows slightly bent — do not force full extension.",
+        "Draw your shoulders down away from your ears."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen leicht gebeugt — erzwinge keine volle Streckung.",
+        "Ziehe die Schultern von den Ohren weg nach unten."
+      ],
+      "tips_es": [
+        "Mantén los codos algo flexionados, no fuerces la extensión completa.",
+        "Baja los hombros alejándolos de las orejas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/cobra-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "cocoons",
+      "name_en": "Cocoons",
+      "name_de": "Cocoons",
+      "name_es": "Cocoons",
+      "description_en": "A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position.",
+      "description_de": "Eine dynamische Bauchübung, die aus der gestreckten Rückenlage einen Kniehub mit einem Crunch verbindet.",
+      "description_es": "Un ejercicio abdominal dinámico que combina un encogimiento de rodillas con un crunch desde una posición extendida boca arriba.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "endurance"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor.",
+        "Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch.",
+        "Try to touch the hands to the shins at the top.",
+        "Reverse the motion smoothly, re-extending arms and legs back to the hover.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken und strecke die Arme über den Kopf; Hände und Füße leicht vom Boden abgehoben.",
+        "Ziehe gleichzeitig die Knie zur Brust und schwinge die Arme in einem Crunch nach vorne.",
+        "Versuche, mit den Händen die Schienbeine zu berühren.",
+        "Strecke Arme und Beine wieder kontrolliert aus, ohne den Boden zu berühren.",
+        "Wiederhole die Bewegung für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con los brazos extendidos sobre la cabeza; manos y pies ligeramente elevados.",
+        "Lleva las rodillas al pecho y balancea los brazos hacia adelante en un crunch simultáneamente.",
+        "Intenta tocar las espinillas con las manos en el punto máximo.",
+        "Extiende brazos y piernas de forma controlada sin tocar el suelo.",
+        "Repite el movimiento durante las repeticiones indicadas."
+      ],
+      "tips_en": [
+        "Feet and hands never touch the floor between reps — that's the whole drill.",
+        "Exhale sharply at the top of the tuck."
+      ],
+      "tips_de": [
+        "Hände und Füße berühren zwischen den Wiederholungen nie den Boden.",
+        "Atme am höchsten Punkt scharf aus."
+      ],
+      "tips_es": [
+        "Las manos y los pies no tocan el suelo entre repeticiones.",
+        "Exhala con fuerza al llegar al punto máximo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cocoons-start.webp",
+          "peak": "images/flat/cocoons-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "concentration-curl",
+      "name_en": "Concentration Curl",
+      "name_de": "Concentration Curl",
+      "name_es": "Curl de Concentración",
+      "description_en": "An isolation curl performed seated for peak bicep contraction.",
+      "description_de": "Ein Isolations-Curl im Sitzen für maximale Bizepsspitzenkontraktion.",
+      "description_es": "Un curl de aislamiento realizado sentado para la máxima contracción del bíceps.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench with legs spread, holding a dumbbell in one hand.",
+        "Brace your elbow against the inside of your thigh.",
+        "Curl the dumbbell up toward your shoulder.",
+        "Lower with control.",
+        "Repeat on both sides."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank mit gespreizten Beinen, halte eine Kurzhantel in einer Hand.",
+        "Stütze den Ellbogen an der Innenseite des Oberschenkels ab.",
+        "Curle die Kurzhantel zur Schulter.",
+        "Kontrolliert absenken.",
+        "Beidseitig wiederholen."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con las piernas separadas y sujeta una mancuerna en una mano.",
+        "Apoya el codo en la cara interna del muslo.",
+        "Sube la mancuerna hacia el hombro.",
+        "Baja con control.",
+        "Repite en ambos lados."
+      ],
+      "tips_en": [
+        "Keep your upper arm vertical and let only the forearm move.",
+        "Avoid swinging your torso to help the weight up.",
+        "Match the reps on each arm to avoid muscle imbalances."
+      ],
+      "tips_de": [
+        "Curle ohne Schwung aus dem Oberkörper.",
+        "Spanne den Bizeps am höchsten Punkt kurz maximal an.",
+        "Beginne mit dem schwächeren Arm und mache beidseitig gleich viele Wiederholungen."
+      ],
+      "tips_es": [
+        "No balancees el torso para ayudarte a subir.",
+        "Gira ligeramente la muñeca hacia fuera para contraer más el bíceps.",
+        "Trabaja ambos brazos por igual, empezando por el más débil."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/concentration-curl-start.webp",
+          "peak": "images/flat/concentration-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cossack-squat",
+      "name_en": "Cossack Squat",
+      "name_de": "Kosakenkniebeuge",
+      "name_es": "Sentadilla cosaca",
+      "description_en": "A wide-stance lateral squat that sinks the body deep over one bent leg while the other stays straight, training single-leg strength, hip mobility, and adductor flexibility.",
+      "description_de": "Eine breite seitliche Kniebeuge, die den Körper tief über ein gebeugtes Bein absenkt, während das andere gestreckt bleibt, und so einbeinige Kraft, Hüftbeweglichkeit und Adduktoren-Flexibilität trainiert.",
+      "description_es": "Una sentadilla lateral de base amplia que hunde el cuerpo profundamente sobre una pierna flexionada mientras la otra permanece recta, entrenando fuerza unilateral, movilidad de cadera y flexibilidad de aductores.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand in a wide stance with toes turned slightly out.",
+        "Shift your weight to one side, bending that knee and sinking into a deep squat.",
+        "Keep the trailing leg straight with the heel down and toes up.",
+        "Sink as low as your mobility allows, keeping the chest tall.",
+        "Drive through the bent leg back to center, then repeat to the other side."
+      ],
+      "instructions_de": [
+        "Stehe in breitem Stand mit leicht nach außen gedrehten Zehen.",
+        "Verlagere das Gewicht auf eine Seite, beuge dieses Knie und sinke in eine tiefe Kniebeuge.",
+        "Halte das andere Bein gestreckt, die Ferse am Boden und die Zehen nach oben.",
+        "Sinke so tief, wie es deine Beweglichkeit erlaubt, und halte die Brust aufrecht.",
+        "Drücke dich über das gebeugte Bein zurück in die Mitte und wiederhole zur anderen Seite."
+      ],
+      "instructions_es": [
+        "Ponte en una postura amplia con las puntas de los pies ligeramente hacia afuera.",
+        "Desplaza el peso hacia un lado, flexiona esa rodilla y húndete en una sentadilla profunda.",
+        "Mantén la pierna contraria recta, con el talón en el suelo y los dedos hacia arriba.",
+        "Baja tanto como te permita tu movilidad, manteniendo el pecho erguido.",
+        "Empuja con la pierna flexionada para volver al centro y repite hacia el otro lado."
+      ],
+      "tips_en": [
+        "Keep the working heel planted -- do not roll onto the toes.",
+        "Point the straight leg's toes up to keep tension in the adductors.",
+        "Hold a light weight at your chest for a counterbalance if needed."
+      ],
+      "tips_de": [
+        "Halte die Ferse des Arbeitsbeins am Boden — rolle nicht auf die Zehen.",
+        "Zeige mit den Zehen des gestreckten Beins nach oben, um Spannung in den Adduktoren zu halten.",
+        "Halte bei Bedarf ein leichtes Gewicht vor der Brust als Gegengewicht."
+      ],
+      "tips_es": [
+        "Mantén el talón de la pierna que trabaja apoyado: no ruedes hacia las puntas.",
+        "Apunta con los dedos de la pierna recta hacia arriba para mantener tensión en los aductores.",
+        "Sujeta un peso ligero frente al pecho como contrapeso si lo necesitas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cossack-squat-start.webp",
+          "peak": "images/flat/cossack-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cow-face-pose",
+      "name_en": "Cow Face Pose",
+      "name_de": "Kuhgesicht-Haltung",
+      "name_es": "Postura de la Cara de Vaca",
+      "description_en": "A seated pose with the knees stacked and the arms clasped behind the back, stretching the outer hips on one side and the shoulders in opposite directions.",
+      "description_de": "Ein Sitz mit übereinandergelegten Knien und hinter dem Rücken verhakten Armen: dehnt die äußere Hüfte einer Seite und die Schultern in entgegengesetzte Richtungen.",
+      "description_es": "Una postura sentada con las rodillas apiladas y los brazos enlazados a la espalda, que estira la cadera externa de un lado y los hombros en direcciones opuestas.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "gluteus_medius"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit on the floor and cross one knee directly over the other so the knees stack in the midline.",
+        "Walk the feet out towards the hips and settle both sit bones evenly on the floor.",
+        "Reach the arm on the top-knee side up and bend it behind the head, then reach the other arm up the back to clasp.",
+        "Hold the position for the prescribed time, keeping the chest open and the spine tall.",
+        "Release and repeat with the other leg and arm on top."
+      ],
+      "instructions_de": [
+        "Setz dich auf den Boden und leg ein Knie genau über das andere, sodass die Knie in der Mittellinie stapeln.",
+        "Wander mit den Füßen Richtung Hüfte und setz beide Sitzbeinhöcker gleichmäßig auf.",
+        "Heb den Arm der oberen Knieseite nach oben und beuge ihn hinter den Kopf, dann führ den anderen Arm am Rücken nach oben zum Griff.",
+        "Halte die Position für die vorgegebene Zeit, mit offener Brust und langer Wirbelsäule.",
+        "Lös den Griff und wiederhole mit dem anderen Bein und Arm oben."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo y cruza una rodilla justo encima de la otra para que queden apiladas en la línea media.",
+        "Camina los pies hacia las caderas y apoya ambos isquiones por igual.",
+        "Sube el brazo del lado de la rodilla superior y flexiónalo por detrás de la cabeza; sube el otro brazo por la espalda hasta engancharlos.",
+        "Mantén la posición durante el tiempo indicado, con el pecho abierto y la columna larga.",
+        "Suelta y repite con la otra pierna y el otro brazo arriba."
+      ],
+      "tips_en": [
+        "Sit on a folded blanket if one sit bone lifts off the floor.",
+        "Hold a strap between the hands when the fingers do not meet; forcing the clasp rounds the back.",
+        "Keep the top elbow pointing up rather than letting it drift out to the side."
+      ],
+      "tips_de": [
+        "Setz dich auf eine gefaltete Decke, wenn ein Sitzbeinhöcker abhebt.",
+        "Nimm einen Gurt zwischen die Hände, wenn die Finger sich nicht finden - erzwungenes Greifen rundet den Rücken.",
+        "Lass den oberen Ellbogen nach oben zeigen, statt seitlich abzudriften."
+      ],
+      "tips_es": [
+        "Siéntate sobre una manta doblada si un isquion se despega del suelo.",
+        "Usa una cinta entre las manos cuando los dedos no se toquen; forzar el enganche redondea la espalda.",
+        "Mantén el codo de arriba apuntando al techo en lugar de dejarlo abrirse hacia el lado."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/cow-face-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "crab-dips",
+      "name_en": "Crab Dips",
+      "name_de": "Crab Dips",
+      "name_es": "Fondos de Cangrejo",
+      "description_en": "A floor triceps exercise from the reverse tabletop position: with the hands behind the hips and the trunk lifted, the elbows bend and straighten to move the body up and down.",
+      "description_de": "Eine Trizepsübung am Boden aus dem umgekehrten Tischsitz: mit den Händen hinter der Hüfte und angehobenem Rumpf beugen und strecken sich die Ellbogen und bewegen den Körper auf und ab.",
+      "description_es": "Un ejercicio de tríceps en el suelo desde la mesa invertida: con las manos detrás de las caderas y el tronco elevado, los codos se flexionan y estiran para subir y bajar el cuerpo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "variation_group": "plank",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels.",
+        "Press into the hands and feet and lift the hips until the trunk is roughly level with the knees.",
+        "Bend the elbows straight back to lower the hips towards the floor without sitting down.",
+        "Push back up until the arms are straight, keeping the hips lifted.",
+        "Repeat for the desired number of repetitions and lower the hips to finish."
+      ],
+      "instructions_de": [
+        "Setz dich mit gebeugten Knien und flachen Füßen hin, die Hände hinter dir am Boden, die Finger zeigen zu den Fersen.",
+        "Druck über Hände und Füße und heb die Hüfte, bis der Rumpf etwa auf Kniehöhe ist.",
+        "Beug die Ellbogen gerade nach hinten und senk die Hüfte Richtung Boden, ohne dich hinzusetzen.",
+        "Druck dich zurück nach oben, bis die Arme gestreckt sind, die Hüfte bleibt oben.",
+        "Wiederhole für die gewünschte Anzahl und setz die Hüfte am Ende ab."
+      ],
+      "instructions_es": [
+        "Siéntate con las rodillas flexionadas, los pies apoyados y las manos en el suelo detrás de ti, con los dedos hacia los talones.",
+        "Empuja con manos y pies y eleva las caderas hasta que el tronco quede a la altura de las rodillas.",
+        "Flexiona los codos hacia atrás para bajar las caderas hacia el suelo sin sentarte.",
+        "Empuja de nuevo hasta estirar los brazos, manteniendo las caderas elevadas.",
+        "Repite las veces indicadas y baja las caderas para terminar."
+      ],
+      "tips_en": [
+        "Keep the elbows pointing back, not flaring out to the sides.",
+        "Hold the hips high the whole set; letting them drop turns it into a rest.",
+        "Walk the feet further away for a longer lever and more triceps work."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen nach hinten gerichtet, statt sie seitlich ausweichen zu lassen.",
+        "Lass die Hüfte den ganzen Satz oben - sinkt sie ab, wird daraus eine Pause.",
+        "Setz die Füße weiter weg für einen längeren Hebel und mehr Trizepsarbeit."
+      ],
+      "tips_es": [
+        "Mantén los codos apuntando hacia atrás, sin abrirlos hacia los lados.",
+        "Sostén las caderas altas toda la serie; dejarlas caer convierte el ejercicio en un descanso.",
+        "Aleja más los pies para alargar la palanca y exigir más al tríceps."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/crab-dips-start.webp",
+          "peak": "images/flat/crab-dips-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "crescent-lunge",
+      "name_en": "Crescent Lunge",
+      "name_de": "Hoher Ausfallschritt",
+      "name_es": "Zancada Alta",
+      "description_en": "A split-stance hold with the back heel lifted and the arms overhead, loading the front leg while the back hip stays long.",
+      "description_de": "Ein Halt in der Schrittstellung mit angehobener hinterer Ferse und Armen über dem Kopf: das vordere Bein trägt, die hintere Hüfte bleibt lang.",
+      "description_es": "Un sostén en paso largo con el talón trasero elevado y los brazos arriba, que carga la pierna delantera mientras la cadera trasera se mantiene larga.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hip_flexors"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Step one foot forward into a long stance with the back heel lifted and the toes pointing forward.",
+        "Bend the front knee to about ninety degrees so it stacks over the ankle.",
+        "Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead.",
+        "Hold the position for the prescribed time with the ribs down and the back leg straight.",
+        "Step the feet together and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Stell einen Fuß weit nach vorn, die hintere Ferse angehoben, die Zehen zeigen nach vorn.",
+        "Beug das vordere Knie auf etwa neunzig Grad, sodass es über dem Sprunggelenk steht.",
+        "Zieh die hintere Hüfte nach vorn, bis beide Hüftpunkte zur Mattenvorderkante zeigen, und heb die Arme.",
+        "Halte die Position für die vorgegebene Zeit, die Rippen unten, das hintere Bein gestreckt.",
+        "Stell die Füße zusammen und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Adelanta un pie a un paso largo con el talón trasero elevado y los dedos apuntando al frente.",
+        "Flexiona la rodilla delantera unos noventa grados para que quede sobre el tobillo.",
+        "Lleva la cadera trasera hacia delante hasta que ambas apunten al frente de la esterilla y eleva los brazos.",
+        "Mantén la posición durante el tiempo indicado, con las costillas cerradas y la pierna trasera estirada.",
+        "Junta los pies y repite del otro lado."
+      ],
+      "tips_en": [
+        "Widen the stance sideways a little if balance is the limiting factor.",
+        "Press the back heel towards the wall behind you to keep the rear leg working.",
+        "Lower the arms to the hips if reaching overhead pulls the lower back into an arch."
+      ],
+      "tips_de": [
+        "Stell die Füße seitlich etwas breiter, wenn das Gleichgewicht limitiert.",
+        "Druck die hintere Ferse Richtung Wand hinter dir, damit das hintere Bein aktiv bleibt.",
+        "Nimm die Arme an die Hüften, wenn das Heben über den Kopf den unteren Rücken ins Hohlkreuz zieht."
+      ],
+      "tips_es": [
+        "Separa un poco los pies lateralmente si el equilibrio es lo que te limita.",
+        "Empuja el talón trasero hacia la pared de detrás para mantener activa la pierna de atrás.",
+        "Baja los brazos a las caderas si estirarlos arriba te arquea la zona lumbar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/crescent-lunge-main.webp"
+        }
+      }
+    },
+    {
+      "id": "cross-body-crunch",
+      "name_en": "Cross-Body Crunch",
+      "name_de": "Cross-Body-Crunch",
+      "name_es": "Crunch Cruzado",
+      "description_en": "A floor oblique crunch that draws the opposite elbow and knee toward each other, hitting the obliques and rectus together.",
+      "description_de": "Ein Boden-Crunch für die schrägen Bauchmuskeln, bei dem der gegenüberliegende Ellbogen und das Knie aufeinander zubewegt werden.",
+      "description_es": "Un crunch de oblicuos en el suelo que acerca el codo y la rodilla opuestos entre sí, trabajando los oblicuos y el recto abdominal juntos.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "obliques"
+      ],
+      "secondary_muscles": [
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "endurance"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie face-up on the floor with knees bent and hands lightly behind the ears.",
+        "Crunch up and rotate, bringing the right elbow toward the left knee as the knee draws up.",
+        "Return to the starting position under control.",
+        "Repeat on the other side, alternating every rep."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, Knie gebeugt, Hände locker hinter den Ohren.",
+        "Crunch nach oben und drehe dich, bringe den rechten Ellbogen zum linken Knie, während das Knie angehoben wird.",
+        "Kehre kontrolliert in die Ausgangsposition zurück.",
+        "Wechsle die Seite und alterniere jeden Satz."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba en el suelo con las rodillas dobladas y las manos ligeramente detrás de las orejas.",
+        "Contrae y rota llevando el codo derecho hacia la rodilla izquierda mientras la rodilla sube.",
+        "Regresa a la posición inicial de forma controlada.",
+        "Repite del otro lado, alternando en cada repetición."
+      ],
+      "tips_en": [
+        "Twist from the ribcage, not the arms; the elbows follow the shoulders.",
+        "Lower back stays on the floor throughout."
+      ],
+      "tips_de": [
+        "Drehe aus dem Brustkorb, nicht den Armen; die Ellbogen folgen den Schultern.",
+        "Der untere Rücken bleibt die ganze Zeit auf dem Boden."
+      ],
+      "tips_es": [
+        "Gira desde la caja torácica, no desde los brazos; los codos siguen a los hombros.",
+        "La zona lumbar permanece en el suelo durante todo el ejercicio."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/cross-body-crunch-start.webp",
+          "peak": "images/flat/cross-body-crunch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cross-body-hammer-curl",
+      "name_en": "Cross Body Hammer Curl",
+      "name_de": "Cross-Body-Hammer-Curl",
+      "name_es": "Curl Martillo Cruzado",
+      "description_en": "A neutral-grip curl bringing the dumbbell across the body toward the opposite shoulder, emphasizing the brachialis and forearms.",
+      "description_de": "Ein Curl mit neutralem Griff, bei dem du die Kurzhantel quer über den Körper zur gegenüberliegenden Schulter führst und so Brachialis und Unterarme betonst.",
+      "description_es": "Un curl con agarre neutro que lleva la mancuerna cruzando el cuerpo hacia el hombro opuesto, enfatizando el braquial y los antebrazos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "brachialis",
+        "brachioradialis"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall holding a dumbbell in each hand with a neutral grip.",
+        "Curl one dumbbell up across your body toward the opposite shoulder.",
+        "Keep your elbow stationary at your side.",
+        "Lower under control and repeat on the other side.",
+        "Continue alternating for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht mit einer Kurzhantel in jeder Hand, neutraler Griff.",
+        "Curle eine Kurzhantel quer über den Körper zur gegenüberliegenden Schulter.",
+        "Halte den Ellbogen seitlich ruhig.",
+        "Senke kontrolliert ab und wiederhole auf der anderen Seite.",
+        "Alterniere für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta una mancuerna en cada mano con agarre neutro.",
+        "Sube una mancuerna cruzando el cuerpo hacia el hombro opuesto.",
+        "Mantén el codo fijo a tu costado.",
+        "Baja de forma controlada y repite del otro lado.",
+        "Continúa alternando el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your elbow pinned at your side throughout the curl.",
+        "Avoid swinging your torso to lift the weight.",
+        "Lower under control rather than letting the dumbbell drop."
+      ],
+      "tips_de": [
+        "Halte den Ellbogen während des gesamten Curls fest an der Seite.",
+        "Vermeide es, den Oberkörper zu schwingen, um das Gewicht zu heben.",
+        "Senke kontrolliert ab, statt die Hantel fallen zu lassen."
+      ],
+      "tips_es": [
+        "Mantén el codo pegado al costado durante todo el curl.",
+        "Evita balancear el torso para levantar el peso.",
+        "Baja con control en lugar de dejar caer la mancuerna."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cross-body-hammer-curl-start.webp",
+          "peak": "images/flat/cross-body-hammer-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "cross-body-shoulder-stretch",
+      "name_en": "Cross-Body Shoulder Stretch",
+      "name_de": "Schulterdehnung über den Körper",
+      "name_es": "Estiramiento de Hombro Cruzado",
+      "description_en": "A standing stretch that targets the rear shoulder by drawing one arm horizontally across the chest.",
+      "description_de": "Eine stehende Dehnung für die hintere Schulter, bei der ein Arm waagerecht über die Brust gezogen wird.",
+      "description_es": "Un estiramiento de pie para el hombro posterior llevando un brazo en horizontal sobre el pecho.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "posterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "rhomboids"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall and bring one straight arm across your chest.",
+        "Hook your other forearm under it.",
+        "Gently pull the arm closer to your chest.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und führe einen gestreckten Arm über die Brust.",
+        "Hake den anderen Unterarm darunter ein.",
+        "Ziehe den Arm sanft näher zur Brust.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Párate erguido y cruza un brazo estirado sobre el pecho.",
+        "Engancha el otro antebrazo por debajo.",
+        "Tira suavemente del brazo hacia el pecho.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Keep the stretching shoulder down, not shrugged.",
+        "Do not pull on the elbow joint itself."
+      ],
+      "tips_de": [
+        "Halte die gedehnte Schulter unten, nicht hochgezogen.",
+        "Ziehe nicht direkt am Ellbogengelenk."
+      ],
+      "tips_es": [
+        "Mantén el hombro estirado abajo, sin encogerlo.",
+        "No tires de la articulación del codo en sí."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/cross-body-shoulder-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "crow-pose",
+      "name_en": "Crow Pose",
+      "name_de": "Krähe",
+      "name_es": "Postura del Cuervo",
+      "description_en": "An arm balance with the knees resting on the backs of the upper arms and the feet lifted, held by the shoulders, arms and trunk.",
+      "description_de": "Eine Armbalance: die Knie liegen auf den Oberarmrückseiten, die Füße heben ab, und Schultern, Arme und Rumpf tragen die Position.",
+      "description_es": "Un equilibrio sobre brazos: las rodillas descansan en la parte posterior de los brazos y los pies se elevan, sostenidos por hombros, brazos y tronco.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "rectus_abdominis",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you.",
+        "Bend the elbows straight back and set the knees high onto the backs of the upper arms.",
+        "Shift the weight forward onto the hands until the feet float off the floor.",
+        "Hold the balance for the prescribed time, rounding the upper back and looking slightly forward.",
+        "Lower the feet under control."
+      ],
+      "instructions_de": [
+        "Geh in die Hocke, die Füße nah beieinander, und setz die Hände schulterbreit vor dir auf den Boden.",
+        "Beug die Ellbogen gerade nach hinten und setz die Knie hoch auf die Oberarmrückseiten.",
+        "Verlager das Gewicht nach vorn auf die Hände, bis die Füße abheben.",
+        "Halte die Balance für die vorgegebene Zeit, den oberen Rücken rund, der Blick leicht nach vorn.",
+        "Setz die Füße kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Ponte en cuclillas con los pies juntos y apoya las palmas en el suelo a la anchura de los hombros.",
+        "Flexiona los codos hacia atrás y coloca las rodillas altas sobre la parte posterior de los brazos.",
+        "Desplaza el peso hacia delante sobre las manos hasta que los pies se despeguen del suelo.",
+        "Mantén el equilibrio durante el tiempo indicado, con la espalda alta redondeada y la mirada algo adelante.",
+        "Baja los pies de forma controlada."
+      ],
+      "tips_en": [
+        "Look at the floor ahead of the hands, not back at the feet; the gaze drives the balance.",
+        "Place a cushion in front of you while you are learning to fall forward safely.",
+        "Grip the floor with the fingertips to stop the weight rolling into the wrists."
+      ],
+      "tips_de": [
+        "Schau auf den Boden vor den Händen, nicht zurück zu den Füßen - der Blick steuert die Balance.",
+        "Leg dir beim Üben ein Kissen nach vorn, damit ein Umfallen sicher endet.",
+        "Krall die Fingerspitzen in den Boden, damit das Gewicht nicht in die Handgelenke rollt."
+      ],
+      "tips_es": [
+        "Mira al suelo por delante de las manos, no hacia los pies; la mirada dirige el equilibrio.",
+        "Coloca un cojín delante mientras aprendes, para caer hacia delante sin riesgo.",
+        "Agarra el suelo con las yemas de los dedos para que el peso no se vaya a las muñecas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/crow-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "crunches",
+      "name_en": "Crunches",
+      "name_de": "Crunches",
+      "name_es": "Crunches",
+      "description_en": "A basic abdominal exercise focusing on the rectus abdominis.",
+      "description_de": "Eine grundlegende Bauchübung mit Fokus auf den geraden Bauchmuskel.",
+      "description_es": "Un ejercicio abdominal básico enfocado en el recto abdominal.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "core",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with knees bent and hands behind your head.",
+        "Curl your upper body toward your knees, lifting your shoulder blades off the floor.",
+        "Squeeze your abs at the top.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, Knie gebeugt, Hände hinter dem Kopf.",
+        "Rolle den Oberkörper zu den Knien, hebe die Schulterblätter vom Boden.",
+        "Spanne die Bauchmuskulatur oben an.",
+        "Kontrolliert absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con las rodillas dobladas y las manos detrás de la cabeza.",
+        "Enrolla el tronco superior hacia las rodillas levantando los omóplatos del suelo.",
+        "Aprieta el abdomen en la posición superior.",
+        "Baja con control.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Avoid pulling on your neck with your hands.",
+        "Exhale as you curl up and inhale on the way down.",
+        "Keep your lower back pressed into the floor throughout."
+      ],
+      "tips_de": [
+        "Zieh nicht mit den Händen am Nacken.",
+        "Halte den unteren Rücken während der gesamten Bewegung am Boden.",
+        "Atme beim Aufrollen aktiv aus, das verstärkt die Bauchspannung."
+      ],
+      "tips_es": [
+        "No tires del cuello con las manos al subir.",
+        "Exhala al subir y mantén la zona lumbar pegada al suelo.",
+        "Piensa en acercar las costillas a la pelvis, no en sentarte."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/crunches-start.webp",
+          "peak": "images/flat/crunches-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dancer-pose",
+      "name_en": "Dancer Pose",
+      "name_de": "Tänzerhaltung",
+      "name_es": "Postura del Bailarín",
+      "description_en": "A standing balance on one leg where the free foot is held behind the body and pressed away, combining a backbend with a single-leg hold.",
+      "description_de": "Eine Standbalance auf einem Bein: der freie Fuß wird hinter dem Körper gehalten und weggedrückt, was Rückbeuge und Einbeinstand verbindet.",
+      "description_es": "Un equilibrio de pie sobre una pierna en el que el pie libre se sujeta por detrás y empuja hacia atrás, combinando extensión de columna y sostén unipodal.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hip_flexors"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall and shift the weight onto one foot, keeping that knee soft.",
+        "Bend the other knee and take hold of the inside of that ankle behind you.",
+        "Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts.",
+        "Hold the shape for the prescribed time with the standing hip level and the gaze steady.",
+        "Release the foot and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Steh aufrecht und verlager das Gewicht auf einen Fuß, das Knie bleibt weich.",
+        "Beug das andere Knie und greif von innen an das Fußgelenk hinter dir.",
+        "Druck den angehobenen Fuß in die Hand und streck den anderen Arm nach vorn, während sich die Brust hebt.",
+        "Halte die Form für die vorgegebene Zeit, die Standhüfte waagerecht, der Blick ruhig.",
+        "Lös den Fuß und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Ponte de pie y pasa el peso a un pie, con esa rodilla ligeramente flexionada.",
+        "Flexiona la otra rodilla y agarra la cara interna de ese tobillo por detrás.",
+        "Empuja el pie elevado contra la mano y estira el brazo contrario hacia delante mientras el pecho sube.",
+        "Mantén la forma durante el tiempo indicado, con la cadera de apoyo nivelada y la mirada fija.",
+        "Suelta el pie y repite del otro lado."
+      ],
+      "tips_en": [
+        "Fix the eyes on one point ahead; a moving gaze is what usually breaks the balance.",
+        "Keep the lifted knee in line with the hip rather than letting it swing out sideways.",
+        "Use a strap around the lifted foot if the shoulder does not allow the direct grip."
+      ],
+      "tips_de": [
+        "Fixier einen Punkt vor dir; ein wandernder Blick bricht die Balance zuerst.",
+        "Halte das angehobene Knie in Hüftlinie, statt es seitlich ausschwingen zu lassen.",
+        "Nimm einen Gurt um den Fuß, wenn die Schulter den direkten Griff nicht zulässt."
+      ],
+      "tips_es": [
+        "Fija los ojos en un punto; una mirada que se mueve es lo primero que rompe el equilibrio.",
+        "Mantén la rodilla elevada en línea con la cadera en lugar de dejarla abrirse hacia fuera.",
+        "Usa una cinta alrededor del pie si el hombro no permite el agarre directo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/dancer-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "db-bench-press",
+      "name_en": "Dumbbell Bench Press",
+      "name_de": "Kurzhantel-Bankdrücken",
+      "name_es": "Press de Banca con Mancuernas",
+      "description_en": "A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press.",
+      "description_de": "Eine Grundübung für die Brust mit Kurzhanteln, die einen größeren Bewegungsradius als das Langhantel-Bankdrücken ermöglicht.",
+      "description_es": "Un ejercicio compuesto de pecho con mancuernas que permite mayor rango de movimiento que el press de banca con barra.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench holding a dumbbell in each hand at chest level.",
+        "Press the dumbbells up until your arms are fully extended.",
+        "Lower them slowly back to the start.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank mit je einer Kurzhantel auf Brusthöhe.",
+        "Drücke die Kurzhanteln nach oben, bis die Arme vollständig gestreckt sind.",
+        "Senke sie langsam zurück zum Start.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano sosteniendo una mancuerna en cada mano a la altura del pecho.",
+        "Empuja las mancuernas hacia arriba hasta extender completamente los brazos.",
+        "Bájalas lentamente hasta la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep wrists neutral throughout.",
+        "Squeeze your chest at the top of the movement."
+      ],
+      "tips_de": [
+        "Halte die Handgelenke neutral.",
+        "Spanne die Brust oben in der Bewegung an."
+      ],
+      "tips_es": [
+        "Mantén las muñecas neutras durante todo el ejercicio.",
+        "Aprieta el pecho en la parte superior del movimiento."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-bench-press-start.webp",
+          "peak": "images/flat/db-bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-fly",
+      "name_en": "Dumbbell Fly",
+      "name_de": "Kurzhantel-Flys",
+      "name_es": "Aperturas con Mancuernas",
+      "description_en": "An isolation exercise that stretches and contracts the pectorals through a wide arc of motion.",
+      "description_de": "Eine Isolationsübung, die den Brustmuskel durch einen weiten Bewegungsbogen dehnt und kontrahiert.",
+      "description_es": "Un ejercicio de aislamiento que estira y contrae el pectoral a través de un amplio arco de movimiento.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "chest-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie flat on a bench with dumbbells held above your chest, palms facing each other.",
+        "With a slight bend in the elbows, lower the dumbbells out to the sides.",
+        "Return to the start by squeezing your chest.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine Bank, Kurzhanteln über der Brust, Handflächen zueinander.",
+        "Senke die Kurzhanteln mit leicht gebeugten Ellbogen seitlich nach unten.",
+        "Kehre zum Start zurück, indem du die Brust anspannst.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco con las mancuernas sobre el pecho y las palmas mirándose entre sí.",
+        "Con una ligera flexión de codos, baja las mancuernas hacia los lados.",
+        "Regresa a la posición inicial apretando el pecho.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep a consistent bend in the elbows throughout.",
+        "Do not let the dumbbells go too low."
+      ],
+      "tips_de": [
+        "Behalte die Ellbogenbeugung während der gesamten Bewegung bei.",
+        "Lass die Kurzhanteln nicht zu weit nach unten sinken."
+      ],
+      "tips_es": [
+        "Mantén una flexión constante en los codos durante todo el ejercicio.",
+        "No bajes demasiado las mancuernas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-fly-start.webp",
+          "peak": "images/flat/db-fly-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-kickstand-deadlift",
+      "name_en": "Dumbbell Kickstand Deadlift",
+      "name_de": "Kurzhantel-Kickstand-Kreuzheben",
+      "name_es": "Peso Muerto Kickstand con Mancuerna",
+      "description_en": "A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support.",
+      "description_de": "Ein Hüftscharnier im gestaffelten Stand mit einer Kurzhantel, bei dem das Vorderbein trägt und der Hinterfuß als leichte Stütze dient.",
+      "description_es": "Un movimiento de bisagra de cadera en postura escalonada con una mancuerna que carga la pierna delantera mientras el pie trasero ofrece apoyo ligero.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "erector_spinae"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "pull_day"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall and step one foot back so only the toes lightly touch the floor.",
+        "Hold a dumbbell in one hand at hip height.",
+        "Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat.",
+        "Keep most of your weight on the front foot throughout.",
+        "Drive through the front heel to return to standing. Complete all reps, then switch sides."
+      ],
+      "instructions_de": [
+        "Stelle einen Fuß zurück, sodass nur die Zehenspitzen den Boden leicht berühren.",
+        "Halte eine Kurzhantel auf der Seite des hinteren Fußes.",
+        "Beuge dich aus der Hüfte und senke die Kurzhantel bis zur Schienbeinhöhe; Rücken bleibt gerade.",
+        "Halte das meiste Körpergewicht auf dem Vorderfuß.",
+        "Drücke durch die Ferse des Vorderfußes zurück in die Ausgangsposition. Alle Wiederholungen, dann Seite wechseln."
+      ],
+      "instructions_es": [
+        "Coloca un pie detrás de modo que solo los dedos rocen el suelo.",
+        "Sostén una mancuerna en la mano del lado del pie trasero.",
+        "Bisagra en la cadera bajando la mancuerna hacia la espinilla con la espalda recta.",
+        "Mantén la mayor parte del peso en el pie delantero.",
+        "Empuja con el talón delantero para volver a la posición inicial. Completa todas las repeticiones antes de cambiar de lado."
+      ],
+      "tips_en": [
+        "Keep the dumbbell close to the shin on the descent.",
+        "Stop when you feel a stretch in the front hamstring.",
+        "Complete all reps on one side before switching."
+      ],
+      "tips_de": [
+        "Führe die Kurzhantel nah am Bein entlang.",
+        "Stoppe, sobald du eine Dehnung in der Kniesehne des Vorderbeins spürst.",
+        "Alle Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "tips_es": [
+        "Mantén la mancuerna cerca de la pierna durante el descenso.",
+        "Para cuando notes el estiramiento en el isquiotibial de la pierna delantera.",
+        "Completa todas las repeticiones en un lado antes de cambiar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-kickstand-deadlift-start.webp",
+          "peak": "images/flat/db-kickstand-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-lunge",
+      "name_en": "Dumbbell Lunge",
+      "name_de": "Kurzhantel-Ausfallschritt",
+      "name_es": "Zancada con Mancuernas",
+      "description_en": "A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion.",
+      "description_de": "Eine einseitige Unterkörperübung mit Kurzhanteln für Quadrizeps und Gesäßmuskeln durch eine Schrittbewegung.",
+      "description_es": "Un ejercicio unilateral de tren inferior con mancuernas que trabaja los cuádriceps y los glúteos mediante un paso adelante.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "endurance"
+      ],
+      "tags": [
+        "leg_day",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding dumbbells at your sides.",
+        "Step forward with one foot and lower your back knee toward the floor.",
+        "Push off the front foot to return.",
+        "Alternate legs.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit Kurzhanteln seitlich.",
+        "Tritt mit einem Fuß vor und senke das hintere Knie Richtung Boden.",
+        "Drücke dich vom vorderen Fuß ab und kehre zurück.",
+        "Wechsle die Beine.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta mancuernas a los costados.",
+        "Da un paso adelante con un pie y baja la rodilla trasera hacia el suelo.",
+        "Empuja con el pie delantero para volver.",
+        "Alterna las piernas.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your torso upright.",
+        "Front knee should track over your toes."
+      ],
+      "tips_de": [
+        "Halte den Oberkörper aufrecht.",
+        "Das vordere Knie sollte über den Zehen ausgerichtet sein."
+      ],
+      "tips_es": [
+        "Mantén el torso erguido.",
+        "La rodilla delantera debe seguir la dirección de los pies."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-lunge-start.webp",
+          "peak": "images/flat/db-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-overhead-carry",
+      "name_en": "Dumbbell Overhead Carry",
+      "name_de": "Kurzhantel-Überkopftragen",
+      "name_es": "Paseo con Mancuerna sobre la Cabeza",
+      "description_en": "A loaded walk with a single dumbbell locked out overhead, demanding shoulder stability and an upright trunk over every step.",
+      "description_de": "Ein Tragegang mit einer einzelnen Kurzhantel im gestreckten Arm über dem Kopf, der über jeden Schritt Schulterstabilität und einen aufrechten Rumpf verlangt.",
+      "description_es": "Un paseo cargado con una sola mancuerna bloqueada por encima del hombro, que exige estabilidad de hombro y un tronco erguido en cada paso.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "quadratus_lumborum",
+        "serratus_anterior",
+        "transverse_abdominis",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "strength",
+        "endurance"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "shoulder_stability",
+        "core",
+        "full_body"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean or press a dumbbell to a locked-out position directly above your shoulder.",
+        "Push the arm all the way up so the elbow is straight and the biceps is close to your ear.",
+        "Brace your ribs down rather than letting your lower back arch to hold the weight up.",
+        "Walk forward with controlled strides, keeping the dumbbell stacked over your shoulder and hip.",
+        "Keep your eyes forward — tipping your head back to watch the weight drags your posture with it.",
+        "Carry for the desired distance, lower under control, then repeat with the other arm."
+      ],
+      "instructions_de": [
+        "Bring eine Kurzhantel im Umsetzen oder Drücken in die gestreckte Position direkt über der Schulter.",
+        "Streck den Arm ganz durch, sodass der Ellenbogen gestreckt ist und der Bizeps nah am Ohr liegt.",
+        "Zieh die Rippen nach unten, statt ins Hohlkreuz zu gehen, um das Gewicht oben zu halten.",
+        "Geh mit kontrollierten Schritten vorwärts und halt die Hantel über Schulter und Hüfte gestapelt.",
+        "Schau nach vorn — den Kopf in den Nacken zu legen, um das Gewicht zu beobachten, zieht die ganze Haltung mit.",
+        "Trag die gewünschte Distanz, setz kontrolliert ab und wiederhol mit dem anderen Arm."
+      ],
+      "instructions_es": [
+        "Lleva una mancuerna, en cargada o press, hasta quedar bloqueada justo encima del hombro.",
+        "Estira el brazo del todo, con el codo bloqueado y el bíceps cerca de la oreja.",
+        "Lleva las costillas hacia abajo en lugar de arquear la zona lumbar para sostener el peso arriba.",
+        "Camina hacia delante con zancadas controladas, manteniendo la mancuerna alineada sobre hombro y cadera.",
+        "Mira al frente — echar la cabeza atrás para vigilar el peso arrastra contigo toda la postura.",
+        "Carga la distancia deseada, baja de forma controlada y repite con el otro brazo."
+      ],
+      "tips_en": [
+        "Match the distance on both arms so the asymmetric load does not become an asymmetric adaptation.",
+        "A locked elbow is not optional. A soft elbow puts the whole load on the muscle instead of the skeleton and the set ends early.",
+        "If your ribs flare and your back arches, the weight is too heavy for your current overhead position — fix the position before adding load."
+      ],
+      "tips_de": [
+        "Geh mit beiden Armen dieselbe Strecke, damit aus der einseitigen Last keine einseitige Anpassung wird.",
+        "Der gestreckte Ellenbogen ist Pflicht. Ein weicher Ellenbogen legt die ganze Last auf den Muskel statt aufs Skelett, und der Satz ist früh vorbei.",
+        "Wenn die Rippen aufklappen und der Rücken ins Hohlkreuz geht, ist das Gewicht für deine aktuelle Überkopfposition zu schwer — korrigier erst die Position, dann die Last."
+      ],
+      "tips_es": [
+        "Iguala la distancia con ambos brazos para que la carga asimétrica no se convierta en una adaptación asimétrica.",
+        "El codo bloqueado no es opcional. Con el codo blando toda la carga recae en el músculo en lugar del esqueleto y la serie se acaba enseguida.",
+        "Si las costillas se abren y la espalda se arquea, el peso excede tu posición actual por encima de la cabeza — corrige la posición antes de añadir carga."
+      ],
+      "met": 5.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/db-overhead-carry-main.webp"
+        }
+      }
+    },
+    {
+      "id": "db-pullover",
+      "name_en": "Dumbbell Pullover",
+      "name_de": "Kurzhantel-Pullover",
+      "name_es": "Pullover con Mancuerna",
+      "description_en": "A compound movement targeting the lats and chest with a stretching motion.",
+      "description_de": "Eine Grundübung für Latissimus und Brust mit einer Dehnungsbewegung.",
+      "description_es": "Un movimiento compuesto que trabaja los dorsales y el pecho con un movimiento de estiramiento.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "pullover",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench with a dumbbell held above your chest, arms extended.",
+        "Lower the dumbbell behind your head in an arc, keeping slight bend in elbows.",
+        "Stretch until you feel tension in your lats and chest.",
+        "Pull the dumbbell back to the starting position.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank, halte eine Kurzhantel über der Brust, Arme gestreckt.",
+        "Senke die Kurzhantel in einem Bogen hinter den Kopf, leichte Ellbogenbeugung beibehalten.",
+        "Strecke, bis du Spannung in Latissimus und Brust spürst.",
+        "Ziehe die Kurzhantel zurück zur Ausgangsposition.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano con una mancuerna sobre el pecho y los brazos extendidos.",
+        "Baja la mancuerna detrás de la cabeza en arco, manteniendo una ligera flexión de codos.",
+        "Estira hasta sentir tensión en los dorsales y el pecho.",
+        "Tira de la mancuerna de vuelta a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Cup one end of the dumbbell with both hands for a secure grip.",
+        "Avoid excessive arching in your lower back during the stretch.",
+        "Lower only as far as your shoulder mobility comfortably allows."
+      ],
+      "tips_de": [
+        "Verändere den Ellenbogenwinkel nicht, die Bewegung kommt aus den Schultern.",
+        "Geh nur so tief, wie deine Schulterbeweglichkeit es erlaubt.",
+        "Halte den unteren Rücken auf der Bank, statt ins Hohlkreuz auszuweichen."
+      ],
+      "tips_es": [
+        "Baja la mancuerna solo hasta donde el hombro lo permita.",
+        "Evita arquear la zona lumbar en la fase de estiramiento.",
+        "Mantén la flexión de los codos constante durante todo el arco."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-pullover-start.webp",
+          "peak": "images/flat/db-pullover-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-reverse-curl",
+      "name_en": "Dumbbell Reverse Curl",
+      "name_de": "Kurzhantel-Reverse-Curl",
+      "name_es": "Curl Inverso con Mancuernas",
+      "description_en": "A curl variation with a pronated grip targeting the brachialis and forearm extensors.",
+      "description_de": "Eine Curl-Variante mit proniertem Griff für Brachialis und Unterarmstrecker.",
+      "description_es": "Una variación del curl con agarre prono que trabaja el braquial y los extensores del antebrazo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "brachialis",
+        "forearm_extensors"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold dumbbells with an overhand grip at your sides.",
+        "Curl them up to shoulder height.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Halte Kurzhanteln im Ristgriff seitlich.",
+        "Curle sie auf Schulterhöhe.",
+        "Kontrolliert absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Sujeta las mancuernas con agarre prono a los costados.",
+        "Súbelas hasta la altura de los hombros.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep wrists neutral throughout.",
+        "Controlled movement is key."
+      ],
+      "tips_de": [
+        "Halte die Handgelenke neutral.",
+        "Kontrollierte Ausführung ist entscheidend."
+      ],
+      "tips_es": [
+        "Mantén las muñecas neutras durante todo el ejercicio.",
+        "El movimiento controlado es clave."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-reverse-curl-start.webp",
+          "peak": "images/flat/db-reverse-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-reverse-wrist-curl",
+      "name_en": "Dumbbell Reverse Wrist Curl",
+      "name_de": "Kurzhantel Reverse Handgelenk-Curl",
+      "name_es": "Curl de Muñeca Inverso con Mancuerna",
+      "description_en": "A dumbbell wrist curl with palms down, training the forearm extensors.",
+      "description_de": "Ein Kurzhantel-Handgelenk-Curl mit Handfläche nach unten, der die Unterarmstrecker trainiert.",
+      "description_es": "Un curl de muñeca con mancuerna y palma hacia abajo, que entrena los extensores del antebrazo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_extensors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "grip_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms down.",
+        "Let both wrists drop, lowering the dumbbells toward the floor.",
+        "Lift the backs of your hands toward the ceiling by extending your wrists.",
+        "Squeeze at the top, then lower under control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche unten.",
+        "Halte eine Kurzhantel, Handgelenk ragt über das Knie.",
+        "Lasse das Handgelenk absinken, die Hantel nach unten.",
+        "Hebe den Handrücken zur Decke durch Strecken des Handgelenks.",
+        "Senke kontrolliert ab. Wiederholungen pro Seite."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia abajo.",
+        "Sujeta una mancuerna con la muñeca fuera de la rodilla.",
+        "Deja caer la muñeca, bajando la mancuerna.",
+        "Levanta el dorso de la mano hacia el techo extendiendo la muñeca.",
+        "Baja con control. Repeticiones por lado."
+      ],
+      "tips_en": [
+        "Use a much lighter load than for a regular wrist curl.",
+        "Move only at the wrist.",
+        "Squeeze the back of the forearm at the top."
+      ],
+      "tips_de": [
+        "Verwende deutlich weniger Last als beim normalen Handgelenk-Curl.",
+        "Bewege nur das Handgelenk.",
+        "Drücke die Außenseite des Unterarms oben fest zusammen."
+      ],
+      "tips_es": [
+        "Usa una carga mucho más ligera que en el curl de muñeca normal.",
+        "Mueve solo la muñeca.",
+        "Contrae la parte posterior del antebrazo arriba."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-reverse-wrist-curl-start.webp",
+          "peak": "images/flat/db-reverse-wrist-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-shrug",
+      "name_en": "Dumbbell Shrug",
+      "name_de": "Kurzhantel-Schulterzucken",
+      "name_es": "Encogimiento de Hombros con Mancuernas",
+      "description_en": "A dumbbell shrug targeting the upper trapezius for neck and upper back thickness.",
+      "description_de": "Kurzhantel-Schulterzucken für den oberen Trapezmuskel und die Dicke des oberen Rückens.",
+      "description_es": "Un encogimiento de hombros con mancuernas que trabaja el trapecio superior para dar volumen al cuello y la espalda alta.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "shrug",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding dumbbells at your sides.",
+        "Shrug your shoulders straight up as high as possible.",
+        "Hold briefly, then lower.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit Kurzhanteln seitlich.",
+        "Ziehe die Schultern so hoch wie möglich gerade nach oben.",
+        "Kurz halten, dann absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta mancuernas a los costados.",
+        "Encoge los hombros hacia arriba lo más alto posible.",
+        "Mantén brevemente y luego baja.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Do not roll your shoulders.",
+        "Focus on squeezing the traps at the top."
+      ],
+      "tips_de": [
+        "Schultern nicht rollen.",
+        "Fokussiere dich auf die Anspannung der Trapezmuskulatur oben."
+      ],
+      "tips_es": [
+        "No hagas círculos con los hombros.",
+        "Concéntrate en apretar el trapecio en la posición superior."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-shrug-start.webp",
+          "peak": "images/flat/db-shrug-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-skull-crusher",
+      "name_en": "Dumbbell Skull Crusher",
+      "name_de": "Kurzhantel-Skull-Crusher",
+      "name_es": "Skull Crusher con Mancuernas",
+      "description_en": "A lying triceps extension with dumbbells allowing independent arm movement.",
+      "description_de": "Liegende Trizepsstreckung mit Kurzhanteln für unabhängige Armbewegung.",
+      "description_es": "Una extensión de tríceps tumbado con mancuernas que permite el movimiento independiente de cada brazo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "skull-crusher",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench holding dumbbells over your chest.",
+        "Lower the dumbbells toward the sides of your head.",
+        "Extend your arms back up.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank, Kurzhanteln über der Brust.",
+        "Senke die Kurzhanteln zu den Seiten des Kopfes.",
+        "Strecke die Arme zurück nach oben.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano sosteniendo mancuernas sobre el pecho.",
+        "Baja las mancuernas hacia los lados de la cabeza.",
+        "Extiende los brazos hacia arriba.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep elbows pointing toward the ceiling.",
+        "Use a controlled tempo."
+      ],
+      "tips_de": [
+        "Ellbogen zur Decke gerichtet halten.",
+        "Kontrolliertes Tempo verwenden."
+      ],
+      "tips_es": [
+        "Mantén los codos apuntando hacia el techo.",
+        "Usa un tempo controlado."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-skull-crusher-start.webp",
+          "peak": "images/flat/db-skull-crusher-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-somersault-squat",
+      "name_en": "Dumbbell Somersault Squat",
+      "name_de": "Dumbbell Somersault Squat",
+      "name_es": "Sentadilla Somersault con Mancuerna",
+      "description_en": "A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern.",
+      "description_de": "Eine einarmige Greif-Kniebeuge mit Kurzhantel, die Rotation und Schultermobilität in das Squat-Muster bringt.",
+      "description_es": "Una sentadilla unilateral con alcance y mancuerna, que añade rotación y movilidad de hombro al patrón de sentadilla.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "mobility"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width holding a dumbbell in one hand at the shoulder.",
+        "Squat down while reaching the dumbbell forward and across the body.",
+        "Reach the bottom of the squat with the dumbbell extended past the opposite knee.",
+        "Drive through the heels to stand up, returning the dumbbell to the shoulder.",
+        "Complete reps per side, then switch."
+      ],
+      "instructions_de": [
+        "Stehe schulterbreit und halte eine Kurzhantel in einer Hand auf Schulterhöhe.",
+        "Hocke ab und strecke die Hantel nach vorn quer über den Körper.",
+        "Erreiche den unteren Punkt mit der Hantel über das gegenüberliegende Knie hinaus.",
+        "Drücke über die Fersen hoch und führe die Hantel zurück zur Schulter.",
+        "Wiederholungen pro Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Pies a la anchura de los hombros, sostén una mancuerna en una mano a la altura del hombro.",
+        "Baja en sentadilla mientras llevas la mancuerna al frente y cruzando el cuerpo.",
+        "Alcanza el punto bajo con la mancuerna extendida pasando la rodilla opuesta.",
+        "Empuja con los talones para subir, regresando la mancuerna al hombro.",
+        "Repeticiones por lado, luego cambia."
+      ],
+      "tips_en": [
+        "Move slowly through the rotation to keep the spine controlled.",
+        "Use a light dumbbell — the long lever taxes the shoulder.",
+        "Push the knees out to keep the squat track stable."
+      ],
+      "tips_de": [
+        "Bewege dich langsam durch die Rotation, halte die Wirbelsäule kontrolliert.",
+        "Nutze eine leichte Hantel — der lange Hebel belastet die Schulter.",
+        "Drücke die Knie nach außen für eine stabile Squat-Spur."
+      ],
+      "tips_es": [
+        "Mueve lento durante la rotación para mantener la columna controlada.",
+        "Usa una mancuerna ligera — la palanca larga exige al hombro.",
+        "Empuja las rodillas afuera para mantener la trayectoria estable."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-somersault-squat-start.webp",
+          "peak": "images/flat/db-somersault-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-squat",
+      "name_en": "Dumbbell Squat",
+      "name_de": "Kurzhantel-Kniebeuge",
+      "name_es": "Sentadilla con Mancuernas",
+      "description_en": "A back squat pattern loaded with a dumbbell in each hand, accessible without a barbell.",
+      "description_de": "Eine Kniebeuge mit je einer Kurzhantel pro Hand, ohne Langhantel zugänglich.",
+      "description_es": "Un patrón de sentadilla cargado con una mancuerna en cada mano, accesible sin barra.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width, a dumbbell in each hand at the sides.",
+        "Brace the core and keep the chest up.",
+        "Squat down by hinging at the hips and bending the knees.",
+        "Descend until the thighs are parallel or below.",
+        "Drive through the heels to stand back up."
+      ],
+      "instructions_de": [
+        "Schulterbreiter Stand, je eine Kurzhantel an den Seiten.",
+        "Spanne den Rumpf an, halte die Brust offen.",
+        "Hocke ab, indem du an den Hüften beugst und die Knie anwinkelst.",
+        "Senke ab, bis die Oberschenkel parallel oder tiefer sind.",
+        "Drücke über die Fersen wieder hoch."
+      ],
+      "instructions_es": [
+        "Pies a la anchura de los hombros, una mancuerna en cada mano a los lados.",
+        "Activa el core y mantén el pecho arriba.",
+        "Baja en sentadilla flexionando caderas y rodillas.",
+        "Desciende hasta que los muslos queden paralelos o más abajo.",
+        "Empuja con los talones para volver a subir."
+      ],
+      "tips_en": [
+        "Keep the chest up and the back flat throughout.",
+        "Push the knees out in line with the toes.",
+        "Use straps if grip becomes the limiting factor."
+      ],
+      "tips_de": [
+        "Brust offen, Rücken gerade halten.",
+        "Drücke die Knie in Linie mit den Zehen nach außen.",
+        "Nutze Zughilfen, wenn der Griff zum limitierenden Faktor wird."
+      ],
+      "tips_es": [
+        "Mantén el pecho arriba y la espalda recta.",
+        "Empuja las rodillas en línea con los dedos del pie.",
+        "Usa straps si el agarre se convierte en el factor limitante."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-squat-start.webp",
+          "peak": "images/flat/db-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-sumo-squat",
+      "name_en": "Dumbbell Sumo Squat",
+      "name_de": "Kurzhantel-Sumo-Kniebeuge",
+      "name_es": "Sentadilla Sumo con Mancuernas",
+      "description_en": "A wide-stance squat with dumbbells held at the sides, biasing the inner thighs and glutes.",
+      "description_de": "Eine breite Kniebeuge mit Kurzhanteln an den Seiten, die die Oberschenkel-Innenseiten und Gesäßmuskeln stärker beansprucht.",
+      "description_es": "Una sentadilla de pies anchos con mancuernas sujetadas a los lados, que enfatiza la cara interna de los muslos y los glúteos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet wider than shoulder-width, toes turned out about 30 degrees.",
+        "Hold a dumbbell in each hand at your sides.",
+        "Brace the core and keep the chest up.",
+        "Bend at the hips and knees to sit straight down into a deep squat.",
+        "Drive through the heels to return to standing.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stehe breiter als schulterbreit, die Zehen etwa 30 Grad nach außen gedreht.",
+        "Halte in jeder Hand eine Kurzhantel seitlich am Körper.",
+        "Spanne den Rumpf an und halte die Brust oben.",
+        "Beuge Hüfte und Knie und setze dich gerade nach unten in eine tiefe Kniebeuge.",
+        "Drücke durch die Fersen zurück in den Stand.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies más anchos que los hombros y las puntas giradas hacia afuera unos 30 grados.",
+        "Sujeta una mancuerna en cada mano a los lados.",
+        "Activa el core y mantén el pecho alto.",
+        "Flexiona caderas y rodillas para bajar recto en una sentadilla profunda.",
+        "Empuja con los talones para volver a ponerte de pie.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Track the knees over the toes — do not let them cave in.",
+        "Keep the torso as upright as the hip mobility allows.",
+        "Choose lighter dumbbells than for a regular squat; grip is the limiter."
+      ],
+      "tips_de": [
+        "Halte die Knie über den Zehen — lass sie nicht nach innen einknicken.",
+        "Halte den Oberkörper so aufrecht, wie es deine Hüftmobilität zulässt.",
+        "Wähle leichtere Kurzhanteln als bei einer normalen Kniebeuge — der Griff limitiert zuerst."
+      ],
+      "tips_es": [
+        "Alinea las rodillas con las puntas de los pies; no dejes que se vayan hacia dentro.",
+        "Mantén el torso tan erguido como te permita la movilidad de cadera.",
+        "Elige mancuernas más ligeras que en una sentadilla normal; el agarre es el límite."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-sumo-squat-start.webp",
+          "peak": "images/flat/db-sumo-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "db-svend-press",
+      "name_en": "Dumbbell Svend Press",
+      "name_de": "Kurzhantel Svend Press",
+      "name_es": "Press Svend con Mancuernas",
+      "description_en": "A standing chest exercise pressing two dumbbells together in front of the body, isolating the inner chest.",
+      "description_de": "Eine stehende Brustübung, bei der zwei Kurzhanteln vor dem Körper zusammengedrückt werden, isoliert die innere Brust.",
+      "description_es": "Un ejercicio de pecho de pie presionando dos mancuernas entre sí frente al cuerpo, aísla el pecho interno.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "chest_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand and press two dumbbells together horizontally at chest height.",
+        "Maintain the inward squeeze on the dumbbells throughout.",
+        "Press the dumbbells forward to full arm extension.",
+        "Pull them back to the chest under control.",
+        "Repeat for the prescribed reps."
+      ],
+      "instructions_de": [
+        "Stehe und drücke zwei Kurzhanteln horizontal vor der Brust zusammen.",
+        "Halte den inneren Druck auf die Hanteln durchgehend.",
+        "Presse die Hanteln nach vorn in volle Armstreckung.",
+        "Ziehe sie kontrolliert zurück zur Brust.",
+        "Wiederhole für die vorgegebene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "De pie, junta dos mancuernas horizontalmente a la altura del pecho.",
+        "Mantén la presión hacia adentro sobre las mancuernas todo el tiempo.",
+        "Empuja las mancuernas al frente hasta extender los brazos.",
+        "Tíralas de regreso al pecho con control.",
+        "Repite el número de repeticiones indicado."
+      ],
+      "tips_en": [
+        "The squeeze on the dumbbells is what makes the exercise — do not let them separate.",
+        "Use a light load — pec activation is the goal, not load.",
+        "Keep the elbows slightly bent at the lockout."
+      ],
+      "tips_de": [
+        "Der Druck auf die Hanteln macht die Übung — sie dürfen sich nicht trennen.",
+        "Nutze leichte Last — die Brustaktivierung ist das Ziel, nicht das Gewicht.",
+        "Halte die Ellenbogen am Lockout leicht gebeugt."
+      ],
+      "tips_es": [
+        "La presión entre las mancuernas hace el ejercicio — no dejes que se separen.",
+        "Usa carga ligera — el objetivo es activar el pecho, no levantar mucho.",
+        "Mantén los codos ligeramente flexionados en el lockout."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/db-svend-press-start.webp",
+          "peak": "images/flat/db-svend-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dead-bug",
+      "name_en": "Dead Bug",
+      "name_de": "Dead Bug",
+      "name_es": "Dead Bug",
+      "description_en": "A supine core exercise coordinating opposite limb extension to train deep core stability.",
+      "description_de": "Eine Rückenlage-Rumpfübung, bei der gegenüberliegende Gliedmaßen gestreckt werden, um die tiefe Rumpfstabilität zu trainieren.",
+      "description_es": "Un ejercicio de core en decúbito supino que coordina la extensión de extremidades opuestas para entrenar la estabilidad del core profundo.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis",
+        "transverse_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors"
+      ],
+      "goals": [
+        "endurance",
+        "rehabilitation"
+      ],
+      "tags": [
+        "core",
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with arms extended toward the ceiling and knees at 90 degrees.",
+        "Lower your right arm and left leg toward the floor while keeping the lower back pressed down.",
+        "Return to start.",
+        "Repeat on the other side.",
+        "Alternate."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, Arme zur Decke gestreckt, Knie in 90 Grad.",
+        "Senke den rechten Arm und das linke Bein Richtung Boden, dabei den Lendenbereich gedrückt halten.",
+        "Zurück zum Start.",
+        "Wechsle die Seite.",
+        "Alternieren."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con los brazos extendidos hacia el techo y las rodillas a 90 grados.",
+        "Baja el brazo derecho y la pierna izquierda hacia el suelo manteniendo la zona lumbar presionada contra el suelo.",
+        "Regresa a la posición inicial.",
+        "Repite del otro lado.",
+        "Alterna."
+      ],
+      "tips_en": [
+        "Press your lower back into the floor at all times.",
+        "Move slowly."
+      ],
+      "tips_de": [
+        "Presse den Lendenbereich jederzeit in den Boden.",
+        "Langsam bewegen."
+      ],
+      "tips_es": [
+        "Presiona la zona lumbar contra el suelo en todo momento.",
+        "Muévete despacio."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dead-bug-start.webp",
+          "peak": "images/flat/dead-bug-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dead-bug-hold",
+      "name_en": "Dead Bug Hold",
+      "name_de": "Dead-Bug-Halt",
+      "name_es": "Dead Bug Isométrico",
+      "description_en": "The extended position of the dead bug held for time: lying on the back with one arm overhead and the opposite leg straightened just above the floor, keeping the lower back flat against the ground.",
+      "description_de": "Die gestreckte Position des Dead Bug, statisch gehalten: in Rückenlage zeigt ein Arm über den Kopf, das gegenüberliegende Bein ist knapp über dem Boden gestreckt, und der untere Rücken bleibt flach am Boden.",
+      "description_es": "La posición extendida del dead bug mantenida en el tiempo: tumbado boca arriba con un brazo por encima de la cabeza y la pierna contraria estirada justo por encima del suelo, con la zona lumbar pegada al suelo.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis",
+        "transverse_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors"
+      ],
+      "goals": [
+        "endurance",
+        "rehabilitation"
+      ],
+      "tags": [
+        "core",
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with the arms pointing at the ceiling and the hips and knees bent to 90 degrees.",
+        "Press the lower back into the floor and keep it there for the whole set.",
+        "Extend one arm overhead and straighten the opposite leg until both hover just above the floor.",
+        "Hold that extended position for the prescribed time without letting the ribs flare or the back arch.",
+        "Return to the start and repeat with the other arm and leg."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, die Arme zeigen zur Decke, Hüften und Knie sind 90 Grad gebeugt.",
+        "Druck den unteren Rücken in den Boden und halte ihn den ganzen Satz über dort.",
+        "Streck einen Arm über den Kopf und das gegenüberliegende Bein aus, bis beide knapp über dem Boden schweben.",
+        "Halte diese gestreckte Position für die vorgegebene Zeit, ohne dass die Rippen aufklappen oder der Rücken ins Hohlkreuz geht.",
+        "Komm zurück in die Ausgangsposition und wiederhole das Ganze mit dem anderen Arm und Bein."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con los brazos apuntando al techo y las caderas y rodillas flexionadas a 90 grados.",
+        "Presiona la zona lumbar contra el suelo y mantenla ahí durante toda la serie.",
+        "Extiende un brazo por encima de la cabeza y estira la pierna contraria hasta que ambos queden suspendidos justo sobre el suelo.",
+        "Mantén esa posición extendida durante el tiempo indicado, sin que las costillas se abran ni la espalda se arquee.",
+        "Vuelve al inicio y repite con el otro brazo y la otra pierna."
+      ],
+      "tips_en": [
+        "If the lower back lifts off the floor, keep the leg higher rather than reaching for the ground.",
+        "Breathe out slowly during the hold; holding your breath is what usually breaks the brace.",
+        "Keep the extended arm beside the ear, not out to the side."
+      ],
+      "tips_de": [
+        "Hebt sich der untere Rücken vom Boden, halte das Bein höher, statt zum Boden zu greifen.",
+        "Atme während des Haltens langsam aus - die Luft anzuhalten bricht meistens die Rumpfspannung.",
+        "Lass den gestreckten Arm neben dem Ohr und nicht zur Seite auswandern."
+      ],
+      "tips_es": [
+        "Si la zona lumbar se despega del suelo, mantén la pierna más alta en lugar de buscar el suelo.",
+        "Exhala despacio durante el mantenimiento; aguantar la respiración es lo que suele romper la tensión del tronco.",
+        "Mantén el brazo extendido junto a la oreja, no abierto hacia el lado."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/dead-bug-hold-main.webp"
+        }
+      }
+    },
+    {
+      "id": "dead-hang",
+      "name_en": "Dead Hang",
+      "name_de": "Dead Hang",
+      "name_es": "Colgado Pasivo",
+      "description_en": "A static hang from a pull-up bar with arms fully extended, primarily challenging grip and forearm strength.",
+      "description_de": "Ein statisches Hängen an der Klimmzugstange mit gestreckten Armen, das vor allem die Griffkraft der Unterarme trainiert.",
+      "description_es": "Una suspensión estática en barra de dominadas que fortalece el agarre y la musculatura de antebrazos y espalda.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "forearm_flexors"
+      ],
+      "secondary_muscles": [
+        "latissimus_dorsi",
+        "rectus_abdominis",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "static-hold",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Grip a pull-up bar with palms facing away, shoulder-width apart.",
+        "Hang with your arms fully extended and feet off the ground.",
+        "Relax your shoulders and let your body hang.",
+        "Keep your core lightly engaged.",
+        "Hold for the desired duration."
+      ],
+      "instructions_de": [
+        "Greife die Klimmzugstange mit Handflächen nach vorne, schulterbreit.",
+        "Hänge mit vollständig gestreckten Armen, Füße vom Boden.",
+        "Entspanne die Schultern und lass den Körper hängen.",
+        "Halte den Rumpf leicht angespannt.",
+        "Halte für die gewünschte Dauer."
+      ],
+      "instructions_es": [
+        "Agarra la barra de dominadas con las palmas mirando hacia afuera, a la anchura de los hombros.",
+        "Cuélgate con los brazos completamente extendidos y los pies sin tocar el suelo.",
+        "Relaja los hombros y deja que el cuerpo cuelgue.",
+        "Mantén el core ligeramente activo.",
+        "Aguanta el tiempo deseado."
+      ],
+      "tips_en": [
+        "Build up your hold time gradually across sessions.",
+        "Breathe steadily throughout the hold instead of holding your breath.",
+        "Land softly with bent knees when you release the bar."
+      ],
+      "tips_de": [
+        "Atme ruhig weiter, statt die Luft anzuhalten.",
+        "Lass die Beine locker hängen, ohne zu pendeln.",
+        "Steigere die Hängezeit schrittweise über mehrere Einheiten."
+      ],
+      "tips_es": [
+        "Empieza con tiempos cortos y auméntalos de forma gradual.",
+        "Respira tranquilo y evita tensar el cuello.",
+        "Baja con control en lugar de soltarte de golpe."
+      ],
+      "met": 4.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/dead-hang-main.webp"
+        }
+      }
+    },
+    {
+      "id": "deadlift",
+      "name_en": "Barbell Deadlift",
+      "name_de": "Langhantel-Kreuzheben",
+      "name_es": "Peso Muerto con Barra",
+      "description_en": "A full-body compound lift that primarily targets the posterior chain.",
+      "description_de": "Eine ganzkörperliche Grundübung, die hauptsächlich die hintere Muskelkette beansprucht.",
+      "description_es": "Un levantamiento compuesto de cuerpo completo que trabaja principalmente la cadena posterior.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "quadriceps",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength",
+        "power"
+      ],
+      "tags": [
+        "powerlifting",
+        "pull_day",
+        "big_three",
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet hip-width apart, bar over mid-foot.",
+        "Hinge at the hips and grip the bar.",
+        "Brace your core and lift by extending hips and knees.",
+        "Stand tall at the top, then lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe hüftbreit, Stange über dem Mittelfuß.",
+        "Beuge die Hüfte und greife die Stange.",
+        "Spanne den Rumpf an und hebe durch Strecken von Hüfte und Knien.",
+        "Strecke dich oben vollständig auf, dann kontrolliert absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "De pie con los pies a la anchura de las caderas y la barra sobre el medio del pie.",
+        "Bisagra en las caderas y agarra la barra.",
+        "Contrae el core y levanta extendiendo caderas y rodillas.",
+        "Ponte completamente erguido arriba y luego baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep the bar close to your body.",
+        "Do not round your lower back."
+      ],
+      "tips_de": [
+        "Halte die Stange nah am Körper.",
+        "Den Lendenbereich nicht runden."
+      ],
+      "tips_es": [
+        "Mantén la barra cerca del cuerpo.",
+        "No redondees la zona lumbar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/deadlift-start.webp",
+          "peak": "images/flat/deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "decline-bench-press",
+      "name_en": "Decline Bench Press",
+      "name_de": "Negativbankdrücken",
+      "name_es": "Press de Banca Declinado",
+      "description_en": "A compound chest press on a decline bench targeting the lower pectorals.",
+      "description_de": "Eine Druckübung auf der Negativbank für die untere Brust.",
+      "description_es": "Un press de pecho compuesto en banco declinado que trabaja el pectoral inferior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set the bench to a decline angle. Lie down and secure your feet.",
+        "Unrack the barbell and lower it to your lower chest.",
+        "Press back up to the start.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Bank auf Negativ. Leg dich hin und sichere die Füße.",
+        "Nimm die Langhantel ab und senke sie zur Unterseite der Brust.",
+        "Drücke zurück zum Start.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Ajusta el banco en declinación. Túmbate y asegura los pies.",
+        "Descuelga la barra y bájala hasta el pecho inferior.",
+        "Vuelve a empujar hasta la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your back flat on the bench.",
+        "Use a spotter when working with heavier loads."
+      ],
+      "tips_de": [
+        "Halte den Rücken flach auf der Bank.",
+        "Nutze einen Sicherungspartner bei schweren Gewichten."
+      ],
+      "tips_es": [
+        "Mantén la espalda plana sobre el banco.",
+        "Usa un ayudante cuando trabajes con cargas más pesadas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/decline-bench-press-start.webp",
+          "peak": "images/flat/decline-bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "decline-bench-press-barbell",
+      "name_en": "Decline Barbell Bench Press",
+      "name_de": "Negativbank-Langhanteldrücken",
+      "name_es": "Press de Banca Declinado con Barra",
+      "description_en": "A barbell compound press on a decline bench emphasizing the lower chest.",
+      "description_de": "Langhantel-Druckübung auf der Negativbank mit Betonung der unteren Brust.",
+      "description_es": "Un press compuesto con barra en banco declinado que enfatiza el pecho inferior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set the bench to a decline angle. Lie down and secure your feet.",
+        "Grip the bar slightly wider than shoulder-width.",
+        "Lower the bar to your lower chest, then press back up.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Bank auf Negativ. Leg dich hin und sichere die Füße.",
+        "Greife die Stange etwas breiter als schulterbreit.",
+        "Senke die Stange zur Unterseite der Brust, dann zurückdrücken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Ajusta el banco en declinación. Túmbate y asegura los pies.",
+        "Agarra la barra ligeramente más ancha que la anchura de los hombros.",
+        "Baja la barra hasta el pecho inferior y luego empuja hacia arriba.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Control the descent.",
+        "Keep elbows at about 45 degrees to the torso."
+      ],
+      "tips_de": [
+        "Senke kontrolliert ab.",
+        "Ellbogen ca. 45 Grad zum Rumpf halten."
+      ],
+      "tips_es": [
+        "Controla el descenso.",
+        "Mantén los codos a unos 45 grados respecto al torso."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/decline-bench-press-barbell-start.webp",
+          "peak": "images/flat/decline-bench-press-barbell-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "decline-bench-press-ez-bar",
+      "name_en": "Decline EZ-Bar Bench Press",
+      "name_de": "Negativbank-SZ-Stangen-Drücken",
+      "name_es": "Press de Banca Declinado con Barra Z",
+      "description_en": "A decline press using an EZ-bar for a wrist-friendly grip targeting the lower chest.",
+      "description_de": "Negativbank-Drücken mit SZ-Stange für handgelenkschonendes Training der unteren Brust.",
+      "description_es": "Un press declinado con barra Z y agarre cómodo para las muñecas que trabaja el pecho inferior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set the bench to a decline. Secure your feet and grip the EZ-bar.",
+        "Lower the bar to your lower chest.",
+        "Press back up explosively.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Bank auf Negativ. Füße sichern und SZ-Stange greifen.",
+        "Senke die Stange zur Unterseite der Brust.",
+        "Explosiv zurückdrücken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Ajusta el banco en declinación. Asegura los pies y agarra la barra Z.",
+        "Baja la barra hasta el pecho inferior.",
+        "Empuja hacia arriba de forma explosiva.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The angled grip reduces wrist strain.",
+        "Keep your core braced."
+      ],
+      "tips_de": [
+        "Der angewinkelte Griff reduziert die Handgelenkbelastung.",
+        "Rumpf angespannt halten."
+      ],
+      "tips_es": [
+        "El agarre angulado reduce la tensión en las muñecas.",
+        "Mantén el core contraído."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/decline-bench-press-ez-bar-start.webp",
+          "peak": "images/flat/decline-bench-press-ez-bar-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "decline-crunch",
+      "name_en": "Decline Crunch",
+      "name_de": "Negativbank-Crunch",
+      "name_es": "Crunch Declinado",
+      "description_en": "A crunch performed on a decline bench, increasing the range of motion and resistance on the abs.",
+      "description_de": "Ein Crunch auf der Negativbank, der Bewegungsumfang und Widerstand für die Bauchmuskeln erhöht.",
+      "description_es": "Un crunch realizado en banco declinado, aumentando el rango de movimiento y la resistencia sobre los abdominales.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Secure your feet at the top of a decline bench.",
+        "Lie back with hands crossed on your chest or behind your head.",
+        "Crunch up by flexing your spine toward your knees.",
+        "Squeeze your abs at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Sichere die Füße oben an der Negativbank.",
+        "Leg dich zurück, Hände auf der Brust gekreuzt oder hinter dem Kopf.",
+        "Crunch nach oben durch Beugen der Wirbelsäule zu den Knien.",
+        "Spanne die Bauchmuskeln oben an.",
+        "Kontrolliert absenken und wiederholen."
+      ],
+      "instructions_es": [
+        "Asegura los pies en la parte superior del banco declinado.",
+        "Recuéstate con las manos cruzadas sobre el pecho o detrás de la cabeza.",
+        "Sube contrayendo la columna hacia las rodillas.",
+        "Aprieta el abdomen en la posición superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Curl your spine up rather than pulling on your neck.",
+        "Exhale as you crunch and squeeze the abs at the top.",
+        "Lower slowly instead of dropping back to the bench."
+      ],
+      "tips_de": [
+        "Rolle die Wirbelsäule ein, statt am Nacken zu ziehen.",
+        "Atme beim Aufrollen aus und spanne die Bauchmuskeln oben fest an.",
+        "Senke dich langsam ab, statt auf die Bank zurückzufallen."
+      ],
+      "tips_es": [
+        "Enrolla la columna en lugar de tirar del cuello.",
+        "Exhala al subir y aprieta los abdominales arriba.",
+        "Baja despacio en lugar de dejarte caer sobre el banco."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/decline-crunch-start.webp",
+          "peak": "images/flat/decline-crunch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "decline-db-fly",
+      "name_en": "Decline Dumbbell Fly",
+      "name_de": "Negativbank-Kurzhantel-Flys",
+      "name_es": "Aperturas con Mancuernas en Banco Declinado",
+      "description_en": "An isolation fly movement performed on a decline bench to emphasize the lower chest.",
+      "description_de": "Isolations-Flybewegung auf der Negativbank mit Betonung der unteren Brust.",
+      "description_es": "Un movimiento de apertura en banco declinado para enfatizar el pecho inferior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "chest-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a decline bench holding dumbbells above your chest.",
+        "With a slight elbow bend, lower the dumbbells wide to each side.",
+        "Squeeze the chest to bring them back up.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf die Negativbank, Kurzhanteln über der Brust.",
+        "Senke die Kurzhanteln mit leichter Ellbogenbeugung weit zur Seite.",
+        "Drücke die Brust zusammen, um sie zurückzubringen.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco declinado sosteniendo mancuernas sobre el pecho.",
+        "Con una ligera flexión de codos, baja las mancuernas ampliamente hacia los lados.",
+        "Aprieta el pecho para subirlas de nuevo.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Do not fully lock out the elbows.",
+        "Focus on the stretch at the bottom."
+      ],
+      "tips_de": [
+        "Die Ellbogen nicht vollständig durchstrecken.",
+        "Fokus auf die Dehnung unten."
+      ],
+      "tips_es": [
+        "No extiendas completamente los codos.",
+        "Concéntrate en el estiramiento en la posición inferior."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/decline-db-fly-start.webp",
+          "peak": "images/flat/decline-db-fly-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "decline-push-up",
+      "name_en": "Decline Push-Up",
+      "name_de": "Negativer Push-Up",
+      "name_es": "Flexión Declinada",
+      "description_en": "A bodyweight push-up with feet elevated to increase upper chest and shoulder activation.",
+      "description_de": "Ein Push-Up mit erhöhten Füßen zur stärkeren Aktivierung der oberen Brust und Schultern.",
+      "description_es": "Una flexión con los pies elevados para aumentar la activación del pecho superior y los hombros.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "endurance"
+      ],
+      "tags": [
+        "calisthenics",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Place your feet on an elevated surface and hands on the ground.",
+        "Lower your chest to the floor in a controlled manner.",
+        "Push back up to the start.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Füße auf eine erhöhte Fläche und die Hände auf den Boden.",
+        "Senke die Brust kontrolliert zum Boden.",
+        "Drücke zurück zum Start.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Coloca los pies en una superficie elevada y las manos en el suelo.",
+        "Baja el pecho hacia el suelo de forma controlada.",
+        "Vuelve a empujar hasta la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your body in a straight line.",
+        "The higher the elevation, the more upper chest is targeted."
+      ],
+      "tips_de": [
+        "Halte den Körper in einer geraden Linie.",
+        "Je höher die Elevation, desto mehr wird die obere Brust beansprucht."
+      ],
+      "tips_es": [
+        "Mantén el cuerpo en línea recta.",
+        "Cuanto mayor sea la elevación, más se trabaja el pecho superior."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/decline-push-up-start.webp",
+          "peak": "images/flat/decline-push-up-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "deficit-deadlift",
+      "name_en": "Deficit Deadlift",
+      "name_de": "Defizit-Kreuzheben",
+      "name_es": "Peso Muerto en Déficit",
+      "description_en": "A deadlift performed standing on a low platform, extending the range of motion to build strength off the floor.",
+      "description_de": "Ein Kreuzheben im Stand auf einer kleinen Erhöhung, das den Bewegungsweg verlängert und die Startkraft vom Boden verbessert.",
+      "description_es": "Un peso muerto ejecutado sobre una plataforma baja que amplía el recorrido y exige más a isquiotibiales y glúteos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "latissimus_dorsi",
+        "quadriceps",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand on a small platform with a loaded barbell over your midfoot.",
+        "Hinge down and grip the bar just outside your knees.",
+        "Drive through your legs to stand up while keeping the bar close.",
+        "Lock out your hips and knees at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Stehe auf einer kleinen Erhöhung mit einer beladenen Langhantel über dem Mittelfuß.",
+        "Beuge dich herunter und greife die Stange knapp außerhalb der Knie.",
+        "Treibe durch die Beine, um aufzustehen, dabei die Stange nah halten.",
+        "Strecke Hüfte und Knie oben vollständig durch.",
+        "Kontrolliert absenken und wiederholen."
+      ],
+      "instructions_es": [
+        "De pie sobre una plataforma pequeña con una barra cargada sobre el medio del pie.",
+        "Bisagra hacia abajo y agarra la barra justo por fuera de las rodillas.",
+        "Empuja con las piernas para ponerte erguido manteniendo la barra cerca.",
+        "Bloquea caderas y rodillas en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Keep your back flat; the extra depth makes rounding more likely.",
+        "Use less weight than your conventional deadlift to maintain positioning.",
+        "Take the slack out of the bar before initiating the pull."
+      ],
+      "tips_de": [
+        "Halte den Rücken trotz der tieferen Startposition durchgehend neutral.",
+        "Baue Ganzkörperspannung auf, bevor sich die Stange vom Boden löst.",
+        "Nutze weniger Gewicht als beim klassischen Kreuzheben vom Boden."
+      ],
+      "tips_es": [
+        "Mantén la columna neutra en todo el recorrido ampliado.",
+        "Usa menos peso del que mueves en tu peso muerto habitual.",
+        "Domina el peso muerto convencional antes de probar esta variante."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/deficit-deadlift-start.webp",
+          "peak": "images/flat/deficit-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "deficit-push-ups",
+      "name_en": "Deficit Push Ups",
+      "name_de": "Defizit-Push-Ups",
+      "name_es": "Flexiones en Déficit",
+      "description_en": "A push-up variation with hands on raised supports, lowering the chest below hand level for a greater range of motion.",
+      "description_de": "Eine Liegestütz-Variante mit den Händen auf Erhöhungen, bei der die Brust unter Handniveau abgesenkt wird, um den Bewegungsweg zu vergrößern.",
+      "description_es": "Una flexión de brazos con las manos sobre soportes elevados, que aumenta el rango de movimiento y el estiramiento del pectoral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Place your hands on two elevated surfaces like parallettes or blocks.",
+        "Assume a plank position with hands under your shoulders.",
+        "Lower your chest below the level of your hands.",
+        "Press back up to extend your arms.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stelle die Hände auf zwei erhöhte Flächen wie Parallettes oder Blöcke.",
+        "Nimm die Plank-Position ein, Hände unter den Schultern.",
+        "Senke die Brust unter das Niveau der Hände.",
+        "Drücke zurück, um die Arme zu strecken.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Coloca las manos en dos superficies elevadas como parallettes o bloques.",
+        "Adopta la posición de plancha con las manos bajo los hombros.",
+        "Baja el pecho por debajo del nivel de las manos.",
+        "Empuja hacia arriba para extender los brazos.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Avoid letting your hips sag during the deep stretch.",
+        "Work within a pain-free depth and increase it gradually.",
+        "Keep your elbows tracking back rather than flaring wide."
+      ],
+      "tips_de": [
+        "Senke dich nur so tief ab, wie deine Schultern schmerzfrei bleiben.",
+        "Halte den Körper in einer Linie, ohne die Hüfte durchhängen zu lassen.",
+        "Lass die Ellenbogen nicht weit nach außen wandern."
+      ],
+      "tips_es": [
+        "Baja solo hasta donde tus hombros toleren el estiramiento.",
+        "Mantén el cuerpo en línea recta, sin hundir la cadera.",
+        "Progresa desde las flexiones normales antes de añadir déficit."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/deficit-push-ups-start.webp",
+          "peak": "images/flat/deficit-push-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "diamond-push-ups",
+      "name_en": "Diamond Push Ups",
+      "name_de": "Diamant-Push-Ups",
+      "name_es": "Flexiones en Diamante",
+      "description_en": "A close-hand push-up with thumbs and index fingers forming a diamond, shifting the emphasis onto the triceps.",
+      "description_de": "Ein enger Liegestütz, bei dem Daumen und Zeigefinger eine Raute formen — verlagert die Belastung auf den Trizeps.",
+      "description_es": "Una flexión con las manos juntas formando un diamante con pulgares e índices, trasladando el énfasis a los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Assume a push-up position with hands close together forming a diamond.",
+        "Keep your elbows tucked close to your sides.",
+        "Lower your chest toward your hands.",
+        "Press back up to extend your arms.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Nimm die Push-Up-Position ein, Hände eng zusammen und bilden ein Diamantmuster.",
+        "Halte die Ellbogen nah an den Seiten.",
+        "Senke die Brust zu den Händen.",
+        "Drücke zurück, um die Arme zu strecken.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Adopta la posición de flexión con las manos juntas formando un diamante.",
+        "Mantén los codos pegados a los costados.",
+        "Baja el pecho hacia las manos.",
+        "Empuja hacia arriba para extender los brazos.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your elbows tracking back along your sides, not flared out.",
+        "Hold your body in a rigid straight line from head to heels.",
+        "Lower with control until your chest reaches your hands."
+      ],
+      "tips_de": [
+        "Führe die Ellbogen eng am Körper nach hinten, nicht nach außen.",
+        "Halte den Körper in einer festen geraden Linie von Kopf bis Fersen.",
+        "Senke dich kontrolliert ab, bis die Brust deine Hände erreicht."
+      ],
+      "tips_es": [
+        "Lleva los codos hacia atrás pegados a los costados, sin abrirlos.",
+        "Mantén el cuerpo en una línea recta y rígida de la cabeza a los talones.",
+        "Baja con control hasta que el pecho llegue a las manos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/diamond-push-ups-start.webp",
+          "peak": "images/flat/diamond-push-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dips",
+      "name_en": "Chest Dips",
+      "name_de": "Chest Dips",
+      "name_es": "Fondos para Pecho",
+      "description_en": "A compound bodyweight exercise targeting the lower chest and triceps.",
+      "description_de": "Eine zusammengesetzte Körpergewichtsübung für die untere Brust und den Trizeps.",
+      "description_es": "Un ejercicio compuesto de peso corporal que trabaja el pecho inferior y los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dip_station",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "calisthenics",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "dips",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Grip parallel dip bars and lift yourself to the top position with arms locked.",
+        "Lean your torso forward slightly.",
+        "Lower your body by bending your elbows until shoulders are below elbows.",
+        "Press back up to the starting position.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Greife die parallelen Dip-Stangen und hebe dich mit gestreckten Armen in die obere Position.",
+        "Lehne den Oberkörper leicht nach vorne.",
+        "Senke den Körper durch Beugen der Ellbogen, bis die Schultern unter den Ellbogen sind.",
+        "Drücke zurück in die Ausgangsposition.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Agarra las barras paralelas y súbete a la posición superior con los brazos extendidos.",
+        "Inclina el torso ligeramente hacia adelante.",
+        "Baja el cuerpo doblando los codos hasta que los hombros queden por debajo de los codos.",
+        "Vuelve a empujar hasta la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your shoulders pulled down away from your ears.",
+        "Bend your knees and cross your ankles to minimize swinging.",
+        "Stop the descent if you feel pinching in your shoulders."
+      ],
+      "tips_de": [
+        "Senke dich kontrolliert ab, statt nach unten zu fallen.",
+        "Halte die Schultern aktiv weg von den Ohren.",
+        "Arbeite ohne Schwung aus den Beinen."
+      ],
+      "tips_es": [
+        "Acentúa la inclinación del torso si quieres más trabajo de pecho.",
+        "Detén la bajada si notas molestia en el hombro.",
+        "Evita encoger los hombros hacia las orejas al empujar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dips-start.webp",
+          "peak": "images/flat/dips-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dolphin-pose",
+      "name_en": "Dolphin Pose",
+      "name_de": "Delfin-Haltung",
+      "name_es": "Postura del Delfín",
+      "description_en": "An inverted V held on the forearms: the hips lift towards the ceiling while the shoulders take the load, which makes it the standard preparation for forearm inversions.",
+      "description_de": "Ein umgekehrtes V auf den Unterarmen: die Hüften schieben nach oben, die Schultern tragen die Last - die Standardvorbereitung für Unterarm-Umkehrhaltungen.",
+      "description_es": "Una V invertida sostenida sobre los antebrazos: las caderas suben hacia el techo mientras los hombros asumen la carga, la preparación estándar para las inversiones sobre antebrazos.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kneel and place the forearms on the floor shoulder-width apart with the elbows under the shoulders.",
+        "Tuck the toes and lift the hips up and back until the body forms an inverted V.",
+        "Press the forearms down and draw the shoulders away from the ears; let the heels stay high.",
+        "Hold the position for the prescribed time, keeping the neck relaxed between the arms.",
+        "Lower the knees to the floor to come out."
+      ],
+      "instructions_de": [
+        "Knie dich hin und setz die Unterarme schulterbreit auf, die Ellbogen unter den Schultern.",
+        "Stell die Zehen auf und heb die Hüften nach oben und hinten, bis der Körper ein umgekehrtes V bildet.",
+        "Druck die Unterarme in den Boden und zieh die Schultern von den Ohren weg; die Fersen dürfen hoch bleiben.",
+        "Halte die Position für die vorgegebene Zeit, der Nacken bleibt entspannt zwischen den Armen.",
+        "Setz die Knie ab, um herauszukommen."
+      ],
+      "instructions_es": [
+        "Arrodíllate y apoya los antebrazos en el suelo a la anchura de los hombros, con los codos bajo los hombros.",
+        "Mete los dedos de los pies y eleva las caderas arriba y atrás hasta formar una V invertida.",
+        "Presiona los antebrazos contra el suelo y aleja los hombros de las orejas; los talones pueden quedar altos.",
+        "Mantén la posición durante el tiempo indicado, con el cuello relajado entre los brazos.",
+        "Baja las rodillas al suelo para salir."
+      ],
+      "tips_en": [
+        "Keep the elbows from sliding apart; a strap around the upper arms holds the width.",
+        "Bend the knees generously so the spine stays long instead of chasing straight legs.",
+        "Walk the feet slightly closer to the elbows to take more weight into the shoulders."
+      ],
+      "tips_de": [
+        "Lass die Ellbogen nicht auseinanderrutschen - ein Gurt um die Oberarme hält die Breite.",
+        "Beug die Knie großzügig, damit die Wirbelsäule lang bleibt, statt gestreckte Beine zu erzwingen.",
+        "Geh mit den Füßen etwas näher an die Ellbogen, um mehr Gewicht in die Schultern zu bringen."
+      ],
+      "tips_es": [
+        "Evita que los codos se abran; una cinta alrededor de los brazos mantiene la distancia.",
+        "Flexiona bien las rodillas para que la columna siga larga en lugar de perseguir piernas rectas.",
+        "Acerca un poco los pies a los codos para llevar más peso a los hombros."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/dolphin-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "donkey-calf-raise",
+      "name_en": "Donkey Calf Raise",
+      "name_de": "Esel-Wadenheben",
+      "name_es": "Elevación de Pantorrilla a la Burra",
+      "description_en": "A bent-over calf raise that maximizes calf stretch by hinging at the hips.",
+      "description_de": "Ein vornübergebeugtes Wadenheben, das die Wadendehnung durch das Hüftbeugen maximiert.",
+      "description_es": "Una elevación de pantorrilla inclinada que maximiza el estiramiento al flexionar las caderas.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius"
+      ],
+      "secondary_muscles": [
+        "soleus"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "calf_focus"
+      ],
+      "variation_group": "calf-raise",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Bend at the hips and rest the forearms on a bench or sturdy support.",
+        "Place the balls of the feet on a raised platform with heels free.",
+        "Drop the heels below platform level for a full stretch.",
+        "Drive up onto the toes as high as possible, squeezing the calves.",
+        "Lower under control to a deep stretch."
+      ],
+      "instructions_de": [
+        "Beuge dich an den Hüften und lege die Unterarme auf eine Bank.",
+        "Stelle die Fußballen auf eine erhöhte Plattform, Fersen frei.",
+        "Senke die Fersen unter Plattformhöhe für volle Dehnung.",
+        "Drücke so hoch wie möglich auf die Zehen, spanne die Waden an.",
+        "Senke kontrolliert in eine tiefe Dehnung."
+      ],
+      "instructions_es": [
+        "Flexiona las caderas y apoya los antebrazos sobre un banco.",
+        "Coloca las puntas de los pies en una plataforma elevada, talones al aire.",
+        "Baja los talones por debajo de la plataforma para un estiramiento completo.",
+        "Empuja arriba sobre las puntas tanto como puedas, contrayendo las pantorrillas.",
+        "Baja con control hasta el estiramiento profundo."
+      ],
+      "tips_en": [
+        "Pause briefly at the top to maximize the contraction.",
+        "Use a slow eccentric for full stretch.",
+        "Add a partner or weight on the lower back for resistance."
+      ],
+      "tips_de": [
+        "Halte oben kurz inne für maximale Kontraktion.",
+        "Nutze eine langsame exzentrische Phase für volle Dehnung.",
+        "Lass einen Partner oder ein Gewicht auf den unteren Rücken für Widerstand."
+      ],
+      "tips_es": [
+        "Pausa brevemente arriba para maximizar la contracción.",
+        "Usa una excéntrica lenta para el estiramiento completo.",
+        "Añade un compañero o peso sobre la zona lumbar para más resistencia."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/donkey-calf-raise-start.webp",
+          "peak": "images/flat/donkey-calf-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "doorway-chest-stretch",
+      "name_en": "Doorway Chest Stretch",
+      "name_de": "Türrahmen-Brustdehnung",
+      "name_es": "Estiramiento de Pecho en el Marco",
+      "description_en": "An open-arm stretch that lengthens the chest and front shoulders by drawing the arms back.",
+      "description_de": "Eine Dehnung mit geöffneten Armen, die durch das Zurückführen der Arme Brust und vordere Schultern dehnt.",
+      "description_es": "Un estiramiento de brazos abiertos que alarga el pecho y los hombros frontales al llevar los brazos atrás.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall and raise your arms into a goalpost position.",
+        "Bend your elbows ninety degrees, forearms vertical.",
+        "Draw your elbows back and squeeze your shoulder blades.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und hebe die Arme in eine Torpfosten-Position.",
+        "Beuge die Ellbogen um neunzig Grad, die Unterarme senkrecht.",
+        "Führe die Ellbogen zurück und ziehe die Schulterblätter zusammen.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Párate erguido y sube los brazos en posición de portería.",
+        "Flexiona los codos noventa grados, antebrazos verticales.",
+        "Lleva los codos atrás y junta los omóplatos.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Keep your ribs down and avoid arching your back.",
+        "Stretch to mild tension, never to pain."
+      ],
+      "tips_de": [
+        "Halte die Rippen unten und vermeide ein Hohlkreuz.",
+        "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
+      ],
+      "tips_es": [
+        "Mantén las costillas abajo y evita arquear la espalda.",
+        "Estira hasta una tensión leve, nunca hasta el dolor."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/doorway-chest-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "double-db-kickstand-deadlift",
+      "name_en": "Double Dumbbell Kickstand Deadlift",
+      "name_de": "Doppeltes Kurzhantel-Kickstand-Kreuzheben",
+      "name_es": "Peso Muerto Kickstand con Doble Mancuerna",
+      "description_en": "A staggered-stance hip hinge with two dumbbells that distributes load primarily through the front leg while the back foot lightly grounds for balance.",
+      "description_de": "Ein Hüftscharnier im gestaffelten Stand mit zwei Kurzhanteln, bei dem das Vorderbein die Hauptlast trägt und der Hinterfuß als Balance dient.",
+      "description_es": "Un movimiento de bisagra de cadera en postura escalonada con dos mancuernas que carga principalmente la pierna delantera con el pie trasero como apoyo de equilibrio.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "erector_spinae"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "pull_day"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall and step one foot back so only the toes touch the floor.",
+        "Hold a dumbbell in each hand at hip height.",
+        "Hinge at the hips, lowering both dumbbells toward mid-shin while keeping the back flat.",
+        "Keep most of your weight on the front foot throughout.",
+        "Drive through the front heel to return to standing. Switch sides after all reps."
+      ],
+      "instructions_de": [
+        "Stelle einen Fuß zurück, sodass nur die Zehenspitzen den Boden leicht berühren.",
+        "Halte je eine Kurzhantel in beiden Händen auf Hüfthöhe.",
+        "Beuge dich aus der Hüfte und senke beide Kurzhanteln zur Schienbeinhöhe; Rücken bleibt gerade.",
+        "Halte das meiste Körpergewicht auf dem Vorderfuß.",
+        "Drücke durch die Ferse des Vorderfußes zurück in die Ausgangsposition. Seite wechseln."
+      ],
+      "instructions_es": [
+        "Coloca un pie detrás de modo que solo los dedos toquen el suelo.",
+        "Sostén una mancuerna en cada mano a la altura de la cadera.",
+        "Bisagra en la cadera bajando ambas mancuernas hacia la espinilla con la espalda recta.",
+        "Mantén la mayor parte del peso en el pie delantero.",
+        "Empuja con el talón delantero para volver a posición inicial. Cambia de lado."
+      ],
+      "tips_en": [
+        "Keep the dumbbells close to the legs throughout the movement.",
+        "Stop when you feel a stretch in the front hamstring.",
+        "Complete all reps on one side before switching."
+      ],
+      "tips_de": [
+        "Führe die Kurzhanteln nah an den Beinen entlang.",
+        "Stoppe, sobald du eine Dehnung in der Kniesehne des Vorderbeins spürst.",
+        "Alle Wiederholungen auf einer Seite, dann Seite wechseln."
+      ],
+      "tips_es": [
+        "Mantén las mancuernas cerca de las piernas.",
+        "Para al notar el estiramiento en el isquiotibial de la pierna delantera.",
+        "Completa todas las repeticiones en un lado antes de cambiar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-db-kickstand-deadlift-start.webp",
+          "peak": "images/flat/double-db-kickstand-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-db-overhead-carry",
+      "name_en": "Double Dumbbell Overhead Carry",
+      "name_de": "Doppel-Kurzhantel-Überkopftragen",
+      "name_es": "Paseo con Dos Mancuernas sobre la Cabeza",
+      "description_en": "A loaded walk with a dumbbell locked out above each shoulder, doubling the overhead load and removing the free arm that would otherwise help you balance.",
+      "description_de": "Ein Tragegang mit je einer Kurzhantel über jeder Schulter, der die Überkopflast verdoppelt und den freien Arm nimmt, mit dem du sonst ausbalancieren würdest.",
+      "description_es": "Un paseo cargado con una mancuerna bloqueada sobre cada hombro, que duplica la carga por encima de la cabeza y elimina el brazo libre que de otro modo te ayudaría a equilibrarte.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "serratus_anterior",
+        "transverse_abdominis",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "strength",
+        "endurance"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "shoulder_stability",
+        "core",
+        "full_body"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean or press a dumbbell to lockout above each shoulder.",
+        "Straighten both elbows fully and pull your shoulder blades up into the weights rather than shrugging away from them.",
+        "Brace hard and keep your ribs down — with both arms overhead the temptation to arch is much stronger.",
+        "Walk forward with short, deliberate strides, keeping both dumbbells stacked over your shoulders.",
+        "Keep breathing shallowly and steadily instead of holding your breath for the whole carry.",
+        "Carry for the desired distance, then lower both weights under control."
+      ],
+      "instructions_de": [
+        "Bring je eine Kurzhantel im Umsetzen oder Drücken über jede Schulter in die gestreckte Position.",
+        "Streck beide Ellenbogen vollständig und schieb die Schulterblätter in die Gewichte hinein, statt sie wegzuziehen.",
+        "Spann fest an und halt die Rippen unten — mit beiden Armen oben ist der Zug ins Hohlkreuz deutlich stärker.",
+        "Geh mit kurzen, bewussten Schritten vorwärts und halt beide Hanteln über den Schultern gestapelt.",
+        "Atme flach und gleichmäßig weiter, statt die Luft über die ganze Strecke anzuhalten.",
+        "Trag die gewünschte Distanz und setz dann beide Gewichte kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Lleva una mancuerna, en cargada o press, hasta el bloqueo sobre cada hombro.",
+        "Estira ambos codos del todo y empuja las escápulas hacia los pesos en lugar de encogerte alejándote de ellos.",
+        "Aprieta fuerte y mantén las costillas abajo — con los dos brazos arriba la tentación de arquearse es mucho mayor.",
+        "Camina hacia delante con zancadas cortas y deliberadas, manteniendo ambas mancuernas alineadas sobre los hombros.",
+        "Sigue respirando de forma superficial y constante en vez de aguantar el aire todo el recorrido.",
+        "Carga la distancia deseada y baja después ambos pesos de forma controlada."
+      ],
+      "tips_en": [
+        "Start lighter than your single-arm carry weight per hand. Two arms overhead is not twice as easy, it is twice as much to stabilise.",
+        "Have a plan for bailing out before you start, and carry where you can drop the weights safely.",
+        "Short distances done well beat long ones done bent. Stop the set when your ribs start to flare, not when your shoulders give out."
+      ],
+      "tips_de": [
+        "Fang pro Hand leichter an als beim einarmigen Tragen. Zwei Arme über Kopf sind nicht halb so schwer, sondern doppelt so viel zu stabilisieren.",
+        "Überleg dir vorher, wie du notfalls aussteigst, und trag dort, wo du die Gewichte gefahrlos fallen lassen kannst.",
+        "Kurze, saubere Strecken schlagen lange, krumme. Beende den Satz, wenn die Rippen aufklappen — nicht erst, wenn die Schultern nachgeben."
+      ],
+      "tips_es": [
+        "Empieza con menos peso por mano que en el paseo a un brazo. Dos brazos por encima de la cabeza no son la mitad de fáciles, son el doble de estabilizar.",
+        "Ten pensado cómo abandonar la serie antes de empezar, y carga donde puedas soltar los pesos sin peligro.",
+        "Distancias cortas bien hechas superan a las largas hechas torcido. Corta la serie cuando se abran las costillas, no cuando cedan los hombros."
+      ],
+      "met": 5.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/double-db-overhead-carry-main.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-bicep-curl",
+      "name_en": "Double Kettlebell Bicep Curl",
+      "name_de": "Double Kettlebell Bizeps-Curl",
+      "name_es": "Curl de Bíceps con Dos Pesas Rusas",
+      "description_en": "A standing biceps curl with one kettlebell in each hand, held by the handle. The offset mass at the bottom of the bell adds a mild grip and stability challenge.",
+      "description_de": "Ein stehender Bizeps-Curl mit je einer Kettlebell in jeder Hand, am Griff gehalten. Die versetzte Masse am unteren Ende der Kugel erhöht leicht die Anforderungen an Griffkraft und Stabilität.",
+      "description_es": "Un curl de bíceps de pie con una pesa rusa en cada mano, sujeta por el asa. La masa descentrada en la parte inferior de la pesa añade un ligero reto de agarre y estabilidad.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "pull_day"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a kettlebell in each hand by the handle, palms facing forward.",
+        "Keep the elbows tucked to the sides and the bells hanging at arm length.",
+        "Curl both kettlebells up toward the shoulders by flexing the elbows.",
+        "Squeeze the biceps at the top, then lower under control to the starting position.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe mit je einer Kettlebell am Griff in jeder Hand, Handflächen nach vorne.",
+        "Halte die Ellbogen an den Seiten; die Kettlebells hängen gestreckt herab.",
+        "Curle beide Kettlebells durch Beugen der Ellbogen zu den Schultern.",
+        "Spanne den Bizeps oben an, dann senke kontrolliert in die Ausgangsposition.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando una pesa rusa en cada mano por el asa, con las palmas mirando hacia adelante.",
+        "Mantén los codos pegados a los costados y las pesas colgando a lo largo de los brazos.",
+        "Sube ambas pesas rusas hacia los hombros flexionando los codos.",
+        "Aprieta los bíceps en la parte superior, luego baja de forma controlada hasta la posición inicial.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Do not let the bells swing — control the eccentric.",
+        "Elbows stay pinned to the sides; no shoulder flexion.",
+        "Grip hard throughout; the bell wants to pull the wrist into extension."
+      ],
+      "tips_de": [
+        "Lass die Kettlebells nicht schwingen – kontrolliere die exzentrische Phase.",
+        "Ellbogen bleiben seitlich fixiert; keine Schulterbeugung.",
+        "Greife die ganze Zeit fest zu; die Kettlebell zieht das Handgelenk in die Extension."
+      ],
+      "tips_es": [
+        "No dejes que las pesas oscilen — controla la fase excéntrica.",
+        "Los codos permanecen pegados a los costados; sin flexión de hombros.",
+        "Agarra con fuerza durante todo el movimiento; la pesa tiende a extender la muñeca."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-bicep-curl-start.webp",
+          "peak": "images/flat/double-kettlebell-bicep-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-clean",
+      "name_en": "Double Kettlebell Clean",
+      "name_de": "Double Kettlebell Clean",
+      "name_es": "Clean con Dos Pesas Rusas",
+      "description_en": "An explosive hip hinge that racks two kettlebells to the shoulders simultaneously, the foundation for double-KB pressing and jerking.",
+      "description_de": "Eine explosive Hüftbeuge, die zwei Kettlebells gleichzeitig in die Rack-Position auf den Schultern bringt – die Grundlage für Double-KB-Drücken und -Jerken.",
+      "description_es": "Un jalón de cadera explosivo que lleva dos pesas rusas simultáneamente hasta los hombros en posición de rack, base para los press y jerk con doble pesa rusa.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae",
+        "forearm_flexors",
+        "trapezius"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with two kettlebells on the floor between your feet, handles angled slightly inward.",
+        "Hinge at the hips, grip the handles, and hike the kettlebells back between the legs.",
+        "Explosively extend the hips to drive the kettlebells up along the body.",
+        "As they reach chest height, spear your hands through the handles to catch them at the rack position on the shoulders.",
+        "Lower back to the hang by hinging at the hips and guiding the bells between the legs.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stelle dich mit zwei Kettlebells auf dem Boden zwischen deinen Füßen auf; Griffe leicht nach innen gedreht.",
+        "Beuge die Hüften, greife die Griffe und schwinge die Kettlebells zwischen den Beinen nach hinten.",
+        "Strecke die Hüften explosiv, um die Kettlebells am Körper nach oben zu treiben.",
+        "Wenn sie Brusthöhe erreichen, führe die Hände durch die Griffe und fange sie in der Rack-Position auf den Schultern auf.",
+        "Senke zurück in die Hang-Position, indem du die Hüften beugst und die Kettlebells zwischen die Beine führst.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie con dos pesas rusas en el suelo entre tus pies, con las asas ligeramente giradas hacia adentro.",
+        "Inclínate desde las caderas, agarra las asas y envía las pesas rusas hacia atrás entre las piernas.",
+        "Extiende las caderas de forma explosiva para impulsar las pesas rusas hacia arriba a lo largo del cuerpo.",
+        "Cuando lleguen a la altura del pecho, mete las manos por las asas para recibirlas en la posición de rack sobre los hombros.",
+        "Baja de vuelta a la posición colgante inclinándote desde las caderas y guiando las pesas entre las piernas.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Spear the hands through — don't let the kettlebells flip over and bang the wrists.",
+        "Drive with the hips; the arms only guide the path."
+      ],
+      "tips_de": [
+        "Führe die Hände durch die Griffe – lass die Kettlebells nicht umkippen und gegen die Handgelenke schlagen.",
+        "Der Antrieb kommt aus den Hüften; die Arme führen nur die Bahn."
+      ],
+      "tips_es": [
+        "Mete las manos por las asas — no dejes que las pesas se vuelquen y golpeen las muñecas.",
+        "El impulso viene de las caderas; los brazos solo guían el trayecto."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-clean-start.webp",
+          "peak": "images/flat/double-kettlebell-clean-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-clean-and-press",
+      "name_en": "Double Kettlebell Clean and Press",
+      "name_de": "Doppel-Kettlebell Clean and Press",
+      "name_es": "Clean and press con doble kettlebell",
+      "description_en": "A full-body power exercise that cleans two kettlebells from the floor to the racked position at the shoulders and then presses both overhead to lockout in one continuous sequence.",
+      "description_de": "Eine Ganzkörper-Kraftübung, bei der zwei Kettlebells vom Boden in die Racking-Position an den Schultern gecleant und anschließend in einer durchgehenden Bewegung über Kopf bis zum Lockout gedrückt werden.",
+      "description_es": "Un ejercicio de fuerza de cuerpo completo que sube dos kettlebells desde el suelo hasta la posición de rack en los hombros y luego las presiona por encima de la cabeza hasta la extensión completa en una secuencia continua.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "quadriceps",
+        "rectus_abdominis",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "power",
+        "strength",
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day"
+      ],
+      "variation_group": "clean",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with two kettlebells on the floor between your feet, feet about hip-width apart, and hinge at the hips to grip one handle in each hand.",
+        "Drive through your legs and extend your hips explosively to pull both kettlebells up, then rotate your elbows under and catch the bells in the racked position at the front of your shoulders.",
+        "Brace your core and press both kettlebells overhead until your arms are fully locked out.",
+        "Lower the kettlebells back to the racked position, then down to the floor under control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stelle dich mit zwei Kettlebells auf dem Boden zwischen den Füßen hin, die Füße etwa hüftbreit, und beuge dich aus der Hüfte, um mit jeder Hand einen Griff zu fassen.",
+        "Drücke dich explosiv aus den Beinen und strecke die Hüfte, um beide Kettlebells nach oben zu ziehen; drehe dann die Ellbogen darunter und fange die Bells in der Racking-Position vorne an den Schultern.",
+        "Spanne den Rumpf an und drücke beide Kettlebells über Kopf, bis die Arme vollständig gestreckt sind.",
+        "Senke die Kettlebells zurück in die Racking-Position und anschließend kontrolliert zum Boden ab.",
+        "Wiederhole die Bewegung für die gewünschte Wiederholungszahl."
+      ],
+      "instructions_es": [
+        "Colócate con dos kettlebells en el suelo entre los pies, separados a la anchura de las caderas, y flexiona las caderas para agarrar un asa con cada mano.",
+        "Empuja con las piernas y extiende las caderas de forma explosiva para tirar de ambas kettlebells hacia arriba; luego rota los codos por debajo y recibe las pesas en la posición de rack, al frente de los hombros.",
+        "Activa el core y presiona ambas kettlebells por encima de la cabeza hasta bloquear los brazos por completo.",
+        "Baja las kettlebells de vuelta a la posición de rack y después al suelo de forma controlada.",
+        "Repite las repeticiones deseadas."
+      ],
+      "tips_en": [
+        "Keep the kettlebells close to your body during the clean and punch your hands around and through the handles as you catch them, so the bells settle on your forearms instead of banging into them.",
+        "Use a slight dip-drive from the legs and hips to start the press, then finish with the shoulders — keep your core tight so you do not lean back under the load.",
+        "At lockout keep your wrists straight and the kettlebells stacked over your elbows and shoulders, with your head returning to a neutral position between the bells."
+      ],
+      "tips_de": [
+        "Führe die Kettlebells beim Clean nah am Körper und schiebe die Hände um die Griffe herum und durch sie hindurch, damit die Bells sanft auf den Unterarmen landen, statt dagegenzuschlagen.",
+        "Leite den Druck mit einem leichten Dip-Drive aus Beinen und Hüfte ein und schließe mit den Schultern ab – halte den Rumpf fest, damit du dich unter der Last nicht nach hinten lehnst.",
+        "Halte im Lockout die Handgelenke gerade und die Kettlebells über Ellbogen und Schultern gestapelt, den Kopf zwischen den Bells in neutraler Position."
+      ],
+      "tips_es": [
+        "Mantén las kettlebells cerca del cuerpo durante el clean y pasa las manos alrededor y a través de las asas al recibirlas, para que las pesas se asienten sobre los antebrazos en lugar de golpearlos.",
+        "Inicia la presión con un breve impulso de piernas y caderas (dip-drive) y termina con los hombros; mantén el core firme para no inclinarte hacia atrás bajo la carga.",
+        "En el bloqueo mantén las muñecas rectas y las kettlebells alineadas sobre los codos y los hombros, con la cabeza en posición neutra entre las pesas."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-clean-and-press-start.webp",
+          "peak": "images/flat/double-kettlebell-clean-and-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-dead-clean",
+      "name_en": "Double Kettlebell Dead Clean",
+      "name_de": "Double Kettlebell Dead Clean",
+      "name_es": "Dead Clean con Dos Pesas Rusas",
+      "description_en": "An explosive kettlebell movement cleaning two bells from the floor to the rack position, with each rep starting from a dead stop.",
+      "description_de": "Ein Clean mit zwei Kettlebells, bei dem beide Kugeln durch eine explosive Hüftstreckung vom Boden in die Rack-Position gezogen werden.",
+      "description_es": "Un clean con dos pesas rusas desde el suelo que desarrolla potencia de cadera llevando ambas pesas a la posición de rack.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "forearm_flexors",
+        "quadriceps",
+        "trapezius"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "clean",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set two kettlebells on the floor between your feet.",
+        "Hinge down and grip both handles.",
+        "Drive explosively through your legs and hips.",
+        "Pull the kettlebells up and rotate them to the rack position.",
+        "Lower them back to the floor and repeat."
+      ],
+      "instructions_de": [
+        "Stelle zwei Kettlebells auf dem Boden zwischen deinen Füßen auf.",
+        "Beuge dich herunter und greife beide Griffe.",
+        "Treibe explosiv durch Beine und Hüften.",
+        "Ziehe die Kettlebells nach oben und rotiere sie in die Rack-Position.",
+        "Senke sie zurück auf den Boden und wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Coloca dos pesas rusas en el suelo entre tus pies.",
+        "Inclínate y agarra ambas asas.",
+        "Empuja de forma explosiva con las piernas y las caderas.",
+        "Tira de las pesas rusas hacia arriba y gíralas hasta la posición de rack.",
+        "Bájalas de vuelta al suelo y repite."
+      ],
+      "tips_en": [
+        "Guide the bells close to your body as they travel up.",
+        "Keep your wrists straight as the bells settle into the rack.",
+        "Reset a tight hinge position before every rep."
+      ],
+      "tips_de": [
+        "Halte den Rücken beim Abheben gerade und den Rumpf fest.",
+        "Führe die Kettlebells eng am Körper nach oben.",
+        "Lass die Kugeln sanft ins Rack rotieren, statt sie gegen die Unterarme schlagen zu lassen."
+      ],
+      "tips_es": [
+        "Genera la fuerza con las caderas, no con los brazos.",
+        "Mantén las pesas cerca del cuerpo durante la subida.",
+        "Recibe en el rack con suavidad, sin golpear los antebrazos."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-dead-clean-start.webp",
+          "peak": "images/flat/double-kettlebell-dead-clean-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-dead-split-snatch",
+      "name_en": "Double Kettlebell Dead Split Snatch",
+      "name_de": "Double Kettlebell Dead Split Snatch",
+      "name_es": "Dead Split Snatch con Dos Pesas Rusas",
+      "description_en": "An Olympic-style kettlebell lift snatching two bells from the floor to overhead, caught in a split stance.",
+      "description_de": "Eine Snatch-Variante mit zwei Kettlebells, die vom Boden in einem Zug über Kopf gerissen und in der Split-Position abgefangen werden.",
+      "description_es": "Un snatch con dos pesas rusas desde el suelo que se recibe en posición de tijera con los brazos bloqueados arriba.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings",
+        "quadriceps",
+        "trapezius"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "snatch",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set two kettlebells on the floor between your feet.",
+        "Hinge down and grip both handles firmly.",
+        "Explosively pull the kettlebells overhead in one motion.",
+        "Drop into a split stance to catch them at lockout.",
+        "Recover by stepping feet back together."
+      ],
+      "instructions_de": [
+        "Stelle zwei Kettlebells auf dem Boden zwischen deinen Füßen auf.",
+        "Beuge dich herunter und greife beide Griffe fest.",
+        "Ziehe die Kettlebells in einer Bewegung explosiv über den Kopf.",
+        "Gehe in einen Ausfallschritt, um sie im Lockout aufzufangen.",
+        "Kehre in die Ausgangsposition zurück, indem du die Füße wieder zusammenstellst."
+      ],
+      "instructions_es": [
+        "Coloca dos pesas rusas en el suelo entre tus pies.",
+        "Inclínate y agarra ambas asas con firmeza.",
+        "Tira de las pesas rusas por encima de la cabeza de forma explosiva en un solo movimiento.",
+        "Cae en postura dividida para recibirlas con los brazos bloqueados.",
+        "Recupera la posición juntando los pies."
+      ],
+      "tips_en": [
+        "Punch up through the handles to achieve a stable overhead lockout.",
+        "Keep your front knee tracking over your foot in the split.",
+        "Stay tall through your torso as you drop under the bells."
+      ],
+      "tips_de": [
+        "Greife fest und spanne den Rumpf an, bevor du ziehst.",
+        "Stabilisiere den Stand im Split, erst dann richtest du dich auf.",
+        "Beginne mit leichten Kugeln, bis der Ablauf sicher sitzt."
+      ],
+      "tips_es": [
+        "Practica la tijera sin peso hasta dominar la recepción.",
+        "Recibe con los codos completamente bloqueados.",
+        "Mantén el torso erguido al entrar en la tijera."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-dead-split-snatch-start.webp",
+          "peak": "images/flat/double-kettlebell-dead-split-snatch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-jerk",
+      "name_en": "Double Kettlebell Jerk",
+      "name_de": "Double Kettlebell Jerk",
+      "name_es": "Jerk con Dos Pesas Rusas",
+      "description_en": "An overhead lift using a double dip-drive to launch two kettlebells from the rack to lockout, the hallmark lift of kettlebell sport.",
+      "description_de": "Eine Überkopfübung mit doppeltem Dip-Drive, um zwei Kettlebells von der Rack-Position in den Lockout zu befördern – die Kerndisziplin im Kettlebell-Sport.",
+      "description_es": "Un levantamiento por encima de la cabeza que utiliza un doble impulso de piernas para elevar dos pesas rusas desde el rack hasta el bloqueo, el movimiento emblema del deporte de pesas rusas.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Start with two kettlebells racked on the shoulders, elbows resting on the hips.",
+        "Perform a short dip at the knees, then explosively extend the legs to drive the kettlebells up.",
+        "As the bells rise, perform a second dip under them by bending the knees again.",
+        "Catch the kettlebells overhead with arms locked out, then stand fully upright.",
+        "Lower them back to the rack under control and repeat."
+      ],
+      "instructions_de": [
+        "Starte mit zwei Kettlebells in der Rack-Position auf den Schultern, Ellbogen auf den Hüften.",
+        "Führe einen kurzen Dip in den Knien aus, dann strecke die Beine explosiv, um die Kettlebells nach oben zu treiben.",
+        "Wenn die Kettlebells steigen, führe einen zweiten Dip darunter durch, indem du die Knie erneut beugst.",
+        "Fange die Kettlebells über dem Kopf mit gestreckten Armen auf, dann stehe vollständig aufrecht.",
+        "Senke sie kontrolliert zurück in die Rack-Position und wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Comienza con dos pesas rusas en rack sobre los hombros, con los codos apoyados sobre las caderas.",
+        "Realiza una pequeña flexión de rodillas y luego extiende las piernas de forma explosiva para impulsar las pesas hacia arriba.",
+        "Cuando suban, realiza una segunda flexión de rodillas por debajo de ellas.",
+        "Recibe las pesas rusas por encima de la cabeza con los brazos bloqueados y ponte completamente de pie.",
+        "Bájalas de vuelta al rack de forma controlada y repite."
+      ],
+      "tips_en": [
+        "The jerk is two dips, not one — the second dip is what lets you lock out with light arms.",
+        "Breathe on every rep; hold is a separate skill."
+      ],
+      "tips_de": [
+        "Der Jerk hat zwei Dips, nicht einen – der zweite Dip ermöglicht den Lockout mit leichten Armen.",
+        "Atme bei jeder Wiederholung; das Halten ist eine eigenständige Fertigkeit."
+      ],
+      "tips_es": [
+        "El jerk tiene dos impulsos, no uno — el segundo impulso es el que te permite bloquear con los brazos relajados.",
+        "Respira en cada repetición; el hold es una habilidad aparte."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-jerk-start.webp",
+          "peak": "images/flat/double-kettlebell-jerk-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-overhead-carry",
+      "name_en": "Double Kettlebell Overhead Carry",
+      "name_de": "Doppel-Kettlebell-Überkopftragen",
+      "name_es": "Paseo con Dos Kettlebells sobre la Cabeza",
+      "description_en": "A loaded walk with a kettlebell locked out above each shoulder — the hardest of the carries to keep still, combining the offset mass of the bells with double the overhead load.",
+      "description_de": "Ein Tragegang mit je einer Kettlebell über jeder Schulter — von allen Tragevarianten die am schwersten ruhig zu haltende, weil sich die versetzte Masse der Kugeln mit der doppelten Überkopflast verbindet.",
+      "description_es": "Un paseo cargado con una kettlebell bloqueada sobre cada hombro — el más difícil de sostener quieto de todos los paseos, ya que combina la masa descentrada de las bolas con el doble de carga por encima de la cabeza.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "forearm_extensors",
+        "serratus_anterior",
+        "transverse_abdominis",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "strength",
+        "endurance"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "shoulder_stability",
+        "core",
+        "full_body"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean two kettlebells to the rack, then press or push press both to lockout overhead.",
+        "Straighten both elbows and settle each bell behind and above its wrist, with your wrists straight.",
+        "Pull your ribs down and brace hard before the first step; with both bells overhead there is nothing to counterbalance with.",
+        "Walk forward with short, controlled strides, keeping both bells stacked over your shoulders.",
+        "Keep looking straight ahead and breathe steadily through the carry.",
+        "Cover the desired distance, then lower both bells to the rack and down under control."
+      ],
+      "instructions_de": [
+        "Bring zwei Kettlebells in die Rack-Position und drück oder stoß beide über Kopf in die Streckung.",
+        "Streck beide Ellenbogen und leg jede Kugel hinter und über ihr Handgelenk, die Handgelenke bleiben gerade.",
+        "Zieh die Rippen nach unten und spann fest an, bevor du losgehst — mit beiden Kugeln oben gibt es nichts zum Gegensteuern.",
+        "Geh mit kurzen, kontrollierten Schritten vorwärts und halt beide Kugeln über den Schultern gestapelt.",
+        "Schau geradeaus und atme über die ganze Strecke ruhig weiter.",
+        "Leg die gewünschte Distanz zurück, setz dann beide Kugeln über die Rack-Position kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Lleva dos kettlebells al rack y luego pásalas a bloqueo por encima de la cabeza con press o push press.",
+        "Estira ambos codos y asienta cada bola por detrás y por encima de su muñeca, con las muñecas rectas.",
+        "Lleva las costillas abajo y aprieta fuerte antes del primer paso; con las dos bolas arriba no queda nada con lo que contrapesar.",
+        "Camina hacia delante con zancadas cortas y controladas, manteniendo ambas bolas alineadas sobre los hombros.",
+        "Sigue mirando al frente y respira de forma constante durante todo el paseo.",
+        "Cubre la distancia deseada y baja después ambas bolas al rack y al suelo de forma controlada."
+      ],
+      "tips_en": [
+        "Earn this one. Be comfortable with the single-bell overhead carry on both sides before loading two.",
+        "Only do it where you can safely drop both bells, and know which way you will step if you have to.",
+        "Distance should be short and posture perfect. The moment your back arches or a wrist folds, the set is finished."
+      ],
+      "tips_de": [
+        "Verdien dir diese Variante. Beherrsche das einarmige Überkopftragen auf beiden Seiten sicher, bevor du zwei Kugeln nimmst.",
+        "Mach sie nur dort, wo du beide Kugeln gefahrlos fallen lassen kannst — und wisse vorher, wohin du dann trittst.",
+        "Die Distanz bleibt kurz und die Haltung perfekt. Sobald der Rücken ins Hohlkreuz geht oder ein Handgelenk einknickt, ist der Satz vorbei."
+      ],
+      "tips_es": [
+        "Gánate este ejercicio. Domina el paseo con una sola kettlebell por ambos lados antes de cargar dos.",
+        "Hazlo solo donde puedas soltar ambas bolas con seguridad, y ten claro hacia dónde te apartarás si hace falta.",
+        "La distancia debe ser corta y la postura perfecta. En cuanto la espalda se arquee o se doble una muñeca, la serie ha terminado."
+      ],
+      "met": 5.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/double-kettlebell-overhead-carry-main.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-overhead-press",
+      "name_en": "Double Kettlebell Overhead Press",
+      "name_de": "Double Kettlebell Schulterdrücken",
+      "name_es": "Press por Encima de la Cabeza con Dos Pesas Rusas",
+      "description_en": "A strict overhead press with two kettlebells from the rack position, demanding shoulder strength and a braced core.",
+      "description_de": "Ein Überkopfdrücken mit zwei Kettlebells aus der Rack-Position, das Schultern, Trizeps und Rumpfstabilität gleichzeitig fordert.",
+      "description_es": "Un press vertical con dos pesas rusas desde la posición de rack que desarrolla hombros y tríceps con gran exigencia del core.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "rectus_abdominis",
+        "serratus_anterior",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean two kettlebells to the rack position at your shoulders.",
+        "Stand tall with feet hip-width apart.",
+        "Press both kettlebells straight overhead.",
+        "Lock out your arms at the top.",
+        "Lower back to the rack position and repeat."
+      ],
+      "instructions_de": [
+        "Reinige zwei Kettlebells in die Rack-Position auf den Schultern.",
+        "Stehe aufrecht, Füße hüftbreit.",
+        "Drücke beide Kettlebells gerade über den Kopf.",
+        "Strecke die Arme oben vollständig durch.",
+        "Senke zurück in die Rack-Position und wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Lleva dos pesas rusas al rack sobre los hombros.",
+        "Ponte de pie con los pies separados al ancho de las caderas.",
+        "Empuja ambas pesas rusas directamente hacia arriba.",
+        "Bloquea los brazos en la parte superior.",
+        "Baja de vuelta a la posición de rack y repite."
+      ],
+      "tips_en": [
+        "Squeeze your glutes and brace your abs before each press.",
+        "Keep your forearms vertical as you drive the bells up.",
+        "Avoid flaring your ribs or arching your lower back at lockout."
+      ],
+      "tips_de": [
+        "Spanne Gesäß und Bauch fest an, um ein Hohlkreuz zu vermeiden.",
+        "Drücke beide Kugeln gleichzeitig hoch, ohne dass eine Seite absinkt.",
+        "Halte die Handgelenke gerade über den Unterarmen."
+      ],
+      "tips_es": [
+        "Aprieta el abdomen para evitar arquear la zona lumbar.",
+        "Adelanta ligeramente la cabeza cuando las pesas pasen la frente.",
+        "Baja al rack con control entre repeticiones."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-overhead-press-start.webp",
+          "peak": "images/flat/double-kettlebell-overhead-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-push-press",
+      "name_en": "Double Kettlebell Push Press",
+      "name_de": "Double Kettlebell Push Press",
+      "name_es": "Push Press con Dos Pesas Rusas",
+      "description_en": "A push press with two kettlebells in the rack. The leg drive (single dip) lets you launch heavier loads overhead than a strict press — the middle tier between strict OHP and full jerk.",
+      "description_de": "Ein Push Press mit zwei Kettlebells im Rack. Der Beinantrieb (einmaliger Dip) erlaubt es, schwerere Lasten über den Kopf zu bewegen als beim strikten Drücken – die mittlere Stufe zwischen strengem Schulterdrücken und vollem Jerk.",
+      "description_es": "Un push press con dos pesas rusas en rack. El impulso de piernas (un solo descenso) permite lanzar más carga por encima de la cabeza que en un press estricto — el nivel intermedio entre el press militar estricto y el jerk.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "lateral_deltoid",
+        "quadriceps",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "power",
+        "strength",
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with two kettlebells racked at the shoulders, elbows down and tucked.",
+        "Feet shoulder-width, core braced.",
+        "Dip the knees slightly while keeping the torso vertical.",
+        "Explosively extend the legs and press both bells overhead in one motion.",
+        "Lock out with the bells over the mid-foot.",
+        "Lower back to the rack under control.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe mit zwei Kettlebells in der Rack-Position auf den Schultern, Ellbogen unten und nah am Körper.",
+        "Füße schulterbreit, Rumpf angespannt.",
+        "Beuge die Knie leicht, während der Oberkörper senkrecht bleibt.",
+        "Strecke die Beine explosiv und drücke beide Kettlebells in einer Bewegung über den Kopf.",
+        "Lockout mit den Kettlebells über dem Mittelfuß.",
+        "Senke kontrolliert zurück in die Rack-Position.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie con dos pesas rusas en rack sobre los hombros, codos hacia abajo y pegados.",
+        "Pies al ancho de los hombros, core contraído.",
+        "Flexiona ligeramente las rodillas manteniendo el torso vertical.",
+        "Extiende las piernas de forma explosiva y empuja ambas pesas por encima de la cabeza en un solo movimiento.",
+        "Bloquea los brazos con las pesas sobre el punto medio del pie.",
+        "Baja de vuelta al rack de forma controlada.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Only ONE dip — if you re-bend the knees under the bell, that is a jerk.",
+        "Drive from the legs, the arms finish.",
+        "The torso stays vertical throughout; no lean."
+      ],
+      "tips_de": [
+        "Nur EIN Dip – wenn du die Knie unter den Kettlebells erneut beugst, ist das ein Jerk.",
+        "Der Antrieb kommt aus den Beinen, die Arme vollenden die Bewegung.",
+        "Der Oberkörper bleibt die ganze Zeit senkrecht – kein Zurücklehnen."
+      ],
+      "tips_es": [
+        "Solo UN descenso — si vuelves a doblar las rodillas bajo las pesas, eso es un jerk.",
+        "El impulso viene de las piernas; los brazos terminan el movimiento.",
+        "El torso permanece vertical en todo momento; sin inclinación."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-push-press-start.webp",
+          "peak": "images/flat/double-kettlebell-push-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-rear-delt-row",
+      "name_en": "Double Kettlebell Rear Delt Row",
+      "name_de": "Doppel-Kettlebell-Rudern für die hintere Schulter",
+      "name_es": "Remo con Dos Pesas Rusas para Deltoides Posterior",
+      "description_en": "A bent-over row with a kettlebell in each hand and the elbows driven out wide of the torso, which shifts the work off the lats and onto the posterior deltoids and upper back.",
+      "description_de": "Ein vorgebeugtes Rudern mit je einer Kettlebell in jeder Hand und weit vom Oberkörper abgespreizten Ellbogen — das verlagert die Arbeit vom Latissimus auf den hinteren Deltamuskel und den oberen Rücken.",
+      "description_es": "Un remo inclinado con una pesa rusa en cada mano y los codos abiertos hacia fuera, lejos del torso, que traslada el trabajo de los dorsales a los deltoides posteriores y la parte alta de la espalda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "posterior_deltoid",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "erector_spinae",
+        "latissimus_dorsi",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "shoulder_focus",
+        "knee_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "rear-delt-row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand a kettlebell just outside each foot with your feet about hip-width apart.",
+        "Hinge at the hips with a flat back until your torso is close to parallel with the floor, letting your knees bend slightly.",
+        "Take both handles with an overhand grip and let your arms hang straight down from your shoulders.",
+        "Row both bells up by driving your elbows out to the sides, away from your ribs rather than back along them.",
+        "Stop when your upper arms are roughly in line with your shoulders, and squeeze your shoulder blades together.",
+        "Lower the bells under control until your arms hang straight again, and repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Stell je eine Kettlebell knapp außerhalb der Füße ab, die Füße etwa hüftbreit.",
+        "Beuge dich mit flachem Rücken aus der Hüfte vor, bis der Oberkörper fast parallel zum Boden ist, die Knie bleiben leicht gebeugt.",
+        "Greif beide Griffe im Obergriff und lass die Arme gerade von den Schultern hängen.",
+        "Rudere beide Kettlebells nach oben, indem du die Ellbogen weit zur Seite treibst — weg von den Rippen, nicht an ihnen entlang nach hinten.",
+        "Stopp, wenn die Oberarme etwa auf einer Linie mit den Schultern sind, und zieh die Schulterblätter zusammen.",
+        "Senke die Kettlebells kontrolliert ab, bis die Arme wieder gerade hängen, und wiederhole für die gewünschte Wiederholungszahl."
+      ],
+      "instructions_es": [
+        "Coloca una pesa rusa justo por fuera de cada pie, con los pies separados a la anchura de las caderas.",
+        "Inclínate desde las caderas con la espalda plana hasta que el torso quede casi paralelo al suelo, con las rodillas ligeramente flexionadas.",
+        "Sujeta ambas asas con agarre prono y deja los brazos colgando rectos desde los hombros.",
+        "Rema ambas pesas llevando los codos hacia los lados, alejándolos de las costillas en lugar de deslizarlos hacia atrás junto a ellas.",
+        "Detente cuando los brazos queden más o menos en línea con los hombros y aprieta los omóplatos.",
+        "Baja las pesas de forma controlada hasta que los brazos vuelvan a colgar rectos y repite las repeticiones deseadas."
+      ],
+      "tips_en": [
+        "The wide elbow is the whole exercise. Let it drift in against your ribs and you are doing an ordinary double kettlebell row, training your lats instead of your rear delts.",
+        "Use less weight than you would for a normal row. The flared elbow is a long lever and the rear delts are a far smaller engine than the lats.",
+        "Hold the hinge angle steady. Standing up as you pull hands the work to the traps and lower back and shortens the range where the rear delts actually work."
+      ],
+      "tips_de": [
+        "Der weit abgespreizte Ellbogen ist die ganze Übung. Wandert er an die Rippen, machst du ein normales Doppel-Kettlebell-Rudern und trainierst den Latissimus statt die hintere Schulter.",
+        "Nimm weniger Gewicht als beim normalen Rudern. Der abgespreizte Ellbogen ist ein langer Hebel, und die hintere Schulter ist ein deutlich kleinerer Motor als der Latissimus.",
+        "Halte den Beugewinkel der Hüfte konstant. Wer sich beim Zug aufrichtet, verlagert die Arbeit auf Trapez und unteren Rücken und verkürzt genau den Bereich, in dem die hintere Schulter arbeitet."
+      ],
+      "tips_es": [
+        "El codo abierto es toda la clave. Si se pega a las costillas estarás haciendo un remo con dos pesas rusas normal y trabajando los dorsales en lugar de los deltoides posteriores.",
+        "Usa menos carga que en un remo convencional. El codo abierto es una palanca larga y el deltoides posterior es un motor mucho más pequeño que el dorsal.",
+        "Mantén constante el ángulo de la inclinación. Enderezarte al tirar traslada el trabajo al trapecio y a la zona lumbar y acorta justo el rango en el que trabaja el deltoides posterior."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-rear-delt-row-start.webp",
+          "peak": "images/flat/double-kettlebell-rear-delt-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-row",
+      "name_en": "Double Kettlebell Row",
+      "name_de": "Double Kettlebell Rudern",
+      "name_es": "Remo con Dos Pesas Rusas",
+      "description_en": "A bent-over rowing exercise pulling two kettlebells to the hips, strengthening the lats and upper back.",
+      "description_de": "Ein vorgebeugtes Rudern mit zwei Kettlebells, das den Latissimus und die Muskulatur zwischen den Schulterblättern kräftigt.",
+      "description_es": "Un remo inclinado con dos pesas rusas que desarrolla dorsales y romboides con fuerte trabajo postural.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "erector_spinae",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell in each hand and hinge forward at the hips.",
+        "Let your arms hang straight down from your shoulders.",
+        "Row both kettlebells to your hips by driving elbows back.",
+        "Squeeze your shoulder blades at the top.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Halte je eine Kettlebell in jeder Hand und beuge dich an den Hüften nach vorne.",
+        "Lass die Arme gerade von den Schultern hängen.",
+        "Rudere beide Kettlebells zu den Hüften, indem du die Ellbogen nach hinten treibst.",
+        "Spanne die Schulterblätter oben zusammen.",
+        "Senke kontrolliert ab und wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Sujeta una pesa rusa en cada mano e inclínate hacia adelante desde las caderas.",
+        "Deja los brazos colgando rectos desde los hombros.",
+        "Rema ambas pesas rusas hacia las caderas llevando los codos hacia atrás.",
+        "Aprieta los omóplatos en la parte superior.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Hold your hinge angle steady; avoid standing up as you pull.",
+        "Keep your neck neutral by gazing at the floor ahead.",
+        "Brace your core to protect your lower back throughout."
+      ],
+      "tips_de": [
+        "Halte die Hüftbeuge konstant, ohne dich beim Zug aufzurichten.",
+        "Schau zum Boden, der Nacken bleibt in Verlängerung der Wirbelsäule.",
+        "Lass die Arme unten ganz lang werden, bevor du erneut ziehst."
+      ],
+      "tips_es": [
+        "No redondees la zona lumbar al mantener la inclinación.",
+        "Evita los tirones y rema con un movimiento fluido.",
+        "Si la fatiga rompe tu postura, termina la serie."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-row-start.webp",
+          "peak": "images/flat/double-kettlebell-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-split-jerk",
+      "name_en": "Double Kettlebell Split Jerk",
+      "name_de": "Double Kettlebell Split Jerk",
+      "name_es": "Split Jerk con Dos Pesas Rusas",
+      "description_en": "An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance.",
+      "description_de": "Ein Stoß mit zwei Kettlebells aus der Rack-Position, bei dem die Kugeln nach kurzem Dip über Kopf getrieben und im Split abgefangen werden.",
+      "description_es": "Un jerk con dos pesas rusas que combina un impulso de piernas con una recepción en tijera bajo la carga.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "jerk",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean two kettlebells to the rack position at your shoulders.",
+        "Dip slightly by bending your knees.",
+        "Drive the kettlebells overhead explosively.",
+        "Split your legs to catch them with locked arms.",
+        "Recover by stepping feet back together."
+      ],
+      "instructions_de": [
+        "Reinige zwei Kettlebells in die Rack-Position auf den Schultern.",
+        "Beuge die Knie leicht für einen Dip.",
+        "Treibe die Kettlebells explosiv über den Kopf.",
+        "Gehe in einen Ausfallschritt, um sie mit gestreckten Armen aufzufangen.",
+        "Kehre in die Ausgangsposition zurück, indem du die Füße wieder zusammenstellst."
+      ],
+      "instructions_es": [
+        "Lleva dos pesas rusas al rack sobre los hombros.",
+        "Flexiona ligeramente las rodillas.",
+        "Impulsa las pesas rusas por encima de la cabeza de forma explosiva.",
+        "Separa las piernas para recibirlas con los brazos bloqueados.",
+        "Recupera la posición juntando los pies."
+      ],
+      "tips_en": [
+        "Keep your heels down during the dip to maintain power.",
+        "Time the split so your arms lock as your feet land.",
+        "Drive with your legs; your arms mainly guide the bells."
+      ],
+      "tips_de": [
+        "Halte den Oberkörper während des Dips senkrecht.",
+        "Nutze den Beinantrieb, die Arme strecken nur nach.",
+        "Übe die Fußarbeit des Splits zunächst ohne Gewicht."
+      ],
+      "tips_es": [
+        "Haz el dip corto y vertical, sin inclinar el torso.",
+        "Genera el empuje con las piernas, no con los hombros.",
+        "Bloquea los codos antes de juntar los pies."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-split-jerk-start.webp",
+          "peak": "images/flat/double-kettlebell-split-jerk-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "double-kettlebell-swing-snatch",
+      "name_en": "Double Kettlebell Swing Snatch",
+      "name_de": "Double Kettlebell Swing Snatch",
+      "name_es": "Swing Snatch con Dos Pesas Rusas",
+      "description_en": "A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.",
+      "description_de": "Eine Snatch-Variante mit zwei Kettlebells, bei der die Kugeln aus dem Schwung zwischen den Beinen in einem Zug über Kopf gebracht werden.",
+      "description_es": "Un snatch con dos pesas rusas iniciado con un swing entre las piernas y finalizado con ambas pesas bloqueadas arriba.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae",
+        "forearm_flexors",
+        "trapezius"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "snatch",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart holding two kettlebells.",
+        "Hinge at the hips to swing the bells between your legs.",
+        "Explosively drive your hips forward to swing the bells up.",
+        "Punch through to catch both kettlebells overhead with locked arms.",
+        "Lower under control and repeat."
+      ],
+      "instructions_de": [
+        "Stehe schulterbreit mit zwei Kettlebells in den Händen.",
+        "Beuge die Hüften und schwinge die Kettlebells zwischen die Beine.",
+        "Treibe die Hüften explosiv nach vorne, um die Kettlebells nach oben zu schwingen.",
+        "Stoße durch und fange beide Kettlebells über dem Kopf mit gestreckten Armen auf.",
+        "Senke kontrolliert ab und wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies al ancho de los hombros sujetando dos pesas rusas.",
+        "Inclínate desde las caderas para balancear las pesas entre las piernas.",
+        "Extiende las caderas de forma explosiva para balancear las pesas hacia arriba.",
+        "Empuja hacia arriba para recibir ambas pesas rusas por encima de la cabeza con los brazos bloqueados.",
+        "Baja de forma controlada y repite."
+      ],
+      "tips_en": [
+        "Keep your arms relaxed and let your hips generate the power.",
+        "Let the bells roll smoothly around your wrists rather than flipping over.",
+        "Maintain a flat back during every backswing."
+      ],
+      "tips_de": [
+        "Erzeuge den Schwung aus der Hüftstreckung, nicht aus den Armen.",
+        "Halte den Rücken flach, wenn die Kugeln zwischen die Beine schwingen.",
+        "Lass die Kugeln oben weich umkippen, statt sie aufs Handgelenk schlagen zu lassen."
+      ],
+      "tips_es": [
+        "Genera la potencia con un golpe seco de cadera.",
+        "Mantén la espalda plana cuando las pesas pasan entre las piernas.",
+        "Suaviza la recepción arriba para que las pesas no golpeen tus antebrazos."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/double-kettlebell-swing-snatch-start.webp",
+          "peak": "images/flat/double-kettlebell-swing-snatch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "downward-dog",
+      "name_en": "Downward-Facing Dog",
+      "name_de": "Herabschauender Hund",
+      "name_es": "Perro Boca Abajo",
+      "description_en": "An inverted-V stretch that lengthens the hamstrings, calves, shoulders and back at once.",
+      "description_de": "Eine Dehnung im umgekehrten V, die gleichzeitig hintere Oberschenkel, Waden, Schultern und Rücken dehnt.",
+      "description_es": "Un estiramiento en V invertida que alarga a la vez isquiotibiales, pantorrillas, hombros y espalda.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gastrocnemius",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "latissimus_dorsi"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours with hands slightly ahead of your shoulders.",
+        "Tuck your toes and lift your hips up and back.",
+        "Straighten your legs and press your heels toward the floor.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Beginne im Vierfüßlerstand, die Hände etwas vor den Schultern.",
+        "Stelle die Zehen auf und hebe die Hüfte nach oben und hinten.",
+        "Strecke die Beine und drücke die Fersen Richtung Boden.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Empieza en cuadrupedia con las manos algo por delante de los hombros.",
+        "Apoya los dedos de los pies y eleva la cadera hacia arriba y atrás.",
+        "Estira las piernas y lleva los talones hacia el suelo.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Bend your knees if your lower back rounds.",
+        "Press the floor away to lengthen your spine."
+      ],
+      "tips_de": [
+        "Beuge die Knie, wenn der untere Rücken rund wird.",
+        "Drücke dich vom Boden ab, um die Wirbelsäule zu verlängern."
+      ],
+      "tips_es": [
+        "Flexiona las rodillas si la zona lumbar se redondea.",
+        "Empuja el suelo para alargar la columna."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/downward-dog-main.webp"
+        }
+      }
+    },
+    {
+      "id": "downward-dog-knee-tuck",
+      "name_en": "Downward Dog Knee Tuck",
+      "name_de": "Knieanziehen im herabschauenden Hund",
+      "name_es": "Rodilla al Pecho en Perro Boca Abajo",
+      "description_en": "A moving core drill held in downward dog: the hips stay high while one knee is drawn in under the chest and sent back to the start, alternating sides. The shoulders support the whole set, so the trunk works without the low-hip position of a plank.",
+      "description_de": "Eine bewegte Rumpfübung im herabschauenden Hund: die Hüfte bleibt hoch, während ein Knie unter die Brust gezogen und wieder zurückgeführt wird, im Wechsel. Die Schultern tragen den ganzen Satz, sodass der Rumpf ohne die tiefe Hüftposition eines Planks arbeitet.",
+      "description_es": "Un ejercicio dinámico de core sostenido en perro boca abajo: las caderas se mantienen altas mientras una rodilla se lleva bajo el pecho y vuelve al inicio, alternando lados. Los hombros sostienen toda la serie, de modo que el tronco trabaja sin la posición baja de cadera de una plancha.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "serratus_anterior",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Set up in downward dog with the hands shoulder-width apart and the hips high.",
+        "Press the floor away and brace the trunk so the lower back stays long.",
+        "Draw one knee in towards the chest, rounding the upper back slightly as it comes in.",
+        "Extend the leg back to the starting position under control.",
+        "Repeat with the other leg and keep alternating for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Geh in den herabschauenden Hund, die Hände schulterbreit, die Hüfte hoch.",
+        "Druck den Boden weg und spann den Rumpf an, damit der untere Rücken lang bleibt.",
+        "Zieh ein Knie unter die Brust und runde dabei den oberen Rücken leicht.",
+        "Streck das Bein kontrolliert zurück in die Ausgangsposition.",
+        "Wiederhole mit dem anderen Bein und wechsle weiter für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate en perro boca abajo con las manos a la anchura de los hombros y las caderas altas.",
+        "Empuja el suelo y aprieta el tronco para que la zona lumbar siga larga.",
+        "Lleva una rodilla hacia el pecho, redondeando ligeramente la espalda alta al entrar.",
+        "Extiende la pierna de vuelta a la posición inicial de forma controlada.",
+        "Repite con la otra pierna y sigue alternando las veces indicadas."
+      ],
+      "tips_en": [
+        "Keep the hips high; letting them drop turns this into a mountain climber.",
+        "Draw the knee in with the abdominals rather than by hopping off the standing foot.",
+        "Push the shoulders away from the ears so the upper body does not sink between the arms."
+      ],
+      "tips_de": [
+        "Halte die Hüfte hoch; sinkt sie ab, wird daraus ein Mountain Climber.",
+        "Zieh das Knie mit der Bauchmuskulatur heran, statt dich vom Standfuß abzudrücken.",
+        "Druck die Schultern von den Ohren weg, damit der Oberkörper nicht zwischen die Arme sackt."
+      ],
+      "tips_es": [
+        "Mantén las caderas altas; si caen, esto se convierte en un escalador.",
+        "Lleva la rodilla con el abdomen en lugar de impulsarte con el pie de apoyo.",
+        "Aleja los hombros de las orejas para que el tronco no se hunda entre los brazos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/downward-dog-knee-tuck-start.webp",
+          "peak": "images/flat/downward-dog-knee-tuck-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "downward-dog-pedal",
+      "name_en": "Downward Dog Pedal",
+      "name_de": "Fersenwippen im herabschauenden Hund",
+      "name_es": "Pedaleo en Perro Boca Abajo",
+      "description_en": "A warm-up performed in downward dog: the knees bend one at a time so each heel presses towards the floor in turn, taking the calf and the back of the ankle through a moving stretch instead of a static hold.",
+      "description_de": "Ein Aufwärmen im herabschauenden Hund: die Knie beugen sich abwechselnd, sodass jede Ferse nacheinander Richtung Boden drückt - eine bewegte Dehnung für Wade und Achillessehne statt eines statischen Halts.",
+      "description_es": "Un calentamiento dentro del perro boca abajo: las rodillas se flexionan alternando, de modo que cada talón presiona hacia el suelo por turnos y la pantorrilla y el tobillo reciben un estiramiento en movimiento en lugar de un mantenimiento estático.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius",
+        "soleus"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Set up in downward dog with the hands shoulder-width apart and the hips high.",
+        "Bend one knee and let that heel lift while the opposite heel presses down towards the floor.",
+        "Switch sides smoothly, as if pedalling, keeping the hips high throughout.",
+        "Keep the hands pressing evenly so the shoulders stay stable.",
+        "Continue alternating for the desired number of repetitions or time."
+      ],
+      "instructions_de": [
+        "Geh in den herabschauenden Hund, die Hände schulterbreit, die Hüfte hoch.",
+        "Beug ein Knie und lass diese Ferse abheben, während die andere Ferse Richtung Boden drückt.",
+        "Wechsle flüssig die Seiten, wie beim Treten, die Hüfte bleibt durchgehend hoch.",
+        "Druck die Hände gleichmäßig in den Boden, damit die Schultern stabil bleiben.",
+        "Wechsle weiter für die gewünschte Anzahl an Wiederholungen oder die vorgegebene Zeit."
+      ],
+      "instructions_es": [
+        "Colócate en perro boca abajo con las manos a la anchura de los hombros y las caderas altas.",
+        "Flexiona una rodilla y deja que ese talón se eleve mientras el talón contrario presiona hacia el suelo.",
+        "Cambia de lado con fluidez, como pedaleando, manteniendo las caderas altas todo el tiempo.",
+        "Presiona las manos por igual para que los hombros se mantengan estables.",
+        "Sigue alternando las veces o el tiempo indicados."
+      ],
+      "tips_en": [
+        "Keep the hips high; the point is the calves, not a deeper fold.",
+        "Press the whole hand into the floor so the wrists do not take all the load.",
+        "Move slowly enough to feel each side lengthen rather than bouncing."
+      ],
+      "tips_de": [
+        "Halte die Hüfte hoch; es geht um die Waden, nicht um eine tiefere Vorbeuge.",
+        "Druck die ganze Handfläche in den Boden, damit die Handgelenke nicht die ganze Last tragen.",
+        "Beweg dich langsam genug, um jede Seite zu spüren, statt zu federn."
+      ],
+      "tips_es": [
+        "Mantén las caderas altas; el objetivo son las pantorrillas, no una flexión más profunda.",
+        "Presiona toda la mano contra el suelo para que las muñecas no carguen con todo.",
+        "Muévete lo bastante despacio como para sentir cada lado en lugar de rebotar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/downward-dog-pedal-start.webp",
+          "peak": "images/flat/downward-dog-pedal-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "downward-dog-to-knee-drive",
+      "name_en": "Downward Dog to Knee Drive",
+      "name_de": "Knie-Drive aus dem dreibeinigen Hund",
+      "name_es": "Rodilla al Codo desde Perro de Tres Patas",
+      "description_en": "From three-legged dog the lifted leg folds forward so the knee travels towards the elbow or the nose, then extends back up. The shoulders hold the position while the trunk does the folding, one side at a time.",
+      "description_de": "Aus dem dreibeinigen Hund klappt das angehobene Bein nach vorn, sodass das Knie Richtung Ellbogen oder Nase wandert, und streckt sich wieder nach oben. Die Schultern halten die Position, den Rest macht der Rumpf - eine Seite nach der anderen.",
+      "description_es": "Desde el perro de tres patas, la pierna elevada se pliega hacia delante para llevar la rodilla hacia el codo o la nariz y vuelve a extenderse. Los hombros sostienen la posición y el tronco hace el plegado, un lado cada vez.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Set up in downward dog and lift one leg behind you into three-legged dog.",
+        "Press both hands down and shift the weight slightly forward.",
+        "Round the upper back and drive that knee forward towards the elbow or the nose.",
+        "Extend the leg back up to three-legged dog under control.",
+        "Finish the repetitions on that side and repeat on the other."
+      ],
+      "instructions_de": [
+        "Geh in den herabschauenden Hund und heb ein Bein nach hinten in den dreibeinigen Hund.",
+        "Druck beide Hände in den Boden und verlager das Gewicht leicht nach vorn.",
+        "Runde den oberen Rücken und zieh das Knie nach vorn Richtung Ellbogen oder Nase.",
+        "Streck das Bein kontrolliert zurück in den dreibeinigen Hund.",
+        "Beende die Wiederholungen auf dieser Seite und wechsle."
+      ],
+      "instructions_es": [
+        "Colócate en perro boca abajo y eleva una pierna por detrás a perro de tres patas.",
+        "Presiona ambas manos contra el suelo y desplaza el peso ligeramente hacia delante.",
+        "Redondea la espalda alta y lleva esa rodilla hacia el codo o la nariz.",
+        "Extiende la pierna de vuelta arriba de forma controlada.",
+        "Termina las repeticiones de ese lado y cambia."
+      ],
+      "tips_en": [
+        "Let the upper back round as the knee comes in; a flat back stops the knee short.",
+        "Keep the shoulders over the wrists as you shift forward rather than collapsing past them.",
+        "Lift the leg only as high as the hips stay level on the way back out."
+      ],
+      "tips_de": [
+        "Lass den oberen Rücken rund werden, wenn das Knie kommt; ein flacher Rücken stoppt es zu früh.",
+        "Halte die Schultern über den Handgelenken, statt beim Verlagern darüber hinauszusacken.",
+        "Heb das Bein nur so hoch, wie die Hüfte auf dem Rückweg waagerecht bleibt."
+      ],
+      "tips_es": [
+        "Deja que la espalda alta se redondee al entrar la rodilla; con la espalda plana la rodilla se queda corta.",
+        "Mantén los hombros sobre las muñecas al desplazarte en lugar de pasarte por delante.",
+        "Eleva la pierna solo hasta donde las caderas sigan niveladas al salir."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/downward-dog-to-knee-drive-start.webp",
+          "peak": "images/flat/downward-dog-to-knee-drive-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "downward-dog-to-low-lunge",
+      "name_en": "Downward Dog to Low Lunge",
+      "name_de": "Herabschauender Hund zum tiefen Ausfallschritt",
+      "name_es": "Perro Boca Abajo a Zancada Baja",
+      "description_en": "The standard step-through: from downward dog one foot travels forward between the hands into a low lunge, then returns. It opens the hip flexor of the trailing leg and rehearses the transition used throughout flow practice.",
+      "description_de": "Der klassische Schritt nach vorn: aus dem herabschauenden Hund wandert ein Fuß zwischen die Hände in einen tiefen Ausfallschritt und wieder zurück. Öffnet den Hüftbeuger des hinteren Beins und übt den Übergang, der in jeder Flow-Praxis vorkommt.",
+      "description_es": "El paso al frente clásico: desde el perro boca abajo un pie viaja entre las manos hasta una zancada baja y regresa. Abre el flexor de la cadera de la pierna trasera y ensaya la transición que aparece en toda práctica de flujo.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hip_flexors"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start in downward dog with the hands shoulder-width apart.",
+        "Shift the weight forward and step one foot up between the hands.",
+        "Lower the back knee to the floor and sink the hips into a low lunge.",
+        "Press back through the hands, lift the back knee and step the front foot back to downward dog.",
+        "Repeat on the other side and keep alternating."
+      ],
+      "instructions_de": [
+        "Beginn im herabschauenden Hund, die Hände schulterbreit.",
+        "Verlager das Gewicht nach vorn und stell einen Fuß zwischen die Hände.",
+        "Setz das hintere Knie ab und senk die Hüfte in den tiefen Ausfallschritt.",
+        "Druck dich über die Hände zurück, heb das hintere Knie und stell den vorderen Fuß zurück in den Hund.",
+        "Wiederhole auf der anderen Seite und wechsle weiter."
+      ],
+      "instructions_es": [
+        "Empieza en perro boca abajo con las manos a la anchura de los hombros.",
+        "Desplaza el peso hacia delante y lleva un pie entre las manos.",
+        "Baja la rodilla trasera al suelo y hunde las caderas en una zancada baja.",
+        "Empuja con las manos, levanta la rodilla trasera y devuelve el pie delantero al perro boca abajo.",
+        "Repite del otro lado y sigue alternando."
+      ],
+      "tips_en": [
+        "Step the foot all the way to the hands rather than landing short and shuffling.",
+        "Pad the back knee with a folded mat if the floor is hard.",
+        "Keep the front knee above the ankle when the hips sink."
+      ],
+      "tips_de": [
+        "Stell den Fuß ganz bis zu den Händen, statt kurz zu landen und nachzurutschen.",
+        "Polstere das hintere Knie mit einer gefalteten Matte, wenn der Boden hart ist.",
+        "Halte das vordere Knie über dem Sprunggelenk, wenn die Hüfte sinkt."
+      ],
+      "tips_es": [
+        "Lleva el pie hasta la altura de las manos en lugar de quedarte corto y arrastrarlo.",
+        "Acolcha la rodilla trasera con una esterilla doblada si el suelo es duro.",
+        "Mantén la rodilla delantera sobre el tobillo cuando bajen las caderas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/downward-dog-to-low-lunge-start.webp",
+          "peak": "images/flat/downward-dog-to-low-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "downward-dog-to-plank",
+      "name_en": "Downward Dog to Plank",
+      "name_de": "Herabschauender Hund zum Plank",
+      "name_es": "Perro Boca Abajo a Plancha",
+      "description_en": "A moving transition between downward dog and a high plank: the hips travel from high to level and back, so the shoulders and trunk work through a full range instead of holding one position.",
+      "description_de": "Ein bewegter Übergang zwischen herabschauendem Hund und hohem Plank: die Hüfte wandert von hoch auf waagerecht und zurück, sodass Schultern und Rumpf durch den vollen Bewegungsradius arbeiten statt eine Position zu halten.",
+      "description_es": "Una transición en movimiento entre el perro boca abajo y la plancha alta: las caderas viajan de arriba a la horizontal y de vuelta, de modo que hombros y tronco trabajan en recorrido completo en lugar de sostener una posición.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "serratus_anterior",
+        "trapezius"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Set up in downward dog with the hips high and the hands shoulder-width apart.",
+        "Shift the weight forward and lower the hips until the body forms a straight line in a high plank.",
+        "Hold the plank for a moment with the ribs down and the glutes engaged.",
+        "Press the floor away and lift the hips back up into downward dog.",
+        "Continue alternating for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Geh in den herabschauenden Hund, die Hüfte hoch, die Hände schulterbreit.",
+        "Verlager das Gewicht nach vorn und senk die Hüfte, bis der Körper im hohen Plank eine gerade Linie bildet.",
+        "Halte den Plank einen Moment, die Rippen unten, die Glutes angespannt.",
+        "Druck den Boden weg und heb die Hüfte zurück in den herabschauenden Hund.",
+        "Wechsle weiter für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate en perro boca abajo con las caderas altas y las manos a la anchura de los hombros.",
+        "Desplaza el peso hacia delante y baja las caderas hasta formar una línea recta en plancha alta.",
+        "Sostén la plancha un instante con las costillas cerradas y los glúteos activos.",
+        "Empuja el suelo y eleva las caderas de vuelta al perro boca abajo.",
+        "Sigue alternando las veces indicadas."
+      ],
+      "tips_en": [
+        "Move the hips, not the hands; the palms stay in the same place the whole set.",
+        "Keep the shoulders pushing away from the ears in both positions.",
+        "Slow the transition down if the lower back sags on the way into the plank."
+      ],
+      "tips_de": [
+        "Es bewegt sich die Hüfte, nicht die Hände - die Handflächen bleiben den ganzen Satz an derselben Stelle.",
+        "Halte die Schultern in beiden Positionen von den Ohren weggedrückt.",
+        "Mach den Übergang langsamer, wenn der untere Rücken auf dem Weg in den Plank durchhängt."
+      ],
+      "tips_es": [
+        "Lo que se mueve son las caderas, no las manos; las palmas se quedan en el mismo sitio toda la serie.",
+        "Mantén los hombros alejados de las orejas en ambas posiciones.",
+        "Frena la transición si la zona lumbar se hunde al entrar en la plancha."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/downward-dog-to-plank-start.webp",
+          "peak": "images/flat/downward-dog-to-plank-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "downward-dog-to-upward-dog",
+      "name_en": "Downward Dog to Upward Dog",
+      "name_de": "Herabschauender zum heraufschauenden Hund",
+      "name_es": "Perro Boca Abajo a Perro Boca Arriba",
+      "description_en": "The vinyasa transition: the body travels from downward dog forward into upward dog and back, alternating between a shoulder-loaded inverted V and an open-chested backbend.",
+      "description_de": "Der Vinyasa-Übergang: der Körper wandert aus dem herabschauenden Hund nach vorn in den heraufschauenden Hund und zurück - im Wechsel zwischen schulterbelastetem umgekehrtem V und offener Rückbeuge.",
+      "description_es": "La transición del vinyasa: el cuerpo viaja desde el perro boca abajo hacia delante al perro boca arriba y de vuelta, alternando entre una V invertida cargada en los hombros y una extensión con el pecho abierto.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae"
+      ],
+      "secondary_muscles": [
+        "pectoralis_major",
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start in downward dog with the hips high and the hands shoulder-width apart.",
+        "Shift forward through plank and lower slightly, then press the chest through into upward dog with the thighs off the floor.",
+        "Draw the shoulders back and down and keep the neck long.",
+        "Tuck the toes, press the floor away and lift the hips back into downward dog.",
+        "Continue moving between the two positions for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Beginn im herabschauenden Hund, die Hüfte hoch, die Hände schulterbreit.",
+        "Verlager dich nach vorn durch den Plank, senk dich etwas ab und schieb die Brust in den heraufschauenden Hund, die Oberschenkel heben ab.",
+        "Zieh die Schultern nach hinten unten und halte den Nacken lang.",
+        "Stell die Zehen auf, druck den Boden weg und heb die Hüfte zurück in den herabschauenden Hund.",
+        "Wechsle weiter zwischen beiden Positionen für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Empieza en perro boca abajo con las caderas altas y las manos a la anchura de los hombros.",
+        "Desplázate hacia delante pasando por la plancha, baja un poco y lleva el pecho al frente hasta el perro boca arriba con los muslos despegados.",
+        "Lleva los hombros atrás y abajo y mantén el cuello largo.",
+        "Mete los dedos de los pies, empuja el suelo y eleva las caderas de vuelta al perro boca abajo.",
+        "Sigue moviéndote entre ambas posiciones las veces indicadas."
+      ],
+      "tips_en": [
+        "Move the hips, not the hands; the palms stay planted the whole set.",
+        "Press the tops of the feet down in upward dog so the thighs actually lift.",
+        "Slow down through the middle of the transition rather than swinging between the ends."
+      ],
+      "tips_de": [
+        "Es bewegt sich die Hüfte, nicht die Hände - die Handflächen bleiben den ganzen Satz stehen.",
+        "Druck im heraufschauenden Hund die Fußrücken in den Boden, damit die Oberschenkel wirklich abheben.",
+        "Werde in der Mitte des Übergangs langsamer, statt zwischen den Endpositionen zu schwingen."
+      ],
+      "tips_es": [
+        "Lo que se mueve son las caderas, no las manos; las palmas siguen plantadas toda la serie.",
+        "Presiona el empeine en el perro boca arriba para que los muslos se despeguen de verdad.",
+        "Frena en mitad de la transición en lugar de balancearte entre los extremos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/downward-dog-to-upward-dog-start.webp",
+          "peak": "images/flat/downward-dog-to-upward-dog-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "drag-curl",
+      "name_en": "Drag Curl",
+      "name_de": "Drag Curl",
+      "name_es": "Drag Curl",
+      "description_en": "A barbell curl where the elbows travel backward and the bar drags up the torso, eliminating front-delt assistance and emphasizing the long head of the biceps.",
+      "description_de": "Ein Langhantel-Curl, bei dem die Ellbogen nach hinten wandern und die Stange am Oberkörper hochgezogen wird. Das eliminiert die Unterstützung durch den vorderen Deltamuskel und betont den langen Bizepskopf.",
+      "description_es": "Un curl con barra en el que los codos viajan hacia atrás y la barra se desliza por el torso, eliminando la asistencia del deltoides anterior y enfatizando la cabeza larga del bíceps.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "arm_day"
+      ],
+      "variation_group": "barbell-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a barbell with an underhand grip, hands shoulder-width apart.",
+        "Start with the bar at the thighs and elbows at the sides.",
+        "Curl the bar by sliding (dragging) it straight up along your body.",
+        "As the bar rises, let the elbows travel backward so the bar stays in contact with your torso.",
+        "Stop when the bar reaches mid-chest; the biceps will be fully shortened.",
+        "Lower under control along the same path and repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit der Langhantel im Untergriff, Hände schulterbreit.",
+        "Starte mit der Stange an den Oberschenkeln, Ellbogen an den Seiten.",
+        "Curle die Stange, indem du sie am Körper entlang nach oben ziehst (schleifst).",
+        "Lass die Ellbogen beim Hochziehen nach hinten wandern, sodass die Stange den Körper berührt.",
+        "Halte an, wenn die Stange die mittlere Brust erreicht; der Bizeps ist dann maximal verkürzt.",
+        "Senke kontrolliert auf demselben Weg ab und wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando una barra con agarre supino, con las manos al ancho de los hombros.",
+        "Comienza con la barra en los muslos y los codos a los costados.",
+        "Sube la barra deslizándola (arrastrándola) hacia arriba a lo largo del cuerpo.",
+        "A medida que sube, deja que los codos viajen hacia atrás para que la barra permanezca en contacto con el torso.",
+        "Para cuando la barra llegue a la altura del pecho; los bíceps estarán completamente contraídos.",
+        "Baja de forma controlada siguiendo el mismo trayecto y repite."
+      ],
+      "tips_en": [
+        "Use significantly less weight than a standard curl — the altered mechanics make it much harder.",
+        "The bar should never move away from the body."
+      ],
+      "tips_de": [
+        "Verwende deutlich weniger Gewicht als beim normalen Curl – die veränderte Mechanik macht es wesentlich schwerer.",
+        "Die Stange darf sich nie vom Körper entfernen."
+      ],
+      "tips_es": [
+        "Usa significativamente menos peso que en un curl estándar — la mecánica modificada lo hace mucho más difícil.",
+        "La barra nunca debe separarse del cuerpo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/drag-curl-start.webp",
+          "peak": "images/flat/drag-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dragon-flag",
+      "name_en": "Dragon Flag",
+      "name_de": "Dragon Flag",
+      "name_es": "Dragon Flag",
+      "description_en": "A demanding core hold performed on a bench: gripping behind your head, you raise your entire body into a rigid straight line supported only by your upper back.",
+      "description_de": "Eine anspruchsvolle Rumpfübung auf der Bank: Du greifst hinter deinem Kopf und hebst den ganzen Körper in eine starre gerade Linie, die nur vom oberen Rücken getragen wird.",
+      "description_es": "Un exigente ejercicio de core en banco: agarrando detrás de la cabeza, elevas todo el cuerpo en una línea recta y rígida apoyada solo en la parte alta de la espalda.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hip_flexors",
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on a bench and grip it firmly behind your head.",
+        "Raise your body up so only your upper back stays on the bench.",
+        "Keep your body rigid in a straight line.",
+        "Lower your body under control until nearly horizontal.",
+        "Raise back up and repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf eine Bank und greife sie fest hinter deinem Kopf.",
+        "Hebe deinen Körper so an, dass nur der obere Rücken auf der Bank aufliegt.",
+        "Halte deinen Körper starr in einer geraden Linie.",
+        "Senke deinen Körper kontrolliert, bis er fast waagerecht ist.",
+        "Hebe wieder hoch und wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco y agárralo firmemente detrás de la cabeza.",
+        "Eleva el cuerpo de forma que solo la parte superior de la espalda permanezca apoyada en el banco.",
+        "Mantén el cuerpo rígido en línea recta.",
+        "Baja el cuerpo de forma controlada hasta quedar casi horizontal.",
+        "Sube de vuelta y repite."
+      ],
+      "tips_en": [
+        "Keep your body rigid from shoulders to toes and move only at the shoulders.",
+        "Lower as slowly as you can — the eccentric is the exercise.",
+        "Start with tucked or single-leg progressions before the full flag."
+      ],
+      "tips_de": [
+        "Halte den Körper von den Schultern bis zu den Zehen starr und bewege dich nur aus den Schultern.",
+        "Senke dich so langsam wie möglich ab — die exzentrische Phase ist die Übung.",
+        "Beginne mit angezogenen Beinen oder einbeinigen Progressionen, bevor du die volle Flag versuchst."
+      ],
+      "tips_es": [
+        "Mantén el cuerpo rígido de hombros a pies y muévete solo desde los hombros.",
+        "Baja tan despacio como puedas: la fase excéntrica es el ejercicio.",
+        "Empieza con progresiones con piernas recogidas o a una pierna antes del dragon flag completo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dragon-flag-start.webp",
+          "peak": "images/flat/dragon-flag-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-bench-pull",
+      "name_en": "Dumbbell Bench Pull",
+      "name_de": "Kurzhantel Bench Pull",
+      "name_es": "Remo en Banco con Mancuernas",
+      "description_en": "A prone rowing movement on a bench for strict upper back work.",
+      "description_de": "Eine Ruderübung in Bauchlage auf einer Bank für gezieltes Training des oberen Rückens.",
+      "description_es": "Un movimiento de remo boca abajo sobre un banco para trabajar la parte superior de la espalda de forma estricta.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie face down on an incline bench holding dumbbells.",
+        "Let your arms hang straight down.",
+        "Pull the dumbbells up toward your chest, squeezing your shoulder blades.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich mit dem Gesicht nach unten auf eine Schrägbank und halte Kurzhanteln.",
+        "Lass die Arme gerade hängen.",
+        "Ziehe die Kurzhanteln zur Brust und spanne die Schulterblätter zusammen.",
+        "Senke kontrolliert ab.",
+        "Wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Túmbate boca abajo en un banco inclinado sujetando mancuernas.",
+        "Deja los brazos colgando rectos hacia abajo.",
+        "Tira de las mancuernas hacia el pecho apretando los omóplatos.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your chest glued to the bench throughout the pull.",
+        "Drive your elbows up and back rather than curling the weight.",
+        "Let your shoulder blades protract fully at the bottom for full range."
+      ],
+      "tips_de": [
+        "Halte die Brust während des Zugs fest auf dem Polster.",
+        "Zieh die Schulterblätter zuerst zusammen, dann beuge die Arme.",
+        "Entspanne den Nacken, statt den Kopf hochzuziehen."
+      ],
+      "tips_es": [
+        "Mantén el pecho pegado al banco en todo momento.",
+        "Inicia el tirón con la espalda, no con los bíceps.",
+        "Controla la bajada hasta estirar por completo los brazos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-bench-pull-start.webp",
+          "peak": "images/flat/dumbbell-bench-pull-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-calf-raise",
+      "name_en": "Dumbbell Calf Raise",
+      "name_de": "Kurzhantel Wadenheben",
+      "name_es": "Elevación de Talones con Mancuernas",
+      "description_en": "A weighted calf raise holding dumbbells at the sides, performed on an elevated edge for a full stretch.",
+      "description_de": "Ein stehendes Wadenheben mit Kurzhanteln in den Händen, bei dem die Fersen unter die Kante einer Erhöhung absinken und maximal angehoben werden.",
+      "description_es": "Una elevación de talones con mancuernas sobre una superficie elevada que trabaja gemelos y sóleo en rango completo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius",
+        "soleus"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "calf-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a dumbbell in each hand at your sides.",
+        "Place the balls of your feet on a raised surface with heels hanging off.",
+        "Press through the balls of your feet to raise your heels as high as possible.",
+        "Squeeze your calves at the top of the movement.",
+        "Lower your heels below the platform to stretch the calves.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stehe mit je einer Kurzhantel an den Seiten.",
+        "Stelle die Fußballen auf eine erhöhte Unterlage, Fersen hängen frei.",
+        "Drücke durch die Fußballen, um die Fersen so hoch wie möglich zu heben.",
+        "Spanne die Waden oben an.",
+        "Senke die Fersen unter die Plattform, um die Waden zu dehnen.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando una mancuerna en cada mano a los costados.",
+        "Coloca las puntas de los pies sobre una superficie elevada con los talones colgando.",
+        "Empuja a través de las puntas de los pies para subir los talones lo más alto posible.",
+        "Aprieta los gemelos en la parte superior del movimiento.",
+        "Baja los talones por debajo de la plataforma para estirar los gemelos.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Avoid bouncing out of the bottom stretch position.",
+        "Keep your legs straight but not locked throughout.",
+        "Prevent your ankles from rolling outward as you rise."
+      ],
+      "tips_de": [
+        "Federe unten nicht nach, sondern halte die Dehnung kurz.",
+        "Drücke dich über den großen Zeh ab, ohne die Knöchel nach außen kippen zu lassen.",
+        "Beuge die Knie nicht, die Bewegung kommt nur aus den Sprunggelenken."
+      ],
+      "tips_es": [
+        "Evita rebotar abajo y haz una pausa breve en el estiramiento.",
+        "Mantén las rodillas extendidas pero sin bloquearlas.",
+        "Sube y baja despacio para no perder el equilibrio."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-calf-raise-start.webp",
+          "peak": "images/flat/dumbbell-calf-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-deadlift",
+      "name_en": "Dumbbell Deadlift",
+      "name_de": "Kurzhantel Kreuzheben",
+      "name_es": "Peso Muerto con Mancuernas",
+      "description_en": "A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.",
+      "description_de": "Ein Kreuzheben mit Kurzhanteln, bei dem das Gewicht mit flachem Rücken entlang der Beine geführt wird, um die hintere Kette zu kräftigen.",
+      "description_es": "Un peso muerto con mancuernas que fortalece la cadena posterior mediante un patrón de bisagra de cadera.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "latissimus_dorsi",
+        "quadriceps",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with dumbbells in front of your thighs, feet hip-width apart.",
+        "Hinge at the hips and lower the dumbbells along your legs with a flat back.",
+        "Keep the dumbbells close to your shins throughout the descent.",
+        "Drive through your heels to return to standing.",
+        "Extend your hips fully at the top without hyperextending your lower back.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stehe hüftbreit mit Kurzhanteln vor den Oberschenkeln.",
+        "Beuge die Hüften und führe die Kurzhanteln mit geradem Rücken an den Beinen entlang nach unten.",
+        "Halte die Kurzhanteln während des Absenkens nah an den Schienbeinen.",
+        "Drücke durch die Fersen zurück in die Ausgangsposition.",
+        "Strecke die Hüften oben vollständig durch, ohne den unteren Rücken zu überstrecken.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie con las mancuernas frente a los muslos y los pies al ancho de las caderas.",
+        "Inclínate desde las caderas y baja las mancuernas a lo largo de las piernas con la espalda recta.",
+        "Mantén las mancuernas cerca de las espinillas durante el descenso.",
+        "Empuja a través de los talones para volver a la posición de pie.",
+        "Extiende completamente las caderas en la parte superior sin hiperlordosis lumbar.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Brace your core before each rep to keep your spine stable.",
+        "Balance your weight over midfoot rather than your toes.",
+        "Keep your neck in line with your spine rather than looking up."
+      ],
+      "tips_de": [
+        "Starte die Bewegung aus der Hüfte, nicht aus dem unteren Rücken.",
+        "Spanne den Rumpf an, bevor du die Hüfte beugst.",
+        "Halte den Nacken neutral und schau schräg nach vorn unten."
+      ],
+      "tips_es": [
+        "Empuja la cadera hacia atrás en lugar de redondear la espalda.",
+        "Mira al frente o ligeramente hacia abajo para alinear el cuello.",
+        "Levanta con las piernas y la cadera, no con la zona lumbar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-deadlift-start.webp",
+          "peak": "images/flat/dumbbell-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-face-pull",
+      "name_en": "Dumbbell Face Pull",
+      "name_de": "Kurzhantel Face Pull",
+      "name_es": "Face Pull con Mancuernas",
+      "description_en": "A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.",
+      "description_de": "Eine Übung für die hintere Schulter und den oberen Rücken, bei der Kurzhanteln mit weit ausgestellten Ellbogen zum Gesicht gezogen werden.",
+      "description_es": "Un ejercicio para el deltoides posterior y la espalda alta, tirando de mancuernas hacia la cara con los codos muy abiertos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "posterior_deltoid",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "reverse-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand or sit holding a dumbbell in each hand with arms extended forward.",
+        "Bend your elbows and pull the dumbbells toward your face.",
+        "Flare your elbows out wide to shoulder height.",
+        "Squeeze your rear delts and upper back at the peak.",
+        "Lower the dumbbells back under control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stehe oder sitze und halte in jeder Hand eine Kurzhantel mit nach vorn gestreckten Armen.",
+        "Beuge die Ellbogen und ziehe die Kurzhanteln zum Gesicht.",
+        "Stelle die Ellbogen weit auf Schulterhöhe ab.",
+        "Spanne die hintere Schulter und den oberen Rücken am Endpunkt an.",
+        "Senke die Kurzhanteln kontrolliert ab.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie o siéntate sosteniendo una mancuerna en cada mano con los brazos extendidos hacia adelante.",
+        "Flexiona los codos y tira de las mancuernas hacia la cara.",
+        "Abre los codos hasta la altura de los hombros.",
+        "Contrae el deltoides posterior y la espalda alta en el punto máximo.",
+        "Baja las mancuernas con control.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Lead with your elbows, not your hands.",
+        "Keep your upper arms roughly parallel to the floor.",
+        "Use a lighter weight to prioritize form over load."
+      ],
+      "tips_de": [
+        "Führe die Bewegung mit den Ellbogen, nicht mit den Händen.",
+        "Halte die Oberarme etwa parallel zum Boden.",
+        "Nutze ein leichteres Gewicht und priorisiere die Ausführung."
+      ],
+      "tips_es": [
+        "Lidera el movimiento con los codos, no con las manos.",
+        "Mantén los brazos superiores casi paralelos al suelo.",
+        "Usa un peso ligero y prioriza la técnica."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-face-pull-start.webp",
+          "peak": "images/flat/dumbbell-face-pull-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-farmers-walk",
+      "name_en": "Dumbbell Farmer's Walk",
+      "name_de": "Kurzhantel-Farmer's Walk",
+      "name_es": "Caminata del Granjero con Mancuernas",
+      "description_en": "This full-body exercise involves walking while holding heavy dumbbells, effectively building grip strength, core stability, and overall muscular endurance.",
+      "description_de": "Diese Ganzkörperübung beinhaltet das Gehen mit schweren Kurzhanteln und trainiert effektiv die Griffkraft, Rumpfstabilität und die allgemeine Muskelausdauer.",
+      "description_es": "Este ejercicio de cuerpo completo implica caminar sosteniendo mancuernas pesadas, desarrollando eficazmente la fuerza de agarre, la estabilidad del core y la resistencia muscular general.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "forearm_flexors",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "obliques",
+        "quadriceps",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "strength",
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "grip_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall with a dumbbell in each hand, arms extended at your sides.",
+        "Retract your shoulder blades and brace your core, maintaining a neutral spine.",
+        "Walk slowly and deliberately for a set distance or duration, taking short, controlled steps.",
+        "Keep your chest up and avoid leaning to one side as you walk.",
+        "Focus on maintaining a strong, stable posture throughout the movement."
+      ],
+      "instructions_de": [
+        "Stelle dich aufrecht hin, mit einer Kurzhantel in jeder Hand, die Arme seitlich ausgestreckt.",
+        "Ziehe deine Schulterblätter zurück und spanne deinen Rumpf an, halte dabei eine neutrale Wirbelsäule.",
+        "Gehe langsam und bewusst für eine festgelegte Distanz oder Dauer, mache kurze, kontrollierte Schritte.",
+        "Halte deine Brust oben und vermeide es, beim Gehen zu einer Seite zu lehnen.",
+        "Konzentriere dich darauf, während der gesamten Bewegung eine starke, stabile Haltung beizubehalten."
+      ],
+      "instructions_es": [
+        "Párate erguido con una mancuerna en cada mano, los brazos extendidos a los lados.",
+        "Retrae tus escápulas y activa tu core, manteniendo una columna vertebral neutra.",
+        "Camina lenta y deliberadamente por una distancia o duración establecida, dando pasos cortos y controlados.",
+        "Mantén el pecho erguido y evita inclinarte hacia un lado mientras caminas.",
+        "Concéntrate en mantener una postura fuerte y estable durante todo el movimiento."
+      ],
+      "tips_en": [
+        "Use the heaviest dumbbells you can control without compromising form.",
+        "Breathe deeply and rhythmically to maintain core tension.",
+        "Imagine you are balancing a glass of water on your head."
+      ],
+      "tips_de": [
+        "Verwende die schwersten Kurzhanteln, die du mit guter Form kontrollieren kannst.",
+        "Atme tief und rhythmisch, um die Rumpfspannung aufrechtzuerhalten.",
+        "Stelle dir vor, du balancierst ein Glas Wasser auf deinem Kopf."
+      ],
+      "tips_es": [
+        "Usa las mancuernas más pesadas que puedas controlar sin comprometer la forma.",
+        "Respira profunda y rítmicamente para mantener la tensión del core.",
+        "Imagina que estás equilibrando un vaso de agua sobre tu cabeza."
+      ],
+      "met": 5.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/dumbbell-farmers-walk-main.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-floor-press",
+      "name_en": "Dumbbell Floor Press",
+      "name_de": "Kurzhantel Floor Press",
+      "name_es": "Press de Suelo con Mancuernas",
+      "description_en": "A dumbbell press performed lying on the floor, restricting the range of motion for joint-friendly pressing.",
+      "description_de": "Ein Kurzhanteldrücken auf dem Boden, das den Bewegungsradius begrenzt und die Gelenke schont.",
+      "description_es": "Un press con mancuernas realizado tumbado en el suelo, que limita el rango de movimiento para un press más amigable con las articulaciones.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on the floor with a dumbbell in each hand at chest level.",
+        "Press the dumbbells upward until arms are extended.",
+        "Lower under control until elbows touch the floor.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Boden mit je einer Kurzhantel auf Brusthöhe.",
+        "Drücke die Kurzhanteln nach oben, bis die Arme gestreckt sind.",
+        "Senke kontrolliert, bis die Ellbogen den Boden berühren.",
+        "Wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Túmbate en el suelo con una mancuerna en cada mano a la altura del pecho.",
+        "Empuja las mancuernas hacia arriba hasta que los brazos queden extendidos.",
+        "Baja de forma controlada hasta que los codos toquen el suelo.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The floor limits shoulder strain at the bottom.",
+        "Keep wrists stacked over elbows."
+      ],
+      "tips_de": [
+        "Der Boden begrenzt die Schulterbelastung am unteren Umkehrpunkt.",
+        "Handgelenke über Ellbogen halten."
+      ],
+      "tips_es": [
+        "El suelo limita la tensión en el hombro en la posición inferior.",
+        "Mantén las muñecas alineadas sobre los codos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-floor-press-start.webp",
+          "peak": "images/flat/dumbbell-floor-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-front-raise",
+      "name_en": "Dumbbell Front Raise",
+      "name_de": "Kurzhantel Frontheben",
+      "name_es": "Elevación Frontal con Mancuernas",
+      "description_en": "An isolation exercise targeting the anterior deltoid through a forward raise motion.",
+      "description_de": "Eine Isolationsübung für den vorderen Deltamuskel durch eine Vorwärtshebebewegung.",
+      "description_es": "Un ejercicio de aislamiento que trabaja el deltoides anterior mediante una elevación hacia adelante.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "lateral_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "front-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with dumbbells at your sides, palms facing your thighs.",
+        "Raise one or both dumbbells forward to shoulder height.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit Kurzhanteln an den Seiten, Handflächen zu den Oberschenkeln.",
+        "Hebe eine oder beide Kurzhanteln nach vorne bis auf Schulterhöhe.",
+        "Senke kontrolliert ab.",
+        "Wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Ponte de pie con las mancuernas a los costados, palmas frente a los muslos.",
+        "Sube una o ambas mancuernas hacia adelante hasta la altura de los hombros.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Avoid using momentum.",
+        "Slight elbow bend reduces joint stress."
+      ],
+      "tips_de": [
+        "Vermeide Schwungkraft.",
+        "Eine leichte Ellbogenbeugung reduziert die Gelenkbelastung."
+      ],
+      "tips_es": [
+        "Evita usar el impulso.",
+        "Una ligera flexión de codo reduce el estrés articular."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-front-raise-start.webp",
+          "peak": "images/flat/dumbbell-front-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-front-squat",
+      "name_en": "Dumbbell Front Squat",
+      "name_de": "Kurzhantel Front-Kniebeuge",
+      "name_es": "Sentadilla Frontal con Mancuernas",
+      "description_en": "A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.",
+      "description_de": "Eine Kniebeuge mit Kurzhanteln auf den Schultern — hält den Oberkörper aufrecht und betont den Quadrizeps.",
+      "description_es": "Una sentadilla sosteniendo mancuernas apoyadas en los hombros, manteniendo el torso erguido y enfatizando los cuádriceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a dumbbell in each hand resting on top of your shoulders.",
+        "Keep your elbows high and torso upright.",
+        "Lower your hips by bending knees until thighs are parallel to the floor.",
+        "Drive through your heels to stand back up.",
+        "Maintain a neutral spine throughout.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Halte je eine Kurzhantel auf den Schultern.",
+        "Halte die Ellbogen hoch und den Oberkörper aufrecht.",
+        "Senke die Hüften durch Beugen der Knie, bis die Oberschenkel parallel zum Boden sind.",
+        "Drücke durch die Fersen zurück in die Ausgangsposition.",
+        "Behalte eine neutrale Wirbelsäule bei.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Sujeta una mancuerna en cada mano apoyadas sobre los hombros.",
+        "Mantén los codos en alto y el torso erguido.",
+        "Baja las caderas flexionando las rodillas hasta que los muslos queden paralelos al suelo.",
+        "Empuja a través de los talones para ponerte de pie.",
+        "Mantén la columna en posición neutra durante todo el movimiento.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your elbows high so the dumbbells stay racked on your shoulders.",
+        "Sit down between your hips rather than folding forward.",
+        "Drive through the whole foot and keep your heels down."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen hoch, damit die Kurzhanteln auf den Schultern liegen bleiben.",
+        "Setze dich zwischen deine Hüften, statt nach vorn zu klappen.",
+        "Drücke über den ganzen Fuß und halte die Fersen am Boden."
+      ],
+      "tips_es": [
+        "Mantén los codos altos para que las mancuernas queden apoyadas en los hombros.",
+        "Siéntate entre las caderas en lugar de plegarte hacia delante.",
+        "Empuja con todo el pie y mantén los talones en el suelo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-front-squat-start.webp",
+          "peak": "images/flat/dumbbell-front-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-hip-thrust",
+      "name_en": "Dumbbell Hip Thrust",
+      "name_de": "Dumbbell-Hip-Thrust",
+      "name_es": "Empuje de Cadera con Mancuerna",
+      "description_en": "The Dumbbell Hip Thrust is a highly effective compound exercise for building strong glutes and hamstrings, performed by thrusting the hips upwards with a dumbbell across the pelvis.",
+      "description_de": "Der Dumbbell-Hip-Thrust ist eine sehr effektive Verbundübung zum Aufbau starker Gesäßmuskeln und Oberschenkelrückseiten, ausgeführt durch das Hochdrücken der Hüfte mit einer Kurzhantel über dem Becken.",
+      "description_es": "El Empuje de Cadera con Mancuerna es un ejercicio compuesto muy eficaz para construir glúteos y isquiotibiales fuertes, realizado empujando las caderas hacia arriba con una mancuerna sobre la pelvis.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "quadriceps"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus",
+        "requires_bench"
+      ],
+      "variation_group": "hip-thrust",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips.",
+        "Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.",
+        "Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension.",
+        "Slowly lower your hips back down to the starting position with control, maintaining tension.",
+        "Repeat for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Setze dich auf den Boden, den oberen Rücken an eine Bank gelehnt, Knie gebeugt, Füße flach, eine Kurzhantel über deinen Hüften.",
+        "Spanne deinen Rumpf an und drücke durch die Fersen, hebe deine Hüften vom Boden, bis dein Körper eine gerade Linie von Schultern zu Knien bildet.",
+        "Spanne deine Gesäßmuskeln am oberen Punkt der Bewegung kräftig an und sorge für volle Hüftextension.",
+        "Senke deine Hüften langsam und kontrolliert in die Ausgangsposition zurück, halte die Spannung.",
+        "Wiederhole dies für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo con la parte superior de la espalda contra un banco, rodillas flexionadas, pies planos y una mancuerna sobre tus caderas.",
+        "Contrae tu abdomen y empuja a través de tus talones, levantando las caderas del suelo hasta que tu cuerpo forme una línea recta de hombros a rodillas.",
+        "Aprieta tus glúteos con fuerza en la parte superior del movimiento, asegurando una extensión completa de la cadera.",
+        "Baja lentamente tus caderas a la posición inicial con control, manteniendo la tensión.",
+        "Repite el ejercicio por el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep your chin tucked towards your chest to maintain a neutral spine throughout the movement.",
+        "Focus on driving through your heels to maximize glute activation.",
+        "Control the eccentric (lowering) phase to enhance muscle growth.",
+        "Use a pad or towel under the dumbbell for comfort."
+      ],
+      "tips_de": [
+        "Halte dein Kinn zur Brust gezogen, um eine neutrale Wirbelsäule während der gesamten Bewegung zu bewahren.",
+        "Konzentriere dich darauf, durch die Fersen zu drücken, um die Gesäßmuskelaktivierung zu maximieren.",
+        "Kontrolliere die exzentrische (senkende) Phase, um das Muskelwachstum zu fördern.",
+        "Verwende ein Polster oder Handtuch unter der Kurzhantel für mehr Komfort."
+      ],
+      "tips_es": [
+        "Mantén la barbilla pegada al pecho para mantener una columna vertebral neutra durante todo el movimiento.",
+        "Concéntrate en empujar a través de los talones para maximizar la activación de los glúteos.",
+        "Controla la fase excéntrica (descenso) para mejorar el crecimiento muscular.",
+        "Usa una almohadilla o toalla debajo de la mancuerna para mayor comodidad."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-hip-thrust-start.webp",
+          "peak": "images/flat/dumbbell-hip-thrust-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-pistol-squat",
+      "name_en": "Dumbbell Pistol Squat",
+      "name_de": "Kurzhantel-Pistol-Squat",
+      "name_es": "Sentadilla Pistola con Mancuerna",
+      "description_en": "The Dumbbell Pistol Squat is an advanced single-leg squat variation that builds significant lower body strength, balance, and mobility, primarily targeting the quadriceps and glutes.",
+      "description_de": "Der Kurzhantel-Pistol-Squat ist eine fortgeschrittene einbeinige Kniebeugen-Variante, die erhebliche Unterkörperkraft, Gleichgewicht und Beweglichkeit aufbaut, hauptsächlich für Quadrizeps und Gesäßmuskulatur.",
+      "description_es": "La Sentadilla Pistola con Mancuerna es una variación avanzada de sentadilla a una pierna que desarrolla fuerza significativa en la parte inferior del cuerpo, equilibrio y movilidad, apuntando principalmente a los cuádriceps y glúteos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "strength",
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall, holding a dumbbell in each hand with your arms hanging at your sides.",
+        "Lift one leg straight out in front of you, keeping it extended throughout the movement.",
+        "Lower your body by bending the knee of your standing leg, keeping your chest up and back straight.",
+        "Descend until your glutes are close to your heel or your thigh is parallel to the floor, maintaining balance.",
+        "Push through your heel to return to the starting position, extending your standing leg fully.",
+        "Complete all reps on one side, then switch legs and repeat for the other side per set."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und halte in jeder Hand eine Kurzhantel, die Arme hängen seitlich am Körper.",
+        "Hebe ein Bein gerade nach vorne an und halte es während der gesamten Bewegung gestreckt.",
+        "Senke deinen Körper, indem du das Knie deines Standbeins beugst, Brust oben und Rücken gerade halten.",
+        "Gehe so tief, bis dein Gesäß nahe an deiner Ferse ist oder dein Oberschenkel parallel zum Boden ist, und halte das Gleichgewicht.",
+        "Drücke dich durch die Ferse zurück in die Ausgangsposition und strecke dein Standbein vollständig.",
+        "Absolviere alle Wiederholungen auf einer Seite, wechsle dann das Bein und wiederhole pro Satz für die andere Seite."
+      ],
+      "instructions_es": [
+        "Ponte de pie, sosteniendo una mancuerna en cada mano con los brazos colgando a los lados.",
+        "Levanta una pierna recta hacia adelante, manteniéndola extendida durante todo el movimiento.",
+        "Baja tu cuerpo doblando la rodilla de tu pierna de apoyo, manteniendo el pecho erguido y la espalda recta.",
+        "Desciende hasta que tus glúteos estén cerca de tu talón o tu muslo esté paralelo al suelo, manteniendo el equilibrio.",
+        "Empuja a través de tu talón para volver a la posición inicial, extendiendo completamente tu pierna de apoyo.",
+        "Completa todas las repeticiones de un lado, luego cambia de pierna y repite para el otro lado por serie."
+      ],
+      "tips_en": [
+        "Start with bodyweight pistol squats to master the movement pattern before adding dumbbells.",
+        "Let the dumbbells hang straight down at your sides and keep your chest up to stay balanced over the working foot.",
+        "Focus on controlling the eccentric (lowering) phase to improve stability and strength.",
+        "Elevate your heel slightly on a small plate if ankle mobility is a limiting factor."
+      ],
+      "tips_de": [
+        "Beginne mit Pistol Squats ohne Gewicht, um das Bewegungsmuster zu beherrschen, bevor du Kurzhanteln hinzunimmst.",
+        "Lass die Kurzhanteln seitlich gerade nach unten hängen und halte die Brust aufrecht, um über dem Arbeitsfuß im Gleichgewicht zu bleiben.",
+        "Konzentriere dich auf die kontrollierte exzentrische (absenkende) Phase, um Stabilität und Kraft zu verbessern.",
+        "Erhöhe die Ferse leicht auf einer kleinen Scheibe, falls die Sprunggelenksbeweglichkeit ein limitierender Faktor ist."
+      ],
+      "tips_es": [
+        "Empieza con sentadillas pistola sin peso para dominar el patrón de movimiento antes de añadir mancuernas.",
+        "Deja que las mancuernas cuelguen rectas a los lados y mantén el pecho erguido para conservar el equilibrio sobre el pie que trabaja.",
+        "Concéntrate en controlar la fase excéntrica (de descenso) para mejorar la estabilidad y la fuerza.",
+        "Eleva ligeramente el talón sobre un disco pequeño si la movilidad del tobillo es un factor limitante."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-pistol-squat-start.webp",
+          "peak": "images/flat/dumbbell-pistol-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-push-press",
+      "name_en": "Dumbbell Push Press",
+      "name_de": "Kurzhantel Push Press",
+      "name_es": "Press de Empuje con Mancuernas",
+      "description_en": "A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.",
+      "description_de": "Eine zusammengesetzte Schulterdrückübung mit Beineinsatz zur Kraftentwicklung der Schultern und Trizeps.",
+      "description_es": "Un press de hombros compuesto que usa el impulso de las piernas para desarrollar potencia en hombros y tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "lateral_deltoid",
+        "quadriceps",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength",
+        "power"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "push_day"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding dumbbells at shoulder height with palms facing forward.",
+        "Slightly bend your knees into a quarter squat.",
+        "Drive through your legs to generate momentum, then press the dumbbells overhead.",
+        "Lock out your arms at the top.",
+        "Lower the dumbbells back to shoulder height with control."
+      ],
+      "instructions_de": [
+        "Stehe mit Kurzhanteln auf Schulterhöhe, Handflächen nach vorne.",
+        "Beuge die Knie leicht in eine Viertelkniebeuge.",
+        "Stoße durch die Beine, um Schwung zu erzeugen, und drücke die Hanteln nach oben.",
+        "Strecke die Arme oben vollständig.",
+        "Senke die Hanteln kontrolliert zurück auf Schulterhöhe."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo mancuernas a la altura de los hombros, palmas hacia adelante.",
+        "Dobla ligeramente las rodillas en una cuarta sentadilla.",
+        "Empuja con las piernas para generar impulso y presiona las mancuernas hacia arriba.",
+        "Extiende los brazos completamente arriba.",
+        "Baja las mancuernas con control a la altura de los hombros."
+      ],
+      "tips_en": [
+        "Use a shallow dip — this is not a full squat.",
+        "Drive the heels into the floor to initiate the press.",
+        "Keep your core braced to protect the lower back."
+      ],
+      "tips_de": [
+        "Nur leicht in die Knie gehen — keine vollständige Kniebeuge.",
+        "Drücke die Fersen in den Boden, um die Drückbewegung einzuleiten.",
+        "Halte den Rumpf gespannt, um den unteren Rücken zu schützen."
+      ],
+      "tips_es": [
+        "Usa un descenso poco profundo — no es una sentadilla completa.",
+        "Empuja los talones contra el suelo para iniciar el press.",
+        "Mantén el core activado para proteger la zona lumbar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-push-press-start.webp",
+          "peak": "images/flat/dumbbell-push-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-reverse-fly",
+      "name_en": "Dumbbell Reverse Fly",
+      "name_de": "Kurzhantel Reverse Fly",
+      "name_es": "Pájaro Invertido con Mancuernas",
+      "description_en": "A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back.",
+      "description_de": "Eine Isolationsübung in vorgebeugter Haltung, bei der du Kurzhanteln seitlich anhebst und die hinteren Schultern sowie den oberen Rücken trainierst.",
+      "description_es": "Un ejercicio de aislamiento inclinado que levanta las mancuernas hacia los lados, trabajando los deltoides posteriores y la espalda alta.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "posterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "reverse-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hinge forward at the hips holding dumbbells with arms hanging down.",
+        "Keep your back flat and knees slightly bent.",
+        "Raise the dumbbells out to the sides until level with your shoulders.",
+        "Squeeze your shoulder blades together at the top.",
+        "Lower the dumbbells back with control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Beuge dich an den Hüften nach vorne, Kurzhanteln in den hängenden Armen.",
+        "Halte den Rücken flach und die Knie leicht gebeugt.",
+        "Hebe die Kurzhanteln seitlich bis auf Schulterhöhe.",
+        "Spanne die Schulterblätter oben zusammen.",
+        "Senke die Kurzhanteln kontrolliert zurück.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Inclínate hacia adelante desde las caderas sujetando mancuernas con los brazos colgando.",
+        "Mantén la espalda recta y las rodillas ligeramente dobladas.",
+        "Sube las mancuernas hacia los lados hasta la altura de los hombros.",
+        "Aprieta los omóplatos en la parte superior.",
+        "Baja las mancuernas de forma controlada.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Use a light weight so the rear delts do the work, not momentum.",
+        "Squeeze your shoulder blades together at the top.",
+        "Keep a soft, fixed bend in your elbows throughout."
+      ],
+      "tips_de": [
+        "Nutze ein leichtes Gewicht, damit die hinteren Schultern arbeiten und nicht der Schwung.",
+        "Ziehe oben die Schulterblätter zusammen.",
+        "Halte die Ellbogen durchgehend leicht und fest gebeugt."
+      ],
+      "tips_es": [
+        "Usa un peso ligero para que trabajen los deltoides posteriores, no el impulso.",
+        "Aprieta los omóplatos juntos arriba.",
+        "Mantén una flexión suave y fija en los codos en todo momento."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-reverse-fly-start.webp",
+          "peak": "images/flat/dumbbell-reverse-fly-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-romanian-deadlift",
+      "name_en": "Dumbbell Romanian Deadlift",
+      "name_de": "Kurzhantel Rumänisches Kreuzheben",
+      "name_es": "Peso Muerto Rumano con Mancuernas",
+      "description_en": "A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch.",
+      "description_de": "Eine Kreuzheben-Variante mit Kurzhanteln, bei der die Hüfte bei leicht gebeugten Knien nach hinten geschoben wird, um die Beinbeuger zu dehnen und zu kräftigen.",
+      "description_es": "Un peso muerto rumano con mancuernas que enfatiza el estiramiento de los isquiotibiales mediante una bisagra de cadera.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding dumbbells in front of your thighs with a soft knee bend.",
+        "Hinge at the hips and push your glutes back.",
+        "Lower the dumbbells along your legs until you feel a hamstring stretch.",
+        "Keep your back flat and shoulders pulled back.",
+        "Drive your hips forward to return to standing.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stehe mit Kurzhanteln vor den Oberschenkeln, Knie leicht gebeugt.",
+        "Beuge die Hüften und schiebe das Gesäß nach hinten.",
+        "Führe die Kurzhanteln an den Beinen entlang nach unten, bis du eine Dehnung in den Beinbeugern spürst.",
+        "Halte den Rücken flach und die Schultern zurückgezogen.",
+        "Treibe die Hüften nach vorne zurück in die Ausgangsposition.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando mancuernas frente a los muslos con una ligera flexión de rodillas.",
+        "Inclínate desde las caderas y empuja los glúteos hacia atrás.",
+        "Baja las mancuernas a lo largo de las piernas hasta sentir el estiramiento en los isquiotibiales.",
+        "Mantén la espalda recta y los hombros hacia atrás.",
+        "Empuja las caderas hacia adelante para volver a la posición de pie.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your knee angle constant; the movement is a hinge, not a squat.",
+        "Tuck your chin slightly to keep your spine in one straight line.",
+        "Squeeze your glutes at the top without leaning backward."
+      ],
+      "tips_de": [
+        "Geh nur so tief, wie der Rücken gerade bleibt.",
+        "Verändere die Kniebeugung während der Bewegung nicht.",
+        "Halte das Gewicht über der Fußmitte, ohne auf die Zehen zu kippen."
+      ],
+      "tips_es": [
+        "Baja hasta donde tu flexibilidad lo permita, sin forzar.",
+        "Mantén la misma flexión suave de rodillas en todo el recorrido.",
+        "No conviertas el movimiento en una sentadilla."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-romanian-deadlift-start.webp",
+          "peak": "images/flat/dumbbell-romanian-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-shoulder-press",
+      "name_en": "Dumbbell Shoulder Press",
+      "name_de": "Kurzhantel Schulterdrücken",
+      "name_es": "Press de Hombros con Mancuernas",
+      "description_en": "An overhead press with dumbbells performed seated or standing, building the front and side delts.",
+      "description_de": "Ein Schulterdrücken mit Kurzhanteln im Sitzen oder Stehen, das die vordere und seitliche Schulter sowie den Trizeps kräftigt.",
+      "description_es": "Un press vertical con mancuernas, sentado o de pie, que desarrolla las porciones anterior y lateral del deltoides.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit or stand holding dumbbells at shoulder height, palms facing forward.",
+        "Press both dumbbells overhead until arms are fully extended.",
+        "Keep your core braced and avoid arching your lower back.",
+        "Lower the dumbbells under control back to shoulder height.",
+        "Do not let the dumbbells drift behind your head.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Sitze oder stehe mit Kurzhanteln auf Schulterhöhe, Handflächen nach vorne.",
+        "Drücke beide Kurzhanteln über den Kopf, bis die Arme vollständig gestreckt sind.",
+        "Spanne den Rumpf an und vermeide das Hohlkreuz.",
+        "Senke die Kurzhanteln kontrolliert zurück auf Schulterhöhe.",
+        "Lass die Kurzhanteln nicht hinter den Kopf driften.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate o ponte de pie sujetando mancuernas a la altura de los hombros con las palmas mirando hacia adelante.",
+        "Empuja ambas mancuernas por encima de la cabeza hasta que los brazos queden completamente extendidos.",
+        "Mantén el core contraído y evita arquear la zona lumbar.",
+        "Baja las mancuernas de forma controlada hasta la altura de los hombros.",
+        "No dejes que las mancuernas se desplacen detrás de la cabeza.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Stack your wrists directly over your elbows throughout the press.",
+        "Exhale as you press up and inhale as you lower.",
+        "Keep your elbows slightly in front of your shoulders rather than flared wide."
+      ],
+      "tips_de": [
+        "Halte die Unterarme senkrecht unter den Hanteln.",
+        "Drücke beide Seiten gleichmäßig hoch, ohne dass eine Hantel vorauseilt.",
+        "Nutze keinen Schwung aus den Beinen, drücke streng aus den Schultern."
+      ],
+      "tips_es": [
+        "Sube las mancuernas en línea recta, sin chocarlas arriba.",
+        "Mantén las muñecas firmes, alineadas con los antebrazos.",
+        "Si tu zona lumbar se arquea, reduce el peso."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-shoulder-press-start.webp",
+          "peak": "images/flat/dumbbell-shoulder-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-side-bend",
+      "name_en": "Dumbbell Side Bend",
+      "name_de": "Kurzhantel Seitbeuge",
+      "name_es": "Flexión Lateral con Mancuerna",
+      "description_en": "A standing oblique isolation exercise using a dumbbell to develop lateral core strength and stability.",
+      "description_de": "Eine stehende Isolationsübung für die schräge Bauchmuskulatur zur Entwicklung der seitlichen Rumpfkraft.",
+      "description_es": "Un ejercicio de aislamiento de oblicuos de pie con mancuerna para desarrollar la fuerza lateral del core.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "core",
+      "primary_muscles": [
+        "obliques"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "quadratus_lumborum",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "core_focus"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand upright holding a dumbbell in one hand at your side.",
+        "Keep the opposite hand on your hip or behind your head.",
+        "Bend laterally toward the dumbbell side, lowering it along your thigh.",
+        "Return to upright, then bend to the opposite side using only your obliques.",
+        "Complete all reps per side."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht, halte eine Kurzhantel seitlich in einer Hand.",
+        "Lege die andere Hand an die Hüfte oder hinter den Kopf.",
+        "Beuge seitlich zur Hantelseite und lass sie am Oberschenkel entlanggleiten.",
+        "Rücke zur aufrechten Position zurück, dann zur anderen Seite beugen.",
+        "Alle Wiederholungen pro Seite ausführen."
+      ],
+      "instructions_es": [
+        "Párate erguido sosteniendo una mancuerna a un lado.",
+        "Coloca la otra mano en la cadera o detrás de la cabeza.",
+        "Inclínate lateralmente hacia el lado de la mancuerna, bajándola por el muslo.",
+        "Vuelve a la posición erguida, luego inclínate al lado opuesto con los oblicuos.",
+        "Completa todas las repeticiones por lado."
+      ],
+      "tips_en": [
+        "Avoid leaning forward or backward — move strictly sideways.",
+        "Use a controlled tempo in both directions.",
+        "Keep the weight close to your leg throughout."
+      ],
+      "tips_de": [
+        "Nicht nach vorne oder hinten lehnen — nur seitlich bewegen.",
+        "Kontrolliertes Tempo in beide Richtungen.",
+        "Halte das Gewicht während der Bewegung nah am Bein."
+      ],
+      "tips_es": [
+        "Evita inclinarte hacia adelante o atrás — muévete estrictamente de lado.",
+        "Usa un tempo controlado en ambas direcciones.",
+        "Mantén el peso cerca de la pierna durante todo el movimiento."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-side-bend-start.webp",
+          "peak": "images/flat/dumbbell-side-bend-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-snatch",
+      "name_en": "Dumbbell Snatch",
+      "name_de": "Kurzhantel Snatch",
+      "name_es": "Snatch con Mancuerna",
+      "description_en": "An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion.",
+      "description_de": "Eine explosive einarmige Übung, bei der du eine Kurzhantel in einer flüssigen Bewegung vom Boden über den Kopf treibst.",
+      "description_es": "Un levantamiento explosivo a un brazo que impulsa la mancuerna desde el suelo hasta encima de la cabeza en un movimiento fluido.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings",
+        "quadriceps"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "snatch",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, dumbbell on the floor between your feet.",
+        "Hinge and grip the dumbbell with one hand.",
+        "Explosively extend hips, knees, and ankles to pull the dumbbell upward.",
+        "Punch the dumbbell overhead in one fluid motion.",
+        "Lock out your arm and stabilize at the top.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Stehe schulterbreit, Kurzhantel auf dem Boden zwischen deinen Füßen.",
+        "Beuge dich und greife die Kurzhantel mit einer Hand.",
+        "Strecke Hüften, Knie und Knöchel explosiv, um die Kurzhantel nach oben zu ziehen.",
+        "Stoße die Kurzhantel in einer fließenden Bewegung über den Kopf.",
+        "Strecke den Arm durch und stabilisiere die Position oben.",
+        "Führe alle Wiederholungen auf einer Seite aus, dann wechsle."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies al ancho de los hombros y la mancuerna en el suelo entre tus pies.",
+        "Inclínate y agarra la mancuerna con una mano.",
+        "Extiende caderas, rodillas y tobillos de forma explosiva para tirar de la mancuerna hacia arriba.",
+        "Empuja la mancuerna por encima de la cabeza en un movimiento fluido.",
+        "Bloquea el brazo y estabiliza en la parte superior.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Extend your hips and knees fully before pulling with your arm.",
+        "Punch the dumbbell up to a stable overhead lockout.",
+        "Keep the dumbbell close to your body as it rises."
+      ],
+      "tips_de": [
+        "Strecke Hüfte und Knie vollständig, bevor du mit dem Arm ziehst.",
+        "Stoße die Kurzhantel nach oben zu einem stabilen Lockout über dem Kopf.",
+        "Halte die Kurzhantel nah am Körper, während sie aufsteigt."
+      ],
+      "tips_es": [
+        "Extiende completamente caderas y rodillas antes de tirar con el brazo.",
+        "Empuja la mancuerna hacia arriba hasta un bloqueo estable sobre la cabeza.",
+        "Mantén la mancuerna cerca del cuerpo mientras sube."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-snatch-start.webp",
+          "peak": "images/flat/dumbbell-snatch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-split-squat",
+      "name_en": "Dumbbell Split Squat",
+      "name_de": "Kurzhantel Split-Kniebeuge",
+      "name_es": "Sentadilla en Postura Dividida con Mancuernas",
+      "description_en": "A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time.",
+      "description_de": "Eine Kniebeuge im Ausfallschritt mit Kurzhanteln an den Seiten, die Quadrizeps und Gesäßmuskeln einseitig trainiert.",
+      "description_es": "Una sentadilla en posición de tijera sosteniendo mancuernas a los lados, que trabaja los cuádriceps y glúteos una pierna a la vez.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand in a split stance holding dumbbells at your sides.",
+        "Keep your torso upright and core braced.",
+        "Lower your back knee toward the floor by bending both knees.",
+        "Stop when your front thigh is parallel to the floor.",
+        "Drive through your front heel to return to standing.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Stehe im Ausfallschritt mit Kurzhanteln an den Seiten.",
+        "Halte den Oberkörper aufrecht und den Rumpf angespannt.",
+        "Senke das hintere Knie Richtung Boden durch Beugen beider Knie.",
+        "Halte an, wenn der vordere Oberschenkel parallel zum Boden ist.",
+        "Drücke durch die vordere Ferse zurück in die Ausgangsposition.",
+        "Führe alle Wiederholungen auf einer Seite aus, dann wechsle."
+      ],
+      "instructions_es": [
+        "Ponte en postura dividida sujetando mancuernas a los costados.",
+        "Mantén el torso erguido y el core contraído.",
+        "Baja la rodilla trasera hacia el suelo doblando ambas rodillas.",
+        "Para cuando el muslo delantero quede paralelo al suelo.",
+        "Empuja a través del talón delantero para volver a la posición de pie.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep most of your weight on your front leg.",
+        "Lower your back knee straight down toward the floor.",
+        "Track your front knee over your toes without letting it cave inward."
+      ],
+      "tips_de": [
+        "Halte den Großteil deines Gewichts auf dem vorderen Bein.",
+        "Senke das hintere Knie gerade nach unten Richtung Boden.",
+        "Führe das vordere Knie über die Zehen, ohne dass es nach innen kippt."
+      ],
+      "tips_es": [
+        "Mantén la mayor parte del peso en la pierna delantera.",
+        "Baja la rodilla trasera recta hacia el suelo.",
+        "Lleva la rodilla delantera sobre los dedos sin dejar que se hunda hacia dentro."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-split-squat-start.webp",
+          "peak": "images/flat/dumbbell-split-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-tricep-extension",
+      "name_en": "Dumbbell Tricep Extension",
+      "name_de": "Kurzhantel Trizeps-Extension",
+      "name_es": "Extensión de Tríceps con Mancuerna",
+      "description_en": "A single-arm overhead tricep extension for balanced arm development.",
+      "description_de": "Eine einarmige Überkopf-Trizeps-Extension für ausgewogene Armentwicklung.",
+      "description_es": "Una extensión de tríceps en una mano por encima de la cabeza para un desarrollo equilibrado del brazo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "overhead-tricep-extension",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a dumbbell in one hand overhead.",
+        "Lower the dumbbell behind your head by bending your elbow.",
+        "Extend your arm back to the starting position.",
+        "Keep your elbow close to your head.",
+        "Repeat on both sides."
+      ],
+      "instructions_de": [
+        "Stehe mit einer Kurzhantel in einer Hand über dem Kopf.",
+        "Senke die Kurzhantel durch Beugen des Ellbogens hinter den Kopf.",
+        "Strecke den Arm zurück in die Ausgangsposition.",
+        "Halte den Ellbogen nah am Kopf.",
+        "Wiederhole auf beiden Seiten."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando una mancuerna en una mano por encima de la cabeza.",
+        "Baja la mancuerna detrás de la cabeza doblando el codo.",
+        "Extiende el brazo de vuelta a la posición inicial.",
+        "Mantén el codo cerca de la cabeza.",
+        "Repite en ambos lados."
+      ],
+      "tips_en": [
+        "Move only your forearm, keeping the upper arm still.",
+        "Brace your core to avoid arching your lower back.",
+        "Choose a weight light enough to reach a full stretch."
+      ],
+      "tips_de": [
+        "Bewege nur den Unterarm, während der Oberarm ruhig bleibt.",
+        "Strecke den Arm oben vollständig, ohne das Ellbogengelenk zu überstrecken.",
+        "Spanne den Rumpf an und vermeide ein Hohlkreuz."
+      ],
+      "tips_es": [
+        "Mantén el codo apuntando al techo durante todo el movimiento.",
+        "Baja la mancuerna despacio hasta sentir el estiramiento del tríceps.",
+        "Evita arquear la espalda baja manteniendo el abdomen firme."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-tricep-extension-start.webp",
+          "peak": "images/flat/dumbbell-tricep-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-upright-row",
+      "name_en": "Dumbbell Upright Row",
+      "name_de": "Kurzhantel Hochziehen",
+      "name_es": "Remo al Mentón con Mancuernas",
+      "description_en": "A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.",
+      "description_de": "Eine zusammengesetzte Zugübung mit Kurzhanteln für die seitliche Schulter und den oberen Trapezmuskel.",
+      "description_es": "Un movimiento de tirón compuesto con mancuernas que trabaja los deltoides laterales y el trapecio superior.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "lateral_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "biceps_brachii",
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "pull_day"
+      ],
+      "variation_group": "upright-row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding two dumbbells in front of your thighs, palms facing your body.",
+        "Pull the dumbbells straight up along your body, leading with your elbows.",
+        "Raise until the dumbbells reach chin height and elbows are above the wrists.",
+        "Pause briefly, then lower with control.",
+        "Repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Stehe mit zwei Kurzhanteln vor den Oberschenkeln, Handflächen zum Körper.",
+        "Ziehe die Hanteln gerade am Körper hoch, Ellbogen führen die Bewegung.",
+        "Bis Kinnhöhe ziehen, Ellbogen über Handgelenken.",
+        "Kurz halten, dann kontrolliert absenken.",
+        "Gewünschte Wiederholungsanzahl ausführen."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo dos mancuernas frente a los muslos, palmas hacia el cuerpo.",
+        "Tira de las mancuernas recto hacia arriba a lo largo del cuerpo, liderando con los codos.",
+        "Sube hasta la altura del mentón con los codos por encima de las muñecas.",
+        "Pausa brevemente, luego baja con control.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep the dumbbells close to your body throughout.",
+        "Lead with your elbows, not your hands.",
+        "Avoid pulling with a very narrow grip to reduce shoulder impingement risk."
+      ],
+      "tips_de": [
+        "Halte die Hanteln während der gesamten Bewegung nah am Körper.",
+        "Die Ellbogen führen, nicht die Hände.",
+        "Keinen zu engen Griff verwenden, um Schulterimpingement zu reduzieren."
+      ],
+      "tips_es": [
+        "Mantén las mancuernas cerca del cuerpo durante todo el movimiento.",
+        "Lidera con los codos, no con las manos.",
+        "Evita un agarre muy estrecho para reducir el riesgo de impingement de hombro."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-upright-row-start.webp",
+          "peak": "images/flat/dumbbell-upright-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-windmill",
+      "name_en": "Dumbbell Windmill",
+      "name_de": "Kurzhantel-Windmühle",
+      "name_es": "Molino con Mancuerna",
+      "description_en": "This full-body exercise builds core stability, shoulder strength, and hip mobility by rotating the torso while holding a dumbbell overhead, primarily targeting the obliques and lateral deltoids.",
+      "description_de": "Diese Ganzkörperübung fördert Rumpf-Stabilität, Schulterkraft und Hüftbeweglichkeit durch Rumpfrotation mit einer Kurzhantel über Kopf, wobei primär die schrägen Bauchmuskeln und seitlichen Deltamuskeln angesprochen werden.",
+      "description_es": "Este ejercicio de cuerpo completo desarrolla estabilidad del core, fuerza de hombros y movilidad de cadera al rotar el torso con una mancuerna sobre la cabeza, trabajando principalmente los oblicuos y deltoides laterales.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "lateral_deltoid",
+        "obliques"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "mobility",
+        "strength"
+      ],
+      "tags": [
+        "core_focus",
+        "shoulder_stability"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, holding a dumbbell overhead in one hand, arm locked.",
+        "Turn your feet slightly away from the dumbbell side, keeping the arm straight and eyes on the weight.",
+        "Hinge at your hips, pushing them out to the side of the dumbbell, and slowly lower your torso towards the floor.",
+        "Keep your back straight and the dumbbell arm vertical as you reach your free hand towards your foot or the floor.",
+        "Reverse the motion by driving through your hips and obliques to return to the starting position.",
+        "Complete all reps on one side, then switch and repeat for the other side."
+      ],
+      "instructions_de": [
+        "Stelle dich schulterbreit hin und halte eine Kurzhantel mit gestrecktem Arm über Kopf.",
+        "Drehe deine Füße leicht von der Hantel-Seite weg und halte den Arm gestreckt, die Augen auf das Gewicht gerichtet.",
+        "Beuge dich aus der Hüfte, schiebe sie zur Hantel-Seite heraus und senke deinen Oberkörper langsam zum Boden.",
+        "Halte deinen Rücken gerade und den Hantel-Arm vertikal, während du mit der freien Hand zum Fuß oder Boden greifst.",
+        "Kehre die Bewegung um, indem du dich aus den Hüften und schrägen Bauchmuskeln zurück in die Startposition drückst.",
+        "Führe alle Wiederholungen pro Seite aus, wechsle dann die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies al ancho de los hombros, sosteniendo una mancuerna sobre la cabeza con un brazo extendido.",
+        "Gira tus pies ligeramente alejándolos del lado de la mancuerna, manteniendo el brazo recto y la vista en el peso.",
+        "Inclínate desde las caderas, empujándolas hacia el lado de la mancuerna, y baja lentamente el torso hacia el suelo.",
+        "Mantén la espalda recta y el brazo de la mancuerna vertical mientras alcanzas con tu mano libre el pie o el suelo.",
+        "Invierte el movimiento impulsándote con las caderas y los oblicuos para regresar a la posición inicial.",
+        "Completa todas las repeticiones por lado, luego cambia y repite para el otro lado."
+      ],
+      "tips_en": [
+        "Maintain a tight core throughout the movement to protect your spine and enhance stability.",
+        "Keep your eyes fixed on the dumbbell overhead to help maintain balance and a straight arm.",
+        "Focus on hinging at the hips, not rounding your back, to engage the hamstrings and glutes.",
+        "Start with a light weight to master the form before progressing to heavier loads."
+      ],
+      "tips_de": [
+        "Halte den Rumpf während der gesamten Bewegung angespannt, um die Wirbelsäule zu schützen und die Stabilität zu erhöhen.",
+        "Fixiere deine Augen auf die über Kopf gehaltene Kurzhantel, um das Gleichgewicht und einen geraden Arm zu bewahren.",
+        "Konzentriere dich auf das Beugen aus der Hüfte, nicht auf das Krümmen des Rückens, um die hintere Oberschenkelmuskulatur und Gesäßmuskeln zu aktivieren.",
+        "Beginne mit einem leichten Gewicht, um die Form zu meistern, bevor du zu schwereren Lasten übergehst."
+      ],
+      "tips_es": [
+        "Mantén el core contraído durante todo el movimiento para proteger tu columna y mejorar la estabilidad.",
+        "Mantén la vista fija en la mancuerna sobre la cabeza para ayudar a mantener el equilibrio y el brazo recto.",
+        "Concéntrate en inclinarte desde las caderas, no en redondear la espalda, para activar los isquiotibiales y glúteos.",
+        "Comienza con un peso ligero para dominar la forma antes de progresar a cargas más pesadas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-windmill-start.webp",
+          "peak": "images/flat/dumbbell-windmill-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "dumbbell-wrist-curl",
+      "name_en": "Dumbbell Wrist Curl",
+      "name_de": "Kurzhantel Handgelenk-Curl",
+      "name_es": "Curl de Muñeca con Mancuerna",
+      "description_en": "A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.",
+      "description_de": "Ein Kurzhantel Handgelenk-Curl, der die Unterarmbeuger isoliert und beide Arme unabhängig trainiert.",
+      "description_es": "Un curl de muñeca con mancuerna que aísla los flexores del antebrazo y trabaja ambos brazos por separado.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_flexors"
+      ],
+      "secondary_muscles": [
+        "brachioradialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "grip_focus"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench with the forearm resting on the thigh, palm up.",
+        "Hold a dumbbell with the wrist hanging off the knee.",
+        "Let the dumbbell roll down to the fingertips.",
+        "Curl the dumbbell up by flexing the wrist.",
+        "Lower under control. Complete reps per side."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche oben.",
+        "Halte eine Kurzhantel, Handgelenk ragt über das Knie.",
+        "Lasse die Hantel in die Fingerspitzen rollen.",
+        "Curle sie hoch durch Beugen des Handgelenks.",
+        "Senke kontrolliert ab. Wiederholungen pro Seite."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia arriba.",
+        "Sujeta una mancuerna con la muñeca fuera de la rodilla.",
+        "Deja que la mancuerna ruede hasta las puntas de los dedos.",
+        "Sube la mancuerna flexionando la muñeca.",
+        "Baja con control. Repeticiones por lado."
+      ],
+      "tips_en": [
+        "Move only at the wrist — keep the forearm still.",
+        "Roll the dumbbell to the fingertips for full range.",
+        "Train both arms with the same load and reps."
+      ],
+      "tips_de": [
+        "Bewege nur das Handgelenk — Unterarm bleibt ruhig.",
+        "Rolle die Hantel für vollen Bewegungsumfang in die Fingerspitzen.",
+        "Trainiere beide Arme mit gleicher Last und Wiederholungszahl."
+      ],
+      "tips_es": [
+        "Mueve solo la muñeca — el antebrazo permanece quieto.",
+        "Rueda la mancuerna a las puntas de los dedos para el rango completo.",
+        "Entrena ambos brazos con la misma carga y repeticiones."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/dumbbell-wrist-curl-start.webp",
+          "peak": "images/flat/dumbbell-wrist-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "eagle-pose",
+      "name_en": "Eagle Pose",
+      "name_de": "Adlerhaltung",
+      "name_es": "Postura del Águila",
+      "description_en": "A standing balance with one leg wrapped over the other and the arms twined in front of the chest, holding a narrow, compact shape on a single bent leg.",
+      "description_de": "Eine Standbalance mit über das Standbein geschlungenem Bein und vor der Brust verschränkten Armen: eine schmale, kompakte Form auf einem gebeugten Bein.",
+      "description_es": "Un equilibrio de pie con una pierna enroscada sobre la otra y los brazos entrelazados frente al pecho, sosteniendo una forma estrecha y compacta sobre una pierna flexionada.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_medius",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall, bend both knees slightly and shift the weight onto one foot.",
+        "Cross the other thigh over the standing thigh and hook the foot behind the calf if it reaches.",
+        "Cross the opposite arm underneath, wind the forearms and bring the palms towards each other.",
+        "Sit down a little into the standing leg and hold for the prescribed time with the elbows lifted.",
+        "Unwind and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Steh aufrecht, beug beide Knie leicht und verlager das Gewicht auf einen Fuß.",
+        "Kreuz den anderen Oberschenkel über den Standoberschenkel und hak den Fuß hinter der Wade ein, wenn er hinreicht.",
+        "Kreuz den Gegenarm darunter, wickle die Unterarme und bring die Handflächen zueinander.",
+        "Setz dich etwas in das Standbein und halte für die vorgegebene Zeit, die Ellbogen angehoben.",
+        "Wickle dich aus und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Ponte de pie, flexiona ligeramente ambas rodillas y pasa el peso a un pie.",
+        "Cruza el otro muslo sobre el muslo de apoyo y engancha el pie por detrás de la pantorrilla si llega.",
+        "Cruza el brazo contrario por debajo, enrosca los antebrazos y acerca las palmas.",
+        "Baja un poco sobre la pierna de apoyo y mantén durante el tiempo indicado, con los codos elevados.",
+        "Desenrosca y repite del otro lado."
+      ],
+      "tips_en": [
+        "Let the crossed foot rest on a block or the floor if hooking it behind the calf is not available.",
+        "Lift the elbows to shoulder height to keep the upper back working rather than collapsing.",
+        "Sink lower on the standing leg only while the knee tracks over the middle of the foot."
+      ],
+      "tips_de": [
+        "Lass den gekreuzten Fuß auf einem Block oder dem Boden ruhen, wenn das Einhaken nicht geht.",
+        "Heb die Ellbogen auf Schulterhöhe, damit der obere Rücken arbeitet statt zusammenzusacken.",
+        "Geh nur so tief, wie das Standknie über der Fußmitte bleibt."
+      ],
+      "tips_es": [
+        "Deja el pie cruzado sobre un bloque o el suelo si engancharlo tras la pantorrilla no es posible.",
+        "Sube los codos a la altura de los hombros para que la espalda alta trabaje en lugar de hundirse.",
+        "Baja más solo mientras la rodilla de apoyo siga sobre el centro del pie."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/eagle-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "easy-pose",
+      "name_en": "Easy Pose",
+      "name_de": "Bequemer Sitz",
+      "name_es": "Postura Fácil",
+      "description_en": "A simple cross-legged seat used for breathing and meditation: the pelvis stays upright, the spine is tall and the hips settle without strain.",
+      "description_de": "Ein einfacher Schneidersitz für Atmung und Meditation: das Becken bleibt aufgerichtet, die Wirbelsäule lang, die Hüften setzen sich ohne Anstrengung.",
+      "description_es": "Un sencillo sentado con las piernas cruzadas para respirar y meditar: la pelvis se mantiene erguida, la columna larga y las caderas se asientan sin tensión.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "erector_spinae"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "gluteus_medius"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit on the floor and cross the shins comfortably, each foot under the opposite knee.",
+        "Sit up on a folded blanket or cushion until the knees rest below the level of the hips.",
+        "Stack the ribs over the pelvis and let the hands rest on the thighs.",
+        "Hold the seat for the prescribed time, breathing slowly and evenly.",
+        "Switch which shin is in front on the next round so both sides get equal time."
+      ],
+      "instructions_de": [
+        "Setz dich auf den Boden und kreuz die Unterschenkel bequem, jeder Fuß unter dem gegenüberliegenden Knie.",
+        "Setz dich auf eine gefaltete Decke oder ein Kissen, bis die Knie unterhalb der Hüfthöhe liegen.",
+        "Stapel die Rippen über dem Becken und leg die Hände auf die Oberschenkel.",
+        "Halte den Sitz für die vorgegebene Zeit und atme langsam und gleichmäßig.",
+        "Wechsle beim nächsten Durchgang das vordere Bein, damit beide Seiten gleich viel Zeit bekommen."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo y cruza las espinillas con comodidad, cada pie bajo la rodilla contraria.",
+        "Elévate sobre una manta doblada o un cojín hasta que las rodillas queden por debajo de las caderas.",
+        "Alinea las costillas sobre la pelvis y deja las manos sobre los muslos.",
+        "Mantén el sentado durante el tiempo indicado, respirando lenta y regularmente.",
+        "Cambia qué espinilla queda delante en la siguiente ronda para repartir el tiempo entre ambos lados."
+      ],
+      "tips_en": [
+        "If the knees float high, raise the seat rather than forcing them down.",
+        "Let the chin stay level so the neck follows the line of the spine.",
+        "Support the knees on cushions when a long sit gets uncomfortable."
+      ],
+      "tips_de": [
+        "Schweben die Knie hoch, erhöhe die Sitzunterlage, statt sie nach unten zu drücken.",
+        "Lass das Kinn waagerecht, damit der Nacken der Linie der Wirbelsäule folgt.",
+        "Stütz die Knie auf Kissen, wenn ein langer Sitz unangenehm wird."
+      ],
+      "tips_es": [
+        "Si las rodillas quedan altas, sube la altura del asiento en lugar de forzarlas hacia abajo.",
+        "Mantén la barbilla nivelada para que el cuello siga la línea de la columna.",
+        "Apoya las rodillas sobre cojines cuando un sentado largo se vuelva incómodo."
+      ],
+      "met": 1.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/easy-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "elliptical-trainer",
+      "name_en": "Elliptical Trainer",
+      "name_de": "Crosstrainer",
+      "name_es": "Elíptica",
+      "description_en": "A low-impact cardio machine movement in which the feet trace a continuous oval on the foot plates while the moving handles push and pull, working the legs and upper body together.",
+      "description_de": "Eine gelenkschonende Ausdauerübung am Gerät, bei der die Füße auf den Trittflächen eine durchgehende Ellipse beschreiben, während die beweglichen Griffe geschoben und gezogen werden — Beine und Oberkörper arbeiten zusammen.",
+      "description_es": "Un ejercicio de máquina cardiovascular de bajo impacto en el que los pies describen un óvalo continuo sobre las plataformas mientras los manillares móviles se empujan y se tiran, trabajando piernas y tren superior a la vez.",
+      "category": "cardio",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "elliptical",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "hamstrings",
+        "latissimus_dorsi",
+        "pectoralis_major",
+        "soleus",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "conditioning",
+        "no_axial_load",
+        "knee_safe",
+        "lower_back_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Step onto the foot plates one at a time, holding the fixed centre post until you are steady, then take a moving handle in each hand.",
+        "Start the pedals turning forward, keeping your whole foot down on the plate rather than lifting your heel.",
+        "Push one handle away as the same-side foot travels forward, and pull the other back, so the arms and legs work in opposition.",
+        "Stand tall with your hips over the pedals and your core braced instead of hanging back on the handles.",
+        "Set the resistance and ramp so you can hold a smooth stride, and continue for the desired time or distance."
+      ],
+      "instructions_de": [
+        "Steig nacheinander auf die Trittflächen, halt dich dabei an der festen Mittelsäule fest, bis du stabil stehst, und nimm dann in jede Hand einen beweglichen Griff.",
+        "Bring die Pedale vorwärts in Bewegung und lass den ganzen Fuß auf der Trittfläche, statt die Ferse anzuheben.",
+        "Schieb einen Griff nach vorn, während der Fuß derselben Seite nach vorn wandert, und zieh den anderen zurück, sodass Arme und Beine gegengleich arbeiten.",
+        "Steh aufrecht mit der Hüfte über den Pedalen und festem Rumpf, statt dich an den Griffen nach hinten zu hängen.",
+        "Stell Widerstand und Rampe so ein, dass der Schritt rund bleibt, und mach die gewünschte Zeit oder Distanz weiter."
+      ],
+      "instructions_es": [
+        "Súbete a las plataformas de una en una sujetándote al poste central fijo hasta estar estable, y luego toma un manillar móvil con cada mano.",
+        "Pon los pedales en marcha hacia delante manteniendo el pie entero apoyado en la plataforma, sin levantar el talón.",
+        "Empuja un manillar hacia delante mientras el pie de ese mismo lado avanza, y tira del otro hacia atrás, de modo que brazos y piernas trabajen en oposición.",
+        "Mantente erguido con la cadera sobre los pedales y el core activo, en lugar de dejarte caer hacia atrás sobre los manillares.",
+        "Ajusta la resistencia y la rampa para sostener una zancada fluida y continúa durante el tiempo o la distancia deseados."
+      ],
+      "tips_en": [
+        "Drive the handles rather than letting the legs push them for you — the arm work is most of what makes the elliptical a full-body machine.",
+        "Keep your heels down on the plates. Riding on the toes cramps the calves and cuts the glutes out of the stride.",
+        "Pedalling backwards for part of the session shifts the emphasis toward the hamstrings and glutes and breaks up a long steady effort."
+      ],
+      "tips_de": [
+        "Treib die Griffe aktiv an, statt sie von den Beinen mitschieben zu lassen — die Armarbeit ist das meiste von dem, was den Crosstrainer zum Ganzkörpergerät macht.",
+        "Lass die Fersen auf den Trittflächen. Auf den Zehen zu fahren verkrampft die Waden und nimmt das Gesäß aus dem Schritt.",
+        "Ein Teil der Einheit rückwärts getreten verlagert die Betonung Richtung Beinrückseite und Gesäß und lockert eine lange gleichmäßige Belastung auf."
+      ],
+      "tips_es": [
+        "Mueve tú los manillares en lugar de dejar que las piernas te los empujen — el trabajo de brazos es lo que convierte a la elíptica en una máquina de cuerpo completo.",
+        "Mantén los talones apoyados en las plataformas. Ir de puntillas acalambra los gemelos y deja los glúteos fuera de la zancada.",
+        "Pedalear hacia atrás durante parte de la sesión desplaza el énfasis hacia isquiotibiales y glúteos y rompe la monotonía de un esfuerzo largo y constante."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/elliptical-trainer-main.webp"
+        }
+      }
+    },
+    {
+      "id": "extended-side-angle",
+      "name_en": "Extended Side Angle Pose",
+      "name_de": "Gestreckte Seitwinkelhaltung",
+      "name_es": "Ángulo Lateral Extendido",
+      "description_en": "A wide-stance standing pose with the front knee bent and the torso extended over the front thigh, so one long line runs from the back heel to the top hand.",
+      "description_de": "Ein weiter Stand mit gebeugtem vorderem Knie und über den Oberschenkel gestrecktem Oberkörper, sodass eine lange Linie von der hinteren Ferse bis zur oberen Hand läuft.",
+      "description_es": "Una postura de pie con base amplia, la rodilla delantera flexionada y el torso extendido sobre ese muslo, formando una línea larga desde el talón trasero hasta la mano de arriba.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "obliques",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "gluteus_medius"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand wide with the front foot turned out and the back foot angled slightly in.",
+        "Bend the front knee until it stacks over the ankle and keep the back leg straight.",
+        "Rest the front forearm on the thigh, or the hand on the floor or a block, and reach the top arm over the ear.",
+        "Hold the position for the prescribed time, turning the chest towards the ceiling.",
+        "Straighten the front leg to come up and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Steh weit, der vordere Fuß nach außen gedreht, der hintere leicht nach innen.",
+        "Beug das vordere Knie, bis es über dem Sprunggelenk steht, und halte das hintere Bein gestreckt.",
+        "Leg den vorderen Unterarm auf den Oberschenkel oder die Hand auf Boden oder Block und streck den oberen Arm über das Ohr.",
+        "Halte die Position für die vorgegebene Zeit und dreh die Brust Richtung Decke.",
+        "Streck das vordere Bein, um hochzukommen, und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Sepárate en una base amplia con el pie delantero girado hacia fuera y el trasero algo hacia dentro.",
+        "Flexiona la rodilla delantera hasta que quede sobre el tobillo y mantén la pierna trasera estirada.",
+        "Apoya el antebrazo delantero sobre el muslo, o la mano en el suelo o un bloque, y estira el brazo de arriba por encima de la oreja.",
+        "Mantén la posición durante el tiempo indicado, girando el pecho hacia el techo.",
+        "Estira la pierna delantera para subir y repite del otro lado."
+      ],
+      "tips_en": [
+        "Press the outer edge of the back foot down; the pose loses its base as soon as that heel lifts.",
+        "Keep the front knee pointing at the middle toes rather than drifting inwards.",
+        "Take the forearm on the thigh instead of the hand on the floor to keep the chest open."
+      ],
+      "tips_de": [
+        "Druck die Außenkante des hinteren Fußes in den Boden - hebt die Ferse, verliert die Haltung ihre Basis.",
+        "Lass das vordere Knie zu den mittleren Zehen zeigen, statt nach innen zu kippen.",
+        "Nimm den Unterarm auf den Oberschenkel statt der Hand auf den Boden, um die Brust offen zu halten."
+      ],
+      "tips_es": [
+        "Presiona el borde externo del pie trasero; la postura pierde su base en cuanto ese talón se levanta.",
+        "Mantén la rodilla delantera apuntando a los dedos centrales en lugar de dejarla caer hacia dentro.",
+        "Apoya el antebrazo en el muslo en lugar de la mano en el suelo para conservar el pecho abierto."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/extended-side-angle-main.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-bench-press",
+      "name_en": "EZ-Bar Bench Press",
+      "name_de": "Bankdrücken mit SZ-Stange",
+      "name_es": "Press de Banca con Barra Z",
+      "description_en": "A flat-bench chest press performed with an EZ bar, whose angled grips are easier on the wrists while still loading the pectorals, front delts, and triceps.",
+      "description_de": "Ein Bankdrücken auf der Flachbank mit einer SZ-Stange, deren abgewinkelte Griffe die Handgelenke schonen und dabei Brust, vordere Schultern und Trizeps trainieren.",
+      "description_es": "Un press de pecho en banco plano realizado con una barra Z, cuyos agarres angulados son más cómodos para las muñecas mientras trabajan el pectoral, los deltoides anteriores y los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie flat on a bench with your feet planted on the floor, gripping the EZ bar's angled bends over your chest.",
+        "Unrack the bar and hold it over your lower chest with your arms extended.",
+        "Lower the bar under control toward your lower chest.",
+        "Press the bar back up to full arm extension.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Lege dich flach auf eine Bank, stelle die Füße fest auf den Boden und greife die abgewinkelten Biegungen der SZ-Stange über der Brust.",
+        "Hebe die Stange aus der Halterung und halte sie mit gestreckten Armen über der unteren Brust.",
+        "Senke die Stange kontrolliert zur unteren Brust ab.",
+        "Drücke die Stange wieder nach oben, bis die Arme vollständig gestreckt sind.",
+        "Wiederhole die Bewegung für die gewünschte Wiederholungszahl."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano con los pies apoyados en el suelo y agarra las curvas anguladas de la barra Z sobre el pecho.",
+        "Desengancha la barra y sostenla sobre la parte baja del pecho con los brazos extendidos.",
+        "Baja la barra de forma controlada hacia la parte baja del pecho.",
+        "Empuja la barra de nuevo hacia arriba hasta extender completamente los brazos.",
+        "Repite durante el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your feet flat on the floor and maintain a slight arch in your lower back for a stable base.",
+        "The EZ bar's angled grip is easier on the wrists than a straight barbell.",
+        "Lower the bar to your lower chest and keep your elbows tucked at roughly 45 degrees to protect the shoulders."
+      ],
+      "tips_de": [
+        "Halte die Füße flach auf dem Boden und ein leichtes Hohlkreuz für einen stabilen Stand.",
+        "Der abgewinkelte Griff der SZ-Stange ist handgelenkschonender als eine gerade Langhantel.",
+        "Senke die Stange zur unteren Brust und halte die Ellbogen in etwa 45 Grad angelegt, um die Schultern zu schonen."
+      ],
+      "tips_es": [
+        "Mantén los pies apoyados en el suelo y un ligero arco en la zona lumbar para una base estable.",
+        "El agarre angulado de la barra Z es más cómodo para las muñecas que una barra recta.",
+        "Baja la barra hacia la parte baja del pecho y mantén los codos a unos 45 grados para proteger los hombros."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-bench-press-start.webp",
+          "peak": "images/flat/ez-bar-bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-curl",
+      "name_en": "EZ-Bar Curl",
+      "name_de": "SZ-Stangen-Curl",
+      "name_es": "Curl con Barra Z",
+      "description_en": "An isolation exercise targeting the biceps using an EZ-bar, which reduces wrist strain compared to a straight barbell.",
+      "description_de": "Eine Isolationsübung für den Bizeps mit einer SZ-Stange, die das Handgelenk gegenüber einer geraden Langhantel schont.",
+      "description_es": "Un ejercicio de aislamiento para el bíceps con barra Z, que reduce la tensión en las muñecas en comparación con una barra recta.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "brachioradialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding an EZ-bar with an underhand grip on the angled portions.",
+        "Curl the bar up toward your shoulders, keeping your elbows pinned.",
+        "Squeeze at the top, then lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit einem Untergriff auf den abgewinkelten Griffbereichen der SZ-Stange.",
+        "Curle die Stange zu den Schultern, Ellbogen fest an den Seiten.",
+        "Spanne oben an, dann senke kontrolliert ab.",
+        "Wiederhole die Übung."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando la barra Z con agarre supino en las partes anguladas.",
+        "Sube la barra hacia los hombros manteniendo los codos fijos.",
+        "Aprieta en la parte superior y luego baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Use the inner or outer grip to vary emphasis.",
+        "Keep your wrists neutral on the angled grips."
+      ],
+      "tips_de": [
+        "Wähle den inneren oder äußeren Griff, um den Schwerpunkt zu variieren.",
+        "Handgelenke auf den Abwinkelungen neutral halten."
+      ],
+      "tips_es": [
+        "Usa el agarre interior o exterior para variar el énfasis.",
+        "Mantén las muñecas en posición neutra en los agarres angulados."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-curl-start.webp",
+          "peak": "images/flat/ez-bar-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-front-raise",
+      "name_en": "EZ-Bar Front Raise",
+      "name_de": "SZ-Stangen Frontheben",
+      "name_es": "Elevación Frontal con Barra Z",
+      "description_en": "A two-handed front raise with an EZ-bar. The angled grip is easier on the wrists than a straight bar while still letting both hands drive the same load.",
+      "description_de": "Ein beidarmiges Frontheben mit der SZ-Stange. Der gewinkelte Griff schont die Handgelenke gegenüber einer geraden Stange, lässt aber beide Hände dieselbe Last führen.",
+      "description_es": "Una elevación frontal con ambas manos usando una barra Z. El agarre angulado es más cómodo para las muñecas que una barra recta y permite a ambas manos manejar la misma carga.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "ez_bar",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "serratus_anterior"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day"
+      ],
+      "variation_group": "front-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding an EZ-bar with an overhand grip on the inner bends, arms hanging in front of the thighs.",
+        "Keep the elbows slightly bent and fixed throughout.",
+        "Raise the bar in a smooth arc up to shoulder height.",
+        "Pause briefly at the top, then lower under control.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe mit einem Obergriff an den inneren Winkeln der SZ-Stange, Arme vor den Oberschenkeln hängend.",
+        "Ellbogen leicht gebeugt und während der gesamten Übung fixiert.",
+        "Hebe die Stange in einem gleichmäßigen Bogen bis auf Schulterhöhe.",
+        "Kurz oben pausieren, dann kontrolliert senken.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando la barra Z con agarre prono en las curvas internas, con los brazos colgando frente a los muslos.",
+        "Mantén los codos ligeramente doblados y fijos durante todo el movimiento.",
+        "Sube la barra en un arco suave hasta la altura de los hombros.",
+        "Haz una breve pausa en la parte superior y luego baja de forma controlada.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "The bar should travel in a straight line in front of the body.",
+        "Do not swing the torso; keep the core braced and the knees slightly soft.",
+        "Stop at shoulder height — going higher shifts tension off the front delts."
+      ],
+      "tips_de": [
+        "Die Stange sollte in einer geraden Linie vor dem Körper geführt werden.",
+        "Nicht mit dem Oberkörper schwingen; Rumpf angespannt, Knie leicht weich.",
+        "Auf Schulterhöhe stoppen – höher verlagert die Spannung weg vom vorderen Deltamuskel."
+      ],
+      "tips_es": [
+        "La barra debe desplazarse en línea recta frente al cuerpo.",
+        "No balancees el torso; mantén el core contraído y las rodillas ligeramente flexionadas.",
+        "Para a la altura de los hombros — subir más desplaza la tensión fuera de los deltoides anteriores."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-front-raise-start.webp",
+          "peak": "images/flat/ez-bar-front-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-lying-tricep-extension",
+      "name_en": "EZ-Bar Lying Triceps Extension",
+      "name_de": "Liegendes Trizepsdrücken mit SZ-Stange",
+      "name_es": "Extensión de Tríceps Tumbado con Barra Z",
+      "description_en": "A lying triceps extension performed with an EZ bar to isolate the triceps through a full range of motion.",
+      "description_de": "Ein liegendes Trizepsdrücken mit einer SZ-Stange, das den Trizeps über den vollen Bewegungsumfang isoliert.",
+      "description_es": "Una extensión de tríceps tumbado realizada con una barra Z para aislar el tríceps a lo largo de todo el rango de movimiento.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "skull-crusher",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench holding an EZ bar over your chest with a narrow grip.",
+        "Lower the bar toward your forehead by bending at the elbows.",
+        "Extend your arms back to the start.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf eine Flachbank und halte eine SZ-Stange mit engem Griff über der Brust.",
+        "Senke die Stange durch Beugen der Ellbogen in Richtung Stirn.",
+        "Strecke die Arme wieder in die Ausgangsposition.",
+        "Wiederhole die Bewegung."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco plano sujetando una barra Z sobre el pecho con un agarre estrecho.",
+        "Baja la barra hacia la frente flexionando los codos.",
+        "Extiende los brazos de vuelta a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your upper arms vertical throughout so the triceps do the work.",
+        "The EZ bar's angled grip is easier on the wrists than a straight bar.",
+        "Lower slowly to protect the elbows."
+      ],
+      "tips_de": [
+        "Halte die Oberarme durchgehend senkrecht, damit der Trizeps die Arbeit übernimmt.",
+        "Der abgewinkelte Griff der SZ-Stange ist handgelenkschonender als eine gerade Stange.",
+        "Senke langsam ab, um die Ellbogen zu schonen."
+      ],
+      "tips_es": [
+        "Mantén los brazos superiores verticales en todo momento para que trabaje el tríceps.",
+        "El agarre angulado de la barra Z es más cómodo para las muñecas que una barra recta.",
+        "Baja despacio para proteger los codos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-lying-tricep-extension-start.webp",
+          "peak": "images/flat/ez-bar-lying-tricep-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-overhead-extension",
+      "name_en": "EZ-Bar Overhead Tricep Extension",
+      "name_de": "SZ-Stangen Überkopf-Trizeps-Extension",
+      "name_es": "Extensión de Tríceps por Encima de la Cabeza con Barra Z",
+      "description_en": "Overhead tricep extension with an EZ-bar — the angled grip is easier on the wrists than a straight bar while keeping the long head under a deep stretch.",
+      "description_de": "Überkopf-Trizeps-Extension mit der SZ-Stange – der gewinkelte Griff schont die Handgelenke gegenüber einer geraden Stange und hält den langen Kopf unter tiefer Dehnung.",
+      "description_es": "Extensión de tríceps por encima de la cabeza con barra Z — el agarre angulado es más cómodo para las muñecas que una barra recta y mantiene la cabeza larga bajo un estiramiento profundo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day"
+      ],
+      "variation_group": "overhead-tricep-extension",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand or sit holding an EZ-bar overhead with an overhand grip on the inner bends.",
+        "Arms fully extended, bar above the head.",
+        "Bend only the elbows to lower the bar behind the head in an arc.",
+        "Keep the upper arms vertical and close to the head; only the forearms move.",
+        "Extend the elbows to return the bar overhead.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe oder sitze mit der SZ-Stange im Obergriff an den inneren Winkeln über dem Kopf.",
+        "Arme vollständig gestreckt, Stange über dem Kopf.",
+        "Beuge nur die Ellbogen und senke die Stange im Bogen hinter den Kopf.",
+        "Halte die Oberarme senkrecht und nah am Kopf; nur die Unterarme bewegen sich.",
+        "Strecke die Ellbogen, um die Stange zurück über den Kopf zu führen.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie o siéntate sujetando la barra Z por encima de la cabeza con agarre prono en las curvas internas.",
+        "Brazos completamente extendidos con la barra sobre la cabeza.",
+        "Dobla solo los codos para bajar la barra detrás de la cabeza en un arco.",
+        "Mantén los brazos verticales y cerca de la cabeza; solo los antebrazos se mueven.",
+        "Extiende los codos para volver la barra a la posición inicial.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "If the elbows flare out, drop the load — flared elbows mean shoulders are assisting.",
+        "The deeper the stretch at the bottom, the better the long-head hypertrophy stimulus.",
+        "A seated version is easier on the lower back."
+      ],
+      "tips_de": [
+        "Wenn die Ellbogen ausweichen, das Gewicht reduzieren – ausweichende Ellbogen bedeuten Schulterunterstützung.",
+        "Je tiefer die Dehnung unten, desto besser der Hypertrophiereiz des langen Kopfes.",
+        "Eine sitzende Ausführung schont den unteren Rücken."
+      ],
+      "tips_es": [
+        "Si los codos se abren hacia afuera, baja el peso — significa que los hombros están ayudando.",
+        "Cuanto más profundo sea el estiramiento en la parte inferior, mayor será el estímulo de hipertrofia en la cabeza larga.",
+        "La versión sentada es más cómoda para la zona lumbar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-overhead-extension-start.webp",
+          "peak": "images/flat/ez-bar-overhead-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-pullover",
+      "name_en": "EZ Bar Pullover",
+      "name_de": "EZ-Stange Pullover",
+      "name_es": "Pullover con Barra EZ",
+      "description_en": "This compound exercise targets the lats and pectorals by extending the arms overhead with an EZ bar, promoting upper body strength and hypertrophy.",
+      "description_de": "Diese Verbundübung zielt auf Latissimus und Brustmuskeln ab, indem du eine EZ-Stange über Kopf bewegst, um Kraft und Hypertrophie des Oberkörpers zu fördern.",
+      "description_es": "Este ejercicio compuesto trabaja los dorsales y pectorales extendiendo los brazos por encima de la cabeza con una barra EZ, promoviendo la fuerza y la hipertrofia del tren superior.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "push_day",
+        "requires_bench"
+      ],
+      "variation_group": "pullover",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip.",
+        "Extend the bar straight above your chest, keeping a slight bend in your elbows.",
+        "Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest.",
+        "Pull the bar back to the starting position using your lats and pectorals.",
+        "Maintain control throughout the movement, avoiding momentum."
+      ],
+      "instructions_de": [
+        "Lege dich rücklings auf eine Flachbank, den Kopf leicht über das Ende hinaus, und halte eine EZ-Stange im Obergriff.",
+        "Strecke die Stange mit leicht gebeugten Ellbogen direkt über deine Brust.",
+        "Senke die Stange langsam in einem Bogen hinter deinen Kopf, spüre die Dehnung in Latissimus und Brust.",
+        "Ziehe die Stange mit Latissimus und Brustmuskeln zurück in die Ausgangsposition.",
+        "Behalte während der gesamten Bewegung die Kontrolle und vermeide Schwung."
+      ],
+      "instructions_es": [
+        "Acuéstate boca arriba en un banco plano con la cabeza ligeramente fuera del extremo, sosteniendo una barra EZ con agarre pronado.",
+        "Extiende la barra directamente sobre tu pecho, manteniendo una ligera flexión en los codos.",
+        "Baja lentamente la barra en un arco detrás de tu cabeza, sintiendo un estiramiento en tus dorsales y pecho.",
+        "Jala la barra de regreso a la posición inicial usando tus dorsales y pectorales.",
+        "Mantén el control durante todo el movimiento, evitando el impulso."
+      ],
+      "tips_en": [
+        "Keep your core braced to prevent arching your lower back excessively.",
+        "Focus on a deep stretch at the bottom of the movement.",
+        "Use a spotter for heavier loads to ensure safety.",
+        "Control the eccentric (lowering) phase for maximum muscle engagement."
+      ],
+      "tips_de": [
+        "Halte deinen Rumpf angespannt, um ein übermäßiges Hohlkreuz zu vermeiden.",
+        "Konzentriere dich auf eine tiefe Dehnung am unteren Punkt der Bewegung.",
+        "Nutze bei schwereren Lasten einen Spotter, um die Sicherheit zu gewährleisten.",
+        "Kontrolliere die exzentrische (senkende) Phase für maximale Muskelbeteiligung."
+      ],
+      "tips_es": [
+        "Mantén tu core contraído para evitar arquear excesivamente la espalda baja.",
+        "Concéntrate en un estiramiento profundo en la parte inferior del movimiento.",
+        "Usa un compañero para cargas más pesadas y asegurar la seguridad.",
+        "Controla la fase excéntrica (descenso) para una máxima activación muscular."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-pullover-start.webp",
+          "peak": "images/flat/ez-bar-pullover-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-reverse-curl",
+      "name_en": "EZ-Bar Reverse Curl",
+      "name_de": "SZ-Stange Reverse Curl",
+      "name_es": "Curl Inverso con Barra Z",
+      "description_en": "A reverse curl with an EZ-bar targeting the brachialis and forearm extensors with a comfortable grip.",
+      "description_de": "Ein Reverse Curl mit der SZ-Stange, der den Brachialis und die Unterarmstrecker mit komfortablem Griff beansprucht.",
+      "description_es": "Un curl inverso con barra Z que trabaja el braquial y los extensores del antebrazo con un agarre cómodo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "brachialis",
+        "forearm_extensors"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold an EZ-bar with an overhand grip.",
+        "Curl the bar up toward your shoulders.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Halte die SZ-Stange mit einem Obergriff.",
+        "Curie die Stange zu deinen Schultern hoch.",
+        "Senke sie kontrolliert ab.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Sujeta una barra Z con agarre prono.",
+        "Sube la barra hacia tus hombros.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep elbows close to your torso.",
+        "The EZ-bar reduces wrist strain."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen nah am Rumpf.",
+        "Die SZ-Stange reduziert die Handgelenkbelastung."
+      ],
+      "tips_es": [
+        "Mantén los codos cerca del torso.",
+        "La barra Z reduce la tensión en las muñecas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-reverse-curl-start.webp",
+          "peak": "images/flat/ez-bar-reverse-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-reverse-grip-row",
+      "name_en": "EZ Bar Reverse Grip Row",
+      "name_de": "EZ-Stange Rudern mit Untergriff",
+      "name_es": "Remo con Barra EZ y Agarre Supino",
+      "description_en": "This compound pulling exercise targets the latissimus dorsi and biceps, effectively building back thickness and arm strength with an underhand grip.",
+      "description_de": "Diese Verbundübung trainiert den Latissimus dorsi und Bizeps, um effektiv Rückendicke und Armkraft mit einem Untergriff aufzubauen.",
+      "description_es": "Este ejercicio compuesto de tracción trabaja el dorsal ancho y el bíceps, desarrollando eficazmente el grosor de la espalda y la fuerza de los brazos con un agarre supinado.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "biceps_brachii",
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip.",
+        "Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor.",
+        "Let the bar hang directly below your shoulders with arms fully extended.",
+        "Pull the bar towards your lower abdomen, squeezing your shoulder blades together and driving your elbows up.",
+        "Control the eccentric phase, slowly lowering the bar back to the starting position with full arm extension."
+      ],
+      "instructions_de": [
+        "Stelle dich schulterbreit hin und halte eine EZ-Stange mit einem schulterbreiten Untergriff.",
+        "Beuge dich aus der Hüfte, halte eine leichte Kniebeugung und deinen Rücken gerade, bis dein Oberkörper fast parallel zum Boden ist.",
+        "Lass die Stange mit vollständig gestreckten Armen direkt unter deinen Schultern hängen.",
+        "Ziehe die Stange zum unteren Bauch, spanne die Schulterblätter zusammen und führe die Ellbogen nach oben.",
+        "Kontrolliere die exzentrische Phase und senke die Stange langsam mit voller Armstreckung in die Ausgangsposition zurück."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies al ancho de los hombros, sujetando una barra EZ con un agarre supino al ancho de los hombros.",
+        "Inclínate desde las caderas, manteniendo una ligera flexión de rodillas y la espalda recta, hasta que tu torso esté casi paralelo al suelo.",
+        "Deja que la barra cuelgue directamente debajo de tus hombros con los brazos completamente extendidos.",
+        "Tira de la barra hacia tu abdomen inferior, apretando los omóplatos y llevando los codos hacia arriba.",
+        "Controla la fase excéntrica, bajando lentamente la barra a la posición inicial con los brazos completamente extendidos."
+      ],
+      "tips_en": [
+        "Maintain a neutral spine throughout the movement to protect your lower back.",
+        "Focus on initiating the pull with your lats, not just your biceps.",
+        "Avoid shrugging your shoulders; keep them depressed and retracted.",
+        "Use a full range of motion, extending your arms completely at the bottom."
+      ],
+      "tips_de": [
+        "Halte deine Wirbelsäule während der gesamten Bewegung neutral, um deinen unteren Rücken zu schützen.",
+        "Konzentriere dich darauf, den Zug mit dem Latissimus zu initiieren, nicht nur mit dem Bizeps.",
+        "Vermeide es, die Schultern hochzuziehen; halte sie gesenkt und zurückgezogen.",
+        "Nutze den vollen Bewegungsumfang und strecke die Arme unten vollständig aus."
+      ],
+      "tips_es": [
+        "Mantén una columna vertebral neutra durante todo el movimiento para proteger tu espalda baja.",
+        "Concéntrate en iniciar la tracción con los dorsales, no solo con los bíceps.",
+        "Evita encogerte de hombros; manténlos deprimidos y retraídos.",
+        "Utiliza un rango completo de movimiento, extendiendo los brazos por completo en la parte inferior."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-reverse-grip-row-start.webp",
+          "peak": "images/flat/ez-bar-reverse-grip-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-romanian-deadlift",
+      "name_en": "EZ-Bar Romanian Deadlift",
+      "name_de": "SZ-Stange Romanian Deadlift",
+      "name_es": "Peso Muerto Rumano con Barra Z",
+      "description_en": "A Romanian deadlift using an EZ-bar. The angled grip is easier on the wrists and suits lighter hinge work or elbow-sensitive lifters.",
+      "description_de": "Ein Romanian Deadlift mit der SZ-Stange. Der angewinkelte Griff schont die Handgelenke und eignet sich für leichtere Hinge-Arbeit oder handgelenkempfindliche Athleten.",
+      "description_es": "Un peso muerto rumano con barra Z. El agarre angulado es más cómodo para las muñecas y es ideal para trabajo de bisagra ligero o personas con codos sensibles.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "ez_bar",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "forearm_flexors",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "pull_day"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding an EZ-bar at mid-thigh with an overhand grip on the inner bends.",
+        "Feet hip-width, soft bend in the knees, chest up, lats engaged.",
+        "Push the hips back while letting the bar slide down the front of the legs.",
+        "Go until you feel a deep hamstring stretch without rounding the lower back.",
+        "Drive the hips forward to return to standing, keeping the bar close to the body.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und halte die SZ-Stange auf mittlerer Oberschenkelhöhe mit Obergriff auf den inneren Biegungen.",
+        "Füße hüftbreit, leichte Kniebeugung, Brust oben, Latissimus angespannt.",
+        "Schiebe die Hüften zurück und lass die Stange an den Oberschenkeln entlanggleiten.",
+        "Senke ab, bis du eine tiefe Dehnung in den Beinbeugern spürst, ohne den unteren Rücken zu runden.",
+        "Treibe die Hüften nach vorne zurück in die Ausgangsposition, Stange nah am Körper.",
+        "Für die empfohlene Wiederholungszahl wiederholen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta la barra Z a la altura media del muslo con agarre prono en las curvas internas.",
+        "Pies a la anchura de las caderas, rodillas ligeramente flexionadas, pecho arriba y dorsales activados.",
+        "Empuja las caderas hacia atrás dejando que la barra deslice por la parte delantera de las piernas.",
+        "Baja hasta sentir un estiramiento profundo en los isquiotibiales sin redondear la zona lumbar.",
+        "Impulsa las caderas hacia adelante para volver a la posición erguida, manteniendo la barra cerca del cuerpo.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "The movement is a hip hinge, not a squat — knees barely bend.",
+        "The EZ-bar is shorter than a barbell; grip the inner bends for a neutral-ish wrist.",
+        "Stop at the bottom of your clean ROM — no round-back stretch."
+      ],
+      "tips_de": [
+        "Die Bewegung ist ein Hüftscharnier, keine Kniebeuge – die Knie beugen sich kaum.",
+        "Die SZ-Stange ist kürzer als eine Langhantel; greife die inneren Biegungen für eine neutrale Handgelenkposition.",
+        "Stoppe unten an deiner sauberen Bewegungsamplitude – kein Rundrücken-Stretch."
+      ],
+      "tips_es": [
+        "El movimiento es una bisagra de cadera, no una sentadilla: las rodillas apenas se doblan.",
+        "La barra Z es más corta que una barra recta; agarra las curvas internas para una posición de muñeca casi neutra.",
+        "Detente en el límite inferior de tu rango de movimiento limpio: sin estiramiento con la espalda redondeada."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/romanian-deadlift-start.webp",
+          "peak": "images/flat/romanian-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-shrug",
+      "name_en": "EZ-Bar Shrug",
+      "name_de": "SZ-Stangen-Shrug",
+      "name_es": "Encogimiento de Hombros con Barra Z",
+      "description_en": "A shrug using an EZ-bar for a comfortable grip while loading the trapezius.",
+      "description_de": "Ein Schulterrücken mit der SZ-Stange für komfortablen Griff beim Training des Trapezius.",
+      "description_es": "Un encogimiento de hombros con barra Z para un agarre cómodo mientras se carga el trapecio.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "ez_bar",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "shrug",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding an EZ-bar in front of you.",
+        "Shrug your shoulders straight up.",
+        "Hold at the top, then lower.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und halte die SZ-Stange vor dir.",
+        "Ziehe die Schultern gerade nach oben.",
+        "Kurz oben halten, dann absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta la barra Z frente a ti.",
+        "Encoge los hombros directamente hacia arriba.",
+        "Mantén la posición arriba y luego baja.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Avoid rolling the shoulders in circles.",
+        "Use a full range of motion."
+      ],
+      "tips_de": [
+        "Vermeide kreisende Schulterbewegungen.",
+        "Nutze die volle Bewegungsamplitude."
+      ],
+      "tips_es": [
+        "Evita girar los hombros en círculos.",
+        "Usa un rango completo de movimiento."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-shrug-start.webp",
+          "peak": "images/flat/ez-bar-shrug-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-spider-curl",
+      "name_en": "EZ Bar Spider Curl",
+      "name_de": "SZ-Stangen Spider Curl",
+      "name_es": "Spider Curl con Barra Z",
+      "description_en": "A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.",
+      "description_de": "Ein brustgestützter Curl über der Schrägbank mit der SZ-Stange — isoliert den Bizeps mit strikter Technik.",
+      "description_es": "Un curl con el pecho apoyado sobre un banco inclinado usando barra Z, aislando el bíceps con técnica estricta.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "brachioradialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie chest down on an incline bench holding an EZ bar with underhand grip.",
+        "Let your arms hang straight down from your shoulders.",
+        "Curl the bar up toward your shoulders.",
+        "Squeeze your biceps at the top of the movement.",
+        "Lower the bar back down with control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Lege dich mit der Brust nach unten auf eine Schrägbank und halte eine SZ-Stange mit Untergriff.",
+        "Lass deine Arme gerade von den Schultern nach unten hängen.",
+        "Curie die Stange zu deinen Schultern hoch.",
+        "Spanne die Bizeps oben in der Bewegung an.",
+        "Senke die Stange kontrolliert ab.",
+        "Für die gewünschte Wiederholungszahl wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate boca abajo en un banco inclinado sujetando una barra Z con agarre supino.",
+        "Deja que tus brazos cuelguen rectos desde los hombros.",
+        "Sube la barra hacia tus hombros.",
+        "Aprieta los bíceps en la parte alta del movimiento.",
+        "Baja la barra de forma controlada.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Let your arms hang straight down and keep the upper arms fixed.",
+        "Curl with the biceps only — the bench removes any excuse to swing.",
+        "Lower to a full stretch before starting the next rep."
+      ],
+      "tips_de": [
+        "Lass die Arme senkrecht hängen und halte die Oberarme fixiert.",
+        "Curle nur mit dem Bizeps — die Bank nimmt dir jede Ausrede zum Schwungholen.",
+        "Senke die Stange bis zur vollen Dehnung, bevor du die nächste Wiederholung beginnst."
+      ],
+      "tips_es": [
+        "Deja los brazos colgando verticales y mantén fijos los brazos superiores.",
+        "Haz el curl solo con el bíceps: el banco elimina cualquier excusa para balancearte.",
+        "Baja hasta el estiramiento completo antes de empezar la siguiente repetición."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-spider-curl-start.webp",
+          "peak": "images/flat/ez-bar-spider-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-upright-row",
+      "name_en": "EZ-Bar Upright Row",
+      "name_de": "SZ-Stangen Upright Row",
+      "name_es": "Remo al Mentón con Barra Z",
+      "description_en": "An upright row variation using an EZ-bar for more comfortable wrist positioning.",
+      "description_de": "Eine Upright-Row-Variante mit der SZ-Stange für eine komfortablere Handgelenkposition.",
+      "description_es": "Una variación del remo vertical con barra Z para una posición de muñecas más cómoda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "lateral_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "biceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "upright-row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding an EZ-bar with a shoulder-width grip on the angled portions.",
+        "Pull the bar straight up along your body toward your chin.",
+        "Lead with your elbows, keeping them above your hands.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und halte die SZ-Stange mit schulterbreitem Griff an den angewinkelten Abschnitten.",
+        "Ziehe die Stange gerade am Körper entlang zum Kinn.",
+        "Führe mit den Ellbogen, die über den Händen bleiben.",
+        "Kontrolliert absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta la barra Z con agarre a la anchura de los hombros en las partes anguladas.",
+        "Tira de la barra hacia arriba a lo largo del cuerpo hasta la altura del mentón.",
+        "Lidera el movimiento con los codos, manteniéndolos por encima de las manos.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Pull only as high as your shoulders allow without pinching.",
+        "Keep the bar close to your body throughout the movement.",
+        "Avoid swinging or using your legs to lift the weight."
+      ],
+      "tips_de": [
+        "Vermeide Schwung aus den Beinen oder dem Rücken.",
+        "Ziehe nur so hoch, wie es deine Schultern schmerzfrei zulassen.",
+        "Lass die Handgelenke locker, statt sie aktiv zu beugen."
+      ],
+      "tips_es": [
+        "Mantén las muñecas relajadas, sin doblarlas hacia arriba.",
+        "Evita balancear el torso para subir la barra.",
+        "Si notas molestias en los hombros, reduce el rango o la carga."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-upright-row-start.webp",
+          "peak": "images/flat/ez-bar-upright-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ez-bar-wrist-curl",
+      "name_en": "EZ-Bar Wrist Curl",
+      "name_de": "EZ-Stange Handgelenk-Curl",
+      "name_es": "Curl de Muñeca con Barra Z",
+      "description_en": "A wrist curl with the EZ-bar, friendlier on the wrists than a straight bar.",
+      "description_de": "Ein Handgelenk-Curl mit der EZ-Stange, schonender für die Handgelenke als die gerade Stange.",
+      "description_es": "Un curl de muñeca con barra Z, más amigable con las muñecas que la barra recta.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "ez_bar",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "grip_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench with forearms resting on the thighs, palms up.",
+        "Grip an EZ-bar on the inner bends with hands shoulder-width.",
+        "Let the bar roll down to the fingertips.",
+        "Curl the bar up by flexing the wrists.",
+        "Lower under control."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank, Unterarme auf den Oberschenkeln, Handflächen oben.",
+        "Greife eine EZ-Stange schulterbreit an den Innenbiegungen.",
+        "Lasse die Stange in die Fingerspitzen rollen.",
+        "Curle sie hoch durch Beugen der Handgelenke.",
+        "Senke kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con los antebrazos sobre los muslos, palmas hacia arriba.",
+        "Sujeta una barra Z por las curvas internas a la anchura de los hombros.",
+        "Deja que la barra ruede hasta las puntas de los dedos.",
+        "Sube la barra flexionando las muñecas.",
+        "Baja con control."
+      ],
+      "tips_en": [
+        "The EZ-bar's angle is gentler on the wrists than a straight bar.",
+        "Move only at the wrist — keep the forearms still.",
+        "Roll the bar to the fingertips for full range."
+      ],
+      "tips_de": [
+        "Der Winkel der EZ-Stange ist sanfter zu den Handgelenken.",
+        "Bewege nur das Handgelenk — Unterarme bleiben ruhig.",
+        "Rolle die Stange für vollen Bewegungsumfang in die Fingerspitzen."
+      ],
+      "tips_es": [
+        "El ángulo de la barra Z es más amable con las muñecas.",
+        "Mueve solo la muñeca — los antebrazos permanecen quietos.",
+        "Rueda la barra a las puntas de los dedos para el rango completo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ez-bar-wrist-curl-start.webp",
+          "peak": "images/flat/ez-bar-wrist-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "face-pull",
+      "name_en": "Cable Face Pull",
+      "name_de": "Kabel Face Pull",
+      "name_es": "Face Pull en Polea",
+      "description_en": "A cable exercise targeting the rear deltoids and external rotators.",
+      "description_de": "Eine Kabelübung für die hinteren Schultern und die Außenrotatoren.",
+      "description_es": "Un ejercicio de cable que trabaja los deltoides posteriores y los rotadores externos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "cable",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "posterior_deltoid",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "rehabilitation"
+      ],
+      "tags": [
+        "pull_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "reverse-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Attach a rope to a high cable pulley.",
+        "Pull the rope toward your face, separating the ends.",
+        "Squeeze your rear deltoids and external rotators.",
+        "Return to the starting position with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Befestige ein Seil an einem hohen Kabelzug.",
+        "Ziehe das Seil zu deinem Gesicht und spreize die Enden auseinander.",
+        "Spanne die hinteren Deltamuskeln und Außenrotatoren an.",
+        "Kehre kontrolliert in die Ausgangsposition zurück.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Engancha una cuerda en una polea alta.",
+        "Tira de la cuerda hacia tu cara, separando los extremos.",
+        "Aprieta los deltoides posteriores y los rotadores externos.",
+        "Regresa a la posición inicial de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your elbows high, roughly in line with your shoulders.",
+        "Choose a light weight and prioritize control over load.",
+        "Avoid leaning back or shrugging your shoulders as you pull."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen hoch und führe sie weit nach außen.",
+        "Wähle ein leichtes Gewicht und arbeite ohne Schwung.",
+        "Bleibe aufrecht stehen, ohne mit dem Oberkörper nach hinten auszuweichen."
+      ],
+      "tips_es": [
+        "Mantén los codos altos, alineados con los hombros.",
+        "Junta las escápulas al final de cada repetición.",
+        "Trabaja con peso ligero para no perder la técnica."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/face-pull-start.webp",
+          "peak": "images/flat/face-pull-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "fish-pose",
+      "name_en": "Fish Pose",
+      "name_de": "Fisch-Haltung",
+      "name_es": "Postura del Pez",
+      "description_en": "A supine backbend supported on the forearms with the chest lifted and the head tilted back, opening the front of the chest and the throat.",
+      "description_de": "Eine Rückbeuge in Rückenlage, auf den Unterarmen gestützt, mit angehobenem Brustkorb und zurückgeneigtem Kopf - öffnet Brust und Kehle.",
+      "description_es": "Una extensión boca arriba apoyada en los antebrazos, con el pecho elevado y la cabeza inclinada atrás, que abre la parte frontal del pecho y la garganta.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "chest",
+      "primary_muscles": [
+        "erector_spinae",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "hip_flexors"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with the legs straight and the arms alongside the body, palms down under the hips.",
+        "Press the forearms into the floor and lift the chest towards the ceiling.",
+        "Let the crown of the head rest lightly on the floor without putting weight through the neck.",
+        "Hold the position for the prescribed time, breathing into the upper chest.",
+        "Lift the head, then lower the back down."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, die Beine gestreckt, die Arme am Körper, die Handflächen unter dem Gesäß.",
+        "Druck die Unterarme in den Boden und heb den Brustkorb Richtung Decke.",
+        "Lass den Scheitel leicht auf dem Boden ruhen, ohne Gewicht in den Nacken zu geben.",
+        "Halte die Position für die vorgegebene Zeit und atme in den oberen Brustkorb.",
+        "Heb den Kopf an und leg den Rücken ab."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con las piernas estiradas y los brazos junto al cuerpo, las palmas bajo las caderas.",
+        "Presiona los antebrazos contra el suelo y eleva el pecho hacia el techo.",
+        "Deja que la coronilla apoye ligeramente en el suelo sin cargar peso en el cuello.",
+        "Mantén la posición durante el tiempo indicado, respirando hacia la parte alta del pecho.",
+        "Levanta la cabeza y baja la espalda al suelo."
+      ],
+      "tips_en": [
+        "Carry the weight in the forearms, not the head; the neck only guides the position.",
+        "Place a block lengthwise under the upper back if the floor version pinches.",
+        "Keep the legs active and the thighs rolling slightly inwards."
+      ],
+      "tips_de": [
+        "Das Gewicht liegt in den Unterarmen, nicht im Kopf - der Nacken führt die Position nur.",
+        "Leg einen Block längs unter den oberen Rücken, wenn die Bodenvariante zwickt.",
+        "Halte die Beine aktiv und die Oberschenkel leicht nach innen gedreht."
+      ],
+      "tips_es": [
+        "El peso va en los antebrazos, no en la cabeza; el cuello solo guía la posición.",
+        "Coloca un bloque a lo largo bajo la espalda alta si la versión en el suelo pincha.",
+        "Mantén las piernas activas y los muslos rotando ligeramente hacia dentro."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/fish-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "floor-ez-bar-press",
+      "name_en": "Floor EZ-Bar Press",
+      "name_de": "Boden SZ-Stangen-Press",
+      "name_es": "Press en Suelo con Barra Z",
+      "description_en": "A floor press variation using an EZ-bar for a more comfortable wrist and elbow position.",
+      "description_de": "Eine Floor-Press-Variante mit der SZ-Stange für eine komfortablere Handgelenk- und Ellbogenposition.",
+      "description_es": "Una variación del press en suelo con barra Z para una posición más cómoda de muñecas y codos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on the floor holding an EZ-bar over your chest.",
+        "Lower the bar until your elbows touch the floor.",
+        "Press back up to full extension.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Boden und halte die SZ-Stange über deiner Brust.",
+        "Senke die Stange ab, bis deine Ellbogen den Boden berühren.",
+        "Drücke zurück in die volle Streckung.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en el suelo sujetando una barra Z sobre el pecho.",
+        "Baja la barra hasta que los codos toquen el suelo.",
+        "Empuja de vuelta hasta la extensión completa.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The EZ-bar reduces wrist strain vs. a straight bar.",
+        "Keep your feet flat on the floor."
+      ],
+      "tips_de": [
+        "Die SZ-Stange reduziert die Handgelenkbelastung gegenüber einer geraden Stange.",
+        "Halte die Füße flach auf dem Boden."
+      ],
+      "tips_es": [
+        "La barra Z reduce la tensión en las muñecas en comparación con una barra recta.",
+        "Mantén los pies planos sobre el suelo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/floor-ez-bar-press-start.webp",
+          "peak": "images/flat/floor-ez-bar-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "floor-kettlebell-pullover",
+      "name_en": "Floor Kettlebell Pullover",
+      "name_de": "Boden Kettlebell Pullover",
+      "name_es": "Pullover con Pesa Rusa en Suelo",
+      "description_en": "A pullover done lying on the floor with a kettlebell held by the handle or by the horns. The floor limits the range of motion compared to the bench version, which reduces shoulder strain and makes it a good home-gym or prehab option.",
+      "description_de": "Ein Pullover liegend auf dem Boden mit einer Kettlebell am Griff oder an den Hörnern. Der Boden begrenzt die Bewegungsamplitude im Vergleich zur Bankversion, was die Schulterbelastung reduziert und die Übung zu einer guten Heim- oder Prehab-Option macht.",
+      "description_es": "Un pullover realizado tumbado en el suelo con una pesa rusa sujetada por el asa o por las asas laterales. El suelo limita el rango de movimiento en comparación con la versión en banco, lo que reduce la tensión en los hombros y lo convierte en una buena opción para entrenar en casa o como ejercicio de prehabilitación.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day"
+      ],
+      "variation_group": "pullover",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie face-up on the floor with knees bent and feet flat.",
+        "Hold a kettlebell by the handle with both hands above your chest, arms almost straight (slight elbow bend).",
+        "Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms touch the floor.",
+        "Pull the bell back above the chest along the same arc.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Lege dich mit gebeugten Knien und flachen Füßen auf den Rücken.",
+        "Halte eine Kettlebell am Griff mit beiden Händen über der Brust, Arme fast gestreckt (leichte Ellbeugung).",
+        "Halte den Ellbogenwinkel konstant und senke die Kettlebell im Bogen über den Kopf, bis die Oberarme den Boden berühren.",
+        "Ziehe die Kettlebell entlang desselben Bogens zurück über die Brust.",
+        "Für die empfohlene Wiederholungszahl wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba en el suelo con las rodillas flexionadas y los pies planos.",
+        "Sujeta una pesa rusa por el asa con ambas manos sobre el pecho, brazos casi extendidos (ligera flexión de codos).",
+        "Manteniendo el ángulo de los codos fijo, baja la pesa hacia atrás en arco hasta que los brazos toquen el suelo.",
+        "Tira de la pesa de vuelta sobre el pecho siguiendo el mismo arco.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "The floor caps the ROM; if it feels too short, use a bench version.",
+        "Grip the handle firmly and squeeze the lats at the top.",
+        "Keep the lower back flat against the floor throughout."
+      ],
+      "tips_de": [
+        "Der Boden begrenzt die Amplitude; falls sie zu kurz wirkt, nutze die Bankversion.",
+        "Greife den Griff fest und spanne den Latissimus oben an.",
+        "Halte den unteren Rücken während der gesamten Übung flach auf dem Boden."
+      ],
+      "tips_es": [
+        "El suelo limita el rango de movimiento; si te parece demasiado corto, usa la versión en banco.",
+        "Agarra el asa con firmeza y aprieta los dorsales en la parte alta.",
+        "Mantén la zona lumbar pegada al suelo durante todo el ejercicio."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/floor-kettlebell-pullover-start.webp",
+          "peak": "images/flat/floor-kettlebell-pullover-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "floor-press",
+      "name_en": "Floor Press",
+      "name_de": "Floor Press",
+      "name_es": "Press en Suelo",
+      "description_en": "A barbell pressing movement performed on the floor, limiting range of motion and taking the lower body out of the equation.",
+      "description_de": "Eine Langhantel-Drückbewegung auf dem Boden, die die Bewegungsamplitude begrenzt und den Unterkörper ausschließt.",
+      "description_es": "Un movimiento de press con barra realizado en el suelo, limitando el rango de movimiento y eliminando la participación del tren inferior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on the floor and position yourself under a barbell in a rack.",
+        "Lower the barbell to your chest until elbows touch the floor.",
+        "Press back up to lockout.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Boden und positioniere dich unter einer Langhantel im Rack.",
+        "Senke die Langhantel zur Brust ab, bis die Ellbogen den Boden berühren.",
+        "Drücke zurück bis zum Lockout.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate en el suelo y colócate bajo una barra en el rack.",
+        "Baja la barra hasta el pecho hasta que los codos toquen el suelo.",
+        "Empuja de vuelta hasta el bloqueo.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Elbows touching the floor provides a natural stopping point.",
+        "Useful for addressing lockout weakness."
+      ],
+      "tips_de": [
+        "Die Ellbogen auf dem Boden bilden einen natürlichen Stopppunkt.",
+        "Nützlich für die Verbesserung der Lockout-Schwäche."
+      ],
+      "tips_es": [
+        "El contacto de los codos con el suelo proporciona un punto de parada natural.",
+        "Útil para trabajar la debilidad en la fase final de extensión."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/floor-press-start.webp",
+          "peak": "images/flat/floor-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "flutter-kicks",
+      "name_en": "Flutter Kicks",
+      "name_de": "Flutter Kicks",
+      "name_es": "Flutter Kicks",
+      "description_en": "A supine core drill alternating small up-and-down leg kicks while the lower back stays pressed to the floor.",
+      "description_de": "Eine Rumpfübung in Rückenlage mit kleinen, wechselnden Beinbewegungen auf und ab, während der untere Rücken auf den Boden gedrückt bleibt.",
+      "description_es": "Un ejercicio de core tumbado boca arriba alternando pequeñas patadas arriba y abajo mientras la zona lumbar permanece pegada al suelo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "leg-raise",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie flat on your back with your legs extended.",
+        "Place your hands under your glutes for support.",
+        "Lift both legs a few inches off the floor.",
+        "Alternate kicking your legs up and down in a small range.",
+        "Keep your core braced and lower back pressed down.",
+        "Continue for the desired duration or reps."
+      ],
+      "instructions_de": [
+        "Lege dich flach auf den Rücken, Beine ausgestreckt.",
+        "Lege die Hände unter den Gesäßmuskeln zur Unterstützung.",
+        "Hebe beide Beine einige Zentimeter vom Boden.",
+        "Wechselnd die Beine in kleiner Amplitude auf und ab bewegen.",
+        "Halte den Rumpf angespannt und den unteren Rücken gedrückt.",
+        "Für die gewünschte Dauer oder Wiederholungszahl fortfahren."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con las piernas extendidas.",
+        "Coloca las manos bajo los glúteos como apoyo.",
+        "Levanta ambas piernas unos centímetros del suelo.",
+        "Alterna las piernas arriba y abajo en un rango pequeño.",
+        "Mantén el core contraído y la zona lumbar presionada contra el suelo.",
+        "Continúa durante el tiempo o las repeticiones deseadas."
+      ],
+      "tips_en": [
+        "Press your lower back into the floor for the whole set.",
+        "Keep the kicks small and steady rather than big and wild.",
+        "Raise your legs higher if you feel your lower back arching."
+      ],
+      "tips_de": [
+        "Drücke den unteren Rücken während des ganzen Satzes in den Boden.",
+        "Halte die Kicks klein und gleichmäßig statt groß und unkontrolliert.",
+        "Hebe die Beine höher, wenn dein unterer Rücken ins Hohlkreuz geht."
+      ],
+      "tips_es": [
+        "Presiona la zona lumbar contra el suelo durante toda la serie.",
+        "Mantén las patadas pequeñas y constantes en lugar de grandes y descontroladas.",
+        "Eleva más las piernas si notas que la zona lumbar se arquea."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/flutter-kicks-start.webp",
+          "peak": "images/flat/flutter-kicks-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "front-lever",
+      "name_en": "Front Lever",
+      "name_de": "Front Lever",
+      "name_es": "Front Lever",
+      "description_en": "An advanced static hold under the bar with the body horizontal and chest facing upward, requiring straight-arm pulling strength through the lats and core.",
+      "description_de": "Eine fortgeschrittene Halteübung an der Klimmzugstange, bei der der gestreckte Körper waagerecht mit der Brust nach oben gehalten wird und maximale Zugkraft in Lats und Rumpf erfordert.",
+      "description_es": "Una posición estática avanzada en barra donde el cuerpo se mantiene horizontal con el pecho hacia arriba, requiriendo fuerza de tracción en dorsales y core.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "biceps_brachii",
+        "erector_spinae",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "static-hold",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Grip the bar with an overhand grip and hang.",
+        "Tuck your knees to your chest and drive your hips upward, rotating forward until your chest faces up.",
+        "Extend your body horizontally with arms straight and chest facing the ceiling.",
+        "Keep your body rigid and parallel to the floor.",
+        "Hold for the desired duration, then tuck and lower under control."
+      ],
+      "instructions_de": [
+        "Greife die Stange mit einem Obergriff und hänge.",
+        "Ziehe die Knie zur Brust und schwinge die Hüften nach oben, bis die Brust nach oben zeigt.",
+        "Strecke den Körper horizontal aus, Arme gestreckt, Brust Richtung Decke.",
+        "Halte den Körper angespannt und parallel zum Boden.",
+        "Halte die gewünschte Zeit, dann beuge ein und senke dich kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Agarra la barra con agarre prono y cuelga.",
+        "Lleva las rodillas al pecho y eleva las caderas hacia arriba, rotando hasta que el pecho mire al techo.",
+        "Extiende el cuerpo horizontalmente con brazos rectos y pecho apuntando hacia arriba.",
+        "Mantén el cuerpo rígido y paralelo al suelo.",
+        "Aguanta el tiempo deseado, luego flexiona y baja de forma controlada."
+      ],
+      "tips_en": [
+        "Progress through tuck and straddle holds before attempting the full extension.",
+        "Squeeze your core and glutes to prevent the hips from dropping.",
+        "Keep the shoulders actively depressed away from the ears throughout the hold."
+      ],
+      "tips_de": [
+        "Steigere dich über den Tuck- und Grätschhalter, bevor du den vollen Halt versuchst.",
+        "Spanne Bauch und Gesäß aktiv an, damit die Hüften nicht absacken.",
+        "Halte die Schultern aktiv nach unten gedrückt, nicht Richtung Ohren."
+      ],
+      "tips_es": [
+        "Progresa con variantes de rodillas flexionadas y piernas abiertas antes del hold completo.",
+        "Aprieta core y glúteos para evitar que las caderas caigan.",
+        "Mantén los hombros activamente deprimidos, alejados de las orejas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/front-lever-main.webp"
+        }
+      }
+    },
+    {
+      "id": "front-squat",
+      "name_en": "Front Squat",
+      "name_de": "Front Squat",
+      "name_es": "Sentadilla Frontal",
+      "description_en": "A barbell squat with the bar held in front on the deltoids, emphasizing quads and core.",
+      "description_de": "Eine Kniebeuge mit der Langhantel vorne auf den Deltamuskeln, die Quadrizeps und Rumpf betont.",
+      "description_es": "Una sentadilla con barra sostenida al frente sobre los deltoides, enfatizando cuádriceps y core.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean or rack the bar to your front deltoids with elbows high.",
+        "Squat down keeping torso upright until thighs are parallel.",
+        "Drive back up.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Reinige oder rack die Stange auf deine vorderen Deltamuskeln mit hohen Ellbogen.",
+        "Beuge dich nach unten, halte den Oberkörper aufrecht, bis die Oberschenkel parallel sind.",
+        "Drücke zurück hoch.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Limpia o coloca la barra en los deltoides frontales con los codos altos.",
+        "Baja en sentadilla manteniendo el torso erguido hasta que los muslos estén paralelos al suelo.",
+        "Vuelve a subir.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Maintain high elbows to keep the bar stable.",
+        "A more upright torso increases quad activation."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen hoch, um die Stange stabil zu halten.",
+        "Ein aufrechter Oberkörper erhöht die Quadrizeps-Aktivierung."
+      ],
+      "tips_es": [
+        "Mantén los codos altos para estabilizar la barra.",
+        "Un torso más vertical aumenta la activación de los cuádriceps."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/front-squat-start.webp",
+          "peak": "images/flat/front-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "garland-pose",
+      "name_en": "Garland Pose",
+      "name_de": "Girlanden-Haltung",
+      "name_es": "Postura de la Guirnalda",
+      "description_en": "A deep bodyweight squat held with the heels down and the elbows pressing the knees open, used to open the hips, ankles and lower back.",
+      "description_de": "Eine tiefe Hocke mit aufgesetzten Fersen, bei der die Ellbogen die Knie nach außen drücken - öffnet Hüfte, Sprunggelenke und unteren Rücken.",
+      "description_es": "Una sentadilla profunda sostenida con los talones apoyados y los codos empujando las rodillas hacia fuera, usada para abrir caderas, tobillos y zona lumbar.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "adductors",
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "quadriceps",
+        "soleus"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with the feet a little wider than the hips and the toes turned slightly out.",
+        "Squat down as low as the ankles allow, keeping the heels on the floor.",
+        "Bring the palms together at the chest and press the elbows against the inner knees.",
+        "Hold the position for the prescribed time with the chest lifted and the spine long.",
+        "Press through the feet to stand back up."
+      ],
+      "instructions_de": [
+        "Stell die Füße etwas breiter als hüftbreit, die Zehen leicht nach außen.",
+        "Geh so tief in die Hocke, wie die Sprunggelenke es zulassen, und lass die Fersen am Boden.",
+        "Bring die Handflächen vor der Brust zusammen und druck die Ellbogen gegen die Innenseite der Knie.",
+        "Halte die Position für die vorgegebene Zeit, mit aufgerichtetem Brustkorb und langer Wirbelsäule.",
+        "Druck über die Füße zurück in den Stand."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies algo más separados que las caderas y las puntas ligeramente hacia fuera.",
+        "Baja en cuclillas todo lo que permitan los tobillos, manteniendo los talones en el suelo.",
+        "Junta las palmas frente al pecho y presiona los codos contra la cara interna de las rodillas.",
+        "Mantén la posición durante el tiempo indicado, con el pecho alto y la columna larga.",
+        "Empuja con los pies para volver a ponerte de pie."
+      ],
+      "tips_en": [
+        "Roll a towel under the heels if they lift; forcing them down rounds the lower back instead.",
+        "Widen the stance to make room for the pelvis rather than squeezing into a narrow squat.",
+        "Press the knees and elbows against each other lightly to keep the chest from collapsing."
+      ],
+      "tips_de": [
+        "Roll ein Handtuch unter die Fersen, wenn sie abheben - erzwungenes Aufsetzen rundet den unteren Rücken.",
+        "Stell die Füße breiter, um Platz für das Becken zu schaffen, statt dich in eine enge Hocke zu quetschen.",
+        "Druck Knie und Ellbogen leicht gegeneinander, damit der Brustkorb nicht zusammensackt."
+      ],
+      "tips_es": [
+        "Coloca una toalla enrollada bajo los talones si se levantan; forzarlos redondea la zona lumbar.",
+        "Abre más los pies para dejar espacio a la pelvis en lugar de encajarte en una sentadilla estrecha.",
+        "Presiona ligeramente rodillas y codos entre sí para que el pecho no se hunda."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/garland-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "glute-bridge",
+      "name_en": "Glute Bridge",
+      "name_de": "Glute Bridge",
+      "name_es": "Puente de Glúteos",
+      "description_en": "A bodyweight glute activation exercise performed lying on the floor.",
+      "description_de": "Eine Körpergewichts-Aktivierungsübung für die Gesäßmuskeln, liegend auf dem Boden.",
+      "description_es": "Un ejercicio de activación de glúteos con el peso corporal realizado tumbado en el suelo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "hip-thrust",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with knees bent and feet flat on the floor.",
+        "Drive your hips up by squeezing your glutes.",
+        "Hold briefly at the top with hips fully extended.",
+        "Lower your hips back down with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken, Knie gebeugt, Füße flach auf dem Boden.",
+        "Treibe die Hüften nach oben, indem du die Gesäßmuskeln anspannst.",
+        "Kurz oben mit vollständig gestreckten Hüften halten.",
+        "Senke die Hüften kontrolliert ab.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con las rodillas flexionadas y los pies planos en el suelo.",
+        "Eleva las caderas apretando los glúteos.",
+        "Mantén brevemente en la parte alta con las caderas totalmente extendidas.",
+        "Baja las caderas de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Push through your heels rather than your toes.",
+        "Avoid arching your lower back at the top.",
+        "Don't let your knees cave inward as you lift."
+      ],
+      "tips_de": [
+        "Drücke über die Fersen, nicht über die Zehen.",
+        "Vermeide ein Überstrecken des unteren Rückens am höchsten Punkt.",
+        "Halte die Knie stabil über den Füßen, ohne sie nach innen kippen zu lassen."
+      ],
+      "tips_es": [
+        "Empuja con los talones para activar mejor los glúteos.",
+        "Evita arquear la zona lumbar al extender las caderas.",
+        "Mantén las rodillas alineadas con los pies durante todo el recorrido."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/glute-bridge-start.webp",
+          "peak": "images/flat/glute-bridge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "glute-bridge-hold",
+      "name_en": "Glute Bridge Hold",
+      "name_de": "Glute-Bridge-Halt",
+      "name_es": "Puente de Glúteos Isométrico",
+      "description_en": "The top of the glute bridge held for time: hips fully extended with the shoulders, hips and knees in one line, so the glutes stay under tension instead of cycling through reps.",
+      "description_de": "Der obere Punkt der Glute Bridge, statisch gehalten: die Hüfte ist vollständig gestreckt, Schultern, Hüfte und Knie bilden eine Linie, sodass die Glutes unter Spannung bleiben statt Wiederholungen zu fahren.",
+      "description_es": "La parte alta del puente de glúteos mantenida en el tiempo: la cadera queda completamente extendida con hombros, caderas y rodillas en línea, de modo que los glúteos permanecen bajo tensión en lugar de encadenar repeticiones.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "hip-thrust",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with the knees bent and the feet flat, about hip-width apart and close enough to brush your fingertips with your heels.",
+        "Push through the heels and lift the hips until the body forms a straight line from the knees to the shoulders.",
+        "Squeeze the glutes and tuck the ribs down so the lower back does not take over.",
+        "Hold the top position for the prescribed time, keeping the weight in the heels.",
+        "Lower the hips under control to finish the set."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, stell die Füße etwa hüftbreit flach auf und so nah, dass du die Fersen mit den Fingerspitzen streifst.",
+        "Druck über die Fersen und heb die Hüfte, bis der Körper von den Knien bis zu den Schultern eine gerade Linie bildet.",
+        "Spann die Glutes an und zieh die Rippen nach unten, damit der untere Rücken nicht übernimmt.",
+        "Halte die obere Position für die vorgegebene Zeit und lass das Gewicht auf den Fersen.",
+        "Senk die Hüfte kontrolliert ab, um den Satz zu beenden."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con las rodillas flexionadas y los pies apoyados, separados a la anchura de las caderas y lo bastante cerca como para rozar los talones con los dedos.",
+        "Empuja con los talones y eleva la cadera hasta que el cuerpo forme una línea recta desde las rodillas hasta los hombros.",
+        "Aprieta los glúteos y lleva las costillas hacia abajo para que la zona lumbar no tome el mando.",
+        "Mantén la posición alta durante el tiempo indicado, con el peso en los talones.",
+        "Baja la cadera de forma controlada para terminar la serie."
+      ],
+      "tips_en": [
+        "Push the knees slightly outwards during the hold to keep the glutes engaged.",
+        "Stop lifting where the hips are level with the knees; going higher usually means arching the back.",
+        "For extra load, rest a dumbbell or a plate across the hips before the lift."
+      ],
+      "tips_de": [
+        "Druck die Knie während des Haltens leicht nach außen, damit die Glutes aktiv bleiben.",
+        "Hör dort auf zu heben, wo die Hüfte auf Kniehöhe ist - höher bedeutet meist Hohlkreuz.",
+        "Für mehr Last leg dir vor dem Heben eine Kurzhantel oder eine Scheibe quer über die Hüfte."
+      ],
+      "tips_es": [
+        "Empuja ligeramente las rodillas hacia fuera durante el mantenimiento para que los glúteos sigan activos.",
+        "Deja de subir cuando la cadera quede a la altura de las rodillas; más arriba suele significar arquear la espalda.",
+        "Para añadir carga, apoya una mancuerna o un disco sobre la cadera antes de elevarla."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/glute-bridge-hold-main.webp"
+        }
+      }
+    },
+    {
+      "id": "glute-kickback",
+      "name_en": "Glute Kickback",
+      "name_de": "Gluteus Kickback",
+      "name_es": "Patada de Glúteo",
+      "description_en": "A bodyweight glute isolation exercise performed on all fours to develop gluteus maximus strength and shape.",
+      "description_de": "Eine Körpergewichts-Isolationsübung für die Glutealmuskulatur im Vierfüßlerstand.",
+      "description_es": "Un ejercicio de aislamiento de glúteos con peso corporal en posición de cuatro puntos para desarrollar el glúteo mayor.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Begin on all fours with hands under shoulders and knees under hips.",
+        "Keeping the knee bent at 90 degrees, drive one heel toward the ceiling.",
+        "Squeeze the glute at the top of the movement.",
+        "Lower the leg back to the starting position with control.",
+        "Complete all reps, then switch sides."
+      ],
+      "instructions_de": [
+        "Im Vierfüßlerstand beginnen, Hände unter den Schultern, Knie unter den Hüften.",
+        "Knie bei 90 Grad gebeugt halten und die Ferse einer Seite Richtung Decke drücken.",
+        "Den Gesäßmuskel oben fest anspannen.",
+        "Das Bein kontrolliert zur Ausgangsposition absenken.",
+        "Alle Wiederholungen ausführen, dann Seite wechseln."
+      ],
+      "instructions_es": [
+        "Comienza a cuatro patas con las manos bajo los hombros y las rodillas bajo las caderas.",
+        "Manteniendo la rodilla doblada a 90 grados, empuja el talón hacia el techo.",
+        "Aprieta el glúteo en la parte superior del movimiento.",
+        "Baja la pierna a la posición inicial con control.",
+        "Completa todas las repeticiones y cambia de lado."
+      ],
+      "tips_en": [
+        "Keep your hips square to the floor — avoid rotating.",
+        "Focus on squeezing the glute, not just lifting the leg.",
+        "Add a resistance band or cable for progressive overload."
+      ],
+      "tips_de": [
+        "Hüften parallel zum Boden halten — keine Rotation.",
+        "Fokus auf das Anspannen des Gesäßmuskels, nicht nur auf das Heben.",
+        "Für mehr Widerstand ein Widerstandsband oder Kabelzug verwenden."
+      ],
+      "tips_es": [
+        "Mantén las caderas paralelas al suelo — evita rotar.",
+        "Concéntrate en apretar el glúteo, no solo en levantar la pierna.",
+        "Agrega una banda de resistencia o cable para sobrecarga progresiva."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/glute-kickback-start.webp",
+          "peak": "images/flat/glute-kickback-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "glute-kickback-hold",
+      "name_en": "Glute Kickback Hold",
+      "name_de": "Gluteus-Kickback-Halt",
+      "name_es": "Patada de Glúteo Isométrica",
+      "description_en": "The end position of the glute kickback held for time: on all fours with one leg extended back at hip height, the pelvis level and the glute holding the leg in place.",
+      "description_de": "Die Endposition des Gluteus Kickback, statisch gehalten: im Vierfüßlerstand ist ein Bein auf Hüfthöhe nach hinten gestreckt, das Becken bleibt gerade und der Gluteus hält das Bein oben.",
+      "description_es": "La posición final de la patada de glúteo mantenida en el tiempo: a cuatro apoyos con una pierna extendida hacia atrás a la altura de la cadera, la pelvis nivelada y el glúteo sosteniendo la pierna en el sitio.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours with the hands under the shoulders and the knees under the hips.",
+        "Brace the trunk and keep the pelvis level; do not let the working side rotate upwards.",
+        "Extend one leg back and up until the thigh is in line with the torso.",
+        "Hold that position for the prescribed time, keeping the neck long and the lower back flat.",
+        "Lower the leg under control and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Geh in den Vierfüßlerstand, die Hände unter den Schultern und die Knie unter den Hüften.",
+        "Spann den Rumpf an und halte das Becken gerade; die Arbeitsseite darf nicht nach oben rotieren.",
+        "Streck ein Bein nach hinten und oben, bis der Oberschenkel in einer Linie mit dem Oberkörper ist.",
+        "Halte diese Position für die vorgegebene Zeit, mit langem Nacken und flachem unterem Rücken.",
+        "Senk das Bein kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Colócate a cuatro apoyos con las manos bajo los hombros y las rodillas bajo las caderas.",
+        "Aprieta el tronco y mantén la pelvis nivelada; no dejes que el lado que trabaja rote hacia arriba.",
+        "Extiende una pierna hacia atrás y arriba hasta que el muslo quede en línea con el torso.",
+        "Mantén esa posición durante el tiempo indicado, con el cuello largo y la zona lumbar plana.",
+        "Baja la pierna de forma controlada y repite del otro lado."
+      ],
+      "tips_en": [
+        "Squeeze the glute rather than kicking higher; the height is limited by the pelvis staying square.",
+        "Keep the supporting shoulder pushed away from the ear so the upper body does not sag.",
+        "A bent knee keeps the tension on the glute, a straight leg shifts more of it to the hamstring."
+      ],
+      "tips_de": [
+        "Spann den Gluteus an, statt höher zu treten - die Höhe begrenzt das gerade bleibende Becken.",
+        "Druck die stützende Schulter vom Ohr weg, damit der Oberkörper nicht durchhängt.",
+        "Ein gebeugtes Knie hält die Spannung im Gluteus, ein gestrecktes Bein verlagert mehr in die Beinrückseite."
+      ],
+      "tips_es": [
+        "Aprieta el glúteo en lugar de subir más; la altura la limita que la pelvis siga cuadrada.",
+        "Aleja del oído el hombro que te sostiene para que el tronco no se hunda.",
+        "Con la rodilla flexionada la tensión se queda en el glúteo; con la pierna estirada pasa más al isquiotibial."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/glute-kickback-hold-main.webp"
+        }
+      }
+    },
+    {
+      "id": "goblet-squat",
+      "name_en": "Goblet Squat",
+      "name_de": "Goblet Squat",
+      "name_es": "Sentadilla Goblet",
+      "description_en": "A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth.",
+      "description_de": "Eine einsteigerfreundliche Kniebeuge mit einer Kettlebell auf Brusthöhe für verbesserte Haltung und Tiefe.",
+      "description_es": "Una sentadilla apta para principiantes con una pesa rusa sujetada a la altura del pecho que mejora la postura y la profundidad.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell at chest height with both hands.",
+        "Squat down keeping the weight close to your chest.",
+        "Drive back up.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Halte eine Kettlebell auf Brusthöhe mit beiden Händen.",
+        "Beuge dich nach unten, das Gewicht nah an der Brust.",
+        "Drücke zurück hoch.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Sujeta una pesa rusa a la altura del pecho con ambas manos.",
+        "Baja en sentadilla manteniendo el peso cerca del pecho.",
+        "Vuelve a subir.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The goblet position naturally encourages an upright torso.",
+        "Push knees out at the bottom."
+      ],
+      "tips_de": [
+        "Die Goblet-Position fördert natürlich einen aufrechten Oberkörper.",
+        "Drücke die Knie unten nach außen."
+      ],
+      "tips_es": [
+        "La posición goblet favorece de forma natural un torso erguido.",
+        "Empuja las rodillas hacia afuera en la parte baja."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/goblet-squat-start.webp",
+          "peak": "images/flat/goblet-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "good-morning",
+      "name_en": "Good Morning",
+      "name_de": "Good Morning",
+      "name_es": "Buenos Días",
+      "description_en": "A hip-hinge movement with a barbell on the back for posterior chain development.",
+      "description_de": "Eine Hüftscharnier-Bewegung mit einer Langhantel auf dem Rücken für die Entwicklung der hinteren Muskelkette.",
+      "description_es": "Un movimiento de bisagra de cadera con barra en la espalda para el desarrollo de la cadena posterior.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with a barbell across your upper back.",
+        "Hinge at the hips, pushing them back while keeping your back flat.",
+        "Lower your torso until it's nearly parallel to the floor.",
+        "Drive your hips forward to return to standing.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht mit einer Langhantel auf dem oberen Rücken.",
+        "Beuge an den Hüften, schiebe sie nach hinten, Rücken flach.",
+        "Senke den Oberkörper ab, bis er fast parallel zum Boden ist.",
+        "Treibe die Hüften nach vorne zurück in die Ausgangsposition.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "De pie con una barra sobre la parte superior de la espalda.",
+        "Realiza una bisagra de cadera empujando las caderas hacia atrás mientras mantienes la espalda plana.",
+        "Baja el torso hasta que quede casi paralelo al suelo.",
+        "Impulsa las caderas hacia adelante para volver a la posición erguida.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Start with a light bar and master the hinge first.",
+        "Keep a soft bend in your knees throughout.",
+        "Stop the descent if your lower back starts to round."
+      ],
+      "tips_de": [
+        "Beginne mit wenig Gewicht und steigere die Last langsam.",
+        "Halte die Knie leicht gebeugt, ohne sie weiter einsinken zu lassen.",
+        "Senke den Oberkörper nur so weit, wie dein Rücken gerade bleibt."
+      ],
+      "tips_es": [
+        "Mantén una ligera flexión de rodillas durante todo el movimiento.",
+        "Empieza con la barra vacía hasta dominar la bisagra de cadera.",
+        "Si la espalda se redondea, reduce el rango de movimiento."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/good-morning-start.webp",
+          "peak": "images/flat/good-morning-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hack-squat",
+      "name_en": "Hack Squat",
+      "name_de": "Hack Squat",
+      "name_es": "Hack Squat",
+      "description_en": "A compound lower-body machine exercise on the hack squat sled, targeting the quadriceps through a guided squat pattern.",
+      "description_de": "Eine geführte Kniebeuge an der Hack-Squat-Maschine, die vor allem den Quadrizeps durch eine kontrollierte Bewegung auf dem Schlitten belastet.",
+      "description_es": "Un ejercicio guiado en la máquina hack squat que trabaja principalmente los cuádriceps mediante un patrón de sentadilla controlado sobre el trineo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "hack_squat",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Load the hack squat machine and step on, positioning your back and shoulders against the pads.",
+        "Place your feet shoulder-width on the platform with toes turned out slightly.",
+        "Unlock the safety handles and lower the sled by bending at the knees and hips.",
+        "Descend until your thighs are at least parallel to the platform.",
+        "Drive through your heels to extend the legs and push the sled back to the start.",
+        "Re-engage the safety handles after your final rep."
+      ],
+      "instructions_de": [
+        "Lade die Hack-Squat-Maschine und steige ein, Rücken und Schultern gegen die Polsterung.",
+        "Stelle die Füße schulterbreit auf der Plattform auf, Zehen leicht nach außen.",
+        "Löse die Sicherheitsgriffe und senke den Schlitten durch Beugen von Knien und Hüften.",
+        "Steige ab, bis die Oberschenkel mindestens parallel zur Plattform sind.",
+        "Drücke mit den Fersen, um die Beine zu strecken und den Schlitten zurückzuschieben.",
+        "Raste die Sicherheitsgriffe nach der letzten Wiederholung wieder ein."
+      ],
+      "instructions_es": [
+        "Carga la máquina hack squat y colócate con la espalda y los hombros contra los almohadillados.",
+        "Sitúa los pies a la anchura de los hombros sobre la plataforma con los pies ligeramente girados hacia fuera.",
+        "Suelta los asideros de seguridad y baja el trineo flexionando rodillas y caderas.",
+        "Desciende hasta que los muslos estén al menos paralelos a la plataforma.",
+        "Empuja con los talones para extender las piernas y devolver el trineo a la posición inicial.",
+        "Vuelve a enganchar los asideros de seguridad al terminar la serie."
+      ],
+      "tips_en": [
+        "Keep your lower back pressed against the pad throughout the movement.",
+        "Placing the feet higher on the platform shifts emphasis to the glutes and hamstrings.",
+        "Control the descent; do not bounce out of the bottom position."
+      ],
+      "tips_de": [
+        "Halte den unteren Rücken während der gesamten Bewegung gegen die Polsterung gedrückt.",
+        "Eine höhere Fußposition auf der Plattform verlagert den Fokus auf Gesäß und hintere Oberschenkel.",
+        "Kontrolliere die Absenkphase; nicht aus der Tiefe herausspringen."
+      ],
+      "tips_es": [
+        "Mantén la zona lumbar pegada al almohadillado durante todo el movimiento.",
+        "Colocar los pies más arriba en la plataforma desplaza el énfasis hacia glúteos e isquiotibiales.",
+        "Controla la bajada; no te impulses desde el punto más bajo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hack-squat-start.webp",
+          "peak": "images/flat/hack-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hack-squat-calf-raise",
+      "name_en": "Hack Squat Calf Raise",
+      "name_de": "Hack Squat Wadenheben",
+      "name_es": "Elevación de Talones en Máquina Hack Squat",
+      "description_en": "A calf raise performed in the hack squat machine, loading the calves heavily without balancing a bar.",
+      "description_de": "Ein Wadenheben in der Hackenschmidt-Maschine — belastet die Waden schwer, ohne eine Stange balancieren zu müssen.",
+      "description_es": "Una elevación de talones en la máquina de sentadilla hack, cargando los gemelos con mucho peso sin tener que equilibrar una barra.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "hack_squat",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius",
+        "soleus"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "calf-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Load yourself into a hack squat machine with shoulders under the pads.",
+        "Place the balls of your feet on the platform with heels hanging off.",
+        "Keep your legs straight with a slight knee bend.",
+        "Press through the balls of your feet to raise your heels.",
+        "Lower your heels back below the platform for a stretch.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Lade dich in eine Hack-Squat-Maschine mit den Schultern unter den Pads.",
+        "Platziere die Fußballen auf der Plattform, Fersen hängen heraus.",
+        "Halte die Beine gestreckt mit leichter Kniebeugung.",
+        "Drücke durch die Fußballen, um die Fersen zu heben.",
+        "Senke die Fersen wieder unter die Plattform für eine Dehnung.",
+        "Für die gewünschte Wiederholungszahl wiederholen."
+      ],
+      "instructions_es": [
+        "Colócate en la máquina hack squat con los hombros bajo los apoyos.",
+        "Apoya los metatarsos en la plataforma con los talones colgando.",
+        "Mantén las piernas rectas con una ligera flexión de rodillas.",
+        "Empuja con los metatarsos para elevar los talones.",
+        "Baja los talones por debajo de la plataforma para hacer el estiramiento.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Rise as high onto the balls of your feet as possible.",
+        "Pause in the bottom stretch instead of bouncing out of it.",
+        "Keep your knees straight but not locked to keep tension on the calves."
+      ],
+      "tips_de": [
+        "Drücke dich so hoch wie möglich auf die Fußballen.",
+        "Halte die Dehnung unten kurz, statt aus ihr herauszufedern.",
+        "Halte die Knie gestreckt, aber nicht durchgedrückt, damit die Spannung auf den Waden bleibt."
+      ],
+      "tips_es": [
+        "Sube tan alto como puedas sobre las puntas de los pies.",
+        "Haz una pausa en el estiramiento inferior en lugar de rebotar.",
+        "Mantén las rodillas rectas pero sin bloquear para conservar la tensión en los gemelos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hack-squat-calf-raise-start.webp",
+          "peak": "images/flat/hack-squat-calf-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "half-kneeling-hip-flexor-rock",
+      "name_en": "Half-Kneeling Hip Flexor Rock",
+      "name_de": "Hüftbeuger-Wippen im Halbkniestand",
+      "name_es": "Balanceo de Flexor de Cadera en Media Rodilla",
+      "description_en": "The dynamic version of the kneeling hip-flexor stretch: from a half-kneeling stance the hips rock forward into the stretch and back out of it, repeated instead of held.",
+      "description_de": "Die dynamische Variante der knienden Hüftbeugerdehnung: aus dem Halbkniestand wippt die Hüfte in die Dehnung hinein und wieder heraus, wiederholt statt gehalten.",
+      "description_es": "La versión dinámica del estiramiento de flexor de cadera de rodillas: desde media rodilla las caderas se balancean hacia el estiramiento y vuelven, repetido en lugar de mantenido.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hip_flexors"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kneel on one knee with the other foot flat on the floor in front of you.",
+        "Tuck the tailbone slightly and brace the trunk so the lower back stays neutral.",
+        "Rock the hips forward until you feel the front of the back thigh lengthen.",
+        "Rock back out of the position under control and repeat rhythmically.",
+        "Switch sides and repeat for the same number of repetitions."
+      ],
+      "instructions_de": [
+        "Knie auf einem Knie, der andere Fuß steht flach vor dir am Boden.",
+        "Kipp das Steißbein leicht ein und spann den Rumpf an, damit der untere Rücken neutral bleibt.",
+        "Wipp die Hüfte nach vorn, bis die Vorderseite des hinteren Oberschenkels zieht.",
+        "Wipp kontrolliert wieder heraus und wiederhole rhythmisch.",
+        "Wechsle die Seite und wiederhole gleich oft."
+      ],
+      "instructions_es": [
+        "Apóyate sobre una rodilla con el otro pie plano en el suelo por delante.",
+        "Mete ligeramente el coxis y aprieta el tronco para que la zona lumbar quede neutra.",
+        "Balancea las caderas hacia delante hasta notar el alargamiento en la parte frontal del muslo trasero.",
+        "Vuelve de forma controlada y repite con ritmo.",
+        "Cambia de lado y repite el mismo número de veces."
+      ],
+      "tips_en": [
+        "Keep the movement in the hips; if the lower back arches, shorten the range.",
+        "Squeeze the glute of the kneeling leg during the forward rock.",
+        "Pad the down knee with a folded mat if the floor is hard."
+      ],
+      "tips_de": [
+        "Halte die Bewegung in der Hüfte; geht der untere Rücken ins Hohlkreuz, verkürze den Weg.",
+        "Spann beim Vorwippen die Gesäßmuskulatur des knienden Beins an.",
+        "Polstere das untere Knie mit einer gefalteten Matte, wenn der Boden hart ist."
+      ],
+      "tips_es": [
+        "Mantén el movimiento en las caderas; si la zona lumbar se arquea, acorta el recorrido.",
+        "Aprieta el glúteo de la pierna arrodillada durante el balanceo hacia delante.",
+        "Acolcha la rodilla de apoyo con una esterilla doblada si el suelo es duro."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/half-kneeling-hip-flexor-rock-start.webp",
+          "peak": "images/flat/half-kneeling-hip-flexor-rock-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "half-moon-pose",
+      "name_en": "Half Moon Pose",
+      "name_de": "Halbmond-Haltung",
+      "name_es": "Postura de la Media Luna",
+      "description_en": "A standing side balance on one leg and one hand, with the top leg lifted to hip height and the chest turned open towards the ceiling.",
+      "description_de": "Eine seitliche Standbalance auf einem Bein und einer Hand, mit auf Hüfthöhe angehobenem oberem Bein und zur Decke geöffneter Brust.",
+      "description_es": "Un equilibrio lateral de pie sobre una pierna y una mano, con la pierna de arriba elevada a la altura de la cadera y el pecho abierto hacia el techo.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "core",
+      "primary_muscles": [
+        "gluteus_medius",
+        "obliques"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "quadriceps"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "From a wide standing stance, bend the front knee and place the bottom hand on the floor or a block ahead of the front foot.",
+        "Shift the weight forward and lift the back leg until it is parallel to the floor.",
+        "Straighten the standing leg and stack the top hip over the bottom one, reaching the top arm to the ceiling.",
+        "Hold the balance for the prescribed time with the lifted foot flexed.",
+        "Lower the back foot down and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Beug aus dem weiten Stand das vordere Knie und setz die untere Hand vor dem vorderen Fuß auf Boden oder Block.",
+        "Verlager das Gewicht nach vorn und heb das hintere Bein, bis es parallel zum Boden ist.",
+        "Streck das Standbein und stapel die obere Hüfte über der unteren, der obere Arm zeigt zur Decke.",
+        "Halte die Balance für die vorgegebene Zeit, der angehobene Fuß bleibt angezogen.",
+        "Setz den hinteren Fuß ab und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Desde una base amplia, flexiona la rodilla delantera y apoya la mano de abajo en el suelo o un bloque por delante de ese pie.",
+        "Desplaza el peso hacia delante y eleva la pierna trasera hasta dejarla paralela al suelo.",
+        "Estira la pierna de apoyo y apila la cadera de arriba sobre la de abajo, con el brazo superior hacia el techo.",
+        "Mantén el equilibrio durante el tiempo indicado, con el pie elevado en flexión.",
+        "Baja el pie trasero y repite del otro lado."
+      ],
+      "tips_en": [
+        "Use a block under the bottom hand; reaching the floor is not the point of the pose.",
+        "Press the lifted heel towards the wall behind you to keep the leg switched on.",
+        "Look at the floor instead of up if the balance keeps breaking."
+      ],
+      "tips_de": [
+        "Nimm einen Block unter die untere Hand; den Boden zu erreichen ist nicht der Sinn der Haltung.",
+        "Druck die angehobene Ferse Richtung Wand hinter dir, damit das Bein aktiv bleibt.",
+        "Schau auf den Boden statt nach oben, wenn die Balance immer wieder bricht."
+      ],
+      "tips_es": [
+        "Usa un bloque bajo la mano de abajo; llegar al suelo no es el objetivo de la postura.",
+        "Empuja el talón elevado hacia la pared de detrás para mantener la pierna activa.",
+        "Mira al suelo en lugar de hacia arriba si el equilibrio se rompe una y otra vez."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/half-moon-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "hammer-curl",
+      "name_en": "Dumbbell Hammer Curl",
+      "name_de": "Kurzhantel Hammer Curl",
+      "name_es": "Curl de Martillo con Mancuernas",
+      "description_en": "A bicep curl variation with a neutral grip targeting the brachioradialis.",
+      "description_de": "Eine Bizeps-Curl-Variante mit neutralem Griff, die den Brachioradialis beansprucht.",
+      "description_es": "Una variación del curl de bíceps con agarre neutro que trabaja el braquiorradial.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii",
+        "brachialis"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding dumbbells at your sides with palms facing each other.",
+        "Curl the weights up while keeping your palms facing inward.",
+        "Squeeze at the top, then lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und halte Kurzhanteln seitlich, Handflächen zueinander.",
+        "Curie die Gewichte hoch, Handflächen bleiben nach innen.",
+        "Oben anspannen, dann kontrolliert absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "De pie, sujeta las mancuernas a los lados con las palmas enfrentadas.",
+        "Sube las mancuernas manteniendo las palmas hacia adentro.",
+        "Aprieta en la parte alta y baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your elbows pinned to your sides throughout.",
+        "Keep your wrists straight and rigid throughout the curl.",
+        "Avoid leaning back or swinging the weights up."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen fest am Körper, ohne sie vorzuschieben.",
+        "Arbeite ohne Schwung aus Oberkörper oder Hüfte.",
+        "Behalte die Handgelenke gerade in Verlängerung der Unterarme."
+      ],
+      "tips_es": [
+        "Mantén los codos pegados al torso durante todo el recorrido.",
+        "Evita balancear el cuerpo para impulsar las mancuernas.",
+        "Las muñecas van firmes y neutras durante todo el curl."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hammer-curl-start.webp",
+          "peak": "images/flat/hammer-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "handstand-push-ups",
+      "name_en": "Handstand Push Ups",
+      "name_de": "Handstand Push-Ups",
+      "name_es": "Flexiones en Pino",
+      "description_en": "An inverted press against a wall, lowering the head to the floor and pressing back up to a full handstand.",
+      "description_de": "Ein Drücken über Kopf im Handstand an der Wand: Der Kopf wird zum Boden abgesenkt und der Körper zurück in den vollen Handstand gedrückt.",
+      "description_es": "Un empuje invertido contra la pared, bajando la cabeza hacia el suelo y empujando de vuelta hasta el pino completo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "lateral_deltoid",
+        "rectus_abdominis",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kick up into a handstand against a wall with hands shoulder-width apart.",
+        "Brace your core and keep your body straight.",
+        "Lower your head toward the floor by bending your elbows.",
+        "Stop just before your head touches the ground.",
+        "Press through your hands to return to full handstand.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Schwinge dich in einen Handstand an der Wand, Hände schulterbreit.",
+        "Spanne den Rumpf an und halte den Körper gerade.",
+        "Senke den Kopf durch Beugen der Ellbogen zum Boden.",
+        "Stoppe kurz vor dem Bodenkontakt des Kopfes.",
+        "Drücke durch die Hände zurück in den vollen Handstand.",
+        "Für die gewünschte Wiederholungszahl wiederholen."
+      ],
+      "instructions_es": [
+        "Sube a un pino contra la pared con las manos a la anchura de los hombros.",
+        "Contrae el core y mantén el cuerpo recto.",
+        "Baja la cabeza hacia el suelo flexionando los codos.",
+        "Detente justo antes de que la cabeza toque el suelo.",
+        "Empuja con las manos para volver al pino completo.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your elbows at roughly 45 degrees rather than flared wide.",
+        "Brace your core so your back does not arch away from the wall.",
+        "Build up through pike push-ups and partial ranges first."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen in etwa 45 Grad, statt sie weit nach außen zu drehen.",
+        "Spanne den Rumpf an, damit dein Rücken nicht von der Wand weg ins Hohlkreuz fällt.",
+        "Baue dich über Pike-Liegestütze und Teilwiederholungen auf."
+      ],
+      "tips_es": [
+        "Mantén los codos a unos 45 grados en lugar de abrirlos por completo.",
+        "Contrae el core para que la espalda no se arquee alejándose de la pared.",
+        "Progresa primero con flexiones pike y rangos parciales."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/handstand-push-ups-start.webp",
+          "peak": "images/flat/handstand-push-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hang-clean",
+      "name_en": "Hang Clean",
+      "name_de": "Hang Clean",
+      "name_es": "Cargada desde Colgante",
+      "description_en": "A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.",
+      "description_de": "Eine Clean-Variante, die mit der Langhantel an den Oberschenkeln beginnt und explosive Streckung sowie ein schnelles Fangen trainiert.",
+      "description_es": "Una variante de la cargada que comienza con la barra a la altura de los muslos, entrenando la triple extensión explosiva y una recepción rápida.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "clean",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a barbell with a shoulder-width grip at your thighs.",
+        "Hinge at the hips to lower the bar just above your knees.",
+        "Explosively extend your hips, knees, and ankles.",
+        "Shrug your shoulders and pull the bar up.",
+        "Catch the bar on your front shoulders in a quarter squat.",
+        "Stand tall, then return to the hang position."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und halte eine Langhantel mit schulterbreitem Griff an den Oberschenkeln.",
+        "Beuge an den Hüften, um die Stange knapp über die Knie zu senken.",
+        "Strecke Hüften, Knie und Knöchel explosiv.",
+        "Zucke mit den Schultern und ziehe die Stange hoch.",
+        "Fange die Stange auf den vorderen Schultern in einer Viertelkniebeuge.",
+        "Stehe gerade, dann kehre in die Hangposition zurück."
+      ],
+      "instructions_es": [
+        "De pie, sujeta la barra con agarre a la anchura de los hombros a la altura de los muslos.",
+        "Realiza una bisagra de cadera para bajar la barra justo por encima de las rodillas.",
+        "Extiende caderas, rodillas y tobillos de forma explosiva.",
+        "Encoge los hombros y tira de la barra hacia arriba.",
+        "Recibe la barra sobre los deltoides frontales en un cuarto de sentadilla.",
+        "Ponte erguido y luego vuelve a la posición de colgante."
+      ],
+      "tips_en": [
+        "Hinge to just above the knees before exploding upward.",
+        "Shrug and pull the bar up close to your body.",
+        "Catch the bar on your shoulders in a quarter squat."
+      ],
+      "tips_de": [
+        "Beuge die Hüfte bis knapp über die Knie, bevor du explosiv nach oben gehst.",
+        "Zucke mit den Schultern und ziehe die Hantel nah am Körper hoch.",
+        "Fange die Hantel in einer Viertelkniebeuge auf den Schultern."
+      ],
+      "tips_es": [
+        "Flexiona las caderas hasta justo por encima de las rodillas antes de explotar hacia arriba.",
+        "Encoge los hombros y tira de la barra cerca del cuerpo.",
+        "Recibe la barra sobre los hombros en un cuarto de sentadilla."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hang-clean-start.webp",
+          "peak": "images/flat/hang-clean-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hang-power-clean",
+      "name_en": "Hang Power Clean",
+      "name_de": "Hang Power Clean",
+      "name_es": "Power Clean desde Colgante",
+      "description_en": "A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.",
+      "description_de": "Ein Clean aus dem Hang, der in einer Teilkniebeuge gefangen wird und explosive Kraft aufbaut, ohne in die volle Kniebeuge zu gehen.",
+      "description_es": "Una cargada desde el colgado recibida en una sentadilla parcial, que desarrolla potencia explosiva sin bajar a una sentadilla completa.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "clean",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet hip-width apart holding a barbell at your thighs.",
+        "Hinge at the hips to lower the bar to just above the knees.",
+        "Drive through your hips and legs explosively.",
+        "Pull the bar up and catch it on your front shoulders in a partial squat.",
+        "Stand tall with the bar racked on your shoulders.",
+        "Lower the bar back to the hang position."
+      ],
+      "instructions_de": [
+        "Stehe hüftbreit mit einer Langhantel an den Oberschenkeln.",
+        "Beuge an den Hüften, um die Stange knapp über die Knie zu senken.",
+        "Treibe Hüften und Beine explosiv durch.",
+        "Ziehe die Stange hoch und fange sie auf den vorderen Schultern in einer partiellen Kniebeuge.",
+        "Stehe gerade mit der Stange auf den Schultern.",
+        "Senke die Stange zurück in die Hangposition."
+      ],
+      "instructions_es": [
+        "De pie con los pies a la anchura de las caderas sujetando la barra a la altura de los muslos.",
+        "Realiza una bisagra de cadera para bajar la barra justo por encima de las rodillas.",
+        "Extiende caderas y piernas de forma explosiva.",
+        "Tira de la barra hacia arriba y recíbela sobre los deltoides frontales en una sentadilla parcial.",
+        "Ponte erguido con la barra apoyada en los hombros.",
+        "Baja la barra de vuelta a la posición de colgante."
+      ],
+      "tips_en": [
+        "Drive through your hips and legs before the arms pull.",
+        "Receive the bar with your thighs above parallel.",
+        "Keep your back flat as you hinge to the start position."
+      ],
+      "tips_de": [
+        "Treibe aus Hüfte und Beinen, bevor die Arme ziehen.",
+        "Fange die Hantel mit den Oberschenkeln oberhalb der Parallele.",
+        "Halte den Rücken flach, während du in die Startposition beugst."
+      ],
+      "tips_es": [
+        "Impulsa con caderas y piernas antes de que tiren los brazos.",
+        "Recibe la barra con los muslos por encima de la paralela.",
+        "Mantén la espalda plana al flexionar hacia la posición inicial."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hang-power-clean-start.webp",
+          "peak": "images/flat/hang-power-clean-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hanging-knee-raise",
+      "name_en": "Hanging Knee Raise",
+      "name_de": "Hängendes Knieheben",
+      "name_es": "Elevación de Rodillas Colgado",
+      "description_en": "A hanging core exercise on a pull-up bar that targets the lower abs and hip flexors with bent knees.",
+      "description_de": "Eine Hängekernübung an der Klimmzugstange für die untere Bauchmuskulatur und Hüftbeuger mit angewinkelten Knien.",
+      "description_es": "Un ejercicio de core colgado de una barra que trabaja el abdomen bajo y los flexores de cadera con rodillas dobladas.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "pull_up_bar",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "core_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hang from a pull-up bar with an overhand grip, arms fully extended.",
+        "Engage your core and raise your knees toward your chest.",
+        "Hold briefly at the top.",
+        "Lower your legs slowly back to the starting position.",
+        "Repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Hänge an der Klimmzugstange mit Obergriff, Arme vollständig gestreckt.",
+        "Aktiviere den Rumpf und hebe die Knie zur Brust.",
+        "Kurz oben halten.",
+        "Beine langsam zur Ausgangsposition absenken.",
+        "Gewünschte Wiederholungsanzahl ausführen."
+      ],
+      "instructions_es": [
+        "Cuélgate de una barra con agarre prono y los brazos completamente extendidos.",
+        "Activa el core y sube las rodillas hacia el pecho.",
+        "Mantén brevemente arriba.",
+        "Baja las piernas despacio a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Avoid swinging — initiate the movement from your core.",
+        "Exhale as you raise your knees.",
+        "Progress to straight-leg raises when this feels easy."
+      ],
+      "tips_de": [
+        "Schwingen vermeiden — die Bewegung vom Rumpf einleiten.",
+        "Beim Heben der Knie ausatmen.",
+        "Wenn die Übung leicht wird, zu geraden Beinen wechseln."
+      ],
+      "tips_es": [
+        "Evita el balanceo — inicia el movimiento desde el core.",
+        "Exhala al subir las rodillas.",
+        "Progresa a elevaciones de piernas rectas cuando esto resulte fácil."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hanging-knee-raise-start.webp",
+          "peak": "images/flat/hanging-knee-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hanging-leg-raise",
+      "name_en": "Hanging Leg Raise",
+      "name_de": "Hängendes Beinheben",
+      "name_es": "Elevación de Piernas Colgado",
+      "description_en": "An advanced core exercise performed hanging from a bar.",
+      "description_de": "Eine fortgeschrittene Rumpfübung, hängend an einer Stange ausgeführt.",
+      "description_es": "Un ejercicio avanzado de core realizado colgado de una barra.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "leg-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hang from a pull-up bar with an overhand grip.",
+        "Raise your legs in front of you until they are parallel to the floor.",
+        "Hold briefly, then lower with control.",
+        "Avoid swinging.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Hänge an einer Klimmzugstange mit Obergriff.",
+        "Hebe die Beine vor dir an, bis sie parallel zum Boden sind.",
+        "Kurz halten, dann kontrolliert absenken.",
+        "Schwingen vermeiden.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Cuélgate de una barra de dominadas con agarre prono.",
+        "Sube las piernas hacia adelante hasta que queden paralelas al suelo.",
+        "Mantén brevemente y baja de forma controlada.",
+        "Evita balancearte.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Curl your pelvis up at the top to fully engage your abs.",
+        "Keep your shoulders engaged rather than hanging passively.",
+        "Bend your knees to make the movement easier if needed."
+      ],
+      "tips_de": [
+        "Kippe das Becken oben leicht nach hinten, um die Bauchmuskeln stärker zu aktivieren.",
+        "Senke die Beine langsam ab, statt sie fallen zu lassen.",
+        "Beuge die Knie, wenn gestreckte Beine noch zu schwer sind."
+      ],
+      "tips_es": [
+        "Inclina la pelvis hacia atrás al subir las piernas.",
+        "Empieza cada repetición desde una posición completamente quieta.",
+        "Flexiona las rodillas si con las piernas rectas resulta demasiado difícil."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hanging-leg-raise-start.webp",
+          "peak": "images/flat/hanging-leg-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hanging-pike",
+      "name_en": "Hanging Pike",
+      "name_de": "Hängender Pike",
+      "name_es": "Pike Colgado",
+      "description_en": "A strict hanging leg raise taken to the bar — legs stay straight and the feet rise all the way to the hands.",
+      "description_de": "Ein striktes hängendes Beinheben bis zur Stange – die Beine bleiben gestreckt und die Füße steigen bis zu den Händen.",
+      "description_es": "Una elevación de piernas estricta colgado de la barra hasta tocarla: las piernas se mantienen rectas y los pies suben hasta las manos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "hip_flexors",
+        "latissimus_dorsi"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hang from a pull-up bar with a shoulder-width overhand grip.",
+        "Engage the lats and brace the core to create a hollow body.",
+        "Keeping the legs perfectly straight, lift them in a smooth arc up to the bar.",
+        "Aim to touch the toes to the bar between the hands.",
+        "Lower the legs slowly back to the hanging position and repeat."
+      ],
+      "instructions_de": [
+        "Hänge an einer Klimmzugstange mit schulterbreitem Obergriff.",
+        "Aktiviere den Latissimus und spanne den Rumpf für einen hohlen Körper an.",
+        "Hebe die vollständig gestreckten Beine in einem gleichmäßigen Bogen bis zur Stange.",
+        "Ziel: Zehen zwischen den Händen an die Stange berühren.",
+        "Senke die Beine langsam zurück in den hängenden Ausgang und wiederholen."
+      ],
+      "instructions_es": [
+        "Cuélgate de una barra de dominadas con agarre prono a la anchura de los hombros.",
+        "Activa los dorsales y contrae el core para crear un cuerpo hueco.",
+        "Manteniendo las piernas completamente rectas, súbelas en un arco suave hasta la barra.",
+        "Intenta tocar los pies a la barra entre las manos.",
+        "Baja las piernas lentamente a la posición de cuelgue y repite."
+      ],
+      "tips_en": [
+        "No swinging — every rep starts from a dead hang with a braced trunk.",
+        "If full range is too hard, raise only to horizontal and build up."
+      ],
+      "tips_de": [
+        "Kein Schwingen – jede Wiederholung beginnt aus dem Totaufhang mit angespanntem Rumpf.",
+        "Falls die volle Amplitude zu schwer ist, hebe nur bis horizontal und steigere dich."
+      ],
+      "tips_es": [
+        "Sin balanceo: cada repetición empieza desde un cuelgue muerto con el tronco activado.",
+        "Si el rango completo es demasiado difícil, sube solo hasta la horizontal y ve progresando."
+      ],
+      "met": 4.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/hanging-pike-start.webp",
+          "peak": "images/flat/hanging-pike-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "happy-baby",
+      "name_en": "Happy Baby Pose",
+      "name_de": "Glückliches Baby",
+      "name_es": "Postura del Bebé Feliz",
+      "description_en": "A supine hip opener in which the knees are drawn towards the armpits and the feet are held from the outside, releasing the inner thighs and lower back.",
+      "description_de": "Ein Hüftöffner in Rückenlage: die Knie ziehen Richtung Achseln, die Füße werden von außen gehalten - löst Innenschenkel und unteren Rücken.",
+      "description_es": "Una apertura de cadera boca arriba en la que las rodillas se acercan a las axilas y los pies se sujetan por fuera, liberando la cara interna de los muslos y la zona lumbar.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "adductors",
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back and draw both knees towards the chest.",
+        "Take hold of the outside edges of the feet, or the shins if the feet are out of reach.",
+        "Open the knees wider than the ribs and stack the ankles above the knees, soles facing up.",
+        "Press the feet gently into the hands and hold for the prescribed time with the lower back on the floor.",
+        "Release the feet and lower the legs."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken und zieh beide Knie zur Brust.",
+        "Greif die Außenkanten der Füße oder die Schienbeine, wenn die Füße zu weit weg sind.",
+        "Öffne die Knie weiter als die Rippen und bring die Sprunggelenke über die Knie, die Sohlen zeigen nach oben.",
+        "Druck die Füße sanft in die Hände und halte für die vorgegebene Zeit, der untere Rücken bleibt am Boden.",
+        "Lös die Füße und leg die Beine ab."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba y acerca ambas rodillas al pecho.",
+        "Agarra los bordes externos de los pies, o las espinillas si los pies quedan lejos.",
+        "Abre las rodillas más allá de las costillas y coloca los tobillos sobre las rodillas, con las plantas hacia arriba.",
+        "Empuja suavemente los pies contra las manos y mantén durante el tiempo indicado, con la zona lumbar en el suelo.",
+        "Suelta los pies y baja las piernas."
+      ],
+      "tips_en": [
+        "Keep the tailbone heavy on the floor rather than rolling onto the upper back.",
+        "Hold the shins or use a strap around the feet if the grip forces the shoulders off the mat.",
+        "Rock gently side to side to massage the lower back if it feels tight."
+      ],
+      "tips_de": [
+        "Lass das Steißbein schwer am Boden, statt auf den oberen Rücken zu rollen.",
+        "Greif die Schienbeine oder nimm einen Gurt, wenn der Griff die Schultern von der Matte zieht.",
+        "Schaukel sanft zur Seite, wenn der untere Rücken fest wirkt."
+      ],
+      "tips_es": [
+        "Mantén el coxis pesado en el suelo en lugar de rodar hacia la espalda alta.",
+        "Agarra las espinillas o usa una cinta si el agarre despega los hombros de la esterilla.",
+        "Balancéate suavemente de lado a lado si notas tensión en la zona lumbar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/happy-baby-main.webp"
+        }
+      }
+    },
+    {
+      "id": "head-to-knee-pose",
+      "name_en": "Head-to-Knee Pose",
+      "name_de": "Kopf-zum-Knie-Haltung",
+      "name_es": "Postura de Cabeza a la Rodilla",
+      "description_en": "A seated one-legged fold: one leg stays straight while the other foot rests against the inner thigh, so the hamstring of the straight leg lengthens one side at a time.",
+      "description_de": "Eine sitzende einbeinige Vorbeuge: ein Bein bleibt gestreckt, der andere Fuß liegt am Innenschenkel, sodass die Beinrückseite einseitig verlängert wird.",
+      "description_es": "Una flexión sentada sobre una pierna: una queda estirada y el otro pie se apoya en la cara interna del muslo, de modo que el isquiotibial se alarga de lado en lado.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit with one leg straight in front of you and the other knee bent out to the side, that foot at the inner thigh.",
+        "Turn the chest towards the straight leg so the navel lines up with the thigh.",
+        "Hinge from the hips and reach forward along the straight leg with a long spine.",
+        "Hold the fold for the prescribed time, breathing into the back of the leg.",
+        "Come up with a flat back and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Setz dich mit einem gestreckten Bein hin, das andere Knie zur Seite gebeugt, der Fuß am Innenschenkel.",
+        "Dreh die Brust zum gestreckten Bein, sodass der Nabel über dem Oberschenkel liegt.",
+        "Beuge dich aus der Hüfte nach vorn und streck dich mit langer Wirbelsäule über das Bein.",
+        "Halte die Vorbeuge für die vorgegebene Zeit und atme in die Beinrückseite.",
+        "Komm mit flachem Rücken hoch und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Siéntate con una pierna estirada al frente y la otra rodilla abierta al lado, con ese pie en la cara interna del muslo.",
+        "Gira el pecho hacia la pierna estirada para que el ombligo quede alineado con el muslo.",
+        "Bascula desde las caderas y alcanza hacia delante a lo largo de la pierna con la columna larga.",
+        "Mantén la flexión durante el tiempo indicado, respirando hacia la parte posterior de la pierna.",
+        "Sube con la espalda plana y repite del otro lado."
+      ],
+      "tips_en": [
+        "Sit on a folded blanket so the pelvis can tip forward instead of the back rounding.",
+        "Keep the toes of the straight leg pointing up rather than rolling out.",
+        "Use a strap around the foot when the hands do not reach it comfortably."
+      ],
+      "tips_de": [
+        "Setz dich auf eine gefaltete Decke, damit das Becken nach vorn kippen kann, statt den Rücken zu runden.",
+        "Lass die Zehen des gestreckten Beins nach oben zeigen, statt nach außen zu kippen.",
+        "Nimm einen Gurt um den Fuß, wenn die Hände ihn nicht bequem erreichen."
+      ],
+      "tips_es": [
+        "Siéntate sobre una manta doblada para que la pelvis pueda bascular en lugar de redondear la espalda.",
+        "Mantén los dedos del pie estirado apuntando hacia arriba en lugar de dejarlos caer hacia fuera.",
+        "Usa una cinta alrededor del pie cuando las manos no lleguen con comodidad."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/head-to-knee-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "heel-elevated-squat",
+      "name_en": "Heel-Elevated Squat",
+      "name_de": "Kniebeuge mit erhöhten Fersen",
+      "name_es": "Sentadilla con Talones Elevados",
+      "description_en": "A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.",
+      "description_de": "Eine Kniebeugevariante mit erhöhten Fersen für mehr Quadrizepsbeteiligung und verbesserte Kniebeugetiefe.",
+      "description_es": "Una variante de sentadilla con los talones elevados sobre discos para enfatizar los cuádriceps y mejorar la profundidad.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place weight plates or a wedge under your heels, feet shoulder-width apart.",
+        "Hold a barbell across your upper back or hold dumbbells at your sides.",
+        "Brace your core and descend into a squat, keeping your torso upright.",
+        "Squat until thighs are parallel to the floor or lower.",
+        "Drive through your feet to return to the starting position."
+      ],
+      "instructions_de": [
+        "Stelle Gewichtsscheiben oder einen Keil unter die Fersen, Füße schulterbreit.",
+        "Halte eine Hantelstange auf dem oberen Rücken oder Kurzhanteln an den Seiten.",
+        "Rumpf anspannen und in die Kniebeuge absenken, Oberkörper aufrecht halten.",
+        "Bis die Oberschenkel parallel zum Boden sind oder tiefer gehen.",
+        "Durch die Füße drücken, um zur Ausgangsposition zurückzukehren."
+      ],
+      "instructions_es": [
+        "Coloca discos de peso o una cuña bajo los talones, pies al ancho de los hombros.",
+        "Sostén una barra en la parte superior de la espalda o mancuernas a los lados.",
+        "Activa el core y baja en sentadilla manteniendo el torso erguido.",
+        "Baja hasta que los muslos estén paralelos al suelo o más abajo.",
+        "Empuja a través de los pies para volver a la posición inicial."
+      ],
+      "tips_en": [
+        "The elevated heels allow a more upright torso and greater knee travel.",
+        "Keep your knees tracking over your toes throughout.",
+        "Start with a small heel elevation and increase as mobility improves."
+      ],
+      "tips_de": [
+        "Die erhöhten Fersen ermöglichen einen aufrechteren Oberkörper und mehr Kniebewegung.",
+        "Knie während der gesamten Übung über den Zehen halten.",
+        "Mit einer kleinen Erhöhung beginnen und steigern, wenn die Mobilität zunimmt."
+      ],
+      "tips_es": [
+        "Los talones elevados permiten un torso más erguido y mayor recorrido de rodilla.",
+        "Mantén las rodillas alineadas con los dedos del pie durante todo el movimiento.",
+        "Comienza con una elevación pequeña y auméntala a medida que mejore la movilidad."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/heel-elevated-squat-start.webp",
+          "peak": "images/flat/heel-elevated-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "heel-to-toe-walk",
+      "name_en": "Heel-to-Toe Walk",
+      "name_de": "Seiltänzergang",
+      "name_es": "Marcha en Tándem",
+      "description_en": "A balance and coordination drill walked along an imaginary line, placing the heel of each step directly against the toes of the other foot so the base of support narrows to almost nothing.",
+      "description_de": "Eine Gleichgewichts- und Koordinationsübung entlang einer gedachten Linie, bei der die Ferse jedes Schritts direkt an den Zehen des anderen Fußes abgesetzt wird, sodass die Standfläche fast auf null schrumpft.",
+      "description_es": "Un ejercicio de equilibrio y coordinación caminando sobre una línea imaginaria, colocando el talón de cada paso justo contra los dedos del otro pie para que la base de apoyo se reduzca casi a nada.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gluteus_medius",
+        "soleus"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "quadriceps",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "rehabilitation",
+        "mobility"
+      ],
+      "tags": [
+        "warm_up",
+        "rehab",
+        "bodyweight",
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Pick a straight line on the floor and stand on it with your arms out to your sides at shoulder height.",
+        "Step forward and place your heel directly in front of — and touching — the toes of the standing foot.",
+        "Shift your weight onto the front foot under control, pausing for a moment before the next step.",
+        "Bring the back foot through and place it heel to toe again, staying on the line rather than stepping around it.",
+        "Look ahead at a fixed point instead of down at your feet, and use your arms to correct any wobble.",
+        "Walk the desired number of steps, then turn around and walk back."
+      ],
+      "instructions_de": [
+        "Such dir eine gerade Linie am Boden, stell dich darauf und streck die Arme seitlich auf Schulterhöhe aus.",
+        "Setz einen Fuß nach vorn und stell die Ferse direkt vor die Zehen des Standfußes, sodass sie sich berühren.",
+        "Verlager das Gewicht kontrolliert auf den vorderen Fuß und halt kurz inne, bevor du weitergehst.",
+        "Zieh den hinteren Fuß nach und setz ihn wieder Ferse an Zehen ab — bleib auf der Linie, statt daneben zu treten.",
+        "Fixier einen Punkt vor dir statt auf die Füße zu schauen, und korrigier Wackler über die Arme.",
+        "Geh die gewünschte Anzahl Schritte, dreh dann um und geh zurück."
+      ],
+      "instructions_es": [
+        "Elige una línea recta en el suelo, colócate sobre ella y extiende los brazos a los lados a la altura de los hombros.",
+        "Da un paso al frente y coloca el talón justo delante de los dedos del pie de apoyo, en contacto con ellos.",
+        "Pasa el peso al pie delantero de forma controlada y haz una pausa breve antes del siguiente paso.",
+        "Lleva el pie de atrás hacia delante y colócalo de nuevo talón contra dedos, sin salirte de la línea.",
+        "Fija la vista en un punto al frente en lugar de mirarte los pies, y corrige los desequilibrios con los brazos.",
+        "Camina el número de pasos deseado, luego date la vuelta y regresa."
+      ],
+      "tips_en": [
+        "Go slowly. Rushing turns it into ordinary walking on a narrow line and removes the balance demand entirely.",
+        "If you cannot hold the line, walk beside a wall and touch it only when you need it — that is a regression, not a failure.",
+        "Make it harder by folding your arms across your chest, and harder again by doing it with your eyes closed near a wall."
+      ],
+      "tips_de": [
+        "Geh langsam. Wer hetzt, geht am Ende einfach normal auf einer schmalen Linie — und die Gleichgewichtsanforderung ist weg.",
+        "Wenn du die Linie nicht halten kannst, geh an einer Wand entlang und berühr sie nur, wenn du sie brauchst — das ist eine Erleichterung, kein Scheitern.",
+        "Schwerer wird es, wenn du die Arme vor der Brust verschränkst — und noch schwerer mit geschlossenen Augen, dann aber in Wandnähe."
+      ],
+      "tips_es": [
+        "Ve despacio. Si te apresuras acabas caminando normal sobre una línea estrecha y desaparece por completo la exigencia de equilibrio.",
+        "Si no consigues mantener la línea, camina junto a una pared y tócala solo cuando lo necesites — eso es una regresión, no un fracaso.",
+        "Súbele la dificultad cruzando los brazos sobre el pecho, y todavía más haciéndolo con los ojos cerrados cerca de una pared."
+      ],
+      "met": 2.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/heel-to-toe-walk-main.webp"
+        }
+      }
+    },
+    {
+      "id": "hero-pose",
+      "name_en": "Hero Pose",
+      "name_de": "Heldensitz",
+      "name_es": "Postura del Héroe",
+      "description_en": "A kneeling seat with the hips settling between the heels, which lengthens the quadriceps and the front of the ankles while the spine stays tall.",
+      "description_de": "Ein Kniesitz, bei dem das Gesäß zwischen die Fersen sinkt - das verlängert Quadrizeps und Fußvorderseite, während die Wirbelsäule aufgerichtet bleibt.",
+      "description_es": "Un sentado de rodillas en el que las caderas descienden entre los talones, alargando el cuádriceps y la parte frontal de los tobillos mientras la columna se mantiene erguida.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hip_flexors"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kneel with the knees together and the feet slightly wider than the hips, tops of the feet flat.",
+        "Sit the hips back and down between the heels, using a block or cushion if the floor is out of reach.",
+        "Stack the ribs over the pelvis and rest the hands on the thighs.",
+        "Hold the seat for the prescribed time, keeping the weight even on both sit bones.",
+        "Come out by pressing into the hands and straightening one leg at a time."
+      ],
+      "instructions_de": [
+        "Knie mit geschlossenen Knien und etwas mehr als hüftbreiten Füßen, die Fußrücken flach.",
+        "Setz das Gesäß zwischen die Fersen, nimm einen Block oder ein Kissen, wenn der Boden zu weit ist.",
+        "Stapel die Rippen über dem Becken und leg die Hände auf die Oberschenkel.",
+        "Halte den Sitz für die vorgegebene Zeit, das Gewicht gleichmäßig auf beiden Sitzbeinhöckern.",
+        "Komm heraus, indem du dich auf die Hände stützt und ein Bein nach dem anderen streckst."
+      ],
+      "instructions_es": [
+        "Arrodíllate con las rodillas juntas y los pies algo más separados que las caderas, con el empeine apoyado.",
+        "Baja las caderas entre los talones, usando un bloque o cojín si el suelo queda lejos.",
+        "Alinea las costillas sobre la pelvis y apoya las manos en los muslos.",
+        "Mantén el sentado durante el tiempo indicado, con el peso repartido entre ambos isquiones.",
+        "Sal apoyándote en las manos y estirando una pierna cada vez."
+      ],
+      "tips_en": [
+        "Sit on a block whenever the knees complain; the height is a normal part of the pose.",
+        "Roll a towel under the ankles if the front of them feels strained.",
+        "Keep the feet pointing straight back rather than flaring out to the sides."
+      ],
+      "tips_de": [
+        "Setz dich auf einen Block, sobald die Knie sich melden - die Erhöhung gehört zur Haltung dazu.",
+        "Roll ein Handtuch unter die Sprunggelenke, wenn ihre Vorderseite gespannt ist.",
+        "Lass die Füße gerade nach hinten zeigen, statt sie seitlich abzuspreizen."
+      ],
+      "tips_es": [
+        "Siéntate sobre un bloque en cuanto las rodillas protesten; la altura forma parte normal de la postura.",
+        "Coloca una toalla enrollada bajo los tobillos si notas tensión en su parte frontal.",
+        "Mantén los pies apuntando hacia atrás en lugar de abrirlos hacia los lados."
+      ],
+      "met": 1.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/hero-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "hex-bar-deadlift",
+      "name_en": "Hex Bar Deadlift",
+      "name_de": "Hex-Bar Deadlift",
+      "name_es": "Peso Muerto con Barra Hexagonal",
+      "description_en": "A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.",
+      "description_de": "Ein Kreuzheben in der Hexbar (Trap Bar) — die zentrierte Last erlaubt einen aufrechteren, rückenfreundlicheren Zug.",
+      "description_es": "Un peso muerto de pie dentro de una barra hexagonal, manteniendo la carga centrada para un tirón más erguido y amable con la espalda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "trap_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "hamstrings",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand inside a loaded trap bar with feet shoulder-width apart.",
+        "Hinge at the hips and knees to grip the handles.",
+        "Brace your core and set your back flat.",
+        "Drive through your heels and extend hips and knees to stand up.",
+        "Lock out at the top with shoulders pulled back.",
+        "Lower the bar back to the floor under control."
+      ],
+      "instructions_de": [
+        "Stehe in einer beladenen Trapezstange, Füße schulterbreit.",
+        "Beuge Hüften und Knie, um die Griffe zu fassen.",
+        "Spanne den Rumpf an und halte den Rücken flach.",
+        "Drücke durch die Fersen und strecke Hüften und Knie, um aufzustehen.",
+        "Oben mit zurückgezogenen Schultern lockoutten.",
+        "Senke die Stange kontrolliert zurück auf den Boden."
+      ],
+      "instructions_es": [
+        "Colócate dentro de una barra trampa cargada con los pies a la anchura de los hombros.",
+        "Flexiona caderas y rodillas para agarrar las asas.",
+        "Contrae el core y mantén la espalda plana.",
+        "Empuja con los talones y extiende caderas y rodillas para ponerte erguido.",
+        "Bloquea en la parte alta con los hombros hacia atrás.",
+        "Baja la barra al suelo de forma controlada."
+      ],
+      "tips_en": [
+        "Keep your chest up and back flat as you set your grip.",
+        "Push the floor away rather than yanking the bar with your back.",
+        "Stand fully upright at the top without leaning back."
+      ],
+      "tips_de": [
+        "Halte die Brust oben und den Rücken flach, während du den Griff einstellst.",
+        "Drücke den Boden weg, statt die Stange mit dem Rücken hochzureißen.",
+        "Richte dich oben ganz auf, ohne dich zurückzulehnen."
+      ],
+      "tips_es": [
+        "Mantén el pecho arriba y la espalda plana mientras ajustas el agarre.",
+        "Empuja el suelo en lugar de tirar de la barra con la espalda.",
+        "Ponte completamente erguido arriba sin inclinarte hacia atrás."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hex-bar-deadlift-start.webp",
+          "peak": "images/flat/hex-bar-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "high-foot-leg-press",
+      "name_en": "High-Foot Leg Press",
+      "name_de": "Beinpresse mit hoher Fußposition",
+      "name_es": "Prensa de piernas con pies altos",
+      "description_en": "A leg press with the feet placed high on the platform, shifting more of the movement toward hip extension and the gluteus maximus while the back stays supported.",
+      "description_de": "Eine Beinpresse mit hoch auf der Plattform platzierten Füßen, die den Anteil der Hüftstreckung und des großen Gesäßmuskels erhöht, während der Rücken gestützt bleibt.",
+      "description_es": "Una prensa de piernas con los pies colocados altos en la plataforma, que desplaza más trabajo hacia la extensión de cadera y el glúteo mayor con la espalda apoyada.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "leg_press",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "quadriceps"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "leg-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set the back pad and seat so your lower back stays supported and your knees can bend without your pelvis rolling under.",
+        "Place both feet high on the platform at about shoulder width, with the toes tracking in the same direction as the knees.",
+        "Lower the sled by bending the hips and knees until you reach a comfortable depth without the lower back lifting from the pad.",
+        "Press through the whole foot and extend the hips and knees without locking the knees aggressively.",
+        "Lower the sled under control and repeat for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Stell Sitz und Rückenpolster so ein, dass der untere Rücken gestützt bleibt und das Becken nicht nach hinten kippt.",
+        "Setze beide Füße etwa schulterbreit weit oben auf die Plattform und richte Zehen und Knie in dieselbe Richtung aus.",
+        "Senke den Schlitten durch Beugen von Hüfte und Knien ab, ohne dass sich der untere Rücken vom Polster löst.",
+        "Drücke mit dem ganzen Fuß und strecke Hüfte und Knie, ohne die Knie aggressiv durchzudrücken.",
+        "Senke den Schlitten kontrolliert ab und wiederhole die Bewegung."
+      ],
+      "instructions_es": [
+        "Ajusta el respaldo para que la zona lumbar permanezca apoyada y la pelvis no se redondee al bajar.",
+        "Coloca ambos pies altos y aproximadamente al ancho de los hombros, alineando rodillas y puntas de los pies.",
+        "Baja el carro flexionando caderas y rodillas hasta una profundidad cómoda sin despegar la zona lumbar del respaldo.",
+        "Empuja con todo el pie y extiende caderas y rodillas sin bloquearlas con fuerza.",
+        "Baja el carro bajo control y repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep the pelvis heavy against the pad; a high foot position does not justify rounding the lower back at the bottom.",
+        "Keep the heels and the whole foot planted rather than letting the toes carry the sled.",
+        "Use a depth that preserves pelvic position instead of chasing a deeper range with a tucked pelvis."
+      ],
+      "tips_de": [
+        "Halte das Becken am Polster; eine hohe Fußposition rechtfertigt kein Rundwerden des unteren Rückens.",
+        "Lass Fersen und ganzen Fuß auf der Plattform, statt den Schlitten über die Zehen zu bewegen.",
+        "Wähle eine Tiefe, bei der die Beckenposition stabil bleibt."
+      ],
+      "tips_es": [
+        "Mantén la pelvis pesada contra el respaldo; una posición alta de los pies no justifica redondear la espalda baja.",
+        "Mantén los talones y todo el pie apoyados en lugar de empujar solo con los dedos.",
+        "Elige una profundidad que conserve la posición de la pelvis."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/high-foot-leg-press-start.webp",
+          "peak": "images/flat/high-foot-leg-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "high-knees",
+      "name_en": "High Knees",
+      "name_de": "High Knees",
+      "name_es": "Rodillas Altas",
+      "description_en": "A bodyweight cardio drill where the knees are driven up to hip height in rapid alternation.",
+      "description_de": "Ein Körpergewichts-Cardio-Drill, bei dem die Knie schnell wechselnd auf Hüfthöhe gezogen werden.",
+      "description_es": "Un ejercicio cardio con peso corporal en el que las rodillas suben a la altura de la cadera en alternancia rápida.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "hip_flexors",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "warm_up"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall with feet hip-width apart.",
+        "Drive one knee up toward the chest while pumping the opposite arm.",
+        "Quickly switch legs, mirroring the arm action.",
+        "Continue alternating at a fast pace.",
+        "Continue for the prescribed work interval."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht, Füße hüftbreit.",
+        "Ziehe ein Knie zur Brust hoch und pumpe den gegenüberliegenden Arm.",
+        "Wechsle die Beine schnell und spiegele die Armarbeit.",
+        "Setze den schnellen Wechsel fort.",
+        "Setze das vorgegebene Arbeitsintervall fort."
+      ],
+      "instructions_es": [
+        "Mantente erguido con los pies a la anchura de las caderas.",
+        "Lleva una rodilla arriba hacia el pecho bombeando el brazo opuesto.",
+        "Cambia de pierna rápidamente, espejando la acción del brazo.",
+        "Continúa alternando a ritmo rápido.",
+        "Continúa durante el intervalo de trabajo indicado."
+      ],
+      "tips_en": [
+        "Drive the knees up to at least hip height.",
+        "Stay light on the balls of the feet.",
+        "Keep the torso upright — do not lean back."
+      ],
+      "tips_de": [
+        "Ziehe die Knie mindestens auf Hüfthöhe.",
+        "Bleibe leicht auf den Fußballen.",
+        "Halte den Oberkörper aufrecht — nicht nach hinten lehnen."
+      ],
+      "tips_es": [
+        "Sube las rodillas al menos a la altura de la cadera.",
+        "Mantente ligero sobre las puntas de los pies.",
+        "Mantén el torso erguido — no te eches atrás."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/high-knees-main.webp"
+        }
+      }
+    },
+    {
+      "id": "high-plank",
+      "name_en": "High Plank",
+      "name_de": "High Plank",
+      "name_es": "Plancha Alta",
+      "description_en": "A plank variation with arms fully extended in a push-up position.",
+      "description_de": "Eine Plank-Variante mit vollständig gestreckten Armen in der Push-Up-Position.",
+      "description_es": "Una variación de plancha con los brazos totalmente extendidos en posición de push-up.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis",
+        "transverse_abdominis"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "obliques"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "calisthenics",
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "variation_group": "plank",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start in a push-up position with arms fully extended.",
+        "Keep your body in a straight line from head to heels.",
+        "Brace your core and hold the position.",
+        "Breathe steadily throughout."
+      ],
+      "instructions_de": [
+        "Beginne in der Push-Up-Position mit vollständig gestreckten Armen.",
+        "Halte den Körper in einer geraden Linie von Kopf bis Fersen.",
+        "Spanne den Rumpf an und halte die Position.",
+        "Gleichmäßig atmen."
+      ],
+      "instructions_es": [
+        "Empieza en posición de push-up con los brazos totalmente extendidos.",
+        "Mantén el cuerpo en línea recta de cabeza a talones.",
+        "Contrae el core y mantén la posición.",
+        "Respira de forma regular durante el ejercicio."
+      ],
+      "tips_en": [
+        "Stack your shoulders directly above your wrists.",
+        "Squeeze your glutes to keep your hips from sagging.",
+        "Push the floor away to avoid sinking between your shoulder blades."
+      ],
+      "tips_de": [
+        "Drücke den Boden aktiv weg, statt in den Schultern durchzuhängen.",
+        "Spanne Gesäß und Oberschenkel an, damit die Hüfte nicht absinkt.",
+        "Halte den Nacken neutral und richte den Blick zum Boden."
+      ],
+      "tips_es": [
+        "Coloca las manos directamente debajo de los hombros.",
+        "Aprieta glúteos y abdomen para que la cadera no caiga.",
+        "Mira al suelo para mantener el cuello neutro."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/high-plank-main.webp"
+        }
+      }
+    },
+    {
+      "id": "hip-abduction",
+      "name_en": "Machine Hip Abduction",
+      "name_de": "Maschinen-Hüftabduktion",
+      "name_es": "Abducción de Cadera en Máquina",
+      "description_en": "A machine exercise targeting the outer hip muscles.",
+      "description_de": "Eine Maschinenübung für die äußeren Hüftmuskeln.",
+      "description_es": "Un ejercicio en máquina que trabaja los músculos de la cadera externa.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "hip_abduction_machine",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_medius"
+      ],
+      "secondary_muscles": [
+        "abductors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "hip-abduction",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the hip abduction machine with pads against your outer thighs.",
+        "Push your legs apart against the resistance.",
+        "Hold briefly at the widest point.",
+        "Return to the starting position with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich in die Hüftabduktionsmaschine mit den Pads an den Außenseiten der Oberschenkel.",
+        "Drücke die Beine gegen den Widerstand auseinander.",
+        "Kurz am weitesten Punkt halten.",
+        "Kontrolliert zur Ausgangsposition zurückkehren.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de abducción de cadera con los apoyos contra la parte externa de los muslos.",
+        "Empuja las piernas hacia afuera contra la resistencia.",
+        "Mantén brevemente en el punto más amplio.",
+        "Vuelve a la posición inicial de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Sit tall and keep your back against the pad.",
+        "Don't let the weight stack slam down between reps.",
+        "Choose a resistance that allows a full range of motion."
+      ],
+      "tips_de": [
+        "Sitze aufrecht und halte den Oberkörper während des Satzes ruhig.",
+        "Öffne die Beine kontrolliert, ohne Schwung zu holen.",
+        "Halte die Spannung, statt das Gewicht zwischen den Wiederholungen abzusetzen."
+      ],
+      "tips_es": [
+        "Mantén la espalda apoyada en el respaldo de la máquina.",
+        "Abre las piernas sin impulso, con un ritmo controlado.",
+        "Resiste la vuelta al centro en lugar de soltar el peso de golpe."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hip-abduction-start.webp",
+          "peak": "images/flat/hip-abduction-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hip-adduction",
+      "name_en": "Hip Adduction",
+      "name_de": "Hüftadduktion",
+      "name_es": "Aducción de cadera",
+      "description_en": "A machine exercise pressing the legs together against resistance, isolating and strengthening the inner-thigh adductors.",
+      "description_de": "Eine Maschinenübung, bei der die Beine gegen Widerstand zusammengedrückt werden — isoliert und stärkt die Adduktoren der Oberschenkelinnenseite.",
+      "description_es": "Un ejercicio en máquina apretando las piernas una contra otra frente a la resistencia, aislando y fortaleciendo los aductores de la cara interna del muslo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "hip_adduction_machine",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "adductors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "hip-adduction",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on the hip adduction machine with your back against the pad.",
+        "Place your legs against the pads with the machine set to a comfortable stretch.",
+        "Squeeze your legs together until the pads meet in the middle.",
+        "Hold the squeeze briefly in the fully closed position.",
+        "Let your legs open back out under control to the start.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Setze dich an die Adduktoren-Maschine, mit dem Rücken fest am Polster.",
+        "Lege die Beine an die Polster; stelle die Maschine auf eine angenehme Dehnung ein.",
+        "Drücke die Beine zusammen, bis sich die Polster in der Mitte treffen.",
+        "Halte die Spannung kurz in der ganz geschlossenen Position.",
+        "Lass die Beine kontrolliert wieder in die Ausgangsposition öffnen.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de aducción de cadera con la espalda contra el respaldo.",
+        "Coloca las piernas contra las almohadillas con la máquina ajustada a un estiramiento cómodo.",
+        "Aprieta las piernas hasta que las almohadillas se junten en el centro.",
+        "Mantén brevemente la contracción en la posición completamente cerrada.",
+        "Deja que las piernas se abran de vuelta con control hasta el inicio.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Choose a start width that stretches without straining your groin.",
+        "Move through the whole range at an even, controlled speed.",
+        "Do not let the weight stack slam down as your legs open back out."
+      ],
+      "tips_de": [
+        "Wähle eine Startbreite, die dehnt, ohne die Leiste zu überlasten.",
+        "Bewege dich über den ganzen Bewegungsumfang gleichmäßig und kontrolliert.",
+        "Lass den Gewichtsblock beim Öffnen der Beine nicht aufschlagen."
+      ],
+      "tips_es": [
+        "Elige una apertura inicial que estire sin forzar la ingle.",
+        "Recorre todo el rango a una velocidad uniforme y controlada.",
+        "No dejes que la placa de peso golpee al abrir las piernas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hip-adduction-start.webp",
+          "peak": "images/flat/hip-adduction-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hip-thrust",
+      "name_en": "Barbell Hip Thrust",
+      "name_de": "Langhantel Hip Thrust",
+      "name_es": "Hip thrust con barra",
+      "description_en": "A compound glute exercise using a barbell across the hips.",
+      "description_de": "Eine Verbundübung für den Gluteus mit einer Langhantel über den Hüften.",
+      "description_es": "Un ejercicio compuesto para glúteos que utiliza una barra apoyada sobre las caderas.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "gluteus_medius"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "requires_bench"
+      ],
+      "variation_group": "hip-thrust",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on the floor with your upper back against a bench, barbell across your hips.",
+        "Drive your hips up until your thighs are parallel to the floor.",
+        "Squeeze your glutes at the top.",
+        "Lower your hips back down with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setz dich auf den Boden, der Oberkörper lehnt an einer Bank, die Langhantel liegt auf den Hüften.",
+        "Drücke die Hüften nach oben, bis die Oberschenkel parallel zum Boden sind.",
+        "Spanne den Gluteus oben an.",
+        "Senke die Hüften kontrolliert wieder ab.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo con la parte superior de la espalda contra un banco y la barra sobre las caderas.",
+        "Empuja las caderas hacia arriba hasta que los muslos queden paralelos al suelo.",
+        "Aprieta los glúteos en la parte superior.",
+        "Baja las caderas de nuevo con control.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Tuck your chin and keep your ribs down at the top.",
+        "Finish with your shins vertical, driving through your heels.",
+        "Reach full hip extension without arching your lower back."
+      ],
+      "tips_de": [
+        "Halte das Kinn leicht angezogen und den Blick nach vorn gerichtet.",
+        "Drücke kraftvoll über die Fersen statt über die Zehen.",
+        "Strecke die Hüfte vollständig, ohne den unteren Rücken zu überstrecken."
+      ],
+      "tips_es": [
+        "Mantén la barbilla recogida y las costillas abajo.",
+        "Empuja a través de los talones, no de las puntas.",
+        "Evita arquear la zona lumbar en la parte alta."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/hip-thrust-start.webp",
+          "peak": "images/flat/hip-thrust-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "hollow-body-hold",
+      "name_en": "Hollow Body Hold",
+      "name_de": "Hollow Body Hold",
+      "name_es": "Mantenimiento del Cuerpo Hueco",
+      "description_en": "An isometric core hold borrowed from gymnastics, training total-body tension with the spine in a slight C-shape.",
+      "description_de": "Eine isometrische Rumpfstellung aus dem Turnen, die Ganzkörperspannung mit leichter C-Form der Wirbelsäule trainiert.",
+      "description_es": "Un mantenimiento isométrico de core de la gimnasia, que entrena la tensión de cuerpo completo con la columna en ligera forma de C.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors",
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "strength"
+      ],
+      "tags": [
+        "core_focus",
+        "calisthenics"
+      ],
+      "variation_group": "static-hold",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with arms extended overhead and legs straight.",
+        "Press the lower back firmly into the floor.",
+        "Lift the shoulders, head, and legs slightly off the floor.",
+        "Hold the position with arms and legs extended, body in a shallow banana shape.",
+        "Hold for the prescribed time."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken, Arme über dem Kopf gestreckt, Beine gerade.",
+        "Drücke den unteren Rücken fest in den Boden.",
+        "Hebe Schultern, Kopf und Beine leicht vom Boden ab.",
+        "Halte die Position mit gestreckten Armen und Beinen, Körper in flacher Bananenform.",
+        "Halte für die vorgegebene Zeit."
+      ],
+      "instructions_es": [
+        "Acuéstate boca arriba con los brazos extendidos sobre la cabeza y las piernas rectas.",
+        "Presiona la zona lumbar firmemente contra el suelo.",
+        "Levanta ligeramente los hombros, la cabeza y las piernas del suelo.",
+        "Mantén la posición con brazos y piernas extendidos, cuerpo en forma de plátano poco profundo.",
+        "Sostén durante el tiempo indicado."
+      ],
+      "tips_en": [
+        "Keep the lower back glued to the floor — if it lifts, raise the legs higher.",
+        "Tuck the chin slightly to engage the upper abs.",
+        "Bend the knees to scale if the position breaks."
+      ],
+      "tips_de": [
+        "Halte den unteren Rücken fest am Boden — wenn er sich hebt, hebe die Beine höher.",
+        "Ziehe das Kinn leicht zur Brust, um die oberen Bauchmuskeln zu aktivieren.",
+        "Beuge die Knie zur Skalierung, wenn die Position bricht."
+      ],
+      "tips_es": [
+        "Mantén la zona lumbar pegada al suelo — si se levanta, sube más las piernas.",
+        "Mete ligeramente la barbilla para activar los abdominales superiores.",
+        "Flexiona las rodillas para escalar si la posición se rompe."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/hollow-body-hold-main.webp"
+        }
+      }
+    },
+    {
+      "id": "horizontal-leg-press",
+      "name_en": "Horizontal Leg Press",
+      "name_de": "Horizontale Beinpresse",
+      "name_es": "Prensa de piernas horizontal",
+      "description_en": "A machine leg press performed horizontally, targeting quads, glutes, and hamstrings.",
+      "description_de": "Eine Beinpresse an der horizontalen Maschine, die Quadrizeps, Gluteus und Beinbeuger beansprucht.",
+      "description_es": "Una prensa de piernas en máquina realizada en posición horizontal, que trabaja cuádriceps, glúteos e isquiotibiales.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "leg_press",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "leg-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in a horizontal leg press machine and place feet shoulder-width apart.",
+        "Unlock the machine and lower the platform toward your chest.",
+        "Press the platform back to the start.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich in die horizontale Beinpresse und stelle die Füße schulterbreit auf.",
+        "Entriegele die Maschine und senke die Plattform zur Brust.",
+        "Drücke die Plattform zurück in die Ausgangsposition.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de prensa de piernas horizontal y coloca los pies a la anchura de los hombros.",
+        "Desbloquea la máquina y baja la plataforma hacia tu pecho.",
+        "Empuja la plataforma de vuelta a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Do not let your lower back lift off the seat.",
+        "Avoid locking out the knees completely."
+      ],
+      "tips_de": [
+        "Hebe den unteren Rücken nicht von der Sitzfläche ab.",
+        "Die Knie nicht vollständig durchstrecken."
+      ],
+      "tips_es": [
+        "No dejes que la zona lumbar se separe del asiento.",
+        "Evita bloquear completamente las rodillas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/horizontal-leg-press-start.webp",
+          "peak": "images/flat/horizontal-leg-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "human-flag",
+      "name_en": "Human Flag",
+      "name_de": "Human Flag",
+      "name_es": "Human Flag",
+      "description_en": "An advanced calisthenics isometric hold with the body horizontal on a vertical pole, parallel to the ground.",
+      "description_de": "Ein fortgeschrittener isometrischer Calisthenics-Halt, bei dem der Körper an einer vertikalen Stange parallel zum Boden gehalten wird.",
+      "description_es": "Un sostén isométrico avanzado de calistenia con el cuerpo horizontal sobre un poste vertical, paralelo al suelo.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
+      "body_part": "core",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "obliques"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "pectoralis_major",
+        "rectus_abdominis",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "strength",
+        "hypertrophy"
+      ],
+      "tags": [
+        "calisthenics",
+        "core",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "static-hold",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand close to a sturdy vertical pole.",
+        "Grip the pole high with the top hand (overhand) and lower with the bottom hand (underhand).",
+        "Kick the legs up and out while pressing the bottom arm hard against the pole.",
+        "Extend the body horizontally so it forms a straight line parallel to the ground.",
+        "Hold the position with the body rigid for the target time.",
+        "Lower under control."
+      ],
+      "instructions_de": [
+        "Stelle dich nah an eine stabile vertikale Stange.",
+        "Greife die Stange mit der oberen Hand hoch im Obergriff und mit der unteren Hand tiefer im Untergriff.",
+        "Schwinge die Beine nach oben und außen, während du den unteren Arm kräftig gegen die Stange drückst.",
+        "Strecke den Körper horizontal, sodass er eine gerade Linie parallel zum Boden bildet.",
+        "Halte die Position mit fest angespanntem Körper für die Zielzeit.",
+        "Senke dich kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Ponte de pie cerca de un poste vertical resistente.",
+        "Agarra el poste arriba con la mano superior (en pronación) y abajo con la mano inferior (en supinación).",
+        "Impulsa las piernas hacia arriba y afuera mientras empujas con fuerza el brazo inferior contra el poste.",
+        "Extiende el cuerpo en horizontal hasta formar una línea recta paralela al suelo.",
+        "Mantén la posición con el cuerpo rígido durante el tiempo objetivo.",
+        "Baja de forma controlada."
+      ],
+      "tips_en": [
+        "Build up to the full flag with tucked and straddle progressions first.",
+        "The bottom arm pushes; the top arm pulls — they balance the lever.",
+        "Engage the lats, obliques, and glutes hard to stay rigid."
+      ],
+      "tips_de": [
+        "Taste dich über Tuck- und Straddle-Progressionen an die vollständige Ausführung heran.",
+        "Der untere Arm drückt, der obere zieht — so balancierst du den Hebel.",
+        "Spanne Latissimus, schräge Bauchmuskeln und Gesäß maximal an, um die Körperspannung zu halten."
+      ],
+      "tips_es": [
+        "Llega a la bandera completa pasando antes por progresiones agrupada y en straddle.",
+        "El brazo inferior empuja y el superior tira; juntos equilibran la palanca.",
+        "Activa con fuerza dorsales, oblicuos y glúteos para mantenerte rígido."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/human-flag-main.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-bench-ez-bar-press",
+      "name_en": "Incline EZ-Bar Bench Press",
+      "name_de": "Schrägbankdrücken mit SZ-Stange",
+      "name_es": "Press en banco inclinado con barra Z",
+      "description_en": "An incline press with an EZ-bar targeting the upper chest with a joint-friendly grip.",
+      "description_de": "Schrägbankdrücken mit der SZ-Stange für den oberen Brustbereich – gelenkschonender Griff.",
+      "description_es": "Un press en banco inclinado con barra Z que trabaja la parte superior del pecho con un agarre cómodo para las articulaciones.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ez_bar",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set bench to 30–45 degrees. Grip the EZ-bar with hands on the angled sections.",
+        "Lower the bar to your upper chest.",
+        "Press back up to full extension.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Bank auf 30–45 Grad. Greife die SZ-Stange an den angewinkelten Abschnitten.",
+        "Senke die Stange zur oberen Brust.",
+        "Drücke sie zurück in die Streckung.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Ajusta el banco a 30–45 grados. Agarra la barra Z con las manos en las secciones anguladas.",
+        "Baja la barra hasta la parte superior del pecho.",
+        "Empuja de vuelta hasta la extensión completa.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The incline shifts emphasis to the upper pectorals.",
+        "Control the descent to avoid shoulder strain."
+      ],
+      "tips_de": [
+        "Die Neigung verlagert den Fokus auf den oberen Pectoralis.",
+        "Kontrollierte Abwärtsbewegung, um die Schultern zu schonen."
+      ],
+      "tips_es": [
+        "La inclinación desplaza el énfasis hacia la parte superior del pectoral.",
+        "Controla el descenso para evitar tensión en los hombros."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/incline-bench-ez-bar-press-start.webp",
+          "peak": "images/flat/incline-bench-ez-bar-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-bench-press",
+      "name_en": "Incline Barbell Bench Press",
+      "name_de": "Schrägbankdrücken mit Langhantel",
+      "name_es": "Press en banco inclinado con barra",
+      "description_en": "A barbell pressing movement on an incline bench targeting the upper chest.",
+      "description_de": "Langhanteldrücken auf der Schrägbank mit Fokus auf den oberen Brustbereich.",
+      "description_es": "Un movimiento de press con barra en banco inclinado que trabaja la parte superior del pecho.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on an incline bench set to 30-45 degrees.",
+        "Grip the bar slightly wider than shoulder-width and unrack.",
+        "Lower the bar to your upper chest.",
+        "Press the bar back up to full extension.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine Schrägbank, eingestellt auf 30–45 Grad.",
+        "Greife die Stange etwas schulterbreiter und nimm sie aus der Ablage.",
+        "Senke die Stange zur oberen Brust.",
+        "Drücke die Stange zurück in die volle Streckung.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Acuéstate en un banco inclinado a 30-45 grados.",
+        "Agarra la barra ligeramente más ancha que los hombros y desrackea.",
+        "Baja la barra hasta la parte superior del pecho.",
+        "Empuja la barra de vuelta hasta la extensión completa.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your shoulder blades pinched together against the bench.",
+        "Lower the bar without bouncing it off your chest.",
+        "Keep your feet planted and your glutes on the bench."
+      ],
+      "tips_de": [
+        "Ziehe die Schulterblätter zusammen und halte sie fest auf der Bank.",
+        "Senke die Stange kontrolliert, ohne sie auf der Brust abprallen zu lassen.",
+        "Lass dich bei schweren Sätzen von einem Trainingspartner absichern."
+      ],
+      "tips_es": [
+        "Retrae las escápulas y mantenlas pegadas al banco.",
+        "Evita rebotar la barra en el pecho.",
+        "Pide asistencia cuando trabajes con cargas pesadas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/incline-bench-press-start.webp",
+          "peak": "images/flat/incline-bench-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-db-curl",
+      "name_en": "Incline Dumbbell Curl",
+      "name_de": "Schrägbank-Kurzhantelcurl",
+      "name_es": "Curl con mancuernas en banco inclinado",
+      "description_en": "A bicep curl on an incline bench for a deeper stretch of the long head.",
+      "description_de": "Bizepscurl auf der Schrägbank für eine tiefere Dehnung des langen Bizepskopfs.",
+      "description_es": "Un curl de bíceps en banco inclinado para un mayor estiramiento de la cabeza larga.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on an incline bench set to 45 degrees, holding dumbbells at your sides.",
+        "Let your arms hang straight down with palms forward.",
+        "Curl the dumbbells up toward your shoulders.",
+        "Lower with control to full extension.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setz dich auf eine 45-Grad-Schrägbank, Kurzhanteln seitlich hängend, Handflächen nach vorn.",
+        "Lass die Arme gerade herunterhängen.",
+        "Curle die Kurzhanteln zu den Schultern.",
+        "Senke sie kontrolliert bis zur vollen Streckung ab.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco inclinado a 45 grados con mancuernas a los lados.",
+        "Deja que los brazos cuelguen rectos con las palmas hacia adelante.",
+        "Sube las mancuernas hacia los hombros.",
+        "Baja con control hasta la extensión completa.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your head and shoulders against the bench throughout.",
+        "Don't let your elbows drift forward as you curl.",
+        "Avoid shrugging your shoulders forward as you lift the weight."
+      ],
+      "tips_de": [
+        "Bleibe mit Schultern und Kopf während des Satzes an der Lehne.",
+        "Halte die Ellbogen während des Curls hinten, statt sie nach vorn zu ziehen.",
+        "Wähle ein moderates Gewicht, die gedehnte Position ist besonders fordernd."
+      ],
+      "tips_es": [
+        "Mantén los hombros y la espalda apoyados en el banco.",
+        "No adelantes los hombros al subir las mancuernas.",
+        "Aprovecha el estiramiento abajo con una bajada lenta."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/incline-db-curl-start.webp",
+          "peak": "images/flat/incline-db-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-db-press",
+      "name_en": "Incline Dumbbell Press",
+      "name_de": "Schrägbankdrücken mit Kurzhanteln",
+      "name_es": "Press con mancuernas en banco inclinado",
+      "description_en": "An incline pressing movement emphasizing the upper chest.",
+      "description_de": "Schrägbankdrücken mit Kurzhanteln, Schwerpunkt auf dem oberen Brustbereich.",
+      "description_es": "Un movimiento de press en banco inclinado que enfatiza la parte superior del pecho.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set bench to 30-degree incline and sit back with dumbbells at shoulder level.",
+        "Press dumbbells up and together until arms are fully extended.",
+        "Lower dumbbells back to shoulder level with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Bank auf 30 Grad, setz dich zurück mit Kurzhanteln auf Schulterhöhe.",
+        "Drücke die Kurzhanteln nach oben zusammen, bis die Arme gestreckt sind.",
+        "Senke sie kontrolliert zurück auf Schulterhöhe.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Ajusta el banco a 30 grados de inclinación y siéntate con las mancuernas a la altura de los hombros.",
+        "Empuja las mancuernas hacia arriba y juntas hasta que los brazos estén completamente extendidos.",
+        "Baja las mancuernas de vuelta a la altura de los hombros con control.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your wrists stacked directly over your elbows.",
+        "Press up without banging the dumbbells together at the top.",
+        "Keep your shoulder blades pulled back against the bench."
+      ],
+      "tips_de": [
+        "Halte die Füße fest am Boden und den Rücken stabil an der Bank.",
+        "Senke die Hanteln so weit, wie es deine Schultern schmerzfrei erlauben.",
+        "Bewege beide Hanteln gleichmäßig und im selben Tempo."
+      ],
+      "tips_es": [
+        "Mantén los pies firmes en el suelo y las escápulas retraídas.",
+        "Evita chocar las mancuernas en la parte alta.",
+        "Baja hasta sentir un estiramiento suave en el pecho."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/incline-db-press-start.webp",
+          "peak": "images/flat/incline-db-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-dumbbell-fly",
+      "name_en": "Incline Dumbbell Fly",
+      "name_de": "Schrägbank-Kurzhantelflys",
+      "name_es": "Apertura con mancuernas en banco inclinado",
+      "description_en": "An incline isolation exercise opening dumbbells in a wide arc, stretching and targeting the upper chest.",
+      "description_de": "Eine Isolationsübung auf der Schrägbank, bei der du Kurzhanteln in einem weiten Bogen öffnest und die obere Brust dehnst und trainierst.",
+      "description_es": "Un ejercicio de aislamiento en banco inclinado que abre las mancuernas en un arco amplio, estirando y trabajando el pecho superior.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "biceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "chest-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie back on an incline bench holding dumbbells above your chest.",
+        "Press the dumbbells up with palms facing each other.",
+        "Maintain a slight bend in your elbows throughout.",
+        "Lower the dumbbells in a wide arc until you feel a chest stretch.",
+        "Squeeze your chest to bring the dumbbells back together.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine Schrägbank und halte Kurzhanteln über der Brust.",
+        "Drücke die Kurzhanteln hoch, Handflächen zueinander.",
+        "Behalte eine leichte Ellbogenbeugung bei.",
+        "Senke die Kurzhanteln in einem weiten Bogen, bis du eine Dehnung in der Brust spürst.",
+        "Spanne die Brustmuskeln an, um die Kurzhanteln wieder zusammenzuführen.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate en un banco inclinado con mancuernas sobre el pecho.",
+        "Sube las mancuernas con las palmas enfrentadas.",
+        "Mantén una ligera flexión en los codos durante todo el movimiento.",
+        "Baja las mancuernas en un arco amplio hasta sentir el estiramiento del pecho.",
+        "Aprieta el pecho para juntar las mancuernas de nuevo.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep a fixed slight bend in your elbows throughout.",
+        "Lower only as far as a comfortable chest stretch allows.",
+        "Squeeze your chest to bring the dumbbells back together."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen durchgehend leicht und unverändert gebeugt.",
+        "Senke nur so weit, wie es eine angenehme Brustdehnung zulässt.",
+        "Spanne die Brust an, um die Kurzhanteln wieder zusammenzuführen."
+      ],
+      "tips_es": [
+        "Mantén una ligera flexión fija en los codos en todo momento.",
+        "Baja solo hasta donde permita un estiramiento cómodo del pecho.",
+        "Aprieta el pecho para volver a juntar las mancuernas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/incline-dumbbell-fly-start.webp",
+          "peak": "images/flat/incline-dumbbell-fly-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-hammer-curl",
+      "name_en": "Incline Hammer Curl",
+      "name_de": "Schrägbank-Hammer-Curl",
+      "name_es": "Curl martillo en banco inclinado",
+      "description_en": "A hammer curl performed on an incline bench for increased stretch and biceps long-head activation.",
+      "description_de": "Hammer-Curl auf der Schrägbank für mehr Dehnung und Aktivierung des langen Bizepskopfs.",
+      "description_es": "Un curl martillo realizado en banco inclinado para mayor estiramiento y activación de la cabeza larga del bíceps.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii",
+        "brachialis"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on an incline bench holding dumbbells with a neutral grip.",
+        "Allow arms to hang straight.",
+        "Curl the dumbbells up in a hammer motion.",
+        "Lower slowly.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Sitz auf einer Schrägbank und halte Kurzhanteln im neutralen Griff.",
+        "Lass die Arme gerade herunterhängen.",
+        "Curle die Kurzhanteln in einer Hammerbewegung nach oben.",
+        "Langsam absenken.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco inclinado con mancuernas en agarre neutro.",
+        "Deja que los brazos cuelguen rectos.",
+        "Sube las mancuernas en un movimiento de martillo.",
+        "Baja lentamente.",
+        "Repite."
+      ],
+      "tips_en": [
+        "The incline provides a greater stretch.",
+        "Avoid swinging."
+      ],
+      "tips_de": [
+        "Die Schrägbank ermöglicht eine größere Dehnung.",
+        "Nicht schwingen."
+      ],
+      "tips_es": [
+        "La inclinación proporciona un mayor estiramiento.",
+        "Evita balancear el cuerpo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/incline-hammer-curl-start.webp",
+          "peak": "images/flat/incline-hammer-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-push-ups",
+      "name_en": "Incline Push-Up",
+      "name_de": "Incline Push-Up",
+      "name_es": "Push-up inclinado",
+      "description_en": "A beginner-friendly push-up variation with hands elevated on a bench or step.",
+      "description_de": "Eine einsteigerfreundliche Push-Up-Variante mit erhöhten Händen auf einer Bank oder Stufe.",
+      "description_es": "Una variación del push-up apta para principiantes con las manos elevadas sobre un banco o escalón.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "endurance"
+      ],
+      "tags": [
+        "calisthenics",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Place your hands on a bench or elevated surface, shoulder-width apart.",
+        "Extend your legs behind you into a plank position.",
+        "Lower your chest toward the bench by bending your elbows.",
+        "Push back up to the starting position.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stelle die Hände schulterbreit auf eine Bank oder erhöhte Fläche.",
+        "Strecke die Beine in eine Plank-Position.",
+        "Senke die Brust zur Bank, indem du die Ellbogen beugst.",
+        "Drücke zurück in die Ausgangsposition.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Coloca las manos sobre un banco o superficie elevada, a la anchura de los hombros.",
+        "Extiende las piernas hacia atrás en posición de plancha.",
+        "Baja el pecho hacia el banco flexionando los codos.",
+        "Empuja de vuelta a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Check that the elevated surface is stable before starting.",
+        "Keep your elbows tucked rather than flared out wide.",
+        "Progress to a lower surface as you get stronger."
+      ],
+      "tips_de": [
+        "Spanne Rumpf und Gesäß an, damit die Hüfte nicht durchhängt.",
+        "Führe die Ellbogen leicht nach hinten statt weit nach außen.",
+        "Nutze eine niedrigere Erhöhung, sobald du stärker wirst."
+      ],
+      "tips_es": [
+        "Aprieta el abdomen para que la cadera no se hunda.",
+        "Cuanto más alta la superficie, más fácil el ejercicio.",
+        "Asegúrate de que el banco no se mueva antes de empezar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/incline-push-ups-start.webp",
+          "peak": "images/flat/incline-push-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "incline-treadmill-walk",
+      "name_en": "Incline Treadmill Walk",
+      "name_de": "Laufband-Gehen mit Steigung",
+      "name_es": "Caminata en Cinta Inclinada",
+      "description_en": "A steady uphill walk on an inclined treadmill belt, keeping one foot in contact with the belt throughout so the glutes and hamstrings work hard with almost no impact.",
+      "description_de": "Ein gleichmäßiger Bergaufgang auf dem geneigten Laufband, bei dem durchgehend ein Fuß Kontakt zum Band hält — Gesäß und Beinrückseite arbeiten hart, fast ohne Stoßbelastung.",
+      "description_es": "Una caminata cuesta arriba sostenida sobre una cinta inclinada, manteniendo siempre un pie en contacto con la banda para que glúteos e isquiotibiales trabajen duro casi sin impacto.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "treadmill",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "hamstrings",
+        "soleus"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "conditioning",
+        "warm_up",
+        "knee_safe",
+        "lower_back_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Start the belt at a slow walking speed and step on, then raise the incline to your target gradient.",
+        "Walk with a long, deliberate stride, rolling from heel to toe and pushing the belt away behind you with each step.",
+        "Stand tall and lean from the ankles with the hill rather than folding forward at the waist.",
+        "Keep at least one foot on the belt at all times — walk the hill, do not break into a jog.",
+        "Let your arms swing naturally, or rest them lightly on the rails for balance without carrying your weight on them.",
+        "Hold the gradient for the desired time, then lower the incline and walk level for a few minutes to finish."
+      ],
+      "instructions_de": [
+        "Starte das Band im langsamen Gehtempo, tritt auf und stell dann die Steigung auf den gewünschten Wert.",
+        "Geh mit langem, bewusstem Schritt, roll von der Ferse zum Ballen ab und schieb das Band mit jedem Schritt nach hinten weg.",
+        "Bleib aufrecht und lehn dich aus den Sprunggelenken in den Berg, statt in der Hüfte nach vorn einzuknicken.",
+        "Halt jederzeit mindestens einen Fuß auf dem Band — geh den Berg, verfall nicht in einen Trab.",
+        "Lass die Arme natürlich pendeln oder leg sie zum Gleichgewicht locker auf die Griffe, ohne dein Gewicht darauf abzustützen.",
+        "Halt die Steigung für die gewünschte Zeit, senk sie dann ab und geh zum Abschluss ein paar Minuten in der Ebene."
+      ],
+      "instructions_es": [
+        "Arranca la banda a velocidad de caminata lenta, súbete y luego eleva la inclinación hasta la pendiente que buscas.",
+        "Camina con una zancada larga y deliberada, rodando del talón a la punta y empujando la banda hacia atrás en cada paso.",
+        "Mantente erguido e inclínate hacia la cuesta desde los tobillos, sin doblarte hacia delante por la cintura.",
+        "Mantén al menos un pie sobre la banda en todo momento — camina la cuesta, no la trotes.",
+        "Deja que los brazos se balanceen con naturalidad o apóyalos suavemente en los raíles para equilibrarte, sin descargar el peso en ellos.",
+        "Sostén la pendiente durante el tiempo deseado, luego bájala y camina en llano unos minutos para terminar."
+      ],
+      "tips_en": [
+        "Pick a speed you can still walk at. As soon as you need a flight phase to keep up, drop the speed or the incline — it is a walk, not a run.",
+        "Hanging your bodyweight off the handrails removes most of the work the hill is there to create; touch them for balance only.",
+        "The steep grade is what moves the effort from the quads into the glutes and hamstrings, so raise the incline before you raise the speed."
+      ],
+      "tips_de": [
+        "Wähl ein Tempo, bei dem du noch gehen kannst. Sobald du eine Flugphase brauchst, um mitzukommen, nimm Geschwindigkeit oder Steigung heraus — es ist ein Gang, kein Lauf.",
+        "Wer sein Körpergewicht an den Haltegriffen abhängt, nimmt genau die Arbeit heraus, für die die Steigung da ist; berühr sie nur zum Gleichgewicht.",
+        "Erst der steile Anstieg verlagert die Arbeit aus dem Oberschenkel in Gesäß und Beinrückseite — erhöh also die Steigung, bevor du das Tempo erhöhst."
+      ],
+      "tips_es": [
+        "Elige una velocidad a la que todavía puedas caminar. En cuanto necesites una fase de vuelo para seguir el ritmo, baja la velocidad o la inclinación — es una caminata, no una carrera.",
+        "Colgar el peso del cuerpo de los pasamanos elimina casi todo el trabajo que la cuesta está ahí para generar; tócalos solo para equilibrarte.",
+        "Es la pendiente pronunciada la que traslada el esfuerzo del cuádriceps a glúteos e isquiotibiales, así que sube la inclinación antes que la velocidad."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/incline-treadmill-walk-main.webp"
+        }
+      }
+    },
+    {
+      "id": "inverted-row",
+      "name_en": "Inverted Row",
+      "name_de": "Inverted Row",
+      "name_es": "Remo invertido",
+      "description_en": "A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.",
+      "description_de": "Eine horizontale Körpergewichts-Zugübung unter einer festen Stange – die Brust zur Stange ziehen, Körper gerade halten.",
+      "description_es": "Un ejercicio de jalón horizontal con el peso corporal realizado bajo una barra fija, tirando del pecho hacia la barra mientras se mantiene el cuerpo rígido.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set a barbell in a rack at about waist height.",
+        "Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.",
+        "Hang with arms extended, heels on the floor, body straight from head to ankles.",
+        "Pull your chest to the bar, squeezing the shoulder blades together.",
+        "Lower yourself under control until arms are fully extended.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege eine Langhantel in einem Rack auf etwa Hüfthöhe.",
+        "Leg dich darunter und greife die Stange etwas schulterbreiter im Obergriff.",
+        "Hänge mit gestreckten Armen, Fersen auf dem Boden, Körper gerade von Kopf bis Ferse.",
+        "Ziehe die Brust zur Stange und drücke die Schulterblätter zusammen.",
+        "Senke dich kontrolliert ab, bis die Arme gestreckt sind.",
+        "Wiederholen."
+      ],
+      "instructions_es": [
+        "Coloca una barra en un rack a la altura de la cintura aproximadamente.",
+        "Acuéstate debajo y agarra la barra ligeramente más ancha que los hombros con agarre prono.",
+        "Cuélgate con los brazos extendidos, los talones en el suelo y el cuerpo recto de la cabeza a los tobillos.",
+        "Tira del pecho hacia la barra, apretando los omóplatos.",
+        "Bájate con control hasta que los brazos estén completamente extendidos.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep the core braced — no hip sag.",
+        "To make it harder, elevate your feet; to make it easier, walk your feet in toward the bar.",
+        "Pause briefly at the top with the chest against the bar."
+      ],
+      "tips_de": [
+        "Rumpf angespannt halten – keine absackenden Hüften.",
+        "Für mehr Intensität Füße erhöhen; für weniger Füße zur Stange vorziehen.",
+        "Kurz oben halten, Brust an der Stange."
+      ],
+      "tips_es": [
+        "Mantén el core contraído — sin que las caderas se hundan.",
+        "Para hacerlo más difícil, eleva los pies; para hacerlo más fácil, camina los pies hacia la barra.",
+        "Haz una breve pausa en la parte superior con el pecho contra la barra."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/inverted-row-start.webp",
+          "peak": "images/flat/inverted-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "isometric-neck-side",
+      "name_en": "Isometric Neck Lateral Flexion",
+      "name_de": "Isometrische seitliche Halsbeugung",
+      "name_es": "Flexión Lateral Isométrica de Cuello",
+      "description_en": "A static side-neck drill using the hand as resistance against the head, training the sternocleidomastoid and scalene without hardware.",
+      "description_de": "Eine statische Halsübung, bei der die Hand als Widerstand gegen den Kopf dient und den Kopfwender sowie die Skalenusmuskeln ohne Geräte trainiert.",
+      "description_es": "Un ejercicio estático de cuello que usa la mano como resistencia contra la cabeza, trabajando el esternocleidomastoideo y los escalenos sin equipo.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "goals": [
+        "rehabilitation",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit or stand tall. Place the palm of one hand against the side of the head, above the ear.",
+        "Press the head into the hand while resisting equally with the hand — the head does not move.",
+        "Hold the isometric contraction for 5 to 10 seconds.",
+        "Release slowly, then repeat on the same side for the set.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Sitze oder stehe aufrecht. Lege eine Handfläche seitlich an den Kopf, oberhalb des Ohrs.",
+        "Drücke den Kopf gegen die Hand und halte mit der Hand gleich stark dagegen — der Kopf bewegt sich nicht.",
+        "Halte die isometrische Spannung 5 bis 10 Sekunden.",
+        "Löse langsam und wiederhole auf derselben Seite für den Satz.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate o ponte de pie erguido. Coloca la palma de una mano en el lado de la cabeza, por encima de la oreja.",
+        "Empuja la cabeza contra la mano resistiendo por igual con la mano: la cabeza no se mueve.",
+        "Mantén la contracción isométrica de 5 a 10 segundos.",
+        "Suelta lentamente y repite en el mismo lado durante la serie.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Match the pressure; this is 50% effort, not a wrestling match.",
+        "Keep the jaw relaxed and the shoulders down."
+      ],
+      "tips_de": [
+        "Dosiere den Druck; das sind 50 % Kraft, kein Kräftemessen.",
+        "Halte den Kiefer locker und die Schultern unten."
+      ],
+      "tips_es": [
+        "Ajusta la presión; es un 50 % de esfuerzo, no un pulso.",
+        "Mantén la mandíbula relajada y los hombros bajos."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/isometric-neck-side-main.webp"
+        }
+      }
+    },
+    {
+      "id": "jackknife-sit-up",
+      "name_en": "Jackknife Sit-Up",
+      "name_de": "Jackknife Sit-Up",
+      "name_es": "Abdominal navaja",
+      "description_en": "A full-body crunch performed from a floor-hover position, lifting both legs and torso simultaneously to touch hands to feet.",
+      "description_de": "Ein Ganzkörper-Crunch aus dem Bodenschwebestand, bei dem Beine und Oberkörper gleichzeitig angehoben werden, um Hände und Füße zu berühren.",
+      "description_es": "Un crunch de cuerpo completo realizado desde el suelo, levantando las piernas y el torso simultáneamente para tocar las manos con los pies.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "hip_flexors",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "endurance"
+      ],
+      "tags": [
+        "core",
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie face-up on the floor with arms extended overhead and legs extended straight.",
+        "Simultaneously lift the torso and the straight legs off the floor.",
+        "Reach the hands up toward the feet as the feet rise — meet above the hips.",
+        "Lower the torso and legs back to the floor under control.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, Arme über dem Kopf gestreckt, Beine gerade.",
+        "Hebe Oberkörper und gestreckte Beine gleichzeitig vom Boden.",
+        "Strecke die Hände den Füßen entgegen – Treffpunkt über den Hüften.",
+        "Senke Oberkörper und Beine kontrolliert wieder ab.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate boca arriba en el suelo con los brazos extendidos por encima de la cabeza y las piernas estiradas.",
+        "Levanta simultáneamente el torso y las piernas rectas del suelo.",
+        "Lleva las manos hacia los pies mientras estos suben — encuéntralos sobre las caderas.",
+        "Baja el torso y las piernas de vuelta al suelo con control.",
+        "Repite el número recomendado de repeticiones."
+      ],
+      "tips_en": [
+        "Arms and legs move at the same speed — avoid a kick-first cheat.",
+        "If the lower back arches on the return, slow down and don't fully touch the floor."
+      ],
+      "tips_de": [
+        "Arme und Beine bewegen sich gleich schnell – kein schummelhafter Beinkick.",
+        "Wenn der untere Rücken beim Absenken durchhängt, langsamer werden und nicht ganz ablegen."
+      ],
+      "tips_es": [
+        "Brazos y piernas se mueven a la misma velocidad — evita hacer trampa levantando primero las piernas.",
+        "Si la zona lumbar se arquea al bajar, reduce la velocidad y no toques completamente el suelo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/jackknife-sit-up-start.webp",
+          "peak": "images/flat/jackknife-sit-up-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "jefferson-curl",
+      "name_en": "Jefferson Curl",
+      "name_de": "Jefferson Curl",
+      "name_es": "Jefferson curl",
+      "description_en": "A loaded spinal-flexion drill: standing tall with a light weight, you round the spine one vertebra at a time and restack it, building segmental control and hamstring/spinal-erector flexibility under load.",
+      "description_de": "Eine belastete Wirbelsäulenbeugung: Im aufrechten Stand rollst du die Wirbelsäule mit leichtem Gewicht Wirbel für Wirbel ab und wieder auf und schulst so segmentale Kontrolle sowie die Beweglichkeit von Beinbeuger und Rückenstrecker unter Last.",
+      "description_es": "Un ejercicio de flexión espinal con carga: de pie y con un peso ligero, redondeas la columna vértebra a vértebra y la vuelves a apilar, desarrollando control segmentario y flexibilidad de isquiotibiales y erectores bajo carga.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall holding a light dumbbell with straight arms, feet roughly hip-width.",
+        "Tuck your chin and begin rounding the spine from the top, one vertebra at a time.",
+        "Curl down slowly, letting the weight hang and keeping the legs mostly straight.",
+        "Reach the bottom with the back fully rounded and a stretch through the hamstrings.",
+        "Reverse it, restacking the spine from the bottom up back to standing."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht und halte eine leichte Kurzhantel mit gestreckten Armen, Füße etwa hüftbreit.",
+        "Ziehe das Kinn zur Brust und beginne, die Wirbelsäule von oben Wirbel für Wirbel abzurollen.",
+        "Rolle langsam nach unten, lass das Gewicht hängen und halte die Beine weitgehend gestreckt.",
+        "Erreiche unten die volle Rundung des Rückens mit einer Dehnung in den Beinbeugern.",
+        "Kehre die Bewegung um und stapele die Wirbelsäule von unten nach oben zurück in den Stand."
+      ],
+      "instructions_es": [
+        "Ponte de pie sujetando una mancuerna ligera con los brazos estirados, pies aproximadamente al ancho de las caderas.",
+        "Mete la barbilla y empieza a redondear la columna desde arriba, vértebra a vértebra.",
+        "Baja despacio dejando colgar el peso y manteniendo las piernas casi rectas.",
+        "Llega abajo con la espalda totalmente redondeada y un estiramiento en los isquiotibiales.",
+        "Invierte el movimiento, reapilando la columna de abajo hacia arriba hasta ponerte de pie."
+      ],
+      "tips_en": [
+        "Use a very light weight -- this is a controlled mobility drill, not a heavy lift.",
+        "Round segment by segment; do not hinge at the hips like a stiff-leg deadlift.",
+        "Move slowly and never bounce at the bottom."
+      ],
+      "tips_de": [
+        "Nimm ein sehr leichtes Gewicht — das ist eine kontrollierte Mobilitätsübung, kein schwerer Lift.",
+        "Rolle Segment für Segment ab; klappe nicht wie beim gestreckten Kreuzheben aus der Hüfte.",
+        "Bewege dich langsam und federe unten niemals."
+      ],
+      "tips_es": [
+        "Usa un peso muy ligero: es un ejercicio de movilidad controlado, no un levantamiento pesado.",
+        "Redondea segmento a segmento; no bisagres desde la cadera como en un peso muerto rígido.",
+        "Muévete despacio y nunca rebotes abajo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/jefferson-curl-start.webp",
+          "peak": "images/flat/jefferson-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "jump-rope",
+      "name_en": "Jump Rope",
+      "name_de": "Seilspringen",
+      "name_es": "Saltar la Cuerda",
+      "description_en": "A classic cardio drill that trains calves, ankles, and timing with a rope and rhythmic hops.",
+      "description_de": "Ein klassischer Cardio-Drill, der Waden, Sprunggelenke und Timing mit Seil und rhythmischen Sprüngen trainiert.",
+      "description_es": "Un ejercicio cardio clásico que trabaja gemelos, tobillos y ritmo con una cuerda y saltos rítmicos.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "jump_rope",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gastrocnemius",
+        "soleus"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "quadriceps"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "warm_up",
+        "conditioning"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a jump rope handle in each hand with the rope behind you.",
+        "Swing the rope overhead and forward in a smooth arc.",
+        "Hop just high enough for the rope to pass under your feet.",
+        "Land softly on the balls of the feet, knees slightly bent.",
+        "Keep a steady rhythm for the prescribed interval."
+      ],
+      "instructions_de": [
+        "Halte einen Springseilgriff in jeder Hand, das Seil hinter dir.",
+        "Schwinge das Seil in einem sauberen Bogen über den Kopf nach vorn.",
+        "Springe gerade so hoch, dass das Seil unter den Füßen durchgeht.",
+        "Lande weich auf den Fußballen, leicht gebeugte Knie.",
+        "Halte das Tempo für das vorgegebene Intervall."
+      ],
+      "instructions_es": [
+        "Sujeta el mango de la cuerda en cada mano con la cuerda detrás de ti.",
+        "Balancea la cuerda sobre la cabeza y al frente en un arco fluido.",
+        "Salta justo lo suficiente para que la cuerda pase bajo los pies.",
+        "Aterriza suave sobre las puntas, rodillas ligeramente flexionadas.",
+        "Mantén un ritmo constante durante el intervalo indicado."
+      ],
+      "tips_en": [
+        "Use the wrists to spin the rope, not the shoulders.",
+        "Hop low — only an inch or two off the floor.",
+        "Stay tall with elbows close to the sides."
+      ],
+      "tips_de": [
+        "Drehe das Seil aus den Handgelenken, nicht aus den Schultern.",
+        "Springe niedrig — nur wenige Zentimeter vom Boden.",
+        "Stehe aufrecht, Ellenbogen am Körper."
+      ],
+      "tips_es": [
+        "Gira la cuerda con las muñecas, no con los hombros.",
+        "Salta bajo — apenas dos o tres centímetros del suelo.",
+        "Mantente erguido con los codos cerca del cuerpo."
+      ],
+      "met": 11.8,
+      "images": {
+        "flat": {
+          "main": "images/flat/jump-rope-main.webp"
+        }
+      }
+    },
+    {
+      "id": "jump-squat",
+      "name_en": "Jump Squat",
+      "name_de": "Jump Squat",
+      "name_es": "Sentadilla con Salto",
+      "description_en": "A plyometric bodyweight squat where you explode upward into a vertical jump.",
+      "description_de": "Eine plyometrische Körpergewichts-Kniebeuge mit explosivem Hochsprung.",
+      "description_es": "Una sentadilla pliométrica con peso corporal donde explotas hacia arriba en un salto vertical.",
+      "category": "plyometrics",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "hamstrings"
+      ],
+      "goals": [
+        "power",
+        "endurance"
+      ],
+      "tags": [
+        "leg_day",
+        "conditioning"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart.",
+        "Drop into a quarter-squat with the arms back.",
+        "Explode upward, swinging the arms up and jumping as high as you can.",
+        "Land softly back into a quarter-squat to absorb impact.",
+        "Repeat without pausing for the prescribed reps."
+      ],
+      "instructions_de": [
+        "Stehe schulterbreit.",
+        "Gehe in eine Viertelhocke mit den Armen nach hinten.",
+        "Explodiere nach oben, schwinge die Arme und springe so hoch wie möglich.",
+        "Lande weich in einer Viertelhocke, um den Aufprall abzufangen.",
+        "Wiederhole ohne Pause für die vorgegebene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Mantente con los pies a la anchura de los hombros.",
+        "Baja a una media sentadilla con los brazos atrás.",
+        "Explota hacia arriba, balanceando los brazos y saltando lo más alto posible.",
+        "Aterriza suave en media sentadilla para absorber el impacto.",
+        "Repite sin pausa el número de repeticiones indicado."
+      ],
+      "tips_en": [
+        "Land softly with bent knees to absorb impact.",
+        "Drive the arms up to add height to the jump.",
+        "Keep the chest up — do not let the torso collapse."
+      ],
+      "tips_de": [
+        "Lande weich mit gebeugten Knien.",
+        "Schwinge die Arme nach oben, um Höhe zu gewinnen.",
+        "Brust offen — Oberkörper nicht zusammenfallen lassen."
+      ],
+      "tips_es": [
+        "Aterriza suave con las rodillas flexionadas.",
+        "Lanza los brazos arriba para ganar altura en el salto.",
+        "Mantén el pecho arriba — no dejes que el torso colapse."
+      ],
+      "met": 7.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/jump-squat-start.webp",
+          "peak": "images/flat/jump-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "jumping-jacks",
+      "name_en": "Jumping Jacks",
+      "name_de": "Hampelmann",
+      "name_es": "Saltos de Tijera",
+      "description_en": "This classic full-body dynamic exercise elevates heart rate and targets the calves, shoulders, quads, and glutes, making it an excellent warm-up or conditioning movement.",
+      "description_de": "Diese klassische Ganzkörper-Dynamikübung erhöht die Herzfrequenz und trainiert Waden, Schultern, Quadrizeps und Gesäßmuskulatur, ideal als Aufwärm- oder Konditionsübung.",
+      "description_es": "Este clásico ejercicio dinámico de cuerpo completo eleva la frecuencia cardíaca y trabaja pantorrillas, hombros, cuádriceps y glúteos, siendo excelente para calentar o acondicionar.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gastrocnemius",
+        "gluteus_medius",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "abductors",
+        "quadriceps",
+        "soleus"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "warm_up"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall with feet together and arms at your sides.",
+        "Simultaneously jump your feet out wide and raise your arms overhead.",
+        "Ensure your arms meet or nearly meet above your head.",
+        "Jump your feet back together while lowering your arms to your sides.",
+        "Maintain a continuous, rhythmic motion."
+      ],
+      "instructions_de": [
+        "Stelle dich aufrecht hin, Füße zusammen und Arme an den Seiten.",
+        "Springe gleichzeitig mit den Füßen weit auseinander und hebe die Arme über den Kopf.",
+        "Stelle sicher, dass sich deine Arme über dem Kopf berühren oder fast berühren.",
+        "Springe mit den Füßen wieder zusammen, während du die Arme zu den Seiten senkst.",
+        "Behalte eine kontinuierliche, rhythmische Bewegung bei."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies juntos y los brazos a los lados.",
+        "Simultáneamente, salta abriendo las piernas y levantando los brazos por encima de la cabeza.",
+        "Asegúrate de que tus brazos se junten o casi se junten por encima de tu cabeza.",
+        "Salta juntando los pies de nuevo mientras bajas los brazos a los lados.",
+        "Mantén un movimiento continuo y rítmico."
+      ],
+      "tips_en": [
+        "Land softly on the balls of your feet to absorb impact.",
+        "Keep your core engaged throughout the movement.",
+        "Control your breathing; inhale as you jump out, exhale as you jump in.",
+        "Increase speed for a greater cardiovascular challenge."
+      ],
+      "tips_de": [
+        "Lande sanft auf den Fußballen, um den Aufprall abzufedern.",
+        "Halte deinen Rumpf während der gesamten Bewegung angespannt.",
+        "Kontrolliere deine Atmung; atme ein, wenn du springst, atme aus, wenn du zurückspringst.",
+        "Erhöhe die Geschwindigkeit für eine größere kardiovaskuläre Herausforderung."
+      ],
+      "tips_es": [
+        "Aterriza suavemente sobre las puntas de los pies para absorber el impacto.",
+        "Mantén tu core activado durante todo el movimiento.",
+        "Controla tu respiración; inhala al saltar hacia afuera, exhala al saltar hacia adentro.",
+        "Aumenta la velocidad para un mayor desafío cardiovascular."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/jumping-jacks-start.webp",
+          "peak": "images/flat/jumping-jacks-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-bulgarian-split-squat",
+      "name_en": "Kettlebell Bulgarian Split Squat",
+      "name_de": "Kettlebell Bulgarian Split Squat",
+      "name_es": "Sentadilla Búlgara con Kettlebell",
+      "description_en": "This unilateral squat variation builds lower body strength, muscle, and stability by elevating the rear foot and holding a kettlebell, primarily targeting the quadriceps and glutes.",
+      "description_de": "Diese unilaterale Kniebeugen-Variation baut Kraft, Muskeln und Stabilität im Unterkörper auf, indem der hintere Fuß erhöht und eine Kettlebell gehalten wird, hauptsächlich für Quadrizeps und Gesäßmuskeln.",
+      "description_es": "Esta variación unilateral de sentadilla desarrolla fuerza, músculo y estabilidad en la parte inferior del cuerpo al elevar el pie trasero y sostener una kettlebell, apuntando principalmente a los cuádriceps y glúteos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand facing away from a bench, placing one foot on it behind you, laces down. Hold a kettlebell in the opposite hand.",
+        "Maintain an upright torso and engage your core.",
+        "Lower your body by bending both knees, allowing your front knee to track over your toes.",
+        "Descend until your front thigh is parallel to the floor or slightly below, keeping your rear knee close to the ground.",
+        "Drive through your front heel to return to the starting position, extending your hips and knees.",
+        "Complete all reps per side before switching."
+      ],
+      "instructions_de": [
+        "Stelle dich mit dem Rücken zu einer Bank, platziere einen Fuß mit den Schnürsenkeln nach unten auf der Bank. Halte eine Kettlebell in der gegenüberliegenden Hand.",
+        "Halte deinen Oberkörper aufrecht und spanne deinen Rumpf an.",
+        "Senke deinen Körper, indem du beide Knie beugst, wobei dein vorderes Knie über deine Zehen wandert.",
+        "Gehe so tief, bis dein vorderer Oberschenkel parallel zum Boden oder leicht darunter ist, und halte dein hinteres Knie nah am Boden.",
+        "Drücke dich durch die vordere Ferse zurück in die Startposition, strecke deine Hüften und Knie.",
+        "Absolviere alle Wiederholungen pro Seite, bevor du wechselst."
+      ],
+      "instructions_es": [
+        "Párate de espaldas a un banco, colocando un pie sobre él detrás de ti, con los cordones hacia abajo. Sostén una kettlebell en la mano opuesta.",
+        "Mantén el torso erguido y activa tu core.",
+        "Baja tu cuerpo doblando ambas rodillas, permitiendo que tu rodilla delantera se alinee con tus dedos del pie.",
+        "Desciende hasta que tu muslo delantero esté paralelo al suelo o ligeramente por debajo, manteniendo tu rodilla trasera cerca del suelo.",
+        "Impúlsate a través del talón delantero para regresar a la posición inicial, extendiendo tus caderas y rodillas.",
+        "Completa todas las repeticiones por lado antes de cambiar."
+      ],
+      "tips_en": [
+        "Ensure your front foot is far enough from the bench to allow a full range of motion without discomfort.",
+        "Keep your torso upright throughout the movement to maximize glute and quad engagement.",
+        "Control the eccentric (lowering) phase to build strength and stability.",
+        "Experiment with holding the kettlebell in the same hand as the working leg (ipsilateral) or the opposite hand (contralateral) for different challenges."
+      ],
+      "tips_de": [
+        "Stelle sicher, dass dein vorderer Fuß weit genug von der Bank entfernt ist, um eine volle Bewegungsfreiheit ohne Beschwerden zu ermöglichen.",
+        "Halte deinen Oberkörper während der gesamten Bewegung aufrecht, um die Aktivierung von Gesäß und Quadrizeps zu maximieren.",
+        "Kontrolliere die exzentrische (absenkende) Phase, um Kraft und Stabilität aufzubauen.",
+        "Experimentiere mit dem Halten der Kettlebell in der gleichen Hand wie das Arbeitsbein (ipsilateral) oder in der gegenüberliegenden Hand (kontralateral) für unterschiedliche Herausforderungen."
+      ],
+      "tips_es": [
+        "Asegúrate de que tu pie delantero esté lo suficientemente lejos del banco para permitir un rango completo de movimiento sin molestias.",
+        "Mantén tu torso erguido durante todo el movimiento para maximizar la activación de glúteos y cuádriceps.",
+        "Controla la fase excéntrica (descenso) para desarrollar fuerza y estabilidad.",
+        "Experimenta sosteniendo la kettlebell en la misma mano que la pierna que trabaja (ipsilateral) o en la mano opuesta (contralateral) para diferentes desafíos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-bulgarian-split-squat-start.webp",
+          "peak": "images/flat/kettlebell-bulgarian-split-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-close-grip-floor-press",
+      "name_en": "Kettlebell Close-Grip Floor Press",
+      "name_de": "Kettlebell Floor Press enger Griff",
+      "name_es": "Press de Suelo con Agarre Cerrado con Pesa Rusa",
+      "description_en": "A floor press performed with a single kettlebell gripped close together with both hands. The narrow grip and the floor stop on the elbows shift emphasis off the chest and onto the triceps, with no shoulder hyperextension.",
+      "description_de": "Ein Floor Press mit einer einzelnen, eng mit beiden Händen gegriffenen Kettlebell, der die Belastung von der Brust auf den Trizeps verlagert.",
+      "description_es": "Un press de suelo con una sola pesa rusa agarrada con ambas manos juntas, que desplaza el énfasis del pecho a los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "arm_day"
+      ],
+      "variation_group": "floor-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on your back on the floor with the knees bent and feet flat.",
+        "Hold a single kettlebell by the handle with both hands, close together, the bell resting on the chest with elbows tucked tight to the ribs.",
+        "Brace the core and press the kettlebell straight up until the arms are fully extended.",
+        "Lower under control until the upper arms touch the floor and pause briefly.",
+        "Press back up to lockout.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken auf den Boden, Knie gebeugt, Füße flach aufgestellt.",
+        "Halte eine einzelne Kettlebell mit beiden Händen eng nebeneinander am Griff, die Kugel liegt auf der Brust, die Ellbogen eng an den Rippen.",
+        "Spanne den Rumpf an und drücke die Kettlebell senkrecht nach oben, bis die Arme vollständig gestreckt sind.",
+        "Senke sie kontrolliert ab, bis die Oberarme den Boden berühren, und halte kurz inne.",
+        "Drücke zurück nach oben bis zur vollen Streckung.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba en el suelo con las rodillas flexionadas y los pies apoyados.",
+        "Sujeta una única pesa rusa por el asa con ambas manos juntas, con la pesa apoyada en el pecho y los codos bien pegados a las costillas.",
+        "Activa el core y empuja la pesa rusa recto hacia arriba hasta estirar del todo los brazos.",
+        "Baja de forma controlada hasta que la parte alta de los brazos toque el suelo y haz una breve pausa.",
+        "Vuelve a empujar hacia arriba hasta la extensión completa.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Keep the elbows tucked at roughly 30–45 degrees from the torso — wide elbows turn it into a chest press.",
+        "The brief pause when the elbows touch the floor kills the bounce and forces a clean concentric.",
+        "Pick a bell you can control with two hands; the narrow grip is unforgiving if it tips."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen etwa 30–45 Grad vom Rumpf entfernt, sonst wird es ein Brustdrücken.",
+        "Die Pause am Boden nimmt den Schwung heraus und erzwingt sauberes Drücken.",
+        "Wähle eine Kettlebell, die du sicher kontrollierst — bei engem Griff kippt sie leicht."
+      ],
+      "tips_es": [
+        "Mantén los codos pegados a unos 30–45 grados del torso; abrirlos lo convierte en press de pecho.",
+        "La breve pausa al tocar el suelo con los codos elimina el rebote y fuerza un empuje limpio.",
+        "Elige una pesa que puedas controlar con dos manos; el agarre estrecho no perdona si se ladea."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-close-grip-floor-press-start.webp",
+          "peak": "images/flat/kettlebell-close-grip-floor-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-concentration-curl",
+      "name_en": "Kettlebell Concentration Curl",
+      "name_de": "Kettlebell-Konzentrationscurl",
+      "name_es": "Curl de concentración con kettlebell",
+      "description_en": "A seated single-arm bicep isolation move: the elbow braces against the inner thigh while curling a kettlebell, keeping the upper arm still so the bicep does all the work.",
+      "description_de": "Eine einarmige Bizeps-Isolationsübung im Sitzen: Der Ellenbogen stützt sich an der Innenseite des Oberschenkels ab, während eine Kettlebell gecurlt wird, sodass der Oberarm still bleibt und der Bizeps die ganze Arbeit leistet.",
+      "description_es": "Un ejercicio de aislamiento de bíceps a una mano, sentado: el codo se apoya contra la cara interna del muslo mientras se curla una kettlebell, manteniendo el brazo quieto para que el bíceps haga todo el trabajo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench with your feet wide, holding a kettlebell in one hand.",
+        "Brace the back of your upper arm against the inside of your thigh, letting the kettlebell hang.",
+        "Curl the kettlebell up toward your shoulder, keeping the elbow pinned against your leg.",
+        "Squeeze the bicep at the top, then lower slowly under control.",
+        "Finish all reps on one side, then switch arms."
+      ],
+      "instructions_de": [
+        "Setze dich mit weit gestellten Füßen auf eine Bank und halte eine Kettlebell in einer Hand.",
+        "Stütze die Rückseite des Oberarms an der Innenseite des Oberschenkels ab und lass die Kettlebell hängen.",
+        "Curle die Kettlebell in Richtung Schulter, während der Ellenbogen am Bein fixiert bleibt.",
+        "Spanne den Bizeps oben kurz an und senke dann langsam und kontrolliert ab.",
+        "Beende alle Wiederholungen auf einer Seite, dann wechsle den Arm."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con los pies bien separados, sujetando una kettlebell con una mano.",
+        "Apoya la parte posterior del brazo contra la cara interna del muslo y deja colgar la kettlebell.",
+        "Curla la kettlebell hacia el hombro, manteniendo el codo fijo contra la pierna.",
+        "Contrae el bíceps arriba y luego baja despacio y de forma controlada.",
+        "Termina todas las repeticiones de un lado y cambia de brazo."
+      ],
+      "tips_en": [
+        "Keep the upper arm braced and still -- only the forearm moves.",
+        "Rotate the wrist slightly as you curl for a stronger peak contraction.",
+        "Use a lighter weight than a standard curl -- strict form matters more here."
+      ],
+      "tips_de": [
+        "Halte den Oberarm fixiert und ruhig — nur der Unterarm bewegt sich.",
+        "Drehe das Handgelenk beim Curlen leicht ein für eine stärkere Spitzenkontraktion.",
+        "Nimm ein leichteres Gewicht als beim normalen Curl — hier zählt die saubere Ausführung mehr."
+      ],
+      "tips_es": [
+        "Mantén el brazo fijo y quieto: solo el antebrazo se mueve.",
+        "Rota ligeramente la muñeca al curlar para una contracción máxima más fuerte.",
+        "Usa un peso más ligero que en un curl normal: aquí importa más la técnica estricta."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-concentration-curl-start.webp",
+          "peak": "images/flat/kettlebell-concentration-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-deadlift",
+      "name_en": "Kettlebell Deadlift",
+      "name_de": "Kettlebell-Kreuzheben",
+      "name_es": "Peso muerto con pesa rusa",
+      "description_en": "A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back.",
+      "description_de": "Ein grundlegendes Kreuzheben mit der Kettlebell zwischen den Füßen, das Gesäß, Beinbeuger und Rückenstrecker kräftigt.",
+      "description_es": "Un peso muerto con pesa rusa que fortalece glúteos, isquiotibiales y zona lumbar con un patrón de bisagra de cadera.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "quadriceps"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart and kettlebell between your feet.",
+        "Hinge at the hips and bend your knees to grip the handle.",
+        "Brace your core and set your back flat.",
+        "Drive through your heels to stand up with the kettlebell.",
+        "Lock out at the top with shoulders pulled back.",
+        "Lower the kettlebell back to the floor with control."
+      ],
+      "instructions_de": [
+        "Steh schulterbreit, Kettlebell zwischen den Füßen.",
+        "Hüfte beugen, Knie beugen und den Griff fassen.",
+        "Rumpf anspannen, Rücken flach.",
+        "Durch die Fersen drücken und mit dem Kettlebell aufstehen.",
+        "Oben Schultern zurückziehen und einrasten.",
+        "Kettlebell kontrolliert zurück auf den Boden senken."
+      ],
+      "instructions_es": [
+        "Párate con los pies a la anchura de los hombros y la pesa rusa entre los pies.",
+        "Bisagra en las caderas y flexiona las rodillas para agarrar el asa.",
+        "Contrae el core y mantén la espalda plana.",
+        "Empuja a través de los talones para ponerte de pie con la pesa rusa.",
+        "Bloquea en la parte superior con los hombros hacia atrás.",
+        "Baja la pesa rusa de vuelta al suelo con control."
+      ],
+      "tips_en": [
+        "Keep the kettlebell close to your shins as you lift.",
+        "Think of pushing the floor away rather than lifting with your back.",
+        "Look at a spot on the floor ahead to keep your neck neutral."
+      ],
+      "tips_de": [
+        "Halte die Kettlebell beim Aufrichten dicht am Körper.",
+        "Arbeite aus der Hüfte heraus statt aus einer tiefen Kniebeuge.",
+        "Behalte einen neutralen Nacken und blicke schräg nach vorn unten."
+      ],
+      "tips_es": [
+        "Mantén la pesa rusa cerca del cuerpo durante todo el recorrido.",
+        "Piensa en empujar el suelo con los talones, no en tirar con la espalda.",
+        "Lleva las caderas atrás, no las rodillas adelante, al bajar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-deadlift-start.webp",
+          "peak": "images/flat/kettlebell-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-farmers-walk",
+      "name_en": "Kettlebell Farmer's Walk",
+      "name_de": "Kettlebell-Farmer's Walk",
+      "name_es": "Paseo del Granjero con Pesa Rusa",
+      "description_en": "A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability.",
+      "description_de": "Eine Ganzkörper-Trageübung, bei der zwei schwere Kettlebells aufrecht über eine Distanz getragen werden, um Griffkraft, Trapez und Rumpf zu stärken.",
+      "description_es": "Un acarreo cargado caminando con un peso pesado en cada mano, que reta el agarre, los trapecios y la estabilidad de todo el cuerpo.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "forearm_flexors",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "quadriceps",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "strength",
+        "power"
+      ],
+      "tags": [
+        "knee_safe"
+      ],
+      "variation_group": "cardio",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand between two heavy dumbbells or farmer handles.",
+        "Hinge and grip the handles firmly with a neutral grip.",
+        "Stand tall with shoulders back and core braced.",
+        "Walk forward with short, controlled steps.",
+        "Maintain an upright posture throughout the walk.",
+        "Set the weights down at the end of the distance."
+      ],
+      "instructions_de": [
+        "Stelle dich zwischen zwei schwere Kettlebells.",
+        "Beuge dich aus der Hüfte vor und greife die Henkel fest im neutralen Griff.",
+        "Richte dich auf, Schultern zurück, Rumpf fest angespannt.",
+        "Gehe mit kurzen, kontrollierten Schritten vorwärts.",
+        "Halte während des gesamten Gehens eine aufrechte Haltung.",
+        "Setze die Gewichte am Ende der Distanz ab."
+      ],
+      "instructions_es": [
+        "Ponte de pie entre dos mancuernas pesadas o asas de granjero.",
+        "Flexiona las caderas y agarra las asas con firmeza en agarre neutro.",
+        "Ponte erguido con los hombros atrás y el core activado.",
+        "Camina hacia delante con pasos cortos y controlados.",
+        "Mantén una postura erguida durante todo el recorrido.",
+        "Deja los pesos en el suelo al final de la distancia."
+      ],
+      "tips_en": [
+        "Keep your shoulders level and avoid leaning to either side.",
+        "Breathe steadily rather than holding your breath under load.",
+        "If your grip fails, set the weights down away from your feet."
+      ],
+      "tips_de": [
+        "Lass die Schultern nicht zu den Ohren wandern — halte sie hinten und unten.",
+        "Beuge dich beim Absetzen wieder aus der Hüfte, statt den Rücken zu runden.",
+        "Atme ruhig weiter und halte die Rumpfspannung über die gesamte Strecke."
+      ],
+      "tips_es": [
+        "Aprieta las asas con fuerza para que el peso no te resbale de las manos.",
+        "Mantén el core firme y no te balancees de lado a lado al caminar.",
+        "Da pasos cortos y rápidos; las zancadas largas rompen el equilibrio."
+      ],
+      "met": 5.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/kettlebell-farmers-walk-main.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-floor-press",
+      "name_en": "Kettlebell Floor Press",
+      "name_de": "Kettlebell Floor Press",
+      "name_es": "Press de suelo con pesas rusas",
+      "description_en": "A two-arm chest press performed lying on the floor with a kettlebell in each hand. The floor caps the ROM (triceps hit the floor before full stretch), making it shoulder-friendly and a great home option.",
+      "description_de": "Brustdrücken auf dem Boden liegend mit je einem Kettlebell in beiden Händen. Der Boden begrenzt den Bewegungsradius (Trizeps trifft den Boden vor der vollen Dehnung) – schulterfreundlich und ideal für zuhause.",
+      "description_es": "Un press de pecho con dos brazos realizado tumbado en el suelo con una pesa rusa en cada mano. El suelo limita el rango de movimiento (los tríceps tocan el suelo antes del estiramiento completo), haciéndolo amigable para los hombros y una excelente opción en casa.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day"
+      ],
+      "variation_group": "floor-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on your back on the floor with knees bent, feet flat.",
+        "Hold a kettlebell in each hand at the chest, bells resting on the outer forearms.",
+        "Press both kettlebells straight up until the arms are fully extended.",
+        "Lower under control until the triceps touch the floor — do not bounce.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken, Knie gebeugt, Füße flach auf dem Boden.",
+        "Halte je ein Kettlebell in beiden Händen an der Brust, Glocken auf den Unterarmen außen.",
+        "Drücke beide Kettlebells senkrecht nach oben, bis die Arme gestreckt sind.",
+        "Kontrolliert absenken, bis der Trizeps den Boden berührt – nicht abprallen.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate boca arriba en el suelo con las rodillas flexionadas y los pies apoyados.",
+        "Sostén una pesa rusa en cada mano a la altura del pecho, con las campanas apoyadas en el antebrazo externo.",
+        "Empuja ambas pesas rusas hacia arriba hasta que los brazos estén completamente extendidos.",
+        "Baja con control hasta que los tríceps toquen el suelo — no rebotes.",
+        "Repite el número recomendado de repeticiones."
+      ],
+      "tips_en": [
+        "Elbows stay about 45 degrees from the torso; do not flare.",
+        "The grip matters: keep the bells stable against the outside of the forearms.",
+        "The floor limits ROM by design — this is the feature, not the bug."
+      ],
+      "tips_de": [
+        "Ellbogen ca. 45 Grad vom Körper – nicht ausflären.",
+        "Griff sichern: Glocken stabil auf der Außenseite der Unterarme.",
+        "Der Boden begrenzt den Bewegungsradius bewusst – das ist gewollt."
+      ],
+      "tips_es": [
+        "Los codos se mantienen a unos 45 grados del torso; no los abras.",
+        "El agarre importa: mantén las campanas estables contra el exterior de los antebrazos.",
+        "El suelo limita el rango de movimiento por diseño — esta es la ventaja, no el problema."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-floor-press-start.webp",
+          "peak": "images/flat/kettlebell-floor-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-goblet-lunge",
+      "name_en": "Kettlebell Goblet Lunge",
+      "name_de": "Kettlebell Goblet Ausfallschritt",
+      "name_es": "Zancada Goblet con Kettlebell",
+      "description_en": "This unilateral compound exercise strengthens the quadriceps, glutes, and hamstrings by performing a lunge while holding a kettlebell in the goblet position, improving lower body strength and stability.",
+      "description_de": "Diese unilaterale Verbundübung stärkt Quadrizeps, Gesäßmuskulatur und Oberschenkelrückseite durch einen Ausfallschritt mit einer Kettlebell in der Goblet-Position, was die Unterkörperkraft und -stabilität verbessert.",
+      "description_es": "Este ejercicio compuesto unilateral fortalece los cuádriceps, glúteos e isquiotibiales al realizar una zancada con una kettlebell en posición de copa, mejorando la fuerza y estabilidad del tren inferior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position.",
+        "Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.",
+        "Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor.",
+        "Drive through your front heel to return to the starting position, maintaining balance and core tension.",
+        "Complete all repetitions on one side before switching, or alternate legs per set."
+      ],
+      "instructions_de": [
+        "Stelle dich aufrecht hin und halte eine Kettlebell an den Hörnern auf Brusthöhe in der Goblet-Position, die Ellbogen eng am Körper.",
+        "Mache einen kontrollierten Schritt nach vorne mit einem Bein und senke deine Hüften, bis beide Knie etwa 90 Grad gebeugt sind.",
+        "Achte darauf, dass dein vorderes Knie über deinem Knöchel ist und dein hinteres Knie knapp über dem Boden schwebt.",
+        "Drücke dich über die Ferse deines vorderen Fußes zurück in die Ausgangsposition, halte das Gleichgewicht und spanne den Rumpf an.",
+        "Führe alle Wiederholungen pro Seite aus, bevor du wechselst, oder wechsle die Beine pro Satz ab."
+      ],
+      "instructions_es": [
+        "Ponte de pie sosteniendo una kettlebell por sus cuernos a la altura del pecho, con los codos pegados al cuerpo, en la posición de copa.",
+        "Da un paso controlado hacia adelante con una pierna, bajando las caderas hasta que ambas rodillas estén flexionadas aproximadamente a 90 grados.",
+        "Asegúrate de que tu rodilla delantera esté alineada sobre tu tobillo y tu rodilla trasera flote justo por encima del suelo.",
+        "Impúlsate a través del talón de tu pie delantero para volver a la posición inicial, manteniendo el equilibrio y la tensión del core.",
+        "Completa todas las repeticiones por lado antes de cambiar, o alterna las piernas por serie."
+      ],
+      "tips_en": [
+        "Keep your chest upright and core braced throughout the movement to protect your spine and maintain stability.",
+        "Focus on a controlled descent and a powerful drive up, engaging your glutes and quads.",
+        "Avoid letting your front knee collapse inward; keep it aligned with your toes."
+      ],
+      "tips_de": [
+        "Halte deine Brust aufrecht und den Rumpf während der gesamten Bewegung angespannt, um die Wirbelsäule zu schützen und Stabilität zu bewahren.",
+        "Konzentriere dich auf eine kontrollierte Abwärtsbewegung und einen kraftvollen Aufstieg, indem du Gesäß und Quadrizeps aktivierst.",
+        "Vermeide, dass dein vorderes Knie nach innen fällt; halte es in einer Linie mit deinen Zehen."
+      ],
+      "tips_es": [
+        "Mantén el pecho erguido y el core contraído durante todo el movimiento para proteger tu columna y mantener la estabilidad.",
+        "Concéntrate en un descenso controlado y un impulso potente hacia arriba, activando tus glúteos y cuádriceps.",
+        "Evita que tu rodilla delantera se colapse hacia adentro; mantenla alineada con tus dedos del pie."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-goblet-lunge-start.webp",
+          "peak": "images/flat/kettlebell-goblet-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-halo",
+      "name_en": "Kettlebell Halo",
+      "name_de": "Kettlebell Halo",
+      "name_es": "Halo con pesa rusa",
+      "description_en": "A shoulder-mobility drill where a kettlebell is circled around the head. Warms up the rotator cuff, thoracic spine, and shoulder girdle with minimal load.",
+      "description_de": "Eine Schultermobilitätsübung, bei der ein Kettlebell um den Kopf gekreist wird. Wärmt Rotatorenmanschette, Brustwirbelsäule und Schultergürtel mit minimalem Gewicht auf.",
+      "description_es": "Un ejercicio de movilidad de hombros donde se hace girar una pesa rusa alrededor de la cabeza. Calienta el manguito rotador, la columna torácica y la cintura escapular con carga mínima.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "rehabilitation",
+        "endurance"
+      ],
+      "tags": [
+        "shoulder_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall, core braced, holding a light kettlebell by the horns (upside down) at chest height.",
+        "Raise the bell to one side of your head and pass it around the back in a smooth circle.",
+        "Bring it back to the starting position in front of your face.",
+        "Reverse direction every few reps.",
+        "Repeat for the recommended number of repetitions or time."
+      ],
+      "instructions_de": [
+        "Steh aufrecht, Rumpf angespannt, ein leichtes Kettlebell mit beiden Händen an den Hörnern (auf dem Kopf) auf Brusthöhe halten.",
+        "Hebe das Kettlebell zu einer Seite des Kopfes und führe es in einem gleichmäßigen Kreis nach hinten.",
+        "Zurück zur Ausgangsposition vor dem Gesicht bringen.",
+        "Nach einigen Wiederholungen die Richtung wechseln.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen oder Zeit."
+      ],
+      "instructions_es": [
+        "Párate erguido con el core contraído, sosteniendo una pesa rusa ligera por las asas (boca abajo) a la altura del pecho.",
+        "Sube la campana a un lado de la cabeza y hazla pasar por detrás en un círculo suave.",
+        "Tráela de vuelta a la posición inicial frente a tu cara.",
+        "Invierte la dirección cada pocas repeticiones.",
+        "Repite el número recomendado de repeticiones o tiempo."
+      ],
+      "tips_en": [
+        "Light weight only — this is mobility, not strength.",
+        "Keep the head stationary; the bell goes around, not the head.",
+        "If the bell drifts wide, shrink the circle — tight orbit, close to the skull."
+      ],
+      "tips_de": [
+        "Nur leichtes Gewicht – das ist Mobilität, keine Kraft.",
+        "Kopf still halten; das Kettlebell kreist, nicht der Kopf.",
+        "Wenn das Kettlebell zu weit abdriftet, den Kreis enger ziehen – nah am Kopf bleiben."
+      ],
+      "tips_es": [
+        "Solo peso ligero — esto es movilidad, no fuerza.",
+        "Mantén la cabeza quieta; la campana gira alrededor, no la cabeza.",
+        "Si la campana se aleja, reduce el círculo — órbita ajustada, cerca del cráneo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-halo-start.webp",
+          "peak": "images/flat/kettlebell-halo-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-hammer-curl",
+      "name_en": "Kettlebell Hammer Curl",
+      "name_de": "Kettlebell-Hammer-Curl",
+      "name_es": "Curl martillo con pesa rusa",
+      "description_en": "A neutral-grip curl gripping the handle of a kettlebell so that the bell hangs alongside the wrist. The offset mass and neutral grip bias the brachialis and brachioradialis.",
+      "description_de": "Neutraler Curl mit dem Griff des Kettlebells, sodass die Glocke neben dem Handgelenk hängt. Das versetzte Gewicht und der neutrale Griff beanspruchen Brachialis und Brachioradialis.",
+      "description_es": "Un curl con agarre neutro sosteniendo el asa de una pesa rusa de modo que la campana cuelgue junto a la muñeca. La masa descentrada y el agarre neutro trabajan principalmente el braquial y el braquiorradial.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii",
+        "brachialis"
+      ],
+      "secondary_muscles": [
+        "brachioradialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "pull_day"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body).",
+        "The bell rests on or beside the forearm.",
+        "Keep the elbow tucked to the side and curl the bell up toward the shoulder.",
+        "Squeeze at the top, then lower under control.",
+        "Complete all reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Steh und halte ein Kettlebell in einer Hand, neutraler Griff (Handfläche zum Körper).",
+        "Die Glocke ruht am oder neben dem Unterarm.",
+        "Ellbogen am Körper halten und das Kettlebell zur Schulter curlen.",
+        "Oben anspannen, dann kontrolliert absenken.",
+        "Alle Wiederholungen auf einer Seite absolvieren, dann wechseln."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo una pesa rusa en una mano, agarrando el asa en posición neutra (palma hacia el cuerpo).",
+        "La campana descansa sobre o junto al antebrazo.",
+        "Mantén el codo pegado al costado y sube la campana hacia el hombro.",
+        "Aprieta en la parte superior y baja con control.",
+        "Completa todas las repeticiones en un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Control the offset mass — the bell wants to rotate at the bottom of the ROM.",
+        "Elbow stays still; only the forearm moves.",
+        "Light load — this biases brachialis, not peak bicep size."
+      ],
+      "tips_de": [
+        "Das versetzte Gewicht kontrollieren – die Glocke will am unteren Punkt des Bewegungsradius rotieren.",
+        "Ellbogen bleibt still – nur der Unterarm bewegt sich.",
+        "Leichtes Gewicht – Brachialis-Fokus, nicht Bizepsvolumen."
+      ],
+      "tips_es": [
+        "Controla la masa descentrada — la campana tiende a rotar en la parte inferior del recorrido.",
+        "El codo se mantiene quieto; solo el antebrazo se mueve.",
+        "Carga ligera — esto trabaja el braquial, no el volumen máximo del bíceps."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-hammer-curl-start.webp",
+          "peak": "images/flat/kettlebell-hammer-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-hip-thrust",
+      "name_en": "Kettlebell Hip Thrust",
+      "name_de": "Kettlebell-Hip-Thrust",
+      "name_es": "Empuje de Cadera con Kettlebell",
+      "description_en": "This exercise effectively targets the gluteus maximus and hamstrings, using a kettlebell to add resistance for powerful hip extension and glute development.",
+      "description_de": "Diese Übung zielt effektiv auf den Gluteus Maximus und die hintere Oberschenkelmuskulatur ab, indem eine Kettlebell Widerstand für eine kraftvolle Hüftextension und Gesäßentwicklung bietet.",
+      "description_es": "Este ejercicio trabaja eficazmente el glúteo mayor y los isquiotibiales, utilizando una kettlebell para añadir resistencia y lograr una potente extensión de cadera y desarrollo de glúteos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "quadriceps"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus",
+        "requires_bench"
+      ],
+      "variation_group": "hip-thrust",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on the floor with your upper back against a bench, knees bent, and feet flat.",
+        "Place a kettlebell across your hips, holding it securely with both hands.",
+        "Drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.",
+        "Squeeze your glutes forcefully at the top of the movement.",
+        "Slowly lower your hips back down to the starting position with control."
+      ],
+      "instructions_de": [
+        "Setze dich auf den Boden, den oberen Rücken an eine Bank gelehnt, die Knie gebeugt und die Füße flach aufgestellt.",
+        "Platziere eine Kettlebell über deinen Hüften und halte sie sicher mit beiden Händen fest.",
+        "Drücke dich durch die Fersen nach oben und hebe deine Hüften vom Boden, bis dein Körper eine gerade Linie von den Schultern zu den Knien bildet.",
+        "Spanne deine Gesäßmuskulatur am oberen Punkt der Bewegung kräftig an.",
+        "Senke deine Hüften langsam und kontrolliert zurück in die Ausgangsposition."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo con la parte superior de tu espalda apoyada en un banco, las rodillas flexionadas y los pies planos.",
+        "Coloca una kettlebell sobre tus caderas, sujetándola firmemente con ambas manos.",
+        "Impúlsate a través de tus talones, levantando tus caderas del suelo hasta que tu cuerpo forme una línea recta desde los hombros hasta las rodillas.",
+        "Contrae tus glúteos con fuerza en la parte superior del movimiento.",
+        "Baja lentamente tus caderas de vuelta a la posición inicial con control."
+      ],
+      "tips_en": [
+        "Keep your chin tucked towards your chest to maintain a neutral spine.",
+        "Focus on pushing through your heels to maximize glute activation.",
+        "Ensure your knees track in line with your toes throughout the movement.",
+        "Control the eccentric phase, resisting the weight as you lower your hips."
+      ],
+      "tips_de": [
+        "Halte dein Kinn zur Brust gezogen, um eine neutrale Wirbelsäule zu bewahren.",
+        "Konzentriere dich darauf, durch die Fersen zu drücken, um die Gesäßaktivierung zu maximieren.",
+        "Stelle sicher, dass deine Knie während der gesamten Bewegung in einer Linie mit deinen Zehen bleiben.",
+        "Kontrolliere die exzentrische Phase und widerstehe dem Gewicht, während du deine Hüften senkst."
+      ],
+      "tips_es": [
+        "Mantén tu barbilla pegada al pecho para mantener una columna vertebral neutra.",
+        "Concéntrate en empujar a través de tus talones para maximizar la activación de los glúteos.",
+        "Asegúrate de que tus rodillas sigan la línea de tus dedos de los pies durante todo el movimiento.",
+        "Controla la fase excéntrica, resistiendo el peso mientras bajas tus caderas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-hip-thrust-start.webp",
+          "peak": "images/flat/kettlebell-hip-thrust-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-kickstand-deadlift",
+      "name_en": "Kettlebell Kickstand Deadlift",
+      "name_de": "Kettlebell-Kickstand-Kreuzheben",
+      "name_es": "Peso Muerto Kickstand con Kettlebell",
+      "description_en": "A staggered-stance hip hinge with one kettlebell that loads the front leg while the back foot lightly stabilizes.",
+      "description_de": "Ein Hüftscharnier im gestaffelten Stand mit einer Kettlebell, bei dem das Vorderbein die Last trägt und der Hinterfuß als Balance dient.",
+      "description_es": "Un movimiento de bisagra de cadera en postura escalonada con una kettlebell que carga la pierna delantera mientras el pie trasero estabiliza.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "erector_spinae"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "pull_day"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall and step one foot back so only the toes touch the floor.",
+        "Hold a kettlebell in one hand at hip height.",
+        "Hinge at the hips, lowering the kettlebell toward mid-shin while keeping the back flat.",
+        "Keep most of your weight on the front foot throughout.",
+        "Drive through the front heel to return to standing. Switch sides after all reps."
+      ],
+      "instructions_de": [
+        "Stelle einen Fuß zurück, sodass nur die Zehenspitzen den Boden leicht berühren.",
+        "Halte eine Kettlebell auf der Seite des hinteren Fußes.",
+        "Beuge dich aus der Hüfte und senke die Kettlebell bis zur Schienbeinhöhe; Rücken bleibt gerade.",
+        "Halte das meiste Gewicht auf dem Vorderfuß.",
+        "Drücke durch die Ferse des Vorderfußes zurück in die Ausgangsposition. Seite wechseln."
+      ],
+      "instructions_es": [
+        "Coloca un pie detrás de modo que solo los dedos toquen el suelo.",
+        "Sostén una kettlebell en la mano del lado del pie trasero.",
+        "Bisagra en la cadera bajando la kettlebell hacia la espinilla con la espalda recta.",
+        "Mantén la mayor parte del peso en el pie delantero.",
+        "Empuja con el talón delantero para volver a la posición inicial. Cambia de lado."
+      ],
+      "tips_en": [
+        "Keep the kettlebell close to the shin on the descent.",
+        "Stop at the point of hamstring stretch in the front leg.",
+        "Complete all reps on one side before switching."
+      ],
+      "tips_de": [
+        "Führe die Kettlebell nah am Bein entlang.",
+        "Stoppe bei Dehnung in der vorderen Kniesehne.",
+        "Alle Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "tips_es": [
+        "Mantén la kettlebell cerca de la pierna.",
+        "Para al sentir el estiramiento en el isquiotibial.",
+        "Todas las repeticiones en un lado antes de cambiar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-kickstand-deadlift-start.webp",
+          "peak": "images/flat/kettlebell-kickstand-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-lunge-press",
+      "name_en": "Kettlebell Lunge Press",
+      "name_de": "Kettlebell-Ausfallschritt mit Drücken",
+      "name_es": "Zancada con press de pesa rusa",
+      "description_en": "A combination exercise pressing a kettlebell overhead with one arm while lunging, training legs, shoulders, and core.",
+      "description_de": "Eine Ganzkörperübung, die einen Ausfallschritt nach vorn mit einem einarmigen Überkopfdrücken der Kettlebell kombiniert.",
+      "description_es": "Un ejercicio de cuerpo completo que combina una zancada con un press de pesa rusa a un brazo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "rectus_abdominis",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell at shoulder height with one arm.",
+        "Step forward into a lunge with the opposite leg.",
+        "As you lunge, press the kettlebell overhead.",
+        "Lock out the arm at the top of the press.",
+        "Step back to standing while lowering the kettlebell.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte ein Kettlebell mit einem Arm auf Schulterhöhe.",
+        "Tritt mit dem gegenüberliegenden Bein in einen Ausfallschritt.",
+        "Drücke das Kettlebell beim Ausfallschritt über den Kopf.",
+        "Arm oben vollständig strecken.",
+        "Tritt zurück in den Stand und senke das Kettlebell.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa a la altura del hombro con un brazo.",
+        "Da un paso adelante en zancada con la pierna contraria.",
+        "Mientras haces la zancada, empuja la pesa rusa por encima de la cabeza.",
+        "Bloquea el brazo en la parte superior del press.",
+        "Da un paso atrás de vuelta a la posición de pie mientras bajas la pesa rusa.",
+        "Completa las repeticiones en un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Brace your core to resist leaning toward the loaded side.",
+        "Keep your front knee tracking in line with your toes.",
+        "Avoid arching your back as you lock out overhead."
+      ],
+      "tips_de": [
+        "Spanne den Rumpf an, bevor du in den Ausfallschritt gehst.",
+        "Halte das vordere Knie stabil über dem Sprunggelenk.",
+        "Beginne mit leichtem Gewicht, bis der Bewegungsablauf sicher sitzt."
+      ],
+      "tips_es": [
+        "Mantén el abdomen firme para no inclinarte hacia el lado cargado.",
+        "La rodilla delantera debe apuntar en la dirección del pie.",
+        "Empieza con poco peso hasta dominar la coordinación del movimiento."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-lunge-press-start.webp",
+          "peak": "images/flat/kettlebell-lunge-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-offset-reverse-lunge-and-press",
+      "name_en": "Kettlebell Offset Reverse Lunge and Press",
+      "name_de": "Kettlebell-Rückwärtsausfallschritt und Drücken (versetzt)",
+      "name_es": "Zancada inversa con press desequilibrado de pesa rusa",
+      "description_en": "A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability.",
+      "description_de": "Eine Kombinationsübung aus Ausfallschritt nach hinten und einarmigem Überkopfdrücken, bei der die einseitige Last den Rumpf zusätzlich fordert.",
+      "description_es": "Una zancada inversa combinada con un press de pesa rusa a un brazo, con carga descompensada que exige estabilidad del core.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "obliques",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell at shoulder height on one side.",
+        "Step backward into a reverse lunge with the opposite leg.",
+        "As you reach the bottom of the lunge, press the kettlebell overhead.",
+        "Drive through your front heel to return to standing.",
+        "Lower the kettlebell back to shoulder height.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte ein Kettlebell auf einer Seite auf Schulterhöhe.",
+        "Tritt mit dem gegenüberliegenden Bein in einen Rückwärtsausfallschritt.",
+        "Am tiefsten Punkt des Ausfallschritts das Kettlebell über den Kopf drücken.",
+        "Durch die vordere Ferse drücken und aufstehen.",
+        "Kettlebell zurück auf Schulterhöhe senken.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa a la altura del hombro en un lado.",
+        "Da un paso hacia atrás en zancada inversa con la pierna contraria.",
+        "Al llegar a la parte inferior de la zancada, empuja la pesa rusa por encima de la cabeza.",
+        "Empuja con el talón delantero para volver a ponerte de pie.",
+        "Baja la pesa rusa de vuelta a la altura del hombro.",
+        "Completa las repeticiones en un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your hips square as you step back into the lunge.",
+        "Brace your trunk to resist bending toward the loaded side.",
+        "Lower your back knee with control instead of dropping into the bottom."
+      ],
+      "tips_de": [
+        "Halte Becken und Schultern gerade, auch wenn die Last einseitig zieht.",
+        "Setze den hinteren Fuß kontrolliert ab, ohne das Knie auf den Boden zu schlagen.",
+        "Drücke die Kettlebell erst, wenn du in der tiefen Position stabil stehst."
+      ],
+      "tips_es": [
+        "Mantén el torso erguido frente a la carga descompensada.",
+        "Bloquea el codo arriba con la muñeca firme y recta.",
+        "Si pierdes el equilibrio, acorta un poco el paso atrás."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-offset-reverse-lunge-and-press-start.webp",
+          "peak": "images/flat/kettlebell-offset-reverse-lunge-and-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-overhead-carry",
+      "name_en": "Kettlebell Overhead Carry",
+      "name_de": "Kettlebell-Überkopftragen",
+      "name_es": "Paseo con Kettlebell sobre la Cabeza",
+      "description_en": "A loaded walk with a single kettlebell locked out overhead, where the bell hangs behind the wrist and pulls the arm backwards, making it harder to hold still than a dumbbell.",
+      "description_de": "Ein Tragegang mit einer einzelnen Kettlebell über dem Kopf, bei der die Kugel hinter dem Handgelenk hängt und den Arm nach hinten zieht — deutlich schwerer ruhig zu halten als eine Kurzhantel.",
+      "description_es": "Un paseo cargado con una sola kettlebell bloqueada por encima de la cabeza, donde la bola cuelga por detrás de la muñeca y tira del brazo hacia atrás, lo que la hace más difícil de sostener quieta que una mancuerna.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "forearm_extensors",
+        "obliques",
+        "quadratus_lumborum",
+        "serratus_anterior",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "strength",
+        "endurance"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "shoulder_stability",
+        "core",
+        "full_body"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean and press a kettlebell to lockout, letting the bell settle on the back of your forearm.",
+        "Straighten the elbow fully and turn the arm so the bell sits behind and above your wrist rather than off to the side.",
+        "Pack the shoulder — push the weight up and let the shoulder blade travel with it instead of jamming it down.",
+        "Brace your trunk and walk forward with even strides, keeping the bell stacked over your shoulder and hip.",
+        "Keep your wrist straight; letting it bend back is what makes an overhead bell feel unstable.",
+        "Carry for the desired distance, lower under control, then repeat on the other side."
+      ],
+      "instructions_de": [
+        "Bring eine Kettlebell im Umsetzen und Drücken nach oben und lass die Kugel auf dem Unterarmrücken zur Ruhe kommen.",
+        "Streck den Ellenbogen ganz durch und dreh den Arm so, dass die Kugel hinter und über dem Handgelenk sitzt, nicht seitlich daneben.",
+        "Pack die Schulter — schieb das Gewicht nach oben und lass das Schulterblatt mitwandern, statt es nach unten zu klemmen.",
+        "Spann den Rumpf an und geh mit gleichmäßigen Schritten vorwärts, die Kugel über Schulter und Hüfte gestapelt.",
+        "Halt das Handgelenk gerade; ein abknickendes Handgelenk ist der Grund, warum sich eine Kugel über Kopf instabil anfühlt.",
+        "Trag die gewünschte Distanz, setz kontrolliert ab und wiederhol auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Lleva una kettlebell en cargada y press hasta el bloqueo, dejando que la bola se asiente sobre el dorso del antebrazo.",
+        "Estira el codo del todo y gira el brazo para que la bola quede por detrás y por encima de la muñeca, no desplazada a un lado.",
+        "Empaqueta el hombro — empuja el peso hacia arriba y deja que la escápula acompañe, en lugar de hundirla a la fuerza.",
+        "Aprieta el tronco y camina hacia delante con zancadas regulares, con la bola alineada sobre hombro y cadera.",
+        "Mantén la muñeca recta; dejar que se doble hacia atrás es lo que hace que una kettlebell arriba se sienta inestable.",
+        "Carga la distancia deseada, baja de forma controlada y repite por el otro lado."
+      ],
+      "tips_en": [
+        "Go lighter than you would with a dumbbell. The offset mass makes the same weight noticeably harder to keep still.",
+        "A bent wrist is the usual failure point. If it keeps collapsing, drop the weight rather than fighting it for the whole distance.",
+        "Do both sides for the same distance — the unilateral load is the point of the exercise."
+      ],
+      "tips_de": [
+        "Nimm weniger Gewicht als mit der Kurzhantel. Die versetzte Masse macht dasselbe Gewicht spürbar schwerer ruhig zu halten.",
+        "Das Handgelenk ist die übliche Schwachstelle. Wenn es immer wieder einknickt, geh mit dem Gewicht runter, statt die ganze Strecke dagegen anzukämpfen.",
+        "Mach beide Seiten über dieselbe Distanz — die einseitige Belastung ist der Sinn der Übung."
+      ],
+      "tips_es": [
+        "Usa menos peso que con mancuerna. La masa descentrada hace que el mismo kilaje cueste bastante más de sostener quieto.",
+        "La muñeca doblada es el fallo habitual. Si se te vence una y otra vez, baja el peso en lugar de pelear con él todo el recorrido.",
+        "Haz ambos lados la misma distancia — la carga unilateral es el sentido del ejercicio."
+      ],
+      "met": 5.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/kettlebell-overhead-carry-main.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-overhead-tricep-extension",
+      "name_en": "Kettlebell Overhead Tricep Extension",
+      "name_de": "Kettlebell-Trizepsdrücken über Kopf",
+      "name_es": "Extensión de tríceps por encima de la cabeza con pesa rusa",
+      "description_en": "An overhead tricep extension holding a kettlebell by the horns with both hands. The offset load pulls the bell behind the head for a deep long-head stretch.",
+      "description_de": "Trizepsdrücken über den Kopf, Kettlebell mit beiden Händen an den Hörnern gehalten (auf dem Kopf). Das versetzte Gewicht zieht die Glocke hinter den Kopf und erzeugt eine tiefe Dehnung des langen Trizepskopfs.",
+      "description_es": "Una extensión de tríceps por encima de la cabeza sosteniendo una pesa rusa por las asas con ambas manos. La carga descentrada jala la campana detrás de la cabeza para un estiramiento profundo de la cabeza larga.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day"
+      ],
+      "variation_group": "overhead-tricep-extension",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand or sit holding a kettlebell by the horns (upside down) with both hands overhead.",
+        "Arms fully extended, bell above the head.",
+        "Bend only the elbows to lower the bell behind the head in a controlled arc.",
+        "Keep the upper arms vertical and close to the head; only the forearms move.",
+        "Extend the elbows to return the bell overhead.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Steh oder sitz und halte ein Kettlebell mit beiden Händen an den Hörnern (kopfüber) über dem Kopf.",
+        "Arme vollständig gestreckt, Glocke über dem Kopf.",
+        "Nur die Ellbogen beugen und die Glocke in einem kontrollierten Bogen hinter den Kopf absenken.",
+        "Oberarme senkrecht und nah am Kopf halten – nur die Unterarme bewegen sich.",
+        "Ellbogen strecken, um die Glocke wieder über den Kopf zu führen.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Párate o siéntate sosteniendo una pesa rusa por las asas (boca abajo) con ambas manos por encima de la cabeza.",
+        "Brazos completamente extendidos, campana sobre la cabeza.",
+        "Flexiona solo los codos para bajar la campana detrás de la cabeza en un arco controlado.",
+        "Mantén los brazos verticales y pegados a la cabeza; solo los antebrazos se mueven.",
+        "Extiende los codos para devolver la campana por encima de la cabeza.",
+        "Repite el número recomendado de repeticiones."
+      ],
+      "tips_en": [
+        "Grip the horns firmly — the bell wants to rotate at the bottom.",
+        "Elbows stay narrow; if they flare, drop the load.",
+        "A seated version on a bench with a back rest is easier on the lumbar."
+      ],
+      "tips_de": [
+        "Griff an den Hörnern fest – die Glocke will unten rotieren.",
+        "Ellbogen eng halten – wenn sie ausflären, Gewicht reduzieren.",
+        "Eine sitzende Variante auf einer Bank mit Rückenlehne schont die Lendenwirbelsäule."
+      ],
+      "tips_es": [
+        "Agarra las asas firmemente — la campana tiende a rotar en la parte inferior.",
+        "Los codos se mantienen pegados; si se abren, reduce la carga.",
+        "Una versión sentado en un banco con respaldo es más fácil para la zona lumbar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-overhead-tricep-extension-start.webp",
+          "peak": "images/flat/kettlebell-overhead-tricep-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-pistol-squat",
+      "name_en": "Kettlebell Pistol Squat",
+      "name_de": "Kettlebell-Pistolkniebeuge",
+      "name_es": "Sentadilla pistola con pesa rusa",
+      "description_en": "An advanced single-leg squat performed holding a kettlebell at the chest for counterbalance.",
+      "description_de": "Eine anspruchsvolle einbeinige Kniebeuge, bei der eine Kettlebell mit beiden Händen vor der Brust gehalten wird.",
+      "description_es": "Una sentadilla a una pierna con la pesa rusa al pecho que exige fuerza y equilibrio avanzados.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell at your chest with both hands.",
+        "Stand on one leg with the other leg extended forward.",
+        "Lower your hips down into a one-legged squat.",
+        "Keep your raised leg off the floor throughout.",
+        "Drive through your standing heel to return to standing.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte ein Kettlebell mit beiden Händen vor der Brust.",
+        "Steh auf einem Bein, das andere Bein nach vorne gestreckt.",
+        "Hüften in eine einbeinige Kniebeuge absenken.",
+        "Das gehobene Bein während der ganzen Übung oben halten.",
+        "Durch die Ferse des Standbeins drücken und aufstehen.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa a la altura del pecho con ambas manos.",
+        "Párate en una pierna con la otra extendida hacia adelante.",
+        "Baja las caderas en una sentadilla a una sola pierna.",
+        "Mantén la pierna elevada fuera del suelo durante todo el movimiento.",
+        "Empuja a través del talón de apoyo para volver a ponerte de pie.",
+        "Completa las repeticiones en un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your standing heel rooted to the floor throughout.",
+        "Descend slowly to stay in control at the bottom.",
+        "Push the kettlebell slightly forward to counterbalance as you sit back."
+      ],
+      "tips_de": [
+        "Halte die Ferse des Standbeins fest am Boden.",
+        "Gehe nur so tief, wie du die Kontrolle behältst.",
+        "Lass das Knie des Standbeins nicht nach innen kippen."
+      ],
+      "tips_es": [
+        "Mantén la pesa rusa cerca del pecho como contrapeso.",
+        "Baja despacio para no desplomarte en la parte final.",
+        "El talón de apoyo no se despega del suelo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-pistol-squat-start.webp",
+          "peak": "images/flat/kettlebell-pistol-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-pullover",
+      "name_en": "Kettlebell Pullover",
+      "name_de": "Kettlebell-Pullover",
+      "name_es": "Pullover con pesa rusa",
+      "description_en": "A pullover on a flat bench with a kettlebell held by the horns. The deep overhead stretch hits the lats, long-head triceps, and serratus.",
+      "description_de": "Pullover auf einer flachen Bank, Kettlebell mit beiden Händen an den Hörnern gehalten. Die tiefe Dehnung über dem Kopf beansprucht Latissimus, langen Trizepskopf und Serratus.",
+      "description_es": "Un pullover en banco plano con una pesa rusa sostenida por las asas. El profundo estiramiento por encima de la cabeza trabaja los dorsales, el tríceps (cabeza larga) y el serrato.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "requires_bench"
+      ],
+      "variation_group": "pullover",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend).",
+        "Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso.",
+        "Pull the bell back above the chest along the same arc.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank und halte ein Kettlebell mit beiden Händen an den Hörnern über der Brust, Arme fast gestreckt (leichte Ellbogenbeugung).",
+        "Ellbogenwinkel beibehalten und die Glocke in einem Bogen über den Kopf absenken, bis die Oberarme in einer Linie mit dem Körper sind.",
+        "Glocke auf demselben Bogen zurück über die Brust ziehen.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate en un banco plano sosteniendo una pesa rusa por las asas con ambas manos sobre el pecho, brazos casi rectos (ligera flexión de codos).",
+        "Con el ángulo de los codos fijo, baja la campana por encima de la cabeza en arco hasta que los brazos estén en línea con el torso.",
+        "Tira de la campana de vuelta sobre el pecho siguiendo el mismo arco.",
+        "Repite el número recomendado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep the lower back pressed into the bench — do not arch to steal ROM.",
+        "Grip the horns hard; the bell will try to flip over at the bottom.",
+        "Go only as deep as your shoulder mobility allows without pain."
+      ],
+      "tips_de": [
+        "Unteren Rücken an die Bank drücken – nicht durchbiegen, um mehr Bewegungsradius zu erschleichen.",
+        "Griff an den Hörnern fest; die Glocke versucht unten umzukippen.",
+        "Nur so tief gehen, wie die Schultermobilität schmerzfrei erlaubt."
+      ],
+      "tips_es": [
+        "Mantén la zona lumbar presionada contra el banco — no arquees para ganar recorrido.",
+        "Agarra las asas con fuerza; la campana intentará voltearse en la parte inferior.",
+        "Baja solo hasta donde tu movilidad de hombros lo permita sin dolor."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-pullover-start.webp",
+          "peak": "images/flat/kettlebell-pullover-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-reverse-lunge",
+      "name_en": "Kettlebell Reverse Lunge",
+      "name_de": "Kettlebell-Ausfallschritt nach hinten",
+      "name_es": "Zancada Inversa con Kettlebell",
+      "description_en": "This compound unilateral exercise builds lower body strength and stability, primarily targeting the glutes and quads while engaging hamstrings, glute medius, and obliques.",
+      "description_de": "Diese unilaterale Verbundübung stärkt die Unterkörperkraft und -stabilität, trainiert hauptsächlich Gesäß und Quadrizeps und beansprucht auch Oberschenkel, Gluteus medius und schräge Bauchmuskeln.",
+      "description_es": "Este ejercicio compuesto unilateral desarrolla fuerza y estabilidad en la parte inferior del cuerpo, trabajando principalmente glúteos y cuádriceps, e involucrando isquiotibiales, glúteo medio y oblicuos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall with a kettlebell held in one hand, arm extended down, on the same side as the leg that will lunge back.",
+        "Step one leg straight back, lowering your hips until both knees are bent at approximately 90 degrees.",
+        "Keep your front shin vertical and your chest upright, ensuring your back knee hovers just above the floor.",
+        "Drive through your front heel to return to the starting position.",
+        "Complete all reps per side before switching to the other side."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht mit einer Kettlebell in einer Hand, der Arm ist gestreckt, auf der gleichen Seite wie das Bein, das zurücktreten wird.",
+        "Mache einen Schritt mit einem Bein gerade zurück und senke deine Hüften, bis beide Knie etwa 90 Grad gebeugt sind.",
+        "Halte dein vorderes Schienbein vertikal und deine Brust aufrecht; dein hinteres Knie schwebt knapp über dem Boden.",
+        "Drücke dich durch die vordere Ferse ab, um in die Ausgangsposition zurückzukehren.",
+        "Absolviere alle Wiederholungen pro Seite, bevor du die Seite wechselst."
+      ],
+      "instructions_es": [
+        "Ponte de pie con una kettlebell en una mano, el brazo extendido hacia abajo, en el mismo lado de la pierna que retrocederá.",
+        "Da un paso hacia atrás con una pierna, bajando las caderas hasta que ambas rodillas estén flexionadas aproximadamente a 90 grados.",
+        "Mantén la espinilla delantera vertical y el pecho erguido, asegurándote de que la rodilla trasera flote justo por encima del suelo.",
+        "Impúlsate a través del talón delantero para volver a la posición inicial.",
+        "Completa todas las repeticiones por lado antes de cambiar al otro lado."
+      ],
+      "tips_en": [
+        "Maintain a stable core throughout the movement to protect your spine.",
+        "Focus on a controlled descent and a powerful ascent.",
+        "Keep your front foot flat and distribute weight evenly through the heel and midfoot.",
+        "Avoid letting your front knee collapse inward; keep it tracking over your toes."
+      ],
+      "tips_de": [
+        "Halte deinen Rumpf während der gesamten Bewegung stabil, um deine Wirbelsäule zu schützen.",
+        "Konzentriere dich auf eine kontrollierte Abwärtsbewegung und einen kraftvollen Aufstieg.",
+        "Halte deinen vorderen Fuß flach und verteile das Gewicht gleichmäßig auf Ferse und Mittelfuß.",
+        "Vermeide, dass dein vorderes Knie nach innen fällt; halte es über deinen Zehen."
+      ],
+      "tips_es": [
+        "Mantén un core estable durante todo el movimiento para proteger tu columna vertebral.",
+        "Concéntrate en un descenso controlado y un ascenso potente.",
+        "Mantén el pie delantero plano y distribuye el peso uniformemente entre el talón y la parte media del pie.",
+        "Evita que la rodilla delantera se colapse hacia adentro; mantenla alineada con los dedos del pie."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-reverse-lunge-start.webp",
+          "peak": "images/flat/kettlebell-reverse-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-reverse-wrist-curl",
+      "name_en": "Kettlebell Reverse Wrist Curl",
+      "name_de": "Kettlebell Reverse Handgelenk-Curl",
+      "name_es": "Curl de Muñeca Inverso con Kettlebell",
+      "description_en": "A unilateral reverse wrist curl with a kettlebell, training the forearm extensors.",
+      "description_de": "Ein einseitiger Reverse Handgelenk-Curl mit Kettlebell, der die Unterarmstrecker trainiert.",
+      "description_es": "Un curl de muñeca inverso unilateral con kettlebell, que entrena los extensores del antebrazo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_extensors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "grip_focus"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench with the forearm on the thigh, palm down.",
+        "Hold a kettlebell by the handle with the wrist hanging off the knee.",
+        "Let the wrist drop, lowering the kettlebell.",
+        "Lift the back of the hand by extending the wrist.",
+        "Lower under control. Complete reps per side."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche unten.",
+        "Halte eine Kettlebell am Griff, Handgelenk ragt über das Knie.",
+        "Lasse das Handgelenk absinken, die Kettlebell nach unten.",
+        "Hebe den Handrücken durch Strecken des Handgelenks.",
+        "Senke kontrolliert ab. Wiederholungen pro Seite."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia abajo.",
+        "Sujeta una kettlebell por el asa, muñeca fuera de la rodilla.",
+        "Deja caer la muñeca, bajando la kettlebell.",
+        "Levanta el dorso de la mano extendiendo la muñeca.",
+        "Baja con control. Repeticiones por lado."
+      ],
+      "tips_en": [
+        "Use a very light kettlebell — extensors fatigue quickly.",
+        "Move only at the wrist.",
+        "Hold the handle, not the bell."
+      ],
+      "tips_de": [
+        "Wähle eine sehr leichte Kettlebell — die Strecker ermüden schnell.",
+        "Bewege nur das Handgelenk.",
+        "Halte den Griff, nicht die Kugel."
+      ],
+      "tips_es": [
+        "Usa una kettlebell muy ligera — los extensores se fatigan rápido.",
+        "Mueve solo la muñeca.",
+        "Sujeta el asa, no la bola."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-reverse-wrist-curl-start.webp",
+          "peak": "images/flat/kettlebell-reverse-wrist-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-rotational-lunge",
+      "name_en": "Kettlebell Rotational Lunge",
+      "name_de": "Kettlebell-Rotationsausfallschritt",
+      "name_es": "Zancada rotacional con pesa rusa",
+      "description_en": "A lateral lunge holding a kettlebell, adding a torso rotation to work the legs and obliques together.",
+      "description_de": "Ein seitlicher Ausfallschritt mit Kettlebell und Oberkörperrotation, der Beine, Gesäß und schräge Bauchmuskulatur gleichzeitig fordert.",
+      "description_es": "Una zancada lateral con pesa rusa y rotación del torso que trabaja piernas, glúteos y oblicuos en varios planos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell with both hands at your chest.",
+        "Step to one side into a lateral lunge.",
+        "Rotate your torso toward the lunging leg.",
+        "Bring the kettlebell down toward the bent knee.",
+        "Push off the lunging leg to return to center.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte ein Kettlebell mit beiden Händen vor der Brust.",
+        "Tritt seitlich in einen seitlichen Ausfallschritt.",
+        "Rotiere den Oberkörper in Richtung des Ausfallschrittsbeins.",
+        "Das Kettlebell zum gebeugten Knie führen.",
+        "Vom Ausfallschrittsbein abstoßen und zur Mitte zurückkehren.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa con ambas manos a la altura del pecho.",
+        "Da un paso hacia un lado en una zancada lateral.",
+        "Rota el torso hacia la pierna que hace la zancada.",
+        "Lleva la pesa rusa hacia la rodilla flexionada.",
+        "Empuja con la pierna de la zancada para volver al centro.",
+        "Completa las repeticiones en un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Sit your hips back as you step into the lateral lunge.",
+        "Rotate from your torso and hips, not your knees.",
+        "Keep your back flat as you reach the kettlebell down."
+      ],
+      "tips_de": [
+        "Halte den Rücken lang, während du die Kettlebell zum Knie führst.",
+        "Setze den seitlichen Schritt kontrolliert und halte das Knie über dem Fuß.",
+        "Rotiere aus dem Brustkorb, nicht aus dem unteren Rücken."
+      ],
+      "tips_es": [
+        "Gira desde el torso, no desde las rodillas.",
+        "Mantén la espalda larga al bajar la pesa hacia la rodilla.",
+        "Controla la rotación, sin movimientos bruscos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-rotational-lunge-start.webp",
+          "peak": "images/flat/kettlebell-rotational-lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-russian-twist",
+      "name_en": "Kettlebell Russian Twist",
+      "name_de": "Kettlebell Russian Twist",
+      "name_es": "Giro ruso con pesa rusa",
+      "description_en": "A seated rotational core exercise twisting a kettlebell from side to side with the feet lifted.",
+      "description_de": "Eine Rotationsübung für die schrägen Bauchmuskeln, bei der eine Kettlebell im Sitzen von Seite zu Seite geführt wird.",
+      "description_es": "Un Russian Twist con pesa rusa realizado sentado con los pies en el aire, que entrena los oblicuos mediante rotaciones del torso.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "core",
+      "primary_muscles": [
+        "obliques"
+      ],
+      "secondary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on the floor with your knees bent and feet lifted off the ground.",
+        "Hold a kettlebell with both hands in front of your chest.",
+        "Lean back slightly to engage your core.",
+        "Rotate your torso to one side, bringing the kettlebell next to your hip.",
+        "Rotate to the opposite side in a controlled motion.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Sitz auf dem Boden mit gebeugten Knien und vom Boden gehobenen Füßen.",
+        "Halte ein Kettlebell mit beiden Händen vor der Brust.",
+        "Leicht zurücklehnen, um den Rumpf zu aktivieren.",
+        "Oberkörper zu einer Seite rotieren und das Kettlebell zur Hüfte führen.",
+        "Zur anderen Seite kontrolliert rotieren.",
+        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo con las rodillas flexionadas y los pies levantados del suelo.",
+        "Sostén una pesa rusa con ambas manos frente al pecho.",
+        "Inclínate ligeramente hacia atrás para activar el core.",
+        "Rota el torso hacia un lado llevando la pesa rusa junto a la cadera.",
+        "Rota hacia el lado opuesto en un movimiento controlado.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Rotate your whole torso, not just your arms.",
+        "Keep your spine tall instead of slumping as you twist.",
+        "Keep your legs still as your torso moves side to side."
+      ],
+      "tips_de": [
+        "Halte den Rücken gerade, statt ihn beim Zurücklehnen einzurunden.",
+        "Drehe Schultern und Brustkorb mit, statt nur die Arme zu bewegen.",
+        "Setze die Füße am Boden ab, wenn die Übung zu schwer ist."
+      ],
+      "tips_es": [
+        "Gira los hombros, no solo los brazos.",
+        "Mantén la espalda recta aunque el torso esté inclinado hacia atrás.",
+        "Apoya los pies en el suelo si te cuesta mantener el equilibrio."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-russian-twist-start.webp",
+          "peak": "images/flat/kettlebell-russian-twist-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-shrug",
+      "name_en": "Kettlebell Shrug",
+      "name_de": "Kettlebell-Schulterheben",
+      "name_es": "Encogimiento de Hombros con Kettlebell",
+      "description_en": "This isolation exercise targets the upper trapezius muscles by elevating the shoulders, enhancing shoulder stability and neck strength.",
+      "description_de": "Diese Isolationsübung zielt auf die oberen Trapezmuskeln ab, indem sie die Schultern anhebt und die Schulterstabilität sowie Nackenstärke verbessert.",
+      "description_es": "Este ejercicio de aislamiento trabaja los músculos trapecios superiores elevando los hombros, mejorando la estabilidad del hombro y la fuerza del cuello.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day"
+      ],
+      "variation_group": "shrug",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall with feet hip-width apart, holding a kettlebell in each hand with palms facing your body.",
+        "Keep your arms straight and shoulders relaxed.",
+        "Elevate your shoulders straight up towards your ears, squeezing your traps at the top.",
+        "Hold the contraction briefly.",
+        "Slowly lower your shoulders back to the starting position with control.",
+        "Repeat for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Stelle dich aufrecht hin, Füße hüftbreit auseinander, und halte eine Kettlebell in jeder Hand, Handflächen zum Körper.",
+        "Halte deine Arme gestreckt und die Schultern entspannt.",
+        "Hebe deine Schultern gerade nach oben zu deinen Ohren und spanne die Fallenmuskeln oben an.",
+        "Halte die Kontraktion kurz.",
+        "Senke deine Schultern langsam und kontrolliert in die Ausgangsposition zurück.",
+        "Wiederhole dies für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies al ancho de las caderas, sosteniendo una kettlebell en cada mano con las palmas hacia tu cuerpo.",
+        "Mantén los brazos rectos y los hombros relajados.",
+        "Eleva los hombros directamente hacia tus orejas, contrayendo los trapecios en la parte superior.",
+        "Mantén la contracción brevemente.",
+        "Baja lentamente los hombros a la posición inicial con control.",
+        "Repite el movimiento para el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Focus on moving only your shoulders, keeping your arms straight throughout the movement.",
+        "Avoid rolling your shoulders; move them straight up and down.",
+        "Maintain a neutral spine and engaged core to prevent lower back strain.",
+        "Use a weight that allows for full range of motion and controlled execution."
+      ],
+      "tips_de": [
+        "Konzentriere dich darauf, nur deine Schultern zu bewegen, halte deine Arme während der gesamten Bewegung gestreckt.",
+        "Vermeide es, die Schultern zu rollen; bewege sie gerade auf und ab.",
+        "Halte eine neutrale Wirbelsäule und einen angespannten Rumpf, um eine Belastung des unteren Rückens zu vermeiden.",
+        "Verwende ein Gewicht, das eine volle Bewegungsfreiheit und kontrollierte Ausführung ermöglicht."
+      ],
+      "tips_es": [
+        "Concéntrate en mover solo los hombros, manteniendo los brazos rectos durante todo el movimiento.",
+        "Evita rodar los hombros; muévelos directamente hacia arriba y hacia abajo.",
+        "Mantén una columna vertebral neutra y el core activado para prevenir la tensión en la espalda baja.",
+        "Usa un peso que permita un rango completo de movimiento y una ejecución controlada."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-shrug-start.webp",
+          "peak": "images/flat/kettlebell-shrug-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-single-leg-deadlift",
+      "name_en": "Kettlebell Single Leg Deadlift",
+      "name_de": "Kettlebell-Einbein-Kreuzheben",
+      "name_es": "Peso muerto a una pierna con pesa rusa",
+      "description_en": "A single-leg hip hinge holding a kettlebell, training the hamstrings and glutes while challenging balance.",
+      "description_de": "Ein einbeiniges Kreuzheben mit der Kettlebell in einer Hand, das Gesäß, Beinbeuger und Gleichgewicht trainiert.",
+      "description_es": "Un peso muerto a una pierna con pesa rusa que fortalece glúteos e isquiotibiales y pone a prueba el equilibrio.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell in one hand and stand on the opposite leg.",
+        "Hinge at the hip and lower the kettlebell toward the floor.",
+        "Extend your free leg straight back for balance.",
+        "Lower until your torso is parallel to the floor.",
+        "Drive through your standing heel to return to standing.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte ein Kettlebell in einer Hand und steh auf dem gegenüberliegenden Bein.",
+        "Hüfte beugen und das Kettlebell zum Boden absenken.",
+        "Das freie Bein gerade nach hinten strecken für die Balance.",
+        "Absenken, bis der Oberkörper parallel zum Boden ist.",
+        "Durch die Ferse des Standbeins drücken und aufstehen.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa en una mano y párate en la pierna contraria.",
+        "Bisagra en la cadera y baja la pesa rusa hacia el suelo.",
+        "Extiende la pierna libre hacia atrás para mantener el equilibrio.",
+        "Baja hasta que el torso quede paralelo al suelo.",
+        "Empuja a través del talón de apoyo para volver a ponerte de pie.",
+        "Completa las repeticiones en un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your hips square to the floor as you hinge.",
+        "Keep a soft bend in your standing knee.",
+        "Fix your eyes on one spot to steady your balance."
+      ],
+      "tips_de": [
+        "Halte die Hüfte parallel zum Boden, ohne sie aufzudrehen.",
+        "Lass das Standbein leicht gebeugt, um stabiler zu stehen.",
+        "Fixiere einen Punkt am Boden, das erleichtert das Gleichgewicht."
+      ],
+      "tips_es": [
+        "Mantén la cadera cuadrada, sin abrirla hacia el lado libre.",
+        "Fija la mirada en un punto del suelo para equilibrarte mejor.",
+        "Flexiona ligeramente la rodilla de apoyo durante la bisagra."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-single-leg-deadlift-start.webp",
+          "peak": "images/flat/kettlebell-single-leg-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-skull-crusher",
+      "name_en": "Kettlebell Skull Crusher",
+      "name_de": "Kettlebell-Skull-Crusher",
+      "name_es": "Skull crusher con pesa rusa",
+      "description_en": "A skull crusher lying on a flat bench, holding a kettlebell by the horns with both hands. The offset mass hangs below the wrists, adding a grip and control challenge.",
+      "description_de": "Skull Crusher auf einer flachen Bank, Kettlebell mit beiden Händen an den Hörnern gehalten. Das versetzte Gewicht hängt unter den Handgelenken und erfordert zusätzliche Griff- und Kontrollstabilität.",
+      "description_es": "Un skull crusher tumbado en un banco plano, sosteniendo una pesa rusa por las asas con ambas manos. La masa descentrada cuelga por debajo de las muñecas, añadiendo un reto de agarre y control.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day",
+        "requires_bench"
+      ],
+      "variation_group": "skull-crusher",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on a flat bench holding a kettlebell by the horns with both hands, arms extended above the chest.",
+        "Bend only the elbows to lower the bell toward the forehead in a controlled arc.",
+        "Keep the upper arms vertical; only the forearms move.",
+        "Extend the elbows to press the bell back up.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Leg dich auf eine flache Bank und halte ein Kettlebell mit beiden Händen an den Hörnern, Arme über der Brust gestreckt.",
+        "Nur die Ellbogen beugen und die Glocke in einem kontrollierten Bogen zur Stirn absenken.",
+        "Oberarme senkrecht halten – nur die Unterarme bewegen sich.",
+        "Ellbogen strecken, um die Glocke zurückzudrücken.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Acuéstate en un banco plano sosteniendo una pesa rusa por las asas con ambas manos, brazos extendidos sobre el pecho.",
+        "Flexiona solo los codos para bajar la campana hacia la frente en un arco controlado.",
+        "Mantén los brazos verticales; solo los antebrazos se mueven.",
+        "Extiende los codos para empujar la campana de vuelta arriba.",
+        "Repite el número recomendado de repeticiones."
+      ],
+      "tips_en": [
+        "Grip the horns firmly — the bell tries to rotate forward at the bottom.",
+        "Elbows stay narrow — if they flare, the load is too heavy.",
+        "Angle the upper arms slightly back toward the head to keep tension on the triceps at lockout."
+      ],
+      "tips_de": [
+        "Griff an den Hörnern fest – die Glocke versucht unten nach vorne zu rotieren.",
+        "Ellbogen eng halten – wenn sie ausflären, ist das Gewicht zu schwer.",
+        "Oberarme leicht Richtung Kopf neigen, um oben Spannung auf den Trizeps zu halten."
+      ],
+      "tips_es": [
+        "Agarra las asas firmemente — la campana tiende a rotar hacia adelante en la parte inferior.",
+        "Los codos se mantienen pegados — si se abren, la carga es demasiado pesada.",
+        "Inclina los brazos ligeramente hacia atrás en dirección a la cabeza para mantener tensión en los tríceps al bloquear."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-skull-crusher-start.webp",
+          "peak": "images/flat/kettlebell-skull-crusher-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-squat",
+      "name_en": "Kettlebell Squat",
+      "name_de": "Kettlebell-Kniebeuge",
+      "name_es": "Sentadilla con Kettlebell",
+      "description_en": "A squat variation holding a kettlebell with both hands hanging low between the legs, adding load to a standard bodyweight squat pattern.",
+      "description_de": "Eine Kniebeugen-Variante, bei der eine Kettlebell mit beiden Händen tief zwischen den Beinen gehalten wird, um eine klassische Kniebeuge mit Zusatzgewicht zu belasten.",
+      "description_es": "Una variante de sentadilla sosteniendo una kettlebell con ambas manos colgando baja entre las piernas, añadiendo carga a un patrón de sentadilla estándar.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you.",
+        "Let the kettlebell hang naturally between your legs as you brace your core.",
+        "Bend your hips and knees to squat down, keeping the kettlebell close to your body.",
+        "Drive through your feet to stand back up to the starting position.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stelle dich mit schulterbreitem Stand hin und halte eine Kettlebell mit beiden Händen vor dir.",
+        "Lasse die Kettlebell natürlich zwischen deinen Beinen hängen, während du den Rumpf anspannst.",
+        "Beuge Hüfte und Knie, um in die Kniebeuge zu gehen, die Kettlebell bleibt nah am Körper.",
+        "Drücke dich über die Füße wieder hoch in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies separados al ancho de los hombros, sosteniendo una kettlebell con ambas manos frente a ti.",
+        "Deja que la kettlebell cuelgue naturalmente entre tus piernas mientras contraes el core.",
+        "Flexiona las caderas y las rodillas para bajar en sentadilla, manteniendo la kettlebell cerca del cuerpo.",
+        "Empuja con los pies para volver a la posición inicial.",
+        "Repite el número deseado de repeticiones."
+      ],
+      "tips_en": [
+        "Keep your chest up and back flat throughout the movement.",
+        "Let the kettlebell act as a counterbalance to help you sit deeper into the squat.",
+        "Push your knees out in line with your toes as you descend."
+      ],
+      "tips_de": [
+        "Halte die Brust hoch und den Rücken gerade während der gesamten Bewegung.",
+        "Nutze die Kettlebell als Gegengewicht, um tiefer in die Kniebeuge zu kommen.",
+        "Drücke die Knie beim Absenken nach außen, in Linie mit den Zehen."
+      ],
+      "tips_es": [
+        "Mantén el pecho arriba y la espalda recta durante todo el movimiento.",
+        "Usa la kettlebell como contrapeso para ayudarte a bajar más profundo en la sentadilla.",
+        "Empuja las rodillas hacia afuera, en línea con los dedos de los pies, al descender."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-squat-start.webp",
+          "peak": "images/flat/kettlebell-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-sumo-deadlift",
+      "name_en": "Kettlebell Sumo Deadlift",
+      "name_de": "Kettlebell-Sumo-Kreuzheben",
+      "name_es": "Peso muerto sumo con pesa rusa",
+      "description_en": "A wide-stance deadlift with a single kettlebell between the feet. The wide stance and close-to-body load make this a quad-and-glute-dominant pattern that is easy to learn.",
+      "description_de": "Kreuzheben im breiten Stand mit einem einzelnen Kettlebell zwischen den Füßen. Der breite Stand und der körpernahe Zug machen diese Variante Quadrizeps- und Gluteus-betont und leicht erlernbar.",
+      "description_es": "Un peso muerto con postura amplia usando una sola pesa rusa entre los pies. La postura amplia y la carga cerca del cuerpo hacen de este un patrón dominante de cuádriceps y glúteos que es fácil de aprender.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "erector_spinae",
+        "hamstrings",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "pull_day"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet.",
+        "Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands.",
+        "Drive through the floor and extend the hips and knees together to stand up.",
+        "Squeeze the glutes at the top.",
+        "Lower the bell under control back to the floor by pushing the hips back.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Steh breit, Zehen leicht auswärts, ein Kettlebell auf dem Boden zwischen den Füßen.",
+        "Mit geradem Rücken hinunterbeugen, Knie in Richtung Zehen, Griff mit beiden Händen fassen.",
+        "Durch den Boden drücken, Hüfte und Knie gleichzeitig strecken und aufstehen.",
+        "Gluteus oben anspannen.",
+        "Kettlebell kontrolliert zum Boden absenken, Hüfte zurückschieben.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Párate con una postura amplia y los pies ligeramente girados hacia afuera, con una pesa rusa en el suelo entre los pies.",
+        "Baja con la espalda plana, las rodillas alineadas con los pies, y agarra el asa con ambas manos.",
+        "Empuja el suelo y extiende caderas y rodillas juntas para ponerte de pie.",
+        "Aprieta los glúteos en la parte superior.",
+        "Baja la campana con control de vuelta al suelo empujando las caderas hacia atrás.",
+        "Repite el número recomendado de repeticiones."
+      ],
+      "tips_en": [
+        "Knees track out over the toes — do not let them cave in.",
+        "Shoulders stay above the hips at the bottom; if the shoulders drop, narrow the stance.",
+        "Keep the bell close to the body throughout the lift."
+      ],
+      "tips_de": [
+        "Knie über die Zehen führen – nicht nach innen fallen lassen.",
+        "Schultern bleiben unten über den Hüften; wenn die Schultern absacken, Stand enger machen.",
+        "Kettlebell während der gesamten Bewegung körpernah halten."
+      ],
+      "tips_es": [
+        "Las rodillas se alinean con los pies — no dejes que colapsen hacia adentro.",
+        "Los hombros permanecen por encima de las caderas en la parte inferior; si los hombros caen, estrecha la postura.",
+        "Mantén la campana cerca del cuerpo durante todo el levantamiento."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-sumo-deadlift-start.webp",
+          "peak": "images/flat/kettlebell-sumo-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-sumo-high-pull",
+      "name_en": "Kettlebell Sumo High Pull",
+      "name_de": "Kettlebell-Sumo-High-Pull",
+      "name_es": "Jalón sumo al mentón con pesa rusa",
+      "description_en": "A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development.",
+      "description_de": "Kettlebell-Zug im breiten Stand vom Boden bis Kinnhöhe – verbindet Hüftscharnier und aufrechtes Rudern für explosive Trapezentwicklung.",
+      "description_es": "Un jalón con pesa rusa desde el suelo hasta la altura del mentón con postura amplia, combinando una bisagra con un remo en pie para desarrollar el trapecio superior de forma explosiva.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "adductors",
+        "lateral_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "hamstrings",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "power",
+        "hypertrophy"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.",
+        "Hinge down and grip the handle with both hands.",
+        "Drive through the feet and extend the hips explosively to pull the kettlebell up.",
+        "As it rises, pull the elbows up and out until the handle reaches chin height.",
+        "Lower the kettlebell back between the legs under control.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Steh breiter als schulterbreit, Zehen leicht auswärts, ein Kettlebell auf dem Boden zwischen den Füßen.",
+        "Hinunterbeugen und den Griff mit beiden Händen fassen.",
+        "Durch die Füße drücken, Hüfte explosiv strecken und das Kettlebell hochziehen.",
+        "Beim Hochziehen die Ellbogen weit nach oben führen, bis der Griff Kinnhöhe erreicht.",
+        "Das Kettlebell kontrolliert zwischen die Beine absenken.",
+        "Wiederhole die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Párate con los pies más anchos que los hombros, los dedos ligeramente girados hacia afuera y una pesa rusa en el suelo entre los pies.",
+        "Bisagra hacia abajo y agarra el asa con ambas manos.",
+        "Empuja con los pies y extiende las caderas de forma explosiva para jalar la pesa rusa hacia arriba.",
+        "Al subir, lleva los codos hacia arriba y afuera hasta que el asa alcance la altura del mentón.",
+        "Baja la pesa rusa de vuelta entre las piernas con control.",
+        "Repite el número recomendado de repeticiones."
+      ],
+      "tips_en": [
+        "Drive with the hips first; the arms finish the movement.",
+        "Keep the elbows higher than the hands at the top — think wide and high, not narrow."
+      ],
+      "tips_de": [
+        "Zuerst Hüfte einsetzen – die Arme vollenden die Bewegung.",
+        "Ellbogen oben höher als die Hände halten – weit und hoch, nicht eng."
+      ],
+      "tips_es": [
+        "Impulsa primero con las caderas; los brazos terminan el movimiento.",
+        "Mantén los codos más altos que las manos en la parte superior — piensa: ancho y alto, no estrecho."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-sumo-high-pull-start.webp",
+          "peak": "images/flat/kettlebell-sumo-high-pull-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-svend-press",
+      "name_en": "Kettlebell Svend Press",
+      "name_de": "Kettlebell Svend Press",
+      "name_es": "Press Svend con Kettlebells",
+      "description_en": "A standing chest exercise pressing two kettlebells together at the bells, isolating the inner chest.",
+      "description_de": "Eine stehende Brustübung, bei der zwei Kettlebells an den Kugeln zusammengedrückt werden, isoliert die innere Brust.",
+      "description_es": "Un ejercicio de pecho de pie presionando dos kettlebells unidas por las bolas, aísla el pecho interno.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "chest_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand and press two kettlebells together by squeezing the bells at chest height.",
+        "Hold the kettlebells horizontal — bells touching, handles outward.",
+        "Press the kettlebells forward to full arm extension.",
+        "Pull them back to the chest under control.",
+        "Repeat for the prescribed reps."
+      ],
+      "instructions_de": [
+        "Stehe und drücke zwei Kettlebells an den Kugeln auf Brusthöhe zusammen.",
+        "Halte die Kettlebells waagrecht — Kugeln aneinander, Griffe nach außen.",
+        "Presse die Kettlebells nach vorn in volle Armstreckung.",
+        "Ziehe sie kontrolliert zurück zur Brust.",
+        "Wiederhole für die vorgegebene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "De pie, junta dos kettlebells por las bolas a la altura del pecho.",
+        "Mantén las kettlebells horizontales — bolas tocándose, asas hacia afuera.",
+        "Empuja las kettlebells al frente hasta extender los brazos.",
+        "Tíralas de regreso al pecho con control.",
+        "Repite el número de repeticiones indicado."
+      ],
+      "tips_en": [
+        "The squeeze on the bells is what makes the exercise.",
+        "Use very light kettlebells — the awkward grip dictates the load.",
+        "Keep the elbows slightly bent at the lockout."
+      ],
+      "tips_de": [
+        "Der Druck an den Kugeln macht die Übung.",
+        "Nutze sehr leichte Kettlebells — der ungewöhnliche Griff bestimmt die Last.",
+        "Halte die Ellenbogen am Lockout leicht gebeugt."
+      ],
+      "tips_es": [
+        "La presión entre las bolas hace el ejercicio.",
+        "Usa kettlebells muy ligeras — el agarre incómodo dicta la carga.",
+        "Mantén los codos ligeramente flexionados en el lockout."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-svend-press-start.webp",
+          "peak": "images/flat/kettlebell-svend-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-swing",
+      "name_en": "Kettlebell Swing",
+      "name_de": "Kettlebell-Swing",
+      "name_es": "Swing con pesa rusa",
+      "description_en": "An explosive hip-hinge movement using a kettlebell for power and conditioning.",
+      "description_de": "Eine explosive Hüftschangierbewegung mit dem Kettlebell für Kraft und Kondition.",
+      "description_es": "Un movimiento explosivo de bisagra de cadera con pesa rusa para potencia y acondicionamiento físico.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "quadriceps"
+      ],
+      "goals": [
+        "power",
+        "endurance"
+      ],
+      "tags": [
+        "leg_day",
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "kettlebell-swing",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, kettlebell on the floor in front.",
+        "Hinge at the hips, grip the kettlebell, and hike it back between your legs.",
+        "Explosively drive your hips forward to swing the kettlebell to chest height.",
+        "Let the kettlebell swing back between your legs.",
+        "Repeat in a fluid motion."
+      ],
+      "instructions_de": [
+        "Steh schulterbreit, Kettlebell auf dem Boden vor dir.",
+        "Hüfte beugen, Kettlebell greifen und zwischen die Beine nach hinten schwingen.",
+        "Hüfte explosiv nach vorne drücken, um das Kettlebell auf Brusthöhe zu schwingen.",
+        "Kettlebell zwischen die Beine zurückschwingen lassen.",
+        "In einer fließenden Bewegung wiederholen."
+      ],
+      "instructions_es": [
+        "Párate con los pies a la anchura de los hombros y la pesa rusa en el suelo por delante.",
+        "Bisagra en las caderas, agarra la pesa rusa y llévala hacia atrás entre las piernas.",
+        "Extiende las caderas de forma explosiva para balancear la pesa rusa hasta la altura del pecho.",
+        "Deja que la pesa rusa vuelva a balancearse entre las piernas.",
+        "Repite en un movimiento fluido."
+      ],
+      "tips_en": [
+        "Power the swing with your hips, not your arms or shoulders.",
+        "Treat it as a hinge, not a squat, with minimal knee bend.",
+        "Finish each rep standing tall with glutes squeezed and core tight."
+      ],
+      "tips_de": [
+        "Erzeuge den Schwung aus der Hüfte, nicht aus den Armen.",
+        "Halte den Rücken gerade, wenn die Kettlebell zwischen die Beine schwingt.",
+        "Spanne Gesäß und Bauch im höchsten Punkt fest an."
+      ],
+      "tips_es": [
+        "La fuerza nace de la cadera, no de los brazos.",
+        "Aprieta glúteos y abdomen en la parte alta del swing.",
+        "Es una bisagra de cadera, no una sentadilla."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-swing-start.webp",
+          "peak": "images/flat/kettlebell-swing-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-swing-clean",
+      "name_en": "Kettlebell Swing Clean",
+      "name_de": "Kettlebell-Swing-Clean",
+      "name_es": "Swing y cargada con pesa rusa",
+      "description_en": "A hip-driven clean swinging the kettlebell from between the legs up to the shoulder rack position.",
+      "description_de": "Eine dynamische Übung, bei der die Kettlebell einarmig aus dem Schwung in die Rack-Position an der Schulter gebracht wird.",
+      "description_es": "Un clean con pesa rusa iniciado desde el swing, que lleva el peso hasta la posición de rack en el hombro.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae",
+        "trapezius"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "clean",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, kettlebell between your feet.",
+        "Hinge at the hips and grip the handle with one hand.",
+        "Swing the kettlebell back between your legs.",
+        "Drive your hips forward to pull the kettlebell up to your shoulder.",
+        "Catch the kettlebell in the rack position on your shoulder.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Steh schulterbreit, Kettlebell zwischen den Füßen.",
+        "Hüfte beugen und den Griff mit einer Hand fassen.",
+        "Kettlebell zwischen die Beine nach hinten schwingen.",
+        "Hüfte nach vorne drücken und das Kettlebell zur Schulter hochziehen.",
+        "Das Kettlebell in der Rackposition auf der Schulter fangen.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Párate con los pies a la anchura de los hombros y la pesa rusa entre los pies.",
+        "Bisagra en las caderas y agarra el asa con una mano.",
+        "Balancea la pesa rusa hacia atrás entre las piernas.",
+        "Extiende las caderas hacia adelante para jalar la pesa rusa hasta el hombro.",
+        "Recibe la pesa rusa en la posición de rack sobre el hombro.",
+        "Completa las repeticiones en un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep the kettlebell close to your body on the way up.",
+        "Let the kettlebell roll around your wrist rather than flipping over it.",
+        "Relax your grip slightly at the top for a soft catch."
+      ],
+      "tips_de": [
+        "Führe die Kettlebell dicht am Körper nach oben.",
+        "Lass den Griff locker rotieren, damit die Kugel sanft am Unterarm landet.",
+        "Erzeuge die Kraft aus der Hüftstreckung, nicht aus dem Arm."
+      ],
+      "tips_es": [
+        "Mantén la pesa cerca del cuerpo en la subida.",
+        "Recibe la pesa con suavidad, sin golpearte el antebrazo.",
+        "Genera la potencia con la cadera, no tirando con el brazo."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-swing-clean-start.webp",
+          "peak": "images/flat/kettlebell-swing-clean-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-turkish-get-ups",
+      "name_en": "Kettlebell Turkish Get Ups",
+      "name_de": "Türkisch Aufstehen mit Kettlebell",
+      "name_es": "Levantamiento Turco con Kettlebell",
+      "description_en": "A full-body kettlebell exercise that moves from lying to standing while holding the weight locked out overhead, training total-body strength, stability, and mobility.",
+      "description_de": "Eine Ganzkörperübung mit der Kettlebell, bei der man vom Liegen zum Stehen wechselt und das Gewicht über dem Kopf gestreckt hält; sie trainiert Kraft, Stabilität und Beweglichkeit des ganzen Körpers.",
+      "description_es": "Un ejercicio de cuerpo completo con kettlebell que pasa de estar tumbado a de pie mientras se mantiene el peso bloqueado por encima de la cabeza, trabajando la fuerza, la estabilidad y la movilidad de todo el cuerpo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "gluteus_maximus",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "quadriceps",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "turkish-get-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on your back holding a kettlebell pressed overhead in one hand.",
+        "Bend the knee on the same side and plant the foot flat.",
+        "Roll up onto your opposite elbow, then to your hand.",
+        "Drive your hips up and sweep your straight leg back into a lunge.",
+        "Stand up fully while keeping the kettlebell locked out overhead.",
+        "Reverse the sequence to return to the start."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken und halte eine Kettlebell mit einer Hand über dem Kopf gestreckt.",
+        "Beuge das Knie auf derselben Seite und stelle den Fuß flach auf.",
+        "Rolle dich auf den gegenüberliegenden Ellenbogen und dann auf die Hand.",
+        "Drücke die Hüfte nach oben und führe das gestreckte Bein nach hinten in einen Ausfallschritt.",
+        "Stehe vollständig auf und halte die Kettlebell über dem Kopf gestreckt.",
+        "Kehre die Abfolge um, um zur Ausgangsposition zurückzukehren."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba sosteniendo una kettlebell por encima de la cabeza con una mano.",
+        "Flexiona la rodilla del mismo lado y apoya el pie plano.",
+        "Rueda hasta apoyarte en el codo opuesto y luego en la mano.",
+        "Empuja las caderas hacia arriba y lleva la pierna estirada hacia atrás a una zancada.",
+        "Ponte de pie por completo manteniendo la kettlebell bloqueada por encima de la cabeza.",
+        "Invierte la secuencia para volver a la posición inicial."
+      ],
+      "tips_en": [
+        "Keep your eyes on the kettlebell until you are standing, then look forward.",
+        "Move slowly through each step — the get-up is a sequence, not one motion."
+      ],
+      "tips_de": [
+        "Behalte die Kettlebell im Blick, bis du stehst, dann schaue nach vorn.",
+        "Bewege dich langsam durch jeden Schritt — das Aufstehen ist eine Abfolge, keine einzelne Bewegung."
+      ],
+      "tips_es": [
+        "Mantén la vista en la kettlebell hasta que estés de pie, luego mira al frente.",
+        "Muévete despacio en cada paso: el levantamiento es una secuencia, no un solo movimiento."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-turkish-get-ups-start.webp",
+          "peak": "images/flat/kettlebell-turkish-get-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-windmills",
+      "name_en": "Kettlebell Windmills",
+      "name_de": "Kettlebell Windmill",
+      "name_es": "Molino de Viento con Pesa Rusa",
+      "description_en": "A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.",
+      "description_de": "Eine Übung für Schulterstabilität und seitliche Rumpfmuskulatur, bei der die Kettlebell über Kopf bleibt, während sich der Oberkörper seitlich neigt.",
+      "description_es": "Un ejercicio de pesa rusa con el brazo bloqueado por encima de la cabeza, que combina estabilidad de hombro y bisagra lateral de cadera.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "adductors",
+        "anterior_deltoid",
+        "obliques"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "turkish-get-up",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a kettlebell locked out overhead in one hand.",
+        "Turn your feet about 45 degrees away from the working arm.",
+        "Keeping the kettlebell up, hinge at the hips sideways.",
+        "Reach your opposite hand down toward your foot.",
+        "Drive your hips back to stand up tall.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Steh aufrecht und halte eine Kettlebell in einer Hand senkrecht über dem Kopf gestreckt.",
+        "Drehe die Füße ca. 45 Grad vom arbeitenden Arm weg.",
+        "Halte die Kettlebell oben und beuge die Hüften seitlich.",
+        "Führe die andere Hand in Richtung Fuß.",
+        "Drücke die Hüften zurück und stehe wieder aufrecht.",
+        "Absolviere alle Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Párate sosteniendo una pesa rusa bloqueada sobre la cabeza con una mano.",
+        "Gira los pies unos 45 grados alejándolos del brazo de trabajo.",
+        "Con la pesa rusa arriba, inclínate lateralmente desde las caderas.",
+        "Lleva la mano opuesta hacia el pie.",
+        "Empuja las caderas hacia atrás para volver a la posición erguida.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your eyes on the kettlebell throughout the movement.",
+        "Push your hips out to the side instead of rounding your spine.",
+        "Start light until the hinge pattern feels stable and controlled."
+      ],
+      "tips_de": [
+        "Behalte die Kettlebell während der gesamten Bewegung im Blick.",
+        "Schiebe die Hüfte deutlich zur Seite, statt dich nur vorzubeugen.",
+        "Übe den Ablauf zunächst mit einer leichten Kettlebell."
+      ],
+      "tips_es": [
+        "No pierdas de vista la pesa durante todo el movimiento.",
+        "El brazo de arriba permanece bloqueado y vertical en todo momento.",
+        "Empieza sin peso para aprender el patrón del movimiento."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-windmills-start.webp",
+          "peak": "images/flat/kettlebell-windmills-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kettlebell-wrist-curl",
+      "name_en": "Kettlebell Wrist Curl",
+      "name_de": "Kettlebell Handgelenk-Curl",
+      "name_es": "Curl de Muñeca con Kettlebell",
+      "description_en": "A unilateral wrist curl with a kettlebell, with the offset weight adding extra grip challenge.",
+      "description_de": "Ein einseitiger Handgelenk-Curl mit Kettlebell — das versetzte Gewicht fordert den Griff zusätzlich.",
+      "description_es": "Un curl de muñeca unilateral con kettlebell — el peso descentrado añade un reto extra al agarre.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "grip_focus"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a bench with the forearm on the thigh, palm up.",
+        "Hold a kettlebell by the handle with the wrist hanging off the knee.",
+        "Let the kettlebell rotate down toward the fingertips.",
+        "Curl it up by flexing the wrist, controlling the offset weight.",
+        "Lower under control. Complete reps per side."
+      ],
+      "instructions_de": [
+        "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche oben.",
+        "Halte eine Kettlebell am Griff, Handgelenk ragt über das Knie.",
+        "Lasse die Kettlebell zur Fingerspitze rotieren.",
+        "Curle sie hoch durch Beugen des Handgelenks, kontrolliere das versetzte Gewicht.",
+        "Senke kontrolliert ab. Wiederholungen pro Seite."
+      ],
+      "instructions_es": [
+        "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia arriba.",
+        "Sujeta una kettlebell por el asa, muñeca fuera de la rodilla.",
+        "Deja que la kettlebell rote hacia las puntas de los dedos.",
+        "Súbela flexionando la muñeca, controlando el peso descentrado.",
+        "Baja con control. Repeticiones por lado."
+      ],
+      "tips_en": [
+        "Hold the handle, not the bell, so the offset weight loads the grip.",
+        "Move only at the wrist.",
+        "Use a lighter load than you would for a dumbbell."
+      ],
+      "tips_de": [
+        "Halte den Griff, nicht die Kugel, damit das versetzte Gewicht den Griff fordert.",
+        "Bewege nur das Handgelenk.",
+        "Nutze weniger Last als bei einer Kurzhantel."
+      ],
+      "tips_es": [
+        "Sujeta el asa, no la bola, para que el peso descentrado cargue el agarre.",
+        "Mueve solo la muñeca.",
+        "Usa una carga más ligera que con una mancuerna."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kettlebell-wrist-curl-start.webp",
+          "peak": "images/flat/kettlebell-wrist-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "knee-push-ups",
+      "name_en": "Knee Push Ups",
+      "name_de": "Knie Push-Up",
+      "name_es": "Push-Up en Rodillas",
+      "description_en": "A beginner-friendly push-up variation performed from the knees, reducing bodyweight load while building chest and triceps strength.",
+      "description_de": "Eine einsteigerfreundliche Liegestütz-Variante mit aufgesetzten Knien, die Brust, vordere Schultern und Trizeps trainiert.",
+      "description_es": "Una variante de flexión apta para principiantes, con las rodillas apoyadas en el suelo para reducir la carga sobre el tren superior.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "rectus_abdominis",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start in a push-up position with your knees on the floor.",
+        "Place your hands shoulder-width apart on the ground.",
+        "Keep your body in a straight line from knees to shoulders.",
+        "Lower your chest toward the floor by bending your elbows.",
+        "Press through your hands to return to the starting position.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Nimm die Push-Up-Position ein, mit Knien auf dem Boden.",
+        "Platziere die Hände schulterbreit auf dem Boden.",
+        "Halte den Körper in einer geraden Linie von den Knien bis zu den Schultern.",
+        "Senke die Brust zum Boden, indem du die Ellbogen beugst.",
+        "Drücke durch die Hände zurück in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Comienza en posición de push-up con las rodillas en el suelo.",
+        "Coloca las manos a la anchura de los hombros en el suelo.",
+        "Mantén el cuerpo en línea recta desde las rodillas hasta los hombros.",
+        "Baja el pecho hacia el suelo doblando los codos.",
+        "Empuja con las manos para volver a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Squeeze your glutes to keep your hips from sagging.",
+        "Keep your elbows at roughly a 45-degree angle from your torso.",
+        "Lower with control instead of dropping your chest quickly."
+      ],
+      "tips_de": [
+        "Spanne Bauch und Gesäß an, damit die Hüfte nicht durchhängt.",
+        "Setze die Hände unter den Schultern auf, nicht weit davor.",
+        "Führe die Ellbogen schräg nach hinten statt seitlich weit nach außen."
+      ],
+      "tips_es": [
+        "No abras los codos en exceso hacia los lados.",
+        "Aprieta los glúteos y el abdomen durante todo el movimiento.",
+        "Mira al suelo para mantener el cuello neutro."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/knee-push-ups-start.webp",
+          "peak": "images/flat/knee-push-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "knee-to-chest-stretch",
+      "name_en": "Knee-to-Chest Stretch",
+      "name_de": "Knie-zur-Brust-Dehnung",
+      "name_es": "Estiramiento Rodilla al Pecho",
+      "description_en": "A lying stretch that releases the glutes and lower back by hugging one knee into the chest.",
+      "description_de": "Eine liegende Dehnung, die durch Heranziehen eines Knies an die Brust Gesäß und unteren Rücken löst.",
+      "description_es": "Un estiramiento tumbado que libera los glúteos y la zona lumbar al abrazar una rodilla contra el pecho.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "erector_spinae"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie on your back with both legs straight.",
+        "Pull one knee in and hug it to your chest with both hands.",
+        "Keep the other leg relaxed on the floor.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Lege dich auf den Rücken, beide Beine gestreckt.",
+        "Ziehe ein Knie heran und umfasse es mit beiden Händen an der Brust.",
+        "Lasse das andere Bein entspannt am Boden.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Acuéstate boca arriba con ambas piernas estiradas.",
+        "Lleva una rodilla y abrázala al pecho con ambas manos.",
+        "Mantén la otra pierna relajada en el suelo.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Keep your head and shoulders relaxed on the floor.",
+        "Relax and keep breathing throughout."
+      ],
+      "tips_de": [
+        "Lasse Kopf und Schultern entspannt am Boden.",
+        "Bleib locker und atme durchgehend weiter."
+      ],
+      "tips_es": [
+        "Mantén la cabeza y los hombros relajados en el suelo.",
+        "Relájate y sigue respirando todo el tiempo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/knee-to-chest-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "kneeling-cable-row",
+      "name_en": "Kneeling Cable Row",
+      "name_de": "Kniender Kabelzug-Rudern",
+      "name_es": "Remo en Polea Arrodillado",
+      "description_en": "A cable row performed from a tall kneeling position, eliminating hip drive and keeping tension on the upper back throughout.",
+      "description_de": "Kabelrudern in aufrechtem Knien, ohne Hüftschub – hält die Spannung durchgehend auf dem oberen Rücken.",
+      "description_es": "Un remo en polea ejecutado desde una posición de rodillas erguida, eliminando el impulso de cadera y manteniendo la tensión en la parte superior de la espalda durante todo el movimiento.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "cable",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "pull_day",
+        "lower_back_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Set a cable pulley to about chest height and attach a rope or double-D handle.",
+        "Kneel upright facing the stack far enough back that the weight stack doesn't bottom out.",
+        "Grab the handle with both hands and hold it out in front at chest height.",
+        "Row the handle to the sternum by driving the elbows back and squeezing the shoulder blades together.",
+        "Return under control to the stretched starting position.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stelle den Kabelzug auf etwa Brusthöhe ein und befestige ein Seil oder einen Doppelanker.",
+        "Kniele aufrecht vor dem Gerät, weit genug entfernt, damit das Gewicht nicht aufsetzt.",
+        "Greife den Griff mit beiden Händen und halte ihn auf Brusthöhe vor dir.",
+        "Rudere den Griff zum Brustbein, indem du die Ellbogen nach hinten ziehst und die Schulterblätter zusammendrückst.",
+        "Kehre kontrolliert in die gestreckte Ausgangsposition zurück.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Ajusta la polea a la altura del pecho y conecta una cuerda o un mango doble en D.",
+        "Arrodíllate erguido frente a la máquina lo suficientemente lejos para que el peso no llegue al tope.",
+        "Agarra el mango con ambas manos y sostenlo extendido frente a ti a la altura del pecho.",
+        "Lleva el mango hacia el esternón llevando los codos hacia atrás y apretando los omóplatos.",
+        "Regresa de forma controlada a la posición inicial con estiramiento.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Stay tall — no leaning back to finish the rep.",
+        "The tall-kneeling stance forces the core to resist rotation on every pull."
+      ],
+      "tips_de": [
+        "Bleib aufrecht – kein Zurücklehnen zum Abschluss der Wiederholung.",
+        "Der aufrechte Kniestand zwingt den Rumpf, bei jedem Zug die Rotation zu stabilisieren."
+      ],
+      "tips_es": [
+        "Mantente erguido: no te inclines hacia atrás para terminar la repetición.",
+        "La postura de rodillas erguidas obliga al core a resistir la rotación en cada tirón."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/kneeling-cable-row-start.webp",
+          "peak": "images/flat/kneeling-cable-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "kneeling-hip-flexor-stretch",
+      "name_en": "Kneeling Hip Flexor Stretch",
+      "name_de": "Kniende Hüftbeuger-Dehnung",
+      "name_es": "Estiramiento de Flexores de Cadera Arrodillado",
+      "description_en": "A half-kneeling stretch that opens the hip flexors of the rear leg by pressing the hips forward.",
+      "description_de": "Eine halb kniende Dehnung, die die Hüftbeuger des hinteren Beins öffnet, indem die Hüfte nach vorn geschoben wird.",
+      "description_es": "Un estiramiento en semiarrodillado que abre los flexores de cadera de la pierna trasera empujando la cadera adelante.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hip_flexors"
+      ],
+      "secondary_muscles": [
+        "adductors",
+        "quadriceps"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kneel on one knee with the other foot flat in front.",
+        "Keep your torso upright and core gently braced.",
+        "Press your hips forward until the front of the rear hip stretches.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Knie dich auf ein Knie, der andere Fuß steht flach vorn.",
+        "Halte den Oberkörper aufrecht und den Rumpf leicht angespannt.",
+        "Schiebe die Hüfte nach vorn, bis die Vorderseite der hinteren Hüfte dehnt.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Arrodíllate sobre una rodilla con el otro pie plano al frente.",
+        "Mantén el torso erguido y el core ligeramente activado.",
+        "Empuja la cadera adelante hasta sentir el estiramiento en el frente de la cadera trasera.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Squeeze the glute of the kneeling leg to protect the lower back.",
+        "Avoid arching your lower back."
+      ],
+      "tips_de": [
+        "Spanne das Gesäß des knienden Beins an, um den unteren Rücken zu schützen.",
+        "Vermeide ein Hohlkreuz."
+      ],
+      "tips_es": [
+        "Aprieta el glúteo de la pierna arrodillada para proteger la zona lumbar.",
+        "Evita arquear la zona lumbar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/kneeling-hip-flexor-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "kneeling-wrist-stretch",
+      "name_en": "Kneeling Wrist Stretch",
+      "name_de": "Kniende Handgelenkdehnung",
+      "name_es": "Estiramiento de Muñecas Arrodillado",
+      "description_en": "A kneeling stretch for the forearm flexors and wrists, with palms down and fingers pointing back.",
+      "description_de": "Eine kniende Dehnung für die Unterarmbeuger und Handgelenke, mit nach unten gerichteten Handflächen und nach hinten zeigenden Fingern.",
+      "description_es": "Un estiramiento de rodillas para los flexores del antebrazo y las muñecas, con las palmas abajo y los dedos hacia atrás.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "lower_arms",
+      "primary_muscles": [
+        "forearm_flexors"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Kneel on all fours and place your palms flat on the floor.",
+        "Turn your hands so the fingers point back toward your knees.",
+        "Keep your palms down and rock your weight back gently.",
+        "Hold for 20 to 30 seconds, breathing steadily."
+      ],
+      "instructions_de": [
+        "Gehe in den Vierfüßlerstand und lege die Handflächen flach auf den Boden.",
+        "Drehe die Hände, sodass die Finger zurück Richtung Knie zeigen.",
+        "Halte die Handflächen unten und verlagere das Gewicht sanft zurück.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+      ],
+      "instructions_es": [
+        "Ponte en cuadrupedia y apoya las palmas planas en el suelo.",
+        "Gira las manos para que los dedos apunten hacia las rodillas.",
+        "Mantén las palmas abajo y desplaza el peso atrás suavemente.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
+      ],
+      "tips_en": [
+        "Keep your palms flat as you lean back.",
+        "Stretch to mild tension, never to pain."
+      ],
+      "tips_de": [
+        "Halte die Handflächen flach, während du dich zurücklehnst.",
+        "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
+      ],
+      "tips_es": [
+        "Mantén las palmas planas mientras te inclinas atrás.",
+        "Estira hasta una tensión leve, nunca hasta el dolor."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/kneeling-wrist-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "l-sit",
+      "name_en": "L Sit",
+      "name_de": "L-Sit",
+      "name_es": "L-Sit",
+      "description_en": "An advanced static hold with legs extended parallel to the floor, demanding hip flexor and core strength.",
+      "description_de": "Eine anspruchsvolle statische Halteübung für Bauch und Hüftbeuger, bei der die gestreckten Beine parallel zum Boden ein L formen.",
+      "description_es": "Un ejercicio isométrico avanzado en el que el cuerpo forma una L con las piernas extendidas, exigente para el core y los flexores de cadera.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "dip_station",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "latissimus_dorsi",
+        "quadriceps",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "static-hold",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on the floor or press up on parallel bars with arms straight.",
+        "Lock your elbows and depress your shoulders.",
+        "Lift your legs straight out in front of you parallel to the floor.",
+        "Form an L shape with your body.",
+        "Hold the position for the prescribed duration.",
+        "Lower your legs with control to exit."
+      ],
+      "instructions_de": [
+        "Setze dich auf den Boden oder stütze dich an parallelen Stangen mit geraden Armen ab.",
+        "Strecke die Ellbogen durch und drücke die Schultern nach unten.",
+        "Hebe die Beine gestreckt vor dir auf Bodenhöhe an.",
+        "Forme mit deinem Körper eine L-Form.",
+        "Halte die Position für die vorgegebene Dauer.",
+        "Senke die Beine kontrolliert ab."
+      ],
+      "instructions_es": [
+        "Siéntate en el suelo o empuja hacia arriba en barras paralelas con los brazos rectos.",
+        "Bloquea los codos y deprime los hombros.",
+        "Eleva las piernas rectas al frente paralelas al suelo.",
+        "Forma una L con el cuerpo.",
+        "Mantén la posición durante el tiempo indicado.",
+        "Baja las piernas con control para salir."
+      ],
+      "tips_en": [
+        "Bend your knees into a tuck position if the full hold is too hard.",
+        "Point your toes and squeeze your quads to keep legs straight.",
+        "Breathe steadily during the hold rather than holding your breath."
+      ],
+      "tips_de": [
+        "Halte die Knie durchgestreckt und ziehe die Zehen lang nach vorn.",
+        "Atme während des Haltens ruhig weiter, statt die Luft anzuhalten.",
+        "Beginne mit kurzen Haltezeiten und steigere die Dauer schrittweise."
+      ],
+      "tips_es": [
+        "Mantén las puntas de los pies estiradas hacia delante.",
+        "Si no llegas, empieza con las rodillas recogidas.",
+        "Respira de forma constante; no aguantes el aire durante el sostén."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/l-sit-main.webp"
+        }
+      }
+    },
+    {
+      "id": "landmine-press",
+      "name_en": "Landmine Press",
+      "name_de": "Landmine Press",
+      "name_es": "Press Landmine",
+      "description_en": "A two-handed shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.",
+      "description_de": "Eine beidhändige Schulterdrückübung mit einer in einem Landmine-Aufsatz verankerten Langhantel, die durch den natürlichen Bogen gelenkschonend ist.",
+      "description_es": "Un press de hombros a dos manos con una barra fijada en un accesorio landmine, cuyo arco natural reduce el estrés en la articulación del hombro.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "push_day"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Load one end of a barbell into a landmine attachment and load the other end with a plate.",
+        "Stand in a staggered or square stance and cup the sleeve end of the barbell in both hands at chest height.",
+        "Brace your core and press the bar forward and upward along its natural arc.",
+        "Fully extend your arms without locking the elbows, then lower the bar back under control.",
+        "Keep both hands on the bar throughout and repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Ein Ende der Langhantel in den Landmine-Aufsatz einlegen und das freie Ende mit einer Scheibe beladen.",
+        "In versetzter oder schulterbreiter Stellung stehen und das freie Ende der Stange mit beiden Händen auf Brusthöhe umfassen.",
+        "Rumpf stabilisieren und die Stange entlang ihres natürlichen Bogens nach vorne und oben drücken.",
+        "Die Arme vollständig strecken, ohne die Ellbogen durchzudrücken, dann kontrolliert absenken.",
+        "Beide Hände bleiben an der Stange; für die gewünschte Wiederholungszahl wiederholen."
+      ],
+      "instructions_es": [
+        "Inserta un extremo de la barra en el accesorio landmine y carga el extremo libre con un disco.",
+        "Párate en postura escalonada o paralela y sujeta el extremo libre de la barra con ambas manos a la altura del pecho.",
+        "Activa el core y empuja la barra hacia adelante y arriba siguiendo su arco natural.",
+        "Extiende completamente los brazos sin bloquear los codos, luego baja con control.",
+        "Mantén ambas manos en la barra y repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your torso upright and avoid leaning excessively into the press.",
+        "The angled path makes it more shoulder-friendly than a strict overhead press.",
+        "Use a push-press leg drive for heavier loads."
+      ],
+      "tips_de": [
+        "Oberkörper aufrecht halten und nicht zu weit in den Druck einlehnen.",
+        "Der schräge Bewegungsweg ist schulterfreundlicher als ein strenger Overhead Press.",
+        "Für schwere Lasten den Beineinsatz eines Push Press nutzen."
+      ],
+      "tips_es": [
+        "Mantén el torso erguido y evita inclinarte excesivamente hacia el press.",
+        "La trayectoria angular es más amigable para el hombro que un press estricto sobre la cabeza.",
+        "Usa impulso de piernas estilo push press para cargas más pesadas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/landmine-press-start.webp",
+          "peak": "images/flat/landmine-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "lat-pulldown",
+      "name_en": "Lat Pulldown",
+      "name_de": "Latzug",
+      "name_es": "Jalón al Pecho",
+      "description_en": "A cable machine exercise targeting the latissimus dorsi.",
+      "description_de": "Eine Kabelzugübung, die den Latissimus dorsi anspricht.",
+      "description_es": "Un ejercicio en máquina de polea que trabaja el dorsal ancho.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "cable",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "variation_group": "pull-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit at the lat pulldown machine with thighs secured under the pads.",
+        "Grip the wide bar with an overhand grip.",
+        "Pull the bar down to your upper chest, squeezing your lats.",
+        "Slowly return the bar to the starting position.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich an das Latzuggerät und sichere die Oberschenkel unter den Polstern.",
+        "Greife die breite Stange im Obergriff.",
+        "Ziehe die Stange zur Oberseite der Brust und spanne den Latissimus an.",
+        "Führe die Stange langsam in die Ausgangsposition zurück.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de jalón con los muslos sujetos bajo los rodillos.",
+        "Agarra la barra ancha con un agarre en pronación.",
+        "Jala la barra hasta la parte superior del pecho apretando los dorsales.",
+        "Regresa la barra lentamente a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Drive your elbows down and back rather than pulling with your hands.",
+        "Avoid leaning far back or using momentum to move the weight.",
+        "Keep your chest lifted and shoulders down away from your ears."
+      ],
+      "tips_de": [
+        "Leite den Zug über die Ellbogen ein, nicht über die Hände.",
+        "Lehne den Oberkörper nur leicht zurück und vermeide jeden Schwung.",
+        "Strecke die Arme oben vollständig, ohne die Schulterspannung zu verlieren."
+      ],
+      "tips_es": [
+        "Inicia el tirón bajando los omóplatos, no doblando los codos.",
+        "Evita balancear el torso para mover el peso.",
+        "Dirige los codos hacia abajo y atrás, no hacia fuera."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/lat-pulldown-start.webp",
+          "peak": "images/flat/lat-pulldown-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "lateral-raise",
+      "name_en": "Dumbbell Lateral Raise",
+      "name_de": "Kurzhantel Seitheben",
+      "name_es": "Elevación Lateral con Mancuernas",
+      "description_en": "An isolation movement targeting the lateral deltoid for shoulder width.",
+      "description_de": "Eine Isolationsübung für den lateralen Deltamuskel zur Schulterbreite.",
+      "description_es": "Un movimiento de aislamiento que trabaja el deltoides lateral para ganar anchura en los hombros.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "lateral-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding dumbbells at your sides.",
+        "Raise the dumbbells out to the sides until arms are parallel to the floor.",
+        "Lower under control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Stehe mit Kurzhanteln seitlich an den Hüften.",
+        "Hebe die Kurzhanteln seitlich an, bis die Arme parallel zum Boden sind.",
+        "Senke kontrolliert ab.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Párate con mancuernas a los costados.",
+        "Eleva las mancuernas hacia los lados hasta que los brazos queden paralelos al suelo.",
+        "Baja de forma controlada.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Slight bend in the elbows.",
+        "Lead with your elbows, not your hands."
+      ],
+      "tips_de": [
+        "Leichte Beugung in den Ellbogen.",
+        "Führe die Bewegung mit den Ellbogen an, nicht mit den Händen."
+      ],
+      "tips_es": [
+        "Ligera flexión en los codos.",
+        "Guía con los codos, no con las manos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/lateral-raise-start.webp",
+          "peak": "images/flat/lateral-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "leg-curl",
+      "name_en": "Lying Leg Curl",
+      "name_de": "Liegender Beinbeuger",
+      "name_es": "Curl de Piernas Tumbado",
+      "description_en": "An isolation exercise for the hamstrings using a leg curl machine.",
+      "description_de": "Eine Isolationsübung für die Beinbeuger am Beinbeugeautomaten.",
+      "description_es": "Un ejercicio de aislamiento para los isquiotibiales usando la máquina de curl de piernas.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "leg_curl",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "leg-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie face down on the leg curl machine with ankles under the pad.",
+        "Curl your heels toward your glutes.",
+        "Squeeze your hamstrings at the top.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Lege dich bäuchlings auf das Beinbuggerät mit den Fußknöcheln unter der Rolle.",
+        "Beuge die Fersen Richtung Gesäß.",
+        "Spanne die Beinbeuger am höchsten Punkt an.",
+        "Senke kontrolliert ab.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Túmbate boca abajo en la máquina de curl de piernas con los tobillos bajo el rodillo.",
+        "Lleva los talones hacia los glúteos.",
+        "Aprieta los isquiotibiales en la parte superior.",
+        "Baja con control.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your hips pressed into the bench throughout the set.",
+        "Avoid jerking the weight up with your lower back.",
+        "Use a full range of motion without letting the stack slam down."
+      ],
+      "tips_de": [
+        "Drücke die Hüfte während der gesamten Bewegung fest ins Polster.",
+        "Vermeide ein Hohlkreuz, indem du den Bauch leicht anspannst.",
+        "Lass das Gewicht zwischen den Wiederholungen nicht absetzen, halte die Spannung."
+      ],
+      "tips_es": [
+        "Mantén las caderas pegadas al banco durante todo el recorrido.",
+        "Evita arquear la zona lumbar al subir los talones.",
+        "Elige un peso que permita un recorrido completo y controlado."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/leg-curl-start.webp",
+          "peak": "images/flat/leg-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "leg-extension",
+      "name_en": "Leg Extension",
+      "name_de": "Beinstrecker",
+      "name_es": "Extensión de Piernas",
+      "description_en": "An isolation exercise for the quadriceps using a machine.",
+      "description_de": "Eine Isolationsübung für den Quadrizeps am Streckmaschine.",
+      "description_es": "Un ejercicio de aislamiento para los cuádriceps usando una máquina.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "leg_extension",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "quadriceps"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "leg-extension",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the leg extension machine with ankles behind the pad.",
+        "Extend your legs until they are straight.",
+        "Squeeze your quads at the top.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich in die Beinstreckmaschine mit den Fußknöcheln hinter der Rolle.",
+        "Strecke die Beine, bis sie gerade sind.",
+        "Spanne den Quadrizeps am höchsten Punkt an.",
+        "Senke kontrolliert ab.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de extensión de piernas con los tobillos detrás del rodillo.",
+        "Extiende las piernas hasta que queden rectas.",
+        "Aprieta los cuádriceps en la parte superior.",
+        "Baja con control.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Adjust the seat so your knees align with the machine's pivot point.",
+        "Keep your back pressed against the pad throughout.",
+        "Avoid swinging the weight up with momentum."
+      ],
+      "tips_de": [
+        "Richte den Sitz so ein, dass deine Knie mit dem Drehpunkt der Maschine fluchten.",
+        "Halte den Rücken fest an der Lehne, ohne die Hüfte anzuheben.",
+        "Arbeite ohne Schwung und lass das Gewicht nicht auf den Stapel fallen."
+      ],
+      "tips_es": [
+        "Alinea las rodillas con el eje de giro de la máquina.",
+        "Sube el peso sin lanzarlo con impulso.",
+        "Agárrate a las asas para mantener la cadera estable en el asiento."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/leg-extension-start.webp",
+          "peak": "images/flat/leg-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "leg-press",
+      "name_en": "Leg Press",
+      "name_de": "Beinpresse",
+      "name_es": "Prensa de Piernas",
+      "description_en": "A machine-based compound movement for the quads and glutes.",
+      "description_de": "Eine maschinengestützte Grundübung für Quadrizeps und Gesäßmuskeln.",
+      "description_es": "Un movimiento compuesto en máquina para cuádriceps y glúteos.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "leg_press",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "leg-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the leg press machine with feet shoulder-width apart on the platform.",
+        "Release the safety catches and lower the platform by bending your knees.",
+        "Push the platform back up until legs are nearly straight.",
+        "Do not lock your knees at the top.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich in die Beinpresse mit den Füßen schulterbreit auf der Plattform.",
+        "Löse die Sicherungen und senke die Plattform durch Beugen der Knie.",
+        "Drücke die Plattform zurück, bis die Beine fast gestreckt sind.",
+        "Strecke die Knie am höchsten Punkt nicht vollständig durch.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en la prensa de piernas con los pies a la anchura de los hombros sobre la plataforma.",
+        "Suelta los seguros y baja la plataforma doblando las rodillas.",
+        "Empuja la plataforma hacia arriba hasta que las piernas queden casi rectas.",
+        "No bloquees las rodillas en la parte superior.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your lower back and hips pressed into the seat.",
+        "Lower only as far as you can without your hips tucking under.",
+        "Drive evenly through your whole foot, not just your toes."
+      ],
+      "tips_de": [
+        "Halte den unteren Rücken am Polster, statt ihn unten abzurollen.",
+        "Lass die Knie in Linie mit den Fußspitzen arbeiten.",
+        "Drücke gleichmäßig über die ganze Fußsohle, vor allem über die Fersen."
+      ],
+      "tips_es": [
+        "Mantén la zona lumbar pegada al respaldo en todo momento.",
+        "Baja solo hasta donde la cadera no se despegue.",
+        "Alinea las rodillas con las puntas de los pies."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/leg-press-start.webp",
+          "peak": "images/flat/leg-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "legs-up-the-wall",
+      "name_en": "Legs-Up-the-Wall Pose",
+      "name_de": "Beine an der Wand",
+      "name_es": "Piernas en la Pared",
+      "description_en": "A restorative position with the hips close to a wall and the legs resting vertically against it, used for recovery rather than for effort.",
+      "description_de": "Eine regenerative Position mit dem Becken nah an der Wand und senkrecht angelehnten Beinen - gedacht für Erholung, nicht für Anstrengung.",
+      "description_es": "Una posición restaurativa con las caderas cerca de una pared y las piernas apoyadas en vertical, pensada para recuperar y no para esforzarse.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit sideways next to a wall with one hip touching it.",
+        "Swing the legs up the wall as you lie back, so the hips end close to the base of the wall.",
+        "Let the legs rest against the wall with the feet relaxed and the arms open at the sides.",
+        "Stay for the prescribed time, breathing slowly.",
+        "Bend the knees and roll to one side to come out."
+      ],
+      "instructions_de": [
+        "Setz dich seitlich neben eine Wand, eine Hüfte berührt sie.",
+        "Schwing die Beine an der Wand nach oben, während du dich zurücklegst, sodass das Becken nah an der Wand endet.",
+        "Lass die Beine an der Wand ruhen, die Füße entspannt, die Arme seitlich geöffnet.",
+        "Bleib für die vorgegebene Zeit und atme langsam.",
+        "Beug die Knie und roll dich zur Seite, um herauszukommen."
+      ],
+      "instructions_es": [
+        "Siéntate de lado junto a una pared con una cadera en contacto con ella.",
+        "Sube las piernas por la pared mientras te tumbas, de modo que las caderas queden cerca de la base.",
+        "Deja las piernas apoyadas en la pared, los pies relajados y los brazos abiertos a los lados.",
+        "Permanece durante el tiempo indicado, respirando despacio.",
+        "Flexiona las rodillas y rueda hacia un lado para salir."
+      ],
+      "tips_en": [
+        "Slide the hips a few centimetres away from the wall if the hamstrings feel pulled.",
+        "Place a folded blanket under the pelvis for a gentler, more supported version.",
+        "Keep the legs passive; this position is meant to cost no effort."
+      ],
+      "tips_de": [
+        "Schieb das Becken ein paar Zentimeter von der Wand weg, wenn die Beinrückseite zieht.",
+        "Leg eine gefaltete Decke unter das Becken für eine sanftere, gestützte Variante.",
+        "Lass die Beine passiv - diese Position soll keine Anstrengung kosten."
+      ],
+      "tips_es": [
+        "Aleja las caderas unos centímetros de la pared si notas tirón en los isquiotibiales.",
+        "Coloca una manta doblada bajo la pelvis para una versión más suave y sostenida.",
+        "Mantén las piernas pasivas; esta posición no debe costar esfuerzo."
+      ],
+      "met": 1.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/legs-up-the-wall-main.webp"
+        }
+      }
+    },
+    {
+      "id": "lizard-stretch",
+      "name_en": "Lizard Stretch",
+      "name_de": "Eidechsen-Dehnung",
+      "name_es": "Estiramiento del Lagarto",
+      "description_en": "A deep lunge stretch that opens the hip flexors, groin and glutes with the forearms lowered toward the floor.",
+      "description_de": "Eine tiefe Ausfalldehnung, die Hüftbeuger, Leiste und Gesäß öffnet, während die Unterarme Richtung Boden sinken.",
+      "description_es": "Un estiramiento en zancada profunda que abre los flexores de cadera, la ingle y los glúteos con los antebrazos hacia el suelo.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "adductors",
+        "hip_flexors"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Step one foot forward into a deep lunge, foot placed wide.",
+        "Lower both forearms toward the floor inside the front foot.",
+        "Extend the back leg straight and let the hips sink.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Setze einen Fuß weit nach vorn in einen tiefen Ausfallschritt.",
+        "Senke beide Unterarme Richtung Boden, innen neben dem vorderen Fuß.",
+        "Strecke das hintere Bein und lasse die Hüfte sinken.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Da un paso adelante a una zancada profunda, con el pie bien abierto.",
+        "Baja ambos antebrazos hacia el suelo por dentro del pie delantero.",
+        "Extiende la pierna trasera y deja que la cadera baje.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Rest on your hands instead of forearms for an easier version.",
+        "Stretch to mild tension, never to pain."
+      ],
+      "tips_de": [
+        "Stütze dich auf die Hände statt die Unterarme für eine leichtere Variante.",
+        "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
+      ],
+      "tips_es": [
+        "Apóyate en las manos en vez de los antebrazos para una versión más fácil.",
+        "Estira hasta una tensión leve, nunca hasta el dolor."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/lizard-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "locust-pose",
+      "name_en": "Locust Pose",
+      "name_de": "Heuschrecke",
+      "name_es": "Postura del Saltamontes",
+      "description_en": "A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load.",
+      "description_de": "Ein Halt in Bauchlage, bei dem Brust, Arme und Beine abheben - die gesamte Rückenkette arbeitet isometrisch ganz ohne Zusatzlast.",
+      "description_es": "Un sostén boca abajo en el que pecho, brazos y piernas se despegan del suelo, de modo que toda la cadena posterior trabaja de forma isométrica sin carga externa.",
+      "category": "strength",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "calisthenics"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie face down with the arms alongside the body and the forehead on the mat.",
+        "Lengthen the back of the neck and reach the fingertips towards the feet.",
+        "Lift the chest, arms and both legs off the floor at the same time.",
+        "Hold the lifted position for the prescribed time, keeping the gaze down.",
+        "Lower everything down together and rest."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Bauch, die Arme neben dem Körper, die Stirn auf der Matte.",
+        "Verlänger den Nacken und streck die Fingerspitzen Richtung Füße.",
+        "Heb Brust, Arme und beide Beine gleichzeitig vom Boden ab.",
+        "Halte die angehobene Position für die vorgegebene Zeit, der Blick bleibt nach unten gerichtet.",
+        "Senk alles gemeinsam ab und ruh dich aus."
+      ],
+      "instructions_es": [
+        "Túmbate boca abajo con los brazos junto al cuerpo y la frente en la esterilla.",
+        "Alarga la nuca y estira las yemas de los dedos hacia los pies.",
+        "Eleva a la vez el pecho, los brazos y ambas piernas.",
+        "Mantén la posición elevada durante el tiempo indicado, con la mirada hacia el suelo.",
+        "Baja todo a la vez y descansa."
+      ],
+      "tips_en": [
+        "Lift with the length of the spine rather than cranking the head up.",
+        "Keep the legs about hip-width apart and the knees straight.",
+        "Start with the legs only, then add the chest, if the full lift is too much."
+      ],
+      "tips_de": [
+        "Heb aus der Länge der Wirbelsäule, statt den Kopf hochzureißen.",
+        "Halte die Beine etwa hüftbreit und die Knie gestreckt.",
+        "Beginn nur mit den Beinen und nimm die Brust dazu, wenn der volle Lift zu viel ist."
+      ],
+      "tips_es": [
+        "Eleva desde el alargamiento de la columna en lugar de tirar de la cabeza hacia arriba.",
+        "Mantén las piernas a la anchura de las caderas y las rodillas estiradas.",
+        "Empieza elevando solo las piernas y añade el pecho después si la versión completa es demasiado."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/locust-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "low-lunge",
+      "name_en": "Low Lunge",
+      "name_de": "Tiefer Ausfallschritt",
+      "name_es": "Zancada Baja",
+      "description_en": "A kneeling split-stance stretch: the back knee rests on the floor while the hips sink forward, lengthening the hip flexor of the rear leg.",
+      "description_de": "Eine kniende Schrittstellung: das hintere Knie liegt am Boden, die Hüften sinken nach vorn und verlängern den Hüftbeuger des hinteren Beins.",
+      "description_es": "Un estiramiento en paso largo con la rodilla trasera apoyada: las caderas se hunden hacia delante y alargan el flexor de la cadera de la pierna de atrás.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hip_flexors",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "From kneeling, step one foot forward so the knee stacks over the ankle.",
+        "Lower the back knee to the floor and untuck that foot.",
+        "Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen.",
+        "Lift the chest, raise the arms if it feels good, and hold for the prescribed time.",
+        "Step back and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Stell aus dem Kniestand einen Fuß nach vorn, das Knie über dem Sprunggelenk.",
+        "Setz das hintere Knie ab und leg den Fußrücken flach auf.",
+        "Kipp das Steißbein leicht ein und schieb die Hüften nach vorn, bis die Vorderseite des hinteren Oberschenkels zieht.",
+        "Heb den Brustkorb, nimm die Arme nach oben, wenn es gut tut, und halte für die vorgegebene Zeit.",
+        "Komm zurück und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Desde la posición de rodillas, adelanta un pie para que la rodilla quede sobre el tobillo.",
+        "Apoya la rodilla trasera en el suelo y deja el empeine estirado.",
+        "Mete ligeramente el coxis y empuja las caderas hacia delante hasta notar el alargamiento en la parte frontal del muslo trasero.",
+        "Eleva el pecho, sube los brazos si te resulta agradable y mantén durante el tiempo indicado.",
+        "Vuelve atrás y repite del otro lado."
+      ],
+      "tips_en": [
+        "Pad the back knee with a folded mat if the floor is hard.",
+        "Squeeze the back glute to deepen the stretch without arching the lower back.",
+        "Keep the front knee above the ankle rather than letting it slide forward."
+      ],
+      "tips_de": [
+        "Polstere das hintere Knie mit einer gefalteten Matte, wenn der Boden hart ist.",
+        "Spann die hintere Gesäßmuskulatur an, um die Dehnung ohne Hohlkreuz zu vertiefen.",
+        "Halte das vordere Knie über dem Sprunggelenk, statt es nach vorn rutschen zu lassen."
+      ],
+      "tips_es": [
+        "Acolcha la rodilla trasera con una esterilla doblada si el suelo es duro.",
+        "Aprieta el glúteo de atrás para profundizar el estiramiento sin arquear la zona lumbar.",
+        "Mantén la rodilla delantera sobre el tobillo en lugar de dejarla deslizarse hacia delante."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/low-lunge-main.webp"
+        }
+      }
+    },
+    {
+      "id": "low-lunge-to-half-split",
+      "name_en": "Low Lunge to Half Split",
+      "name_de": "Tiefer Ausfallschritt zum halben Spagat",
+      "name_es": "Zancada Baja a Medio Split",
+      "description_en": "A moving hamstring and hip-flexor sequence: from a low lunge the hips shift back over the rear knee and the front leg straightens into a half split, then the hips travel forward into the lunge again.",
+      "description_de": "Eine bewegte Abfolge für Beinrückseite und Hüftbeuger: aus dem tiefen Ausfallschritt wandert die Hüfte zurück über das hintere Knie und das vordere Bein streckt sich in den halben Spagat, dann gleitet die Hüfte wieder nach vorn.",
+      "description_es": "Una secuencia en movimiento para isquiotibiales y flexores de cadera: desde una zancada baja las caderas retroceden sobre la rodilla trasera y la pierna delantera se estira en medio split, y después las caderas vuelven a deslizarse hacia delante.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "hip_flexors"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start in a low lunge with the back knee on the floor and the front knee over the ankle.",
+        "Press the hands into the floor or onto blocks either side of the front foot.",
+        "Shift the hips back over the back knee and straighten the front leg, flexing that foot.",
+        "Hold the half split briefly, then glide the hips forward into the low lunge again.",
+        "Repeat for the desired number of repetitions and change sides."
+      ],
+      "instructions_de": [
+        "Beginn im tiefen Ausfallschritt, das hintere Knie am Boden, das vordere Knie über dem Sprunggelenk.",
+        "Druck die Hände in den Boden oder auf Blöcke neben dem vorderen Fuß.",
+        "Schieb die Hüfte zurück über das hintere Knie und streck das vordere Bein, den Fuß angezogen.",
+        "Halte den halben Spagat kurz und gleite mit der Hüfte wieder nach vorn in den Ausfallschritt.",
+        "Wiederhole für die gewünschte Anzahl und wechsle die Seite."
+      ],
+      "instructions_es": [
+        "Empieza en zancada baja con la rodilla trasera en el suelo y la delantera sobre el tobillo.",
+        "Apoya las manos en el suelo o en bloques a ambos lados del pie delantero.",
+        "Lleva las caderas atrás sobre la rodilla trasera y estira la pierna delantera con el pie en flexión.",
+        "Sostén el medio split un instante y desliza las caderas hacia delante otra vez a la zancada.",
+        "Repite las veces indicadas y cambia de lado."
+      ],
+      "tips_en": [
+        "Keep the back of the front leg long: bend the knee slightly rather than rounding the spine to reach.",
+        "Move the hips, not the front foot; the foot stays where it started.",
+        "Pad the back knee and use blocks under the hands if the floor is out of reach."
+      ],
+      "tips_de": [
+        "Halte die Rückseite des vorderen Beins lang: beug das Knie lieber leicht, als die Wirbelsäule zu runden.",
+        "Es bewegt sich die Hüfte, nicht der vordere Fuß - der bleibt, wo er ist.",
+        "Polstere das hintere Knie und nimm Blöcke unter die Hände, wenn der Boden zu weit weg ist."
+      ],
+      "tips_es": [
+        "Mantén larga la parte posterior de la pierna delantera: flexiona un poco la rodilla en lugar de redondear la columna para llegar.",
+        "Se mueven las caderas, no el pie delantero; el pie se queda donde estaba.",
+        "Acolcha la rodilla trasera y usa bloques bajo las manos si el suelo queda lejos."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/low-lunge-to-half-split-start.webp",
+          "peak": "images/flat/low-lunge-to-half-split-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "lunge",
+      "name_en": "Lunge",
+      "name_de": "Ausfallschritt",
+      "name_es": "Zancada",
+      "description_en": "A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time.",
+      "description_de": "Ein Ausfallschritt nach vorn mit dem eigenen Körpergewicht — trainiert Quadrizeps, Gesäßmuskeln und Gleichgewicht einbeinig.",
+      "description_es": "Una zancada hacia delante con el peso corporal, entrenando cuádriceps, glúteos y equilibrio una pierna a la vez.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall with your feet hip-width apart.",
+        "Step forward with one leg into a long stride.",
+        "Lower your back knee toward the floor until both knees form 90-degree angles.",
+        "Drive through your front heel to return to standing.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Stehe aufrecht mit hüftbreit gestellten Füßen.",
+        "Mache einen großen Schritt nach vorne mit einem Bein.",
+        "Senke das hintere Knie Richtung Boden, bis beide Knie einen 90-Grad-Winkel bilden.",
+        "Drücke durch die vordere Ferse zurück in den Stand.",
+        "Absolviere alle Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Párate erguido con los pies a la anchura de las caderas.",
+        "Da un paso adelante largo con una pierna.",
+        "Baja la rodilla trasera hacia el suelo hasta que ambas rodillas formen ángulos de 90 grados.",
+        "Empuja con el talón delantero para volver a la posición de pie.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Take a stride long enough for both knees to reach about 90 degrees.",
+        "Keep your torso upright and eyes forward.",
+        "Push through the front heel to return in one strong motion."
+      ],
+      "tips_de": [
+        "Mache den Schritt so lang, dass beide Knie etwa 90 Grad erreichen.",
+        "Halte den Oberkörper aufrecht und den Blick nach vorn.",
+        "Drücke dich über die vordere Ferse in einer kraftvollen Bewegung zurück."
+      ],
+      "tips_es": [
+        "Da una zancada lo bastante larga para que ambas rodillas lleguen a unos 90 grados.",
+        "Mantén el torso erguido y la mirada al frente.",
+        "Empuja con el talón delantero para volver en un solo movimiento potente."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/lunge-start.webp",
+          "peak": "images/flat/lunge-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "lying-leg-raise",
+      "name_en": "Lying Leg Raise",
+      "name_de": "Liegendes Beinheben",
+      "name_es": "Elevación de Piernas Acostado",
+      "description_en": "A floor-based core exercise that targets the lower abs and hip flexors by raising straight legs from a supine position.",
+      "description_de": "Eine Bodenübung für die untere Bauchmuskulatur und Hüftbeuger, bei der die gestreckten Beine aus der Rückenlage angehoben werden.",
+      "description_es": "Un ejercicio de suelo para el abdomen bajo y los flexores de cadera que consiste en elevar las piernas rectas desde posición supina.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "core_focus"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Lie flat on your back with legs straight and hands under your lower back or gripping a stable surface behind your head.",
+        "Keeping your legs together and core braced, raise them to vertical (or as high as flexibility allows).",
+        "Pause briefly at the top.",
+        "Lower your legs slowly toward the floor without letting them touch.",
+        "Repeat for the desired reps."
+      ],
+      "instructions_de": [
+        "Flach auf dem Rücken liegen, Beine gestreckt, Hände unter dem unteren Rücken oder an einem Griff hinter dem Kopf.",
+        "Beine zusammenhalten, Rumpf stabilisieren und die Beine senkrecht heben.",
+        "Kurz oben halten.",
+        "Beine langsam Richtung Boden absenken, ohne sie abzulegen.",
+        "Gewünschte Wiederholungsanzahl ausführen."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con las piernas rectas y las manos bajo la zona lumbar o sujetando una superficie estable detrás de la cabeza.",
+        "Con las piernas juntas y el core activado, eleva las piernas hasta la vertical.",
+        "Pausa brevemente arriba.",
+        "Baja las piernas despacio hacia el suelo sin llegar a apoyarlas.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Press your lower back into the floor throughout to protect the lumbar spine.",
+        "Avoid swinging — control the descent to maximize tension.",
+        "Bend the knees slightly if hamstring flexibility is a limiting factor."
+      ],
+      "tips_de": [
+        "Den unteren Rücken während der gesamten Übung auf dem Boden halten.",
+        "Nicht schwingen — kontrolliertes Absenken für maximale Spannung.",
+        "Bei eingeschränkter Hamstring-Flexibilität die Knie leicht beugen."
+      ],
+      "tips_es": [
+        "Mantén la zona lumbar pegada al suelo durante todo el ejercicio.",
+        "Evita el balanceo — controla el descenso para maximizar la tensión.",
+        "Dobla ligeramente las rodillas si la flexibilidad de los isquiotibiales lo requiere."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/lying-leg-raise-start.webp",
+          "peak": "images/flat/lying-leg-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "lying-tricep-extension",
+      "name_en": "Lying Tricep Extension",
+      "name_de": "Liegend Trizeps-Strecken",
+      "name_es": "Extensión de Tríceps Tumbado",
+      "description_en": "A lying isolation exercise lowering the weight toward the forehead and extending the elbows to work the triceps.",
+      "description_de": "Eine Isolationsübung in Rückenlage, bei der du das Gewicht Richtung Stirn senkst und die Ellbogen streckst, um den Trizeps zu trainieren.",
+      "description_es": "Un ejercicio de aislamiento tumbado que baja el peso hacia la frente y extiende los codos para trabajar los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
+      ],
+      "variation_group": "skull-crusher",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie flat on a bench with a barbell or dumbbells held overhead.",
+        "Keep your upper arms vertical and elbows pointed forward.",
+        "Lower the weight toward your forehead by bending your elbows.",
+        "Extend your arms back to the starting position.",
+        "Squeeze your triceps at the top.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Lege dich flach auf eine Bank mit einer Langhantel oder Kurzhanteln über dem Kopf.",
+        "Halte die Oberarme senkrecht und Ellbogen nach vorne gerichtet.",
+        "Senke das Gewicht zur Stirn, indem du die Ellbogen beugst.",
+        "Strecke die Arme zurück in die Ausgangsposition.",
+        "Spanne den Trizeps am höchsten Punkt an.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Túmbate en un banco con una barra o mancuernas sostenidas sobre la cabeza.",
+        "Mantén los brazos superiores verticales y los codos apuntando hacia adelante.",
+        "Baja el peso hacia la frente doblando los codos.",
+        "Extiende los brazos de vuelta a la posición inicial.",
+        "Aprieta los tríceps en la parte superior.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your upper arms vertical and elbows pointing forward.",
+        "Move only at the elbows, not the shoulders.",
+        "Lower the weight under control rather than dropping it."
+      ],
+      "tips_de": [
+        "Halte die Oberarme senkrecht und die Ellbogen nach vorne zeigend.",
+        "Bewege dich nur in den Ellbogen, nicht in den Schultern.",
+        "Senke das Gewicht kontrolliert ab, statt es fallen zu lassen."
+      ],
+      "tips_es": [
+        "Mantén los brazos verticales y los codos apuntando hacia delante.",
+        "Mueve solo los codos, no los hombros.",
+        "Baja el peso con control en lugar de dejarlo caer."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/lying-tricep-extension-start.webp",
+          "peak": "images/flat/lying-tricep-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-back-extension",
+      "name_en": "Machine Back Extension",
+      "name_de": "Rückenstrecker an der Maschine",
+      "name_es": "Extensión de Espalda en Máquina",
+      "description_en": "A seated machine isolation exercise for the lower back: with the hips and legs held in place, the torso is driven backwards against a padded lever to extend the spine against a weight stack.",
+      "description_de": "Eine Isolationsübung für den unteren Rücken im Sitzen: Hüfte und Beine bleiben fixiert, während der Oberkörper gegen ein gepolstertes Hebelpolster nach hinten gedrückt und die Wirbelsäule gegen den Gewichtsblock gestreckt wird.",
+      "description_es": "Un ejercicio de aislamiento sentado para la zona lumbar: con la cadera y las piernas fijas, el torso empuja hacia atrás contra un rodillo acolchado y extiende la columna venciendo la placa de pesas.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "back_extension_machine",
+      "body_part": "back",
+      "primary_muscles": [
+        "erector_spinae"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "goals": [
+        "hypertrophy",
+        "rehabilitation"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "back-extension",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the back extension machine with your feet flat on the foot platform and the roller pad set behind your upper back, just below the shoulder blades.",
+        "Grip the handles at your sides and let your torso come forward into a slight flexion — this is the starting position.",
+        "Push back against the pad by extending your spine until your torso is leaning back and your lower back is fully contracted.",
+        "Pause briefly at full extension, then return to the starting position under control, resisting the weight stack on the way back.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Setz dich in die Rückenstreckmaschine, die Füße flach auf der Fußplatte, und stelle das Polster so ein, dass es knapp unterhalb der Schulterblätter am oberen Rücken anliegt.",
+        "Greif die seitlichen Griffe und lass den Oberkörper leicht nach vorn kommen — das ist die Ausgangsposition.",
+        "Drück gegen das Polster nach hinten, indem du die Wirbelsäule streckst, bis der Oberkörper zurückgelehnt ist und der untere Rücken voll angespannt arbeitet.",
+        "Halte kurz in der vollen Streckung und komm dann kontrolliert zurück in die Ausgangsposition, während du dem Gewicht entgegenarbeitest.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de extensión de espalda con los pies apoyados en la plataforma y ajusta el rodillo para que quede sobre la parte alta de la espalda, justo por debajo de los omóplatos.",
+        "Agarra las manijas laterales y deja que el torso venga ligeramente hacia delante: esta es la posición inicial.",
+        "Empuja hacia atrás contra el rodillo extendiendo la columna hasta que el torso quede inclinado hacia atrás y la zona lumbar esté totalmente contraída.",
+        "Haz una pausa breve en la extensión completa y regresa a la posición inicial de forma controlada, resistiendo el peso durante el recorrido.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Set the pad across your upper back just below the shoulder blades — too high and it presses on your neck, too low and you lose range of motion.",
+        "Extend with your lower back rather than throwing your head and shoulders backwards, and keep both directions slow.",
+        "Stop at a neutral, fully extended trunk instead of forcing the spine past it, and start light — the lower back responds better to controlled reps than to heavy loads."
+      ],
+      "tips_de": [
+        "Setz das Polster knapp unter die Schulterblätter — zu hoch drückt es in den Nacken, zu tief verlierst du Bewegungsumfang.",
+        "Streck aus dem unteren Rücken heraus, statt Kopf und Schultern nach hinten zu werfen, und bleib in beide Richtungen langsam.",
+        "Hör bei neutral gestrecktem Oberkörper auf, statt die Wirbelsäule darüber hinaus zu drücken, und fang leicht an — der untere Rücken mag saubere Wiederholungen lieber als viel Gewicht."
+      ],
+      "tips_es": [
+        "Coloca el rodillo justo por debajo de los omóplatos: más arriba presiona el cuello y más abajo pierdes recorrido.",
+        "Extiende desde la zona lumbar en lugar de lanzar la cabeza y los hombros hacia atrás, y mantén lento el movimiento en ambos sentidos.",
+        "Detente con el torso extendido en posición neutra en lugar de forzar la columna más allá, y empieza con poco peso: la zona lumbar responde mejor a repeticiones controladas que a cargas altas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-back-extension-start.webp",
+          "peak": "images/flat/machine-back-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-bicep-curl",
+      "name_en": "Machine Bicep Curl",
+      "name_de": "Maschine Bizeps-Curl",
+      "name_es": "Curl de Bíceps en Máquina",
+      "description_en": "A machine-based bicep curl for isolated arm training.",
+      "description_de": "Ein maschinengestützter Bizeps-Curl für isoliertes Armtraining.",
+      "description_es": "Un curl de bíceps en máquina para el entrenamiento aislado de brazos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "bicep_curl_machine",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the machine and adjust the pad to your arm length.",
+        "Grip the handles with an underhand grip.",
+        "Curl the handles toward your shoulders.",
+        "Lower with control.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich in die Maschine und passe das Polster an deine Armlänge an.",
+        "Greife die Griffe im Untergriff.",
+        "Beuge die Griffe zu den Schultern.",
+        "Senke kontrolliert ab.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina y ajusta el rodillo a la longitud de tus brazos.",
+        "Agarra las manijas con agarre en supinación.",
+        "Lleva las manijas hacia los hombros.",
+        "Baja con control.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your upper arms pressed into the pad throughout the set.",
+        "Avoid shrugging your shoulders as you curl.",
+        "Extend your arms fully at the bottom without bouncing."
+      ],
+      "tips_de": [
+        "Halte die Oberarme während der gesamten Bewegung fest auf dem Polster.",
+        "Lass die Schultern unten, damit die Arbeit im Bizeps bleibt.",
+        "Strecke die Arme unten fast vollständig, ohne die Spannung zu verlieren."
+      ],
+      "tips_es": [
+        "Mantén los codos apoyados en la almohadilla en todo momento.",
+        "Evita encoger los hombros al subir las asas.",
+        "Baja hasta casi extender los brazos sin perder la tensión."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-bicep-curl-start.webp",
+          "peak": "images/flat/machine-bicep-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-calf-raise",
+      "name_en": "Machine Calf Raise",
+      "name_de": "Maschine Wadenhebenmaschine",
+      "name_es": "Elevación de Pantorrillas en Máquina",
+      "description_en": "A standing machine exercise isolating the calves through a full stretch and rise onto the toes.",
+      "description_de": "Ein stehendes Wadenheben an der Maschine, das die gesamte Wadenmuskulatur über die volle Bewegungsweite isoliert kräftigt.",
+      "description_es": "Un ejercicio de aislamiento en máquina de pie que trabaja los gemelos y el sóleo con un recorrido completo del tobillo.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "standing_calf_raise_machine",
+      "body_part": "lower_legs",
+      "primary_muscles": [
+        "gastrocnemius",
+        "soleus"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "calf-raise",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand in the calf raise machine with the balls of your feet on the platform.",
+        "Position the shoulder pads firmly.",
+        "Lower your heels below the platform for a full stretch.",
+        "Push through the balls of your feet to rise onto your toes.",
+        "Squeeze your calves at the top.",
+        "Lower with control and repeat."
+      ],
+      "instructions_de": [
+        "Stelle dich in die Wadenhebemaschine mit den Fußballen auf der Plattform.",
+        "Positioniere die Schulterpolster fest.",
+        "Senke die Fersen unter die Plattform für eine vollständige Dehnung.",
+        "Drücke durch die Fußballen und hebe dich auf die Zehenspitzen.",
+        "Spanne die Waden am höchsten Punkt an.",
+        "Senke kontrolliert ab und wiederhole."
+      ],
+      "instructions_es": [
+        "Párate en la máquina de elevación de pantorrillas con los metatarsos sobre la plataforma.",
+        "Coloca los rodillos de hombro firmemente.",
+        "Baja los talones por debajo de la plataforma para un estiramiento completo.",
+        "Empuja con los metatarsos para elevarte en los dedos de los pies.",
+        "Aprieta las pantorrillas en la parte superior.",
+        "Baja con control y repite."
+      ],
+      "tips_en": [
+        "Keep your knees straight but not locked throughout the movement.",
+        "Pause briefly in the stretched position instead of bouncing.",
+        "Avoid cutting the range of motion short as fatigue sets in."
+      ],
+      "tips_de": [
+        "Federe in der unteren Position nicht nach, sondern halte die Dehnung kurz.",
+        "Halte die Knie gestreckt, ohne sie hart durchzudrücken.",
+        "Verteile den Druck gleichmäßig über die Fußballen beider Füße."
+      ],
+      "tips_es": [
+        "Evita rebotar en la parte baja para no perder tensión.",
+        "Mantén las rodillas extendidas pero sin llegar a bloquearlas.",
+        "Sube en vertical, sin inclinar los tobillos hacia fuera."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-calf-raise-start.webp",
+          "peak": "images/flat/machine-calf-raise-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-chest-fly",
+      "name_en": "Machine Chest Fly",
+      "name_de": "Butterfly-Maschine",
+      "name_es": "Aperturas en Máquina",
+      "description_en": "A chest isolation exercise performed on a machine that arcs the handles together in front of the body.",
+      "description_de": "Eine Brust-Isolationsübung an einer Maschine, bei der die Griffe in einem Bogen vor dem Körper zusammengeführt werden.",
+      "description_es": "Un ejercicio de aislamiento de pecho realizado en una máquina que junta las palancas en un arco frente al cuerpo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "chest_fly_machine",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "serratus_anterior"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "chest-fly",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the chest fly machine and adjust the seat so the handles align with your chest.",
+        "Grip the handles with a slight bend in your elbows.",
+        "Bring the handles together in front of your chest in a smooth arc.",
+        "Squeeze your pectorals at the point of peak contraction.",
+        "Return under control to the starting position without slamming the weight.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Setze dich in die Butterfly-Maschine und stelle den Sitz so ein, dass die Griffe auf Brusthöhe sind.",
+        "Greife die Griffe mit leicht gebeugten Ellbogen.",
+        "Führe die Griffe in einer runden Bewegung vor der Brust zusammen.",
+        "Spanne die Brustmuskulatur am Punkt der stärksten Kontraktion an.",
+        "Kehre kontrolliert zur Ausgangsposition zurück, ohne das Gewicht aufschlagen zu lassen.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de aperturas y ajusta el asiento para que las palancas queden a la altura del pecho.",
+        "Sujeta las palancas con una ligera flexión de codos.",
+        "Junta las palancas frente al pecho en un arco suave.",
+        "Contrae el pectoral en el punto de máxima contracción.",
+        "Vuelve con control a la posición inicial sin dejar caer el peso.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep a slight, fixed bend in your elbows throughout.",
+        "Focus on squeezing the chest rather than pushing with the arms.",
+        "Control the return instead of letting the weight stack slam."
+      ],
+      "tips_de": [
+        "Halte die Ellbogen während der gesamten Bewegung leicht und konstant gebeugt.",
+        "Konzentriere dich auf das Anspannen der Brust statt auf das Drücken mit den Armen.",
+        "Kontrolliere die Rückbewegung, statt das Gewicht aufschlagen zu lassen."
+      ],
+      "tips_es": [
+        "Mantén una flexión de codo ligera y constante durante todo el movimiento.",
+        "Enfócate en contraer el pecho en lugar de empujar con los brazos.",
+        "Controla el regreso en vez de dejar caer la pila de pesas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-chest-fly-start.webp",
+          "peak": "images/flat/machine-chest-fly-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-preacher-curl",
+      "name_en": "Machine Preacher Curl",
+      "name_de": "Maschinen-Scottcurl",
+      "name_es": "Curl en Máquina de Predicador",
+      "description_en": "A preacher curl performed on a plate-loaded or selectorized machine, locking the elbows on a pad and providing a fixed strength curve.",
+      "description_de": "Ein Scottcurl an der Maschine, bei dem die Ellenbogen auf dem Pad fixiert sind und eine geführte Kraftkurve die Bizepskontraktion kontrolliert.",
+      "description_es": "Un curl de bíceps en máquina de predicador que fija los codos sobre el almohadillado y ofrece una curva de fuerza guiada.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "preacher_curl_machine",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit at a preacher curl machine and adjust the seat so your armpits sit at the top of the pad.",
+        "Place the upper arms flat on the pad and grip the handles.",
+        "Start with the arms extended — but not locked — at the bottom.",
+        "Curl the handles up by flexing the elbows; squeeze hard at the top.",
+        "Lower slowly back to the starting position and repeat."
+      ],
+      "instructions_de": [
+        "Setze dich an die Maschine und stelle den Sitz so ein, dass die Achseln oben auf dem Pad aufliegen.",
+        "Lege die Oberarme flach auf das Pad und greife die Griffe.",
+        "Starte mit leicht gebeugten Armen — nicht vollständig gestreckt.",
+        "Curle die Griffe nach oben und halte kurz an der Spitze an.",
+        "Senke das Gewicht langsam zurück in die Ausgangsposition und wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate y ajusta el asiento para que las axilas queden en la parte superior del almohadillado.",
+        "Coloca los brazos sobre el soporte y sujeta las asas.",
+        "Comienza con los brazos ligeramente flexionados, sin bloquear los codos.",
+        "Flexiona los codos hacia arriba y aprieta en la posición máxima.",
+        "Baja lentamente hasta la posición inicial y repite."
+      ],
+      "tips_en": [
+        "Do not let the elbows lift off the pad at the top.",
+        "Stop just short of full extension at the bottom to protect the elbow tendons."
+      ],
+      "tips_de": [
+        "Hebe die Ellenbogen nicht vom Pad ab.",
+        "Stoppe kurz vor der vollen Streckung, um die Ellenbogensehnen zu schonen."
+      ],
+      "tips_es": [
+        "No separes los codos del almohadillado.",
+        "Para justo antes de la extensión completa para proteger los tendones del codo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-preacher-curl-start.webp",
+          "peak": "images/flat/machine-preacher-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-seated-crunch",
+      "name_en": "Machine Seated Crunch",
+      "name_de": "Bauchmaschine sitzend",
+      "name_es": "Abdominales en Máquina Sentado",
+      "description_en": "An abdominal isolation exercise performed on a seated machine that flexes the spine against resistance.",
+      "description_de": "Eine Bauch-Isolationsübung an einer Sitzmaschine, bei der die Wirbelsäule gegen Widerstand gebeugt wird.",
+      "description_es": "Un ejercicio de aislamiento abdominal en una máquina sentada que flexiona la columna contra resistencia.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "ab_crunch_machine",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "crunch",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the abdominal crunch machine and grip the handles.",
+        "Position the chest pad against your upper body.",
+        "Contract your abs to crunch your torso forward and down.",
+        "Squeeze at the bottom of the movement.",
+        "Return to the starting position with control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Setze dich in die Bauchmaschine und greife die Griffe.",
+        "Positioniere das Brustpolster am Oberkörper.",
+        "Spanne die Bauchmuskulatur an, um den Oberkörper nach vorne unten zu beugen.",
+        "Spanne am unteren Punkt der Bewegung an.",
+        "Kehre kontrolliert zur Ausgangsposition zurück.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de abdominales y sujeta las manijas.",
+        "Coloca la almohadilla de pecho contra tu torso.",
+        "Contrae el abdomen para flexionar el torso hacia adelante y abajo.",
+        "Contrae al final del recorrido.",
+        "Vuelve a la posición inicial con control.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Initiate the movement with your abs, not your arms.",
+        "Exhale as you crunch forward.",
+        "Avoid using momentum by rocking your body."
+      ],
+      "tips_de": [
+        "Leite die Bewegung mit der Bauchmuskulatur ein, nicht mit den Armen.",
+        "Atme aus, während du dich nach vorne beugst.",
+        "Vermeide Schwung durch Wippen des Körpers."
+      ],
+      "tips_es": [
+        "Inicia el movimiento con el abdomen, no con los brazos.",
+        "Exhala mientras flexionas el torso.",
+        "Evita el impulso balanceando el cuerpo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-seated-crunch-start.webp",
+          "peak": "images/flat/machine-seated-crunch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-shoulder-press",
+      "name_en": "Machine Shoulder Press",
+      "name_de": "Maschine Schulterdrücken",
+      "name_es": "Press de Hombros en Máquina",
+      "description_en": "A machine-based overhead pressing movement for the shoulders.",
+      "description_de": "Eine maschinengestützte Überkopf-Drückübung für die Schultern.",
+      "description_es": "Un movimiento de press por encima de la cabeza en máquina para los hombros.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "shoulder_press_machine",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the machine with your back against the pad.",
+        "Grip the handles at shoulder level.",
+        "Press the handles overhead until arms are fully extended.",
+        "Lower with control to the starting position.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Setze dich in die Maschine mit dem Rücken gegen das Polster.",
+        "Greife die Griffe auf Schulterhöhe.",
+        "Drücke die Griffe nach oben, bis die Arme vollständig gestreckt sind.",
+        "Senke kontrolliert in die Ausgangsposition.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina con la espalda contra el rodillo.",
+        "Agarra las manijas a la altura de los hombros.",
+        "Presiona las manijas sobre la cabeza hasta que los brazos queden completamente extendidos.",
+        "Baja con control a la posición inicial.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your lower back pressed into the pad without overarching.",
+        "Keep your wrists stacked directly over your elbows as you press."
+      ],
+      "tips_de": [
+        "Stelle den Sitz so ein, dass die Griffe auf Schulterhöhe starten.",
+        "Vermeide ein Hohlkreuz, indem du den Rumpf fest anspannst.",
+        "Ziehe die Schultern beim Drücken nicht zu den Ohren hoch."
+      ],
+      "tips_es": [
+        "No arquees la zona lumbar al empujar hacia arriba.",
+        "Evita bloquear los codos de golpe en la parte alta.",
+        "Mantén las muñecas firmes y alineadas con los antebrazos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-shoulder-press-start.webp",
+          "peak": "images/flat/machine-shoulder-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "machine-triceps-extension",
+      "name_en": "Machine Triceps Extension",
+      "name_de": "Trizepsstrecken an der Maschine",
+      "name_es": "Extensión de Tríceps en Máquina",
+      "description_en": "A seated machine isolation exercise in which the upper arms stay supported on a pad while the elbows extend against two handles, loading the triceps along a fixed path without help from the shoulders or torso.",
+      "description_de": "Eine sitzende Isolationsübung an der Maschine: Die Oberarme liegen auf einem Polster auf, während die Ellbogen gegen zwei Griffe gestreckt werden — der Trizeps arbeitet auf einer fest geführten Bahn, ohne Hilfe aus Schultern oder Rumpf.",
+      "description_es": "Un ejercicio de aislamiento sentado en máquina: los brazos quedan apoyados sobre un rodillo mientras los codos se extienden contra dos manijas, de modo que el tríceps trabaja por un recorrido guiado sin ayuda de los hombros ni del torso.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "tricep_extension_machine",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load",
+        "shoulder_safe"
+      ],
+      "variation_group": "tricep-pushdown",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit in the tricep extension machine with your back against the seat pad and your upper arms resting flat on the arm pad in front of your chest.",
+        "Take a handle in each hand with your elbows bent and your hands up near shoulder height.",
+        "Keeping your upper arms pressed into the pad, extend your elbows to drive the handles down and away until your arms are straight.",
+        "Squeeze your triceps at full extension, then bend your elbows to return to the start under control.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Setze dich in die Trizeps-Streckmaschine, den Rücken am Sitzpolster, die Oberarme flach auf dem Armpolster vor der Brust.",
+        "Nimm in jede Hand einen Griff, die Ellbogen gebeugt und die Hände etwa auf Schulterhöhe.",
+        "Drücke die Oberarme ins Polster und strecke die Ellbogen, bis die Griffe nach unten und vorn geführt sind und die Arme gestreckt sind.",
+        "Spanne den Trizeps in der vollen Streckung an und beuge die Ellbogen dann kontrolliert zurück in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Siéntate en la máquina de extensión de tríceps con la espalda apoyada en el respaldo y los brazos apoyados de plano sobre el rodillo, delante del pecho.",
+        "Toma una manija con cada mano, con los codos flexionados y las manos a la altura de los hombros.",
+        "Manteniendo los brazos pegados al rodillo, extiende los codos para empujar las manijas hacia abajo y hacia delante hasta estirar los brazos por completo.",
+        "Aprieta el tríceps en la extensión completa y flexiona los codos para volver al inicio de forma controlada.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Set the seat height so your upper arms lie flat on the pad and your elbows line up with the machine's pivot — that alignment is what keeps the work on the triceps.",
+        "Keep your upper arms glued to the pad; letting them lift turns the movement into a press and takes the triceps out of it.",
+        "Straighten your arms fully without snapping the elbows, and resist on the way back instead of letting the weight stack drop."
+      ],
+      "tips_de": [
+        "Stelle die Sitzhöhe so ein, dass die Oberarme flach aufliegen und die Ellbogen auf der Drehachse der Maschine stehen — diese Ausrichtung hält die Arbeit im Trizeps.",
+        "Halte die Oberarme fest am Polster; heben sie ab, wird daraus ein Drücken und der Trizeps ist raus.",
+        "Strecke die Arme ganz durch, ohne die Ellbogen zu überstrecken, und halte beim Zurückführen dagegen, statt den Gewichtsblock fallen zu lassen."
+      ],
+      "tips_es": [
+        "Ajusta la altura del asiento para que los brazos queden planos sobre el rodillo y los codos alineados con el eje de giro de la máquina: esa alineación es lo que mantiene el trabajo en el tríceps.",
+        "Mantén los brazos pegados al rodillo; si se despegan, el movimiento se convierte en un press y el tríceps deja de trabajar.",
+        "Estira los brazos del todo sin bloquear de golpe los codos, y frena la vuelta en lugar de dejar caer las placas."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/machine-triceps-extension-start.webp",
+          "peak": "images/flat/machine-triceps-extension-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "medicine-ball-slam",
+      "name_en": "Medicine Ball Slam",
+      "name_de": "Medizinball-Slam",
+      "name_es": "Golpe con Balón Medicinal",
+      "description_en": "An explosive full-body exercise where a soft slam ball is lifted overhead and driven into the floor with maximum force.",
+      "description_de": "Eine explosive Ganzkörperübung, bei der ein weicher Slam-Ball über den Kopf gehoben und mit maximaler Kraft auf den Boden geschmettert wird.",
+      "description_es": "Un ejercicio explosivo de cuerpo completo donde se levanta un slam ball sobre la cabeza y se lanza contra el suelo con la máxima fuerza.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "slam_ball",
+      "body_part": "core",
+      "primary_muscles": [
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "latissimus_dorsi",
+        "obliques"
+      ],
+      "goals": [
+        "power",
+        "endurance"
+      ],
+      "tags": [
+        "core"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, holding a slam ball in front of your hips.",
+        "Lift the ball overhead by extending the hips and reaching tall.",
+        "Forcefully slam the ball into the floor between your feet, crunching through the core.",
+        "Catch the ball on the bounce or pick it up from the floor.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Stehe schulterbreit, halte den Slam-Ball vor den Hüften.",
+        "Hebe den Ball über den Kopf, indem du Hüften streckst und dich aufrichtest.",
+        "Schmettere den Ball kraftvoll zwischen deine Füße auf den Boden und bringe den Rumpf dabei in eine Beugebewegung.",
+        "Fange den Ball beim Aufprall auf oder hebe ihn vom Boden auf.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Párate con los pies a la anchura de los hombros sosteniendo un slam ball frente a las caderas.",
+        "Levanta el balón sobre la cabeza extendiendo las caderas y alargándote hacia arriba.",
+        "Golpea el balón contra el suelo entre los pies con fuerza, contrayendo el core.",
+        "Atrapa el balón en el rebote o recógelo del suelo.",
+        "Repite el número de repeticiones recomendado."
+      ],
+      "tips_en": [
+        "Use a dead-bounce slam ball, not a traditional medicine ball — regular balls will bounce back into your face.",
+        "Finish with the whole body — it is a full swing, not just an arm throw."
+      ],
+      "tips_de": [
+        "Verwende einen Slam-Ball ohne Rückprall, keinen herkömmlichen Medizinball – normale Bälle springen zurück ins Gesicht.",
+        "Den ganzen Körper einsetzen – es ist eine vollständige Schwungbewegung, kein reiner Armwurf."
+      ],
+      "tips_es": [
+        "Usa un slam ball de rebote suave, no un balón medicinal tradicional: los balones normales pueden rebotar hacia la cara.",
+        "Termina con todo el cuerpo: es un swing completo, no solo un lanzamiento de brazos."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/medicine-ball-slam-start.webp",
+          "peak": "images/flat/medicine-ball-slam-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "mountain-climbers",
+      "name_en": "Mountain Climbers",
+      "name_de": "Mountain Climbers",
+      "name_es": "Mountain Climbers",
+      "description_en": "A dynamic bodyweight exercise combining core work with cardio.",
+      "description_de": "Eine dynamische Körpergewichtsübung, die Rumpfarbeit mit Kardiotraining verbindet.",
+      "description_es": "Un ejercicio dinámico de peso corporal que combina trabajo de core con cardio.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "quadriceps"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "core",
+        "cardio",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "leg-raise",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start in a high plank position.",
+        "Drive one knee toward your chest.",
+        "Quickly switch legs, driving the other knee forward.",
+        "Continue alternating at a brisk pace.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Starte in der hohen Plank-Position.",
+        "Treibe ein Knie zur Brust.",
+        "Wechsle schnell die Beine und treibe das andere Knie nach vorne.",
+        "Wechsle weiterhin in flottem Tempo.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "Comienza en posición de plancha alta.",
+        "Lleva una rodilla hacia el pecho.",
+        "Cambia rápidamente de pierna llevando la otra rodilla hacia adelante.",
+        "Continúa alternando a un ritmo brioso.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Keep your hips level and low rather than piking upward.",
+        "Keep your shoulders stacked directly over your wrists.",
+        "Maintain a steady breathing rhythm as the pace increases."
+      ],
+      "tips_de": [
+        "Halte die Hüfte tief und stabil, ohne nach oben auszuweichen.",
+        "Lass die Schultern über den Handgelenken, der Rumpf bleibt fest.",
+        "Setze die Füße leise und federnd auf den Fußballen auf."
+      ],
+      "tips_es": [
+        "Mantén los hombros encima de las muñecas todo el tiempo.",
+        "No dejes que la cadera se eleve hacia el techo.",
+        "Acelera solo mientras puedas mantener la técnica."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/mountain-climbers-start.webp",
+          "peak": "images/flat/mountain-climbers-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "mountain-pose",
+      "name_en": "Mountain Pose",
+      "name_de": "Berghaltung",
+      "name_es": "Postura de la Montaña",
+      "description_en": "The basic standing posture: feet grounded, legs active, spine tall and shoulders relaxed. It is the reference alignment every other standing pose is measured against.",
+      "description_de": "Die Grundhaltung im Stand: Füße geerdet, Beine aktiv, Wirbelsäule lang, Schultern entspannt - die Referenzausrichtung für alle anderen Standhaltungen.",
+      "description_es": "La postura básica de pie: pies enraizados, piernas activas, columna larga y hombros relajados. Es la referencia de alineación con la que se miden las demás posturas de pie.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "erector_spinae"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "quadriceps"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with the feet hip-width apart and spread the weight evenly across both feet.",
+        "Engage the thighs lightly and let the tailbone drop so the pelvis is neutral.",
+        "Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides.",
+        "Hold the posture for the prescribed time, breathing evenly.",
+        "Notice where the weight sits and rebalance it towards the middle of each foot."
+      ],
+      "instructions_de": [
+        "Stell dich hüftbreit hin und verteil das Gewicht gleichmäßig auf beide Füße.",
+        "Aktivier die Oberschenkel leicht und lass das Steißbein sinken, sodass das Becken neutral steht.",
+        "Stapel die Rippen über dem Becken und den Kopf über den Rippen, die Arme hängen entspannt.",
+        "Halte die Haltung für die vorgegebene Zeit und atme gleichmäßig.",
+        "Achte darauf, wo das Gewicht liegt, und bring es zur Mitte jedes Fußes zurück."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies a la anchura de las caderas y reparte el peso por igual entre ambos.",
+        "Activa ligeramente los muslos y deja caer el coxis para que la pelvis quede neutra.",
+        "Alinea las costillas sobre la pelvis y la cabeza sobre las costillas, con los brazos relajados a los lados.",
+        "Mantén la postura durante el tiempo indicado, respirando con regularidad.",
+        "Observa dónde queda el peso y devuélvelo al centro de cada pie."
+      ],
+      "tips_en": [
+        "Lift and spread the toes once, then set them down; it resets the arch of the foot.",
+        "Keep the knees soft rather than locked back.",
+        "Let the shoulders roll back and down without pinning the shoulder blades together."
+      ],
+      "tips_de": [
+        "Heb die Zehen einmal an, spreiz sie und setz sie ab - das richtet das Fußgewölbe neu aus.",
+        "Halte die Knie weich statt durchgestreckt.",
+        "Lass die Schultern nach hinten unten sinken, ohne die Schulterblätter zusammenzukneifen."
+      ],
+      "tips_es": [
+        "Levanta y abre los dedos de los pies una vez y vuelve a apoyarlos; eso reinicia el arco del pie.",
+        "Mantén las rodillas blandas en lugar de bloquearlas.",
+        "Deja que los hombros roten atrás y abajo sin apretar las escápulas entre sí."
+      ],
+      "met": 2.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/mountain-pose-main.webp"
+        }
+      }
+    },
+    {
+      "id": "muscle-snatch",
+      "name_en": "Muscle Snatch",
+      "name_de": "Muskel-Reißen",
+      "name_es": "Muscle Snatch",
+      "description_en": "A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength.",
+      "description_de": "Eine Snatch-Variante, bei der du die Langhantel über den Kopf ziehst, ohne dich darunter fallen zu lassen, und so Zugkraft und Lockout-Stärke aufbaust.",
+      "description_es": "Una variante de la arrancada que tira de la barra por encima de la cabeza sin caer debajo, desarrollando potencia de tirón y fuerza de bloqueo.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "lateral_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "goals": [
+        "power",
+        "strength"
+      ],
+      "variation_group": "snatch",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet hip-width apart and grip the bar wide with a hook grip.",
+        "Pull the bar explosively from the floor, keeping it close to your body.",
+        "Shrug hard and pull the bar overhead without dipping under.",
+        "Lock out the bar overhead with straight arms.",
+        "Lower the bar under control to the starting position.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Stehe hüftbreit und greife die Stange weit mit Hakengriff.",
+        "Ziehe die Stange explosiv vom Boden, nah am Körper geführt.",
+        "Zucke die Schultern hoch und ziehe die Stange über den Kopf, ohne dich darunter zu beugen.",
+        "Strecke die Stange mit geraden Armen über dem Kopf durch.",
+        "Senke die Stange kontrolliert in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Párate con los pies a la anchura de las caderas y agarra la barra en ancho con agarre de gancho.",
+        "Tira de la barra explosivamente desde el suelo manteniéndola cerca del cuerpo.",
+        "Encoge los hombros con fuerza y lleva la barra sobre la cabeza sin flexionar las piernas.",
+        "Bloquea la barra sobre la cabeza con los brazos rectos.",
+        "Baja la barra con control a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Shrug hard and keep pulling the bar up high.",
+        "Stay tall; do not dip under the bar to catch it.",
+        "Keep the bar close to your body throughout the pull."
+      ],
+      "tips_de": [
+        "Zucke kräftig mit den Schultern und ziehe die Hantel weiter hoch.",
+        "Bleibe aufrecht; tauche nicht unter die Hantel, um sie zu fangen.",
+        "Halte die Hantel während des gesamten Zugs nah am Körper."
+      ],
+      "tips_es": [
+        "Encoge los hombros con fuerza y sigue tirando de la barra hacia arriba.",
+        "Mantente erguido; no te metas debajo de la barra para recibirla.",
+        "Mantén la barra cerca del cuerpo durante todo el tirón."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/muscle-snatch-start.webp",
+          "peak": "images/flat/muscle-snatch-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "muscle-ups",
+      "name_en": "Muscle Ups",
+      "name_de": "Muscle-Up",
+      "name_es": "Muscle-Ups",
+      "description_en": "An advanced bar movement combining an explosive pull-up with a dip transition to finish above the bar.",
+      "description_de": "Eine fortgeschrittene Übung an der Stange, die einen explosiven Klimmzug mit einem Übergang in den Dip über der Stange verbindet.",
+      "description_es": "Un movimiento avanzado en barra que combina una dominada explosiva con una transición a fondo para terminar por encima de la barra.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "biceps_brachii",
+        "pectoralis_major"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hang from a pull-up bar with a false grip.",
+        "Pull yourself up explosively toward the bar.",
+        "As your chest reaches the bar, rotate your elbows over and transition into a dip.",
+        "Press your body up until your arms are fully extended above the bar.",
+        "Lower back down with control through the same path.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Hänge an der Klimmzugstange mit False Grip.",
+        "Ziehe dich explosiv zur Stange hoch.",
+        "Wenn die Brust die Stange erreicht, rotiere die Ellbogen über die Stange und wechsle in den Dip.",
+        "Drücke den Körper hoch, bis die Arme vollständig über der Stange gestreckt sind.",
+        "Senke dich kontrolliert auf demselben Weg zurück.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Cuélgate de una barra de dominadas con agarre falso.",
+        "Tírate hacia arriba de forma explosiva hacia la barra.",
+        "Cuando el pecho llegue a la barra, rota los codos por encima y transiciona a un dip.",
+        "Empuja el cuerpo hacia arriba hasta que los brazos queden completamente extendidos sobre la barra.",
+        "Baja con control por el mismo recorrido.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Use a false grip so your wrists are already over the bar for the transition.",
+        "Pull explosively toward your sternum, not just your chin.",
+        "Drill the transition on low rings or with bands before full reps."
+      ],
+      "tips_de": [
+        "Nutze den falschen Griff, damit deine Handgelenke für den Übergang schon über der Stange sind.",
+        "Ziehe explosiv Richtung Brustbein, nicht nur bis zum Kinn.",
+        "Übe den Übergang an tiefen Ringen oder mit Bändern, bevor du volle Wiederholungen machst."
+      ],
+      "tips_es": [
+        "Usa agarre falso para que las muñecas ya estén sobre la barra en la transición.",
+        "Tira explosivamente hacia el esternón, no solo hasta la barbilla.",
+        "Practica la transición en anillas bajas o con bandas antes de hacer repeticiones completas."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/muscle-ups-start.webp",
+          "peak": "images/flat/muscle-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "neck-side-stretch",
+      "name_en": "Neck Side Stretch",
+      "name_de": "Seitliche Nackendehnung",
+      "name_es": "Estiramiento Lateral de Cuello",
+      "description_en": "A gentle stretch that lengthens the upper trapezius and side of the neck by tilting the ear toward the shoulder.",
+      "description_de": "Eine sanfte Dehnung, die durch Neigen des Ohrs zur Schulter den oberen Trapezmuskel und die Halsseite dehnt.",
+      "description_es": "Un estiramiento suave que alarga el trapecio superior y el lateral del cuello inclinando la oreja hacia el hombro.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "back",
+      "primary_muscles": [
+        "trapezius"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Sit or stand tall with your shoulders relaxed.",
+        "Tilt your head so one ear drops toward that shoulder.",
+        "Rest that hand lightly over your head for gentle weight.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
+      ],
+      "instructions_de": [
+        "Sitze oder stehe aufrecht, die Schultern entspannt.",
+        "Neige den Kopf, sodass ein Ohr zur Schulter sinkt.",
+        "Lege die Hand locker über den Kopf für sanften Zug.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
+      ],
+      "instructions_es": [
+        "Siéntate o párate erguido con los hombros relajados.",
+        "Inclina la cabeza para que una oreja baje hacia ese hombro.",
+        "Apoya esa mano sobre la cabeza para un peso suave.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
+      ],
+      "tips_en": [
+        "Let the weight of your hand do the work — do not pull hard.",
+        "Keep the opposite shoulder pressed down."
+      ],
+      "tips_de": [
+        "Lasse das Gewicht der Hand arbeiten — ziehe nicht kräftig.",
+        "Halte die gegenüberliegende Schulter unten."
+      ],
+      "tips_es": [
+        "Deja que el peso de la mano haga el trabajo, no tires fuerte.",
+        "Mantén el hombro opuesto hacia abajo."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/neck-side-stretch-main.webp"
+        }
+      }
+    },
+    {
+      "id": "negative-pull-ups",
+      "name_en": "Negative Pull Ups",
+      "name_de": "Negative Pull-Ups",
+      "name_es": "Dominadas Negativas",
+      "description_en": "A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up.",
+      "description_de": "Eine Klimmzug-Vorstufe an der Stange, bei der gezielt die langsame Absenkphase trainiert wird, um Kraft für vollständige Klimmzüge aufzubauen.",
+      "description_es": "Una progresión de dominada centrada en la fase excéntrica, en la que se desciende lentamente desde la barra con control.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "forearm_flexors",
+        "posterior_deltoid",
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "pull-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Use a box or jump to position yourself at the top of a pull-up.",
+        "Grip the bar with hands shoulder-width apart.",
+        "Hold your chin above the bar briefly.",
+        "Lower yourself slowly over 3-5 seconds with control.",
+        "Fully extend your arms at the bottom.",
+        "Reset and repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Nutze eine Box oder spring in die obere Position eines Klimmzugs.",
+        "Greife die Stange schulterbreit.",
+        "Halte das Kinn kurz über der Stange.",
+        "Lass dich kontrolliert über 3–5 Sekunden herab.",
+        "Strecke die Arme unten vollständig aus.",
+        "Setze dich neu an und wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Usa un cajón o salta para colocarte en la parte superior de una dominada.",
+        "Agarra la barra con las manos a la anchura de los hombros.",
+        "Mantén el mentón por encima de la barra un momento.",
+        "Bájate lentamente durante 3-5 segundos con control.",
+        "Extiende los brazos completamente en la parte inferior.",
+        "Vuelve a la posición inicial y repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Fight for control during the final third of the descent.",
+        "Keep your shoulder blades engaged instead of hanging passively.",
+        "Stop the set once you can no longer lower slowly."
+      ],
+      "tips_de": [
+        "Bleibe auch unten aktiv in den Schultern, statt passiv auszuhängen.",
+        "Spanne den Rumpf an und vermeide Pendeln der Beine.",
+        "Beende den Satz, sobald du das Absenken nicht mehr bremsen kannst."
+      ],
+      "tips_es": [
+        "Resiste la bajada durante todo el recorrido, sin dejarte caer al final.",
+        "Mantén los hombros activos, lejos de las orejas.",
+        "Aprieta el core para no balancearte durante el descenso."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/negative-pull-ups-start.webp",
+          "peak": "images/flat/negative-pull-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "neutral-grip-pull-ups",
+      "name_en": "Neutral Grip Pull Ups",
+      "name_de": "Klimmzüge im Neutralgriff",
+      "name_es": "Dominadas en Agarre Neutro",
+      "description_en": "A pull-up variation on parallel handles with palms facing each other, recruiting the lats with strong brachialis assistance.",
+      "description_de": "Ein Klimmzug an parallelen Griffen mit zueinander zeigenden Handflächen, der Latissimus, Bizeps und Unterarme kräftigt.",
+      "description_es": "Una dominada con agarre neutro y palmas enfrentadas que trabaja el dorsal ancho con fuerte participación de los brazos.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "brachialis",
+        "forearm_flexors",
+        "rhomboids"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "pull-up",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Grip parallel bars with palms facing each other.",
+        "Hang with your arms fully extended.",
+        "Pull yourself up until your chin clears the bar.",
+        "Squeeze your lats at the top of the movement.",
+        "Lower yourself with control to the starting position.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Greife parallele Stangen mit zueinander zeigenden Handflächen.",
+        "Hänge mit vollständig gestreckten Armen.",
+        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
+        "Spanne den Latissimus oben an.",
+        "Senke dich kontrolliert in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Agarra las barras paralelas con las palmas enfrentadas.",
+        "Cuelga con los brazos completamente extendidos.",
+        "Tírate hacia arriba hasta que el mentón supere la barra.",
+        "Aprieta los dorsales en la parte superior del movimiento.",
+        "Bájate con control a la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Initiate each rep by pulling your shoulder blades down and back.",
+        "Drive your elbows down toward your ribs as you pull.",
+        "Avoid kipping or swinging your legs for momentum."
+      ],
+      "tips_de": [
+        "Ziehe die Schulterblätter zuerst nach unten, bevor du die Arme beugst.",
+        "Führe die Ellbogen eng am Körper nach unten.",
+        "Vermeide Schwung aus der Hüfte und halte den Rumpf fest."
+      ],
+      "tips_es": [
+        "Piensa en llevar los codos hacia las costillas al subir.",
+        "Evita balancearte; sube en una línea vertical limpia.",
+        "Lleva el pecho hacia las barras en la parte alta."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/neutral-grip-pull-ups-start.webp",
+          "peak": "images/flat/neutral-grip-pull-ups-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "nordic-hamstring-curl",
+      "name_en": "Nordic Hamstring Curl",
+      "name_de": "Nordic Hamstring Curl",
+      "name_es": "Curl Nórdico de Isquiotibiales",
+      "description_en": "A knee-flexion exercise lowering the torso forward from a kneeling position, working the hamstrings eccentrically.",
+      "description_de": "Eine Kniebeugung, bei der der Oberkörper aus dem Kniestand langsam nach vorn abgesenkt wird — trainiert die Beinbeuger exzentrisch.",
+      "description_es": "Un ejercicio de flexión de rodilla bajando el torso hacia delante desde una posición arrodillada, trabajando los isquiotibiales de forma excéntrica.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "advanced",
+      "equipment": "glute_ham_developer",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "gluteus_maximus"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "leg-curl",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Kneel on a pad with your ankles anchored under a fixed support.",
+        "Keep your torso upright and your hips extended.",
+        "Slowly lower your body forward by resisting with your hamstrings.",
+        "Catch yourself with your hands just before hitting the floor.",
+        "Push back up and pull yourself to the starting position.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Knie auf einer Matte, die Knöchel unter einer festen Halterung fixiert.",
+        "Halte den Rumpf aufrecht und die Hüften gestreckt.",
+        "Lass den Körper langsam nach vorne absinken und bremse mit den Beinbeugern.",
+        "Fange dich mit den Händen kurz vor dem Boden ab.",
+        "Drücke dich zurück und ziehe dich in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Arrodíllate sobre una colchoneta con los tobillos anclados bajo un soporte fijo.",
+        "Mantén el torso erguido y las caderas extendidas.",
+        "Baja el cuerpo hacia adelante lentamente resistiendo con los isquiotibiales.",
+        "Amortigua la caída con las manos justo antes de tocar el suelo.",
+        "Empuja con las manos para volver y tírate hacia la posición inicial.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Lower as slowly as possible — the eccentric is the point.",
+        "Keep your hips extended; do not fold at the waist.",
+        "Catch yourself with your hands and push off lightly while building strength."
+      ],
+      "tips_de": [
+        "Senke dich so langsam wie möglich ab — die exzentrische Phase ist der Sinn der Übung.",
+        "Halte die Hüfte gestreckt und knicke nicht in der Taille ein.",
+        "Fange dich mit den Händen ab und drücke dich leicht ab, solange du Kraft aufbaust."
+      ],
+      "tips_es": [
+        "Baja tan despacio como sea posible: la fase excéntrica es el objetivo.",
+        "Mantén las caderas extendidas; no te dobles por la cintura.",
+        "Frénate con las manos y empuja ligeramente mientras ganas fuerza."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/nordic-hamstring-curl-start.webp",
+          "peak": "images/flat/nordic-hamstring-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "ohp",
+      "name_en": "Barbell Overhead Press",
+      "name_de": "Langhantel-Schulterdrücken (OHP)",
+      "name_es": "Press Militar con Barra",
+      "description_en": "A compound overhead pressing movement targeting the shoulders and triceps.",
+      "description_de": "Eine zusammengesetzte Überkopf-Drückbewegung, die Schultern und Trizeps beansprucht.",
+      "description_es": "Un movimiento de empuje compuesto por encima de la cabeza que trabaja los hombros y el tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "push_day",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, bar at collarbone level.",
+        "Brace your core and press the bar overhead.",
+        "Lock out at the top with the bar over your mid-foot.",
+        "Lower the bar back to collarbone height.",
+        "Repeat."
+      ],
+      "instructions_de": [
+        "Steh schulterbreit, die Stange auf Schlüsselbeinhöhe.",
+        "Spanne den Rumpf an und drücke die Stange über den Kopf.",
+        "Strecke die Arme vollständig aus, Stange über dem Mittelfuß.",
+        "Senke die Stange zurück auf Schlüsselbeinhöhe.",
+        "Wiederhole."
+      ],
+      "instructions_es": [
+        "De pie con los pies a la anchura de los hombros y la barra a la altura de las clavículas.",
+        "Contrae el core y empuja la barra por encima de la cabeza.",
+        "Bloquea los codos arriba con la barra sobre el punto medio del pie.",
+        "Baja la barra hasta la altura de las clavículas.",
+        "Repite."
+      ],
+      "tips_en": [
+        "Do not lean back excessively.",
+        "Squeeze your glutes for stability."
+      ],
+      "tips_de": [
+        "Nicht übermäßig nach hinten lehnen.",
+        "Gesäßmuskeln anspannen für Stabilität."
+      ],
+      "tips_es": [
+        "No te eches demasiado hacia atrás.",
+        "Aprieta los glúteos para mayor estabilidad."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ohp-start.webp",
+          "peak": "images/flat/ohp-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-dumbbell-push-press",
+      "name_en": "One-Arm Dumbbell Push Press",
+      "name_de": "Einarmiger Kurzhantel-Push Press",
+      "name_es": "Push Press con Mancuerna a Un Brazo",
+      "description_en": "A unilateral push press using a single dumbbell. Leg drive lets you punch heavier loads overhead than a strict one-arm press, and the asymmetric load forces strong anti-lateral-flexion bracing.",
+      "description_de": "Ein einarmiger Push Press mit einer Kurzhantel. Der Beineinsatz ermöglicht schwerere Lasten als beim strengen Einarmdrücken; die asymmetrische Last erfordert starke Anti-Seitbeuge-Spannung im Rumpf.",
+      "description_es": "Un push press unilateral con una sola mancuerna. El impulso de piernas te permite lanzar cargas más pesadas por encima de la cabeza que un press estricto a un brazo, y la carga asimétrica exige una fuerte contención anti-flexión lateral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "lateral_deltoid",
+        "obliques",
+        "quadriceps",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "power",
+        "strength",
+        "hypertrophy"
+      ],
+      "tags": [
+        "push_day"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand holding a dumbbell at one shoulder, palm facing inward (neutral).",
+        "Feet shoulder-width, core braced, free arm out to the side for balance.",
+        "Dip by bending the knees slightly, keeping the torso vertical.",
+        "Explosively extend the legs and press the dumbbell overhead in one motion.",
+        "Lock out overhead, then lower back to the shoulder under control.",
+        "Complete all reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Steh mit einer Kurzhantel an einer Schulter, Handfläche nach innen (neutral).",
+        "Füße schulterbreit, Rumpf angespannt, freier Arm seitlich ausgestreckt für Balance.",
+        "Beuge leicht die Knie, Rumpf bleibt aufrecht.",
+        "Strecke die Beine explosiv und drücke die Kurzhantel in einer Bewegung über den Kopf.",
+        "Arm oben vollständig strecken, dann kontrolliert zur Schulter senken.",
+        "Alle Wiederholungen auf einer Seite abschließen, dann wechseln."
+      ],
+      "instructions_es": [
+        "De pie con la mancuerna en un hombro, palma hacia adentro (neutro).",
+        "Pies a la anchura de los hombros, core contraído, brazo libre al costado para equilibrio.",
+        "Flexiona ligeramente las rodillas manteniendo el torso vertical.",
+        "Extiende las piernas de forma explosiva y empuja la mancuerna por encima de la cabeza en un solo movimiento.",
+        "Bloquea el codo arriba y baja la mancuerna al hombro con control.",
+        "Completa todas las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Drive from the legs — the arm finishes, it does not start.",
+        "The torso must stay upright and square; do not side-bend away from the load.",
+        "Lighter weight and cleaner leg drive beat heavy with a leaning torso."
+      ],
+      "tips_de": [
+        "Der Antrieb kommt aus den Beinen – der Arm vollendet die Bewegung, startet sie aber nicht.",
+        "Rumpf bleibt aufrecht und gerade; nicht zur Seite beugen.",
+        "Leichteres Gewicht mit sauberem Beineinsatz schlägt schweres mit schiefem Rumpf."
+      ],
+      "tips_es": [
+        "El impulso viene de las piernas; el brazo termina el movimiento, no lo inicia.",
+        "El torso debe mantenerse erguido y cuadrado; no te inclines hacia el lado contrario a la carga.",
+        "Menos peso y mejor impulso de piernas superan a más peso con el torso inclinado."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-dumbbell-push-press-start.webp",
+          "peak": "images/flat/one-arm-dumbbell-push-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-dumbbell-swing",
+      "name_en": "One-Arm Dumbbell Swing",
+      "name_de": "Einarmiges Kurzhantel-Swing",
+      "name_es": "Swing con Mancuerna a un Brazo",
+      "description_en": "This dynamic exercise builds explosive power in the glutes and hamstrings through a powerful hip hinge, engaging the core and shoulders for a full-body workout.",
+      "description_de": "Diese dynamische Übung baut explosive Kraft in Gesäß und Oberschenkeln durch eine kraftvolle Hüftbeugung auf und beansprucht Rumpf und Schultern für ein Ganzkörpertraining.",
+      "description_es": "Este ejercicio dinámico desarrolla potencia explosiva en glúteos e isquiotibiales mediante una potente bisagra de cadera, involucrando el core y los hombros para un entrenamiento de cuerpo completo.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "dumbbell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "forearm_flexors",
+        "lateral_deltoid"
+      ],
+      "goals": [
+        "power",
+        "endurance"
+      ],
+      "tags": [
+        "full_body",
+        "ballistic"
+      ],
+      "variation_group": "kettlebell-swing",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart, a dumbbell on the floor slightly in front of you.",
+        "Hinge at your hips, keeping a flat back, and grasp the dumbbell with one hand.",
+        "Hike the dumbbell back between your legs, then explosively drive your hips forward.",
+        "Swing the dumbbell up to chest height, keeping your arm relaxed and straight.",
+        "Allow the dumbbell to swing back down, hinging at the hips as it descends.",
+        "Repeat for desired reps per side, maintaining control."
+      ],
+      "instructions_de": [
+        "Stelle dich schulterbreit hin, eine Kurzhantel liegt leicht vor dir auf dem Boden.",
+        "Beuge dich aus der Hüfte, halte den Rücken flach und greife die Kurzhantel mit einer Hand.",
+        "Schwinge die Kurzhantel zwischen deine Beine zurück und treibe dann explosiv deine Hüften nach vorne.",
+        "Schwinge die Kurzhantel bis auf Brusthöhe, halte deinen Arm entspannt und gestreckt.",
+        "Lasse die Kurzhantel zurückschwingen und beuge dich in den Hüften, während sie absinkt.",
+        "Wiederhole für die gewünschten Wiederholungen pro Seite, behalte die Kontrolle."
+      ],
+      "instructions_es": [
+        "Párate con los pies al ancho de los hombros, una mancuerna en el suelo ligeramente delante de ti.",
+        "Haz una bisagra de cadera, manteniendo la espalda recta, y agarra la mancuerna con una mano.",
+        "Lleva la mancuerna hacia atrás entre tus piernas, luego impulsa explosivamente tus caderas hacia adelante.",
+        "Balancea la mancuerna hasta la altura del pecho, manteniendo tu brazo relajado y estirado.",
+        "Permite que la mancuerna baje, haciendo una bisagra de cadera mientras desciende.",
+        "Repite las repeticiones deseadas por lado, manteniendo el control."
+      ],
+      "tips_en": [
+        "Focus on driving with your hips, not pulling with your arm.",
+        "Keep your core braced throughout the movement for stability.",
+        "Maintain a neutral spine; avoid rounding your back.",
+        "Control the eccentric phase as the dumbbell swings down."
+      ],
+      "tips_de": [
+        "Konzentriere dich darauf, mit den Hüften zu treiben, nicht mit dem Arm zu ziehen.",
+        "Halte deinen Rumpf während der gesamten Bewegung angespannt für Stabilität.",
+        "Behalte eine neutrale Wirbelsäule bei; vermeide es, deinen Rücken zu runden.",
+        "Kontrolliere die exzentrische Phase, wenn die Kurzhantel nach unten schwingt."
+      ],
+      "tips_es": [
+        "Concéntrate en impulsar con tus caderas, no en tirar con tu brazo.",
+        "Mantén tu core contraído durante todo el movimiento para mayor estabilidad.",
+        "Mantén una columna vertebral neutra; evita redondear tu espalda.",
+        "Controla la fase excéntrica mientras la mancuerna baja."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-dumbbell-swing-start.webp",
+          "peak": "images/flat/one-arm-dumbbell-swing-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-bicep-curl",
+      "name_en": "One Arm Kettlebell Bicep Curl",
+      "name_de": "Einarmige Kettlebell-Bizepsbeugung",
+      "name_es": "Curl de Bíceps con Pesa Rusa a Un Brazo",
+      "description_en": "A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.",
+      "description_de": "Ein einarmiger Curl mit der Kettlebell, der den Bizeps isoliert trainiert und die Unterarmmuskulatur mitfordert.",
+      "description_es": "Un curl de bíceps unilateral con pesa rusa que entrena cada brazo por separado e implica con fuerza el antebrazo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "biceps_brachii"
+      ],
+      "secondary_muscles": [
+        "brachialis",
+        "forearm_flexors"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "bicep-curl",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand tall holding a kettlebell in one hand.",
+        "Keep your elbow pinned to your side.",
+        "Curl the kettlebell toward your shoulder by flexing your bicep.",
+        "Squeeze at the top of the movement.",
+        "Lower the kettlebell with control.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Steh aufrecht mit einer Kettlebell in einer Hand.",
+        "Halte den Ellenbogen fest an der Körperseite.",
+        "Beuge die Kettlebell zur Schulter, indem du den Bizeps anspannst.",
+        "Spanne oben an.",
+        "Senke die Kettlebell kontrolliert.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "De pie, sostén una pesa rusa en una mano.",
+        "Mantén el codo pegado al costado.",
+        "Sube la pesa rusa hacia el hombro flexionando el bíceps.",
+        "Aprieta en la parte superior del movimiento.",
+        "Baja la pesa rusa con control.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your wrist straight as the offset weight shifts through the curl.",
+        "Brace your core to resist leaning away from the working side.",
+        "Avoid swinging the kettlebell up with your hips."
+      ],
+      "tips_de": [
+        "Halte das Handgelenk gerade, statt es unter der Kugel abknicken zu lassen.",
+        "Vermeide jedes Mitschwingen aus Hüfte und Oberkörper.",
+        "Beginne mit der schwächeren Seite und gleiche die Wiederholungen an."
+      ],
+      "tips_es": [
+        "Mantén la muñeca recta aunque la pesa tire de ella.",
+        "Evita balancear el torso para ayudarte a subir el peso.",
+        "Empieza siempre por tu lado más débil."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-bicep-curl-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-bicep-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-bottoms-up-press",
+      "name_en": "One-Arm Kettlebell Bottoms-Up Press",
+      "name_de": "Einarmiges Kettlebell-Bodenaufsatz-Drücken",
+      "name_es": "Press Strict con Pesa Rusa Invertida a Un Brazo",
+      "description_en": "A strict overhead press with the kettlebell held upside-down — bell on top, handle at the palm. The inverted load demands heavy grip, perfect shoulder stability, and ruthless bar-path discipline.",
+      "description_de": "Ein strenges Überkopfdrücken mit umgekehrt gehaltener Kettlebell – Glocke oben, Griff in der Handfläche. Die invertierte Last erfordert starken Griff, perfekte Schulterstabilität und konsequente Bahnkontrolle.",
+      "description_es": "Un press estricto por encima de la cabeza con la pesa rusa boca abajo: la bola arriba y el asa en la palma. La carga invertida exige un agarre fuerte, estabilidad perfecta de hombro y una trayectoria impecable.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "forearm_flexors",
+        "lateral_deltoid",
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "strength",
+        "rehabilitation"
+      ],
+      "tags": [
+        "push_day",
+        "shoulder_safe"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Clean a light kettlebell to the rack position, then tilt it so the bell points up and the handle is at the palm.",
+        "Grip the handle hard; wrist absolutely straight and vertical.",
+        "Brace the core and press the bell straight up without letting it tip.",
+        "Lock out overhead with the bell still perfectly upright.",
+        "Lower slowly back to the rack position keeping the bell vertical the entire descent.",
+        "Complete all reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Reinige eine leichte Kettlebell in die Rack-Position und kippe sie so, dass die Glocke nach oben zeigt und der Griff in der Handfläche liegt.",
+        "Greife den Griff fest; Handgelenk absolut gerade und senkrecht.",
+        "Spanne den Rumpf an und drücke die Glocke senkrecht nach oben, ohne sie kippen zu lassen.",
+        "Arm oben vollständig strecken, Glocke weiterhin senkrecht.",
+        "Senke langsam in die Rack-Position zurück, Glocke während der gesamten Abwärtsbewegung senkrecht halten.",
+        "Alle Wiederholungen auf einer Seite abschließen, dann wechseln."
+      ],
+      "instructions_es": [
+        "Limpia una pesa rusa ligera a la posición de rack y luego inclínala para que la bola apunte hacia arriba y el asa quede en la palma.",
+        "Agarra el asa con fuerza; la muñeca absolutamente recta y vertical.",
+        "Contrae el core y empuja la bola recto hacia arriba sin dejarla caer.",
+        "Bloquea el codo arriba con la bola todavía perfectamente vertical.",
+        "Baja lentamente a la posición de rack manteniendo la pesa vertical durante todo el descenso.",
+        "Completa todas las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "If the bell tips, the set is over — do not fight it down.",
+        "Start with a very light weight; this is a skill and stability lift, not a heavy press.",
+        "Grip hard throughout — any loosening and the bell falls."
+      ],
+      "tips_de": [
+        "Wenn die Glocke kippt, ist der Satz beendet – sie nicht herunterreißen.",
+        "Mit sehr leichtem Gewicht beginnen; dies ist eine Technik- und Stabilitätsübung, kein schweres Drücken.",
+        "Durchgehend fest greifen – bei jeder Lockerung fällt die Glocke."
+      ],
+      "tips_es": [
+        "Si la bola se inclina, la serie termina; no luches para bajarla.",
+        "Empieza con muy poco peso; es un ejercicio de habilidad y estabilidad, no un press pesado.",
+        "Aprieta fuerte durante todo el recorrido; cualquier relajación y la pesa cae."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-bottoms-up-press-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-bottoms-up-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-floor-glute-bridge-press",
+      "name_en": "One Arm Kettlebell Floor Glute Bridge Press",
+      "name_de": "Einarmiges Kettlebell-Bodendrücken mit Glute Bridge",
+      "name_es": "Press en Puente de Glúteos en Suelo con Pesa Rusa a Un Brazo",
+      "description_en": "A combined glute bridge and single-arm floor press, training the glutes and chest in one movement.",
+      "description_de": "Eine Kombination aus Glute Bridge und einarmigem Kettlebell Floor Press, die Gesäß und Brust gleichzeitig kräftigt.",
+      "description_es": "Un ejercicio combinado en el suelo que une un puente de glúteos con un press de pesa rusa a un brazo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "hamstrings",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "hip-thrust",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie on your back with knees bent and feet flat on the floor.",
+        "Hold a kettlebell in one hand at your shoulder.",
+        "Drive your hips up into a glute bridge.",
+        "Press the kettlebell straight up toward the ceiling.",
+        "Lower the kettlebell and your hips with control.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Leg dich auf den Rücken mit angewinkelten Knien und flachen Füßen auf dem Boden.",
+        "Halte eine Kettlebell mit einer Hand auf Schulterhöhe.",
+        "Hebe die Hüften in eine Glute Bridge.",
+        "Drücke die Kettlebell senkrecht zur Decke.",
+        "Senke die Kettlebell und die Hüften kontrolliert.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba con las rodillas dobladas y los pies planos en el suelo.",
+        "Sostén una pesa rusa en una mano a la altura del hombro.",
+        "Eleva las caderas en un puente de glúteos.",
+        "Empuja la pesa rusa recto hacia el techo.",
+        "Baja la pesa rusa y las caderas con control.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Hold the bridge steady at the top while pressing.",
+        "Keep your wrist straight and stacked under the kettlebell.",
+        "Extend your free arm along the floor for extra stability."
+      ],
+      "tips_de": [
+        "Lass die Hüfte oben nicht zur freien Seite abkippen.",
+        "Drücke die Fersen fest in den Boden und spanne das Gesäß bewusst an.",
+        "Halte das Handgelenk gerade und behalte die Kettlebell im Blick."
+      ],
+      "tips_es": [
+        "Mantén las caderas elevadas y firmes mientras haces el press.",
+        "Sujeta la pesa con la muñeca recta y firme.",
+        "Evita que la cadera rote hacia el lado cargado."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-floor-glute-bridge-press-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-floor-glute-bridge-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-floor-press",
+      "name_en": "One Arm Kettlebell Floor Press",
+      "name_de": "Einarmiges Kettlebell-Bodendrücken",
+      "name_es": "Press en Suelo con Pesa Rusa a Un Brazo",
+      "description_en": "A unilateral kettlebell press performed lying on the floor, where the limited range reduces shoulder strain.",
+      "description_de": "Ein einarmiger Kettlebell Floor Press in Rückenlage, der die Brust trainiert, während der Boden die Absenkbewegung natürlich begrenzt.",
+      "description_es": "Un press de pecho unilateral con pesa rusa ejecutado tumbado en el suelo, que acorta el recorrido y trabaja pectoral y tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "chest",
+      "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "bench-press",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Lie flat on the floor with knees bent.",
+        "Hold a kettlebell at your shoulder with one hand.",
+        "Press the kettlebell straight up until your arm is fully extended.",
+        "Lower the kettlebell until your upper arm touches the floor.",
+        "Keep your core braced throughout.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Leg dich flach auf den Boden mit angewinkelten Knien.",
+        "Halte eine Kettlebell mit einer Hand auf Schulterhöhe.",
+        "Drücke die Kettlebell senkrecht nach oben, bis der Arm vollständig gestreckt ist.",
+        "Senke die Kettlebell, bis der Oberarm den Boden berührt.",
+        "Halte den Rumpf durchgehend angespannt.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Túmbate boca arriba en el suelo con las rodillas dobladas.",
+        "Sostén una pesa rusa en un hombro con una mano.",
+        "Empuja la pesa rusa recto hacia arriba hasta que el brazo quede completamente extendido.",
+        "Baja la pesa rusa hasta que la parte superior del brazo toque el suelo.",
+        "Mantén el core contraído durante todo el ejercicio.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your forearm vertical throughout the press.",
+        "Tuck your elbow to roughly 45 degrees from your torso.",
+        "Let your upper arm touch down gently rather than bouncing off the floor."
+      ],
+      "tips_de": [
+        "Halte das Handgelenk gerade und fest unter der Kettlebell.",
+        "Lass den Oberarm unten kurz aufsetzen, ohne die Spannung zu verlieren.",
+        "Strecke den freien Arm zur Seite aus, das gibt zusätzliche Stabilität."
+      ],
+      "tips_es": [
+        "Apoya el brazo en el suelo con suavidad, sin rebotar.",
+        "Sujeta la pesa con la muñeca firme, sin dejar que se doble.",
+        "Evita abrir el codo en exceso hacia el lado."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-floor-press-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-floor-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-front-squat",
+      "name_en": "One Arm Kettlebell Front Squat",
+      "name_de": "Einarmige Kettlebell-Kniebeuge vorne",
+      "name_es": "Sentadilla Frontal con Pesa Rusa a Un Brazo",
+      "description_en": "A unilateral front squat with one kettlebell racked at the shoulder, challenging the legs and core against the offset load.",
+      "description_de": "Eine Kniebeuge mit der Kettlebell in der Rack-Position an nur einer Schulter, die Beine und Gesäß kräftigt und die seitliche Rumpfmuskulatur fordert.",
+      "description_es": "Una sentadilla frontal con una pesa rusa apoyada en un solo hombro, que obliga al core a resistir la inclinación lateral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell in the racked position at one shoulder.",
+        "Stand with feet shoulder-width apart.",
+        "Squat down by bending your knees and hips.",
+        "Keep your chest up and torso upright throughout.",
+        "Drive through your heels to stand back up.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte eine Kettlebell in der Rack-Position an einer Schulter.",
+        "Steh schulterbreit.",
+        "Beuge Knie und Hüften in eine Kniebeuge.",
+        "Halte Brust und Rumpf durchgehend aufrecht.",
+        "Drücke durch die Fersen zurück in den Stand.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa en posición de rack en un hombro.",
+        "De pie con los pies a la anchura de los hombros.",
+        "Baja en sentadilla flexionando las rodillas y las caderas.",
+        "Mantén el pecho alto y el torso erguido durante todo el ejercicio.",
+        "Impulsa a través de los talones para volver a ponerte de pie.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep the rack position tight against your chest and forearm.",
+        "Resist twisting or leaning toward the loaded side.",
+        "Spread the floor with your feet to keep your knees tracking outward."
+      ],
+      "tips_de": [
+        "Halte den Ellbogen eng am Körper unter der Kettlebell.",
+        "Widerstehe dem Zug zur beladenen Seite und bleibe mittig.",
+        "Drücke die Knie in Richtung der Fußspitzen nach außen."
+      ],
+      "tips_es": [
+        "Resiste la tendencia a inclinarte hacia el lado de la pesa.",
+        "Empuja las rodillas hacia afuera en la parte baja.",
+        "Mantén el codo pegado al cuerpo bajo la pesa."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-front-squat-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-front-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-push-press",
+      "name_en": "One Arm Kettlebell Push Press",
+      "name_de": "Einarmiger Kettlebell-Push Press",
+      "name_es": "Push Press con Pesa Rusa a Un Brazo",
+      "description_en": "An explosive single-arm overhead press using leg drive to launch the kettlebell, allowing heavier loads than a strict press.",
+      "description_de": "Ein dynamisches einarmiges Überkopfdrücken, bei dem ein kurzer Dip aus den Beinen den explosiven Schub für die Kettlebell liefert.",
+      "description_es": "Un press unilateral con pesa rusa que usa un impulso de piernas para llevar el peso por encima de la cabeza.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "quadriceps",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell in the racked position at one shoulder.",
+        "Stand with feet shoulder-width apart.",
+        "Dip by bending your knees slightly.",
+        "Drive explosively through your legs and press the kettlebell overhead.",
+        "Lock out your arm at the top.",
+        "Lower the kettlebell to your shoulder with control.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte eine Kettlebell in der Rack-Position an einer Schulter.",
+        "Steh schulterbreit.",
+        "Beuge die Knie leicht.",
+        "Strecke die Beine explosiv und drücke die Kettlebell über den Kopf.",
+        "Strecke den Arm oben vollständig.",
+        "Senke die Kettlebell kontrolliert zur Schulter.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa en posición de rack en un hombro.",
+        "De pie con los pies a la anchura de los hombros.",
+        "Flexiona ligeramente las rodillas.",
+        "Extiende las piernas de forma explosiva y empuja la pesa rusa por encima de la cabeza.",
+        "Bloquea el codo en la parte superior.",
+        "Baja la pesa rusa al hombro con control.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your torso upright during the dip, not tipping forward.",
+        "Time the press so your arm extends as your legs finish driving.",
+        "Keep the dip shallow and quick rather than a half squat."
+      ],
+      "tips_de": [
+        "Strecke Hüfte und Knie vollständig, bevor der Arm das Drücken übernimmt.",
+        "Halte den Rumpf fest, damit du unter der Last nicht seitlich einknickst.",
+        "Federe die Kettlebell beim Absenken mit den Beinen leicht ab."
+      ],
+      "tips_es": [
+        "Haz la flexión de piernas corta y rápida, sin inclinar el torso.",
+        "Sincroniza el empuje de piernas con la extensión del brazo.",
+        "Aprieta el core al recibir la pesa de vuelta en el hombro."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-push-press-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-push-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-row",
+      "name_en": "One Arm Kettlebell Row",
+      "name_de": "Einarmiges Kettlebell-Rudern",
+      "name_es": "Remo con Pesa Rusa a Un Brazo",
+      "description_en": "A unilateral rowing exercise with bench support, building the lats and mid-back one side at a time.",
+      "description_de": "Ein einarmiges Kettlebell-Rudern mit Abstützung auf einer Bank, das den Latissimus und den oberen Rücken kräftigt.",
+      "description_es": "Un remo unilateral con pesa rusa y apoyo en banco, que fortalece el dorsal ancho y los romboides de cada lado.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "row",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place one hand and knee on a bench for support.",
+        "Hold a kettlebell in the opposite hand with your arm extended.",
+        "Pull the kettlebell toward your hip by driving your elbow back.",
+        "Squeeze your back at the top of the movement.",
+        "Lower the kettlebell with control.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Stütze eine Hand und ein Knie auf einer Bank ab.",
+        "Halte eine Kettlebell mit der anderen Hand bei gestrecktem Arm.",
+        "Ziehe die Kettlebell zur Hüfte, indem du den Ellenbogen nach hinten führst.",
+        "Spanne den Rücken oben an.",
+        "Senke die Kettlebell kontrolliert.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Apoya una mano y una rodilla sobre un banco para sujetarte.",
+        "Sostén una pesa rusa en la mano contraria con el brazo extendido.",
+        "Jala la pesa rusa hacia la cadera llevando el codo hacia atrás.",
+        "Aprieta la espalda en la parte superior del movimiento.",
+        "Baja la pesa rusa con control.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your torso square to the floor throughout the set.",
+        "Pull with your back muscles rather than just your arm.",
+        "Keep your neck neutral, eyes on the floor just ahead."
+      ],
+      "tips_de": [
+        "Halte den Rücken gerade und den Nacken in Verlängerung der Wirbelsäule.",
+        "Vermeide es, den Oberkörper beim Ziehen aufzudrehen.",
+        "Lass das Schulterblatt unten kontrolliert nach vorn gleiten, bevor du erneut ziehst."
+      ],
+      "tips_es": [
+        "Mantén la espalda plana y paralela al suelo.",
+        "Evita rotar el torso al subir la pesa.",
+        "Tira con la espalda, no solo con el bíceps."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-row-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-row-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-shoulder-press",
+      "name_en": "One Arm Kettlebell Shoulder Press",
+      "name_de": "Einarmiges Kettlebell-Schulterdrücken",
+      "name_es": "Press de Hombro con Pesa Rusa a Un Brazo",
+      "description_en": "A strict single-arm overhead press from the rack position, training the shoulders while the core resists side-bending.",
+      "description_de": "Ein striktes einarmiges Überkopfdrücken aus der Rack-Position, das die Schulter kräftigt und den seitlichen Rumpf als Stabilisator fordert.",
+      "description_es": "Un press de hombro estricto a un brazo con pesa rusa, que exige estabilidad del core para evitar la inclinación lateral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "trapezius",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "overhead-press",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a kettlebell in the racked position at one shoulder.",
+        "Stand tall with feet hip-width apart.",
+        "Press the kettlebell straight overhead until your arm is locked out.",
+        "Keep your core tight throughout.",
+        "Lower the kettlebell back to the rack position with control.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Halte eine Kettlebell in der Rack-Position an einer Schulter.",
+        "Steh aufrecht, Füße hüftbreit.",
+        "Drücke die Kettlebell senkrecht über den Kopf, bis der Arm gestreckt ist.",
+        "Halte den Rumpf durchgehend angespannt.",
+        "Senke die Kettlebell kontrolliert zurück in die Rack-Position.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "Sostén una pesa rusa en posición de rack en un hombro.",
+        "De pie con los pies a la anchura de las caderas.",
+        "Empuja la pesa rusa recto hacia arriba hasta bloquear el codo.",
+        "Mantén el core apretado durante todo el ejercicio.",
+        "Baja la pesa rusa a la posición de rack con control.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Avoid leaning away from the kettlebell as it travels overhead.",
+        "Finish with your biceps close to your ear at lockout.",
+        "Squeeze your glutes to keep your ribs from flaring."
+      ],
+      "tips_de": [
+        "Vermeide Schwung aus den Beinen, das Drücken bleibt strikt.",
+        "Halte das Handgelenk gerade, die Kettlebell ruht außen auf dem Unterarm.",
+        "Lehne den Oberkörper nicht zur Gegenseite, bleibe aufrecht über der Hüfte."
+      ],
+      "tips_es": [
+        "No te inclines hacia el lado contrario al empujar.",
+        "Mantén el antebrazo vertical bajo la pesa durante el recorrido.",
+        "Exhala al empujar y evita encoger el hombro hacia la oreja."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-shoulder-press-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-shoulder-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-swing",
+      "name_en": "One Arm Kettlebell Swing",
+      "name_de": "Einarmiger Kettlebell-Swing",
+      "name_es": "Swing con Pesa Rusa a Un Brazo",
+      "description_en": "A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge.",
+      "description_de": "Ein einarmiger Kettlebell Swing, bei dem die kraftvolle Hüftstreckung die Kugel bis auf Brusthöhe treibt und die hintere Kette trainiert.",
+      "description_es": "Un swing de pesa rusa a un brazo, un movimiento balístico de bisagra de cadera que desarrolla potencia en glúteos e isquiotibiales.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "kettlebell",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "erector_spinae",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_safe",
+        "knee_safe"
+      ],
+      "variation_group": "kettlebell-swing",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand with feet shoulder-width apart and a kettlebell on the floor in front of you.",
+        "Hinge at the hips and grip the kettlebell with one hand.",
+        "Hike the kettlebell back between your legs.",
+        "Drive your hips forward to swing the kettlebell to chest height.",
+        "Let gravity bring the kettlebell back between your legs.",
+        "Complete reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Steh schulterbreit mit einer Kettlebell vor dir auf dem Boden.",
+        "Beuge die Hüften und greife die Kettlebell mit einer Hand.",
+        "Schwinge die Kettlebell zwischen die Beine zurück.",
+        "Strecke die Hüften explosiv und schwinge die Kettlebell auf Brusthöhe.",
+        "Lass die Schwerkraft die Kettlebell zurück zwischen die Beine bringen.",
+        "Wiederhole auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "De pie con los pies a la anchura de los hombros y la pesa rusa en el suelo frente a ti.",
+        "Bisagra en las caderas y agarra la pesa rusa con una mano.",
+        "Lleva la pesa rusa hacia atrás entre las piernas.",
+        "Impulsa las caderas hacia adelante para lanzar la pesa rusa hasta la altura del pecho.",
+        "Deja que la gravedad lleve la pesa rusa de vuelta entre las piernas.",
+        "Completa las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "Keep your shoulders square as the offset load tries to rotate you.",
+        "Power the movement with your hips, not by lifting with your arm.",
+        "Hinge with a flat back rather than squatting the swing."
+      ],
+      "tips_de": [
+        "Treibe den Schwung aus der Hüfte an, nicht aus dem Arm.",
+        "Halte den Rücken gerade, wenn die Kugel zwischen die Beine zurückschwingt.",
+        "Bleibe mit den Schultern parallel zum Boden, ohne mitzurotieren."
+      ],
+      "tips_es": [
+        "Genera la potencia con la cadera, no con el brazo.",
+        "Mantén la espalda recta cuando la pesa pase entre las piernas.",
+        "No dejes que la pesa tire del hombro hacia delante."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-swing-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-swing-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-kettlebell-tricep-kickback",
+      "name_en": "One-Arm Kettlebell Tricep Kickback",
+      "name_de": "Einarmiger Kettlebell-Trizeps-Kickback",
+      "name_es": "Extensión de Tríceps a Un Brazo con Pesa Rusa",
+      "description_en": "A unilateral tricep isolation done with a kettlebell instead of a dumbbell. Hinge over, pin the upper arm to the side parallel to the floor, and extend the elbow back. The offset bell mass adds rotational tension at the bottom of every rep.",
+      "description_de": "Ein einarmiger Trizeps-Kickback mit Kettlebell, deren versetzte Masse am unteren Punkt jeder Wiederholung zusätzliche Rotationsspannung erzeugt.",
+      "description_es": "Una extensión de tríceps unilateral con pesa rusa: inclínate, fija el brazo al costado paralelo al suelo y extiende el codo hacia atrás.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "kettlebell",
+      "body_part": "upper_arms",
+      "primary_muscles": [
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "posterior_deltoid"
+      ],
+      "goals": [
+        "hypertrophy"
+      ],
+      "tags": [
+        "arm_day",
+        "push_day"
+      ],
+      "variation_group": "tricep-kickback",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hinge forward at the hips with a flat back, knees softly bent.",
+        "Hold a kettlebell by the handle in one hand, palm facing the body.",
+        "Pin the upper arm to the side so it is parallel to the floor; the forearm hangs straight down.",
+        "Extend the elbow back to straighten the arm fully behind you, keeping the upper arm motionless.",
+        "Squeeze the tricep at lockout, then return under control to the starting position.",
+        "Complete all reps on one side, then switch hands."
+      ],
+      "instructions_de": [
+        "Beuge dich mit geradem Rücken aus der Hüfte nach vorn, die Knie leicht gebeugt.",
+        "Halte eine Kettlebell am Griff in einer Hand, die Handfläche zeigt zum Körper.",
+        "Fixiere den Oberarm seitlich am Körper parallel zum Boden, der Unterarm hängt senkrecht nach unten.",
+        "Strecke den Ellbogen nach hinten, bis der Arm hinter dir vollständig gestreckt ist, der Oberarm bleibt dabei unbewegt.",
+        "Spanne den Trizeps in der Streckung fest an und kehre dann kontrolliert in die Ausgangsposition zurück.",
+        "Führe alle Wiederholungen auf einer Seite durch, dann wechsle die Hand."
+      ],
+      "instructions_es": [
+        "Inclínate hacia delante flexionando las caderas con la espalda recta y las rodillas ligeramente flexionadas.",
+        "Sujeta una pesa rusa por el asa con una mano, con la palma hacia el cuerpo.",
+        "Fija la parte alta del brazo al costado de modo que quede paralela al suelo; el antebrazo cuelga recto hacia abajo.",
+        "Extiende el codo hacia atrás para estirar el brazo del todo por detrás de ti, manteniendo inmóvil la parte alta del brazo.",
+        "Aprieta el tríceps en la extensión completa y vuelve de forma controlada a la posición inicial.",
+        "Completa todas las repeticiones de un lado y luego cambia de mano."
+      ],
+      "tips_en": [
+        "The upper arm does not move — only the forearm. Any shoulder swing is a cheat.",
+        "Lock the bell briefly at full extension; the bottom of the bell wants to dip the wrist.",
+        "Use a lighter bell than you would for a dumbbell kickback — the offset load is harder to stabilize."
+      ],
+      "tips_de": [
+        "Nur der Unterarm bewegt sich — jedes Mitschwingen der Schulter ist Schummeln.",
+        "Halte die Streckung kurz — die Kugel zieht das Handgelenk gern nach unten.",
+        "Nimm weniger Gewicht als beim Kurzhantel-Kickback — die versetzte Last ist schwerer zu stabilisieren."
+      ],
+      "tips_es": [
+        "La parte alta del brazo no se mueve, solo el antebrazo; balancear el hombro es trampa.",
+        "Bloquea la pesa un instante en la extensión completa; tiende a hundirte la muñeca.",
+        "Usa una pesa más ligera que en una extensión con mancuerna; la carga descentrada cuesta más de estabilizar."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-kettlebell-tricep-kickback-start.webp",
+          "peak": "images/flat/one-arm-kettlebell-tricep-kickback-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-landmine-press",
+      "name_en": "One-Arm Landmine Press",
+      "name_de": "Einarmiger Landmine Press",
+      "name_es": "Press Landmine con Un Brazo",
+      "description_en": "A unilateral overhead press variation using a landmine setup that follows a natural arc, reducing shoulder impingement risk while building pressing strength.",
+      "description_de": "Eine einseitige Überkopfdrückübung am Landmine-Aufsatz mit natürlichem Bewegungsbogen, der das Schulterimpingement-Risiko verringert.",
+      "description_es": "Una variante de press sobre la cabeza unilateral con montaje landmine que sigue un arco natural, reduciendo el riesgo de impingement de hombro.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
+      "primary_muscles": [
+        "anterior_deltoid",
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "obliques",
+        "serratus_anterior",
+        "triceps_brachii"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "shoulder_focus",
+        "push_day"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Anchor one end of a barbell in a landmine attachment and load the free end.",
+        "Kneel on one knee or stand and grip the sleeve end at shoulder height with one hand.",
+        "Press the bar upward and forward along its arc until the arm is fully extended.",
+        "Lower the bar back to shoulder height under control.",
+        "Complete all reps before switching sides."
+      ],
+      "instructions_de": [
+        "Ein Ende der Langhantel im Landmine-Aufsatz verankern und das freie Ende belasten.",
+        "Im Kniestand oder Stand das freie Ende auf Schulterhöhe mit einer Hand greifen.",
+        "Die Stange entlang ihres Bogens nach oben und vorne drücken, bis der Arm gestreckt ist.",
+        "Stange kontrolliert zur Schulter zurückführen.",
+        "Alle Wiederholungen ausführen, dann Seite wechseln."
+      ],
+      "instructions_es": [
+        "Ancla un extremo de la barra en el accesorio landmine y carga el extremo libre.",
+        "Arrodíllate en una rodilla o párate y sujeta el extremo libre a la altura del hombro con una mano.",
+        "Empuja la barra hacia arriba y adelante siguiendo su arco hasta extender completamente el brazo.",
+        "Baja la barra de regreso a la altura del hombro con control.",
+        "Completa todas las repeticiones antes de cambiar de lado."
+      ],
+      "tips_en": [
+        "Engage your core to prevent the torso from rotating toward the working arm.",
+        "The arc motion is more joint-friendly than a vertical overhead press.",
+        "Kneeling on the opposite knee increases core anti-rotation demand."
+      ],
+      "tips_de": [
+        "Rumpf stabilisieren, um Rotationen des Oberkörpers zur Arbeitsseite zu verhindern.",
+        "Der Bogenbewegung ist gelenkschonender als ein vertikaler Overhead Press.",
+        "Kniestand auf dem gegenüberliegenden Knie erhöht die Anti-Rotationsanforderung."
+      ],
+      "tips_es": [
+        "Activa el core para evitar que el torso rote hacia el brazo de trabajo.",
+        "El movimiento en arco es más amigable para las articulaciones que un press estricto.",
+        "Arrodillarse en la rodilla contraria aumenta la demanda antirotacional del core."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-landmine-press-start.webp",
+          "peak": "images/flat/one-arm-landmine-press-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "one-arm-lat-pulldown",
+      "name_en": "One-Arm Lat Pulldown",
+      "name_de": "Einarmiges Lat-Pulldown",
+      "name_es": "Jalón al Pecho con Un Brazo",
+      "description_en": "A unilateral cable pulldown that targets the latissimus dorsi with a single-arm handle, allowing a greater range of motion and bilateral strength imbalances to be addressed.",
+      "description_de": "Ein einseitiges Kabelzugübung für den Latissimus mit einem Einzelgriff, der eine größere Bewegungsweite ermöglicht und Kraftungleichgewichte ausgleicht.",
+      "description_es": "Un jalón en cable unilateral con manija individual que trabaja el dorsal ancho permitiendo mayor rango de movimiento y corrección de desequilibrios.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids"
+      ],
       "goals": [
-        "mobility"
+        "hypertrophy"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "pull_day",
+        "back_focus"
       ],
-      "is_unilateral": false,
+      "variation_group": "lat-pulldown",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Kneel on the floor in front of a bench.",
-        "Extend both arms forward and rest them on the bench.",
-        "Sit your hips back toward your heels and let the chest sink.",
-        "Hold for 20 to 30 seconds, breathing steadily."
+        "Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad.",
+        "Reach up and grasp the handle with one hand, arm fully extended.",
+        "Pull the handle down toward your shoulder, driving your elbow toward your hip.",
+        "Pause briefly at full contraction, then return to the starting position with control.",
+        "Complete all reps on one side before switching."
       ],
       "instructions_de": [
-        "Knie dich vor eine Bank auf den Boden.",
-        "Strecke beide Arme nach vorn und lege sie auf die Bank.",
-        "Setze die Hüfte zurück Richtung Fersen und lasse die Brust sinken.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+        "Einen Einzelgriff an der Kabelzugmaschine befestigen und mit gesicherten Oberschenkeln hinsetzen.",
+        "Den Griff mit einer Hand greifen, Arm vollständig gestreckt.",
+        "Den Griff zur Schulter herunterziehen und dabei den Ellbogen zur Hüfte führen.",
+        "Kurz in der vollen Kontraktion halten, dann kontrolliert zur Ausgangsposition zurückführen.",
+        "Alle Wiederholungen einer Seite ausführen, dann wechseln."
       ],
       "instructions_es": [
-        "Arrodíllate en el suelo frente a un banco.",
-        "Extiende ambos brazos al frente y apóyalos en el banco.",
-        "Lleva la cadera hacia los talones y deja caer el pecho.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante."
+        "Sujeta una manija individual al jalón de cable y siéntate con los muslos asegurados bajo el soporte.",
+        "Agarra la manija con una mano, brazo completamente extendido.",
+        "Tira de la manija hacia tu hombro llevando el codo hacia la cadera.",
+        "Pausa brevemente en la contracción máxima, luego vuelve con control.",
+        "Completa todas las repeticiones en un lado antes de cambiar."
       ],
       "tips_en": [
-        "Keep your arms straight and relax your neck.",
-        "Relax and keep breathing throughout."
+        "Lean slightly away from the cable to increase lat stretch at the top.",
+        "Focus on pulling with your elbow, not your hand, to keep the lat engaged.",
+        "Control the eccentric to maximize lat tension throughout the range."
       ],
       "tips_de": [
-        "Halte die Arme gestreckt und entspanne den Nacken.",
-        "Bleib locker und atme durchgehend weiter."
+        "Leicht von der Kabel wegneigen, um die Latissimus-Dehnung oben zu verbessern.",
+        "Mit dem Ellbogen, nicht der Hand ziehen, um den Latissimus aktiv zu halten.",
+        "Die Abwärtsbewegung kontrollieren, um maximale Latissimus-Spannung zu halten."
       ],
       "tips_es": [
-        "Mantén los brazos estirados y relaja el cuello.",
-        "Relájate y sigue respirando todo el tiempo."
+        "Inclínate ligeramente alejándote del cable para maximizar el estiramiento del dorsal arriba.",
+        "Tira con el codo, no con la mano, para mantener el dorsal activado.",
+        "Controla la fase excéntrica para maximizar la tensión en el dorsal durante todo el rango."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-childs-pose-main.webp"
+          "start": "images/flat/one-arm-lat-pulldown-start.webp",
+          "peak": "images/flat/one-arm-lat-pulldown-peak.webp"
         }
       }
     },
     {
-      "id": "bench-couch-stretch",
-      "name_en": "Bench Couch Stretch",
-      "name_de": "Couch-Dehnung an der Bank",
-      "name_es": "Estiramiento Couch en Banco",
-      "description_en": "A deep quad and hip-flexor stretch with the rear shin running up the front of a bench.",
-      "description_de": "Eine tiefe Dehnung für Quadrizeps und Hüftbeuger, bei der das hintere Schienbein an der Bankvorderseite aufragt.",
-      "description_es": "Un estiramiento profundo de cuádriceps y flexores de cadera con la espinilla trasera apoyada en el frente del banco.",
-      "category": "stretching",
-      "force_type": "static",
+      "id": "one-arm-single-leg-dumbbell-romanian-deadlift",
+      "name_en": "One-Arm Single-Leg Dumbbell Romanian Deadlift",
+      "name_de": "Einarmiges einbeiniges Kurzhantel-Romanian Deadlift",
+      "name_es": "Peso Muerto Rumano a Una Pierna con Mancuerna a Un Brazo",
+      "description_en": "A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core.",
+      "description_de": "Ein einbeiniges RDL mit einer Kurzhantel in der gegenüberliegenden Hand (kontralateral). Belastet Beinbeuger und Gesäß des Standbeins und erfordert starke Anti-Rotations-Spannung im Rumpf.",
+      "description_es": "Un peso muerto rumano a una pierna sosteniendo una mancuerna en una sola mano, generalmente la opuesta a la pierna de apoyo (contralateral). Carga los isquiotibiales y glúteos de la pierna de apoyo mientras exige una fuerte contención anti-rotación del core.",
+      "category": "strength",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "flat_bench",
+      "difficulty": "advanced",
+      "equipment": "dumbbell",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "hip_flexors",
-        "quadriceps"
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "forearm_flexors",
+        "gluteus_medius",
+        "obliques"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "leg_day",
+        "core"
       ],
+      "variation_group": "deadlift",
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Kneel with your rear shin against the front of a bench.",
-        "Place the front foot flat on the floor.",
-        "Bring your torso upright until the front of the thigh stretches.",
-        "Hold for 20 to 30 seconds, breathing steadily.",
-        "Switch sides and repeat."
+        "Stand on one leg holding a dumbbell in the opposite hand.",
+        "Free arm out to the side for balance, free leg hovering just off the floor.",
+        "Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance.",
+        "Keep the hips square to the floor — do not open them to the side.",
+        "Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch.",
+        "Drive the hip forward to return to standing under control.",
+        "Complete all reps on one side, then switch."
       ],
       "instructions_de": [
-        "Knie dich mit dem hinteren Schienbein an die Bankvorderseite.",
-        "Stelle den vorderen Fuß flach auf den Boden.",
-        "Richte den Oberkörper auf, bis die Oberschenkelvorderseite dehnt.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
-        "Wechsle die Seite und wiederhole."
+        "Steh auf einem Bein, Kurzhantel in der gegenüberliegenden Hand.",
+        "Freier Arm seitlich für Balance, freies Bein knapp über dem Boden.",
+        "Beuge die Standhüfte und schiebe sie zurück, das freie Bein streckt sich als Gegengewicht nach hinten.",
+        "Hüften parallel zum Boden halten – nicht zur Seite öffnen.",
+        "Senke die Kurzhantel zum Fuß des Standbeins und spüre eine tiefe Dehnung der Beinbeuger.",
+        "Drücke die Hüfte nach vorne und kehre kontrolliert in den Stand zurück.",
+        "Alle Wiederholungen auf einer Seite, dann wechseln."
       ],
       "instructions_es": [
-        "Arrodíllate con la espinilla trasera contra el frente del banco.",
-        "Coloca el pie delantero plano en el suelo.",
-        "Lleva el torso erguido hasta que se estire el frente del muslo.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante.",
-        "Cambia de lado y repite."
+        "De pie sobre una pierna, sostén una mancuerna en la mano contraria.",
+        "Brazo libre al costado para equilibrarte, pierna libre suspendida justo por encima del suelo.",
+        "Bisagra en la cadera de apoyo empujándola hacia atrás mientras la pierna libre se extiende detrás para contrarrestar el peso.",
+        "Mantén las caderas cuadradas al suelo; no las abras hacia el lado.",
+        "Baja la mancuerna hacia el pie de la pierna de apoyo sintiendo un estiramiento profundo en los isquiotibiales.",
+        "Impulsa la cadera hacia adelante para volver a ponerte de pie con control.",
+        "Completa todas las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Squeeze the rear glute to protect your lower back.",
-        "Pad the rear knee on a cushion for comfort."
+        "Start lighter than you think — balance and anti-rotation demands are the limit, not hamstring strength.",
+        "If you rotate open, pause and reset; a shorter clean ROM beats a full ROM with rotation.",
+        "Eyes on a fixed spot on the floor a few feet in front helps balance."
       ],
       "tips_de": [
-        "Spanne das hintere Gesäß an, um den unteren Rücken zu schützen.",
-        "Polstere das hintere Knie mit einem Kissen."
+        "Leichter einsteigen als gedacht – Balance und Anti-Rotation sind der limitierende Faktor, nicht die Beinbeuger.",
+        "Bei Rotation anhalten und neu ausrichten; sauberer kurzer ROM schlägt vollen ROM mit Rotation.",
+        "Blick auf einen festen Punkt auf dem Boden einige Meter vor dir hilft beim Gleichgewicht."
       ],
       "tips_es": [
-        "Aprieta el glúteo trasero para proteger la zona lumbar.",
-        "Acolcha la rodilla trasera con un cojín."
+        "Empieza con menos peso del que crees; el equilibrio y la demanda anti-rotación son el factor limitante, no la fuerza de los isquiotibiales.",
+        "Si rotas, haz una pausa y reinicia; un recorrido limpio más corto es mejor que uno completo con rotación.",
+        "Fijar la vista en un punto fijo en el suelo a un par de metros al frente ayuda con el equilibrio."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-couch-stretch-main.webp"
+          "start": "images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-start.webp",
+          "peak": "images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-peak.webp"
         }
       }
     },
     {
-      "id": "bench-dips",
-      "name_en": "Bench Dips",
-      "name_de": "Bank-Dips",
-      "name_es": "Fondos en Banco",
-      "description_en": "A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps.",
-      "description_de": "Eine Trizepsübung am Rand einer Bank, bei der das Körpergewicht durch Beugen und Strecken der Arme bewegt wird.",
-      "description_es": "Un ejercicio de fondos apoyado en un banco que trabaja principalmente el tríceps con el propio peso corporal.",
+      "id": "one-arm-single-leg-kettlebell-romanian-deadlift",
+      "name_en": "One-Arm Single-Leg Kettlebell Romanian Deadlift",
+      "name_de": "Einarmiges einbeiniges Kettlebell-Romanian Deadlift",
+      "name_es": "Peso Muerto Rumano a Una Pierna con Pesa Rusa a Un Brazo",
+      "description_en": "The kettlebell version of the one-arm single-leg RDL. The offset mass of the kettlebell and the lower hanging centre make this a subtly different challenge to the dumbbell variant — excellent for posterior-chain strength and balance under asymmetric load.",
+      "description_de": "Die Kettlebell-Variante des einarmigen einbeinigen RDL. Die versetzte Masse der Kettlebell und der tiefer hängende Schwerpunkt machen diese Übung zu einer subtil anderen Herausforderung als die Kurzhantel-Variante – ausgezeichnet für Kraft der hinteren Kette und Balance unter asymmetrischer Last.",
+      "description_es": "La versión con pesa rusa del peso muerto rumano a una pierna y un brazo. La masa excéntrica de la pesa rusa y su centro de gravedad más bajo lo convierten en un reto sutilmente diferente al de la mancuerna; excelente para la fuerza de la cadena posterior y el equilibrio bajo carga asimétrica.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "kettlebell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "forearm_flexors",
+        "gluteus_medius",
+        "obliques"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "core"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand on one leg holding a kettlebell in the opposite hand by the handle.",
+        "Free arm out to the side for balance, free leg hovering behind.",
+        "Hinge at the standing hip, pushing it back while the free leg extends to counterbalance.",
+        "Keep hips square to the floor; the kettlebell tracks straight down the shin.",
+        "Feel a deep hamstring stretch on the standing leg at the bottom.",
+        "Drive the hip forward to return to standing.",
+        "Complete all reps on one side, then switch."
+      ],
+      "instructions_de": [
+        "Steh auf einem Bein, Kettlebell in der gegenüberliegenden Hand am Griff.",
+        "Freier Arm seitlich für Balance, freies Bein hinter dir.",
+        "Beuge die Standhüfte und schiebe sie zurück, das freie Bein streckt sich als Gegengewicht.",
+        "Hüften parallel zum Boden halten; die Kettlebell bewegt sich gerade das Schienbein entlang.",
+        "Spüre eine tiefe Dehnung der Beinbeuger des Standbeins am tiefsten Punkt.",
+        "Drücke die Hüfte nach vorne und kehre in den Stand zurück.",
+        "Alle Wiederholungen auf einer Seite, dann wechseln."
+      ],
+      "instructions_es": [
+        "De pie sobre una pierna, sostén una pesa rusa en la mano contraria por el asa.",
+        "Brazo libre al costado para equilibrarte, pierna libre suspendida detrás.",
+        "Bisagra en la cadera de apoyo empujándola hacia atrás mientras la pierna libre se extiende para contrarrestar el peso.",
+        "Mantén las caderas cuadradas al suelo; la pesa rusa desciende recto por la espinilla.",
+        "Siente un estiramiento profundo en los isquiotibiales de la pierna de apoyo en la parte inferior.",
+        "Impulsa la cadera hacia adelante para volver a ponerte de pie.",
+        "Completa todas las repeticiones de un lado y luego cambia."
+      ],
+      "tips_en": [
+        "The kettlebell hangs lower than a dumbbell — shorten the ROM slightly to keep the back flat.",
+        "If the bell swings, you are moving too fast. Slow the eccentric.",
+        "Build up from the two-arm (dumbbell) single-leg RDL first."
+      ],
+      "tips_de": [
+        "Die Kettlebell hängt tiefer als eine Kurzhantel – ROM leicht verkürzen, um den Rücken flach zu halten.",
+        "Wenn die Glocke schwingt, bewegst du dich zu schnell. Exzentrik verlangsamen.",
+        "Erst die beidhändige (Kurzhantel-)Variante beherrschen, bevor du wechselst."
+      ],
+      "tips_es": [
+        "La pesa rusa cuelga más bajo que una mancuerna; acorta ligeramente el recorrido para mantener la espalda plana.",
+        "Si la pesa oscila, estás yendo demasiado rápido. Desacelera la fase excéntrica.",
+        "Primero domina el peso muerto rumano a una pierna con dos mancuernas antes de progresar a este ejercicio."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-start.webp",
+          "peak": "images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "overhead-squat",
+      "name_en": "Overhead Squat",
+      "name_de": "Überkopf-Kniebeuge",
+      "name_es": "Sentadilla con Barra en Alto",
+      "description_en": "A squat with a barbell locked out overhead in a wide snatch grip, demanding mobility, stability, and a strong core.",
+      "description_de": "Eine Kniebeuge mit der Langhantel über Kopf im breiten Reißgriff — verlangt Mobilität, Stabilität und einen starken Rumpf.",
+      "description_es": "Una sentadilla con la barra bloqueada por encima de la cabeza con agarre ancho de arrancada, que exige movilidad, estabilidad y un core fuerte.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "lateral_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Hold a barbell overhead with a wide snatch grip and arms locked out.",
+        "Stand with feet slightly wider than shoulder-width.",
+        "Squat down by pushing your hips back and bending your knees.",
+        "Keep the bar directly over the middle of your feet.",
+        "Drive through your heels to stand back up.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Halte eine Langhantel mit breitem Reißgriff über den Kopf, Arme gestreckt.",
+        "Steh leicht weiter als schulterbreit.",
+        "Beuge Hüften und Knie in eine Kniebeuge.",
+        "Halte die Stange direkt über der Mitte des Fußes.",
+        "Drücke durch die Fersen zurück in den Stand.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Sostén una barra por encima de la cabeza con un agarre ancho de arrancada y los codos bloqueados.",
+        "De pie con los pies ligeramente más abiertos que la anchura de los hombros.",
+        "Baja en sentadilla empujando las caderas hacia atrás y doblando las rodillas.",
+        "Mantén la barra directamente sobre el punto medio de los pies.",
+        "Impulsa a través de los talones para volver a ponerte de pie.",
+        "Repite el número de repeticiones deseado."
+      ],
+      "tips_en": [
+        "Keep your armpits facing forward to lock the bar in place.",
+        "Keep the bar over mid-foot with a more upright torso than a back squat.",
+        "Work on shoulder and ankle mobility before adding load."
+      ],
+      "tips_de": [
+        "Drehe die Achseln nach vorn, um die Stange zu fixieren.",
+        "Halte die Stange über der Fußmitte, mit aufrechterem Oberkörper als bei der Kniebeuge.",
+        "Arbeite an Schulter- und Sprunggelenksmobilität, bevor du Gewicht auflegst."
+      ],
+      "tips_es": [
+        "Gira las axilas hacia delante para fijar la barra en su sitio.",
+        "Mantén la barra sobre el mediopié, con el torso más erguido que en una sentadilla trasera.",
+        "Trabaja la movilidad de hombros y tobillos antes de añadir peso."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/overhead-squat-start.webp",
+          "peak": "images/flat/overhead-squat-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "overhead-tricep-extension",
+      "name_en": "Overhead Tricep Extension",
+      "name_de": "Überkopf-Trizepsstreckung",
+      "name_es": "Extensión de Tríceps por Encima de la Cabeza",
+      "description_en": "An isolation exercise for the triceps emphasizing the long head.",
+      "description_de": "Eine Isolationsübung für den Trizeps mit Schwerpunkt auf dem langen Kopf.",
+      "description_es": "Un ejercicio de aislamiento para el tríceps que enfatiza la cabeza larga.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
       "body_part": "upper_arms",
       "primary_muscles": [
         "triceps_brachii"
       ],
-      "secondary_muscles": [
-        "anterior_deltoid",
-        "pectoralis_major"
-      ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
+        "arm_day",
         "knee_safe",
-        "no_axial_load",
         "lower_back_safe",
-        "requires_bench"
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "dips",
+      "variation_group": "overhead-tricep-extension",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Sit on a bench and place your hands on the edge beside your hips.",
-        "Slide your hips off the bench with legs extended.",
-        "Lower your body by bending your elbows to 90 degrees.",
-        "Press through your palms to return to the start.",
-        "Repeat for the desired number of reps."
+        "Stand or sit holding a dumbbell overhead with both hands.",
+        "Lower the dumbbell behind your head by bending your elbows.",
+        "Extend your arms back to the starting position.",
+        "Keep your elbows close to your head throughout.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Setze dich auf eine Bank und platziere die Hände auf der Kante neben den Hüften.",
-        "Schiebe die Hüften von der Bank mit gestreckten Beinen.",
-        "Senke den Körper, indem du die Ellbogen auf 90 Grad beugst.",
-        "Drücke durch die Handflächen zurück in die Ausgangsposition.",
-        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+        "Steh oder sitz und halte eine Kurzhantel mit beiden Händen über den Kopf.",
+        "Senke die Kurzhantel hinter den Kopf, indem du die Ellenbogen beugst.",
+        "Strecke die Arme zurück in die Ausgangsposition.",
+        "Ellenbogen während der gesamten Bewegung nah am Kopf halten.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en un banco y coloca las manos en el borde junto a las caderas.",
-        "Desliza las caderas fuera del banco con las piernas extendidas.",
-        "Baja el cuerpo flexionando los codos hasta 90 grados.",
-        "Empuja con las palmas para volver a la posición inicial.",
-        "Repite el número de repeticiones deseado."
+        "De pie o sentado, sostén una mancuerna por encima de la cabeza con ambas manos.",
+        "Baja la mancuerna detrás de la cabeza doblando los codos.",
+        "Extiende los brazos de vuelta a la posición inicial.",
+        "Mantén los codos cerca de la cabeza durante todo el ejercicio.",
+        "Repite."
       ],
       "tips_en": [
-        "Keep your hips close to the bench as you lower.",
-        "Avoid letting your shoulders roll forward at the bottom.",
-        "Bend your knees to make the movement easier."
+        "Keep your ribs down and avoid arching your lower back.",
+        "Lower until you feel a deep stretch in your triceps.",
+        "Check your grip is secure before lowering the dumbbell behind your head."
       ],
       "tips_de": [
-        "Halte die Hüfte dicht an der Bank, um die Schultern zu entlasten.",
-        "Führe die Ellbogen nach hinten statt nach außen.",
-        "Stelle die Füße mit gebeugten Knien näher heran, wenn die Übung zu schwer ist."
+        "Halte die Oberarme senkrecht und ruhig, nur die Unterarme bewegen sich.",
+        "Vermeide ein Hohlkreuz, indem du Bauch und Gesäß anspannst.",
+        "Senke die Hantel so tief, dass du eine deutliche Dehnung im Trizeps spürst."
       ],
       "tips_es": [
-        "Mantén la espalda cerca del banco durante todo el recorrido.",
-        "No dejes que los hombros se hundan hacia las orejas.",
-        "Flexiona las rodillas si necesitas una versión más fácil."
+        "Mueve solo los antebrazos y mantén quieto todo lo demás.",
+        "Evita arquear la zona lumbar cuando la mancuerna baje.",
+        "Agarra la mancuerna por debajo del disco superior con ambas palmas."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bench-dips-start.webp",
-          "peak": "images/flat/bench-dips-peak.webp"
+          "start": "images/flat/overhead-tricep-extension-start.webp",
+          "peak": "images/flat/overhead-tricep-extension-peak.webp"
         }
       }
     },
     {
-      "id": "bench-figure-4-glute-stretch",
-      "name_en": "Bench Figure-4 Glute Stretch",
-      "name_de": "Vierer-Gesäßdehnung an der Bank",
-      "name_es": "Estiramiento Figura 4 de Glúteos en Banco",
-      "description_en": "A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.",
-      "description_de": "Eine sitzende Dehnung auf der Bank mit einem Knöchel über dem Knie, bei der man sich nach vorn beugt und das Gesäß anspricht.",
-      "description_es": "Un estiramiento sentado en banco con un tobillo cruzado sobre la rodilla, inclinándose para trabajar el glúteo.",
+      "id": "overhead-triceps-stretch",
+      "name_en": "Overhead Triceps Stretch",
+      "name_de": "Trizeps-Dehnung über Kopf",
+      "name_es": "Estiramiento de Tríceps sobre la Cabeza",
+      "description_en": "A standing stretch that lengthens the triceps and lat by reaching the hand down the upper back.",
+      "description_de": "Eine stehende Dehnung, die durch Führen der Hand zwischen die Schulterblätter Trizeps und breiten Rückenmuskel dehnt.",
+      "description_es": "Un estiramiento de pie que alarga el tríceps y el dorsal llevando la mano por la espalda alta.",
       "category": "stretching",
       "force_type": "static",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "flat_bench",
-      "body_part": "upper_legs",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "gluteus_maximus"
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "gluteus_medius"
+        "latissimus_dorsi"
       ],
       "goals": [
         "mobility"
@@ -2879,369 +29530,391 @@
         "stretching"
       ],
       "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit on the end of a bench.",
-        "Cross one ankle over the opposite knee.",
-        "Keep your back flat and hinge forward over the crossed leg.",
+        "Raise one arm overhead and bend the elbow.",
+        "Let your hand drop down behind your head.",
+        "Use the other hand to press the bent elbow back.",
         "Hold for 20 to 30 seconds, breathing steadily.",
         "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Setze dich an das Ende einer Bank.",
-        "Kreuze einen Knöchel über das andere Knie.",
-        "Halte den Rücken gerade und beuge dich über das gekreuzte Bein.",
+        "Hebe einen Arm über den Kopf und beuge den Ellbogen.",
+        "Lasse die Hand hinter dem Kopf nach unten sinken.",
+        "Drücke mit der anderen Hand den gebeugten Ellbogen zurück.",
         "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
         "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en el extremo de un banco.",
-        "Cruza un tobillo sobre la rodilla opuesta.",
-        "Mantén la espalda recta e inclínate sobre la pierna cruzada.",
+        "Sube un brazo sobre la cabeza y flexiona el codo.",
+        "Deja caer la mano por detrás de la cabeza.",
+        "Con la otra mano empuja el codo flexionado hacia atrás.",
         "Mantén de 20 a 30 segundos, respirando de forma constante.",
         "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Let the crossed knee fall open.",
-        "Hinge from the hips, keeping the chest open."
+        "Keep your head upright, do not push it forward.",
+        "Relax and keep breathing throughout."
       ],
       "tips_de": [
-        "Lasse das gekreuzte Knie nach außen fallen.",
-        "Beuge aus der Hüfte und halte die Brust offen."
+        "Halte den Kopf aufrecht, schiebe ihn nicht nach vorn.",
+        "Bleib locker und atme durchgehend weiter."
       ],
       "tips_es": [
-        "Deja que la rodilla cruzada caiga hacia afuera.",
-        "Inclínate desde las caderas, manteniendo el pecho abierto."
+        "Mantén la cabeza erguida, no la empujes hacia adelante.",
+        "Relájate y sigue respirando todo el tiempo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-figure-4-glute-stretch-main.webp"
+          "main": "images/flat/overhead-triceps-stretch-main.webp"
         }
       }
     },
     {
-      "id": "bench-hamstring-stretch",
-      "name_en": "Bench Hamstring Stretch",
-      "name_de": "Hamstring-Dehnung an der Bank",
-      "name_es": "Estiramiento de Isquiotibiales en Banco",
-      "description_en": "A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring.",
-      "description_de": "Eine stehende Dehnung mit der Ferse auf der Bank, bei der man sich über das gestreckte gehobene Bein beugt und den hinteren Oberschenkel dehnt.",
-      "description_es": "Un estiramiento de pie con el talón en un banco, inclinándose sobre la pierna estirada para alargar el isquiotibial.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "flat_bench",
-      "body_part": "upper_legs",
+      "id": "pause-deadlift",
+      "name_en": "Pause Deadlift",
+      "name_de": "Deadlift mit Pause",
+      "name_es": "Peso Muerto con Pausa",
+      "description_en": "A deadlift variation with a deliberate pause just below the knees to build strength off the floor.",
+      "description_de": "Eine Kreuzheben-Variante mit bewusster Pause kurz unterhalb der Knie, um Kraft vom Boden aufzubauen.",
+      "description_es": "Una variante del peso muerto con una pausa deliberada justo por debajo de las rodillas para desarrollar fuerza desde el suelo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "barbell",
+      "body_part": "back",
       "primary_muscles": [
+        "erector_spinae",
+        "gluteus_maximus",
         "hamstrings"
       ],
       "secondary_muscles": [
-        "erector_spinae"
+        "quadriceps",
+        "trapezius"
       ],
       "goals": [
-        "mobility"
+        "strength",
+        "power"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "powerlifting",
+        "shoulder_safe",
+        "knee_safe"
       ],
-      "is_unilateral": true,
+      "variation_group": "deadlift",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Place one heel on a bench with that leg straight.",
-        "Stand tall on the supporting leg.",
-        "Hinge forward from the hips over the raised leg.",
-        "Hold for 20 to 30 seconds, breathing steadily.",
-        "Switch sides and repeat."
+        "Set up for a conventional deadlift.",
+        "Pull the bar off the floor and pause when it passes your knees.",
+        "Hold for 2–3 seconds, then complete the lift.",
+        "Lower under control.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Lege eine Ferse auf die Bank, das Bein gestreckt.",
-        "Stehe aufrecht auf dem Standbein.",
-        "Beuge dich aus der Hüfte über das gehobene Bein.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
-        "Wechsle die Seite und wiederhole."
+        "Nimm die konventionelle Kreuzheben-Ausgangsposition ein.",
+        "Hebe die Stange vom Boden und halte an, wenn sie die Knie passiert.",
+        "2–3 Sekunden halten, dann den Lift beenden.",
+        "Kontrolliert absenken.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Coloca un talón en el banco con esa pierna estirada.",
-        "Mantente erguido sobre la pierna de apoyo.",
-        "Inclínate desde las caderas sobre la pierna elevada.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante.",
-        "Cambia de lado y repite."
+        "Colócate en posición de peso muerto convencional.",
+        "Levanta la barra del suelo y haz una pausa cuando pase por las rodillas.",
+        "Mantén la posición 2-3 segundos y luego completa el levantamiento.",
+        "Baja con control.",
+        "Repite."
       ],
       "tips_en": [
-        "Keep your back flat as you fold forward.",
-        "Keep the raised leg straight, toes up."
+        "The pause eliminates momentum and builds starting strength.",
+        "Keep your back flat during the pause."
       ],
       "tips_de": [
-        "Halte den Rücken gerade beim Vorbeugen.",
-        "Halte das gehobene Bein gestreckt, Zehen nach oben."
+        "Die Pause eliminiert den Schwung und baut Anfangskraft auf.",
+        "Rücken während der Pause flach halten."
       ],
       "tips_es": [
-        "Mantén la espalda recta al inclinarte.",
-        "Mantén la pierna elevada recta, con los dedos arriba."
+        "La pausa elimina el impulso y desarrolla la fuerza de inicio.",
+        "Mantén la espalda plana durante la pausa."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-hamstring-stretch-main.webp"
+          "start": "images/flat/deadlift-start.webp",
+          "peak": "images/flat/deadlift-peak.webp"
         }
       }
     },
     {
-      "id": "bench-lat-stretch",
-      "name_en": "Bench Lat Stretch",
-      "name_de": "Lat-Dehnung an der Bank",
-      "name_es": "Estiramiento de Dorsales en Banco",
-      "description_en": "A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats.",
-      "description_de": "Eine kniende Dehnung mit den Händen auf der Bank, bei der die Brust Richtung Boden sinkt und den breiten Rückenmuskel dehnt.",
-      "description_es": "Un estiramiento de rodillas con las manos en el banco, hundiendo el pecho hacia el suelo para alargar los dorsales.",
-      "category": "stretching",
-      "force_type": "static",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "flat_bench",
+      "id": "pause-pull-up",
+      "name_en": "Pause Pull-Up",
+      "name_de": "Klimmzug mit Pause",
+      "name_es": "Dominada con Pausa",
+      "description_en": "A pull-up variation that adds a brief isometric hold at the top of the movement, with the chin over the bar, before lowering back down.",
+      "description_de": "Eine Klimmzug-Variante mit einer kurzen isometrischen Halteposition am oberen Ende der Bewegung, das Kinn über der Stange, bevor du dich wieder absenkst.",
+      "description_es": "Una variante de dominada que añade una breve pausa isométrica en la parte superior del movimiento, con la barbilla sobre la barra, antes de bajar de nuevo.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
       "body_part": "back",
       "primary_muscles": [
         "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "posterior_deltoid"
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
-        "mobility"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "mobility",
-        "stretching"
+        "calisthenics",
+        "pull_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
       ],
+      "variation_group": "pull-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Kneel on the floor in front of a bench.",
-        "Place both hands on top of the bench.",
-        "Sit your hips back and let your chest sink down.",
-        "Hold for 20 to 30 seconds, breathing steadily."
-      ],
-      "instructions_de": [
-        "Knie dich vor eine Bank auf den Boden.",
-        "Lege beide Hände auf die Bank.",
-        "Setze die Hüfte zurück und lasse die Brust sinken.",
-        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
+        "Hang from a pull-up bar with an overhand grip, arms fully extended.",
+        "Pull yourself up until your chin clears the bar.",
+        "Pause and hold that top position for a moment.",
+        "Lower yourself back down under control to a full hang.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Hänge dich mit Obergriff an eine Klimmzugstange, die Arme vollständig gestreckt.",
+        "Ziehe dich hoch, bis dein Kinn über der Stange ist.",
+        "Halte diese obere Position für einen Moment.",
+        "Senke dich kontrolliert zurück in den vollen Hang ab.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Arrodíllate en el suelo frente a un banco.",
-        "Coloca ambas manos sobre el banco.",
-        "Lleva la cadera atrás y deja caer el pecho.",
-        "Mantén de 20 a 30 segundos, respirando de forma constante."
+        "Cuélgate de una barra de dominadas con agarre prono, brazos completamente extendidos.",
+        "Tira de tu cuerpo hacia arriba hasta que la barbilla supere la barra.",
+        "Haz una pausa y mantén esa posición superior un momento.",
+        "Baja con control de vuelta a la posición de colgado completo.",
+        "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Keep your arms straight and head between your arms.",
-        "Relax and keep breathing throughout."
+        "The pause removes momentum, so the pull is harder than a regular pull-up -- expect fewer reps.",
+        "Keep your shoulders engaged during the hold instead of relaxing into the bar.",
+        "Lower slowly instead of dropping straight into the next rep."
       ],
       "tips_de": [
-        "Halte die Arme gestreckt und den Kopf zwischen den Armen.",
-        "Bleib locker und atme durchgehend weiter."
+        "Die Pause nimmt den Schwung heraus, daher ist der Zug schwerer als bei einem normalen Klimmzug -- erwarte weniger Wiederholungen.",
+        "Halte die Schultern während der Halteposition aktiv angespannt, statt dich in die Stange hängen zu lassen.",
+        "Senke dich langsam ab, statt direkt in die nächste Wiederholung zu fallen."
       ],
       "tips_es": [
-        "Mantén los brazos estirados y la cabeza entre ellos.",
-        "Relájate y sigue respirando todo el tiempo."
+        "La pausa elimina el impulso, así que el tirón es más difícil que en una dominada normal -- espera menos repeticiones.",
+        "Mantén los hombros activos durante la pausa en lugar de relajarte colgando de la barra.",
+        "Baja despacio en vez de caer directamente a la siguiente repetición."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/bench-lat-stretch-main.webp"
+          "start": "images/flat/pause-pull-up-start.webp",
+          "peak": "images/flat/pause-pull-up-peak.webp"
         }
       }
     },
     {
-      "id": "bench-press",
-      "name_en": "Barbell Bench Press",
-      "name_de": "Langhantel-Bankdrücken",
-      "name_es": "Press de Banca con Barra",
-      "description_en": "A compound pushing movement that targets the chest, shoulders, and triceps.",
-      "description_de": "Eine Verbunddrückübung, die Brust, Schultern und Trizeps beansprucht.",
-      "description_es": "Un movimiento compuesto de empuje que trabaja el pecho, los hombros y los tríceps.",
+      "id": "pause-squat",
+      "name_en": "Pause Squat",
+      "name_de": "Kniebeuge mit Pause",
+      "name_es": "Sentadilla con Pausa",
+      "description_en": "A barbell squat variation with a deliberate pause at the bottom, eliminating the stretch reflex to build strength from a dead stop.",
+      "description_de": "Eine Langhantel-Kniebeuge mit bewusster Pause in der unteren Position, die Kraft und Stabilität aus dem Umkehrpunkt entwickelt.",
+      "description_es": "Una sentadilla con barra que incluye una pausa de varios segundos en la posición baja para eliminar el rebote y reforzar la salida del fondo.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
       "equipment": "barbell",
-      "body_part": "chest",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "pectoralis_major"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy",
-        "strength",
-        "power"
+        "strength"
       ],
       "tags": [
-        "powerlifting",
-        "push_day",
-        "big_three",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "knee_safe"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie flat on a bench with your eyes under the bar.",
-        "Grip the bar slightly wider than shoulder-width.",
-        "Unrack the bar and lower it to your mid-chest.",
-        "Press the bar back up to full arm extension.",
+        "Unrack a barbell and rest it across your upper back.",
+        "Stand with feet shoulder-width apart.",
+        "Squat down until your thighs are parallel to the floor.",
+        "Hold the bottom position for 2-3 seconds.",
+        "Drive through your heels to stand back up.",
         "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich flach auf eine Bank mit den Augen unter der Stange.",
-        "Greife die Stange etwas breiter als schulterbreit.",
-        "Nehme die Stange ab und senke sie zur Brustmitte.",
-        "Drücke die Stange zurück in die vollständige Armstreckung.",
-        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+        "Nehme eine Langhantel aus dem Rack auf deinen oberen Rücken.",
+        "Steh schulterbreit.",
+        "Beuge die Knie in eine Kniebeuge, bis die Oberschenkel parallel zum Boden sind.",
+        "Halte die unterste Position 2–3 Sekunden.",
+        "Drücke durch die Fersen zurück in den Stand.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Acuéstate en el banco con los ojos bajo la barra.",
-        "Agarra la barra ligeramente más ancho que la anchura de los hombros.",
-        "Saca la barra del rack y bájala hasta el centro del pecho.",
-        "Empuja la barra de vuelta hasta la extensión completa de los brazos.",
+        "Saca la barra del rack y apóyala sobre la parte superior de la espalda.",
+        "De pie con los pies a la anchura de los hombros.",
+        "Baja en sentadilla hasta que los muslos queden paralelos al suelo.",
+        "Mantén la posición inferior durante 2-3 segundos.",
+        "Impulsa a través de los talones para volver a ponerte de pie.",
         "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your feet flat on the floor.",
-        "Maintain a slight arch in your lower back.",
-        "Drive through your legs for stability."
+        "Stay braced and tight during the pause rather than relaxing.",
+        "Avoid collapsing forward or rocking as you hold the bottom.",
+        "Use lighter loads than your regular squat to maintain crisp form."
       ],
       "tips_de": [
-        "Halte die Füße flach auf dem Boden.",
-        "Behalte eine leichte Wölbung im unteren Rücken.",
-        "Drücke durch die Beine für Stabilität."
+        "Halte die Spannung in der Pause aufrecht, statt dich unten zu entspannen.",
+        "Steige ohne Nachfedern direkt aus der Pause nach oben.",
+        "Atme oben tief ein und halte die Rumpfspannung bis zum Stand."
       ],
       "tips_es": [
-        "Mantén los pies planos en el suelo.",
-        "Conserva una ligera curvatura en la zona lumbar.",
-        "Impulsa con las piernas para dar estabilidad."
+        "Mantén la tensión en la pausa; no te relajes en el fondo.",
+        "Coge aire arriba y mantén el abdomen firme toda la repetición.",
+        "Mantén el pecho alto para que la barra no te venza hacia delante."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/bench-press-start.webp",
-          "peak": "images/flat/bench-press-peak.webp"
+          "start": "images/flat/pause-squat-start.webp",
+          "peak": "images/flat/pause-squat-peak.webp"
         }
       }
     },
     {
-      "id": "bench-pull",
-      "name_en": "Bench Pull",
-      "name_de": "Bench-Pull",
-      "name_es": "Remo en Banco",
-      "description_en": "A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.",
-      "description_de": "Eine Ruderübung in Bauchlage auf einer erhöhten Bank, bei der das Gewicht zur Bankunterseite gezogen wird.",
-      "description_es": "Un remo tumbado boca abajo sobre un banco elevado que centra el trabajo en la espalda al apoyar el torso.",
+      "id": "paused-bench-press",
+      "name_en": "Paused Bench Press",
+      "name_de": "Bankdrücken mit Pause",
+      "name_es": "Press de Banca con Pausa",
+      "description_en": "A bench press variation pausing the bar on the chest, removing momentum to build strict pressing strength.",
+      "description_de": "Ein Langhantel-Bankdrücken mit kurzer Pause der Stange auf der Brust, das Kontrolle und Druckkraft aus der unteren Position schult.",
+      "description_es": "Un press de banca con barra en el que la pausa sobre el pecho elimina el rebote y endurece la fase inicial del empuje.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
+      "difficulty": "advanced",
       "equipment": "barbell",
-      "body_part": "back",
+      "body_part": "chest",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid",
-        "trapezius"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "lower_back_safe",
         "knee_safe",
         "no_axial_load",
-        "shoulder_safe"
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
       ],
-      "variation_group": "row",
+      "variation_group": "bench-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie face down on an elevated bench with arms hanging straight down.",
-        "Grip a barbell or dumbbells below you.",
-        "Row the weight up to the underside of the bench.",
-        "Squeeze your shoulder blades at the top.",
-        "Lower under control and repeat."
+        "Lie on a flat bench and grip the barbell slightly wider than shoulder-width.",
+        "Unrack the bar and lower it to your chest.",
+        "Pause on your chest for 1-2 seconds.",
+        "Press the bar back up until your arms are fully extended.",
+        "Control the descent on every rep.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich mit dem Gesicht nach unten auf eine erhöhte Bank, Arme hängend gerade nach unten.",
-        "Greife eine Langhantel oder Kurzhanteln unter dir.",
-        "Rudere das Gewicht zur Unterseite der Bank.",
-        "Spanne die Schulterblätter oben zusammen.",
-        "Senke kontrolliert und wiederhole."
+        "Leg dich auf eine flache Bank und greife die Stange etwas breiter als schulterbreit.",
+        "Nehme die Stange aus dem Rack und senke sie zur Brust.",
+        "1–2 Sekunden auf der Brust halten.",
+        "Drücke die Stange zurück, bis die Arme vollständig gestreckt sind.",
+        "Jede Wiederholung kontrolliert absenken.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Acuéstate boca abajo en un banco elevado con los brazos colgando rectos hacia abajo.",
-        "Agarra una barra o mancuernas debajo de ti.",
-        "Rema el peso hasta la parte inferior del banco.",
-        "Aprieta los omóplatos en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Túmbate en un banco plano y agarra la barra ligeramente más abierta que la anchura de los hombros.",
+        "Saca la barra del rack y bájala hasta el pecho.",
+        "Haz una pausa sobre el pecho durante 1-2 segundos.",
+        "Empuja la barra hacia arriba hasta que los brazos queden completamente extendidos.",
+        "Controla el descenso en cada repetición.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your chest glued to the bench to prevent cheating.",
-        "Reach a full stretch at the bottom before each pull.",
-        "Drive your elbows up and back rather than curling the weight."
+        "Stay tight during the pause instead of letting the bar sink.",
+        "Keep your shoulder blades pinched and your feet planted throughout.",
+        "Touch the bar to the same spot on your chest every rep."
       ],
       "tips_de": [
-        "Halte die Brust durchgehend auf der Bank, statt den Oberkörper anzuheben.",
-        "Zieh die Ellbogen eng am Körper nach oben.",
-        "Lass das Gewicht unten nicht pendeln, sondern halte es ruhig."
+        "Halte die Stange während der Pause unter voller Spannung auf der Brust.",
+        "Ziehe die Schulterblätter zusammen und halte sie auf der Bank fixiert.",
+        "Drücke die Füße fest in den Boden für stabilen Beinantrieb."
       ],
       "tips_es": [
-        "Mantén el pecho pegado al banco durante toda la serie.",
-        "Tira con los codos en lugar de con las manos.",
-        "Evita los tirones bruscos al iniciar cada repetición."
+        "No dejes que la barra se hunda en el pecho durante la pausa.",
+        "Mantén los omóplatos retraídos y pegados al banco.",
+        "Pide que alguien te asista cuando muevas cargas altas."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/bench-pull-start.webp",
-          "peak": "images/flat/bench-pull-peak.webp"
+          "start": "images/flat/paused-bench-press-start.webp",
+          "peak": "images/flat/paused-bench-press-peak.webp"
         }
       }
     },
     {
-      "id": "bent-arm-barbell-pullover",
-      "name_en": "Bent Arm Barbell Pullover",
-      "name_de": "Langhantel-Pullover mit gebeugten Armen",
-      "name_es": "Pullover con Barra y Brazos Flexionados",
-      "description_en": "A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest.",
-      "description_de": "Eine Pullover-Variante mit Langhantel und bewusst gebeugten Ellbogen, die Latissimus und Brust über einen weiten Bewegungsbogen trainiert.",
-      "description_es": "Un pullover con barra y codos flexionados que lleva el peso por detrás de la cabeza para trabajar dorsales y pectoral.",
+      "id": "paused-incline-bench-press",
+      "name_en": "Paused Incline Bench Press",
+      "name_de": "Schrägbankdrücken mit Pause",
+      "name_es": "Press Inclinado con Pausa",
+      "description_en": "An incline bench press with a pause on the upper chest, emphasizing strict control and upper-pec strength.",
+      "description_de": "Ein Schrägbankdrücken mit Langhantel und kurzer Pause am untersten Punkt, das Brust und vordere Schultern stärkt.",
+      "description_es": "Un press inclinado con barra y pausa sobre la parte alta del pecho, que elimina el rebote y enfatiza pectoral superior y deltoides anterior.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
       "equipment": "barbell",
-      "body_part": "back",
+      "body_part": "chest",
       "primary_muscles": [
-        "latissimus_dorsi",
+        "anterior_deltoid",
         "pectoralis_major"
       ],
       "secondary_muscles": [
-        "serratus_anterior",
         "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
         "knee_safe",
@@ -3250,1526 +29923,1526 @@
         "shoulder_safe",
         "requires_bench"
       ],
-      "variation_group": "pullover",
+      "variation_group": "bench-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a bench holding a barbell above your chest with bent elbows.",
-        "Keep your elbows bent throughout the movement.",
-        "Lower the barbell behind your head in an arc.",
-        "Pull the barbell back over your chest using your lats.",
+        "Lie on an incline bench and grip the barbell slightly wider than shoulder-width.",
+        "Unrack the bar and lower it to your upper chest.",
+        "Pause on your chest for 1-2 seconds.",
+        "Press the bar back up until your arms are fully extended.",
+        "Keep your shoulder blades retracted throughout.",
         "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich auf eine Bank und halte eine Langhantel mit gebeugten Ellbogen über der Brust.",
-        "Halte die Ellbogen während der gesamten Bewegung gebeugt.",
-        "Senke die Langhantel in einem Bogen hinter den Kopf.",
-        "Ziehe die Langhantel mit dem Latissimus über die Brust zurück.",
-        "Wiederhole die gewünschte Anzahl von Wiederholungen."
+        "Leg dich auf eine Schrägbank und greife die Stange etwas breiter als schulterbreit.",
+        "Nehme die Stange aus dem Rack und senke sie zur Oberbrust.",
+        "1–2 Sekunden auf der Brust halten.",
+        "Drücke die Stange zurück, bis die Arme vollständig gestreckt sind.",
+        "Schulterblätter durchgehend zusammengezogen halten.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Acuéstate en un banco sosteniendo una barra sobre el pecho con los codos flexionados.",
-        "Mantén los codos flexionados durante todo el movimiento.",
-        "Baja la barra detrás de la cabeza en un arco.",
-        "Tira de la barra de vuelta sobre el pecho usando el dorsal.",
+        "Túmbate en un banco inclinado y agarra la barra ligeramente más abierta que la anchura de los hombros.",
+        "Saca la barra del rack y bájala hasta el pecho superior.",
+        "Haz una pausa sobre el pecho durante 1-2 segundos.",
+        "Empuja la barra hacia arriba hasta que los brazos queden completamente extendidos.",
+        "Mantén los omóplatos retraídos durante todo el ejercicio.",
         "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your ribs down and avoid arching your lower back.",
-        "Limit the stretch to a range your shoulders can control.",
-        "Breathe in deeply as the bar lowers behind your head."
+        "Keep your wrists stacked over your elbows during the pause.",
+        "Maintain full-body tension while the bar rests on your chest.",
+        "Avoid bouncing the bar off your chest after the pause."
       ],
       "tips_de": [
-        "Senke die Hantel nur so weit ab, wie es deine Schultern zulassen.",
-        "Halte den unteren Rücken auf der Bank, ohne ins Hohlkreuz zu fallen.",
-        "Umschließe die Stange fest, weil sie über dem Gesicht geführt wird."
+        "Lass die Stange in der Pause nicht in die Brust einsinken.",
+        "Halte die Handgelenke gerade und direkt über den Ellbogen.",
+        "Lass das Gesäß während des gesamten Satzes fest auf der Bank."
       ],
       "tips_es": [
-        "Mantén la cadera y la zona lumbar en contacto con el banco.",
-        "Baja solo hasta donde notes un estiramiento cómodo.",
-        "Empieza con un peso ligero hasta dominar la trayectoria."
+        "No acortes la pausa cuando la carga se haga pesada.",
+        "Mantén las muñecas firmes sobre los codos durante el recorrido.",
+        "Mantén los pies firmes en el suelo durante toda la serie."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/bent-arm-barbell-pullover-start.webp",
-          "peak": "images/flat/bent-arm-barbell-pullover-peak.webp"
+          "start": "images/flat/paused-incline-bench-press-start.webp",
+          "peak": "images/flat/paused-incline-bench-press-peak.webp"
         }
       }
     },
     {
-      "id": "bent-over-ez-bar-row",
-      "name_en": "Bent-Over EZ-Bar Row",
-      "name_de": "Vorgebeugtes SZ-Stangen-Rudern",
-      "name_es": "Remo con Barra Z Inclinado",
-      "description_en": "A horizontal pulling movement with an EZ-bar for a wrist-friendly back rowing exercise.",
-      "description_de": "Eine horizontale Zugübung mit SZ-Stange – handgelenkschonendes Rückenrudern.",
-      "description_es": "Un movimiento de jalón horizontal con barra Z para un ejercicio de remo de espalda amigable con las muñecas.",
+      "id": "paused-ohp",
+      "name_en": "Paused Overhead Press",
+      "name_de": "Pausiertes Überkopfdrücken",
+      "name_es": "Press militar con pausa",
+      "description_en": "An overhead press variation that pauses the bar at the shoulders, removing momentum to build strict pressing strength and overhead stability.",
+      "description_de": "Eine Variante des Überkopfdrückens, bei der die Langhantel auf Schulterhöhe pausiert wird, um Schwung zu eliminieren und strikte Druckkraft sowie Stabilität über Kopf aufzubauen.",
+      "description_es": "Una variante del press militar que hace una pausa con la barra a la altura de los hombros, eliminando el impulso para desarrollar fuerza de empuje estricta y estabilidad por encima de la cabeza.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "ez_bar",
-      "body_part": "back",
+      "difficulty": "advanced",
+      "equipment": "barbell",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "anterior_deltoid",
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid"
+        "trapezius",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "pull_day",
+        "push_day",
         "knee_safe",
-        "shoulder_safe"
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "row",
+      "variation_group": "overhead-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold an EZ-bar with an overhand grip, hinge at the hips to 45 degrees.",
-        "Pull the bar to your lower ribcage.",
-        "Lower under control.",
-        "Repeat."
+        "Set up with a barbell racked at shoulder height, feet shoulder-width apart, and the core braced.",
+        "Press the bar straight overhead until the elbows are fully locked out.",
+        "Lower the bar under control back down to the front of the shoulders.",
+        "Hold a full one-second pause at the shoulders, keeping tension and eliminating any bounce.",
+        "Press back up from the dead stop without using leg drive."
       ],
       "instructions_de": [
-        "Halte die SZ-Stange mit Obergriff, beuge die Hüften auf 45 Grad.",
-        "Ziehe die Stange zum unteren Rippenbogen.",
-        "Senke kontrolliert.",
-        "Wiederhole."
+        "Stelle dich mit der Langhantel auf Schulterhöhe im Frontracking auf, Füße schulterbreit, Rumpf angespannt.",
+        "Drücke die Hantel gerade nach oben, bis die Ellenbogen vollständig gestreckt sind.",
+        "Senke die Hantel kontrolliert zurück bis vor die Schultern.",
+        "Halte eine volle Sekunde Pause auf Schulterhöhe, bleibe unter Spannung und vermeide jeden Schwung.",
+        "Drücke aus dem Stand ohne Beineinsatz wieder nach oben."
       ],
       "instructions_es": [
-        "Sostén una barra Z con agarre prono e inclínate en las caderas a 45 grados.",
-        "Tira de la barra hacia la parte inferior de las costillas.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Colócate con la barra a la altura de los hombros, pies al ancho de los hombros y el core firme.",
+        "Empuja la barra recta por encima de la cabeza hasta bloquear los codos.",
+        "Baja la barra de forma controlada hasta el frente de los hombros.",
+        "Mantén una pausa completa de un segundo en los hombros, conservando la tensión y evitando cualquier rebote.",
+        "Vuelve a empujar desde la posición estática sin usar impulso de piernas."
       ],
       "tips_en": [
-        "Keep your back flat throughout.",
-        "Initiate with the elbows, not the hands."
+        "Keep the pause strict -- no rebounding the bar off the shoulders.",
+        "Brace hard and keep the bar path vertical over the mid-foot.",
+        "Use a weight you can control through the dead-stop start."
       ],
       "tips_de": [
-        "Halte den Rücken während der gesamten Übung gerade.",
-        "Initiiere die Bewegung mit den Ellbogen, nicht mit den Händen."
+        "Halte die Pause strikt – kein Abfedern der Hantel an den Schultern.",
+        "Spanne den Rumpf fest an und halte die Hantelbahn senkrecht über dem Mittelfuß.",
+        "Nutze ein Gewicht, das du aus dem Stand kontrollieren kannst."
       ],
       "tips_es": [
-        "Mantén la espalda plana durante todo el movimiento.",
-        "Inicia el movimiento con los codos, no con las manos."
+        "Mantén la pausa estricta: sin rebotar la barra en los hombros.",
+        "Aprieta el core y mantén la trayectoria de la barra vertical sobre el medio del pie.",
+        "Usa un peso que puedas controlar desde el arranque estático."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/bent-over-ez-bar-row-start.webp",
-          "peak": "images/flat/bent-over-ez-bar-row-peak.webp"
+          "start": "images/flat/ohp-start.webp",
+          "peak": "images/flat/ohp-peak.webp"
         }
       }
     },
     {
-      "id": "bicep-curl",
-      "name_en": "Dumbbell Bicep Curl",
-      "name_de": "Kurzhantel-Bizepscurl",
-      "name_es": "Curl de Bíceps con Mancuernas",
-      "description_en": "An isolation exercise targeting the biceps.",
-      "description_de": "Eine Isolationsübung für den Bizeps.",
-      "description_es": "Un ejercicio de aislamiento que trabaja los bíceps.",
+      "id": "pec-deck",
+      "name_en": "Pec Deck",
+      "name_de": "Pec Deck",
+      "name_es": "Pec Deck",
+      "description_en": "A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.",
+      "description_de": "Eine Brustmaschine mit festen Ellenbogenpolstern, die den Brustmuskel durch horizontale Adduktion isoliert.",
+      "description_es": "Una máquina de aislamiento de pecho con almohadillas de codo fijas que trabaja los pectorales mediante aducción horizontal.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "equipment": "pec_deck",
+      "body_part": "chest",
       "primary_muscles": [
-        "biceps_brachii"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "brachialis",
-        "forearm_flexors"
+        "anterior_deltoid",
+        "serratus_anterior"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
+        "push_day",
         "knee_safe",
-        "shoulder_safe",
+        "no_axial_load",
         "lower_back_safe",
-        "no_axial_load"
+        "shoulder_safe"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "chest-fly",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding dumbbells at your sides, palms forward.",
-        "Curl the weights up toward your shoulders.",
-        "Squeeze at the top, then lower under control.",
-        "Repeat."
+        "Sit in the pec deck machine and place your forearms against the pads.",
+        "Adjust the seat so pads align with mid-chest height.",
+        "Squeeze the pads together in front of your chest.",
+        "Hold the contraction briefly at the center.",
+        "Return under control to the starting position.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stehe mit Kurzhanteln an den Seiten, Handflächen nach vorne.",
-        "Curle die Gewichte zu den Schultern.",
-        "Spanne oben an, dann senke kontrolliert.",
-        "Wiederhole."
+        "Setz dich in die Pec-Deck-Maschine und lege die Unterarme gegen die Polster.",
+        "Stelle den Sitz so ein, dass die Polster auf mittlere Brusthöhe ausgerichtet sind.",
+        "Drücke die Polster vor der Brust zusammen.",
+        "Kurz in der Kontraktion halten.",
+        "Kontrolliert in die Ausgangsposition zurückführen.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Párate sosteniendo mancuernas a los lados, palmas hacia adelante.",
-        "Sube las mancuernas hacia los hombros.",
-        "Aprieta en la parte superior, luego baja de forma controlada.",
-        "Repite."
+        "Siéntate en la máquina pec deck y coloca los antebrazos contra las almohadillas.",
+        "Ajusta el asiento para que las almohadillas queden a la altura media del pecho.",
+        "Junta las almohadillas frente al pecho apretando.",
+        "Mantén la contracción brevemente en el centro.",
+        "Regresa con control a la posición inicial.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your elbows pinned to your sides.",
-        "Avoid swinging the weights."
+        "Keep your shoulders down and back against the seat.",
+        "Avoid letting the pads fly back past a comfortable stretch.",
+        "Focus on squeezing your chest rather than pressing with your arms."
       ],
       "tips_de": [
-        "Halte die Ellbogen nah am Körper.",
-        "Vermeide Schwung mit den Gewichten."
+        "Öffne die Arme nur so weit, wie es deine Schultern schmerzfrei zulassen.",
+        "Halte den Rücken während der gesamten Bewegung fest an der Lehne.",
+        "Führe die Pads aus der Brust zusammen, statt nur mit den Armen zu drücken."
       ],
       "tips_es": [
-        "Mantén los codos pegados a los costados.",
-        "Evita balancear las mancuernas."
+        "No dejes que los brazos viajen demasiado atrás al abrir.",
+        "Mantén la espalda y los hombros pegados al respaldo.",
+        "Exhala al juntar las almohadillas e inhala al abrir."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bicep-curl-start.webp",
-          "peak": "images/flat/bicep-curl-peak.webp"
+          "start": "images/flat/pec-deck-start.webp",
+          "peak": "images/flat/pec-deck-peak.webp"
         }
       }
     },
     {
-      "id": "bicycle-crunch",
-      "name_en": "Bicycle Crunch",
-      "name_de": "Fahrrad-Crunch",
-      "name_es": "Crunch de Bicicleta",
-      "description_en": "A dynamic crunch variation targeting both the rectus abdominis and obliques.",
-      "description_de": "Eine dynamische Crunch-Variante, die sowohl den geraden Bauchmuskel als auch die schrägen Bauchmuskeln beansprucht.",
-      "description_es": "Una variación dinámica del crunch que trabaja tanto el recto abdominal como los oblicuos.",
+      "id": "pendlay-row",
+      "name_en": "Pendlay Row",
+      "name_de": "Pendlay-Rudern",
+      "name_es": "Remo Pendlay",
+      "description_en": "A strict barbell row performed from a dead stop on the floor between reps, torso parallel to the ground. Popularized by coach Glenn Pendlay.",
+      "description_de": "Ein strenges Langhantelrudern mit totem Stop auf dem Boden zwischen den Wiederholungen, Rumpf parallel zum Boden. Bekannt gemacht durch Trainer Glenn Pendlay.",
+      "description_es": "Un remo estricto con barra realizado desde una parada muerta en el suelo entre repeticiones con el torso paralelo al suelo. Popularizado por el entrenador Glenn Pendlay.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "core",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
       "primary_muscles": [
-        "obliques",
-        "rectus_abdominis"
+        "latissimus_dorsi",
+        "rhomboids",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "hip_flexors"
+        "biceps_brachii",
+        "erector_spinae",
+        "posterior_deltoid"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "core",
         "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "shoulder_safe"
       ],
-      "variation_group": "crunch",
+      "variation_group": "row",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Lie on your back with hands behind your head and legs raised.",
-        "Bring one knee toward your chest while rotating your torso to meet it with the opposite elbow.",
-        "Extend that leg while bringing the other knee in.",
-        "Continue alternating in a pedaling motion.",
+        "Load a barbell and set it on the floor.",
+        "Hinge at the hips until your torso is parallel to the ground, knees slightly bent.",
+        "Grip the bar slightly wider than shoulder-width with an overhand grip.",
+        "Explosively pull the bar to your lower chest.",
+        "Lower the bar back to the floor under control and pause before the next rep.",
         "Repeat."
       ],
       "instructions_de": [
-        "Lege dich auf den Rücken mit den Händen hinter dem Kopf und angehobenen Beinen.",
-        "Bringe ein Knie zur Brust und drehe den Oberkörper, um es mit dem gegenüberliegenden Ellbogen zu treffen.",
-        "Strecke dieses Bein aus, während du das andere Knie heranziehst.",
-        "Wechsle abwechselnd in einer Tretbewegung.",
+        "Belege eine Langhantel und lege sie auf den Boden.",
+        "Beuge die Hüften, bis der Rumpf parallel zum Boden ist, Knie leicht gebeugt.",
+        "Greife die Stange etwas breiter als schulterbreit im Obergriff.",
+        "Ziehe die Stange explosiv zur Unterbrust.",
+        "Senke die Stange kontrolliert auf den Boden und mache vor der nächsten Wiederholung eine Pause.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Acuéstate boca arriba con las manos detrás de la cabeza y las piernas elevadas.",
-        "Acerca una rodilla al pecho mientras rotas el torso para encontrarla con el codo opuesto.",
-        "Extiende esa pierna mientras traes la otra rodilla hacia adentro.",
-        "Continúa alternando en un movimiento de pedaleo.",
+        "Carga una barra y colócala en el suelo.",
+        "Bisagra en las caderas hasta que el torso quede paralelo al suelo con las rodillas ligeramente dobladas.",
+        "Agarra la barra ligeramente más abierta que la anchura de los hombros con un agarre en pronación.",
+        "Jala la barra de forma explosiva hacia el pecho inferior.",
+        "Baja la barra al suelo con control y haz una pausa antes de la siguiente repetición.",
         "Repite."
       ],
       "tips_en": [
-        "Avoid pulling on your neck with your hands.",
-        "Lead the rotation with your shoulder, not your elbow.",
-        "Move slowly and deliberately rather than racing through reps."
+        "Dead-stop each rep on the floor — no touch-and-go.",
+        "Keep your torso locked at roughly 90 degrees; do not use body english.",
+        "Drive the elbows up and back, not out to the sides."
       ],
       "tips_de": [
-        "Zieh nicht am Kopf; die Hände stützen ihn nur leicht.",
-        "Rotiere aus dem Rumpf, nicht aus den Ellbogen.",
-        "Halte den unteren Rücken am Boden, während die Beine arbeiten."
+        "Jede Wiederholung mit totem Stop auf dem Boden – kein Abprallen.",
+        "Rumpf bei ca. 90 Grad fixiert halten; kein Schwung mit dem Körper.",
+        "Ellenbogen nach oben und hinten führen, nicht zur Seite."
       ],
       "tips_es": [
-        "No tires del cuello con las manos.",
-        "Lleva el hombro hacia la rodilla, no solo el codo.",
-        "Mantén la zona lumbar apoyada en el suelo."
+        "Cada repetición debe comenzar desde el suelo sin rebote.",
+        "Mantén el torso fijo a aproximadamente 90 grados; no uses el impulso del cuerpo.",
+        "Lleva los codos hacia arriba y atrás, no hacia los lados."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/bicycle-crunch-start.webp",
-          "peak": "images/flat/bicycle-crunch-peak.webp"
+          "start": "images/flat/pendlay-row-start.webp",
+          "peak": "images/flat/pendlay-row-peak.webp"
         }
       }
     },
     {
-      "id": "bird-dog-hold",
-      "name_en": "Bird Dog Hold",
-      "name_de": "Bird-Dog-Halt",
-      "name_es": "Bird-Dog Isométrico",
-      "description_en": "A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability.",
-      "description_de": "Eine statische Rumpfübung im Vierfüßlerstand, bei der ein Arm und das gegenüberliegende Bein gestreckt gehalten werden.",
-      "description_es": "Un ejercicio isométrico de core a cuatro patas que extiende un brazo y la pierna contraria manteniendo la columna estable.",
-      "category": "strength",
+      "id": "pigeon-stretch",
+      "name_en": "Pigeon Stretch",
+      "name_de": "Tauben-Dehnung",
+      "name_es": "Estiramiento de la Paloma",
+      "description_en": "A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body.",
+      "description_de": "Eine sitzende Bodendehnung für Gesäß und äußere Hüfte, bei der das vordere Schienbein quer vor dem Körper liegt.",
+      "description_es": "Un estiramiento sentado en el suelo para los glúteos y la cadera externa, con la espinilla delantera cruzada al frente.",
+      "category": "stretching",
       "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "body_part": "core",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "erector_spinae",
-        "rectus_abdominis"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "gluteus_maximus",
-        "obliques",
-        "posterior_deltoid"
+        "gluteus_medius",
+        "hip_flexors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "lower_back_safe",
-        "knee_safe",
-        "no_axial_load",
-        "shoulder_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "back-extension",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": true,
       "instructions_en": [
-        "Start on all fours with hands under shoulders and knees under hips.",
-        "Extend one arm forward and the opposite leg back.",
-        "Keep your core tight and body level.",
-        "Hold the position without rotating your torso.",
-        "Hold for time. Complete on one side, then switch."
+        "From all fours, bring one knee forward and lay the shin across in front.",
+        "Extend the other leg straight back, top of the foot down.",
+        "Sink your hips toward the floor and keep them square.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Starte auf allen Vieren mit Händen unter den Schultern und Knien unter den Hüften.",
-        "Strecke einen Arm nach vorne und das gegenüberliegende Bein nach hinten.",
-        "Halte den Rumpf gespannt und den Körper waagerecht.",
-        "Halte die Position, ohne den Oberkörper zu drehen.",
-        "Halte für die vorgegebene Zeit. Absolviere eine Seite, dann wechsle."
+        "Bringe aus dem Vierfüßlerstand ein Knie nach vorn und lege das Schienbein quer ab.",
+        "Strecke das andere Bein gerade nach hinten, Fußrücken am Boden.",
+        "Senke die Hüfte Richtung Boden und halte sie gerade.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Comienza a cuatro patas con las manos bajo los hombros y las rodillas bajo las caderas.",
-        "Extiende un brazo hacia adelante y la pierna opuesta hacia atrás.",
-        "Mantén el core apretado y el cuerpo nivelado.",
-        "Aguanta la posición sin rotar el torso.",
-        "Mantén el tiempo indicado. Completa en un lado, luego cambia."
+        "Desde cuadrupedia, lleva una rodilla adelante y apoya la espinilla cruzada al frente.",
+        "Extiende la otra pierna recta hacia atrás, con el empeine en el suelo.",
+        "Baja la cadera hacia el suelo y mantenla cuadrada.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Reach long through your fingertips and heel in opposite directions.",
-        "Push the floor away with your supporting hand to stay stable.",
-        "Breathe steadily instead of holding your breath."
+        "Place a cushion under the hip if it does not reach the floor.",
+        "Walk your hands forward to deepen the stretch."
       ],
       "tips_de": [
-        "Schiebe die Ferse aktiv nach hinten, statt das Bein nur anzuheben.",
-        "Spanne den Bauch an, damit der untere Rücken nicht durchhängt.",
-        "Halte den Nacken in Verlängerung der Wirbelsäule und blicke zum Boden."
+        "Lege ein Kissen unter die Hüfte, wenn sie den Boden nicht erreicht.",
+        "Wandere mit den Händen nach vorn, um die Dehnung zu vertiefen."
       ],
       "tips_es": [
-        "Imagina que llevas un vaso de agua sobre la zona lumbar.",
-        "Evita que la cadera rote al extender la pierna.",
-        "Empuja el suelo con la mano de apoyo para estabilizar el hombro."
+        "Coloca un cojín bajo la cadera si no llega al suelo.",
+        "Camina las manos hacia adelante para profundizar el estiramiento."
       ],
-      "met": 3.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/bird-dog-hold-main.webp"
+          "main": "images/flat/pigeon-stretch-main.webp"
         }
       }
     },
     {
-      "id": "bodyweight-calf-raise",
-      "name_en": "Bodyweight Calf Raise",
-      "name_de": "Bodyweight Wadenheben",
-      "name_es": "Elevación de Talones con Peso Corporal",
-      "description_en": "A beginner-friendly calf raise using body weight only on flat ground, strengthening the gastrocnemius and soleus.",
-      "description_de": "Eine einsteigerfreundliche Wadenübung ohne Geräte, bei der sich der Körper auf die Fußballen hochdrückt.",
-      "description_es": "Una elevación de talones con el propio peso corporal, un ejercicio básico para fortalecer los gemelos.",
+      "id": "pike-push-ups",
+      "name_en": "Pike Push Ups",
+      "name_de": "Pike Push-Ups",
+      "name_es": "Flexiones en Pica",
+      "description_en": "A push-up performed with hips high in a pike position, pressing at a steep angle to load the shoulders.",
+      "description_de": "Ein Liegestütz mit hoch aufgestellter Hüfte in der Pike-Position — drückt in steilem Winkel und belastet die Schultern.",
+      "description_es": "Una flexión realizada con las caderas elevadas en posición de pica, empujando en un ángulo pronunciado para cargar los hombros.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "body_part": "lower_legs",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gastrocnemius"
+        "anterior_deltoid",
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "soleus"
+        "trapezius",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
         "knee_safe",
+        "lower_back_safe",
         "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "no_axial_load"
       ],
-      "variation_group": "calf-raise",
+      "variation_group": "push-up",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand with feet hip-width apart on a flat surface.",
-        "Push up onto the balls of your feet as high as possible.",
-        "Squeeze your calves at the top.",
-        "Lower your heels back to the floor under control.",
+        "Start in a downward dog position with hips high and hands shoulder-width apart.",
+        "Walk your feet closer to your hands.",
+        "Bend your elbows and lower your head toward the floor.",
+        "Keep your hips high throughout.",
+        "Press back up until your arms are fully extended.",
         "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stell dich hüftbreit auf eine ebene Fläche.",
-        "Hebe dich so hoch wie möglich auf die Ballen deiner Füße.",
-        "Spanne die Waden oben an.",
-        "Senke die Fersen kontrolliert zurück zum Boden.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Beginne in einer Downward-Dog-Position mit hohen Hüften und schulterbreitem Handstand.",
+        "Geh mit den Füßen näher zu den Händen.",
+        "Beuge die Ellenbogen und senke den Kopf zum Boden.",
+        "Halte die Hüften durchgehend hoch.",
+        "Drücke zurück, bis die Arme vollständig gestreckt sind.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate de pie con los pies separados al ancho de las caderas sobre una superficie plana.",
-        "Sube de puntillas lo más alto posible.",
-        "Aprieta los gemelos en la parte superior.",
-        "Baja los talones al suelo de forma controlada.",
-        "Repite el número deseado de repeticiones."
+        "Comienza en posición de perro boca abajo con las caderas altas y las manos a la anchura de los hombros.",
+        "Acerca los pies a las manos.",
+        "Dobla los codos y baja la cabeza hacia el suelo.",
+        "Mantén las caderas altas durante todo el ejercicio.",
+        "Empuja hacia arriba hasta que los brazos queden completamente extendidos.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Use light fingertip support for balance if needed.",
-        "Control the lowering phase instead of dropping your heels quickly.",
-        "Keep your ankles from rolling outward as you rise."
+        "The higher your hips, the more the shoulders work.",
+        "Lower your head toward a spot slightly ahead of your hands.",
+        "Walk your feet closer to your hands to progress toward handstand push-ups."
       ],
       "tips_de": [
-        "Führe die Bewegung langsam aus, statt zu wippen.",
-        "Verteile den Druck gleichmäßig über die Fußballen.",
-        "Halte die Knie durchgehend gestreckt, ohne sie zu verriegeln."
+        "Je höher die Hüfte, desto stärker arbeiten die Schultern.",
+        "Senke den Kopf auf einen Punkt knapp vor deinen Händen ab.",
+        "Gehe mit den Füßen näher an die Hände, um dich Richtung Handstand-Liegestütz zu steigern."
       ],
       "tips_es": [
-        "Reparte el peso entre todos los dedos al subir.",
-        "Mantén las piernas rectas para centrar el trabajo en el gemelo.",
-        "Fija la mirada en un punto para mantener el equilibrio."
+        "Cuanto más altas las caderas, más trabajan los hombros.",
+        "Baja la cabeza hacia un punto ligeramente por delante de las manos.",
+        "Acerca los pies a las manos para progresar hacia las flexiones en pino."
       ],
-      "met": 3.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bodyweight-calf-raise-start.webp",
-          "peak": "images/flat/bodyweight-calf-raise-peak.webp"
+          "start": "images/flat/pike-push-ups-start.webp",
+          "peak": "images/flat/pike-push-ups-peak.webp"
         }
       }
     },
     {
-      "id": "bodyweight-good-morning",
-      "name_en": "Bodyweight Good Morning",
-      "name_de": "Bodyweight Good Morning",
-      "name_es": "Buenos Días con Peso Corporal",
-      "description_en": "A bodyweight hip hinge with hands behind the head, strengthening the hamstrings and spinal erectors.",
-      "description_de": "Eine Good-Morning-Variante ohne Zusatzgewicht, bei der der Oberkörper aus der Hüfte abgesenkt wird, um die hintere Kette zu kräftigen.",
-      "description_es": "Una bisagra de cadera con el propio peso corporal que fortalece los erectores espinales y los isquiotibiales.",
+      "id": "pilates-kneeling-side-kick",
+      "name_en": "Pilates Kneeling Side Kick",
+      "name_de": "Pilates Kniender Side Kick",
+      "name_es": "Patada Lateral de Rodillas de Pilates",
+      "description_en": "A classical mat exercise: kneeling on one knee with the hand on the floor for support, the top leg swings forward and back at hip height while the trunk holds still.",
+      "description_de": "Eine klassische Mattenübung: im Kniestand mit einer Hand am Boden schwingt das obere Bein auf Hüfthöhe nach vorn und hinten, während der Rumpf vollkommen still bleibt.",
+      "description_es": "Un ejercicio clásico de suelo: de rodillas con la mano apoyada en el suelo, la pierna de arriba oscila adelante y atrás a la altura de la cadera mientras el tronco permanece inmóvil.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "back",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "erector_spinae",
-        "hamstrings"
+        "gluteus_medius",
+        "obliques"
       ],
       "secondary_muscles": [
-        "gluteus_maximus"
+        "gluteus_maximus",
+        "hip_flexors"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "calisthenics"
       ],
-      "variation_group": "deadlift",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand with feet hip-width apart and hands behind your head.",
-        "Keep a slight bend in your knees and brace your core.",
-        "Hinge at the hips and lower your torso toward parallel.",
-        "Drive your hips forward to return to standing.",
-        "Repeat for the desired number of reps."
+        "Kneel on one knee and place the same-side hand on the floor, the other hand behind the head.",
+        "Extend the top leg out to the side at hip height with the foot flexed.",
+        "Keep the trunk perfectly still and swing the leg forward as far as the pelvis stays square.",
+        "Swing the leg back behind the line of the body without arching the lower back.",
+        "Repeat for the desired number of repetitions and change sides."
       ],
       "instructions_de": [
-        "Stell dich hüftbreit hin und lege die Hände hinter den Kopf.",
-        "Halte die Knie leicht gebeugt und spanne den Rumpf an.",
-        "Beuge an den Hüften und senke den Oberkörper Richtung Parallele.",
-        "Treibe die Hüften nach vorne, um wieder aufzurichten.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
-      ],
-      "instructions_es": [
-        "Colócate de pie con los pies separados al ancho de las caderas y las manos detrás de la cabeza.",
-        "Mantén una ligera flexión en las rodillas y contrae el core.",
-        "Bisagra en las caderas y baja el torso hasta quedar casi paralelo al suelo.",
-        "Impulsa las caderas hacia adelante para volver a la posición erguida.",
-        "Repite el número deseado de repeticiones."
+        "Knie dich hin und setz die gleichseitige Hand auf den Boden, die andere Hand an den Hinterkopf.",
+        "Streck das obere Bein auf Hüfthöhe zur Seite, der Fuß ist angezogen.",
+        "Halte den Rumpf vollkommen still und schwing das Bein so weit nach vorn, wie das Becken gerade bleibt.",
+        "Schwing das Bein hinter die Körperlinie, ohne den unteren Rücken zu überstrecken.",
+        "Wiederhole für die gewünschte Anzahl und wechsle die Seite."
+      ],
+      "instructions_es": [
+        "Arrodíllate y apoya en el suelo la mano del mismo lado, con la otra mano detrás de la cabeza.",
+        "Extiende la pierna de arriba hacia el lado a la altura de la cadera, con el pie en flexión.",
+        "Mantén el tronco completamente quieto y lleva la pierna hacia delante mientras la pelvis siga cuadrada.",
+        "Lleva la pierna por detrás de la línea del cuerpo sin arquear la zona lumbar.",
+        "Repite las veces indicadas y cambia de lado."
       ],
       "tips_en": [
-        "Push your hips back as if closing a door behind you.",
-        "Keep your spine neutral from head to tailbone throughout.",
-        "Stop the descent when your hamstrings reach their stretch limit."
+        "The trunk is the exercise: if it rocks with the leg, shorten the swing.",
+        "Keep the supporting shoulder pushed away from the ear.",
+        "Move at a controlled tempo instead of throwing the leg."
       ],
       "tips_de": [
-        "Schiebe das Gesäß weit nach hinten, statt den Rücken einzurunden.",
-        "Senke den Oberkörper nur so tief, wie die Wirbelsäule neutral bleibt.",
-        "Zieh die Ellbogen nach hinten, um die Brust geöffnet zu halten."
+        "Der Rumpf ist die Übung: wippt er mit dem Bein mit, verkürze den Schwung.",
+        "Druck die stützende Schulter vom Ohr weg.",
+        "Arbeite in kontrolliertem Tempo, statt das Bein zu werfen."
       ],
       "tips_es": [
-        "Empuja la cadera hacia atrás como si cerraras un cajón.",
-        "Mantén la espalda recta durante toda la bajada.",
-        "Detén el descenso si notas que la zona lumbar se redondea."
+        "El tronco es el ejercicio: si se balancea con la pierna, acorta el recorrido.",
+        "Mantén el hombro de apoyo alejado de la oreja.",
+        "Trabaja a un ritmo controlado en lugar de lanzar la pierna."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bodyweight-good-morning-start.webp",
-          "peak": "images/flat/bodyweight-good-morning-peak.webp"
+          "start": "images/flat/pilates-kneeling-side-kick-start.webp",
+          "peak": "images/flat/pilates-kneeling-side-kick-peak.webp"
         }
       }
     },
     {
-      "id": "bodyweight-lateral-raise",
-      "name_en": "Bodyweight Lateral Raise",
-      "name_de": "Körpergewicht Seitheben",
-      "name_es": "Elevación Lateral con Peso Corporal",
-      "description_en": "A shoulder isolation movement performed without equipment to develop lateral deltoid width.",
-      "description_de": "Eine Schulter-Isolationsübung ohne Gewichte zur Entwicklung der seitlichen Deltabreite.",
-      "description_es": "Un movimiento de aislamiento de hombros sin equipamiento para desarrollar el ancho del deltoides lateral.",
+      "id": "pilates-leg-pull-back",
+      "name_en": "Pilates Leg Pull Back",
+      "name_de": "Pilates Leg Pull Back",
+      "name_es": "Leg Pull Back de Pilates",
+      "description_en": "A reverse plank with alternating leg lifts: the hips stay high while one leg at a time is raised, so the glutes and the back of the trunk work against the shifting support.",
+      "description_de": "Ein umgekehrter Plank mit abwechselndem Beinheben: die Hüfte bleibt hoch, während je ein Bein angehoben wird, sodass Gesäß und Rumpfrückseite gegen die wechselnde Unterstützung arbeiten.",
+      "description_es": "Una plancha invertida con elevaciones alternas de pierna: las caderas se mantienen altas mientras se eleva una pierna cada vez, de modo que glúteos y parte posterior del tronco trabajan ante el apoyo cambiante.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "body_part": "shoulders",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
       "primary_muscles": [
-        "lateral_deltoid"
+        "erector_spinae",
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "trapezius"
+        "hamstrings",
+        "posterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "shoulder_focus",
-        "push_day"
+        "core",
+        "calisthenics"
       ],
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand upright with arms hanging at your sides.",
-        "Raise both arms out to the sides with a slight elbow bend until parallel with the floor.",
-        "Pause briefly at the top.",
-        "Lower slowly back to the starting position.",
-        "Repeat for the desired reps."
+        "Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward.",
+        "Press into the hands and heels and lift the hips into a reverse plank.",
+        "Keeping the hips level and high, lift one straight leg as far as the pelvis stays still.",
+        "Lower the leg under control and repeat with the other one.",
+        "Finish the set and lower the hips to the floor."
       ],
       "instructions_de": [
-        "Stehe aufrecht, die Arme hängen seitlich am Körper.",
-        "Hebe beide Arme mit leicht gebeugten Ellbogen seitlich bis auf Schulterhöhe.",
-        "Halte kurz oben an.",
-        "Senke die Arme langsam zurück in die Ausgangsposition.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Setz dich mit gestreckten Beinen hin, die Hände hinter der Hüfte am Boden, die Finger zeigen nach vorn.",
+        "Druck über Hände und Fersen und heb die Hüfte in einen umgekehrten Plank.",
+        "Halte die Hüfte waagerecht und hoch und heb ein gestrecktes Bein so weit, wie das Becken still bleibt.",
+        "Senk das Bein kontrolliert ab und wiederhole mit dem anderen.",
+        "Beende den Satz und setz die Hüfte ab."
       ],
       "instructions_es": [
-        "Párate erguido con los brazos colgando a los lados.",
-        "Levanta ambos brazos hacia los lados con un ligero codo doblado hasta la altura de los hombros.",
-        "Haz una pausa breve arriba.",
-        "Baja lentamente a la posición inicial.",
-        "Repite el número de repeticiones deseado."
+        "Siéntate con las piernas estiradas y las manos en el suelo detrás de las caderas, con los dedos hacia delante.",
+        "Empuja con manos y talones y eleva las caderas a una plancha invertida.",
+        "Con las caderas niveladas y altas, eleva una pierna estirada mientras la pelvis siga quieta.",
+        "Baja la pierna de forma controlada y repite con la otra.",
+        "Termina la serie y baja las caderas al suelo."
       ],
       "tips_en": [
-        "Lead with your elbows, not your hands.",
-        "Avoid shrugging your shoulders at the top.",
-        "Control the descent to maximize time under tension."
+        "Stop the leg lift where the hips start to drop; height is not the point.",
+        "Keep the chest open and the shoulders away from the ears.",
+        "Bend the knees slightly if the straight-leg version pulls at the hamstrings."
       ],
       "tips_de": [
-        "Führe die Bewegung mit den Ellbogen, nicht mit den Händen.",
-        "Vermeide es, die Schultern oben anzuheben.",
-        "Kontrolliere die Absenkbewegung für maximale Spannung."
+        "Stopp das Beinheben dort, wo die Hüfte abzusinken beginnt - Höhe ist nicht der Punkt.",
+        "Halte die Brust offen und die Schultern von den Ohren weg.",
+        "Beug die Knie leicht, wenn die gestreckte Variante an der Beinrückseite zieht."
       ],
       "tips_es": [
-        "Lidera el movimiento con los codos, no con las manos.",
-        "Evita encoger los hombros en la parte superior.",
-        "Controla el descenso para maximizar el tiempo bajo tensión."
+        "Detén la elevación donde las caderas empiecen a caer; la altura no es el objetivo.",
+        "Mantén el pecho abierto y los hombros lejos de las orejas.",
+        "Flexiona un poco las rodillas si la versión con piernas estiradas tira de los isquiotibiales."
       ],
-      "met": 3.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bodyweight-lateral-raise-start.webp",
-          "peak": "images/flat/bodyweight-lateral-raise-peak.webp"
+          "start": "images/flat/pilates-leg-pull-back-start.webp",
+          "peak": "images/flat/pilates-leg-pull-back-peak.webp"
         }
       }
     },
     {
-      "id": "bodyweight-overhead-press",
-      "name_en": "Bodyweight Overhead Press",
-      "name_de": "Bodyweight Overhead Press",
-      "name_es": "Press por Encima de la Cabeza con Peso Corporal",
-      "description_en": "A bodyweight press performed in a pike position facing a wall, replicating the overhead pressing pattern with the shoulders and triceps.",
-      "description_de": "Eine Drückübung in der Pike-Position, bei der das Körpergewicht den Widerstand für die Schultern liefert.",
-      "description_es": "Un press vertical de peso corporal en posición de pica que imita el patrón del press de hombros sin material.",
+      "id": "pilates-leg-pull-front",
+      "name_en": "Pilates Leg Pull Front",
+      "name_de": "Pilates Leg Pull Front",
+      "name_es": "Leg Pull Front de Pilates",
+      "description_en": "A high plank with alternating leg lifts: the shoulders stay stacked over the wrists while one leg at a time lifts, adding an anti-rotation demand to the plank.",
+      "description_de": "Ein hoher Plank mit abwechselndem Beinheben: die Schultern bleiben über den Handgelenken, während je ein Bein abhebt - das ergänzt den Plank um eine Anti-Rotations-Anforderung.",
+      "description_es": "Una plancha alta con elevaciones alternas de pierna: los hombros permanecen sobre las muñecas mientras se eleva una pierna cada vez, lo que añade una demanda antirrotación a la plancha.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "shoulders",
+      "difficulty": "intermediate",
+      "body_part": "core",
       "primary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "gluteus_maximus",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "serratus_anterior",
-        "trapezius"
+        "anterior_deltoid",
+        "erector_spinae",
+        "transverse_abdominis"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "core",
+        "calisthenics"
       ],
-      "variation_group": "overhead-press",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand facing a wall in a pike position with hands on the ground.",
-        "Walk your feet closer for a more vertical body line.",
-        "Lower your head toward the floor by bending your elbows.",
-        "Press through your hands to extend your arms.",
-        "Repeat for the desired number of reps."
+        "Set up in a high plank with the hands under the shoulders and the body in one line.",
+        "Brace the trunk and squeeze the glutes so the hips cannot rotate.",
+        "Lift one straight leg a few centimetres above hip height without letting the pelvis tilt.",
+        "Lower it under control and repeat with the other leg.",
+        "Keep alternating for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Stell dich in Pike-Position zur Wand mit den Händen auf dem Boden.",
-        "Laufe mit den Füßen näher heran, um den Körper vertikaler auszurichten.",
-        "Senke den Kopf Richtung Boden, indem du die Ellbogen beugst.",
-        "Drücke durch die Hände, um die Arme zu strecken.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Geh in einen hohen Plank, die Hände unter den Schultern, der Körper in einer Linie.",
+        "Spann den Rumpf an und press die Glutes zusammen, damit die Hüfte nicht rotieren kann.",
+        "Heb ein gestrecktes Bein ein paar Zentimeter über Hüfthöhe, ohne dass das Becken kippt.",
+        "Senk es kontrolliert ab und wiederhole mit dem anderen Bein.",
+        "Wechsle weiter für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate de pie frente a una pared en posición de pica con las manos en el suelo.",
-        "Acerca los pies a la pared para lograr una línea corporal más vertical.",
-        "Baja la cabeza hacia el suelo flexionando los codos.",
-        "Presiona con las manos para extender los brazos.",
-        "Repite el número deseado de repeticiones."
+        "Colócate en plancha alta con las manos bajo los hombros y el cuerpo en línea.",
+        "Aprieta el tronco y los glúteos para que las caderas no puedan rotar.",
+        "Eleva una pierna estirada unos centímetros por encima de la cadera sin que la pelvis se incline.",
+        "Bájala de forma controlada y repite con la otra pierna.",
+        "Sigue alternando las veces indicadas."
       ],
       "tips_en": [
-        "Keep your hips high so the load stays over your shoulders.",
-        "Avoid flaring your elbows straight out to the sides.",
-        "Spread your fingers and grip the floor for stability."
+        "Lift the leg from the glute rather than by arching the lower back.",
+        "Keep the weight even in both hands; the tendency is to lean away from the lifted side.",
+        "Reduce the lift height until the hips stay perfectly level."
       ],
       "tips_de": [
-        "Halte die Hüfte hoch, damit die Last auf den Schultern bleibt.",
-        "Drücke den Boden aktiv weg und spreize die Finger für mehr Stabilität.",
-        "Geh mit den Füßen erst näher heran, wenn alle Wiederholungen sauber gelingen."
+        "Heb das Bein aus dem Gesäß heraus, nicht durch ein Hohlkreuz.",
+        "Halte das Gewicht gleichmäßig auf beiden Händen; der Reflex ist, sich von der Hebeseite wegzulehnen.",
+        "Heb weniger hoch, bis die Hüfte vollkommen waagerecht bleibt."
       ],
       "tips_es": [
-        "Da pasos cortos con los pies para ajustar la dificultad.",
-        "Mantén el cuello neutro, con la mirada entre las manos.",
-        "Reparte el peso por toda la palma para aliviar las muñecas."
+        "Eleva la pierna desde el glúteo y no arqueando la zona lumbar.",
+        "Reparte el peso entre ambas manos; la tendencia es inclinarse lejos del lado que se eleva.",
+        "Reduce la altura hasta que las caderas se mantengan perfectamente niveladas."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bodyweight-overhead-press-start.webp",
-          "peak": "images/flat/bodyweight-overhead-press-peak.webp"
+          "start": "images/flat/pilates-leg-pull-front-start.webp",
+          "peak": "images/flat/pilates-leg-pull-front-peak.webp"
         }
       }
     },
     {
-      "id": "bodyweight-squat",
-      "name_en": "Bodyweight Squat",
-      "name_de": "Bodyweight Kniebeuge",
-      "name_es": "Sentadilla con Peso Corporal",
-      "description_en": "A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics.",
-      "description_de": "Eine grundlegende Kniebeuge ohne Zusatzgewicht, die Beine und Gesäß kräftigt und das Bewegungsmuster für belastete Varianten schult.",
-      "description_es": "Una sentadilla con el propio peso corporal, apta para principiantes, que desarrolla los glúteos y los cuádriceps.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "pilates-roll-down",
+      "name_en": "Pilates Roll Down",
+      "name_de": "Pilates Roll Down",
+      "name_es": "Roll Down de Pilates",
+      "description_en": "A standing articulation of the spine: the head leads a vertebra-by-vertebra roll towards the floor and back up, mobilising the whole back while the legs stay steady.",
+      "description_de": "Eine stehende Artikulation der Wirbelsäule: der Kopf führt Wirbel für Wirbel nach unten und wieder hinauf und mobilisiert den ganzen Rücken, während die Beine ruhig stehen.",
+      "description_es": "Una articulación de la columna de pie: la cabeza guía un descenso vértebra a vértebra hacia el suelo y de vuelta, movilizando toda la espalda mientras las piernas se mantienen estables.",
+      "category": "stretching",
+      "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "beginner",
-      "body_part": "upper_legs",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "erector_spinae"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_medius",
-        "hamstrings"
+        "hamstrings",
+        "rectus_abdominis"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load",
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand with feet shoulder-width apart and arms extended forward.",
-        "Sit back and down by bending your hips and knees.",
-        "Lower until your thighs are parallel to the floor.",
-        "Drive through your heels to return to standing.",
-        "Repeat for the desired number of reps."
+        "Stand tall with the feet hip-width apart and the arms hanging at the sides.",
+        "Drop the chin to the chest and start rolling down one vertebra at a time.",
+        "Let the arms and head hang heavy once the spine is fully rolled down.",
+        "Roll back up the same way, stacking the vertebrae one by one, head last.",
+        "Repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Steh schulterbreit mit nach vorne gestreckten Armen.",
-        "Setz dich zurück und nach unten, indem du Hüften und Knie beugst.",
-        "Senke dich, bis die Oberschenkel parallel zum Boden sind.",
-        "Drücke durch die Fersen, um wieder aufzustehen.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Steh aufrecht, die Füße hüftbreit, die Arme hängen an den Seiten.",
+        "Lass das Kinn zur Brust sinken und roll Wirbel für Wirbel nach unten.",
+        "Lass Arme und Kopf schwer hängen, sobald die Wirbelsäule ganz abgerollt ist.",
+        "Roll auf demselben Weg wieder hoch, Wirbel für Wirbel, der Kopf zuletzt.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate de pie con los pies separados al ancho de los hombros y los brazos extendidos al frente.",
-        "Siéntate hacia atrás y hacia abajo flexionando caderas y rodillas.",
-        "Baja hasta que los muslos queden paralelos al suelo.",
-        "Empuja con los talones para volver a la posición de pie.",
-        "Repite el número deseado de repeticiones."
+        "Ponte de pie con los pies a la anchura de las caderas y los brazos colgando a los lados.",
+        "Lleva la barbilla al pecho y empieza a rodar hacia abajo vértebra a vértebra.",
+        "Deja los brazos y la cabeza colgando pesados cuando la columna esté completamente descendida.",
+        "Sube por el mismo camino, apilando las vértebras una a una, la cabeza al final.",
+        "Repite las veces indicadas."
       ],
       "tips_en": [
-        "Keep your weight spread across your whole foot.",
-        "Track your knees in line with your toes.",
-        "Keep your chest up to avoid rounding the upper back."
+        "Keep the knees soft so the movement comes from the spine, not the hamstrings.",
+        "Move slowly enough to feel each segment; speed defeats the purpose.",
+        "Keep the weight in the middle of the feet as you roll down."
       ],
       "tips_de": [
-        "Lass die Knie nicht nach innen kippen.",
-        "Halte die Fersen während der gesamten Bewegung am Boden.",
-        "Bleib mit dem Oberkörper aufrecht, statt mit der Brust nach vorn zu fallen."
+        "Halte die Knie weich, damit die Bewegung aus der Wirbelsäule kommt und nicht aus der Beinrückseite.",
+        "Beweg dich langsam genug, um jedes Segment zu spüren; Tempo macht die Übung sinnlos.",
+        "Halte das Gewicht beim Abrollen in der Fußmitte."
       ],
       "tips_es": [
-        "Empuja las rodillas hacia afuera en línea con los pies.",
-        "Mantén el pecho erguido y la mirada al frente.",
-        "Evita que los talones se despeguen del suelo al bajar."
+        "Mantén las rodillas blandas para que el movimiento venga de la columna y no de los isquiotibiales.",
+        "Ve lo bastante despacio como para sentir cada segmento; la velocidad arruina el ejercicio.",
+        "Mantén el peso en el centro de los pies mientras bajas."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bodyweight-squat-start.webp",
-          "peak": "images/flat/bodyweight-squat-peak.webp"
+          "start": "images/flat/pilates-roll-down-start.webp",
+          "peak": "images/flat/pilates-roll-down-peak.webp"
         }
       }
     },
     {
-      "id": "box-jump",
-      "name_en": "Box Jump",
-      "name_de": "Box Jump",
-      "name_es": "Salto al Cajón",
-      "description_en": "A plyometric jump from a quarter-squat onto a stable box, training lower-body power.",
-      "description_de": "Ein plyometrischer Sprung aus der Viertelhocke auf eine stabile Box, trainiert Sprungkraft.",
-      "description_es": "Un salto pliométrico desde media sentadilla a un cajón estable, que entrena la potencia del tren inferior.",
-      "category": "plyometrics",
+      "id": "pilates-roll-over",
+      "name_en": "Pilates Roll Over",
+      "name_de": "Pilates Roll Over",
+      "name_es": "Roll Over de Pilates",
+      "description_en": "A controlled inversion from the mat: with the arms pressing down, the straight legs travel overhead until the toes reach towards the floor, then the spine rolls back down one segment at a time.",
+      "description_de": "Eine kontrollierte Umkehr aus der Rückenlage: mit nach unten drückenden Armen wandern die gestreckten Beine über den Kopf, bis die Zehen Richtung Boden zeigen, danach rollt die Wirbelsäule Segment für Segment zurück.",
+      "description_es": "Una inversión controlada desde la colchoneta: con los brazos presionando el suelo, las piernas estiradas viajan por encima de la cabeza hasta que los pies apuntan al suelo, y después la columna vuelve a bajar segmento a segmento.",
+      "category": "strength",
       "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "plyo_box",
-      "body_part": "upper_legs",
+      "difficulty": "advanced",
+      "body_part": "core",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "rectus_abdominis",
+        "transverse_abdominis"
       ],
       "secondary_muscles": [
-        "gastrocnemius",
-        "hamstrings",
-        "soleus"
+        "erector_spinae",
+        "hip_flexors"
       ],
       "goals": [
-        "power"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "leg_day",
-        "conditioning"
+        "core",
+        "calisthenics"
       ],
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand a foot in front of a sturdy box with feet shoulder-width.",
-        "Drop into a quarter-squat and swing the arms back.",
-        "Drive the arms up and explode off the floor onto the box.",
-        "Land softly with both feet flat and knees bent.",
-        "Step down — do not jump down — and reset."
+        "Lie on your back with the legs straight and the arms pressed into the mat beside you.",
+        "Lift both legs to vertical without letting the lower back arch.",
+        "Press the arms down and take the legs overhead until they are parallel to the floor behind you.",
+        "Open the legs slightly, flex the feet, and roll the spine down one vertebra at a time.",
+        "Return the legs to vertical and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Stelle dich mit schulterbreitem Stand etwa 30 cm vor eine feste Box.",
-        "Gehe in eine Viertelhocke und schwinge die Arme zurück.",
-        "Drücke die Arme hoch und springe explosiv auf die Box.",
-        "Lande weich mit flachen Füßen und gebeugten Knien.",
-        "Steige herunter — springe nicht — und beginne neu."
+        "Leg dich auf den Rücken, die Beine gestreckt, die Arme neben dem Körper in die Matte gedrückt.",
+        "Heb beide Beine in die Senkrechte, ohne den unteren Rücken ins Hohlkreuz zu lassen.",
+        "Druck die Arme nach unten und führ die Beine über den Kopf, bis sie hinter dir parallel zum Boden stehen.",
+        "Öffne die Beine leicht, zieh die Füße an und roll die Wirbelsäule Wirbel für Wirbel ab.",
+        "Bring die Beine zurück in die Senkrechte und wiederhole."
       ],
       "instructions_es": [
-        "Mantente a unos 30 cm frente a un cajón firme con los pies a la anchura de los hombros.",
-        "Baja a una media sentadilla y balancea los brazos atrás.",
-        "Lanza los brazos arriba y salta explosivamente al cajón.",
-        "Aterriza suave con los pies planos y rodillas flexionadas.",
-        "Baja caminando — no saltando — y reinicia."
+        "Túmbate boca arriba con las piernas estiradas y los brazos presionando la colchoneta a los lados.",
+        "Eleva ambas piernas a la vertical sin dejar que la zona lumbar se arquee.",
+        "Presiona los brazos hacia abajo y lleva las piernas por encima de la cabeza hasta dejarlas paralelas al suelo por detrás.",
+        "Abre un poco las piernas, flexiona los pies y baja la columna vértebra a vértebra.",
+        "Devuelve las piernas a la vertical y repite las veces indicadas."
       ],
       "tips_en": [
-        "Always step down — repeated drop-landings stress the Achilles.",
-        "Land softly with the whole foot, knees tracking over the toes.",
-        "Pick a box height you can clear cleanly without piking the hips."
+        "Drive the movement with the abdominals, not by throwing the legs.",
+        "Keep the weight off the neck: the roll stops at the shoulder blades.",
+        "Skip this exercise if you have neck complaints, and build it up with smaller curls first."
       ],
       "tips_de": [
-        "Steige immer herunter — wiederholte Sprünge nach unten belasten die Achillessehne.",
-        "Lande weich mit dem ganzen Fuß, Knie folgen den Zehen.",
-        "Wähle eine Höhe, die du sauber überspringst, ohne die Hüfte zu klappen."
+        "Treib die Bewegung aus der Bauchmuskulatur an, nicht durch Schwung aus den Beinen.",
+        "Halte das Gewicht vom Nacken fern: das Abrollen endet an den Schulterblättern.",
+        "Lass die Übung bei Nackenbeschwerden aus und bau sie über kleinere Curls auf."
       ],
       "tips_es": [
-        "Baja siempre caminando — los saltos hacia abajo repetidos sobrecargan el Aquiles.",
-        "Aterriza suave con todo el pie, rodillas alineadas con los dedos.",
-        "Elige una altura que puedas superar sin doblar la cadera."
+        "Impulsa el movimiento con el abdomen, no lanzando las piernas.",
+        "Mantén el peso fuera del cuello: el descenso se detiene en las escápulas.",
+        "Evita este ejercicio si tienes molestias cervicales y constrúyelo antes con curls más pequeños."
       ],
-      "met": 7.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/box-jump-start.webp",
-          "peak": "images/flat/box-jump-peak.webp"
+          "start": "images/flat/pilates-roll-over-start.webp",
+          "peak": "images/flat/pilates-roll-over-peak.webp"
         }
       }
     },
     {
-      "id": "box-squat",
-      "name_en": "Box Squat",
-      "name_de": "Box Squat",
-      "name_es": "Sentadilla en Caja",
-      "description_en": "A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips.",
-      "description_de": "Eine Kniebeuge zu einer Box oder Bank, die die Tiefe konstant vorgibt und das Zurücksetzen in die Hüfte trainiert.",
-      "description_es": "Una sentadilla realizada hasta una caja o banco, que fija la profundidad y enseña a sentarse hacia atrás en las caderas.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "pilates-saw",
+      "name_en": "Pilates Saw",
+      "name_de": "Pilates Säge",
+      "name_es": "La Sierra de Pilates",
+      "description_en": "A seated twist and reach: sitting tall with the legs wide, the torso rotates and then folds over the opposite leg so the reaching hand passes the little toe like a saw.",
+      "description_de": "Eine sitzende Drehung mit Vorbeuge: aufrecht sitzend mit weit geöffneten Beinen dreht sich der Oberkörper und faltet dann über das gegenüberliegende Bein, sodass die greifende Hand am kleinen Zeh vorbei sägt.",
+      "description_es": "Un giro con flexión sentado: sentado erguido con las piernas abiertas, el torso rota y después se pliega sobre la pierna contraria para que la mano que alcanza pase junto al dedo meñique como una sierra.",
+      "category": "stretching",
+      "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "body_part": "upper_legs",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "erector_spinae",
+        "obliques"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_medius",
+        "adductors",
         "hamstrings"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance.",
-        "Push your hips back and bend your knees, sitting back toward the box rather than straight down.",
-        "Touch the box lightly with your glutes without collapsing onto it.",
-        "Drive through your feet to stand back up, squeezing your glutes at the top.",
-        "Repeat for the desired number of reps."
+        "Sit tall with the legs straight and slightly wider than the hips, arms out to the sides.",
+        "Rotate the torso to one side, keeping both sit bones on the floor.",
+        "Fold forward over that leg and reach the opposite hand past the little toe.",
+        "Roll back up through the spine and return to the centre.",
+        "Repeat to the other side and continue alternating."
       ],
       "instructions_de": [
-        "Stelle dich vor eine Box oder Bank, die Füße schulterbreit, die Arme zur Balance nach vorne gestreckt.",
-        "Schiebe die Hüfte nach hinten und beuge die Knie, wobei du dich zur Box zurücksetzt statt gerade nach unten zu gehen.",
-        "Berühre die Box leicht mit dem Gesäß, ohne dich hineinfallen zu lassen.",
-        "Drücke dich durch die Füße nach oben und spanne am oberen Punkt die Gesäßmuskeln an.",
-        "Wiederhole die Bewegung für die gewünschte Wiederholungszahl."
+        "Setz dich aufrecht hin, die Beine gestreckt und etwas weiter als hüftbreit, die Arme zur Seite.",
+        "Dreh den Oberkörper zu einer Seite, beide Sitzbeinhöcker bleiben am Boden.",
+        "Beuge dich über dieses Bein und streck die gegenüberliegende Hand am kleinen Zeh vorbei.",
+        "Roll durch die Wirbelsäule wieder hoch und komm zur Mitte zurück.",
+        "Wiederhole zur anderen Seite und wechsle weiter."
       ],
       "instructions_es": [
-        "Ponte de pie frente a una caja o banco, con los pies al ancho de los hombros y los brazos extendidos hacia adelante para el equilibrio.",
-        "Empuja las caderas hacia atrás y flexiona las rodillas, sentándote hacia la caja en lugar de bajar en línea recta.",
-        "Toca la caja ligeramente con los glúteos sin dejarte caer sobre ella.",
-        "Empuja con los pies para volver a ponerte de pie, apretando los glúteos arriba.",
-        "Repite las repeticiones deseadas."
+        "Siéntate erguido con las piernas estiradas y algo más abiertas que las caderas, los brazos hacia los lados.",
+        "Rota el torso hacia un lado manteniendo ambos isquiones en el suelo.",
+        "Pliégate hacia delante sobre esa pierna y alcanza con la mano contraria más allá del dedo meñique.",
+        "Vuelve a subir a través de la columna y regresa al centro.",
+        "Repite hacia el otro lado y sigue alternando."
       ],
       "tips_en": [
-        "Use a box height that lets your thighs reach about parallel to the floor and lower it as mobility improves.",
-        "Keep your weight through the middle of your feet — do not rock onto your toes.",
-        "Touch and go: fully relaxing onto the box loses core tension and stresses the spine."
+        "Anchor both sit bones; lifting one of them turns the twist into a lean.",
+        "Rotate first, then fold - the order is what makes the exercise work.",
+        "Sit on a folded blanket if the pelvis cannot stay upright."
       ],
       "tips_de": [
-        "Wähle eine Boxhöhe, bei der die Oberschenkel etwa parallel zum Boden kommen, und senke sie mit zunehmender Beweglichkeit weiter ab.",
-        "Halte das Gewicht über der Fußmitte — kippe nicht auf die Zehen.",
-        "Tippe die Box nur kurz an, statt dich vollständig darauf abzusetzen — wer komplett entspannt, verliert die Rumpfspannung und belastet die Wirbelsäule."
+        "Verankere beide Sitzbeinhöcker; hebt einer ab, wird aus der Drehung ein Lehnen.",
+        "Erst drehen, dann beugen - diese Reihenfolge macht die Übung aus.",
+        "Setz dich auf eine gefaltete Decke, wenn das Becken nicht aufrecht bleiben kann."
       ],
       "tips_es": [
-        "Usa una altura de caja que permita que los muslos queden aproximadamente paralelos al suelo, y bájala a medida que mejore tu movilidad.",
-        "Mantén el peso en el centro de los pies — no te inclines hacia los dedos.",
-        "No te sientes por completo en la caja: relajar todo el peso sobre ella te hace perder tensión en el core y sobrecarga la columna."
+        "Ancla ambos isquiones; si uno se levanta, el giro se convierte en una inclinación.",
+        "Primero rota y después pliégate: ese orden es lo que hace funcionar el ejercicio.",
+        "Siéntate sobre una manta doblada si la pelvis no puede mantenerse erguida."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/box-squat-start.webp",
-          "peak": "images/flat/box-squat-peak.webp"
+          "start": "images/flat/pilates-saw-start.webp",
+          "peak": "images/flat/pilates-saw-peak.webp"
         }
       }
     },
     {
-      "id": "bulgarian-split-squat",
-      "name_en": "Bulgarian Split Squat",
-      "name_de": "Bulgarische Kniebeuge",
-      "name_es": "Sentadilla Búlgara",
-      "description_en": "A single-leg squat variation with the rear foot elevated.",
-      "description_de": "Eine einbeinige Kniebeugevariante mit erhöhtem hinteren Fuß.",
-      "description_es": "Una variante de sentadilla unilateral con el pie trasero elevado.",
+      "id": "pilates-side-bend",
+      "name_en": "Pilates Side Bend",
+      "name_de": "Pilates Seitbeuge",
+      "name_es": "Flexión Lateral de Pilates",
+      "description_en": "A lateral trunk exercise from a side-supported position: the hips lift and the top arm reaches overhead, bending the body sideways over the supporting arm.",
+      "description_de": "Eine seitliche Rumpfübung aus der seitlich gestützten Position: die Hüfte hebt, der obere Arm streckt sich über den Kopf und der Körper beugt sich seitlich über den Stützarm.",
+      "description_es": "Un ejercicio lateral del tronco desde un apoyo de costado: las caderas se elevan y el brazo de arriba se estira por encima de la cabeza, curvando el cuerpo de lado sobre el brazo de apoyo.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_legs",
+      "body_part": "core",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "gluteus_medius",
+        "obliques"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "anterior_deltoid",
+        "transverse_abdominis"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "leg_day",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load",
-        "requires_bench"
+        "core",
+        "calisthenics"
       ],
-      "variation_group": "squat",
       "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand in front of a bench, place one foot behind you on the bench.",
-        "Hold dumbbells at your sides.",
-        "Lower your body until your front thigh is parallel to the floor.",
-        "Push through your front heel to stand back up.",
-        "Repeat on both sides."
+        "Sit on one hip with the legs bent to the side and the supporting hand on the floor under the shoulder.",
+        "Press into the hand and the lower leg to lift the hips off the floor.",
+        "Reach the top arm overhead so the body forms a long arc from the hand to the feet.",
+        "Lower the hips under control back towards the mat.",
+        "Complete the repetitions and change sides."
       ],
       "instructions_de": [
-        "Steh vor einer Bank und lege einen Fuß hinter dir auf die Bank.",
-        "Halte Kurzhanteln an den Seiten.",
-        "Senke den Körper, bis der vordere Oberschenkel parallel zum Boden ist.",
-        "Drücke durch die Ferse des vorderen Fußes, um aufzustehen.",
-        "Wiederhole auf beiden Seiten."
+        "Setz dich auf eine Hüfte, die Beine zur Seite gebeugt, die Stützhand unter der Schulter am Boden.",
+        "Druck über Hand und unteres Bein und heb die Hüfte vom Boden.",
+        "Streck den oberen Arm über den Kopf, sodass der Körper einen langen Bogen von der Hand bis zu den Füßen bildet.",
+        "Senk die Hüfte kontrolliert Richtung Matte.",
+        "Beende die Wiederholungen und wechsle die Seite."
       ],
       "instructions_es": [
-        "Colócate de pie frente a un banco y apoya un pie detrás sobre el banco.",
-        "Sujeta mancuernas a los lados.",
-        "Baja el cuerpo hasta que el muslo delantero quede paralelo al suelo.",
-        "Empuja con el talón delantero para volver a la posición de pie.",
-        "Repite en ambos lados."
+        "Siéntate sobre una cadera con las piernas dobladas hacia un lado y la mano de apoyo en el suelo bajo el hombro.",
+        "Empuja con la mano y la pierna inferior para elevar las caderas del suelo.",
+        "Estira el brazo de arriba por encima de la cabeza para formar un arco largo desde la mano hasta los pies.",
+        "Baja las caderas de forma controlada hacia la colchoneta.",
+        "Completa las repeticiones y cambia de lado."
       ],
       "tips_en": [
-        "Keep most of your weight on the front leg.",
-        "Track your front knee over your toes without letting it cave inward.",
-        "Square your hips forward and avoid rotating toward the bench."
+        "Push the floor away so the supporting shoulder stays stacked and stable.",
+        "Reach the top arm long rather than collapsing sideways.",
+        "Keep the movement smooth; the lift and the lower take the same time."
       ],
       "tips_de": [
-        "Wähle den Abstand zur Bank so, dass du stabil stehst.",
-        "Lass das vordere Knie nicht nach innen kippen.",
-        "Beginne mit dem schwächeren Bein und gleiche die Wiederholungszahl an."
+        "Druck den Boden weg, damit die Stützschulter stabil über der Hand bleibt.",
+        "Streck den oberen Arm lang, statt seitlich zusammenzusacken.",
+        "Halte die Bewegung flüssig: Heben und Senken dauern gleich lang."
       ],
       "tips_es": [
-        "Mantén casi todo el peso sobre la pierna adelantada.",
-        "Ajusta la distancia al banco hasta que la zancada sea estable.",
-        "Completa todas las repeticiones con una pierna antes de cambiar."
+        "Empuja el suelo para que el hombro de apoyo quede estable y alineado.",
+        "Alarga el brazo de arriba en lugar de dejarte caer hacia el lado.",
+        "Mantén el movimiento fluido: subir y bajar duran lo mismo."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/bulgarian-split-squat-start.webp",
-          "peak": "images/flat/bulgarian-split-squat-peak.webp"
+          "start": "images/flat/pilates-side-bend-start.webp",
+          "peak": "images/flat/pilates-side-bend-peak.webp"
         }
       }
     },
     {
-      "id": "burpees",
-      "name_en": "Burpees",
-      "name_de": "Burpees",
-      "name_es": "Burpees",
-      "description_en": "A full-body conditioning movement combining a squat, plank, push-up, and jump.",
-      "description_de": "Eine Ganzkörper-Konditionsübung aus Kniebeuge, Plank, Liegestütz und Sprung.",
-      "description_es": "Un ejercicio de acondicionamiento de cuerpo completo que combina sentadilla, plank, flexión y salto.",
-      "category": "cardio",
+      "id": "pilates-spine-stretch-forward",
+      "name_en": "Pilates Spine Stretch Forward",
+      "name_de": "Pilates Spine Stretch Forward",
+      "name_es": "Spine Stretch Forward de Pilates",
+      "description_en": "A seated articulation: sitting tall with the legs apart, the spine curls forward segment by segment over the legs and then restacks vertebra by vertebra.",
+      "description_de": "Eine sitzende Artikulation: aufrecht sitzend mit geöffneten Beinen rollt sich die Wirbelsäule Segment für Segment über die Beine nach vorn und stapelt sich anschließend Wirbel für Wirbel wieder auf.",
+      "description_es": "Una articulación sentada: sentado erguido con las piernas abiertas, la columna se enrolla hacia delante segmento a segmento sobre las piernas y después vuelve a apilarse vértebra a vértebra.",
+      "category": "stretching",
       "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "body_part": "full_body",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus",
-        "pectoralis_major",
-        "quadriceps"
+        "erector_spinae",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "rectus_abdominis",
-        "triceps_brachii"
+        "hamstrings",
+        "transverse_abdominis"
       ],
       "goals": [
-        "endurance",
-        "power"
+        "mobility"
       ],
       "tags": [
-        "full_body",
-        "conditioning"
+        "mobility",
+        "stretching"
       ],
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand with feet shoulder-width apart.",
-        "Squat down and place the hands on the floor in front of you.",
-        "Jump or step the feet back into a plank, then perform a push-up.",
-        "Jump or step the feet forward to the hands.",
-        "Stand up and jump explosively, reaching the arms overhead."
+        "Sit tall with the legs straight and slightly wider than the hips, feet flexed.",
+        "Reach the arms forward at shoulder height.",
+        "Drop the chin and curl the spine forward one vertebra at a time, reaching past the toes.",
+        "Restack the spine from the base upwards until you are sitting tall again.",
+        "Repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Stelle dich schulterbreit hin.",
-        "Hocke dich ab und setze die Hände vor dir auf den Boden.",
-        "Springe oder gehe mit den Füßen in den Plank, mache einen Liegestütz.",
-        "Springe oder gehe mit den Füßen wieder zu den Händen.",
-        "Stehe auf und springe explosiv mit Armen über dem Kopf."
+        "Setz dich aufrecht hin, die Beine gestreckt und etwas weiter als hüftbreit, die Füße angezogen.",
+        "Streck die Arme auf Schulterhöhe nach vorn.",
+        "Lass das Kinn sinken und roll die Wirbelsäule Wirbel für Wirbel nach vorn, über die Zehen hinaus greifend.",
+        "Stapel die Wirbelsäule von unten nach oben wieder auf, bis du aufrecht sitzt.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Mantente en pie con los pies a la anchura de los hombros.",
-        "Baja en sentadilla y apoya las manos en el suelo delante de ti.",
-        "Salta o lleva los pies atrás a la posición de plank y haz una flexión.",
-        "Salta o lleva los pies adelante hasta las manos.",
-        "Levántate y salta explosivamente con los brazos arriba."
+        "Siéntate erguido con las piernas estiradas y algo más abiertas que las caderas, los pies en flexión.",
+        "Estira los brazos hacia delante a la altura de los hombros.",
+        "Baja la barbilla y enrolla la columna hacia delante vértebra a vértebra, alcanzando más allá de los pies.",
+        "Vuelve a apilar la columna desde la base hasta quedar sentado erguido.",
+        "Repite las veces indicadas."
       ],
       "tips_en": [
-        "Keep the back flat in the plank — do not let the hips sag.",
-        "Land softly from the jump.",
-        "Scale by stepping the feet back instead of jumping."
+        "Keep the pelvis upright: the curl comes from the spine, not from tipping the hips.",
+        "Press the heels away throughout so the legs stay active.",
+        "Sit on a folded blanket if sitting upright already rounds the lower back."
       ],
       "tips_de": [
-        "Halte den Rücken im Plank gerade — Hüfte nicht durchhängen lassen.",
-        "Lande weich aus dem Sprung.",
-        "Skaliere, indem du die Füße zurücksetzt statt zu springen."
+        "Halte das Becken aufrecht: die Rundung kommt aus der Wirbelsäule, nicht aus dem Kippen der Hüfte.",
+        "Druck die Fersen durchgehend weg, damit die Beine aktiv bleiben.",
+        "Setz dich auf eine gefaltete Decke, wenn schon der aufrechte Sitz den unteren Rücken rundet."
       ],
       "tips_es": [
-        "Mantén la espalda recta en el plank — no dejes caer las caderas.",
-        "Aterriza suavemente del salto.",
-        "Escálalo dando pasos atrás en lugar de saltar."
+        "Mantén la pelvis erguida: la curva viene de la columna, no de bascular la cadera.",
+        "Empuja los talones hacia fuera todo el tiempo para que las piernas sigan activas.",
+        "Siéntate sobre una manta doblada si ya sentarte erguido te redondea la zona lumbar."
       ],
-      "met": 8.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/burpees-main.webp"
+          "start": "images/flat/pilates-spine-stretch-forward-start.webp",
+          "peak": "images/flat/pilates-spine-stretch-forward-peak.webp"
         }
       }
     },
     {
-      "id": "cable-bent-over-row",
-      "name_en": "Cable Bent-Over Row",
-      "name_de": "Kabelzug Vorgebeugtes Rudern",
-      "name_es": "Remo Inclinado con Cable",
-      "description_en": "A cable rowing variation providing constant tension throughout the movement.",
-      "description_de": "Eine Kabelzug-Rudervariante mit konstanter Spannung über den gesamten Bewegungsweg.",
-      "description_es": "Una variante de remo con cable que proporciona tensión constante durante todo el movimiento.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "pilates-spine-twist",
+      "name_en": "Pilates Spine Twist",
+      "name_de": "Pilates Spine Twist",
+      "name_es": "Spine Twist de Pilates",
+      "description_en": "A seated rotation with the legs together and the arms wide: the trunk turns to each side in a controlled pulse while the pelvis and legs stay completely still.",
+      "description_de": "Eine sitzende Rotation mit geschlossenen Beinen und weit geöffneten Armen: der Rumpf dreht kontrolliert zu jeder Seite, während Becken und Beine vollkommen still bleiben.",
+      "description_es": "Una rotación sentada con las piernas juntas y los brazos abiertos: el tronco gira a cada lado de forma controlada mientras la pelvis y las piernas permanecen completamente quietas.",
+      "category": "stretching",
+      "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "back",
+      "body_part": "core",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "obliques"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid"
+        "erector_spinae",
+        "transverse_abdominis"
       ],
       "goals": [
-        "hypertrophy"
+        "mobility"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "row",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Attach a straight or V-bar to a low cable pulley.",
-        "Hinge at the hips with knees slightly bent.",
-        "Pull the handle toward your lower chest.",
-        "Squeeze your shoulder blades at the top.",
-        "Lower with control and repeat."
+        "Sit tall with the legs straight and together, feet flexed, arms out to the sides at shoulder height.",
+        "Grow tall through the spine and press both sit bones into the floor.",
+        "Rotate the trunk to one side as far as the hips stay square, then return to the centre.",
+        "Rotate to the other side in the same way.",
+        "Keep alternating for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Befestige eine gerade Stange oder einen V-Griff am unteren Kabelzug.",
-        "Beuge dich an den Hüften vor, Knie leicht gebeugt.",
-        "Ziehe den Griff zur unteren Brust.",
-        "Spanne die Schulterblätter oben zusammen.",
-        "Senke kontrolliert und wiederhole."
+        "Setz dich aufrecht hin, die Beine gestreckt und geschlossen, die Füße angezogen, die Arme auf Schulterhöhe zur Seite.",
+        "Wachs durch die Wirbelsäule nach oben und druck beide Sitzbeinhöcker in den Boden.",
+        "Dreh den Rumpf zu einer Seite, so weit die Hüften gerade bleiben, und komm zur Mitte zurück.",
+        "Dreh auf die gleiche Weise zur anderen Seite.",
+        "Wechsle weiter für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Engancha una barra recta o un agarre en V a la polea baja.",
-        "Inclínate hacia adelante desde las caderas con las rodillas ligeramente flexionadas.",
-        "Tira del agarre hacia la parte inferior del pecho.",
-        "Aprieta los omóplatos en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Siéntate erguido con las piernas estiradas y juntas, los pies en flexión y los brazos abiertos a la altura de los hombros.",
+        "Crece a través de la columna y presiona ambos isquiones contra el suelo.",
+        "Rota el tronco hacia un lado mientras las caderas sigan cuadradas y vuelve al centro.",
+        "Rota hacia el otro lado del mismo modo.",
+        "Sigue alternando las veces indicadas."
       ],
       "tips_en": [
-        "Hold the hinge position steady instead of standing up as you pull.",
-        "Keep your back flat from head to hips throughout.",
-        "Resist the cable's pull on the way back to full stretch."
+        "The legs are the anchor: if one foot slides forward, the pelvis has moved.",
+        "Lengthen upwards before each rotation instead of sinking into it.",
+        "Turn the head with the trunk rather than leading with it."
       ],
       "tips_de": [
-        "Halte den Rücken in der Vorbeuge lang und neutral.",
-        "Zieh die Ellbogen körpernah nach hinten, nicht nach außen.",
-        "Vermeide Schwung aus dem Oberkörper; die Hüfte bleibt ruhig."
+        "Die Beine sind der Anker: rutscht ein Fuß nach vorn, hat sich das Becken mitgedreht.",
+        "Verlänger dich vor jeder Drehung nach oben, statt in sie hineinzusacken.",
+        "Dreh den Kopf mit dem Rumpf, statt mit ihm vorauszugehen."
       ],
       "tips_es": [
-        "Mantén la espalda recta y el torso estable durante toda la serie.",
-        "Piensa en llevar los codos hacia atrás, no en tirar con las manos.",
-        "No dejes que el peso te arrastre hacia delante al bajar."
+        "Las piernas son el ancla: si un pie se adelanta, la pelvis se ha movido.",
+        "Alárgate hacia arriba antes de cada rotación en lugar de hundirte en ella.",
+        "Gira la cabeza con el tronco en lugar de que ella lidere."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-bent-over-row-start.webp",
-          "peak": "images/flat/cable-bent-over-row-peak.webp"
+          "start": "images/flat/pilates-spine-twist-start.webp",
+          "peak": "images/flat/pilates-spine-twist-peak.webp"
         }
       }
     },
     {
-      "id": "cable-chest-press",
-      "name_en": "Cable Chest Press",
-      "name_de": "Kabelzug Brustdrücken",
-      "name_es": "Press de Pecho con Cable",
-      "description_en": "A standing chest press on the cable machine, providing constant tension while the staggered stance demands core stability.",
-      "description_de": "Eine Drückübung am Kabelzug im Stehen, die die Brust unter konstanter Spannung über den gesamten Bewegungsweg trainiert.",
-      "description_es": "Un press de pecho de pie en polea que ofrece tensión constante sobre el pectoral durante todo el recorrido.",
+      "id": "pistol-squat",
+      "name_en": "Pistol Squat",
+      "name_de": "Pistol Squat",
+      "name_es": "Sentadilla a una Pierna (Pistol)",
+      "description_en": "A single-leg squat performed with the non-working leg extended forward, demanding strength and balance.",
+      "description_de": "Eine einbeinige Kniebeuge, bei der das andere Bein nach vorn gestreckt ist und Kraft sowie Balance fordert.",
+      "description_es": "Una sentadilla a una pierna con la pierna libre extendida adelante, que exige fuerza y equilibrio.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "chest",
+      "difficulty": "advanced",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "pectoralis_major"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "serratus_anterior",
-        "triceps_brachii"
+        "gluteus_medius",
+        "hamstrings",
+        "hip_flexors"
       ],
       "goals": [
-        "hypertrophy",
         "strength"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "leg_day",
+        "calisthenics"
       ],
-      "variation_group": "bench-press",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Set the cables to chest height and face away from the machine.",
-        "Grip a handle in each hand and step forward into a staggered stance.",
-        "Press the handles forward until your arms are extended.",
-        "Squeeze your chest at the top.",
-        "Return under control and repeat."
+        "Stand on one leg with the other extended forward, arms out for balance.",
+        "Hinge at the hips and bend the standing knee, keeping the chest up.",
+        "Descend slowly until the back of the thigh touches the calf.",
+        "Drive through the standing heel to return to standing.",
+        "Complete reps per side, then switch legs."
       ],
       "instructions_de": [
-        "Stelle die Kabel auf Brusthöhe ein und wende dem Gerät den Rücken zu.",
-        "Greife je einen Griff pro Hand und tritt in einen Ausfallschritt.",
-        "Drücke die Griffe nach vorne, bis die Arme gestreckt sind.",
-        "Spanne die Brust oben an.",
-        "Zurück unter Kontrolle und wiederhole."
+        "Stehe auf einem Bein, das andere nach vorn gestreckt, Arme zur Balance.",
+        "Beuge dich an der Hüfte und winkle das Standknie, Brust offen.",
+        "Senke langsam ab, bis die Rückseite des Oberschenkels die Wade berührt.",
+        "Drücke über die Standferse zurück nach oben.",
+        "Wiederholungen pro Seite, dann Bein wechseln."
       ],
       "instructions_es": [
-        "Ajusta los cables a la altura del pecho y colócate de espaldas a la máquina.",
-        "Sujeta un agarre en cada mano y da un paso adelante adoptando una postura escalonada.",
-        "Empuja los agarres hacia adelante hasta extender los brazos completamente.",
-        "Aprieta el pecho en la parte superior.",
-        "Vuelve de forma controlada y repite."
+        "Mantente sobre una pierna, la otra extendida al frente, brazos al lado para equilibrio.",
+        "Flexiona la cadera y la rodilla de apoyo, manteniendo el pecho arriba.",
+        "Baja lentamente hasta que la parte posterior del muslo toque la pantorrilla.",
+        "Empuja con el talón de apoyo para volver a subir.",
+        "Repeticiones por lado, luego cambia de pierna."
       ],
       "tips_en": [
-        "Press both handles evenly to avoid twisting your torso.",
-        "Brace your core against the backward pull of the stack.",
-        "Step forward enough that the cables stay taut throughout each rep."
+        "Hold a light counterweight at the chest if balance is hard.",
+        "Build the strength with box-assisted pistols first.",
+        "Keep the working heel flat on the floor."
       ],
       "tips_de": [
-        "Spanne den Rumpf fest an, damit dich der Zug nicht zurückzieht.",
-        "Drücke beide Griffe gleichmäßig nach vorn, ohne eine Seite vorlaufen zu lassen.",
-        "Halte die Schulterblätter leicht zurückgezogen, während die Arme arbeiten."
+        "Halte ein leichtes Gegengewicht vor der Brust, falls die Balance schwierig ist.",
+        "Baue Kraft zuerst mit Box-assistierten Pistols auf.",
+        "Halte die Arbeitsferse flach am Boden."
       ],
       "tips_es": [
-        "Evita que los hombros se adelanten al extender los brazos.",
-        "Mantén el core activo para no perder el equilibrio.",
-        "Mantén las muñecas rectas durante la fase de empuje."
+        "Sostén un contrapeso ligero al pecho si te cuesta el equilibrio.",
+        "Construye la fuerza primero con pistol asistido sobre cajón.",
+        "Mantén el talón de trabajo plano en el suelo."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-chest-press-start.webp",
-          "peak": "images/flat/cable-chest-press-peak.webp"
+          "start": "images/flat/pistol-squat-start.webp",
+          "peak": "images/flat/pistol-squat-peak.webp"
         }
       }
     },
     {
-      "id": "cable-crunch",
-      "name_en": "Cable Crunch",
-      "name_de": "Kabelzug Crunch",
-      "name_es": "Crunch con Cable",
-      "description_en": "A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis.",
-      "description_de": "Eine Bauchübung im Knien am Kabelzug, bei der der Oberkörper gegen den Widerstand des Seils eingerollt wird.",
-      "description_es": "Un encogimiento abdominal de rodillas en polea alta con cuerda, que permite añadir carga progresiva al trabajo del recto abdominal.",
+      "id": "planche",
+      "name_en": "Planche",
+      "name_de": "Planche",
+      "name_es": "Plancha Calisténica",
+      "description_en": "An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.",
+      "description_de": "Eine fortgeschrittene Kalisthenics-Halteposition, die außergewöhnliche Oberkörper- und Rumpfkraft erfordert, um den Körper parallel zum Boden zu halten.",
+      "description_es": "Una posición avanzada de calistenia que requiere una fuerza excepcional del tren superior y el core para mantener el cuerpo paralelo al suelo.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "core",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "chest",
       "primary_muscles": [
-        "rectus_abdominis"
+        "anterior_deltoid",
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "obliques",
-        "transverse_abdominis"
+        "serratus_anterior",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "strength",
+        "power"
       ],
       "tags": [
-        "lower_back_safe",
+        "calisthenics",
         "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
       ],
-      "variation_group": "crunch",
+      "variation_group": "static-hold",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Kneel in front of a cable machine with a rope attachment at the top.",
-        "Hold the rope near your forehead with elbows bent.",
-        "Crunch down by flexing your spine and bringing your elbows to your thighs.",
-        "Squeeze your abs hard at the bottom.",
-        "Return to the start position and repeat."
+        "Begin in a push-up position with hands turned outward.",
+        "Lean forward until your center of mass is over your hands.",
+        "Lift your feet off the ground keeping the body horizontal.",
+        "Hold the position.",
+        "Return to the floor with control."
       ],
       "instructions_de": [
-        "Knie vor dem Kabelzuggerät mit einem Seilaufsatz oben.",
-        "Halte das Seil nahe der Stirn mit gebeugten Ellbogen.",
-        "Beuge die Wirbelsäule und führe die Ellbogen zu den Oberschenkeln.",
-        "Spanne die Bauchmuskeln unten stark an.",
-        "Zurück zur Ausgangsposition und wiederhole."
+        "Beginne in einer Push-Up-Position mit nach außen gedrehten Händen.",
+        "Lehne dich nach vorne, bis dein Schwerpunkt über den Händen liegt.",
+        "Hebe die Füße vom Boden, Körper horizontal.",
+        "Halte die Position.",
+        "Kehre kontrolliert zum Boden zurück."
       ],
       "instructions_es": [
-        "Arrodíllate frente a una máquina de cable con el accesorio de cuerda en la parte superior.",
-        "Sujeta la cuerda cerca de la frente con los codos flexionados.",
-        "Baja flexionando la columna y llevando los codos hacia los muslos.",
-        "Aprieta fuerte los abdominales en la parte inferior.",
-        "Vuelve a la posición inicial y repite."
+        "Comienza en posición de flexión con las manos giradas hacia afuera.",
+        "Inclínate hacia adelante hasta que tu centro de masa quede sobre las manos.",
+        "Levanta los pies del suelo manteniendo el cuerpo horizontal.",
+        "Mantén la posición.",
+        "Regresa al suelo con control."
       ],
       "tips_en": [
-        "Avoid pulling the rope down with your arms.",
-        "Keep your hips fixed so movement comes from the spine.",
-        "Exhale fully as you crunch down."
+        "Progress through tuck, straddle, and full planche.",
+        "Build wrist and shoulder strength before attempting."
       ],
       "tips_de": [
-        "Runde den oberen Rücken bewusst ein, statt nur in der Hüfte abzuknicken.",
-        "Halte die Arme fixiert, statt mit ihnen zu ziehen.",
-        "Atme beim Einrollen vollständig aus, um die Spannung zu erhöhen."
+        "Stufenweise vorgehen: Tuck, Straddle, vollständige Planche.",
+        "Erst Handgelenk- und Schulterkraft aufbauen, bevor du es versuchst."
       ],
       "tips_es": [
-        "Flexiona la columna en lugar de tirar con los brazos.",
-        "Evita sentarte hacia atrás con la cadera en cada repetición.",
-        "Exhala con fuerza al bajar para contraer mejor el abdomen."
+        "Progresa a través de la posición encogida, en estrella y la plancha completa.",
+        "Desarrolla la fuerza de muñecas y hombros antes de intentarlo."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-crunch-start.webp",
-          "peak": "images/flat/cable-crunch-peak.webp"
+          "main": "images/flat/planche-main.webp"
         }
       }
     },
     {
-      "id": "cable-curl",
-      "name_en": "Cable Curl",
-      "name_de": "Kabelzug-Curl",
-      "name_es": "Curl con Cable",
-      "description_en": "A bicep curl using cable resistance for constant tension.",
-      "description_de": "Ein Bizeps-Curl mit Kabelzugwiderstand für konstante Spannung.",
-      "description_es": "Un curl de bíceps con resistencia de cable para tensión constante.",
+      "id": "plank",
+      "name_en": "Plank",
+      "name_de": "Plank",
+      "name_es": "Plancha",
+      "description_en": "An isometric core exercise that strengthens the entire midsection.",
+      "description_de": "Eine isometrische Rumpfübung, die die gesamte Körpermitte stärkt.",
+      "description_es": "Un ejercicio isométrico de core que fortalece toda la zona media.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "static",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "cable",
-      "body_part": "upper_arms",
+      "body_part": "core",
       "primary_muscles": [
-        "biceps_brachii"
+        "rectus_abdominis",
+        "transverse_abdominis"
       ],
       "secondary_muscles": [
-        "brachialis"
+        "erector_spinae"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "arm_day",
+        "core",
+        "calisthenics",
+        "lower_back_safe",
         "knee_safe",
-        "shoulder_safe",
         "no_axial_load",
-        "lower_back_safe"
+        "shoulder_safe"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "plank",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand facing a low cable pulley with a straight bar or EZ-bar attachment.",
-        "Grip the bar with an underhand grip, elbows at your sides.",
-        "Curl the bar up toward your shoulders.",
-        "Lower with control.",
-        "Repeat."
+        "Place your forearms on the floor with elbows under your shoulders.",
+        "Extend your legs back and rise onto your toes.",
+        "Keep your body in a straight line from head to heels.",
+        "Brace your core and squeeze your glutes.",
+        "Hold the position for the desired duration.",
+        "Lower your knees to exit the hold."
       ],
       "instructions_de": [
-        "Steh vor dem unteren Kabelzug mit Geradehalter oder SZ-Stange.",
-        "Greife im Untergriff, Ellbogen an den Seiten.",
-        "Curle die Stange zu den Schultern.",
-        "Senke kontrolliert.",
-        "Wiederhole."
+        "Lege die Unterarme auf den Boden, Ellenbogen unter den Schultern.",
+        "Strecke die Beine nach hinten und stelle dich auf die Zehenspitzen.",
+        "Halte den Körper in einer geraden Linie von Kopf bis Ferse.",
+        "Spanne den Rumpf an und drücke die Gesäßmuskeln zusammen.",
+        "Halte die Position für die gewünschte Dauer.",
+        "Senke die Knie ab, um die Halteposition zu beenden."
       ],
       "instructions_es": [
-        "Colócate de pie frente a una polea baja con una barra recta o barra Z.",
-        "Agarra la barra con agarre supino y los codos pegados a los costados.",
-        "Sube la barra hacia los hombros.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Apoya los antebrazos en el suelo con los codos bajo los hombros.",
+        "Extiende las piernas hacia atrás y apóyate sobre los dedos de los pies.",
+        "Mantén el cuerpo en línea recta de la cabeza a los talones.",
+        "Contrae el core y aprieta los glúteos.",
+        "Mantén la posición durante el tiempo deseado.",
+        "Baja las rodillas para salir de la posición."
       ],
       "tips_en": [
-        "Keep your elbows from drifting forward as you curl.",
-        "Straighten your arms fully at the bottom of each rep.",
-        "Avoid leaning back to help lift the weight."
+        "Do not let your hips sag or pike up.",
+        "Squeeze your glutes and quads."
       ],
       "tips_de": [
-        "Lass die Ellbogen während der Aufwärtsbewegung nicht nach vorn wandern.",
-        "Bleib aufrecht und lehne dich nicht zurück, um nachzuhelfen.",
-        "Strecke die Arme unten fast ganz, ohne die Kabelspannung zu verlieren."
+        "Hüften weder durchhängen noch hochschieben.",
+        "Gesäß- und Quadrizepsmuskeln anspannen."
       ],
       "tips_es": [
-        "Evita que los codos se adelanten al subir la barra.",
-        "No balancees el torso para ayudarte con el peso.",
-        "Aleja un poco el cuerpo de la polea para mantener la tensión."
+        "No dejes que las caderas caigan ni se eleven.",
+        "Aprieta los glúteos y los cuádriceps."
       ],
-      "met": 5.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/cable-curl-start.webp",
-          "peak": "images/flat/cable-curl-peak.webp"
+          "main": "images/flat/plank-main.webp"
         }
       }
     },
     {
-      "id": "cable-external-rotation",
-      "name_en": "Cable External Rotation",
-      "name_de": "Kabelzug Außenrotation",
-      "name_es": "Rotación Externa con Cable",
-      "description_en": "A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts.",
-      "description_de": "Eine Rotationsübung am Kabelzug für die hintere Schulter, bei der der Unterarm mit fest angelegtem Ellenbogen nach außen dreht.",
-      "description_es": "Un ejercicio de rotación externa en polea, con el codo pegado al costado, que fortalece el deltoides posterior y la parte alta de la espalda.",
+      "id": "plate-loaded-donkey-calf-raise",
+      "name_en": "Plate-Loaded Donkey Calf Raise",
+      "name_de": "Esel-Wadenheben an der Maschine",
+      "name_es": "Elevación de Pantorrilla a la Burra en Máquina",
+      "description_en": "A donkey calf raise on a plate-loaded machine, with a pad across the hips and the torso hinged forward so the calves are stretched at the bottom of every repetition.",
+      "description_de": "Ein Esel-Wadenheben an einer scheibenbeladenen Maschine, mit einem Polster über der Hüfte und nach vorn gebeugtem Oberkörper, sodass die Waden bei jeder Wiederholung unten gedehnt werden.",
+      "description_es": "Una elevación de pantorrilla a la burra en una máquina de discos, con una almohadilla sobre las caderas y el torso inclinado hacia delante para estirar los gemelos en la parte baja de cada repetición.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "shoulders",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "donkey_calf_raise_machine",
+      "body_part": "lower_legs",
       "primary_muscles": [
-        "posterior_deltoid"
+        "gastrocnemius"
       ],
       "secondary_muscles": [
-        "rhomboids",
-        "trapezius"
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
+        "leg_day",
+        "calf_focus",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "shoulder_safe",
+        "no_axial_load"
       ],
+      "variation_group": "calf-raise",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set a cable pulley to elbow height and grip the handle.",
-        "Stand side-on to the machine with your working elbow bent at 90 degrees.",
-        "Keep your elbow glued to your side and rotate your forearm outward.",
-        "Pause at the end of the movement.",
-        "Return under control. Complete reps on one side, then switch."
-      ],
-      "instructions_de": [
-        "Stelle den Kabelzug auf Ellbogenhöhe ein und greife den Griff.",
-        "Steh seitlich zum Gerät, Ellbogen des Arbeitsarms im 90-Grad-Winkel.",
-        "Halte den Ellbogen fest an der Seite und rotiere den Unterarm nach außen.",
-        "Kurze Pause am Ende der Bewegung.",
-        "Kontrolliert zurück. Alle Wiederholungen auf einer Seite, dann wechseln."
-      ],
-      "instructions_es": [
-        "Ajusta la polea a la altura del codo y agarra el handle.",
-        "Colócate de lado a la máquina con el codo de trabajo flexionado a 90 grados.",
-        "Mantén el codo pegado al costado y rota el antebrazo hacia afuera.",
-        "Pausa al final del movimiento.",
-        "Vuelve de forma controlada. Completa las repeticiones de un lado y luego cambia."
+        "Load the plate horns and step onto the platform with the balls of your feet on the edge and your heels hanging free.",
+        "Bend forward at the hips and settle the pad across your hips, then rest your forearms on the support in front of you.",
+        "Keep your knees straight and your back flat, with your torso close to parallel to the floor.",
+        "Push through the balls of your feet and raise your heels as high as you can, pausing briefly at the top.",
+        "Lower your heels below the platform until you feel a strong calf stretch, and repeat for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Belade die Scheibenaufnahmen und stelle dich mit den Fußballen auf die Kante der Plattform, die Fersen hängen frei.",
+        "Beuge dich in der Hüfte nach vorn, lege das Polster über deine Hüfte und stütze die Unterarme auf der Auflage vor dir ab.",
+        "Halte die Knie gestreckt und den Rücken flach, der Oberkörper nahezu parallel zum Boden.",
+        "Drücke über die Fußballen und hebe die Fersen so hoch wie möglich, mit kurzem Halten oben.",
+        "Senke die Fersen unter die Plattform ab, bis du eine starke Wadendehnung spürst, und wiederhole für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Carga los soportes de discos y sube a la plataforma con los metatarsos en el borde y los talones al aire.",
+        "Inclínate hacia delante desde las caderas, coloca la almohadilla sobre ellas y apoya los antebrazos en el soporte que tienes delante.",
+        "Mantén las rodillas estiradas y la espalda plana, con el torso cerca de la paralela al suelo.",
+        "Empuja con los metatarsos y eleva los talones tan alto como puedas, con una pausa breve arriba.",
+        "Baja los talones por debajo de la plataforma hasta notar un estiramiento fuerte en los gemelos y repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Use a light weight to keep the rotation strict and controlled.",
-        "Keep your wrist straight and in line with your forearm.",
-        "Avoid shrugging your shoulder or twisting your torso during the movement."
+        "The forward hinge is the exercise. Standing up straight turns this into an ordinary standing calf raise and gives away the extra stretch you came for.",
+        "Keep the knees straight throughout. Bending them shifts the work from the gastrocnemius to the soleus, which is the seated calf raise, not this one.",
+        "Let the heels drop all the way below the platform edge. The bottom of the range is where this machine earns its place, and cutting it short wastes the setup."
       ],
       "tips_de": [
-        "Wähle ein leichtes Gewicht, die Außenrotatoren ermüden schnell.",
-        "Halte das Handgelenk gerade und arbeite ohne Schwung.",
-        "Lass die Schulter tief, statt sie zum Ohr hochzuziehen."
+        "Die Vorbeuge ist die Übung. Aufrecht zu stehen macht daraus ein gewöhnliches stehendes Wadenheben und verschenkt genau die zusätzliche Dehnung, für die du hergekommen bist.",
+        "Halte die Knie durchgehend gestreckt. Gebeugte Knie verlagern die Arbeit vom Zwillingswadenmuskel zum Schollenmuskel — das ist das sitzende Wadenheben, nicht dieses.",
+        "Lass die Fersen ganz unter die Plattformkante sinken. Der untere Teil des Bewegungsumfangs ist das, was diese Maschine rechtfertigt; ihn zu verkürzen macht den Aufbau sinnlos."
       ],
       "tips_es": [
-        "Evita encoger los hombros mientras giras el brazo.",
-        "Trabaja con poco peso y de forma lenta y controlada.",
-        "Mantén la muñeca firme, alineada con el antebrazo."
+        "La inclinación hacia delante es el ejercicio. Ponerte erguido lo convierte en una elevación de talones de pie corriente y regala justo el estiramiento extra que venías a buscar.",
+        "Mantén las rodillas estiradas todo el tiempo. Flexionarlas traslada el trabajo del gemelo al sóleo, y eso es la elevación sentado, no esta.",
+        "Deja que los talones bajen del todo por debajo del borde de la plataforma. La parte baja del recorrido es lo que justifica esta máquina, y recortarla desperdicia todo el montaje."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-external-rotation-start.webp",
-          "peak": "images/flat/cable-external-rotation-peak.webp"
+          "start": "images/flat/plate-loaded-donkey-calf-raise-start.webp",
+          "peak": "images/flat/plate-loaded-donkey-calf-raise-peak.webp"
         }
       }
     },
     {
-      "id": "cable-fly",
-      "name_en": "Cable Fly",
-      "name_de": "Kabelzug Fly",
-      "name_es": "Aperturas con Cable",
-      "description_en": "An isolation movement for the chest using cable resistance for constant tension.",
-      "description_de": "Eine Isolationsübung für die Brust mit Kabelzugwiderstand für konstante Spannung.",
-      "description_es": "Un ejercicio de aislamiento para el pecho con resistencia de cable para tensión constante.",
+      "id": "plate-loaded-glute-drive",
+      "name_en": "Plate-Loaded Glute Drive",
+      "name_de": "Glute Drive an der Scheibenmaschine",
+      "name_es": "Empuje de Glúteo en Máquina de Discos",
+      "description_en": "A machine hip thrust performed on a plate-loaded glute drive, where the built-in back pad and foot platform set the position so the hips can extend against the load without setting up a bench.",
+      "description_de": "Ein Hip Thrust an einer scheibenbeladenen Glute-Drive-Maschine, bei der die eingebaute Rückenlehne und die Fußplattform die Position vorgeben, sodass die Hüfte gegen die Last strecken kann, ohne eine Bank aufzubauen.",
+      "description_es": "Un empuje de cadera en una máquina de glúteo de discos, donde el respaldo y la plataforma integrados fijan la posición para que las caderas extiendan contra la carga sin tener que montar un banco.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "chest",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "hip_thrust_machine",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "pectoralis_major"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "gluteus_medius",
+        "hamstrings",
+        "quadriceps"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "push_day",
+        "leg_day",
+        "glute_focus",
         "knee_safe",
-        "no_axial_load",
+        "shoulder_safe",
         "lower_back_safe",
-        "shoulder_safe"
+        "no_axial_load"
       ],
-      "variation_group": "chest-fly",
+      "variation_group": "hip-thrust",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand between two cable columns with handles attached to high pulleys.",
-        "With a slight bend in your elbows, open your arms wide.",
-        "Bring your hands together in front of your chest in a hugging motion.",
-        "Slowly return to the starting position.",
-        "Repeat."
+        "Load the plate horns evenly and sit into the machine with your upper back against the pad and your feet flat on the platform.",
+        "Pull the hip pad or lap bar across your hips and adjust it so it sits on the crease of the hips, not on your stomach.",
+        "Set your feet so that your shins will be roughly vertical when your hips are at the top, and take hold of the handles.",
+        "Drive your hips up by squeezing the glutes until your thighs are level with your torso, and hold briefly at the top.",
+        "Lower under control until your hips are just short of the bottom of the range, and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Steh zwischen zwei Kabelstationen mit Griffen an den oberen Rollen.",
-        "Öffne die Arme weit mit leicht gebeugten Ellbogen.",
-        "Führe die Hände vor der Brust in einer Umarmungsbewegung zusammen.",
-        "Langsam zurück zur Ausgangsposition.",
-        "Wiederhole."
+        "Belade die Scheibenaufnahmen gleichmäßig und setze dich in die Maschine, mit dem oberen Rücken am Polster und den Füßen flach auf der Plattform.",
+        "Ziehe das Hüftpolster beziehungsweise den Bügel über deine Hüfte und stelle es so ein, dass es auf der Hüftbeuge liegt und nicht auf dem Bauch.",
+        "Setze die Füße so, dass die Schienbeine senkrecht stehen, wenn die Hüfte oben ist, und greife die Haltegriffe.",
+        "Drücke die Hüfte durch Anspannen der Gesäßmuskeln nach oben, bis die Oberschenkel auf Höhe des Oberkörpers sind, und halte oben kurz.",
+        "Senke kontrolliert ab, bis die Hüfte kurz vor dem Ende des Bewegungsumfangs ist, und wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate entre dos columnas de cable con los agarres enganchados a las poleas altas.",
-        "Con una ligera flexión en los codos, abre los brazos hacia los lados.",
-        "Junta las manos frente al pecho en un movimiento de abrazo.",
-        "Vuelve lentamente a la posición inicial.",
-        "Repite."
+        "Carga los soportes de discos por igual y siéntate en la máquina con la parte alta de la espalda contra el respaldo y los pies planos en la plataforma.",
+        "Baja la almohadilla o barra sobre tus caderas y ajústala para que apoye en el pliegue de la cadera y no sobre el abdomen.",
+        "Coloca los pies de modo que las espinillas queden verticales cuando las caderas estén arriba, y sujeta las empuñaduras.",
+        "Empuja las caderas hacia arriba apretando los glúteos hasta que los muslos queden alineados con el torso, y mantén un instante arriba.",
+        "Baja de forma controlada hasta justo antes del final del recorrido y repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Maintain the same elbow bend throughout; do not press the weight.",
-        "Step one foot forward for a stable, balanced stance.",
-        "Control the stretch; do not let the cables yank your arms back."
+        "Get the pad on the hip crease. Sitting it up on the stomach is the only genuinely uncomfortable thing this machine does, and it is fixed by moving the pad, not by adding padding.",
+        "Finish with the hips, not the lower back. If the ribs flare at the top you have run out of hip extension and started arching, which is where the machine stops training the glutes.",
+        "This is the hip thrust to reach for when the bench and barbell are taken -- the back pad and platform are part of the frame, so there is no setup to get wrong."
       ],
       "tips_de": [
-        "Beuge die Ellenbogen nicht weiter, sonst wird aus der Übung eine Drückbewegung.",
-        "Spanne die Brust in der Endposition kurz bewusst an.",
-        "Lass die Arme auf dem Rückweg nur so weit öffnen, wie es deine Schultern zulassen."
+        "Bring das Polster auf die Hüftbeuge. Auf dem Bauch zu liegen ist das einzige wirklich unangenehme an dieser Maschine, und man behebt es durch Verschieben des Polsters, nicht durch mehr Polsterung.",
+        "Beende die Bewegung mit der Hüfte, nicht mit dem unteren Rücken. Wenn oben die Rippen aufklappen, ist die Hüftstreckung zu Ende und du beginnst ins Hohlkreuz zu gehen — dort hört die Maschine auf, den Gesäßmuskel zu trainieren.",
+        "Das ist der Hip Thrust für den Fall, dass Bank und Langhantel belegt sind — Rückenlehne und Plattform gehören zum Rahmen, es gibt also keinen Aufbau, den man falsch machen kann."
       ],
       "tips_es": [
-        "Mantén el ángulo de los codos constante para no convertirlo en un press.",
-        "Aprieta el pecho un segundo cuando las manos se encuentren.",
-        "No adelantes los hombros cuando los brazos están abiertos."
+        "Coloca la almohadilla en el pliegue de la cadera. Dejarla sobre el abdomen es lo único realmente incómodo de esta máquina, y se resuelve moviendo la almohadilla, no añadiendo acolchado.",
+        "Termina el movimiento con la cadera, no con la zona lumbar. Si arriba se te abren las costillas es que se acabó la extensión de cadera y has empezado a arquear, que es donde la máquina deja de entrenar el glúteo.",
+        "Este es el empuje de cadera al que recurrir cuando el banco y la barra están ocupados: el respaldo y la plataforma forman parte del bastidor, así que no hay montaje que hacer mal."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-fly-start.webp",
-          "peak": "images/flat/cable-fly-peak.webp"
+          "start": "images/flat/plate-loaded-glute-drive-start.webp",
+          "peak": "images/flat/plate-loaded-glute-drive-peak.webp"
         }
       }
     },
     {
-      "id": "cable-front-raise",
-      "name_en": "Cable Front Raise",
-      "name_de": "Kabelzug Frontheben",
-      "name_es": "Elevación Frontal con Cable",
-      "description_en": "An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt.",
-      "description_de": "Ein Frontheben am Kabelzug, das die vordere Schulter mit konstanter Spannung über den gesamten Bewegungsweg belastet.",
-      "description_es": "Una elevación frontal en polea que aísla el deltoides anterior con tensión constante durante todo el recorrido.",
+      "id": "plate-loaded-lateral-raise",
+      "name_en": "Plate-Loaded Lateral Raise",
+      "name_de": "Seitheben an der Scheibenmaschine",
+      "name_es": "Elevación Lateral en Máquina de Discos",
+      "description_en": "A seated lateral raise on a plate-loaded machine, where pads bear against the upper arms so the side deltoids lift the load without the hands gripping it.",
+      "description_de": "Ein sitzendes Seitheben an einer scheibenbeladenen Maschine, bei dem Polster gegen die Oberarme drücken, sodass die seitlichen Schultern die Last heben, ohne sie mit den Händen zu greifen.",
+      "description_es": "Una elevación lateral sentado en una máquina de discos, donde unas almohadillas apoyan contra los brazos para que los deltoides laterales levanten la carga sin sujetarla con las manos.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "cable",
+      "difficulty": "beginner",
+      "equipment": "plate_loaded_lateral_raise_machine",
       "body_part": "shoulders",
       "primary_muscles": [
-        "anterior_deltoid"
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "lateral_deltoid",
-        "pectoralis_major"
+        "anterior_deltoid",
+        "trapezius"
       ],
       "goals": [
         "hypertrophy"
@@ -4780,71 +31453,69 @@
         "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "front-raise",
+      "variation_group": "lateral-raise",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand facing away from a low cable pulley with a handle attachment.",
-        "Hold the handle with arm extended at your thigh.",
-        "Raise your arm forward to shoulder height keeping it straight.",
-        "Pause at the top.",
-        "Lower under control and repeat."
+        "Set the seat height so that the pivot of the arm pads lines up with the point of your shoulders when you sit down.",
+        "Load the plate horns evenly on both sides and sit with your back flat against the pad.",
+        "Place the outside of your upper arms against the pads with your elbows bent and your arms hanging down.",
+        "Push out and up against the pads until your upper arms are roughly level with your shoulders.",
+        "Lower under control until your arms are back at your sides, and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Steh mit dem Rücken zum unteren Kabelzug mit Griffaufsatz.",
-        "Halte den Griff mit gestrecktem Arm am Oberschenkel.",
-        "Hebe den Arm gestreckt nach vorne bis auf Schulterhöhe.",
-        "Oben kurz pausieren.",
-        "Kontrolliert senken und wiederhole."
+        "Stelle die Sitzhöhe so ein, dass der Drehpunkt der Armpolster im Sitzen auf Höhe deiner Schulterspitzen liegt.",
+        "Belade die Scheibenaufnahmen auf beiden Seiten gleichmäßig und setze dich mit flach anliegendem Rücken an das Polster.",
+        "Lege die Außenseiten deiner Oberarme an die Polster, die Ellenbogen gebeugt und die Arme nach unten hängend.",
+        "Drücke gegen die Polster nach außen und oben, bis deine Oberarme etwa auf Schulterhöhe sind.",
+        "Senke kontrolliert ab, bis die Arme wieder an den Seiten liegen, und wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate de espaldas a una polea baja con un agarre.",
-        "Sujeta el agarre con el brazo extendido a la altura del muslo.",
-        "Levanta el brazo hacia adelante hasta la altura del hombro manteniéndolo recto.",
-        "Pausa en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Ajusta la altura del asiento para que el eje de giro de las almohadillas quede alineado con la punta de tus hombros al sentarte.",
+        "Carga los soportes de discos por igual en ambos lados y siéntate con la espalda apoyada en el respaldo.",
+        "Coloca la cara externa de los brazos contra las almohadillas, con los codos flexionados y los brazos colgando.",
+        "Empuja hacia fuera y hacia arriba contra las almohadillas hasta que los brazos queden aproximadamente a la altura de los hombros.",
+        "Baja de forma controlada hasta que los brazos vuelvan a los costados y repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Avoid swinging or using momentum to lift the handle.",
-        "Keep your torso upright; do not lean back as the arm rises.",
-        "Brace your core and keep your wrist neutral throughout."
+        "Set the seat first. If the pivot sits below your shoulder the pads drive your arm across your body instead of out to the side, and the side deltoid stops being the muscle doing the work.",
+        "Push with the arm, not the hand. The handles are there to stop your arms sliding off the pads -- gripping hard pulls the biceps and forearms into a raise that should be all deltoid.",
+        "Stop at shoulder height. Going higher hands the last part of the rep to the traps, and the machine will happily let you."
       ],
       "tips_de": [
-        "Arbeite ohne Schwung aus dem Oberkörper.",
-        "Zieh die Schulter beim Anheben nicht mit nach oben.",
-        "Lehn dich nicht zurück, halte den Rumpf fest angespannt."
+        "Stelle zuerst den Sitz ein. Liegt der Drehpunkt unter deiner Schulter, führen die Polster den Arm quer vor den Körper statt zur Seite, und die seitliche Schulter ist nicht mehr der arbeitende Muskel.",
+        "Drücke mit dem Arm, nicht mit der Hand. Die Griffe sind nur dafür da, dass die Arme nicht von den Polstern rutschen — festes Zugreifen holt Bizeps und Unterarme in ein Heben, das reine Deltamuskelarbeit sein sollte.",
+        "Stoppe auf Schulterhöhe. Weiter nach oben übergibt den letzten Teil der Wiederholung dem Trapez, und die Maschine lässt dich gewähren."
       ],
       "tips_es": [
-        "Evita balancear el torso para ayudarte a subir.",
-        "Mantén el codo casi recto, sin bloquearlo.",
-        "Baja más despacio de lo que subes para aprovechar la tensión del cable."
+        "Ajusta primero el asiento. Si el eje queda por debajo del hombro, las almohadillas llevan el brazo cruzado por delante del cuerpo en lugar de hacia el lado, y el deltoides lateral deja de ser el músculo que trabaja.",
+        "Empuja con el brazo, no con la mano. Las empuñaduras solo sirven para que los brazos no resbalen de las almohadillas: apretarlas mete el bíceps y el antebrazo en una elevación que debería ser puro deltoides.",
+        "Detente a la altura del hombro. Subir más entrega la última parte de la repetición al trapecio, y la máquina te dejará hacerlo sin protestar."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-front-raise-start.webp",
-          "peak": "images/flat/cable-front-raise-peak.webp"
+          "start": "images/flat/plate-loaded-lateral-raise-start.webp",
+          "peak": "images/flat/plate-loaded-lateral-raise-peak.webp"
         }
       }
     },
     {
-      "id": "cable-hammer-curl",
-      "name_en": "Cable Hammer Curl",
-      "name_de": "Kabelzug Hammer Curl",
-      "name_es": "Curl de Martillo en Cable",
-      "description_en": "A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension.",
-      "description_de": "Ein Kabelcurl mit Seilgriff und neutralem Griff, der den Brachialis und Brachioradialis unter konstanter Spannung trainiert.",
-      "description_es": "Un curl en cable con cuerda y agarre neutro que trabaja el braquial y braquiorradial con tensión constante.",
+      "id": "plate-loaded-shrug",
+      "name_en": "Plate-Loaded Shrug",
+      "name_de": "Schulterzucken an der Scheibenmaschine",
+      "name_es": "Encogimiento de Hombros en Máquina de Discos",
+      "description_en": "A standing shrug on a plate-loaded machine, lifting handles that hang at your sides so the traps work without a bar in front of or behind the legs.",
+      "description_de": "Ein stehendes Schulterzucken an einer scheibenbeladenen Maschine, bei dem seitlich hängende Griffe angehoben werden, sodass der Trapez ohne Stange vor oder hinter den Beinen arbeitet.",
+      "description_es": "Un encogimiento de hombros de pie en una máquina de discos, levantando unas empuñaduras que cuelgan a los costados para que el trapecio trabaje sin una barra por delante o por detrás de las piernas.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "upper_arms",
+      "difficulty": "beginner",
+      "equipment": "shrug_machine",
+      "body_part": "back",
       "primary_muscles": [
-        "biceps_brachii",
-        "brachialis",
-        "brachioradialis"
+        "trapezius"
       ],
       "secondary_muscles": [
         "forearm_flexors"
@@ -4853,3372 +31524,3463 @@
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
-        "pull_day"
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "shrug",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Attach a rope to a low cable pulley and stand facing the machine.",
-        "Grip the rope with a neutral (hammer) grip, palms facing each other.",
-        "Curl the rope upward toward your shoulders, keeping elbows pinned at your sides.",
-        "Squeeze at the top, then lower slowly to full extension.",
-        "Repeat for the desired reps."
+        "Load the plate horns evenly and stand on the machine platform, facing away from the frame.",
+        "Take a handle in each hand with your arms hanging straight down at your sides and your shoulders relaxed.",
+        "Stand tall with your chest up, your chin level and your knees soft.",
+        "Shrug your shoulders straight up toward your ears as high as they will go, and hold for a moment at the top.",
+        "Lower under control until your shoulders are fully down, and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Befestige ein Seil am unteren Kabelzug und stehe mit dem Gesicht zur Maschine.",
-        "Halte das Seil mit neutralem Griff, Handflächen zeigen zueinander.",
-        "Curle das Seil nach oben zu deinen Schultern, halte die Ellbogen an den Seiten.",
-        "Halte oben kurz inne, dann langsam absenken bis zur vollen Streckung.",
-        "Wiederhole die gewünschte Anzahl."
+        "Belade die Scheibenaufnahmen gleichmäßig und stelle dich auf die Plattform der Maschine, mit dem Rücken zum Rahmen.",
+        "Nimm in jede Hand einen Griff, die Arme hängen gestreckt an den Seiten und die Schultern sind locker.",
+        "Stehe aufrecht mit angehobener Brust, waagerechtem Kinn und leicht gebeugten Knien.",
+        "Ziehe die Schultern gerade nach oben in Richtung Ohren, so hoch es geht, und halte oben kurz.",
+        "Senke kontrolliert ab, bis die Schultern vollständig unten sind, und wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Engancha una cuerda a la polea baja y párate frente a la máquina.",
-        "Agarra la cuerda con agarre neutro, palmas enfrentadas.",
-        "Sube la cuerda hacia los hombros manteniendo los codos fijos a los lados.",
-        "Aprieta arriba, luego baja lentamente hasta la extensión completa.",
-        "Repite el número de repeticiones deseado."
+        "Carga los soportes de discos por igual y súbete a la plataforma de la máquina, de espaldas al bastidor.",
+        "Toma una empuñadura con cada mano, con los brazos colgando rectos a los costados y los hombros relajados.",
+        "Ponte erguido con el pecho alto, la barbilla nivelada y las rodillas ligeramente flexionadas.",
+        "Encoge los hombros en línea recta hacia las orejas todo lo que puedas y mantén un instante arriba.",
+        "Baja de forma controlada hasta que los hombros queden completamente abajo y repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your elbows stationary throughout the movement.",
-        "Pull the rope ends apart slightly at the top to increase contraction.",
-        "Avoid swinging the torso."
+        "Shrug straight up. Rolling the shoulders adds travel but no extra trap work, and it takes the shoulder joint through a loaded circle for nothing.",
+        "Keep the arms straight and passive. Bending the elbows turns the movement into a short upright row and takes the load off the traps.",
+        "The handles hanging at your sides are what this machine is for -- there is no bar to clear your thighs, so you can stand upright and use a full range without shortening the top."
       ],
       "tips_de": [
-        "Halte die Ellbogen während der gesamten Bewegung ruhig.",
-        "Ziehe die Seilenden oben leicht auseinander für mehr Kontraktion.",
-        "Vermeide Schwingen des Oberkörpers."
+        "Zucke gerade nach oben. Kreisende Schultern erzeugen mehr Weg, aber keine zusätzliche Trapezarbeit, und führen das Schultergelenk unter Last umsonst im Kreis.",
+        "Halte die Arme gestreckt und passiv. Gebeugte Ellenbogen machen daraus ein kurzes aufrechtes Rudern und nehmen die Last vom Trapez.",
+        "Die seitlich hängenden Griffe sind der Sinn dieser Maschine — keine Stange muss an den Oberschenkeln vorbei, du kannst also aufrecht stehen und den vollen Bewegungsumfang nutzen, ohne oben zu verkürzen."
       ],
       "tips_es": [
-        "Mantén los codos inmóviles durante todo el movimiento.",
-        "Separa ligeramente los extremos de la cuerda arriba para mayor contracción.",
-        "Evita balancear el torso."
+        "Encoge en línea recta hacia arriba. Rotar los hombros añade recorrido pero no trabajo extra del trapecio, y lleva la articulación del hombro a describir un círculo bajo carga para nada.",
+        "Mantén los brazos rectos y pasivos. Flexionar los codos convierte el movimiento en un remo vertical corto y quita la carga del trapecio.",
+        "Las empuñaduras colgando a los costados son la razón de ser de esta máquina: no hay barra que esquivar en los muslos, así que puedes estar erguido y usar todo el recorrido sin acortar la parte alta."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-hammer-curl-start.webp",
-          "peak": "images/flat/cable-hammer-curl-peak.webp"
+          "start": "images/flat/plate-loaded-shrug-start.webp",
+          "peak": "images/flat/plate-loaded-shrug-peak.webp"
         }
       }
     },
     {
-      "id": "cable-kickback",
-      "name_en": "Cable Glute Kickback",
-      "name_de": "Kabelzug-Gesäßkick",
-      "name_es": "Patada Trasera de Glúteos en Cable",
-      "description_en": "A cable isolation exercise for the glutes, extending the hip back against constant resistance.",
-      "description_de": "Eine Kabelisolationsübung für den Gesäßmuskel, bei der die Hüfte gegen konstanten Widerstand vollständig gestreckt wird.",
-      "description_es": "Un ejercicio de aislamiento en cable para el glúteo mayor que extiende la cadera hacia atrás contra resistencia constante.",
+      "id": "plate-pinch",
+      "name_en": "Plate Pinch",
+      "name_de": "Plate Pinch",
+      "name_es": "Agarre de Discos",
+      "description_en": "A grip-training staple: pinch two weight plates smooth-side out and hold them for time, loading the thumb and finger flexors in sustained isometric work.",
+      "description_de": "Ein Griffkraft-Klassiker: Klemme zwei Gewichtsscheiben mit der glatten Seite nach außen zusammen und halte sie für eine bestimmte Zeit, um Daumen und Fingerflexoren isometrisch zu belasten.",
+      "description_es": "Un ejercicio clásico para el agarre: pellizca dos discos con la cara lisa hacia afuera y mantenlos durante un tiempo determinado, cargando los flexores del pulgar y los dedos en trabajo isométrico sostenido.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "upper_legs",
+      "equipment": "plates",
+      "body_part": "lower_arms",
       "primary_muscles": [
-        "gluteus_maximus"
+        "forearm_flexors"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
-      ],
-      "tags": [
-        "arm_day",
-        "push_day"
+        "strength",
+        "endurance"
       ],
-      "variation_group": "tricep-kickback",
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Attach an ankle cuff to a low cable pulley and fasten it around one ankle.",
-        "Stand facing the machine, holding the frame lightly for balance, and hinge slightly forward at the hips.",
-        "Kick the cuffed leg straight back, extending the hip fully while keeping the knee nearly straight.",
-        "Squeeze the glute at full hip extension, then return the foot slowly to the start.",
-        "Complete all reps on one side before switching."
+        "Place two weight plates on the floor side by side with the smooth sides facing out.",
+        "Squat down, grip both plates together between the fingers and thumb of one hand — no handles, just pinch.",
+        "Stand up and hold the plates at the side for time, keeping the arm straight.",
+        "Set them back down under control.",
+        "Repeat on the other hand."
       ],
       "instructions_de": [
-        "Befestige eine Fußmanschette an der unteren Kabelrolle und lege sie um einen Knöchel.",
-        "Stehe mit dem Gesicht zur Maschine, halte dich leicht fest und neige die Hüfte leicht vor.",
-        "Kicke das befestigte Bein gerade nach hinten und strecke die Hüfte vollständig.",
-        "Spanne das Gesäß am Ende der Bewegung an, dann führe das Bein kontrolliert zurück.",
-        "Alle Wiederholungen auf einer Seite beenden, dann wechseln."
+        "Lege zwei Gewichtsscheiben nebeneinander auf den Boden, glatte Seiten nach außen.",
+        "Gehe in die Hocke und greife beide Scheiben mit Fingern und Daumen einer Hand – kein Griff, nur Klemmen.",
+        "Stehe auf und halte die Scheiben seitlich am Körper, Arm gestreckt.",
+        "Lege sie kontrolliert wieder ab.",
+        "Wiederhole mit der anderen Hand."
       ],
       "instructions_es": [
-        "Coloca una correa de tobillo en la polea baja y sujétala alrededor de un tobillo.",
-        "De pie frente a la máquina, agárrate ligeramente al soporte e inclínate un poco desde las caderas.",
-        "Lleva la pierna con la correa hacia atrás extendiendo la cadera completamente y manteniendo la rodilla casi recta.",
-        "Aprieta el glúteo en la extensión máxima y regresa el pie lentamente a la posición inicial.",
-        "Completa todas las repeticiones de un lado antes de cambiar."
+        "Coloca dos discos en el suelo uno al lado del otro con las caras lisas hacia afuera.",
+        "Baja en sentadilla, agarra ambos discos juntos entre los dedos y el pulgar de una mano — sin agarraderas, solo pellizca.",
+        "Levántate y sostén los discos al costado durante el tiempo deseado, manteniendo el brazo recto.",
+        "Devuélvelos al suelo con control.",
+        "Repite con la otra mano."
       ],
       "tips_en": [
-        "Lead with the heel to maximize glute activation over hamstrings.",
-        "Keep the hips square; avoid rotating the pelvis as the leg kicks back.",
-        "The movement comes entirely from the hip — keep the back and torso still."
+        "Start with two 5 kg / 10 lb plates and build up.",
+        "Chalk on the hands makes a huge difference; sweaty pinches fail fast."
       ],
       "tips_de": [
-        "Führe die Bewegung mit der Ferse, nicht mit den Zehen, um das Gesäß zu aktivieren.",
-        "Halte die Hüften gerade und vermeide ein Verdrehen des Beckens.",
-        "Die Bewegung kommt nur aus der Hüfte — Rücken und Standbein bleiben stabil."
+        "Beginne mit zwei 5-kg-Scheiben und steigere dich langsam.",
+        "Kreide macht einen großen Unterschied – schwitzige Hände verlieren schnell den Griff."
       ],
       "tips_es": [
-        "Conduce el movimiento con el talón para maximizar la activación del glúteo.",
-        "Mantén las caderas paralelas; evita rotar la pelvis al patear hacia atrás.",
-        "El movimiento viene solo de la cadera: mantén la espalda y la pierna de apoyo estables."
+        "Empieza con dos discos de 5 kg / 10 lb y ve aumentando.",
+        "La magnesia en las manos marca una gran diferencia; con las manos sudadas el agarre falla rápido."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-kickback-start.webp",
-          "peak": "images/flat/cable-kickback-peak.webp"
+          "start": "images/flat/plate-pinch-start.webp",
+          "peak": "images/flat/plate-pinch-peak.webp"
         }
       }
     },
     {
-      "id": "cable-lateral-raise",
-      "name_en": "Cable Lateral Raise",
-      "name_de": "Kabel-Seitheben",
-      "name_es": "Elevación Lateral en Polea",
-      "description_en": "A unilateral lateral raise on the cable, providing constant tension on the side delt.",
-      "description_de": "Ein einseitiges Seitheben am Kabelzug, das konstante Spannung auf die Seitenschulter liefert.",
-      "description_es": "Una elevación lateral unilateral en polea, que ofrece tensión constante sobre el deltoides lateral.",
+      "id": "plate-pullover",
+      "name_en": "Plate Pullover",
+      "name_de": "Pullover mit Hantelscheibe",
+      "name_es": "Pullover con Disco",
+      "description_en": "A pullover holding a weight plate, working the lats, chest, and serratus.",
+      "description_de": "Ein Pullover mit einer Hantelscheibe, der Latissimus, Brust und Serratus trainiert.",
+      "description_es": "Un pullover sosteniendo un disco, que trabaja dorsales, pecho y serrato.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "shoulders",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "plates",
+      "body_part": "back",
       "primary_muscles": [
-        "lateral_deltoid"
+        "latissimus_dorsi",
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "trapezius"
+        "serratus_anterior",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "shoulder_focus",
-        "push_day"
+        "pull_day",
+        "push_day",
+        "requires_bench"
       ],
-      "is_unilateral": true,
+      "variation_group": "pullover",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand sideways to a low pulley, grip the handle with the outside hand.",
-        "Keep a soft bend in the elbow and the cable in front of the working leg.",
-        "Raise the arm out to the side until parallel to the floor.",
-        "Lower under control. Complete reps per side, then switch.",
-        "Maintain tension — do not let the weight rest at the bottom."
+        "Lie flat on a bench holding a plate with both hands.",
+        "Press the plate over the chest with arms nearly straight.",
+        "Lower the plate back in an arc behind the head until you feel a stretch.",
+        "Pull the plate back over the chest along the same arc.",
+        "Repeat for the prescribed reps."
       ],
       "instructions_de": [
-        "Stehe seitlich zu einem unteren Kabelzug und greife den Griff mit der äußeren Hand.",
-        "Halte den Ellenbogen leicht gebeugt, das Kabel verläuft vor dem Standbein.",
-        "Hebe den Arm seitlich, bis er parallel zum Boden ist.",
-        "Senke kontrolliert ab. Wiederholungen pro Seite, dann wechseln.",
-        "Halte die Spannung — lass das Gewicht unten nicht ruhen."
+        "Lege dich flach auf eine Bank, halte eine Scheibe mit beiden Händen.",
+        "Drücke die Scheibe mit fast gestreckten Armen über die Brust.",
+        "Senke die Scheibe in einem Bogen hinter den Kopf bis zur Dehnung.",
+        "Ziehe die Scheibe im gleichen Bogen zurück über die Brust.",
+        "Wiederhole für die vorgegebene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate de lado a una polea baja y agarra el asa con la mano externa.",
-        "Mantén una ligera flexión en el codo y el cable por delante de la pierna que trabaja.",
-        "Sube el brazo hacia el lado hasta quedar paralelo al suelo.",
-        "Baja con control. Repeticiones por lado, luego cambia.",
-        "Mantén la tensión — no dejes que el peso descanse abajo."
+        "Acuéstate plano en un banco sujetando un disco con ambas manos.",
+        "Empuja el disco sobre el pecho con los brazos casi rectos.",
+        "Baja el disco en arco por detrás de la cabeza hasta sentir el estiramiento.",
+        "Tira del disco de regreso sobre el pecho por el mismo arco.",
+        "Repite el número de repeticiones indicado."
       ],
       "tips_en": [
-        "Lead with the elbow, not the hand.",
-        "Pause briefly at the top, do not swing.",
-        "Use a lighter load than for dumbbell — cable tension is constant."
+        "Keep the elbows soft but locked at the same angle.",
+        "Stop at the bottom of your clean range — no excessive shoulder stretch.",
+        "Plant the feet firmly for stability."
       ],
       "tips_de": [
-        "Führe mit dem Ellenbogen, nicht mit der Hand.",
-        "Halte oben kurz inne, kein Schwung.",
-        "Wähle weniger Last als bei der Kurzhantel — Kabelspannung ist konstant."
+        "Halte die Ellenbogen weich aber im gleichen Winkel.",
+        "Stoppe am unteren Punkt deines sauberen Bereichs — keine extreme Schulterdehnung.",
+        "Stelle die Füße fest für Stabilität."
       ],
       "tips_es": [
-        "Lidera con el codo, no con la mano.",
-        "Pausa brevemente arriba, sin balanceo.",
-        "Usa menos carga que con mancuerna — la tensión del cable es constante."
+        "Mantén los codos suaves pero con el mismo ángulo.",
+        "Detente al final de tu rango limpio — sin estiramiento excesivo del hombro.",
+        "Apoya bien los pies para mantener la estabilidad."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-lateral-raise-start.webp",
-          "peak": "images/flat/cable-lateral-raise-peak.webp"
+          "start": "images/flat/plate-pullover-start.webp",
+          "peak": "images/flat/plate-pullover-peak.webp"
         }
       }
     },
     {
-      "id": "cable-tricep-kickback",
-      "name_en": "Cable Tricep Kickback",
-      "name_de": "Kabelzug Trizeps-Kickback",
-      "name_es": "Patada de Tríceps con Cable",
-      "description_en": "An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps.",
-      "description_de": "Ein Kickback am Kabelzug für den Trizeps, ausgeführt in der Vorbeuge mit fest am Körper fixiertem Oberarm.",
-      "description_es": "Una extensión de tríceps en polea baja, realizada con el torso inclinado, que mantiene la tensión en el bloqueo final.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
+      "id": "plow-pose",
+      "name_en": "Plow Pose",
+      "name_de": "Pflug",
+      "name_es": "Postura del Arado",
+      "description_en": "An inversion in which the legs pass overhead until the toes reach the floor behind the head, lengthening the whole back of the body.",
+      "description_de": "Eine Umkehrhaltung, bei der die Beine über den Kopf wandern, bis die Zehen den Boden dahinter berühren - das verlängert die gesamte Körperrückseite.",
+      "description_es": "Una inversión en la que las piernas pasan por encima de la cabeza hasta que los dedos de los pies llegan al suelo por detrás, alargando toda la parte posterior del cuerpo.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "upper_arms",
+      "body_part": "back",
       "primary_muscles": [
-        "triceps_brachii"
+        "erector_spinae",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "posterior_deltoid"
+        "gluteus_maximus",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "tricep-kickback",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Attach a handle to a low cable and hinge forward at the hips.",
-        "Tuck your upper arm against your side with elbow bent 90 degrees.",
-        "Extend your elbow to push the handle back behind you.",
-        "Squeeze your triceps at the end of the movement.",
-        "Return under control. Complete reps on one side, then switch."
+        "Lie on your back with the arms alongside the body, palms down.",
+        "Lift both legs overhead and support the lower back with the hands.",
+        "Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows.",
+        "Hold the position for the prescribed time, breathing steadily and keeping the head still.",
+        "Roll down one vertebra at a time with the hands supporting the back."
       ],
       "instructions_de": [
-        "Befestige einen Griff am unteren Kabelzug und beuge dich an den Hüften vor.",
-        "Halte den Oberarm eng an der Seite, Ellbogen im 90-Grad-Winkel.",
-        "Strecke den Ellbogen, um den Griff nach hinten zu drücken.",
-        "Spanne den Trizeps am Ende der Bewegung an.",
-        "Kontrolliert zurück. Alle Wiederholungen auf einer Seite, dann wechseln."
+        "Leg dich auf den Rücken, die Arme neben dem Körper, die Handflächen nach unten.",
+        "Heb beide Beine über den Kopf und stütz den unteren Rücken mit den Händen.",
+        "Senk die Zehen Richtung Boden hinter dem Kopf, die Beine so gestreckt, wie es angenehm bleibt.",
+        "Halte die Position für die vorgegebene Zeit, atme ruhig und lass den Kopf völlig still.",
+        "Roll Wirbel für Wirbel ab, die Hände stützen den Rücken."
       ],
       "instructions_es": [
-        "Engancha un handle a la polea baja e inclínate hacia adelante desde las caderas.",
-        "Pega la parte superior del brazo al costado con el codo flexionado a 90 grados.",
-        "Extiende el codo para empujar el handle hacia atrás.",
-        "Aprieta el tríceps al final del movimiento.",
-        "Vuelve de forma controlada. Completa las repeticiones de un lado y luego cambia."
+        "Túmbate boca arriba con los brazos junto al cuerpo y las palmas hacia abajo.",
+        "Eleva ambas piernas por encima de la cabeza y sostén la zona lumbar con las manos.",
+        "Baja los dedos de los pies hacia el suelo por detrás de la cabeza, con las piernas tan estiradas como resulte cómodo.",
+        "Mantén la posición durante el tiempo indicado, respirando con calma y sin mover la cabeza.",
+        "Desciende vértebra a vértebra con las manos sosteniendo la espalda."
       ],
       "tips_en": [
-        "Move only your forearm; keep the upper arm completely still.",
-        "Avoid rounding your back while holding the hinged position.",
-        "Use a light weight to reach full lockout without swinging."
+        "Never turn the head while you are in the pose; the neck is loaded and must stay neutral.",
+        "Rest the toes on a chair or a stack of cushions if the floor is out of reach.",
+        "Skip this pose entirely if you have any neck complaints."
       ],
       "tips_de": [
-        "Bewege nur den Unterarm, der Oberarm bleibt ruhig fixiert.",
-        "Halte den Rücken in der Vorbeuge gerade und den Rumpf angespannt.",
-        "Lass das Handgelenk in gerader Verlängerung des Unterarms."
+        "Dreh den Kopf in dieser Haltung niemals zur Seite - der Nacken ist belastet und muss neutral bleiben.",
+        "Leg die Zehen auf einen Stuhl oder einen Kissenstapel, wenn der Boden zu weit weg ist.",
+        "Lass diese Haltung bei Nackenbeschwerden ganz aus."
       ],
       "tips_es": [
-        "Evita que el codo caiga o se abra durante la extensión.",
-        "Mantén la espalda recta mientras el torso está inclinado.",
-        "Usa un peso ligero para no recurrir al impulso."
+        "Nunca gires la cabeza dentro de la postura; el cuello está cargado y debe quedar neutro.",
+        "Apoya los dedos de los pies en una silla o unos cojines si el suelo queda lejos.",
+        "Evita esta postura por completo si tienes molestias cervicales."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-tricep-kickback-start.webp",
-          "peak": "images/flat/cable-tricep-kickback-peak.webp"
+          "main": "images/flat/plow-pose-main.webp"
         }
       }
     },
     {
-      "id": "cable-upright-row",
-      "name_en": "Cable Upright Row",
-      "name_de": "Kabelzug Hochziehen",
-      "name_es": "Remo al Mentón con Cable",
-      "description_en": "An upright row performed with a cable for constant tension on the lateral deltoids and traps.",
-      "description_de": "Ein Hochziehen mit Kabelzug für konstante Spannung auf den seitlichen Deltamuskeln und dem Trapezius.",
-      "description_es": "Un remo al mentón con cable para tensión constante en los deltoides laterales y el trapecio.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "plyo-lunge",
+      "name_en": "Plyo Lunge",
+      "name_de": "Plyometrischer Ausfallschritt",
+      "name_es": "Zancada Pliométrica",
+      "description_en": "An explosive split-stance jump that switches the legs in mid-air, alternating each rep.",
+      "description_de": "Ein explosiver Sprung im Split-Stand, bei dem die Beine in der Luft wechseln.",
+      "description_es": "Un salto explosivo en posición de zancada que cambia las piernas en el aire, alternando cada repetición.",
+      "category": "plyometrics",
+      "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "shoulders",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "lateral_deltoid",
-        "trapezius"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "biceps_brachii"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
+        "power",
+        "endurance"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "leg_day",
+        "conditioning"
       ],
-      "variation_group": "upright-row",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand in front of a cable machine and grip a straight bar or rope at thigh height.",
-        "Pull the bar up toward your chin, leading with your elbows.",
-        "Lower under control.",
-        "Repeat."
+        "Start in a forward lunge with one foot ahead of the other.",
+        "Drop into a deep lunge with the back knee almost touching the floor.",
+        "Drive both feet off the floor, switching legs in mid-air.",
+        "Land softly in a lunge with the opposite leg forward.",
+        "Continue alternating without pausing."
       ],
       "instructions_de": [
-        "Steh vor dem Kabelzuggerät und greife eine gerade Stange oder ein Seil auf Oberschenkelhöhe.",
-        "Ziehe die Stange zum Kinn, führend mit den Ellbogen.",
-        "Kontrolliert senken.",
-        "Wiederhole."
+        "Starte in einem vorderen Ausfallschritt, ein Fuß vor dem anderen.",
+        "Senke dich in einen tiefen Ausfallschritt, hinteres Knie nah am Boden.",
+        "Drücke beide Füße vom Boden ab und wechsle die Beine in der Luft.",
+        "Lande weich in einem Ausfallschritt mit dem anderen Bein vorn.",
+        "Setze ohne Pause im Wechsel fort."
       ],
       "instructions_es": [
-        "Colócate frente a la máquina de cable y agarra una barra recta o cuerda a la altura de los muslos.",
-        "Tira de la barra hacia el mentón llevando los codos por delante.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Comienza en una zancada con un pie adelantado.",
+        "Baja a una zancada profunda con la rodilla trasera casi tocando el suelo.",
+        "Despega ambos pies y cambia las piernas en el aire.",
+        "Aterriza suave en zancada con la pierna opuesta adelante.",
+        "Continúa alternando sin pausa."
       ],
       "tips_en": [
-        "Keep elbows higher than your wrists.",
-        "Avoid shrugging excessively."
+        "Land softly with bent knees to absorb impact.",
+        "Switch the leg position fully — do not just hop in place.",
+        "Keep the torso upright — do not pitch forward."
       ],
       "tips_de": [
-        "Ellbogen höher als die Handgelenke halten.",
-        "Übermäßiges Hochziehen der Schultern vermeiden."
+        "Lande weich mit gebeugten Knien.",
+        "Wechsle die Beine vollständig — nicht nur am Platz hüpfen.",
+        "Halte den Oberkörper aufrecht — nicht nach vorn kippen."
       ],
       "tips_es": [
-        "Mantén los codos más altos que las muñecas.",
-        "Evita encoger los hombros en exceso."
+        "Aterriza suave con las rodillas flexionadas.",
+        "Cambia la posición de las piernas por completo — no solo saltes en el sitio.",
+        "Mantén el torso erguido — no te inclines adelante."
       ],
-      "met": 6.0,
+      "met": 7.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-upright-row-start.webp",
-          "peak": "images/flat/cable-upright-row-peak.webp"
+          "start": "images/flat/plyo-lunge-start.webp",
+          "peak": "images/flat/plyo-lunge-peak.webp"
         }
       }
     },
     {
-      "id": "cable-wrist-curl",
-      "name_en": "Cable Wrist Curl",
-      "name_de": "Kabelzug Handgelenks-Curl",
-      "name_es": "Curl de Muñeca con Cable",
-      "description_en": "An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors.",
-      "description_de": "Eine Unterarmübung am Kabelzug, bei der die Handgelenke mit aufliegenden Unterarmen gegen konstanten Zugwiderstand gebeugt werden.",
-      "description_es": "Un curl de muñeca en polea baja, con los antebrazos apoyados en un banco, que fortalece los flexores del antebrazo.",
-      "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "id": "plyo-push-up",
+      "name_en": "Plyo Push-Up",
+      "name_de": "Plyometrischer Liegestütz",
+      "name_es": "Flexión Pliométrica",
+      "description_en": "An explosive push-up where the hands leave the floor at the top, training upper-body power.",
+      "description_de": "Ein explosiver Liegestütz, bei dem die Hände am oberen Ende den Boden verlassen.",
+      "description_es": "Una flexión explosiva en la que las manos despegan del suelo al subir, entrena potencia del tren superior.",
+      "category": "plyometrics",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "lower_arms",
+      "body_part": "chest",
       "primary_muscles": [
-        "forearm_flexors"
+        "pectoralis_major",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid"
       ],
       "goals": [
-        "hypertrophy"
+        "power"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "push_day",
+        "calisthenics"
       ],
-      "variation_group": "wrist-curl",
+      "variation_group": "push-up",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Attach a straight bar to a low cable pulley.",
-        "Kneel or sit with forearms on a bench, palms facing up.",
-        "Let your wrists flex off the bench edge.",
-        "Curl the bar up by flexing your wrists.",
-        "Lower under control and repeat."
+        "Set up in a standard push-up position with hands shoulder-width.",
+        "Lower yourself with control until the chest nearly touches the floor.",
+        "Drive up explosively so the hands leave the floor.",
+        "Land softly with the elbows slightly bent.",
+        "Repeat without pausing for the prescribed reps."
       ],
       "instructions_de": [
-        "Befestige eine gerade Stange am unteren Kabelzug.",
-        "Knie oder sitze mit Unterarmen auf einer Bank, Handflächen nach oben.",
-        "Lass die Handgelenke über die Bankkante hängen.",
-        "Hebe die Stange durch Beugen der Handgelenke.",
-        "Kontrolliert senken und wiederhole."
+        "Beginne in einer normalen Liegestütz-Position, Hände schulterbreit.",
+        "Senke dich kontrolliert ab, bis die Brust den Boden fast berührt.",
+        "Drücke explosiv hoch, sodass die Hände den Boden verlassen.",
+        "Lande weich mit leicht gebeugten Ellenbogen.",
+        "Wiederhole ohne Pause für die vorgegebene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Engancha una barra recta a la polea baja.",
-        "Arrodíllate o siéntate con los antebrazos sobre un banco, palmas hacia arriba.",
-        "Deja que las muñecas se flexionen sobre el borde del banco.",
-        "Sube la barra flexionando las muñecas.",
-        "Baja de forma controlada y repite."
+        "Colócate en posición de flexión estándar, manos a la anchura de los hombros.",
+        "Baja con control hasta que el pecho casi toque el suelo.",
+        "Empuja explosivamente para que las manos despeguen del suelo.",
+        "Aterriza suave con los codos ligeramente flexionados.",
+        "Repite sin pausa el número de repeticiones indicado."
       ],
       "tips_en": [
-        "Move only at the wrists; keep your forearms pressed into the bench.",
-        "Perform the reps slowly to avoid straining your wrists.",
-        "Pause briefly at the top of each rep for a stronger contraction."
+        "Keep the body in a straight line — no piking or sagging.",
+        "Land softly with bent elbows to absorb impact.",
+        "Drop to knees if you cannot clear the floor cleanly."
       ],
       "tips_de": [
-        "Bewege ausschließlich die Handgelenke, die Unterarme bleiben fest auf der Bank.",
-        "Wähle ein leichtes Gewicht und steigere dich langsam.",
-        "Arbeite über die volle Bewegungsweite, ohne Schwung zu holen."
+        "Halte den Körper in einer geraden Linie — nicht durchhängen oder klappen.",
+        "Lande weich mit gebeugten Ellenbogen.",
+        "Gehe auf die Knie, wenn du den Boden nicht sauber verlassen kannst."
       ],
       "tips_es": [
-        "Mueve solo las muñecas, sin levantar los antebrazos del banco.",
-        "Usa cargas moderadas para no castigar las muñecas.",
-        "Sube y baja despacio, sin rebotes en el estiramiento."
+        "Mantén el cuerpo en línea recta — sin doblar ni hundir.",
+        "Aterriza suave con los codos flexionados.",
+        "Apoya las rodillas si no puedes despegar limpiamente."
       ],
-      "met": 5.0,
+      "met": 7.0,
       "images": {
         "flat": {
-          "start": "images/flat/cable-wrist-curl-start.webp",
-          "peak": "images/flat/cable-wrist-curl-peak.webp"
+          "start": "images/flat/clap-push-ups-start.webp",
+          "peak": "images/flat/clap-push-ups-peak.webp"
         }
       }
     },
     {
-      "id": "captains-chair-knee-raise",
-      "name_en": "Captain's Chair Knee Raise",
-      "name_de": "Knieheben am Stütz",
-      "name_es": "Elevación de Rodillas en Silla Romana",
-      "description_en": "A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors.",
-      "description_de": "Eine Körpergewichtsübung am Dip-Stütz für die untere Bauchmuskulatur und Hüftbeuger.",
-      "description_es": "Un ejercicio de peso corporal en silla romana que trabaja el abdomen bajo y los flexores de cadera.",
+      "id": "preacher-curl",
+      "name_en": "Preacher Curl",
+      "name_de": "Preacher Curl",
+      "name_es": "Curl en Banco Scott",
+      "description_en": "A curl variation using a preacher bench to isolate the biceps.",
+      "description_de": "Eine Curl-Variante am Preacher-Pult zur Isolation des Bizeps.",
+      "description_es": "Una variación del curl que usa un banco Scott para aislar el bíceps.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
+      "mechanic": "isolation",
       "difficulty": "beginner",
-      "body_part": "core",
+      "equipment": "ez_bar",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "biceps_brachii"
       ],
       "secondary_muscles": [
-        "obliques",
-        "transverse_abdominis"
+        "brachialis"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "core_focus"
+        "arm_day",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
       ],
+      "variation_group": "bicep-curl",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.",
-        "Let your legs hang straight down.",
-        "Engage your core and raise your knees toward your chest.",
-        "Hold briefly at the top, then lower slowly to the starting position.",
-        "Repeat for the desired reps."
+        "Sit at a preacher bench with your upper arms resting on the pad.",
+        "Hold an EZ-bar with an underhand grip.",
+        "Curl the bar up toward your shoulders.",
+        "Lower with control until arms are nearly straight.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Nimm die Position am Stütz ein, Rücken flach am Polster, Unterarme auf den Auflagen.",
-        "Lass die Beine gerade herunterhängen.",
-        "Aktiviere den Rumpf und ziehe die Knie Richtung Brust.",
-        "Kurz oben halten, dann langsam absenken.",
-        "Gewünschte Wiederholungsanzahl ausführen."
+        "Setze dich ans Preacher-Pult und lege deine Oberarme auf das Polster.",
+        "Halte eine SZ-Stange im Unterhandgriff.",
+        "Curle die Stange in Richtung Schultern.",
+        "Senke sie kontrolliert, bis die Arme fast gestreckt sind.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Colócate en la silla romana con la espalda plana contra el respaldo y los antebrazos en los apoyos.",
-        "Deja las piernas colgando rectas hacia abajo.",
-        "Activa el core y sube las rodillas hacia el pecho.",
-        "Mantén brevemente arriba, luego baja despacio a la posición inicial.",
-        "Repite el número de repeticiones deseado."
+        "Siéntate en el banco Scott con los brazos apoyados en el pad.",
+        "Sostén una barra Z con agarre supinado.",
+        "Sube la barra hacia los hombros.",
+        "Baja con control hasta que los brazos queden casi extendidos.",
+        "Repite."
       ],
       "tips_en": [
-        "Avoid swinging the legs for momentum.",
-        "Exhale as you raise your knees.",
-        "Keep your back pressed against the pad throughout."
+        "Avoid bouncing at the bottom to protect the biceps tendon.",
+        "Keep your wrists neutral rather than letting them bend back.",
+        "Don't shrug your shoulders as the bar rises."
       ],
       "tips_de": [
-        "Vermeide Schwingen der Beine für Schwung.",
-        "Atme beim Anheben der Knie aus.",
-        "Halte den Rücken während der gesamten Übung am Polster."
+        "Lass die Ellbogen beim Curlen nicht vom Polster abheben.",
+        "Vermeide ruckartiges Durchstrecken am tiefsten Punkt der Bewegung.",
+        "Halte die Handgelenke stabil in Verlängerung der Unterarme."
       ],
       "tips_es": [
-        "Evita balancear las piernas para tomar impulso.",
-        "Exhala al subir las rodillas.",
-        "Mantén la espalda contra el respaldo durante todo el ejercicio."
+        "Evita los rebotes en la parte baja del recorrido.",
+        "Mantén las muñecas neutras sobre la barra EZ.",
+        "Sube la barra sin impulso de hombros ni espalda."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/captains-chair-knee-raise-start.webp",
-          "peak": "images/flat/captains-chair-knee-raise-peak.webp"
+          "start": "images/flat/preacher-curl-start.webp",
+          "peak": "images/flat/preacher-curl-peak.webp"
         }
       }
     },
     {
-      "id": "captains-chair-leg-raise",
-      "name_en": "Captain's Chair Leg Raise",
-      "name_de": "Beinheben am Stütz",
-      "name_es": "Elevación de Piernas en Silla Romana",
-      "description_en": "A bodyweight core exercise on a captain's chair that targets the lower abs and hip flexors with straight legs for greater difficulty.",
-      "description_de": "Eine anspruchsvollere Körpergewichtsübung am Dip-Stütz für die untere Bauchmuskulatur mit gestreckten Beinen.",
-      "description_es": "Un ejercicio de peso corporal en silla romana para el abdomen bajo con piernas rectas, de mayor dificultad.",
+      "id": "preacher-hammer-curl",
+      "name_en": "Preacher Hammer Curl",
+      "name_de": "Hammer-Curl am Scott-Pult",
+      "name_es": "Curl Martillo en Banco Scott",
+      "description_en": "A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.",
+      "description_de": "Ein Bizeps-Curl am Scott-Pult mit neutralem Hammergriff, der den Brachialis und die Unterarme betont.",
+      "description_es": "Un curl de bíceps en banco Scott con agarre neutro tipo martillo que enfatiza el braquial y los antebrazos.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "body_part": "core",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "brachialis",
+        "brachioradialis"
       ],
       "secondary_muscles": [
-        "obliques",
-        "transverse_abdominis"
+        "biceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "core_focus"
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
       ],
+      "variation_group": "bicep-curl",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.",
-        "Let your legs hang straight down.",
-        "Keeping your legs straight, raise them until parallel with the floor or higher.",
-        "Hold briefly at the top, then lower slowly.",
-        "Repeat for the desired reps."
+        "Sit at a preacher bench with a dumbbell in each hand.",
+        "Rest your upper arms on the pad with palms facing each other.",
+        "Curl the dumbbells up while keeping your wrists neutral.",
+        "Squeeze your biceps at the top of the movement.",
+        "Lower the dumbbells with control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Nimm die Position am Stütz ein, Rücken flach am Polster, Unterarme auf den Auflagen.",
-        "Lass die Beine gerade herunterhängen.",
-        "Hebe die gestreckten Beine bis zur Horizontalen oder höher.",
-        "Kurz halten, dann langsam absenken.",
-        "Gewünschte Wiederholungsanzahl ausführen."
+        "Setze dich an ein Scott-Pult mit einer Kurzhantel in jeder Hand.",
+        "Lege die Oberarme mit zueinander zeigenden Handflächen auf das Polster.",
+        "Beuge die Kurzhanteln nach oben und halte die Handgelenke dabei neutral.",
+        "Spanne den Bizeps am oberen Punkt der Bewegung an.",
+        "Senke die Kurzhanteln kontrolliert ab.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate en la silla romana con la espalda plana contra el respaldo y los antebrazos en los apoyos.",
-        "Deja las piernas colgando rectas hacia abajo.",
-        "Con las piernas rectas, súbelas hasta la horizontal o más arriba.",
-        "Mantén brevemente arriba, luego baja despacio.",
+        "Siéntate en un banco Scott con una mancuerna en cada mano.",
+        "Apoya los brazos superiores en la almohadilla con las palmas enfrentadas.",
+        "Flexiona las mancuernas hacia arriba manteniendo las muñecas neutras.",
+        "Contrae el bíceps en la parte alta del movimiento.",
+        "Baja las mancuernas con control.",
         "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your legs as straight as possible throughout.",
-        "Avoid swinging — control the movement with your core.",
-        "For less difficulty, bend the knees slightly."
+        "Keep your upper arms flat against the pad.",
+        "Avoid locking out the elbows completely at the bottom.",
+        "Control the lowering phase rather than dropping the weight."
       ],
       "tips_de": [
-        "Halte die Beine so gerade wie möglich.",
-        "Vermeide Schwingen — kontrolliere die Bewegung mit dem Rumpf.",
-        "Bei Bedarf die Knie leicht beugen, um die Übung zu erleichtern."
+        "Halte die Oberarme flach auf dem Polster.",
+        "Strecke die Ellbogen am unteren Punkt nicht vollständig durch.",
+        "Kontrolliere die Abwärtsbewegung, statt das Gewicht fallen zu lassen."
       ],
       "tips_es": [
-        "Mantén las piernas lo más rectas posible.",
-        "Evita el balanceo — controla el movimiento con el core.",
-        "Dobla ligeramente las rodillas para reducir la dificultad si es necesario."
+        "Mantén los brazos superiores apoyados en la almohadilla.",
+        "Evita bloquear completamente los codos en la parte baja.",
+        "Controla la bajada en lugar de dejar caer el peso."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/captains-chair-leg-raise-start.webp",
-          "peak": "images/flat/captains-chair-leg-raise-peak.webp"
+          "start": "images/flat/preacher-hammer-curl-start.webp",
+          "peak": "images/flat/preacher-hammer-curl-peak.webp"
         }
       }
     },
     {
-      "id": "cheat-curl",
-      "name_en": "Cheat Curl",
-      "name_de": "Cheat Curl",
-      "name_es": "Curl con Impulso",
-      "description_en": "A momentum-assisted bicep curl using slight hip drive on the way up and a slow, controlled lowering phase.",
-      "description_de": "Ein Curl, bei dem ein leichter Hüftimpuls die Aufwärtsbewegung unterstützt und die Absenkphase betont langsam erfolgt.",
-      "description_es": "Un curl de bíceps que emplea un ligero impulso de cadera para iniciar la subida y enfatiza una bajada lenta y controlada.",
+      "id": "pseudo-planche-push-ups",
+      "name_en": "Pseudo Planche Push Ups",
+      "name_de": "Pseudo Planche Push-Ups",
+      "name_es": "Push-Ups de Pseudo Plancha",
+      "description_en": "A push-up with hands turned back and shoulders leaned far past the wrists, mimicking planche loading.",
+      "description_de": "Ein Liegestütz mit nach hinten gedrehten Händen und weit über die Handgelenke nach vorn gelehnten Schultern — imitiert die Planche-Belastung.",
+      "description_es": "Una flexión con las manos giradas hacia atrás y los hombros inclinados muy por delante de las muñecas, imitando la carga de la plancha.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_arms",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "body_part": "chest",
       "primary_muscles": [
-        "biceps_brachii"
+        "anterior_deltoid",
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "brachialis",
-        "brachioradialis",
-        "erector_spinae"
+        "serratus_anterior",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
         "knee_safe",
-        "shoulder_safe",
+        "no_axial_load",
         "lower_back_safe",
-        "no_axial_load"
+        "shoulder_safe"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "push-up",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding weight at thigh level with an underhand grip.",
-        "Use a slight hip drive to start the curl.",
-        "Curl the weight up toward your shoulders explosively.",
-        "Lower the weight slowly under control through the full range.",
+        "Start in a push-up position with your hands turned so fingers point back.",
+        "Lean your shoulders forward past your wrists.",
+        "Lower your chest toward the floor by bending your elbows.",
+        "Keep your body in a straight line.",
+        "Press back up while maintaining the forward lean.",
         "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Steh mit Gewicht auf Oberschenkelhöhe im Untergriff.",
-        "Nutze einen leichten Hüftschwung, um den Curl einzuleiten.",
-        "Curle das Gewicht explosiv zu den Schultern.",
-        "Senke das Gewicht langsam und kontrolliert über den vollen Bewegungsweg.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Gehe in die Push-Up-Position und drehe die Hände so, dass die Finger nach hinten zeigen.",
+        "Lehne deine Schultern nach vorne über deine Handgelenke.",
+        "Senke deine Brust durch Beugen der Ellbogen Richtung Boden.",
+        "Halte deinen Körper in einer geraden Linie.",
+        "Drücke dich nach oben und behalte dabei die Vorlage bei.",
+        "Wiederhole für die gewünschte Wiederholungszahl."
       ],
       "instructions_es": [
-        "Colócate de pie sujetando el peso a la altura de los muslos con agarre supino.",
-        "Usa un ligero impulso de cadera para iniciar el curl.",
-        "Sube el peso hacia los hombros de forma explosiva.",
-        "Baja el peso lentamente de forma controlada por todo el rango de movimiento.",
+        "Comienza en posición de push-up con las manos giradas de modo que los dedos apunten hacia atrás.",
+        "Inclina los hombros hacia adelante por delante de las muñecas.",
+        "Baja el pecho hacia el suelo flexionando los codos.",
+        "Mantén el cuerpo en línea recta.",
+        "Empuja hacia arriba manteniendo la inclinación hacia adelante.",
         "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Keep the hip drive small so your biceps still do most of the work.",
-        "Avoid leaning back excessively to protect your lower back.",
-        "Keep your elbows close to your torso throughout the curl."
+        "The further you lean forward, the harder each rep becomes.",
+        "Keep your elbows close to your body as you lower.",
+        "Keep your shoulder blades protracted and your body rigid."
       ],
       "tips_de": [
-        "Setze den Schwung gezielt und so klein wie möglich ein.",
-        "Kontrolliere die Absenkphase bewusst, hier liegt der Trainingsreiz.",
-        "Halte den unteren Rücken stabil und überstrecke ihn nicht."
+        "Je weiter du dich nach vorn lehnst, desto schwerer wird jede Wiederholung.",
+        "Halte die Ellbogen beim Absenken eng am Körper.",
+        "Halte die Schulterblätter nach vorn gezogen und den Körper starr."
       ],
       "tips_es": [
-        "Evita convertir el ejercicio en un balanceo de todo el cuerpo.",
-        "Si no puedes controlar la bajada, reduce la carga.",
-        "Mantén el abdomen firme para proteger la zona lumbar."
+        "Cuanto más te inclines hacia delante, más difícil será cada repetición.",
+        "Mantén los codos pegados al cuerpo al bajar.",
+        "Mantén las escápulas protraídas y el cuerpo rígido."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cheat-curl-start.webp",
-          "peak": "images/flat/cheat-curl-peak.webp"
+          "start": "images/flat/pseudo-planche-push-ups-start.webp",
+          "peak": "images/flat/pseudo-planche-push-ups-peak.webp"
         }
       }
     },
     {
-      "id": "chest-press-machine",
-      "name_en": "Machine Chest Press",
-      "name_de": "Maschinen-Brustdrücken",
-      "name_es": "Press de Pecho en Máquina",
-      "description_en": "A machine-based pressing movement for the chest, ideal for beginners.",
-      "description_de": "Eine maschinengestützte Drückbewegung für die Brust, ideal für Einsteiger.",
-      "description_es": "Un movimiento de empuje para el pecho en máquina, ideal para principiantes.",
+      "id": "pull-up",
+      "name_en": "Pull-Up",
+      "name_de": "Klimmzug",
+      "name_es": "Dominada",
+      "description_en": "A bodyweight compound pull targeting the lats and biceps.",
+      "description_de": "Eine Ganzkörper-Zugübung mit dem eigenen Körpergewicht, die Latissimus und Bizeps beansprucht.",
+      "description_es": "Un ejercicio compuesto con el peso corporal que trabaja el dorsal ancho y el bíceps.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "chest_press_machine",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
       "primary_muscles": [
-        "pectoralis_major"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "push_day",
+        "pull_day",
+        "calisthenics",
         "knee_safe",
         "no_axial_load",
         "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "pull-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit in the machine with your back flat against the pad.",
-        "Grip the handles at chest level.",
-        "Push the handles forward until your arms are fully extended.",
-        "Slowly return to the starting position.",
+        "Hang from a bar with an overhand grip, slightly wider than shoulder-width.",
+        "Pull yourself up until your chin is over the bar.",
+        "Lower yourself under control to a dead hang.",
         "Repeat."
       ],
       "instructions_de": [
-        "Setze dich in die Maschine mit flach anliegendem Rücken.",
-        "Greife die Griffe auf Brusthöhe.",
-        "Drücke die Griffe nach vorne, bis die Arme vollständig gestreckt sind.",
-        "Langsam zurück zur Ausgangsposition.",
+        "Hänge an der Stange im Oberhandgriff, etwas breiter als schulterbreit.",
+        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
+        "Senke dich kontrolliert in den toten Hang.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en la máquina con la espalda plana contra el respaldo.",
-        "Agarra los mangos a la altura del pecho.",
-        "Empuja los mangos hacia adelante hasta extender los brazos completamente.",
-        "Vuelve lentamente a la posición inicial.",
+        "Cuélgate de una barra con agarre prono, ligeramente más ancho que el ancho de los hombros.",
+        "Súbete hasta que la barbilla quede por encima de la barra.",
+        "Baja con control hasta el cuelgue completo.",
         "Repite."
       ],
       "tips_en": [
-        "Adjust the seat so the handles line up with mid-chest.",
-        "Keep your shoulder blades pulled back against the pad as you press.",
-        "Press to full extension without forcefully locking your elbows."
+        "Avoid swinging or kipping.",
+        "Engage your lats by pulling your elbows down."
       ],
       "tips_de": [
-        "Stelle den Sitz so ein, dass die Griffe auf Brusthöhe liegen.",
-        "Halte Schultern und Rücken während der gesamten Bewegung am Polster.",
-        "Atme beim Drücken aus und beim Zurückführen ein."
+        "Vermeide Schwingen oder Kipping.",
+        "Aktiviere den Latissimus, indem du die Ellbogen nach unten ziehst."
       ],
       "tips_es": [
-        "Ajusta el asiento para que las manijas queden a la altura del pecho.",
-        "Empuja sin bloquear los codos de golpe.",
-        "Vuelve atrás con control, sin soltar el peso de golpe."
+        "Evita balancearte o usar impulso.",
+        "Activa el dorsal ancho jalando los codos hacia abajo."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/chest-press-machine-start.webp",
-          "peak": "images/flat/chest-press-machine-peak.webp"
-        }
-      }
-    },
-    {
-      "id": "chest-supported-db-row",
-      "name_en": "Chest-Supported Dumbbell Row",
-      "name_de": "Brustgestütztes Kurzhantel-Rudern",
-      "name_es": "Remo con Mancuernas con Apoyo en el Pecho",
-      "description_en": "A dumbbell row with chest support to eliminate lower back strain and isolate the back muscles.",
-      "description_de": "Kurzhantel-Rudern mit Brustauflage, um den unteren Rücken zu entlasten und die Rückenmuskulatur zu isolieren.",
-      "description_es": "Un remo con mancuernas con apoyo en el pecho para eliminar la tensión en la zona lumbar y aislar los músculos de la espalda.",
-      "category": "strength",
-      "force_type": "pull",
+          "start": "images/flat/pull-up-start.webp",
+          "peak": "images/flat/pull-up-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "puppy-pose",
+      "name_en": "Puppy Pose",
+      "name_de": "Welpen-Haltung",
+      "name_es": "Postura del Cachorro",
+      "description_en": "A kneeling pose halfway between child's pose and downward dog: the hips stay over the knees while the chest melts towards the floor, opening the shoulders and the upper back.",
+      "description_de": "Eine kniende Haltung zwischen Kindhaltung und herabschauendem Hund: die Hüften bleiben über den Knien, die Brust sinkt Richtung Boden und öffnet Schultern und oberen Rücken.",
+      "description_es": "Una postura de rodillas a medio camino entre la postura del niño y el perro boca abajo: las caderas quedan sobre las rodillas mientras el pecho se acerca al suelo, abriendo hombros y espalda alta.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "body_part": "shoulders",
       "primary_muscles": [
         "latissimus_dorsi",
-        "rhomboids"
+        "posterior_deltoid"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid"
+        "erector_spinae",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "mobility"
       ],
       "tags": [
-        "pull_day",
-        "lower_back_safe",
-        "knee_safe",
-        "no_axial_load",
-        "shoulder_safe",
-        "requires_bench"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "row",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Lie face-down on an incline bench with dumbbells hanging beneath.",
-        "Row the dumbbells up to your sides.",
-        "Squeeze at the top, then lower.",
-        "Repeat."
+        "Kneel on all fours with the hips over the knees and the hands under the shoulders.",
+        "Walk the hands forward and lower the chest towards the floor, keeping the hips high.",
+        "Rest the forehead or the chin on the mat and let the armpits soften downwards.",
+        "Hold the position for the prescribed time, breathing into the upper back.",
+        "Walk the hands back and sit onto the heels to come out."
       ],
       "instructions_de": [
-        "Lege dich bäuchlings auf eine Schrägbank mit hängenden Kurzhanteln.",
-        "Rudere die Kurzhanteln zu den Seiten hoch.",
-        "Oben anspannen, dann senken.",
-        "Wiederhole."
+        "Geh in den Vierfüßlerstand, die Hüften über den Knien, die Hände unter den Schultern.",
+        "Wander mit den Händen nach vorn und senk die Brust Richtung Boden, die Hüften bleiben hoch.",
+        "Leg Stirn oder Kinn auf die Matte und lass die Achseln nach unten sinken.",
+        "Halte die Position für die vorgegebene Zeit und atme in den oberen Rücken.",
+        "Wander mit den Händen zurück und setz dich auf die Fersen."
       ],
       "instructions_es": [
-        "Túmbate boca abajo en un banco inclinado con las mancuernas colgando por debajo.",
-        "Rema las mancuernas hacia los lados.",
-        "Aprieta en la parte superior y baja.",
-        "Repite."
+        "Colócate a cuatro apoyos con las caderas sobre las rodillas y las manos bajo los hombros.",
+        "Camina las manos hacia delante y baja el pecho hacia el suelo manteniendo las caderas altas.",
+        "Apoya la frente o la barbilla en la esterilla y deja que las axilas se ablanden hacia abajo.",
+        "Mantén la posición durante el tiempo indicado, respirando hacia la espalda alta.",
+        "Camina las manos de vuelta y siéntate sobre los talones para salir."
       ],
       "tips_en": [
-        "The chest support eliminates back fatigue.",
-        "Focus on squeezing the shoulder blades together."
+        "Keep the hips stacked over the knees; sitting back turns this into child's pose.",
+        "Press the palms down and lift the elbows off the floor to keep the arms working.",
+        "Rest the forehead on a block if the chest does not reach comfortably."
       ],
       "tips_de": [
-        "Die Brustauflage eliminiert die Rückenermüdung.",
-        "Konzentriere dich auf das Zusammenziehen der Schulterblätter."
+        "Lass die Hüften über den Knien - setzt du dich zurück, wird daraus die Kindhaltung.",
+        "Druck die Handflächen aktiv nach unten und heb die Ellbogen vom Boden, damit die Arme arbeiten.",
+        "Leg die Stirn auf einen Block, wenn die Brust nicht bequem hinunterkommt."
       ],
       "tips_es": [
-        "El apoyo en el pecho elimina la fatiga de la espalda.",
-        "Concéntrate en juntar los omóplatos."
+        "Mantén las caderas sobre las rodillas; sentarte atrás convierte esto en la postura del niño.",
+        "Presiona las palmas hacia abajo y despega los codos del suelo para que los brazos sigan activos.",
+        "Apoya la frente en un bloque si el pecho no baja con comodidad."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/chest-supported-db-row-start.webp",
-          "peak": "images/flat/chest-supported-db-row-peak.webp"
+          "main": "images/flat/puppy-pose-main.webp"
         }
       }
     },
     {
-      "id": "chest-supported-dumbbell-shrug",
-      "name_en": "Chest Supported Dumbbell Shrug",
-      "name_de": "Brustgestütztes Kurzhantel-Schulterheben",
-      "name_es": "Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho",
-      "description_en": "A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum.",
-      "description_de": "Ein Schulterheben in Bauchlage auf der Schrägbank, wobei die Brustauflage den Trapezmuskel isoliert und Schwung verhindert.",
-      "description_es": "Un encogimiento de hombros boca abajo en un banco inclinado, donde el apoyo del pecho aísla el trapecio y elimina el impulso.",
-      "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "id": "push-jerk",
+      "name_en": "Push Jerk",
+      "name_de": "Push Jerk",
+      "name_es": "Jerk de Empuje",
+      "description_en": "An overhead lift using a leg dip and drive to launch the barbell overhead, caught in a quarter squat.",
+      "description_de": "Eine Überkopfübung, bei der du mit einer Beinbeuge und einem Antrieb die Langhantel über den Kopf treibst und in einer Viertelkniebeuge fängst.",
+      "description_es": "Un levantamiento por encima de la cabeza que usa una flexión y un impulso de piernas para lanzar la barra arriba, recibida en un cuarto de sentadilla.",
+      "category": "olympic",
+      "force_type": "dynamic",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "back",
+      "equipment": "barbell",
+      "body_part": "full_body",
       "primary_muscles": [
-        "trapezius"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "posterior_deltoid",
-        "rhomboids"
+        "gluteus_maximus",
+        "quadriceps",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
-      ],
-      "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "power",
+        "strength"
       ],
-      "variation_group": "shrug",
+      "variation_group": "jerk",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set an incline bench to about 30 degrees.",
-        "Lie face down on the bench holding dumbbells at arm's length.",
-        "Shrug your shoulders up and back toward your ears.",
-        "Squeeze your upper traps at the top.",
-        "Lower under control and repeat."
+        "Hold a barbell in the front rack position at your shoulders.",
+        "Stand with feet hip-width apart.",
+        "Dip by bending your knees slightly.",
+        "Drive explosively through your legs and press the bar overhead.",
+        "Drop into a quarter-squat under the bar and lock out your arms.",
+        "Stand up fully and lower the bar to repeat."
       ],
       "instructions_de": [
-        "Stelle eine Schrägbank auf ca. 30 Grad ein.",
-        "Lege dich bäuchlings auf die Bank und halte Kurzhanteln in hängenden Armen.",
-        "Hebe die Schultern nach oben und hinten zu den Ohren.",
-        "Spanne den oberen Trapezius oben an.",
-        "Kontrolliert senken und wiederhole."
+        "Halte die Langhantel in der vorderen Rack-Position auf den Schultern.",
+        "Stehe hüftbreit.",
+        "Beuge die Knie leicht.",
+        "Drücke explosiv aus den Beinen und stoße die Stange über den Kopf.",
+        "Gehe in eine Viertelkniebeuge unter die Stange und strecke die Arme durch.",
+        "Strecke dich vollständig und senke die Stange zum Wiederholen."
       ],
       "instructions_es": [
-        "Ajusta un banco inclinado a unos 30 grados.",
-        "Túmbate boca abajo en el banco sujetando mancuernas con los brazos extendidos.",
-        "Encoge los hombros hacia arriba y hacia atrás en dirección a las orejas.",
-        "Aprieta el trapecio superior en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Sostén la barra en posición de rack frontal sobre los hombros.",
+        "Párate con los pies a la anchura de las caderas.",
+        "Flexiona ligeramente las rodillas.",
+        "Impulsa explosivamente con las piernas y empuja la barra sobre la cabeza.",
+        "Baja a una sentadilla de un cuarto debajo de la barra y bloquea los brazos.",
+        "Levántate completamente y baja la barra para repetir."
       ],
       "tips_en": [
-        "Shrug up and back toward your ears rather than straight up.",
-        "Keep your chest pinned to the pad so you cannot use body english.",
-        "Pause and squeeze at the top before lowering under control."
+        "Keep your torso upright during the dip.",
+        "Drive with your legs before pressing with your arms.",
+        "Lock your arms out as you drop under the bar."
       ],
       "tips_de": [
-        "Ziehe die Schultern nach oben und hinten Richtung Ohren, nicht nur gerade hoch.",
-        "Halte die Brust fest an der Auflage, damit du keinen Schwung holen kannst.",
-        "Halte oben kurz und spanne an, bevor du kontrolliert absenkst."
+        "Halte den Oberkörper während der Beinbeuge aufrecht.",
+        "Treibe mit den Beinen, bevor du mit den Armen drückst.",
+        "Strecke die Arme durch, während du dich unter die Hantel senkst."
       ],
       "tips_es": [
-        "Encoge hacia arriba y atrás hacia las orejas, no solo recto hacia arriba.",
-        "Mantén el pecho pegado a la almohadilla para no usar impulso.",
-        "Haz una pausa y aprieta arriba antes de bajar con control."
+        "Mantén el torso erguido durante la flexión.",
+        "Impulsa con las piernas antes de empujar con los brazos.",
+        "Bloquea los brazos mientras bajas debajo de la barra."
       ],
-      "met": 5.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/chest-supported-dumbbell-shrug-start.webp",
-          "peak": "images/flat/chest-supported-dumbbell-shrug-peak.webp"
+          "start": "images/flat/push-jerk-start.webp",
+          "peak": "images/flat/push-jerk-peak.webp"
         }
       }
     },
     {
-      "id": "chin-tuck-hold",
-      "name_en": "Chin Tuck Hold",
-      "name_de": "Kinn-zurück-Halten",
-      "name_es": "Retracción de Mentón Sostenida",
-      "description_en": "A static neck drill that retracts the head straight back to strengthen the deep neck flexors and counter forward-head posture.",
-      "description_de": "Eine statische Nackenübung, bei der der Kopf gerade nach hinten gezogen wird, um die tiefen Halsbeuger zu kräftigen und einer Vorhalteposition des Kopfes entgegenzuwirken.",
-      "description_es": "Un ejercicio estático de cuello que retrae la cabeza hacia atrás para fortalecer los flexores profundos del cuello y contrarrestar la postura de cabeza adelantada.",
+      "id": "push-press",
+      "name_en": "Push Press",
+      "name_de": "Push Press",
+      "name_es": "Press de Empuje",
+      "description_en": "A barbell overhead press using leg drive to press heavier loads overhead.",
+      "description_de": "Ein Langhantel-Überkopfdrücken mit Beineinsatz, um schwerere Lasten zu bewegen.",
+      "description_es": "Un press de barra sobre la cabeza que usa el impulso de las piernas para empujar cargas más pesadas.",
       "category": "strength",
-      "force_type": "static",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "body_part": "full_body",
+      "equipment": "barbell",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "trapezius"
+        "anterior_deltoid",
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "rhomboids"
+        "quadriceps",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "strength",
+        "power"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "push_day",
+        "knee_safe"
       ],
+      "variation_group": "overhead-press",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Stand or sit tall with your shoulders relaxed.",
-        "Pull your chin straight back, creating a double chin.",
-        "Keep your head level without tilting.",
-        "Hold the position for the desired duration.",
-        "Release and repeat for multiple sets."
+        "Stand with a barbell racked on your front deltoids.",
+        "Dip slightly at the knees.",
+        "Drive up with your legs and press the bar overhead.",
+        "Lock out fully.",
+        "Lower to the start.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Stehe oder sitze aufrecht mit entspannten Schultern.",
-        "Ziehe das Kinn gerade nach hinten, sodass ein Doppelkinn entsteht.",
-        "Halte den Kopf waagerecht, ohne ihn zu neigen.",
-        "Halte die Position für die gewünschte Dauer.",
-        "Löse und wiederhole für mehrere Sätze."
+        "Stehe mit der Langhantel auf den vorderen Schultern.",
+        "Beuge die Knie leicht.",
+        "Drücke mit den Beinen hoch und stoße die Stange über den Kopf.",
+        "Strecke vollständig durch.",
+        "Senke zur Ausgangsposition.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Ponte de pie o siéntate erguido con los hombros relajados.",
-        "Lleva el mentón recto hacia atrás, creando una papada.",
-        "Mantén la cabeza nivelada sin inclinarla.",
-        "Mantén la posición durante el tiempo deseado.",
-        "Suelta y repite durante varias series."
+        "Párate con la barra apoyada en los deltoides frontales.",
+        "Flexiona ligeramente las rodillas.",
+        "Impulsa con las piernas y empuja la barra sobre la cabeza.",
+        "Bloquea completamente.",
+        "Baja al inicio.",
+        "Repite."
       ],
       "tips_en": [
-        "Imagine sliding your head back over your spine, not nodding down.",
-        "Keep your gaze level and your breathing relaxed."
+        "Use leg drive only to initiate — finish with the shoulders.",
+        "Keep the core braced throughout."
       ],
       "tips_de": [
-        "Stell dir vor, du schiebst den Kopf nach hinten über die Wirbelsäule, statt zu nicken.",
-        "Halte den Blick waagerecht und atme ruhig."
+        "Nutze den Beineinsatz nur zum Einleiten – die Schultern beenden die Bewegung.",
+        "Halte den Rumpf die ganze Zeit angespannt."
       ],
       "tips_es": [
-        "Imagina deslizar la cabeza hacia atrás sobre la columna, no asentir hacia abajo.",
-        "Mantén la mirada nivelada y la respiración relajada."
+        "Usa el impulso de las piernas solo para iniciar — termina con los hombros.",
+        "Mantén el core apretado en todo momento."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/chin-tuck-hold-main.webp"
+          "start": "images/flat/push-press-start.webp",
+          "peak": "images/flat/push-press-peak.webp"
         }
       }
     },
     {
-      "id": "chin-ups",
-      "name_en": "Chin-Ups",
-      "name_de": "Chin-Ups",
-      "name_es": "Dominadas en Supinación",
-      "description_en": "A supinated-grip pull-up that strongly activates the biceps alongside the lats.",
-      "description_de": "Ein Klimmzug im Untergriff, der den Bizeps stark zusammen mit dem Latissimus aktiviert.",
-      "description_es": "Una variante de dominadas con agarre supino que activa fuertemente los bíceps junto con el dorsal ancho.",
+      "id": "push-up",
+      "name_en": "Push-Up",
+      "name_de": "Push-Up",
+      "name_es": "Push-Up",
+      "description_en": "A fundamental bodyweight exercise for the chest, shoulders, and triceps.",
+      "description_de": "Eine grundlegende Körpergewichtsübung für Brust, Schultern und Trizeps.",
+      "description_es": "Un ejercicio fundamental con el peso corporal para el pecho, los hombros y los tríceps.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "body_part": "chest",
       "primary_muscles": [
-        "biceps_brachii",
-        "latissimus_dorsi"
+        "pectoralis_major",
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "rhomboids"
+        "anterior_deltoid"
       ],
       "goals": [
         "hypertrophy",
-        "strength"
+        "endurance"
       ],
       "tags": [
+        "push_day",
         "calisthenics",
-        "pull_day",
         "knee_safe",
         "no_axial_load",
         "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "pull-up",
+      "variation_group": "push-up",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hang from a bar with a shoulder-width underhand grip.",
-        "Pull yourself up until chin is above the bar.",
-        "Lower under control.",
+        "Start in a high plank position with hands shoulder-width apart.",
+        "Lower your body until your chest nearly touches the floor.",
+        "Push back up to the starting position.",
+        "Keep your body in a straight line throughout.",
         "Repeat."
       ],
       "instructions_de": [
-        "Hänge an der Stange im schulterbreiten Untergriff.",
-        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
-        "Kontrolliert senken.",
+        "Beginne in der hohen Plank-Position, Hände schulterbreit.",
+        "Senke deinen Körper, bis die Brust fast den Boden berührt.",
+        "Drücke dich zurück in die Ausgangsposition.",
+        "Halte deinen Körper die ganze Zeit in einer geraden Linie.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Cuélgate de una barra con agarre supino a la anchura de los hombros.",
-        "Sube hasta que el mentón supere la barra.",
-        "Baja de forma controlada.",
+        "Comienza en posición de plancha alta con las manos a la anchura de los hombros.",
+        "Baja el cuerpo hasta que el pecho casi toque el suelo.",
+        "Empuja hacia arriba hasta la posición inicial.",
+        "Mantén el cuerpo en línea recta en todo momento.",
         "Repite."
       ],
       "tips_en": [
-        "Keep the core tight throughout.",
-        "Avoid excessive swinging."
+        "Tuck your elbows toward your body rather than flaring them out wide.",
+        "Brace your core and squeeze your glutes to prevent sagging hips.",
+        "Keep your neck neutral by gazing slightly ahead of your hands."
       ],
       "tips_de": [
-        "Rumpf während der gesamten Übung angespannt halten.",
-        "Übermäßiges Schwingen vermeiden."
+        "Spanne Bauch und Gesäß an, damit die Hüfte nicht durchhängt.",
+        "Lass die Ellbogen nicht weit nach außen wandern.",
+        "Halte den Nacken neutral und schaue zum Boden."
       ],
       "tips_es": [
-        "Mantén el core contraído durante todo el ejercicio.",
-        "Evita el balanceo excesivo."
+        "Aprieta el abdomen y los glúteos para evitar que la cadera caiga.",
+        "No abras los codos en exceso; mantenlos cerca del torso.",
+        "Mantén el cuello neutro mirando al suelo."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/chin-ups-start.webp",
-          "peak": "images/flat/chin-ups-peak.webp"
+          "start": "images/flat/push-up-start.webp",
+          "peak": "images/flat/push-up-peak.webp"
         }
       }
     },
     {
-      "id": "clamshells",
-      "name_en": "Clamshells",
-      "name_de": "Clamshells",
-      "name_es": "Almejas",
-      "description_en": "A side-lying hip exercise opening the top knee against gravity to activate the gluteus medius.",
-      "description_de": "Eine Übung in Seitenlage mit angewinkelten Beinen, bei der das obere Knie angehoben wird, um die Hüftabduktoren zu kräftigen.",
-      "description_es": "Un ejercicio de abducción de cadera, realizado tumbado de lado, que activa el glúteo medio sin material adicional.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "pyramid-pose",
+      "name_en": "Pyramid Pose",
+      "name_de": "Pyramide",
+      "name_es": "Postura de la Pirámide",
+      "description_en": "A standing forward fold over a straight front leg in a short split stance, which isolates the hamstring of the front leg while both hips stay square.",
+      "description_de": "Eine stehende Vorbeuge über das gestreckte vordere Bein in kurzer Schrittstellung - isoliert die Beinrückseite vorn, während beide Hüften parallel bleiben.",
+      "description_es": "Una flexión de pie sobre la pierna delantera estirada en un paso corto, que aísla el isquiotibial de esa pierna mientras ambas caderas quedan cuadradas.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "abductors",
-        "gluteus_medius"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "gluteus_maximus"
+        "erector_spinae",
+        "gastrocnemius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "hip-abduction",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie on your side with knees bent and stacked on top of each other.",
-        "Keep your feet together and hips stacked.",
-        "Open your top knee toward the ceiling without rotating your hips.",
-        "Squeeze your outer glute at the top.",
-        "Lower under control. Complete reps on one side, then switch."
+        "Step one foot back about a leg's length and turn the back foot out slightly.",
+        "Square both hip points towards the front of the mat and keep both legs straight.",
+        "Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin.",
+        "Hold the fold for the prescribed time with the spine long rather than rounded.",
+        "Press into the feet to come up and repeat on the other side."
       ],
       "instructions_de": [
-        "Leg dich auf die Seite, Knie gebeugt und übereinander gestapelt.",
-        "Halte die Füße zusammen und die Hüfte gerade übereinander.",
-        "Öffne das obere Knie Richtung Decke, ohne die Hüfte zu drehen.",
-        "Spanne den seitlichen Gesäßmuskel oben an.",
-        "Senke kontrolliert ab. Führe alle Wiederholungen auf einer Seite durch, dann wechseln."
+        "Stell einen Fuß etwa eine Beinlänge nach hinten und dreh ihn leicht nach außen.",
+        "Richte beide Hüftpunkte zur Mattenvorderkante aus und halte beide Beine gestreckt.",
+        "Beuge dich aus der Hüfte über das vordere Bein und bring die Hände auf Boden, Blöcke oder das Schienbein.",
+        "Halte die Vorbeuge für die vorgegebene Zeit, mit langer statt runder Wirbelsäule.",
+        "Druck über die Füße hoch und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Túmbate de lado con las rodillas dobladas y apiladas una sobre la otra.",
-        "Mantén los pies juntos y las caderas alineadas.",
-        "Abre la rodilla superior hacia el techo sin rotar las caderas.",
-        "Aprieta el glúteo externo en la posición superior.",
-        "Baja de forma controlada. Completa las repeticiones de un lado y luego cambia."
+        "Lleva un pie atrás cerca del largo de una pierna y gíralo ligeramente hacia fuera.",
+        "Cuadra ambas caderas hacia el frente de la esterilla y mantén las dos piernas estiradas.",
+        "Bascula desde las caderas y flexiona sobre la pierna delantera, llevando las manos al suelo, a bloques o a la espinilla.",
+        "Mantén la flexión durante el tiempo indicado, con la columna larga en lugar de redondeada.",
+        "Empuja con los pies para subir y repite del otro lado."
       ],
       "tips_en": [
-        "Place a hand on your top hip to check for unwanted rolling.",
-        "Keep the movement small and controlled rather than forcing the knee high.",
-        "Rest your head on your lower arm to keep your spine neutral."
+        "Shorten the stance until both hips can face forward; length is worth less than square hips.",
+        "Use blocks under the hands so the chest can keep reaching towards the shin.",
+        "Micro-bend the front knee if the hamstring grips."
       ],
       "tips_de": [
-        "Lege die obere Hand auf die Hüfte, um Ausweichbewegungen zu spüren.",
-        "Öffne das Knie nur so weit, wie das Becken stabil bleibt.",
-        "Spanne den Rumpf an, damit der Oberkörper ruhig liegen bleibt."
+        "Verkürze den Stand, bis beide Hüften nach vorn zeigen - Länge ist weniger wert als parallele Hüften.",
+        "Nimm Blöcke unter die Hände, damit die Brust weiter Richtung Schienbein reichen kann.",
+        "Beug das vordere Knie minimal, wenn die Beinrückseite blockiert."
       ],
       "tips_es": [
-        "Sube la rodilla solo hasta donde la pelvis no se mueva.",
-        "Hazlo lento y controlado para notar bien el glúteo medio.",
-        "Exhala al abrir la rodilla y mantén el abdomen activo."
+        "Acorta el paso hasta que ambas caderas puedan mirar al frente; la longitud vale menos que las caderas cuadradas.",
+        "Usa bloques bajo las manos para que el pecho siga acercándose a la espinilla.",
+        "Deja una micro flexión en la rodilla delantera si el isquiotibial se agarrota."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/clamshells-start.webp",
-          "peak": "images/flat/clamshells-peak.webp"
+          "main": "images/flat/pyramid-pose-main.webp"
         }
       }
     },
     {
-      "id": "clap-push-ups",
-      "name_en": "Clap Push-Ups",
-      "name_de": "Klatschen-Push-Ups",
-      "name_es": "Flexiones con Palmada",
-      "description_en": "An explosive plyometric push-up developing chest power and fast-twitch muscle fibers.",
-      "description_de": "Ein explosiver plyometrischer Push-Up zur Entwicklung von Brustpower und schnellen Muskelfasern.",
-      "description_es": "Una flexión pliométrica explosiva que desarrolla la potencia del pecho y las fibras musculares de contracción rápida.",
+      "id": "rack-pull",
+      "name_en": "Rack Pull",
+      "name_de": "Rack Pull",
+      "name_es": "Rack Pull",
+      "description_en": "A partial-range deadlift variation performed from pins set at knee height, emphasizing the upper back, traps, and lockout strength with heavier-than-deadlift loads.",
+      "description_de": "Eine Teilbewegung des Kreuzhebens aus dem Powerrack auf Kniehöhe, die den oberen Rücken, den Trapezmuskel und die Lockout-Kraft mit überschweren Lasten betont.",
+      "description_es": "Una variación de peso muerto en rango parcial desde pines a la altura de las rodillas, que enfatiza la parte superior de la espalda, el trapecio y la fuerza de bloqueo con cargas superiores al peso muerto completo.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
       "primary_muscles": [
-        "pectoralis_major"
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "triceps_brachii"
+        "forearm_flexors",
+        "forearms",
+        "latissimus_dorsi"
       ],
       "goals": [
-        "power",
-        "endurance"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "calisthenics",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "pull_day",
+        "back_focus"
       ],
-      "variation_group": "push-up",
+      "variation_group": "deadlift",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Begin in a standard push-up position.",
-        "Lower your chest to the floor.",
-        "Explosively push up so hands leave the ground.",
-        "Clap your hands together and land softly, returning to start.",
-        "Repeat."
+        "Set the safety pins in a power rack at knee height and place a loaded barbell on them.",
+        "Stand with feet hip-width apart and grip the bar just outside your legs.",
+        "Brace your core, retract your shoulder blades, and drive through your legs to lift the bar.",
+        "Lock out your hips and knees fully at the top.",
+        "Return the bar to the pins under control and reset before the next rep."
       ],
       "instructions_de": [
-        "Nimm die normale Push-Up-Position ein.",
-        "Senke die Brust zum Boden.",
-        "Drücke dich explosiv ab, sodass die Hände den Boden verlassen.",
-        "Klatsche in die Hände und lande weich, zurück zur Startposition.",
-        "Wiederholen."
+        "Sicherheitsstifte im Powerrack auf Kniehöhe einstellen und eine beladene Langhantel darauflegen.",
+        "Schulterbreit stehen und die Stange knapp außerhalb der Beine greifen.",
+        "Rumpf stabilisieren, Schulterblätter zusammenziehen und durch die Beine drücken, um die Stange zu heben.",
+        "Hüfte und Knie oben vollständig durchstrecken.",
+        "Stange kontrolliert auf die Stifte zurücklegen und vor der nächsten Wiederholung neu ausrichten."
       ],
       "instructions_es": [
-        "Comienza en la posición estándar de flexión.",
-        "Baja el pecho hacia el suelo.",
-        "Empuja hacia arriba de forma explosiva para que las manos despeguen del suelo.",
-        "Da una palmada y aterriza suavemente, volviendo a la posición inicial.",
-        "Repite."
+        "Coloca los pines de seguridad en un rack a la altura de las rodillas y apoya una barra cargada sobre ellos.",
+        "Párate con los pies al ancho de caderas y agarra la barra justo fuera de las piernas.",
+        "Activa el core, retrae las escápulas y empuja con las piernas para levantar la barra.",
+        "Extiende completamente caderas y rodillas en la parte superior.",
+        "Baja la barra a los pines con control y reposiciónate antes de la siguiente repetición."
       ],
       "tips_en": [
-        "Land with soft elbows to absorb impact.",
-        "Ensure you have enough upper body strength before attempting."
+        "Use a hip-hinge pattern — keep the bar close to your body throughout.",
+        "Rack pulls allow loads well above your full deadlift max to overload the lockout.",
+        "Focus on upper back tightness to prevent rounding at heavy weights."
       ],
       "tips_de": [
-        "Lande mit leicht gebeugten Ellbogen, um den Aufprall abzufedern.",
-        "Stelle sicher, dass du über genug Oberkörperkraft verfügst, bevor du es versuchst."
+        "Hüftgelenksbeugung beibehalten — die Stange eng am Körper halten.",
+        "Rack Pulls ermöglichen Lasten über dem Maximalkrauzheben für den Lockout-Bereich.",
+        "Auf Oberkörperspannung achten, um bei schweren Gewichten kein Runden zu verursachen."
       ],
       "tips_es": [
-        "Aterriza con los codos ligeramente flexionados para absorber el impacto.",
-        "Asegúrate de tener suficiente fuerza en la parte superior del cuerpo antes de intentarlo."
+        "Usa una bisagra de cadera — mantén la barra cerca del cuerpo en todo momento.",
+        "Los rack pulls permiten cargas superiores a tu máximo de peso muerto para sobrecargar el bloqueo.",
+        "Enfócate en la tensión de la parte superior de la espalda para evitar el redondeo con cargas pesadas."
       ],
-      "met": 7.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/clap-push-ups-start.webp",
-          "peak": "images/flat/clap-push-ups-peak.webp"
+          "start": "images/flat/rack-pull-start.webp",
+          "peak": "images/flat/rack-pull-peak.webp"
         }
       }
     },
     {
-      "id": "clean",
-      "name_en": "Clean",
-      "name_de": "Clean",
-      "name_es": "Clean",
-      "description_en": "An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders.",
-      "description_de": "Eine olympische Übung, bei der du eine Langhantel explosiv vom Boden in die Front-Rack-Position auf den Schultern ziehst.",
-      "description_es": "Un levantamiento olímpico en el que tiras de la barra de forma explosiva desde el suelo hasta la posición de rack frontal sobre los hombros.",
-      "category": "olympic",
-      "force_type": "dynamic",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "full_body",
+      "id": "rear-delt-fly",
+      "name_en": "Rear Delt Fly",
+      "name_de": "Hinterer Deltamuskel Fly",
+      "name_es": "Apertura de Deltoides Posterior",
+      "description_en": "An isolation movement targeting the posterior deltoids and upper back.",
+      "description_de": "Eine Isolationsübung für den posterioren Deltoideus und den oberen Rücken.",
+      "description_es": "Un movimiento de aislamiento que trabaja los deltoides posteriores y la parte superior de la espalda.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "posterior_deltoid",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "erector_spinae",
-        "hamstrings",
         "trapezius"
       ],
       "goals": [
-        "power",
-        "strength"
+        "hypertrophy"
       ],
-      "variation_group": "clean",
+      "tags": [
+        "pull_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "reverse-fly",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand over a loaded barbell with feet hip-width apart.",
-        "Grip the bar just outside your knees with an overhand grip.",
-        "Drive explosively through your legs and extend your hips.",
-        "Pull yourself under the bar and catch it on your front deltoids.",
-        "Stand fully upright to complete the lift."
+        "Hold dumbbells and hinge forward at the hips.",
+        "With a slight bend in elbows, raise the dumbbells out to the sides.",
+        "Squeeze your shoulder blades at the top.",
+        "Lower with control.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Stehe über einer beladenen Langhantel, Füße hüftbreit.",
-        "Greife die Stange knapp außerhalb der Knie mit Ristgriff.",
-        "Treibe explosiv durch die Beine und strecke die Hüfte.",
-        "Gehe unter die Stange und fange sie auf den vorderen Schultern ab.",
-        "Strecke dich vollständig auf, um die Übung abzuschließen."
+        "Halte Kurzhanteln und beuge dich an der Hüfte vor.",
+        "Hebe die Kurzhanteln mit leicht gebeugten Ellbogen bogenförmig zur Seite.",
+        "Ziehe die Schulterblätter oben zusammen.",
+        "Senke kontrolliert.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Colócate sobre una barra cargada con los pies a la anchura de las caderas.",
-        "Agarra la barra justo por fuera de las rodillas con un agarre prono.",
-        "Empuja de forma explosiva con las piernas y extiende las caderas.",
-        "Métete bajo la barra y recíbela sobre los deltoides anteriores.",
-        "Ponte completamente erguido para completar el levantamiento."
+        "Sostén las mancuernas e inclínate hacia adelante desde las caderas.",
+        "Con una ligera flexión en los codos, eleva las mancuernas hacia los lados.",
+        "Aprieta las escápulas en la parte superior.",
+        "Baja con control.",
+        "Repite."
       ],
       "tips_en": [
-        "Keep the bar close to your body as it travels up.",
-        "Finish your leg drive fully before pulling under the bar.",
-        "Catch with your elbows high so the bar rests on your shoulders."
+        "Choose a light weight to keep the movement strict.",
+        "Avoid using momentum from the torso to swing the weights up.",
+        "Lead with your elbows rather than your hands."
       ],
       "tips_de": [
-        "Halte die Hantel nah am Körper, während sie nach oben wandert.",
-        "Strecke die Beine vollständig durch, bevor du dich unter die Hantel ziehst.",
-        "Fange mit hohen Ellbogen, sodass die Hantel auf den Schultern aufliegt."
+        "Wähle ein leichtes Gewicht, damit die hintere Schulter die Arbeit übernimmt.",
+        "Halte den Rücken gerade und die Vorbeuge über den ganzen Satz konstant.",
+        "Vermeide es, die Schultern zu den Ohren zu ziehen."
       ],
       "tips_es": [
-        "Mantén la barra cerca del cuerpo mientras sube.",
-        "Completa el empuje de piernas antes de tirar por debajo de la barra.",
-        "Recibe con los codos altos para que la barra descanse en los hombros."
+        "Elige un peso ligero para no usar impulso.",
+        "Mantén la espalda recta mientras estás inclinado hacia delante.",
+        "Lidera el movimiento con los codos, no con las manos."
       ],
-      "met": 8.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/clean-start.webp",
-          "peak": "images/flat/clean-peak.webp"
-        }
-      }
-    },
-    {
-      "id": "clean-and-jerk",
-      "name_en": "Clean and Jerk",
-      "name_de": "Clean and Jerk",
-      "name_es": "Clean and Jerk",
-      "description_en": "A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance.",
-      "description_de": "Eine zweiteilige olympische Übung: Du bringst die Langhantel auf die Schultern und drückst sie dann im Ausfallschritt über den Kopf.",
-      "description_es": "Un levantamiento olímpico en dos partes: cargas la barra hasta los hombros y luego la impulsas por encima de la cabeza en posición de tijera.",
-      "category": "olympic",
-      "force_type": "dynamic",
-      "mechanic": "compound",
+          "start": "images/flat/rear-delt-fly-start.webp",
+          "peak": "images/flat/rear-delt-fly-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "reverse-crunches",
+      "name_en": "Reverse Crunches",
+      "name_de": "Reverse Crunches",
+      "name_es": "Crunches Inversos",
+      "description_en": "An abdominal exercise curling the hips off the floor to emphasize the lower portion of the abs.",
+      "description_de": "Eine Bauchübung in Rückenlage, bei der die Hüfte durch Anspannen der unteren Bauchmuskeln vom Boden abgehoben wird.",
+      "description_es": "Un ejercicio de core en el suelo que enrolla la cadera hacia el pecho para trabajar la parte baja del abdomen.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "full_body",
+      "body_part": "core",
       "primary_muscles": [
-        "anterior_deltoid",
-        "gluteus_maximus",
-        "quadriceps"
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "trapezius",
-        "triceps_brachii"
+        "hip_flexors",
+        "obliques",
+        "transverse_abdominis"
       ],
       "goals": [
-        "power",
-        "strength"
+        "hypertrophy"
       ],
-      "variation_group": "clean",
+      "tags": [
+        "lower_back_safe",
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "crunch",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Pull a loaded barbell from the floor to your shoulders as in a clean.",
-        "Stand fully with the bar racked on your front delts.",
-        "Dip slightly and drive the bar overhead explosively.",
-        "Split your legs to receive the bar with arms locked out.",
-        "Recover by stepping your feet back together."
+        "Lie on your back with your arms at your sides.",
+        "Raise your legs with knees bent to 90 degrees.",
+        "Curl your hips off the floor by contracting your lower abs.",
+        "Bring your knees toward your chest.",
+        "Lower your hips with control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Ziehe die Langhantel vom Boden auf die Schultern wie beim Clean.",
-        "Stehe vollständig aufrecht mit der Stange auf den vorderen Schultern.",
-        "Gehe leicht in die Knie und treibe die Stange explosiv nach oben.",
-        "Grätsche die Beine, um die Stange mit durchgestreckten Armen aufzunehmen.",
-        "Stelle die Füße wieder zusammen, um die Ausgangslage herzustellen."
+        "Lege dich auf den Rücken, Arme seitlich.",
+        "Hebe die Beine mit 90 Grad gebeugten Knien an.",
+        "Hebe die Hüfte durch Anspannen der unteren Bauchmuskeln vom Boden.",
+        "Ziehe die Knie zur Brust.",
+        "Senke die Hüfte kontrolliert.",
+        "Wiederhole für die gewünschte Wiederholungszahl."
       ],
       "instructions_es": [
-        "Lleva la barra cargada desde el suelo hasta los hombros como en un clean.",
-        "Ponte completamente erguido con la barra apoyada en los deltoides anteriores.",
-        "Flexiona ligeramente las rodillas y lanza la barra sobre la cabeza de forma explosiva.",
-        "Separa las piernas para recibir la barra con los brazos extendidos.",
-        "Recupera la posición juntando los pies."
+        "Túmbate boca arriba con los brazos a los lados.",
+        "Eleva las piernas con las rodillas flexionadas a 90 grados.",
+        "Despega las caderas del suelo contrayendo el abdomen inferior.",
+        "Lleva las rodillas hacia el pecho.",
+        "Baja las caderas con control.",
+        "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Stand fully and reset your position before starting the jerk.",
-        "Drive the bar up with your legs, not just your arms.",
-        "Lock your arms out as your feet land in the split."
+        "Curl your pelvis rather than swinging your legs for momentum.",
+        "Exhale as your hips lift to deepen the abdominal contraction.",
+        "Press your arms into the floor for added stability."
       ],
       "tips_de": [
-        "Stehe vollständig auf und finde deine Position, bevor du den Jerk beginnst.",
-        "Treibe die Hantel mit den Beinen nach oben, nicht nur mit den Armen.",
-        "Strecke die Arme durch, während die Füße im Ausfallschritt landen."
+        "Atme aus, während du die Hüfte einrollst.",
+        "Vermeide Schwung aus den Beinen, die Bauchmuskeln leiten die Bewegung ein.",
+        "Halte die Bauchspannung auch beim Absenken der Hüfte."
       ],
       "tips_es": [
-        "Ponte de pie por completo y recoloca tu posición antes de iniciar el envión.",
-        "Impulsa la barra con las piernas, no solo con los brazos.",
-        "Bloquea los brazos mientras los pies aterrizan en la tijera."
+        "Despega la cadera con el abdomen, no con impulso de las piernas.",
+        "Exhala al subir para activar mejor el abdomen.",
+        "Presiona los brazos contra el suelo para mayor estabilidad."
       ],
-      "met": 8.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/clean-and-jerk-start.webp",
-          "peak": "images/flat/clean-and-jerk-peak.webp"
+          "start": "images/flat/reverse-crunches-start.webp",
+          "peak": "images/flat/reverse-crunches-peak.webp"
         }
       }
     },
     {
-      "id": "close-grip-bench-press",
-      "name_en": "Close-Grip Bench Press",
-      "name_de": "Bankdrücken enger Griff",
-      "name_es": "Press de Banca con Agarre Cerrado",
-      "description_en": "A bench press variation with a narrow grip that shifts the emphasis to the triceps.",
-      "description_de": "Eine Bankdrücken-Variante mit engem Griff, die den Schwerpunkt auf die Trizeps verlagert.",
-      "description_es": "Una variación del press de banca con agarre estrecho que desplaza el énfasis hacia los tríceps.",
+      "id": "reverse-curl",
+      "name_en": "Reverse Curl",
+      "name_de": "Reverse Curl",
+      "name_es": "Curl Inverso",
+      "description_en": "A barbell curl with an overhand grip targeting the brachialis and forearm extensors.",
+      "description_de": "Ein Langhantel-Curl im Oberhandgriff, der den Brachialis und die Unterarmstrecker beansprucht.",
+      "description_es": "Un curl con barra en agarre prono que trabaja el braquial y los extensores del antebrazo.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
       "equipment": "barbell",
       "body_part": "upper_arms",
       "primary_muscles": [
-        "triceps_brachii"
+        "brachialis",
+        "forearm_extensors"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "pectoralis_major"
+        "biceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
         "arm_day",
-        "push_day",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe",
-        "requires_bench"
+        "lower_back_safe",
+        "no_axial_load"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a flat bench and grip the barbell with hands shoulder-width apart.",
-        "Lower the bar to your lower chest keeping elbows close to your sides.",
-        "Press back up to full extension.",
+        "Stand and hold a barbell with an overhand grip.",
+        "Curl the bar up toward your shoulders.",
+        "Lower under control.",
         "Repeat."
       ],
       "instructions_de": [
-        "Leg dich auf eine flache Bank und greife die Langhantel schulterbreit.",
-        "Senke die Stange zur Unterseite der Brust, Ellbogen nah am Körper.",
-        "Drücke zurück bis zur vollen Streckung.",
-        "Wiederholen."
+        "Stehe und halte eine Langhantel im Oberhandgriff.",
+        "Curle die Stange in Richtung Schultern.",
+        "Senke kontrolliert.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Túmbate en un banco plano y agarra la barra con las manos a la anchura de los hombros.",
-        "Baja la barra hasta el pecho inferior manteniendo los codos cerca de los costados.",
-        "Vuelve a empujar hasta la extensión completa.",
+        "Párate y sostén la barra con agarre prono.",
+        "Sube la barra hacia los hombros.",
+        "Baja con control.",
         "Repite."
       ],
       "tips_en": [
-        "Keep elbows tucked to maximize triceps activation.",
-        "Avoid too-narrow a grip to prevent wrist strain."
+        "Keep wrists straight.",
+        "Move through a full range of motion."
       ],
       "tips_de": [
-        "Halte die Ellbogen angelegt, um die Trizepsaktivierung zu maximieren.",
-        "Vermeide einen zu engen Griff, um die Handgelenke nicht zu belasten."
+        "Halte die Handgelenke gerade.",
+        "Führe die Bewegung durch den vollen Bewegungsumfang aus."
       ],
       "tips_es": [
-        "Mantén los codos pegados para maximizar la activación de los tríceps.",
-        "Evita un agarre demasiado estrecho para prevenir tensión en las muñecas."
+        "Mantén las muñecas rectas.",
+        "Realiza el movimiento en un rango completo de movimiento."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/close-grip-bench-press-start.webp",
-          "peak": "images/flat/close-grip-bench-press-peak.webp"
+          "start": "images/flat/reverse-curl-start.webp",
+          "peak": "images/flat/reverse-curl-peak.webp"
         }
       }
     },
     {
-      "id": "close-grip-db-bench-press",
-      "name_en": "Close-Grip Dumbbell Bench Press",
-      "name_de": "Kurzhantel-Bankdrücken enger Griff",
-      "name_es": "Press de Banca con Mancuernas y Agarre Cerrado",
-      "description_en": "A dumbbell bench press with dumbbells held together to increase triceps involvement.",
-      "description_de": "Kurzhantel-Bankdrücken mit zusammengehaltenen Kurzhanteln zur stärkeren Trizepsbeanspruchung.",
-      "description_es": "Un press de banca con mancuernas sostenidas juntas para aumentar la participación de los tríceps.",
+      "id": "reverse-grip-bent-over-row",
+      "name_en": "Reverse Grip Bent Over Row",
+      "name_de": "Reverse Grip Vorgebeugtes Rudern",
+      "name_es": "Remo Inclinado con Agarre Invertido",
+      "description_en": "A barbell row performed with an underhand grip, shifting emphasis toward the lower lats and biceps.",
+      "description_de": "Ein vorgebeugtes Langhantelrudern im Untergriff für den Latissimus, bei dem der Bizeps verstärkt mitarbeitet.",
+      "description_es": "Un remo con barra y agarre supino que trabaja dorsales y romboides, con participación de los bíceps.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "equipment": "barbell",
+      "body_part": "back",
       "primary_muscles": [
-        "triceps_brachii"
+        "latissimus_dorsi",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "pectoralis_major"
+        "biceps_brachii",
+        "erector_spinae",
+        "trapezius"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "arm_day",
-        "push_day",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "shoulder_safe"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a flat bench and hold two dumbbells together over your chest.",
-        "Lower them to your chest keeping elbows close.",
-        "Press back up.",
-        "Repeat."
+        "Stand with feet shoulder-width apart and grip a barbell underhand.",
+        "Hinge forward at the hips with a slight knee bend.",
+        "Let the bar hang with your arms extended.",
+        "Pull the bar to your lower abdomen by driving your elbows back.",
+        "Squeeze your back at the top.",
+        "Lower the bar with control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Leg dich auf eine flache Bank und halte zwei Kurzhanteln zusammen über der Brust.",
-        "Senke sie zur Brust, Ellbogen nah am Körper.",
-        "Drücke zurück nach oben.",
-        "Wiederholen."
+        "Stehe schulterbreit und greife eine Langhantel im Unterhandgriff.",
+        "Beuge dich an der Hüfte vor, Knie leicht gebeugt.",
+        "Lass die Stange hängen, Arme gestreckt.",
+        "Ziehe die Stange zum unteren Bauch, indem du die Ellbogen nach hinten treibst.",
+        "Spanne den Rücken oben an.",
+        "Senke die Stange kontrolliert.",
+        "Wiederhole für die gewünschte Wiederholungszahl."
       ],
       "instructions_es": [
-        "Túmbate en un banco plano y sostén dos mancuernas juntas sobre el pecho.",
-        "Bájalas hasta el pecho manteniendo los codos cerca.",
-        "Empuja hacia arriba.",
-        "Repite."
+        "Párate con los pies a la anchura de los hombros y agarra la barra con agarre supinado.",
+        "Inclínate hacia adelante desde las caderas con una ligera flexión de rodillas.",
+        "Deja que la barra cuelgue con los brazos extendidos.",
+        "Jala la barra hacia el abdomen inferior llevando los codos hacia atrás.",
+        "Aprieta la espalda en la parte superior.",
+        "Baja la barra con control.",
+        "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Press the dumbbells together throughout the movement.",
-        "Keep elbows tucked."
+        "Keep your back flat and your core braced throughout.",
+        "Maintain a fixed torso angle instead of heaving upright as you pull.",
+        "Keep the bar close to your legs throughout the movement."
       ],
       "tips_de": [
-        "Drücke die Kurzhanteln während der gesamten Bewegung zusammen.",
-        "Halte die Ellbogen angelegt."
+        "Halte den Rücken während der gesamten Bewegung gerade.",
+        "Zieh die Ellbogen dicht am Körper entlang.",
+        "Starte lieber leichter, der Untergriff fordert den Bizeps zusätzlich."
       ],
       "tips_es": [
-        "Mantén las mancuernas presionadas entre sí durante todo el movimiento.",
-        "Mantén los codos pegados."
+        "Mantén la espalda neutra y el core firme durante todo el recorrido.",
+        "No uses impulso con el torso; el cuerpo queda inclinado y estable.",
+        "Mantén las muñecas rectas para proteger los codos con este agarre."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/close-grip-db-bench-press-start.webp",
-          "peak": "images/flat/close-grip-db-bench-press-peak.webp"
+          "start": "images/flat/reverse-grip-bent-over-row-start.webp",
+          "peak": "images/flat/reverse-grip-bent-over-row-peak.webp"
         }
       }
     },
     {
-      "id": "close-grip-ez-bar-bench-press",
-      "name_en": "Close-Grip EZ-Bar Bench Press",
-      "name_de": "SZ-Stangen-Bankdrücken enger Griff",
-      "name_es": "Press de Banca con Barra Z y Agarre Cerrado",
-      "description_en": "A triceps-focused press using an EZ-bar with a narrow grip for wrist comfort.",
-      "description_de": "Trizeps-fokussiertes Drücken mit SZ-Stange und engem Griff für handgelenkschonendes Training.",
-      "description_es": "Un press enfocado en los tríceps con barra Z y agarre estrecho para mayor comodidad en las muñecas.",
+      "id": "reverse-grip-lat-pulldown",
+      "name_en": "Reverse Grip Lat Pulldown",
+      "name_de": "Latzug im Untergriff",
+      "name_es": "Jalón al Pecho Agarre Supino",
+      "description_en": "A lat pulldown variation using an underhand grip that increases biceps involvement.",
+      "description_de": "Eine Latzug-Variante im Untergriff, die den Bizeps stärker mit einbezieht.",
+      "description_es": "Una variante del jalón al pecho con agarre supino que aumenta la participación del bíceps.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "ez_bar",
-      "body_part": "upper_arms",
+      "equipment": "cable",
+      "body_part": "back",
       "primary_muscles": [
-        "triceps_brachii"
+        "biceps_brachii",
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "pectoralis_major"
+        "posterior_deltoid",
+        "rhomboids"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "arm_day",
-        "push_day",
+        "lower_back_safe",
         "knee_safe",
         "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "shoulder_safe"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "pull-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a flat bench and grip the inner curves of the EZ-bar.",
-        "Lower the bar to your chest with elbows tucked.",
-        "Press back up to full extension.",
-        "Repeat."
+        "Attach a straight bar to a lat pulldown machine.",
+        "Grip the bar with an underhand grip, shoulder-width apart.",
+        "Sit and secure your thighs under the pad.",
+        "Pull the bar down to your upper chest.",
+        "Squeeze your lats and biceps at the bottom.",
+        "Return the bar to the starting position with control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Leg dich auf eine flache Bank und greife die inneren Kurven der SZ-Stange.",
-        "Senke die Stange zur Brust, Ellbogen angelegt.",
-        "Drücke zurück bis zur vollen Streckung.",
-        "Wiederholen."
+        "Befestige eine gerade Stange am Latzuggerät.",
+        "Greife die Stange im Untergriff, schulterbreit.",
+        "Setze dich und sichere deine Oberschenkel unter dem Polster.",
+        "Ziehe die Stange bis zur oberen Brust herunter.",
+        "Spanne Latissimus und Bizeps am unteren Punkt an.",
+        "Führe die Stange kontrolliert zur Ausgangsposition zurück.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Túmbate en un banco plano y agarra las curvas internas de la barra Z.",
-        "Baja la barra hasta el pecho con los codos pegados.",
-        "Empuja hacia arriba hasta la extensión completa.",
-        "Repite."
+        "Coloca una barra recta en una máquina de jalón al pecho.",
+        "Sujeta la barra con agarre supino, al ancho de los hombros.",
+        "Siéntate y asegura tus muslos bajo la almohadilla.",
+        "Tira de la barra hacia la parte superior del pecho.",
+        "Contrae el dorsal y el bíceps en la parte baja.",
+        "Vuelve la barra a la posición inicial con control.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "The EZ-bar reduces wrist discomfort.",
-        "Keep the movement controlled."
+        "Keep your chest up and avoid leaning back excessively.",
+        "Pull with your elbows, not just your hands.",
+        "Squeeze your lats at the bottom of the movement."
       ],
       "tips_de": [
-        "Die SZ-Stange verringert die Handgelenkbelastung.",
-        "Führe die Bewegung kontrolliert aus."
+        "Halte die Brust aufrecht und lehne dich nicht übermäßig zurück.",
+        "Ziehe mit den Ellbogen, nicht nur mit den Händen.",
+        "Spanne den Latissimus am unteren Punkt der Bewegung an."
       ],
       "tips_es": [
-        "La barra Z reduce la incomodidad en las muñecas.",
-        "Mantén el movimiento controlado."
+        "Mantén el pecho erguido y evita inclinarte demasiado hacia atrás.",
+        "Tira con los codos, no solo con las manos.",
+        "Contrae el dorsal en la parte baja del movimiento."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/close-grip-ez-bar-bench-press-start.webp",
-          "peak": "images/flat/close-grip-ez-bar-bench-press-peak.webp"
+          "start": "images/flat/reverse-grip-lat-pulldown-start.webp",
+          "peak": "images/flat/reverse-grip-lat-pulldown-peak.webp"
         }
       }
-    },
-    {
-      "id": "close-grip-incline-bench",
-      "name_en": "Close-Grip Incline Bench Press",
-      "name_de": "Schrägbankdrücken enger Griff",
-      "name_es": "Press de Banca Inclinado con Agarre Cerrado",
-      "description_en": "An incline bench press with a close grip targeting the triceps and upper chest.",
-      "description_de": "Schrägbankdrücken mit engem Griff für Trizeps und obere Brust.",
-      "description_es": "Un press de banca inclinado con agarre cerrado que trabaja los tríceps y el pecho superior.",
+    },
+    {
+      "id": "reverse-lunge",
+      "name_en": "Reverse Lunge",
+      "name_de": "Rückwärts-Ausfallschritt",
+      "name_es": "Zancada Inversa",
+      "description_en": "A lunge variation stepping backward for better knee stability.",
+      "description_de": "Eine Ausfallschritt-Variante mit einem Schritt nach hinten für bessere Kniestabilität.",
+      "description_es": "Una variación de la zancada que da un paso hacia atrás para mayor estabilidad de rodilla.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_arms",
+      "equipment": "dumbbell",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "triceps_brachii"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "pectoralis_major"
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
+        "leg_day",
         "shoulder_safe",
-        "requires_bench"
+        "lower_back_safe",
+        "no_axial_load",
+        "knee_safe"
       ],
-      "variation_group": "bench-press",
-      "is_unilateral": false,
+      "variation_group": "lunge",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set bench to an incline. Grip the barbell with hands shoulder-width or closer.",
-        "Lower the bar to your upper chest.",
-        "Press back up.",
-        "Repeat."
+        "Stand holding dumbbells at your sides.",
+        "Step one leg back and lower your knee toward the floor.",
+        "Lower until your front thigh is parallel to the floor.",
+        "Push through your front heel to return to standing.",
+        "Repeat on both sides."
       ],
       "instructions_de": [
-        "Stelle die Bank auf Schrägposition. Greife die Langhantel schulterbreit oder enger.",
-        "Senke die Stange zur oberen Brust.",
-        "Drücke zurück nach oben.",
-        "Wiederholen."
+        "Stehe mit Kurzhanteln seitlich am Körper.",
+        "Mache mit einem Bein einen Schritt nach hinten und senke das Knie Richtung Boden.",
+        "Senke dich, bis der vordere Oberschenkel parallel zum Boden ist.",
+        "Drücke durch die vordere Ferse zurück in den Stand.",
+        "Wiederhole auf beiden Seiten."
       ],
       "instructions_es": [
-        "Ajusta el banco en inclinación. Agarra la barra con las manos a la anchura de los hombros o más juntas.",
-        "Baja la barra hasta el pecho superior.",
-        "Empuja hacia arriba.",
-        "Repite."
+        "Párate sosteniendo mancuernas a los costados.",
+        "Da un paso hacia atrás con una pierna y baja la rodilla hacia el suelo.",
+        "Baja hasta que el muslo delantero quede paralelo al suelo.",
+        "Empuja con el talón delantero para volver a la posición de pie.",
+        "Repite en ambos lados."
       ],
       "tips_en": [
-        "The incline increases the stretch on the long head of the triceps.",
-        "Tuck elbows to keep the focus on triceps."
+        "Keep the front knee tracking in line with your toes.",
+        "Stay upright through the torso rather than leaning forward.",
+        "Lower the back knee softly instead of dropping it to the floor."
       ],
       "tips_de": [
-        "Die Schrägposition erhöht die Dehnung am langen Trizepskopf.",
-        "Ellbogen anlegen, um den Fokus auf den Trizeps zu halten."
+        "Halte den Oberkörper aufrecht und den Blick nach vorn.",
+        "Achte darauf, dass das vordere Knie über dem Fuß bleibt.",
+        "Mache einen ausreichend großen Schritt nach hinten, um stabil zu stehen."
       ],
       "tips_es": [
-        "La inclinación aumenta el estiramiento de la cabeza larga de los tríceps.",
-        "Mantén los codos pegados para mantener el foco en los tríceps."
+        "Da el paso atrás lo bastante largo para que la rodilla delantera no pase del pie.",
+        "Mantén el torso erguido y las mancuernas pegadas al cuerpo.",
+        "Completa el mismo número de repeticiones con cada pierna."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/close-grip-incline-bench-start.webp",
-          "peak": "images/flat/close-grip-incline-bench-peak.webp"
+          "start": "images/flat/reverse-lunge-start.webp",
+          "peak": "images/flat/reverse-lunge-peak.webp"
         }
       }
     },
     {
-      "id": "close-grip-lat-pulldown",
-      "name_en": "Close Grip Lat Pulldown",
-      "name_de": "Enger Latzug",
-      "name_es": "Jalón al Pecho con Agarre Cerrado",
-      "description_en": "A lat pulldown variation using a close, parallel-grip handle to emphasize the lower lats and biceps.",
-      "description_de": "Eine Latzug-Variante mit engem, parallelem Griff, die den unteren Latissimus und den Bizeps betont.",
-      "description_es": "Una variante del jalón al pecho con agarre cerrado y paralelo que enfatiza la parte baja del dorsal y el bíceps.",
+      "id": "reverse-nordic-curl",
+      "name_en": "Reverse Nordic Curl",
+      "name_de": "Reverse Nordic Curl",
+      "name_es": "Nordic Curl Inverso",
+      "description_en": "A bodyweight quadriceps exercise performed kneeling, leaning the torso backward under control while keeping the hips extended.",
+      "description_de": "Eine Kniebeuge-Übung mit dem eigenen Körpergewicht für den Quadrizeps, bei der der Oberkörper im Knien kontrolliert nach hinten geneigt wird, während die Hüfte gestreckt bleibt.",
+      "description_es": "Un ejercicio de cuádriceps con el propio peso corporal, arrodillado, inclinando el torso hacia atrás con control mientras se mantiene la cadera extendida.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "back",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi"
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "brachialis",
-        "posterior_deltoid",
-        "rhomboids"
+        "hip_flexors",
+        "rectus_abdominis"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
         "lower_back_safe",
-        "knee_safe",
+        "shoulder_safe",
         "no_axial_load",
-        "shoulder_safe"
+        "knee_safe"
       ],
-      "variation_group": "pull-up",
+      "variation_group": "leg-extension",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit at a lat pulldown machine and secure your thighs under the pad.",
-        "Grip the close-grip handle with palms facing each other.",
-        "Pull the handle down to your upper chest.",
-        "Squeeze your lats at the bottom.",
-        "Return under control and repeat."
+        "Kneel on a pad with your feet flat and torso upright.",
+        "Keep your hips extended and core braced.",
+        "Slowly lean your torso backward while keeping your body in a straight line.",
+        "Lower as far as you can control with your quadriceps.",
+        "Pull yourself back up to the starting position.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Setze dich an ein Latzuggerät und sichere deine Oberschenkel unter dem Polster.",
-        "Greife den engen Griff mit zueinander zeigenden Handflächen.",
-        "Ziehe den Griff bis zur oberen Brust herunter.",
-        "Spanne den Latissimus am unteren Punkt an.",
-        "Kehre kontrolliert zurück und wiederhole."
+        "Knie dich auf ein Polster mit flachen Füßen und aufrechtem Oberkörper.",
+        "Halte die Hüfte gestreckt und den Rumpf angespannt.",
+        "Neige den Oberkörper langsam nach hinten, während der Körper eine gerade Linie bildet.",
+        "Senke dich so weit ab, wie du es mit dem Quadrizeps kontrollieren kannst.",
+        "Ziehe dich zurück in die Ausgangsposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en una máquina de jalón al pecho y asegura tus muslos bajo la almohadilla.",
-        "Sujeta el agarre cerrado con las palmas enfrentadas.",
-        "Tira de la barra hacia la parte superior del pecho.",
-        "Contrae el dorsal en la parte baja.",
-        "Vuelve con control y repite."
+        "Arrodíllate sobre una almohadilla con los pies planos y el torso erguido.",
+        "Mantén la cadera extendida y el core activado.",
+        "Inclina el torso lentamente hacia atrás manteniendo el cuerpo en línea recta.",
+        "Baja tanto como puedas controlar con el cuádriceps.",
+        "Vuelve a subir a la posición inicial.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Lean back only slightly, not excessively.",
-        "Avoid using momentum to pull the handle down.",
-        "Drive your elbows down and back, not just your hands."
+        "Keep your hips extended throughout — don't let them fold.",
+        "Lower only as far as you can control.",
+        "Use a pad under the knees for comfort."
       ],
       "tips_de": [
-        "Lehne dich nur leicht zurück, nicht übermäßig.",
-        "Vermeide Schwung beim Herunterziehen des Griffs.",
-        "Führe die Ellbogen nach unten und hinten, nicht nur die Hände."
+        "Halte die Hüfte durchgehend gestreckt — lass sie nicht einknicken.",
+        "Senke dich nur so weit ab, wie du es kontrollieren kannst.",
+        "Nutze ein Polster unter den Knien für mehr Komfort."
       ],
       "tips_es": [
-        "Inclínate hacia atrás solo ligeramente, no en exceso.",
-        "Evita usar impulso para bajar la barra.",
-        "Lleva los codos hacia abajo y atrás, no solo las manos."
+        "Mantén la cadera extendida en todo momento, sin que se doble.",
+        "Baja solo hasta donde puedas controlar el movimiento.",
+        "Usa una almohadilla bajo las rodillas para mayor comodidad."
       ],
-      "met": 6.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/close-grip-lat-pulldown-start.webp",
-          "peak": "images/flat/close-grip-lat-pulldown-peak.webp"
+          "start": "images/flat/reverse-nordic-curl-start.webp",
+          "peak": "images/flat/reverse-nordic-curl-peak.webp"
         }
       }
     },
     {
-      "id": "close-grip-pull-ups",
-      "name_en": "Close-Grip Pull-Ups",
-      "name_de": "Klimmzüge enger Griff",
-      "name_es": "Dominadas con Agarre Cerrado",
-      "description_en": "A pull-up with a narrow overhand grip that increases biceps and inner-back activation.",
-      "description_de": "Klimmzug mit engem Überhandgriff, der Bizeps und inneren Rücken stärker aktiviert.",
-      "description_es": "Una dominada con agarre prono estrecho que aumenta la activación de los bíceps y la parte interna de la espalda.",
+      "id": "reverse-plank",
+      "name_en": "Reverse Plank",
+      "name_de": "Reverse Plank",
+      "name_es": "Plancha Inversa",
+      "description_en": "An isometric hold with the body facing upward, training the glutes, spinal erectors, and shoulder stability.",
+      "description_de": "Eine statische Halteübung, bei der die Hüfte aus dem rückwärtigen Stütz angehoben wird, um Gesäß und Rückenstrecker zu kräftigen.",
+      "description_es": "Una plancha invertida isométrica con el pecho hacia arriba, que fortalece los glúteos y los erectores de la columna.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "body_part": "core",
       "primary_muscles": [
-        "biceps_brachii",
-        "latissimus_dorsi"
+        "erector_spinae",
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "rhomboids"
+        "hamstrings",
+        "posterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "calisthenics",
         "knee_safe",
         "no_axial_load",
         "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "pull-up",
+      "variation_group": "plank",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hang from a pull-up bar with hands shoulder-width or narrower, palms away.",
-        "Pull yourself up until chin clears the bar.",
-        "Lower under control.",
-        "Repeat."
+        "Sit on the floor with your legs extended in front of you.",
+        "Place your hands behind you with fingers pointing toward your feet.",
+        "Lift your hips off the floor to form a straight line from head to heels.",
+        "Squeeze your glutes and brace your core.",
+        "Hold the position for the desired duration.",
+        "Lower your hips with control to exit."
       ],
       "instructions_de": [
-        "Hänge an der Klimmzugstange, Hände schulterbreit oder enger, Handflächen weg.",
-        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
-        "Kontrolliert absenken.",
-        "Wiederholen."
+        "Setze dich auf den Boden, Beine ausgestreckt.",
+        "Platziere die Hände hinter dir, Finger zeigen zu den Füßen.",
+        "Hebe die Hüfte vom Boden, bis du eine gerade Linie von Kopf bis Fersen bildest.",
+        "Spanne Gesäß und Rumpf an.",
+        "Halte die Position für die gewünschte Zeit.",
+        "Senke die Hüfte kontrolliert zum Ausstieg."
       ],
       "instructions_es": [
-        "Cuélgate de la barra de dominadas con las manos a la anchura de los hombros o más juntas, palmas mirando hacia afuera.",
-        "Súbete hasta que la barbilla supere la barra.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Siéntate en el suelo con las piernas extendidas al frente.",
+        "Coloca las manos detrás de ti con los dedos apuntando hacia los pies.",
+        "Eleva las caderas del suelo para formar una línea recta de la cabeza a los talones.",
+        "Aprieta los glúteos y contrae el core.",
+        "Mantén la posición durante el tiempo deseado.",
+        "Baja las caderas con control para salir."
       ],
       "tips_en": [
-        "The narrow grip increases biceps involvement.",
-        "Avoid kipping for strength development."
+        "Don't let your hips sag as the hold progresses.",
+        "Keep your gaze up to maintain a neutral neck.",
+        "Press evenly through your palms to reduce wrist strain."
       ],
       "tips_de": [
-        "Der enge Griff erhöht die Bizepsbeteiligung.",
-        "Vermeide Schwung für eine effektive Kraftentwicklung."
+        "Verteile das Gewicht gleichmäßig auf Hände und Fersen.",
+        "Lass den Kopf nicht in den Nacken fallen.",
+        "Atme gleichmäßig weiter, statt die Luft anzuhalten."
       ],
       "tips_es": [
-        "El agarre estrecho aumenta la participación de los bíceps.",
-        "Evita los impulsos para el desarrollo de fuerza."
+        "Mantén la cadera alta; si baja, descansa y repite.",
+        "No dejes caer la cabeza hacia atrás; alarga el cuello.",
+        "Reparte el peso entre talones y manos, con los hombros lejos de las orejas."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/close-grip-pull-ups-start.webp",
-          "peak": "images/flat/close-grip-pull-ups-peak.webp"
+          "main": "images/flat/reverse-plank-main.webp"
         }
       }
     },
     {
-      "id": "close-grip-push-ups",
-      "name_en": "Close Grip Push Ups",
-      "name_de": "Enger Liegestütz",
-      "name_es": "Flexiones con Agarre Cerrado",
-      "description_en": "A push-up variation with hands placed close together to emphasize the triceps.",
-      "description_de": "Eine Liegestütz-Variante mit eng zusammenstehenden Händen, die den Trizeps betont.",
-      "description_es": "Una variante de flexión con las manos juntas que enfatiza el tríceps.",
+      "id": "reverse-plank-dips",
+      "name_en": "Reverse Plank Dips",
+      "name_de": "Reverse Plank Dips",
+      "name_es": "Fondos en Plancha Invertida",
+      "description_en": "Triceps dips from a straight-leg reverse plank: the legs stay extended and the hips high while the elbows bend and straighten.",
+      "description_de": "Trizeps-Dips aus dem umgekehrten Plank mit gestreckten Beinen: die Beine bleiben lang und die Hüfte hoch, während sich die Ellbogen beugen und strecken.",
+      "description_es": "Fondos de tríceps desde una plancha invertida con las piernas estiradas: las piernas permanecen largas y las caderas altas mientras los codos se flexionan y estiran.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "body_part": "chest",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "pectoralis_major",
         "triceps_brachii"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "serratus_anterior"
+        "erector_spinae",
+        "gluteus_maximus",
+        "posterior_deltoid"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "calisthenics"
       ],
-      "variation_group": "push-up",
+      "variation_group": "plank",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Assume a push-up position with hands directly under your shoulders.",
-        "Keep your elbows tucked close to your ribs.",
-        "Lower your chest toward the floor.",
-        "Press back up to the starting position.",
-        "Repeat for the desired number of reps."
+        "Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward.",
+        "Press into the hands and heels and lift the hips into a straight-leg reverse plank.",
+        "Bend the elbows straight back and lower the hips a short way towards the floor.",
+        "Push back up until the arms lock out, keeping the hips high.",
+        "Repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Nimm eine Liegestützposition mit den Händen direkt unter den Schultern ein.",
-        "Halte die Ellbogen eng am Rumpf.",
-        "Senke die Brust in Richtung Boden ab.",
-        "Drücke dich zurück in die Ausgangsposition.",
+        "Setz dich mit gestreckten Beinen hin, die Hände hinter der Hüfte am Boden, die Finger zeigen nach vorn.",
+        "Druck über Hände und Fersen und heb die Hüfte in einen umgekehrten Plank mit gestreckten Beinen.",
+        "Beug die Ellbogen gerade nach hinten und senk die Hüfte ein Stück Richtung Boden.",
+        "Druck dich zurück nach oben, bis die Arme gestreckt sind, die Hüfte bleibt hoch.",
         "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Adopta una posición de flexión con las manos directamente bajo los hombros.",
-        "Mantén los codos pegados a las costillas.",
-        "Baja el pecho hacia el suelo.",
-        "Empuja de vuelta a la posición inicial.",
-        "Repite el número de repeticiones deseado."
+        "Siéntate con las piernas estiradas y las manos en el suelo detrás de las caderas, con los dedos hacia delante.",
+        "Empuja con manos y talones y eleva las caderas a una plancha invertida con las piernas estiradas.",
+        "Flexiona los codos hacia atrás y baja un poco las caderas hacia el suelo.",
+        "Empuja de nuevo hasta bloquear los brazos, manteniendo las caderas altas.",
+        "Repite las veces indicadas."
       ],
       "tips_en": [
-        "Keep your elbows tracking backward, not flared out.",
-        "Maintain a rigid plank position throughout.",
-        "Slow the descent for greater triceps activation."
+        "Keep the hips lifted at the bottom; sitting down between reps removes the load.",
+        "Keep the elbows tracking straight back rather than flaring outwards.",
+        "Bend the knees if the straight-leg version is too demanding on the hamstrings."
       ],
       "tips_de": [
-        "Führe die Ellbogen nach hinten, nicht seitlich abgespreizt.",
-        "Halte den Rumpf während der gesamten Bewegung stabil.",
-        "Senke langsam ab für mehr Trizeps-Aktivierung."
+        "Lass die Hüfte unten angehoben; dich zwischen den Wiederholungen hinzusetzen nimmt die Last raus.",
+        "Führ die Ellbogen gerade nach hinten, statt sie nach außen ausweichen zu lassen.",
+        "Beug die Knie, wenn die gestreckte Variante die Beinrückseite überfordert."
       ],
       "tips_es": [
-        "Lleva los codos hacia atrás, no hacia los lados.",
-        "Mantén el cuerpo rígido como una tabla durante todo el movimiento.",
-        "Baja despacio para mayor activación del tríceps."
+        "Mantén las caderas elevadas abajo; sentarte entre repeticiones quita la carga.",
+        "Lleva los codos rectos hacia atrás en lugar de abrirlos hacia fuera.",
+        "Flexiona las rodillas si la versión con piernas estiradas exige demasiado a los isquiotibiales."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/close-grip-push-ups-start.webp",
-          "peak": "images/flat/close-grip-push-ups-peak.webp"
+          "start": "images/flat/reverse-plank-dips-start.webp",
+          "peak": "images/flat/reverse-plank-dips-peak.webp"
         }
       }
     },
     {
-      "id": "concentration-curl",
-      "name_en": "Concentration Curl",
-      "name_de": "Concentration Curl",
-      "name_es": "Curl de Concentración",
-      "description_en": "An isolation curl performed seated for peak bicep contraction.",
-      "description_de": "Ein Isolations-Curl im Sitzen für maximale Bizepsspitzenkontraktion.",
-      "description_es": "Un curl de aislamiento realizado sentado para la máxima contracción del bíceps.",
+      "id": "reverse-tabletop-hip-pulses",
+      "name_en": "Reverse Tabletop Hip Pulses",
+      "name_de": "Hüftpulse im umgekehrten Tischsitz",
+      "name_es": "Pulsos de Cadera en Mesa Invertida",
+      "description_en": "Glute pulses from the reverse tabletop position: the arms stay straight and only the hips drop and lift, which keeps the work in the glutes rather than the triceps.",
+      "description_de": "Gesäßpulse aus dem umgekehrten Tischsitz: die Arme bleiben gestreckt und nur die Hüfte senkt und hebt sich, sodass die Arbeit im Gesäß bleibt statt im Trizeps.",
+      "description_es": "Pulsos de glúteo desde la mesa invertida: los brazos permanecen estirados y solo las caderas bajan y suben, de modo que el trabajo se queda en el glúteo y no en el tríceps.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "biceps_brachii"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "brachialis"
+        "erector_spinae",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "calisthenics"
       ],
-      "variation_group": "bicep-curl",
-      "is_unilateral": true,
-      "is_bodyweight": false,
+      "variation_group": "plank",
+      "is_unilateral": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit on a bench with legs spread, holding a dumbbell in one hand.",
-        "Brace your elbow against the inside of your thigh.",
-        "Curl the dumbbell up toward your shoulder.",
-        "Lower with control.",
-        "Repeat on both sides."
+        "Sit with the knees bent, the feet flat and the hands on the floor behind you.",
+        "Press into the hands and feet and lift the hips until the trunk is level with the knees.",
+        "Keeping the elbows straight, lower the hips a few centimetres.",
+        "Squeeze the glutes to lift them back to level.",
+        "Pulse for the desired number of repetitions and lower down."
       ],
       "instructions_de": [
-        "Setze dich auf eine Bank mit gespreizten Beinen, halte eine Kurzhantel in einer Hand.",
-        "Stütze den Ellbogen an der Innenseite des Oberschenkels ab.",
-        "Curle die Kurzhantel zur Schulter.",
-        "Kontrolliert absenken.",
-        "Beidseitig wiederholen."
+        "Setz dich mit gebeugten Knien und flachen Füßen hin, die Hände hinter dir am Boden.",
+        "Druck über Hände und Füße und heb die Hüfte, bis der Rumpf auf Kniehöhe ist.",
+        "Halte die Ellbogen gestreckt und senk die Hüfte ein paar Zentimeter.",
+        "Spann das Gesäß an und heb sie zurück auf Höhe.",
+        "Pulse für die gewünschte Anzahl an Wiederholungen und senk dich ab."
       ],
       "instructions_es": [
-        "Siéntate en un banco con las piernas separadas y sujeta una mancuerna en una mano.",
-        "Apoya el codo en la cara interna del muslo.",
-        "Sube la mancuerna hacia el hombro.",
-        "Baja con control.",
-        "Repite en ambos lados."
+        "Siéntate con las rodillas flexionadas, los pies apoyados y las manos en el suelo detrás de ti.",
+        "Empuja con manos y pies y eleva las caderas hasta que el tronco quede a la altura de las rodillas.",
+        "Con los codos estirados, baja las caderas unos centímetros.",
+        "Aprieta los glúteos para volver a subirlas al nivel.",
+        "Pulsa las veces indicadas y baja."
       ],
       "tips_en": [
-        "Keep your upper arm vertical and let only the forearm move.",
-        "Avoid swinging your torso to help the weight up.",
-        "Match the reps on each arm to avoid muscle imbalances."
+        "Keep the arms locked: bending the elbows turns this into a dip.",
+        "Drive the lift from the heels and the glutes, not from the lower back.",
+        "Keep the chest open and the shoulders down away from the ears."
       ],
       "tips_de": [
-        "Curle ohne Schwung aus dem Oberkörper.",
-        "Spanne den Bizeps am höchsten Punkt kurz maximal an.",
-        "Beginne mit dem schwächeren Arm und mache beidseitig gleich viele Wiederholungen."
+        "Halte die Arme gestreckt: gebeugte Ellbogen machen daraus einen Dip.",
+        "Treib den Lift aus Fersen und Gesäß an, nicht aus dem unteren Rücken.",
+        "Halte die Brust offen und die Schultern von den Ohren weg."
       ],
       "tips_es": [
-        "No balancees el torso para ayudarte a subir.",
-        "Gira ligeramente la muñeca hacia fuera para contraer más el bíceps.",
-        "Trabaja ambos brazos por igual, empezando por el más débil."
+        "Mantén los brazos bloqueados: flexionar los codos convierte esto en un fondo.",
+        "Impulsa desde los talones y los glúteos, no desde la zona lumbar.",
+        "Mantén el pecho abierto y los hombros lejos de las orejas."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/concentration-curl-start.webp",
-          "peak": "images/flat/concentration-curl-peak.webp"
+          "start": "images/flat/reverse-tabletop-hip-pulses-start.webp",
+          "peak": "images/flat/reverse-tabletop-hip-pulses-peak.webp"
         }
       }
     },
     {
-      "id": "cross-body-hammer-curl",
-      "name_en": "Cross Body Hammer Curl",
-      "name_de": "Cross-Body-Hammer-Curl",
-      "name_es": "Curl Martillo Cruzado",
-      "description_en": "A neutral-grip curl bringing the dumbbell across the body toward the opposite shoulder, emphasizing the brachialis and forearms.",
-      "description_de": "Ein Curl mit neutralem Griff, bei dem du die Kurzhantel quer über den Körper zur gegenüberliegenden Schulter führst und so Brachialis und Unterarme betonst.",
-      "description_es": "Un curl con agarre neutro que lleva la mancuerna cruzando el cuerpo hacia el hombro opuesto, enfatizando el braquial y los antebrazos.",
+      "id": "reverse-tabletop-hold",
+      "name_en": "Reverse Tabletop Hold",
+      "name_de": "Umgekehrter Tischsitz - Halt",
+      "name_es": "Mesa Invertida Isométrica",
+      "description_en": "A static reverse tabletop: knees bent, hands under the shoulders behind the body, hips lifted level with the knees and held, so the glutes and the whole back of the trunk work isometrically.",
+      "description_de": "Ein statischer umgekehrter Tischsitz: Knie gebeugt, Hände unter den Schultern hinter dem Körper, die Hüfte auf Kniehöhe angehoben und gehalten, sodass Gesäß und gesamte Rumpfrückseite isometrisch arbeiten.",
+      "description_es": "Una mesa invertida estática: rodillas flexionadas, manos bajo los hombros por detrás del cuerpo, caderas elevadas a la altura de las rodillas y sostenidas, de modo que los glúteos y toda la parte posterior del tronco trabajan de forma isométrica.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
       "primary_muscles": [
-        "brachialis",
-        "brachioradialis"
+        "erector_spinae",
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "forearm_flexors"
+        "hamstrings",
+        "posterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "core",
+        "calisthenics"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "plank",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand tall holding a dumbbell in each hand with a neutral grip.",
-        "Curl one dumbbell up across your body toward the opposite shoulder.",
-        "Keep your elbow stationary at your side.",
-        "Lower under control and repeat on the other side.",
-        "Continue alternating for the desired number of reps."
+        "Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels.",
+        "Press into the hands and feet and lift the hips until the trunk is level with the knees.",
+        "Open the chest, draw the shoulders away from the ears and look straight ahead.",
+        "Hold the position for the prescribed time with the hips high.",
+        "Lower the hips under control to finish."
       ],
       "instructions_de": [
-        "Stehe aufrecht mit einer Kurzhantel in jeder Hand, neutraler Griff.",
-        "Curle eine Kurzhantel quer über den Körper zur gegenüberliegenden Schulter.",
-        "Halte den Ellbogen seitlich ruhig.",
-        "Senke kontrolliert ab und wiederhole auf der anderen Seite.",
-        "Alterniere für die gewünschte Anzahl an Wiederholungen."
+        "Setz dich mit gebeugten Knien und flachen Füßen hin, die Hände hinter dir am Boden, die Finger zeigen zu den Fersen.",
+        "Druck über Hände und Füße und heb die Hüfte, bis der Rumpf auf Kniehöhe ist.",
+        "Öffne die Brust, zieh die Schultern von den Ohren weg und schau geradeaus.",
+        "Halte die Position für die vorgegebene Zeit mit hoher Hüfte.",
+        "Senk die Hüfte kontrolliert ab."
       ],
       "instructions_es": [
-        "De pie, sujeta una mancuerna en cada mano con agarre neutro.",
-        "Sube una mancuerna cruzando el cuerpo hacia el hombro opuesto.",
-        "Mantén el codo fijo a tu costado.",
-        "Baja de forma controlada y repite del otro lado.",
-        "Continúa alternando el número de repeticiones deseado."
+        "Siéntate con las rodillas flexionadas, los pies apoyados y las manos en el suelo detrás de ti, con los dedos hacia los talones.",
+        "Empuja con manos y pies y eleva las caderas hasta que el tronco quede a la altura de las rodillas.",
+        "Abre el pecho, aleja los hombros de las orejas y mira al frente.",
+        "Mantén la posición durante el tiempo indicado con las caderas altas.",
+        "Baja las caderas de forma controlada para terminar."
       ],
       "tips_en": [
-        "Keep your elbow pinned at your side throughout the curl.",
-        "Avoid swinging your torso to lift the weight.",
-        "Lower under control rather than letting the dumbbell drop."
+        "Push the floor away rather than hanging on the shoulders.",
+        "Keep the knees stacked over the ankles and pointing straight ahead.",
+        "Let the head follow the line of the spine instead of dropping it back."
       ],
       "tips_de": [
-        "Halte den Ellbogen während des gesamten Curls fest an der Seite.",
-        "Vermeide es, den Oberkörper zu schwingen, um das Gewicht zu heben.",
-        "Senke kontrolliert ab, statt die Hantel fallen zu lassen."
+        "Druck den Boden weg, statt in den Schultern zu hängen.",
+        "Halte die Knie über den Sprunggelenken und gerade nach vorn zeigend.",
+        "Lass den Kopf der Linie der Wirbelsäule folgen, statt ihn nach hinten fallen zu lassen."
       ],
       "tips_es": [
-        "Mantén el codo pegado al costado durante todo el curl.",
-        "Evita balancear el torso para levantar el peso.",
-        "Baja con control en lugar de dejar caer la mancuerna."
+        "Empuja el suelo en lugar de colgarte de los hombros.",
+        "Mantén las rodillas sobre los tobillos y apuntando al frente.",
+        "Deja que la cabeza siga la línea de la columna en lugar de dejarla caer hacia atrás."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/cross-body-hammer-curl-start.webp",
-          "peak": "images/flat/cross-body-hammer-curl-peak.webp"
+          "main": "images/flat/reverse-tabletop-hold-main.webp"
         }
       }
     },
     {
-      "id": "crunches",
-      "name_en": "Crunches",
-      "name_de": "Crunches",
-      "name_es": "Crunches",
-      "description_en": "A basic abdominal exercise focusing on the rectus abdominis.",
-      "description_de": "Eine grundlegende Bauchübung mit Fokus auf den geraden Bauchmuskel.",
-      "description_es": "Un ejercicio abdominal básico enfocado en el recto abdominal.",
+      "id": "revolved-chair-pose",
+      "name_en": "Revolved Chair Pose",
+      "name_de": "Gedrehte Stuhlhaltung",
+      "name_es": "Postura de la Silla Girada",
+      "description_en": "Chair pose with a closed twist: the hips stay level and low while the chest rotates and one elbow hooks outside the opposite thigh.",
+      "description_de": "Stuhlhaltung mit geschlossener Drehung: die Hüften bleiben tief und waagerecht, während sich die Brust dreht und ein Ellbogen außen am gegenüberliegenden Oberschenkel einhakt.",
+      "description_es": "La postura de la silla con una torsión cerrada: las caderas se mantienen bajas y niveladas mientras el pecho rota y un codo se engancha por fuera del muslo contrario.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
       "body_part": "core",
       "primary_muscles": [
-        "rectus_abdominis"
+        "obliques",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "obliques"
+        "erector_spinae",
+        "gluteus_maximus"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
         "core",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "calisthenics"
       ],
-      "variation_group": "crunch",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie on your back with knees bent and hands behind your head.",
-        "Curl your upper body toward your knees, lifting your shoulder blades off the floor.",
-        "Squeeze your abs at the top.",
-        "Lower with control.",
-        "Repeat."
+        "Set up in chair pose with the knees bent, the hips back and the palms together at the chest.",
+        "Keep the knees level with each other so the hips do not open into the twist.",
+        "Rotate the chest to one side and hook the opposite elbow outside that thigh.",
+        "Press the palms together and hold for the prescribed time, lengthening the spine on each inhale.",
+        "Come back to centre and repeat on the other side."
       ],
       "instructions_de": [
-        "Leg dich auf den Rücken, Knie gebeugt, Hände hinter dem Kopf.",
-        "Rolle den Oberkörper zu den Knien, hebe die Schulterblätter vom Boden.",
-        "Spanne die Bauchmuskulatur oben an.",
-        "Kontrolliert absenken.",
-        "Wiederholen."
+        "Geh in die Stuhlhaltung: Knie gebeugt, Hüften zurück, Handflächen vor der Brust zusammen.",
+        "Halte die Knie auf gleicher Höhe, damit sich die Hüften nicht in die Drehung öffnen.",
+        "Dreh die Brust zu einer Seite und hak den gegenüberliegenden Ellbogen außen am Oberschenkel ein.",
+        "Druck die Handflächen gegeneinander und halte für die vorgegebene Zeit, mit jedem Einatmen länger werdend.",
+        "Komm zur Mitte zurück und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Túmbate boca arriba con las rodillas dobladas y las manos detrás de la cabeza.",
-        "Enrolla el tronco superior hacia las rodillas levantando los omóplatos del suelo.",
-        "Aprieta el abdomen en la posición superior.",
-        "Baja con control.",
-        "Repite."
+        "Colócate en la postura de la silla con las rodillas flexionadas, las caderas atrás y las palmas juntas frente al pecho.",
+        "Mantén las rodillas a la misma altura para que las caderas no se abran hacia la torsión.",
+        "Gira el pecho hacia un lado y engancha el codo contrario por fuera de ese muslo.",
+        "Presiona las palmas entre sí y mantén durante el tiempo indicado, alargando la columna en cada inhalación.",
+        "Vuelve al centro y repite del otro lado."
       ],
       "tips_en": [
-        "Avoid pulling on your neck with your hands.",
-        "Exhale as you curl up and inhale on the way down.",
-        "Keep your lower back pressed into the floor throughout."
+        "Line the knees up before you twist; a knee sliding forward fakes most of the rotation.",
+        "Rotate from the mid-back rather than pulling with the arm against the leg.",
+        "Keep the weight in the heels so the position stays a squat, not a lean."
       ],
       "tips_de": [
-        "Zieh nicht mit den Händen am Nacken.",
-        "Halte den unteren Rücken während der gesamten Bewegung am Boden.",
-        "Atme beim Aufrollen aktiv aus, das verstärkt die Bauchspannung."
+        "Bring die Knie vor der Drehung auf eine Linie - rutscht ein Knie nach vorn, täuscht es die halbe Rotation vor.",
+        "Dreh aus dem mittleren Rücken, statt mit dem Arm gegen das Bein zu hebeln.",
+        "Lass das Gewicht in den Fersen, damit die Haltung eine Hocke bleibt und kein Vorlehnen wird."
       ],
       "tips_es": [
-        "No tires del cuello con las manos al subir.",
-        "Exhala al subir y mantén la zona lumbar pegada al suelo.",
-        "Piensa en acercar las costillas a la pelvis, no en sentarte."
+        "Alinea las rodillas antes de girar; una rodilla que se adelanta finge la mayor parte de la rotación.",
+        "Gira desde la zona media de la espalda en lugar de hacer palanca con el brazo contra la pierna.",
+        "Mantén el peso en los talones para que la postura siga siendo una sentadilla y no una inclinación."
       ],
-      "met": 3.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/crunches-start.webp",
-          "peak": "images/flat/crunches-peak.webp"
+          "main": "images/flat/revolved-chair-pose-main.webp"
         }
       }
     },
     {
-      "id": "db-bench-press",
-      "name_en": "Dumbbell Bench Press",
-      "name_de": "Kurzhantel-Bankdrücken",
-      "name_es": "Press de Banca con Mancuernas",
-      "description_en": "A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press.",
-      "description_de": "Eine Grundübung für die Brust mit Kurzhanteln, die einen größeren Bewegungsradius als das Langhantel-Bankdrücken ermöglicht.",
-      "description_es": "Un ejercicio compuesto de pecho con mancuernas que permite mayor rango de movimiento que el press de banca con barra.",
+      "id": "revolved-crescent-lunge",
+      "name_en": "Revolved Crescent Lunge",
+      "name_de": "Gedrehter Hoher Ausfallschritt",
+      "name_es": "Zancada Alta Girada",
+      "description_en": "A high lunge with a closed twist: the back heel stays lifted, the hips face forward and the chest rotates over the front thigh.",
+      "description_de": "Hoher Ausfallschritt mit geschlossener Drehung: die hintere Ferse bleibt angehoben, die Hüften zeigen nach vorn, die Brust dreht über den vorderen Oberschenkel.",
+      "description_es": "Una zancada alta con torsión cerrada: el talón trasero sigue elevado, las caderas miran al frente y el pecho rota sobre el muslo delantero.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "chest",
+      "body_part": "core",
       "primary_muscles": [
-        "pectoralis_major"
+        "obliques",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "erector_spinae",
+        "hip_flexors"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "core",
+        "calisthenics"
       ],
-      "variation_group": "bench-press",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Lie on a flat bench holding a dumbbell in each hand at chest level.",
-        "Press the dumbbells up until your arms are fully extended.",
-        "Lower them slowly back to the start.",
-        "Repeat."
+        "Step into a high lunge with the front knee over the ankle and the back heel lifted.",
+        "Bring the palms together at the chest and square both hips towards the front of the mat.",
+        "Rotate the chest towards the front leg and hook the opposite elbow outside the thigh.",
+        "Hold the twist for the prescribed time, pressing the back heel towards the wall behind you.",
+        "Unwind and repeat on the other side."
       ],
       "instructions_de": [
-        "Leg dich auf eine flache Bank mit je einer Kurzhantel auf Brusthöhe.",
-        "Drücke die Kurzhanteln nach oben, bis die Arme vollständig gestreckt sind.",
-        "Senke sie langsam zurück zum Start.",
-        "Wiederholen."
+        "Geh in den hohen Ausfallschritt, das vordere Knie über dem Sprunggelenk, die hintere Ferse angehoben.",
+        "Bring die Handflächen vor der Brust zusammen und richte beide Hüften zur Mattenvorderkante aus.",
+        "Dreh die Brust zum vorderen Bein und hak den gegenüberliegenden Ellbogen außen am Oberschenkel ein.",
+        "Halte die Drehung für die vorgegebene Zeit und druck die hintere Ferse Richtung Wand hinter dir.",
+        "Dreh zurück und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Túmbate en un banco plano sosteniendo una mancuerna en cada mano a la altura del pecho.",
-        "Empuja las mancuernas hacia arriba hasta extender completamente los brazos.",
-        "Bájalas lentamente hasta la posición inicial.",
-        "Repite."
+        "Colócate en zancada alta con la rodilla delantera sobre el tobillo y el talón trasero elevado.",
+        "Junta las palmas frente al pecho y cuadra ambas caderas hacia el frente de la esterilla.",
+        "Gira el pecho hacia la pierna delantera y engancha el codo contrario por fuera del muslo.",
+        "Mantén la torsión durante el tiempo indicado, empujando el talón trasero hacia la pared de detrás.",
+        "Deshaz la torsión y repite del otro lado."
       ],
       "tips_en": [
-        "Keep wrists neutral throughout.",
-        "Squeeze your chest at the top of the movement."
+        "Keep the back leg straight and long; it is what stops the twist collapsing into the hips.",
+        "Drop the back knee to the floor for an easier version with the same rotation.",
+        "Lengthen the spine first, then rotate — twisting a rounded back gets you nowhere."
       ],
       "tips_de": [
-        "Halte die Handgelenke neutral.",
-        "Spanne die Brust oben in der Bewegung an."
+        "Halte das hintere Bein gestreckt und lang - es verhindert, dass die Drehung in die Hüfte sackt.",
+        "Setz das hintere Knie ab für eine leichtere Variante mit derselben Rotation.",
+        "Verlänger zuerst die Wirbelsäule und dreh dann - einen runden Rücken zu drehen bringt nichts."
       ],
       "tips_es": [
-        "Mantén las muñecas neutras durante todo el ejercicio.",
-        "Aprieta el pecho en la parte superior del movimiento."
+        "Mantén la pierna trasera estirada y larga; es lo que impide que la torsión se hunda en las caderas.",
+        "Baja la rodilla trasera al suelo para una versión más sencilla con la misma rotación.",
+        "Alarga primero la columna y gira después: torcer una espalda redondeada no lleva a ningún sitio."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/db-bench-press-start.webp",
-          "peak": "images/flat/db-bench-press-peak.webp"
+          "main": "images/flat/revolved-crescent-lunge-main.webp"
         }
       }
     },
     {
-      "id": "db-fly",
-      "name_en": "Dumbbell Fly",
-      "name_de": "Kurzhantel-Flys",
-      "name_es": "Aperturas con Mancuernas",
-      "description_en": "An isolation exercise that stretches and contracts the pectorals through a wide arc of motion.",
-      "description_de": "Eine Isolationsübung, die den Brustmuskel durch einen weiten Bewegungsbogen dehnt und kontrahiert.",
-      "description_es": "Un ejercicio de aislamiento que estira y contrae el pectoral a través de un amplio arco de movimiento.",
+      "id": "ring-dead-hang",
+      "name_en": "Ring Dead Hang",
+      "name_de": "Ring Dead Hang",
+      "name_es": "Cuelgue Estático en Anillas",
+      "description_en": "A passive hang from gymnastic rings. The free-rotating grip recruits more stabilisers in the hands, forearms, and shoulder girdle than a fixed bar.",
+      "description_de": "Ein passiver Hang an Turnringen. Der frei rotierende Griff aktiviert mehr Stabilisatoren in Händen, Unterarmen und Schultergürtel als eine feste Stange.",
+      "description_es": "Un cuelgue pasivo en anillas de gimnasia. El agarre de rotación libre recluta más estabilizadores en las manos, los antebrazos y la cintura escapular que una barra fija.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "chest",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "rings",
+      "body_part": "back",
       "primary_muscles": [
-        "pectoralis_major"
+        "forearm_flexors"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "latissimus_dorsi",
+        "rectus_abdominis",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe",
-        "requires_bench"
+        "no_axial_load",
+        "lower_back_safe"
       ],
-      "variation_group": "chest-fly",
+      "variation_group": "static-hold",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie flat on a bench with dumbbells held above your chest, palms facing each other.",
-        "With a slight bend in the elbows, lower the dumbbells out to the sides.",
-        "Return to the start by squeezing your chest.",
-        "Repeat."
+        "Grip a pair of gymnastic rings with a neutral grip, palms facing each other.",
+        "Hang with your arms fully extended and feet off the ground.",
+        "Let the rings rotate naturally; do not fight the grip.",
+        "Keep your shoulders engaged (no shrug to the ears) and core lightly braced.",
+        "Hold for the desired duration."
       ],
       "instructions_de": [
-        "Leg dich auf eine Bank, Kurzhanteln über der Brust, Handflächen zueinander.",
-        "Senke die Kurzhanteln mit leicht gebeugten Ellbogen seitlich nach unten.",
-        "Kehre zum Start zurück, indem du die Brust anspannst.",
-        "Wiederholen."
+        "Greife ein Paar Turnringe im neutralen Griff, Handflächen zueinander.",
+        "Hänge mit vollständig gestreckten Armen, Füße vom Boden.",
+        "Lass die Ringe frei rotieren – kämpfe nicht dagegen an.",
+        "Halte die Schultern aktiv (nicht zu den Ohren ziehen) und den Rumpf leicht angespannt.",
+        "Halte für die gewünschte Dauer."
       ],
       "instructions_es": [
-        "Túmbate en un banco con las mancuernas sobre el pecho y las palmas mirándose entre sí.",
-        "Con una ligera flexión de codos, baja las mancuernas hacia los lados.",
-        "Regresa a la posición inicial apretando el pecho.",
-        "Repite."
+        "Agarra un par de anillas de gimnasia con agarre neutro, palmas enfrentadas entre sí.",
+        "Cuélgate con los brazos completamente extendidos y los pies fuera del suelo.",
+        "Deja que las anillas giren naturalmente; no luches contra el agarre.",
+        "Mantén los hombros activos (sin encogerlos hacia las orejas) y el core ligeramente apretado.",
+        "Mantén la posición durante el tiempo deseado."
       ],
       "tips_en": [
-        "Keep a consistent bend in the elbows throughout.",
-        "Do not let the dumbbells go too low."
+        "Breathe steadily rather than holding your breath.",
+        "Build hold duration gradually as your grip strengthens.",
+        "Step down under control before your grip fails completely."
       ],
       "tips_de": [
-        "Behalte die Ellbogenbeugung während der gesamten Bewegung bei.",
-        "Lass die Kurzhanteln nicht zu weit nach unten sinken."
+        "Steigere die Hängezeit schrittweise von Einheit zu Einheit.",
+        "Halte die Beine ruhig, damit du nicht ins Pendeln gerätst.",
+        "Steige am Ende kontrolliert ab, statt dich fallen zu lassen."
       ],
       "tips_es": [
-        "Mantén una flexión constante en los codos durante todo el ejercicio.",
-        "No bajes demasiado las mancuernas."
+        "Empieza con series cortas y aumenta el tiempo de forma progresiva.",
+        "Agarra fuerte con toda la mano, no solo con los dedos.",
+        "Baja apoyando los pies con control, no te sueltes de golpe."
       ],
-      "met": 5.0,
+      "met": 4.5,
       "images": {
         "flat": {
-          "start": "images/flat/db-fly-start.webp",
-          "peak": "images/flat/db-fly-peak.webp"
+          "main": "images/flat/ring-dead-hang-main.webp"
         }
       }
     },
     {
-      "id": "db-lunge",
-      "name_en": "Dumbbell Lunge",
-      "name_de": "Kurzhantel-Ausfallschritt",
-      "name_es": "Zancada con Mancuernas",
-      "description_en": "A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion.",
-      "description_de": "Eine einseitige Unterkörperübung mit Kurzhanteln für Quadrizeps und Gesäßmuskeln durch eine Schrittbewegung.",
-      "description_es": "Un ejercicio unilateral de tren inferior con mancuernas que trabaja los cuádriceps y los glúteos mediante un paso adelante.",
+      "id": "ring-dips",
+      "name_en": "Ring Dips",
+      "name_de": "Ring Dips",
+      "name_es": "Fondos en Anillas",
+      "description_en": "A challenging bodyweight dip performed on gymnastic rings, demanding greater stabilization than bar dips.",
+      "description_de": "Ein anspruchsvolles Körpergewichts-Dip an Turnringen, der mehr Stabilisation erfordert als Dips an der Stange.",
+      "description_es": "Un fondo con el peso corporal desafiante realizado en anillas de gimnasia, que exige mayor estabilización que los fondos en barra.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_legs",
+      "difficulty": "advanced",
+      "equipment": "rings",
+      "body_part": "chest",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "pectoralis_major",
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "anterior_deltoid"
       ],
       "goals": [
         "hypertrophy",
-        "endurance"
+        "strength"
       ],
       "tags": [
-        "leg_day",
-        "shoulder_safe",
-        "lower_back_safe",
+        "calisthenics",
+        "knee_safe",
         "no_axial_load",
-        "knee_safe"
+        "lower_back_safe"
       ],
-      "variation_group": "lunge",
-      "is_unilateral": true,
+      "variation_group": "dips",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding dumbbells at your sides.",
-        "Step forward with one foot and lower your back knee toward the floor.",
-        "Push off the front foot to return.",
-        "Alternate legs.",
+        "Support yourself on the rings with arms locked out.",
+        "Lower your body by bending the elbows until upper arms are parallel to the ground.",
+        "Press back up to the starting position.",
         "Repeat."
       ],
       "instructions_de": [
-        "Stehe mit Kurzhanteln seitlich.",
-        "Tritt mit einem Fuß vor und senke das hintere Knie Richtung Boden.",
-        "Drücke dich vom vorderen Fuß ab und kehre zurück.",
-        "Wechsle die Beine.",
-        "Wiederholen."
+        "Stütze dich auf den Ringen mit gestreckten Armen.",
+        "Senke deinen Körper durch Beugen der Ellbogen, bis die Oberarme parallel zum Boden sind.",
+        "Drücke dich zurück in die Ausgangsposition.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "De pie, sujeta mancuernas a los costados.",
-        "Da un paso adelante con un pie y baja la rodilla trasera hacia el suelo.",
-        "Empuja con el pie delantero para volver.",
-        "Alterna las piernas.",
+        "Apóyate en las anillas con los brazos bloqueados.",
+        "Baja el cuerpo flexionando los codos hasta que los brazos queden paralelos al suelo.",
+        "Empuja hacia arriba hasta la posición inicial.",
         "Repite."
       ],
       "tips_en": [
-        "Keep your torso upright.",
-        "Front knee should track over your toes."
+        "Keep the rings close to your body.",
+        "Turn the rings out at the top for additional chest activation."
       ],
       "tips_de": [
-        "Halte den Oberkörper aufrecht.",
-        "Das vordere Knie sollte über den Zehen ausgerichtet sein."
+        "Halte die Ringe nah am Körper.",
+        "Drehe die Ringe oben nach außen für zusätzliche Brustaktivierung."
       ],
       "tips_es": [
-        "Mantén el torso erguido.",
-        "La rodilla delantera debe seguir la dirección de los pies."
+        "Mantén las anillas cerca del cuerpo.",
+        "Gira las anillas hacia afuera en la parte superior para mayor activación del pecho."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/db-lunge-start.webp",
-          "peak": "images/flat/db-lunge-peak.webp"
+          "start": "images/flat/ring-dips-start.webp",
+          "peak": "images/flat/ring-dips-peak.webp"
         }
       }
     },
     {
-      "id": "db-pullover",
-      "name_en": "Dumbbell Pullover",
-      "name_de": "Kurzhantel-Pullover",
-      "name_es": "Pullover con Mancuerna",
-      "description_en": "A compound movement targeting the lats and chest with a stretching motion.",
-      "description_de": "Eine Grundübung für Latissimus und Brust mit einer Dehnungsbewegung.",
-      "description_es": "Un movimiento compuesto que trabaja los dorsales y el pecho con un movimiento de estiramiento.",
+      "id": "ring-face-pull",
+      "name_en": "Ring Face Pull",
+      "name_de": "Ring Face Pull",
+      "name_es": "Face Pull en Anillas",
+      "description_en": "A face pull using gymnastic rings for adjustable resistance and improved shoulder health.",
+      "description_de": "Ein Face Pull an Turnringen für einstellbaren Widerstand und verbesserte Schultergesundheit.",
+      "description_es": "Un face pull en anillas de gimnasia para resistencia ajustable y mejora de la salud del hombro.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "chest",
+      "equipment": "rings",
+      "body_part": "back",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "pectoralis_major"
+        "posterior_deltoid",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "triceps_brachii"
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "rehabilitation"
       ],
       "tags": [
+        "pull_day",
         "knee_safe",
         "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "shoulder_safe"
       ],
-      "variation_group": "pullover",
+      "variation_group": "reverse-fly",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a flat bench with a dumbbell held above your chest, arms extended.",
-        "Lower the dumbbell behind your head in an arc, keeping slight bend in elbows.",
-        "Stretch until you feel tension in your lats and chest.",
-        "Pull the dumbbell back to the starting position.",
+        "Grip the rings and lean back so your body is at an angle.",
+        "Pull the rings toward your face, flaring elbows to the sides.",
+        "Hold briefly, then return.",
         "Repeat."
       ],
       "instructions_de": [
-        "Leg dich auf eine flache Bank, halte eine Kurzhantel über der Brust, Arme gestreckt.",
-        "Senke die Kurzhantel in einem Bogen hinter den Kopf, leichte Ellbogenbeugung beibehalten.",
-        "Strecke, bis du Spannung in Latissimus und Brust spürst.",
-        "Ziehe die Kurzhantel zurück zur Ausgangsposition.",
-        "Wiederholen."
+        "Greife die Ringe und lehne dich zurück, bis der Körper in einem Winkel ist.",
+        "Ziehe die Ringe zum Gesicht und weite die Ellbogen seitlich auf.",
+        "Kurz halten, dann zurückführen.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Túmbate en un banco plano con una mancuerna sobre el pecho y los brazos extendidos.",
-        "Baja la mancuerna detrás de la cabeza en arco, manteniendo una ligera flexión de codos.",
-        "Estira hasta sentir tensión en los dorsales y el pecho.",
-        "Tira de la mancuerna de vuelta a la posición inicial.",
+        "Agarra las anillas e inclínate hacia atrás de modo que el cuerpo quede en ángulo.",
+        "Jala las anillas hacia la cara, abriendo los codos hacia los lados.",
+        "Mantén brevemente y luego regresa.",
         "Repite."
       ],
       "tips_en": [
-        "Cup one end of the dumbbell with both hands for a secure grip.",
-        "Avoid excessive arching in your lower back during the stretch.",
-        "Lower only as far as your shoulder mobility comfortably allows."
+        "Adjust your body angle to control difficulty.",
+        "Externally rotate your arms at the top."
       ],
       "tips_de": [
-        "Verändere den Ellenbogenwinkel nicht, die Bewegung kommt aus den Schultern.",
-        "Geh nur so tief, wie deine Schulterbeweglichkeit es erlaubt.",
-        "Halte den unteren Rücken auf der Bank, statt ins Hohlkreuz auszuweichen."
+        "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu regulieren.",
+        "Drehe die Arme oben nach außen."
       ],
       "tips_es": [
-        "Baja la mancuerna solo hasta donde el hombro lo permita.",
-        "Evita arquear la zona lumbar en la fase de estiramiento.",
-        "Mantén la flexión de los codos constante durante todo el arco."
+        "Ajusta el ángulo del cuerpo para controlar la dificultad.",
+        "Rota los brazos externamente en la parte superior."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/db-pullover-start.webp",
-          "peak": "images/flat/db-pullover-peak.webp"
+          "start": "images/flat/ring-face-pull-start.webp",
+          "peak": "images/flat/ring-face-pull-peak.webp"
         }
       }
     },
     {
-      "id": "db-reverse-curl",
-      "name_en": "Dumbbell Reverse Curl",
-      "name_de": "Kurzhantel-Reverse-Curl",
-      "name_es": "Curl Inverso con Mancuernas",
-      "description_en": "A curl variation with a pronated grip targeting the brachialis and forearm extensors.",
-      "description_de": "Eine Curl-Variante mit proniertem Griff für Brachialis und Unterarmstrecker.",
-      "description_es": "Una variación del curl con agarre prono que trabaja el braquial y los extensores del antebrazo.",
+      "id": "ring-muscle-up",
+      "name_en": "Ring Muscle-Up",
+      "name_de": "Ring Muscle-Up",
+      "name_es": "Muscle-Up en Anillas",
+      "description_en": "An advanced calisthenics movement combining a pull-up and a dip on gymnastic rings.",
+      "description_de": "Eine fortgeschrittene Calisthenics-Übung aus Klimmzug und Dip an Turnringen.",
+      "description_es": "Un movimiento avanzado de calistenia que combina dominada y fondo en anillas de gimnasia.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "rings",
+      "body_part": "back",
       "primary_muscles": [
-        "brachialis",
-        "forearm_extensors"
+        "latissimus_dorsi",
+        "pectoralis_major",
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "biceps_brachii"
+        "anterior_deltoid",
+        "biceps_brachii",
+        "rhomboids"
       ],
       "goals": [
-        "hypertrophy"
+        "strength",
+        "power"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "pull_day",
+        "calisthenics"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "pull-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold dumbbells with an overhand grip at your sides.",
-        "Curl them up to shoulder height.",
-        "Lower under control.",
-        "Repeat."
+        "Hang from the rings with a false grip, palms facing each other.",
+        "Pull explosively, driving the chest up to the rings.",
+        "Transition the elbows over the rings as the chest rises.",
+        "Press to full arm extension at the top.",
+        "Lower under control through the transition back to the hang."
       ],
       "instructions_de": [
-        "Halte Kurzhanteln im Ristgriff seitlich.",
-        "Curle sie auf Schulterhöhe.",
-        "Kontrolliert absenken.",
-        "Wiederholen."
+        "Hänge mit Falschgriff in den Ringen, Handflächen zueinander.",
+        "Ziehe explosiv und treibe die Brust zu den Ringen.",
+        "Bringe die Ellenbogen über die Ringe, während die Brust steigt.",
+        "Drücke oben in volle Armstreckung.",
+        "Senke kontrolliert durch die Transition zurück in den Hang."
       ],
       "instructions_es": [
-        "Sujeta las mancuernas con agarre prono a los costados.",
-        "Súbelas hasta la altura de los hombros.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Cuelga de las anillas con agarre falso, palmas enfrentadas.",
+        "Tira explosivamente, llevando el pecho hacia las anillas.",
+        "Pasa los codos por encima de las anillas mientras sube el pecho.",
+        "Empuja arriba hasta extender los brazos.",
+        "Baja con control pasando por la transición hasta volver al colgado."
       ],
       "tips_en": [
-        "Keep wrists neutral throughout.",
-        "Controlled movement is key."
+        "A false grip is essential for the transition.",
+        "Drive the elbows down hard during the transition.",
+        "Build the strength with negatives and band-assisted reps first."
       ],
       "tips_de": [
-        "Halte die Handgelenke neutral.",
-        "Kontrollierte Ausführung ist entscheidend."
+        "Der Falschgriff ist entscheidend für die Transition.",
+        "Drücke die Ellenbogen während der Transition kräftig nach unten.",
+        "Baue Kraft zuerst mit Negativen und Bandunterstützung auf."
       ],
       "tips_es": [
-        "Mantén las muñecas neutras durante todo el ejercicio.",
-        "El movimiento controlado es clave."
+        "El agarre falso es clave para la transición.",
+        "Empuja los codos hacia abajo con fuerza durante la transición.",
+        "Construye la fuerza primero con negativas y asistido con banda."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/db-reverse-curl-start.webp",
-          "peak": "images/flat/db-reverse-curl-peak.webp"
+          "start": "images/flat/ring-muscle-up-start.webp",
+          "peak": "images/flat/ring-muscle-up-peak.webp"
         }
       }
     },
     {
-      "id": "db-shrug",
-      "name_en": "Dumbbell Shrug",
-      "name_de": "Kurzhantel-Schulterzucken",
-      "name_es": "Encogimiento de Hombros con Mancuernas",
-      "description_en": "A dumbbell shrug targeting the upper trapezius for neck and upper back thickness.",
-      "description_de": "Kurzhantel-Schulterzucken für den oberen Trapezmuskel und die Dicke des oberen Rückens.",
-      "description_es": "Un encogimiento de hombros con mancuernas que trabaja el trapecio superior para dar volumen al cuello y la espalda alta.",
+      "id": "ring-push-up",
+      "name_en": "Ring Push-Up",
+      "name_de": "Ring Push-Up",
+      "name_es": "Flexión en Anillas",
+      "description_en": "A push-up performed on gymnastic rings, increasing the demand on stabilizers in the chest, shoulders, and core.",
+      "description_de": "Ein Liegestütz an Turnringen, der die Stabilisatoren in Brust, Schulter und Rumpf zusätzlich fordert.",
+      "description_es": "Una flexión sobre anillas de gimnasia, que exige más a los estabilizadores del pecho, hombros y core.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "rings",
+      "body_part": "chest",
       "primary_muscles": [
-        "trapezius"
+        "pectoralis_major",
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "rhomboids"
+        "anterior_deltoid",
+        "serratus_anterior"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "push_day",
+        "calisthenics"
       ],
-      "variation_group": "shrug",
+      "variation_group": "push-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding dumbbells at your sides.",
-        "Shrug your shoulders straight up as high as possible.",
-        "Hold briefly, then lower.",
-        "Repeat."
+        "Set the rings just above floor height.",
+        "Grip the rings and assume a plank position with arms straight.",
+        "Lower the chest toward the rings, keeping the elbows close to the body.",
+        "Press back up to full arm extension.",
+        "Repeat for the prescribed reps."
       ],
       "instructions_de": [
-        "Stehe mit Kurzhanteln seitlich.",
-        "Ziehe die Schultern so hoch wie möglich gerade nach oben.",
-        "Kurz halten, dann absenken.",
-        "Wiederholen."
+        "Stelle die Ringe knapp über Bodenhöhe ein.",
+        "Fasse die Ringe und nimm eine Plank-Position mit gestreckten Armen ein.",
+        "Senke die Brust zu den Ringen, Ellenbogen nah am Körper.",
+        "Drücke zurück in volle Armstreckung.",
+        "Wiederhole für die vorgegebene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "De pie, sujeta mancuernas a los costados.",
-        "Encoge los hombros hacia arriba lo más alto posible.",
-        "Mantén brevemente y luego baja.",
-        "Repite."
+        "Coloca las anillas justo por encima del suelo.",
+        "Sujeta las anillas y adopta posición de plank con los brazos rectos.",
+        "Baja el pecho hacia las anillas, codos pegados al cuerpo.",
+        "Empuja arriba hasta extender los brazos.",
+        "Repite el número de repeticiones indicado."
       ],
       "tips_en": [
-        "Do not roll your shoulders.",
-        "Focus on squeezing the traps at the top."
+        "Keep the rings turned out at the top to engage the chest.",
+        "Brace the core — the rings will magnify any wobble.",
+        "Drop to knees to scale the difficulty."
       ],
       "tips_de": [
-        "Schultern nicht rollen.",
-        "Fokussiere dich auf die Anspannung der Trapezmuskulatur oben."
+        "Drehe die Ringe oben nach außen für mehr Brustspannung.",
+        "Spanne den Rumpf an — Ringe verstärken jedes Wackeln.",
+        "Gehe auf die Knie, um die Übung zu skalieren."
       ],
       "tips_es": [
-        "No hagas círculos con los hombros.",
-        "Concéntrate en apretar el trapecio en la posición superior."
+        "Gira las anillas hacia afuera arriba para activar más el pecho.",
+        "Activa el core — las anillas amplifican cualquier oscilación.",
+        "Apoya las rodillas para escalar la dificultad."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/db-shrug-start.webp",
-          "peak": "images/flat/db-shrug-peak.webp"
+          "start": "images/flat/ring-push-up-start.webp",
+          "peak": "images/flat/ring-push-up-peak.webp"
         }
       }
     },
     {
-      "id": "db-skull-crusher",
-      "name_en": "Dumbbell Skull Crusher",
-      "name_de": "Kurzhantel-Skull-Crusher",
-      "name_es": "Skull Crusher con Mancuernas",
-      "description_en": "A lying triceps extension with dumbbells allowing independent arm movement.",
-      "description_de": "Liegende Trizepsstreckung mit Kurzhanteln für unabhängige Armbewegung.",
-      "description_es": "Una extensión de tríceps tumbado con mancuernas que permite el movimiento independiente de cada brazo.",
+      "id": "ring-row",
+      "name_en": "Ring Row",
+      "name_de": "Ring Row",
+      "name_es": "Remo en Anillas",
+      "description_en": "A bodyweight row on gymnastic rings, performed at an angle for back and biceps work.",
+      "description_de": "Eine Körpergewichts-Ruderübung an Turnringen im Schrägstand für Rücken und Bizeps.",
+      "description_es": "Un remo con peso corporal en anillas de gimnasia, realizado en ángulo para trabajar espalda y bíceps.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "rings",
+      "body_part": "back",
       "primary_muscles": [
-        "triceps_brachii"
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "pull_day",
+        "calisthenics"
       ],
-      "variation_group": "skull-crusher",
+      "variation_group": "row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a flat bench holding dumbbells over your chest.",
-        "Lower the dumbbells toward the sides of your head.",
-        "Extend your arms back up.",
-        "Repeat."
+        "Set the rings at hip to chest height.",
+        "Grip the rings with palms facing each other, lean back at an angle with arms straight.",
+        "Brace the core and pull the chest toward the rings.",
+        "Squeeze the shoulder blades together at the top.",
+        "Lower under control to a full-arm extension."
       ],
       "instructions_de": [
-        "Leg dich auf eine flache Bank, Kurzhanteln über der Brust.",
-        "Senke die Kurzhanteln zu den Seiten des Kopfes.",
-        "Strecke die Arme zurück nach oben.",
-        "Wiederholen."
+        "Stelle die Ringe auf Hüft- bis Brusthöhe ein.",
+        "Greife die Ringe mit gegenüberliegenden Handflächen, lehne dich schräg zurück, Arme gestreckt.",
+        "Spanne den Rumpf an und ziehe die Brust zu den Ringen.",
+        "Drücke die Schulterblätter oben zusammen.",
+        "Senke kontrolliert in volle Armstreckung."
       ],
       "instructions_es": [
-        "Túmbate en un banco plano sosteniendo mancuernas sobre el pecho.",
-        "Baja las mancuernas hacia los lados de la cabeza.",
-        "Extiende los brazos hacia arriba.",
-        "Repite."
+        "Coloca las anillas a la altura de la cadera o el pecho.",
+        "Sujeta las anillas con las palmas enfrentadas, inclínate atrás con los brazos rectos.",
+        "Activa el core y tira del pecho hacia las anillas.",
+        "Junta los omóplatos arriba.",
+        "Baja con control hasta extender los brazos."
       ],
       "tips_en": [
-        "Keep elbows pointing toward the ceiling.",
-        "Use a controlled tempo."
+        "The lower the body angle, the harder the row.",
+        "Keep the body in a straight line — do not let the hips sag.",
+        "Pull the elbows back, not flared out, for more lat involvement."
       ],
       "tips_de": [
-        "Ellbogen zur Decke gerichtet halten.",
-        "Kontrolliertes Tempo verwenden."
+        "Je flacher der Körperwinkel, desto schwerer die Übung.",
+        "Halte den Körper gerade — Hüfte nicht durchhängen lassen.",
+        "Ziehe die Ellenbogen zurück, nicht zur Seite, für mehr Latissimus."
       ],
       "tips_es": [
-        "Mantén los codos apuntando hacia el techo.",
-        "Usa un tempo controlado."
+        "Cuanto más bajo el ángulo del cuerpo, más difícil el remo.",
+        "Mantén el cuerpo recto — no dejes caer las caderas.",
+        "Tira con los codos atrás, no abiertos, para más implicación dorsal."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/db-skull-crusher-start.webp",
-          "peak": "images/flat/db-skull-crusher-peak.webp"
+          "start": "images/flat/ring-row-start.webp",
+          "peak": "images/flat/ring-row-peak.webp"
         }
       }
     },
     {
-      "id": "dead-bug",
-      "name_en": "Dead Bug",
-      "name_de": "Dead Bug",
-      "name_es": "Dead Bug",
-      "description_en": "A supine core exercise coordinating opposite limb extension to train deep core stability.",
-      "description_de": "Eine Rückenlage-Rumpfübung, bei der gegenüberliegende Gliedmaßen gestreckt werden, um die tiefe Rumpfstabilität zu trainieren.",
-      "description_es": "Un ejercicio de core en decúbito supino que coordina la extensión de extremidades opuestas para entrenar la estabilidad del core profundo.",
+      "id": "rings-inverted-row",
+      "name_en": "Rings Inverted Row",
+      "name_de": "Rings Inverted Row",
+      "name_es": "Remo Invertido en Anillas",
+      "description_en": "A horizontal bodyweight row on gymnastic rings set near the floor, more challenging than a standing ring row.",
+      "description_de": "Ein horizontales Körpergewichts-Rudern an Ringen knapp über dem Boden, schwerer als das stehende Ring Row.",
+      "description_es": "Un remo horizontal con peso corporal en anillas cerca del suelo, más difícil que el remo de pie en anillas.",
       "category": "strength",
-      "force_type": "dynamic",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "core",
+      "difficulty": "intermediate",
+      "equipment": "rings",
+      "body_part": "back",
       "primary_muscles": [
-        "rectus_abdominis",
-        "transverse_abdominis"
+        "latissimus_dorsi",
+        "rhomboids",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "hip_flexors"
+        "biceps_brachii",
+        "forearm_flexors",
+        "posterior_deltoid",
+        "rectus_abdominis"
       ],
       "goals": [
-        "endurance",
-        "rehabilitation"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "core",
-        "lower_back_safe",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "pull_day",
+        "calisthenics"
       ],
-      "variation_group": "crunch",
+      "variation_group": "row",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Lie on your back with arms extended toward the ceiling and knees at 90 degrees.",
-        "Lower your right arm and left leg toward the floor while keeping the lower back pressed down.",
-        "Return to start.",
-        "Repeat on the other side.",
-        "Alternate."
+        "Set the rings just above hip height.",
+        "Lie under the rings and grip them with palms facing each other.",
+        "Walk the feet forward so the body forms a straight line.",
+        "Pull the chest toward the rings, squeezing the shoulder blades.",
+        "Lower under control to a full-arm extension."
       ],
       "instructions_de": [
-        "Leg dich auf den Rücken, Arme zur Decke gestreckt, Knie in 90 Grad.",
-        "Senke den rechten Arm und das linke Bein Richtung Boden, dabei den Lendenbereich gedrückt halten.",
-        "Zurück zum Start.",
-        "Wechsle die Seite.",
-        "Alternieren."
+        "Stelle die Ringe knapp über Hüfthöhe ein.",
+        "Lege dich unter die Ringe und greife sie mit gegenüberliegenden Handflächen.",
+        "Laufe mit den Füßen nach vorn, bis der Körper eine gerade Linie bildet.",
+        "Ziehe die Brust zu den Ringen und drücke die Schulterblätter zusammen.",
+        "Senke kontrolliert in volle Armstreckung."
       ],
       "instructions_es": [
-        "Túmbate boca arriba con los brazos extendidos hacia el techo y las rodillas a 90 grados.",
-        "Baja el brazo derecho y la pierna izquierda hacia el suelo manteniendo la zona lumbar presionada contra el suelo.",
-        "Regresa a la posición inicial.",
-        "Repite del otro lado.",
-        "Alterna."
+        "Coloca las anillas justo por encima de la cadera.",
+        "Acuéstate bajo las anillas y agárralas con las palmas enfrentadas.",
+        "Camina con los pies adelante hasta que el cuerpo forme una línea recta.",
+        "Tira del pecho hacia las anillas, juntando los omóplatos.",
+        "Baja con control hasta extender los brazos."
       ],
       "tips_en": [
-        "Press your lower back into the floor at all times.",
-        "Move slowly."
+        "Keep the body in a straight line — heels through head.",
+        "Squeeze the glutes and core to prevent sagging.",
+        "Elevate the feet on a box for a harder version."
       ],
       "tips_de": [
-        "Presse den Lendenbereich jederzeit in den Boden.",
-        "Langsam bewegen."
+        "Halte den Körper gerade — von den Fersen bis zum Kopf.",
+        "Spanne Po und Rumpf an, damit nichts durchhängt.",
+        "Stelle die Füße auf eine Box für eine schwerere Variante."
       ],
       "tips_es": [
-        "Presiona la zona lumbar contra el suelo en todo momento.",
-        "Muévete despacio."
+        "Mantén el cuerpo en línea recta — de los talones a la cabeza.",
+        "Activa glúteos y core para no hundirte.",
+        "Eleva los pies en un cajón para una versión más difícil."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/dead-bug-start.webp",
-          "peak": "images/flat/dead-bug-peak.webp"
+          "start": "images/flat/rings-inverted-row-start.webp",
+          "peak": "images/flat/rings-inverted-row-peak.webp"
         }
       }
     },
     {
-      "id": "dead-hang",
-      "name_en": "Dead Hang",
-      "name_de": "Dead Hang",
-      "name_es": "Colgado Pasivo",
-      "description_en": "A static hang from a pull-up bar with arms fully extended, primarily challenging grip and forearm strength.",
-      "description_de": "Ein statisches Hängen an der Klimmzugstange mit gestreckten Armen, das vor allem die Griffkraft der Unterarme trainiert.",
-      "description_es": "Una suspensión estática en barra de dominadas que fortalece el agarre y la musculatura de antebrazos y espalda.",
+      "id": "romanian-deadlift",
+      "name_en": "Romanian Deadlift",
+      "name_de": "Rumänisches Kreuzheben",
+      "name_es": "Peso Muerto Rumano",
+      "description_en": "A hip-hinge movement emphasizing the hamstrings and glutes.",
+      "description_de": "Eine Hüftscharnierübung mit Schwerpunkt auf Beinbeugern und Gesäßmuskeln.",
+      "description_es": "Un movimiento de bisagra de cadera que enfatiza los isquiotibiales y los glúteos.",
       "category": "strength",
-      "force_type": "static",
+      "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "forearm_flexors"
+        "gluteus_maximus",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "latissimus_dorsi",
-        "rectus_abdominis",
-        "trapezius"
+        "erector_spinae"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
+        "leg_day",
         "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "shoulder_safe"
       ],
-      "variation_group": "static-hold",
+      "variation_group": "deadlift",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Grip a pull-up bar with palms facing away, shoulder-width apart.",
-        "Hang with your arms fully extended and feet off the ground.",
-        "Relax your shoulders and let your body hang.",
-        "Keep your core lightly engaged.",
-        "Hold for the desired duration."
+        "Stand holding a barbell at hip level with an overhand grip.",
+        "Hinge at the hips, pushing them back while keeping legs nearly straight.",
+        "Lower the bar along your legs until you feel a hamstring stretch.",
+        "Drive your hips forward to return to standing.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Greife die Klimmzugstange mit Handflächen nach vorne, schulterbreit.",
-        "Hänge mit vollständig gestreckten Armen, Füße vom Boden.",
-        "Entspanne die Schultern und lass den Körper hängen.",
-        "Halte den Rumpf leicht angespannt.",
-        "Halte für die gewünschte Dauer."
+        "Stehe mit einer Langhantel auf Hüfthöhe im Oberhandgriff.",
+        "Schiebe die Hüfte nach hinten und beuge dich vor, Beine fast gestreckt.",
+        "Senke die Stange an den Beinen entlang, bis du eine Dehnung in den Beinbeugern spürst.",
+        "Drücke die Hüfte nach vorne zurück in den Stand.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Agarra la barra de dominadas con las palmas mirando hacia afuera, a la anchura de los hombros.",
-        "Cuélgate con los brazos completamente extendidos y los pies sin tocar el suelo.",
-        "Relaja los hombros y deja que el cuerpo cuelgue.",
-        "Mantén el core ligeramente activo.",
-        "Aguanta el tiempo deseado."
+        "Párate sosteniendo la barra a la altura de las caderas con agarre prono.",
+        "Bisagra en las caderas empujándolas hacia atrás mientras mantienes las piernas casi rectas.",
+        "Baja la barra a lo largo de las piernas hasta sentir el estiramiento de los isquiotibiales.",
+        "Empuja las caderas hacia adelante para volver a la posición de pie.",
+        "Repite."
       ],
       "tips_en": [
-        "Build up your hold time gradually across sessions.",
-        "Breathe steadily throughout the hold instead of holding your breath.",
-        "Land softly with bent knees when you release the bar."
+        "Keep your spine neutral and avoid rounding the lower back.",
+        "Maintain the same slight knee bend for the entire rep.",
+        "Go only as deep as your hamstring flexibility allows."
       ],
       "tips_de": [
-        "Atme ruhig weiter, statt die Luft anzuhalten.",
-        "Lass die Beine locker hängen, ohne zu pendeln.",
-        "Steigere die Hängezeit schrittweise über mehrere Einheiten."
+        "Vermeide ein Einrunden des unteren Rückens.",
+        "Halte den Kniewinkel über die gesamte Bewegung konstant.",
+        "Strecke die Hüfte am Ende vollständig, ohne ins Hohlkreuz zu fallen."
       ],
       "tips_es": [
-        "Empieza con tiempos cortos y auméntalos de forma gradual.",
-        "Respira tranquilo y evita tensar el cuello.",
-        "Baja con control en lugar de soltarte de golpe."
+        "No redondees la espalda baja; mantén la columna neutra.",
+        "Baja solo hasta donde llegues sin perder la postura.",
+        "Aprieta los dorsales para mantener la barra cerca del cuerpo."
       ],
-      "met": 4.5,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/dead-hang-main.webp"
+          "start": "images/flat/romanian-deadlift-start.webp",
+          "peak": "images/flat/romanian-deadlift-peak.webp"
         }
       }
     },
     {
-      "id": "deadlift",
-      "name_en": "Barbell Deadlift",
-      "name_de": "Langhantel-Kreuzheben",
-      "name_es": "Peso Muerto con Barra",
-      "description_en": "A full-body compound lift that primarily targets the posterior chain.",
-      "description_de": "Eine ganzkörperliche Grundübung, die hauptsächlich die hintere Muskelkette beansprucht.",
-      "description_es": "Un levantamiento compuesto de cuerpo completo que trabaja principalmente la cadena posterior.",
+      "id": "rope-climb",
+      "name_en": "Rope Climb",
+      "name_de": "Seilklettern",
+      "name_es": "Trepa de Cuerda",
+      "description_en": "A total-body pulling exercise that climbs a vertical rope hand-over-hand, loading the lats, biceps, grip, and core isometrically.",
+      "description_de": "Eine Ganzkörper-Zugübung, bei der du ein vertikales Seil Hand über Hand kletterst und dabei Latissimus, Bizeps, Griffkraft und Rumpf isometrisch belastest.",
+      "description_es": "Un ejercicio de jalón para todo el cuerpo que trepa una cuerda vertical mano a mano, cargando el dorsal ancho, el bíceps, el agarre y el core de forma isométrica.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
+      "difficulty": "advanced",
+      "equipment": "climbing_rope",
       "body_part": "back",
       "primary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
-        "hamstrings"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "quadriceps",
-        "trapezius"
+        "biceps_brachii",
+        "forearm_flexors",
+        "rectus_abdominis"
       ],
       "goals": [
-        "hypertrophy",
         "strength",
-        "power"
+        "endurance"
       ],
       "tags": [
-        "powerlifting",
-        "pull_day",
-        "big_three",
-        "shoulder_safe",
-        "knee_safe"
+        "calisthenics"
       ],
-      "variation_group": "deadlift",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with feet hip-width apart, bar over mid-foot.",
-        "Hinge at the hips and grip the bar.",
-        "Brace your core and lift by extending hips and knees.",
-        "Stand tall at the top, then lower under control.",
-        "Repeat."
+        "Grip the rope as high as you can with both hands.",
+        "Either wrap the rope around one foot (S-hook or J-hook) or pinch it between both feet.",
+        "Pull yourself up while the feet squeeze to support body weight and release rope.",
+        "Reach higher with one hand, then the other, and re-clamp with the feet.",
+        "Repeat until you reach the top of the rope.",
+        "Descend hand-under-hand with the feet controlling the speed — never slide."
       ],
       "instructions_de": [
-        "Stehe hüftbreit, Stange über dem Mittelfuß.",
-        "Beuge die Hüfte und greife die Stange.",
-        "Spanne den Rumpf an und hebe durch Strecken von Hüfte und Knien.",
-        "Strecke dich oben vollständig auf, dann kontrolliert absenken.",
-        "Wiederholen."
+        "Greife das Seil so hoch wie möglich mit beiden Händen.",
+        "Wickle das Seil um einen Fuß (S-Haken oder J-Haken) oder klemme es zwischen beiden Füßen.",
+        "Ziehe dich hoch, während die Füße das Körpergewicht halten und das Seil freigeben.",
+        "Greife höher mit einer Hand, dann der anderen, und klemme erneut mit den Füßen.",
+        "Wiederhole bis zur Seilspitze.",
+        "Steige Hand unter Hand ab, die Füße kontrollieren das Tempo – niemals gleiten."
       ],
       "instructions_es": [
-        "De pie con los pies a la anchura de las caderas y la barra sobre el medio del pie.",
-        "Bisagra en las caderas y agarra la barra.",
-        "Contrae el core y levanta extendiendo caderas y rodillas.",
-        "Ponte completamente erguido arriba y luego baja de forma controlada.",
-        "Repite."
+        "Agarra la cuerda lo más arriba posible con ambas manos.",
+        "Envuelve la cuerda alrededor de un pie (gancho en S o en J) o apriétala entre ambos pies.",
+        "Súbete mientras los pies aprietan para soportar el peso corporal y sueltan la cuerda.",
+        "Alcanza más arriba con una mano, luego con la otra, y vuelve a sujetar con los pies.",
+        "Repite hasta llegar a la cima de la cuerda.",
+        "Baja mano bajo mano con los pies controlando la velocidad — nunca te deslices."
       ],
       "tips_en": [
-        "Keep the bar close to your body.",
-        "Do not round your lower back."
+        "Learn the foot lock before attempting longer climbs; it doubles your work capacity.",
+        "Never drop from the top; controlled descent is part of the exercise."
       ],
       "tips_de": [
-        "Halte die Stange nah am Körper.",
-        "Den Lendenbereich nicht runden."
+        "Lerne die Fußklemme, bevor du längere Aufstiege versuchst – sie verdoppelt deine Kapazität.",
+        "Niemals von oben fallen lassen; kontrollierter Abstieg ist Teil der Übung."
       ],
       "tips_es": [
-        "Mantén la barra cerca del cuerpo.",
-        "No redondees la zona lumbar."
+        "Aprende el bloqueo de pies antes de intentar trepar más alto; duplica tu capacidad de trabajo.",
+        "Nunca te dejes caer desde la cima; el descenso controlado es parte del ejercicio."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/deadlift-start.webp",
-          "peak": "images/flat/deadlift-peak.webp"
+          "main": "images/flat/rope-climb-main.webp"
         }
       }
     },
     {
-      "id": "decline-bench-press",
-      "name_en": "Decline Bench Press",
-      "name_de": "Negativbankdrücken",
-      "name_es": "Press de Banca Declinado",
-      "description_en": "A compound chest press on a decline bench targeting the lower pectorals.",
-      "description_de": "Eine Druckübung auf der Negativbank für die untere Brust.",
-      "description_es": "Un press de pecho compuesto en banco declinado que trabaja el pectoral inferior.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "rowing-machine",
+      "name_en": "Rowing Machine",
+      "name_de": "Rudergerät",
+      "name_es": "Máquina de Remo",
+      "description_en": "A full-body cardio machine movement in which each stroke drives with the legs, swings the torso back and pulls the handle to the ribs, training the legs, back and arms in one continuous cycle.",
+      "description_de": "Eine Ganzkörper-Ausdauerübung am Rudergerät, bei der jeder Zug über die Beine antreibt, den Oberkörper nach hinten schwingt und den Griff an die Rippen zieht — Beine, Rücken und Arme arbeiten in einem durchgehenden Zyklus.",
+      "description_es": "Un ejercicio cardiovascular de cuerpo completo en la máquina de remo: cada palada empuja con las piernas, lleva el torso hacia atrás y tira de la manija hasta las costillas, trabajando piernas, espalda y brazos en un ciclo continuo.",
+      "category": "cardio",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "chest",
+      "difficulty": "beginner",
+      "equipment": "rower",
+      "body_part": "full_body",
       "primary_muscles": [
-        "pectoralis_major"
+        "latissimus_dorsi",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "biceps_brachii",
+        "erector_spinae",
+        "gluteus_maximus",
+        "hamstrings",
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "endurance",
+        "power"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "full_body",
+        "conditioning",
+        "no_axial_load"
       ],
-      "variation_group": "bench-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set the bench to a decline angle. Lie down and secure your feet.",
-        "Unrack the barbell and lower it to your lower chest.",
-        "Press back up to the start.",
-        "Repeat."
+        "Sit on the rower, strap your feet into the footplates and take the handle with an overhand grip.",
+        "Slide forward into the catch: shins vertical, torso leaning slightly ahead of the hips, arms straight out toward the flywheel.",
+        "Drive through your legs first, pushing the seat back until your knees are almost straight.",
+        "Swing your torso back past vertical, then pull the handle in to your lower ribs with your elbows travelling past your sides.",
+        "Reverse the order on the recovery — arms away, torso forward, then bend the knees — and slide back to the catch for the next stroke.",
+        "Continue for the desired time, distance or number of strokes."
       ],
       "instructions_de": [
-        "Stelle die Bank auf Negativ. Leg dich hin und sichere die Füße.",
-        "Nimm die Langhantel ab und senke sie zur Unterseite der Brust.",
-        "Drücke zurück zum Start.",
-        "Wiederholen."
+        "Setz dich auf das Rudergerät, schnall die Füße auf den Fußplatten fest und greif den Griff im Obergriff.",
+        "Roll nach vorn in die Auslage: Schienbeine senkrecht, Oberkörper leicht vor der Hüfte, Arme gestreckt Richtung Schwungrad.",
+        "Drück zuerst über die Beine ab und schieb den Sitz nach hinten, bis die Knie fast gestreckt sind.",
+        "Schwing den Oberkörper über die Senkrechte hinaus nach hinten und zieh dann den Griff an die unteren Rippen, wobei die Ellbogen an den Seiten vorbeigehen.",
+        "Kehr die Reihenfolge in der Rückholphase um — erst die Arme nach vorn, dann den Oberkörper, dann die Knie beugen — und roll zurück in die Auslage für den nächsten Zug.",
+        "Mach weiter für die gewünschte Zeit, Distanz oder Anzahl an Zügen."
       ],
       "instructions_es": [
-        "Ajusta el banco en declinación. Túmbate y asegura los pies.",
-        "Descuelga la barra y bájala hasta el pecho inferior.",
-        "Vuelve a empujar hasta la posición inicial.",
-        "Repite."
+        "Siéntate en la máquina de remo, sujeta los pies con las correas de las plataformas y agarra la manija en pronación.",
+        "Deslízate hacia delante hasta la posición de ataque: tibias verticales, torso ligeramente por delante de la cadera y brazos estirados hacia el volante.",
+        "Empuja primero con las piernas y desplaza el asiento hacia atrás hasta dejar las rodillas casi estiradas.",
+        "Lleva el torso hacia atrás pasando de la vertical y tira entonces de la manija hasta las costillas bajas, con los codos pasando junto a los costados.",
+        "Invierte el orden en la recuperación — primero los brazos hacia delante, después el torso y por último flexionar las rodillas — y vuelve a deslizarte hasta la posición de ataque para la siguiente palada.",
+        "Continúa durante el tiempo, la distancia o el número de paladas que quieras."
       ],
       "tips_en": [
-        "Keep your back flat on the bench.",
-        "Use a spotter when working with heavier loads."
+        "Keep the order: legs, then body, then arms on the drive, and arms, body, legs on the recovery. Breaking the arms early wastes the strongest part of the stroke.",
+        "Row with a flat back and a braced core — rounding the lower back at the catch is what turns rowing into a back ache instead of conditioning.",
+        "Let the handle travel in a straight, level line to the lower ribs, and make the recovery about twice as slow as the drive rather than rushing back to the catch."
       ],
       "tips_de": [
-        "Halte den Rücken flach auf der Bank.",
-        "Nutze einen Sicherungspartner bei schweren Gewichten."
+        "Halte die Reihenfolge ein: Beine, Rumpf, Arme im Zug und Arme, Rumpf, Beine in der Rückholphase. Wer die Arme zu früh beugt, verschenkt den stärksten Teil des Zuges.",
+        "Rudere mit flachem Rücken und festem Rumpf — ein runder unterer Rücken in der Auslage ist der Grund, warum Rudern im Kreuz zwickt statt fit zu machen.",
+        "Führ den Griff auf einer geraden, waagerechten Linie an die unteren Rippen und lass die Rückholphase etwa doppelt so lange dauern wie den Zug."
       ],
       "tips_es": [
-        "Mantén la espalda plana sobre el banco.",
-        "Usa un ayudante cuando trabajes con cargas más pesadas."
+        "Respeta el orden: piernas, torso y brazos en el tirón, y brazos, torso y piernas en la recuperación. Flexionar los brazos antes de tiempo desaprovecha la parte más fuerte de la palada.",
+        "Rema con la espalda plana y el core activado: redondear la zona lumbar en la posición de ataque es lo que convierte el remo en dolor de espalda en lugar de trabajo cardiovascular.",
+        "Lleva la manija en línea recta y horizontal hasta las costillas bajas, y haz la recuperación unas dos veces más lenta que el tirón en lugar de volver de golpe."
       ],
-      "met": 6.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/decline-bench-press-start.webp",
-          "peak": "images/flat/decline-bench-press-peak.webp"
+          "start": "images/flat/rowing-machine-start.webp",
+          "peak": "images/flat/rowing-machine-peak.webp"
         }
       }
     },
     {
-      "id": "decline-bench-press-barbell",
-      "name_en": "Decline Barbell Bench Press",
-      "name_de": "Negativbank-Langhanteldrücken",
-      "name_es": "Press de Banca Declinado con Barra",
-      "description_en": "A barbell compound press on a decline bench emphasizing the lower chest.",
-      "description_de": "Langhantel-Druckübung auf der Negativbank mit Betonung der unteren Brust.",
-      "description_es": "Un press compuesto con barra en banco declinado que enfatiza el pecho inferior.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "running",
+      "name_en": "Running",
+      "name_de": "Laufen",
+      "name_es": "Correr",
+      "description_en": "Unaided running over ground, with a flight phase in every stride where neither foot is down — the impact and the effort that separates it from walking.",
+      "description_de": "Laufen im Gelände oder auf der Straße, mit einer Flugphase in jedem Schritt, in der kein Fuß den Boden berührt — genau das unterscheidet es vom Gehen, in Belastung wie in Aufwand.",
+      "description_es": "Carrera al aire libre, con una fase de vuelo en cada zancada en la que ningún pie toca el suelo — el impacto y el esfuerzo que la separan de caminar.",
+      "category": "cardio",
+      "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "chest",
+      "difficulty": "beginner",
+      "body_part": "full_body",
       "primary_muscles": [
-        "pectoralis_major"
+        "gastrocnemius",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "gluteus_maximus",
+        "hamstrings",
+        "hip_flexors",
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "endurance"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "full_body",
+        "conditioning"
       ],
-      "variation_group": "bench-press",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Set the bench to a decline angle. Lie down and secure your feet.",
-        "Grip the bar slightly wider than shoulder-width.",
-        "Lower the bar to your lower chest, then press back up.",
-        "Repeat."
+        "Start from an easy jog and build into your pace over the first few minutes rather than setting off at target speed.",
+        "Land with your foot under your hips, not out in front, and keep the contact with the ground short and quiet.",
+        "Run tall through the hips with a slight forward lean from the ankles, not a fold at the waist.",
+        "Bend your elbows to about ninety degrees and drive your arms forward and back, keeping them off your chest.",
+        "Breathe rhythmically and keep your shoulders, jaw and hands loose.",
+        "Hold the pace for the desired time or distance, then jog and walk for a few minutes to finish."
       ],
       "instructions_de": [
-        "Stelle die Bank auf Negativ. Leg dich hin und sichere die Füße.",
-        "Greife die Stange etwas breiter als schulterbreit.",
-        "Senke die Stange zur Unterseite der Brust, dann zurückdrücken.",
-        "Wiederholen."
+        "Starte locker traben und steigere dich in den ersten Minuten auf dein Tempo, statt sofort loszusprinten.",
+        "Setz den Fuß unter der Hüfte auf, nicht weit vor dem Körper, und halt den Bodenkontakt kurz und leise.",
+        "Lauf aufrecht aus der Hüfte, mit einer leichten Vorlage aus den Sprunggelenken statt einem Knick in der Taille.",
+        "Beug die Ellenbogen auf etwa neunzig Grad und führ die Arme vor und zurück, ohne sie vor der Brust zu kreuzen.",
+        "Atme rhythmisch und halt Schultern, Kiefer und Hände locker.",
+        "Halt das Tempo die gewünschte Zeit oder Distanz, dann trab und geh ein paar Minuten aus."
       ],
       "instructions_es": [
-        "Ajusta el banco en declinación. Túmbate y asegura los pies.",
-        "Agarra la barra ligeramente más ancha que la anchura de los hombros.",
-        "Baja la barra hasta el pecho inferior y luego empuja hacia arriba.",
-        "Repite."
+        "Empieza con un trote suave y sube hasta tu ritmo durante los primeros minutos, en lugar de salir directamente a la velocidad objetivo.",
+        "Apoya el pie bajo la cadera, no por delante del cuerpo, y mantén el contacto con el suelo corto y silencioso.",
+        "Corre erguido desde la cadera, con una ligera inclinación desde los tobillos y sin doblarte por la cintura.",
+        "Flexiona los codos unos noventa grados y lleva los brazos adelante y atrás, sin cruzarlos sobre el pecho.",
+        "Respira con ritmo y mantén sueltos los hombros, la mandíbula y las manos.",
+        "Sostén el ritmo el tiempo o la distancia deseados, luego trota y camina unos minutos para terminar."
       ],
       "tips_en": [
-        "Control the descent.",
-        "Keep elbows at about 45 degrees to the torso."
+        "Build weekly distance gradually. Almost every running injury comes from adding volume faster than the tendons and bones adapt, not from a single hard run.",
+        "Most of your running should be easy enough to talk in. Running every session at a middling hard pace is the fastest way to plateau.",
+        "Shorten your stride and let your cadence rise if you feel yourself thudding — reaching for a longer stride puts the brakes on with every footfall."
       ],
       "tips_de": [
-        "Senke kontrolliert ab.",
-        "Ellbogen ca. 45 Grad zum Rumpf halten."
+        "Steigere den Wochenumfang langsam. Fast jede Laufverletzung kommt daher, dass der Umfang schneller wächst als Sehnen und Knochen sich anpassen — nicht von einem einzelnen harten Lauf.",
+        "Der Großteil deiner Läufe sollte so locker sein, dass du dabei reden kannst. Jede Einheit im mittelharten Bereich zu laufen ist der schnellste Weg ins Plateau.",
+        "Wenn du merkst, dass du aufstampfst, verkürze den Schritt und lass die Schrittfrequenz steigen — nach einem längeren Schritt zu greifen bremst dich bei jedem Aufsetzen."
       ],
       "tips_es": [
-        "Controla el descenso.",
-        "Mantén los codos a unos 45 grados respecto al torso."
+        "Aumenta el volumen semanal poco a poco. Casi toda lesión al correr viene de sumar kilómetros más rápido de lo que se adaptan tendones y huesos, no de una sola tirada dura.",
+        "La mayor parte de tus carreras debe ser lo bastante suave como para poder hablar. Correr cada sesión a un ritmo medio-fuerte es la vía más rápida al estancamiento.",
+        "Si notas que pisas con estruendo, acorta la zancada y deja subir la cadencia — buscar un paso más largo pone el freno en cada apoyo."
       ],
-      "met": 6.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/decline-bench-press-barbell-start.webp",
-          "peak": "images/flat/decline-bench-press-barbell-peak.webp"
+          "main": "images/flat/running-main.webp"
         }
       }
     },
     {
-      "id": "decline-bench-press-ez-bar",
-      "name_en": "Decline EZ-Bar Bench Press",
-      "name_de": "Negativbank-SZ-Stangen-Drücken",
-      "name_es": "Press de Banca Declinado con Barra Z",
-      "description_en": "A decline press using an EZ-bar for a wrist-friendly grip targeting the lower chest.",
-      "description_de": "Negativbank-Drücken mit SZ-Stange für handgelenkschonendes Training der unteren Brust.",
-      "description_es": "Un press declinado con barra Z y agarre cómodo para las muñecas que trabaja el pecho inferior.",
+      "id": "russian-twist",
+      "name_en": "Russian Twist",
+      "name_de": "Russian Twist",
+      "name_es": "Giro Ruso",
+      "description_en": "A rotational core exercise targeting the obliques.",
+      "description_de": "Eine Rotationsübung für den Rumpf, die die Obliques beansprucht.",
+      "description_es": "Un ejercicio de core rotacional que trabaja los oblicuos.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "ez_bar",
-      "body_part": "chest",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "core",
       "primary_muscles": [
-        "pectoralis_major"
+        "obliques",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "hip_flexors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "push_day",
+        "core",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe",
-        "requires_bench"
+        "no_axial_load",
+        "lower_back_safe"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "crunch",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Set the bench to a decline. Secure your feet and grip the EZ-bar.",
-        "Lower the bar to your lower chest.",
-        "Press back up explosively.",
+        "Sit on the floor with knees bent, lean back slightly.",
+        "Hold your hands together or hold a weight at chest level.",
+        "Rotate your torso to one side, then the other.",
+        "Keep your core braced throughout.",
         "Repeat."
       ],
       "instructions_de": [
-        "Stelle die Bank auf Negativ. Füße sichern und SZ-Stange greifen.",
-        "Senke die Stange zur Unterseite der Brust.",
-        "Explosiv zurückdrücken.",
-        "Wiederholen."
+        "Setze dich auf den Boden, Knie gebeugt, leicht nach hinten gelehnt.",
+        "Verschränke die Hände oder halte ein Gewicht auf Brusthöhe.",
+        "Rotiere den Oberkörper zu einer Seite, dann zur anderen.",
+        "Halte den Rumpf die ganze Zeit angespannt.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Ajusta el banco en declinación. Asegura los pies y agarra la barra Z.",
-        "Baja la barra hasta el pecho inferior.",
-        "Empuja hacia arriba de forma explosiva.",
+        "Siéntate en el suelo con las rodillas flexionadas e inclínate ligeramente hacia atrás.",
+        "Junta las manos o sostén un peso a la altura del pecho.",
+        "Rota el torso hacia un lado, luego hacia el otro.",
+        "Mantén el core apretado en todo momento.",
         "Repite."
       ],
       "tips_en": [
-        "The angled grip reduces wrist strain.",
-        "Keep your core braced."
+        "Rotate from the torso rather than just swinging the arms.",
+        "Keep your chest lifted and your spine long as you twist.",
+        "Move at a controlled tempo instead of racing through reps."
       ],
       "tips_de": [
-        "Der angewinkelte Griff reduziert die Handgelenkbelastung.",
-        "Rumpf angespannt halten."
+        "Rotiere aus der Körpermitte, nicht nur mit den Armen.",
+        "Halte den Rücken lang, statt ihn einzurunden.",
+        "Atme mit jeder Drehung bewusst aus."
       ],
       "tips_es": [
-        "El agarre angulado reduce la tensión en las muñecas.",
-        "Mantén el core contraído."
+        "Gira desde el torso, no solo con los brazos.",
+        "Mantén la espalda recta aunque estés ligeramente reclinado.",
+        "Hazlo lento y controlado; la velocidad resta trabajo a los oblicuos."
       ],
-      "met": 6.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/decline-bench-press-ez-bar-start.webp",
-          "peak": "images/flat/decline-bench-press-ez-bar-peak.webp"
+          "start": "images/flat/russian-twist-start.webp",
+          "peak": "images/flat/russian-twist-peak.webp"
         }
       }
     },
-    {
-      "id": "decline-crunch",
-      "name_en": "Decline Crunch",
-      "name_de": "Negativbank-Crunch",
-      "name_es": "Crunch Declinado",
-      "description_en": "A crunch performed on a decline bench, increasing the range of motion and resistance on the abs.",
-      "description_de": "Ein Crunch auf der Negativbank, der Bewegungsumfang und Widerstand für die Bauchmuskeln erhöht.",
-      "description_es": "Un crunch realizado en banco declinado, aumentando el rango de movimiento y la resistencia sobre los abdominales.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "body_part": "core",
+    {
+      "id": "savasana",
+      "name_en": "Corpse Pose",
+      "name_de": "Totenstellung",
+      "name_es": "Postura del Cadáver",
+      "description_en": "The closing rest of a practice: lying flat on the back with the body completely passive, letting the effects of the session settle.",
+      "description_de": "Die Schlussentspannung einer Praxis: flach auf dem Rücken liegen, der Körper vollkommen passiv, damit sich die Wirkung der Einheit setzen kann.",
+      "description_es": "El descanso final de una práctica: tumbado boca arriba con el cuerpo completamente pasivo, dejando que los efectos de la sesión se asienten.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "full_body",
       "primary_muscles": [
-        "rectus_abdominis"
-      ],
-      "secondary_muscles": [
-        "hip_flexors",
-        "obliques"
+        "erector_spinae"
       ],
       "goals": [
-        "hypertrophy"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "crunch",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Secure your feet at the top of a decline bench.",
-        "Lie back with hands crossed on your chest or behind your head.",
-        "Crunch up by flexing your spine toward your knees.",
-        "Squeeze your abs at the top.",
-        "Lower under control and repeat."
+        "Lie on your back with the legs a comfortable distance apart and the feet falling open.",
+        "Rest the arms slightly away from the body with the palms facing up.",
+        "Let the whole body soften into the floor, including the jaw, the eyes and the hands.",
+        "Stay for the prescribed time, breathing naturally without controlling the breath.",
+        "Bend the knees and roll to one side before sitting up slowly."
       ],
       "instructions_de": [
-        "Sichere die Füße oben an der Negativbank.",
-        "Leg dich zurück, Hände auf der Brust gekreuzt oder hinter dem Kopf.",
-        "Crunch nach oben durch Beugen der Wirbelsäule zu den Knien.",
-        "Spanne die Bauchmuskeln oben an.",
-        "Kontrolliert absenken und wiederholen."
+        "Leg dich auf den Rücken, die Beine angenehm auseinander, die Füße fallen nach außen.",
+        "Leg die Arme etwas vom Körper entfernt ab, die Handflächen nach oben.",
+        "Lass den ganzen Körper in den Boden sinken, auch Kiefer, Augen und Hände.",
+        "Bleib für die vorgegebene Zeit und atme natürlich, ohne den Atem zu steuern.",
+        "Beug die Knie und roll dich zur Seite, bevor du dich langsam aufsetzt."
       ],
       "instructions_es": [
-        "Asegura los pies en la parte superior del banco declinado.",
-        "Recuéstate con las manos cruzadas sobre el pecho o detrás de la cabeza.",
-        "Sube contrayendo la columna hacia las rodillas.",
-        "Aprieta el abdomen en la posición superior.",
-        "Baja de forma controlada y repite."
+        "Túmbate boca arriba con las piernas cómodamente separadas y los pies cayendo hacia fuera.",
+        "Deja los brazos algo separados del cuerpo con las palmas hacia arriba.",
+        "Permite que todo el cuerpo se ablande contra el suelo, incluidos la mandíbula, los ojos y las manos.",
+        "Permanece durante el tiempo indicado, respirando con naturalidad y sin controlar la respiración.",
+        "Flexiona las rodillas y rueda hacia un lado antes de incorporarte despacio."
       ],
       "tips_en": [
-        "Curl your spine up rather than pulling on your neck.",
-        "Exhale as you crunch and squeeze the abs at the top.",
-        "Lower slowly instead of dropping back to the bench."
+        "Place a bolster under the knees if the lower back does not settle.",
+        "Cover yourself with a blanket; the body cools quickly once it stops moving.",
+        "This pose is meant to require no effort at all — resist the urge to adjust constantly."
       ],
       "tips_de": [
-        "Rolle die Wirbelsäule ein, statt am Nacken zu ziehen.",
-        "Atme beim Aufrollen aus und spanne die Bauchmuskeln oben fest an.",
-        "Senke dich langsam ab, statt auf die Bank zurückzufallen."
+        "Leg ein Bolster unter die Knie, wenn der untere Rücken nicht zur Ruhe kommt.",
+        "Deck dich mit einer Decke zu - der Körper kühlt schnell aus, sobald er sich nicht mehr bewegt.",
+        "Diese Haltung soll überhaupt keine Anstrengung kosten - widersteh dem Drang, ständig nachzujustieren."
       ],
       "tips_es": [
-        "Enrolla la columna en lugar de tirar del cuello.",
-        "Exhala al subir y aprieta los abdominales arriba.",
-        "Baja despacio en lugar de dejarte caer sobre el banco."
+        "Coloca un bolster bajo las rodillas si la zona lumbar no termina de asentarse.",
+        "Cúbrete con una manta; el cuerpo se enfría rápido en cuanto deja de moverse.",
+        "Esta postura no debe costar ningún esfuerzo: resiste el impulso de reajustarte constantemente."
       ],
-      "met": 3.5,
+      "met": 1.3,
       "images": {
         "flat": {
-          "start": "images/flat/decline-crunch-start.webp",
-          "peak": "images/flat/decline-crunch-peak.webp"
+          "main": "images/flat/savasana-main.webp"
         }
       }
     },
     {
-      "id": "decline-db-fly",
-      "name_en": "Decline Dumbbell Fly",
-      "name_de": "Negativbank-Kurzhantel-Flys",
-      "name_es": "Aperturas con Mancuernas en Banco Declinado",
-      "description_en": "An isolation fly movement performed on a decline bench to emphasize the lower chest.",
-      "description_de": "Isolations-Flybewegung auf der Negativbank mit Betonung der unteren Brust.",
-      "description_es": "Un movimiento de apertura en banco declinado para enfatizar el pecho inferior.",
+      "id": "scapular-pull-ups",
+      "name_en": "Scapular Pull Ups",
+      "name_de": "Scapular Pull-Ups",
+      "name_es": "Dominadas Escapulares",
+      "description_en": "A straight-arm hang exercise lifting the chest by depressing and retracting the shoulder blades, building pull-up strength.",
+      "description_de": "Eine Übung an der Klimmzugstange, bei der die Schulterblätter mit gestreckten Armen aktiv gesenkt und zusammengezogen werden.",
+      "description_es": "Un ejercicio en barra de dominadas con brazos extendidos, que entrena la depresión y retracción de las escápulas.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
+      "force_type": "pull",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "chest",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
       "primary_muscles": [
-        "pectoralis_major"
+        "latissimus_dorsi",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "forearm_flexors",
+        "rhomboids"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
         "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "shoulder_safe"
       ],
-      "variation_group": "chest-fly",
+      "variation_group": "pull-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a decline bench holding dumbbells above your chest.",
-        "With a slight elbow bend, lower the dumbbells wide to each side.",
-        "Squeeze the chest to bring them back up.",
-        "Repeat."
+        "Hang from a pull-up bar with arms fully extended.",
+        "Keep your arms straight throughout the movement.",
+        "Depress and retract your shoulder blades to lift your chest.",
+        "Pause briefly at the top of the movement.",
+        "Return to a fully hanging position.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Leg dich auf die Negativbank, Kurzhanteln über der Brust.",
-        "Senke die Kurzhanteln mit leichter Ellbogenbeugung weit zur Seite.",
-        "Drücke die Brust zusammen, um sie zurückzubringen.",
-        "Wiederholen."
+        "Hänge an der Klimmzugstange mit vollständig gestreckten Armen.",
+        "Halte die Arme die ganze Zeit gestreckt.",
+        "Drücke die Schulterblätter herunter und zusammen, um die Brust zu heben.",
+        "Kurze Pause oben.",
+        "Kehre in den vollen Hang zurück.",
+        "Wiederhole für die gewünschte Wiederholungszahl."
       ],
       "instructions_es": [
-        "Túmbate en un banco declinado sosteniendo mancuernas sobre el pecho.",
-        "Con una ligera flexión de codos, baja las mancuernas ampliamente hacia los lados.",
-        "Aprieta el pecho para subirlas de nuevo.",
-        "Repite."
+        "Cuélgate de una barra de dominadas con los brazos completamente extendidos.",
+        "Mantén los brazos rectos durante todo el movimiento.",
+        "Deprime y retrae las escápulas para elevar el pecho.",
+        "Haz una breve pausa en la parte superior del movimiento.",
+        "Regresa a la posición de cuelgue completo.",
+        "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Do not fully lock out the elbows.",
-        "Focus on the stretch at the bottom."
+        "Think of pulling your shoulder blades down into your back pockets.",
+        "Avoid swinging or kipping to keep the movement strict.",
+        "Focus on small, precise movement quality rather than maximum height."
       ],
       "tips_de": [
-        "Die Ellbogen nicht vollständig durchstrecken.",
-        "Fokus auf die Dehnung unten."
+        "Stelle dir vor, die Schulterblätter in die Gesäßtaschen zu schieben.",
+        "Arbeite mit kleinem Bewegungsumfang, aber voller Kontrolle.",
+        "Hänge ruhig, ohne mit den Beinen zu pendeln."
       ],
       "tips_es": [
-        "No extiendas completamente los codos.",
-        "Concéntrate en el estiramiento en la posición inferior."
+        "Piensa en alejar los hombros de las orejas al subir el pecho.",
+        "No intentes convertirlo en una dominada; el recorrido es corto.",
+        "Controla la vuelta a la posición colgada sin desplomarte."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/decline-db-fly-start.webp",
-          "peak": "images/flat/decline-db-fly-peak.webp"
+          "start": "images/flat/scapular-pull-ups-start.webp",
+          "peak": "images/flat/scapular-pull-ups-peak.webp"
         }
       }
     },
     {
-      "id": "decline-push-up",
-      "name_en": "Decline Push-Up",
-      "name_de": "Negativer Push-Up",
-      "name_es": "Flexión Declinada",
-      "description_en": "A bodyweight push-up with feet elevated to increase upper chest and shoulder activation.",
-      "description_de": "Ein Push-Up mit erhöhten Füßen zur stärkeren Aktivierung der oberen Brust und Schultern.",
-      "description_es": "Una flexión con los pies elevados para aumentar la activación del pecho superior y los hombros.",
+      "id": "scissor-kicks",
+      "name_en": "Scissor Kicks",
+      "name_de": "Scherenbeine",
+      "name_es": "Tijeras",
+      "description_en": "A core exercise performed lying on the back, alternating straight-leg crosses to target the lower abdominals and hip flexors.",
+      "description_de": "Eine Rumpfübung im Liegen, bei der die gestreckten Beine abwechselnd gekreuzt werden, um die untere Bauchmuskulatur und die Hüftbeuger zu beanspruchen.",
+      "description_es": "Un ejercicio de core realizado boca arriba, cruzando alternadamente las piernas rectas para trabajar el abdomen bajo y los flexores de cadera.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "body_part": "chest",
+      "body_part": "core",
       "primary_muscles": [
-        "pectoralis_major"
+        "hip_flexors",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "obliques",
+        "transverse_abdominis"
       ],
       "goals": [
         "hypertrophy",
-        "endurance"
+        "strength"
       ],
       "tags": [
-        "calisthenics",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe",
-        "requires_bench"
+        "no_axial_load",
+        "lower_back_safe"
       ],
-      "variation_group": "push-up",
+      "variation_group": "leg-raise",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Place your feet on an elevated surface and hands on the ground.",
-        "Lower your chest to the floor in a controlled manner.",
-        "Push back up to the start.",
-        "Repeat."
+        "Lie flat on your back with your hands under your glutes.",
+        "Lift both legs a few inches off the floor.",
+        "Alternate crossing one leg over the other in a scissor motion.",
+        "Keep your lower back pressed into the floor.",
+        "Maintain a steady rhythm throughout.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stelle die Füße auf eine erhöhte Fläche und die Hände auf den Boden.",
-        "Senke die Brust kontrolliert zum Boden.",
-        "Drücke zurück zum Start.",
-        "Wiederholen."
+        "Lege dich flach auf den Rücken mit den Händen unter dem Gesäß.",
+        "Hebe beide Beine einige Zentimeter vom Boden ab.",
+        "Kreuze abwechselnd ein Bein über das andere in einer Scherenbewegung.",
+        "Drücke den unteren Rücken in den Boden.",
+        "Halte während der gesamten Übung einen gleichmäßigen Rhythmus.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca los pies en una superficie elevada y las manos en el suelo.",
-        "Baja el pecho hacia el suelo de forma controlada.",
-        "Vuelve a empujar hasta la posición inicial.",
-        "Repite."
+        "Recuéstate boca arriba con las manos bajo los glúteos.",
+        "Eleva ambas piernas unos centímetros del suelo.",
+        "Cruza alternadamente una pierna sobre la otra en un movimiento de tijera.",
+        "Mantén la zona lumbar presionada contra el suelo.",
+        "Mantén un ritmo constante durante todo el ejercicio.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your body in a straight line.",
-        "The higher the elevation, the more upper chest is targeted."
+        "Press your lower back into the floor throughout.",
+        "Keep your legs straight and close to the ground.",
+        "Move with control rather than speed."
       ],
       "tips_de": [
-        "Halte den Körper in einer geraden Linie.",
-        "Je höher die Elevation, desto mehr wird die obere Brust beansprucht."
+        "Drücke den unteren Rücken durchgehend in den Boden.",
+        "Halte die Beine gestreckt und nah am Boden.",
+        "Bewege dich kontrolliert statt schnell."
       ],
       "tips_es": [
-        "Mantén el cuerpo en línea recta.",
-        "Cuanto mayor sea la elevación, más se trabaja el pecho superior."
+        "Presiona la zona lumbar contra el suelo en todo momento.",
+        "Mantén las piernas rectas y cerca del suelo.",
+        "Muévete con control, no con velocidad."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/decline-push-up-start.webp",
-          "peak": "images/flat/decline-push-up-peak.webp"
+          "start": "images/flat/scissor-kicks-start.webp",
+          "peak": "images/flat/scissor-kicks-peak.webp"
         }
       }
     },
     {
-      "id": "deficit-deadlift",
-      "name_en": "Deficit Deadlift",
-      "name_de": "Defizit-Kreuzheben",
-      "name_es": "Peso Muerto en Déficit",
-      "description_en": "A deadlift performed standing on a low platform, extending the range of motion to build strength off the floor.",
-      "description_de": "Ein Kreuzheben im Stand auf einer kleinen Erhöhung, das den Bewegungsweg verlängert und die Startkraft vom Boden verbessert.",
-      "description_es": "Un peso muerto ejecutado sobre una plataforma baja que amplía el recorrido y exige más a isquiotibiales y glúteos.",
+      "id": "seated-barbell-overhead-press",
+      "name_en": "Seated Barbell Overhead Press",
+      "name_de": "Sitzende Langhantel-Schulterdrücken",
+      "name_es": "Press de Barra sobre la Cabeza Sentado",
+      "description_en": "A strict seated overhead press with a barbell, removing hip drive and isolating the deltoids and triceps.",
+      "description_de": "Ein striktes sitzendes Überkopfdrücken mit der Langhantel, das den Beineinsatz eliminiert und Deltoideus und Trizeps isoliert.",
+      "description_es": "Un press de barra sobre la cabeza estricto en posición sentada, que elimina el impulso de caderas y aísla los deltoides y los tríceps.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "advanced",
+      "difficulty": "intermediate",
       "equipment": "barbell",
-      "body_part": "back",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
-        "hamstrings"
+        "anterior_deltoid"
       ],
       "secondary_muscles": [
-        "latissimus_dorsi",
-        "quadriceps",
-        "trapezius"
+        "lateral_deltoid",
+        "trapezius",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "strength",
+        "hypertrophy"
       ],
       "tags": [
-        "shoulder_safe",
-        "knee_safe"
+        "push_day",
+        "requires_bench"
       ],
-      "variation_group": "deadlift",
+      "variation_group": "overhead-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand on a small platform with a loaded barbell over your midfoot.",
-        "Hinge down and grip the bar just outside your knees.",
-        "Drive through your legs to stand up while keeping the bar close.",
-        "Lock out your hips and knees at the top.",
-        "Lower under control and repeat."
+        "Set an upright bench inside a rack with the pins at about shoulder height when seated.",
+        "Sit with your back flat against the pad and unrack the barbell at the front of the shoulders.",
+        "Press the bar overhead until the arms are fully extended, tucking the head through at the top.",
+        "Lower the bar back to the collarbones under control.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Stehe auf einer kleinen Erhöhung mit einer beladenen Langhantel über dem Mittelfuß.",
-        "Beuge dich herunter und greife die Stange knapp außerhalb der Knie.",
-        "Treibe durch die Beine, um aufzustehen, dabei die Stange nah halten.",
-        "Strecke Hüfte und Knie oben vollständig durch.",
-        "Kontrolliert absenken und wiederholen."
+        "Stelle eine aufrechte Bank im Rack ein, Sicherheitsstifte im Sitzen auf Schulterhöhe.",
+        "Setze dich mit flachem Rücken ans Polster und hebe die Stange auf die vorderen Schultern.",
+        "Drücke die Stange overhead bis zur vollständigen Armstreckung und führe den Kopf oben durch.",
+        "Senke die Stange kontrolliert zurück auf die Schlüsselbeine.",
+        "Wiederhole für die empfohlene Wiederholungszahl."
       ],
       "instructions_es": [
-        "De pie sobre una plataforma pequeña con una barra cargada sobre el medio del pie.",
-        "Bisagra hacia abajo y agarra la barra justo por fuera de las rodillas.",
-        "Empuja con las piernas para ponerte erguido manteniendo la barra cerca.",
-        "Bloquea caderas y rodillas en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Ajusta un banco vertical dentro del rack con los pines a la altura aproximada de los hombros cuando estés sentado.",
+        "Siéntate con la espalda plana contra el pad y desrackea la barra en la parte frontal de los hombros.",
+        "Empuja la barra sobre la cabeza hasta extender completamente los brazos, pasando la cabeza por delante en la parte superior.",
+        "Baja la barra de vuelta a las clavículas con control.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Keep your back flat; the extra depth makes rounding more likely.",
-        "Use less weight than your conventional deadlift to maintain positioning.",
-        "Take the slack out of the bar before initiating the pull."
+        "Keep the ribs down and glutes tight; do not lean back into a bench press.",
+        "Drive the bar straight up, not forward."
       ],
       "tips_de": [
-        "Halte den Rücken trotz der tieferen Startposition durchgehend neutral.",
-        "Baue Ganzkörperspannung auf, bevor sich die Stange vom Boden löst.",
-        "Nutze weniger Gewicht als beim klassischen Kreuzheben vom Boden."
+        "Halte die Rippen unten und das Gesäß angespannt – nicht nach hinten lehnen wie beim Bankdrücken.",
+        "Drücke die Stange gerade nach oben, nicht nach vorne."
       ],
       "tips_es": [
-        "Mantén la columna neutra en todo el recorrido ampliado.",
-        "Usa menos peso del que mueves en tu peso muerto habitual.",
-        "Domina el peso muerto convencional antes de probar esta variante."
+        "Mantén las costillas abajo y los glúteos apretados; no te inclines hacia atrás como en un press de banca.",
+        "Empuja la barra recto hacia arriba, no hacia adelante."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/deficit-deadlift-start.webp",
-          "peak": "images/flat/deficit-deadlift-peak.webp"
+          "start": "images/flat/seated-barbell-overhead-press-start.webp",
+          "peak": "images/flat/seated-barbell-overhead-press-peak.webp"
         }
       }
     },
     {
-      "id": "deficit-push-ups",
-      "name_en": "Deficit Push Ups",
-      "name_de": "Defizit-Push-Ups",
-      "name_es": "Flexiones en Déficit",
-      "description_en": "A push-up variation with hands on raised supports, lowering the chest below hand level for a greater range of motion.",
-      "description_de": "Eine Liegestütz-Variante mit den Händen auf Erhöhungen, bei der die Brust unter Handniveau abgesenkt wird, um den Bewegungsweg zu vergrößern.",
-      "description_es": "Una flexión de brazos con las manos sobre soportes elevados, que aumenta el rango de movimiento y el estiramiento del pectoral.",
+      "id": "seated-cable-row",
+      "name_en": "Seated Cable Row",
+      "name_de": "Sitzendes Rudern am Kabelzug",
+      "name_es": "Remo Sentado en Polea",
+      "description_en": "A back exercise performed on a cable row machine, pulling a handle toward the torso while seated.",
+      "description_de": "Eine Rückenübung am Kabelzuggerät, bei der ein Griff im Sitzen zum Oberkörper gezogen wird.",
+      "description_es": "Un ejercicio de espalda en una máquina de remo con polea, tirando de una manija hacia el torso estando sentado.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "back",
       "primary_muscles": [
-        "pectoralis_major"
+        "latissimus_dorsi",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "serratus_anterior",
-        "triceps_brachii"
+        "biceps_brachii",
+        "erector_spinae",
+        "posterior_deltoid"
       ],
       "goals": [
         "hypertrophy",
@@ -8230,151 +34992,151 @@
         "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "push-up",
+      "variation_group": "row",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Place your hands on two elevated surfaces like parallettes or blocks.",
-        "Assume a plank position with hands under your shoulders.",
-        "Lower your chest below the level of your hands.",
-        "Press back up to extend your arms.",
+        "Sit at the cable row station and place your feet on the footrests.",
+        "Grip the handle and sit upright with a slight forward lean.",
+        "Drive your elbows back and pull the handle toward your lower abdomen.",
+        "Squeeze your shoulder blades together at the end of the pull.",
+        "Extend your arms under control back to the starting position.",
         "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stelle die Hände auf zwei erhöhte Flächen wie Parallettes oder Blöcke.",
-        "Nimm die Plank-Position ein, Hände unter den Schultern.",
-        "Senke die Brust unter das Niveau der Hände.",
-        "Drücke zurück, um die Arme zu strecken.",
+        "Setze dich an die Rudermaschine und stelle die Füße auf die Fußstützen.",
+        "Greife den Griff und sitze aufrecht mit leichter Vorlage.",
+        "Ziehe die Ellbogen nach hinten und den Griff zum unteren Bauch.",
+        "Spanne die Schulterblätter am Ende des Zugs zusammen an.",
+        "Strecke die Arme kontrolliert zurück in die Ausgangsposition.",
         "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca las manos en dos superficies elevadas como parallettes o bloques.",
-        "Adopta la posición de plancha con las manos bajo los hombros.",
-        "Baja el pecho por debajo del nivel de las manos.",
-        "Empuja hacia arriba para extender los brazos.",
+        "Siéntate en la estación de remo y coloca los pies en los apoyos.",
+        "Sujeta la manija y siéntate erguido con una ligera inclinación hacia adelante.",
+        "Lleva los codos hacia atrás y tira de la manija hacia la parte baja del abdomen.",
+        "Contrae los omóplatos al final del tirón.",
+        "Extiende los brazos con control de vuelta a la posición inicial.",
         "Repite el número de repeticiones deseado."
       ],
-      "tips_en": [
-        "Avoid letting your hips sag during the deep stretch.",
-        "Work within a pain-free depth and increase it gradually.",
-        "Keep your elbows tracking back rather than flaring wide."
+      "tips_en": [
+        "Keep your torso upright with minimal rocking.",
+        "Drive your elbows straight back, not out to the sides.",
+        "Squeeze your shoulder blades together at the end of the pull."
       ],
       "tips_de": [
-        "Senke dich nur so tief ab, wie deine Schultern schmerzfrei bleiben.",
-        "Halte den Körper in einer Linie, ohne die Hüfte durchhängen zu lassen.",
-        "Lass die Ellenbogen nicht weit nach außen wandern."
+        "Halte den Oberkörper aufrecht mit minimalem Schwung.",
+        "Führe die Ellbogen gerade nach hinten, nicht zur Seite.",
+        "Spanne die Schulterblätter am Ende des Zugs zusammen an."
       ],
       "tips_es": [
-        "Baja solo hasta donde tus hombros toleren el estiramiento.",
-        "Mantén el cuerpo en línea recta, sin hundir la cadera.",
-        "Progresa desde las flexiones normales antes de añadir déficit."
+        "Mantén el torso erguido con un balanceo mínimo.",
+        "Lleva los codos directamente hacia atrás, no hacia los lados.",
+        "Contrae los omóplatos al final del tirón."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/deficit-push-ups-start.webp",
-          "peak": "images/flat/deficit-push-ups-peak.webp"
+          "start": "images/flat/seated-cable-row-start.webp",
+          "peak": "images/flat/seated-cable-row-peak.webp"
         }
       }
     },
     {
-      "id": "diamond-push-ups",
-      "name_en": "Diamond Push Ups",
-      "name_de": "Diamant-Push-Ups",
-      "name_es": "Flexiones en Diamante",
-      "description_en": "A close-hand push-up with thumbs and index fingers forming a diamond, shifting the emphasis onto the triceps.",
-      "description_de": "Ein enger Liegestütz, bei dem Daumen und Zeigefinger eine Raute formen — verlagert die Belastung auf den Trizeps.",
-      "description_es": "Una flexión con las manos juntas formando un diamante con pulgares e índices, trasladando el énfasis a los tríceps.",
+      "id": "seated-calf-raise",
+      "name_en": "Seated Calf Raise",
+      "name_de": "Sitzende Wadenübung",
+      "name_es": "Elevación de Talones Sentado",
+      "description_en": "A machine calf raise performed seated to specifically target the soleus muscle.",
+      "description_de": "Eine Maschinen-Wadenübung im Sitzen, die gezielt den Soleus beansprucht.",
+      "description_es": "Una elevación de talones en máquina realizada sentado para trabajar específicamente el músculo sóleo.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "body_part": "chest",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "seated_calf_raise_machine",
+      "body_part": "lower_legs",
       "primary_muscles": [
-        "pectoralis_major",
-        "triceps_brachii"
+        "soleus"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "serratus_anterior"
+        "gastrocnemius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
+        "leg_day",
         "knee_safe",
+        "shoulder_safe",
         "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "lower_back_safe"
       ],
-      "variation_group": "push-up",
+      "variation_group": "calf-raise",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Assume a push-up position with hands close together forming a diamond.",
-        "Keep your elbows tucked close to your sides.",
-        "Lower your chest toward your hands.",
-        "Press back up to extend your arms.",
-        "Repeat for the desired number of reps."
+        "Sit at a calf raise machine with the pads resting on your thighs.",
+        "Lower your heels as far as possible.",
+        "Raise up onto your toes.",
+        "Lower under control.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Nimm die Push-Up-Position ein, Hände eng zusammen und bilden ein Diamantmuster.",
-        "Halte die Ellbogen nah an den Seiten.",
-        "Senke die Brust zu den Händen.",
-        "Drücke zurück, um die Arme zu strecken.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Setze dich ans Wadengerät, Polster auf den Oberschenkeln.",
+        "Senke die Fersen so weit wie möglich.",
+        "Hebe dich auf die Zehenspitzen.",
+        "Senke kontrolliert.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Adopta la posición de flexión con las manos juntas formando un diamante.",
-        "Mantén los codos pegados a los costados.",
-        "Baja el pecho hacia las manos.",
-        "Empuja hacia arriba para extender los brazos.",
-        "Repite el número de repeticiones deseado."
+        "Siéntate en la máquina de elevación de talones con los pads apoyados en los muslos.",
+        "Baja los talones lo más posible.",
+        "Elévate sobre las puntas de los pies.",
+        "Baja con control.",
+        "Repite."
       ],
       "tips_en": [
-        "Keep your elbows tracking back along your sides, not flared out.",
-        "Hold your body in a rigid straight line from head to heels.",
-        "Lower with control until your chest reaches your hands."
+        "Seated position pre-stretches the soleus.",
+        "Use a full range of motion."
       ],
       "tips_de": [
-        "Führe die Ellbogen eng am Körper nach hinten, nicht nach außen.",
-        "Halte den Körper in einer festen geraden Linie von Kopf bis Fersen.",
-        "Senke dich kontrolliert ab, bis die Brust deine Hände erreicht."
+        "Die Sitzposition dehnt den Soleus vor.",
+        "Nutze den vollen Bewegungsumfang."
       ],
       "tips_es": [
-        "Lleva los codos hacia atrás pegados a los costados, sin abrirlos.",
-        "Mantén el cuerpo en una línea recta y rígida de la cabeza a los talones.",
-        "Baja con control hasta que el pecho llegue a las manos."
+        "La posición sentada pre-estira el sóleo.",
+        "Utiliza un rango completo de movimiento."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/diamond-push-ups-start.webp",
-          "peak": "images/flat/diamond-push-ups-peak.webp"
+          "start": "images/flat/seated-calf-raise-start.webp",
+          "peak": "images/flat/seated-calf-raise-peak.webp"
         }
       }
     },
     {
-      "id": "dips",
-      "name_en": "Chest Dips",
-      "name_de": "Chest Dips",
-      "name_es": "Fondos para Pecho",
-      "description_en": "A compound bodyweight exercise targeting the lower chest and triceps.",
-      "description_de": "Eine zusammengesetzte Körpergewichtsübung für die untere Brust und den Trizeps.",
-      "description_es": "Un ejercicio compuesto de peso corporal que trabaja el pecho inferior y los tríceps.",
+      "id": "seated-db-press",
+      "name_en": "Seated Dumbbell Shoulder Press",
+      "name_de": "Sitzende Kurzhantel-Schulterdrücken",
+      "name_es": "Press de Hombro con Mancuernas Sentado",
+      "description_en": "A seated pressing movement for the shoulders using dumbbells.",
+      "description_de": "Eine sitzende Drückbewegung für die Schultern mit Kurzhanteln.",
+      "description_es": "Un movimiento de press sentado para los hombros usando mancuernas.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dip_station",
-      "body_part": "chest",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "pectoralis_major",
-        "triceps_brachii"
+        "anterior_deltoid",
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "trapezius",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
@@ -8382,2985 +35144,2975 @@
       ],
       "tags": [
         "push_day",
-        "calisthenics",
         "knee_safe",
+        "lower_back_safe",
         "no_axial_load",
-        "lower_back_safe"
+        "requires_bench"
       ],
-      "variation_group": "dips",
+      "variation_group": "overhead-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Grip parallel dip bars and lift yourself to the top position with arms locked.",
-        "Lean your torso forward slightly.",
-        "Lower your body by bending your elbows until shoulders are below elbows.",
-        "Press back up to the starting position.",
+        "Sit on a bench with back support, holding dumbbells at shoulder height.",
+        "Press the dumbbells overhead until arms are fully extended.",
+        "Lower the dumbbells back to shoulder level.",
         "Repeat."
       ],
       "instructions_de": [
-        "Greife die parallelen Dip-Stangen und hebe dich mit gestreckten Armen in die obere Position.",
-        "Lehne den Oberkörper leicht nach vorne.",
-        "Senke den Körper durch Beugen der Ellbogen, bis die Schultern unter den Ellbogen sind.",
-        "Drücke zurück in die Ausgangsposition.",
-        "Wiederholen."
+        "Setze dich auf eine Bank mit Rückenlehne und halte Kurzhanteln auf Schulterhöhe.",
+        "Drücke die Kurzhanteln overhead, bis die Arme vollständig gestreckt sind.",
+        "Senke die Kurzhanteln zurück auf Schulterhöhe.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Agarra las barras paralelas y súbete a la posición superior con los brazos extendidos.",
-        "Inclina el torso ligeramente hacia adelante.",
-        "Baja el cuerpo doblando los codos hasta que los hombros queden por debajo de los codos.",
-        "Vuelve a empujar hasta la posición inicial.",
+        "Siéntate en un banco con respaldo sosteniendo mancuernas a la altura de los hombros.",
+        "Empuja las mancuernas sobre la cabeza hasta extender completamente los brazos.",
+        "Baja las mancuernas de vuelta a la altura de los hombros.",
         "Repite."
       ],
       "tips_en": [
-        "Keep your shoulders pulled down away from your ears.",
-        "Bend your knees and cross your ankles to minimize swinging.",
-        "Stop the descent if you feel pinching in your shoulders."
+        "Keep your lower back against the pad instead of arching excessively.",
+        "Avoid clanging the dumbbells together at the top.",
+        "Keep your forearms vertical under the dumbbells throughout the press."
       ],
       "tips_de": [
-        "Senke dich kontrolliert ab, statt nach unten zu fallen.",
-        "Halte die Schultern aktiv weg von den Ohren.",
-        "Arbeite ohne Schwung aus den Beinen."
+        "Vermeide ein starkes Hohlkreuz und halte den Rücken an der Lehne.",
+        "Halte die Unterarme während der gesamten Bewegung senkrecht.",
+        "Nutze die Oberschenkel, um die Hanteln in die Startposition zu bringen."
       ],
       "tips_es": [
-        "Acentúa la inclinación del torso si quieres más trabajo de pecho.",
-        "Detén la bajada si notas molestia en el hombro.",
-        "Evita encoger los hombros hacia las orejas al empujar."
+        "No arquees la espalda baja; mantén el contacto con el respaldo.",
+        "Sube las mancuernas en línea recta, sin chocarlas arriba.",
+        "Exhala al empujar y mantén el core firme."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/dips-start.webp",
-          "peak": "images/flat/dips-peak.webp"
+          "start": "images/flat/seated-db-press-start.webp",
+          "peak": "images/flat/seated-db-press-peak.webp"
         }
       }
     },
     {
-      "id": "donkey-calf-raise",
-      "name_en": "Donkey Calf Raise",
-      "name_de": "Esel-Wadenheben",
-      "name_es": "Elevación de Pantorrilla a la Burra",
-      "description_en": "A bent-over calf raise that maximizes calf stretch by hinging at the hips.",
-      "description_de": "Ein vornübergebeugtes Wadenheben, das die Wadendehnung durch das Hüftbeugen maximiert.",
-      "description_es": "Una elevación de pantorrilla inclinada que maximiza el estiramiento al flexionar las caderas.",
+      "id": "seated-dumbbell-curl",
+      "name_en": "Seated Dumbbell Curl",
+      "name_de": "Sitzende Kurzhantel-Curl",
+      "name_es": "Curl con Mancuernas Sentado",
+      "description_en": "A seated bicep curl with dumbbells, the upright seated position removing body momentum for stricter form.",
+      "description_de": "Ein Bizeps-Curl im Sitzen mit Kurzhanteln, wobei die aufrechte Sitzposition Schwung verhindert und eine sauberere Ausführung erzwingt.",
+      "description_es": "Un curl de bíceps sentado con mancuernas, donde la posición sentada y erguida elimina el impulso para una técnica más estricta.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "body_part": "lower_legs",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "gastrocnemius"
+        "biceps_brachii"
       ],
       "secondary_muscles": [
-        "soleus"
+        "brachialis",
+        "brachioradialis"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "leg_day",
-        "calf_focus"
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
       ],
-      "variation_group": "calf-raise",
+      "variation_group": "bicep-curl",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Bend at the hips and rest the forearms on a bench or sturdy support.",
-        "Place the balls of the feet on a raised platform with heels free.",
-        "Drop the heels below platform level for a full stretch.",
-        "Drive up onto the toes as high as possible, squeezing the calves.",
-        "Lower under control to a deep stretch."
+        "Sit on a bench with a dumbbell in each hand.",
+        "Let your arms hang at your sides with palms facing forward.",
+        "Curl both dumbbells toward your shoulders by flexing your biceps.",
+        "Squeeze at the top of the movement.",
+        "Lower the dumbbells with control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Beuge dich an den Hüften und lege die Unterarme auf eine Bank.",
-        "Stelle die Fußballen auf eine erhöhte Plattform, Fersen frei.",
-        "Senke die Fersen unter Plattformhöhe für volle Dehnung.",
-        "Drücke so hoch wie möglich auf die Zehen, spanne die Waden an.",
-        "Senke kontrolliert in eine tiefe Dehnung."
+        "Setze dich auf eine Bank mit je einer Kurzhantel in der Hand.",
+        "Lass die Arme seitlich hängen, Handflächen nach vorne.",
+        "Curle beide Kurzhanteln durch Beugen des Bizeps zu den Schultern.",
+        "Spanne oben kurz an.",
+        "Senke die Kurzhanteln kontrolliert.",
+        "Wiederhole für die gewünschte Wiederholungszahl."
       ],
       "instructions_es": [
-        "Flexiona las caderas y apoya los antebrazos sobre un banco.",
-        "Coloca las puntas de los pies en una plataforma elevada, talones al aire.",
-        "Baja los talones por debajo de la plataforma para un estiramiento completo.",
-        "Empuja arriba sobre las puntas tanto como puedas, contrayendo las pantorrillas.",
-        "Baja con control hasta el estiramiento profundo."
+        "Siéntate en un banco con una mancuerna en cada mano.",
+        "Deja los brazos colgando a los lados con las palmas hacia adelante.",
+        "Sube ambas mancuernas hacia los hombros flexionando los bíceps.",
+        "Aprieta en la parte superior del movimiento.",
+        "Baja las mancuernas con control.",
+        "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Pause briefly at the top to maximize the contraction.",
-        "Use a slow eccentric for full stretch.",
-        "Add a partner or weight on the lower back for resistance."
+        "Keep your elbows pinned at your sides throughout.",
+        "Avoid leaning back to help lift the weight.",
+        "Straighten your arms fully at the bottom of each rep."
       ],
       "tips_de": [
-        "Halte oben kurz inne für maximale Kontraktion.",
-        "Nutze eine langsame exzentrische Phase für volle Dehnung.",
-        "Lass einen Partner oder ein Gewicht auf den unteren Rücken für Widerstand."
+        "Halte die Ellbogen durchgehend fest an den Seiten.",
+        "Vermeide es, dich zurückzulehnen, um das Gewicht zu heben.",
+        "Strecke die Arme am Ende jeder Wiederholung vollständig durch."
       ],
       "tips_es": [
-        "Pausa brevemente arriba para maximizar la contracción.",
-        "Usa una excéntrica lenta para el estiramiento completo.",
-        "Añade un compañero o peso sobre la zona lumbar para más resistencia."
+        "Mantén los codos pegados a los costados en todo momento.",
+        "Evita inclinarte hacia atrás para ayudar a levantar el peso.",
+        "Estira los brazos por completo al final de cada repetición."
       ],
-      "met": 3.5,
-      "images": {
-        "flat": {
-          "start": "images/flat/donkey-calf-raise-start.webp",
-          "peak": "images/flat/donkey-calf-raise-peak.webp"
-        }
-      }
-    },
-    {
-      "id": "double-kettlebell-dead-clean",
-      "name_en": "Double Kettlebell Dead Clean",
-      "name_de": "Double Kettlebell Dead Clean",
-      "name_es": "Dead Clean con Dos Pesas Rusas",
-      "description_en": "An explosive kettlebell movement cleaning two bells from the floor to the rack position, with each rep starting from a dead stop.",
-      "description_de": "Ein Clean mit zwei Kettlebells, bei dem beide Kugeln durch eine explosive Hüftstreckung vom Boden in die Rack-Position gezogen werden.",
-      "description_es": "Un clean con dos pesas rusas desde el suelo que desarrolla potencia de cadera llevando ambas pesas a la posición de rack.",
-      "category": "olympic",
-      "force_type": "dynamic",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/seated-dumbbell-curl-start.webp",
+          "peak": "images/flat/seated-dumbbell-curl-peak.webp"
+        }
+      }
+    },
+    {
+      "id": "seated-dumbbell-lateral-raise",
+      "name_en": "Seated Dumbbell Lateral Raise",
+      "name_de": "Seated Dumbbell Lateral Raise",
+      "name_es": "Elevación Lateral con Mancuerna Sentado",
+      "description_en": "A seated isolation exercise raising dumbbells out to the sides, targeting the side deltoids without leg drive.",
+      "description_de": "Eine Isolationsübung im Sitzen, bei der du Kurzhanteln seitlich anhebst und die seitlichen Schultern ohne Beinschwung trainierst.",
+      "description_es": "Un ejercicio de aislamiento sentado que levanta las mancuernas hacia los lados, trabajando los deltoides laterales sin impulso de piernas.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gluteus_maximus",
-        "hamstrings"
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "forearm_flexors",
-        "quadriceps",
+        "anterior_deltoid",
         "trapezius"
       ],
       "goals": [
-        "power",
-        "strength"
+        "hypertrophy"
       ],
-      "variation_group": "clean",
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "requires_bench"
+      ],
+      "variation_group": "lateral-raise",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set two kettlebells on the floor between your feet.",
-        "Hinge down and grip both handles.",
-        "Drive explosively through your legs and hips.",
-        "Pull the kettlebells up and rotate them to the rack position.",
-        "Lower them back to the floor and repeat."
+        "Sit on a bench with a dumbbell in each hand at your sides.",
+        "Keep your back upright and core braced.",
+        "Raise both dumbbells out to the sides until they reach shoulder height.",
+        "Keep a slight bend in your elbows.",
+        "Lower the dumbbells with control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stelle zwei Kettlebells auf dem Boden zwischen deinen Füßen auf.",
-        "Beuge dich herunter und greife beide Griffe.",
-        "Treibe explosiv durch Beine und Hüften.",
-        "Ziehe die Kettlebells nach oben und rotiere sie in die Rack-Position.",
-        "Senke sie zurück auf den Boden und wiederhole die Übung."
+        "Setze dich auf eine Bank und halte je eine Kurzhantel seitlich an deinen Hüften.",
+        "Halte den Rücken aufrecht und spanne die Körpermitte an.",
+        "Hebe beide Kurzhanteln seitlich auf Schulterhöhe.",
+        "Behalte eine leichte Beugung in den Ellbogen.",
+        "Senke die Kurzhanteln kontrolliert ab.",
+        "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca dos pesas rusas en el suelo entre tus pies.",
-        "Inclínate y agarra ambas asas.",
-        "Empuja de forma explosiva con las piernas y las caderas.",
-        "Tira de las pesas rusas hacia arriba y gíralas hasta la posición de rack.",
-        "Bájalas de vuelta al suelo y repite."
+        "Siéntate en un banco con una mancuerna en cada mano a los lados.",
+        "Mantén la espalda erguida y el core contraído.",
+        "Eleva ambas mancuernas hacia los lados hasta la altura de los hombros.",
+        "Mantén una ligera flexión en los codos.",
+        "Baja las mancuernas con control.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Guide the bells close to your body as they travel up.",
-        "Keep your wrists straight as the bells settle into the rack.",
-        "Reset a tight hinge position before every rep."
+        "Use a light weight to keep the raise strict.",
+        "Lead with your elbows rather than your hands.",
+        "Raise to shoulder height and lower with control."
       ],
       "tips_de": [
-        "Halte den Rücken beim Abheben gerade und den Rumpf fest.",
-        "Führe die Kettlebells eng am Körper nach oben.",
-        "Lass die Kugeln sanft ins Rack rotieren, statt sie gegen die Unterarme schlagen zu lassen."
+        "Nutze ein leichtes Gewicht, damit die Bewegung sauber bleibt.",
+        "Führe die Bewegung mit den Ellbogen, nicht mit den Händen.",
+        "Hebe bis auf Schulterhöhe und senke kontrolliert ab."
       ],
       "tips_es": [
-        "Genera la fuerza con las caderas, no con los brazos.",
-        "Mantén las pesas cerca del cuerpo durante la subida.",
-        "Recibe en el rack con suavidad, sin golpear los antebrazos."
+        "Usa un peso ligero para mantener la elevación estricta.",
+        "Lidera con los codos en lugar de con las manos.",
+        "Eleva hasta la altura de los hombros y baja con control."
       ],
-      "met": 8.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/double-kettlebell-dead-clean-start.webp",
-          "peak": "images/flat/double-kettlebell-dead-clean-peak.webp"
+          "start": "images/flat/seated-dumbbell-lateral-raise-start.webp",
+          "peak": "images/flat/seated-dumbbell-lateral-raise-peak.webp"
         }
       }
     },
     {
-      "id": "double-kettlebell-dead-split-snatch",
-      "name_en": "Double Kettlebell Dead Split Snatch",
-      "name_de": "Double Kettlebell Dead Split Snatch",
-      "name_es": "Dead Split Snatch con Dos Pesas Rusas",
-      "description_en": "An Olympic-style kettlebell lift snatching two bells from the floor to overhead, caught in a split stance.",
-      "description_de": "Eine Snatch-Variante mit zwei Kettlebells, die vom Boden in einem Zug über Kopf gerissen und in der Split-Position abgefangen werden.",
-      "description_es": "Un snatch con dos pesas rusas desde el suelo que se recibe en posición de tijera con los brazos bloqueados arriba.",
-      "category": "olympic",
-      "force_type": "dynamic",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "id": "seated-dumbbell-tricep-extension",
+      "name_en": "Seated Dumbbell Tricep Extension",
+      "name_de": "Seated Dumbbell Trizeps Extension",
+      "name_es": "Extensión de Tríceps con Mancuerna Sentado",
+      "description_en": "A seated overhead extension lowering a dumbbell behind the head, stretching and working the triceps.",
+      "description_de": "Eine Überkopf-Streckung im Sitzen, bei der du eine Kurzhantel hinter den Kopf senkst und so den Trizeps dehnst und trainierst.",
+      "description_es": "Una extensión por encima de la cabeza sentado que baja la mancuerna detrás de la cabeza, estirando y trabajando los tríceps.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "anterior_deltoid",
-        "gluteus_maximus"
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "hamstrings",
-        "quadriceps",
-        "trapezius"
+        "anterior_deltoid"
       ],
       "goals": [
-        "power",
-        "strength"
+        "hypertrophy"
       ],
-      "variation_group": "snatch",
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "overhead-tricep-extension",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set two kettlebells on the floor between your feet.",
-        "Hinge down and grip both handles firmly.",
-        "Explosively pull the kettlebells overhead in one motion.",
-        "Drop into a split stance to catch them at lockout.",
-        "Recover by stepping feet back together."
+        "Sit on a bench with a dumbbell held overhead in both hands.",
+        "Keep your upper arms vertical next to your ears.",
+        "Lower the dumbbell behind your head by bending your elbows.",
+        "Extend your arms to press the dumbbell back overhead.",
+        "Squeeze your triceps at the top.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stelle zwei Kettlebells auf dem Boden zwischen deinen Füßen auf.",
-        "Beuge dich herunter und greife beide Griffe fest.",
-        "Ziehe die Kettlebells in einer Bewegung explosiv über den Kopf.",
-        "Gehe in einen Ausfallschritt, um sie im Lockout aufzufangen.",
-        "Kehre in die Ausgangsposition zurück, indem du die Füße wieder zusammenstellst."
+        "Setze dich auf eine Bank und halte eine Kurzhantel mit beiden Händen über dem Kopf.",
+        "Halte die Oberarme senkrecht neben den Ohren.",
+        "Senke die Kurzhantel hinter den Kopf, indem du die Ellbogen beugst.",
+        "Strecke die Arme, um die Kurzhantel wieder nach oben zu drücken.",
+        "Spanne die Trizepsmuskulatur oben an.",
+        "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca dos pesas rusas en el suelo entre tus pies.",
-        "Inclínate y agarra ambas asas con firmeza.",
-        "Tira de las pesas rusas por encima de la cabeza de forma explosiva en un solo movimiento.",
-        "Cae en postura dividida para recibirlas con los brazos bloqueados.",
-        "Recupera la posición juntando los pies."
+        "Siéntate en un banco con una mancuerna sostenida sobre la cabeza con ambas manos.",
+        "Mantén los brazos superiores verticales junto a las orejas.",
+        "Baja la mancuerna detrás de la cabeza flexionando los codos.",
+        "Extiende los brazos para empujar la mancuerna de vuelta arriba.",
+        "Aprieta los tríceps en la parte superior.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Punch up through the handles to achieve a stable overhead lockout.",
-        "Keep your front knee tracking over your foot in the split.",
-        "Stay tall through your torso as you drop under the bells."
+        "Keep your upper arms vertical next to your ears.",
+        "Move only your forearms, keeping the elbows still.",
+        "Brace your core to avoid arching your lower back."
       ],
       "tips_de": [
-        "Greife fest und spanne den Rumpf an, bevor du ziehst.",
-        "Stabilisiere den Stand im Split, erst dann richtest du dich auf.",
-        "Beginne mit leichten Kugeln, bis der Ablauf sicher sitzt."
+        "Halte die Oberarme senkrecht neben den Ohren.",
+        "Bewege nur die Unterarme und halte die Ellbogen ruhig.",
+        "Spanne den Rumpf an, um ein Hohlkreuz zu vermeiden."
       ],
       "tips_es": [
-        "Practica la tijera sin peso hasta dominar la recepción.",
-        "Recibe con los codos completamente bloqueados.",
-        "Mantén el torso erguido al entrar en la tijera."
+        "Mantén los brazos verticales junto a las orejas.",
+        "Mueve solo los antebrazos, manteniendo los codos quietos.",
+        "Contrae el core para evitar arquear la zona lumbar."
       ],
-      "met": 8.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/double-kettlebell-dead-split-snatch-start.webp",
-          "peak": "images/flat/double-kettlebell-dead-split-snatch-peak.webp"
+          "start": "images/flat/seated-dumbbell-tricep-extension-start.webp",
+          "peak": "images/flat/seated-dumbbell-tricep-extension-peak.webp"
         }
       }
     },
     {
-      "id": "double-kettlebell-overhead-press",
-      "name_en": "Double Kettlebell Overhead Press",
-      "name_de": "Double Kettlebell Schulterdrücken",
-      "name_es": "Press por Encima de la Cabeza con Dos Pesas Rusas",
-      "description_en": "A strict overhead press with two kettlebells from the rack position, demanding shoulder strength and a braced core.",
-      "description_de": "Ein Überkopfdrücken mit zwei Kettlebells aus der Rack-Position, das Schultern, Trizeps und Rumpfstabilität gleichzeitig fordert.",
-      "description_es": "Un press vertical con dos pesas rusas desde la posición de rack que desarrolla hombros y tríceps con gran exigencia del core.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "seated-forward-fold",
+      "name_en": "Seated Forward Fold",
+      "name_de": "Sitzende Vorbeuge",
+      "name_es": "Flexión Sentado hacia Adelante",
+      "description_en": "A seated stretch that targets the hamstrings and lower back by reaching the torso over straight legs.",
+      "description_de": "Eine sitzende Dehnung für hintere Oberschenkel und unteren Rücken, bei der sich der Oberkörper über die gestreckten Beine neigt.",
+      "description_es": "Un estiramiento sentado para los isquiotibiales y la zona lumbar, inclinando el torso sobre las piernas estiradas.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "shoulders",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "rectus_abdominis",
-        "serratus_anterior",
-        "trapezius"
+        "erector_spinae"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "overhead-press",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Clean two kettlebells to the rack position at your shoulders.",
-        "Stand tall with feet hip-width apart.",
-        "Press both kettlebells straight overhead.",
-        "Lock out your arms at the top.",
-        "Lower back to the rack position and repeat."
+        "Sit on the floor with both legs straight out in front.",
+        "Keep your back long and hinge forward from the hips.",
+        "Reach your hands toward your feet.",
+        "Hold for 20 to 30 seconds, breathing steadily."
       ],
       "instructions_de": [
-        "Reinige zwei Kettlebells in die Rack-Position auf den Schultern.",
-        "Stehe aufrecht, Füße hüftbreit.",
-        "Drücke beide Kettlebells gerade über den Kopf.",
-        "Strecke die Arme oben vollständig durch.",
-        "Senke zurück in die Rack-Position und wiederhole die Übung."
+        "Setze dich auf den Boden, beide Beine gerade nach vorn.",
+        "Halte den Rücken lang und beuge dich aus der Hüfte nach vorn.",
+        "Strecke die Hände Richtung Füße.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
       ],
       "instructions_es": [
-        "Lleva dos pesas rusas al rack sobre los hombros.",
-        "Ponte de pie con los pies separados al ancho de las caderas.",
-        "Empuja ambas pesas rusas directamente hacia arriba.",
-        "Bloquea los brazos en la parte superior.",
-        "Baja de vuelta a la posición de rack y repite."
+        "Siéntate en el suelo con ambas piernas estiradas al frente.",
+        "Mantén la espalda larga e inclínate desde las caderas.",
+        "Lleva las manos hacia los pies.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
       ],
       "tips_en": [
-        "Squeeze your glutes and brace your abs before each press.",
-        "Keep your forearms vertical as you drive the bells up.",
-        "Avoid flaring your ribs or arching your lower back at lockout."
+        "Lead with your chest, not your head, to keep the back long.",
+        "Stretch to mild tension, never to pain."
       ],
       "tips_de": [
-        "Spanne Gesäß und Bauch fest an, um ein Hohlkreuz zu vermeiden.",
-        "Drücke beide Kugeln gleichzeitig hoch, ohne dass eine Seite absinkt.",
-        "Halte die Handgelenke gerade über den Unterarmen."
+        "Führe die Bewegung mit der Brust, nicht mit dem Kopf.",
+        "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
       ],
       "tips_es": [
-        "Aprieta el abdomen para evitar arquear la zona lumbar.",
-        "Adelanta ligeramente la cabeza cuando las pesas pasen la frente.",
-        "Baja al rack con control entre repeticiones."
+        "Inicia con el pecho, no con la cabeza, para mantener la espalda larga.",
+        "Estira hasta una tensión leve, nunca hasta el dolor."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/double-kettlebell-overhead-press-start.webp",
-          "peak": "images/flat/double-kettlebell-overhead-press-peak.webp"
+          "main": "images/flat/seated-forward-fold-main.webp"
         }
       }
     },
     {
-      "id": "double-kettlebell-row",
-      "name_en": "Double Kettlebell Row",
-      "name_de": "Double Kettlebell Rudern",
-      "name_es": "Remo con Dos Pesas Rusas",
-      "description_en": "A bent-over rowing exercise pulling two kettlebells to the hips, strengthening the lats and upper back.",
-      "description_de": "Ein vorgebeugtes Rudern mit zwei Kettlebells, das den Latissimus und die Muskulatur zwischen den Schulterblättern kräftigt.",
-      "description_es": "Un remo inclinado con dos pesas rusas que desarrolla dorsales y romboides con fuerte trabajo postural.",
+      "id": "seated-leg-curl",
+      "name_en": "Seated Leg Curl",
+      "name_de": "Sitzende Beinbeuge",
+      "name_es": "Curl de Piernas Sentado",
+      "description_en": "A machine isolation exercise for the hamstrings performed in a seated position, providing consistent tension and reduced hip flexor involvement compared to the lying variant.",
+      "description_de": "Eine Maschinenübung zur Ischiocruralmuskel-Isolation im Sitzen mit gleichmäßiger Spannung und weniger Hüftbeuger-Beteiligung als die liegende Variante.",
+      "description_es": "Un ejercicio de aislamiento de isquiotibiales en máquina en posición sentada, con tensión constante y menor implicación de los flexores de cadera respecto a la variante tumbada.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "back",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "leg_curl",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "erector_spinae",
-        "trapezius"
+        "gastrocnemius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "leg_day"
       ],
-      "variation_group": "row",
+      "variation_group": "leg-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold a kettlebell in each hand and hinge forward at the hips.",
-        "Let your arms hang straight down from your shoulders.",
-        "Row both kettlebells to your hips by driving elbows back.",
-        "Squeeze your shoulder blades at the top.",
-        "Lower under control and repeat."
+        "Adjust the seat back and ankle pad so your knees align with the machine's pivot point.",
+        "Sit upright, place the backs of your ankles on top of the pad, and grip the handles.",
+        "Curl your lower legs down and back under the seat as far as the machine allows.",
+        "Pause at peak contraction, then return the weight slowly to the starting position.",
+        "Repeat for the desired reps."
       ],
       "instructions_de": [
-        "Halte je eine Kettlebell in jeder Hand und beuge dich an den Hüften nach vorne.",
-        "Lass die Arme gerade von den Schultern hängen.",
-        "Rudere beide Kettlebells zu den Hüften, indem du die Ellbogen nach hinten treibst.",
-        "Spanne die Schulterblätter oben zusammen.",
-        "Senke kontrolliert ab und wiederhole die Übung."
-      ],
-      "instructions_es": [
-        "Sujeta una pesa rusa en cada mano e inclínate hacia adelante desde las caderas.",
-        "Deja los brazos colgando rectos desde los hombros.",
-        "Rema ambas pesas rusas hacia las caderas llevando los codos hacia atrás.",
-        "Aprieta los omóplatos en la parte superior.",
-        "Baja de forma controlada y repite."
+        "Rückenlehne und Knöchelpolster so einstellen, dass die Knie mit dem Drehpunkt der Maschine ausgerichtet sind.",
+        "Aufrecht sitzen, Knöchel auf das Polster legen und die Griffe halten.",
+        "Unterschenkel so weit wie möglich nach unten und hinten unter den Sitz einrollen.",
+        "In der maximalen Kontraktion kurz halten, dann das Gewicht langsam zurückführen.",
+        "Gewünschte Wiederholungsanzahl ausführen."
+      ],
+      "instructions_es": [
+        "Ajusta el respaldo y el cojín de tobillo para que las rodillas queden alineadas con el pivote de la máquina.",
+        "Siéntate erguido, coloca la parte posterior de los tobillos sobre el cojín y sujeta las asas.",
+        "Flexiona las piernas hacia abajo y atrás bajo el asiento hasta donde la máquina lo permita.",
+        "Pausa en la contracción máxima, luego vuelve lentamente a la posición inicial.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Hold your hinge angle steady; avoid standing up as you pull.",
-        "Keep your neck neutral by gazing at the floor ahead.",
-        "Brace your core to protect your lower back throughout."
+        "Keep your back firmly against the backrest throughout the movement.",
+        "Point toes slightly toward your shins at peak contraction to increase hamstring activation.",
+        "Control the eccentric phase — do not let the weight pull your legs back quickly."
       ],
       "tips_de": [
-        "Halte die Hüftbeuge konstant, ohne dich beim Zug aufzurichten.",
-        "Schau zum Boden, der Nacken bleibt in Verlängerung der Wirbelsäule.",
-        "Lass die Arme unten ganz lang werden, bevor du erneut ziehst."
+        "Rücken während der gesamten Bewegung fest an der Lehne halten.",
+        "Zehen in der maximalen Kontraktion leicht zur Schienbein-Seite ziehen, um die Hamstrings stärker zu aktivieren.",
+        "Exzentrische Phase kontrollieren — Gewicht nicht unkontrolliert zurückschwingen lassen."
       ],
       "tips_es": [
-        "No redondees la zona lumbar al mantener la inclinación.",
-        "Evita los tirones y rema con un movimiento fluido.",
-        "Si la fatiga rompe tu postura, termina la serie."
+        "Mantén la espalda firmemente apoyada en el respaldo durante todo el movimiento.",
+        "Flexiona ligeramente los pies hacia las espinillas en la contracción máxima para mayor activación de los isquios.",
+        "Controla la fase excéntrica — no dejes que el peso jale las piernas de vuelta rápidamente."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/double-kettlebell-row-start.webp",
-          "peak": "images/flat/double-kettlebell-row-peak.webp"
+          "start": "images/flat/seated-leg-curl-start.webp",
+          "peak": "images/flat/seated-leg-curl-peak.webp"
         }
       }
     },
     {
-      "id": "double-kettlebell-split-jerk",
-      "name_en": "Double Kettlebell Split Jerk",
-      "name_de": "Double Kettlebell Split Jerk",
-      "name_es": "Split Jerk con Dos Pesas Rusas",
-      "description_en": "An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance.",
-      "description_de": "Ein Stoß mit zwei Kettlebells aus der Rack-Position, bei dem die Kugeln nach kurzem Dip über Kopf getrieben und im Split abgefangen werden.",
-      "description_es": "Un jerk con dos pesas rusas que combina un impulso de piernas con una recepción en tijera bajo la carga.",
-      "category": "olympic",
-      "force_type": "dynamic",
+      "id": "seated-smith-machine-shoulder-press",
+      "name_en": "Seated Smith Machine Shoulder Press",
+      "name_de": "Seated Smith Machine Schulterdrücken",
+      "name_es": "Press de Hombros en Máquina Smith Sentado",
+      "description_en": "A seated overhead press on the Smith machine, using the fixed bar path to keep the focus on the deltoids.",
+      "description_de": "Ein Schulterdrücken im Sitzen an der Multipresse, das die vordere und seitliche Schulter einsteigerfreundlich trainiert.",
+      "description_es": "Un press de hombros sentado en máquina Smith, cuyo recorrido guiado facilita el aprendizaje del empuje vertical.",
+      "category": "strength",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "shoulders",
       "primary_muscles": [
         "anterior_deltoid",
-        "quadriceps"
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "gluteus_maximus",
         "trapezius",
         "triceps_brachii"
       ],
       "goals": [
-        "power",
+        "hypertrophy",
         "strength"
       ],
-      "variation_group": "jerk",
+      "tags": [
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "overhead-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Clean two kettlebells to the rack position at your shoulders.",
-        "Dip slightly by bending your knees.",
-        "Drive the kettlebells overhead explosively.",
-        "Split your legs to catch them with locked arms.",
-        "Recover by stepping feet back together."
+        "Position a bench inside a Smith machine.",
+        "Sit facing forward with the bar at shoulder height.",
+        "Grip the bar slightly wider than shoulder-width.",
+        "Unrack and press the bar straight up until your arms are extended.",
+        "Lower the bar back to shoulder height with control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Reinige zwei Kettlebells in die Rack-Position auf den Schultern.",
-        "Beuge die Knie leicht für einen Dip.",
-        "Treibe die Kettlebells explosiv über den Kopf.",
-        "Gehe in einen Ausfallschritt, um sie mit gestreckten Armen aufzufangen.",
-        "Kehre in die Ausgangsposition zurück, indem du die Füße wieder zusammenstellst."
+        "Positioniere eine Bank im Smith Machine.",
+        "Sitze mit Blick nach vorne, die Stange auf Schulterhöhe.",
+        "Greife die Stange etwas breiter als schulterbreit.",
+        "Entracke die Stange und drücke sie gerade nach oben, bis die Arme gestreckt sind.",
+        "Senke die Stange kontrolliert zurück auf Schulterhöhe.",
+        "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Lleva dos pesas rusas al rack sobre los hombros.",
-        "Flexiona ligeramente las rodillas.",
-        "Impulsa las pesas rusas por encima de la cabeza de forma explosiva.",
-        "Separa las piernas para recibirlas con los brazos bloqueados.",
-        "Recupera la posición juntando los pies."
+        "Coloca un banco dentro de la máquina Smith.",
+        "Siéntate mirando hacia adelante con la barra a la altura de los hombros.",
+        "Agarra la barra ligeramente más ancho que el ancho de hombros.",
+        "Desbloquea la barra y empuja hacia arriba hasta extender los brazos.",
+        "Baja la barra de vuelta a la altura de los hombros con control.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your heels down during the dip to maintain power.",
-        "Time the split so your arms lock as your feet land.",
-        "Drive with your legs; your arms mainly guide the bells."
+        "Align the bench so the bar tracks just in front of your nose.",
+        "Brace your core to keep the lower back from over-arching.",
+        "Plant your feet firmly on the floor for a stable base."
       ],
       "tips_de": [
-        "Halte den Oberkörper während des Dips senkrecht.",
-        "Nutze den Beinantrieb, die Arme strecken nur nach.",
-        "Übe die Fußarbeit des Splits zunächst ohne Gewicht."
+        "Stelle die Bank so, dass die Stange knapp vor deinem Gesicht läuft.",
+        "Strecke die Arme oben aus, ohne die Ellbogen hart einrasten zu lassen.",
+        "Spanne den Bauch an, um ein Hohlkreuz zu vermeiden."
       ],
       "tips_es": [
-        "Haz el dip corto y vertical, sin inclinar el torso.",
-        "Genera el empuje con las piernas, no con los hombros.",
-        "Bloquea los codos antes de juntar los pies."
+        "Coloca el banco de modo que la barra baje justo delante de la cara.",
+        "No bloquees los codos con brusquedad en la parte alta.",
+        "Mantén el torso erguido y el core activo durante toda la serie."
       ],
-      "met": 8.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/double-kettlebell-split-jerk-start.webp",
-          "peak": "images/flat/double-kettlebell-split-jerk-peak.webp"
+          "start": "images/flat/seated-smith-machine-shoulder-press-start.webp",
+          "peak": "images/flat/seated-smith-machine-shoulder-press-peak.webp"
         }
       }
     },
     {
-      "id": "double-kettlebell-swing-snatch",
-      "name_en": "Double Kettlebell Swing Snatch",
-      "name_de": "Double Kettlebell Swing Snatch",
-      "name_es": "Swing Snatch con Dos Pesas Rusas",
-      "description_en": "A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.",
-      "description_de": "Eine Snatch-Variante mit zwei Kettlebells, bei der die Kugeln aus dem Schwung zwischen den Beinen in einem Zug über Kopf gebracht werden.",
-      "description_es": "Un snatch con dos pesas rusas iniciado con un swing entre las piernas y finalizado con ambas pesas bloqueadas arriba.",
-      "category": "olympic",
-      "force_type": "dynamic",
+      "id": "seated-spinal-twist",
+      "name_en": "Seated Spinal Twist",
+      "name_de": "Sitzende Wirbelsäulendrehung",
+      "name_es": "Giro Espinal Sentado",
+      "description_en": "A seated rotation that stretches the obliques, mid-back and glutes by twisting toward a bent knee.",
+      "description_de": "Eine sitzende Rotation, die durch Drehen zu einem gebeugten Knie seitliche Bauchmuskeln, mittleren Rücken und Gesäß dehnt.",
+      "description_es": "Una rotación sentada que estira los oblicuos, la espalda media y los glúteos girando hacia una rodilla flexionada.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "difficulty": "beginner",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus",
-        "hamstrings"
+        "erector_spinae",
+        "obliques"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "erector_spinae",
-        "forearm_flexors",
-        "trapezius"
+        "gluteus_maximus"
       ],
       "goals": [
-        "power",
-        "strength"
+        "mobility"
       ],
-      "variation_group": "snatch",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand with feet shoulder-width apart holding two kettlebells.",
-        "Hinge at the hips to swing the bells between your legs.",
-        "Explosively drive your hips forward to swing the bells up.",
-        "Punch through to catch both kettlebells overhead with locked arms.",
-        "Lower under control and repeat."
+        "Sit with one leg straight and cross the other foot over it.",
+        "Brace the opposite elbow against the outside of the bent knee.",
+        "Rotate your torso toward the bent knee and look over your shoulder.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Stehe schulterbreit mit zwei Kettlebells in den Händen.",
-        "Beuge die Hüften und schwinge die Kettlebells zwischen die Beine.",
-        "Treibe die Hüften explosiv nach vorne, um die Kettlebells nach oben zu schwingen.",
-        "Stoße durch und fange beide Kettlebells über dem Kopf mit gestreckten Armen auf.",
-        "Senke kontrolliert ab und wiederhole die Übung."
+        "Sitze mit einem gestreckten Bein und kreuze den anderen Fuß darüber.",
+        "Stütze den gegenüberliegenden Ellbogen außen am gebeugten Knie ab.",
+        "Drehe den Oberkörper zum gebeugten Knie und blicke über die Schulter.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Ponte de pie con los pies al ancho de los hombros sujetando dos pesas rusas.",
-        "Inclínate desde las caderas para balancear las pesas entre las piernas.",
-        "Extiende las caderas de forma explosiva para balancear las pesas hacia arriba.",
-        "Empuja hacia arriba para recibir ambas pesas rusas por encima de la cabeza con los brazos bloqueados.",
-        "Baja de forma controlada y repite."
+        "Siéntate con una pierna estirada y cruza el otro pie por encima.",
+        "Apoya el codo opuesto contra la parte externa de la rodilla flexionada.",
+        "Gira el torso hacia la rodilla flexionada y mira sobre el hombro.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Keep your arms relaxed and let your hips generate the power.",
-        "Let the bells roll smoothly around your wrists rather than flipping over.",
-        "Maintain a flat back during every backswing."
+        "Sit tall and lengthen your spine before twisting.",
+        "Twist from the mid-back, not the lower back."
       ],
       "tips_de": [
-        "Erzeuge den Schwung aus der Hüftstreckung, nicht aus den Armen.",
-        "Halte den Rücken flach, wenn die Kugeln zwischen die Beine schwingen.",
-        "Lass die Kugeln oben weich umkippen, statt sie aufs Handgelenk schlagen zu lassen."
+        "Sitze aufrecht und strecke die Wirbelsäule vor dem Drehen.",
+        "Drehe aus dem mittleren Rücken, nicht aus dem unteren."
       ],
       "tips_es": [
-        "Genera la potencia con un golpe seco de cadera.",
-        "Mantén la espalda plana cuando las pesas pasan entre las piernas.",
-        "Suaviza la recepción arriba para que las pesas no golpeen tus antebrazos."
+        "Siéntate erguido y alarga la columna antes de girar.",
+        "Gira desde la espalda media, no desde la lumbar."
       ],
-      "met": 8.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/double-kettlebell-swing-snatch-start.webp",
-          "peak": "images/flat/double-kettlebell-swing-snatch-peak.webp"
+          "main": "images/flat/seated-spinal-twist-main.webp"
         }
       }
     },
     {
-      "id": "dragon-flag",
-      "name_en": "Dragon Flag",
-      "name_de": "Dragon Flag",
-      "name_es": "Dragon Flag",
-      "description_en": "A demanding core hold performed on a bench: gripping behind your head, you raise your entire body into a rigid straight line supported only by your upper back.",
-      "description_de": "Eine anspruchsvolle Rumpfübung auf der Bank: Du greifst hinter deinem Kopf und hebst den ganzen Körper in eine starre gerade Linie, die nur vom oberen Rücken getragen wird.",
-      "description_es": "Un exigente ejercicio de core en banco: agarrando detrás de la cabeza, elevas todo el cuerpo en una línea recta y rígida apoyada solo en la parte alta de la espalda.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "seated-straddle-stretch",
+      "name_en": "Seated Straddle Stretch",
+      "name_de": "Sitzende Grätsche",
+      "name_es": "Estiramiento en Apertura Sentado",
+      "description_en": "A wide-legged seated stretch for the inner thighs and hamstrings, folding the torso forward between the legs.",
+      "description_de": "Eine breitbeinige sitzende Dehnung für Oberschenkelinnenseiten und hintere Oberschenkel, bei der sich der Oberkörper nach vorn neigt.",
+      "description_es": "Un estiramiento sentado con piernas abiertas para aductores e isquiotibiales, inclinando el torso entre las piernas.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "body_part": "core",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "rectus_abdominis"
+        "adductors",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "hip_flexors",
-        "obliques",
-        "transverse_abdominis"
+        "erector_spinae"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "crunch",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie on a bench and grip it firmly behind your head.",
-        "Raise your body up so only your upper back stays on the bench.",
-        "Keep your body rigid in a straight line.",
-        "Lower your body under control until nearly horizontal.",
-        "Raise back up and repeat."
+        "Sit with your legs straight and spread wide in a V.",
+        "Keep your back long and hinge forward from the hips.",
+        "Walk your hands forward along the floor.",
+        "Hold for 20 to 30 seconds, breathing steadily."
       ],
       "instructions_de": [
-        "Lege dich auf eine Bank und greife sie fest hinter deinem Kopf.",
-        "Hebe deinen Körper so an, dass nur der obere Rücken auf der Bank aufliegt.",
-        "Halte deinen Körper starr in einer geraden Linie.",
-        "Senke deinen Körper kontrolliert, bis er fast waagerecht ist.",
-        "Hebe wieder hoch und wiederhole die Übung."
+        "Setze dich mit gestreckten, weit gegrätschten Beinen in ein V.",
+        "Halte den Rücken lang und beuge dich aus der Hüfte nach vorn.",
+        "Wandere mit den Händen über den Boden nach vorn.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
       ],
       "instructions_es": [
-        "Túmbate en un banco y agárralo firmemente detrás de la cabeza.",
-        "Eleva el cuerpo de forma que solo la parte superior de la espalda permanezca apoyada en el banco.",
-        "Mantén el cuerpo rígido en línea recta.",
-        "Baja el cuerpo de forma controlada hasta quedar casi horizontal.",
-        "Sube de vuelta y repite."
+        "Siéntate con las piernas estiradas y bien abiertas en V.",
+        "Mantén la espalda larga e inclínate desde las caderas.",
+        "Camina las manos hacia adelante por el suelo.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
       ],
       "tips_en": [
-        "Keep your body rigid from shoulders to toes and move only at the shoulders.",
-        "Lower as slowly as you can — the eccentric is the exercise.",
-        "Start with tucked or single-leg progressions before the full flag."
+        "Keep your toes pointing up, not rolled in.",
+        "Ease into the stretch slowly — never bounce."
       ],
       "tips_de": [
-        "Halte den Körper von den Schultern bis zu den Zehen starr und bewege dich nur aus den Schultern.",
-        "Senke dich so langsam wie möglich ab — die exzentrische Phase ist die Übung.",
-        "Beginne mit angezogenen Beinen oder einbeinigen Progressionen, bevor du die volle Flag versuchst."
+        "Halte die Zehen nach oben gerichtet, nicht eingedreht.",
+        "Gehe langsam in die Dehnung — nie wippen."
       ],
       "tips_es": [
-        "Mantén el cuerpo rígido de hombros a pies y muévete solo desde los hombros.",
-        "Baja tan despacio como puedas: la fase excéntrica es el ejercicio.",
-        "Empieza con progresiones con piernas recogidas o a una pierna antes del dragon flag completo."
+        "Mantén los dedos de los pies hacia arriba, no girados.",
+        "Entra en el estiramiento lentamente, nunca rebotes."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dragon-flag-start.webp",
-          "peak": "images/flat/dragon-flag-peak.webp"
+          "main": "images/flat/seated-straddle-stretch-main.webp"
         }
       }
     },
     {
-      "id": "dumbbell-bench-pull",
-      "name_en": "Dumbbell Bench Pull",
-      "name_de": "Kurzhantel Bench Pull",
-      "name_es": "Remo en Banco con Mancuernas",
-      "description_en": "A prone rowing movement on a bench for strict upper back work.",
-      "description_de": "Eine Ruderübung in Bauchlage auf einer Bank für gezieltes Training des oberen Rückens.",
-      "description_es": "Un movimiento de remo boca abajo sobre un banco para trabajar la parte superior de la espalda de forma estricta.",
+      "id": "shrug",
+      "name_en": "Barbell Shrug",
+      "name_de": "Langhantel Shrug",
+      "name_es": "Encogimiento con Barra",
+      "description_en": "An isolation movement for the upper trapezius.",
+      "description_de": "Eine Isolationsübung für den oberen Trapezmuskel.",
+      "description_es": "Un movimiento de aislamiento para el trapecio superior.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "back",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "barbell",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "trapezius"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid"
+        "rhomboids"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "pull_day",
         "knee_safe",
-        "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe"
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "row",
+      "variation_group": "shrug",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie face down on an incline bench holding dumbbells.",
-        "Let your arms hang straight down.",
-        "Pull the dumbbells up toward your chest, squeezing your shoulder blades.",
-        "Lower with control.",
+        "Stand holding a barbell at arm's length with an overhand grip.",
+        "Shrug your shoulders straight up toward your ears.",
+        "Hold briefly at the top.",
+        "Lower your shoulders back down with control.",
         "Repeat."
       ],
       "instructions_de": [
-        "Lege dich mit dem Gesicht nach unten auf eine Schrägbank und halte Kurzhanteln.",
-        "Lass die Arme gerade hängen.",
-        "Ziehe die Kurzhanteln zur Brust und spanne die Schulterblätter zusammen.",
-        "Senke kontrolliert ab.",
-        "Wiederhole die Übung."
+        "Stehe und halte eine Langhantel mit einem Obergriff in hängenden Armen.",
+        "Ziehe die Schultern gerade nach oben in Richtung Ohren.",
+        "Halte kurz oben inne.",
+        "Senke die Schultern kontrolliert wieder ab.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Túmbate boca abajo en un banco inclinado sujetando mancuernas.",
-        "Deja los brazos colgando rectos hacia abajo.",
-        "Tira de las mancuernas hacia el pecho apretando los omóplatos.",
-        "Baja de forma controlada.",
+        "De pie, sostén una barra a lo largo de los brazos con agarre en pronación.",
+        "Encoge los hombros directamente hacia las orejas.",
+        "Mantén brevemente en la parte superior.",
+        "Baja los hombros con control.",
         "Repite."
       ],
       "tips_en": [
-        "Keep your chest glued to the bench throughout the pull.",
-        "Drive your elbows up and back rather than curling the weight.",
-        "Let your shoulder blades protract fully at the bottom for full range."
+        "Avoid rolling the shoulders forward or backward at the top.",
+        "Keep your arms relaxed and let the traps do the work.",
+        "Keep your neck neutral instead of jutting the chin forward."
       ],
       "tips_de": [
-        "Halte die Brust während des Zugs fest auf dem Polster.",
-        "Zieh die Schulterblätter zuerst zusammen, dann beuge die Arme.",
-        "Entspanne den Nacken, statt den Kopf hochzuziehen."
+        "Halte die Arme gestreckt, die Schultern übernehmen die Arbeit.",
+        "Vermeide kreisende Bewegungen mit den Schultern.",
+        "Arbeite ohne Schwung aus den Beinen."
       ],
       "tips_es": [
-        "Mantén el pecho pegado al banco en todo momento.",
-        "Inicia el tirón con la espalda, no con los bíceps.",
-        "Controla la bajada hasta estirar por completo los brazos."
+        "Sube los hombros en vertical, sin hacer círculos.",
+        "No uses los brazos; los codos quedan extendidos todo el tiempo.",
+        "Evita impulsarte con las piernas para subir más peso."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-bench-pull-start.webp",
-          "peak": "images/flat/dumbbell-bench-pull-peak.webp"
+          "start": "images/flat/shrug-start.webp",
+          "peak": "images/flat/shrug-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-calf-raise",
-      "name_en": "Dumbbell Calf Raise",
-      "name_de": "Kurzhantel Wadenheben",
-      "name_es": "Elevación de Talones con Mancuernas",
-      "description_en": "A weighted calf raise holding dumbbells at the sides, performed on an elevated edge for a full stretch.",
-      "description_de": "Ein stehendes Wadenheben mit Kurzhanteln in den Händen, bei dem die Fersen unter die Kante einer Erhöhung absinken und maximal angehoben werden.",
-      "description_es": "Una elevación de talones con mancuernas sobre una superficie elevada que trabaja gemelos y sóleo en rango completo.",
+      "id": "side-lunge",
+      "name_en": "Side Lunge",
+      "name_de": "Side Lunge",
+      "name_es": "Zancada Lateral",
+      "description_en": "A lateral lunge stepping wide to one side, training the quads, glutes, and inner thighs through a side-to-side pattern.",
+      "description_de": "Ein seitlicher Ausfallschritt, bei dem du weit zur Seite trittst und Quadrizeps, Gesäßmuskeln und Innenschenkel in einer seitlichen Bewegung trainierst.",
+      "description_es": "Una zancada lateral que da un paso amplio hacia un lado, trabajando los cuádriceps, glúteos y la cara interna de los muslos en un patrón lateral.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "lower_legs",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "gastrocnemius",
-        "soleus"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "forearm_flexors"
+        "gluteus_medius",
+        "hamstrings",
+        "hip_flexors"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "knee_safe",
         "shoulder_safe",
         "lower_back_safe",
-        "no_axial_load"
+        "no_axial_load",
+        "knee_safe"
       ],
-      "variation_group": "calf-raise",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding a dumbbell in each hand at your sides.",
-        "Place the balls of your feet on a raised surface with heels hanging off.",
-        "Press through the balls of your feet to raise your heels as high as possible.",
-        "Squeeze your calves at the top of the movement.",
-        "Lower your heels below the platform to stretch the calves.",
-        "Repeat for the desired number of reps."
+        "Stand with feet hip-width apart and hands at your chest.",
+        "Step one leg wide to the side, keeping the other leg straight.",
+        "Bend the stepping knee and push your hips back into a lateral squat.",
+        "Keep your chest up and the working heel planted.",
+        "Drive through the bent leg to return to standing.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Stehe mit je einer Kurzhantel an den Seiten.",
-        "Stelle die Fußballen auf eine erhöhte Unterlage, Fersen hängen frei.",
-        "Drücke durch die Fußballen, um die Fersen so hoch wie möglich zu heben.",
-        "Spanne die Waden oben an.",
-        "Senke die Fersen unter die Plattform, um die Waden zu dehnen.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Stehe hüftbreit und halte die Hände vor der Brust.",
+        "Trete mit einem Bein weit zur Seite, das andere Bein bleibt gestreckt.",
+        "Beuge das Knie des Ausfallschritts und schiebe die Hüfte zurück in eine seitliche Kniebeuge.",
+        "Halte die Brust aufrecht und die Ferse des arbeitenden Beins am Boden.",
+        "Drücke dich durch das gebeugte Bein zurück in den Stand.",
+        "Führe die Wiederholungen auf einer Seite durch, dann wechsle."
       ],
       "instructions_es": [
-        "Ponte de pie sujetando una mancuerna en cada mano a los costados.",
-        "Coloca las puntas de los pies sobre una superficie elevada con los talones colgando.",
-        "Empuja a través de las puntas de los pies para subir los talones lo más alto posible.",
-        "Aprieta los gemelos en la parte superior del movimiento.",
-        "Baja los talones por debajo de la plataforma para estirar los gemelos.",
-        "Repite el número de repeticiones deseado."
+        "De pie con los pies al ancho de las caderas y las manos en el pecho.",
+        "Da un paso amplio hacia un lado con una pierna, manteniendo la otra recta.",
+        "Flexiona la rodilla de la pierna que dio el paso y empuja las caderas hacia atrás en una sentadilla lateral.",
+        "Mantén el pecho erguido y el talón de trabajo apoyado.",
+        "Empuja con la pierna flexionada para volver a la posición de pie.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Avoid bouncing out of the bottom stretch position.",
-        "Keep your legs straight but not locked throughout.",
-        "Prevent your ankles from rolling outward as you rise."
+        "Push your hips back as you bend the stepping knee.",
+        "Keep your trailing leg straight and both heels planted.",
+        "Keep your chest up rather than rounding forward."
       ],
       "tips_de": [
-        "Federe unten nicht nach, sondern halte die Dehnung kurz.",
-        "Drücke dich über den großen Zeh ab, ohne die Knöchel nach außen kippen zu lassen.",
-        "Beuge die Knie nicht, die Bewegung kommt nur aus den Sprunggelenken."
+        "Schiebe die Hüfte nach hinten, während du das angetretene Knie beugst.",
+        "Halte das andere Bein gestreckt und beide Fersen am Boden.",
+        "Halte die Brust aufrecht, statt nach vorne zu runden."
       ],
       "tips_es": [
-        "Evita rebotar abajo y haz una pausa breve en el estiramiento.",
-        "Mantén las rodillas extendidas pero sin bloquearlas.",
-        "Sube y baja despacio para no perder el equilibrio."
+        "Empuja las caderas hacia atrás mientras flexionas la rodilla del paso.",
+        "Mantén la pierna contraria estirada y ambos talones apoyados.",
+        "Mantén el pecho erguido en lugar de redondear hacia delante."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-calf-raise-start.webp",
-          "peak": "images/flat/dumbbell-calf-raise-peak.webp"
+          "start": "images/flat/side-lunge-start.webp",
+          "peak": "images/flat/side-lunge-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-deadlift",
-      "name_en": "Dumbbell Deadlift",
-      "name_de": "Kurzhantel Kreuzheben",
-      "name_es": "Peso Muerto con Mancuernas",
-      "description_en": "A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.",
-      "description_de": "Ein Kreuzheben mit Kurzhanteln, bei dem das Gewicht mit flachem Rücken entlang der Beine geführt wird, um die hintere Kette zu kräftigen.",
-      "description_es": "Un peso muerto con mancuernas que fortalece la cadena posterior mediante un patrón de bisagra de cadera.",
+      "id": "side-lying-hip-abduction",
+      "name_en": "Side-Lying Hip Abduction",
+      "name_de": "Side-Lying Hip Abduction",
+      "name_es": "Abducción de Cadera Acostado de Lado",
+      "description_en": "A bodyweight isolation exercise targeting the gluteus medius and hip abductors.",
+      "description_de": "Eine Körpergewichts-Isolationsübung für den Gluteus medius und die Hüftabduktoren.",
+      "description_es": "Un ejercicio de aislamiento con peso corporal que trabaja el glúteo medio y los abductores de cadera.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "back",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
-        "hamstrings"
-      ],
-      "secondary_muscles": [
-        "latissimus_dorsi",
-        "quadriceps",
-        "trapezius"
+        "abductors",
+        "gluteus_medius"
       ],
       "goals": [
         "hypertrophy",
-        "strength"
+        "rehabilitation"
       ],
       "tags": [
+        "leg_day",
+        "knee_safe",
         "shoulder_safe",
-        "knee_safe"
+        "no_axial_load",
+        "lower_back_safe"
       ],
-      "variation_group": "deadlift",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "hip-abduction",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand with dumbbells in front of your thighs, feet hip-width apart.",
-        "Hinge at the hips and lower the dumbbells along your legs with a flat back.",
-        "Keep the dumbbells close to your shins throughout the descent.",
-        "Drive through your heels to return to standing.",
-        "Extend your hips fully at the top without hyperextending your lower back.",
-        "Repeat for the desired number of reps."
+        "Lie on your side with legs stacked.",
+        "Keep the bottom leg slightly bent.",
+        "Raise the top leg toward the ceiling.",
+        "Lower under control.",
+        "Repeat on both sides."
       ],
       "instructions_de": [
-        "Stehe hüftbreit mit Kurzhanteln vor den Oberschenkeln.",
-        "Beuge die Hüften und führe die Kurzhanteln mit geradem Rücken an den Beinen entlang nach unten.",
-        "Halte die Kurzhanteln während des Absenkens nah an den Schienbeinen.",
-        "Drücke durch die Fersen zurück in die Ausgangsposition.",
-        "Strecke die Hüften oben vollständig durch, ohne den unteren Rücken zu überstrecken.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Lege dich seitlich mit übereinanderliegenden Beinen hin.",
+        "Halte das untere Bein leicht gebeugt.",
+        "Hebe das obere Bein zur Decke.",
+        "Senke kontrolliert ab.",
+        "Wiederhole auf beiden Seiten."
       ],
       "instructions_es": [
-        "Ponte de pie con las mancuernas frente a los muslos y los pies al ancho de las caderas.",
-        "Inclínate desde las caderas y baja las mancuernas a lo largo de las piernas con la espalda recta.",
-        "Mantén las mancuernas cerca de las espinillas durante el descenso.",
-        "Empuja a través de los talones para volver a la posición de pie.",
-        "Extiende completamente las caderas en la parte superior sin hiperlordosis lumbar.",
-        "Repite el número de repeticiones deseado."
+        "Acuéstate de lado con las piernas apiladas.",
+        "Mantén la pierna inferior ligeramente flexionada.",
+        "Eleva la pierna superior hacia el techo.",
+        "Baja con control.",
+        "Repite de ambos lados."
       ],
       "tips_en": [
-        "Brace your core before each rep to keep your spine stable.",
-        "Balance your weight over midfoot rather than your toes.",
-        "Keep your neck in line with your spine rather than looking up."
+        "Keep hips stacked throughout.",
+        "Avoid tilting the pelvis."
       ],
       "tips_de": [
-        "Starte die Bewegung aus der Hüfte, nicht aus dem unteren Rücken.",
-        "Spanne den Rumpf an, bevor du die Hüfte beugst.",
-        "Halte den Nacken neutral und schau schräg nach vorn unten."
+        "Halte die Hüften übereinander.",
+        "Vermeide ein Kippen des Beckens."
       ],
       "tips_es": [
-        "Empuja la cadera hacia atrás en lugar de redondear la espalda.",
-        "Mira al frente o ligeramente hacia abajo para alinear el cuello.",
-        "Levanta con las piernas y la cadera, no con la zona lumbar."
+        "Mantén las caderas apiladas durante todo el ejercicio.",
+        "Evita inclinar la pelvis."
       ],
-      "met": 6.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-deadlift-start.webp",
-          "peak": "images/flat/dumbbell-deadlift-peak.webp"
+          "start": "images/flat/side-lying-hip-abduction-start.webp",
+          "peak": "images/flat/side-lying-hip-abduction-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-face-pull",
-      "name_en": "Dumbbell Face Pull",
-      "name_de": "Kurzhantel Face Pull",
-      "name_es": "Face Pull con Mancuernas",
-      "description_en": "A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.",
-      "description_de": "Eine Übung für die hintere Schulter und den oberen Rücken, bei der Kurzhanteln mit weit ausgestellten Ellbogen zum Gesicht gezogen werden.",
-      "description_es": "Un ejercicio para el deltoides posterior y la espalda alta, tirando de mancuernas hacia la cara con los codos muy abiertos.",
+      "id": "side-lying-hip-abduction-hold",
+      "name_en": "Side-Lying Hip Abduction Hold",
+      "name_de": "Side-Lying Hip Abduction Halt",
+      "name_es": "Abducción de Cadera Acostado de Lado Isométrica",
+      "description_en": "The top of the side-lying leg raise held for time: lying on one side with the top leg lifted and slightly behind the body, loading the glute medius isometrically.",
+      "description_de": "Der obere Punkt des seitlichen Beinhebens, statisch gehalten: in Seitlage bleibt das obere Bein angehoben und leicht hinter der Körperlinie, was den Gluteus medius isometrisch belastet.",
+      "description_es": "La parte alta de la elevación lateral de pierna mantenida en el tiempo: tumbado de lado con la pierna superior elevada y ligeramente por detrás del cuerpo, cargando el glúteo medio de forma isométrica.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "posterior_deltoid",
-        "rhomboids"
-      ],
-      "secondary_muscles": [
-        "biceps_brachii",
-        "trapezius"
+        "abductors",
+        "gluteus_medius"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "rehabilitation"
       ],
       "tags": [
+        "leg_day",
         "knee_safe",
+        "shoulder_safe",
         "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "lower_back_safe"
       ],
-      "variation_group": "reverse-fly",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "hip-abduction",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand or sit holding a dumbbell in each hand with arms extended forward.",
-        "Bend your elbows and pull the dumbbells toward your face.",
-        "Flare your elbows out wide to shoulder height.",
-        "Squeeze your rear delts and upper back at the peak.",
-        "Lower the dumbbells back under control.",
-        "Repeat for the desired number of reps."
+        "Lie on one side with the legs stacked and straight, and support the head on the lower arm.",
+        "Brace the trunk so the torso stays square and does not roll backwards.",
+        "Lift the top leg to about 30 to 45 degrees, keeping the toes pointing forward.",
+        "Hold the leg there for the prescribed time, breathing normally.",
+        "Lower the leg under control and repeat on the other side."
       ],
-      "instructions_de": [
-        "Stehe oder sitze und halte in jeder Hand eine Kurzhantel mit nach vorn gestreckten Armen.",
-        "Beuge die Ellbogen und ziehe die Kurzhanteln zum Gesicht.",
-        "Stelle die Ellbogen weit auf Schulterhöhe ab.",
-        "Spanne die hintere Schulter und den oberen Rücken am Endpunkt an.",
-        "Senke die Kurzhanteln kontrolliert ab.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+      "instructions_de": [
+        "Leg dich auf die Seite, die Beine gestreckt übereinander, und stütz den Kopf auf dem unteren Arm ab.",
+        "Spann den Rumpf an, damit der Oberkörper gerade bleibt und nicht nach hinten kippt.",
+        "Heb das obere Bein auf etwa 30 bis 45 Grad, die Zehen zeigen nach vorn.",
+        "Halte das Bein für die vorgegebene Zeit dort oben und atme ruhig weiter.",
+        "Senk das Bein kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
       ],
       "instructions_es": [
-        "Ponte de pie o siéntate sosteniendo una mancuerna en cada mano con los brazos extendidos hacia adelante.",
-        "Flexiona los codos y tira de las mancuernas hacia la cara.",
-        "Abre los codos hasta la altura de los hombros.",
-        "Contrae el deltoides posterior y la espalda alta en el punto máximo.",
-        "Baja las mancuernas con control.",
-        "Repite el número de repeticiones deseado."
+        "Túmbate de lado con las piernas estiradas y apiladas, apoyando la cabeza sobre el brazo inferior.",
+        "Aprieta el tronco para que el torso quede cuadrado y no ruede hacia atrás.",
+        "Eleva la pierna superior unos 30 o 45 grados, con los dedos del pie apuntando al frente.",
+        "Mantén la pierna ahí durante el tiempo indicado, respirando con normalidad.",
+        "Baja la pierna de forma controlada y repite del otro lado."
       ],
       "tips_en": [
-        "Lead with your elbows, not your hands.",
-        "Keep your upper arms roughly parallel to the floor.",
-        "Use a lighter weight to prioritize form over load."
+        "Turning the toes towards the ceiling shifts the work to the hip flexor; keep them facing forward.",
+        "Take the leg slightly behind the line of the body to bias the glute medius.",
+        "Rest the top hand on the floor in front of you if balance is the limiting factor."
       ],
       "tips_de": [
-        "Führe die Bewegung mit den Ellbogen, nicht mit den Händen.",
-        "Halte die Oberarme etwa parallel zum Boden.",
-        "Nutze ein leichteres Gewicht und priorisiere die Ausführung."
+        "Zeigen die Zehen zur Decke, wandert die Arbeit in den Hüftbeuger - lass sie nach vorn zeigen.",
+        "Führ das Bein leicht hinter die Körperlinie, um den Gluteus medius stärker zu treffen.",
+        "Leg die obere Hand vor dir auf den Boden, wenn das Gleichgewicht das Limit ist."
       ],
       "tips_es": [
-        "Lidera el movimiento con los codos, no con las manos.",
-        "Mantén los brazos superiores casi paralelos al suelo.",
-        "Usa un peso ligero y prioriza la técnica."
+        "Girar los dedos hacia el techo pasa el trabajo al flexor de la cadera; mantenlos mirando al frente.",
+        "Lleva la pierna algo por detrás de la línea del cuerpo para enfatizar el glúteo medio.",
+        "Apoya la mano superior en el suelo por delante si el equilibrio es lo que te limita."
       ],
-      "met": 5.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-face-pull-start.webp",
-          "peak": "images/flat/dumbbell-face-pull-peak.webp"
+          "main": "images/flat/side-lying-hip-abduction-hold-main.webp"
         }
       }
     },
     {
-      "id": "dumbbell-floor-press",
-      "name_en": "Dumbbell Floor Press",
-      "name_de": "Kurzhantel Floor Press",
-      "name_es": "Press de Suelo con Mancuernas",
-      "description_en": "A dumbbell press performed lying on the floor, restricting the range of motion for joint-friendly pressing.",
-      "description_de": "Ein Kurzhanteldrücken auf dem Boden, das den Bewegungsradius begrenzt und die Gelenke schont.",
-      "description_es": "Un press con mancuernas realizado tumbado en el suelo, que limita el rango de movimiento para un press más amigable con las articulaciones.",
+      "id": "side-lying-hip-adduction",
+      "name_en": "Side Lying Hip Adduction",
+      "name_de": "Side Lying Hip Adduktion",
+      "name_es": "Aducción de Cadera Acostado de Lado",
+      "description_en": "A side-lying exercise raising the bottom leg against gravity, training hip adduction with body weight alone.",
+      "description_de": "Eine Adduktionsübung in Seitenlage, bei der das untere gestreckte Bein gegen die Schwerkraft angehoben wird.",
+      "description_es": "Un ejercicio de aducción tumbado de lado que eleva la pierna inferior contra la gravedad para trabajar la cadera con el propio peso.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
+      "force_type": "pull",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "chest",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "pectoralis_major"
-      ],
-      "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "adductors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe"
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "hip-adduction",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Lie on the floor with a dumbbell in each hand at chest level.",
-        "Press the dumbbells upward until arms are extended.",
-        "Lower under control until elbows touch the floor.",
-        "Repeat."
+        "Lie on your side with your bottom leg straight.",
+        "Bend your top leg and place its foot flat in front of the bottom thigh.",
+        "Support your head with your bottom arm.",
+        "Lift the bottom leg upward toward the ceiling.",
+        "Lower the leg back down under control.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Lege dich auf den Boden mit je einer Kurzhantel auf Brusthöhe.",
-        "Drücke die Kurzhanteln nach oben, bis die Arme gestreckt sind.",
-        "Senke kontrolliert, bis die Ellbogen den Boden berühren.",
-        "Wiederhole die Übung."
+        "Lege dich seitlich hin, das untere Bein gestreckt.",
+        "Beuge das obere Bein und stelle den Fuß flach vor den unteren Oberschenkel.",
+        "Stütze den Kopf mit dem unteren Arm.",
+        "Hebe das untere Bein zur Decke.",
+        "Senke das Bein kontrolliert ab.",
+        "Führe die Wiederholungen auf einer Seite durch, dann wechsle."
       ],
       "instructions_es": [
-        "Túmbate en el suelo con una mancuerna en cada mano a la altura del pecho.",
-        "Empuja las mancuernas hacia arriba hasta que los brazos queden extendidos.",
-        "Baja de forma controlada hasta que los codos toquen el suelo.",
-        "Repite."
+        "Acuéstate de lado con la pierna inferior recta.",
+        "Flexiona la pierna superior y coloca su pie plano frente al muslo inferior.",
+        "Apoya la cabeza con el brazo inferior.",
+        "Eleva la pierna inferior hacia el techo.",
+        "Baja la pierna con control.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "The floor limits shoulder strain at the bottom.",
-        "Keep wrists stacked over elbows."
+        "Keep your hips stacked vertically to avoid rolling backward.",
+        "Keep the movement slow and deliberate through the short range of motion.",
+        "Pause briefly at the top of each lift."
       ],
       "tips_de": [
-        "Der Boden begrenzt die Schulterbelastung am unteren Umkehrpunkt.",
-        "Handgelenke über Ellbogen halten."
+        "Halte die Hüften übereinander und kippe nicht nach hinten.",
+        "Arbeite langsam und ohne Schwung.",
+        "Lege das Bein zwischen den Wiederholungen nicht ab."
       ],
       "tips_es": [
-        "El suelo limita la tensión en el hombro en la posición inferior.",
-        "Mantén las muñecas alineadas sobre los codos."
+        "Mueve solo la pierna; la cadera y el torso quedan quietos.",
+        "Sube la pierna sin impulso y baja despacio.",
+        "Alinea hombros, cadera y pies antes de empezar a moverte."
       ],
-      "met": 6.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-floor-press-start.webp",
-          "peak": "images/flat/dumbbell-floor-press-peak.webp"
+          "start": "images/flat/side-lying-hip-adduction-start.webp",
+          "peak": "images/flat/side-lying-hip-adduction-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-front-raise",
-      "name_en": "Dumbbell Front Raise",
-      "name_de": "Kurzhantel Frontheben",
-      "name_es": "Elevación Frontal con Mancuernas",
-      "description_en": "An isolation exercise targeting the anterior deltoid through a forward raise motion.",
-      "description_de": "Eine Isolationsübung für den vorderen Deltamuskel durch eine Vorwärtshebebewegung.",
-      "description_es": "Un ejercicio de aislamiento que trabaja el deltoides anterior mediante una elevación hacia adelante.",
+      "id": "side-lying-hip-adduction-hold",
+      "name_en": "Side-Lying Hip Adduction Hold",
+      "name_de": "Side Lying Hip Adduktion Halt",
+      "name_es": "Aducción de Cadera Acostado de Lado Isométrica",
+      "description_en": "The top of the side-lying inner-thigh raise held for time: lying on one side with the top leg crossed over and the bottom leg lifted off the floor by the adductors.",
+      "description_de": "Der obere Punkt des seitlichen Innenschenkel-Hebens, statisch gehalten: in Seitlage ist das obere Bein überkreuzt abgestellt, während die Adduktoren das untere Bein oben halten.",
+      "description_es": "La parte alta de la elevación de cara interna del muslo mantenida en el tiempo: tumbado de lado con la pierna superior cruzada por delante y la pierna inferior separada del suelo por los aductores.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid"
-      ],
-      "secondary_muscles": [
-        "lateral_deltoid"
+        "adductors"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
         "lower_back_safe",
+        "knee_safe",
         "shoulder_safe",
         "no_axial_load"
       ],
-      "variation_group": "front-raise",
+      "variation_group": "hip-adduction",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand with dumbbells at your sides, palms facing your thighs.",
-        "Raise one or both dumbbells forward to shoulder height.",
-        "Lower under control.",
-        "Repeat."
+        "Lie on one side with the bottom leg straight and the top leg crossed over it, foot flat on the floor.",
+        "Support the head on the lower arm and keep the hips stacked vertically.",
+        "Lift the bottom leg as high as it will go with the knee straight and the toes pointing forward.",
+        "Hold that lifted position for the prescribed time without rolling the hips back.",
+        "Lower the leg under control and repeat on the other side."
       ],
       "instructions_de": [
-        "Stehe mit Kurzhanteln an den Seiten, Handflächen zu den Oberschenkeln.",
-        "Hebe eine oder beide Kurzhanteln nach vorne bis auf Schulterhöhe.",
-        "Senke kontrolliert ab.",
-        "Wiederhole die Übung."
+        "Leg dich auf die Seite, das untere Bein gestreckt, das obere Bein überkreuzt mit flachem Fuß am Boden.",
+        "Stütz den Kopf auf dem unteren Arm ab und halte die Hüften senkrecht übereinander.",
+        "Heb das untere Bein mit gestrecktem Knie so hoch wie möglich, die Zehen zeigen nach vorn.",
+        "Halte diese angehobene Position für die vorgegebene Zeit, ohne die Hüfte nach hinten zu rollen.",
+        "Senk das Bein kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
       ],
       "instructions_es": [
-        "Ponte de pie con las mancuernas a los costados, palmas frente a los muslos.",
-        "Sube una o ambas mancuernas hacia adelante hasta la altura de los hombros.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Túmbate de lado con la pierna inferior estirada y la superior cruzada por encima, con el pie apoyado en el suelo.",
+        "Apoya la cabeza sobre el brazo inferior y mantén las caderas apiladas en vertical.",
+        "Eleva la pierna inferior todo lo que puedas con la rodilla estirada y los dedos del pie al frente.",
+        "Mantén esa posición elevada durante el tiempo indicado sin rodar la cadera hacia atrás.",
+        "Baja la pierna de forma controlada y repite del otro lado."
       ],
       "tips_en": [
-        "Avoid using momentum.",
-        "Slight elbow bend reduces joint stress."
+        "The range is short; a few centimetres of lift with a still pelvis beats a big swing.",
+        "Keep the lifted leg in line with the torso rather than drifting forward.",
+        "Press the top foot lightly into the floor if you need to steady the position."
       ],
       "tips_de": [
-        "Vermeide Schwungkraft.",
-        "Eine leichte Ellbogenbeugung reduziert die Gelenkbelastung."
+        "Der Bewegungsradius ist kurz - ein paar Zentimeter mit ruhigem Becken schlagen jedes große Schwingen.",
+        "Halte das angehobene Bein in einer Linie mit dem Oberkörper, statt es nach vorn wandern zu lassen.",
+        "Druck den oberen Fuß leicht in den Boden, wenn du die Position stabilisieren musst."
       ],
       "tips_es": [
-        "Evita usar el impulso.",
-        "Una ligera flexión de codo reduce el estrés articular."
+        "El recorrido es corto: unos pocos centímetros con la pelvis quieta valen más que un balanceo amplio.",
+        "Mantén la pierna elevada en línea con el torso en lugar de dejar que se vaya hacia delante.",
+        "Presiona ligeramente el pie superior contra el suelo si necesitas estabilizar la posición."
       ],
-      "met": 5.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-front-raise-start.webp",
-          "peak": "images/flat/dumbbell-front-raise-peak.webp"
+          "main": "images/flat/side-lying-hip-adduction-hold-main.webp"
         }
       }
     },
     {
-      "id": "dumbbell-front-squat",
-      "name_en": "Dumbbell Front Squat",
-      "name_de": "Kurzhantel Front-Kniebeuge",
-      "name_es": "Sentadilla Frontal con Mancuernas",
-      "description_en": "A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.",
-      "description_de": "Eine Kniebeuge mit Kurzhanteln auf den Schultern — hält den Oberkörper aufrecht und betont den Quadrizeps.",
-      "description_es": "Una sentadilla sosteniendo mancuernas apoyadas en los hombros, manteniendo el torso erguido y enfatizando los cuádriceps.",
+      "id": "side-lying-lateral-raise",
+      "name_en": "Side-Lying Lateral Raise",
+      "name_de": "Seitheben Seitliegend",
+      "name_es": "Elevación Lateral Tumbado de Lado",
+      "description_en": "A dumbbell lateral deltoid isolation exercise performed lying on one side on a flat bench, providing constant tension and eliminating momentum from the standing position.",
+      "description_de": "Eine Kurzhantel-Isolationsübung für den seitlichen Schultermuskel in der Seitenlage auf einer flachen Bank, die konstante Spannung ohne Schwungnutzung gewährleistet.",
+      "description_es": "Un ejercicio de aislamiento del deltoides lateral con mancuerna en posición lateral sobre un banco plano, que proporciona tensión constante sin impulso.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
       "equipment": "dumbbell",
-      "body_part": "upper_legs",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "hamstrings",
-        "rectus_abdominis"
+        "supraspinatus",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load",
-        "knee_safe"
+        "shoulder_focus",
+        "push_day",
+        "requires_bench"
       ],
-      "variation_group": "squat",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold a dumbbell in each hand resting on top of your shoulders.",
-        "Keep your elbows high and torso upright.",
-        "Lower your hips by bending knees until thighs are parallel to the floor.",
-        "Drive through your heels to stand back up.",
-        "Maintain a neutral spine throughout.",
-        "Repeat for the desired number of reps."
+        "Lie on your side on a flat bench with your bottom arm supporting your head or gripping the bench edge.",
+        "Hold a dumbbell in your top hand with your arm resting along your side.",
+        "Keeping your elbow slightly bent, raise the dumbbell upward until your arm is perpendicular to the floor.",
+        "Pause briefly at the top, then lower the dumbbell slowly back to your side.",
+        "Complete all reps on one side before switching."
       ],
       "instructions_de": [
-        "Halte je eine Kurzhantel auf den Schultern.",
-        "Halte die Ellbogen hoch und den Oberkörper aufrecht.",
-        "Senke die Hüften durch Beugen der Knie, bis die Oberschenkel parallel zum Boden sind.",
-        "Drücke durch die Fersen zurück in die Ausgangsposition.",
-        "Behalte eine neutrale Wirbelsäule bei.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Auf einer flachen Bank seitlich liegen, den unteren Arm zur Kopfstütze oder zum Griff an der Bank nutzen.",
+        "Kurzhantel in der oberen Hand halten, Arm locker an der Seite.",
+        "Mit leicht gebeugtem Ellbogen die Hantel anheben, bis der Arm senkrecht zum Boden steht.",
+        "Kurz oben halten, dann die Hantel langsam zurück zur Seite absenken.",
+        "Alle Wiederholungen ausführen, dann Seite wechseln."
       ],
       "instructions_es": [
-        "Sujeta una mancuerna en cada mano apoyadas sobre los hombros.",
-        "Mantén los codos en alto y el torso erguido.",
-        "Baja las caderas flexionando las rodillas hasta que los muslos queden paralelos al suelo.",
-        "Empuja a través de los talones para ponerte de pie.",
-        "Mantén la columna en posición neutra durante todo el movimiento.",
-        "Repite el número de repeticiones deseado."
+        "Túmbate de lado sobre un banco plano usando el brazo inferior para apoyar la cabeza o sujetar el borde del banco.",
+        "Sujeta una mancuerna con la mano superior con el brazo descansando a lo largo del costado.",
+        "Con el codo ligeramente flexionado, eleva la mancuerna hasta que el brazo quede perpendicular al suelo.",
+        "Pausa brevemente arriba, luego baja la mancuerna despacio hasta el costado.",
+        "Completa todas las repeticiones en un lado antes de cambiar."
       ],
       "tips_en": [
-        "Keep your elbows high so the dumbbells stay racked on your shoulders.",
-        "Sit down between your hips rather than folding forward.",
-        "Drive through the whole foot and keep your heels down."
+        "Keep your torso still — only the working arm should move.",
+        "The lying position removes momentum and isolates the lateral deltoid effectively.",
+        "Use a lighter weight than your standing lateral raise — the leverage is more challenging."
       ],
       "tips_de": [
-        "Halte die Ellbogen hoch, damit die Kurzhanteln auf den Schultern liegen bleiben.",
-        "Setze dich zwischen deine Hüften, statt nach vorn zu klappen.",
-        "Drücke über den ganzen Fuß und halte die Fersen am Boden."
+        "Oberkörper ruhig halten — nur der arbeitende Arm soll sich bewegen.",
+        "Die liegende Position verhindert Schwung und isoliert den seitlichen Deltamuskel effektiv.",
+        "Leichteres Gewicht als beim stehenden Seitheben wählen — der Hebelarm ist anspruchsvoller."
       ],
       "tips_es": [
-        "Mantén los codos altos para que las mancuernas queden apoyadas en los hombros.",
-        "Siéntate entre las caderas en lugar de plegarte hacia delante.",
-        "Empuja con todo el pie y mantén los talones en el suelo."
+        "Mantén el torso quieto — solo el brazo de trabajo debe moverse.",
+        "La posición tumbada elimina el impulso y aísla eficazmente el deltoides lateral.",
+        "Usa un peso más ligero que en la elevación lateral de pie — la palanca es más exigente."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-front-squat-start.webp",
-          "peak": "images/flat/dumbbell-front-squat-peak.webp"
+          "start": "images/flat/side-lying-lateral-raise-start.webp",
+          "peak": "images/flat/side-lying-lateral-raise-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-push-press",
-      "name_en": "Dumbbell Push Press",
-      "name_de": "Kurzhantel Push Press",
-      "name_es": "Press de Empuje con Mancuernas",
-      "description_en": "A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.",
-      "description_de": "Eine zusammengesetzte Schulterdrückübung mit Beineinsatz zur Kraftentwicklung der Schultern und Trizeps.",
-      "description_es": "Un press de hombros compuesto que usa el impulso de las piernas para desarrollar potencia en hombros y tríceps.",
+      "id": "side-plank",
+      "name_en": "Side Plank",
+      "name_de": "Side Plank",
+      "name_es": "Plancha Lateral",
+      "description_en": "A lateral plank variation targeting the obliques and lateral core.",
+      "description_de": "Eine seitliche Plank-Variation, die die schrägen Bauchmuskeln und die seitliche Körpermitte beansprucht.",
+      "description_es": "Una variación de plancha lateral que trabaja los oblicuos y el core lateral.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "difficulty": "beginner",
+      "body_part": "core",
       "primary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "obliques",
+        "transverse_abdominis"
       ],
       "secondary_muscles": [
-        "gluteus_maximus",
-        "lateral_deltoid",
-        "quadriceps",
-        "trapezius"
+        "gluteus_medius",
+        "rectus_abdominis"
       ],
       "goals": [
-        "hypertrophy",
-        "strength",
-        "power"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "shoulder_focus",
-        "push_day"
+        "core",
+        "calisthenics",
+        "lower_back_safe",
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe"
       ],
+      "variation_group": "plank",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding dumbbells at shoulder height with palms facing forward.",
-        "Slightly bend your knees into a quarter squat.",
-        "Drive through your legs to generate momentum, then press the dumbbells overhead.",
-        "Lock out your arms at the top.",
-        "Lower the dumbbells back to shoulder height with control."
+        "Lie on your side with your forearm on the floor, elbow under your shoulder.",
+        "Lift your hips off the floor, forming a straight line from head to feet.",
+        "Hold the position, keeping your core tight.",
+        "Breathe steadily.",
+        "Repeat on both sides."
       ],
       "instructions_de": [
-        "Stehe mit Kurzhanteln auf Schulterhöhe, Handflächen nach vorne.",
-        "Beuge die Knie leicht in eine Viertelkniebeuge.",
-        "Stoße durch die Beine, um Schwung zu erzeugen, und drücke die Hanteln nach oben.",
-        "Strecke die Arme oben vollständig.",
-        "Senke die Hanteln kontrolliert zurück auf Schulterhöhe."
+        "Lege dich seitlich hin, Unterarm auf dem Boden, Ellbogen unter der Schulter.",
+        "Hebe die Hüften vom Boden, sodass eine gerade Linie von Kopf bis Fuß entsteht.",
+        "Halte die Position mit angespannter Körpermitte.",
+        "Atme gleichmäßig.",
+        "Wiederhole auf beiden Seiten."
       ],
       "instructions_es": [
-        "Párate sosteniendo mancuernas a la altura de los hombros, palmas hacia adelante.",
-        "Dobla ligeramente las rodillas en una cuarta sentadilla.",
-        "Empuja con las piernas para generar impulso y presiona las mancuernas hacia arriba.",
-        "Extiende los brazos completamente arriba.",
-        "Baja las mancuernas con control a la altura de los hombros."
+        "Acuéstate de lado con el antebrazo en el suelo y el codo bajo el hombro.",
+        "Levanta las caderas del suelo formando una línea recta de la cabeza a los pies.",
+        "Mantén la posición con el core apretado.",
+        "Respira con regularidad.",
+        "Repite de ambos lados."
       ],
       "tips_en": [
-        "Use a shallow dip — this is not a full squat.",
-        "Drive the heels into the floor to initiate the press.",
-        "Keep your core braced to protect the lower back."
+        "Don't let your top shoulder roll forward during the hold.",
+        "Push the floor away through the forearm rather than sinking into the shoulder.",
+        "Keep your head in line with your spine."
       ],
       "tips_de": [
-        "Nur leicht in die Knie gehen — keine vollständige Kniebeuge.",
-        "Drücke die Fersen in den Boden, um die Drückbewegung einzuleiten.",
-        "Halte den Rumpf gespannt, um den unteren Rücken zu schützen."
+        "Lass die Hüfte während der Haltezeit nicht absinken.",
+        "Drücke den Unterarm aktiv in den Boden, um die Schulter zu stabilisieren.",
+        "Vermeide, mit der Hüfte nach vorn oder hinten zu kippen."
       ],
       "tips_es": [
-        "Usa un descenso poco profundo — no es una sentadilla completa.",
-        "Empuja los talones contra el suelo para iniciar el press.",
-        "Mantén el core activado para proteger la zona lumbar."
+        "No dejes que la cadera se hunda hacia el suelo.",
+        "Alinea hombros y cadera en un mismo plano, sin rotar el torso.",
+        "Empuja el suelo con el antebrazo para no colgarte del hombro."
       ],
-      "met": 6.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-push-press-start.webp",
-          "peak": "images/flat/dumbbell-push-press-peak.webp"
+          "main": "images/flat/side-plank-main.webp"
         }
       }
     },
     {
-      "id": "dumbbell-reverse-fly",
-      "name_en": "Dumbbell Reverse Fly",
-      "name_de": "Kurzhantel Reverse Fly",
-      "name_es": "Pájaro Invertido con Mancuernas",
-      "description_en": "A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back.",
-      "description_de": "Eine Isolationsübung in vorgebeugter Haltung, bei der du Kurzhanteln seitlich anhebst und die hinteren Schultern sowie den oberen Rücken trainierst.",
-      "description_es": "Un ejercicio de aislamiento inclinado que levanta las mancuernas hacia los lados, trabajando los deltoides posteriores y la espalda alta.",
+      "id": "side-plank-leg-lift",
+      "name_en": "Side Plank with Leg Lift",
+      "name_de": "Side Plank mit Beinheben",
+      "name_es": "Plancha Lateral con Elevación de Pierna",
+      "description_en": "A side plank with the top leg raising up, combining lateral core work with hip abduction.",
+      "description_de": "Eine Side-Plank-Variante mit Anheben des oberen Beins, die seitliche Rumpfarbeit mit Hüftabduktion kombiniert.",
+      "description_es": "Una plancha lateral con elevación de la pierna superior, que combina trabajo de core lateral con abducción de cadera.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "body_part": "core",
       "primary_muscles": [
-        "posterior_deltoid"
+        "gluteus_medius",
+        "obliques"
       ],
       "secondary_muscles": [
-        "rhomboids",
-        "trapezius"
+        "gluteus_maximus",
+        "rectus_abdominis",
+        "transverse_abdominis"
       ],
       "goals": [
+        "endurance",
+        "strength",
         "hypertrophy"
       ],
       "tags": [
+        "core",
+        "calisthenics",
+        "glute_focus",
         "knee_safe",
-        "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe"
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "reverse-fly",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "plank",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hinge forward at the hips holding dumbbells with arms hanging down.",
-        "Keep your back flat and knees slightly bent.",
-        "Raise the dumbbells out to the sides until level with your shoulders.",
-        "Squeeze your shoulder blades together at the top.",
-        "Lower the dumbbells back with control.",
-        "Repeat for the desired number of reps."
+        "Lie on your side with the forearm on the floor, elbow under the shoulder.",
+        "Stack the feet and lift the hips into a side plank.",
+        "From this stable side plank, raise the top leg straight up toward the ceiling.",
+        "Lower the leg back down with control without dropping the hips.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Beuge dich an den Hüften nach vorne, Kurzhanteln in den hängenden Armen.",
-        "Halte den Rücken flach und die Knie leicht gebeugt.",
-        "Hebe die Kurzhanteln seitlich bis auf Schulterhöhe.",
-        "Spanne die Schulterblätter oben zusammen.",
-        "Senke die Kurzhanteln kontrolliert zurück.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Lege dich seitlich hin, Unterarm auf dem Boden, Ellbogen unter der Schulter.",
+        "Lege die Füße übereinander und hebe die Hüfte in die Side-Plank-Position.",
+        "Hebe aus dieser stabilen Position das obere Bein gestreckt Richtung Decke.",
+        "Senke das Bein kontrolliert wieder ab, ohne die Hüfte sinken zu lassen.",
+        "Führe die Wiederholungen auf einer Seite durch, dann wechsle die Seite."
       ],
       "instructions_es": [
-        "Inclínate hacia adelante desde las caderas sujetando mancuernas con los brazos colgando.",
-        "Mantén la espalda recta y las rodillas ligeramente dobladas.",
-        "Sube las mancuernas hacia los lados hasta la altura de los hombros.",
-        "Aprieta los omóplatos en la parte superior.",
-        "Baja las mancuernas de forma controlada.",
-        "Repite el número de repeticiones deseado."
+        "Túmbate de lado con el antebrazo en el suelo y el codo bajo el hombro.",
+        "Coloca un pie sobre el otro y eleva las caderas hasta una plancha lateral.",
+        "Desde esta plancha lateral estable, sube la pierna de arriba recta hacia el techo.",
+        "Baja la pierna de forma controlada sin dejar caer las caderas.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Use a light weight so the rear delts do the work, not momentum.",
-        "Squeeze your shoulder blades together at the top.",
-        "Keep a soft, fixed bend in your elbows throughout."
+        "Keep the hips lifted the entire set — do not let them sag.",
+        "Lead the leg lift with the heel, not the toes.",
+        "Keep the body in one straight line from head to bottom foot."
       ],
       "tips_de": [
-        "Nutze ein leichtes Gewicht, damit die hinteren Schultern arbeiten und nicht der Schwung.",
-        "Ziehe oben die Schulterblätter zusammen.",
-        "Halte die Ellbogen durchgehend leicht und fest gebeugt."
+        "Halte die Hüfte den ganzen Satz über oben — kein Durchhängen.",
+        "Führe das Beinheben mit der Ferse an, nicht mit den Zehen.",
+        "Halte den Körper in einer Linie vom Kopf bis zum unteren Fuß."
       ],
       "tips_es": [
-        "Usa un peso ligero para que trabajen los deltoides posteriores, no el impulso.",
-        "Aprieta los omóplatos juntos arriba.",
-        "Mantén una flexión suave y fija en los codos en todo momento."
+        "Mantén las caderas elevadas toda la serie; no dejes que se hundan.",
+        "Guía la elevación de la pierna con el talón, no con la punta.",
+        "Mantén el cuerpo en una sola línea recta de la cabeza al pie de abajo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-reverse-fly-start.webp",
-          "peak": "images/flat/dumbbell-reverse-fly-peak.webp"
+          "start": "images/flat/side-plank-leg-lift-start.webp",
+          "peak": "images/flat/side-plank-leg-lift-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-romanian-deadlift",
-      "name_en": "Dumbbell Romanian Deadlift",
-      "name_de": "Kurzhantel Rumänisches Kreuzheben",
-      "name_es": "Peso Muerto Rumano con Mancuernas",
-      "description_en": "A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch.",
-      "description_de": "Eine Kreuzheben-Variante mit Kurzhanteln, bei der die Hüfte bei leicht gebeugten Knien nach hinten geschoben wird, um die Beinbeuger zu dehnen und zu kräftigen.",
-      "description_es": "Un peso muerto rumano con mancuernas que enfatiza el estiramiento de los isquiotibiales mediante una bisagra de cadera.",
+      "id": "side-plank-leg-lift-hold",
+      "name_en": "Side Plank Leg Lift Hold",
+      "name_de": "Side Plank mit Beinheben Halt",
+      "name_es": "Plancha Lateral con Elevación de Pierna Isométrica",
+      "description_en": "A side plank held with the top leg raised: the hips stay lifted and square while the top leg is abducted, adding a glute medius demand to the lateral trunk hold.",
+      "description_de": "Eine Side Plank mit angehobenem oberem Bein: die Hüfte bleibt oben und gerade, während das obere Bein abgespreizt wird - das ergänzt den seitlichen Rumpfhalt um eine Anforderung an den Gluteus medius.",
+      "description_es": "Una plancha lateral sostenida con la pierna superior elevada: la cadera se mantiene alta y cuadrada mientras la pierna se separa, lo que añade una demanda de glúteo medio al trabajo lateral del tronco.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "back",
+      "body_part": "core",
       "primary_muscles": [
-        "gluteus_maximus",
-        "hamstrings"
+        "gluteus_medius",
+        "obliques"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "forearm_flexors"
+        "gluteus_maximus",
+        "rectus_abdominis",
+        "transverse_abdominis"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "endurance",
+        "strength",
+        "hypertrophy"
       ],
       "tags": [
+        "core",
+        "calisthenics",
+        "glute_focus",
         "knee_safe",
-        "shoulder_safe"
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "deadlift",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "plank",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding dumbbells in front of your thighs with a soft knee bend.",
-        "Hinge at the hips and push your glutes back.",
-        "Lower the dumbbells along your legs until you feel a hamstring stretch.",
-        "Keep your back flat and shoulders pulled back.",
-        "Drive your hips forward to return to standing.",
-        "Repeat for the desired number of reps."
+        "Set up in a side plank on the forearm with the elbow under the shoulder and the feet stacked.",
+        "Lift the hips until the body forms a straight line from the ankles to the head.",
+        "Raise the top leg to roughly hip height, keeping the toes pointing forward.",
+        "Hold the position for the prescribed time, keeping the hips high and the shoulder stacked.",
+        "Lower the leg and the hips under control and repeat on the other side."
       ],
       "instructions_de": [
-        "Stehe mit Kurzhanteln vor den Oberschenkeln, Knie leicht gebeugt.",
-        "Beuge die Hüften und schiebe das Gesäß nach hinten.",
-        "Führe die Kurzhanteln an den Beinen entlang nach unten, bis du eine Dehnung in den Beinbeugern spürst.",
-        "Halte den Rücken flach und die Schultern zurückgezogen.",
-        "Treibe die Hüften nach vorne zurück in die Ausgangsposition.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Geh in eine Side Plank auf dem Unterarm, der Ellbogen unter der Schulter, die Füße übereinander.",
+        "Heb die Hüfte, bis der Körper von den Knöcheln bis zum Kopf eine gerade Linie bildet.",
+        "Heb das obere Bein etwa auf Hüfthöhe, die Zehen zeigen nach vorn.",
+        "Halte die Position für die vorgegebene Zeit, mit hoher Hüfte und Schulter senkrecht über dem Ellbogen.",
+        "Senk Bein und Hüfte kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
       ],
       "instructions_es": [
-        "Ponte de pie sujetando mancuernas frente a los muslos con una ligera flexión de rodillas.",
-        "Inclínate desde las caderas y empuja los glúteos hacia atrás.",
-        "Baja las mancuernas a lo largo de las piernas hasta sentir el estiramiento en los isquiotibiales.",
-        "Mantén la espalda recta y los hombros hacia atrás.",
-        "Empuja las caderas hacia adelante para volver a la posición de pie.",
-        "Repite el número de repeticiones deseado."
+        "Colócate en plancha lateral sobre el antebrazo, con el codo bajo el hombro y los pies apilados.",
+        "Eleva la cadera hasta que el cuerpo forme una línea recta desde los tobillos hasta la cabeza.",
+        "Sube la pierna superior aproximadamente a la altura de la cadera, con los dedos del pie al frente.",
+        "Mantén la posición durante el tiempo indicado, con la cadera alta y el hombro alineado sobre el codo.",
+        "Baja la pierna y la cadera de forma controlada y repite del otro lado."
       ],
       "tips_en": [
-        "Keep your knee angle constant; the movement is a hinge, not a squat.",
-        "Tuck your chin slightly to keep your spine in one straight line.",
-        "Squeeze your glutes at the top without leaning backward."
+        "Push the supporting shoulder away from the ear so the chest does not collapse towards the floor.",
+        "Stop the set when the hips start to drop, not when the leg gets tired.",
+        "Bend the bottom knee to the floor for an easier version that keeps the leg lift intact."
       ],
       "tips_de": [
-        "Geh nur so tief, wie der Rücken gerade bleibt.",
-        "Verändere die Kniebeugung während der Bewegung nicht.",
-        "Halte das Gewicht über der Fußmitte, ohne auf die Zehen zu kippen."
+        "Druck die stützende Schulter vom Ohr weg, damit der Brustkorb nicht Richtung Boden absackt.",
+        "Beende den Satz, wenn die Hüfte absinkt - nicht erst, wenn das Bein müde wird.",
+        "Setz das untere Knie am Boden ab für eine leichtere Variante, bei der das Beinheben erhalten bleibt."
       ],
       "tips_es": [
-        "Baja hasta donde tu flexibilidad lo permita, sin forzar.",
-        "Mantén la misma flexión suave de rodillas en todo el recorrido.",
-        "No conviertas el movimiento en una sentadilla."
+        "Aleja del oído el hombro de apoyo para que el pecho no se venga abajo hacia el suelo.",
+        "Termina la serie cuando la cadera empiece a caer, no cuando se canse la pierna.",
+        "Apoya la rodilla inferior en el suelo para una versión más sencilla que conserva la elevación de pierna."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-romanian-deadlift-start.webp",
-          "peak": "images/flat/dumbbell-romanian-deadlift-peak.webp"
+          "main": "images/flat/side-plank-leg-lift-hold-main.webp"
         }
       }
     },
     {
-      "id": "dumbbell-shoulder-press",
-      "name_en": "Dumbbell Shoulder Press",
-      "name_de": "Kurzhantel Schulterdrücken",
-      "name_es": "Press de Hombros con Mancuernas",
-      "description_en": "An overhead press with dumbbells performed seated or standing, building the front and side delts.",
-      "description_de": "Ein Schulterdrücken mit Kurzhanteln im Sitzen oder Stehen, das die vordere und seitliche Schulter sowie den Trizeps kräftigt.",
-      "description_es": "Un press vertical con mancuernas, sentado o de pie, que desarrolla las porciones anterior y lateral del deltoides.",
+      "id": "single-arm-chest-supported-dumbbell-row",
+      "name_en": "Single-Arm Chest-Supported Dumbbell Row",
+      "name_de": "Einarmiges Kurzhantelrudern mit Bruststütze",
+      "name_es": "Remo con Mancuerna a Una Mano con Pecho Apoyado",
+      "description_en": "A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum.",
+      "description_de": "Ein einarmiges Rudern auf einer Schrägbank mit Bruststütze, das jede Rückenseite isoliert trainiert und Schwung reduziert.",
+      "description_es": "Un remo unilateral realizado con un brazo a la vez sobre un banco inclinado con apoyo para el pecho, que aísla cada lado de la espalda y reduce el impulso.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "intermediate",
       "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "body_part": "back",
       "primary_muscles": [
-        "anterior_deltoid",
-        "lateral_deltoid"
+        "latissimus_dorsi",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "trapezius",
-        "triceps_brachii"
+        "biceps_brachii",
+        "posterior_deltoid"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
+        "pull_day",
         "lower_back_safe",
-        "no_axial_load"
+        "knee_safe",
+        "no_axial_load",
+        "shoulder_safe",
+        "requires_bench"
       ],
-      "variation_group": "overhead-press",
-      "is_unilateral": false,
+      "variation_group": "row",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit or stand holding dumbbells at shoulder height, palms facing forward.",
-        "Press both dumbbells overhead until arms are fully extended.",
-        "Keep your core braced and avoid arching your lower back.",
-        "Lower the dumbbells under control back to shoulder height.",
-        "Do not let the dumbbells drift behind your head.",
-        "Repeat for the desired number of reps."
+        "Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down.",
+        "Row the dumbbell up to your side, driving your elbow past your torso.",
+        "Squeeze your shoulder blade at the top, then lower under control.",
+        "Complete all reps on one side before switching arms."
       ],
       "instructions_de": [
-        "Sitze oder stehe mit Kurzhanteln auf Schulterhöhe, Handflächen nach vorne.",
-        "Drücke beide Kurzhanteln über den Kopf, bis die Arme vollständig gestreckt sind.",
-        "Spanne den Rumpf an und vermeide das Hohlkreuz.",
-        "Senke die Kurzhanteln kontrolliert zurück auf Schulterhöhe.",
-        "Lass die Kurzhanteln nicht hinter den Kopf driften.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Lege dich mit dem Bauch auf eine Schrägbank und halte eine Kurzhantel in einer Hand, der Arm hängt gerade nach unten.",
+        "Ziehe die Kurzhantel seitlich nach oben und führe den Ellbogen am Oberkörper vorbei.",
+        "Drücke das Schulterblatt oben zusammen und senke die Hantel kontrolliert ab.",
+        "Führe alle Wiederholungen auf einer Seite aus, bevor du den Arm wechselst."
       ],
       "instructions_es": [
-        "Siéntate o ponte de pie sujetando mancuernas a la altura de los hombros con las palmas mirando hacia adelante.",
-        "Empuja ambas mancuernas por encima de la cabeza hasta que los brazos queden completamente extendidos.",
-        "Mantén el core contraído y evita arquear la zona lumbar.",
-        "Baja las mancuernas de forma controlada hasta la altura de los hombros.",
-        "No dejes que las mancuernas se desplacen detrás de la cabeza.",
-        "Repite el número de repeticiones deseado."
+        "Túmbate boca abajo en un banco inclinado sujetando una mancuerna con una mano, con el brazo colgando recto hacia abajo.",
+        "Rema la mancuerna hacia tu costado, llevando el codo más allá del torso.",
+        "Aprieta el omóplato en la parte superior y luego baja de forma controlada.",
+        "Completa todas las repeticiones de un lado antes de cambiar de brazo."
       ],
       "tips_en": [
-        "Stack your wrists directly over your elbows throughout the press.",
-        "Exhale as you press up and inhale as you lower.",
-        "Keep your elbows slightly in front of your shoulders rather than flared wide."
+        "Working one side at a time lets you focus on a full contraction without the other arm compensating.",
+        "Keep your chest pressed into the bench throughout to avoid using momentum.",
+        "Match the rep count on both sides to avoid imbalances."
       ],
       "tips_de": [
-        "Halte die Unterarme senkrecht unter den Hanteln.",
-        "Drücke beide Seiten gleichmäßig hoch, ohne dass eine Hantel vorauseilt.",
-        "Nutze keinen Schwung aus den Beinen, drücke streng aus den Schultern."
+        "Wenn du eine Seite nach der anderen trainierst, kannst du dich auf eine vollständige Kontraktion konzentrieren, ohne dass der andere Arm hilft.",
+        "Halte die Brust während der gesamten Bewegung an die Bank gedrückt, um Schwung zu vermeiden.",
+        "Achte auf die gleiche Wiederholungszahl auf beiden Seiten, um Dysbalancen zu vermeiden."
       ],
       "tips_es": [
-        "Sube las mancuernas en línea recta, sin chocarlas arriba.",
-        "Mantén las muñecas firmes, alineadas con los antebrazos.",
-        "Si tu zona lumbar se arquea, reduce el peso."
+        "Trabajar un lado a la vez te permite concentrarte en una contracción completa sin que el otro brazo compense.",
+        "Mantén el pecho presionado contra el banco durante todo el movimiento para evitar usar impulso.",
+        "Iguala el número de repeticiones en ambos lados para evitar desequilibrios."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-shoulder-press-start.webp",
-          "peak": "images/flat/dumbbell-shoulder-press-peak.webp"
+          "start": "images/flat/single-arm-chest-supported-dumbbell-row-start.webp",
+          "peak": "images/flat/single-arm-chest-supported-dumbbell-row-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-side-bend",
-      "name_en": "Dumbbell Side Bend",
-      "name_de": "Kurzhantel Seitbeuge",
-      "name_es": "Flexión Lateral con Mancuerna",
-      "description_en": "A standing oblique isolation exercise using a dumbbell to develop lateral core strength and stability.",
-      "description_de": "Eine stehende Isolationsübung für die schräge Bauchmuskulatur zur Entwicklung der seitlichen Rumpfkraft.",
-      "description_es": "Un ejercicio de aislamiento de oblicuos de pie con mancuerna para desarrollar la fuerza lateral del core.",
+      "id": "single-arm-db-row",
+      "name_en": "Single-Arm Dumbbell Row",
+      "name_de": "Einarmiges Kurzhantel-Rudern",
+      "name_es": "Remo con Mancuerna a Un Brazo",
+      "description_en": "A unilateral back exercise using a dumbbell for balanced development.",
+      "description_de": "Eine einseitige Rückenübung mit der Kurzhantel für ausgewogene Muskelentwicklung.",
+      "description_es": "Un ejercicio de espalda unilateral con mancuerna para un desarrollo equilibrado.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
       "equipment": "dumbbell",
-      "body_part": "core",
+      "body_part": "back",
       "primary_muscles": [
-        "obliques"
+        "latissimus_dorsi",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "quadratus_lumborum",
-        "transverse_abdominis"
+        "biceps_brachii",
+        "posterior_deltoid"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "core_focus"
+        "pull_day",
+        "knee_safe",
+        "lower_back_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "requires_bench"
       ],
+      "variation_group": "row",
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand upright holding a dumbbell in one hand at your side.",
-        "Keep the opposite hand on your hip or behind your head.",
-        "Bend laterally toward the dumbbell side, lowering it along your thigh.",
-        "Return to upright, then bend to the opposite side using only your obliques.",
-        "Complete all reps per side."
+        "Place one knee and hand on a bench for support.",
+        "Hold a dumbbell in the other hand with arm extended.",
+        "Pull the dumbbell up toward your hip, squeezing your shoulder blade.",
+        "Lower the dumbbell with control.",
+        "Repeat on both sides."
       ],
       "instructions_de": [
-        "Stehe aufrecht, halte eine Kurzhantel seitlich in einer Hand.",
-        "Lege die andere Hand an die Hüfte oder hinter den Kopf.",
-        "Beuge seitlich zur Hantelseite und lass sie am Oberschenkel entlanggleiten.",
-        "Rücke zur aufrechten Position zurück, dann zur anderen Seite beugen.",
-        "Alle Wiederholungen pro Seite ausführen."
+        "Stütze ein Knie und eine Hand auf einer Bank ab.",
+        "Halte eine Kurzhantel in der anderen Hand mit gestrecktem Arm.",
+        "Ziehe die Kurzhantel zur Hüfte und spanne das Schulterblatt an.",
+        "Senke die Kurzhantel kontrolliert ab.",
+        "Wiederhole auf beiden Seiten."
       ],
       "instructions_es": [
-        "Párate erguido sosteniendo una mancuerna a un lado.",
-        "Coloca la otra mano en la cadera o detrás de la cabeza.",
-        "Inclínate lateralmente hacia el lado de la mancuerna, bajándola por el muslo.",
-        "Vuelve a la posición erguida, luego inclínate al lado opuesto con los oblicuos.",
-        "Completa todas las repeticiones por lado."
+        "Coloca una rodilla y una mano en un banco como apoyo.",
+        "Sostén una mancuerna en la otra mano con el brazo extendido.",
+        "Tira de la mancuerna hacia la cadera apretando el omóplato.",
+        "Baja la mancuerna con control.",
+        "Repite de ambos lados."
       ],
       "tips_en": [
-        "Avoid leaning forward or backward — move strictly sideways.",
-        "Use a controlled tempo in both directions.",
-        "Keep the weight close to your leg throughout."
+        "Avoid rotating the torso to hoist the weight higher.",
+        "Let your arm extend fully at the bottom for a complete stretch.",
+        "Keep your back flat from head to hips throughout the set."
       ],
       "tips_de": [
-        "Nicht nach vorne oder hinten lehnen — nur seitlich bewegen.",
-        "Kontrolliertes Tempo in beide Richtungen.",
-        "Halte das Gewicht während der Bewegung nah am Bein."
+        "Vermeide eine Rotation im Oberkörper, wenn du die Hantel ziehst.",
+        "Führe den Ellbogen eng am Körper nach hinten.",
+        "Beginne mit der schwächeren Seite und gleiche die Wiederholungszahl an."
       ],
       "tips_es": [
-        "Evita inclinarte hacia adelante o atrás — muévete estrictamente de lado.",
-        "Usa un tempo controlado en ambas direcciones.",
-        "Mantén el peso cerca de la pierna durante todo el movimiento."
+        "No gires el torso al tirar; mantén la cadera estable.",
+        "Evita encoger el hombro hacia la oreja al iniciar el tirón.",
+        "Haz las mismas repeticiones con cada brazo."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-side-bend-start.webp",
-          "peak": "images/flat/dumbbell-side-bend-peak.webp"
+          "start": "images/flat/single-arm-db-row-start.webp",
+          "peak": "images/flat/single-arm-db-row-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-snatch",
-      "name_en": "Dumbbell Snatch",
-      "name_de": "Kurzhantel Snatch",
-      "name_es": "Snatch con Mancuerna",
-      "description_en": "An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion.",
-      "description_de": "Eine explosive einarmige Übung, bei der du eine Kurzhantel in einer flüssigen Bewegung vom Boden über den Kopf treibst.",
-      "description_es": "Un levantamiento explosivo a un brazo que impulsa la mancuerna desde el suelo hasta encima de la cabeza en un movimiento fluido.",
-      "category": "olympic",
-      "force_type": "dynamic",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
+      "id": "single-arm-dumbbell-overhead-tricep-extension",
+      "name_en": "Single-Arm Dumbbell Overhead Tricep Extension",
+      "name_de": "Einarmige Kurzhantel Overhead Trizeps Extension",
+      "name_es": "Extensión de Tríceps sobre la Cabeza con Mancuerna a Un Brazo",
+      "description_en": "A one-arm overhead tricep extension giving a long, unilateral stretch of the long head and training anti-side-bend core stability.",
+      "description_de": "Eine einarmige Overhead-Trizepsübung mit langem, einseitigem Stretch des langen Kopfes und Training der seitlichen Rumpfstabilität.",
+      "description_es": "Una extensión de tríceps sobre la cabeza a un brazo que proporciona un estiramiento largo y unilateral de la cabeza larga y entrena la estabilidad del core contra la flexión lateral.",
+      "category": "strength",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
       "equipment": "dumbbell",
-      "body_part": "full_body",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "anterior_deltoid",
-        "gluteus_maximus",
-        "trapezius"
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "hamstrings",
-        "quadriceps"
+        "obliques"
       ],
       "goals": [
-        "power",
-        "strength"
+        "hypertrophy"
       ],
-      "variation_group": "snatch",
-      "is_unilateral": false,
+      "tags": [
+        "arm_day"
+      ],
+      "variation_group": "overhead-tricep-extension",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with feet shoulder-width apart, dumbbell on the floor between your feet.",
-        "Hinge and grip the dumbbell with one hand.",
-        "Explosively extend hips, knees, and ankles to pull the dumbbell upward.",
-        "Punch the dumbbell overhead in one fluid motion.",
-        "Lock out your arm and stabilize at the top.",
-        "Complete reps on one side, then switch."
+        "Stand or sit holding a dumbbell in one hand overhead, arm fully extended.",
+        "The palm faces forward; the other hand can hold your waist or an upright for stability.",
+        "Bend the elbow to lower the dumbbell behind the head in a controlled arc.",
+        "Keep the upper arm vertical and close to the head throughout.",
+        "Extend the elbow to return the dumbbell overhead.",
+        "Complete all reps on one side, then switch."
       ],
       "instructions_de": [
-        "Stehe schulterbreit, Kurzhantel auf dem Boden zwischen deinen Füßen.",
-        "Beuge dich und greife die Kurzhantel mit einer Hand.",
-        "Strecke Hüften, Knie und Knöchel explosiv, um die Kurzhantel nach oben zu ziehen.",
-        "Stoße die Kurzhantel in einer fließenden Bewegung über den Kopf.",
-        "Strecke den Arm durch und stabilisiere die Position oben.",
-        "Führe alle Wiederholungen auf einer Seite aus, dann wechsle."
+        "Stehe oder sitze und halte eine Kurzhantel in einer Hand über dem Kopf, Arm vollständig gestreckt.",
+        "Die Handfläche zeigt nach vorne; die andere Hand kann die Hüfte oder eine Stütze halten.",
+        "Beuge den Ellbogen und senke die Kurzhantel kontrolliert hinter den Kopf.",
+        "Halte den Oberarm senkrecht und nah am Kopf.",
+        "Strecke den Ellbogen, um die Kurzhantel zurück nach oben zu führen.",
+        "Führe alle Wiederholungen auf einer Seite durch, dann wechsle."
       ],
       "instructions_es": [
-        "Ponte de pie con los pies al ancho de los hombros y la mancuerna en el suelo entre tus pies.",
-        "Inclínate y agarra la mancuerna con una mano.",
-        "Extiende caderas, rodillas y tobillos de forma explosiva para tirar de la mancuerna hacia arriba.",
-        "Empuja la mancuerna por encima de la cabeza en un movimiento fluido.",
-        "Bloquea el brazo y estabiliza en la parte superior.",
-        "Completa las repeticiones de un lado y luego cambia."
+        "De pie o sentado, sostén una mancuerna en una mano sobre la cabeza con el brazo completamente extendido.",
+        "La palma mira hacia adelante; la otra mano puede apoyarse en la cadera o en un soporte para mayor estabilidad.",
+        "Flexiona el codo para bajar la mancuerna detrás de la cabeza en un arco controlado.",
+        "Mantén el brazo superior vertical y cerca de la cabeza durante todo el movimiento.",
+        "Extiende el codo para regresar la mancuerna sobre la cabeza.",
+        "Completa todas las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Extend your hips and knees fully before pulling with your arm.",
-        "Punch the dumbbell up to a stable overhead lockout.",
-        "Keep the dumbbell close to your body as it rises."
+        "Only the forearm moves — the upper arm stays glued in place.",
+        "Don't let the torso lean to the side; this is also a core exercise."
       ],
       "tips_de": [
-        "Strecke Hüfte und Knie vollständig, bevor du mit dem Arm ziehst.",
-        "Stoße die Kurzhantel nach oben zu einem stabilen Lockout über dem Kopf.",
-        "Halte die Kurzhantel nah am Körper, während sie aufsteigt."
+        "Nur der Unterarm bewegt sich – der Oberarm bleibt fixiert.",
+        "Lass den Oberkörper nicht zur Seite kippen; das ist auch eine Rumpfübung."
       ],
       "tips_es": [
-        "Extiende completamente caderas y rodillas antes de tirar con el brazo.",
-        "Empuja la mancuerna hacia arriba hasta un bloqueo estable sobre la cabeza.",
-        "Mantén la mancuerna cerca del cuerpo mientras sube."
+        "Solo el antebrazo se mueve — el brazo superior permanece fijo en su lugar.",
+        "No dejes que el torso se incline hacia un lado; este también es un ejercicio de core."
       ],
-      "met": 8.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-snatch-start.webp",
-          "peak": "images/flat/dumbbell-snatch-peak.webp"
+          "start": "images/flat/single-arm-dumbbell-overhead-tricep-extension-start.webp",
+          "peak": "images/flat/single-arm-dumbbell-overhead-tricep-extension-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-split-squat",
-      "name_en": "Dumbbell Split Squat",
-      "name_de": "Kurzhantel Split-Kniebeuge",
-      "name_es": "Sentadilla en Postura Dividida con Mancuernas",
-      "description_en": "A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time.",
-      "description_de": "Eine Kniebeuge im Ausfallschritt mit Kurzhanteln an den Seiten, die Quadrizeps und Gesäßmuskeln einseitig trainiert.",
-      "description_es": "Una sentadilla en posición de tijera sosteniendo mancuernas a los lados, que trabaja los cuádriceps y glúteos una pierna a la vez.",
+      "id": "single-arm-hammer-curl",
+      "name_en": "Single-Arm Hammer Curl",
+      "name_de": "Einarmiger Hammer-Curl",
+      "name_es": "Curl martillo unilateral",
+      "description_en": "A unilateral dumbbell curl with a neutral grip that keeps the working elbow close to the torso while the brachialis and brachioradialis flex the elbow.",
+      "description_de": "Ein einarmiger Kurzhantelcurl im Neutralgriff, bei dem der arbeitende Ellbogen am Oberkörper bleibt und Brachialis sowie Brachioradialis den Ellbogen beugen.",
+      "description_es": "Un curl unilateral con mancuerna y agarre neutro que mantiene el codo de trabajo junto al torso mientras el braquial y el braquiorradial flexionan el codo.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
+      "force_type": "pull",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
       "equipment": "dumbbell",
-      "body_part": "upper_legs",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "brachialis",
+        "brachioradialis"
       ],
       "secondary_muscles": [
-        "gluteus_medius",
-        "hamstrings"
+        "biceps_brachii",
+        "forearm_flexors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
+        "knee_safe",
         "shoulder_safe",
         "lower_back_safe",
-        "no_axial_load",
-        "knee_safe"
+        "no_axial_load"
       ],
-      "variation_group": "squat",
+      "variation_group": "bicep-curl",
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand in a split stance holding dumbbells at your sides.",
-        "Keep your torso upright and core braced.",
-        "Lower your back knee toward the floor by bending both knees.",
-        "Stop when your front thigh is parallel to the floor.",
-        "Drive through your front heel to return to standing.",
-        "Complete reps on one side, then switch."
+        "Stand with your feet about hip-width apart and hold one dumbbell at your side with the palm facing inward.",
+        "Brace your trunk and keep the working upper arm beside your ribs as the arm hangs straight.",
+        "Curl the dumbbell toward your shoulder without rotating the palm or swinging the torso.",
+        "Squeeze the elbow flexors at the top, then lower the dumbbell under control until the arm is straight.",
+        "Complete the repetitions on one side, then switch arms and repeat."
       ],
       "instructions_de": [
-        "Stehe im Ausfallschritt mit Kurzhanteln an den Seiten.",
-        "Halte den Oberkörper aufrecht und den Rumpf angespannt.",
-        "Senke das hintere Knie Richtung Boden durch Beugen beider Knie.",
-        "Halte an, wenn der vordere Oberschenkel parallel zum Boden ist.",
-        "Drücke durch die vordere Ferse zurück in die Ausgangsposition.",
-        "Führe alle Wiederholungen auf einer Seite aus, dann wechsle."
+        "Stell dich etwa hüftbreit hin und halte eine Kurzhantel seitlich am Körper, wobei die Handfläche nach innen zeigt.",
+        "Spanne den Rumpf an und halte den arbeitenden Oberarm an den Rippen, während der Arm nach unten hängt.",
+        "Zieh die Kurzhantel ohne Drehung der Handfläche und ohne Schwung des Oberkörpers zur Schulter.",
+        "Spanne die Ellbogenbeuger oben kurz an und senke die Kurzhantel kontrolliert bis zur Streckung ab.",
+        "Beende die Wiederholungen auf einer Seite und wechsle dann den Arm."
       ],
       "instructions_es": [
-        "Ponte en postura dividida sujetando mancuernas a los costados.",
-        "Mantén el torso erguido y el core contraído.",
-        "Baja la rodilla trasera hacia el suelo doblando ambas rodillas.",
-        "Para cuando el muslo delantero quede paralelo al suelo.",
-        "Empuja a través del talón delantero para volver a la posición de pie.",
-        "Completa las repeticiones de un lado y luego cambia."
+        "Colócate con los pies al ancho de las caderas y sostén una mancuerna al costado con la palma hacia dentro.",
+        "Activa el tronco y mantén el brazo de trabajo junto a las costillas mientras cuelga extendido.",
+        "Lleva la mancuerna hacia el hombro sin girar la palma ni balancear el torso.",
+        "Aprieta los flexores del codo arriba y baja la mancuerna de forma controlada hasta extender el brazo.",
+        "Completa las repeticiones de un lado y después cambia de brazo."
       ],
       "tips_en": [
-        "Keep most of your weight on your front leg.",
-        "Lower your back knee straight down toward the floor.",
-        "Track your front knee over your toes without letting it cave inward."
+        "Let the weaker arm set the repetitions and weight so both sides receive the same work.",
+        "Keep the wrist neutral and the shoulder quiet; the movement should come from bending the elbow.",
+        "Use a controlled lowering phase instead of dropping the dumbbell from the top."
       ],
       "tips_de": [
-        "Halte den Großteil deines Gewichts auf dem vorderen Bein.",
-        "Senke das hintere Knie gerade nach unten Richtung Boden.",
-        "Führe das vordere Knie über die Zehen, ohne dass es nach innen kippt."
+        "Lass die schwächere Seite Gewicht und Wiederholungszahl bestimmen, damit beide Seiten gleich trainiert werden.",
+        "Halte das Handgelenk neutral und die Schulter ruhig; die Bewegung kommt aus dem Ellbogen.",
+        "Führe die Abwärtsphase kontrolliert aus, statt die Kurzhantel oben fallen zu lassen."
       ],
       "tips_es": [
-        "Mantén la mayor parte del peso en la pierna delantera.",
-        "Baja la rodilla trasera recta hacia el suelo.",
-        "Lleva la rodilla delantera sobre los dedos sin dejar que se hunda hacia dentro."
+        "Deja que el lado más débil marque el peso y las repeticiones para que ambos lados reciban el mismo trabajo.",
+        "Mantén la muñeca neutra y el hombro quieto; el movimiento debe venir del codo.",
+        "Controla la bajada en lugar de dejar caer la mancuerna desde arriba."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-split-squat-start.webp",
-          "peak": "images/flat/dumbbell-split-squat-peak.webp"
+          "start": "images/flat/single-arm-hammer-curl-start.webp",
+          "peak": "images/flat/single-arm-hammer-curl-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-tricep-extension",
-      "name_en": "Dumbbell Tricep Extension",
-      "name_de": "Kurzhantel Trizeps-Extension",
-      "name_es": "Extensión de Tríceps con Mancuerna",
-      "description_en": "A single-arm overhead tricep extension for balanced arm development.",
-      "description_de": "Eine einarmige Überkopf-Trizeps-Extension für ausgewogene Armentwicklung.",
-      "description_es": "Una extensión de tríceps en una mano por encima de la cabeza para un desarrollo equilibrado del brazo.",
+      "id": "single-arm-machine-shoulder-press",
+      "name_en": "Single-Arm Machine Shoulder Press",
+      "name_de": "Einarmige Schulterpresse an der Maschine",
+      "name_es": "Press de hombros unilateral en máquina",
+      "description_en": "A unilateral seated machine shoulder press that lets one arm press independently while the back stays supported and the machine controls the resistance path.",
+      "description_de": "Eine einarmige sitzende Schulterpresse an der Maschine, bei der jede Seite unabhängig drückt und der Rücken gestützt bleibt.",
+      "description_es": "Un press de hombros unilateral sentado en máquina que permite empujar cada brazo por separado mientras la espalda permanece apoyada y la máquina guía la resistencia.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "equipment": "shoulder_press_machine",
+      "body_part": "shoulders",
       "primary_muscles": [
+        "anterior_deltoid",
+        "lateral_deltoid"
+      ],
+      "secondary_muscles": [
+        "trapezius",
         "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
+        "push_day",
         "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "no_axial_load",
+        "lower_back_safe"
       ],
-      "variation_group": "overhead-tricep-extension",
-      "is_unilateral": false,
+      "variation_group": "overhead-press",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding a dumbbell in one hand overhead.",
-        "Lower the dumbbell behind your head by bending your elbow.",
-        "Extend your arm back to the starting position.",
-        "Keep your elbow close to your head.",
-        "Repeat on both sides."
+        "Adjust the seat so the working handle starts around shoulder height and sit with your back firmly against the pad.",
+        "Grip one handle with the wrist straight and keep the free hand on the support or resting comfortably.",
+        "Press the handle upward without leaning away from the back pad or rotating the torso.",
+        "Lower the handle under control until the elbow is just below the starting line, then repeat.",
+        "Complete the repetitions on one side, adjust the seat if needed, and train the other side."
       ],
       "instructions_de": [
-        "Stehe mit einer Kurzhantel in einer Hand über dem Kopf.",
-        "Senke die Kurzhantel durch Beugen des Ellbogens hinter den Kopf.",
-        "Strecke den Arm zurück in die Ausgangsposition.",
-        "Halte den Ellbogen nah am Kopf.",
-        "Wiederhole auf beiden Seiten."
+        "Stell den Sitz so ein, dass der arbeitende Griff etwa auf Schulterhöhe startet, und lehne den Rücken fest an das Polster.",
+        "Greife einen Griff mit geradem Handgelenk und lege die freie Hand bequem auf die Stütze.",
+        "Drücke den Griff nach oben, ohne dich vom Polster wegzulehnen oder den Oberkörper zu drehen.",
+        "Senke den Griff kontrolliert ab, bis der Ellbogen knapp unter der Ausgangslinie steht.",
+        "Beende die Wiederholungen auf einer Seite und trainiere anschließend die andere Seite."
       ],
       "instructions_es": [
-        "Ponte de pie sujetando una mancuerna en una mano por encima de la cabeza.",
-        "Baja la mancuerna detrás de la cabeza doblando el codo.",
-        "Extiende el brazo de vuelta a la posición inicial.",
-        "Mantén el codo cerca de la cabeza.",
-        "Repite en ambos lados."
+        "Ajusta el asiento para que el agarre de trabajo comience cerca del hombro y apoya firmemente la espalda en el respaldo.",
+        "Sujeta un agarre con la muñeca recta y deja la mano libre sobre el soporte.",
+        "Empuja el agarre hacia arriba sin separarte del respaldo ni girar el torso.",
+        "Baja el agarre bajo control hasta que el codo quede justo por debajo de la posición inicial.",
+        "Completa las repeticiones de un lado y después entrena el otro lado."
       ],
       "tips_en": [
-        "Move only your forearm, keeping the upper arm still.",
-        "Brace your core to avoid arching your lower back.",
-        "Choose a weight light enough to reach a full stretch."
+        "Start with the weaker arm and let it set the weight and repetitions for both sides.",
+        "Keep the ribs down and the back against the pad instead of turning the press into a standing side bend.",
+        "Stop short of a painful shoulder position; the machine path should feel controlled from bottom to top."
       ],
       "tips_de": [
-        "Bewege nur den Unterarm, während der Oberarm ruhig bleibt.",
-        "Strecke den Arm oben vollständig, ohne das Ellbogengelenk zu überstrecken.",
-        "Spanne den Rumpf an und vermeide ein Hohlkreuz."
+        "Beginne mit der schwächeren Seite und lass sie Gewicht und Wiederholungen für beide Seiten bestimmen.",
+        "Halte die Rippen unten und den Rücken am Polster, statt in eine seitliche Ausweichbewegung zu gehen.",
+        "Stoppe bei einer schmerzhaften Schulterposition; der Maschinenweg sollte kontrolliert bleiben."
       ],
       "tips_es": [
-        "Mantén el codo apuntando al techo durante todo el movimiento.",
-        "Baja la mancuerna despacio hasta sentir el estiramiento del tríceps.",
-        "Evita arquear la espalda baja manteniendo el abdomen firme."
+        "Comienza con el brazo más débil y deja que marque el peso y las repeticiones de ambos lados.",
+        "Mantén las costillas abajo y la espalda contra el respaldo en lugar de inclinarte hacia un lado.",
+        "Detén el movimiento ante una posición dolorosa del hombro; el recorrido de la máquina debe sentirse controlado."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-tricep-extension-start.webp",
-          "peak": "images/flat/dumbbell-tricep-extension-peak.webp"
+          "start": "images/flat/single-arm-machine-shoulder-press-start.webp",
+          "peak": "images/flat/single-arm-machine-shoulder-press-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-upright-row",
-      "name_en": "Dumbbell Upright Row",
-      "name_de": "Kurzhantel Hochziehen",
-      "name_es": "Remo al Mentón con Mancuernas",
-      "description_en": "A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.",
-      "description_de": "Eine zusammengesetzte Zugübung mit Kurzhanteln für die seitliche Schulter und den oberen Trapezmuskel.",
-      "description_es": "Un movimiento de tirón compuesto con mancuernas que trabaja los deltoides laterales y el trapecio superior.",
+      "id": "single-arm-plate-loaded-lateral-raise",
+      "name_en": "Single-Arm Plate-Loaded Lateral Raise",
+      "name_de": "Einarmiges Seitheben an der Scheibenmaschine",
+      "name_es": "Elevación Lateral a Un Brazo en Máquina de Discos",
+      "description_en": "The plate-loaded machine lateral raise worked one arm at a time, so each side lifts its own load and the two can be trained to the same standard.",
+      "description_de": "Das Seitheben an der Scheibenmaschine mit jeweils einem Arm, sodass jede Seite ihre eigene Last hebt und beide auf denselben Stand gebracht werden können.",
+      "description_es": "La elevación lateral en máquina de discos trabajando un brazo cada vez, de modo que cada lado levanta su propia carga y ambos pueden entrenarse hasta el mismo nivel.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "plate_loaded_lateral_raise_machine",
       "body_part": "shoulders",
       "primary_muscles": [
-        "lateral_deltoid",
-        "trapezius"
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
         "anterior_deltoid",
-        "biceps_brachii",
-        "rhomboids"
+        "trapezius"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "shoulder_focus",
-        "pull_day"
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
       ],
-      "variation_group": "upright-row",
-      "is_unilateral": false,
+      "variation_group": "lateral-raise",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding two dumbbells in front of your thighs, palms facing your body.",
-        "Pull the dumbbells straight up along your body, leading with your elbows.",
-        "Raise until the dumbbells reach chin height and elbows are above the wrists.",
-        "Pause briefly, then lower with control.",
-        "Repeat for the desired reps."
+        "Set the seat height so the pad pivot lines up with your shoulder, and load only the side you are about to work.",
+        "Sit with your back flat against the pad and place the outside of your working upper arm against its pad.",
+        "Hold the handle on the free side or rest that hand in your lap, and keep your torso square to the seat.",
+        "Push the working arm out and up against the pad until the upper arm is level with your shoulder, then lower it under control.",
+        "Complete all the repetitions on that side, then load and work the other side."
       ],
       "instructions_de": [
-        "Stehe mit zwei Kurzhanteln vor den Oberschenkeln, Handflächen zum Körper.",
-        "Ziehe die Hanteln gerade am Körper hoch, Ellbogen führen die Bewegung.",
-        "Bis Kinnhöhe ziehen, Ellbogen über Handgelenken.",
-        "Kurz halten, dann kontrolliert absenken.",
-        "Gewünschte Wiederholungsanzahl ausführen."
+        "Stelle die Sitzhöhe so ein, dass der Polster-Drehpunkt auf Höhe deiner Schulter liegt, und belade nur die Seite, die du gleich trainierst.",
+        "Setze dich mit flach anliegendem Rücken an das Polster und lege die Außenseite deines Arbeitsarms an sein Polster.",
+        "Halte dich auf der freien Seite am Griff fest oder lege die Hand in den Schoß, und halte den Oberkörper gerade zum Sitz ausgerichtet.",
+        "Drücke den Arbeitsarm gegen das Polster nach außen und oben, bis der Oberarm auf Schulterhöhe ist, und senke ihn kontrolliert ab.",
+        "Absolviere alle Wiederholungen auf dieser Seite, belade dann die andere Seite und wiederhole."
       ],
       "instructions_es": [
-        "Párate sosteniendo dos mancuernas frente a los muslos, palmas hacia el cuerpo.",
-        "Tira de las mancuernas recto hacia arriba a lo largo del cuerpo, liderando con los codos.",
-        "Sube hasta la altura del mentón con los codos por encima de las muñecas.",
-        "Pausa brevemente, luego baja con control.",
-        "Repite el número de repeticiones deseado."
+        "Ajusta la altura del asiento para que el eje de la almohadilla quede alineado con tu hombro y carga solo el lado que vas a trabajar.",
+        "Siéntate con la espalda apoyada en el respaldo y coloca la cara externa del brazo que trabaja contra su almohadilla.",
+        "Sujeta la empuñadura del lado libre o apoya esa mano en el regazo, y mantén el torso alineado con el asiento.",
+        "Empuja el brazo que trabaja hacia fuera y hacia arriba contra la almohadilla hasta la altura del hombro, y baja de forma controlada.",
+        "Completa todas las repeticiones de ese lado, luego carga y trabaja el otro lado."
       ],
       "tips_en": [
-        "Keep the dumbbells close to your body throughout.",
-        "Lead with your elbows, not your hands.",
-        "Avoid pulling with a very narrow grip to reduce shoulder impingement risk."
+        "Match the sides on the weaker arm, not the stronger one. Working one side at a time only tells you about an imbalance if you let the weaker side set the number.",
+        "Do not let the torso tip toward the working side. With load on one arm only, the machine no longer balances itself and leaning turns the raise into a side bend.",
+        "Start with the weaker arm so it sets the target, and give both sides the same rest."
       ],
       "tips_de": [
-        "Halte die Hanteln während der gesamten Bewegung nah am Körper.",
-        "Die Ellbogen führen, nicht die Hände.",
-        "Keinen zu engen Griff verwenden, um Schulterimpingement zu reduzieren."
+        "Richte beide Seiten am schwächeren Arm aus, nicht am stärkeren. Einseitiges Training zeigt eine Asymmetrie nur dann, wenn die schwächere Seite die Wiederholungszahl vorgibt.",
+        "Lass den Oberkörper nicht zur Arbeitsseite kippen. Mit Last auf nur einem Arm gleicht sich die Maschine nicht mehr selbst aus, und Seitneigung macht aus dem Heben eine Rumpfbeuge.",
+        "Beginne mit dem schwächeren Arm, damit er die Vorgabe setzt, und gib beiden Seiten dieselbe Pause."
       ],
       "tips_es": [
-        "Mantén las mancuernas cerca del cuerpo durante todo el movimiento.",
-        "Lidera con los codos, no con las manos.",
-        "Evita un agarre muy estrecho para reducir el riesgo de impingement de hombro."
+        "Iguala los lados por el brazo débil, no por el fuerte. Trabajar un lado cada vez solo revela un desequilibrio si dejas que el lado débil fije el número de repeticiones.",
+        "No dejes que el torso se incline hacia el lado que trabaja. Con carga en un solo brazo la máquina ya no se equilibra sola, y inclinarse convierte la elevación en una flexión lateral.",
+        "Empieza por el brazo débil para que marque el objetivo, y da el mismo descanso a los dos lados."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-upright-row-start.webp",
-          "peak": "images/flat/dumbbell-upright-row-peak.webp"
+          "start": "images/flat/single-arm-plate-loaded-lateral-raise-start.webp",
+          "peak": "images/flat/single-arm-plate-loaded-lateral-raise-peak.webp"
         }
       }
     },
     {
-      "id": "dumbbell-wrist-curl",
-      "name_en": "Dumbbell Wrist Curl",
-      "name_de": "Kurzhantel Handgelenk-Curl",
-      "name_es": "Curl de Muñeca con Mancuerna",
-      "description_en": "A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.",
-      "description_de": "Ein Kurzhantel Handgelenk-Curl, der die Unterarmbeuger isoliert und beide Arme unabhängig trainiert.",
-      "description_es": "Un curl de muñeca con mancuerna que aísla los flexores del antebrazo y trabaja ambos brazos por separado.",
+      "id": "single-arm-tricep-pushdown",
+      "name_en": "Single Arm Tricep Pushdown",
+      "name_de": "Einarmiges Trizepsdrücken am Kabelzug",
+      "name_es": "Extensión de Tríceps a Un Brazo en Polea",
+      "description_en": "A triceps isolation exercise performed one arm at a time on a cable machine with a single handle.",
+      "description_de": "Eine Trizeps-Isolationsübung, bei der abwechselnd ein Arm an einem Kabelzuggerät mit Einzelgriff trainiert wird.",
+      "description_es": "Un ejercicio de aislamiento de tríceps realizado con un brazo a la vez en una máquina de polea con una sola manija.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "lower_arms",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "forearm_flexors"
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "brachioradialis"
+        "forearm_extensors"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "arm_day",
-        "grip_focus"
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "lower_back_safe"
       ],
+      "variation_group": "tricep-pushdown",
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit on a bench with the forearm resting on the thigh, palm up.",
-        "Hold a dumbbell with the wrist hanging off the knee.",
-        "Let the dumbbell roll down to the fingertips.",
-        "Curl the dumbbell up by flexing the wrist.",
-        "Lower under control. Complete reps per side."
+        "Attach a single handle to a high cable pulley.",
+        "Grasp the handle with one hand and keep your elbow pinned to your side.",
+        "Press the handle down until your arm is fully extended.",
+        "Squeeze the triceps at the bottom.",
+        "Slowly return to the start position.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche oben.",
-        "Halte eine Kurzhantel, Handgelenk ragt über das Knie.",
-        "Lasse die Hantel in die Fingerspitzen rollen.",
-        "Curle sie hoch durch Beugen des Handgelenks.",
-        "Senke kontrolliert ab. Wiederholungen pro Seite."
+        "Befestige einen Einzelgriff an einem hohen Kabelzug.",
+        "Greife den Griff mit einer Hand und halte den Ellbogen eng am Körper.",
+        "Drücke den Griff nach unten, bis der Arm vollständig gestreckt ist.",
+        "Spanne den Trizeps am unteren Punkt an.",
+        "Kehre langsam zur Ausgangsposition zurück.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechsle die Seite."
       ],
       "instructions_es": [
-        "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia arriba.",
-        "Sujeta una mancuerna con la muñeca fuera de la rodilla.",
-        "Deja que la mancuerna ruede hasta las puntas de los dedos.",
-        "Sube la mancuerna flexionando la muñeca.",
-        "Baja con control. Repeticiones por lado."
+        "Coloca una manija individual en una polea alta.",
+        "Sujeta la manija con una mano y mantén el codo pegado al costado.",
+        "Empuja la manija hacia abajo hasta extender completamente el brazo.",
+        "Contrae el tríceps en la parte baja.",
+        "Vuelve lentamente a la posición inicial.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Move only at the wrist — keep the forearm still.",
-        "Roll the dumbbell to the fingertips for full range.",
-        "Train both arms with the same load and reps."
+        "Keep your elbow pinned to your side throughout.",
+        "Avoid leaning forward to add momentum.",
+        "Fully extend your arm at the bottom for a complete contraction."
       ],
       "tips_de": [
-        "Bewege nur das Handgelenk — Unterarm bleibt ruhig.",
-        "Rolle die Hantel für vollen Bewegungsumfang in die Fingerspitzen.",
-        "Trainiere beide Arme mit gleicher Last und Wiederholungszahl."
+        "Halte den Ellbogen durchgehend eng am Körper.",
+        "Vermeide es, dich für zusätzlichen Schwung nach vorne zu lehnen.",
+        "Strecke den Arm am unteren Punkt vollständig für eine vollständige Kontraktion."
       ],
       "tips_es": [
-        "Mueve solo la muñeca — el antebrazo permanece quieto.",
-        "Rueda la mancuerna a las puntas de los dedos para el rango completo.",
-        "Entrena ambos brazos con la misma carga y repeticiones."
+        "Mantén el codo pegado al costado en todo momento.",
+        "Evita inclinarte hacia adelante para generar impulso.",
+        "Extiende el brazo por completo en la parte baja para una contracción total."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/dumbbell-wrist-curl-start.webp",
-          "peak": "images/flat/dumbbell-wrist-curl-peak.webp"
+          "start": "images/flat/single-arm-tricep-pushdown-start.webp",
+          "peak": "images/flat/single-arm-tricep-pushdown-peak.webp"
         }
       }
     },
     {
-      "id": "ez-bar-curl",
-      "name_en": "EZ-Bar Curl",
-      "name_de": "SZ-Stangen-Curl",
-      "name_es": "Curl con Barra Z",
-      "description_en": "An isolation exercise targeting the biceps using an EZ-bar, which reduces wrist strain compared to a straight barbell.",
-      "description_de": "Eine Isolationsübung für den Bizeps mit einer SZ-Stange, die das Handgelenk gegenüber einer geraden Langhantel schont.",
-      "description_es": "Un ejercicio de aislamiento para el bíceps con barra Z, que reduce la tensión en las muñecas en comparación con una barra recta.",
+      "id": "single-db-svend-press",
+      "name_en": "Single Dumbbell Svend Press",
+      "name_de": "Svend Press mit einer Kurzhantel",
+      "name_es": "Press Svend con una Mancuerna",
+      "description_en": "A standing chest press holding one dumbbell upright between the palms, where the inward squeeze rather than the load is what works the pecs.",
+      "description_de": "Ein stehendes Brustdrücken, bei dem eine einzelne Kurzhantel hochkant zwischen den Handflächen gehalten wird — nicht die Last, sondern der Druck nach innen belastet die Brustmuskeln.",
+      "description_es": "Un press de pecho de pie sosteniendo una sola mancuerna en vertical entre las palmas, donde lo que trabaja los pectorales es la presión hacia adentro y no la carga.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "ez_bar",
-      "body_part": "upper_arms",
+      "equipment": "dumbbell",
+      "body_part": "chest",
       "primary_muscles": [
-        "biceps_brachii"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "brachialis",
-        "brachioradialis"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "push_day",
+        "chest_focus"
       ],
-      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding an EZ-bar with an underhand grip on the angled portions.",
-        "Curl the bar up toward your shoulders, keeping your elbows pinned.",
-        "Squeeze at the top, then lower under control.",
-        "Repeat."
+        "Stand tall and hold a single dumbbell upright in front of your sternum, the handle running vertically between your flat palms.",
+        "Squeeze your palms hard into the dumbbell so the chest takes the tension and the weight cannot slip.",
+        "Press the dumbbell straight forward until your arms are fully extended, keeping it at chest height the whole way out.",
+        "Pause briefly without letting the squeeze go, then draw the dumbbell back to your chest under control.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Stehe mit einem Untergriff auf den abgewinkelten Griffbereichen der SZ-Stange.",
-        "Curle die Stange zu den Schultern, Ellbogen fest an den Seiten.",
-        "Spanne oben an, dann senke kontrolliert ab.",
-        "Wiederhole die Übung."
+        "Stell dich aufrecht hin und halte eine einzelne Kurzhantel hochkant vor dem Brustbein, die Stange senkrecht zwischen den flachen Handflächen.",
+        "Drücke die Handflächen fest gegen die Hantel, sodass die Spannung in die Brust geht und das Gewicht nicht wegrutschen kann.",
+        "Presse die Kurzhantel gerade nach vorn, bis die Arme vollständig gestreckt sind, und halte sie dabei durchgehend auf Brusthöhe.",
+        "Halte kurz, ohne den Druck nachzulassen, und führe die Hantel dann kontrolliert zur Brust zurück.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Ponte de pie sujetando la barra Z con agarre supino en las partes anguladas.",
-        "Sube la barra hacia los hombros manteniendo los codos fijos.",
-        "Aprieta en la parte superior y luego baja de forma controlada.",
-        "Repite."
+        "De pie y erguido, sostén una sola mancuerna en vertical frente al esternón, con el mango entre las palmas planas.",
+        "Aprieta con fuerza las palmas contra la mancuerna para que la tensión vaya al pecho y el peso no resbale.",
+        "Empuja la mancuerna recto hacia adelante hasta extender por completo los brazos, manteniéndola a la altura del pecho todo el recorrido.",
+        "Haz una breve pausa sin soltar la presión y devuelve la mancuerna al pecho con control.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Use the inner or outer grip to vary emphasis.",
-        "Keep your wrists neutral on the angled grips."
+        "The squeeze on the dumbbell is what makes the exercise. If you are gripping the handle instead of crushing the weight between flat palms, the chest is not working.",
+        "Use a light dumbbell. Your palms hold it up on friction alone, so the grip sets the ceiling long before the chest does.",
+        "Keep the elbows slightly bent at the lockout and the dumbbell at sternum height throughout; letting it sag toward the hips takes the pecs out of it."
       ],
       "tips_de": [
-        "Wähle den inneren oder äußeren Griff, um den Schwerpunkt zu variieren.",
-        "Handgelenke auf den Abwinkelungen neutral halten."
+        "Der Druck auf die Hantel macht die Übung. Wer den Griff umfasst, statt das Gewicht zwischen flachen Handflächen zusammenzupressen, trainiert die Brust nicht.",
+        "Nimm eine leichte Kurzhantel. Die Handflächen halten sie allein über die Reibung, also setzt der Griff die Grenze — lange bevor die Brust es tut.",
+        "Halte die Ellenbogen am Lockout leicht gebeugt und die Hantel durchgehend auf Sternumhöhe; sackt sie Richtung Hüfte ab, ist die Brust raus."
       ],
       "tips_es": [
-        "Usa el agarre interior o exterior para variar el énfasis.",
-        "Mantén las muñecas en posición neutra en los agarres angulados."
+        "La presión sobre la mancuerna hace el ejercicio. Si agarras el mango en lugar de aplastar el peso entre las palmas planas, el pecho no trabaja.",
+        "Usa una mancuerna ligera. Las palmas la sostienen solo por fricción, así que el agarre marca el límite mucho antes que el pecho.",
+        "Mantén los codos ligeramente flexionados en el lockout y la mancuerna a la altura del esternón; si baja hacia las caderas, los pectorales dejan de trabajar."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/ez-bar-curl-start.webp",
-          "peak": "images/flat/ez-bar-curl-peak.webp"
+          "start": "images/flat/single-db-svend-press-start.webp",
+          "peak": "images/flat/single-db-svend-press-peak.webp"
         }
       }
     },
     {
-      "id": "ez-bar-reverse-curl",
-      "name_en": "EZ-Bar Reverse Curl",
-      "name_de": "SZ-Stange Reverse Curl",
-      "name_es": "Curl Inverso con Barra Z",
-      "description_en": "A reverse curl with an EZ-bar targeting the brachialis and forearm extensors with a comfortable grip.",
-      "description_de": "Ein Reverse Curl mit der SZ-Stange, der den Brachialis und die Unterarmstrecker mit komfortablem Griff beansprucht.",
-      "description_es": "Un curl inverso con barra Z que trabaja el braquial y los extensores del antebrazo con un agarre cómodo.",
+      "id": "single-leg-calf-raise",
+      "name_en": "Single Leg Calf Raise",
+      "name_de": "Einbeiniges Wadenheben",
+      "name_es": "Elevación de Pantorrilla a Una Pierna",
+      "description_en": "A unilateral calf raise that loads one calf at a time, exposing strength imbalances side to side.",
+      "description_de": "Ein einseitiges Wadenheben, das eine Wade zur Zeit belastet und Seitenungleichgewichte aufdeckt.",
+      "description_es": "Una elevación de pantorrilla unilateral que carga una pantorrilla a la vez y expone desequilibrios laterales.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "ez_bar",
-      "body_part": "upper_arms",
+      "body_part": "lower_legs",
       "primary_muscles": [
-        "brachialis",
-        "forearm_extensors"
+        "gastrocnemius"
       ],
       "secondary_muscles": [
-        "biceps_brachii"
+        "soleus"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "leg_day",
+        "calf_focus"
       ],
-      "variation_group": "bicep-curl",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "calf-raise",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hold an EZ-bar with an overhand grip.",
-        "Curl the bar up toward your shoulders.",
-        "Lower under control.",
-        "Repeat."
+        "Stand on one foot with the ball of the foot on a raised platform, heel free.",
+        "Hold a wall or rail for balance with one hand.",
+        "Drop the heel below platform level for a deep stretch.",
+        "Drive up onto the toes as high as possible.",
+        "Lower under control. Complete reps per side, then switch."
       ],
       "instructions_de": [
-        "Halte die SZ-Stange mit einem Obergriff.",
-        "Curie die Stange zu deinen Schultern hoch.",
-        "Senke sie kontrolliert ab.",
-        "Wiederholen."
+        "Stehe auf einem Fuß, Fußballen auf einer erhöhten Plattform, Ferse frei.",
+        "Halte dich mit einer Hand zur Balance an einer Wand fest.",
+        "Senke die Ferse unter Plattformhöhe für tiefe Dehnung.",
+        "Drücke so hoch wie möglich auf die Zehen.",
+        "Senke kontrolliert ab. Wiederholungen pro Seite, dann wechseln."
       ],
       "instructions_es": [
-        "Sujeta una barra Z con agarre prono.",
-        "Sube la barra hacia tus hombros.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Mantente sobre un pie con la punta sobre una plataforma elevada, talón al aire.",
+        "Sujétate a una pared o barandilla con una mano para equilibrio.",
+        "Baja el talón por debajo de la plataforma para un estiramiento profundo.",
+        "Empuja arriba sobre la punta tan alto como puedas.",
+        "Baja con control. Repeticiones por lado, luego cambia."
       ],
       "tips_en": [
-        "Keep elbows close to your torso.",
-        "The EZ-bar reduces wrist strain."
+        "Pause at the top to maximize the contraction.",
+        "Use a slow eccentric for full stretch.",
+        "Hold a dumbbell on the working side once bodyweight is too easy."
       ],
       "tips_de": [
-        "Halte die Ellbogen nah am Rumpf.",
-        "Die SZ-Stange reduziert die Handgelenkbelastung."
+        "Halte oben kurz inne, um die Kontraktion zu maximieren.",
+        "Nutze eine langsame exzentrische Phase für volle Dehnung.",
+        "Halte eine Kurzhantel auf der Arbeitsseite, sobald Körpergewicht zu leicht wird."
       ],
       "tips_es": [
-        "Mantén los codos cerca del torso.",
-        "La barra Z reduce la tensión en las muñecas."
+        "Pausa arriba para maximizar la contracción.",
+        "Usa una excéntrica lenta para el estiramiento completo.",
+        "Sostén una mancuerna del lado que trabaja cuando el peso corporal sea fácil."
       ],
-      "met": 5.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/ez-bar-reverse-curl-start.webp",
-          "peak": "images/flat/ez-bar-reverse-curl-peak.webp"
+          "start": "images/flat/single-leg-calf-raise-start.webp",
+          "peak": "images/flat/single-leg-calf-raise-peak.webp"
         }
       }
     },
     {
-      "id": "ez-bar-shrug",
-      "name_en": "EZ-Bar Shrug",
-      "name_de": "SZ-Stangen-Shrug",
-      "name_es": "Encogimiento de Hombros con Barra Z",
-      "description_en": "A shrug using an EZ-bar for a comfortable grip while loading the trapezius.",
-      "description_de": "Ein Schulterrücken mit der SZ-Stange für komfortablen Griff beim Training des Trapezius.",
-      "description_es": "Un encogimiento de hombros con barra Z para un agarre cómodo mientras se carga el trapecio.",
+      "id": "single-leg-extension",
+      "name_en": "Single Leg Extension",
+      "name_de": "Einbeiniges Beinstrecken",
+      "name_es": "Extensión de Cuádriceps a Una Pierna",
+      "description_en": "A quadriceps isolation exercise performed on a leg extension machine, working one leg at a time.",
+      "description_de": "Eine Quadrizeps-Isolationsübung an der Beinstreckermaschine, bei der abwechselnd ein Bein trainiert wird.",
+      "description_es": "Un ejercicio de aislamiento de cuádriceps en una máquina de extensión de piernas, trabajando una pierna a la vez.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "ez_bar",
-      "body_part": "shoulders",
+      "difficulty": "intermediate",
+      "equipment": "leg_extension",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "trapezius"
-      ],
-      "secondary_muscles": [
-        "rhomboids"
+        "quadriceps"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
         "lower_back_safe",
         "shoulder_safe",
-        "no_axial_load"
+        "no_axial_load",
+        "knee_safe"
       ],
-      "variation_group": "shrug",
-      "is_unilateral": false,
-      "is_bodyweight": false,
-      "instructions_en": [
-        "Stand holding an EZ-bar in front of you.",
-        "Shrug your shoulders straight up.",
-        "Hold at the top, then lower.",
-        "Repeat."
+      "variation_group": "leg-extension",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit on a leg extension machine and place one foot under the pad.",
+        "Rest the other foot on the floor or let it hang.",
+        "Extend the working leg until it is nearly straight.",
+        "Squeeze the quadriceps at the top.",
+        "Lower the leg back down under control.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Stehe aufrecht und halte die SZ-Stange vor dir.",
-        "Ziehe die Schultern gerade nach oben.",
-        "Kurz oben halten, dann absenken.",
-        "Wiederholen."
+        "Setze dich an die Beinstreckermaschine und platziere einen Fuß unter dem Polster.",
+        "Lasse den anderen Fuß auf dem Boden ruhen oder frei hängen.",
+        "Strecke das arbeitende Bein, bis es nahezu gerade ist.",
+        "Spanne den Quadrizeps am oberen Punkt an.",
+        "Senke das Bein kontrolliert wieder ab.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechsle die Seite."
       ],
       "instructions_es": [
-        "De pie, sujeta la barra Z frente a ti.",
-        "Encoge los hombros directamente hacia arriba.",
-        "Mantén la posición arriba y luego baja.",
-        "Repite."
+        "Siéntate en una máquina de extensión de piernas y coloca un pie bajo la almohadilla.",
+        "Deja el otro pie apoyado en el suelo o colgando.",
+        "Extiende la pierna de trabajo hasta que quede casi recta.",
+        "Contrae el cuádriceps en la parte alta.",
+        "Baja la pierna con control.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Avoid rolling the shoulders in circles.",
-        "Use a full range of motion."
+        "Squeeze the quadriceps hard at the top of the movement.",
+        "Lower the weight under control rather than letting it drop.",
+        "Keep your back flat against the pad."
       ],
       "tips_de": [
-        "Vermeide kreisende Schulterbewegungen.",
-        "Nutze die volle Bewegungsamplitude."
+        "Spanne den Quadrizeps am oberen Punkt der Bewegung stark an.",
+        "Senke das Gewicht kontrolliert ab, statt es fallen zu lassen.",
+        "Halte den Rücken flach am Polster."
       ],
       "tips_es": [
-        "Evita girar los hombros en círculos.",
-        "Usa un rango completo de movimiento."
+        "Contrae con fuerza el cuádriceps en la parte alta del movimiento.",
+        "Baja el peso con control en lugar de dejarlo caer.",
+        "Mantén la espalda plana contra el respaldo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/ez-bar-shrug-start.webp",
-          "peak": "images/flat/ez-bar-shrug-peak.webp"
+          "start": "images/flat/single-leg-extension-start.webp",
+          "peak": "images/flat/single-leg-extension-peak.webp"
         }
       }
     },
     {
-      "id": "ez-bar-spider-curl",
-      "name_en": "EZ Bar Spider Curl",
-      "name_de": "SZ-Stangen Spider Curl",
-      "name_es": "Spider Curl con Barra Z",
-      "description_en": "A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.",
-      "description_de": "Ein brustgestützter Curl über der Schrägbank mit der SZ-Stange — isoliert den Bizeps mit strikter Technik.",
-      "description_es": "Un curl con el pecho apoyado sobre un banco inclinado usando barra Z, aislando el bíceps con técnica estricta.",
+      "id": "single-leg-glute-bridge",
+      "name_en": "Single Leg Glute Bridge",
+      "name_de": "Einbeinige Glute Bridge",
+      "name_es": "Puente de Glúteo a Una Pierna",
+      "description_en": "A unilateral glute bridge that loads one glute at a time and helps even out side-to-side imbalances.",
+      "description_de": "Eine einseitige Hüftbrücke, die einen Gluteus zur Zeit belastet und Seitenungleichgewichte ausgleicht.",
+      "description_es": "Un puente de glúteo unilateral que carga un glúteo a la vez y ayuda a corregir desequilibrios laterales.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "ez_bar",
-      "body_part": "upper_arms",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "biceps_brachii"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "brachialis",
-        "brachioradialis"
+        "erector_spinae",
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "leg_day",
+        "glute_focus"
       ],
-      "variation_group": "bicep-curl",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "hip-thrust",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Lie chest down on an incline bench holding an EZ bar with underhand grip.",
-        "Let your arms hang straight down from your shoulders.",
-        "Curl the bar up toward your shoulders.",
-        "Squeeze your biceps at the top of the movement.",
-        "Lower the bar back down with control.",
-        "Repeat for the desired number of reps."
+        "Lie on your back with one knee bent, foot flat, the other leg extended straight.",
+        "Brace the core and squeeze the glute on the working side.",
+        "Drive the hips up by pressing through the working heel.",
+        "Pause at the top with the body in a straight line from shoulders to knee.",
+        "Lower under control. Complete reps per side, then switch."
       ],
       "instructions_de": [
-        "Lege dich mit der Brust nach unten auf eine Schrägbank und halte eine SZ-Stange mit Untergriff.",
-        "Lass deine Arme gerade von den Schultern nach unten hängen.",
-        "Curie die Stange zu deinen Schultern hoch.",
-        "Spanne die Bizeps oben in der Bewegung an.",
-        "Senke die Stange kontrolliert ab.",
-        "Für die gewünschte Wiederholungszahl wiederholen."
+        "Lege dich auf den Rücken, ein Knie gebeugt mit flachem Fuß, das andere Bein gerade ausgestreckt.",
+        "Spanne den Rumpf an und drücke den Gluteus der Arbeitsseite zusammen.",
+        "Drücke die Hüften nach oben über die Arbeitsferse.",
+        "Halte oben kurz inne, der Körper bildet eine gerade Linie von Schulter bis Knie.",
+        "Senke kontrolliert ab. Wiederholungen pro Seite, dann wechseln."
       ],
       "instructions_es": [
-        "Túmbate boca abajo en un banco inclinado sujetando una barra Z con agarre supino.",
-        "Deja que tus brazos cuelguen rectos desde los hombros.",
-        "Sube la barra hacia tus hombros.",
-        "Aprieta los bíceps en la parte alta del movimiento.",
-        "Baja la barra de forma controlada.",
-        "Repite el número de repeticiones deseado."
+        "Acuéstate boca arriba con una rodilla flexionada y el pie plano, la otra pierna extendida recta.",
+        "Activa el core y contrae el glúteo del lado que trabaja.",
+        "Empuja las caderas arriba presionando con el talón de trabajo.",
+        "Pausa arriba con el cuerpo en línea recta de hombros a rodilla.",
+        "Baja con control. Repeticiones por lado, luego cambia."
       ],
       "tips_en": [
-        "Let your arms hang straight down and keep the upper arms fixed.",
-        "Curl with the biceps only — the bench removes any excuse to swing.",
-        "Lower to a full stretch before starting the next rep."
+        "Keep the extended leg in line with the working thigh.",
+        "Squeeze the glute hard at the top — do not push with the lower back.",
+        "Slow the lowering phase for more stimulus."
       ],
       "tips_de": [
-        "Lass die Arme senkrecht hängen und halte die Oberarme fixiert.",
-        "Curle nur mit dem Bizeps — die Bank nimmt dir jede Ausrede zum Schwungholen.",
-        "Senke die Stange bis zur vollen Dehnung, bevor du die nächste Wiederholung beginnst."
+        "Halte das gestreckte Bein in einer Linie mit dem Arbeitsoberschenkel.",
+        "Drücke den Gluteus oben fest zusammen — nicht aus dem Rücken drücken.",
+        "Verlangsame die Negativbewegung für mehr Reiz."
       ],
       "tips_es": [
-        "Deja los brazos colgando verticales y mantén fijos los brazos superiores.",
-        "Haz el curl solo con el bíceps: el banco elimina cualquier excusa para balancearte.",
-        "Baja hasta el estiramiento completo antes de empezar la siguiente repetición."
+        "Mantén la pierna extendida en línea con el muslo de trabajo.",
+        "Contrae el glúteo arriba — no empujes desde la zona lumbar.",
+        "Ralentiza la fase de bajada para más estímulo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/ez-bar-spider-curl-start.webp",
-          "peak": "images/flat/ez-bar-spider-curl-peak.webp"
+          "start": "images/flat/single-leg-glute-bridge-start.webp",
+          "peak": "images/flat/single-leg-glute-bridge-peak.webp"
         }
       }
     },
     {
-      "id": "ez-bar-upright-row",
-      "name_en": "EZ-Bar Upright Row",
-      "name_de": "SZ-Stangen Upright Row",
-      "name_es": "Remo al Mentón con Barra Z",
-      "description_en": "An upright row variation using an EZ-bar for more comfortable wrist positioning.",
-      "description_de": "Eine Upright-Row-Variante mit der SZ-Stange für eine komfortablere Handgelenkposition.",
-      "description_es": "Una variación del remo vertical con barra Z para una posición de muñecas más cómoda.",
+      "id": "single-leg-glute-bridge-hold",
+      "name_en": "Single-Leg Glute Bridge Hold",
+      "name_de": "Einbeinige-Glute-Bridge-Halt",
+      "name_es": "Puente de Glúteo a Una Pierna Isométrico",
+      "description_en": "The top of the single-leg glute bridge held for time: hips extended and level while one leg is lifted, so one glute carries the whole position.",
+      "description_de": "Der obere Punkt der einbeinigen Glute Bridge, statisch gehalten: die Hüfte ist gestreckt und gerade, während ein Bein angehoben bleibt, sodass ein Gluteus die gesamte Position trägt.",
+      "description_es": "La parte alta del puente de glúteo a una pierna mantenida en el tiempo: la cadera queda extendida y nivelada mientras una pierna permanece elevada, de modo que un solo glúteo sostiene toda la posición.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "ez_bar",
-      "body_part": "shoulders",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "lateral_deltoid",
-        "trapezius"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "biceps_brachii"
+        "erector_spinae",
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "leg_day",
+        "glute_focus"
       ],
-      "variation_group": "upright-row",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "hip-thrust",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding an EZ-bar with a shoulder-width grip on the angled portions.",
-        "Pull the bar straight up along your body toward your chin.",
-        "Lead with your elbows, keeping them above your hands.",
-        "Lower with control.",
-        "Repeat."
+        "Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical.",
+        "Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders.",
+        "Level the pelvis so the lifted side does not drop, and tuck the ribs down.",
+        "Hold the top position for the prescribed time, keeping the lifted knee still.",
+        "Lower the hips under control and repeat on the other side."
       ],
       "instructions_de": [
-        "Stehe aufrecht und halte die SZ-Stange mit schulterbreitem Griff an den angewinkelten Abschnitten.",
-        "Ziehe die Stange gerade am Körper entlang zum Kinn.",
-        "Führe mit den Ellbogen, die über den Händen bleiben.",
-        "Kontrolliert absenken.",
-        "Wiederholen."
+        "Leg dich auf den Rücken, ein Knie gebeugt mit flachem Fuß, und heb das andere Bein an, bis der Oberschenkel etwa senkrecht steht.",
+        "Druck über die Ferse des aufgestellten Fußes und heb die Hüfte, bis der Körper vom Knie bis zu den Schultern gerade ist.",
+        "Halte das Becken waagerecht, damit die angehobene Seite nicht absinkt, und zieh die Rippen nach unten.",
+        "Halte die obere Position für die vorgegebene Zeit und lass das angehobene Knie ruhig.",
+        "Senk die Hüfte kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
       ],
       "instructions_es": [
-        "De pie, sujeta la barra Z con agarre a la anchura de los hombros en las partes anguladas.",
-        "Tira de la barra hacia arriba a lo largo del cuerpo hasta la altura del mentón.",
-        "Lidera el movimiento con los codos, manteniéndolos por encima de las manos.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Túmbate boca arriba con una rodilla flexionada y ese pie apoyado, y eleva la otra pierna hasta que el muslo quede casi vertical.",
+        "Empuja con el talón del pie apoyado y eleva la cadera hasta que el cuerpo quede recto desde la rodilla hasta los hombros.",
+        "Nivela la pelvis para que el lado elevado no caiga y lleva las costillas hacia abajo.",
+        "Mantén la posición alta durante el tiempo indicado, con la rodilla elevada quieta.",
+        "Baja la cadera de forma controlada y repite del otro lado."
       ],
       "tips_en": [
-        "Pull only as high as your shoulders allow without pinching.",
-        "Keep the bar close to your body throughout the movement.",
-        "Avoid swinging or using your legs to lift the weight."
+        "Watch the pelvis rather than the height: a level hip at a lower position beats a high, twisted one.",
+        "Keep the planted heel close to the glute so the hamstring does not cramp.",
+        "Extend the free leg straight if the position feels easy, but only while the pelvis stays level."
       ],
       "tips_de": [
-        "Vermeide Schwung aus den Beinen oder dem Rücken.",
-        "Ziehe nur so hoch, wie es deine Schultern schmerzfrei zulassen.",
-        "Lass die Handgelenke locker, statt sie aktiv zu beugen."
+        "Achte auf das Becken statt auf die Höhe: eine waagerechte Hüfte weiter unten schlägt eine hohe, verdrehte.",
+        "Halte die aufgestellte Ferse nah am Gesäß, damit die Beinrückseite nicht verkrampft.",
+        "Streck das freie Bein ganz aus, wenn die Position leicht fällt - aber nur solange das Becken waagerecht bleibt."
       ],
       "tips_es": [
-        "Mantén las muñecas relajadas, sin doblarlas hacia arriba.",
-        "Evita balancear el torso para subir la barra.",
-        "Si notas molestias en los hombros, reduce el rango o la carga."
+        "Fíjate en la pelvis más que en la altura: una cadera nivelada un poco más abajo vale más que una alta y girada.",
+        "Mantén el talón apoyado cerca del glúteo para que el isquiotibial no se acalambre.",
+        "Estira del todo la pierna libre si la posición te resulta fácil, pero solo mientras la pelvis siga nivelada."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/ez-bar-upright-row-start.webp",
-          "peak": "images/flat/ez-bar-upright-row-peak.webp"
+          "main": "images/flat/single-leg-glute-bridge-hold-main.webp"
         }
       }
     },
     {
-      "id": "face-pull",
-      "name_en": "Cable Face Pull",
-      "name_de": "Kabel Face Pull",
-      "name_es": "Face Pull en Polea",
-      "description_en": "A cable exercise targeting the rear deltoids and external rotators.",
-      "description_de": "Eine Kabelübung für die hinteren Schultern und die Außenrotatoren.",
-      "description_es": "Un ejercicio de cable que trabaja los deltoides posteriores y los rotadores externos.",
+      "id": "single-leg-lying-leg-curl",
+      "name_en": "Single Leg Lying Leg Curl",
+      "name_de": "Einbeiniger Liegender Leg Curl",
+      "name_es": "Curl de Pierna Tumbado a Una Pierna",
+      "description_en": "A unilateral hamstring isolation on the lying leg curl machine, addressing strength imbalances between legs.",
+      "description_de": "Eine einbeinige Variante des liegenden Beincurls, die die hintere Oberschenkelmuskulatur isoliert und Seitenunterschiede sichtbar macht.",
+      "description_es": "Un curl femoral tumbado a una pierna en máquina, que aísla los isquiotibiales de cada lado por separado.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "cable",
-      "body_part": "shoulders",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "leg_curl",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "posterior_deltoid",
-        "rhomboids"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "trapezius"
+        "gastrocnemius"
       ],
       "goals": [
-        "hypertrophy",
-        "rehabilitation"
+        "hypertrophy"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
-        "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe"
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "reverse-fly",
-      "is_unilateral": false,
+      "variation_group": "leg-curl",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Attach a rope to a high cable pulley.",
-        "Pull the rope toward your face, separating the ends.",
-        "Squeeze your rear deltoids and external rotators.",
-        "Return to the starting position with control.",
-        "Repeat."
+        "Lie face down on a lying leg curl machine.",
+        "Position one ankle under the pad, keeping the other foot off the machine.",
+        "Curl the working leg by bringing your heel toward your glute.",
+        "Squeeze the hamstring at the top.",
+        "Lower the leg back down under control.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Befestige ein Seil an einem hohen Kabelzug.",
-        "Ziehe das Seil zu deinem Gesicht und spreize die Enden auseinander.",
-        "Spanne die hinteren Deltamuskeln und Außenrotatoren an.",
-        "Kehre kontrolliert in die Ausgangsposition zurück.",
-        "Wiederholen."
+        "Lege dich bäuchlings auf die Beinbeuger-Maschine.",
+        "Positioniere einen Knöchel unter dem Polster, den anderen Fuß frei.",
+        "Beuge das arbeitende Bein und ziehe die Ferse zur Gesäßmuskulatur.",
+        "Spanne die Beinbeuger oben an.",
+        "Senke das Bein kontrolliert ab.",
+        "Führe die Wiederholungen auf einer Seite durch, dann wechsle."
       ],
       "instructions_es": [
-        "Engancha una cuerda en una polea alta.",
-        "Tira de la cuerda hacia tu cara, separando los extremos.",
-        "Aprieta los deltoides posteriores y los rotadores externos.",
-        "Regresa a la posición inicial de forma controlada.",
-        "Repite."
+        "Acuéstate boca abajo en la máquina de curl de piernas tumbado.",
+        "Coloca un tobillo bajo el apoyo y deja el otro pie fuera de la máquina.",
+        "Flexiona la pierna de trabajo llevando el talón hacia el glúteo.",
+        "Aprieta los isquiotibiales en la parte superior.",
+        "Baja la pierna con control.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Keep your elbows high, roughly in line with your shoulders.",
-        "Choose a light weight and prioritize control over load.",
-        "Avoid leaning back or shrugging your shoulders as you pull."
+        "Keep your hips pressed into the bench throughout the curl.",
+        "Avoid jerking the pad up with momentum.",
+        "Start with the weaker leg and match its reps on the other side."
       ],
       "tips_de": [
-        "Halte die Ellbogen hoch und führe sie weit nach außen.",
-        "Wähle ein leichtes Gewicht und arbeite ohne Schwung.",
-        "Bleibe aufrecht stehen, ohne mit dem Oberkörper nach hinten auszuweichen."
+        "Drücke die Hüfte während der gesamten Bewegung fest ins Polster.",
+        "Wähle weniger Gewicht als beim beidbeinigen Curl.",
+        "Beginne jeden Satz mit dem schwächeren Bein."
       ],
       "tips_es": [
-        "Mantén los codos altos, alineados con los hombros.",
-        "Junta las escápulas al final de cada repetición.",
-        "Trabaja con peso ligero para no perder la técnica."
+        "Mantén la cadera pegada al apoyo durante todo el recorrido.",
+        "Usa un peso que te permita subir y bajar sin tirones.",
+        "Empieza por la pierna más débil y repite igual con la otra."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/face-pull-start.webp",
-          "peak": "images/flat/face-pull-peak.webp"
+          "start": "images/flat/single-leg-lying-leg-curl-start.webp",
+          "peak": "images/flat/single-leg-lying-leg-curl-peak.webp"
         }
       }
     },
     {
-      "id": "floor-ez-bar-press",
-      "name_en": "Floor EZ-Bar Press",
-      "name_de": "Boden SZ-Stangen-Press",
-      "name_es": "Press en Suelo con Barra Z",
-      "description_en": "A floor press variation using an EZ-bar for a more comfortable wrist and elbow position.",
-      "description_de": "Eine Floor-Press-Variante mit der SZ-Stange für eine komfortablere Handgelenk- und Ellbogenposition.",
-      "description_es": "Una variación del press en suelo con barra Z para una posición más cómoda de muñecas y codos.",
+      "id": "single-leg-press",
+      "name_en": "Single Leg Press",
+      "name_de": "Einbeinige Beinpresse",
+      "name_es": "Prensa de Piernas a Una Pierna",
+      "description_en": "A lower-body exercise performed on a leg press machine, pressing the platform with one leg at a time.",
+      "description_de": "Eine Übung für die untere Körperhälfte an der Beinpresse, bei der die Plattform abwechselnd mit einem Bein gedrückt wird.",
+      "description_es": "Un ejercicio de tren inferior en una máquina de prensa, empujando la plataforma con una pierna a la vez.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "ez_bar",
-      "body_part": "chest",
+      "equipment": "leg_press",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "pectoralis_major"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe"
+        "shoulder_safe",
+        "no_axial_load",
+        "knee_safe"
       ],
-      "variation_group": "bench-press",
-      "is_unilateral": false,
+      "variation_group": "leg-press",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on the floor holding an EZ-bar over your chest.",
-        "Lower the bar until your elbows touch the floor.",
-        "Press back up to full extension.",
-        "Repeat."
+        "Sit in a leg press machine with one foot placed on the platform.",
+        "Keep the other leg off the platform, resting to the side.",
+        "Release the safeties and lower the platform by bending your knee.",
+        "Stop when your knee is near a 90-degree angle.",
+        "Drive through the heel to press the platform back up.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Lege dich auf den Boden und halte die SZ-Stange über deiner Brust.",
-        "Senke die Stange ab, bis deine Ellbogen den Boden berühren.",
-        "Drücke zurück in die volle Streckung.",
-        "Wiederholen."
+        "Setze dich in die Beinpresse mit einem Fuß auf der Plattform.",
+        "Halte das andere Bein von der Plattform fern, seitlich abgestützt.",
+        "Löse die Sicherungen und senke die Plattform durch Beugen des Knies ab.",
+        "Stoppe, wenn das Knie nahezu einen 90-Grad-Winkel erreicht.",
+        "Drücke dich über die Ferse ab, um die Plattform zurückzudrücken.",
+        "Absolviere die Wiederholungen auf einer Seite, dann wechsle die Seite."
       ],
       "instructions_es": [
-        "Túmbate en el suelo sujetando una barra Z sobre el pecho.",
-        "Baja la barra hasta que los codos toquen el suelo.",
-        "Empuja de vuelta hasta la extensión completa.",
-        "Repite."
+        "Siéntate en la máquina de prensa con un pie sobre la plataforma.",
+        "Mantén la otra pierna fuera de la plataforma, apoyada a un lado.",
+        "Suelta los seguros y baja la plataforma flexionando la rodilla.",
+        "Detente cuando la rodilla forme un ángulo cercano a 90 grados.",
+        "Empuja a través del talón para devolver la plataforma.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "The EZ-bar reduces wrist strain vs. a straight bar.",
-        "Keep your feet flat on the floor."
+        "Keep your foot flat and centered on the platform.",
+        "Avoid letting your knee cave inward.",
+        "Don't lock out the knee forcefully at the top."
       ],
       "tips_de": [
-        "Die SZ-Stange reduziert die Handgelenkbelastung gegenüber einer geraden Stange.",
-        "Halte die Füße flach auf dem Boden."
+        "Halte den Fuß flach und zentriert auf der Plattform.",
+        "Lass das Knie nicht nach innen einknicken.",
+        "Strecke das Knie am oberen Punkt nicht gewaltsam durch."
       ],
-      "tips_es": [
-        "La barra Z reduce la tensión en las muñecas en comparación con una barra recta.",
-        "Mantén los pies planos sobre el suelo."
+      "tips_es": [
+        "Mantén el pie plano y centrado en la plataforma.",
+        "Evita que la rodilla se desplace hacia adentro.",
+        "No bloquees la rodilla con fuerza en la parte alta."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/floor-ez-bar-press-start.webp",
-          "peak": "images/flat/floor-ez-bar-press-peak.webp"
+          "start": "images/flat/single-leg-press-start.webp",
+          "peak": "images/flat/single-leg-press-peak.webp"
         }
       }
     },
     {
-      "id": "floor-press",
-      "name_en": "Floor Press",
-      "name_de": "Floor Press",
-      "name_es": "Press en Suelo",
-      "description_en": "A barbell pressing movement performed on the floor, limiting range of motion and taking the lower body out of the equation.",
-      "description_de": "Eine Langhantel-Drückbewegung auf dem Boden, die die Bewegungsamplitude begrenzt und den Unterkörper ausschließt.",
-      "description_es": "Un movimiento de press con barra realizado en el suelo, limitando el rango de movimiento y eliminando la participación del tren inferior.",
+      "id": "single-leg-romanian-deadlift",
+      "name_en": "Single Leg Romanian Deadlift",
+      "name_de": "Einbeiniges Romanian Deadlift",
+      "name_es": "Peso Muerto Rumano a Una Pierna",
+      "description_en": "A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.",
+      "description_de": "Eine einbeinige Variante des Romanian Deadlifts mit Kurzhanteln, die Gesäß und Beinbeuger trainiert und das Gleichgewicht zusätzlich fordert.",
+      "description_es": "Un peso muerto rumano a una pierna con mancuernas, que trabaja isquiotibiales y glúteos mientras exige equilibrio y estabilidad de cadera.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "chest",
+      "equipment": "dumbbell",
+      "body_part": "back",
       "primary_muscles": [
-        "pectoralis_major"
+        "gluteus_maximus",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "erector_spinae",
+        "gluteus_medius"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "bench-press",
-      "is_unilateral": false,
+      "variation_group": "deadlift",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on the floor and position yourself under a barbell in a rack.",
-        "Lower the barbell to your chest until elbows touch the floor.",
-        "Press back up to lockout.",
-        "Repeat."
+        "Stand on one leg holding a dumbbell in each hand in front of your thighs.",
+        "Keep a slight bend in the standing knee.",
+        "Hinge at the hip while extending the free leg behind you.",
+        "Lower the dumbbells along your standing leg until you feel a hamstring stretch.",
+        "Drive through the heel to return to upright.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Lege dich auf den Boden und positioniere dich unter einer Langhantel im Rack.",
-        "Senke die Langhantel zur Brust ab, bis die Ellbogen den Boden berühren.",
-        "Drücke zurück bis zum Lockout.",
-        "Wiederholen."
+        "Stehe auf einem Bein und halte in jeder Hand eine Kurzhantel vor den Oberschenkeln.",
+        "Halte eine leichte Beugung im Standbein.",
+        "Beuge die Hüfte und strecke das freie Bein nach hinten.",
+        "Führe die Kurzhanteln am Standbein entlang nach unten, bis du einen Stretch in den Beinbeugern spürst.",
+        "Drücke durch die Ferse zurück in den aufrechten Stand.",
+        "Führe die Wiederholungen auf einer Seite durch, dann wechsle."
       ],
       "instructions_es": [
-        "Túmbate en el suelo y colócate bajo una barra en el rack.",
-        "Baja la barra hasta el pecho hasta que los codos toquen el suelo.",
-        "Empuja de vuelta hasta el bloqueo.",
-        "Repite."
+        "Apóyate en una pierna sosteniendo una mancuerna en cada mano frente a los muslos.",
+        "Mantén una ligera flexión en la rodilla de apoyo.",
+        "Bisagra en la cadera extendiendo la pierna libre detrás.",
+        "Baja las mancuernas a lo largo de la pierna de apoyo hasta sentir el estiramiento en los isquiotibiales.",
+        "Empuja con el talón para volver a la posición erguida.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Elbows touching the floor provides a natural stopping point.",
-        "Useful for addressing lockout weakness."
+        "Keep your hips square to the floor as you hinge.",
+        "Fix your eyes on a spot ahead to help balance.",
+        "Reach the rear heel straight back rather than letting the leg swing wide."
       ],
       "tips_de": [
-        "Die Ellbogen auf dem Boden bilden einen natürlichen Stopppunkt.",
-        "Nützlich für die Verbesserung der Lockout-Schwäche."
+        "Fixiere einen Punkt am Boden, das hilft beim Gleichgewicht.",
+        "Halte die Hüfte parallel zum Boden, sie darf nicht aufdrehen.",
+        "Arbeite zuerst mit leichtem Gewicht, bis die Balance sicher sitzt."
       ],
       "tips_es": [
-        "El contacto de los codos con el suelo proporciona un punto de parada natural.",
-        "Útil para trabajar la debilidad en la fase final de extensión."
+        "Mantén la cadera cuadrada; no dejes que se abra hacia el lado.",
+        "Si pierdes el equilibrio, reduce el rango o usa menos peso.",
+        "Mira un punto fijo en el suelo para estabilizarte."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/floor-press-start.webp",
-          "peak": "images/flat/floor-press-peak.webp"
+          "start": "images/flat/single-leg-romanian-deadlift-start.webp",
+          "peak": "images/flat/single-leg-romanian-deadlift-peak.webp"
         }
       }
     },
     {
-      "id": "flutter-kicks",
-      "name_en": "Flutter Kicks",
-      "name_de": "Flutter Kicks",
-      "name_es": "Flutter Kicks",
-      "description_en": "A supine core drill alternating small up-and-down leg kicks while the lower back stays pressed to the floor.",
-      "description_de": "Eine Rumpfübung in Rückenlage mit kleinen, wechselnden Beinbewegungen auf und ab, während der untere Rücken auf den Boden gedrückt bleibt.",
-      "description_es": "Un ejercicio de core tumbado boca arriba alternando pequeñas patadas arriba y abajo mientras la zona lumbar permanece pegada al suelo.",
+      "id": "sit-ups",
+      "name_en": "Sit-Ups",
+      "name_de": "Sit-Ups",
+      "name_es": "Abdominales",
+      "description_en": "A classic abdominal exercise with a full range of motion.",
+      "description_de": "Eine klassische Bauchübung mit vollem Bewegungsumfang.",
+      "description_es": "Un ejercicio abdominal clásico con rango de movimiento completo.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "intermediate",
+      "difficulty": "beginner",
       "body_part": "core",
       "primary_muscles": [
         "hip_flexors",
         "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "transverse_abdominis"
+        "obliques"
       ],
       "goals": [
         "hypertrophy",
-        "strength"
+        "endurance"
       ],
       "tags": [
+        "core",
         "knee_safe",
         "shoulder_safe",
         "no_axial_load",
         "lower_back_safe"
       ],
-      "variation_group": "leg-raise",
+      "variation_group": "crunch",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie flat on your back with your legs extended.",
-        "Place your hands under your glutes for support.",
-        "Lift both legs a few inches off the floor.",
-        "Alternate kicking your legs up and down in a small range.",
-        "Keep your core braced and lower back pressed down.",
-        "Continue for the desired duration or reps."
+        "Lie on your back with knees bent and feet anchored.",
+        "Cross your arms over your chest or place hands behind your head.",
+        "Sit all the way up until your torso is upright.",
+        "Lower back down with control.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Lege dich flach auf den Rücken, Beine ausgestreckt.",
-        "Lege die Hände unter den Gesäßmuskeln zur Unterstützung.",
-        "Hebe beide Beine einige Zentimeter vom Boden.",
-        "Wechselnd die Beine in kleiner Amplitude auf und ab bewegen.",
-        "Halte den Rumpf angespannt und den unteren Rücken gedrückt.",
-        "Für die gewünschte Dauer oder Wiederholungszahl fortfahren."
+        "Lege dich auf den Rücken mit gebeugten Knien und fixierten Füßen.",
+        "Verschränke die Arme vor der Brust oder lege die Hände hinter den Kopf.",
+        "Setze dich vollständig auf, bis der Oberkörper aufrecht ist.",
+        "Senke dich kontrolliert zurück.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Túmbate boca arriba con las piernas extendidas.",
-        "Coloca las manos bajo los glúteos como apoyo.",
-        "Levanta ambas piernas unos centímetros del suelo.",
-        "Alterna las piernas arriba y abajo en un rango pequeño.",
-        "Mantén el core contraído y la zona lumbar presionada contra el suelo.",
-        "Continúa durante el tiempo o las repeticiones deseadas."
+        "Acuéstate boca arriba con las rodillas flexionadas y los pies anclados.",
+        "Cruza los brazos sobre el pecho o coloca las manos detrás de la cabeza.",
+        "Siéntate completamente hasta que el torso quede erguido.",
+        "Baja con control.",
+        "Repite."
       ],
       "tips_en": [
-        "Press your lower back into the floor for the whole set.",
-        "Keep the kicks small and steady rather than big and wild.",
-        "Raise your legs higher if you feel your lower back arching."
+        "Avoid pulling on your neck when your hands are behind your head.",
+        "Roll up through the spine rather than jerking with momentum.",
+        "Exhale on the way up to reinforce the abdominal contraction."
       ],
       "tips_de": [
-        "Drücke den unteren Rücken während des ganzen Satzes in den Boden.",
-        "Halte die Kicks klein und gleichmäßig statt groß und unkontrolliert.",
-        "Hebe die Beine höher, wenn dein unterer Rücken ins Hohlkreuz geht."
+        "Zieh nicht mit den Händen am Nacken.",
+        "Rolle Wirbel für Wirbel auf und ab.",
+        "Atme beim Aufrichten aus und beim Absenken ein."
       ],
       "tips_es": [
-        "Presiona la zona lumbar contra el suelo durante toda la serie.",
-        "Mantén las patadas pequeñas y constantes en lugar de grandes y descontroladas.",
-        "Eleva más las piernas si notas que la zona lumbar se arquea."
+        "No tires del cuello con las manos al subir.",
+        "Exhala mientras subes para mantener el abdomen activo.",
+        "Si notas tirantez lumbar, reduce el rango de movimiento."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/flutter-kicks-start.webp",
-          "peak": "images/flat/flutter-kicks-peak.webp"
+          "start": "images/flat/sit-ups-start.webp",
+          "peak": "images/flat/sit-ups-peak.webp"
         }
       }
     },
     {
-      "id": "front-lever",
-      "name_en": "Front Lever",
-      "name_de": "Front Lever",
-      "name_es": "Front Lever",
-      "description_en": "An advanced static hold under the bar with the body horizontal and chest facing upward, requiring straight-arm pulling strength through the lats and core.",
-      "description_de": "Eine fortgeschrittene Halteübung an der Klimmzugstange, bei der der gestreckte Körper waagerecht mit der Brust nach oben gehalten wird und maximale Zugkraft in Lats und Rumpf erfordert.",
-      "description_es": "Una posición estática avanzada en barra donde el cuerpo se mantiene horizontal con el pecho hacia arriba, requiriendo fuerza de tracción en dorsales y core.",
+      "id": "skull-crusher",
+      "name_en": "Skull Crusher",
+      "name_de": "Skull Crusher",
+      "name_es": "Skull Crusher",
+      "description_en": "A lying triceps extension using a barbell to isolate the triceps through a full range of motion.",
+      "description_de": "Eine liegende Trizepsstreckung mit der Langhantel zur Isolation des Trizeps im vollen Bewegungsumfang.",
+      "description_es": "Una extensión de tríceps tumbado con barra que aísla los tríceps a través de un rango de movimiento completo.",
       "category": "strength",
-      "force_type": "static",
-      "mechanic": "compound",
-      "difficulty": "advanced",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "pectoralis_major"
-      ],
-      "secondary_muscles": [
-        "anterior_deltoid",
-        "biceps_brachii",
-        "erector_spinae",
-        "rectus_abdominis"
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
+        "arm_day",
         "knee_safe",
+        "shoulder_safe",
         "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe"
+        "requires_bench"
       ],
-      "variation_group": "static-hold",
+      "variation_group": "skull-crusher",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Grip the bar with an overhand grip and hang.",
-        "Tuck your knees to your chest and drive your hips upward, rotating forward until your chest faces up.",
-        "Extend your body horizontally with arms straight and chest facing the ceiling.",
-        "Keep your body rigid and parallel to the floor.",
-        "Hold for the desired duration, then tuck and lower under control."
+        "Lie on a flat bench holding a barbell over your chest with a narrow grip.",
+        "Lower the bar toward your forehead by bending at the elbows.",
+        "Extend your arms back to the start.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Greife die Stange mit einem Obergriff und hänge.",
-        "Ziehe die Knie zur Brust und schwinge die Hüften nach oben, bis die Brust nach oben zeigt.",
-        "Strecke den Körper horizontal aus, Arme gestreckt, Brust Richtung Decke.",
-        "Halte den Körper angespannt und parallel zum Boden.",
-        "Halte die gewünschte Zeit, dann beuge ein und senke dich kontrolliert ab."
+        "Lege dich auf eine flache Bank und halte eine Langhantel mit engem Griff über der Brust.",
+        "Senke die Stange zur Stirn, indem du die Ellbogen beugst.",
+        "Strecke die Arme zurück in die Ausgangsposition.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Agarra la barra con agarre prono y cuelga.",
-        "Lleva las rodillas al pecho y eleva las caderas hacia arriba, rotando hasta que el pecho mire al techo.",
-        "Extiende el cuerpo horizontalmente con brazos rectos y pecho apuntando hacia arriba.",
-        "Mantén el cuerpo rígido y paralelo al suelo.",
-        "Aguanta el tiempo deseado, luego flexiona y baja de forma controlada."
+        "Acuéstate en un banco plano sosteniendo una barra sobre el pecho con agarre estrecho.",
+        "Baja la barra hacia la frente flexionando los codos.",
+        "Extiende los brazos de vuelta a la posición inicial.",
+        "Repite."
       ],
       "tips_en": [
-        "Progress through tuck and straddle holds before attempting the full extension.",
-        "Squeeze your core and glutes to prevent the hips from dropping.",
-        "Keep the shoulders actively depressed away from the ears throughout the hold."
+        "Keep upper arms vertical throughout.",
+        "Lower slowly to protect the elbows."
       ],
       "tips_de": [
-        "Steigere dich über den Tuck- und Grätschhalter, bevor du den vollen Halt versuchst.",
-        "Spanne Bauch und Gesäß aktiv an, damit die Hüften nicht absacken.",
-        "Halte die Schultern aktiv nach unten gedrückt, nicht Richtung Ohren."
+        "Halte die Oberarme die ganze Zeit senkrecht.",
+        "Senke langsam ab, um die Ellbogen zu schonen."
       ],
       "tips_es": [
-        "Progresa con variantes de rodillas flexionadas y piernas abiertas antes del hold completo.",
-        "Aprieta core y glúteos para evitar que las caderas caigan.",
-        "Mantén los hombros activamente deprimidos, alejados de las orejas."
+        "Mantén los brazos superiores verticales durante todo el ejercicio.",
+        "Baja lentamente para proteger los codos."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/front-lever-main.webp"
+          "start": "images/flat/skull-crusher-start.webp",
+          "peak": "images/flat/skull-crusher-peak.webp"
         }
       }
     },
     {
-      "id": "front-squat",
-      "name_en": "Front Squat",
-      "name_de": "Front Squat",
-      "name_es": "Sentadilla Frontal",
-      "description_en": "A barbell squat with the bar held in front on the deltoids, emphasizing quads and core.",
-      "description_de": "Eine Kniebeuge mit der Langhantel vorne auf den Deltamuskeln, die Quadrizeps und Rumpf betont.",
-      "description_es": "Una sentadilla con barra sostenida al frente sobre los deltoides, enfatizando cuádriceps y core.",
+      "id": "sled-row",
+      "name_en": "Sled Row",
+      "name_de": "Sled Row",
+      "name_es": "Remo con Trineo",
+      "description_en": "A loaded carry-and-pull performed by gripping a sled and rowing it toward you as you walk backwards, training the back through a continuous drag rather than discrete reps.",
+      "description_de": "Ein Zug unter Last: Du greifst den Schlitten, ziehst ihn zu dir und gehst dabei rückwärts — der Rücken arbeitet im Dauerzug statt in einzelnen Wiederholungen.",
+      "description_es": "Un remo con carga: agarras el trineo y lo tiras hacia ti mientras caminas hacia atrás, trabajando la espalda con un arrastre continuo en lugar de repeticiones sueltas.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_legs",
+      "equipment": "sled",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "hamstrings"
+        "biceps_brachii",
+        "gluteus_maximus",
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "strength",
+        "endurance"
       ],
       "tags": [
-        "leg_day"
+        "pull_day"
       ],
-      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
-      "instructions_en": [
-        "Clean or rack the bar to your front deltoids with elbows high.",
-        "Squat down keeping torso upright until thighs are parallel.",
-        "Drive back up.",
-        "Repeat."
+      "instructions_en": [
+        "Load a sled and grip its uprights with both hands, one to each post.",
+        "Stand facing the sled with the arms extended and the torso leaned back slightly against the load.",
+        "Pull the sled toward you by driving the elbows back, and take a short step backwards as you do.",
+        "Extend the arms again, step back once more, and repeat the pull.",
+        "Continue for distance or time, keeping a steady pull-and-step rhythm."
       ],
       "instructions_de": [
-        "Reinige oder rack die Stange auf deine vorderen Deltamuskeln mit hohen Ellbogen.",
-        "Beuge dich nach unten, halte den Oberkörper aufrecht, bis die Oberschenkel parallel sind.",
-        "Drücke zurück hoch.",
-        "Wiederholen."
+        "Belade den Schlitten und greife seine Streben mit beiden Händen, je eine Hand pro Pfosten.",
+        "Stelle dich mit gestreckten Armen zum Schlitten und lehne den Oberkörper leicht gegen die Last zurück.",
+        "Zieh den Schlitten zu dir, indem du die Ellbogen nach hinten führst, und mache dabei einen kurzen Schritt rückwärts.",
+        "Strecke die Arme wieder, mache noch einen Schritt zurück und wiederhole den Zug.",
+        "Mach auf Strecke oder Zeit weiter und halte einen gleichmäßigen Rhythmus aus Zug und Schritt."
       ],
       "instructions_es": [
-        "Limpia o coloca la barra en los deltoides frontales con los codos altos.",
-        "Baja en sentadilla manteniendo el torso erguido hasta que los muslos estén paralelos al suelo.",
-        "Vuelve a subir.",
-        "Repite."
+        "Carga el trineo y agarra sus postes con ambas manos, una en cada poste.",
+        "Ponte de pie frente al trineo con los brazos estirados y el torso ligeramente inclinado hacia atrás contra la carga.",
+        "Tira del trineo hacia ti llevando los codos atrás y da un paso corto hacia atrás al mismo tiempo.",
+        "Estira los brazos de nuevo, da otro paso atrás y repite el tirón.",
+        "Continúa por distancia o por tiempo, manteniendo un ritmo constante de tirón y paso."
       ],
       "tips_en": [
-        "Maintain high elbows to keep the bar stable.",
-        "A more upright torso increases quad activation."
+        "Keep the chest up and the back flat — let the legs carry you backwards rather than rounding over the sled.",
+        "Use a load you can move continuously; the point is a steady drag, not a maximal pull.",
+        "Handles or a rope attached to the sled work the same way if your gym has them."
       ],
       "tips_de": [
-        "Halte die Ellbogen hoch, um die Stange stabil zu halten.",
-        "Ein aufrechter Oberkörper erhöht die Quadrizeps-Aktivierung."
+        "Brust raus und Rücken gerade — lass dich von den Beinen nach hinten tragen, statt dich über den Schlitten zu runden.",
+        "Wähle ein Gewicht, das du durchgehend bewegen kannst; es geht um den gleichmäßigen Zug, nicht um maximale Kraft.",
+        "Griffe oder ein Seil am Schlitten funktionieren genauso, wenn dein Gym so etwas hat."
       ],
       "tips_es": [
-        "Mantén los codos altos para estabilizar la barra.",
-        "Un torso más vertical aumenta la activación de los cuádriceps."
+        "Pecho arriba y espalda recta: deja que las piernas te lleven hacia atrás en vez de encorvarte sobre el trineo.",
+        "Usa una carga que puedas mover de forma continua; la idea es un arrastre constante, no un tirón máximo.",
+        "Si tu gimnasio tiene asas o una cuerda para el trineo, funcionan igual."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/front-squat-start.webp",
-          "peak": "images/flat/front-squat-peak.webp"
+          "start": "images/flat/sled-row-start.webp",
+          "peak": "images/flat/sled-row-peak.webp"
         }
       }
     },
     {
-      "id": "glute-bridge",
-      "name_en": "Glute Bridge",
-      "name_de": "Glute Bridge",
-      "name_es": "Puente de Glúteos",
-      "description_en": "A bodyweight glute activation exercise performed lying on the floor.",
-      "description_de": "Eine Körpergewichts-Aktivierungsübung für die Gesäßmuskeln, liegend auf dem Boden.",
-      "description_es": "Un ejercicio de activación de glúteos con el peso corporal realizado tumbado en el suelo.",
+      "id": "smith-machine-bench-press",
+      "name_en": "Smith Machine Bench Press",
+      "name_de": "Smith Machine Bankdrücken",
+      "name_es": "Press de Banca en Máquina Smith",
+      "description_en": "A bench press variation in the Smith machine, where the guided bar path adds stability for the chest.",
+      "description_de": "Ein Bankdrücken an der Multipresse, bei dem die geführte Stange die Balancearbeit reduziert und die Brust im Fokus steht.",
+      "description_es": "Un press de banca en máquina Smith cuyo recorrido guiado permite entrenar el pecho con menos demanda de estabilización.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "body_part": "upper_legs",
+      "equipment": "smith_machine",
+      "body_part": "chest",
       "primary_muscles": [
-        "gluteus_maximus"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "leg_day",
         "knee_safe",
-        "shoulder_safe",
         "no_axial_load",
-        "lower_back_safe"
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
       ],
-      "variation_group": "hip-thrust",
+      "variation_group": "bench-press",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Lie on your back with knees bent and feet flat on the floor.",
-        "Drive your hips up by squeezing your glutes.",
-        "Hold briefly at the top with hips fully extended.",
-        "Lower your hips back down with control.",
-        "Repeat."
+        "Lie on a flat bench set inside a Smith machine.",
+        "Grip the bar slightly wider than shoulder-width and unrack it.",
+        "Lower the bar under control to your mid-chest.",
+        "Pause briefly without bouncing.",
+        "Press the bar back up until your arms are fully extended.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich auf den Rücken, Knie gebeugt, Füße flach auf dem Boden.",
-        "Treibe die Hüften nach oben, indem du die Gesäßmuskeln anspannst.",
-        "Kurz oben mit vollständig gestreckten Hüften halten.",
-        "Senke die Hüften kontrolliert ab.",
-        "Wiederholen."
+        "Lege dich auf eine flache Bank im Smith Machine.",
+        "Greife die Stange etwas breiter als schulterbreit und entracke sie.",
+        "Senke die Stange kontrolliert zur Mitte der Brust.",
+        "Kurz pausieren ohne Abfedern.",
+        "Drücke die Stange zurück nach oben, bis die Arme vollständig gestreckt sind.",
+        "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Túmbate boca arriba con las rodillas flexionadas y los pies planos en el suelo.",
-        "Eleva las caderas apretando los glúteos.",
-        "Mantén brevemente en la parte alta con las caderas totalmente extendidas.",
-        "Baja las caderas de forma controlada.",
-        "Repite."
+        "Acuéstate en un banco plano dentro de la máquina Smith.",
+        "Agarra la barra ligeramente más ancho que el ancho de hombros y desbloquéala.",
+        "Baja la barra con control hasta el centro del pecho.",
+        "Haz una breve pausa sin rebotar.",
+        "Empuja la barra hacia arriba hasta extender completamente los brazos.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Push through your heels rather than your toes.",
-        "Avoid arching your lower back at the top.",
-        "Don't let your knees cave inward as you lift."
+        "Align the bench so the bar lands at mid-chest, not the neck.",
+        "Keep your shoulder blades pulled back and down against the bench.",
+        "Keep your feet planted and your glutes on the bench."
       ],
       "tips_de": [
-        "Drücke über die Fersen, nicht über die Zehen.",
-        "Vermeide ein Überstrecken des unteren Rückens am höchsten Punkt.",
-        "Halte die Knie stabil über den Füßen, ohne sie nach innen kippen zu lassen."
+        "Richte die Bank so aus, dass die Stange deine mittlere Brust trifft.",
+        "Zieh die Schulterblätter zusammen und halte die Füße fest am Boden.",
+        "Drehe die Stange am Satzende sicher zurück in die Sicherungshaken."
       ],
       "tips_es": [
-        "Empuja con los talones para activar mejor los glúteos.",
-        "Evita arquear la zona lumbar al extender las caderas.",
-        "Mantén las rodillas alineadas con los pies durante todo el recorrido."
+        "Alinea el banco para que la barra baje a la mitad del pecho.",
+        "Mantén los pies firmes en el suelo durante toda la serie.",
+        "Aprende el giro de muñeca para enganchar la barra antes de cargar peso."
       ],
-      "met": 3.5,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/glute-bridge-start.webp",
-          "peak": "images/flat/glute-bridge-peak.webp"
+          "start": "images/flat/smith-machine-bench-press-start.webp",
+          "peak": "images/flat/smith-machine-bench-press-peak.webp"
         }
       }
     },
     {
-      "id": "glute-kickback",
-      "name_en": "Glute Kickback",
-      "name_de": "Gluteus Kickback",
-      "name_es": "Patada de Glúteo",
-      "description_en": "A bodyweight glute isolation exercise performed on all fours to develop gluteus maximus strength and shape.",
-      "description_de": "Eine Körpergewichts-Isolationsübung für die Glutealmuskulatur im Vierfüßlerstand.",
-      "description_es": "Un ejercicio de aislamiento de glúteos con peso corporal en posición de cuatro puntos para desarrollar el glúteo mayor.",
+      "id": "smith-machine-bent-over-row",
+      "name_en": "Smith Machine Bent Over Row",
+      "name_de": "Smith Machine Bent Over Row",
+      "name_es": "Remo Inclinado en Máquina Smith",
+      "description_en": "A bent-over row in the Smith machine, with a fixed bar path that keeps the pull strict for the lats.",
+      "description_de": "Ein vorgebeugtes Rudern an der Multipresse, bei dem die geführte Stange den oberen Rücken und Latissimus trainiert.",
+      "description_es": "Un remo inclinado en máquina Smith que trabaja dorsales y romboides con una trayectoria de barra fija.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
+      "force_type": "pull",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "body_part": "upper_legs",
+      "equipment": "smith_machine",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus"
+        "latissimus_dorsi",
+        "rhomboids"
       ],
       "secondary_muscles": [
+        "biceps_brachii",
         "erector_spinae",
-        "gluteus_medius",
-        "hamstrings"
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "leg_day",
-        "glute_focus"
+        "knee_safe",
+        "shoulder_safe"
       ],
-      "is_unilateral": true,
-      "is_bodyweight": true,
+      "variation_group": "row",
+      "is_unilateral": false,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Begin on all fours with hands under shoulders and knees under hips.",
-        "Keeping the knee bent at 90 degrees, drive one heel toward the ceiling.",
-        "Squeeze the glute at the top of the movement.",
-        "Lower the leg back to the starting position with control.",
-        "Complete all reps, then switch sides."
+        "Stand inside a Smith machine with feet shoulder-width apart.",
+        "Grip the bar with an overhand grip slightly wider than shoulders.",
+        "Hinge at the hips until your torso is roughly 45 degrees.",
+        "Pull the bar toward your lower chest by driving your elbows back.",
+        "Squeeze your shoulder blades at the top.",
+        "Lower the bar under control and repeat."
       ],
       "instructions_de": [
-        "Im Vierfüßlerstand beginnen, Hände unter den Schultern, Knie unter den Hüften.",
-        "Knie bei 90 Grad gebeugt halten und die Ferse einer Seite Richtung Decke drücken.",
-        "Den Gesäßmuskel oben fest anspannen.",
-        "Das Bein kontrolliert zur Ausgangsposition absenken.",
-        "Alle Wiederholungen ausführen, dann Seite wechseln."
+        "Stehe im Smith Machine mit schulterbreitem Stand.",
+        "Greife die Stange mit einem Obergriff etwas breiter als schulterbreit.",
+        "Beuge die Hüfte, bis der Oberkörper ca. 45 Grad geneigt ist.",
+        "Ziehe die Stange zur unteren Brust, indem du die Ellbogen nach hinten treibst.",
+        "Ziehe die Schulterblätter oben zusammen.",
+        "Senke die Stange kontrolliert ab und wiederhole."
       ],
       "instructions_es": [
-        "Comienza a cuatro patas con las manos bajo los hombros y las rodillas bajo las caderas.",
-        "Manteniendo la rodilla doblada a 90 grados, empuja el talón hacia el techo.",
-        "Aprieta el glúteo en la parte superior del movimiento.",
-        "Baja la pierna a la posición inicial con control.",
-        "Completa todas las repeticiones y cambia de lado."
+        "De pie dentro de la máquina Smith con los pies al ancho de los hombros.",
+        "Agarra la barra en pronación ligeramente más ancho que los hombros.",
+        "Bisagra en las caderas hasta que el torso esté aproximadamente a 45 grados.",
+        "Tira de la barra hacia el pecho inferior llevando los codos hacia atrás.",
+        "Aprieta los omóplatos en la parte superior.",
+        "Baja la barra con control y repite."
       ],
       "tips_en": [
-        "Keep your hips square to the floor — avoid rotating.",
-        "Focus on squeezing the glute, not just lifting the leg.",
-        "Add a resistance band or cable for progressive overload."
+        "Hold your hip hinge steady rather than rising as you fatigue.",
+        "Keep your neck neutral by looking at the floor slightly ahead.",
+        "Brace your core to protect the lower back throughout."
       ],
       "tips_de": [
-        "Hüften parallel zum Boden halten — keine Rotation.",
-        "Fokus auf das Anspannen des Gesäßmuskels, nicht nur auf das Heben.",
-        "Für mehr Widerstand ein Widerstandsband oder Kabelzug verwenden."
+        "Halte den Rücken gerade und spanne den Bauch fest an.",
+        "Stelle dich so, dass die Stange dicht an den Beinen läuft.",
+        "Vermeide, den Oberkörper beim Ziehen mit aufzurichten."
       ],
       "tips_es": [
-        "Mantén las caderas paralelas al suelo — evita rotar.",
-        "Concéntrate en apretar el glúteo, no solo en levantar la pierna.",
-        "Agrega una banda de resistencia o cable para sobrecarga progresiva."
+        "Mantén la espalda recta y el core firme en la inclinación.",
+        "No te incorpores al tirar; el ángulo del torso no cambia.",
+        "Evita encoger los hombros hacia las orejas durante el remo."
       ],
-      "met": 3.5,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/glute-kickback-start.webp",
-          "peak": "images/flat/glute-kickback-peak.webp"
+          "start": "images/flat/smith-machine-bent-over-row-start.webp",
+          "peak": "images/flat/smith-machine-bent-over-row-peak.webp"
         }
       }
     },
     {
-      "id": "goblet-squat",
-      "name_en": "Goblet Squat",
-      "name_de": "Goblet Squat",
-      "name_es": "Sentadilla Goblet",
-      "description_en": "A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth.",
-      "description_de": "Eine einsteigerfreundliche Kniebeuge mit einer Kettlebell auf Brusthöhe für verbesserte Haltung und Tiefe.",
-      "description_es": "Una sentadilla apta para principiantes con una pesa rusa sujetada a la altura del pecho que mejora la postura y la profundidad.",
+      "id": "smith-machine-bulgarian-split",
+      "name_en": "Smith Machine Bulgarian Split Squat",
+      "name_de": "Smith Machine Bulgarische Kniebeuge",
+      "name_es": "Sentadilla Búlgara en Máquina Smith",
+      "description_en": "A Bulgarian split squat performed in a Smith machine for added stability and load control.",
+      "description_de": "Eine bulgarische Kniebeuge im Smith Machine für mehr Stabilität und bessere Lastkontrolle.",
+      "description_es": "Una sentadilla búlgara realizada en la máquina Smith para mayor estabilidad y control de la carga.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "kettlebell",
+      "difficulty": "intermediate",
+      "equipment": "smith_machine",
       "body_part": "upper_legs",
       "primary_muscles": [
         "gluteus_maximus",
@@ -11375,1536 +38127,1557 @@
       ],
       "tags": [
         "leg_day",
-        "shoulder_safe",
         "lower_back_safe",
+        "shoulder_safe",
         "no_axial_load",
-        "knee_safe"
+        "knee_safe",
+        "requires_bench"
       ],
       "variation_group": "squat",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold a kettlebell at chest height with both hands.",
-        "Squat down keeping the weight close to your chest.",
-        "Drive back up.",
-        "Repeat."
+        "Set up a bench behind the Smith machine. Rest the bar on your traps.",
+        "Place the rear foot on the bench and front foot forward.",
+        "Lower your back knee toward the floor.",
+        "Push through the front heel to return.",
+        "Repeat on both sides."
       ],
       "instructions_de": [
-        "Halte eine Kettlebell auf Brusthöhe mit beiden Händen.",
-        "Beuge dich nach unten, das Gewicht nah an der Brust.",
-        "Drücke zurück hoch.",
-        "Wiederholen."
+        "Stelle eine Bank hinter dem Smith Machine auf. Lege die Stange auf den Nacken.",
+        "Platziere den hinteren Fuß auf der Bank und den vorderen Fuß nach vorne.",
+        "Senke das hintere Knie zum Boden.",
+        "Drücke durch die vordere Ferse zurück.",
+        "Wiederhole auf beiden Seiten."
       ],
       "instructions_es": [
-        "Sujeta una pesa rusa a la altura del pecho con ambas manos.",
-        "Baja en sentadilla manteniendo el peso cerca del pecho.",
-        "Vuelve a subir.",
-        "Repite."
+        "Coloca un banco detrás de la máquina Smith. Apoya la barra sobre los trapecios.",
+        "Coloca el pie trasero en el banco y el pie delantero hacia adelante.",
+        "Baja la rodilla trasera hacia el suelo.",
+        "Empuja con el talón delantero para volver.",
+        "Repite de ambos lados."
       ],
       "tips_en": [
-        "The goblet position naturally encourages an upright torso.",
-        "Push knees out at the bottom."
+        "The Smith machine guides the bar path.",
+        "Focus on keeping front knee tracking over toes."
       ],
       "tips_de": [
-        "Die Goblet-Position fördert natürlich einen aufrechten Oberkörper.",
-        "Drücke die Knie unten nach außen."
+        "Das Smith Machine führt die Stangenbahn.",
+        "Achte darauf, dass das vordere Knie über den Zehen bleibt."
       ],
       "tips_es": [
-        "La posición goblet favorece de forma natural un torso erguido.",
-        "Empuja las rodillas hacia afuera en la parte baja."
+        "La máquina Smith guía la trayectoria de la barra.",
+        "Concéntrate en mantener la rodilla delantera alineada sobre los dedos del pie."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/goblet-squat-start.webp",
-          "peak": "images/flat/goblet-squat-peak.webp"
+          "start": "images/flat/smith-machine-bulgarian-split-start.webp",
+          "peak": "images/flat/smith-machine-bulgarian-split-peak.webp"
         }
       }
     },
     {
-      "id": "good-morning",
-      "name_en": "Good Morning",
-      "name_de": "Good Morning",
-      "name_es": "Buenos Días",
-      "description_en": "A hip-hinge movement with a barbell on the back for posterior chain development.",
-      "description_de": "Eine Hüftscharnier-Bewegung mit einer Langhantel auf dem Rücken für die Entwicklung der hinteren Muskelkette.",
-      "description_es": "Un movimiento de bisagra de cadera con barra en la espalda para el desarrollo de la cadena posterior.",
+      "id": "smith-machine-calf-raise",
+      "name_en": "Smith Machine Calf Raise",
+      "name_de": "Smith Machine Wadenheben",
+      "name_es": "Elevación de Talón en Máquina Smith",
+      "description_en": "A standing calf raise under the Smith machine bar, performed on a platform for a full stretch and contraction.",
+      "description_de": "Ein stehendes Wadenheben an der Multipresse, bei dem eine Erhöhung unter den Fußballen den vollen Bewegungsumfang ermöglicht.",
+      "description_es": "Una elevación de talones en máquina Smith de pie sobre una plataforma, que aísla los gemelos con un estiramiento completo.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_legs",
+      "force_type": "push",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "lower_legs",
       "primary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
-        "hamstrings"
+        "gastrocnemius"
+      ],
+      "secondary_muscles": [
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "leg_day",
+        "knee_safe",
         "shoulder_safe",
-        "knee_safe"
+        "lower_back_safe",
+        "no_axial_load"
       ],
-      "variation_group": "deadlift",
+      "variation_group": "calf-raise",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with a barbell across your upper back.",
-        "Hinge at the hips, pushing them back while keeping your back flat.",
-        "Lower your torso until it's nearly parallel to the floor.",
-        "Drive your hips forward to return to standing.",
-        "Repeat."
+        "Place the Smith machine bar across your upper back and shoulders.",
+        "Stand on a small platform so your heels can drop below your toes.",
+        "Unrack the bar and raise up onto the balls of your feet.",
+        "Squeeze your calves hard at the top.",
+        "Lower your heels below the platform for a full stretch.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stehe aufrecht mit einer Langhantel auf dem oberen Rücken.",
-        "Beuge an den Hüften, schiebe sie nach hinten, Rücken flach.",
-        "Senke den Oberkörper ab, bis er fast parallel zum Boden ist.",
-        "Treibe die Hüften nach vorne zurück in die Ausgangsposition.",
-        "Wiederholen."
+        "Lege die Smith-Machine-Stange auf den Oberkörper und die Schultern.",
+        "Stehe auf einer kleinen Plattform, sodass die Fersen tiefer als die Zehen sinken können.",
+        "Entracke die Stange und hebe dich auf die Fußballen.",
+        "Spanne die Waden oben kräftig an.",
+        "Senke die Fersen unter die Plattform für einen vollständigen Stretch.",
+        "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "De pie con una barra sobre la parte superior de la espalda.",
-        "Realiza una bisagra de cadera empujando las caderas hacia atrás mientras mantienes la espalda plana.",
-        "Baja el torso hasta que quede casi paralelo al suelo.",
-        "Impulsa las caderas hacia adelante para volver a la posición erguida.",
-        "Repite."
+        "Coloca la barra de la máquina Smith sobre la parte superior de la espalda y los hombros.",
+        "De pie sobre una pequeña plataforma para que los talones puedan bajar por debajo de los dedos.",
+        "Desbloquea la barra y elévate sobre las puntas de los pies.",
+        "Aprieta las pantorrillas con fuerza en la parte superior.",
+        "Baja los talones por debajo de la plataforma para un estiramiento completo.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Start with a light bar and master the hinge first.",
-        "Keep a soft bend in your knees throughout.",
-        "Stop the descent if your lower back starts to round."
+        "Avoid bouncing out of the bottom stretch position.",
+        "Keep your knees straight but not forcefully locked.",
+        "Use a slow tempo through the full range rather than pumping short reps."
       ],
       "tips_de": [
-        "Beginne mit wenig Gewicht und steigere die Last langsam.",
-        "Halte die Knie leicht gebeugt, ohne sie weiter einsinken zu lassen.",
-        "Senke den Oberkörper nur so weit, wie dein Rücken gerade bleibt."
+        "Drücke dich über den großen Zeh ab, nicht über die Fußaußenkante.",
+        "Halte die Knie gestreckt, aber nicht hart überstreckt.",
+        "Federe unten nicht ab, sondern halte die Dehnung kurz."
       ],
       "tips_es": [
-        "Mantén una ligera flexión de rodillas durante todo el movimiento.",
-        "Empieza con la barra vacía hasta dominar la bisagra de cadera.",
-        "Si la espalda se redondea, reduce el rango de movimiento."
+        "Haz una pausa arriba y otra abajo para eliminar el rebote.",
+        "No dobles las rodillas; el movimiento sale solo del tobillo.",
+        "Mantén el cuerpo erguido, sin inclinarte hacia delante."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/good-morning-start.webp",
-          "peak": "images/flat/good-morning-peak.webp"
+          "start": "images/flat/smith-machine-calf-raise-start.webp",
+          "peak": "images/flat/smith-machine-calf-raise-peak.webp"
         }
       }
     },
     {
-      "id": "hack-squat",
-      "name_en": "Hack Squat",
-      "name_de": "Hack Squat",
-      "name_es": "Hack Squat",
-      "description_en": "A compound lower-body machine exercise on the hack squat sled, targeting the quadriceps through a guided squat pattern.",
-      "description_de": "Eine geführte Kniebeuge an der Hack-Squat-Maschine, die vor allem den Quadrizeps durch eine kontrollierte Bewegung auf dem Schlitten belastet.",
-      "description_es": "Un ejercicio guiado en la máquina hack squat que trabaja principalmente los cuádriceps mediante un patrón de sentadilla controlado sobre el trineo.",
+      "id": "smith-machine-decline-bench-press",
+      "name_en": "Smith Machine Decline Bench Press",
+      "name_de": "Smith Machine Negativbankdrücken",
+      "name_es": "Press de Banca Declinado en Máquina Smith",
+      "description_en": "A bench press on a decline bench under the Smith machine, where the head-down angle and the guided bar path put the work on the lower chest.",
+      "description_de": "Ein Bankdrücken auf der Negativbank unter der Smith Machine, bei dem der kopfüber geneigte Winkel und die geführte Stangenbahn die Arbeit auf die untere Brust legen.",
+      "description_es": "Un press de banca en banco declinado bajo la máquina Smith, donde el ángulo con la cabeza abajo y la trayectoria guiada llevan el trabajo al pectoral inferior.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "hack_squat",
-      "body_part": "upper_legs",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "chest",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "gastrocnemius",
-        "hamstrings"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
         "lower_back_safe",
         "shoulder_safe",
-        "no_axial_load"
+        "requires_bench"
       ],
-      "variation_group": "squat",
+      "variation_group": "bench-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Load the hack squat machine and step on, positioning your back and shoulders against the pads.",
-        "Place your feet shoulder-width on the platform with toes turned out slightly.",
-        "Unlock the safety handles and lower the sled by bending at the knees and hips.",
-        "Descend until your thighs are at least parallel to the platform.",
-        "Drive through your heels to extend the legs and push the sled back to the start.",
-        "Re-engage the safety handles after your final rep."
+        "Set a decline bench in the machine so the bar lines up with your lower chest when you lie down, and hook your legs under the pads.",
+        "Lie back with your head at the low end, take an overhand grip slightly wider than your shoulders and unrack the bar.",
+        "Lower the bar under control until it touches your lower chest, keeping your elbows at roughly forty-five degrees from your torso.",
+        "Press the bar back up until your arms are extended, without locking the elbows out hard.",
+        "Repeat for the desired number of repetitions, then rack the bar before releasing your legs."
       ],
       "instructions_de": [
-        "Lade die Hack-Squat-Maschine und steige ein, Rücken und Schultern gegen die Polsterung.",
-        "Stelle die Füße schulterbreit auf der Plattform auf, Zehen leicht nach außen.",
-        "Löse die Sicherheitsgriffe und senke den Schlitten durch Beugen von Knien und Hüften.",
-        "Steige ab, bis die Oberschenkel mindestens parallel zur Plattform sind.",
-        "Drücke mit den Fersen, um die Beine zu strecken und den Schlitten zurückzuschieben.",
-        "Raste die Sicherheitsgriffe nach der letzten Wiederholung wieder ein."
+        "Stelle eine Negativbank so in die Maschine, dass die Stange im Liegen auf Höhe deiner unteren Brust steht, und hake die Beine unter den Polstern ein.",
+        "Lege dich mit dem Kopf am tiefen Ende zurück, nimm einen Obergriff etwas weiter als schulterbreit und entracke die Stange.",
+        "Senke die Stange kontrolliert ab, bis sie die untere Brust berührt; die Ellenbogen bleiben etwa fünfundvierzig Grad zum Rumpf.",
+        "Drücke die Stange wieder nach oben, bis die Arme gestreckt sind, ohne die Ellenbogen hart durchzudrücken.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen und racke die Stange ab, bevor du die Beine löst."
       ],
       "instructions_es": [
-        "Carga la máquina hack squat y colócate con la espalda y los hombros contra los almohadillados.",
-        "Sitúa los pies a la anchura de los hombros sobre la plataforma con los pies ligeramente girados hacia fuera.",
-        "Suelta los asideros de seguridad y baja el trineo flexionando rodillas y caderas.",
-        "Desciende hasta que los muslos estén al menos paralelos a la plataforma.",
-        "Empuja con los talones para extender las piernas y devolver el trineo a la posición inicial.",
-        "Vuelve a enganchar los asideros de seguridad al terminar la serie."
+        "Coloca un banco declinado en la máquina de modo que la barra quede alineada con tu pecho inferior al tumbarte, y engancha las piernas bajo los rodillos.",
+        "Túmbate con la cabeza en el extremo bajo, toma un agarre prono algo más ancho que los hombros y desengancha la barra.",
+        "Baja la barra de forma controlada hasta que toque el pecho inferior, manteniendo los codos a unos cuarenta y cinco grados del torso.",
+        "Empuja la barra hacia arriba hasta extender los brazos, sin bloquear los codos con fuerza.",
+        "Repite el número de repeticiones deseado y vuelve a enganchar la barra antes de soltar las piernas."
       ],
       "tips_en": [
-        "Keep your lower back pressed against the pad throughout the movement.",
-        "Placing the feet higher on the platform shifts emphasis to the glutes and hamstrings.",
-        "Control the descent; do not bounce out of the bottom position."
+        "Line the bench up before you load it. The bar only moves in one plane, so if the bench is a few centimetres out the bar will meet your throat or your stomach instead of your lower chest.",
+        "Secure your legs under the pads first. Head-down and unsecured, you slide toward the low end of the bench on the first hard rep.",
+        "Come down and sit up slowly between sets. Long sets with the head below the heart make people light-headed, and this variation is where it happens."
       ],
       "tips_de": [
-        "Halte den unteren Rücken während der gesamten Bewegung gegen die Polsterung gedrückt.",
-        "Eine höhere Fußposition auf der Plattform verlagert den Fokus auf Gesäß und hintere Oberschenkel.",
-        "Kontrolliere die Absenkphase; nicht aus der Tiefe herausspringen."
+        "Richte die Bank aus, bevor du sie belädst. Die Stange bewegt sich nur in einer Ebene — steht die Bank ein paar Zentimeter daneben, trifft die Stange deine Kehle oder deinen Bauch statt der unteren Brust.",
+        "Sichere zuerst die Beine unter den Polstern. Kopfüber und ungesichert rutschst du bei der ersten schweren Wiederholung zum tiefen Ende der Bank.",
+        "Komm zwischen den Sätzen langsam hoch und setz dich langsam auf. Lange Sätze mit dem Kopf unterhalb des Herzens machen viele Menschen benommen, und genau bei dieser Variante passiert das."
       ],
       "tips_es": [
-        "Mantén la zona lumbar pegada al almohadillado durante todo el movimiento.",
-        "Colocar los pies más arriba en la plataforma desplaza el énfasis hacia glúteos e isquiotibiales.",
-        "Controla la bajada; no te impulses desde el punto más bajo."
+        "Alinea el banco antes de cargarlo. La barra solo se mueve en un plano, así que si el banco está unos centímetros desviado la barra te llegará a la garganta o al estómago en lugar del pecho inferior.",
+        "Asegura primero las piernas bajo los rodillos. Con la cabeza abajo y sin sujeción, te deslizarás hacia el extremo bajo del banco en la primera repetición dura.",
+        "Incorpórate despacio entre series. Las series largas con la cabeza por debajo del corazón marean a mucha gente, y esta es la variante donde ocurre."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hack-squat-start.webp",
-          "peak": "images/flat/hack-squat-peak.webp"
+          "start": "images/flat/smith-machine-decline-bench-press-start.webp",
+          "peak": "images/flat/smith-machine-decline-bench-press-peak.webp"
         }
       }
     },
     {
-      "id": "hack-squat-calf-raise",
-      "name_en": "Hack Squat Calf Raise",
-      "name_de": "Hack Squat Wadenheben",
-      "name_es": "Elevación de Talones en Máquina Hack Squat",
-      "description_en": "A calf raise performed in the hack squat machine, loading the calves heavily without balancing a bar.",
-      "description_de": "Ein Wadenheben in der Hackenschmidt-Maschine — belastet die Waden schwer, ohne eine Stange balancieren zu müssen.",
-      "description_es": "Una elevación de talones en la máquina de sentadilla hack, cargando los gemelos con mucho peso sin tener que equilibrar una barra.",
+      "id": "smith-machine-front-squat",
+      "name_en": "Smith Machine Front Squat",
+      "name_de": "Smith Machine Front Squat",
+      "name_es": "Sentadilla Frontal en Máquina Smith",
+      "description_en": "A squat on the Smith machine with the bar racked across the front of the shoulders, where the fixed path and the upright torso keep the work on the quads.",
+      "description_de": "Eine Kniebeuge an der Smith Machine mit der Stange vorn auf den Schultern abgelegt, bei der die geführte Bahn und der aufrechte Oberkörper die Arbeit im Quadrizeps halten.",
+      "description_es": "Una sentadilla en máquina Smith con la barra apoyada al frente sobre los hombros, donde la trayectoria fija y el torso erguido mantienen el trabajo en los cuádriceps.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "hack_squat",
-      "body_part": "lower_legs",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "gastrocnemius",
-        "soleus"
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "leg_day"
       ],
-      "variation_group": "calf-raise",
+      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Load yourself into a hack squat machine with shoulders under the pads.",
-        "Place the balls of your feet on the platform with heels hanging off.",
-        "Keep your legs straight with a slight knee bend.",
-        "Press through the balls of your feet to raise your heels.",
-        "Lower your heels back below the platform for a stretch.",
-        "Repeat for the desired number of reps."
+        "Set the bar at upper-chest height and step under it so it rests across the front of your shoulders, against your collarbones.",
+        "Cross your arms over the bar or take an open front-rack grip, and drive your elbows up until your upper arms are close to parallel with the floor.",
+        "Unrack the bar and stand with your feet about shoulder-width apart and slightly forward of it.",
+        "Sit straight down, keeping your elbows high and your torso upright, until your thighs are at least parallel to the floor.",
+        "Drive through the middle of your feet to stand back up, and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Lade dich in eine Hack-Squat-Maschine mit den Schultern unter den Pads.",
-        "Platziere die Fußballen auf der Plattform, Fersen hängen heraus.",
-        "Halte die Beine gestreckt mit leichter Kniebeugung.",
-        "Drücke durch die Fußballen, um die Fersen zu heben.",
-        "Senke die Fersen wieder unter die Plattform für eine Dehnung.",
-        "Für die gewünschte Wiederholungszahl wiederholen."
+        "Stelle die Stange auf Höhe der oberen Brust ein und tritt darunter, sodass sie vorn auf deinen Schultern am Schlüsselbein aufliegt.",
+        "Kreuze die Arme über der Stange oder nimm einen offenen Front-Rack-Griff und schiebe die Ellenbogen hoch, bis die Oberarme fast parallel zum Boden stehen.",
+        "Entracke die Stange und stelle die Füße etwa schulterbreit und leicht vor der Stange auf.",
+        "Gehe gerade nach unten, halte die Ellenbogen oben und den Oberkörper aufrecht, bis die Oberschenkel mindestens parallel zum Boden sind.",
+        "Drücke über die Fußmitte wieder nach oben und wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate en la máquina hack squat con los hombros bajo los apoyos.",
-        "Apoya los metatarsos en la plataforma con los talones colgando.",
-        "Mantén las piernas rectas con una ligera flexión de rodillas.",
-        "Empuja con los metatarsos para elevar los talones.",
-        "Baja los talones por debajo de la plataforma para hacer el estiramiento.",
-        "Repite el número de repeticiones deseado."
+        "Coloca la barra a la altura del pecho alto y métete debajo para que se apoye al frente de los hombros, contra las clavículas.",
+        "Cruza los brazos sobre la barra o toma un agarre frontal abierto, y sube los codos hasta que los brazos queden casi paralelos al suelo.",
+        "Desengancha la barra y separa los pies aproximadamente al ancho de los hombros, ligeramente por delante de ella.",
+        "Baja en línea recta manteniendo los codos altos y el torso erguido, hasta que los muslos queden al menos paralelos al suelo.",
+        "Empuja desde el medio de los pies para volver a subir y repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Rise as high onto the balls of your feet as possible.",
-        "Pause in the bottom stretch instead of bouncing out of it.",
-        "Keep your knees straight but not locked to keep tension on the calves."
+        "High elbows are the whole exercise. As soon as they drop, the bar rolls off your shoulders onto your hands and the rack position collapses.",
+        "Set the safety stops just below your deepest squat position before you unrack anything -- on a front squat the fastest way out of a failed rep is to let the bar go.",
+        "Standing slightly ahead of the bar lets you keep your torso vertical. Under a fixed path, a stance directly beneath the bar forces you to lean and pushes the bar off the front rack."
       ],
       "tips_de": [
-        "Drücke dich so hoch wie möglich auf die Fußballen.",
-        "Halte die Dehnung unten kurz, statt aus ihr herauszufedern.",
-        "Halte die Knie gestreckt, aber nicht durchgedrückt, damit die Spannung auf den Waden bleibt."
+        "Hohe Ellenbogen sind die ganze Übung. Sobald sie absinken, rollt die Stange von den Schultern auf die Hände und das Front Rack bricht zusammen.",
+        "Setze die Sicherheitsablagen knapp unter deine tiefste Position, bevor du überhaupt entrackst — beim Front Squat ist das Ablegen der Stange der schnellste Ausweg aus einer misslungenen Wiederholung.",
+        "Etwas vor der Stange zu stehen erlaubt dir einen senkrechten Oberkörper. Bei fixer Bahn zwingt dich ein Stand direkt unter der Stange in die Vorlage und schiebt die Stange vom Front Rack."
       ],
       "tips_es": [
-        "Sube tan alto como puedas sobre las puntas de los pies.",
-        "Haz una pausa en el estiramiento inferior en lugar de rebotar.",
-        "Mantén las rodillas rectas pero sin bloquear para conservar la tensión en los gemelos."
+        "Los codos altos son toda la ejercicio. En cuanto bajan, la barra rueda de los hombros hacia las manos y la posición frontal se desmorona.",
+        "Ajusta los topes de seguridad justo por debajo de tu posición más profunda antes de desenganchar nada: en una sentadilla frontal, soltar la barra es la salida más rápida de una repetición fallida.",
+        "Colocarte ligeramente por delante de la barra te permite mantener el torso vertical. Con una trayectoria fija, situarte justo debajo de la barra te obliga a inclinarte y empuja la barra fuera del apoyo frontal."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hack-squat-calf-raise-start.webp",
-          "peak": "images/flat/hack-squat-calf-raise-peak.webp"
+          "start": "images/flat/smith-machine-front-squat-start.webp",
+          "peak": "images/flat/smith-machine-front-squat-peak.webp"
         }
       }
     },
     {
-      "id": "hammer-curl",
-      "name_en": "Dumbbell Hammer Curl",
-      "name_de": "Kurzhantel Hammer Curl",
-      "name_es": "Curl de Martillo con Mancuernas",
-      "description_en": "A bicep curl variation with a neutral grip targeting the brachioradialis.",
-      "description_de": "Eine Bizeps-Curl-Variante mit neutralem Griff, die den Brachioradialis beansprucht.",
-      "description_es": "Una variación del curl de bíceps con agarre neutro que trabaja el braquiorradial.",
+      "id": "smith-machine-good-morning",
+      "name_en": "Smith Machine Good Morning",
+      "name_de": "Smith Machine Good Morning",
+      "name_es": "Buenos Días en Máquina Smith",
+      "description_en": "A hip hinge with the Smith machine bar resting on the upper back, bending forward at the hips against a fixed bar path to load the hamstrings and the spinal erectors.",
+      "description_de": "Ein Hüftgelenkscharnier mit der Smith-Machine-Stange auf dem oberen Rücken: Du beugst dich gegen eine fixe Stangenbahn in der Hüfte nach vorn und belastest damit die Beinbeuger und den Rückenstrecker.",
+      "description_es": "Una bisagra de cadera con la barra de la máquina Smith apoyada sobre la espalda alta, inclinándote hacia delante desde las caderas contra una trayectoria fija para cargar isquiotibiales y erectores espinales.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "isolation",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "equipment": "smith_machine",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "biceps_brachii",
-        "brachialis"
+        "erector_spinae",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "forearm_flexors"
+        "gluteus_maximus"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "arm_day",
+        "leg_day",
         "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "shoulder_safe"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "deadlift",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding dumbbells at your sides with palms facing each other.",
-        "Curl the weights up while keeping your palms facing inward.",
-        "Squeeze at the top, then lower under control.",
-        "Repeat."
+        "Set the bar at upper-back height, step under it and settle it across your traps, then unrack it with your feet about hip-width apart.",
+        "Soften your knees slightly and keep them there -- this is a hinge, not a squat.",
+        "Push your hips straight back and let your torso tip forward, keeping your back flat and your head in line with your spine.",
+        "Stop when you feel a strong stretch in your hamstrings, with your torso somewhere near parallel to the floor.",
+        "Drive your hips forward to stand back up, squeezing the glutes at the top, and repeat for the desired reps."
       ],
       "instructions_de": [
-        "Stehe aufrecht und halte Kurzhanteln seitlich, Handflächen zueinander.",
-        "Curie die Gewichte hoch, Handflächen bleiben nach innen.",
-        "Oben anspannen, dann kontrolliert absenken.",
-        "Wiederholen."
+        "Stelle die Stange auf Höhe des oberen Rückens ein, tritt darunter, lege sie auf dem Trapezmuskel ab und entracke sie mit etwa hüftbreitem Stand.",
+        "Beuge die Knie leicht an und lasse sie dort — das ist ein Scharnier, keine Kniebeuge.",
+        "Schiebe die Hüfte gerade nach hinten und lasse den Oberkörper nach vorn kippen; halte dabei den Rücken flach und den Kopf in Verlängerung der Wirbelsäule.",
+        "Stoppe, wenn du eine starke Dehnung in den Beinbeugern spürst und der Oberkörper etwa parallel zum Boden steht.",
+        "Schiebe die Hüfte nach vorn, um wieder aufzurichten, spanne oben das Gesäß an und wiederhole für die gewünschten Wiederholungen."
       ],
       "instructions_es": [
-        "De pie, sujeta las mancuernas a los lados con las palmas enfrentadas.",
-        "Sube las mancuernas manteniendo las palmas hacia adentro.",
-        "Aprieta en la parte alta y baja de forma controlada.",
-        "Repite."
+        "Coloca la barra a la altura de la espalda alta, métete debajo y apóyala sobre los trapecios; desengánchala con los pies al ancho de las caderas.",
+        "Flexiona ligeramente las rodillas y déjalas así: esto es una bisagra, no una sentadilla.",
+        "Empuja las caderas rectas hacia atrás y deja que el torso se incline hacia delante, con la espalda plana y la cabeza en línea con la columna.",
+        "Detente cuando sientas un estiramiento fuerte en los isquiotibiales, con el torso cerca de la paralela al suelo.",
+        "Lleva las caderas hacia delante para volver a erguirte, aprieta los glúteos arriba y repite las repeticiones deseadas."
       ],
       "tips_en": [
-        "Keep your elbows pinned to your sides throughout.",
-        "Keep your wrists straight and rigid throughout the curl.",
-        "Avoid leaning back or swinging the weights up."
+        "Use much less weight than you would for a squat. The bar is a long way from your hips at the bottom, and that lever, not the number on the bar, is what the exercise costs you.",
+        "Hips back, not chest down. If your torso drops without your hips travelling backwards you are bending your spine instead of hinging at the hip.",
+        "Let the range of motion end where your back would start to round. Depth on a good morning is set by your hamstrings, and the machine will happily take you past that point."
       ],
       "tips_de": [
-        "Halte die Ellbogen fest am Körper, ohne sie vorzuschieben.",
-        "Arbeite ohne Schwung aus Oberkörper oder Hüfte.",
-        "Behalte die Handgelenke gerade in Verlängerung der Unterarme."
+        "Nimm deutlich weniger Gewicht als bei einer Kniebeuge. Die Stange ist unten weit von deiner Hüfte entfernt, und dieser Hebel — nicht die Zahl auf der Stange — ist der eigentliche Preis der Übung.",
+        "Hüfte nach hinten, nicht Brust nach unten. Sinkt der Oberkörper, ohne dass die Hüfte nach hinten wandert, beugst du die Wirbelsäule statt in der Hüfte zu scharnieren.",
+        "Beende den Bewegungsumfang dort, wo dein Rücken rund zu werden beginnt. Die Tiefe beim Good Morning bestimmen deine Beinbeuger — die Maschine bringt dich bereitwillig darüber hinaus."
       ],
       "tips_es": [
-        "Mantén los codos pegados al torso durante todo el recorrido.",
-        "Evita balancear el cuerpo para impulsar las mancuernas.",
-        "Las muñecas van firmes y neutras durante todo el curl."
+        "Usa mucho menos peso del que usarías en una sentadilla. Abajo, la barra queda muy lejos de tus caderas, y ese brazo de palanca, no el número en la barra, es lo que cuesta el ejercicio.",
+        "Caderas atrás, no pecho abajo. Si el torso baja sin que las caderas retrocedan, estás flexionando la columna en lugar de hacer bisagra en la cadera.",
+        "Termina el recorrido donde tu espalda empezaría a redondearse. En un buenos días la profundidad la marcan tus isquiotibiales, y la máquina te llevará encantada más allá de ese punto."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hammer-curl-start.webp",
-          "peak": "images/flat/hammer-curl-peak.webp"
+          "start": "images/flat/smith-machine-good-morning-start.webp",
+          "peak": "images/flat/smith-machine-good-morning-peak.webp"
         }
       }
     },
     {
-      "id": "handstand-push-ups",
-      "name_en": "Handstand Push Ups",
-      "name_de": "Handstand Push-Ups",
-      "name_es": "Flexiones en Pino",
-      "description_en": "An inverted press against a wall, lowering the head to the floor and pressing back up to a full handstand.",
-      "description_de": "Ein Drücken über Kopf im Handstand an der Wand: Der Kopf wird zum Boden abgesenkt und der Körper zurück in den vollen Handstand gedrückt.",
-      "description_es": "Un empuje invertido contra la pared, bajando la cabeza hacia el suelo y empujando de vuelta hasta el pino completo.",
+      "id": "smith-machine-hip-thrust",
+      "name_en": "Smith Machine Hip Thrust",
+      "name_de": "Hip Thrust an der Smith-Maschine",
+      "name_es": "Hip Thrust en Máquina Smith",
+      "description_en": "A hip thrust with the bar running in the Smith machine guides, so the load travels in a fixed vertical line across the hips while the shoulders stay supported on a bench.",
+      "description_de": "Ein Hip Thrust mit der Stange in den Führungen der Smith-Maschine, sodass die Last auf einer festen senkrechten Bahn über die Hüfte läuft, während die Schultern auf einer Bank aufliegen.",
+      "description_es": "Un empuje de cadera con la barra en las guías de la máquina Smith, de modo que la carga recorre una línea vertical fija sobre las caderas mientras los hombros quedan apoyados en un banco.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "body_part": "shoulders",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "gluteus_maximus",
+        "gluteus_medius"
       ],
       "secondary_muscles": [
-        "lateral_deltoid",
-        "rectus_abdominis",
-        "trapezius"
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "knee_safe",
+        "leg_day",
         "lower_back_safe",
-        "no_axial_load"
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load",
+        "requires_bench"
       ],
-      "variation_group": "push-up",
+      "variation_group": "hip-thrust",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Kick up into a handstand against a wall with hands shoulder-width apart.",
-        "Brace your core and keep your body straight.",
-        "Lower your head toward the floor by bending your elbows.",
-        "Stop just before your head touches the ground.",
-        "Press through your hands to return to full handstand.",
-        "Repeat for the desired number of reps."
+        "Set a flat bench inside the Smith machine, parallel to the bar and positioned so the bar will sit over your hip crease.",
+        "Set the bar low enough that you can get under it while seated on the floor, then sit with your upper back against the bench.",
+        "Roll the bar over your hips, pad it if you need to, and unhook it with your feet flat and about hip-width apart.",
+        "Drive through your heels and extend your hips until your thighs and torso form a straight line, squeezing the glutes at the top.",
+        "Lower your hips under control until they are just off the floor, and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Schwinge dich in einen Handstand an der Wand, Hände schulterbreit.",
-        "Spanne den Rumpf an und halte den Körper gerade.",
-        "Senke den Kopf durch Beugen der Ellbogen zum Boden.",
-        "Stoppe kurz vor dem Bodenkontakt des Kopfes.",
-        "Drücke durch die Hände zurück in den vollen Handstand.",
-        "Für die gewünschte Wiederholungszahl wiederholen."
+        "Stelle eine Flachbank parallel zur Stange in die Smith-Maschine, so positioniert, dass die Stange über deiner Hüftbeuge liegt.",
+        "Setze die Stange tief genug, dass du am Boden sitzend darunter kommst, und lehne dich mit dem oberen Rücken an die Bank.",
+        "Rolle die Stange über deine Hüfte, polstere sie bei Bedarf und hake sie aus, die Füße flach und etwa hüftbreit.",
+        "Drücke über die Fersen und strecke die Hüfte, bis Oberschenkel und Oberkörper eine Linie bilden, mit fester Anspannung der Gesäßmuskeln oben.",
+        "Senke die Hüfte kontrolliert ab, bis sie knapp über dem Boden ist, und wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Sube a un pino contra la pared con las manos a la anchura de los hombros.",
-        "Contrae el core y mantén el cuerpo recto.",
-        "Baja la cabeza hacia el suelo flexionando los codos.",
-        "Detente justo antes de que la cabeza toque el suelo.",
-        "Empuja con las manos para volver al pino completo.",
-        "Repite el número de repeticiones deseado."
+        "Coloca un banco plano dentro de la máquina Smith, paralelo a la barra y situado de forma que la barra quede sobre el pliegue de tu cadera.",
+        "Baja la barra lo suficiente para poder pasar por debajo sentado en el suelo, y apoya la parte alta de la espalda en el banco.",
+        "Rueda la barra sobre las caderas, ponle una almohadilla si la necesitas y desengánchala, con los pies planos y a la anchura de las caderas.",
+        "Empuja con los talones y extiende las caderas hasta que muslos y torso formen una línea recta, apretando los glúteos arriba.",
+        "Baja las caderas de forma controlada hasta quedar justo por encima del suelo y repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your elbows at roughly 45 degrees rather than flared wide.",
-        "Brace your core so your back does not arch away from the wall.",
-        "Build up through pike push-ups and partial ranges first."
+        "Line the bench up before you load the bar. The bar can only move straight up and down, so if the bench is out of place the bar lands on your stomach or your thighs and there is no adjusting mid-set.",
+        "Set the safety stops where the bar sits at the bottom of your range. Getting out from under a loaded Smith bar on the floor is awkward, and the stops make it a non-event.",
+        "Look at a point in front of you rather than at the ceiling. Keeping the chin tucked stops the movement turning into a lower-back arch at lockout."
       ],
       "tips_de": [
-        "Halte die Ellbogen in etwa 45 Grad, statt sie weit nach außen zu drehen.",
-        "Spanne den Rumpf an, damit dein Rücken nicht von der Wand weg ins Hohlkreuz fällt.",
-        "Baue dich über Pike-Liegestütze und Teilwiederholungen auf."
+        "Richte die Bank aus, bevor du die Stange belädst. Die Stange bewegt sich nur senkrecht — steht die Bank falsch, landet die Stange auf dem Bauch oder den Oberschenkeln, und mitten im Satz lässt sich das nicht korrigieren.",
+        "Setze die Sicherheitsablagen dorthin, wo die Stange am Ende des Bewegungsumfangs liegt. Unter einer beladenen Smith-Stange am Boden hervorzukommen ist unbequem, mit Ablagen ist es kein Thema.",
+        "Schaue auf einen Punkt vor dir statt an die Decke. Ein leicht angezogenes Kinn verhindert, dass die Bewegung oben in ein Hohlkreuz kippt."
       ],
-      "tips_es": [
-        "Mantén los codos a unos 45 grados en lugar de abrirlos por completo.",
-        "Contrae el core para que la espalda no se arquee alejándose de la pared.",
-        "Progresa primero con flexiones pike y rangos parciales."
+      "tips_es": [
+        "Alinea el banco antes de cargar la barra. La barra solo sube y baja en vertical, así que si el banco está desplazado la barra acaba sobre el abdomen o los muslos, y a mitad de serie no hay forma de corregirlo.",
+        "Pon los topes de seguridad donde queda la barra al final del recorrido. Salir de debajo de una barra Smith cargada estando en el suelo es incómodo, y con los topes deja de ser un problema.",
+        "Mira a un punto por delante de ti en lugar de al techo. Mantener la barbilla recogida evita que el movimiento acabe en un arqueo lumbar al bloquear arriba."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/handstand-push-ups-start.webp",
-          "peak": "images/flat/handstand-push-ups-peak.webp"
+          "start": "images/flat/smith-machine-hip-thrust-start.webp",
+          "peak": "images/flat/smith-machine-hip-thrust-peak.webp"
         }
       }
     },
     {
-      "id": "hang-clean",
-      "name_en": "Hang Clean",
-      "name_de": "Hang Clean",
-      "name_es": "Cargada desde Colgante",
-      "description_en": "A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.",
-      "description_de": "Eine Clean-Variante, die mit der Langhantel an den Oberschenkeln beginnt und explosive Streckung sowie ein schnelles Fangen trainiert.",
-      "description_es": "Una variante de la cargada que comienza con la barra a la altura de los muslos, entrenando la triple extensión explosiva y una recepción rápida.",
-      "category": "olympic",
-      "force_type": "dynamic",
+      "id": "smith-machine-incline-bench-press",
+      "name_en": "Smith Machine Incline Bench Press",
+      "name_de": "Smith Machine Schrägbankdrücken",
+      "name_es": "Press Inclinado en Máquina Smith",
+      "description_en": "An incline press in the Smith machine, guiding the bar to target the upper chest and front delts.",
+      "description_de": "Ein Schrägbankdrücken an der Multipresse, das die obere Brust und die vordere Schulter mit geführter Stange trainiert.",
+      "description_es": "Un press inclinado en máquina Smith que enfatiza la parte superior del pecho y los deltoides anteriores con una trayectoria guiada.",
+      "category": "strength",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "full_body",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "chest",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps",
-        "trapezius"
+        "anterior_deltoid",
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "erector_spinae",
-        "hamstrings"
+        "triceps_brachii"
       ],
       "goals": [
-        "power",
+        "hypertrophy",
         "strength"
       ],
-      "variation_group": "clean",
+      "tags": [
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe",
+        "requires_bench"
+      ],
+      "variation_group": "bench-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding a barbell with a shoulder-width grip at your thighs.",
-        "Hinge at the hips to lower the bar just above your knees.",
-        "Explosively extend your hips, knees, and ankles.",
-        "Shrug your shoulders and pull the bar up.",
-        "Catch the bar on your front shoulders in a quarter squat.",
-        "Stand tall, then return to the hang position."
+        "Set an incline bench at 30-45 degrees inside a Smith machine.",
+        "Lie back and grip the bar slightly wider than shoulder-width.",
+        "Unrack and lower the bar to your upper chest.",
+        "Pause briefly at the bottom.",
+        "Press the bar back up until your arms are extended.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stehe aufrecht und halte eine Langhantel mit schulterbreitem Griff an den Oberschenkeln.",
-        "Beuge an den Hüften, um die Stange knapp über die Knie zu senken.",
-        "Strecke Hüften, Knie und Knöchel explosiv.",
-        "Zucke mit den Schultern und ziehe die Stange hoch.",
-        "Fange die Stange auf den vorderen Schultern in einer Viertelkniebeuge.",
-        "Stehe gerade, dann kehre in die Hangposition zurück."
+        "Stelle eine Schrägbank auf 30–45 Grad im Smith Machine ein.",
+        "Lege dich zurück und greife die Stange etwas breiter als schulterbreit.",
+        "Entracke die Stange und senke sie zur Oberbrustmuskulatur.",
+        "Kurz unten pausieren.",
+        "Drücke die Stange zurück nach oben, bis die Arme gestreckt sind.",
+        "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "De pie, sujeta la barra con agarre a la anchura de los hombros a la altura de los muslos.",
-        "Realiza una bisagra de cadera para bajar la barra justo por encima de las rodillas.",
-        "Extiende caderas, rodillas y tobillos de forma explosiva.",
-        "Encoge los hombros y tira de la barra hacia arriba.",
-        "Recibe la barra sobre los deltoides frontales en un cuarto de sentadilla.",
-        "Ponte erguido y luego vuelve a la posición de colgante."
+        "Ajusta un banco inclinado a 30-45 grados dentro de la máquina Smith.",
+        "Recuéstate y agarra la barra ligeramente más ancho que el ancho de hombros.",
+        "Desbloquea y baja la barra hasta la parte superior del pecho.",
+        "Haz una breve pausa en la parte inferior.",
+        "Empuja la barra hacia arriba hasta extender los brazos.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Hinge to just above the knees before exploding upward.",
-        "Shrug and pull the bar up close to your body.",
-        "Catch the bar on your shoulders in a quarter squat."
+        "Position the bench so the bar lands on the upper chest, not the throat.",
+        "Stack your wrists directly above your elbows.",
+        "Avoid driving your head forward off the bench as you press."
       ],
       "tips_de": [
-        "Beuge die Hüfte bis knapp über die Knie, bevor du explosiv nach oben gehst.",
-        "Zucke mit den Schultern und ziehe die Hantel nah am Körper hoch.",
-        "Fange die Hantel in einer Viertelkniebeuge auf den Schultern."
+        "Schiebe die Bank so unter die Stange, dass sie die obere Brust trifft.",
+        "Halte das Gesäß während des Drückens auf der Bank.",
+        "Lass die Stange nicht auf der Brust abprallen."
       ],
       "tips_es": [
-        "Flexiona las caderas hasta justo por encima de las rodillas antes de explotar hacia arriba.",
-        "Encoge los hombros y tira de la barra cerca del cuerpo.",
-        "Recibe la barra sobre los hombros en un cuarto de sentadilla."
+        "Ajusta la posición del banco para que la barra llegue a la parte alta del pecho.",
+        "Baja la barra sin rebotarla en el pecho.",
+        "Mantén los glúteos en el banco y los pies bien apoyados."
       ],
-      "met": 8.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hang-clean-start.webp",
-          "peak": "images/flat/hang-clean-peak.webp"
+          "start": "images/flat/smith-machine-incline-bench-press-start.webp",
+          "peak": "images/flat/smith-machine-incline-bench-press-peak.webp"
         }
       }
     },
     {
-      "id": "hang-power-clean",
-      "name_en": "Hang Power Clean",
-      "name_de": "Hang Power Clean",
-      "name_es": "Power Clean desde Colgante",
-      "description_en": "A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.",
-      "description_de": "Ein Clean aus dem Hang, der in einer Teilkniebeuge gefangen wird und explosive Kraft aufbaut, ohne in die volle Kniebeuge zu gehen.",
-      "description_es": "Una cargada desde el colgado recibida en una sentadilla parcial, que desarrolla potencia explosiva sin bajar a una sentadilla completa.",
-      "category": "olympic",
-      "force_type": "dynamic",
+      "id": "smith-machine-rdl",
+      "name_en": "Smith Machine Romanian Deadlift",
+      "name_de": "Smith Machine Romanian Deadlift",
+      "name_es": "Peso Muerto Rumano en Máquina Smith",
+      "description_en": "A Romanian deadlift performed on a Smith machine, fixing the bar path so you can focus on the hip hinge and posterior-chain stretch.",
+      "description_de": "Ein Romanian Deadlift im Smith Machine, das die Stangenbahn fixiert, sodass du dich ganz auf das Hüftgelenkscharnier und den Posterior-Chain-Stretch konzentrieren kannst.",
+      "description_es": "Un peso muerto rumano realizado en la máquina Smith, que fija la trayectoria de la barra para que puedas concentrarte en la bisagra de cadera y el estiramiento de la cadena posterior.",
+      "category": "strength",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "full_body",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps",
-        "trapezius"
+        "hamstrings"
       ],
       "secondary_muscles": [
         "erector_spinae",
-        "hamstrings"
+        "gluteus_maximus",
+        "trapezius"
       ],
       "goals": [
-        "power",
+        "hypertrophy",
         "strength"
       ],
-      "variation_group": "clean",
+      "tags": [
+        "leg_day"
+      ],
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with feet hip-width apart holding a barbell at your thighs.",
-        "Hinge at the hips to lower the bar to just above the knees.",
-        "Drive through your hips and legs explosively.",
-        "Pull the bar up and catch it on your front shoulders in a partial squat.",
-        "Stand tall with the bar racked on your shoulders.",
-        "Lower the bar back to the hang position."
+        "Set the Smith machine bar at mid-thigh height and stand directly underneath with feet hip-width.",
+        "Unrack the bar with an overhand grip just outside the hips.",
+        "Push the hips back while letting the bar slide down the front of the legs.",
+        "Go until you feel a deep hamstring stretch, with a flat back and a soft knee bend.",
+        "Drive the hips forward to return to standing, keeping the bar close to the body.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Stehe hüftbreit mit einer Langhantel an den Oberschenkeln.",
-        "Beuge an den Hüften, um die Stange knapp über die Knie zu senken.",
-        "Treibe Hüften und Beine explosiv durch.",
-        "Ziehe die Stange hoch und fange sie auf den vorderen Schultern in einer partiellen Kniebeuge.",
-        "Stehe gerade mit der Stange auf den Schultern.",
-        "Senke die Stange zurück in die Hangposition."
+        "Stelle die Smith-Machine-Stange auf mittlere Oberschenkelhöhe ein und stehe hüftbreit darunter.",
+        "Entracke die Stange mit einem Obergriff knapp außerhalb der Hüften.",
+        "Schiebe die Hüften nach hinten und lass die Stange an der Vorderseite der Beine entlanggleiten.",
+        "Gehe so weit, bis du einen tiefen Stretch in den Beinbeugern spürst – Rücken gerade, Knie leicht gebeugt.",
+        "Treibe die Hüften nach vorne, um aufzustehen, und halte die Stange körpernah.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "De pie con los pies a la anchura de las caderas sujetando la barra a la altura de los muslos.",
-        "Realiza una bisagra de cadera para bajar la barra justo por encima de las rodillas.",
-        "Extiende caderas y piernas de forma explosiva.",
-        "Tira de la barra hacia arriba y recíbela sobre los deltoides frontales en una sentadilla parcial.",
-        "Ponte erguido con la barra apoyada en los hombros.",
-        "Baja la barra de vuelta a la posición de colgante."
+        "Ajusta la barra de la máquina Smith a la altura de la mitad del muslo y colócate directamente debajo con los pies al ancho de las caderas.",
+        "Desbloquea la barra con agarre en pronación justo por fuera de las caderas.",
+        "Empuja las caderas hacia atrás mientras deslizas la barra por la parte delantera de las piernas.",
+        "Baja hasta sentir un estiramiento profundo en los isquiotibiales, con la espalda plana y las rodillas ligeramente flexionadas.",
+        "Empuja las caderas hacia adelante para volver a la posición de pie, manteniendo la barra cerca del cuerpo.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Drive through your hips and legs before the arms pull.",
-        "Receive the bar with your thighs above parallel.",
-        "Keep your back flat as you hinge to the start position."
+        "The bar is locked to a straight path — use that to groove the hinge pattern.",
+        "Do not round the lower back at the bottom; stop at the end of your hamstring range."
       ],
       "tips_de": [
-        "Treibe aus Hüfte und Beinen, bevor die Arme ziehen.",
-        "Fange die Hantel mit den Oberschenkeln oberhalb der Parallele.",
-        "Halte den Rücken flach, während du in die Startposition beugst."
+        "Die Stange ist auf eine gerade Bahn fixiert – nutze das, um das Scharniermuster zu verinnerlichen.",
+        "Runde den unteren Rücken nicht am Umkehrpunkt; höre am Ende deines Hamstring-Bereichs auf."
       ],
       "tips_es": [
-        "Impulsa con caderas y piernas antes de que tiren los brazos.",
-        "Recibe la barra con los muslos por encima de la paralela.",
-        "Mantén la espalda plana al flexionar hacia la posición inicial."
+        "La barra está guiada en una trayectoria recta — úsala para perfeccionar el patrón de bisagra.",
+        "No redondees la zona lumbar al bajar; detente al final del rango de los isquiotibiales."
       ],
-      "met": 8.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hang-power-clean-start.webp",
-          "peak": "images/flat/hang-power-clean-peak.webp"
+          "start": "images/flat/smith-machine-rdl-start.webp",
+          "peak": "images/flat/smith-machine-rdl-peak.webp"
         }
       }
     },
     {
-      "id": "hanging-knee-raise",
-      "name_en": "Hanging Knee Raise",
-      "name_de": "Hängendes Knieheben",
-      "name_es": "Elevación de Rodillas Colgado",
-      "description_en": "A hanging core exercise on a pull-up bar that targets the lower abs and hip flexors with bent knees.",
-      "description_de": "Eine Hängekernübung an der Klimmzugstange für die untere Bauchmuskulatur und Hüftbeuger mit angewinkelten Knien.",
-      "description_es": "Un ejercicio de core colgado de una barra que trabaja el abdomen bajo y los flexores de cadera con rodillas dobladas.",
+      "id": "smith-machine-reverse-grip-bent-over-row",
+      "name_en": "Smith Machine Reverse Grip Bent Over Row",
+      "name_de": "Smith Machine Reverse Grip Bent Over Row",
+      "name_es": "Remo Inclinado con Agarre Inverso en Máquina Smith",
+      "description_en": "An underhand-grip row performed in the Smith machine, biasing the lower lats and biceps on a guided bar path.",
+      "description_de": "Ein vorgebeugtes Rudern im Untergriff an der Multipresse, das den Latissimus betont und den Bizeps stark einbindet.",
+      "description_es": "Un remo inclinado con agarre supino en máquina Smith, que dirige el trabajo a los dorsales y bíceps.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "pull_up_bar",
-      "body_part": "core",
+      "equipment": "smith_machine",
+      "body_part": "back",
       "primary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "biceps_brachii",
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "forearm_flexors",
-        "obliques"
+        "erector_spinae",
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "core_focus"
+        "knee_safe",
+        "shoulder_safe"
       ],
+      "variation_group": "row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hang from a pull-up bar with an overhand grip, arms fully extended.",
-        "Engage your core and raise your knees toward your chest.",
-        "Hold briefly at the top.",
-        "Lower your legs slowly back to the starting position.",
-        "Repeat for the desired reps."
+        "Stand inside a Smith machine and grip the bar with an underhand grip.",
+        "Hinge forward at the hips until your torso is about 45 degrees.",
+        "Keep your back flat and core braced.",
+        "Pull the bar toward your lower abdomen.",
+        "Squeeze your lats and shoulder blades at the top.",
+        "Lower the bar under control and repeat."
       ],
       "instructions_de": [
-        "Hänge an der Klimmzugstange mit Obergriff, Arme vollständig gestreckt.",
-        "Aktiviere den Rumpf und hebe die Knie zur Brust.",
-        "Kurz oben halten.",
-        "Beine langsam zur Ausgangsposition absenken.",
-        "Gewünschte Wiederholungsanzahl ausführen."
+        "Stehe im Smith Machine und greife die Stange mit einem Untergriff.",
+        "Beuge die Hüfte, bis der Oberkörper ca. 45 Grad geneigt ist.",
+        "Halte den Rücken gerade und die Körpermitte angespannt.",
+        "Ziehe die Stange zum unteren Bauch.",
+        "Spanne Latissimus und Schulterblätter oben an.",
+        "Senke die Stange kontrolliert ab und wiederhole."
       ],
       "instructions_es": [
-        "Cuélgate de una barra con agarre prono y los brazos completamente extendidos.",
-        "Activa el core y sube las rodillas hacia el pecho.",
-        "Mantén brevemente arriba.",
-        "Baja las piernas despacio a la posición inicial.",
-        "Repite el número de repeticiones deseado."
+        "De pie dentro de la máquina Smith y agarra la barra con agarre en supinación.",
+        "Bisagra hacia adelante en las caderas hasta que el torso esté aproximadamente a 45 grados.",
+        "Mantén la espalda plana y el core contraído.",
+        "Tira de la barra hacia el abdomen inferior.",
+        "Aprieta los dorsales y los omóplatos en la parte superior.",
+        "Baja la barra con control y repite."
       ],
       "tips_en": [
-        "Avoid swinging — initiate the movement from your core.",
-        "Exhale as you raise your knees.",
-        "Progress to straight-leg raises when this feels easy."
+        "Keep your wrists straight under the underhand grip.",
+        "Drive your elbows back close to your sides.",
+        "Avoid rising out of the hinge to cheat the bar up."
       ],
       "tips_de": [
-        "Schwingen vermeiden — die Bewegung vom Rumpf einleiten.",
-        "Beim Heben der Knie ausatmen.",
-        "Wenn die Übung leicht wird, zu geraden Beinen wechseln."
+        "Halte die Handgelenke gerade und den Griff fest.",
+        "Lass die Schultern beim Ziehen nicht zu den Ohren wandern.",
+        "Halte die Vorbeuge über alle Wiederholungen konstant."
       ],
       "tips_es": [
-        "Evita el balanceo — inicia el movimiento desde el core.",
-        "Exhala al subir las rodillas.",
-        "Progresa a elevaciones de piernas rectas cuando esto resulte fácil."
+        "Mantén las muñecas rectas; el agarre supino las carga más.",
+        "No conviertas el remo en un curl; tira con la espalda.",
+        "Evita incorporarte al tirar; el torso mantiene su inclinación."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hanging-knee-raise-start.webp",
-          "peak": "images/flat/hanging-knee-raise-peak.webp"
+          "start": "images/flat/smith-machine-reverse-grip-bent-over-row-start.webp",
+          "peak": "images/flat/smith-machine-reverse-grip-bent-over-row-peak.webp"
         }
       }
     },
     {
-      "id": "hanging-leg-raise",
-      "name_en": "Hanging Leg Raise",
-      "name_de": "Hängendes Beinheben",
-      "name_es": "Elevación de Piernas Colgado",
-      "description_en": "An advanced core exercise performed hanging from a bar.",
-      "description_de": "Eine fortgeschrittene Rumpfübung, hängend an einer Stange ausgeführt.",
-      "description_es": "Un ejercicio avanzado de core realizado colgado de una barra.",
+      "id": "smith-machine-reverse-lunge",
+      "name_en": "Smith Machine Reverse Lunge",
+      "name_de": "Smith Machine Ausfallschritt rückwärts",
+      "name_es": "Zancada Inversa en Máquina Smith",
+      "description_en": "A reverse lunge under a Smith machine bar, stepping one foot back into the lunge and returning it to standing each repetition while the guided bar holds the load steady.",
+      "description_de": "Ein rückwärtiger Ausfallschritt unter der Smith-Machine-Stange: Ein Fuß tritt in den Ausfallschritt zurück und kehrt in jeder Wiederholung zum Stand zurück, während die geführte Stange die Last stabil hält.",
+      "description_es": "Una zancada inversa bajo la barra de la máquina Smith, dando un paso atrás con un pie y devolviéndolo a la posición de pie en cada repetición mientras la barra guiada mantiene la carga estable.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "pull_up_bar",
-      "body_part": "core",
+      "equipment": "smith_machine",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "obliques"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "core",
-        "lower_back_safe",
+        "leg_day",
         "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "shoulder_safe"
       ],
-      "variation_group": "leg-raise",
-      "is_unilateral": false,
+      "variation_group": "lunge",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hang from a pull-up bar with an overhand grip.",
-        "Raise your legs in front of you until they are parallel to the floor.",
-        "Hold briefly, then lower with control.",
-        "Avoid swinging.",
-        "Repeat."
+        "Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips.",
+        "Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot.",
+        "Stop when the rear knee is just short of the floor and the front thigh is roughly parallel to it.",
+        "Push through the front heel and bring the rear foot back to standing under the bar.",
+        "Complete all the repetitions on one side, or alternate legs, then switch."
       ],
       "instructions_de": [
-        "Hänge an einer Klimmzugstange mit Obergriff.",
-        "Hebe die Beine vor dir an, bis sie parallel zum Boden sind.",
-        "Kurz halten, dann kontrolliert absenken.",
-        "Schwingen vermeiden.",
-        "Wiederholen."
+        "Stelle die Stange so ein, dass sie im Stand auf dem oberen Trapezmuskel liegt, und entracke sie mit den Füßen unter der Hüfte.",
+        "Tritt mit einem Fuß gerade nach hinten und senke das hintere Knie Richtung Boden ab; das vordere Schienbein bleibt senkrecht und das meiste Gewicht auf dem vorderen Fuß.",
+        "Stoppe, wenn das hintere Knie knapp über dem Boden ist und der vordere Oberschenkel ungefähr parallel dazu steht.",
+        "Drücke über die vordere Ferse und bringe den hinteren Fuß zurück in den Stand unter der Stange.",
+        "Absolviere alle Wiederholungen auf einer Seite oder wechsle die Beine ab, dann Seitenwechsel."
       ],
       "instructions_es": [
-        "Cuélgate de una barra de dominadas con agarre prono.",
-        "Sube las piernas hacia adelante hasta que queden paralelas al suelo.",
-        "Mantén brevemente y baja de forma controlada.",
-        "Evita balancearte.",
-        "Repite."
+        "Coloca la barra de modo que descanse sobre los trapecios altos al estar de pie y desengánchala con los pies bajo las caderas.",
+        "Da un paso recto hacia atrás con un pie y baja la rodilla trasera hacia el suelo, manteniendo la tibia delantera vertical y la mayor parte del peso en el pie delantero.",
+        "Detente cuando la rodilla trasera esté a punto de tocar el suelo y el muslo delantero quede aproximadamente paralelo a él.",
+        "Empuja con el talón delantero y devuelve el pie trasero a la posición de pie bajo la barra.",
+        "Completa todas las repeticiones de un lado, o alterna piernas, y luego cambia."
       ],
       "tips_en": [
-        "Curl your pelvis up at the top to fully engage your abs.",
-        "Keep your shoulders engaged rather than hanging passively.",
-        "Bend your knees to make the movement easier if needed."
+        "Step back far enough. A short step puts the front knee well past the toes, which the fixed bar path will not let you correct once you are loaded.",
+        "The stepping foot does the travelling; the front foot does not move at all. If it shifts between reps, your step is too long or too short.",
+        "The rack removes the balance, not the load -- keep the trunk braced and stand up out of the bottom rather than leaning back into the bar."
       ],
       "tips_de": [
-        "Kippe das Becken oben leicht nach hinten, um die Bauchmuskeln stärker zu aktivieren.",
-        "Senke die Beine langsam ab, statt sie fallen zu lassen.",
-        "Beuge die Knie, wenn gestreckte Beine noch zu schwer sind."
+        "Tritt weit genug zurück. Ein kurzer Schritt bringt das vordere Knie deutlich über die Zehen, und unter Last lässt dich die fixe Stangenbahn das nicht mehr korrigieren.",
+        "Der zurücktretende Fuß macht die ganze Strecke; der vordere Fuß bewegt sich überhaupt nicht. Verrutscht er zwischen den Wiederholungen, ist dein Schritt zu lang oder zu kurz.",
+        "Das Gestell nimmt dir das Gleichgewicht ab, nicht die Last — halte den Rumpf fest und stehe aus der tiefen Position auf, statt dich in die Stange zurückzulehnen."
       ],
       "tips_es": [
-        "Inclina la pelvis hacia atrás al subir las piernas.",
-        "Empieza cada repetición desde una posición completamente quieta.",
-        "Flexiona las rodillas si con las piernas rectas resulta demasiado difícil."
+        "Da un paso atrás lo bastante largo. Un paso corto lleva la rodilla delantera muy por delante de los dedos, y la trayectoria fija de la barra no te dejará corregirlo una vez cargado.",
+        "El pie que se desplaza hace todo el recorrido; el pie delantero no se mueve en absoluto. Si cambia de sitio entre repeticiones, tu paso es demasiado largo o demasiado corto.",
+        "La máquina te quita el equilibrio, no la carga: mantén el tronco firme y levántate desde abajo en lugar de recostarte contra la barra."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hanging-leg-raise-start.webp",
-          "peak": "images/flat/hanging-leg-raise-peak.webp"
+          "start": "images/flat/smith-machine-reverse-lunge-start.webp",
+          "peak": "images/flat/smith-machine-reverse-lunge-peak.webp"
         }
-      }
-    },
-    {
-      "id": "heel-elevated-squat",
-      "name_en": "Heel-Elevated Squat",
-      "name_de": "Kniebeuge mit erhöhten Fersen",
-      "name_es": "Sentadilla con Talones Elevados",
-      "description_en": "A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.",
-      "description_de": "Eine Kniebeugevariante mit erhöhten Fersen für mehr Quadrizepsbeteiligung und verbesserte Kniebeugetiefe.",
-      "description_es": "Una variante de sentadilla con los talones elevados sobre discos para enfatizar los cuádriceps y mejorar la profundidad.",
+      }
+    },
+    {
+      "id": "smith-machine-shoulder-press",
+      "name_en": "Smith Machine Shoulder Press",
+      "name_de": "Smith-Maschine Schulterdrücken",
+      "name_es": "Press de Hombros en Máquina Smith",
+      "description_en": "An overhead press in the Smith machine, with the guided bar path providing stability for the shoulders.",
+      "description_de": "Ein Schulterdrücken an der Multipresse für die vordere und seitliche Schulter, bei dem die Stange in einer festen Bahn läuft.",
+      "description_es": "Un press vertical para deltoides en máquina Smith realizado sentado en un banco, con la barra estabilizada por los raíles.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_legs",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "anterior_deltoid",
+        "lateral_deltoid"
       ],
       "secondary_muscles": [
-        "adductors",
-        "erector_spinae",
-        "hamstrings"
+        "trapezius",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "leg_day"
+        "knee_safe",
+        "lower_back_safe",
+        "no_axial_load"
       ],
-      "variation_group": "squat",
+      "variation_group": "overhead-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Place weight plates or a wedge under your heels, feet shoulder-width apart.",
-        "Hold a barbell across your upper back or hold dumbbells at your sides.",
-        "Brace your core and descend into a squat, keeping your torso upright.",
-        "Squat until thighs are parallel to the floor or lower.",
-        "Drive through your feet to return to the starting position."
+        "Sit on a bench positioned inside a Smith machine.",
+        "Grip the bar slightly wider than shoulder-width at shoulder level.",
+        "Unrack the bar and press it overhead until your arms are extended.",
+        "Lower the bar back to shoulder level under control.",
+        "Keep your core tight throughout.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stelle Gewichtsscheiben oder einen Keil unter die Fersen, Füße schulterbreit.",
-        "Halte eine Hantelstange auf dem oberen Rücken oder Kurzhanteln an den Seiten.",
-        "Rumpf anspannen und in die Kniebeuge absenken, Oberkörper aufrecht halten.",
-        "Bis die Oberschenkel parallel zum Boden sind oder tiefer gehen.",
-        "Durch die Füße drücken, um zur Ausgangsposition zurückzukehren."
+        "Setze dich auf eine Bank innerhalb der Smith-Maschine.",
+        "Greife die Stange etwas breiter als schulterbreit auf Schulterhöhe.",
+        "Entracke die Stange und drücke sie senkrecht nach oben, bis die Arme gestreckt sind.",
+        "Führe die Stange kontrolliert zurück auf Schulterhöhe.",
+        "Halte den Core während der gesamten Bewegung angespannt.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca discos de peso o una cuña bajo los talones, pies al ancho de los hombros.",
-        "Sostén una barra en la parte superior de la espalda o mancuernas a los lados.",
-        "Activa el core y baja en sentadilla manteniendo el torso erguido.",
-        "Baja hasta que los muslos estén paralelos al suelo o más abajo.",
-        "Empuja a través de los pies para volver a la posición inicial."
+        "Siéntate en un banco colocado dentro de una máquina Smith.",
+        "Agarra la barra ligeramente más ancha que el ancho de los hombros a la altura de los hombros.",
+        "Desrackea la barra y empújala por encima de la cabeza hasta que los brazos estén extendidos.",
+        "Baja la barra de vuelta a la altura de los hombros de forma controlada.",
+        "Mantén el core contraído durante todo el ejercicio.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "The elevated heels allow a more upright torso and greater knee travel.",
-        "Keep your knees tracking over your toes throughout.",
-        "Start with a small heel elevation and increase as mobility improves."
+        "Sit directly under the bar path before unracking.",
+        "Tilt your head back slightly as the bar passes your face.",
+        "Avoid flaring your ribs as the bar travels overhead."
       ],
       "tips_de": [
-        "Die erhöhten Fersen ermöglichen einen aufrechteren Oberkörper und mehr Kniebewegung.",
-        "Knie während der gesamten Übung über den Zehen halten.",
-        "Mit einer kleinen Erhöhung beginnen und steigern, wenn die Mobilität zunimmt."
+        "Drücke die Füße fest in den Boden für einen stabilen Sitz.",
+        "Greife die Stange symmetrisch, damit beide Schultern gleich arbeiten.",
+        "Vermeide ein starkes Hohlkreuz beim Drücken über Kopf."
       ],
       "tips_es": [
-        "Los talones elevados permiten un torso más erguido y mayor recorrido de rodilla.",
-        "Mantén las rodillas alineadas con los dedos del pie durante todo el movimiento.",
-        "Comienza con una elevación pequeña y auméntala a medida que mejore la movilidad."
+        "Sitúate de forma que la barra no roce la cabeza al subir.",
+        "Evita arquear la zona lumbar al empujar.",
+        "Suelta el aire en la subida de cada repetición."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/heel-elevated-squat-start.webp",
-          "peak": "images/flat/heel-elevated-squat-peak.webp"
+          "start": "images/flat/smith-machine-shoulder-press-start.webp",
+          "peak": "images/flat/smith-machine-shoulder-press-peak.webp"
         }
       }
     },
     {
-      "id": "hex-bar-deadlift",
-      "name_en": "Hex Bar Deadlift",
-      "name_de": "Hex-Bar Deadlift",
-      "name_es": "Peso Muerto con Barra Hexagonal",
-      "description_en": "A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.",
-      "description_de": "Ein Kreuzheben in der Hexbar (Trap Bar) — die zentrierte Last erlaubt einen aufrechteren, rückenfreundlicheren Zug.",
-      "description_es": "Un peso muerto de pie dentro de una barra hexagonal, manteniendo la carga centrada para un tirón más erguido y amable con la espalda.",
+      "id": "smith-machine-shrug",
+      "name_en": "Smith Machine Shrug",
+      "name_de": "Smith-Maschine Schulterzucken",
+      "name_es": "Encogimiento de Hombros en Máquina Smith",
+      "description_en": "A Smith machine isolation exercise elevating the shoulders to target the trapezius with a fixed bar path.",
+      "description_de": "Eine Isolationsübung für den Trapezmuskel an der Multipresse, bei der die Schultern mit geführter Stange angehoben werden.",
+      "description_es": "Un encogimiento de hombros en máquina Smith que aísla el trapecio sin necesidad de estabilizar la barra.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "trap_bar",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
       "body_part": "back",
       "primary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
-        "quadriceps"
+        "trapezius"
       ],
       "secondary_muscles": [
-        "forearm_flexors",
-        "hamstrings",
-        "trapezius"
+        "forearm_flexors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
+        "knee_safe",
+        "lower_back_safe",
         "shoulder_safe",
-        "knee_safe"
+        "no_axial_load"
       ],
-      "variation_group": "deadlift",
+      "variation_group": "shrug",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand inside a loaded trap bar with feet shoulder-width apart.",
-        "Hinge at the hips and knees to grip the handles.",
-        "Brace your core and set your back flat.",
-        "Drive through your heels and extend hips and knees to stand up.",
-        "Lock out at the top with shoulders pulled back.",
-        "Lower the bar back to the floor under control."
+        "Stand upright inside a Smith machine with the bar at thigh height.",
+        "Grip the bar slightly wider than shoulder-width with an overhand grip.",
+        "Unrack the bar and let it hang in front of your thighs.",
+        "Shrug your shoulders straight up toward your ears.",
+        "Hold the top for a moment, then lower slowly.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stehe in einer beladenen Trapezstange, Füße schulterbreit.",
-        "Beuge Hüften und Knie, um die Griffe zu fassen.",
-        "Spanne den Rumpf an und halte den Rücken flach.",
-        "Drücke durch die Fersen und strecke Hüften und Knie, um aufzustehen.",
-        "Oben mit zurückgezogenen Schultern lockoutten.",
-        "Senke die Stange kontrolliert zurück auf den Boden."
+        "Stehe aufrecht innerhalb der Smith-Maschine, Stange auf Oberschenkelhöhe.",
+        "Greife die Stange etwas breiter als schulterbreit mit Obergriff.",
+        "Entracke die Stange und lass sie vor den Oberschenkeln hängen.",
+        "Ziehe die Schultern gerade nach oben in Richtung Ohren.",
+        "Halte kurz oben, dann langsam absenken.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Colócate dentro de una barra trampa cargada con los pies a la anchura de los hombros.",
-        "Flexiona caderas y rodillas para agarrar las asas.",
-        "Contrae el core y mantén la espalda plana.",
-        "Empuja con los talones y extiende caderas y rodillas para ponerte erguido.",
-        "Bloquea en la parte alta con los hombros hacia atrás.",
-        "Baja la barra al suelo de forma controlada."
+        "Párate erguido dentro de una máquina Smith con la barra a la altura de los muslos.",
+        "Agarra la barra ligeramente más ancha que el ancho de los hombros con agarre prono.",
+        "Desrackea la barra y deja que cuelgue frente a tus muslos.",
+        "Encoge los hombros hacia arriba en dirección a las orejas.",
+        "Mantén la posición alta un momento, luego baja lentamente.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your chest up and back flat as you set your grip.",
-        "Push the floor away rather than yanking the bar with your back.",
-        "Stand fully upright at the top without leaning back."
+        "Keep your arms straight so the traps, not the biceps, do the work.",
+        "Lift straight up and down rather than rolling the shoulders.",
+        "Keep your neck neutral and avoid jutting the chin forward."
       ],
       "tips_de": [
-        "Halte die Brust oben und den Rücken flach, während du den Griff einstellst.",
-        "Drücke den Boden weg, statt die Stange mit dem Rücken hochzureißen.",
-        "Richte dich oben ganz auf, ohne dich zurückzulehnen."
+        "Zieh mit den Schultern, nicht mit gebeugten Armen.",
+        "Halte den Kopf neutral und den Blick geradeaus.",
+        "Stehe aufrecht, ohne dich gegen die Stange zu lehnen."
       ],
       "tips_es": [
-        "Mantén el pecho arriba y la espalda plana mientras ajustas el agarre.",
-        "Empuja el suelo en lugar de tirar de la barra con la espalda.",
-        "Ponte completamente erguido arriba sin inclinarte hacia atrás."
+        "Evita rotar los hombros; súbelos y bájalos en vertical.",
+        "No tires con los bíceps; los brazos solo sostienen la barra.",
+        "Mantén el cuello relajado y la mirada al frente."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/hex-bar-deadlift-start.webp",
-          "peak": "images/flat/hex-bar-deadlift-peak.webp"
+          "start": "images/flat/smith-machine-shrug-start.webp",
+          "peak": "images/flat/smith-machine-shrug-peak.webp"
         }
       }
     },
     {
-      "id": "high-plank",
-      "name_en": "High Plank",
-      "name_de": "High Plank",
-      "name_es": "Plancha Alta",
-      "description_en": "A plank variation with arms fully extended in a push-up position.",
-      "description_de": "Eine Plank-Variante mit vollständig gestreckten Armen in der Push-Up-Position.",
-      "description_es": "Una variación de plancha con los brazos totalmente extendidos en posición de push-up.",
+      "id": "smith-machine-split-squat",
+      "name_en": "Smith Machine Split Squat",
+      "name_de": "Smith Machine Ausfallschritt-Kniebeuge",
+      "name_es": "Sentadilla en Tijera en Máquina Smith",
+      "description_en": "A stationary split squat under a Smith machine bar, with the rear foot resting on the floor rather than a bench, so the guided path takes balance out of a single-leg movement.",
+      "description_de": "Eine stationäre Ausfallschritt-Kniebeuge unter der Smith-Machine-Stange, bei der der hintere Fuß auf dem Boden statt auf einer Bank steht — die geführte Bahn nimmt das Gleichgewicht aus einer einbeinigen Bewegung heraus.",
+      "description_es": "Una sentadilla en tijera estática bajo la barra de la máquina Smith, con el pie trasero apoyado en el suelo en lugar de un banco, de modo que la trayectoria guiada quita el equilibrio de un movimiento unilateral.",
       "category": "strength",
-      "force_type": "static",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "core",
+      "difficulty": "intermediate",
+      "equipment": "smith_machine",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "rectus_abdominis",
-        "transverse_abdominis"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "obliques"
+        "hamstrings"
       ],
       "goals": [
-        "endurance",
+        "hypertrophy",
         "strength"
       ],
       "tags": [
-        "core",
-        "calisthenics",
-        "lower_back_safe",
+        "leg_day",
         "knee_safe",
-        "no_axial_load",
         "shoulder_safe"
       ],
-      "variation_group": "plank",
-      "is_unilateral": false,
-      "is_bodyweight": true,
+      "variation_group": "squat",
+      "is_unilateral": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Start in a push-up position with arms fully extended.",
-        "Keep your body in a straight line from head to heels.",
-        "Brace your core and hold the position.",
-        "Breathe steadily throughout."
+        "Set the bar low enough that it will still clear your shoulders at the bottom of the rep, then step under it and rest it across your upper traps.",
+        "Unrack the bar and take a long stride forward with one foot, leaving the rear foot planted on the floor with the heel lifted.",
+        "Check that your front shin will stay roughly vertical when you descend; adjust the stride length before you start loading it.",
+        "Lower straight down by bending both knees until the rear knee is just above the floor and the front thigh is close to parallel.",
+        "Drive through the front heel to return to the start, keeping both feet in place, and repeat for the desired reps before switching sides."
       ],
       "instructions_de": [
-        "Beginne in der Push-Up-Position mit vollständig gestreckten Armen.",
-        "Halte den Körper in einer geraden Linie von Kopf bis Fersen.",
-        "Spanne den Rumpf an und halte die Position.",
-        "Gleichmäßig atmen."
+        "Stelle die Stange tief genug ein, dass sie am tiefsten Punkt der Wiederholung noch über deine Schultern passt, tritt darunter und lege sie auf dem oberen Trapezmuskel ab.",
+        "Entracke die Stange und mache mit einem Fuß einen langen Schritt nach vorn; der hintere Fuß bleibt mit angehobener Ferse auf dem Boden.",
+        "Prüfe, ob dein vorderes Schienbein beim Absenken senkrecht bleibt, und korrigiere die Schrittlänge, bevor du sie belastest.",
+        "Senke dich gerade nach unten ab, indem du beide Knie beugst, bis das hintere Knie knapp über dem Boden ist und der vordere Oberschenkel nahezu parallel steht.",
+        "Drücke über die vordere Ferse zurück in die Ausgangsposition, ohne die Füße zu versetzen, und wiederhole für die gewünschten Wiederholungen, bevor du die Seite wechselst."
       ],
       "instructions_es": [
-        "Empieza en posición de push-up con los brazos totalmente extendidos.",
-        "Mantén el cuerpo en línea recta de cabeza a talones.",
-        "Contrae el core y mantén la posición.",
-        "Respira de forma regular durante el ejercicio."
+        "Coloca la barra lo bastante baja para que siga librando tus hombros en el punto más bajo de la repetición, métete debajo y apóyala sobre los trapecios altos.",
+        "Desengancha la barra y da una zancada larga hacia delante con un pie, dejando el pie trasero apoyado en el suelo con el talón elevado.",
+        "Comprueba que la tibia delantera quedará vertical al bajar; ajusta la longitud de la zancada antes de empezar a cargarla.",
+        "Baja en línea recta flexionando ambas rodillas hasta que la rodilla trasera quede justo por encima del suelo y el muslo delantero cerca de la paralela.",
+        "Empuja con el talón delantero para volver al inicio sin mover los pies, y repite las repeticiones deseadas antes de cambiar de lado."
       ],
       "tips_en": [
-        "Stack your shoulders directly above your wrists.",
-        "Squeeze your glutes to keep your hips from sagging.",
-        "Push the floor away to avoid sinking between your shoulder blades."
+        "Set the stride length first, unloaded. Once the bar is on your back the fixed path will not let you shuffle forward to fix a stance that is too short.",
+        "Go straight down rather than forward. The bar can only travel vertically, so pushing the hips forward just jams your front knee past your toes.",
+        "Do the same number of reps on each side and start with the weaker leg, since a machine-guided split squat hides a side-to-side difference that a free bar would expose."
       ],
       "tips_de": [
-        "Drücke den Boden aktiv weg, statt in den Schultern durchzuhängen.",
-        "Spanne Gesäß und Oberschenkel an, damit die Hüfte nicht absinkt.",
-        "Halte den Nacken neutral und richte den Blick zum Boden."
+        "Lege die Schrittlänge zuerst unbelastet fest. Liegt die Stange erst einmal auf dem Rücken, lässt dich die fixe Bahn nicht mehr nach vorn rutschen, um einen zu kurzen Stand zu korrigieren.",
+        "Gehe gerade nach unten, nicht nach vorn. Die Stange kann sich nur senkrecht bewegen, ein Vorschieben der Hüfte drückt das vordere Knie nur über die Zehen hinaus.",
+        "Mache auf beiden Seiten gleich viele Wiederholungen und beginne mit dem schwächeren Bein — eine geführte Ausfallschritt-Kniebeuge verdeckt einen Seitenunterschied, den eine freie Stange sofort zeigen würde."
       ],
       "tips_es": [
-        "Coloca las manos directamente debajo de los hombros.",
-        "Aprieta glúteos y abdomen para que la cadera no caiga.",
-        "Mira al suelo para mantener el cuello neutro."
+        "Fija primero la longitud de la zancada sin carga. Una vez que la barra está sobre tu espalda, la trayectoria fija no te dejará avanzar para corregir una posición demasiado corta.",
+        "Baja recto, no hacia delante. La barra solo puede desplazarse en vertical, así que empujar la cadera hacia delante únicamente adelanta la rodilla más allá de los dedos.",
+        "Haz el mismo número de repeticiones por lado y empieza por la pierna más débil, ya que una sentadilla en tijera guiada oculta una diferencia entre lados que una barra libre dejaría en evidencia."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/high-plank-main.webp"
+          "start": "images/flat/smith-machine-split-squat-start.webp",
+          "peak": "images/flat/smith-machine-split-squat-peak.webp"
         }
       }
     },
     {
-      "id": "hip-abduction",
-      "name_en": "Machine Hip Abduction",
-      "name_de": "Maschinen-Hüftabduktion",
-      "name_es": "Abducción de Cadera en Máquina",
-      "description_en": "A machine exercise targeting the outer hip muscles.",
-      "description_de": "Eine Maschinenübung für die äußeren Hüftmuskeln.",
-      "description_es": "Un ejercicio en máquina que trabaja los músculos de la cadera externa.",
+      "id": "smith-machine-squat",
+      "name_en": "Smith Machine Squat",
+      "name_de": "Smith-Maschine Kniebeuge",
+      "name_es": "Sentadilla en Máquina Smith",
+      "description_en": "A squat performed on the Smith machine, using the fixed bar path for added stability while training quads and glutes.",
+      "description_de": "Eine einsteigerfreundliche Kniebeuge an der Smith Machine mit geführter Hantelstange für Quadrizeps und Gesäßmuskulatur.",
+      "description_es": "Una sentadilla guiada en máquina Smith con la barra sobre los trapecios, que trabaja cuádriceps y glúteos con trayectoria fija.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "hip_abduction_machine",
+      "equipment": "smith_machine",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "gluteus_medius"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "abductors"
+        "erector_spinae",
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
-      ],
-      "tags": [
-        "leg_day",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "hypertrophy",
+        "strength"
       ],
-      "variation_group": "hip-abduction",
+      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit in the hip abduction machine with pads against your outer thighs.",
-        "Push your legs apart against the resistance.",
-        "Hold briefly at the widest point.",
-        "Return to the starting position with control.",
-        "Repeat."
+        "Set the Smith machine bar at shoulder height and step under it.",
+        "Position the bar across your upper traps and unrack it.",
+        "Stand with feet shoulder-width apart, slightly forward of the bar.",
+        "Descend until your thighs are parallel to the floor.",
+        "Drive through your heels to return to standing.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Setze dich in die Hüftabduktionsmaschine mit den Pads an den Außenseiten der Oberschenkel.",
-        "Drücke die Beine gegen den Widerstand auseinander.",
-        "Kurz am weitesten Punkt halten.",
-        "Kontrolliert zur Ausgangsposition zurückkehren.",
-        "Wiederholen."
+        "Stelle die Stange der Smith-Maschine auf Schulterhöhe und trete darunter.",
+        "Lege die Stange auf den oberen Trapezmuskeln ab und entracke sie.",
+        "Stehe mit schulterbreit gestellten Füßen, leicht vor der Stange.",
+        "Gehe herunter, bis die Oberschenkel parallel zum Boden sind.",
+        "Drücke durch die Fersen, um wieder aufzustehen.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de abducción de cadera con los apoyos contra la parte externa de los muslos.",
-        "Empuja las piernas hacia afuera contra la resistencia.",
-        "Mantén brevemente en el punto más amplio.",
-        "Vuelve a la posición inicial de forma controlada.",
-        "Repite."
+        "Ajusta la barra de la máquina Smith a la altura de los hombros y colócate debajo de ella.",
+        "Apoya la barra sobre tus trapecios superiores y desrackéala.",
+        "Párate con los pies al ancho de los hombros, ligeramente por delante de la barra.",
+        "Desciende hasta que los muslos queden paralelos al suelo.",
+        "Empuja a través de los talones para volver a la posición de pie.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Sit tall and keep your back against the pad.",
-        "Don't let the weight stack slam down between reps.",
-        "Choose a resistance that allows a full range of motion."
+        "Keep your knees tracking in line with your toes.",
+        "Brace your core and keep your chest up throughout the movement.",
+        "Set the safety stops just below your lowest squat depth."
       ],
       "tips_de": [
-        "Sitze aufrecht und halte den Oberkörper während des Satzes ruhig.",
-        "Öffne die Beine kontrolliert, ohne Schwung zu holen.",
-        "Halte die Spannung, statt das Gewicht zwischen den Wiederholungen abzusetzen."
+        "Spanne den Rumpf fest an, bevor du die Stange aushebst.",
+        "Halte die Fersen während der gesamten Bewegung am Boden.",
+        "Lass die Knie nicht nach innen kippen."
       ],
       "tips_es": [
-        "Mantén la espalda apoyada en el respaldo de la máquina.",
-        "Abre las piernas sin impulso, con un ritmo controlado.",
-        "Resiste la vuelta al centro en lugar de soltar el peso de golpe."
+        "Coloca los pies ligeramente por delante de la barra.",
+        "Baja hasta que los muslos queden paralelos al suelo.",
+        "Empuja con los talones para volver a subir."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hip-abduction-start.webp",
-          "peak": "images/flat/hip-abduction-peak.webp"
+          "start": "images/flat/smith-machine-squat-start.webp",
+          "peak": "images/flat/smith-machine-squat-peak.webp"
         }
       }
     },
     {
-      "id": "hip-adduction",
-      "name_en": "Hip Adduction",
-      "name_de": "Hüftadduktion",
-      "name_es": "Aducción de cadera",
-      "description_en": "A machine exercise pressing the legs together against resistance, isolating and strengthening the inner-thigh adductors.",
-      "description_de": "Eine Maschinenübung, bei der die Beine gegen Widerstand zusammengedrückt werden — isoliert und stärkt die Adduktoren der Oberschenkelinnenseite.",
-      "description_es": "Un ejercicio en máquina apretando las piernas una contra otra frente a la resistencia, aislando y fortaleciendo los aductores de la cara interna del muslo.",
+      "id": "smith-machine-upright-row",
+      "name_en": "Smith Machine Upright Row",
+      "name_de": "Smith Machine Hochziehen",
+      "name_es": "Remo al Mentón en Máquina Smith",
+      "description_en": "An upright row on the Smith machine, pulling the guided bar up the front of the torso with the elbows leading, to work the side deltoids and the upper traps.",
+      "description_de": "Ein aufrechtes Rudern an der Smith Machine, bei dem die geführte Stange eng an der Vorderseite des Rumpfes nach oben gezogen wird — die Ellenbogen führen, gearbeitet wird mit seitlichem Deltamuskel und oberem Trapezmuskel.",
+      "description_es": "Un remo al mentón en máquina Smith, tirando de la barra guiada por delante del torso con los codos al frente, para trabajar los deltoides laterales y el trapecio superior.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "hip_adduction_machine",
-      "body_part": "upper_legs",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "equipment": "smith_machine",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "adductors"
+        "lateral_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "biceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "lower_back_safe",
         "knee_safe",
-        "shoulder_safe",
+        "lower_back_safe",
         "no_axial_load"
       ],
-      "variation_group": "hip-adduction",
+      "variation_group": "upright-row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit on the hip adduction machine with your back against the pad.",
-        "Place your legs against the pads with the machine set to a comfortable stretch.",
-        "Squeeze your legs together until the pads meet in the middle.",
-        "Hold the squeeze briefly in the fully closed position.",
-        "Let your legs open back out under control to the start.",
-        "Repeat for the desired number of reps."
+        "Set the bar at hip height, take an overhand grip a little wider than shoulder-width and stand close to it with your arms straight.",
+        "Unrack the bar and stand tall with your shoulders back and your core braced.",
+        "Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close.",
+        "Stop when the bar reaches your lower chest and your elbows are level with your shoulders, then pause briefly.",
+        "Lower the bar under control until your arms are straight again, and repeat for the desired reps."
       ],
       "instructions_de": [
-        "Setze dich an die Adduktoren-Maschine, mit dem Rücken fest am Polster.",
-        "Lege die Beine an die Polster; stelle die Maschine auf eine angenehme Dehnung ein.",
-        "Drücke die Beine zusammen, bis sich die Polster in der Mitte treffen.",
-        "Halte die Spannung kurz in der ganz geschlossenen Position.",
-        "Lass die Beine kontrolliert wieder in die Ausgangsposition öffnen.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Stelle die Stange auf Hüfthöhe ein, nimm einen Obergriff etwas weiter als schulterbreit und stelle dich mit gestreckten Armen dicht davor.",
+        "Entracke die Stange und stehe aufrecht mit zurückgenommenen Schultern und festem Rumpf.",
+        "Ziehe die Stange gerade an der Vorderseite deines Körpers nach oben, führe dabei mit den Ellenbogen und halte die Stange nah.",
+        "Stoppe, wenn die Stange die untere Brust erreicht und die Ellenbogen auf Schulterhöhe stehen, und halte kurz.",
+        "Senke die Stange kontrolliert ab, bis die Arme wieder gestreckt sind, und wiederhole für die gewünschten Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de aducción de cadera con la espalda contra el respaldo.",
-        "Coloca las piernas contra las almohadillas con la máquina ajustada a un estiramiento cómodo.",
-        "Aprieta las piernas hasta que las almohadillas se junten en el centro.",
-        "Mantén brevemente la contracción en la posición completamente cerrada.",
-        "Deja que las piernas se abran de vuelta con control hasta el inicio.",
-        "Repite el número deseado de repeticiones."
+        "Coloca la barra a la altura de las caderas, toma un agarre prono algo más ancho que los hombros y sitúate cerca de ella con los brazos estirados.",
+        "Desengancha la barra y ponte erguido con los hombros atrás y el core activado.",
+        "Tira de la barra en línea recta por delante del cuerpo, guiando con los codos y manteniendo la barra cerca.",
+        "Detente cuando la barra llegue al pecho inferior y los codos queden a la altura de los hombros, y haz una pausa breve.",
+        "Baja la barra de forma controlada hasta estirar los brazos de nuevo y repite las repeticiones deseadas."
       ],
       "tips_en": [
-        "Choose a start width that stretches without straining your groin.",
-        "Move through the whole range at an even, controlled speed.",
-        "Do not let the weight stack slam down as your legs open back out."
+        "Stop at chest height. Pulling the bar to the collarbone rotates the shoulder into the position that causes the impingement this exercise is known for.",
+        "Lead with the elbows, not the hands. If the wrists come up first the biceps take over and the side deltoids barely work.",
+        "Widen the grip if the movement pinches. A narrow grip forces more internal rotation, and the fixed bar path gives you nowhere else to go."
       ],
       "tips_de": [
-        "Wähle eine Startbreite, die dehnt, ohne die Leiste zu überlasten.",
-        "Bewege dich über den ganzen Bewegungsumfang gleichmäßig und kontrolliert.",
-        "Lass den Gewichtsblock beim Öffnen der Beine nicht aufschlagen."
+        "Stoppe auf Brusthöhe. Die Stange bis zum Schlüsselbein zu ziehen dreht die Schulter in genau die Position, die das für diese Übung bekannte Impingement auslöst.",
+        "Führe mit den Ellenbogen, nicht mit den Händen. Kommen die Handgelenke zuerst hoch, übernimmt der Bizeps und der seitliche Deltamuskel arbeitet kaum.",
+        "Nimm den Griff weiter, wenn es in der Schulter zwickt. Ein enger Griff erzwingt mehr Innenrotation, und die fixe Stangenbahn lässt dir keinen Ausweg."
       ],
       "tips_es": [
-        "Elige una apertura inicial que estire sin forzar la ingle.",
-        "Recorre todo el rango a una velocidad uniforme y controlada.",
-        "No dejes que la placa de peso golpee al abrir las piernas."
+        "Detente a la altura del pecho. Tirar de la barra hasta la clavícula rota el hombro hacia la posición que provoca el pinzamiento por el que este ejercicio es conocido.",
+        "Guía con los codos, no con las manos. Si las muñecas suben primero, toman el relevo los bíceps y los deltoides laterales apenas trabajan.",
+        "Abre el agarre si el movimiento pincha. Un agarre estrecho fuerza más rotación interna, y la trayectoria fija de la barra no te deja ninguna alternativa."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/hip-adduction-start.webp",
-          "peak": "images/flat/hip-adduction-peak.webp"
+          "start": "images/flat/smith-machine-upright-row-start.webp",
+          "peak": "images/flat/smith-machine-upright-row-peak.webp"
         }
       }
     },
     {
-      "id": "hip-thrust",
-      "name_en": "Barbell Hip Thrust",
-      "name_de": "Langhantel Hip Thrust",
-      "name_es": "Hip thrust con barra",
-      "description_en": "A compound glute exercise using a barbell across the hips.",
-      "description_de": "Eine Verbundübung für den Gluteus mit einer Langhantel über den Hüften.",
-      "description_es": "Un ejercicio compuesto para glúteos que utiliza una barra apoyada sobre las caderas.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "snatch",
+      "name_en": "Snatch",
+      "name_de": "Reißen",
+      "name_es": "Arrancada",
+      "description_en": "An Olympic lift pulling a barbell from the floor to overhead in one motion, caught in an overhead squat.",
+      "description_de": "Eine olympische Übung, bei der du eine Langhantel in einer Bewegung vom Boden über den Kopf ziehst und in einer Überkopfkniebeuge fängst.",
+      "description_es": "Un levantamiento olímpico que tira de la barra desde el suelo hasta encima de la cabeza en un solo movimiento, recibida en una sentadilla por encima de la cabeza.",
+      "category": "olympic",
+      "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "intermediate",
       "equipment": "barbell",
-      "body_part": "upper_legs",
+      "body_part": "full_body",
       "primary_muscles": [
         "gluteus_maximus",
-        "gluteus_medius"
+        "quadriceps",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "erector_spinae",
+        "hamstrings",
+        "lateral_deltoid"
       ],
       "goals": [
-        "hypertrophy",
+        "power",
         "strength"
       ],
-      "tags": [
-        "leg_day",
-        "lower_back_safe",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "requires_bench"
-      ],
-      "variation_group": "hip-thrust",
+      "variation_group": "snatch",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit on the floor with your upper back against a bench, barbell across your hips.",
-        "Drive your hips up until your thighs are parallel to the floor.",
-        "Squeeze your glutes at the top.",
-        "Lower your hips back down with control.",
-        "Repeat."
+        "Stand with feet hip-width apart and grip the bar wide.",
+        "Hinge down, keeping your back flat and chest up.",
+        "Explosively extend hips, knees, and ankles to drive the bar up.",
+        "Pull yourself under the bar into an overhead squat.",
+        "Stand up with the bar locked out overhead.",
+        "Return the bar to the floor and repeat."
       ],
       "instructions_de": [
-        "Setz dich auf den Boden, der Oberkörper lehnt an einer Bank, die Langhantel liegt auf den Hüften.",
-        "Drücke die Hüften nach oben, bis die Oberschenkel parallel zum Boden sind.",
-        "Spanne den Gluteus oben an.",
-        "Senke die Hüften kontrolliert wieder ab.",
-        "Wiederholen."
+        "Stehe hüftbreit und greife die Stange weit.",
+        "Beuge dich herunter, Rücken flach, Brust oben.",
+        "Strecke Hüfte, Knie und Sprunggelenke explosiv, um die Stange hochzutreiben.",
+        "Gehe unter die Stange in eine Overhead-Kniebeuge.",
+        "Stehe auf, Stange über dem Kopf durchgestreckt.",
+        "Führe die Stange zurück zum Boden und wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en el suelo con la parte superior de la espalda contra un banco y la barra sobre las caderas.",
-        "Empuja las caderas hacia arriba hasta que los muslos queden paralelos al suelo.",
-        "Aprieta los glúteos en la parte superior.",
-        "Baja las caderas de nuevo con control.",
-        "Repite."
+        "Párate con los pies al ancho de las caderas y agarra la barra con un agarre ancho.",
+        "Inclínate hacia abajo manteniendo la espalda plana y el pecho arriba.",
+        "Extiende explosivamente caderas, rodillas y tobillos para impulsar la barra hacia arriba.",
+        "Colócate debajo de la barra en una sentadilla por encima de la cabeza.",
+        "Levántate con la barra bloqueada por encima de la cabeza.",
+        "Devuelve la barra al suelo y repite."
       ],
       "tips_en": [
-        "Tuck your chin and keep your ribs down at the top.",
-        "Finish with your shins vertical, driving through your heels.",
-        "Reach full hip extension without arching your lower back."
+        "Keep the bar close to your body as it travels up.",
+        "Extend your hips fully before pulling under the bar.",
+        "Lock your arms out and stabilize before standing up."
       ],
       "tips_de": [
-        "Halte das Kinn leicht angezogen und den Blick nach vorn gerichtet.",
-        "Drücke kraftvoll über die Fersen statt über die Zehen.",
-        "Strecke die Hüfte vollständig, ohne den unteren Rücken zu überstrecken."
+        "Halte die Hantel nah am Körper, während sie nach oben wandert.",
+        "Strecke die Hüfte vollständig, bevor du dich unter die Hantel ziehst.",
+        "Strecke die Arme durch und stabilisiere, bevor du aufstehst."
       ],
       "tips_es": [
-        "Mantén la barbilla recogida y las costillas abajo.",
-        "Empuja a través de los talones, no de las puntas.",
-        "Evita arquear la zona lumbar en la parte alta."
+        "Mantén la barra cerca del cuerpo mientras sube.",
+        "Extiende completamente las caderas antes de tirar por debajo de la barra.",
+        "Bloquea los brazos y estabiliza antes de ponerte de pie."
       ],
-      "met": 6.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/hip-thrust-start.webp",
-          "peak": "images/flat/hip-thrust-peak.webp"
+          "start": "images/flat/snatch-start.webp",
+          "peak": "images/flat/snatch-peak.webp"
         }
       }
     },
     {
-      "id": "horizontal-leg-press",
-      "name_en": "Horizontal Leg Press",
-      "name_de": "Horizontale Beinpresse",
-      "name_es": "Prensa de piernas horizontal",
-      "description_en": "A machine leg press performed horizontally, targeting quads, glutes, and hamstrings.",
-      "description_de": "Eine Beinpresse an der horizontalen Maschine, die Quadrizeps, Gluteus und Beinbeuger beansprucht.",
-      "description_es": "Una prensa de piernas en máquina realizada en posición horizontal, que trabaja cuádriceps, glúteos e isquiotibiales.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
+      "id": "sphinx-pose",
+      "name_en": "Sphinx Pose",
+      "name_de": "Sphinx-Haltung",
+      "name_es": "Postura de la Esfinge",
+      "description_en": "A gentle prone backbend on the forearms: the elbows stay under the shoulders and the chest lifts, so the lower back extends without any strain from the arms.",
+      "description_de": "Eine sanfte Rückbeuge in Bauchlage auf den Unterarmen: die Ellbogen bleiben unter den Schultern, die Brust hebt sich, der untere Rücken streckt sich ohne Armkraft.",
+      "description_es": "Una extensión suave boca abajo sobre los antebrazos: los codos quedan bajo los hombros y el pecho se eleva, de modo que la zona lumbar se extiende sin esfuerzo de los brazos.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "leg_press",
-      "body_part": "upper_legs",
+      "body_part": "core",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "erector_spinae"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "hip_flexors",
+        "pectoralis_major"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "leg_day",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "leg-press",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit in a horizontal leg press machine and place feet shoulder-width apart.",
-        "Unlock the machine and lower the platform toward your chest.",
-        "Press the platform back to the start.",
-        "Repeat."
+        "Lie face down and place the forearms on the floor with the elbows directly under the shoulders.",
+        "Press the forearms and the tops of the feet down and lift the chest.",
+        "Draw the shoulders away from the ears and lengthen the back of the neck.",
+        "Hold the position for the prescribed time, breathing into the front of the chest.",
+        "Lower the chest to the floor and rest."
       ],
       "instructions_de": [
-        "Setze dich in die horizontale Beinpresse und stelle die Füße schulterbreit auf.",
-        "Entriegele die Maschine und senke die Plattform zur Brust.",
-        "Drücke die Plattform zurück in die Ausgangsposition.",
-        "Wiederholen."
+        "Leg dich auf den Bauch und setz die Unterarme auf, die Ellbogen direkt unter den Schultern.",
+        "Druck Unterarme und Fußrücken in den Boden und heb die Brust.",
+        "Zieh die Schultern von den Ohren weg und verlänger den Nacken.",
+        "Halte die Position für die vorgegebene Zeit und atme in die Brustvorderseite.",
+        "Senk die Brust zum Boden und ruh dich aus."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de prensa de piernas horizontal y coloca los pies a la anchura de los hombros.",
-        "Desbloquea la máquina y baja la plataforma hacia tu pecho.",
-        "Empuja la plataforma de vuelta a la posición inicial.",
-        "Repite."
+        "Túmbate boca abajo y apoya los antebrazos en el suelo con los codos justo bajo los hombros.",
+        "Presiona los antebrazos y el empeine contra el suelo y eleva el pecho.",
+        "Aleja los hombros de las orejas y alarga la nuca.",
+        "Mantén la posición durante el tiempo indicado, respirando hacia la parte frontal del pecho.",
+        "Baja el pecho al suelo y descansa."
       ],
       "tips_en": [
-        "Do not let your lower back lift off the seat.",
-        "Avoid locking out the knees completely."
+        "Slide the elbows slightly forward for a gentler bend, back for a deeper one.",
+        "Keep the glutes soft so the lower back does not clench.",
+        "Stop where the position feels like a stretch, not like a pinch."
       ],
       "tips_de": [
-        "Hebe den unteren Rücken nicht von der Sitzfläche ab.",
-        "Die Knie nicht vollständig durchstrecken."
+        "Schieb die Ellbogen etwas nach vorn für eine sanftere, nach hinten für eine tiefere Beuge.",
+        "Halte das Gesäß weich, damit der untere Rücken nicht verkrampft.",
+        "Bleib dort, wo es sich nach Dehnung anfühlt, nicht nach Einklemmen."
       ],
       "tips_es": [
-        "No dejes que la zona lumbar se separe del asiento.",
-        "Evita bloquear completamente las rodillas."
+        "Desliza los codos algo hacia delante para una extensión más suave, o hacia atrás para una más profunda.",
+        "Mantén los glúteos blandos para que la zona lumbar no se apriete.",
+        "Quédate donde se siente estiramiento, no pinzamiento."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/horizontal-leg-press-start.webp",
-          "peak": "images/flat/horizontal-leg-press-peak.webp"
+          "main": "images/flat/sphinx-pose-main.webp"
         }
       }
     },
     {
-      "id": "incline-bench-ez-bar-press",
-      "name_en": "Incline EZ-Bar Bench Press",
-      "name_de": "Schrägbankdrücken mit SZ-Stange",
-      "name_es": "Press en banco inclinado con barra Z",
-      "description_en": "An incline press with an EZ-bar targeting the upper chest with a joint-friendly grip.",
-      "description_de": "Schrägbankdrücken mit der SZ-Stange für den oberen Brustbereich – gelenkschonender Griff.",
-      "description_es": "Un press en banco inclinado con barra Z que trabaja la parte superior del pecho con un agarre cómodo para las articulaciones.",
+      "id": "spider-curl",
+      "name_en": "Spider Curl",
+      "name_de": "Spider Curl",
+      "name_es": "Curl Araña",
+      "description_en": "A curl lying face-down on an incline bench with arms hanging vertical, isolating the biceps through a strict range.",
+      "description_de": "Ein Curl in Bauchlage auf der Schrägbank mit senkrecht hängenden Armen — isoliert den Bizeps über einen strikten Bewegungsumfang.",
+      "description_es": "Un curl tumbado boca abajo en banco inclinado con los brazos colgando verticales, aislando el bíceps en un rango estricto.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
+      "force_type": "pull",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "ez_bar",
-      "body_part": "chest",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "pectoralis_major"
+        "biceps_brachii"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "brachialis"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
+        "shoulder_safe",
         "no_axial_load",
         "lower_back_safe",
-        "shoulder_safe",
         "requires_bench"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set bench to 30–45 degrees. Grip the EZ-bar with hands on the angled sections.",
-        "Lower the bar to your upper chest.",
-        "Press back up to full extension.",
-        "Repeat."
+        "Lie face down on an incline bench with arms hanging straight down.",
+        "Hold a dumbbell in each hand with an underhand grip.",
+        "Keep your upper arms vertical as you curl the weights up.",
+        "Squeeze the biceps hard at the top.",
+        "Lower the dumbbells under control to full extension.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stelle die Bank auf 30–45 Grad. Greife die SZ-Stange an den angewinkelten Abschnitten.",
-        "Senke die Stange zur oberen Brust.",
-        "Drücke sie zurück in die Streckung.",
-        "Wiederholen."
+        "Lege dich mit dem Gesicht nach unten auf eine Schrägbank, Arme hängen gerade herunter.",
+        "Halte eine Kurzhantel in jeder Hand mit Untergriff.",
+        "Halte die Oberarme senkrecht, während du die Gewichte nach oben curlst.",
+        "Presse die Bizeps oben fest zusammen.",
+        "Führe die Kurzhanteln kontrolliert in die volle Streckung zurück.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Ajusta el banco a 30–45 grados. Agarra la barra Z con las manos en las secciones anguladas.",
-        "Baja la barra hasta la parte superior del pecho.",
-        "Empuja de vuelta hasta la extensión completa.",
-        "Repite."
+        "Túmbate boca abajo en un banco inclinado con los brazos colgando rectos hacia abajo.",
+        "Sostén una mancuerna en cada mano con agarre supino.",
+        "Mantén los brazos superiores verticales mientras curleas los pesos hacia arriba.",
+        "Aprieta fuerte los bíceps en la parte superior.",
+        "Baja las mancuernas de forma controlada hasta la extensión completa.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "The incline shifts emphasis to the upper pectorals.",
-        "Control the descent to avoid shoulder strain."
+        "Keep your chest glued to the pad for the whole set.",
+        "Squeeze at the top without letting the elbows drift backward.",
+        "Use the full range — the stretch at the bottom is half the value."
       ],
       "tips_de": [
-        "Die Neigung verlagert den Fokus auf den oberen Pectoralis.",
-        "Kontrollierte Abwärtsbewegung, um die Schultern zu schonen."
+        "Halte die Brust während des ganzen Satzes fest am Polster.",
+        "Spanne oben an, ohne die Ellbogen nach hinten wandern zu lassen.",
+        "Nutze den vollen Bewegungsumfang — die Dehnung unten ist die halbe Miete."
       ],
       "tips_es": [
-        "La inclinación desplaza el énfasis hacia la parte superior del pectoral.",
-        "Controla el descenso para evitar tensión en los hombros."
+        "Mantén el pecho pegado al respaldo durante toda la serie.",
+        "Aprieta arriba sin dejar que los codos se desplacen hacia atrás.",
+        "Usa el rango completo: el estiramiento abajo es la mitad del beneficio."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/incline-bench-ez-bar-press-start.webp",
-          "peak": "images/flat/incline-bench-ez-bar-press-peak.webp"
+          "start": "images/flat/spider-curl-start.webp",
+          "peak": "images/flat/spider-curl-peak.webp"
         }
       }
     },
     {
-      "id": "incline-bench-press",
-      "name_en": "Incline Barbell Bench Press",
-      "name_de": "Schrägbankdrücken mit Langhantel",
-      "name_es": "Press en banco inclinado con barra",
-      "description_en": "A barbell pressing movement on an incline bench targeting the upper chest.",
-      "description_de": "Langhanteldrücken auf der Schrägbank mit Fokus auf den oberen Brustbereich.",
-      "description_es": "Un movimiento de press con barra en banco inclinado que trabaja la parte superior del pecho.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "split-jerk",
+      "name_en": "Split Jerk",
+      "name_de": "Split-Stoßen",
+      "name_es": "Jerk con Tijera",
+      "description_en": "An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms.",
+      "description_de": "Eine Überkopfübung, bei der du die Langhantel mit einer Beinbeuge nach oben treibst und sie im Ausfallschritt mit gestreckten Armen aufnimmst.",
+      "description_es": "Un levantamiento por encima de la cabeza que impulsa la barra con una flexión de piernas y la recibe en posición de tijera con los brazos bloqueados.",
+      "category": "olympic",
+      "force_type": "dynamic",
       "mechanic": "compound",
       "difficulty": "intermediate",
       "equipment": "barbell",
-      "body_part": "chest",
+      "body_part": "full_body",
       "primary_muscles": [
-        "pectoralis_major"
+        "anterior_deltoid",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
+        "gluteus_maximus",
+        "trapezius",
         "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
+        "power",
         "strength"
       ],
-      "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
-      ],
-      "variation_group": "bench-press",
+      "variation_group": "jerk",
       "is_unilateral": false,
       "is_bodyweight": false,
-      "instructions_en": [
-        "Lie on an incline bench set to 30-45 degrees.",
-        "Grip the bar slightly wider than shoulder-width and unrack.",
-        "Lower the bar to your upper chest.",
-        "Press the bar back up to full extension.",
-        "Repeat."
+      "instructions_en": [
+        "Hold the barbell across your front rack with elbows high.",
+        "Dip straight down by bending your knees slightly.",
+        "Explosively drive the bar overhead with your legs and arms.",
+        "Split your feet forward and back as the bar locks out.",
+        "Stand up by bringing your feet back together under the bar.",
+        "Lower the bar and repeat."
       ],
       "instructions_de": [
-        "Leg dich auf eine Schrägbank, eingestellt auf 30–45 Grad.",
-        "Greife die Stange etwas schulterbreiter und nimm sie aus der Ablage.",
-        "Senke die Stange zur oberen Brust.",
-        "Drücke die Stange zurück in die volle Streckung.",
-        "Wiederholen."
+        "Halte die Langhantel im vorderen Rack mit hohen Ellbogen.",
+        "Beuge die Knie leicht und gehe gerade nach unten.",
+        "Treibe die Stange explosiv mit Beinen und Armen über den Kopf.",
+        "Teile die Füße vor und zurück, während die Stange aussperrt.",
+        "Stelle die Füße wieder zusammen unter die Stange.",
+        "Senke die Stange ab und wiederhole."
       ],
       "instructions_es": [
-        "Acuéstate en un banco inclinado a 30-45 grados.",
-        "Agarra la barra ligeramente más ancha que los hombros y desrackea.",
-        "Baja la barra hasta la parte superior del pecho.",
-        "Empuja la barra de vuelta hasta la extensión completa.",
-        "Repite."
+        "Sostén la barra en el rack frontal con los codos altos.",
+        "Baja recto doblando ligeramente las rodillas.",
+        "Impulsa la barra por encima de la cabeza explosivamente con piernas y brazos.",
+        "Abre los pies hacia adelante y hacia atrás mientras la barra se bloquea.",
+        "Levántate juntando los pies bajo la barra.",
+        "Baja la barra y repite."
       ],
       "tips_en": [
-        "Keep your shoulder blades pinched together against the bench.",
-        "Lower the bar without bouncing it off your chest.",
-        "Keep your feet planted and your glutes on the bench."
+        "Dip straight down rather than letting your torso tip forward.",
+        "Split your feet front and back as the bar locks out.",
+        "Bring your front foot back first when recovering."
       ],
       "tips_de": [
-        "Ziehe die Schulterblätter zusammen und halte sie fest auf der Bank.",
-        "Senke die Stange kontrolliert, ohne sie auf der Brust abprallen zu lassen.",
-        "Lass dich bei schweren Sätzen von einem Trainingspartner absichern."
+        "Beuge gerade nach unten, statt den Oberkörper nach vorne kippen zu lassen.",
+        "Spalte die Füße nach vorne und hinten, während die Hantel ausstreckt.",
+        "Bringe beim Aufrichten zuerst den vorderen Fuß zurück."
       ],
       "tips_es": [
-        "Retrae las escápulas y mantenlas pegadas al banco.",
-        "Evita rebotar la barra en el pecho.",
-        "Pide asistencia cuando trabajes con cargas pesadas."
+        "Flexiona recto hacia abajo en lugar de inclinar el torso hacia delante.",
+        "Separa los pies adelante y atrás mientras la barra se bloquea.",
+        "Al recuperarte, lleva primero el pie delantero hacia atrás."
       ],
-      "met": 6.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/incline-bench-press-start.webp",
-          "peak": "images/flat/incline-bench-press-peak.webp"
+          "start": "images/flat/split-jerk-start.webp",
+          "peak": "images/flat/split-jerk-peak.webp"
         }
       }
     },
     {
-      "id": "incline-db-curl",
-      "name_en": "Incline Dumbbell Curl",
-      "name_de": "Schrägbank-Kurzhantelcurl",
-      "name_es": "Curl con mancuernas en banco inclinado",
-      "description_en": "A bicep curl on an incline bench for a deeper stretch of the long head.",
-      "description_de": "Bizepscurl auf der Schrägbank für eine tiefere Dehnung des langen Bizepskopfs.",
-      "description_es": "Un curl de bíceps en banco inclinado para un mayor estiramiento de la cabeza larga.",
+      "id": "split-squat",
+      "name_en": "Split Squat",
+      "name_de": "Ausfallschritt-Kniebeuge",
+      "name_es": "Sentadilla en Tijera",
+      "description_en": "A stationary lunge lowering straight down in a split stance, building single-leg strength without a step.",
+      "description_de": "Ein stationärer Ausfallschritt, bei dem du dich in der Schrittstellung gerade nach unten absenkst — baut einbeinige Kraft ohne Schritt auf.",
+      "description_es": "Una zancada estática bajando en línea recta con las piernas en tijera, desarrollando fuerza unilateral sin dar el paso.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "biceps_brachii"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "brachialis"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
         "shoulder_safe",
-        "no_axial_load",
         "lower_back_safe",
-        "requires_bench"
+        "no_axial_load",
+        "knee_safe"
       ],
-      "variation_group": "bicep-curl",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit on an incline bench set to 45 degrees, holding dumbbells at your sides.",
-        "Let your arms hang straight down with palms forward.",
-        "Curl the dumbbells up toward your shoulders.",
-        "Lower with control to full extension.",
-        "Repeat."
+        "Stand in a split stance with one foot forward and one back.",
+        "Keep your torso upright and core braced.",
+        "Lower your hips straight down by bending both knees.",
+        "Stop when the back knee is just above the floor.",
+        "Drive through the front heel to return to the start.",
+        "Complete reps on one side, then switch."
       ],
       "instructions_de": [
-        "Setz dich auf eine 45-Grad-Schrägbank, Kurzhanteln seitlich hängend, Handflächen nach vorn.",
-        "Lass die Arme gerade herunterhängen.",
-        "Curle die Kurzhanteln zu den Schultern.",
-        "Senke sie kontrolliert bis zur vollen Streckung ab.",
-        "Wiederholen."
+        "Stehe in einer Ausfallschrittposition mit einem Fuß vorne und einem hinten.",
+        "Halte den Oberkörper aufrecht und den Core angespannt.",
+        "Senke die Hüfte gerade nach unten, indem du beide Knie beugst.",
+        "Halte an, wenn das hintere Knie knapp über dem Boden ist.",
+        "Drücke durch die vordere Ferse zurück in die Ausgangsposition.",
+        "Alle Wiederholungen einer Seite, dann wechseln."
       ],
       "instructions_es": [
-        "Siéntate en un banco inclinado a 45 grados con mancuernas a los lados.",
-        "Deja que los brazos cuelguen rectos con las palmas hacia adelante.",
-        "Sube las mancuernas hacia los hombros.",
-        "Baja con control hasta la extensión completa.",
-        "Repite."
+        "Párate en posición de tijera con un pie adelante y otro atrás.",
+        "Mantén el torso erguido y el core contraído.",
+        "Baja las caderas rectas hacia abajo doblando ambas rodillas.",
+        "Detente cuando la rodilla trasera esté justo por encima del suelo.",
+        "Empuja a través del talón delantero para volver al inicio.",
+        "Completa las repeticiones de un lado y luego cambia."
       ],
       "tips_en": [
-        "Keep your head and shoulders against the bench throughout.",
-        "Don't let your elbows drift forward as you curl.",
-        "Avoid shrugging your shoulders forward as you lift the weight."
+        "Lower straight down rather than lunging forward.",
+        "Keep most of your weight over the front foot.",
+        "Keep the front heel planted throughout the rep."
       ],
       "tips_de": [
-        "Bleibe mit Schultern und Kopf während des Satzes an der Lehne.",
-        "Halte die Ellbogen während des Curls hinten, statt sie nach vorn zu ziehen.",
-        "Wähle ein moderates Gewicht, die gedehnte Position ist besonders fordernd."
+        "Senke dich gerade nach unten ab, statt nach vorn auszufallen.",
+        "Halte den Großteil deines Gewichts über dem vorderen Fuß.",
+        "Lass die vordere Ferse während der ganzen Wiederholung am Boden."
       ],
       "tips_es": [
-        "Mantén los hombros y la espalda apoyados en el banco.",
-        "No adelantes los hombros al subir las mancuernas.",
-        "Aprovecha el estiramiento abajo con una bajada lenta."
+        "Baja en línea recta en lugar de lanzarte hacia delante.",
+        "Mantén la mayor parte del peso sobre el pie delantero.",
+        "Mantén el talón delantero apoyado durante toda la repetición."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/incline-db-curl-start.webp",
-          "peak": "images/flat/incline-db-curl-peak.webp"
+          "start": "images/flat/split-squat-start.webp",
+          "peak": "images/flat/split-squat-peak.webp"
         }
       }
     },
     {
-      "id": "incline-db-press",
-      "name_en": "Incline Dumbbell Press",
-      "name_de": "Schrägbankdrücken mit Kurzhanteln",
-      "name_es": "Press con mancuernas en banco inclinado",
-      "description_en": "An incline pressing movement emphasizing the upper chest.",
-      "description_de": "Schrägbankdrücken mit Kurzhanteln, Schwerpunkt auf dem oberen Brustbereich.",
-      "description_es": "Un movimiento de press en banco inclinado que enfatiza la parte superior del pecho.",
+      "id": "spoto-press",
+      "name_en": "Spoto Press",
+      "name_de": "Spoto Press",
+      "name_es": "Press Spoto",
+      "description_en": "A bench press variation pausing the bar just above the chest to build control and pressing power.",
+      "description_de": "Eine Bankdrück-Variante mit Langhantel, bei der die Stange knapp über der Brust pausiert, ohne sie zu berühren.",
+      "description_es": "Un press de banca con barra que incluye una pausa con la barra suspendida sobre el pecho, eliminando el rebote.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
+      "equipment": "barbell",
       "body_part": "chest",
       "primary_muscles": [
         "pectoralis_major"
@@ -12918,7 +39691,6 @@
         "strength"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
         "no_axial_load",
         "lower_back_safe",
@@ -12929,1186 +39701,1088 @@
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set bench to 30-degree incline and sit back with dumbbells at shoulder level.",
-        "Press dumbbells up and together until arms are fully extended.",
-        "Lower dumbbells back to shoulder level with control.",
-        "Repeat."
+        "Lie on a flat bench and grip the barbell slightly wider than shoulders.",
+        "Unrack the bar and hold it over your chest with arms extended.",
+        "Lower the bar until it is one inch above your chest.",
+        "Pause there for a full second without touching the chest.",
+        "Press the bar back up until your arms are extended.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stelle die Bank auf 30 Grad, setz dich zurück mit Kurzhanteln auf Schulterhöhe.",
-        "Drücke die Kurzhanteln nach oben zusammen, bis die Arme gestreckt sind.",
-        "Senke sie kontrolliert zurück auf Schulterhöhe.",
-        "Wiederholen."
+        "Lege dich auf eine flache Bank und greife die Langhantel etwas breiter als schulterbreit.",
+        "Entracke die Stange und halte sie über der Brust mit gestreckten Armen.",
+        "Senke die Stange, bis sie zwei bis drei Zentimeter über der Brust ist.",
+        "Halte dort eine volle Sekunde inne, ohne die Brust zu berühren.",
+        "Drücke die Stange zurück, bis die Arme gestreckt sind.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Ajusta el banco a 30 grados de inclinación y siéntate con las mancuernas a la altura de los hombros.",
-        "Empuja las mancuernas hacia arriba y juntas hasta que los brazos estén completamente extendidos.",
-        "Baja las mancuernas de vuelta a la altura de los hombros con control.",
-        "Repite."
+        "Túmbate en un banco plano y agarra la barra ligeramente más ancha que los hombros.",
+        "Desrackea la barra y sostenla sobre el pecho con los brazos extendidos.",
+        "Baja la barra hasta que quede a un centímetro por encima del pecho.",
+        "Mantén esa posición un segundo completo sin tocar el pecho.",
+        "Empuja la barra hacia arriba hasta que los brazos estén extendidos.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your wrists stacked directly over your elbows.",
-        "Press up without banging the dumbbells together at the top.",
-        "Keep your shoulder blades pulled back against the bench."
+        "Keep your shoulder blades retracted and pinned to the bench.",
+        "Hold the bar motionless during the pause instead of letting it drift.",
+        "Use a lighter load than your standard bench press."
       ],
       "tips_de": [
-        "Halte die Füße fest am Boden und den Rücken stabil an der Bank.",
-        "Senke die Hanteln so weit, wie es deine Schultern schmerzfrei erlauben.",
-        "Bewege beide Hanteln gleichmäßig und im selben Tempo."
+        "Ziehe die Schulterblätter zusammen und presse sie in die Bank.",
+        "Halte die Spannung während der Pause, statt das Gewicht durchsacken zu lassen.",
+        "Lass die Handgelenke nicht nach hinten abknicken."
       ],
       "tips_es": [
-        "Mantén los pies firmes en el suelo y las escápulas retraídas.",
-        "Evita chocar las mancuernas en la parte alta.",
-        "Baja hasta sentir un estiramiento suave en el pecho."
+        "Detén la barra a un par de centímetros del pecho.",
+        "Mantén la pausa un segundo completo sin tocar el pecho.",
+        "Conserva los omóplatos retraídos durante todo el recorrido."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/incline-db-press-start.webp",
-          "peak": "images/flat/incline-db-press-peak.webp"
+          "start": "images/flat/spoto-press-start.webp",
+          "peak": "images/flat/spoto-press-peak.webp"
         }
       }
     },
     {
-      "id": "incline-dumbbell-fly",
-      "name_en": "Incline Dumbbell Fly",
-      "name_de": "Schrägbank-Kurzhantelflys",
-      "name_es": "Apertura con mancuernas en banco inclinado",
-      "description_en": "An incline isolation exercise opening dumbbells in a wide arc, stretching and targeting the upper chest.",
-      "description_de": "Eine Isolationsübung auf der Schrägbank, bei der du Kurzhanteln in einem weiten Bogen öffnest und die obere Brust dehnst und trainierst.",
-      "description_es": "Un ejercicio de aislamiento en banco inclinado que abre las mancuernas en un arco amplio, estirando y trabajando el pecho superior.",
+      "id": "squat",
+      "name_en": "Barbell Back Squat",
+      "name_de": "Langhantel-Kniebeuge",
+      "name_es": "Sentadilla Trasera con Barra",
+      "description_en": "A compound lower-body movement targeting the quadriceps, glutes, and hamstrings.",
+      "description_de": "Eine mehrgelenkige Unterkörperübung, die Quadrizeps, Gesäßmuskeln und Beinbeuger beansprucht.",
+      "description_es": "Un movimiento compuesto de tren inferior que trabaja cuádriceps, glúteos e isquiotibiales.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "chest",
+      "equipment": "barbell",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "pectoralis_major"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "biceps_brachii"
+        "erector_spinae",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength",
+        "power"
       ],
       "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "powerlifting",
+        "leg_day",
+        "big_three"
       ],
-      "variation_group": "chest-fly",
+      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie back on an incline bench holding dumbbells above your chest.",
-        "Press the dumbbells up with palms facing each other.",
-        "Maintain a slight bend in your elbows throughout.",
-        "Lower the dumbbells in a wide arc until you feel a chest stretch.",
-        "Squeeze your chest to bring the dumbbells back together.",
-        "Repeat for the desired number of reps."
+        "Position the bar on your upper traps.",
+        "Unrack and step back, feet shoulder-width apart.",
+        "Brace your core and squat down until thighs are parallel.",
+        "Drive through your heels to stand back up.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Leg dich auf eine Schrägbank und halte Kurzhanteln über der Brust.",
-        "Drücke die Kurzhanteln hoch, Handflächen zueinander.",
-        "Behalte eine leichte Ellbogenbeugung bei.",
-        "Senke die Kurzhanteln in einem weiten Bogen, bis du eine Dehnung in der Brust spürst.",
-        "Spanne die Brustmuskeln an, um die Kurzhanteln wieder zusammenzuführen.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Lege die Stange auf den oberen Trapezmuskeln ab.",
+        "Entracke und tritt zurück, Füße schulterbreit.",
+        "Spanne den Core an und gehe herunter, bis die Oberschenkel parallel sind.",
+        "Drücke durch die Fersen zurück in den Stand.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Acuéstate en un banco inclinado con mancuernas sobre el pecho.",
-        "Sube las mancuernas con las palmas enfrentadas.",
-        "Mantén una ligera flexión en los codos durante todo el movimiento.",
-        "Baja las mancuernas en un arco amplio hasta sentir el estiramiento del pecho.",
-        "Aprieta el pecho para juntar las mancuernas de nuevo.",
-        "Repite el número deseado de repeticiones."
+        "Coloca la barra sobre tus trapecios superiores.",
+        "Desrackea y da un paso atrás, con los pies al ancho de los hombros.",
+        "Contrae el core y haz la sentadilla hasta que los muslos queden paralelos.",
+        "Empuja a través de los talones para volver a la posición de pie.",
+        "Repite."
       ],
       "tips_en": [
-        "Keep a fixed slight bend in your elbows throughout.",
-        "Lower only as far as a comfortable chest stretch allows.",
-        "Squeeze your chest to bring the dumbbells back together."
+        "Keep your chest up throughout the movement.",
+        "Push your knees out in line with your toes."
       ],
       "tips_de": [
-        "Halte die Ellbogen durchgehend leicht und unverändert gebeugt.",
-        "Senke nur so weit, wie es eine angenehme Brustdehnung zulässt.",
-        "Spanne die Brust an, um die Kurzhanteln wieder zusammenzuführen."
+        "Halte die Brust während der gesamten Bewegung oben.",
+        "Drücke die Knie in Linie mit den Zehen nach außen."
       ],
       "tips_es": [
-        "Mantén una ligera flexión fija en los codos en todo momento.",
-        "Baja solo hasta donde permita un estiramiento cómodo del pecho.",
-        "Aprieta el pecho para volver a juntar las mancuernas."
+        "Mantén el pecho arriba durante todo el movimiento.",
+        "Empuja las rodillas hacia afuera en línea con los dedos de los pies."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/incline-dumbbell-fly-start.webp",
-          "peak": "images/flat/incline-dumbbell-fly-peak.webp"
+          "start": "images/flat/squat-start.webp",
+          "peak": "images/flat/squat-peak.webp"
         }
       }
     },
     {
-      "id": "incline-hammer-curl",
-      "name_en": "Incline Hammer Curl",
-      "name_de": "Schrägbank-Hammer-Curl",
-      "name_es": "Curl martillo en banco inclinado",
-      "description_en": "A hammer curl performed on an incline bench for increased stretch and biceps long-head activation.",
-      "description_de": "Hammer-Curl auf der Schrägbank für mehr Dehnung und Aktivierung des langen Bizepskopfs.",
-      "description_es": "Un curl martillo realizado en banco inclinado para mayor estiramiento y activación de la cabeza larga del bíceps.",
+      "id": "stability-ball-hip-bridge",
+      "name_en": "Stability Ball Hip Bridge",
+      "name_de": "Stability-Ball-Hüftbrücke",
+      "name_es": "Puente de Cadera con Balón de Estabilidad",
+      "description_en": "A glute bridge with the feet on a stability ball, adding an anti-rotation and balance demand to the basic bridge pattern.",
+      "description_de": "Eine Glute Bridge mit den Füßen auf einem Stability Ball, die dem normalen Brückenmuster eine Anti-Rotations- und Balanceanforderung hinzufügt.",
+      "description_es": "Un puente de glúteos con los pies sobre un balón de estabilidad, que añade demanda antirotación y de equilibrio al patrón básico del puente.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "difficulty": "beginner",
+      "equipment": "stability_ball",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "biceps_brachii",
-        "brachialis"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "forearm_flexors"
+        "hamstrings",
+        "rectus_abdominis"
       ],
       "goals": [
-        "hypertrophy"
-      ],
-      "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "hypertrophy",
+        "rehabilitation"
+      ],
+      "tags": [
+        "leg_day",
+        "lower_back_safe"
       ],
-      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit on an incline bench holding dumbbells with a neutral grip.",
-        "Allow arms to hang straight.",
-        "Curl the dumbbells up in a hammer motion.",
-        "Lower slowly.",
-        "Repeat."
+        "Lie face-up on the floor and place both feet on top of a stability ball.",
+        "Arms rest at the sides on the floor for balance.",
+        "Squeeze the glutes and press the heels into the ball to raise the hips.",
+        "Finish with a straight line from shoulders to knees.",
+        "Lower the hips under control without the ball rolling away.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Sitz auf einer Schrägbank und halte Kurzhanteln im neutralen Griff.",
-        "Lass die Arme gerade herunterhängen.",
-        "Curle die Kurzhanteln in einer Hammerbewegung nach oben.",
-        "Langsam absenken.",
-        "Wiederholen."
+        "Lege dich mit dem Rücken auf den Boden und stelle beide Füße auf den Stability Ball.",
+        "Die Arme liegen seitlich auf dem Boden für Balance.",
+        "Spanne die Gesäßmuskeln an und drücke die Fersen in den Ball, um die Hüfte zu heben.",
+        "Schließe mit einer geraden Linie von Schultern bis Knie ab.",
+        "Senke die Hüfte kontrolliert ab, ohne dass der Ball wegrollt.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en un banco inclinado con mancuernas en agarre neutro.",
-        "Deja que los brazos cuelguen rectos.",
-        "Sube las mancuernas en un movimiento de martillo.",
-        "Baja lentamente.",
-        "Repite."
+        "Túmbate boca arriba en el suelo y coloca ambos pies sobre un balón de estabilidad.",
+        "Los brazos descansan a los lados en el suelo para equilibrarte.",
+        "Aprieta los glúteos y presiona los talones contra el balón para elevar las caderas.",
+        "Termina con una línea recta desde los hombros hasta las rodillas.",
+        "Baja las caderas de forma controlada sin que el balón ruede.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "The incline provides a greater stretch.",
-        "Avoid swinging."
+        "The ball will try to drift — keep the feet pressed straight down.",
+        "No hyperextension at the top; stop when the body is in a line."
       ],
       "tips_de": [
-        "Die Schrägbank ermöglicht eine größere Dehnung.",
-        "Nicht schwingen."
+        "Der Ball versucht wegzudriften — halte die Füße gerade nach unten gedrückt.",
+        "Keine Überstreckung oben; höre auf, wenn der Körper in einer Linie ist."
       ],
       "tips_es": [
-        "La inclinación proporciona un mayor estiramiento.",
-        "Evita balancear el cuerpo."
+        "El balón intentará desplazarse: mantén los pies presionados directamente hacia abajo.",
+        "Sin hiperextensión en la parte superior; detente cuando el cuerpo esté en línea."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/incline-hammer-curl-start.webp",
-          "peak": "images/flat/incline-hammer-curl-peak.webp"
+          "start": "images/flat/stability-ball-hip-bridge-start.webp",
+          "peak": "images/flat/stability-ball-hip-bridge-peak.webp"
         }
       }
     },
     {
-      "id": "incline-push-ups",
-      "name_en": "Incline Push-Up",
-      "name_de": "Incline Push-Up",
-      "name_es": "Push-up inclinado",
-      "description_en": "A beginner-friendly push-up variation with hands elevated on a bench or step.",
-      "description_de": "Eine einsteigerfreundliche Push-Up-Variante mit erhöhten Händen auf einer Bank oder Stufe.",
-      "description_es": "Una variación del push-up apta para principiantes con las manos elevadas sobre un banco o escalón.",
+      "id": "stability-ball-knee-tuck",
+      "name_en": "Stability Ball Knee Tuck",
+      "name_de": "Stability-Ball-Knee-Tuck",
+      "name_es": "Encogimiento de Rodillas con Balón de Estabilidad",
+      "description_en": "A plank-position knee tuck with the feet on a stability ball, rolling the ball in under the hips to load the abs dynamically.",
+      "description_de": "Ein Knee Tuck aus der Plank-Position mit den Füßen auf einem Stability Ball — der Ball wird unter die Hüfte gerollt, um die Bauchmuskulatur dynamisch zu belasten.",
+      "description_es": "Un encogimiento de rodillas en posición de plancha con los pies sobre un balón de estabilidad, rodando el balón hacia las caderas para trabajar el abdomen dinámicamente.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "stability_ball",
+      "body_part": "core",
       "primary_muscles": [
-        "pectoralis_major"
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
         "anterior_deltoid",
-        "triceps_brachii"
+        "hip_flexors",
+        "obliques",
+        "serratus_anterior"
       ],
       "goals": [
         "hypertrophy",
-        "endurance"
+        "strength"
       ],
       "tags": [
-        "calisthenics",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "core"
       ],
-      "variation_group": "push-up",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Place your hands on a bench or elevated surface, shoulder-width apart.",
-        "Extend your legs behind you into a plank position.",
-        "Lower your chest toward the bench by bending your elbows.",
-        "Push back up to the starting position.",
-        "Repeat."
+        "Start in a high plank with both shins or the tops of the feet on top of a stability ball.",
+        "Hands are under the shoulders, body in a straight line.",
+        "Brace the core and pull the ball toward the chest by tucking the knees in.",
+        "Roll it back out by extending the legs fully back to the plank position.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Stelle die Hände schulterbreit auf eine Bank oder erhöhte Fläche.",
-        "Strecke die Beine in eine Plank-Position.",
-        "Senke die Brust zur Bank, indem du die Ellbogen beugst.",
-        "Drücke zurück in die Ausgangsposition.",
-        "Wiederholen."
+        "Starte in einem hohen Plank mit den Schienbeinen oder Fußrücken auf dem Stability Ball.",
+        "Hände unter den Schultern, Körper in einer geraden Linie.",
+        "Spanne den Core an und ziehe den Ball zur Brust, indem du die Knie einziehst.",
+        "Rolle ihn zurück, indem du die Beine vollständig in die Plank-Position streckst.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca las manos sobre un banco o superficie elevada, a la anchura de los hombros.",
-        "Extiende las piernas hacia atrás en posición de plancha.",
-        "Baja el pecho hacia el banco flexionando los codos.",
-        "Empuja de vuelta a la posición inicial.",
-        "Repite."
+        "Comienza en plancha alta con las espinillas o el dorso de los pies sobre un balón de estabilidad.",
+        "Las manos están bajo los hombros y el cuerpo en línea recta.",
+        "Contrae el core y lleva el balón hacia el pecho encogiendo las rodillas.",
+        "Rueda de vuelta hacia afuera extendiendo completamente las piernas a la posición de plancha.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Check that the elevated surface is stable before starting.",
-        "Keep your elbows tucked rather than flared out wide.",
-        "Progress to a lower surface as you get stronger."
+        "Hips do not pike up; keep a level trunk throughout the roll-in.",
+        "Shoulders stay over the wrists — don't let them drift forward."
       ],
       "tips_de": [
-        "Spanne Rumpf und Gesäß an, damit die Hüfte nicht durchhängt.",
-        "Führe die Ellbogen leicht nach hinten statt weit nach außen.",
-        "Nutze eine niedrigere Erhöhung, sobald du stärker wirst."
+        "Die Hüfte hebt sich nicht; halte den Rumpf während des Einrollens durchgehend eben.",
+        "Schultern bleiben über den Handgelenken — nicht nach vorne driften lassen."
       ],
       "tips_es": [
-        "Aprieta el abdomen para que la cadera no se hunda.",
-        "Cuanto más alta la superficie, más fácil el ejercicio.",
-        "Asegúrate de que el banco no se mueva antes de empezar."
+        "Las caderas no se elevan; mantén el tronco nivelado durante todo el encogimiento.",
+        "Los hombros permanecen sobre las muñecas: no dejes que se desplacen hacia adelante."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/incline-push-ups-start.webp",
-          "peak": "images/flat/incline-push-ups-peak.webp"
+          "start": "images/flat/stability-ball-knee-tuck-start.webp",
+          "peak": "images/flat/stability-ball-knee-tuck-peak.webp"
         }
       }
     },
     {
-      "id": "inverted-row",
-      "name_en": "Inverted Row",
-      "name_de": "Inverted Row",
-      "name_es": "Remo invertido",
-      "description_en": "A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.",
-      "description_de": "Eine horizontale Körpergewichts-Zugübung unter einer festen Stange – die Brust zur Stange ziehen, Körper gerade halten.",
-      "description_es": "Un ejercicio de jalón horizontal con el peso corporal realizado bajo una barra fija, tirando del pecho hacia la barra mientras se mantiene el cuerpo rígido.",
+      "id": "stability-ball-push-up",
+      "name_en": "Stability Ball Push-Up",
+      "name_de": "Stability-Ball-Push-Up",
+      "name_es": "Push-Up con Balón de Estabilidad",
+      "description_en": "A push-up performed with the feet on a stability ball, adding a strong anti-rotation demand to a standard push-up.",
+      "description_de": "Ein Push-Up mit den Füßen auf einem Stability Ball, der dem normalen Push-Up eine starke Anti-Rotationsanforderung hinzufügt.",
+      "description_es": "Un push-up realizado con los pies sobre un balón de estabilidad, que añade una fuerte demanda antirotación al push-up estándar.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "back",
+      "equipment": "stability_ball",
+      "body_part": "chest",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids",
-        "trapezius"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid",
-        "rectus_abdominis"
+        "anterior_deltoid",
+        "rectus_abdominis",
+        "serratus_anterior",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
-        "strength"
+        "core"
       ],
       "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "push_day",
+        "calisthenics",
+        "core"
       ],
-      "variation_group": "row",
+      "variation_group": "push-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set a barbell in a rack at about waist height.",
-        "Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.",
-        "Hang with arms extended, heels on the floor, body straight from head to ankles.",
-        "Pull your chest to the bar, squeezing the shoulder blades together.",
-        "Lower yourself under control until arms are fully extended.",
-        "Repeat."
+        "Kneel in front of a stability ball and place your shins or feet on top of it.",
+        "Set the hands on the floor under the shoulders in a high-plank position.",
+        "Brace the core hard — the ball will want to roll sideways.",
+        "Lower the chest to the floor by bending the elbows.",
+        "Press back up to the starting position without letting the ball wobble.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Lege eine Langhantel in einem Rack auf etwa Hüfthöhe.",
-        "Leg dich darunter und greife die Stange etwas schulterbreiter im Obergriff.",
-        "Hänge mit gestreckten Armen, Fersen auf dem Boden, Körper gerade von Kopf bis Ferse.",
-        "Ziehe die Brust zur Stange und drücke die Schulterblätter zusammen.",
-        "Senke dich kontrolliert ab, bis die Arme gestreckt sind.",
-        "Wiederholen."
+        "Knie vor dem Stability Ball und lege Schienbeine oder Füße darauf ab.",
+        "Hände auf dem Boden unter den Schultern in der hohen Plank-Position.",
+        "Spanne den Core fest an — der Ball will zur Seite rollen.",
+        "Senke die Brust zum Boden, indem du die Ellbogen beugst.",
+        "Drücke zurück in die Ausgangsposition, ohne den Ball wackeln zu lassen.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca una barra en un rack a la altura de la cintura aproximadamente.",
-        "Acuéstate debajo y agarra la barra ligeramente más ancha que los hombros con agarre prono.",
-        "Cuélgate con los brazos extendidos, los talones en el suelo y el cuerpo recto de la cabeza a los tobillos.",
-        "Tira del pecho hacia la barra, apretando los omóplatos.",
-        "Bájate con control hasta que los brazos estén completamente extendidos.",
-        "Repite."
+        "Arrodíllate frente a un balón de estabilidad y coloca las espinillas o los pies encima.",
+        "Apoya las manos en el suelo bajo los hombros en posición de plancha alta.",
+        "Contrae fuerte el core: el balón querrá rodar hacia los lados.",
+        "Baja el pecho al suelo doblando los codos.",
+        "Vuelve a empujar hasta la posición inicial sin dejar que el balón se tambalee.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Keep the core braced — no hip sag.",
-        "To make it harder, elevate your feet; to make it easier, walk your feet in toward the bar.",
-        "Pause briefly at the top with the chest against the bar."
+        "Start with shins on the ball; feet-only is much harder.",
+        "If the ball drifts side to side, you're lacking core bracing — slow down."
       ],
       "tips_de": [
-        "Rumpf angespannt halten – keine absackenden Hüften.",
-        "Für mehr Intensität Füße erhöhen; für weniger Füße zur Stange vorziehen.",
-        "Kurz oben halten, Brust an der Stange."
+        "Beginne mit Schienbeinen auf dem Ball; nur Füße ist deutlich schwerer.",
+        "Driftet der Ball seitwärts, fehlt die Core-Spannung — verlangsame."
       ],
       "tips_es": [
-        "Mantén el core contraído — sin que las caderas se hundan.",
-        "Para hacerlo más difícil, eleva los pies; para hacerlo más fácil, camina los pies hacia la barra.",
-        "Haz una breve pausa en la parte superior con el pecho contra la barra."
+        "Comienza con las espinillas sobre el balón; solo con los pies es mucho más difícil.",
+        "Si el balón se desplaza de lado a lado, falta contracción del core: reduce la velocidad."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/inverted-row-start.webp",
-          "peak": "images/flat/inverted-row-peak.webp"
+          "start": "images/flat/stability-ball-push-up-start.webp",
+          "peak": "images/flat/stability-ball-push-up-peak.webp"
         }
       }
     },
     {
-      "id": "jump-squat",
-      "name_en": "Jump Squat",
-      "name_de": "Jump Squat",
-      "name_es": "Sentadilla con Salto",
-      "description_en": "A plyometric bodyweight squat where you explode upward into a vertical jump.",
-      "description_de": "Eine plyometrische Körpergewichts-Kniebeuge mit explosivem Hochsprung.",
-      "description_es": "Una sentadilla pliométrica con peso corporal donde explotas hacia arriba en un salto vertical.",
-      "category": "plyometrics",
-      "force_type": "dynamic",
+      "id": "stability-ball-push-up-hands-on-ball",
+      "name_en": "Stability Ball Push-Up (Hands on Ball)",
+      "name_de": "Stability-Ball-Liegestütz (Hände auf dem Ball)",
+      "name_es": "Flexión sobre pelota de estabilidad (manos en la pelota)",
+      "description_en": "An incline push-up performed with both hands on a stability ball and the feet on the floor. The unstable surface forces the chest, shoulders, and triceps to work harder while the core fights to keep the body rigid.",
+      "description_de": "Ein Liegestütz in Schräglage, bei dem beide Hände auf einem Gymnastikball und die Füße auf dem Boden ruhen. Die instabile Unterlage fordert Brust, Schultern und Trizeps zusätzlich, während der Rumpf den Körper stabil hält.",
+      "description_es": "Una flexión inclinada realizada con ambas manos sobre una pelota de estabilidad y los pies en el suelo. La superficie inestable exige más al pecho, los hombros y los tríceps, mientras el core mantiene el cuerpo rígido.",
+      "category": "strength",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "upper_legs",
+      "difficulty": "intermediate",
+      "equipment": "stability_ball",
+      "body_part": "chest",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "gastrocnemius",
-        "hamstrings"
+        "anterior_deltoid",
+        "rectus_abdominis",
+        "serratus_anterior",
+        "triceps_brachii"
       ],
       "goals": [
-        "power",
-        "endurance"
+        "hypertrophy",
+        "core"
       ],
       "tags": [
-        "leg_day",
-        "conditioning"
+        "push_day",
+        "calisthenics",
+        "core"
       ],
-      "variation_group": "squat",
+      "variation_group": "push-up",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Stand with feet shoulder-width apart.",
-        "Drop into a quarter-squat with the arms back.",
-        "Explode upward, swinging the arms up and jumping as high as you can.",
-        "Land softly back into a quarter-squat to absorb impact.",
-        "Repeat without pausing for the prescribed reps."
+        "Place both hands on top of a stability ball and walk your feet back into a straight-arm plank, body in a straight line from head to heels.",
+        "Brace your core and keep the ball steady beneath your hands.",
+        "Bend your elbows to lower your chest toward the ball under control.",
+        "Press back up to full arm extension without letting the ball roll.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stehe schulterbreit.",
-        "Gehe in eine Viertelhocke mit den Armen nach hinten.",
-        "Explodiere nach oben, schwinge die Arme und springe so hoch wie möglich.",
-        "Lande weich in einer Viertelhocke, um den Aufprall abzufangen.",
-        "Wiederhole ohne Pause für die vorgegebene Anzahl an Wiederholungen."
+        "Lege beide Hände auf einen Gymnastikball und wandere mit den Füßen zurück in eine Liegestützposition mit gestreckten Armen, den Körper in einer geraden Linie von Kopf bis Ferse.",
+        "Spanne den Rumpf an und halte den Ball ruhig unter den Händen.",
+        "Beuge die Ellbogen und senke die Brust kontrolliert zum Ball ab.",
+        "Drücke dich wieder nach oben in die volle Armstreckung, ohne den Ball wegrollen zu lassen.",
+        "Wiederhole die Bewegung für die gewünschte Wiederholungszahl."
       ],
       "instructions_es": [
-        "Mantente con los pies a la anchura de los hombros.",
-        "Baja a una media sentadilla con los brazos atrás.",
-        "Explota hacia arriba, balanceando los brazos y saltando lo más alto posible.",
-        "Aterriza suave en media sentadilla para absorber el impacto.",
-        "Repite sin pausa el número de repeticiones indicado."
+        "Coloca ambas manos sobre una pelota de estabilidad y camina con los pies hacia atrás hasta una plancha con los brazos extendidos, el cuerpo en línea recta de la cabeza a los talones.",
+        "Activa el core y mantén la pelota firme bajo las manos.",
+        "Flexiona los codos para bajar el pecho hacia la pelota de forma controlada.",
+        "Empuja de nuevo hasta la extensión completa de los brazos sin dejar que la pelota ruede.",
+        "Repite las repeticiones deseadas."
       ],
       "tips_en": [
-        "Land softly with bent knees to absorb impact.",
-        "Drive the arms up to add height to the jump.",
-        "Keep the chest up — do not let the torso collapse."
+        "Keep your body in a rigid straight line — do not let your hips sag or pike up.",
+        "Move slowly and deliberately; the wobble of the ball is what makes the exercise work, so resist it rather than fight it fast.",
+        "Set your hands slightly wider than shoulder width on the ball for a more stable base, and keep your elbows tucked to about 45 degrees."
       ],
       "tips_de": [
-        "Lande weich mit gebeugten Knien.",
-        "Schwinge die Arme nach oben, um Höhe zu gewinnen.",
-        "Brust offen — Oberkörper nicht zusammenfallen lassen."
+        "Halte den Körper in einer stabilen geraden Linie – lass die Hüfte weder durchhängen noch nach oben knicken.",
+        "Bewege dich langsam und bewusst; das Wackeln des Balls ist der Trainingsreiz – widerstehe ihm, statt schnell dagegen zu arbeiten.",
+        "Setze die Hände etwas breiter als schulterbreit auf den Ball und halte die Ellbogen bei etwa 45 Grad angelegt."
       ],
       "tips_es": [
-        "Aterriza suave con las rodillas flexionadas.",
-        "Lanza los brazos arriba para ganar altura en el salto.",
-        "Mantén el pecho arriba — no dejes que el torso colapse."
+        "Mantén el cuerpo en una línea recta y rígida: no dejes que las caderas se hundan ni se eleven.",
+        "Muévete lento y con control; la inestabilidad de la pelota es lo que hace efectivo el ejercicio, así que resístela en lugar de combatirla con rapidez.",
+        "Coloca las manos algo más anchas que los hombros sobre la pelota y mantén los codos a unos 45 grados."
       ],
-      "met": 7.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/jump-squat-start.webp",
-          "peak": "images/flat/jump-squat-peak.webp"
+          "start": "images/flat/stability-ball-push-up-hands-on-ball-start.webp",
+          "peak": "images/flat/stability-ball-push-up-hands-on-ball-peak.webp"
         }
       }
     },
     {
-      "id": "jumping-jacks",
-      "name_en": "Jumping Jacks",
-      "name_de": "Hampelmann",
-      "name_es": "Saltos de Tijera",
-      "description_en": "This classic full-body dynamic exercise elevates heart rate and targets the calves, shoulders, quads, and glutes, making it an excellent warm-up or conditioning movement.",
-      "description_de": "Diese klassische Ganzkörper-Dynamikübung erhöht die Herzfrequenz und trainiert Waden, Schultern, Quadrizeps und Gesäßmuskulatur, ideal als Aufwärm- oder Konditionsübung.",
-      "description_es": "Este clásico ejercicio dinámico de cuerpo completo eleva la frecuencia cardíaca y trabaja pantorrillas, hombros, cuádriceps y glúteos, siendo excelente para calentar o acondicionar.",
-      "category": "cardio",
-      "force_type": "dynamic",
+      "id": "stability-ball-wall-squat",
+      "name_en": "Stability Ball Wall Squat",
+      "name_de": "Wandkniebeuge mit Gymnastikball",
+      "name_es": "Sentadilla en Pared con Pelota",
+      "description_en": "A bodyweight squat with a stability ball pinned between the lower back and a wall, keeping the spine guided.",
+      "description_de": "Eine Körpergewichts-Kniebeuge mit einem Gymnastikball zwischen unterem Rücken und Wand, der die Wirbelsäule führt.",
+      "description_es": "Una sentadilla con peso corporal apoyando una pelota suiza entre la zona lumbar y la pared, que guía la columna.",
+      "category": "strength",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "beginner",
-      "body_part": "full_body",
+      "equipment": "stability_ball",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "gastrocnemius",
-        "gluteus_medius",
-        "lateral_deltoid"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "abductors",
-        "quadriceps",
-        "soleus"
+        "hamstrings"
       ],
       "goals": [
-        "endurance"
+        "hypertrophy"
       ],
       "tags": [
-        "full_body",
-        "warm_up"
+        "leg_day"
       ],
+      "variation_group": "squat",
       "is_unilateral": false,
-      "is_bodyweight": true,
-      "instructions_en": [
-        "Stand tall with feet together and arms at your sides.",
-        "Simultaneously jump your feet out wide and raise your arms overhead.",
-        "Ensure your arms meet or nearly meet above your head.",
-        "Jump your feet back together while lowering your arms to your sides.",
-        "Maintain a continuous, rhythmic motion."
-      ],
-      "instructions_de": [
-        "Stelle dich aufrecht hin, Füße zusammen und Arme an den Seiten.",
-        "Springe gleichzeitig mit den Füßen weit auseinander und hebe die Arme über den Kopf.",
-        "Stelle sicher, dass sich deine Arme über dem Kopf berühren oder fast berühren.",
-        "Springe mit den Füßen wieder zusammen, während du die Arme zu den Seiten senkst.",
-        "Behalte eine kontinuierliche, rhythmische Bewegung bei."
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Place a stability ball between your lower back and a wall.",
+        "Step the feet forward about a foot, slightly wider than shoulder-width.",
+        "Squat down, letting the ball roll up the back as you descend.",
+        "Stop when thighs are parallel to the floor.",
+        "Drive through the heels to stand back up."
+      ],
+      "instructions_de": [
+        "Klemme einen Gymnastikball zwischen unteren Rücken und Wand.",
+        "Setze die Füße ca. 30 cm nach vorn, etwas weiter als schulterbreit.",
+        "Senke dich ab, der Ball rollt am Rücken hoch.",
+        "Halte an, wenn die Oberschenkel parallel zum Boden sind.",
+        "Drücke über die Fersen wieder hoch."
       ],
       "instructions_es": [
-        "Ponte de pie con los pies juntos y los brazos a los lados.",
-        "Simultáneamente, salta abriendo las piernas y levantando los brazos por encima de la cabeza.",
-        "Asegúrate de que tus brazos se junten o casi se junten por encima de tu cabeza.",
-        "Salta juntando los pies de nuevo mientras bajas los brazos a los lados.",
-        "Mantén un movimiento continuo y rítmico."
+        "Coloca una pelota suiza entre tu zona lumbar y una pared.",
+        "Adelanta los pies unos 30 cm, un poco más anchos que los hombros.",
+        "Baja en sentadilla mientras la pelota rueda por la espalda.",
+        "Detente cuando los muslos queden paralelos al suelo.",
+        "Empuja con los talones para volver a subir."
       ],
       "tips_en": [
-        "Land softly on the balls of your feet to absorb impact.",
-        "Keep your core engaged throughout the movement.",
-        "Control your breathing; inhale as you jump out, exhale as you jump in.",
-        "Increase speed for a greater cardiovascular challenge."
+        "Keep the weight in the heels and mid-foot.",
+        "Do not let the knees travel past the toes.",
+        "The ball should roll smoothly — do not lean off it."
       ],
       "tips_de": [
-        "Lande sanft auf den Fußballen, um den Aufprall abzufedern.",
-        "Halte deinen Rumpf während der gesamten Bewegung angespannt.",
-        "Kontrolliere deine Atmung; atme ein, wenn du springst, atme aus, wenn du zurückspringst.",
-        "Erhöhe die Geschwindigkeit für eine größere kardiovaskuläre Herausforderung."
+        "Belaste Fersen und Mittelfuß.",
+        "Lasse die Knie nicht über die Zehen wandern.",
+        "Der Ball soll gleichmäßig rollen — lehne dich nicht von ihm weg."
       ],
       "tips_es": [
-        "Aterriza suavemente sobre las puntas de los pies para absorber el impacto.",
-        "Mantén tu core activado durante todo el movimiento.",
-        "Controla tu respiración; inhala al saltar hacia afuera, exhala al saltar hacia adentro.",
-        "Aumenta la velocidad para un mayor desafío cardiovascular."
+        "Carga el peso en talones y medio del pie.",
+        "No dejes que las rodillas pasen las puntas de los pies.",
+        "La pelota debe rodar suavemente — no te separes de ella."
       ],
-      "met": 8.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/jumping-jacks-start.webp",
-          "peak": "images/flat/jumping-jacks-peak.webp"
+          "start": "images/flat/stability-ball-wall-squat-start.webp",
+          "peak": "images/flat/stability-ball-wall-squat-peak.webp"
         }
       }
     },
     {
-      "id": "kettlebell-deadlift",
-      "name_en": "Kettlebell Deadlift",
-      "name_de": "Kettlebell-Kreuzheben",
-      "name_es": "Peso muerto con pesa rusa",
-      "description_en": "A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back.",
-      "description_de": "Ein grundlegendes Kreuzheben mit der Kettlebell zwischen den Füßen, das Gesäß, Beinbeuger und Rückenstrecker kräftigt.",
-      "description_es": "Un peso muerto con pesa rusa que fortalece glúteos, isquiotibiales y zona lumbar con un patrón de bisagra de cadera.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "stair-climber",
+      "name_en": "Stair Climber",
+      "name_de": "Treppensteiger",
+      "name_es": "Escaladora de Escaleras",
+      "description_en": "A cardio machine movement that climbs a revolving staircase step after step, loading the glutes and quads continuously with no landing impact.",
+      "description_de": "Eine Ausdauerübung am Gerät, bei der du Stufe für Stufe eine umlaufende Treppe steigst — Gesäß und Oberschenkel arbeiten durchgehend, ganz ohne Landestoß.",
+      "description_es": "Un ejercicio de máquina cardiovascular que sube escalón tras escalón por una escalera giratoria, cargando glúteos y cuádriceps de forma continua y sin impacto de aterrizaje.",
+      "category": "cardio",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "equipment": "stair_climber",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "erector_spinae",
         "gluteus_maximus",
-        "hamstrings"
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "forearm_flexors",
-        "quadriceps"
+        "gastrocnemius",
+        "gluteus_medius",
+        "hamstrings",
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "endurance"
       ],
       "tags": [
-        "shoulder_safe",
-        "knee_safe"
+        "conditioning",
+        "leg_day",
+        "glute_focus"
       ],
-      "variation_group": "deadlift",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with feet shoulder-width apart and kettlebell between your feet.",
-        "Hinge at the hips and bend your knees to grip the handle.",
-        "Brace your core and set your back flat.",
-        "Drive through your heels to stand up with the kettlebell.",
-        "Lock out at the top with shoulders pulled back.",
-        "Lower the kettlebell back to the floor with control."
+        "Step onto the bottom stair with the machine at its slowest setting and take the rails lightly for balance.",
+        "Climb one step at a time, placing the whole foot on each stair rather than just the toes.",
+        "Stand upright with your chest open and your hips under your shoulders instead of hunching over the console.",
+        "Push the step down through the heel of the front foot, letting the glute of that leg do the work.",
+        "Set the pace so you can hold your posture, and keep climbing for the desired time or number of floors."
       ],
       "instructions_de": [
-        "Steh schulterbreit, Kettlebell zwischen den Füßen.",
-        "Hüfte beugen, Knie beugen und den Griff fassen.",
-        "Rumpf anspannen, Rücken flach.",
-        "Durch die Fersen drücken und mit dem Kettlebell aufstehen.",
-        "Oben Schultern zurückziehen und einrasten.",
-        "Kettlebell kontrolliert zurück auf den Boden senken."
+        "Steig auf der untersten Stufe auf, während das Gerät auf der langsamsten Stufe läuft, und fass die Griffe nur locker zum Gleichgewicht an.",
+        "Steig Stufe für Stufe und setz den ganzen Fuß auf, nicht nur die Zehen.",
+        "Bleib aufrecht mit offenem Brustkorb und der Hüfte unter den Schultern, statt dich über die Konsole zu beugen.",
+        "Drück die Stufe über die Ferse des vorderen Fußes nach unten und lass das Gesäß dieses Beins die Arbeit machen.",
+        "Wähl das Tempo so, dass du die Haltung halten kannst, und steig die gewünschte Zeit oder Stockwerkzahl weiter."
       ],
       "instructions_es": [
-        "Párate con los pies a la anchura de los hombros y la pesa rusa entre los pies.",
-        "Bisagra en las caderas y flexiona las rodillas para agarrar el asa.",
-        "Contrae el core y mantén la espalda plana.",
-        "Empuja a través de los talones para ponerte de pie con la pesa rusa.",
-        "Bloquea en la parte superior con los hombros hacia atrás.",
-        "Baja la pesa rusa de vuelta al suelo con control."
+        "Súbete al escalón inferior con la máquina en su ajuste más lento y sujeta los raíles con suavidad para equilibrarte.",
+        "Sube de escalón en escalón apoyando el pie entero en cada uno, no solo la punta.",
+        "Mantente erguido con el pecho abierto y la cadera bajo los hombros, sin encorvarte sobre la consola.",
+        "Empuja el escalón hacia abajo con el talón del pie adelantado y deja que el glúteo de esa pierna haga el trabajo.",
+        "Ajusta el ritmo para poder sostener la postura y sigue subiendo durante el tiempo o el número de pisos deseados."
       ],
       "tips_en": [
-        "Keep the kettlebell close to your shins as you lift.",
-        "Think of pushing the floor away rather than lifting with your back.",
-        "Look at a spot on the floor ahead to keep your neck neutral."
+        "Do not lean on the rails or hook your forearms over them — supporting your weight there takes the load off the legs and the readout stops meaning anything.",
+        "Full foot on the step, heel included. Climbing on the toes shifts the whole session into the calves and burns them out early.",
+        "Take one step at a time before you try skipping steps; deliberate, upright climbing beats a fast shuffle at the bottom of the staircase."
       ],
       "tips_de": [
-        "Halte die Kettlebell beim Aufrichten dicht am Körper.",
-        "Arbeite aus der Hüfte heraus statt aus einer tiefen Kniebeuge.",
-        "Behalte einen neutralen Nacken und blicke schräg nach vorn unten."
+        "Stütz dich nicht auf die Griffe und häng die Unterarme nicht darüber — dort dein Gewicht abzugeben nimmt die Last von den Beinen und die Anzeige sagt nichts mehr aus.",
+        "Ganzer Fuß auf die Stufe, Ferse inklusive. Auf den Zehen zu steigen verlagert die ganze Einheit in die Waden und brennt sie früh aus.",
+        "Steig erst einzelne Stufen, bevor du welche überspringst; bewusstes, aufrechtes Steigen schlägt ein schnelles Getrippel am unteren Ende der Treppe."
       ],
       "tips_es": [
-        "Mantén la pesa rusa cerca del cuerpo durante todo el recorrido.",
-        "Piensa en empujar el suelo con los talones, no en tirar con la espalda.",
-        "Lleva las caderas atrás, no las rodillas adelante, al bajar."
+        "No te apoyes en los raíles ni cuelgues los antebrazos sobre ellos — descargar ahí el peso quita trabajo a las piernas y la pantalla deja de significar nada.",
+        "Pie entero sobre el escalón, talón incluido. Subir de puntillas traslada toda la sesión a los gemelos y los agota pronto.",
+        "Sube escalón a escalón antes de intentar saltártelos; una subida deliberada y erguida vale más que un trote rápido en la parte baja de la escalera."
       ],
-      "met": 6.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-deadlift-start.webp",
-          "peak": "images/flat/kettlebell-deadlift-peak.webp"
+          "main": "images/flat/stair-climber-main.webp"
         }
       }
     },
     {
-      "id": "kettlebell-farmers-walk",
-      "name_en": "Kettlebell Farmer's Walk",
-      "name_de": "Kettlebell-Farmer's Walk",
-      "name_es": "Paseo del Granjero con Pesa Rusa",
-      "description_en": "A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability.",
-      "description_de": "Eine Ganzkörper-Trageübung, bei der zwei schwere Kettlebells aufrecht über eine Distanz getragen werden, um Griffkraft, Trapez und Rumpf zu stärken.",
-      "description_es": "Un acarreo cargado caminando con un peso pesado en cada mano, que reta el agarre, los trapecios y la estabilidad de todo el cuerpo.",
-      "category": "strongman",
+      "id": "standing-calf-raise",
+      "name_en": "Standing Calf Raise",
+      "name_de": "Stehende Wadenhebeübung",
+      "name_es": "Elevación de Talones de Pie",
+      "description_en": "A calf raise performed standing to develop the gastrocnemius through a full range of motion.",
+      "description_de": "Eine im Stand ausgeführte Wadenübung, die den Gastrocnemius durch einen vollen Bewegungsumfang kräftigt.",
+      "description_es": "Una elevación de talones realizada de pie para desarrollar el gastrocnemio a través de un rango completo de movimiento.",
+      "category": "strength",
       "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "standing_calf_raise_machine",
+      "body_part": "lower_legs",
       "primary_muscles": [
-        "forearm_flexors",
-        "trapezius"
+        "gastrocnemius"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
-        "quadriceps",
-        "rectus_abdominis"
+        "soleus"
       ],
       "goals": [
-        "strength",
-        "power"
+        "hypertrophy"
       ],
       "tags": [
-        "knee_safe"
+        "leg_day",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
       ],
-      "variation_group": "cardio",
+      "variation_group": "calf-raise",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand between two heavy dumbbells or farmer handles.",
-        "Hinge and grip the handles firmly with a neutral grip.",
-        "Stand tall with shoulders back and core braced.",
-        "Walk forward with short, controlled steps.",
-        "Maintain an upright posture throughout the walk.",
-        "Set the weights down at the end of the distance."
+        "Stand on the edge of a platform or calf raise machine.",
+        "Lower heels below the platform.",
+        "Push up onto your toes.",
+        "Lower slowly.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Stelle dich zwischen zwei schwere Kettlebells.",
-        "Beuge dich aus der Hüfte vor und greife die Henkel fest im neutralen Griff.",
-        "Richte dich auf, Schultern zurück, Rumpf fest angespannt.",
-        "Gehe mit kurzen, kontrollierten Schritten vorwärts.",
-        "Halte während des gesamten Gehens eine aufrechte Haltung.",
-        "Setze die Gewichte am Ende der Distanz ab."
+        "Stehe auf der Kante einer Erhöhung oder einer Wadenhebemaschine.",
+        "Senke die Fersen unter die Plattform.",
+        "Drücke dich auf die Zehenspitzen.",
+        "Langsam absenken.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Ponte de pie entre dos mancuernas pesadas o asas de granjero.",
-        "Flexiona las caderas y agarra las asas con firmeza en agarre neutro.",
-        "Ponte erguido con los hombros atrás y el core activado.",
-        "Camina hacia delante con pasos cortos y controlados.",
-        "Mantén una postura erguida durante todo el recorrido.",
-        "Deja los pesos en el suelo al final de la distancia."
+        "Párate en el borde de una plataforma o máquina de elevación de talones.",
+        "Baja los talones por debajo de la plataforma.",
+        "Empuja hacia arriba de puntillas.",
+        "Baja lentamente.",
+        "Repite."
       ],
       "tips_en": [
-        "Keep your shoulders level and avoid leaning to either side.",
-        "Breathe steadily rather than holding your breath under load.",
-        "If your grip fails, set the weights down away from your feet."
+        "Pause at the top to maximize contraction.",
+        "Full heel drop increases range of motion."
       ],
       "tips_de": [
-        "Lass die Schultern nicht zu den Ohren wandern — halte sie hinten und unten.",
-        "Beuge dich beim Absetzen wieder aus der Hüfte, statt den Rücken zu runden.",
-        "Atme ruhig weiter und halte die Rumpfspannung über die gesamte Strecke."
+        "Oben kurz pausieren, um die Kontraktion zu maximieren.",
+        "Voller Fersenabsatz vergrößert den Bewegungsumfang."
       ],
       "tips_es": [
-        "Aprieta las asas con fuerza para que el peso no te resbale de las manos.",
-        "Mantén el core firme y no te balancees de lado a lado al caminar.",
-        "Da pasos cortos y rápidos; las zancadas largas rompen el equilibrio."
+        "Haz una pausa en la parte superior para maximizar la contracción.",
+        "Bajar el talón completamente aumenta el rango de movimiento."
       ],
-      "met": 5.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/kettlebell-farmers-walk-main.webp"
+          "start": "images/flat/machine-calf-raise-start.webp",
+          "peak": "images/flat/machine-calf-raise-peak.webp"
         }
       }
     },
     {
-      "id": "kettlebell-lunge-press",
-      "name_en": "Kettlebell Lunge Press",
-      "name_de": "Kettlebell-Ausfallschritt mit Drücken",
-      "name_es": "Zancada con press de pesa rusa",
-      "description_en": "A combination exercise pressing a kettlebell overhead with one arm while lunging, training legs, shoulders, and core.",
-      "description_de": "Eine Ganzkörperübung, die einen Ausfallschritt nach vorn mit einem einarmigen Überkopfdrücken der Kettlebell kombiniert.",
-      "description_es": "Un ejercicio de cuerpo completo que combina una zancada con un press de pesa rusa a un brazo.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "id": "standing-calf-stretch",
+      "name_en": "Standing Calf Stretch",
+      "name_de": "Stehende Wadendehnung",
+      "name_es": "Estiramiento de Pantorrilla de Pie",
+      "description_en": "A staggered-stance stretch that lengthens the calf by pressing the rear heel down with the back leg straight.",
+      "description_de": "Eine Dehnung im Schrittstand, die durch Herabdrücken der hinteren Ferse bei gestrecktem Bein die Wade dehnt.",
+      "description_es": "Un estiramiento en paso escalonado que alarga la pantorrilla presionando el talón trasero con la pierna estirada.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "lower_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "gluteus_maximus",
-        "quadriceps"
+        "gastrocnemius"
       ],
       "secondary_muscles": [
-        "hamstrings",
-        "rectus_abdominis",
-        "triceps_brachii"
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "lower_back_safe",
-        "no_axial_load",
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "lunge",
       "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hold a kettlebell at shoulder height with one arm.",
-        "Step forward into a lunge with the opposite leg.",
-        "As you lunge, press the kettlebell overhead.",
-        "Lock out the arm at the top of the press.",
-        "Step back to standing while lowering the kettlebell.",
-        "Complete reps on one side, then switch."
+        "Step one foot back into a staggered stance.",
+        "Keep the back leg straight and the heel pressed down.",
+        "Bend the front knee and lean your weight forward.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Halte ein Kettlebell mit einem Arm auf Schulterhöhe.",
-        "Tritt mit dem gegenüberliegenden Bein in einen Ausfallschritt.",
-        "Drücke das Kettlebell beim Ausfallschritt über den Kopf.",
-        "Arm oben vollständig strecken.",
-        "Tritt zurück in den Stand und senke das Kettlebell.",
-        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+        "Setze einen Fuß nach hinten in einen Schrittstand.",
+        "Halte das hintere Bein gestreckt und die Ferse am Boden.",
+        "Beuge das vordere Knie und verlagere das Gewicht nach vorn.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Sostén una pesa rusa a la altura del hombro con un brazo.",
-        "Da un paso adelante en zancada con la pierna contraria.",
-        "Mientras haces la zancada, empuja la pesa rusa por encima de la cabeza.",
-        "Bloquea el brazo en la parte superior del press.",
-        "Da un paso atrás de vuelta a la posición de pie mientras bajas la pesa rusa.",
-        "Completa las repeticiones en un lado y luego cambia."
+        "Lleva un pie atrás a un paso escalonado.",
+        "Mantén la pierna trasera estirada y el talón presionado al suelo.",
+        "Flexiona la rodilla delantera e inclina el peso hacia adelante.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Brace your core to resist leaning toward the loaded side.",
-        "Keep your front knee tracking in line with your toes.",
-        "Avoid arching your back as you lock out overhead."
+        "Keep the rear heel flat and toes pointing forward.",
+        "Bend the rear knee slightly to target the lower calf."
       ],
       "tips_de": [
-        "Spanne den Rumpf an, bevor du in den Ausfallschritt gehst.",
-        "Halte das vordere Knie stabil über dem Sprunggelenk.",
-        "Beginne mit leichtem Gewicht, bis der Bewegungsablauf sicher sitzt."
+        "Halte die hintere Ferse flach und die Zehen nach vorn.",
+        "Beuge das hintere Knie leicht, um die untere Wade zu treffen."
       ],
       "tips_es": [
-        "Mantén el abdomen firme para no inclinarte hacia el lado cargado.",
-        "La rodilla delantera debe apuntar en la dirección del pie.",
-        "Empieza con poco peso hasta dominar la coordinación del movimiento."
+        "Mantén el talón trasero plano y los dedos al frente.",
+        "Flexiona un poco la rodilla trasera para trabajar la pantorrilla baja."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-lunge-press-start.webp",
-          "peak": "images/flat/kettlebell-lunge-press-peak.webp"
+          "main": "images/flat/standing-calf-stretch-main.webp"
         }
       }
     },
     {
-      "id": "kettlebell-offset-reverse-lunge-and-press",
-      "name_en": "Kettlebell Offset Reverse Lunge and Press",
-      "name_de": "Kettlebell-Rückwärtsausfallschritt und Drücken (versetzt)",
-      "name_es": "Zancada inversa con press desequilibrado de pesa rusa",
-      "description_en": "A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability.",
-      "description_de": "Eine Kombinationsübung aus Ausfallschritt nach hinten und einarmigem Überkopfdrücken, bei der die einseitige Last den Rumpf zusätzlich fordert.",
-      "description_es": "Una zancada inversa combinada con un press de pesa rusa a un brazo, con carga descompensada que exige estabilidad del core.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "standing-forward-fold",
+      "name_en": "Standing Forward Fold",
+      "name_de": "Stehende Vorbeuge",
+      "name_es": "Flexión de Pie hacia Adelante",
+      "description_en": "A standing stretch that lengthens the hamstrings and lower back by folding the torso over straight legs.",
+      "description_de": "Eine stehende Dehnung, die durch Vorbeugen des Oberkörpers über gestreckte Beine hintere Oberschenkel und unteren Rücken dehnt.",
+      "description_es": "Un estiramiento de pie que alarga los isquiotibiales y la zona lumbar al inclinar el torso sobre las piernas estiradas.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "gluteus_maximus",
-        "quadriceps"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "hamstrings",
-        "obliques",
-        "triceps_brachii"
+        "erector_spinae",
+        "gastrocnemius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "lower_back_safe",
-        "no_axial_load",
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "lunge",
-      "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_unilateral": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hold a kettlebell at shoulder height on one side.",
-        "Step backward into a reverse lunge with the opposite leg.",
-        "As you reach the bottom of the lunge, press the kettlebell overhead.",
-        "Drive through your front heel to return to standing.",
-        "Lower the kettlebell back to shoulder height.",
-        "Complete reps on one side, then switch."
+        "Stand tall with your feet hip-width apart and legs straight.",
+        "Hinge at your hips and fold your torso down toward the floor.",
+        "Let your hands and head hang toward your feet.",
+        "Hold for 20 to 30 seconds, breathing steadily."
       ],
       "instructions_de": [
-        "Halte ein Kettlebell auf einer Seite auf Schulterhöhe.",
-        "Tritt mit dem gegenüberliegenden Bein in einen Rückwärtsausfallschritt.",
-        "Am tiefsten Punkt des Ausfallschritts das Kettlebell über den Kopf drücken.",
-        "Durch die vordere Ferse drücken und aufstehen.",
-        "Kettlebell zurück auf Schulterhöhe senken.",
-        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+        "Stelle dich aufrecht hin, Füße hüftbreit, Beine gestreckt.",
+        "Beuge dich aus der Hüfte und senke den Oberkörper Richtung Boden.",
+        "Lasse Hände und Kopf locker Richtung Füße hängen.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter."
       ],
       "instructions_es": [
-        "Sostén una pesa rusa a la altura del hombro en un lado.",
-        "Da un paso hacia atrás en zancada inversa con la pierna contraria.",
-        "Al llegar a la parte inferior de la zancada, empuja la pesa rusa por encima de la cabeza.",
-        "Empuja con el talón delantero para volver a ponerte de pie.",
-        "Baja la pesa rusa de vuelta a la altura del hombro.",
-        "Completa las repeticiones en un lado y luego cambia."
+        "Párate erguido con los pies al ancho de cadera y las piernas estiradas.",
+        "Flexiónate desde las caderas y baja el torso hacia el suelo.",
+        "Deja que las manos y la cabeza cuelguen hacia los pies.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante."
       ],
       "tips_en": [
-        "Keep your hips square as you step back into the lunge.",
-        "Brace your trunk to resist bending toward the loaded side.",
-        "Lower your back knee with control instead of dropping into the bottom."
+        "Bend your knees slightly if your hamstrings feel tight.",
+        "Ease into the stretch slowly — never bounce."
       ],
       "tips_de": [
-        "Halte Becken und Schultern gerade, auch wenn die Last einseitig zieht.",
-        "Setze den hinteren Fuß kontrolliert ab, ohne das Knie auf den Boden zu schlagen.",
-        "Drücke die Kettlebell erst, wenn du in der tiefen Position stabil stehst."
+        "Beuge die Knie leicht, wenn die Oberschenkel eng sind.",
+        "Gehe langsam in die Dehnung — nie wippen."
       ],
       "tips_es": [
-        "Mantén el torso erguido frente a la carga descompensada.",
-        "Bloquea el codo arriba con la muñeca firme y recta.",
-        "Si pierdes el equilibrio, acorta un poco el paso atrás."
+        "Flexiona un poco las rodillas si sientes tensos los isquiotibiales.",
+        "Entra en el estiramiento lentamente, nunca rebotes."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-offset-reverse-lunge-and-press-start.webp",
-          "peak": "images/flat/kettlebell-offset-reverse-lunge-and-press-peak.webp"
+          "main": "images/flat/standing-forward-fold-main.webp"
         }
       }
     },
     {
-      "id": "kettlebell-pistol-squat",
-      "name_en": "Kettlebell Pistol Squat",
-      "name_de": "Kettlebell-Pistolkniebeuge",
-      "name_es": "Sentadilla pistola con pesa rusa",
-      "description_en": "An advanced single-leg squat performed holding a kettlebell at the chest for counterbalance.",
-      "description_de": "Eine anspruchsvolle einbeinige Kniebeuge, bei der eine Kettlebell mit beiden Händen vor der Brust gehalten wird.",
-      "description_es": "Una sentadilla a una pierna con la pesa rusa al pecho que exige fuerza y equilibrio avanzados.",
-      "category": "strength",
-      "force_type": "push",
+      "id": "standing-forward-fold-to-half-lift",
+      "name_en": "Standing Forward Fold to Half Lift",
+      "name_de": "Vorbeuge zum halben Aufrichten",
+      "name_es": "Flexión de Pie a Media Elevación",
+      "description_en": "The familiar half-lift articulation: from a standing forward fold the chest lifts to a flat back with the spine long, then folds again. It teaches the difference between a rounded fold and a long-spine hinge.",
+      "description_de": "Die bekannte Artikulation: aus der stehenden Vorbeuge hebt sich die Brust in einen flachen Rücken mit langer Wirbelsäule und senkt sich wieder. Zeigt den Unterschied zwischen runder Vorbeuge und Scharnier mit langer Wirbelsäule.",
+      "description_es": "La articulación conocida como media elevación: desde una flexión de pie el pecho sube hasta dejar la espalda plana y la columna larga, y luego vuelve a plegarse. Enseña la diferencia entre una flexión redondeada y una bisagra con la columna larga.",
+      "category": "stretching",
+      "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "equipment": "kettlebell",
+      "difficulty": "beginner",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "erector_spinae",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "gluteus_medius",
-        "hamstrings",
-        "rectus_abdominis"
+        "gluteus_maximus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "squat",
-      "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_unilateral": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hold a kettlebell at your chest with both hands.",
-        "Stand on one leg with the other leg extended forward.",
-        "Lower your hips down into a one-legged squat.",
-        "Keep your raised leg off the floor throughout.",
-        "Drive through your standing heel to return to standing.",
-        "Complete reps on one side, then switch."
+        "Stand with the feet hip-width apart and fold forward from the hips.",
+        "Rest the hands on the shins, the floor or blocks.",
+        "Slide the hands up the shins and lift the chest until the back is flat and the spine is long.",
+        "Fold back down, letting the head and neck release.",
+        "Continue alternating between the two for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Halte ein Kettlebell mit beiden Händen vor der Brust.",
-        "Steh auf einem Bein, das andere Bein nach vorne gestreckt.",
-        "Hüften in eine einbeinige Kniebeuge absenken.",
-        "Das gehobene Bein während der ganzen Übung oben halten.",
-        "Durch die Ferse des Standbeins drücken und aufstehen.",
-        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+        "Stell dich hüftbreit hin und beuge dich aus der Hüfte nach vorn.",
+        "Leg die Hände an die Schienbeine, auf den Boden oder auf Blöcke.",
+        "Schieb die Hände die Schienbeine hinauf und heb die Brust, bis der Rücken flach und die Wirbelsäule lang ist.",
+        "Beuge dich wieder nach unten und lass Kopf und Nacken locker.",
+        "Wechsle weiter zwischen beiden Positionen für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Sostén una pesa rusa a la altura del pecho con ambas manos.",
-        "Párate en una pierna con la otra extendida hacia adelante.",
-        "Baja las caderas en una sentadilla a una sola pierna.",
-        "Mantén la pierna elevada fuera del suelo durante todo el movimiento.",
-        "Empuja a través del talón de apoyo para volver a ponerte de pie.",
-        "Completa las repeticiones en un lado y luego cambia."
+        "Ponte de pie con los pies a la anchura de las caderas y pliégate hacia delante desde las caderas.",
+        "Apoya las manos en las espinillas, en el suelo o en bloques.",
+        "Desliza las manos por las espinillas y eleva el pecho hasta dejar la espalda plana y la columna larga.",
+        "Vuelve a plegarte dejando que la cabeza y el cuello se relajen.",
+        "Sigue alternando entre ambas posiciones las veces indicadas."
       ],
       "tips_en": [
-        "Keep your standing heel rooted to the floor throughout.",
-        "Descend slowly to stay in control at the bottom.",
-        "Push the kettlebell slightly forward to counterbalance as you sit back."
+        "Keep a soft bend in the knees so the movement comes from the hips.",
+        "Lift to a flat back rather than looking up; the neck follows the spine.",
+        "Draw the shoulders away from the ears in the lifted position."
       ],
       "tips_de": [
-        "Halte die Ferse des Standbeins fest am Boden.",
-        "Gehe nur so tief, wie du die Kontrolle behältst.",
-        "Lass das Knie des Standbeins nicht nach innen kippen."
+        "Lass die Knie leicht gebeugt, damit die Bewegung aus der Hüfte kommt.",
+        "Heb in einen flachen Rücken, statt nach oben zu schauen; der Nacken folgt der Wirbelsäule.",
+        "Zieh in der angehobenen Position die Schultern von den Ohren weg."
       ],
       "tips_es": [
-        "Mantén la pesa rusa cerca del pecho como contrapeso.",
-        "Baja despacio para no desplomarte en la parte final.",
-        "El talón de apoyo no se despega del suelo."
+        "Deja una ligera flexión en las rodillas para que el movimiento venga de las caderas.",
+        "Sube a espalda plana en lugar de mirar hacia arriba; el cuello sigue a la columna.",
+        "Aleja los hombros de las orejas en la posición elevada."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-pistol-squat-start.webp",
-          "peak": "images/flat/kettlebell-pistol-squat-peak.webp"
+          "start": "images/flat/standing-forward-fold-to-half-lift-start.webp",
+          "peak": "images/flat/standing-forward-fold-to-half-lift-peak.webp"
         }
       }
     },
     {
-      "id": "kettlebell-rotational-lunge",
-      "name_en": "Kettlebell Rotational Lunge",
-      "name_de": "Kettlebell-Rotationsausfallschritt",
-      "name_es": "Zancada rotacional con pesa rusa",
-      "description_en": "A lateral lunge holding a kettlebell, adding a torso rotation to work the legs and obliques together.",
-      "description_de": "Ein seitlicher Ausfallschritt mit Kettlebell und Oberkörperrotation, der Beine, Gesäß und schräge Bauchmuskulatur gleichzeitig fordert.",
-      "description_es": "Una zancada lateral con pesa rusa y rotación del torso que trabaja piernas, glúteos y oblicuos en varios planos.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
+      "id": "standing-quad-stretch",
+      "name_en": "Standing Quad Stretch",
+      "name_de": "Stehende Quadrizeps-Dehnung",
+      "name_es": "Estiramiento de Cuádriceps de Pie",
+      "description_en": "A standing balance stretch that lengthens the quadriceps by pulling the heel toward the glute.",
+      "description_de": "Eine stehende Gleichgewichtsdehnung, die den Quadrizeps dehnt, indem die Ferse zum Gesäß gezogen wird.",
+      "description_es": "Un estiramiento de equilibrio de pie que alarga el cuádriceps llevando el talón hacia el glúteo.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "gluteus_maximus",
         "quadriceps"
       ],
       "secondary_muscles": [
-        "gluteus_medius",
-        "hamstrings",
-        "obliques"
+        "hip_flexors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load",
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "lunge",
       "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hold a kettlebell with both hands at your chest.",
-        "Step to one side into a lateral lunge.",
-        "Rotate your torso toward the lunging leg.",
-        "Bring the kettlebell down toward the bent knee.",
-        "Push off the lunging leg to return to center.",
-        "Complete reps on one side, then switch."
+        "Stand on one leg, holding a wall for balance if needed.",
+        "Bend the other knee and grab that ankle behind you.",
+        "Pull the heel toward your glute, keeping knees together.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Halte ein Kettlebell mit beiden Händen vor der Brust.",
-        "Tritt seitlich in einen seitlichen Ausfallschritt.",
-        "Rotiere den Oberkörper in Richtung des Ausfallschrittsbeins.",
-        "Das Kettlebell zum gebeugten Knie führen.",
-        "Vom Ausfallschrittsbein abstoßen und zur Mitte zurückkehren.",
-        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+        "Stehe auf einem Bein, halte dich bei Bedarf an einer Wand fest.",
+        "Beuge das andere Knie und greife den Knöchel hinter dir.",
+        "Ziehe die Ferse zum Gesäß, die Knie bleiben zusammen.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Sostén una pesa rusa con ambas manos a la altura del pecho.",
-        "Da un paso hacia un lado en una zancada lateral.",
-        "Rota el torso hacia la pierna que hace la zancada.",
-        "Lleva la pesa rusa hacia la rodilla flexionada.",
-        "Empuja con la pierna de la zancada para volver al centro.",
-        "Completa las repeticiones en un lado y luego cambia."
+        "Párate sobre una pierna, apoyándote en una pared si lo necesitas.",
+        "Flexiona la otra rodilla y agarra ese tobillo por detrás.",
+        "Lleva el talón hacia el glúteo, manteniendo las rodillas juntas.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Sit your hips back as you step into the lateral lunge.",
-        "Rotate from your torso and hips, not your knees.",
-        "Keep your back flat as you reach the kettlebell down."
+        "Tuck your pelvis under to deepen the stretch.",
+        "Keep your knees close together throughout."
       ],
       "tips_de": [
-        "Halte den Rücken lang, während du die Kettlebell zum Knie führst.",
-        "Setze den seitlichen Schritt kontrolliert und halte das Knie über dem Fuß.",
-        "Rotiere aus dem Brustkorb, nicht aus dem unteren Rücken."
+        "Kippe das Becken nach vorn, um die Dehnung zu vertiefen.",
+        "Halte die Knie durchgehend nah beieinander."
       ],
       "tips_es": [
-        "Gira desde el torso, no desde las rodillas.",
-        "Mantén la espalda larga al bajar la pesa hacia la rodilla.",
-        "Controla la rotación, sin movimientos bruscos."
+        "Mete la pelvis hacia adentro para profundizar el estiramiento.",
+        "Mantén las rodillas juntas en todo momento."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-rotational-lunge-start.webp",
-          "peak": "images/flat/kettlebell-rotational-lunge-peak.webp"
+          "main": "images/flat/standing-quad-stretch-main.webp"
         }
       }
     },
     {
-      "id": "kettlebell-russian-twist",
-      "name_en": "Kettlebell Russian Twist",
-      "name_de": "Kettlebell Russian Twist",
-      "name_es": "Giro ruso con pesa rusa",
-      "description_en": "A seated rotational core exercise twisting a kettlebell from side to side with the feet lifted.",
-      "description_de": "Eine Rotationsübung für die schrägen Bauchmuskeln, bei der eine Kettlebell im Sitzen von Seite zu Seite geführt wird.",
-      "description_es": "Un Russian Twist con pesa rusa realizado sentado con los pies en el aire, que entrena los oblicuos mediante rotaciones del torso.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
+      "id": "standing-side-bend",
+      "name_en": "Standing Side Bend",
+      "name_de": "Stehende Seitneige",
+      "name_es": "Flexión Lateral de Pie",
+      "description_en": "A standing stretch that lengthens the obliques and lats by reaching overhead and bending to one side.",
+      "description_de": "Eine stehende Dehnung, die durch Strecken über Kopf und Seitneigen seitliche Bauchmuskeln und breiten Rückenmuskel dehnt.",
+      "description_es": "Un estiramiento de pie que alarga los oblicuos y dorsales al estirar los brazos arriba e inclinarse a un lado.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
       "body_part": "core",
       "primary_muscles": [
         "obliques"
       ],
       "secondary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "latissimus_dorsi",
+        "quadratus_lumborum"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "crunch",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit on the floor with your knees bent and feet lifted off the ground.",
-        "Hold a kettlebell with both hands in front of your chest.",
-        "Lean back slightly to engage your core.",
-        "Rotate your torso to one side, bringing the kettlebell next to your hip.",
-        "Rotate to the opposite side in a controlled motion.",
-        "Repeat for the desired number of reps."
+        "Stand with feet hip-width and reach both arms overhead.",
+        "Clasp your hands and lengthen up tall.",
+        "Bend smoothly to one side in a long curve.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Sitz auf dem Boden mit gebeugten Knien und vom Boden gehobenen Füßen.",
-        "Halte ein Kettlebell mit beiden Händen vor der Brust.",
-        "Leicht zurücklehnen, um den Rumpf zu aktivieren.",
-        "Oberkörper zu einer Seite rotieren und das Kettlebell zur Hüfte führen.",
-        "Zur anderen Seite kontrolliert rotieren.",
-        "Wiederhole die gewünschte Anzahl an Wiederholungen."
+        "Stehe hüftbreit und strecke beide Arme über den Kopf.",
+        "Falte die Hände und richte dich lang auf.",
+        "Neige dich gleichmäßig in einem langen Bogen zur Seite.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en el suelo con las rodillas flexionadas y los pies levantados del suelo.",
-        "Sostén una pesa rusa con ambas manos frente al pecho.",
-        "Inclínate ligeramente hacia atrás para activar el core.",
-        "Rota el torso hacia un lado llevando la pesa rusa junto a la cadera.",
-        "Rota hacia el lado opuesto en un movimiento controlado.",
-        "Repite el número deseado de repeticiones."
+        "Párate con los pies al ancho de cadera y sube ambos brazos.",
+        "Junta las manos y estírate hacia arriba.",
+        "Inclínate suavemente a un lado en una curva larga.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Rotate your whole torso, not just your arms.",
-        "Keep your spine tall instead of slumping as you twist.",
-        "Keep your legs still as your torso moves side to side."
+        "Keep both feet planted and hips steady.",
+        "Reach up and over rather than just leaning down."
       ],
       "tips_de": [
-        "Halte den Rücken gerade, statt ihn beim Zurücklehnen einzurunden.",
-        "Drehe Schultern und Brustkorb mit, statt nur die Arme zu bewegen.",
-        "Setze die Füße am Boden ab, wenn die Übung zu schwer ist."
+        "Halte beide Füße am Boden und die Hüfte ruhig.",
+        "Strecke nach oben und zur Seite, statt nur abzusinken."
       ],
       "tips_es": [
-        "Gira los hombros, no solo los brazos.",
-        "Mantén la espalda recta aunque el torso esté inclinado hacia atrás.",
-        "Apoya los pies en el suelo si te cuesta mantener el equilibrio."
+        "Mantén ambos pies fijos y las caderas estables.",
+        "Estírate hacia arriba y al lado en vez de solo dejarte caer."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-russian-twist-start.webp",
-          "peak": "images/flat/kettlebell-russian-twist-peak.webp"
+          "main": "images/flat/standing-side-bend-main.webp"
         }
       }
     },
     {
-      "id": "kettlebell-single-leg-deadlift",
-      "name_en": "Kettlebell Single Leg Deadlift",
-      "name_de": "Kettlebell-Einbein-Kreuzheben",
-      "name_es": "Peso muerto a una pierna con pesa rusa",
-      "description_en": "A single-leg hip hinge holding a kettlebell, training the hamstrings and glutes while challenging balance.",
-      "description_de": "Ein einbeiniges Kreuzheben mit der Kettlebell in einer Hand, das Gesäß, Beinbeuger und Gleichgewicht trainiert.",
-      "description_es": "Un peso muerto a una pierna con pesa rusa que fortalece glúteos e isquiotibiales y pone a prueba el equilibrio.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "standing-side-bend-flow",
+      "name_en": "Standing Side Bend Flow",
+      "name_de": "Stehende Seitbeugen im Wechsel",
+      "name_es": "Flexión Lateral de Pie Alterna",
+      "description_en": "A standing lateral flow: the arms reach overhead and the trunk bends from side to side in a controlled rhythm, lengthening the side body without holding either end position.",
+      "description_de": "Ein stehender seitlicher Flow: die Arme strecken sich über den Kopf und der Rumpf beugt sich im ruhigen Rhythmus von Seite zu Seite und verlängert die Körperseite, ohne eine Endposition zu halten.",
+      "description_es": "Un flujo lateral de pie: los brazos se estiran por encima de la cabeza y el tronco se inclina de lado a lado con un ritmo controlado, alargando el costado sin sostener ninguna posición final.",
+      "category": "stretching",
+      "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "body_part": "core",
       "primary_muscles": [
-        "gluteus_maximus",
-        "hamstrings"
+        "obliques"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_medius"
+        "latissimus_dorsi",
+        "quadratus_lumborum"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "shoulder_safe",
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "deadlift",
-      "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_unilateral": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hold a kettlebell in one hand and stand on the opposite leg.",
-        "Hinge at the hip and lower the kettlebell toward the floor.",
-        "Extend your free leg straight back for balance.",
-        "Lower until your torso is parallel to the floor.",
-        "Drive through your standing heel to return to standing.",
-        "Complete reps on one side, then switch."
+        "Stand with the feet hip-width apart and reach both arms overhead.",
+        "Bend the trunk to one side, keeping both feet planted and the hips level.",
+        "Return through the centre with the ribs stacked over the pelvis.",
+        "Bend to the other side in the same way.",
+        "Keep alternating for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Halte ein Kettlebell in einer Hand und steh auf dem gegenüberliegenden Bein.",
-        "Hüfte beugen und das Kettlebell zum Boden absenken.",
-        "Das freie Bein gerade nach hinten strecken für die Balance.",
-        "Absenken, bis der Oberkörper parallel zum Boden ist.",
-        "Durch die Ferse des Standbeins drücken und aufstehen.",
-        "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
+        "Stell dich hüftbreit hin und streck beide Arme über den Kopf.",
+        "Beuge den Rumpf zu einer Seite, beide Füße bleiben am Boden und die Hüften waagerecht.",
+        "Komm durch die Mitte zurück, die Rippen über dem Becken gestapelt.",
+        "Beuge dich auf die gleiche Weise zur anderen Seite.",
+        "Wechsle weiter für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Sostén una pesa rusa en una mano y párate en la pierna contraria.",
-        "Bisagra en la cadera y baja la pesa rusa hacia el suelo.",
-        "Extiende la pierna libre hacia atrás para mantener el equilibrio.",
-        "Baja hasta que el torso quede paralelo al suelo.",
-        "Empuja a través del talón de apoyo para volver a ponerte de pie.",
-        "Completa las repeticiones en un lado y luego cambia."
+        "Ponte de pie con los pies a la anchura de las caderas y estira ambos brazos por encima de la cabeza.",
+        "Inclina el tronco hacia un lado manteniendo los pies apoyados y las caderas niveladas.",
+        "Vuelve por el centro con las costillas alineadas sobre la pelvis.",
+        "Inclínate hacia el otro lado del mismo modo.",
+        "Sigue alternando las veces indicadas."
       ],
       "tips_en": [
-        "Keep your hips square to the floor as you hinge.",
-        "Keep a soft bend in your standing knee.",
-        "Fix your eyes on one spot to steady your balance."
+        "Bend sideways only: letting the chest rotate turns it into a twist.",
+        "Keep both heels down so the movement stays in the trunk.",
+        "Move with the breath rather than bouncing at the end of the range."
       ],
       "tips_de": [
-        "Halte die Hüfte parallel zum Boden, ohne sie aufzudrehen.",
-        "Lass das Standbein leicht gebeugt, um stabiler zu stehen.",
-        "Fixiere einen Punkt am Boden, das erleichtert das Gleichgewicht."
+        "Beuge nur seitlich: dreht sich die Brust mit, wird daraus eine Rotation.",
+        "Lass beide Fersen unten, damit die Bewegung im Rumpf bleibt.",
+        "Beweg dich mit dem Atem, statt am Ende des Bewegungsradius zu federn."
       ],
       "tips_es": [
-        "Mantén la cadera cuadrada, sin abrirla hacia el lado libre.",
-        "Fija la mirada en un punto del suelo para equilibrarte mejor.",
-        "Flexiona ligeramente la rodilla de apoyo durante la bisagra."
+        "Inclínate solo lateralmente: si el pecho rota, se convierte en un giro.",
+        "Mantén ambos talones apoyados para que el movimiento se quede en el tronco.",
+        "Muévete con la respiración en lugar de rebotar al final del recorrido."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-single-leg-deadlift-start.webp",
-          "peak": "images/flat/kettlebell-single-leg-deadlift-peak.webp"
+          "start": "images/flat/standing-side-bend-flow-start.webp",
+          "peak": "images/flat/standing-side-bend-flow-peak.webp"
         }
       }
     },
     {
-      "id": "kettlebell-swing",
-      "name_en": "Kettlebell Swing",
-      "name_de": "Kettlebell-Swing",
-      "name_es": "Swing con pesa rusa",
-      "description_en": "An explosive hip-hinge movement using a kettlebell for power and conditioning.",
-      "description_de": "Eine explosive Hüftschangierbewegung mit dem Kettlebell für Kraft und Kondition.",
-      "description_es": "Un movimiento explosivo de bisagra de cadera con pesa rusa para potencia y acondicionamiento físico.",
-      "category": "strength",
-      "force_type": "dynamic",
+      "id": "standing-split",
+      "name_en": "Standing Split",
+      "name_de": "Standspagat",
+      "name_es": "Split de Pie",
+      "description_en": "A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling.",
+      "description_de": "Eine stehende Vorbeuge mit einem nach hinten angehobenen Bein: der Oberkörper faltet über das Standbein, während das freie Bein Richtung Decke reicht.",
+      "description_es": "Una flexión de pie con una pierna elevada por detrás: el torso se pliega sobre la pierna de apoyo mientras la pierna libre se eleva hacia el techo.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
+      "difficulty": "advanced",
       "body_part": "upper_legs",
       "primary_muscles": [
         "gluteus_maximus",
@@ -14119,164 +40793,155 @@
         "quadriceps"
       ],
       "goals": [
-        "power",
-        "endurance"
+        "mobility"
       ],
       "tags": [
-        "leg_day",
-        "shoulder_safe",
-        "knee_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "kettlebell-swing",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand with feet shoulder-width apart, kettlebell on the floor in front.",
-        "Hinge at the hips, grip the kettlebell, and hike it back between your legs.",
-        "Explosively drive your hips forward to swing the kettlebell to chest height.",
-        "Let the kettlebell swing back between your legs.",
-        "Repeat in a fluid motion."
+        "From a forward fold, place both hands on the floor or on blocks beside the standing foot.",
+        "Shift the weight onto one leg and lift the other leg behind you.",
+        "Keep the standing leg straight and the hips as level as the lift allows.",
+        "Hold the position for the prescribed time, drawing the chest towards the standing shin.",
+        "Lower the lifted foot down and repeat on the other side."
       ],
       "instructions_de": [
-        "Steh schulterbreit, Kettlebell auf dem Boden vor dir.",
-        "Hüfte beugen, Kettlebell greifen und zwischen die Beine nach hinten schwingen.",
-        "Hüfte explosiv nach vorne drücken, um das Kettlebell auf Brusthöhe zu schwingen.",
-        "Kettlebell zwischen die Beine zurückschwingen lassen.",
-        "In einer fließenden Bewegung wiederholen."
+        "Setz aus der Vorbeuge beide Hände neben den Standfuß auf Boden oder Blöcke.",
+        "Verlager das Gewicht auf ein Bein und heb das andere Bein nach hinten.",
+        "Halte das Standbein gestreckt und die Hüften so waagerecht, wie der Lift es zulässt.",
+        "Halte die Position für die vorgegebene Zeit und zieh die Brust Richtung Standschienbein.",
+        "Setz den angehobenen Fuß ab und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Párate con los pies a la anchura de los hombros y la pesa rusa en el suelo por delante.",
-        "Bisagra en las caderas, agarra la pesa rusa y llévala hacia atrás entre las piernas.",
-        "Extiende las caderas de forma explosiva para balancear la pesa rusa hasta la altura del pecho.",
-        "Deja que la pesa rusa vuelva a balancearse entre las piernas.",
-        "Repite en un movimiento fluido."
+        "Desde una flexión hacia delante, apoya ambas manos en el suelo o en bloques junto al pie de apoyo.",
+        "Pasa el peso a una pierna y eleva la otra por detrás.",
+        "Mantén la pierna de apoyo estirada y las caderas tan niveladas como permita la elevación.",
+        "Mantén la posición durante el tiempo indicado, acercando el pecho a la espinilla de apoyo.",
+        "Baja el pie elevado y repite del otro lado."
       ],
       "tips_en": [
-        "Power the swing with your hips, not your arms or shoulders.",
-        "Treat it as a hinge, not a squat, with minimal knee bend.",
-        "Finish each rep standing tall with glutes squeezed and core tight."
+        "Level the hips first and accept a lower lift; an open hip turns this into a different pose.",
+        "Use blocks under the hands so the spine can stay long.",
+        "Hold the standing ankle with one hand only when the balance is already steady."
       ],
       "tips_de": [
-        "Erzeuge den Schwung aus der Hüfte, nicht aus den Armen.",
-        "Halte den Rücken gerade, wenn die Kettlebell zwischen die Beine schwingt.",
-        "Spanne Gesäß und Bauch im höchsten Punkt fest an."
+        "Richte zuerst die Hüften aus und akzeptier einen niedrigeren Lift - eine offene Hüfte macht daraus eine andere Haltung.",
+        "Nimm Blöcke unter die Hände, damit die Wirbelsäule lang bleiben kann.",
+        "Greif das Standgelenk mit einer Hand erst, wenn die Balance schon sicher steht."
       ],
       "tips_es": [
-        "La fuerza nace de la cadera, no de los brazos.",
-        "Aprieta glúteos y abdomen en la parte alta del swing.",
-        "Es una bisagra de cadera, no una sentadilla."
+        "Nivela primero las caderas y acepta menos altura; abrir la cadera convierte esto en otra postura.",
+        "Usa bloques bajo las manos para que la columna pueda mantenerse larga.",
+        "Agarra el tobillo de apoyo con una mano solo cuando el equilibrio ya sea estable."
       ],
-      "met": 8.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-swing-start.webp",
-          "peak": "images/flat/kettlebell-swing-peak.webp"
+          "main": "images/flat/standing-split-main.webp"
         }
       }
     },
     {
-      "id": "kettlebell-turkish-get-ups",
-      "name_en": "Kettlebell Turkish Get Ups",
-      "name_de": "Türkisch Aufstehen mit Kettlebell",
-      "name_es": "Levantamiento Turco con Kettlebell",
-      "description_en": "A full-body kettlebell exercise that moves from lying to standing while holding the weight locked out overhead, training total-body strength, stability, and mobility.",
-      "description_de": "Eine Ganzkörperübung mit der Kettlebell, bei der man vom Liegen zum Stehen wechselt und das Gewicht über dem Kopf gestreckt hält; sie trainiert Kraft, Stabilität und Beweglichkeit des ganzen Körpers.",
-      "description_es": "Un ejercicio de cuerpo completo con kettlebell que pasa de estar tumbado a de pie mientras se mantiene el peso bloqueado por encima de la cabeza, trabajando la fuerza, la estabilidad y la movilidad de todo el cuerpo.",
-      "category": "strength",
+      "id": "stationary-bike",
+      "name_en": "Stationary Bike",
+      "name_de": "Fahrradergometer",
+      "name_es": "Bicicleta Estática",
+      "description_en": "A seated cardio machine movement that drives a flywheel through a continuous pedalling cycle, training the legs with no impact through the joints.",
+      "description_de": "Eine Ausdauerübung im Sitzen, bei der ein Schwungrad in einem durchgehenden Tretzyklus angetrieben wird — Beinarbeit ganz ohne Stoßbelastung für die Gelenke.",
+      "description_es": "Un ejercicio cardiovascular sentado que mueve un volante de inercia mediante un pedaleo continuo, trabajando las piernas sin impacto sobre las articulaciones.",
+      "category": "cardio",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "difficulty": "beginner",
+      "equipment": "stationary_bike",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "gluteus_maximus",
-        "rectus_abdominis"
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "obliques",
-        "quadriceps",
-        "triceps_brachii"
+        "gastrocnemius",
+        "gluteus_maximus",
+        "hamstrings",
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "endurance"
       ],
       "tags": [
-        "lower_back_safe",
-        "shoulder_safe",
+        "conditioning",
+        "leg_day",
         "no_axial_load",
-        "knee_safe"
+        "knee_safe",
+        "lower_back_safe"
       ],
-      "variation_group": "turkish-get-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on your back holding a kettlebell pressed overhead in one hand.",
-        "Bend the knee on the same side and plant the foot flat.",
-        "Roll up onto your opposite elbow, then to your hand.",
-        "Drive your hips up and sweep your straight leg back into a lunge.",
-        "Stand up fully while keeping the kettlebell locked out overhead.",
-        "Reverse the sequence to return to the start."
+        "Set the saddle height so your knee stays slightly bent at the bottom of the pedal stroke, then sit down and place the balls of your feet on the pedals.",
+        "Take the handlebars with a relaxed grip and sit tall, with your back neutral and your shoulders down.",
+        "Push one pedal down and forward while the other rises, keeping the effort in your legs rather than pulling on the bars.",
+        "Keep pedalling in a smooth, even circle at a steady cadence, breathing in rhythm with the stroke.",
+        "Adjust the resistance to hold your target effort, and continue for the desired time or distance."
       ],
       "instructions_de": [
-        "Lege dich auf den Rücken und halte eine Kettlebell mit einer Hand über dem Kopf gestreckt.",
-        "Beuge das Knie auf derselben Seite und stelle den Fuß flach auf.",
-        "Rolle dich auf den gegenüberliegenden Ellenbogen und dann auf die Hand.",
-        "Drücke die Hüfte nach oben und führe das gestreckte Bein nach hinten in einen Ausfallschritt.",
-        "Stehe vollständig auf und halte die Kettlebell über dem Kopf gestreckt.",
-        "Kehre die Abfolge um, um zur Ausgangsposition zurückzukehren."
+        "Stell die Sattelhöhe so ein, dass das Knie am tiefsten Punkt der Kurbelumdrehung leicht gebeugt bleibt, setz dich auf und leg die Fußballen auf die Pedale.",
+        "Fass den Lenker locker an und sitz aufrecht, mit neutralem Rücken und tiefen Schultern.",
+        "Drück ein Pedal nach unten und vorn, während das andere hochkommt, und halt die Arbeit in den Beinen statt am Lenker zu ziehen.",
+        "Tritt in einem runden, gleichmäßigen Kreis mit konstanter Trittfrequenz weiter und atme im Rhythmus der Kurbel.",
+        "Pass den Widerstand an, bis die gewünschte Belastung stimmt, und fahr die gewünschte Zeit oder Distanz."
       ],
       "instructions_es": [
-        "Túmbate boca arriba sosteniendo una kettlebell por encima de la cabeza con una mano.",
-        "Flexiona la rodilla del mismo lado y apoya el pie plano.",
-        "Rueda hasta apoyarte en el codo opuesto y luego en la mano.",
-        "Empuja las caderas hacia arriba y lleva la pierna estirada hacia atrás a una zancada.",
-        "Ponte de pie por completo manteniendo la kettlebell bloqueada por encima de la cabeza.",
-        "Invierte la secuencia para volver a la posición inicial."
+        "Ajusta la altura del sillín para que la rodilla quede ligeramente flexionada en el punto más bajo del pedaleo, siéntate y apoya la parte anterior de los pies en los pedales.",
+        "Sujeta el manillar con un agarre relajado y siéntate erguido, con la espalda neutra y los hombros bajos.",
+        "Empuja un pedal hacia abajo y hacia delante mientras el otro sube, manteniendo el esfuerzo en las piernas en lugar de tirar del manillar.",
+        "Sigue pedaleando en un círculo suave y regular a una cadencia constante, respirando al ritmo del pedaleo.",
+        "Ajusta la resistencia para sostener el esfuerzo que buscas y continúa durante el tiempo o la distancia deseados."
       ],
       "tips_en": [
-        "Keep your eyes on the kettlebell until you are standing, then look forward.",
-        "Move slowly through each step — the get-up is a sequence, not one motion."
+        "Set the saddle before you start: too low grinds the knees, too high rocks your hips side to side at the bottom of every stroke.",
+        "Drive with the legs and keep the upper body quiet — gripping and hauling on the bars adds nothing but neck and shoulder tension.",
+        "Raise the resistance rather than spinning the pedals loose and fast; a light flywheel at high cadence feels hard on the lungs but does little for the legs."
       ],
       "tips_de": [
-        "Behalte die Kettlebell im Blick, bis du stehst, dann schaue nach vorn.",
-        "Bewege dich langsam durch jeden Schritt — das Aufstehen ist eine Abfolge, keine einzelne Bewegung."
+        "Stell den Sattel ein, bevor du losfährst: zu tief mahlt in den Knien, zu hoch lässt die Hüfte bei jeder Umdrehung von einer Seite zur anderen kippen.",
+        "Arbeite aus den Beinen und halt den Oberkörper ruhig — sich am Lenker festzuklammern und daran zu reißen bringt nichts außer Nacken- und Schulterspannung.",
+        "Dreh eher den Widerstand hoch, statt die Pedale locker und schnell rotieren zu lassen; ein leichtes Schwungrad bei hoher Frequenz fühlt sich in der Lunge hart an, bringt den Beinen aber wenig."
       ],
       "tips_es": [
-        "Mantén la vista en la kettlebell hasta que estés de pie, luego mira al frente.",
-        "Muévete despacio en cada paso: el levantamiento es una secuencia, no un solo movimiento."
+        "Ajusta el sillín antes de empezar: demasiado bajo castiga las rodillas y demasiado alto hace que la cadera bascule de lado a lado en cada pedalada.",
+        "Empuja con las piernas y mantén el tren superior quieto — agarrarte y tirar del manillar solo añade tensión en el cuello y los hombros.",
+        "Sube la resistencia en lugar de girar los pedales sueltos y rápidos; un volante ligero a cadencia alta se siente duro en los pulmones pero aporta poco a las piernas."
       ],
-      "met": 6.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-turkish-get-ups-start.webp",
-          "peak": "images/flat/kettlebell-turkish-get-ups-peak.webp"
+          "main": "images/flat/stationary-bike-main.webp"
         }
       }
     },
     {
-      "id": "kettlebell-windmills",
-      "name_en": "Kettlebell Windmills",
-      "name_de": "Kettlebell Windmill",
-      "name_es": "Molino de Viento con Pesa Rusa",
-      "description_en": "A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.",
-      "description_de": "Eine Übung für Schulterstabilität und seitliche Rumpfmuskulatur, bei der die Kettlebell über Kopf bleibt, während sich der Oberkörper seitlich neigt.",
-      "description_es": "Un ejercicio de pesa rusa con el brazo bloqueado por encima de la cabeza, que combina estabilidad de hombro y bisagra lateral de cadera.",
+      "id": "step-ups",
+      "name_en": "Step Ups",
+      "name_de": "Step-Ups",
+      "name_es": "Step Ups",
+      "description_en": "A lower-body exercise stepping onto a bench, building strength in the quads and glutes.",
+      "description_de": "Eine Körpergewichtsübung für Gesäß und Oberschenkel, bei der kontrolliert auf eine Bank oder Box aufgestiegen wird.",
+      "description_es": "Una subida a un cajón o banco con una pierna que entrena cuádriceps y glúteos de forma funcional.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "kettlebell",
-      "body_part": "full_body",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "adductors",
-        "anterior_deltoid",
-        "obliques"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
+        "gastrocnemius",
+        "gluteus_medius",
         "hamstrings"
       ],
       "goals": [
@@ -14284,81 +40949,82 @@
         "strength"
       ],
       "tags": [
-        "lower_back_safe",
         "shoulder_safe",
+        "lower_back_safe",
         "no_axial_load",
-        "knee_safe"
+        "knee_safe",
+        "requires_bench"
       ],
-      "variation_group": "turkish-get-up",
-      "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_unilateral": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding a kettlebell locked out overhead in one hand.",
-        "Turn your feet about 45 degrees away from the working arm.",
-        "Keeping the kettlebell up, hinge at the hips sideways.",
-        "Reach your opposite hand down toward your foot.",
-        "Drive your hips back to stand up tall.",
-        "Complete reps on one side, then switch."
+        "Stand facing a sturdy box or bench.",
+        "Place one foot fully on the box surface.",
+        "Drive through that heel to lift your body onto the box.",
+        "Bring your trailing foot up to stand fully on the box.",
+        "Step back down leading with the same foot.",
+        "Alternate legs or complete all reps on one side before switching."
       ],
       "instructions_de": [
-        "Steh aufrecht und halte eine Kettlebell in einer Hand senkrecht über dem Kopf gestreckt.",
-        "Drehe die Füße ca. 45 Grad vom arbeitenden Arm weg.",
-        "Halte die Kettlebell oben und beuge die Hüften seitlich.",
-        "Führe die andere Hand in Richtung Fuß.",
-        "Drücke die Hüften zurück und stehe wieder aufrecht.",
-        "Absolviere alle Wiederholungen auf einer Seite, dann wechseln."
+        "Stehe vor einer stabilen Box oder Bank.",
+        "Stelle einen Fuß vollständig auf die Box.",
+        "Drücke durch diese Ferse, um den Körper auf die Box zu heben.",
+        "Bringe den zweiten Fuß nach, um vollständig auf der Box zu stehen.",
+        "Steige mit demselben Fuß zuerst wieder herunter.",
+        "Wechsle die Beine ab oder führe alle Wiederholungen auf einer Seite aus, bevor du wechselst."
       ],
-      "instructions_es": [
-        "Párate sosteniendo una pesa rusa bloqueada sobre la cabeza con una mano.",
-        "Gira los pies unos 45 grados alejándolos del brazo de trabajo.",
-        "Con la pesa rusa arriba, inclínate lateralmente desde las caderas.",
-        "Lleva la mano opuesta hacia el pie.",
-        "Empuja las caderas hacia atrás para volver a la posición erguida.",
-        "Completa las repeticiones de un lado y luego cambia."
+      "instructions_es": [
+        "Párate frente a una caja o banco resistente.",
+        "Coloca un pie completamente sobre la superficie de la caja.",
+        "Empuja a través de ese talón para subir el cuerpo a la caja.",
+        "Sube el pie de atrás para quedar completamente sobre la caja.",
+        "Baja con el mismo pie que subió primero.",
+        "Alterna piernas o completa todas las repeticiones de un lado antes de cambiar."
       ],
       "tips_en": [
-        "Keep your eyes on the kettlebell throughout the movement.",
-        "Push your hips out to the side instead of rounding your spine.",
-        "Start light until the hinge pattern feels stable and controlled."
+        "Push through the lead heel rather than springing off the back leg.",
+        "Keep your torso upright and avoid leaning forward excessively.",
+        "Control the descent instead of dropping off the box."
       ],
       "tips_de": [
-        "Behalte die Kettlebell während der gesamten Bewegung im Blick.",
-        "Schiebe die Hüfte deutlich zur Seite, statt dich nur vorzubeugen.",
-        "Übe den Ablauf zunächst mit einer leichten Kettlebell."
+        "Drücke dich aus dem vorderen Bein hoch, ohne mit dem hinteren abzuspringen.",
+        "Halte das Knie stabil über dem Fuß ausgerichtet.",
+        "Steige kontrolliert ab, statt dich herunterfallen zu lassen."
       ],
       "tips_es": [
-        "No pierdas de vista la pesa durante todo el movimiento.",
-        "El brazo de arriba permanece bloqueado y vertical en todo momento.",
-        "Empieza sin peso para aprender el patrón del movimiento."
+        "Apoya todo el pie sobre la superficie del cajón.",
+        "Impulsa con el talón de la pierna que sube, no con la de atrás.",
+        "Controla el descenso en lugar de dejarte caer."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/kettlebell-windmills-start.webp",
-          "peak": "images/flat/kettlebell-windmills-peak.webp"
+          "start": "images/flat/step-ups-start.webp",
+          "peak": "images/flat/step-ups-peak.webp"
         }
       }
     },
     {
-      "id": "knee-push-ups",
-      "name_en": "Knee Push Ups",
-      "name_de": "Knie Push-Up",
-      "name_es": "Push-Up en Rodillas",
-      "description_en": "A beginner-friendly push-up variation performed from the knees, reducing bodyweight load while building chest and triceps strength.",
-      "description_de": "Eine einsteigerfreundliche Liegestütz-Variante mit aufgesetzten Knien, die Brust, vordere Schultern und Trizeps trainiert.",
-      "description_es": "Una variante de flexión apta para principiantes, con las rodillas apoyadas en el suelo para reducir la carga sobre el tren superior.",
+      "id": "stiff-leg-deadlift",
+      "name_en": "Stiff Leg Deadlift",
+      "name_de": "Steifbeiniges Kreuzheben",
+      "name_es": "Peso Muerto con Piernas Rígidas",
+      "description_en": "A hip hinge with nearly straight legs, lowering the bar along the thighs to stretch and load the hamstrings.",
+      "description_de": "Eine Hüftbeuge mit fast gestreckten Beinen, bei der die Stange an den Oberschenkeln entlang abgesenkt wird — dehnt und belastet die Beinbeuger.",
+      "description_es": "Una bisagra de cadera con las piernas casi rectas, bajando la barra a lo largo de los muslos para estirar y cargar los isquiotibiales.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
       "primary_muscles": [
-        "pectoralis_major"
+        "gluteus_maximus",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "rectus_abdominis",
-        "triceps_brachii"
+        "erector_spinae",
+        "trapezius"
       ],
       "goals": [
         "hypertrophy",
@@ -14366,1087 +41032,1073 @@
       ],
       "tags": [
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "push-up",
+      "variation_group": "deadlift",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Start in a push-up position with your knees on the floor.",
-        "Place your hands shoulder-width apart on the ground.",
-        "Keep your body in a straight line from knees to shoulders.",
-        "Lower your chest toward the floor by bending your elbows.",
-        "Press through your hands to return to the starting position.",
+        "Stand with feet hip-width apart, holding a barbell in front of your thighs.",
+        "Keep your legs nearly straight with only a slight knee bend.",
+        "Hinge at the hips and lower the bar along your legs.",
+        "Go as low as your hamstring flexibility allows with a flat back.",
+        "Drive through your heels to return upright.",
         "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Nimm die Push-Up-Position ein, mit Knien auf dem Boden.",
-        "Platziere die Hände schulterbreit auf dem Boden.",
-        "Halte den Körper in einer geraden Linie von den Knien bis zu den Schultern.",
-        "Senke die Brust zum Boden, indem du die Ellbogen beugst.",
-        "Drücke durch die Hände zurück in die Ausgangsposition.",
+        "Stehe hüftbreit, Langhantel vor den Oberschenkeln.",
+        "Halte die Beine nahezu gestreckt mit leichter Kniebeuge.",
+        "Beuge an der Hüfte und führe die Stange an den Beinen entlang nach unten.",
+        "Gehe so tief, wie die Flexibilität der Beinbeuger bei flachem Rücken erlaubt.",
+        "Drücke durch die Fersen zurück in den Stand.",
         "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Comienza en posición de push-up con las rodillas en el suelo.",
-        "Coloca las manos a la anchura de los hombros en el suelo.",
-        "Mantén el cuerpo en línea recta desde las rodillas hasta los hombros.",
-        "Baja el pecho hacia el suelo doblando los codos.",
-        "Empuja con las manos para volver a la posición inicial.",
+        "Párate con los pies al ancho de las caderas, sosteniendo una barra frente a los muslos.",
+        "Mantén las piernas casi rectas con solo una ligera flexión de rodillas.",
+        "Inclínate en las caderas y baja la barra a lo largo de las piernas.",
+        "Baja hasta donde la flexibilidad de los isquiotibiales lo permita con la espalda plana.",
+        "Empuja a través de los talones para volver a la posición erguida.",
         "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Squeeze your glutes to keep your hips from sagging.",
-        "Keep your elbows at roughly a 45-degree angle from your torso.",
-        "Lower with control instead of dropping your chest quickly."
+        "Push your hips back and keep the bar close to your legs.",
+        "Go only as deep as a flat back allows.",
+        "Feel the hamstrings load in the stretch, then drive the hips forward to stand."
       ],
       "tips_de": [
-        "Spanne Bauch und Gesäß an, damit die Hüfte nicht durchhängt.",
-        "Setze die Hände unter den Schultern auf, nicht weit davor.",
-        "Führe die Ellbogen schräg nach hinten statt seitlich weit nach außen."
+        "Schiebe die Hüfte nach hinten und halte die Stange nah an den Beinen.",
+        "Gehe nur so tief, wie es dein flacher Rücken erlaubt.",
+        "Spüre die Dehnung in den Beinbeugern und drücke dann die Hüfte nach vorn zum Aufrichten."
       ],
       "tips_es": [
-        "No abras los codos en exceso hacia los lados.",
-        "Aprieta los glúteos y el abdomen durante todo el movimiento.",
-        "Mira al suelo para mantener el cuello neutro."
+        "Lleva las caderas hacia atrás y mantén la barra cerca de las piernas.",
+        "Baja solo hasta donde te permita mantener la espalda plana.",
+        "Siente la carga en los isquiotibiales al estirar y luego empuja las caderas hacia delante para subir."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/knee-push-ups-start.webp",
-          "peak": "images/flat/knee-push-ups-peak.webp"
+          "start": "images/flat/stiff-leg-deadlift-start.webp",
+          "peak": "images/flat/stiff-leg-deadlift-peak.webp"
         }
       }
     },
     {
-      "id": "l-sit",
-      "name_en": "L Sit",
-      "name_de": "L-Sit",
-      "name_es": "L-Sit",
-      "description_en": "An advanced static hold with legs extended parallel to the floor, demanding hip flexor and core strength.",
-      "description_de": "Eine anspruchsvolle statische Halteübung für Bauch und Hüftbeuger, bei der die gestreckten Beine parallel zum Boden ein L formen.",
-      "description_es": "Un ejercicio isométrico avanzado en el que el cuerpo forma una L con las piernas extendidas, exigente para el core y los flexores de cadera.",
+      "id": "straight-arm-pulldown",
+      "name_en": "Straight-Arm Pulldown",
+      "name_de": "Straight-Arm-Pulldown",
+      "name_es": "Jalón con Brazos Rectos",
+      "description_en": "An isolation exercise for the lats using a cable with arms kept straight.",
+      "description_de": "Eine Isolationsübung für den Latissimus am Kabelzug mit gestreckten Armen.",
+      "description_es": "Un ejercicio de aislamiento para los dorsales usando cable con los brazos rectos.",
       "category": "strength",
-      "force_type": "static",
-      "mechanic": "compound",
-      "difficulty": "advanced",
-      "equipment": "dip_station",
-      "body_part": "full_body",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "back",
       "primary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "latissimus_dorsi",
-        "quadriceps",
+        "posterior_deltoid",
         "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
+        "pull_day",
         "knee_safe",
-        "shoulder_safe",
         "no_axial_load",
-        "lower_back_safe"
+        "lower_back_safe",
+        "shoulder_safe"
       ],
-      "variation_group": "static-hold",
+      "variation_group": "pullover",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit on the floor or press up on parallel bars with arms straight.",
-        "Lock your elbows and depress your shoulders.",
-        "Lift your legs straight out in front of you parallel to the floor.",
-        "Form an L shape with your body.",
-        "Hold the position for the prescribed duration.",
-        "Lower your legs with control to exit."
+        "Stand facing a cable machine with a straight bar attached to the high pulley.",
+        "With arms nearly straight, push the bar down in an arc toward your thighs.",
+        "Squeeze your lats at the bottom.",
+        "Slowly return the bar to the starting position.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Setze dich auf den Boden oder stütze dich an parallelen Stangen mit geraden Armen ab.",
-        "Strecke die Ellbogen durch und drücke die Schultern nach unten.",
-        "Hebe die Beine gestreckt vor dir auf Bodenhöhe an.",
-        "Forme mit deinem Körper eine L-Form.",
-        "Halte die Position für die vorgegebene Dauer.",
-        "Senke die Beine kontrolliert ab."
+        "Stehe vor dem Kabelzug mit einer geraden Stange am oberen Seilzug.",
+        "Drücke die Stange mit nahezu gestreckten Armen bogenförmig zu den Oberschenkeln.",
+        "Presse den Latissimus am unteren Punkt zusammen.",
+        "Führe die Stange langsam in die Ausgangsposition zurück.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en el suelo o empuja hacia arriba en barras paralelas con los brazos rectos.",
-        "Bloquea los codos y deprime los hombros.",
-        "Eleva las piernas rectas al frente paralelas al suelo.",
-        "Forma una L con el cuerpo.",
-        "Mantén la posición durante el tiempo indicado.",
-        "Baja las piernas con control para salir."
+        "Párate frente a una máquina de cable con una barra recta enganchada a la polea alta.",
+        "Con los brazos casi rectos, empuja la barra hacia abajo en un arco hacia los muslos.",
+        "Aprieta los dorsales en la parte inferior.",
+        "Devuelve la barra lentamente a la posición inicial.",
+        "Repite."
       ],
       "tips_en": [
-        "Bend your knees into a tuck position if the full hold is too hard.",
-        "Point your toes and squeeze your quads to keep legs straight.",
-        "Breathe steadily during the hold rather than holding your breath."
+        "Maintain a slight elbow bend without turning the movement into a pressdown.",
+        "Hinge slightly at the hips and keep your back flat.",
+        "Avoid using body momentum to swing the bar down."
       ],
       "tips_de": [
-        "Halte die Knie durchgestreckt und ziehe die Zehen lang nach vorn.",
-        "Atme während des Haltens ruhig weiter, statt die Luft anzuhalten.",
-        "Beginne mit kurzen Haltezeiten und steigere die Dauer schrittweise."
+        "Fixiere den Ellenbogenwinkel, damit kein Trizepsdrücken daraus wird.",
+        "Vermeide Schwung aus dem Oberkörper während der Zugbewegung.",
+        "Lass die Schultern unten, statt sie zu den Ohren zu ziehen."
       ],
       "tips_es": [
-        "Mantén las puntas de los pies estiradas hacia delante.",
-        "Si no llegas, empieza con las rodillas recogidas.",
-        "Respira de forma constante; no aguantes el aire durante el sostén."
+        "Mantén los brazos casi rectos durante todo el movimiento.",
+        "Lleva la barra hacia los muslos describiendo un arco.",
+        "Aprieta los dorsales en la parte baja del recorrido."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/l-sit-main.webp"
+          "start": "images/flat/straight-arm-pulldown-start.webp",
+          "peak": "images/flat/straight-arm-pulldown-peak.webp"
         }
       }
     },
     {
-      "id": "landmine-press",
-      "name_en": "Landmine Press",
-      "name_de": "Landmine Press",
-      "name_es": "Press Landmine",
-      "description_en": "A unilateral shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.",
-      "description_de": "Eine einseitige Schulterdrückübung mit einer in einem Landmine-Aufsatz verankerten Langhantel, die durch den natürlichen Bogen gelenkschonend ist.",
-      "description_es": "Un press de hombros unilateral con una barra fijada en un accesorio landmine, cuyo arco natural reduce el estrés en la articulación del hombro.",
+      "id": "straight-bar-cable-front-raise",
+      "name_en": "Straight-Bar Cable Front Raise",
+      "name_de": "Frontheben am Kabelzug mit gerader Stange",
+      "name_es": "Elevación frontal en polea con barra recta",
+      "description_en": "A front raise on a low cable pulley with a straight bar attachment held in both hands. Unlike the one-armed cable front raise, both arms drive the same bar, and the cable keeps tension on the front delts through the whole range.",
+      "description_de": "Ein Frontheben am unteren Kabelzug, bei dem eine gerade Stange mit beiden Händen gehalten wird. Anders als beim einarmigen Frontheben am Kabelzug führen beide Arme dieselbe Stange, und das Kabel hält die vordere Schulter über den gesamten Bewegungsumfang unter Spannung.",
+      "description_es": "Una elevación frontal en la polea baja sujetando una barra recta con ambas manos. A diferencia de la elevación frontal en polea a un brazo, los dos brazos mueven la misma barra y el cable mantiene la tensión sobre el deltoides anterior en todo el recorrido.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "compound",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "barbell",
+      "equipment": "cable",
       "body_part": "shoulders",
       "primary_muscles": [
-        "anterior_deltoid",
-        "pectoralis_major"
+        "anterior_deltoid"
       ],
       "secondary_muscles": [
-        "serratus_anterior",
-        "triceps_brachii"
+        "lateral_deltoid",
+        "pectoralis_major"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "shoulder_focus",
-        "push_day"
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
       ],
-      "is_unilateral": true,
+      "variation_group": "front-raise",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Load one end of a barbell into a landmine attachment and load the other end with a plate.",
-        "Stand in a staggered or square stance and hold the sleeve end of the barbell at shoulder height with one hand.",
-        "Brace your core and press the bar forward and upward along its natural arc.",
-        "Fully extend your arm without locking the elbow, then lower the bar back under control.",
-        "Complete all reps on one side before switching."
+        "Attach a straight bar to a low cable pulley and stand facing away from the machine with the cable running forward past your legs.",
+        "Hold the bar with an overhand grip, hands about shoulder-width apart, arms hanging straight down in front of your thighs.",
+        "Keep the elbows almost straight and the core braced so the torso does not lean back.",
+        "Raise the bar forward in a smooth arc until it reaches shoulder height.",
+        "Lower it under control back to the thighs and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Ein Ende der Langhantel in den Landmine-Aufsatz einlegen und das freie Ende mit einer Scheibe beladen.",
-        "In versetzter oder schulterbreiter Stellung stehen und das freie Ende der Stange auf Schulterhöhe greifen.",
-        "Rumpf stabilisieren und die Stange entlang ihres natürlichen Bogens nach vorne und oben drücken.",
-        "Den Arm vollständig strecken, ohne den Ellbogen durchzudrücken, dann kontrolliert absenken.",
-        "Alle Wiederholungen einer Seite ausführen, dann wechseln."
+        "Befestige eine gerade Stange am unteren Kabelzug und stell dich mit dem Rücken zum Gerät, sodass das Kabel vorn an den Beinen vorbeiläuft.",
+        "Greif die Stange im Obergriff etwa schulterbreit, die Arme hängen gestreckt vor den Oberschenkeln.",
+        "Halte die Ellbogen nahezu gestreckt und den Rumpf angespannt, damit der Oberkörper sich nicht zurücklehnt.",
+        "Heb die Stange in einem gleichmäßigen Bogen nach vorn bis auf Schulterhöhe.",
+        "Senk sie kontrolliert zurück zu den Oberschenkeln und wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Inserta un extremo de la barra en el accesorio landmine y carga el extremo libre con un disco.",
-        "Párate en postura escalonada o paralela y sujeta el extremo libre de la barra a la altura del hombro con una mano.",
-        "Activa el core y empuja la barra hacia adelante y arriba siguiendo su arco natural.",
-        "Extiende completamente el brazo sin bloquear el codo, luego baja con control.",
-        "Completa todas las repeticiones en un lado antes de cambiar."
+        "Engancha una barra recta a la polea baja y colócate de espaldas a la máquina, con el cable pasando por delante de las piernas.",
+        "Sujeta la barra en pronación con las manos a la anchura de los hombros y los brazos colgando estirados delante de los muslos.",
+        "Mantén los codos casi extendidos y el core firme para que el torso no se incline hacia atrás.",
+        "Eleva la barra hacia delante en un arco suave hasta la altura de los hombros.",
+        "Bájala de forma controlada hasta los muslos y repite las repeticiones deseadas."
       ],
       "tips_en": [
-        "Keep your torso upright and avoid leaning excessively into the press.",
-        "The angled path makes it more shoulder-friendly than a strict overhead press.",
-        "Use a push-press leg drive for heavier loads."
+        "Use a light weight — swinging the bar up with the legs or leaning back takes the work off the front delts.",
+        "Stop at shoulder height; raising the bar higher shifts the load onto the traps.",
+        "Keep the wrists neutral rather than letting them bend back under the bar."
       ],
       "tips_de": [
-        "Oberkörper aufrecht halten und nicht zu weit in den Druck einlehnen.",
-        "Der schräge Bewegungsweg ist schulterfreundlicher als ein strenger Overhead Press.",
-        "Für schwere Lasten den Beineinsatz eines Push Press nutzen."
+        "Nimm ein leichtes Gewicht — Schwung aus den Beinen oder Zurücklehnen nimmt die Arbeit von der vorderen Schulter.",
+        "Stopp auf Schulterhöhe; höher zu heben verlagert die Last auf den Trapezmuskel.",
+        "Halte die Handgelenke neutral, statt sie unter der Stange abknicken zu lassen."
       ],
       "tips_es": [
-        "Mantén el torso erguido y evita inclinarte excesivamente hacia el press.",
-        "La trayectoria angular es más amigable para el hombro que un press estricto sobre la cabeza.",
-        "Usa impulso de piernas estilo push press para cargas más pesadas."
+        "Usa poco peso: impulsar la barra con las piernas o inclinarte hacia atrás quita el trabajo al deltoides anterior.",
+        "Detente a la altura de los hombros; subir más traslada la carga al trapecio.",
+        "Mantén las muñecas neutras en lugar de dejar que se doblen bajo la barra."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/landmine-press-start.webp",
-          "peak": "images/flat/landmine-press-peak.webp"
+          "start": "images/flat/straight-bar-cable-front-raise-start.webp",
+          "peak": "images/flat/straight-bar-cable-front-raise-peak.webp"
         }
       }
     },
     {
-      "id": "lat-pulldown",
-      "name_en": "Lat Pulldown",
-      "name_de": "Latzug",
-      "name_es": "Jalón al Pecho",
-      "description_en": "A cable machine exercise targeting the latissimus dorsi.",
-      "description_de": "Eine Kabelzugübung, die den Latissimus dorsi anspricht.",
-      "description_es": "Un ejercicio en máquina de polea que trabaja el dorsal ancho.",
+      "id": "straight-bar-dips",
+      "name_en": "Straight Bar Dips",
+      "name_de": "Dips an der geraden Stange",
+      "name_es": "Fondos en Barra Recta",
+      "description_en": "A dip variation performed hanging from a straight pull-up bar instead of parallel dip bars, pressing the body up through a small range of motion.",
+      "description_de": "Eine Dip-Variante, die hängend an einer geraden Klimmzugstange statt an parallelen Dip-Barren ausgeführt wird und den Körper über einen kleinen Bewegungsradius nach oben drückt.",
+      "description_es": "Una variante de fondos realizada colgando de una barra recta de dominadas en lugar de barras paralelas de fondos, empujando el cuerpo hacia arriba en un rango de movimiento reducido.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "cable",
-      "body_part": "back",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
+      "body_part": "chest",
       "primary_muscles": [
-        "latissimus_dorsi"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid",
-        "rhomboids"
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "pull_day",
-        "lower_back_safe",
+        "push_day",
+        "calisthenics",
         "knee_safe",
         "no_axial_load",
-        "shoulder_safe"
+        "lower_back_safe"
       ],
-      "variation_group": "pull-up",
+      "variation_group": "dips",
       "is_unilateral": false,
       "is_bodyweight": false,
-      "instructions_en": [
-        "Sit at the lat pulldown machine with thighs secured under the pads.",
-        "Grip the wide bar with an overhand grip.",
-        "Pull the bar down to your upper chest, squeezing your lats.",
-        "Slowly return the bar to the starting position.",
-        "Repeat."
-      ],
-      "instructions_de": [
-        "Setze dich an das Latzuggerät und sichere die Oberschenkel unter den Polstern.",
-        "Greife die breite Stange im Obergriff.",
-        "Ziehe die Stange zur Oberseite der Brust und spanne den Latissimus an.",
-        "Führe die Stange langsam in die Ausgangsposition zurück.",
-        "Wiederhole."
+      "instructions_en": [
+        "Grip a straight overhead bar with both hands, hanging with arms extended and feet off the floor.",
+        "Keeping your body straight, press down through the bar to raise your shoulders and chest.",
+        "Pause briefly at the top of the movement.",
+        "Lower back down under control to the hanging position.",
+        "Repeat for the desired number of reps."
+      ],
+      "instructions_de": [
+        "Greife eine gerade Überkopfstange mit beiden Händen und hänge mit gestreckten Armen, die Füße frei vom Boden.",
+        "Halte den Körper gerade und drücke dich an der Stange nach unten, um Schultern und Brust anzuheben.",
+        "Halte kurz oben in der Bewegung inne.",
+        "Senke dich kontrolliert zurück in die Hängeposition ab.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de jalón con los muslos sujetos bajo los rodillos.",
-        "Agarra la barra ancha con un agarre en pronación.",
-        "Jala la barra hasta la parte superior del pecho apretando los dorsales.",
-        "Regresa la barra lentamente a la posición inicial.",
-        "Repite."
+        "Agarra una barra recta por encima de la cabeza con ambas manos, colgando con los brazos extendidos y los pies fuera del suelo.",
+        "Manteniendo el cuerpo recto, empuja hacia abajo a través de la barra para elevar los hombros y el pecho.",
+        "Haz una breve pausa en la parte superior del movimiento.",
+        "Baja con control de vuelta a la posición colgante.",
+        "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Drive your elbows down and back rather than pulling with your hands.",
-        "Avoid leaning far back or using momentum to move the weight.",
-        "Keep your chest lifted and shoulders down away from your ears."
+        "Keep the movement controlled -- this is a small range of motion compared to parallel-bar dips.",
+        "Engage your core to keep your body from swinging.",
+        "This is a harder wrist and shoulder position than standard dips -- build up volume gradually."
       ],
       "tips_de": [
-        "Leite den Zug über die Ellbogen ein, nicht über die Hände.",
-        "Lehne den Oberkörper nur leicht zurück und vermeide jeden Schwung.",
-        "Strecke die Arme oben vollständig, ohne die Schulterspannung zu verlieren."
+        "Führe die Bewegung kontrolliert aus -- der Bewegungsradius ist deutlich kleiner als bei Dips am Barren.",
+        "Spanne den Rumpf an, um ein Schwingen des Körpers zu vermeiden.",
+        "Diese Handgelenk- und Schulterposition ist anspruchsvoller als bei normalen Dips -- steigere das Volumen langsam."
       ],
       "tips_es": [
-        "Inicia el tirón bajando los omóplatos, no doblando los codos.",
-        "Evita balancear el torso para mover el peso.",
-        "Dirige los codos hacia abajo y atrás, no hacia fuera."
+        "Mantén el movimiento controlado -- es un rango de movimiento pequeño comparado con los fondos en barras paralelas.",
+        "Contrae el core para evitar que el cuerpo se balancee.",
+        "Esta posición de muñeca y hombro es más exigente que los fondos estándar -- aumenta el volumen gradualmente."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/lat-pulldown-start.webp",
-          "peak": "images/flat/lat-pulldown-peak.webp"
+          "start": "images/flat/straight-bar-dips-start.webp",
+          "peak": "images/flat/straight-bar-dips-peak.webp"
         }
       }
     },
     {
-      "id": "lateral-raise",
-      "name_en": "Dumbbell Lateral Raise",
-      "name_de": "Kurzhantel Seitheben",
-      "name_es": "Elevación Lateral con Mancuernas",
-      "description_en": "An isolation movement targeting the lateral deltoid for shoulder width.",
-      "description_de": "Eine Isolationsübung für den lateralen Deltamuskel zur Schulterbreite.",
-      "description_es": "Un movimiento de aislamiento que trabaja el deltoides lateral para ganar anchura en los hombros.",
+      "id": "strict-curl",
+      "name_en": "Strict Curl",
+      "name_de": "Strict Curl",
+      "name_es": "Curl Estricto",
+      "description_en": "A standing curl performed without any body English — the torso stays still and the elbows stay pinned, so the biceps do all the work.",
+      "description_de": "Ein stehender Curl ohne jeden Schwung aus dem Körper — der Oberkörper bleibt ruhig und die Ellbogen bleiben fixiert, sodass der Bizeps die gesamte Arbeit übernimmt.",
+      "description_es": "Un curl de pie realizado sin ningún impulso corporal — el torso permanece quieto y los codos se mantienen fijos, de modo que el bíceps hace todo el trabajo.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "isolation",
-      "difficulty": "beginner",
+      "difficulty": "intermediate",
       "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "lateral_deltoid"
+        "biceps_brachii"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "brachialis",
+        "forearm_flexors"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
-        "lower_back_safe",
         "shoulder_safe",
+        "lower_back_safe",
         "no_axial_load"
       ],
-      "variation_group": "lateral-raise",
+      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding dumbbells at your sides.",
-        "Raise the dumbbells out to the sides until arms are parallel to the floor.",
-        "Lower under control.",
-        "Repeat."
+        "Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward.",
+        "Pin your elbows against your sides and brace your core so your torso cannot swing.",
+        "Curl both dumbbells up by bending only at the elbows.",
+        "Lower them under control until your arms are straight.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stehe mit Kurzhanteln seitlich an den Hüften.",
-        "Hebe die Kurzhanteln seitlich an, bis die Arme parallel zum Boden sind.",
-        "Senke kontrolliert ab.",
-        "Wiederhole."
+        "Stehe aufrecht mit einer Kurzhantel in jeder Hand, die Arme hängen seitlich herab, Handflächen zeigen nach vorne.",
+        "Fixiere die Ellbogen an den Seiten und spanne den Rumpf an, damit der Oberkörper nicht schwingen kann.",
+        "Beuge beide Kurzhanteln nach oben, indem du ausschließlich in den Ellbogen beugst.",
+        "Senke sie kontrolliert ab, bis die Arme gestreckt sind.",
+        "Wiederhole die Bewegung für die gewünschte Wiederholungszahl."
       ],
       "instructions_es": [
-        "Párate con mancuernas a los costados.",
-        "Eleva las mancuernas hacia los lados hasta que los brazos queden paralelos al suelo.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Ponte de pie con una mancuerna en cada mano, los brazos a los costados y las palmas hacia adelante.",
+        "Fija los codos a los costados y contrae el core para que el torso no pueda balancearse.",
+        "Flexiona ambas mancuernas hacia arriba moviendo solo los codos.",
+        "Bájalas de forma controlada hasta que los brazos queden rectos.",
+        "Repite las repeticiones deseadas."
       ],
       "tips_en": [
-        "Slight bend in the elbows.",
-        "Lead with your elbows, not your hands."
+        "Standing with your back against a wall or post is a useful self-check — if your shoulders or hips leave it, you are using momentum.",
+        "Keep the elbows from drifting forward; the upper arms should stay vertical throughout.",
+        "Lower slower than you lift — the strict version lives in the descent."
       ],
       "tips_de": [
-        "Leichte Beugung in den Ellbogen.",
-        "Führe die Bewegung mit den Ellbogen an, nicht mit den Händen."
+        "Mit dem Rücken an einer Wand oder einem Pfosten zu stehen ist ein guter Eigen-Check — verlassen Schultern oder Hüfte die Wand, nutzt du Schwung.",
+        "Achte darauf, dass die Ellbogen nicht nach vorne wandern; die Oberarme sollten während der ganzen Bewegung senkrecht bleiben.",
+        "Senke langsamer ab, als du hochziehst — die strikte Ausführung steckt in der Abwärtsbewegung."
       ],
       "tips_es": [
-        "Ligera flexión en los codos.",
-        "Guía con los codos, no con las manos."
+        "Ponerte de pie con la espalda contra una pared o poste es una buena autoevaluación — si los hombros o las caderas se separan de ella, estás usando impulso.",
+        "Evita que los codos se adelanten; los brazos superiores deben permanecer verticales durante todo el movimiento.",
+        "Baja más lento de lo que subes — la versión estricta vive en el descenso."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/lateral-raise-start.webp",
-          "peak": "images/flat/lateral-raise-peak.webp"
+          "start": "images/flat/strict-curl-start.webp",
+          "peak": "images/flat/strict-curl-peak.webp"
         }
       }
     },
     {
-      "id": "leg-curl",
-      "name_en": "Lying Leg Curl",
-      "name_de": "Liegender Beinbeuger",
-      "name_es": "Curl de Piernas Tumbado",
-      "description_en": "An isolation exercise for the hamstrings using a leg curl machine.",
-      "description_de": "Eine Isolationsübung für die Beinbeuger am Beinbeugeautomaten.",
-      "description_es": "Un ejercicio de aislamiento para los isquiotibiales usando la máquina de curl de piernas.",
+      "id": "suitcase-carry",
+      "name_en": "Suitcase Carry",
+      "name_de": "Koffertragen",
+      "name_es": "Paseo del Maletín",
+      "description_en": "A loaded walk with the weight in one hand only, so the trunk has to resist bending toward the load for the whole distance — the unilateral counterpart to the farmer's walk.",
+      "description_de": "Ein Tragegang mit Gewicht in nur einer Hand, sodass der Rumpf über die gesamte Strecke gegen das seitliche Abkippen arbeiten muss — das einseitige Gegenstück zum Farmer's Walk.",
+      "description_es": "Un paseo cargado con el peso en una sola mano, de modo que el tronco tiene que resistir la inclinación lateral durante todo el recorrido — la versión unilateral del paseo del granjero.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "static",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "leg_curl",
-      "body_part": "upper_legs",
+      "equipment": "kettlebell",
+      "body_part": "core",
       "primary_muscles": [
-        "hamstrings"
+        "forearm_flexors",
+        "obliques",
+        "quadratus_lumborum"
       ],
       "secondary_muscles": [
-        "gastrocnemius"
+        "erector_spinae",
+        "gluteus_medius",
+        "quadriceps",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "strength",
+        "endurance"
       ],
       "tags": [
-        "leg_day",
-        "lower_back_safe",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "core",
+        "core_focus",
+        "grip_focus",
+        "full_body"
       ],
-      "variation_group": "leg-curl",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie face down on the leg curl machine with ankles under the pad.",
-        "Curl your heels toward your glutes.",
-        "Squeeze your hamstrings at the top.",
-        "Lower with control.",
-        "Repeat."
+        "Stand beside a single kettlebell or dumbbell with your feet under your hips.",
+        "Hinge at the hips, take the handle in one hand and stand up with the weight hanging at your side.",
+        "Pull that shoulder down and back, and brace as if you were about to be pushed sideways.",
+        "Walk forward with normal, even strides, keeping your torso upright and square rather than leaning away from the weight.",
+        "Keep the free arm relaxed at your side instead of sticking it out as a counterweight.",
+        "Carry for the desired distance or time, set the weight down under control, then repeat on the other side."
       ],
       "instructions_de": [
-        "Lege dich bäuchlings auf das Beinbuggerät mit den Fußknöcheln unter der Rolle.",
-        "Beuge die Fersen Richtung Gesäß.",
-        "Spanne die Beinbeuger am höchsten Punkt an.",
-        "Senke kontrolliert ab.",
-        "Wiederhole."
+        "Stell dich mit hüftbreiten Füßen neben eine einzelne Kettlebell oder Kurzhantel.",
+        "Geh in die Hüftbeuge, greif den Griff mit einer Hand und richte dich auf, das Gewicht hängt seitlich am Körper.",
+        "Zieh diese Schulter nach unten und hinten und spann dich an, als würdest du gleich seitlich angeschoben.",
+        "Geh mit normalen, gleichmäßigen Schritten vorwärts und halt den Oberkörper aufrecht und gerade, statt dich vom Gewicht wegzulehnen.",
+        "Lass den freien Arm locker am Körper, statt ihn als Gegengewicht abzuspreizen.",
+        "Trag die gewünschte Distanz oder Zeit, setz das Gewicht kontrolliert ab und wiederhol auf der anderen Seite."
       ],
       "instructions_es": [
-        "Túmbate boca abajo en la máquina de curl de piernas con los tobillos bajo el rodillo.",
-        "Lleva los talones hacia los glúteos.",
-        "Aprieta los isquiotibiales en la parte superior.",
-        "Baja con control.",
-        "Repite."
+        "Colócate junto a una sola kettlebell o mancuerna, con los pies a la anchura de las caderas.",
+        "Flexiona por la cadera, agarra el asa con una mano e incorpórate con el peso colgando a un costado.",
+        "Lleva ese hombro abajo y atrás, y aprieta el tronco como si fueran a empujarte de lado.",
+        "Camina hacia delante con zancadas normales y regulares, manteniendo el torso erguido y cuadrado en lugar de inclinarte para escapar del peso.",
+        "Mantén el brazo libre relajado junto al cuerpo, sin separarlo como contrapeso.",
+        "Carga la distancia o el tiempo deseados, deja el peso en el suelo de forma controlada y repite por el otro lado."
       ],
       "tips_en": [
-        "Keep your hips pressed into the bench throughout the set.",
-        "Avoid jerking the weight up with your lower back.",
-        "Use a full range of motion without letting the stack slam down."
+        "Do the same distance on both sides. The whole value is in the asymmetry, and it only works if you load both directions equally.",
+        "If you find yourself tipping toward the weight or hiking the opposite hip, the weight is too heavy — this is a posture drill first.",
+        "Grip usually gives out before the trunk does. That is a legitimate training effect, but if it is always the limit, use straps for the heavier sets."
       ],
       "tips_de": [
-        "Drücke die Hüfte während der gesamten Bewegung fest ins Polster.",
-        "Vermeide ein Hohlkreuz, indem du den Bauch leicht anspannst.",
-        "Lass das Gewicht zwischen den Wiederholungen nicht absetzen, halte die Spannung."
+        "Geh auf beiden Seiten dieselbe Strecke. Der ganze Nutzen liegt in der Asymmetrie — und der stellt sich nur ein, wenn du beide Richtungen gleich belastest.",
+        "Wenn du zum Gewicht hin kippst oder die Gegenseite in der Hüfte hochziehst, ist es zu schwer: das hier ist in erster Linie eine Haltungsübung.",
+        "Meist gibt der Griff vor dem Rumpf nach. Das ist ein legitimer Trainingseffekt, aber wenn er immer das Limit ist, nimm für die schweren Sätze Zughilfen."
       ],
       "tips_es": [
-        "Mantén las caderas pegadas al banco durante todo el recorrido.",
-        "Evita arquear la zona lumbar al subir los talones.",
-        "Elige un peso que permita un recorrido completo y controlado."
+        "Haz la misma distancia por los dos lados. Todo el valor está en la asimetría, y solo funciona si cargas ambas direcciones por igual.",
+        "Si te inclinas hacia el peso o levantas la cadera contraria, el peso es excesivo: esto es ante todo un ejercicio de postura.",
+        "El agarre suele fallar antes que el tronco. Es un efecto de entrenamiento legítimo, pero si siempre es el límite, usa correas en las series pesadas."
       ],
-      "met": 5.0,
+      "met": 5.5,
       "images": {
         "flat": {
-          "start": "images/flat/leg-curl-start.webp",
-          "peak": "images/flat/leg-curl-peak.webp"
+          "main": "images/flat/suitcase-carry-main.webp"
         }
       }
     },
     {
-      "id": "leg-extension",
-      "name_en": "Leg Extension",
-      "name_de": "Beinstrecker",
-      "name_es": "Extensión de Piernas",
-      "description_en": "An isolation exercise for the quadriceps using a machine.",
-      "description_de": "Eine Isolationsübung für den Quadrizeps am Streckmaschine.",
-      "description_es": "Un ejercicio de aislamiento para los cuádriceps usando una máquina.",
+      "id": "sumo-deadlift",
+      "name_en": "Sumo Deadlift",
+      "name_de": "Sumo-Kreuzheben",
+      "name_es": "Peso Muerto Sumo",
+      "description_en": "A deadlift variation with a wide stance that shifts emphasis to the glutes, quads, and inner thighs.",
+      "description_de": "Eine Kreuzheben-Variante mit breiter Fußstellung, die den Fokus auf Gesäßmuskeln, Quadrizeps und Adduktoren verlagert.",
+      "description_es": "Una variante del peso muerto con postura amplia que desplaza el énfasis hacia glúteos, cuádriceps e interior de los muslos.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "leg_extension",
-      "body_part": "upper_legs",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
       "primary_muscles": [
+        "gluteus_maximus",
         "quadriceps"
       ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "hamstrings"
+      ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength",
+        "power"
       ],
       "tags": [
+        "powerlifting",
         "leg_day",
-        "lower_back_safe",
         "shoulder_safe",
-        "no_axial_load",
         "knee_safe"
       ],
-      "variation_group": "leg-extension",
+      "variation_group": "deadlift",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit in the leg extension machine with ankles behind the pad.",
-        "Extend your legs until they are straight.",
-        "Squeeze your quads at the top.",
-        "Lower with control.",
+        "Stand with feet wider than shoulder-width, toes pointed outward.",
+        "Grip the bar between your legs.",
+        "Brace your core and drive through your heels to stand.",
+        "Lower under control.",
         "Repeat."
       ],
       "instructions_de": [
-        "Setze dich in die Beinstreckmaschine mit den Fußknöcheln hinter der Rolle.",
-        "Strecke die Beine, bis sie gerade sind.",
-        "Spanne den Quadrizeps am höchsten Punkt an.",
-        "Senke kontrolliert ab.",
+        "Stehe breiter als schulterbreit, Zehen nach außen gedreht.",
+        "Greife die Stange zwischen den Beinen.",
+        "Spanne den Core an und drücke durch die Fersen in den Stand.",
+        "Kontrolliert absenken.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de extensión de piernas con los tobillos detrás del rodillo.",
-        "Extiende las piernas hasta que queden rectas.",
-        "Aprieta los cuádriceps en la parte superior.",
-        "Baja con control.",
+        "Párate con los pies más anchos que el ancho de los hombros, con los pies apuntando hacia afuera.",
+        "Agarra la barra entre las piernas.",
+        "Contrae el core y empuja a través de los talones para levantarte.",
+        "Baja de forma controlada.",
         "Repite."
       ],
       "tips_en": [
-        "Adjust the seat so your knees align with the machine's pivot point.",
-        "Keep your back pressed against the pad throughout.",
-        "Avoid swinging the weight up with momentum."
+        "Keep the bar close to your body.",
+        "Push your knees out in line with your toes."
       ],
       "tips_de": [
-        "Richte den Sitz so ein, dass deine Knie mit dem Drehpunkt der Maschine fluchten.",
-        "Halte den Rücken fest an der Lehne, ohne die Hüfte anzuheben.",
-        "Arbeite ohne Schwung und lass das Gewicht nicht auf den Stapel fallen."
+        "Halte die Stange körpernah.",
+        "Drücke die Knie in Linie mit den Zehen nach außen."
       ],
       "tips_es": [
-        "Alinea las rodillas con el eje de giro de la máquina.",
-        "Sube el peso sin lanzarlo con impulso.",
-        "Agárrate a las asas para mantener la cadera estable en el asiento."
+        "Mantén la barra pegada al cuerpo.",
+        "Empuja las rodillas hacia afuera en línea con los dedos de los pies."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/leg-extension-start.webp",
-          "peak": "images/flat/leg-extension-peak.webp"
+          "start": "images/flat/sumo-deadlift-start.webp",
+          "peak": "images/flat/sumo-deadlift-peak.webp"
         }
       }
     },
     {
-      "id": "leg-press",
-      "name_en": "Leg Press",
-      "name_de": "Beinpresse",
-      "name_es": "Prensa de Piernas",
-      "description_en": "A machine-based compound movement for the quads and glutes.",
-      "description_de": "Eine maschinengestützte Grundübung für Quadrizeps und Gesäßmuskeln.",
-      "description_es": "Un movimiento compuesto en máquina para cuádriceps y glúteos.",
+      "id": "sumo-squat",
+      "name_en": "Sumo Squat",
+      "name_de": "Sumo-Kniebeuge",
+      "name_es": "Sentadilla Sumo",
+      "description_en": "A barbell squat performed with a wide stance and turned-out toes, emphasizing the glutes and quads.",
+      "description_de": "Eine Kniebeugen-Variante mit Langhantel, breitem Stand und nach außen gedrehten Fußspitzen für Gesäß und Oberschenkel.",
+      "description_es": "Una sentadilla con barra y postura amplia con las puntas hacia afuera, que enfatiza glúteos y cara interna de los muslos.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "leg_press",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
       "body_part": "upper_legs",
       "primary_muscles": [
         "gluteus_maximus",
         "quadriceps"
       ],
       "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius",
         "hamstrings"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
-      "tags": [
-        "leg_day",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "knee_safe"
-      ],
-      "variation_group": "leg-press",
+      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit in the leg press machine with feet shoulder-width apart on the platform.",
-        "Release the safety catches and lower the platform by bending your knees.",
-        "Push the platform back up until legs are nearly straight.",
-        "Do not lock your knees at the top.",
-        "Repeat."
+        "Stand with feet wider than shoulder-width and toes turned out.",
+        "Hold a barbell across your upper back.",
+        "Brace your core and keep your chest up.",
+        "Bend at the hips and knees to lower into a deep squat.",
+        "Drive through your heels to stand back up.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Setze dich in die Beinpresse mit den Füßen schulterbreit auf der Plattform.",
-        "Löse die Sicherungen und senke die Plattform durch Beugen der Knie.",
-        "Drücke die Plattform zurück, bis die Beine fast gestreckt sind.",
-        "Strecke die Knie am höchsten Punkt nicht vollständig durch.",
-        "Wiederhole."
+        "Stehe breiter als schulterbreit, Zehen nach außen gedreht.",
+        "Halte eine Langhantel auf dem oberen Rücken.",
+        "Spanne den Core an und halte die Brust oben.",
+        "Beuge Hüfte und Knie, um tief in die Kniebeuge zu gehen.",
+        "Drücke durch die Fersen zurück in den Stand.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en la prensa de piernas con los pies a la anchura de los hombros sobre la plataforma.",
-        "Suelta los seguros y baja la plataforma doblando las rodillas.",
-        "Empuja la plataforma hacia arriba hasta que las piernas queden casi rectas.",
-        "No bloquees las rodillas en la parte superior.",
-        "Repite."
+        "Párate con los pies más anchos que el ancho de los hombros y los pies apuntando hacia afuera.",
+        "Sostén una barra sobre la parte superior de la espalda.",
+        "Contrae el core y mantén el pecho arriba.",
+        "Dobla caderas y rodillas para bajar a una sentadilla profunda.",
+        "Empuja a través de los talones para volver a la posición de pie.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your lower back and hips pressed into the seat.",
-        "Lower only as far as you can without your hips tucking under.",
-        "Drive evenly through your whole foot, not just your toes."
+        "Push your knees outward in line with your toes.",
+        "Keep the bar path vertical over the middle of your feet.",
+        "Avoid letting your lower back round at the bottom of the squat."
       ],
       "tips_de": [
-        "Halte den unteren Rücken am Polster, statt ihn unten abzurollen.",
-        "Lass die Knie in Linie mit den Fußspitzen arbeiten.",
-        "Drücke gleichmäßig über die ganze Fußsohle, vor allem über die Fersen."
+        "Drücke die Knie aktiv nach außen über die Fußspitzen.",
+        "Bleibe mit dem ganzen Fuß fest am Boden stehen.",
+        "Gehe nur so tief, wie dein Rücken neutral bleibt."
       ],
       "tips_es": [
-        "Mantén la zona lumbar pegada al respaldo en todo momento.",
-        "Baja solo hasta donde la cadera no se despegue.",
-        "Alinea las rodillas con las puntas de los pies."
+        "Abre las puntas de los pies y empuja las rodillas hacia afuera.",
+        "Mantén el pecho alto y el core firme.",
+        "Baja en profundidad flexionando caderas y rodillas a la vez."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/leg-press-start.webp",
-          "peak": "images/flat/leg-press-peak.webp"
+          "start": "images/flat/sumo-squat-start.webp",
+          "peak": "images/flat/sumo-squat-peak.webp"
         }
       }
     },
     {
-      "id": "lunge",
-      "name_en": "Lunge",
-      "name_de": "Ausfallschritt",
-      "name_es": "Zancada",
-      "description_en": "A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time.",
-      "description_de": "Ein Ausfallschritt nach vorn mit dem eigenen Körpergewicht — trainiert Quadrizeps, Gesäßmuskeln und Gleichgewicht einbeinig.",
-      "description_es": "Una zancada hacia delante con el peso corporal, entrenando cuádriceps, glúteos y equilibrio una pierna a la vez.",
+      "id": "superman",
+      "name_en": "Superman",
+      "name_de": "Superman",
+      "name_es": "Superman",
+      "description_en": "A bodyweight lower-back exercise performed prone, lifting arms and legs simultaneously.",
+      "description_de": "Eine Körpergewichtsübung für den unteren Rücken in Bauchlage, bei der Arme und Beine gleichzeitig gehoben werden.",
+      "description_es": "Un ejercicio de peso corporal para la zona lumbar realizado en prono, levantando brazos y piernas simultáneamente.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "body_part": "upper_legs",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "erector_spinae",
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "gluteus_medius",
         "hamstrings"
       ],
       "goals": [
         "hypertrophy",
-        "strength"
+        "rehabilitation"
       ],
       "tags": [
-        "shoulder_safe",
-        "lower_back_safe",
+        "core",
+        "knee_safe",
         "no_axial_load",
-        "knee_safe"
+        "lower_back_safe",
+        "shoulder_safe"
       ],
-      "variation_group": "lunge",
-      "is_unilateral": true,
+      "variation_group": "back-extension",
+      "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Stand tall with your feet hip-width apart.",
-        "Step forward with one leg into a long stride.",
-        "Lower your back knee toward the floor until both knees form 90-degree angles.",
-        "Drive through your front heel to return to standing.",
-        "Complete reps on one side, then switch."
+        "Lie face down with arms extended overhead.",
+        "Simultaneously lift your arms, chest, and legs off the floor.",
+        "Hold briefly at the top.",
+        "Lower under control.",
+        "Repeat."
       ],
       "instructions_de": [
-        "Stehe aufrecht mit hüftbreit gestellten Füßen.",
-        "Mache einen großen Schritt nach vorne mit einem Bein.",
-        "Senke das hintere Knie Richtung Boden, bis beide Knie einen 90-Grad-Winkel bilden.",
-        "Drücke durch die vordere Ferse zurück in den Stand.",
-        "Absolviere alle Wiederholungen auf einer Seite, dann wechseln."
+        "Lege dich mit ausgestreckten Armen über dem Kopf auf den Bauch.",
+        "Hebe gleichzeitig Arme, Brust und Beine vom Boden.",
+        "Kurz oben halten.",
+        "Kontrolliert absenken.",
+        "Wiederhole."
       ],
       "instructions_es": [
-        "Párate erguido con los pies a la anchura de las caderas.",
-        "Da un paso adelante largo con una pierna.",
-        "Baja la rodilla trasera hacia el suelo hasta que ambas rodillas formen ángulos de 90 grados.",
-        "Empuja con el talón delantero para volver a la posición de pie.",
-        "Completa las repeticiones de un lado y luego cambia."
+        "Túmbate boca abajo con los brazos extendidos por encima de la cabeza.",
+        "Levanta simultáneamente los brazos, el pecho y las piernas del suelo.",
+        "Mantén brevemente la posición superior.",
+        "Baja de forma controlada.",
+        "Repite."
       ],
       "tips_en": [
-        "Take a stride long enough for both knees to reach about 90 degrees.",
-        "Keep your torso upright and eyes forward.",
-        "Push through the front heel to return in one strong motion."
+        "Squeeze glutes as you lift.",
+        "Avoid jerking movements."
       ],
       "tips_de": [
-        "Mache den Schritt so lang, dass beide Knie etwa 90 Grad erreichen.",
-        "Halte den Oberkörper aufrecht und den Blick nach vorn.",
-        "Drücke dich über die vordere Ferse in einer kraftvollen Bewegung zurück."
+        "Spanne die Gesäßmuskeln beim Heben an.",
+        "Ruckartige Bewegungen vermeiden."
       ],
       "tips_es": [
-        "Da una zancada lo bastante larga para que ambas rodillas lleguen a unos 90 grados.",
-        "Mantén el torso erguido y la mirada al frente.",
-        "Empuja con el talón delantero para volver en un solo movimiento potente."
+        "Aprieta los glúteos al levantar.",
+        "Evita los movimientos bruscos."
       ],
-      "met": 5.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/lunge-start.webp",
-          "peak": "images/flat/lunge-peak.webp"
+          "start": "images/flat/superman-start.webp",
+          "peak": "images/flat/superman-peak.webp"
         }
       }
     },
     {
-      "id": "lying-leg-raise",
-      "name_en": "Lying Leg Raise",
-      "name_de": "Liegendes Beinheben",
-      "name_es": "Elevación de Piernas Acostado",
-      "description_en": "A floor-based core exercise that targets the lower abs and hip flexors by raising straight legs from a supine position.",
-      "description_de": "Eine Bodenübung für die untere Bauchmuskulatur und Hüftbeuger, bei der die gestreckten Beine aus der Rückenlage angehoben werden.",
-      "description_es": "Un ejercicio de suelo para el abdomen bajo y los flexores de cadera que consiste en elevar las piernas rectas desde posición supina.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "supine-spinal-twist",
+      "name_en": "Supine Spinal Twist",
+      "name_de": "Liegende Wirbelsäulendrehung",
+      "name_es": "Giro Espinal Tumbado",
+      "description_en": "A lying twist that stretches the lower back, glutes and obliques by dropping a bent knee across the body.",
+      "description_de": "Eine liegende Drehung, die durch Ablegen eines gebeugten Knies über den Körper unteren Rücken, Gesäß und seitliche Bauchmuskeln dehnt.",
+      "description_es": "Un giro tumbado que estira la zona lumbar, los glúteos y los oblicuos al cruzar una rodilla flexionada sobre el cuerpo.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "beginner",
-      "body_part": "core",
+      "body_part": "back",
       "primary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "erector_spinae",
+        "obliques"
       ],
       "secondary_muscles": [
-        "obliques",
-        "transverse_abdominis"
+        "gluteus_maximus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "core_focus"
+        "mobility",
+        "stretching"
       ],
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie flat on your back with legs straight and hands under your lower back or gripping a stable surface behind your head.",
-        "Keeping your legs together and core braced, raise them to vertical (or as high as flexibility allows).",
-        "Pause briefly at the top.",
-        "Lower your legs slowly toward the floor without letting them touch.",
-        "Repeat for the desired reps."
+        "Lie on your back and bend one knee toward your chest.",
+        "Guide that knee across your body toward the floor.",
+        "Stretch your arms out wide and turn your head away.",
+        "Hold for 20 to 30 seconds, breathing steadily.",
+        "Switch sides and repeat."
       ],
       "instructions_de": [
-        "Flach auf dem Rücken liegen, Beine gestreckt, Hände unter dem unteren Rücken oder an einem Griff hinter dem Kopf.",
-        "Beine zusammenhalten, Rumpf stabilisieren und die Beine senkrecht heben.",
-        "Kurz oben halten.",
-        "Beine langsam Richtung Boden absenken, ohne sie abzulegen.",
-        "Gewünschte Wiederholungsanzahl ausführen."
+        "Lege dich auf den Rücken und ziehe ein Knie zur Brust.",
+        "Führe das Knie über den Körper Richtung Boden.",
+        "Strecke die Arme weit aus und drehe den Kopf zur Gegenseite.",
+        "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Túmbate boca arriba con las piernas rectas y las manos bajo la zona lumbar o sujetando una superficie estable detrás de la cabeza.",
-        "Con las piernas juntas y el core activado, eleva las piernas hasta la vertical.",
-        "Pausa brevemente arriba.",
-        "Baja las piernas despacio hacia el suelo sin llegar a apoyarlas.",
-        "Repite el número de repeticiones deseado."
+        "Acuéstate boca arriba y lleva una rodilla al pecho.",
+        "Guía esa rodilla cruzando el cuerpo hacia el suelo.",
+        "Extiende los brazos y gira la cabeza hacia el lado contrario.",
+        "Mantén de 20 a 30 segundos, respirando de forma constante.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Press your lower back into the floor throughout to protect the lumbar spine.",
-        "Avoid swinging — control the descent to maximize tension.",
-        "Bend the knees slightly if hamstring flexibility is a limiting factor."
+        "Keep both shoulders on the floor.",
+        "Relax and keep breathing throughout."
       ],
       "tips_de": [
-        "Den unteren Rücken während der gesamten Übung auf dem Boden halten.",
-        "Nicht schwingen — kontrolliertes Absenken für maximale Spannung.",
-        "Bei eingeschränkter Hamstring-Flexibilität die Knie leicht beugen."
+        "Halte beide Schultern am Boden.",
+        "Bleib locker und atme durchgehend weiter."
       ],
       "tips_es": [
-        "Mantén la zona lumbar pegada al suelo durante todo el ejercicio.",
-        "Evita el balanceo — controla el descenso para maximizar la tensión.",
-        "Dobla ligeramente las rodillas si la flexibilidad de los isquiotibiales lo requiere."
+        "Mantén ambos hombros en el suelo.",
+        "Relájate y sigue respirando todo el tiempo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/lying-leg-raise-start.webp",
-          "peak": "images/flat/lying-leg-raise-peak.webp"
+          "main": "images/flat/supine-spinal-twist-main.webp"
         }
       }
     },
     {
-      "id": "lying-tricep-extension",
-      "name_en": "Lying Tricep Extension",
-      "name_de": "Liegend Trizeps-Strecken",
-      "name_es": "Extensión de Tríceps Tumbado",
-      "description_en": "A lying isolation exercise lowering the weight toward the forehead and extending the elbows to work the triceps.",
-      "description_de": "Eine Isolationsübung in Rückenlage, bei der du das Gewicht Richtung Stirn senkst und die Ellbogen streckst, um den Trizeps zu trainieren.",
-      "description_es": "Un ejercicio de aislamiento tumbado que baja el peso hacia la frente y extiende los codos para trabajar los tríceps.",
+      "id": "supine-windshield-wipers",
+      "name_en": "Supine Windshield Wipers",
+      "name_de": "Scheibenwischer in Rückenlage",
+      "name_es": "Limpiaparabrisas Tumbado",
+      "description_en": "A lying rotation drill: with the knees bent or the legs raised, both legs swing from side to side like wipers while the shoulders stay pinned to the floor.",
+      "description_de": "Eine Rotationsübung in Rückenlage: mit gebeugten oder angehobenen Beinen schwingen beide Beine wie Scheibenwischer von Seite zu Seite, während die Schultern am Boden bleiben.",
+      "description_es": "Un ejercicio de rotación tumbado: con las rodillas flexionadas o las piernas elevadas, ambas piernas oscilan de lado a lado como limpiaparabrisas mientras los hombros permanecen pegados al suelo.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
+      "force_type": "dynamic",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "body_part": "core",
       "primary_muscles": [
-        "triceps_brachii"
+        "obliques",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "hip_flexors",
+        "transverse_abdominis"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "core",
+        "calisthenics"
       ],
-      "variation_group": "skull-crusher",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Lie flat on a bench with a barbell or dumbbells held overhead.",
-        "Keep your upper arms vertical and elbows pointed forward.",
-        "Lower the weight toward your forehead by bending your elbows.",
-        "Extend your arms back to the starting position.",
-        "Squeeze your triceps at the top.",
-        "Repeat for the desired number of reps."
+        "Lie on your back with the arms out to the sides and the knees bent over the hips.",
+        "Brace the trunk so the lower back does not lift off the floor.",
+        "Lower both legs together towards one side as far as the shoulders stay down.",
+        "Bring them back through the centre and lower to the other side.",
+        "Keep alternating for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Lege dich flach auf eine Bank mit einer Langhantel oder Kurzhanteln über dem Kopf.",
-        "Halte die Oberarme senkrecht und Ellbogen nach vorne gerichtet.",
-        "Senke das Gewicht zur Stirn, indem du die Ellbogen beugst.",
-        "Strecke die Arme zurück in die Ausgangsposition.",
-        "Spanne den Trizeps am höchsten Punkt an.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Leg dich auf den Rücken, die Arme zur Seite gestreckt, die Knie über den Hüften gebeugt.",
+        "Spann den Rumpf an, damit der untere Rücken nicht vom Boden abhebt.",
+        "Senk beide Beine gemeinsam zu einer Seite, so weit die Schultern unten bleiben.",
+        "Führ sie durch die Mitte zurück und senk sie zur anderen Seite.",
+        "Wechsle weiter für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Túmbate en un banco con una barra o mancuernas sostenidas sobre la cabeza.",
-        "Mantén los brazos superiores verticales y los codos apuntando hacia adelante.",
-        "Baja el peso hacia la frente doblando los codos.",
-        "Extiende los brazos de vuelta a la posición inicial.",
-        "Aprieta los tríceps en la parte superior.",
-        "Repite el número de repeticiones deseado."
+        "Túmbate boca arriba con los brazos abiertos a los lados y las rodillas flexionadas sobre las caderas.",
+        "Aprieta el tronco para que la zona lumbar no se despegue del suelo.",
+        "Baja ambas piernas juntas hacia un lado mientras los hombros sigan apoyados.",
+        "Devuélvelas por el centro y bájalas hacia el otro lado.",
+        "Sigue alternando las veces indicadas."
       ],
       "tips_en": [
-        "Keep your upper arms vertical and elbows pointing forward.",
-        "Move only at the elbows, not the shoulders.",
-        "Lower the weight under control rather than dropping it."
+        "Both shoulders stay on the floor; the range is defined by them, not by the legs.",
+        "Keep the knees together so the pelvis moves as one unit.",
+        "Straighten the legs for a much harder version once the control is there."
       ],
       "tips_de": [
-        "Halte die Oberarme senkrecht und die Ellbogen nach vorne zeigend.",
-        "Bewege dich nur in den Ellbogen, nicht in den Schultern.",
-        "Senke das Gewicht kontrolliert ab, statt es fallen zu lassen."
+        "Beide Schultern bleiben am Boden; sie definieren den Bewegungsradius, nicht die Beine.",
+        "Halte die Knie zusammen, damit sich das Becken als eine Einheit bewegt.",
+        "Streck die Beine für eine deutlich schwerere Variante, sobald die Kontrolle sitzt."
       ],
       "tips_es": [
-        "Mantén los brazos verticales y los codos apuntando hacia delante.",
-        "Mueve solo los codos, no los hombros.",
-        "Baja el peso con control en lugar de dejarlo caer."
+        "Ambos hombros se quedan en el suelo; son ellos los que definen el recorrido, no las piernas.",
+        "Mantén las rodillas juntas para que la pelvis se mueva como una unidad.",
+        "Estira las piernas para una versión mucho más difícil cuando tengas el control."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/lying-tricep-extension-start.webp",
-          "peak": "images/flat/lying-tricep-extension-peak.webp"
+          "start": "images/flat/supine-windshield-wipers-start.webp",
+          "peak": "images/flat/supine-windshield-wipers-peak.webp"
         }
       }
     },
     {
-      "id": "machine-back-extension",
-      "name_en": "Machine Back Extension",
-      "name_de": "Rückenstrecker an der Maschine",
-      "name_es": "Extensión de Espalda en Máquina",
-      "description_en": "A seated machine isolation exercise for the lower back: with the hips and legs held in place, the torso is driven backwards against a padded lever to extend the spine against a weight stack.",
-      "description_de": "Eine Isolationsübung für den unteren Rücken im Sitzen: Hüfte und Beine bleiben fixiert, während der Oberkörper gegen ein gepolstertes Hebelpolster nach hinten gedrückt und die Wirbelsäule gegen den Gewichtsblock gestreckt wird.",
-      "description_es": "Un ejercicio de aislamiento sentado para la zona lumbar: con la cadera y las piernas fijas, el torso empuja hacia atrás contra un rodillo acolchado y extiende la columna venciendo la placa de pesas.",
+      "id": "supported-shoulderstand",
+      "name_en": "Supported Shoulderstand",
+      "name_de": "Gestützter Schulterstand",
+      "name_es": "Vela con Apoyo",
+      "description_en": "An inversion resting on the shoulders and upper arms with the hands supporting the back, the body stacked vertically over the shoulders.",
+      "description_de": "Eine Umkehrhaltung auf Schultern und Oberarmen, die Hände stützen den Rücken, der Körper steht senkrecht über den Schultern.",
+      "description_es": "Una inversión apoyada en los hombros y los brazos, con las manos sosteniendo la espalda y el cuerpo alineado en vertical sobre los hombros.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "back_extension_machine",
-      "body_part": "back",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
       "primary_muscles": [
-        "erector_spinae"
+        "erector_spinae",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
         "gluteus_maximus",
-        "hamstrings"
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy",
-        "rehabilitation"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "core",
+        "calisthenics"
       ],
-      "variation_group": "back-extension",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit in the back extension machine with your feet flat on the foot platform and the roller pad set behind your upper back, just below the shoulder blades.",
-        "Grip the handles at your sides and let your torso come forward into a slight flexion — this is the starting position.",
-        "Push back against the pad by extending your spine until your torso is leaning back and your lower back is fully contracted.",
-        "Pause briefly at full extension, then return to the starting position under control, resisting the weight stack on the way back.",
-        "Repeat for the desired number of reps."
+        "Lie on your back, ideally with a folded blanket under the shoulders and the head off it.",
+        "Lift the legs overhead and support the lower back with both hands, elbows shoulder-width apart.",
+        "Walk the hands up the back and stack the hips over the shoulders until the body is vertical.",
+        "Hold the position for the prescribed time, keeping the head and neck completely still.",
+        "Lower the legs overhead and roll down slowly with the hands supporting the back."
       ],
       "instructions_de": [
-        "Setz dich in die Rückenstreckmaschine, die Füße flach auf der Fußplatte, und stelle das Polster so ein, dass es knapp unterhalb der Schulterblätter am oberen Rücken anliegt.",
-        "Greif die seitlichen Griffe und lass den Oberkörper leicht nach vorn kommen — das ist die Ausgangsposition.",
-        "Drück gegen das Polster nach hinten, indem du die Wirbelsäule streckst, bis der Oberkörper zurückgelehnt ist und der untere Rücken voll angespannt arbeitet.",
-        "Halte kurz in der vollen Streckung und komm dann kontrolliert zurück in die Ausgangsposition, während du dem Gewicht entgegenarbeitest.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Leg dich auf den Rücken, idealerweise mit einer gefalteten Decke unter den Schultern und dem Kopf daneben.",
+        "Heb die Beine über den Kopf und stütz den unteren Rücken mit beiden Händen, die Ellbogen schulterbreit.",
+        "Wander mit den Händen den Rücken hinauf und stapel die Hüften über den Schultern, bis der Körper senkrecht steht.",
+        "Halte die Position für die vorgegebene Zeit, Kopf und Nacken bleiben vollkommen still.",
+        "Senk die Beine über den Kopf und roll langsam ab, die Hände stützen den Rücken."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de extensión de espalda con los pies apoyados en la plataforma y ajusta el rodillo para que quede sobre la parte alta de la espalda, justo por debajo de los omóplatos.",
-        "Agarra las manijas laterales y deja que el torso venga ligeramente hacia delante: esta es la posición inicial.",
-        "Empuja hacia atrás contra el rodillo extendiendo la columna hasta que el torso quede inclinado hacia atrás y la zona lumbar esté totalmente contraída.",
-        "Haz una pausa breve en la extensión completa y regresa a la posición inicial de forma controlada, resistiendo el peso durante el recorrido.",
-        "Repite el número de repeticiones deseado."
+        "Túmbate boca arriba, idealmente con una manta doblada bajo los hombros y la cabeza fuera de ella.",
+        "Eleva las piernas por encima de la cabeza y sostén la zona lumbar con ambas manos, los codos a la anchura de los hombros.",
+        "Camina las manos por la espalda y alinea las caderas sobre los hombros hasta que el cuerpo quede vertical.",
+        "Mantén la posición durante el tiempo indicado, con la cabeza y el cuello completamente quietos.",
+        "Baja las piernas por encima de la cabeza y desciende despacio con las manos sosteniendo la espalda."
       ],
       "tips_en": [
-        "Set the pad across your upper back just below the shoulder blades — too high and it presses on your neck, too low and you lose range of motion.",
-        "Extend with your lower back rather than throwing your head and shoulders backwards, and keep both directions slow.",
-        "Stop at a neutral, fully extended trunk instead of forcing the spine past it, and start light — the lower back responds better to controlled reps than to heavy loads."
+        "Keep the weight on the shoulders and upper arms, never on the neck.",
+        "Do not turn the head while inverted.",
+        "Build up with legs-up-the-wall and plow pose before holding this one for long."
       ],
       "tips_de": [
-        "Setz das Polster knapp unter die Schulterblätter — zu hoch drückt es in den Nacken, zu tief verlierst du Bewegungsumfang.",
-        "Streck aus dem unteren Rücken heraus, statt Kopf und Schultern nach hinten zu werfen, und bleib in beide Richtungen langsam.",
-        "Hör bei neutral gestrecktem Oberkörper auf, statt die Wirbelsäule darüber hinaus zu drücken, und fang leicht an — der untere Rücken mag saubere Wiederholungen lieber als viel Gewicht."
+        "Das Gewicht liegt auf Schultern und Oberarmen, niemals im Nacken.",
+        "Dreh den Kopf in der Umkehrhaltung nicht.",
+        "Bau die Haltung über Beine-an-der-Wand und Pflug auf, bevor du sie lange hältst."
       ],
       "tips_es": [
-        "Coloca el rodillo justo por debajo de los omóplatos: más arriba presiona el cuello y más abajo pierdes recorrido.",
-        "Extiende desde la zona lumbar en lugar de lanzar la cabeza y los hombros hacia atrás, y mantén lento el movimiento en ambos sentidos.",
-        "Detente con el torso extendido en posición neutra en lugar de forzar la columna más allá, y empieza con poco peso: la zona lumbar responde mejor a repeticiones controladas que a cargas altas."
+        "El peso va en los hombros y los brazos, nunca en el cuello.",
+        "No gires la cabeza mientras estás invertido.",
+        "Construye la postura con piernas en la pared y el arado antes de sostenerla mucho tiempo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-back-extension-start.webp",
-          "peak": "images/flat/machine-back-extension-peak.webp"
+          "main": "images/flat/supported-shoulderstand-main.webp"
         }
       }
     },
     {
-      "id": "machine-bicep-curl",
-      "name_en": "Machine Bicep Curl",
-      "name_de": "Maschine Bizeps-Curl",
-      "name_es": "Curl de Bíceps en Máquina",
-      "description_en": "A machine-based bicep curl for isolated arm training.",
-      "description_de": "Ein maschinengestützter Bizeps-Curl für isoliertes Armtraining.",
-      "description_es": "Un curl de bíceps en máquina para el entrenamiento aislado de brazos.",
+      "id": "svend-press",
+      "name_en": "Svend Press",
+      "name_de": "Svend Press",
+      "name_es": "Press Svend",
+      "description_en": "A plate-squeeze press that loads the pecs through isometric adduction as you extend the weight away from the chest.",
+      "description_de": "Ein Plattendrücken mit isometrischer Adduktion, das die Brustmuskeln belastet, während das Gewicht von der Brust weggedrückt wird.",
+      "description_es": "Un press con apretón de disco que carga los pectorales a través de la aducción isométrica mientras se extiende el peso alejándolo del pecho.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "equipment": "bicep_curl_machine",
-      "body_part": "upper_arms",
+      "equipment": "plates",
+      "body_part": "chest",
       "primary_muscles": [
-        "biceps_brachii"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "brachialis"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "push_day"
       ],
-      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit in the machine and adjust the pad to your arm length.",
-        "Grip the handles with an underhand grip.",
-        "Curl the handles toward your shoulders.",
-        "Lower with control.",
-        "Repeat."
+        "Stand upright holding a single weight plate (or two pressed together) between your palms at chest height.",
+        "Squeeze the plates hard to generate tension through the pecs.",
+        "Press the plates straight out in front of you until the arms are fully extended.",
+        "Pause briefly, keeping the squeeze, then return the plates to the chest.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Setze dich in die Maschine und passe das Polster an deine Armlänge an.",
-        "Greife die Griffe im Untergriff.",
-        "Beuge die Griffe zu den Schultern.",
-        "Senke kontrolliert ab.",
-        "Wiederhole."
+        "Stehe aufrecht und halte eine Gewichtsscheibe (oder zwei zusammengedrückte) zwischen den Handflächen auf Brusthöhe.",
+        "Drücke die Scheiben fest zusammen, um Spannung in den Brustmuskeln aufzubauen.",
+        "Drücke die Scheiben gerade nach vorne, bis die Arme vollständig gestreckt sind.",
+        "Kurz pausieren, Druck halten, dann die Scheiben zur Brust zurückführen.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en la máquina y ajusta el rodillo a la longitud de tus brazos.",
-        "Agarra las manijas con agarre en supinación.",
-        "Lleva las manijas hacia los hombros.",
-        "Baja con control.",
-        "Repite."
+        "Párate erguido sosteniendo un disco de pesas (o dos apretados juntos) entre las palmas a la altura del pecho.",
+        "Aprieta fuerte los discos para generar tensión en los pectorales.",
+        "Empuja los discos recto hacia adelante hasta que los brazos estén completamente extendidos.",
+        "Haz una breve pausa manteniendo el apretón, luego devuelve los discos al pecho.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Keep your upper arms pressed into the pad throughout the set.",
-        "Avoid shrugging your shoulders as you curl.",
-        "Extend your arms fully at the bottom without bouncing."
+        "The harder you squeeze the plates, the more chest activation you get.",
+        "Keep the plates at sternum height throughout — do not let them drop toward the hips."
       ],
       "tips_de": [
-        "Halte die Oberarme während der gesamten Bewegung fest auf dem Polster.",
-        "Lass die Schultern unten, damit die Arbeit im Bizeps bleibt.",
-        "Strecke die Arme unten fast vollständig, ohne die Spannung zu verlieren."
+        "Je fester du die Scheiben zusammendrückst, desto mehr Brustaktivierung erhältst du.",
+        "Halte die Scheiben durchgehend auf Sternumhöhe — nicht Richtung Hüfte absinken lassen."
       ],
       "tips_es": [
-        "Mantén los codos apoyados en la almohadilla en todo momento.",
-        "Evita encoger los hombros al subir las asas.",
-        "Baja hasta casi extender los brazos sin perder la tensión."
+        "Cuanto más fuerte aprietes los discos, mayor activación del pecho obtendrás.",
+        "Mantén los discos a la altura del esternón durante todo el ejercicio: no dejes que caigan hacia las caderas."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-bicep-curl-start.webp",
-          "peak": "images/flat/machine-bicep-curl-peak.webp"
+          "start": "images/flat/svend-press-start.webp",
+          "peak": "images/flat/svend-press-peak.webp"
         }
       }
     },
     {
-      "id": "machine-calf-raise",
-      "name_en": "Machine Calf Raise",
-      "name_de": "Maschine Wadenhebenmaschine",
-      "name_es": "Elevación de Pantorrillas en Máquina",
-      "description_en": "A standing machine exercise isolating the calves through a full stretch and rise onto the toes.",
-      "description_de": "Ein stehendes Wadenheben an der Maschine, das die gesamte Wadenmuskulatur über die volle Bewegungsweite isoliert kräftigt.",
-      "description_es": "Un ejercicio de aislamiento en máquina de pie que trabaja los gemelos y el sóleo con un recorrido completo del tobillo.",
+      "id": "t-bar-row",
+      "name_en": "T-Bar Row",
+      "name_de": "T-Bar-Rudern",
+      "name_es": "Remo en T",
+      "description_en": "A compound row performed straddling a loaded T-bar, building thickness in the lats and rhomboids.",
+      "description_de": "Eine vorgebeugte Ruderübung an der T-Bar für Latissimus, Rhomboiden und den oberen Rücken.",
+      "description_es": "Un remo compuesto con barra en T y torso inclinado, que desarrolla dorsales y romboides con cargas elevadas.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "standing_calf_raise_machine",
-      "body_part": "lower_legs",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "back",
       "primary_muscles": [
-        "gastrocnemius",
-        "soleus"
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "erector_spinae",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
         "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "shoulder_safe"
       ],
-      "variation_group": "calf-raise",
+      "variation_group": "row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand in the calf raise machine with the balls of your feet on the platform.",
-        "Position the shoulder pads firmly.",
-        "Lower your heels below the platform for a full stretch.",
-        "Push through the balls of your feet to rise onto your toes.",
-        "Squeeze your calves at the top.",
-        "Lower with control and repeat."
+        "Straddle the loaded T-bar with feet shoulder-width apart.",
+        "Hinge at the hips until your torso is around 45 degrees.",
+        "Grip the handles and keep your back flat.",
+        "Pull the bar up toward your chest by driving your elbows back.",
+        "Squeeze your shoulder blades at the top.",
+        "Lower the bar under control and repeat."
       ],
       "instructions_de": [
-        "Stelle dich in die Wadenhebemaschine mit den Fußballen auf der Plattform.",
-        "Positioniere die Schulterpolster fest.",
-        "Senke die Fersen unter die Plattform für eine vollständige Dehnung.",
-        "Drücke durch die Fußballen und hebe dich auf die Zehenspitzen.",
-        "Spanne die Waden am höchsten Punkt an.",
-        "Senke kontrolliert ab und wiederhole."
+        "Grätschen über die belastete T-Bar, Füße schulterbreit.",
+        "Beuge die Hüfte, bis der Oberkörper etwa 45 Grad geneigt ist.",
+        "Greife die Griffe und halte den Rücken flach.",
+        "Ziehe die Stange zur Brust, indem du die Ellbogen nach hinten treibst.",
+        "Presse die Schulterblätter oben zusammen.",
+        "Senke die Stange kontrolliert ab und wiederhole."
       ],
       "instructions_es": [
-        "Párate en la máquina de elevación de pantorrillas con los metatarsos sobre la plataforma.",
-        "Coloca los rodillos de hombro firmemente.",
-        "Baja los talones por debajo de la plataforma para un estiramiento completo.",
-        "Empuja con los metatarsos para elevarte en los dedos de los pies.",
-        "Aprieta las pantorrillas en la parte superior.",
-        "Baja con control y repite."
+        "Colócate a horcajadas sobre la barra en T con los pies al ancho de los hombros.",
+        "Inclínate en las caderas hasta que el torso quede a unos 45 grados.",
+        "Agarra los mangos y mantén la espalda plana.",
+        "Tira de la barra hacia el pecho llevando los codos hacia atrás.",
+        "Aprieta los omóplatos en la parte superior.",
+        "Baja la barra de forma controlada y repite."
       ],
       "tips_en": [
-        "Keep your knees straight but not locked throughout the movement.",
-        "Pause briefly in the stretched position instead of bouncing.",
-        "Avoid cutting the range of motion short as fatigue sets in."
+        "Keep your hips fixed and avoid heaving the torso upright.",
+        "Maintain a soft bend in your knees to protect the lower back.",
+        "Let the weight stretch your lats fully at the bottom."
       ],
       "tips_de": [
-        "Federe in der unteren Position nicht nach, sondern halte die Dehnung kurz.",
-        "Halte die Knie gestreckt, ohne sie hart durchzudrücken.",
-        "Verteile den Druck gleichmäßig über die Fußballen beider Füße."
+        "Halte die Knie leicht gebeugt für einen stabilen Stand.",
+        "Richte den Oberkörper beim Ziehen nicht mit auf.",
+        "Halte den Nacken in Verlängerung der Wirbelsäule."
       ],
       "tips_es": [
-        "Evita rebotar en la parte baja para no perder tensión.",
-        "Mantén las rodillas extendidas pero sin llegar a bloquearlas.",
-        "Sube en vertical, sin inclinar los tobillos hacia fuera."
+        "Inclina el torso unos 45 grados manteniendo la espalda plana.",
+        "Tira llevando los codos hacia atrás, no solo con los brazos.",
+        "Junta los omóplatos en la parte alta del tirón."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-calf-raise-start.webp",
-          "peak": "images/flat/machine-calf-raise-peak.webp"
+          "start": "images/flat/t-bar-row-start.webp",
+          "peak": "images/flat/t-bar-row-peak.webp"
         }
       }
     },
     {
-      "id": "machine-chest-fly",
-      "name_en": "Machine Chest Fly",
-      "name_de": "Butterfly-Maschine",
-      "name_es": "Aperturas en Máquina",
-      "description_en": "A chest isolation exercise performed on a machine that arcs the handles together in front of the body.",
-      "description_de": "Eine Brust-Isolationsübung an einer Maschine, bei der die Griffe in einem Bogen vor dem Körper zusammengeführt werden.",
-      "description_es": "Un ejercicio de aislamiento de pecho realizado en una máquina que junta las palancas en un arco frente al cuerpo.",
+      "id": "thoracic-bridge",
+      "name_en": "Thoracic Bridge",
+      "name_de": "Thorakale Brücke",
+      "name_es": "Puente Torácico",
+      "description_en": "A mobility hold that lifts the hips from a tabletop position and opens the chest, extending the thoracic spine while the glutes and shoulders hold the bridge.",
+      "description_de": "Ein Mobilitäts-Halt, bei dem die Hüfte aus dem Tischsitz angehoben und der Brustkorb geöffnet wird; die Brustwirbelsäule streckt sich, während Gesäß und Schultern die Brücke halten.",
+      "description_es": "Un sostén de movilidad que eleva las caderas desde una posición de mesa y abre el pecho, extendiendo la columna torácica mientras los glúteos y los hombros sostienen el puente.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "chest_fly_machine",
-      "body_part": "chest",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
       "primary_muscles": [
-        "pectoralis_major"
+        "erector_spinae",
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "serratus_anterior"
+        "posterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
         "knee_safe",
@@ -15454,3298 +42106,3377 @@
         "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "chest-fly",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit in the chest fly machine and adjust the seat so the handles align with your chest.",
-        "Grip the handles with a slight bend in your elbows.",
-        "Bring the handles together in front of your chest in a smooth arc.",
-        "Squeeze your pectorals at the point of peak contraction.",
-        "Return under control to the starting position without slamming the weight.",
-        "Repeat for the desired number of reps."
+        "Sit on the floor with knees bent and hands behind you, fingers pointing back.",
+        "Press through your hands and feet to lift your hips off the floor.",
+        "Continue pressing until your chest opens and your arms are extended.",
+        "Drop your head back and hold the position.",
+        "Breathe steadily while maintaining the bridge.",
+        "Lower back down under control."
       ],
       "instructions_de": [
-        "Setze dich in die Butterfly-Maschine und stelle den Sitz so ein, dass die Griffe auf Brusthöhe sind.",
-        "Greife die Griffe mit leicht gebeugten Ellbogen.",
-        "Führe die Griffe in einer runden Bewegung vor der Brust zusammen.",
-        "Spanne die Brustmuskulatur am Punkt der stärksten Kontraktion an.",
-        "Kehre kontrolliert zur Ausgangsposition zurück, ohne das Gewicht aufschlagen zu lassen.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Sitze auf dem Boden, Knie gebeugt, Hände hinter dir, Finger zeigen nach hinten.",
+        "Drücke über Hände und Füße und hebe die Hüfte vom Boden.",
+        "Drücke weiter, bis sich der Brustkorb öffnet und die Arme gestreckt sind.",
+        "Lass den Kopf nach hinten sinken und halte die Position.",
+        "Atme ruhig weiter, während du die Brücke hältst.",
+        "Senke dich kontrolliert wieder ab."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de aperturas y ajusta el asiento para que las palancas queden a la altura del pecho.",
-        "Sujeta las palancas con una ligera flexión de codos.",
-        "Junta las palancas frente al pecho en un arco suave.",
-        "Contrae el pectoral en el punto de máxima contracción.",
-        "Vuelve con control a la posición inicial sin dejar caer el peso.",
-        "Repite el número de repeticiones deseado."
+        "Siéntate en el suelo con las rodillas flexionadas y las manos detrás, los dedos apuntando hacia atrás.",
+        "Empuja con las manos y los pies para elevar las caderas del suelo.",
+        "Sigue empujando hasta que el pecho se abra y los brazos queden extendidos.",
+        "Deja caer la cabeza hacia atrás y mantén la posición.",
+        "Respira de forma constante mientras mantienes el puente.",
+        "Baja de nuevo de forma controlada."
       ],
       "tips_en": [
-        "Keep a slight, fixed bend in your elbows throughout.",
-        "Focus on squeezing the chest rather than pushing with the arms.",
-        "Control the return instead of letting the weight stack slam."
+        "Drive the hips high and squeeze the glutes to protect the lower back.",
+        "Keep the feet flat and the weight even between hands and feet."
       ],
       "tips_de": [
-        "Halte die Ellbogen während der gesamten Bewegung leicht und konstant gebeugt.",
-        "Konzentriere dich auf das Anspannen der Brust statt auf das Drücken mit den Armen.",
-        "Kontrolliere die Rückbewegung, statt das Gewicht aufschlagen zu lassen."
+        "Hebe die Hüfte hoch und spanne das Gesäß an, um den unteren Rücken zu schützen.",
+        "Halte die Füße flach und das Gewicht gleichmäßig zwischen Händen und Füßen."
       ],
       "tips_es": [
-        "Mantén una flexión de codo ligera y constante durante todo el movimiento.",
-        "Enfócate en contraer el pecho en lugar de empujar con los brazos.",
-        "Controla el regreso en vez de dejar caer la pila de pesas."
+        "Eleva bien las caderas y aprieta los glúteos para proteger la zona lumbar.",
+        "Mantén los pies planos y el peso repartido entre manos y pies."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-chest-fly-start.webp",
-          "peak": "images/flat/machine-chest-fly-peak.webp"
+          "main": "images/flat/thoracic-bridge-main.webp"
         }
       }
     },
     {
-      "id": "machine-seated-crunch",
-      "name_en": "Machine Seated Crunch",
-      "name_de": "Bauchmaschine sitzend",
-      "name_es": "Abdominales en Máquina Sentado",
-      "description_en": "An abdominal isolation exercise performed on a seated machine that flexes the spine against resistance.",
-      "description_de": "Eine Bauch-Isolationsübung an einer Sitzmaschine, bei der die Wirbelsäule gegen Widerstand gebeugt wird.",
-      "description_es": "Un ejercicio de aislamiento abdominal en una máquina sentada que flexiona la columna contra resistencia.",
-      "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
+      "id": "thread-the-needle",
+      "name_en": "Thread the Needle",
+      "name_de": "Nadelöhr-Drehung",
+      "name_es": "Enhebrar la Aguja",
+      "description_en": "A kneeling rotation: one arm slides under the body and the shoulder and side of the head rest on the floor, rotating the thoracic spine passively.",
+      "description_de": "Eine kniende Rotation: ein Arm gleitet unter dem Körper hindurch, Schulter und Kopfseite ruhen am Boden und die Brustwirbelsäule dreht passiv.",
+      "description_es": "Una rotación de rodillas: un brazo se desliza por debajo del cuerpo y el hombro y el lateral de la cabeza descansan en el suelo, rotando la columna torácica de forma pasiva.",
+      "category": "stretching",
+      "force_type": "static",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "back",
+      "primary_muscles": [
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "obliques"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "stretching"
+      ],
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Start on all fours with the hands under the shoulders and the knees under the hips.",
+        "Slide one arm underneath the body, palm facing up, until the shoulder and the side of the head rest on the mat.",
+        "Keep the hips stacked over the knees and walk the top hand forward or wrap it behind the back.",
+        "Hold the twist for the prescribed time, breathing into the upper back.",
+        "Press the top hand into the floor to come up and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Beginn im Vierfüßlerstand, die Hände unter den Schultern, die Knie unter den Hüften.",
+        "Schieb einen Arm mit nach oben zeigender Handfläche unter dem Körper hindurch, bis Schulter und Kopfseite auf der Matte liegen.",
+        "Halte die Hüften über den Knien und wander mit der oberen Hand nach vorn oder leg sie auf den Rücken.",
+        "Halte die Drehung für die vorgegebene Zeit und atme in den oberen Rücken.",
+        "Druck die obere Hand in den Boden, um hochzukommen, und wiederhole auf der anderen Seite."
+      ],
+      "instructions_es": [
+        "Comienza a cuatro apoyos con las manos bajo los hombros y las rodillas bajo las caderas.",
+        "Desliza un brazo por debajo del cuerpo con la palma hacia arriba hasta que el hombro y el lateral de la cabeza apoyen en la esterilla.",
+        "Mantén las caderas sobre las rodillas y camina la mano de arriba hacia delante o llévala a la espalda.",
+        "Mantén la torsión durante el tiempo indicado, respirando hacia la espalda alta.",
+        "Presiona la mano de arriba contra el suelo para subir y repite del otro lado."
+      ],
+      "tips_en": [
+        "Keep the hips high over the knees; dropping them turns the rotation into a side bend.",
+        "Rest the head on a block if the shoulder cannot reach the floor comfortably.",
+        "Let the shoulder settle with the breath instead of pushing the twist deeper by force."
+      ],
+      "tips_de": [
+        "Halte die Hüften hoch über den Knien - sinken sie ab, wird aus der Rotation eine Seitneigung.",
+        "Leg den Kopf auf einen Block, wenn die Schulter den Boden nicht bequem erreicht.",
+        "Lass die Schulter mit dem Atem sinken, statt die Drehung mit Kraft zu vertiefen."
+      ],
+      "tips_es": [
+        "Mantén las caderas altas sobre las rodillas; si bajan, la rotación se convierte en una inclinación lateral.",
+        "Apoya la cabeza en un bloque si el hombro no llega cómodamente al suelo.",
+        "Deja que el hombro se asiente con la respiración en lugar de forzar la torsión."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/thread-the-needle-main.webp"
+        }
+      }
+    },
+    {
+      "id": "thread-the-needle-flow",
+      "name_en": "Thread the Needle Flow",
+      "name_de": "Nadelöhr im Wechsel",
+      "name_es": "Enhebrar la Aguja Dinámico",
+      "description_en": "The moving version of thread the needle: from all fours the arm threads under the body and then opens back up towards the ceiling, rotating the thoracic spine through its full range.",
+      "description_de": "Die bewegte Variante des Nadelöhrs: aus dem Vierfüßlerstand fädelt der Arm unter dem Körper hindurch und öffnet sich anschließend zur Decke, sodass die Brustwirbelsäule durch ihren vollen Bewegungsradius rotiert.",
+      "description_es": "La versión en movimiento de enhebrar la aguja: desde cuatro apoyos el brazo pasa por debajo del cuerpo y después se abre hacia el techo, rotando la columna torácica por todo su recorrido.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "ab_crunch_machine",
-      "body_part": "core",
+      "body_part": "back",
       "primary_muscles": [
-        "rectus_abdominis"
+        "obliques",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "obliques",
-        "transverse_abdominis"
+        "erector_spinae",
+        "posterior_deltoid"
       ],
       "goals": [
-        "hypertrophy"
+        "mobility"
       ],
       "tags": [
-        "lower_back_safe",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "crunch",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit in the abdominal crunch machine and grip the handles.",
-        "Position the chest pad against your upper body.",
-        "Contract your abs to crunch your torso forward and down.",
-        "Squeeze at the bottom of the movement.",
-        "Return to the starting position with control.",
-        "Repeat for the desired number of reps."
+        "Start on all fours with the hands under the shoulders and the knees under the hips.",
+        "Slide one arm under the body until the shoulder approaches the mat.",
+        "Reverse the motion and open that arm up towards the ceiling, following the hand with the eyes.",
+        "Return through the centre and repeat for the desired number of repetitions.",
+        "Change sides and repeat."
       ],
       "instructions_de": [
-        "Setze dich in die Bauchmaschine und greife die Griffe.",
-        "Positioniere das Brustpolster am Oberkörper.",
-        "Spanne die Bauchmuskulatur an, um den Oberkörper nach vorne unten zu beugen.",
-        "Spanne am unteren Punkt der Bewegung an.",
-        "Kehre kontrolliert zur Ausgangsposition zurück.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Beginn im Vierfüßlerstand, die Hände unter den Schultern, die Knie unter den Hüften.",
+        "Schieb einen Arm unter dem Körper hindurch, bis sich die Schulter der Matte nähert.",
+        "Dreh die Bewegung um und öffne den Arm nach oben zur Decke, der Blick folgt der Hand.",
+        "Komm durch die Mitte zurück und wiederhole für die gewünschte Anzahl.",
+        "Wechsle die Seite und wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de abdominales y sujeta las manijas.",
-        "Coloca la almohadilla de pecho contra tu torso.",
-        "Contrae el abdomen para flexionar el torso hacia adelante y abajo.",
-        "Contrae al final del recorrido.",
-        "Vuelve a la posición inicial con control.",
-        "Repite el número de repeticiones deseado."
+        "Comienza a cuatro apoyos con las manos bajo los hombros y las rodillas bajo las caderas.",
+        "Desliza un brazo por debajo del cuerpo hasta que el hombro se acerque a la esterilla.",
+        "Invierte el movimiento y abre ese brazo hacia el techo, siguiendo la mano con la mirada.",
+        "Vuelve por el centro y repite las veces indicadas.",
+        "Cambia de lado y repite."
       ],
       "tips_en": [
-        "Initiate the movement with your abs, not your arms.",
-        "Exhale as you crunch forward.",
-        "Avoid using momentum by rocking your body."
+        "Keep the hips over the knees so the rotation stays in the upper back.",
+        "Move at an even tempo instead of throwing the arm open.",
+        "Let the head follow the hand rather than leading the movement."
       ],
       "tips_de": [
-        "Leite die Bewegung mit der Bauchmuskulatur ein, nicht mit den Armen.",
-        "Atme aus, während du dich nach vorne beugst.",
-        "Vermeide Schwung durch Wippen des Körpers."
+        "Halte die Hüften über den Knien, damit die Rotation im oberen Rücken bleibt.",
+        "Arbeite in gleichmäßigem Tempo, statt den Arm aufzureißen.",
+        "Lass den Kopf der Hand folgen, statt die Bewegung mit ihm zu führen."
       ],
       "tips_es": [
-        "Inicia el movimiento con el abdomen, no con los brazos.",
-        "Exhala mientras flexionas el torso.",
-        "Evita el impulso balanceando el cuerpo."
+        "Mantén las caderas sobre las rodillas para que la rotación se quede en la espalda alta.",
+        "Trabaja a un ritmo uniforme en lugar de abrir el brazo de golpe.",
+        "Deja que la cabeza siga a la mano en lugar de liderar el movimiento."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-seated-crunch-start.webp",
-          "peak": "images/flat/machine-seated-crunch-peak.webp"
+          "start": "images/flat/thread-the-needle-flow-start.webp",
+          "peak": "images/flat/thread-the-needle-flow-peak.webp"
         }
       }
     },
     {
-      "id": "machine-shoulder-press",
-      "name_en": "Machine Shoulder Press",
-      "name_de": "Maschine Schulterdrücken",
-      "name_es": "Press de Hombros en Máquina",
-      "description_en": "A machine-based overhead pressing movement for the shoulders.",
-      "description_de": "Eine maschinengestützte Überkopf-Drückübung für die Schultern.",
-      "description_es": "Un movimiento de press por encima de la cabeza en máquina para los hombros.",
+      "id": "three-legged-dog",
+      "name_en": "Three-Legged Downward Dog",
+      "name_de": "Dreibeiniger Hund",
+      "name_es": "Perro de Tres Patas",
+      "description_en": "Downward dog with one leg lifted: the shoulders carry more load while the lifted leg extends in line with the spine and the hips stay square.",
+      "description_de": "Herabschauender Hund mit angehobenem Bein: die Schultern tragen mehr Last, das gehobene Bein verlängert die Linie der Wirbelsäule, die Hüften bleiben parallel.",
+      "description_es": "El perro boca abajo con una pierna elevada: los hombros asumen más carga mientras la pierna elevada se alinea con la columna y las caderas se mantienen cuadradas.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "shoulder_press_machine",
+      "difficulty": "intermediate",
       "body_part": "shoulders",
       "primary_muscles": [
         "anterior_deltoid",
-        "lateral_deltoid"
+        "gluteus_maximus"
       ],
       "secondary_muscles": [
-        "trapezius",
-        "triceps_brachii"
+        "hamstrings",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "push_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "calisthenics"
       ],
-      "variation_group": "overhead-press",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit in the machine with your back against the pad.",
-        "Grip the handles at shoulder level.",
-        "Press the handles overhead until arms are fully extended.",
-        "Lower with control to the starting position.",
-        "Repeat."
+        "Set up in downward dog with the hands shoulder-width apart and the hips high.",
+        "Press both hands evenly into the floor and shift the weight slightly forward.",
+        "Lift one leg behind you until it is in line with the spine, keeping both hip points level.",
+        "Hold the position for the prescribed time with the standing heel reaching down.",
+        "Lower the leg and repeat on the other side."
       ],
       "instructions_de": [
-        "Setze dich in die Maschine mit dem Rücken gegen das Polster.",
-        "Greife die Griffe auf Schulterhöhe.",
-        "Drücke die Griffe nach oben, bis die Arme vollständig gestreckt sind.",
-        "Senke kontrolliert in die Ausgangsposition.",
-        "Wiederhole."
+        "Geh in den herabschauenden Hund, die Hände schulterbreit, die Hüften hoch.",
+        "Druck beide Hände gleichmäßig in den Boden und verlager das Gewicht leicht nach vorn.",
+        "Heb ein Bein nach hinten, bis es in einer Linie mit der Wirbelsäule ist, beide Hüftpunkte bleiben waagerecht.",
+        "Halte die Position für die vorgegebene Zeit, die Standferse zieht nach unten.",
+        "Senk das Bein und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Siéntate en la máquina con la espalda contra el rodillo.",
-        "Agarra las manijas a la altura de los hombros.",
-        "Presiona las manijas sobre la cabeza hasta que los brazos queden completamente extendidos.",
-        "Baja con control a la posición inicial.",
-        "Repite."
+        "Colócate en perro boca abajo con las manos a la anchura de los hombros y las caderas altas.",
+        "Presiona ambas manos por igual contra el suelo y desplaza el peso ligeramente hacia delante.",
+        "Eleva una pierna por detrás hasta alinearla con la columna, con ambas caderas niveladas.",
+        "Mantén la posición durante el tiempo indicado, con el talón de apoyo bajando hacia el suelo.",
+        "Baja la pierna y repite del otro lado."
       ],
       "tips_en": [
-        "Keep your lower back pressed into the pad without overarching.",
-        "Keep your wrists stacked directly over your elbows as you press."
+        "Keep the lifted hip from opening; a square pelvis matters more than height.",
+        "Press the base of the index finger down so the wrists stay comfortable.",
+        "Bend the standing knee slightly if the hamstring limits the shape."
       ],
       "tips_de": [
-        "Stelle den Sitz so ein, dass die Griffe auf Schulterhöhe starten.",
-        "Vermeide ein Hohlkreuz, indem du den Rumpf fest anspannst.",
-        "Ziehe die Schultern beim Drücken nicht zu den Ohren hoch."
+        "Lass die angehobene Hüfte nicht aufdrehen - ein paralleles Becken zählt mehr als Höhe.",
+        "Druck den Zeigefingergrundgelenk-Bereich in den Boden, damit die Handgelenke entlastet bleiben.",
+        "Beug das Standknie leicht, wenn die Beinrückseite die Form begrenzt."
       ],
       "tips_es": [
-        "No arquees la zona lumbar al empujar hacia arriba.",
-        "Evita bloquear los codos de golpe en la parte alta.",
-        "Mantén las muñecas firmes y alineadas con los antebrazos."
+        "Evita que la cadera elevada se abra; una pelvis cuadrada importa más que la altura.",
+        "Presiona la base del índice contra el suelo para que las muñecas queden cómodas.",
+        "Flexiona ligeramente la rodilla de apoyo si el isquiotibial limita la forma."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-shoulder-press-start.webp",
-          "peak": "images/flat/machine-shoulder-press-peak.webp"
+          "main": "images/flat/three-legged-dog-main.webp"
         }
       }
     },
     {
-      "id": "machine-triceps-extension",
-      "name_en": "Machine Triceps Extension",
-      "name_de": "Trizepsstrecken an der Maschine",
-      "name_es": "Extensión de Tríceps en Máquina",
-      "description_en": "A seated machine isolation exercise in which the upper arms stay supported on a pad while the elbows extend against two handles, loading the triceps along a fixed path without help from the shoulders or torso.",
-      "description_de": "Eine sitzende Isolationsübung an der Maschine: Die Oberarme liegen auf einem Polster auf, während die Ellbogen gegen zwei Griffe gestreckt werden — der Trizeps arbeitet auf einer fest geführten Bahn, ohne Hilfe aus Schultern oder Rumpf.",
-      "description_es": "Un ejercicio de aislamiento sentado en máquina: los brazos quedan apoyados sobre un rodillo mientras los codos se extienden contra dos manijas, de modo que el tríceps trabaja por un recorrido guiado sin ayuda de los hombros ni del torso.",
+      "id": "thruster",
+      "name_en": "Thruster",
+      "name_de": "Thruster",
+      "name_es": "Thruster",
+      "description_en": "A full-body barbell movement combining a front squat with an overhead press in one fluid drive.",
+      "description_de": "Eine Ganzkörperübung mit der Langhantel, die eine Frontkniebeuge und ein Überkopfdrücken in einer fließenden Bewegung verbindet.",
+      "description_es": "Un movimiento de cuerpo completo con barra que combina una sentadilla frontal con un press por encima de la cabeza en un solo impulso fluido.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "tricep_extension_machine",
-      "body_part": "upper_arms",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
       "primary_muscles": [
+        "anterior_deltoid",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "trapezius",
         "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "lower_back_safe",
-        "no_axial_load",
-        "shoulder_safe"
+        "knee_safe"
       ],
-      "variation_group": "tricep-pushdown",
+      "variation_group": "overhead-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit in the tricep extension machine with your back against the seat pad and your upper arms resting flat on the arm pad in front of your chest.",
-        "Take a handle in each hand with your elbows bent and your hands up near shoulder height.",
-        "Keeping your upper arms pressed into the pad, extend your elbows to drive the handles down and away until your arms are straight.",
-        "Squeeze your triceps at full extension, then bend your elbows to return to the start under control.",
-        "Repeat for the desired number of reps."
+        "Hold a barbell in a front rack position with elbows high.",
+        "Stand with feet shoulder-width apart.",
+        "Squat down to parallel while keeping your torso upright.",
+        "Drive up out of the squat and press the bar overhead in one motion.",
+        "Lock out your arms at the top with the bar overhead.",
+        "Lower the bar back to the front rack and repeat."
       ],
       "instructions_de": [
-        "Setze dich in die Trizeps-Streckmaschine, den Rücken am Sitzpolster, die Oberarme flach auf dem Armpolster vor der Brust.",
-        "Nimm in jede Hand einen Griff, die Ellbogen gebeugt und die Hände etwa auf Schulterhöhe.",
-        "Drücke die Oberarme ins Polster und strecke die Ellbogen, bis die Griffe nach unten und vorn geführt sind und die Arme gestreckt sind.",
-        "Spanne den Trizeps in der vollen Streckung an und beuge die Ellbogen dann kontrolliert zurück in die Ausgangsposition.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Halte die Langhantel im vorderen Rack mit hohen Ellbogen.",
+        "Stehe schulterbreit.",
+        "Gehe parallel in die Kniebeuge, Oberkörper aufrecht.",
+        "Strecke explosiv aus der Kniebeuge heraus und drücke die Stange in einer Bewegung über den Kopf.",
+        "Sperre die Arme oben durch, Stange über dem Kopf.",
+        "Führe die Stange ins vordere Rack zurück und wiederhole."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de extensión de tríceps con la espalda apoyada en el respaldo y los brazos apoyados de plano sobre el rodillo, delante del pecho.",
-        "Toma una manija con cada mano, con los codos flexionados y las manos a la altura de los hombros.",
-        "Manteniendo los brazos pegados al rodillo, extiende los codos para empujar las manijas hacia abajo y hacia delante hasta estirar los brazos por completo.",
-        "Aprieta el tríceps en la extensión completa y flexiona los codos para volver al inicio de forma controlada.",
-        "Repite el número de repeticiones deseado."
+        "Sostén una barra en posición de rack frontal con los codos altos.",
+        "Párate con los pies al ancho de los hombros.",
+        "Baja en sentadilla hasta paralelo manteniendo el torso erguido.",
+        "Impúlsate saliendo de la sentadilla y empuja la barra por encima de la cabeza en un solo movimiento.",
+        "Bloquea los brazos en la parte superior con la barra sobre la cabeza.",
+        "Baja la barra al rack frontal y repite."
       ],
       "tips_en": [
-        "Set the seat height so your upper arms lie flat on the pad and your elbows line up with the machine's pivot — that alignment is what keeps the work on the triceps.",
-        "Keep your upper arms glued to the pad; letting them lift turns the movement into a press and takes the triceps out of it.",
-        "Straighten your arms fully without snapping the elbows, and resist on the way back instead of letting the weight stack drop."
+        "Use the momentum from the squat drive to launch the press.",
+        "Keep your elbows high so the bar rests on your shoulders, not your wrists.",
+        "Finish each rep with the bar locked out over your ears."
       ],
       "tips_de": [
-        "Stelle die Sitzhöhe so ein, dass die Oberarme flach aufliegen und die Ellbogen auf der Drehachse der Maschine stehen — diese Ausrichtung hält die Arbeit im Trizeps.",
-        "Halte die Oberarme fest am Polster; heben sie ab, wird daraus ein Drücken und der Trizeps ist raus.",
-        "Strecke die Arme ganz durch, ohne die Ellbogen zu überstrecken, und halte beim Zurückführen dagegen, statt den Gewichtsblock fallen zu lassen."
+        "Nutze den Schwung aus der Kniebeuge, um das Drücken einzuleiten.",
+        "Halte die Ellbogen hoch, damit die Stange auf den Schultern liegt, nicht auf den Handgelenken.",
+        "Beende jede Wiederholung mit der Stange über den Ohren ausgestreckt."
       ],
       "tips_es": [
-        "Ajusta la altura del asiento para que los brazos queden planos sobre el rodillo y los codos alineados con el eje de giro de la máquina: esa alineación es lo que mantiene el trabajo en el tríceps.",
-        "Mantén los brazos pegados al rodillo; si se despegan, el movimiento se convierte en un press y el tríceps deja de trabajar.",
-        "Estira los brazos del todo sin bloquear de golpe los codos, y frena la vuelta en lugar de dejar caer las placas."
+        "Aprovecha el impulso de la sentadilla para lanzar el press.",
+        "Mantén los codos altos para que la barra descanse en los hombros, no en las muñecas.",
+        "Termina cada repetición con la barra bloqueada sobre las orejas."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-triceps-extension-start.webp",
-          "peak": "images/flat/machine-triceps-extension-peak.webp"
+          "start": "images/flat/thruster-start.webp",
+          "peak": "images/flat/thruster-peak.webp"
         }
       }
     },
     {
-      "id": "mountain-climbers",
-      "name_en": "Mountain Climbers",
-      "name_de": "Mountain Climbers",
-      "name_es": "Mountain Climbers",
-      "description_en": "A dynamic bodyweight exercise combining core work with cardio.",
-      "description_de": "Eine dynamische Körpergewichtsübung, die Rumpfarbeit mit Kardiotraining verbindet.",
-      "description_es": "Un ejercicio dinámico de peso corporal que combina trabajo de core con cardio.",
-      "category": "cardio",
-      "force_type": "dynamic",
+      "id": "toes-to-bar",
+      "name_en": "Toes to Bar",
+      "name_de": "Toes to Bar",
+      "name_es": "Toes to Bar",
+      "description_en": "An advanced hanging core exercise on a pull-up bar requiring hip flexion strength and lat engagement to touch the toes to the bar.",
+      "description_de": "Eine fortgeschrittene Hänge-Kernübung an der Klimmzugstange, die Hüftbeugestärke und Latissimus-Aktivierung erfordert, um die Zehen zur Stange zu bringen.",
+      "description_es": "Un ejercicio avanzado de core colgado de una barra que requiere fuerza de flexión de cadera y activación del dorsal para llevar los pies hasta la barra.",
+      "category": "strength",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "beginner",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
       "body_part": "core",
       "primary_muscles": [
         "hip_flexors",
         "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "obliques",
-        "quadriceps"
+        "forearm_flexors",
+        "latissimus_dorsi",
+        "obliques"
       ],
       "goals": [
-        "endurance"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "core",
-        "cardio",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "knee_safe"
+        "core_focus",
+        "calisthenics"
       ],
-      "variation_group": "leg-raise",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Start in a high plank position.",
-        "Drive one knee toward your chest.",
-        "Quickly switch legs, driving the other knee forward.",
-        "Continue alternating at a brisk pace.",
-        "Repeat."
+        "Hang from a pull-up bar with an overhand grip, arms fully extended and body still.",
+        "Engage your lats and core to prevent swinging.",
+        "Raise your legs with straight knees, reaching your toes up toward the bar.",
+        "Touch the bar with your toes, then lower your legs under control.",
+        "Repeat for the desired reps."
       ],
       "instructions_de": [
-        "Starte in der hohen Plank-Position.",
-        "Treibe ein Knie zur Brust.",
-        "Wechsle schnell die Beine und treibe das andere Knie nach vorne.",
-        "Wechsle weiterhin in flottem Tempo.",
-        "Wiederhole."
+        "Mit Obergriff an der Klimmzugstange hängen, Arme vollständig gestreckt, Körper ruhig.",
+        "Latissimus und Rumpf aktivieren, um Schwingen zu verhindern.",
+        "Beine mit gestreckten Knien anheben und Zehen zur Stange führen.",
+        "Stange mit den Zehen berühren, dann Beine kontrolliert absenken.",
+        "Gewünschte Wiederholungsanzahl ausführen."
       ],
       "instructions_es": [
-        "Comienza en posición de plancha alta.",
-        "Lleva una rodilla hacia el pecho.",
-        "Cambia rápidamente de pierna llevando la otra rodilla hacia adelante.",
-        "Continúa alternando a un ritmo brioso.",
-        "Repite."
+        "Cuélgate de una barra con agarre prono y los brazos completamente extendidos, cuerpo quieto.",
+        "Activa los dorsales y el core para evitar balanceos.",
+        "Eleva las piernas con rodillas rectas llevando los pies hacia la barra.",
+        "Toca la barra con los pies, luego baja las piernas con control.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your hips level and low rather than piking upward.",
-        "Keep your shoulders stacked directly over your wrists.",
-        "Maintain a steady breathing rhythm as the pace increases."
+        "Initiate the movement from your core, not by kicking with momentum.",
+        "Exhale forcefully as you raise your legs to increase intra-abdominal pressure.",
+        "If you cannot touch the bar, aim for hanging leg raises as a progression."
       ],
       "tips_de": [
-        "Halte die Hüfte tief und stabil, ohne nach oben auszuweichen.",
-        "Lass die Schultern über den Handgelenken, der Rumpf bleibt fest.",
-        "Setze die Füße leise und federnd auf den Fußballen auf."
+        "Bewegung aus dem Rumpf einleiten, nicht durch Schwung.",
+        "Beim Heben der Beine kräftig ausatmen, um den Bauchdruck zu erhöhen.",
+        "Wenn die Stange nicht erreichbar ist, zunächst Hanging Leg Raises als Progression üben."
       ],
       "tips_es": [
-        "Mantén los hombros encima de las muñecas todo el tiempo.",
-        "No dejes que la cadera se eleve hacia el techo.",
-        "Acelera solo mientras puedas mantener la técnica."
+        "Inicia el movimiento desde el core, no con impulso de patada.",
+        "Exhala con fuerza al elevar las piernas para aumentar la presión intraabdominal.",
+        "Si no puedes alcanzar la barra, practica las elevaciones de piernas colgado como progresión."
       ],
-      "met": 8.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/mountain-climbers-start.webp",
-          "peak": "images/flat/mountain-climbers-peak.webp"
+          "start": "images/flat/toes-to-bar-start.webp",
+          "peak": "images/flat/toes-to-bar-peak.webp"
         }
       }
-    },
-    {
-      "id": "muscle-ups",
-      "name_en": "Muscle Ups",
-      "name_de": "Muscle-Up",
-      "name_es": "Muscle-Ups",
-      "description_en": "An advanced bar movement combining an explosive pull-up with a dip transition to finish above the bar.",
-      "description_de": "Eine fortgeschrittene Übung an der Stange, die einen explosiven Klimmzug mit einem Übergang in den Dip über der Stange verbindet.",
-      "description_es": "Un movimiento avanzado en barra que combina una dominada explosiva con una transición a fondo para terminar por encima de la barra.",
-      "category": "strength",
-      "force_type": "pull",
+    },
+    {
+      "id": "treadmill-running",
+      "name_en": "Treadmill Running",
+      "name_de": "Laufbandlauf",
+      "name_es": "Carrera en Cinta",
+      "description_en": "A running cardio movement performed on a motorised belt, holding a chosen pace and distance indoors with the surface and gradient under your control.",
+      "description_de": "Eine Laufeinheit auf dem motorisierten Band, bei der du Tempo und Distanz drinnen hältst und Untergrund wie Steigung selbst bestimmst.",
+      "description_es": "Una carrera realizada sobre una cinta motorizada, que permite sostener un ritmo y una distancia bajo techo controlando la superficie y la pendiente.",
+      "category": "cardio",
+      "force_type": "dynamic",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "equipment": "treadmill",
+      "body_part": "full_body",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "triceps_brachii"
+        "gastrocnemius",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "biceps_brachii",
-        "pectoralis_major"
+        "gluteus_maximus",
+        "hamstrings",
+        "hip_flexors",
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "endurance"
       ],
       "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "full_body",
+        "conditioning"
       ],
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hang from a pull-up bar with a false grip.",
-        "Pull yourself up explosively toward the bar.",
-        "As your chest reaches the bar, rotate your elbows over and transition into a dip.",
-        "Press your body up until your arms are fully extended above the bar.",
-        "Lower back down with control through the same path.",
-        "Repeat for the desired number of reps."
+        "Step onto the treadmill with a foot on each side rail, start the belt at a walking speed and step on once it is moving.",
+        "Build up to your running pace, landing under your hips rather than reaching out in front of you.",
+        "Run tall with your shoulders relaxed, your elbows bent at about ninety degrees and your arms swinging forward and back, not across your body.",
+        "Keep your eyes forward and stay in the middle of the belt instead of drifting back toward the rear roller.",
+        "Hold the pace for the desired time or distance, then slow the belt and walk for a few minutes before stepping off."
       ],
       "instructions_de": [
-        "Hänge an der Klimmzugstange mit False Grip.",
-        "Ziehe dich explosiv zur Stange hoch.",
-        "Wenn die Brust die Stange erreicht, rotiere die Ellbogen über die Stange und wechsle in den Dip.",
-        "Drücke den Körper hoch, bis die Arme vollständig über der Stange gestreckt sind.",
-        "Senke dich kontrolliert auf demselben Weg zurück.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Stell dich mit je einem Fuß auf die seitlichen Trittflächen, starte das Band im Gehtempo und tritt auf, sobald es läuft.",
+        "Steiger dich auf dein Lauftempo und setz die Füße unter der Hüfte auf, statt weit nach vorn zu greifen.",
+        "Lauf aufrecht mit lockeren Schultern, die Ellbogen etwa im rechten Winkel, und schwing die Arme vor und zurück statt quer vor dem Körper.",
+        "Schau nach vorn und bleib in der Mitte des Bandes, statt nach hinten zur Umlenkrolle zu driften.",
+        "Halt das Tempo für die gewünschte Zeit oder Distanz, dann drossle das Band und geh ein paar Minuten aus, bevor du absteigst."
       ],
       "instructions_es": [
-        "Cuélgate de una barra de dominadas con agarre falso.",
-        "Tírate hacia arriba de forma explosiva hacia la barra.",
-        "Cuando el pecho llegue a la barra, rota los codos por encima y transiciona a un dip.",
-        "Empuja el cuerpo hacia arriba hasta que los brazos queden completamente extendidos sobre la barra.",
-        "Baja con control por el mismo recorrido.",
-        "Repite el número de repeticiones deseado."
+        "Súbete a la cinta con un pie sobre cada raíl lateral, arranca la banda a velocidad de caminata y pisa cuando ya esté en movimiento.",
+        "Sube progresivamente hasta tu ritmo de carrera, apoyando el pie bajo la cadera en lugar de estirar la zancada hacia delante.",
+        "Corre erguido con los hombros relajados, los codos flexionados unos noventa grados y los brazos balanceándose adelante y atrás, no cruzando el cuerpo.",
+        "Mira al frente y mantente en el centro de la banda en lugar de dejarte llevar hacia el rodillo trasero.",
+        "Sostén el ritmo durante el tiempo o la distancia deseados, luego baja la velocidad y camina unos minutos antes de bajarte."
       ],
       "tips_en": [
-        "Use a false grip so your wrists are already over the bar for the transition.",
-        "Pull explosively toward your sternum, not just your chin.",
-        "Drill the transition on low rings or with bands before full reps."
+        "Clip the safety key to your waistband — it is the only thing that stops the belt if you lose your footing.",
+        "Do not hold the handrails while running. Leaning on them shortens your stride, twists your posture and hides how hard you are actually working.",
+        "A one to two percent incline makes indoor running feel closer to running outdoors, where you have to push through air resistance."
       ],
       "tips_de": [
-        "Nutze den falschen Griff, damit deine Handgelenke für den Übergang schon über der Stange sind.",
-        "Ziehe explosiv Richtung Brustbein, nicht nur bis zum Kinn.",
-        "Übe den Übergang an tiefen Ringen oder mit Bändern, bevor du volle Wiederholungen machst."
+        "Klemm den Sicherheitsschlüssel an den Hosenbund — nur er stoppt das Band, wenn du den Tritt verlierst.",
+        "Halt dich beim Laufen nicht an den Griffen fest. Das Aufstützen verkürzt den Schritt, verdreht die Haltung und verschleiert, wie hart du wirklich arbeitest.",
+        "Ein bis zwei Prozent Steigung machen das Laufen drinnen dem draußen ähnlicher, wo du zusätzlich gegen den Luftwiderstand arbeitest."
       ],
       "tips_es": [
-        "Usa agarre falso para que las muñecas ya estén sobre la barra en la transición.",
-        "Tira explosivamente hacia el esternón, no solo hasta la barbilla.",
-        "Practica la transición en anillas bajas o con bandas antes de hacer repeticiones completas."
+        "Engancha la llave de seguridad a la cinturilla — es lo único que detiene la banda si pierdes el pie.",
+        "No te agarres a los pasamanos mientras corres. Apoyarte en ellos acorta la zancada, tuerce la postura y oculta cuánto estás trabajando de verdad.",
+        "Una pendiente del uno o dos por ciento acerca la carrera en cinta a la carrera al aire libre, donde además hay que vencer la resistencia del aire."
       ],
-      "met": 6.0,
+      "met": 8.0,
       "images": {
         "flat": {
-          "start": "images/flat/muscle-ups-start.webp",
-          "peak": "images/flat/muscle-ups-peak.webp"
+          "main": "images/flat/treadmill-running-main.webp"
         }
       }
     },
     {
-      "id": "negative-pull-ups",
-      "name_en": "Negative Pull Ups",
-      "name_de": "Negative Pull-Ups",
-      "name_es": "Dominadas Negativas",
-      "description_en": "A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up.",
-      "description_de": "Eine Klimmzug-Vorstufe an der Stange, bei der gezielt die langsame Absenkphase trainiert wird, um Kraft für vollständige Klimmzüge aufzubauen.",
-      "description_es": "Una progresión de dominada centrada en la fase excéntrica, en la que se desciende lentamente desde la barra con control.",
+      "id": "tree-pose",
+      "name_en": "Tree Pose",
+      "name_de": "Baumhaltung",
+      "name_es": "Postura del Árbol",
+      "description_en": "A one-legged standing balance with the sole of the free foot placed on the inner calf or thigh and the hips level.",
+      "description_de": "Eine einbeinige Standbalance: die Sohle des freien Fußes liegt an Wade oder Innenschenkel, die Hüften bleiben waagerecht.",
+      "description_es": "Un equilibrio de pie sobre una pierna con la planta del pie libre apoyada en la pantorrilla o el muslo interno y las caderas niveladas.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi"
+        "gluteus_medius",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "forearm_flexors",
-        "posterior_deltoid",
-        "rhomboids"
+        "erector_spinae",
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "calisthenics"
       ],
-      "variation_group": "pull-up",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Use a box or jump to position yourself at the top of a pull-up.",
-        "Grip the bar with hands shoulder-width apart.",
-        "Hold your chin above the bar briefly.",
-        "Lower yourself slowly over 3-5 seconds with control.",
-        "Fully extend your arms at the bottom.",
-        "Reset and repeat for the desired number of reps."
+        "Stand tall and shift the weight onto one foot.",
+        "Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee.",
+        "Press the foot and the leg into each other and level the hips.",
+        "Bring the hands to the chest or overhead and hold for the prescribed time.",
+        "Lower the foot and repeat on the other side."
       ],
       "instructions_de": [
-        "Nutze eine Box oder spring in die obere Position eines Klimmzugs.",
-        "Greife die Stange schulterbreit.",
-        "Halte das Kinn kurz über der Stange.",
-        "Lass dich kontrolliert über 3–5 Sekunden herab.",
-        "Strecke die Arme unten vollständig aus.",
-        "Setze dich neu an und wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Steh aufrecht und verlager das Gewicht auf einen Fuß.",
+        "Setz die Sohle des anderen Fußes an die innere Wade oder den Innenschenkel, nie ans Knie.",
+        "Druck Fuß und Bein gegeneinander und halte die Hüften waagerecht.",
+        "Bring die Hände vor die Brust oder über den Kopf und halte für die vorgegebene Zeit.",
+        "Setz den Fuß ab und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Usa un cajón o salta para colocarte en la parte superior de una dominada.",
-        "Agarra la barra con las manos a la anchura de los hombros.",
-        "Mantén el mentón por encima de la barra un momento.",
-        "Bájate lentamente durante 3-5 segundos con control.",
-        "Extiende los brazos completamente en la parte inferior.",
-        "Vuelve a la posición inicial y repite el número de repeticiones deseado."
+        "Ponte de pie y pasa el peso a un pie.",
+        "Apoya la planta del otro pie en la cara interna de la pantorrilla o del muslo, evitando la rodilla.",
+        "Presiona el pie y la pierna entre sí y nivela las caderas.",
+        "Lleva las manos al pecho o por encima de la cabeza y mantén durante el tiempo indicado.",
+        "Baja el pie y repite del otro lado."
       ],
       "tips_en": [
-        "Fight for control during the final third of the descent.",
-        "Keep your shoulder blades engaged instead of hanging passively.",
-        "Stop the set once you can no longer lower slowly."
+        "Never rest the foot against the side of the knee; above or below it only.",
+        "Fix the gaze on a still point to steady the balance.",
+        "Keep the pelvis facing forward instead of letting the lifted knee pull it open."
       ],
       "tips_de": [
-        "Bleibe auch unten aktiv in den Schultern, statt passiv auszuhängen.",
-        "Spanne den Rumpf an und vermeide Pendeln der Beine.",
-        "Beende den Satz, sobald du das Absenken nicht mehr bremsen kannst."
+        "Setz den Fuß nie seitlich ans Knie - nur darüber oder darunter.",
+        "Fixier einen ruhigen Punkt mit dem Blick, das stabilisiert die Balance.",
+        "Halte das Becken nach vorn gerichtet, statt es vom angehobenen Knie aufdrehen zu lassen."
       ],
       "tips_es": [
-        "Resiste la bajada durante todo el recorrido, sin dejarte caer al final.",
-        "Mantén los hombros activos, lejos de las orejas.",
-        "Aprieta el core para no balancearte durante el descenso."
+        "No apoyes nunca el pie contra el lateral de la rodilla; solo por encima o por debajo.",
+        "Fija la mirada en un punto quieto para estabilizar el equilibrio.",
+        "Mantén la pelvis mirando al frente en lugar de dejar que la rodilla elevada la abra."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/negative-pull-ups-start.webp",
-          "peak": "images/flat/negative-pull-ups-peak.webp"
+          "main": "images/flat/tree-pose-main.webp"
         }
       }
     },
     {
-      "id": "neutral-grip-pull-ups",
-      "name_en": "Neutral Grip Pull Ups",
-      "name_de": "Klimmzüge im Neutralgriff",
-      "name_es": "Dominadas en Agarre Neutro",
-      "description_en": "A pull-up variation on parallel handles with palms facing each other, recruiting the lats with strong brachialis assistance.",
-      "description_de": "Ein Klimmzug an parallelen Griffen mit zueinander zeigenden Handflächen, der Latissimus, Bizeps und Unterarme kräftigt.",
-      "description_es": "Una dominada con agarre neutro y palmas enfrentadas que trabaja el dorsal ancho con fuerte participación de los brazos.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "triangle-pose",
+      "name_en": "Triangle Pose",
+      "name_de": "Dreieckshaltung",
+      "name_es": "Postura del Triángulo",
+      "description_en": "A wide-stance pose with both legs straight and the torso tilting sideways over the front leg, lengthening the hamstring and the whole side body.",
+      "description_de": "Ein weiter Stand mit gestreckten Beinen, bei dem sich der Oberkörper seitlich über das vordere Bein neigt und Beinrückseite und ganze Seite verlängert.",
+      "description_es": "Una postura de base amplia con ambas piernas estiradas y el torso inclinándose lateralmente sobre la pierna delantera, que alarga el isquiotibial y todo el costado.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi"
+        "hamstrings",
+        "obliques"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "brachialis",
-        "forearm_flexors",
-        "rhomboids"
+        "adductors",
+        "gluteus_medius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "pull-up",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Grip parallel bars with palms facing each other.",
-        "Hang with your arms fully extended.",
-        "Pull yourself up until your chin clears the bar.",
-        "Squeeze your lats at the top of the movement.",
-        "Lower yourself with control to the starting position.",
-        "Repeat for the desired number of reps."
+        "Stand wide with the front foot turned out and the back foot angled slightly in.",
+        "Keep both legs straight and reach the front hand forward as the hips shift back.",
+        "Tilt sideways and bring the bottom hand to the shin, a block or the floor, top arm reaching up.",
+        "Hold the position for the prescribed time, turning the chest towards the ceiling.",
+        "Press into the feet to come up and repeat on the other side."
       ],
       "instructions_de": [
-        "Greife parallele Stangen mit zueinander zeigenden Handflächen.",
-        "Hänge mit vollständig gestreckten Armen.",
-        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
-        "Spanne den Latissimus oben an.",
-        "Senke dich kontrolliert in die Ausgangsposition.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Steh weit, der vordere Fuß nach außen gedreht, der hintere leicht nach innen.",
+        "Halte beide Beine gestreckt und streck die vordere Hand nach vorn, während die Hüften nach hinten wandern.",
+        "Neig dich seitlich und bring die untere Hand ans Schienbein, an einen Block oder auf den Boden, der obere Arm zeigt nach oben.",
+        "Halte die Position für die vorgegebene Zeit und dreh die Brust Richtung Decke.",
+        "Druck über die Füße hoch und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Agarra las barras paralelas con las palmas enfrentadas.",
-        "Cuelga con los brazos completamente extendidos.",
-        "Tírate hacia arriba hasta que el mentón supere la barra.",
-        "Aprieta los dorsales en la parte superior del movimiento.",
-        "Bájate con control a la posición inicial.",
-        "Repite el número de repeticiones deseado."
+        "Sepárate en una base amplia con el pie delantero girado hacia fuera y el trasero algo hacia dentro.",
+        "Mantén ambas piernas estiradas y estira la mano delantera hacia delante mientras las caderas van atrás.",
+        "Inclínate lateralmente y lleva la mano de abajo a la espinilla, un bloque o el suelo, con el brazo de arriba hacia el techo.",
+        "Mantén la posición durante el tiempo indicado, girando el pecho hacia el techo.",
+        "Empuja con los pies para subir y repite del otro lado."
       ],
       "tips_en": [
-        "Initiate each rep by pulling your shoulder blades down and back.",
-        "Drive your elbows down toward your ribs as you pull.",
-        "Avoid kipping or swinging your legs for momentum."
+        "Reach out over the front leg before you tilt down; folding early collapses the pose.",
+        "Use a block under the bottom hand rather than dragging the chest towards the floor.",
+        "Keep both legs straight and the kneecaps lifted."
       ],
       "tips_de": [
-        "Ziehe die Schulterblätter zuerst nach unten, bevor du die Arme beugst.",
-        "Führe die Ellbogen eng am Körper nach unten.",
-        "Vermeide Schwung aus der Hüfte und halte den Rumpf fest."
+        "Streck dich erst über das vordere Bein, bevor du dich neigst - zu frühes Absinken lässt die Haltung zusammenfallen.",
+        "Nimm einen Block unter die untere Hand, statt die Brust Richtung Boden zu zerren.",
+        "Halte beide Beine gestreckt und die Kniescheiben aktiv."
       ],
       "tips_es": [
-        "Piensa en llevar los codos hacia las costillas al subir.",
-        "Evita balancearte; sube en una línea vertical limpia.",
-        "Lleva el pecho hacia las barras en la parte alta."
+        "Alárgate primero sobre la pierna delantera antes de inclinarte; bajar demasiado pronto derrumba la postura.",
+        "Usa un bloque bajo la mano de abajo en lugar de arrastrar el pecho hacia el suelo.",
+        "Mantén ambas piernas estiradas y las rótulas activas."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/neutral-grip-pull-ups-start.webp",
-          "peak": "images/flat/neutral-grip-pull-ups-peak.webp"
+          "main": "images/flat/triangle-pose-main.webp"
         }
       }
     },
     {
-      "id": "nordic-hamstring-curl",
-      "name_en": "Nordic Hamstring Curl",
-      "name_de": "Nordic Hamstring Curl",
-      "name_es": "Curl Nórdico de Isquiotibiales",
-      "description_en": "A knee-flexion exercise lowering the torso forward from a kneeling position, working the hamstrings eccentrically.",
-      "description_de": "Eine Kniebeugung, bei der der Oberkörper aus dem Kniestand langsam nach vorn abgesenkt wird — trainiert die Beinbeuger exzentrisch.",
-      "description_es": "Un ejercicio de flexión de rodilla bajando el torso hacia delante desde una posición arrodillada, trabajando los isquiotibiales de forma excéntrica.",
+      "id": "tricep-kickback",
+      "name_en": "Dumbbell Tricep Kickback",
+      "name_de": "Kurzhantel-Trizeps-Kickback",
+      "name_es": "Patada de Tríceps con Mancuerna",
+      "description_en": "An isolation exercise for the triceps performed in a bent-over position.",
+      "description_de": "Eine Isolationsübung für den Trizeps in vorgebeugter Position.",
+      "description_es": "Un ejercicio de aislamiento para los tríceps realizado en posición inclinada hacia adelante.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
-      "difficulty": "advanced",
-      "equipment": "glute_ham_developer",
-      "body_part": "upper_legs",
+      "difficulty": "beginner",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "hamstrings"
-      ],
-      "secondary_muscles": [
-        "gastrocnemius",
-        "gluteus_maximus"
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "lower_back_safe",
+        "arm_day",
         "knee_safe",
         "shoulder_safe",
+        "lower_back_safe",
         "no_axial_load"
       ],
-      "variation_group": "leg-curl",
-      "is_unilateral": false,
+      "variation_group": "tricep-kickback",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Kneel on a pad with your ankles anchored under a fixed support.",
-        "Keep your torso upright and your hips extended.",
-        "Slowly lower your body forward by resisting with your hamstrings.",
-        "Catch yourself with your hands just before hitting the floor.",
-        "Push back up and pull yourself to the starting position.",
-        "Repeat for the desired number of reps."
+        "Hinge forward at the hips, holding a dumbbell with elbow bent at 90 degrees.",
+        "Extend your arm straight back, squeezing the tricep.",
+        "Hold briefly at full extension.",
+        "Lower with control.",
+        "Repeat on both sides."
       ],
       "instructions_de": [
-        "Knie auf einer Matte, die Knöchel unter einer festen Halterung fixiert.",
-        "Halte den Rumpf aufrecht und die Hüften gestreckt.",
-        "Lass den Körper langsam nach vorne absinken und bremse mit den Beinbeugern.",
-        "Fange dich mit den Händen kurz vor dem Boden ab.",
-        "Drücke dich zurück und ziehe dich in die Ausgangsposition.",
-        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
+        "Beuge an der Hüfte vor, Kurzhantel in der Hand, Ellbogen 90 Grad gebeugt.",
+        "Strecke den Arm gerade nach hinten und spanne den Trizeps an.",
+        "Kurz in der vollen Streckung halten.",
+        "Kontrolliert absenken.",
+        "Auf beiden Seiten wiederholen."
       ],
-      "instructions_es": [
-        "Arrodíllate sobre una colchoneta con los tobillos anclados bajo un soporte fijo.",
-        "Mantén el torso erguido y las caderas extendidas.",
-        "Baja el cuerpo hacia adelante lentamente resistiendo con los isquiotibiales.",
-        "Amortigua la caída con las manos justo antes de tocar el suelo.",
-        "Empuja con las manos para volver y tírate hacia la posición inicial.",
-        "Repite el número de repeticiones deseado."
+      "instructions_es": [
+        "Inclínate hacia adelante en las caderas sosteniendo una mancuerna con el codo doblado a 90 grados.",
+        "Extiende el brazo recto hacia atrás apretando el tríceps.",
+        "Mantén brevemente en la extensión completa.",
+        "Baja con control.",
+        "Repite en ambos lados."
       ],
       "tips_en": [
-        "Lower as slowly as possible — the eccentric is the point.",
-        "Keep your hips extended; do not fold at the waist.",
-        "Catch yourself with your hands and push off lightly while building strength."
+        "Keep your upper arm locked parallel to the floor throughout.",
+        "Use a light dumbbell and avoid swinging it with momentum.",
+        "Support your torso with your free hand on your thigh if needed."
       ],
       "tips_de": [
-        "Senke dich so langsam wie möglich ab — die exzentrische Phase ist der Sinn der Übung.",
-        "Halte die Hüfte gestreckt und knicke nicht in der Taille ein.",
-        "Fange dich mit den Händen ab und drücke dich leicht ab, solange du Kraft aufbaust."
+        "Halte den Oberarm ruhig am Körper und bewege nur den Unterarm.",
+        "Spanne den Rumpf an und halte den Rücken gerade.",
+        "Wähle ein leichtes Gewicht, um die Streckung voll zu kontrollieren."
       ],
       "tips_es": [
-        "Baja tan despacio como sea posible: la fase excéntrica es el objetivo.",
-        "Mantén las caderas extendidas; no te dobles por la cintura.",
-        "Frénate con las manos y empuja ligeramente mientras ganas fuerza."
+        "Mantén el codo pegado y fijo junto al torso.",
+        "Extiende el brazo por completo apretando el tríceps al final.",
+        "Trabaja un lado a la vez con control en la bajada."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/nordic-hamstring-curl-start.webp",
-          "peak": "images/flat/nordic-hamstring-curl-peak.webp"
+          "start": "images/flat/tricep-kickback-start.webp",
+          "peak": "images/flat/tricep-kickback-peak.webp"
         }
       }
     },
     {
-      "id": "ohp",
-      "name_en": "Barbell Overhead Press",
-      "name_de": "Langhantel-Schulterdrücken (OHP)",
-      "name_es": "Press Militar con Barra",
-      "description_en": "A compound overhead pressing movement targeting the shoulders and triceps.",
-      "description_de": "Eine zusammengesetzte Überkopf-Drückbewegung, die Schultern und Trizeps beansprucht.",
-      "description_es": "Un movimiento de empuje compuesto por encima de la cabeza que trabaja los hombros y el tríceps.",
+      "id": "tricep-pushdown",
+      "name_en": "Cable Tricep Pushdown",
+      "name_de": "Kabel-Trizeps-Pushdown",
+      "name_es": "Jalón de Tríceps en Cable",
+      "description_en": "An isolation exercise targeting the triceps using a cable machine.",
+      "description_de": "Eine Isolationsübung für den Trizeps am Kabelzug.",
+      "description_es": "Un ejercicio de aislamiento para los tríceps usando una máquina de cable.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "shoulders",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "equipment": "cable",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "anterior_deltoid",
-        "lateral_deltoid"
-      ],
-      "secondary_muscles": [
-        "trapezius",
         "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "push_day",
+        "arm_day",
         "knee_safe",
-        "lower_back_safe",
         "shoulder_safe",
-        "no_axial_load"
+        "no_axial_load",
+        "lower_back_safe"
       ],
-      "variation_group": "overhead-press",
+      "variation_group": "tricep-pushdown",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with feet shoulder-width apart, bar at collarbone level.",
-        "Brace your core and press the bar overhead.",
-        "Lock out at the top with the bar over your mid-foot.",
-        "Lower the bar back to collarbone height.",
+        "Stand facing a cable machine with a straight bar attachment.",
+        "Grip the bar and pin your elbows to your sides.",
+        "Push the bar down until your arms are fully extended.",
+        "Slowly return to the starting position.",
         "Repeat."
       ],
       "instructions_de": [
-        "Steh schulterbreit, die Stange auf Schlüsselbeinhöhe.",
-        "Spanne den Rumpf an und drücke die Stange über den Kopf.",
-        "Strecke die Arme vollständig aus, Stange über dem Mittelfuß.",
-        "Senke die Stange zurück auf Schlüsselbeinhöhe.",
+        "Stehe vor dem Kabelzug mit einem geraden Stangenaufsatz.",
+        "Greife die Stange und fixiere die Ellbogen an den Seiten.",
+        "Drücke die Stange herunter, bis die Arme vollständig gestreckt sind.",
+        "Langsam in die Ausgangsposition zurück.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "De pie con los pies a la anchura de los hombros y la barra a la altura de las clavículas.",
-        "Contrae el core y empuja la barra por encima de la cabeza.",
-        "Bloquea los codos arriba con la barra sobre el punto medio del pie.",
-        "Baja la barra hasta la altura de las clavículas.",
+        "Párate frente a una máquina de cable con un accesorio de barra recta.",
+        "Agarra la barra y pega los codos a los costados.",
+        "Empuja la barra hacia abajo hasta que los brazos estén completamente extendidos.",
+        "Regresa lentamente a la posición inicial.",
         "Repite."
       ],
       "tips_en": [
-        "Do not lean back excessively.",
-        "Squeeze your glutes for stability."
+        "Keep your torso upright.",
+        "Only your forearms should move."
       ],
       "tips_de": [
-        "Nicht übermäßig nach hinten lehnen.",
-        "Gesäßmuskeln anspannen für Stabilität."
+        "Halte den Oberkörper aufrecht.",
+        "Nur die Unterarme bewegen sich."
       ],
       "tips_es": [
-        "No te eches demasiado hacia atrás.",
-        "Aprieta los glúteos para mayor estabilidad."
+        "Mantén el torso erguido.",
+        "Solo deben moverse los antebrazos."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/ohp-start.webp",
-          "peak": "images/flat/ohp-peak.webp"
+          "start": "images/flat/tricep-pushdown-start.webp",
+          "peak": "images/flat/tricep-pushdown-peak.webp"
         }
       }
     },
     {
-      "id": "one-arm-kettlebell-bicep-curl",
-      "name_en": "One Arm Kettlebell Bicep Curl",
-      "name_de": "Einarmige Kettlebell-Bizepsbeugung",
-      "name_es": "Curl de Bíceps con Pesa Rusa a Un Brazo",
-      "description_en": "A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.",
-      "description_de": "Ein einarmiger Curl mit der Kettlebell, der den Bizeps isoliert trainiert und die Unterarmmuskulatur mitfordert.",
-      "description_es": "Un curl de bíceps unilateral con pesa rusa que entrena cada brazo por separado e implica con fuerza el antebrazo.",
+      "id": "trx-bicep-curl",
+      "name_en": "TRX Bicep Curl",
+      "name_de": "TRX Bizeps-Curl",
+      "name_es": "Curl de Bíceps TRX",
+      "description_en": "This exercise uses a suspension trainer to isolate and strengthen the biceps brachii and brachialis muscles, building upper arm strength and hypertrophy.",
+      "description_de": "Diese Übung nutzt einen Schlingentrainer, um den Bizeps brachii und den Brachialis zu isolieren und zu stärken, was zu Oberarmkraft und Hypertrophie führt.",
+      "description_es": "Este ejercicio utiliza un entrenador de suspensión para aislar y fortalecer los músculos bíceps braquial y braquial, desarrollando fuerza e hipertrofia en la parte superior del brazo.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
-      "equipment": "kettlebell",
+      "difficulty": "beginner",
+      "equipment": "suspension_trainer",
       "body_part": "upper_arms",
       "primary_muscles": [
         "biceps_brachii"
       ],
       "secondary_muscles": [
         "brachialis",
-        "forearm_flexors"
+        "brachioradialis"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "arm_day",
+        "pull_day",
+        "calisthenics"
       ],
       "variation_group": "bicep-curl",
-      "is_unilateral": true,
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand tall holding a kettlebell in one hand.",
-        "Keep your elbow pinned to your side.",
-        "Curl the kettlebell toward your shoulder by flexing your bicep.",
-        "Squeeze at the top of the movement.",
-        "Lower the kettlebell with control.",
-        "Complete reps on one side, then switch."
+        "Adjust the suspension trainer straps to a medium length.",
+        "Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended.",
+        "Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows.",
+        "Squeeze your biceps at the top of the movement.",
+        "Slowly extend your arms back to the starting position, controlling the descent.",
+        "Maintain tension throughout the set."
       ],
       "instructions_de": [
-        "Steh aufrecht mit einer Kettlebell in einer Hand.",
-        "Halte den Ellenbogen fest an der Körperseite.",
-        "Beuge die Kettlebell zur Schulter, indem du den Bizeps anspannst.",
-        "Spanne oben an.",
-        "Senke die Kettlebell kontrolliert.",
-        "Wiederhole auf einer Seite, dann wechseln."
+        "Stelle die Schlingentrainer-Gurte auf eine mittlere Länge ein.",
+        "Stelle dich mit dem Gesicht zum Ankerpunkt, greife die Griffe im Untergriff und lehne dich zurück, bis deine Arme vollständig gestreckt sind.",
+        "Halte deinen Körper gerade und den Rumpf angespannt, ziehe deine Brust zu deinen Händen, indem du deine Ellbogen beugst.",
+        "Spanne deinen Bizeps am oberen Punkt der Bewegung fest an.",
+        "Strecke deine Arme langsam zurück in die Ausgangsposition und kontrolliere die Abwärtsbewegung.",
+        "Halte die Spannung während des gesamten Satzes aufrecht."
       ],
       "instructions_es": [
-        "De pie, sostén una pesa rusa en una mano.",
-        "Mantén el codo pegado al costado.",
-        "Sube la pesa rusa hacia el hombro flexionando el bíceps.",
-        "Aprieta en la parte superior del movimiento.",
-        "Baja la pesa rusa con control.",
-        "Completa las repeticiones de un lado y luego cambia."
+        "Ajusta las correas del entrenador de suspensión a una longitud media.",
+        "Párate frente al punto de anclaje, sujeta las asas con un agarre supino e inclínate hacia atrás hasta que tus brazos estén completamente extendidos.",
+        "Mantén tu cuerpo recto y el core activado, jala tu pecho hacia tus manos doblando los codos.",
+        "Contrae tus bíceps en la parte superior del movimiento.",
+        "Extiende lentamente tus brazos de regreso a la posición inicial, controlando el descenso.",
+        "Mantén la tensión durante toda la serie."
       ],
       "tips_en": [
-        "Keep your wrist straight as the offset weight shifts through the curl.",
-        "Brace your core to resist leaning away from the working side.",
-        "Avoid swinging the kettlebell up with your hips."
+        "Adjust your body angle to increase or decrease difficulty; leaning further back makes it harder.",
+        "Keep your elbows high and fixed to isolate the biceps effectively.",
+        "Avoid swinging your body or using momentum; focus on a controlled contraction.",
+        "Ensure a full range of motion, from full extension to a strong peak contraction."
       ],
       "tips_de": [
-        "Halte das Handgelenk gerade, statt es unter der Kugel abknicken zu lassen.",
-        "Vermeide jedes Mitschwingen aus Hüfte und Oberkörper.",
-        "Beginne mit der schwächeren Seite und gleiche die Wiederholungen an."
+        "Passe deinen Körperwinkel an, um die Schwierigkeit zu erhöhen oder zu verringern; weiter zurücklehnen macht es schwerer.",
+        "Halte deine Ellbogen hoch und fixiert, um den Bizeps effektiv zu isolieren.",
+        "Vermeide es, deinen Körper zu schwingen oder Schwung zu nutzen; konzentriere dich auf eine kontrollierte Kontraktion.",
+        "Sorge für einen vollen Bewegungsumfang, von der vollständigen Streckung bis zu einer starken Spitzenkontraktion."
       ],
       "tips_es": [
-        "Mantén la muñeca recta aunque la pesa tire de ella.",
-        "Evita balancear el torso para ayudarte a subir el peso.",
-        "Empieza siempre por tu lado más débil."
+        "Ajusta el ángulo de tu cuerpo para aumentar o disminuir la dificultad; inclinarte más hacia atrás lo hace más difícil.",
+        "Mantén los codos altos y fijos para aislar los bíceps de manera efectiva.",
+        "Evita balancear tu cuerpo o usar el impulso; concéntrate en una contracción controlada.",
+        "Asegura un rango completo de movimiento, desde la extensión total hasta una fuerte contracción máxima."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/one-arm-kettlebell-bicep-curl-start.webp",
-          "peak": "images/flat/one-arm-kettlebell-bicep-curl-peak.webp"
+          "start": "images/flat/trx-bicep-curl-start.webp",
+          "peak": "images/flat/trx-bicep-curl-peak.webp"
         }
       }
     },
     {
-      "id": "overhead-tricep-extension",
-      "name_en": "Overhead Tricep Extension",
-      "name_de": "Überkopf-Trizepsstreckung",
-      "name_es": "Extensión de Tríceps por Encima de la Cabeza",
-      "description_en": "An isolation exercise for the triceps emphasizing the long head.",
-      "description_de": "Eine Isolationsübung für den Trizeps mit Schwerpunkt auf dem langen Kopf.",
-      "description_es": "Un ejercicio de aislamiento para el tríceps que enfatiza la cabeza larga.",
+      "id": "trx-chest-press",
+      "name_en": "TRX Chest Press",
+      "name_de": "TRX Brustpresse",
+      "name_es": "Press de Pecho con TRX",
+      "description_en": "A compound push exercise using a suspension trainer to build chest strength and stability.",
+      "description_de": "Eine Verbundübung mit dem Schlingentrainer, um Brustkraft und Stabilität aufzubauen.",
+      "description_es": "Un ejercicio compuesto de empuje que utiliza un entrenador de suspensión para desarrollar fuerza y estabilidad en el pecho.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "equipment": "suspension_trainer",
+      "body_part": "chest",
       "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "rectus_abdominis",
         "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "push_day",
+        "calisthenics"
       ],
-      "variation_group": "overhead-tricep-extension",
+      "variation_group": "bench-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand or sit holding a dumbbell overhead with both hands.",
-        "Lower the dumbbell behind your head by bending your elbows.",
-        "Extend your arms back to the starting position.",
-        "Keep your elbows close to your head throughout.",
-        "Repeat."
+        "Adjust the suspension trainer handles to mid-calf height.",
+        "Stand facing away from the anchor point, holding a handle in each hand, arms extended.",
+        "Lean forward into a plank position, keeping your body straight from head to heels.",
+        "Lower your chest towards your hands by bending your elbows, maintaining tension in the straps.",
+        "Press back up to the starting position, fully extending your arms and squeezing your chest."
       ],
       "instructions_de": [
-        "Steh oder sitz und halte eine Kurzhantel mit beiden Händen über den Kopf.",
-        "Senke die Kurzhantel hinter den Kopf, indem du die Ellenbogen beugst.",
-        "Strecke die Arme zurück in die Ausgangsposition.",
-        "Ellenbogen während der gesamten Bewegung nah am Kopf halten.",
-        "Wiederhole."
+        "Stelle die Griffe des Schlingentrainers auf Wadenhöhe ein.",
+        "Stelle dich mit dem Rücken zum Ankerpunkt, halte je einen Griff in jeder Hand, Arme ausgestreckt.",
+        "Lehne dich in eine Plank-Position nach vorne, halte deinen Körper gerade von Kopf bis Fersen.",
+        "Senke deine Brust zu deinen Händen, indem du die Ellbogen beugst und die Spannung in den Gurten hältst.",
+        "Drücke dich zurück in die Startposition, strecke die Arme vollständig aus und spanne die Brust an."
       ],
       "instructions_es": [
-        "De pie o sentado, sostén una mancuerna por encima de la cabeza con ambas manos.",
-        "Baja la mancuerna detrás de la cabeza doblando los codos.",
-        "Extiende los brazos de vuelta a la posición inicial.",
-        "Mantén los codos cerca de la cabeza durante todo el ejercicio.",
-        "Repite."
+        "Ajusta las asas del entrenador de suspensión a la altura de la mitad de la pantorrilla.",
+        "Ponte de espaldas al punto de anclaje, sosteniendo un asa en cada mano, con los brazos extendidos.",
+        "Inclínate hacia adelante en una posición de plancha, manteniendo tu cuerpo recto de la cabeza a los talones.",
+        "Baja tu pecho hacia tus manos doblando los codos, manteniendo la tensión en las correas.",
+        "Empuja hacia arriba a la posición inicial, extendiendo completamente los brazos y contrayendo el pecho."
       ],
       "tips_en": [
-        "Keep your ribs down and avoid arching your lower back.",
-        "Lower until you feel a deep stretch in your triceps.",
-        "Check your grip is secure before lowering the dumbbell behind your head."
+        "Keep your core engaged throughout the movement to maintain a rigid plank.",
+        "Control the eccentric (lowering) phase for better muscle activation.",
+        "Adjust your foot position to modify difficulty: closer to the anchor for easier, further for harder.",
+        "Ensure your elbows track slightly out and back, not flaring wide."
       ],
       "tips_de": [
-        "Halte die Oberarme senkrecht und ruhig, nur die Unterarme bewegen sich.",
-        "Vermeide ein Hohlkreuz, indem du Bauch und Gesäß anspannst.",
-        "Senke die Hantel so tief, dass du eine deutliche Dehnung im Trizeps spürst."
+        "Halte deinen Rumpf während der gesamten Bewegung angespannt, um eine stabile Plank zu bewahren.",
+        "Kontrolliere die exzentrische (senkende) Phase für eine bessere Muskelaktivierung.",
+        "Passe deine Fußposition an, um die Schwierigkeit zu ändern: näher am Anker für leichter, weiter weg für schwerer.",
+        "Achte darauf, dass deine Ellbogen leicht nach außen und hinten zeigen, nicht weit ausgestellt sind."
       ],
       "tips_es": [
-        "Mueve solo los antebrazos y mantén quieto todo lo demás.",
-        "Evita arquear la zona lumbar cuando la mancuerna baje.",
-        "Agarra la mancuerna por debajo del disco superior con ambas palmas."
+        "Mantén tu core activado durante todo el movimiento para mantener una plancha rígida.",
+        "Controla la fase excéntrica (descenso) para una mejor activación muscular.",
+        "Ajusta la posición de tus pies para modificar la dificultad: más cerca del anclaje para más fácil, más lejos para más difícil.",
+        "Asegúrate de que tus codos se muevan ligeramente hacia afuera y hacia atrás, sin abrirlos demasiado."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/overhead-tricep-extension-start.webp",
-          "peak": "images/flat/overhead-tricep-extension-peak.webp"
+          "start": "images/flat/trx-chest-press-start.webp",
+          "peak": "images/flat/trx-chest-press-peak.webp"
         }
       }
     },
     {
-      "id": "pause-deadlift",
-      "name_en": "Pause Deadlift",
-      "name_de": "Deadlift mit Pause",
-      "name_es": "Peso Muerto con Pausa",
-      "description_en": "A deadlift variation with a deliberate pause just below the knees to build strength off the floor.",
-      "description_de": "Eine Kreuzheben-Variante mit bewusster Pause kurz unterhalb der Knie, um Kraft vom Boden aufzubauen.",
-      "description_es": "Una variante del peso muerto con una pausa deliberada justo por debajo de las rodillas para desarrollar fuerza desde el suelo.",
+      "id": "trx-face-pull",
+      "name_en": "TRX Face Pull",
+      "name_de": "TRX Face Pull",
+      "name_es": "Face Pull con TRX",
+      "description_en": "The TRX Face Pull is a compound pulling exercise targeting the posterior deltoids and rhomboids, using a suspension trainer to improve upper back strength and posture.",
+      "description_de": "Der TRX Face Pull ist eine zusammengesetzte Zugübung, die die hinteren Deltamuskeln und Rautenmuskeln anspricht, um die Kraft des oberen Rückens und die Haltung zu verbessern.",
+      "description_es": "El Face Pull con TRX es un ejercicio de tracción compuesto que trabaja los deltoides posteriores y los romboides, utilizando un entrenador de suspensión para mejorar la fuerza de la parte superior de la espalda y la postura.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "equipment": "barbell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "equipment": "suspension_trainer",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus",
-        "hamstrings"
+        "posterior_deltoid",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "quadriceps",
         "trapezius"
       ],
       "goals": [
-        "strength",
-        "power"
+        "hypertrophy",
+        "mobility"
       ],
       "tags": [
-        "powerlifting",
-        "shoulder_safe",
-        "knee_safe"
+        "pull_day",
+        "calisthenics",
+        "shoulder_stability"
       ],
-      "variation_group": "deadlift",
+      "variation_group": "reverse-fly",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Set up for a conventional deadlift.",
-        "Pull the bar off the floor and pause when it passes your knees.",
-        "Hold for 2–3 seconds, then complete the lift.",
-        "Lower under control.",
-        "Repeat."
+        "Grasp the TRX handles with an overhand grip, palms facing down.",
+        "Lean back until your arms are fully extended and your body forms a straight line.",
+        "Pull the handles towards your face, driving your elbows high and wide.",
+        "Squeeze your shoulder blades together at the peak contraction.",
+        "Slowly extend your arms back to the starting position with control."
       ],
       "instructions_de": [
-        "Nimm die konventionelle Kreuzheben-Ausgangsposition ein.",
-        "Hebe die Stange vom Boden und halte an, wenn sie die Knie passiert.",
-        "2–3 Sekunden halten, dann den Lift beenden.",
-        "Kontrolliert absenken.",
-        "Wiederhole."
+        "Greife die TRX-Griffe mit einem Obergriff, die Handflächen zeigen nach unten.",
+        "Lehne dich zurück, bis deine Arme vollständig gestreckt sind und dein Körper eine gerade Linie bildet.",
+        "Ziehe die Griffe zu deinem Gesicht, indem du deine Ellbogen hoch und weit nach außen führst.",
+        "Presse deine Schulterblätter am Höhepunkt der Kontraktion zusammen.",
+        "Strecke deine Arme langsam und kontrolliert in die Ausgangsposition zurück."
       ],
-      "instructions_es": [
-        "Colócate en posición de peso muerto convencional.",
-        "Levanta la barra del suelo y haz una pausa cuando pase por las rodillas.",
-        "Mantén la posición 2-3 segundos y luego completa el levantamiento.",
-        "Baja con control.",
-        "Repite."
+      "instructions_es": [
+        "Sujeta las asas del TRX con un agarre prono, las palmas hacia abajo.",
+        "Inclínate hacia atrás hasta que tus brazos estén completamente extendidos y tu cuerpo forme una línea recta.",
+        "Tira de las asas hacia tu cara, llevando los codos altos y abiertos.",
+        "Aprieta los omóplatos al máximo de la contracción.",
+        "Extiende lentamente los brazos de vuelta a la posición inicial con control."
       ],
       "tips_en": [
-        "The pause eliminates momentum and builds starting strength.",
-        "Keep your back flat during the pause."
+        "Maintain a rigid torso throughout the movement; avoid arching your lower back.",
+        "Focus on initiating the pull with your upper back muscles, not just your arms.",
+        "Adjust your body angle to modify difficulty: a more horizontal position is harder."
       ],
       "tips_de": [
-        "Die Pause eliminiert den Schwung und baut Anfangskraft auf.",
-        "Rücken während der Pause flach halten."
+        "Halte deinen Rumpf während der gesamten Bewegung stabil; vermeide ein Hohlkreuz.",
+        "Konzentriere dich darauf, den Zug mit den oberen Rückenmuskeln zu initiieren, nicht nur mit den Armen.",
+        "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu ändern: eine horizontalere Position ist schwerer."
       ],
       "tips_es": [
-        "La pausa elimina el impulso y desarrolla la fuerza de inicio.",
-        "Mantén la espalda plana durante la pausa."
+        "Mantén el torso rígido durante todo el movimiento; evita arquear la espalda baja.",
+        "Concéntrate en iniciar la tracción con los músculos de la parte superior de la espalda, no solo con los brazos.",
+        "Ajusta el ángulo de tu cuerpo para modificar la dificultad: una posición más horizontal es más difícil."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/deadlift-start.webp",
-          "peak": "images/flat/deadlift-peak.webp"
+          "start": "images/flat/trx-face-pull-start.webp",
+          "peak": "images/flat/trx-face-pull-peak.webp"
         }
       }
     },
     {
-      "id": "planche",
-      "name_en": "Planche",
-      "name_de": "Planche",
-      "name_es": "Plancha Calisténica",
-      "description_en": "An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.",
-      "description_de": "Eine fortgeschrittene Kalisthenics-Halteposition, die außergewöhnliche Oberkörper- und Rumpfkraft erfordert, um den Körper parallel zum Boden zu halten.",
-      "description_es": "Una posición avanzada de calistenia que requiere una fuerza excepcional del tren superior y el core para mantener el cuerpo paralelo al suelo.",
+      "id": "trx-hamstring-curl",
+      "name_en": "TRX Hamstring Curl",
+      "name_de": "TRX Hamstring-Curl",
+      "name_es": "Curl de Isquiotibiales con TRX",
+      "description_en": "This isolation exercise uses a suspension trainer to target the hamstrings, glutes, and calves by curling the heels towards the glutes.",
+      "description_de": "Diese Isolationsübung mit dem Schlingentrainer zielt auf die Oberschenkelrückseite, Gesäßmuskulatur und Waden ab, indem du die Fersen zum Gesäß ziehst.",
+      "description_es": "Este ejercicio de aislamiento utiliza un entrenador de suspensión para trabajar los isquiotibiales, glúteos y pantorrillas al flexionar los talones hacia los glúteos.",
       "category": "strength",
-      "force_type": "static",
-      "mechanic": "compound",
-      "difficulty": "advanced",
-      "body_part": "chest",
+      "force_type": "pull",
+      "mechanic": "isolation",
+      "difficulty": "intermediate",
+      "equipment": "suspension_trainer",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "anterior_deltoid",
-        "pectoralis_major"
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "serratus_anterior",
-        "triceps_brachii"
+        "gastrocnemius",
+        "gluteus_maximus"
       ],
       "goals": [
-        "strength",
-        "power"
+        "hypertrophy"
       ],
       "tags": [
-        "calisthenics",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "leg_day",
+        "calisthenics"
       ],
-      "variation_group": "static-hold",
+      "variation_group": "leg-curl",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Begin in a push-up position with hands turned outward.",
-        "Lean forward until your center of mass is over your hands.",
-        "Lift your feet off the ground keeping the body horizontal.",
-        "Hold the position.",
-        "Return to the floor with control."
+        "Lie on your back with heels in the suspension trainer cradles, knees bent at 90 degrees.",
+        "Lift your hips off the floor, creating a straight line from knees to shoulders.",
+        "Extend your legs forward, maintaining hip elevation and core tension.",
+        "Pull your heels back towards your glutes, contracting your hamstrings forcefully.",
+        "Control the movement, avoiding any drop in hip height throughout the set."
       ],
       "instructions_de": [
-        "Beginne in einer Push-Up-Position mit nach außen gedrehten Händen.",
-        "Lehne dich nach vorne, bis dein Schwerpunkt über den Händen liegt.",
-        "Hebe die Füße vom Boden, Körper horizontal.",
-        "Halte die Position.",
-        "Kehre kontrolliert zum Boden zurück."
+        "Lege dich auf den Rücken, platziere die Fersen in den Schlingen des Trainers, Knie im 90-Grad-Winkel.",
+        "Hebe deine Hüften vom Boden ab, sodass eine gerade Linie von den Knien zu den Schultern entsteht.",
+        "Strecke deine Beine nach vorne aus, halte dabei die Hüften oben und die Rumpfspannung aufrecht.",
+        "Ziehe deine Fersen kraftvoll zum Gesäß, um die Oberschenkelrückseite stark zu kontrahieren.",
+        "Kontrolliere die Bewegung und vermeide ein Absinken der Hüften während des gesamten Satzes."
       ],
       "instructions_es": [
-        "Comienza en posición de flexión con las manos giradas hacia afuera.",
-        "Inclínate hacia adelante hasta que tu centro de masa quede sobre las manos.",
-        "Levanta los pies del suelo manteniendo el cuerpo horizontal.",
-        "Mantén la posición.",
-        "Regresa al suelo con control."
+        "Acuéstate boca arriba con los talones en los soportes del entrenador de suspensión, rodillas flexionadas a 90 grados.",
+        "Levanta tus caderas del suelo, creando una línea recta desde las rodillas hasta los hombros.",
+        "Extiende tus piernas hacia adelante, manteniendo las caderas elevadas y la tensión en el core.",
+        "Tira de tus talones hacia tus glúteos, contrayendo los isquiotibiales con fuerza.",
+        "Controla el movimiento, evitando que las caderas caigan durante toda la serie."
       ],
       "tips_en": [
-        "Progress through tuck, straddle, and full planche.",
-        "Build wrist and shoulder strength before attempting."
+        "Keep your core braced to prevent your hips from sagging.",
+        "Focus on a strong hamstring contraction at the peak of the curl.",
+        "Control the eccentric phase by slowly extending your legs."
       ],
       "tips_de": [
-        "Stufenweise vorgehen: Tuck, Straddle, vollständige Planche.",
-        "Erst Handgelenk- und Schulterkraft aufbauen, bevor du es versuchst."
+        "Halte deinen Rumpf angespannt, um ein Absinken der Hüften zu verhindern.",
+        "Konzentriere dich auf eine starke Kontraktion der Oberschenkelrückseite am Höhepunkt der Bewegung.",
+        "Kontrolliere die exzentrische Phase, indem du deine Beine langsam streckst."
       ],
       "tips_es": [
-        "Progresa a través de la posición encogida, en estrella y la plancha completa.",
-        "Desarrolla la fuerza de muñecas y hombros antes de intentarlo."
+        "Mantén tu core contraído para evitar que tus caderas se hundan.",
+        "Concéntrate en una fuerte contracción de los isquiotibiales en el punto máximo del curl.",
+        "Controla la fase excéntrica extendiendo lentamente tus piernas."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/planche-main.webp"
+          "start": "images/flat/trx-hamstring-curl-start.webp",
+          "peak": "images/flat/trx-hamstring-curl-peak.webp"
         }
       }
     },
     {
-      "id": "plank",
-      "name_en": "Plank",
-      "name_de": "Plank",
-      "name_es": "Plancha",
-      "description_en": "An isometric core exercise that strengthens the entire midsection.",
-      "description_de": "Eine isometrische Rumpfübung, die die gesamte Körpermitte stärkt.",
-      "description_es": "Un ejercicio isométrico de core que fortalece toda la zona media.",
+      "id": "trx-lunge",
+      "name_en": "TRX Lunge",
+      "name_de": "TRX Ausfallschritt",
+      "name_es": "Zancada TRX",
+      "description_en": "A beginner-friendly unilateral lower body exercise using a suspension trainer to target the quadriceps and glutes, while also engaging the hamstrings and gluteus medius for stability.",
+      "description_de": "Eine anfängerfreundliche, unilaterale Unterkörperübung mit einem Schlingentrainer, die primär die Quadrizeps und Gesäßmuskulatur anspricht und gleichzeitig die Oberschenkelrückseite und den Gluteus medius für Stabilität aktiviert.",
+      "description_es": "Un ejercicio unilateral de tren inferior apto para principiantes que utiliza un entrenador de suspensión para trabajar los cuádriceps y glúteos, mientras involucra los isquiotibiales y el glúteo medio para la estabilidad.",
       "category": "strength",
-      "force_type": "static",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "beginner",
-      "body_part": "core",
+      "equipment": "suspension_trainer",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "rectus_abdominis",
-        "transverse_abdominis"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "erector_spinae"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "endurance",
-        "strength"
+        "hypertrophy",
+        "endurance"
       ],
       "tags": [
-        "core",
-        "calisthenics",
-        "lower_back_safe",
-        "knee_safe",
-        "no_axial_load",
-        "shoulder_safe"
+        "leg_day",
+        "calisthenics"
       ],
-      "variation_group": "plank",
-      "is_unilateral": false,
-      "is_bodyweight": true,
+      "variation_group": "lunge",
+      "is_unilateral": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Place your forearms on the floor with elbows under your shoulders.",
-        "Extend your legs back and rise onto your toes.",
-        "Keep your body in a straight line from head to heels.",
-        "Brace your core and squeeze your glutes.",
-        "Hold the position for the desired duration.",
-        "Lower your knees to exit the hold."
+        "Stand facing away from the anchor point, holding the suspension trainer handles in front of you.",
+        "Place one foot into both foot cradles, extending the leg behind you.",
+        "Brace your core and lower your body by bending the front knee, keeping your torso upright.",
+        "Descend until your front thigh is parallel to the floor or just below, maintaining tension on the suspension trainer.",
+        "Drive through your front heel to return to the starting position, extending the front leg.",
+        "Complete all reps on one side, then switch legs and repeat per side."
       ],
       "instructions_de": [
-        "Lege die Unterarme auf den Boden, Ellenbogen unter den Schultern.",
-        "Strecke die Beine nach hinten und stelle dich auf die Zehenspitzen.",
-        "Halte den Körper in einer geraden Linie von Kopf bis Ferse.",
-        "Spanne den Rumpf an und drücke die Gesäßmuskeln zusammen.",
-        "Halte die Position für die gewünschte Dauer.",
-        "Senke die Knie ab, um die Halteposition zu beenden."
+        "Stelle dich mit dem Rücken zum Ankerpunkt und halte die Griffe des Schlingentrainers vor dir.",
+        "Lege einen Fuß in beide Fußschlaufen und strecke das Bein nach hinten aus.",
+        "Spanne deinen Rumpf an und senke deinen Körper, indem du das vordere Knie beugst und deinen Oberkörper aufrecht hältst.",
+        "Gehe so tief, bis dein vorderer Oberschenkel parallel zum Boden oder leicht darunter ist, und halte dabei Spannung im Schlingentrainer.",
+        "Drücke dich durch die vordere Ferse zurück in die Ausgangsposition, strecke dabei das vordere Bein.",
+        "Absolviere alle Wiederholungen auf einer Seite, wechsle dann das Bein und wiederhole pro Seite."
       ],
       "instructions_es": [
-        "Apoya los antebrazos en el suelo con los codos bajo los hombros.",
-        "Extiende las piernas hacia atrás y apóyate sobre los dedos de los pies.",
-        "Mantén el cuerpo en línea recta de la cabeza a los talones.",
-        "Contrae el core y aprieta los glúteos.",
-        "Mantén la posición durante el tiempo deseado.",
-        "Baja las rodillas para salir de la posición."
+        "Ponte de espaldas al punto de anclaje, sosteniendo las asas del entrenador de suspensión frente a ti.",
+        "Coloca un pie en ambos estribos, extendiendo la pierna hacia atrás.",
+        "Contrae tu abdomen y baja tu cuerpo doblando la rodilla delantera, manteniendo el torso erguido.",
+        "Desciende hasta que tu muslo delantero esté paralelo al suelo o ligeramente por debajo, manteniendo la tensión en el entrenador de suspensión.",
+        "Impúlsate a través del talón delantero para volver a la posición inicial, extendiendo la pierna delantera.",
+        "Completa todas las repeticiones en un lado, luego cambia de pierna y repite por lado."
       ],
       "tips_en": [
-        "Do not let your hips sag or pike up.",
-        "Squeeze your glutes and quads."
+        "Keep your front knee tracking over your toes, avoiding inward collapse.",
+        "Maintain a neutral spine throughout the movement, preventing excessive arching or rounding.",
+        "Control the eccentric (lowering) phase to maximize muscle engagement.",
+        "Adjust your distance from the anchor point to modify difficulty."
       ],
       "tips_de": [
-        "Hüften weder durchhängen noch hochschieben.",
-        "Gesäß- und Quadrizepsmuskeln anspannen."
+        "Halte dein vorderes Knie über den Zehen und vermeide ein Einknicken nach innen.",
+        "Bewahre während der gesamten Bewegung eine neutrale Wirbelsäule, um übermäßiges Hohlkreuz oder Rundrücken zu vermeiden.",
+        "Kontrolliere die exzentrische (senkende) Phase, um die Muskelaktivierung zu maximieren.",
+        "Passe deinen Abstand zum Ankerpunkt an, um den Schwierigkeitsgrad zu ändern."
       ],
       "tips_es": [
-        "No dejes que las caderas caigan ni se eleven.",
-        "Aprieta los glúteos y los cuádriceps."
+        "Mantén tu rodilla delantera alineada con tus dedos del pie, evitando que colapse hacia adentro.",
+        "Conserva una columna vertebral neutra durante todo el movimiento, previniendo un arqueo o redondeo excesivo.",
+        "Controla la fase excéntrica (de descenso) para maximizar el compromiso muscular.",
+        "Ajusta tu distancia del punto de anclaje para modificar la dificultad."
       ],
-      "met": 3.5,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/plank-main.webp"
+          "start": "images/flat/trx-lunge-start.webp",
+          "peak": "images/flat/trx-lunge-peak.webp"
         }
       }
     },
     {
-      "id": "preacher-curl",
-      "name_en": "Preacher Curl",
-      "name_de": "Preacher Curl",
-      "name_es": "Curl en Banco Scott",
-      "description_en": "A curl variation using a preacher bench to isolate the biceps.",
-      "description_de": "Eine Curl-Variante am Preacher-Pult zur Isolation des Bizeps.",
-      "description_es": "Una variación del curl que usa un banco Scott para aislar el bíceps.",
+      "id": "trx-pistol-squat",
+      "name_en": "TRX Pistol Squat",
+      "name_de": "TRX Pistol Squat",
+      "name_es": "Sentadilla Pistola con TRX",
+      "description_en": "A challenging unilateral leg exercise using a suspension trainer to assist balance and depth, primarily targeting the quadriceps and glutes.",
+      "description_de": "Eine anspruchsvolle unilaterale Beinübung, die einen Schlingentrainer zur Unterstützung von Gleichgewicht und Tiefe nutzt und primär Quadrizeps und Gesäßmuskulatur anspricht.",
+      "description_es": "Un desafiante ejercicio unilateral de pierna que utiliza un entrenador de suspensión para asistir el equilibrio y la profundidad, trabajando principalmente los cuádriceps y glúteos.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "ez_bar",
-      "body_part": "upper_arms",
+      "force_type": "push",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "suspension_trainer",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "biceps_brachii"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "brachialis"
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
+        "strength"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "leg_day",
+        "calisthenics"
       ],
-      "variation_group": "bicep-curl",
-      "is_unilateral": false,
+      "variation_group": "squat",
+      "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit at a preacher bench with your upper arms resting on the pad.",
-        "Hold an EZ-bar with an underhand grip.",
-        "Curl the bar up toward your shoulders.",
-        "Lower with control until arms are nearly straight.",
-        "Repeat."
+        "Anchor the suspension trainer and hold the handles with both hands, arms extended.",
+        "Stand tall, lift one leg straight out in front of you, keeping it off the ground.",
+        "Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible.",
+        "Keep your chest up, back straight, and use the TRX for balance and support as needed.",
+        "Drive through your heel to return to the starting position, extending the standing leg fully.",
+        "Complete all reps on one side before switching to the other."
       ],
       "instructions_de": [
-        "Setze dich ans Preacher-Pult und lege deine Oberarme auf das Polster.",
-        "Halte eine SZ-Stange im Unterhandgriff.",
-        "Curle die Stange in Richtung Schultern.",
-        "Senke sie kontrolliert, bis die Arme fast gestreckt sind.",
-        "Wiederhole."
+        "Verankere den Schlingentrainer und halte die Griffe mit beiden Händen, die Arme ausgestreckt.",
+        "Stehe aufrecht, hebe ein Bein gerade nach vorne an und halte es vom Boden fern.",
+        "Beginne die Kniebeuge, indem du die Hüften zurückschiebst und das Standbein beugst, den Körper so tief wie möglich absenkst.",
+        "Halte die Brust oben, den Rücken gerade und nutze den TRX bei Bedarf für Gleichgewicht und Unterstützung.",
+        "Drücke dich durch die Ferse zurück in die Ausgangsposition, strecke das Standbein vollständig aus.",
+        "Absolviere alle Wiederholungen pro Seite, bevor du die Seite wechselst."
       ],
       "instructions_es": [
-        "Siéntate en el banco Scott con los brazos apoyados en el pad.",
-        "Sostén una barra Z con agarre supinado.",
-        "Sube la barra hacia los hombros.",
-        "Baja con control hasta que los brazos queden casi extendidos.",
-        "Repite."
+        "Ancla el entrenador de suspensión y sujeta las asas con ambas manos, con los brazos extendidos.",
+        "Ponte de pie, levanta una pierna recta hacia adelante, manteniéndola separada del suelo.",
+        "Inicia la sentadilla empujando las caderas hacia atrás y doblando la rodilla de la pierna de apoyo, bajando el cuerpo lo más profundo posible.",
+        "Mantén el pecho erguido, la espalda recta y usa el TRX para el equilibrio y soporte según sea necesario.",
+        "Impúlsate a través del talón para volver a la posición inicial, extendiendo completamente la pierna de apoyo.",
+        "Completa todas las repeticiones por lado antes de cambiar de pierna."
       ],
       "tips_en": [
-        "Avoid bouncing at the bottom to protect the biceps tendon.",
-        "Keep your wrists neutral rather than letting them bend back.",
-        "Don't shrug your shoulders as the bar rises."
+        "Maintain tension on the TRX straps throughout the movement for stability.",
+        "Focus on controlled descent and powerful ascent.",
+        "Keep the non-working leg extended and elevated to engage the hip flexors.",
+        "Adjust your grip on the TRX to modify the level of assistance."
       ],
       "tips_de": [
-        "Lass die Ellbogen beim Curlen nicht vom Polster abheben.",
-        "Vermeide ruckartiges Durchstrecken am tiefsten Punkt der Bewegung.",
-        "Halte die Handgelenke stabil in Verlängerung der Unterarme."
+        "Halte während der gesamten Bewegung Spannung auf den TRX-Bändern für Stabilität.",
+        "Konzentriere dich auf eine kontrollierte Abwärts- und eine kraftvolle Aufwärtsbewegung.",
+        "Halte das nicht-arbeitende Bein gestreckt und erhöht, um die Hüftbeuger zu aktivieren.",
+        "Passe deinen Griff am TRX an, um den Grad der Unterstützung zu variieren."
       ],
       "tips_es": [
-        "Evita los rebotes en la parte baja del recorrido.",
-        "Mantén las muñecas neutras sobre la barra EZ.",
-        "Sube la barra sin impulso de hombros ni espalda."
+        "Mantén la tensión en las correas del TRX durante todo el movimiento para mayor estabilidad.",
+        "Concéntrate en un descenso controlado y un ascenso potente.",
+        "Mantén la pierna que no trabaja extendida y elevada para activar los flexores de la cadera.",
+        "Ajusta tu agarre en el TRX para modificar el nivel de asistencia."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/preacher-curl-start.webp",
-          "peak": "images/flat/preacher-curl-peak.webp"
+          "start": "images/flat/trx-pistol-squat-start.webp",
+          "peak": "images/flat/trx-pistol-squat-peak.webp"
         }
       }
     },
     {
-      "id": "pull-up",
-      "name_en": "Pull-Up",
-      "name_de": "Klimmzug",
-      "name_es": "Dominada",
-      "description_en": "A bodyweight compound pull targeting the lats and biceps.",
-      "description_de": "Eine Ganzkörper-Zugübung mit dem eigenen Körpergewicht, die Latissimus und Bizeps beansprucht.",
-      "description_es": "Un ejercicio compuesto con el peso corporal que trabaja el dorsal ancho y el bíceps.",
+      "id": "trx-plank",
+      "name_en": "TRX Plank",
+      "name_de": "TRX-Plank",
+      "name_es": "Plancha en TRX",
+      "description_en": "A plank variation with feet suspended in TRX straps, increasing instability and core demand.",
+      "description_de": "Eine Plank-Variante mit den Füßen in den Schlaufen des Suspension Trainers, die die Rumpfspannung durch Instabilität erhöht.",
+      "description_es": "Una plancha con los pies suspendidos en el TRX, que aumenta la demanda sobre el core y la estabilidad.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "pull_up_bar",
-      "body_part": "back",
+      "equipment": "suspension_trainer",
+      "body_part": "core",
       "primary_muscles": [
-        "latissimus_dorsi"
+        "rectus_abdominis",
+        "transverse_abdominis"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid",
-        "rhomboids"
+        "anterior_deltoid",
+        "obliques"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "pull_day",
-        "calisthenics",
+        "lower_back_safe",
         "knee_safe",
         "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "pull-up",
+      "variation_group": "plank",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hang from a bar with an overhand grip, slightly wider than shoulder-width.",
-        "Pull yourself up until your chin is over the bar.",
-        "Lower yourself under control to a dead hang.",
-        "Repeat."
+        "Place both feet in the TRX foot cradles.",
+        "Assume a forearm or high plank position on the floor.",
+        "Keep your body in a straight line from head to heels.",
+        "Brace your core and squeeze your glutes.",
+        "Hold the position for the desired time.",
+        "Lower your knees to exit safely."
       ],
       "instructions_de": [
-        "Hänge an der Stange im Oberhandgriff, etwas breiter als schulterbreit.",
-        "Ziehe dich hoch, bis das Kinn über der Stange ist.",
-        "Senke dich kontrolliert in den toten Hang.",
-        "Wiederhole."
+        "Lege beide Füße in die TRX-Fußschlaufen.",
+        "Nehme eine Unterarm- oder hohe Plank-Position auf dem Boden ein.",
+        "Halte den Körper von Kopf bis Ferse in einer geraden Linie.",
+        "Spanne den Core an und presse die Gesäßmuskeln zusammen.",
+        "Halte die Position für die gewünschte Zeit.",
+        "Knie zum sicheren Ausstieg absenken."
       ],
       "instructions_es": [
-        "Cuélgate de una barra con agarre prono, ligeramente más ancho que el ancho de los hombros.",
-        "Súbete hasta que la barbilla quede por encima de la barra.",
-        "Baja con control hasta el cuelgue completo.",
-        "Repite."
+        "Coloca ambos pies en los estribos del TRX.",
+        "Adopta una posición de plancha en antebrazos o plancha alta en el suelo.",
+        "Mantén el cuerpo en línea recta de la cabeza a los talones.",
+        "Contrae el core y aprieta los glúteos.",
+        "Mantén la posición el tiempo deseado.",
+        "Baja las rodillas para salir de forma segura."
       ],
       "tips_en": [
-        "Avoid swinging or kipping.",
-        "Engage your lats by pulling your elbows down."
+        "Do not let your hips sag toward the floor or pike upward.",
+        "Stack your shoulders directly over your elbows or hands.",
+        "Minimize strap sway by pressing your feet gently into the cradles."
       ],
       "tips_de": [
-        "Vermeide Schwingen oder Kipping.",
-        "Aktiviere den Latissimus, indem du die Ellbogen nach unten ziehst."
+        "Halte die Schultern direkt über Ellenbogen oder Händen.",
+        "Lass die Hüfte weder durchhängen noch nach oben steigen.",
+        "Atme gleichmäßig weiter, statt die Luft anzuhalten."
       ],
       "tips_es": [
-        "Evita balancearte o usar impulso.",
-        "Activa el dorsal ancho jalando los codos hacia abajo."
+        "Mantén el cuerpo en línea recta de la cabeza a los talones.",
+        "Aprieta abdomen y glúteos durante toda la retención.",
+        "Evita que la cadera se hunda o se eleve."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/pull-up-start.webp",
-          "peak": "images/flat/pull-up-peak.webp"
+          "main": "images/flat/trx-plank-main.webp"
         }
       }
     },
     {
-      "id": "push-press",
-      "name_en": "Push Press",
-      "name_de": "Push Press",
-      "name_es": "Press de Empuje",
-      "description_en": "A barbell overhead press using leg drive to press heavier loads overhead.",
-      "description_de": "Ein Langhantel-Überkopfdrücken mit Beineinsatz, um schwerere Lasten zu bewegen.",
-      "description_es": "Un press de barra sobre la cabeza que usa el impulso de las piernas para empujar cargas más pesadas.",
+      "id": "trx-row",
+      "name_en": "TRX Row",
+      "name_de": "TRX-Rudern",
+      "name_es": "Remo TRX",
+      "description_en": "This bodyweight pulling exercise uses a suspension trainer to target your entire back, building strength in the lats, rhomboids, and biceps.",
+      "description_de": "Diese Körpergewichts-Zugübung nutzt einen Schlingentrainer, um deinen gesamten Rücken zu trainieren und Kraft in Latissimus, Rautenmuskeln und Bizeps aufzubauen.",
+      "description_es": "Este ejercicio de tracción con peso corporal utiliza un entrenador de suspensión para trabajar toda tu espalda, desarrollando fuerza en los dorsales, romboides y bíceps.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "shoulders",
+      "difficulty": "beginner",
+      "equipment": "suspension_trainer",
+      "body_part": "back",
       "primary_muscles": [
-        "anterior_deltoid",
-        "lateral_deltoid"
+        "latissimus_dorsi",
+        "rhomboids"
       ],
       "secondary_muscles": [
-        "quadriceps",
-        "triceps_brachii"
+        "biceps_brachii",
+        "posterior_deltoid",
+        "trapezius"
       ],
       "goals": [
-        "strength",
-        "power"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "push_day",
-        "knee_safe"
+        "pull_day",
+        "calisthenics"
       ],
-      "variation_group": "overhead-press",
+      "variation_group": "row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with a barbell racked on your front deltoids.",
-        "Dip slightly at the knees.",
-        "Drive up with your legs and press the bar overhead.",
-        "Lock out fully.",
-        "Lower to the start.",
-        "Repeat."
+        "Grasp the handles of a suspension trainer with an overhand grip, palms facing each other.",
+        "Lean back, extending your arms fully, keeping your body straight from head to heels.",
+        "Engage your core and pull your chest towards your hands, squeezing your shoulder blades together.",
+        "Pause briefly at the top, then slowly lower yourself back to the starting position with control.",
+        "Maintain a rigid body throughout the movement, avoiding any sagging in the hips."
       ],
       "instructions_de": [
-        "Stehe mit der Langhantel auf den vorderen Schultern.",
-        "Beuge die Knie leicht.",
-        "Drücke mit den Beinen hoch und stoße die Stange über den Kopf.",
-        "Strecke vollständig durch.",
-        "Senke zur Ausgangsposition.",
-        "Wiederhole."
+        "Fasse die Griffe eines Schlingentrainers im Obergriff, Handflächen zueinander.",
+        "Lehne dich zurück, strecke die Arme vollständig aus und halte deinen Körper von Kopf bis Fersen gerade.",
+        "Spanne deinen Rumpf an und ziehe deine Brust zu den Händen, indem du die Schulterblätter zusammenführst.",
+        "Halte kurz oben inne, dann senke dich langsam und kontrolliert in die Ausgangsposition zurück.",
+        "Halte den Körper während der gesamten Bewegung steif und vermeide ein Durchhängen der Hüften."
       ],
       "instructions_es": [
-        "Párate con la barra apoyada en los deltoides frontales.",
-        "Flexiona ligeramente las rodillas.",
-        "Impulsa con las piernas y empuja la barra sobre la cabeza.",
-        "Bloquea completamente.",
-        "Baja al inicio.",
-        "Repite."
+        "Sujeta las asas de un entrenador de suspensión con un agarre prono, las palmas de las manos enfrentadas.",
+        "Inclínate hacia atrás, extendiendo completamente los brazos y manteniendo el cuerpo recto de la cabeza a los talones.",
+        "Activa tu core y tira del pecho hacia las manos, juntando los omóplatos.",
+        "Haz una breve pausa en la parte superior, luego baja lentamente a la posición inicial con control.",
+        "Mantén el cuerpo rígido durante todo el movimiento, evitando que las caderas se caigan."
       ],
       "tips_en": [
-        "Use leg drive only to initiate — finish with the shoulders.",
-        "Keep the core braced throughout."
+        "Adjust your foot position: the closer your feet are to the anchor point, the harder the exercise.",
+        "Keep your elbows close to your body to emphasize the lats, or flare them slightly for more upper back.",
+        "Focus on initiating the pull with your back muscles, not just your arms.",
+        "Control the eccentric (lowering) phase to maximize muscle engagement."
       ],
       "tips_de": [
-        "Nutze den Beineinsatz nur zum Einleiten – die Schultern beenden die Bewegung.",
-        "Halte den Rumpf die ganze Zeit angespannt."
+        "Passe deine Fußposition an: Je näher deine Füße am Ankerpunkt sind, desto anspruchsvoller ist die Übung.",
+        "Halte die Ellbogen nah am Körper, um den Latissimus zu betonen, oder spreize sie leicht für mehr oberen Rücken.",
+        "Konzentriere dich darauf, den Zug mit den Rückenmuskeln zu initiieren, nicht nur mit den Armen.",
+        "Kontrolliere die exzentrische (senkende) Phase, um die Muskelaktivierung zu maximieren."
       ],
       "tips_es": [
-        "Usa el impulso de las piernas solo para iniciar — termina con los hombros.",
-        "Mantén el core apretado en todo momento."
+        "Ajusta la posición de tus pies: cuanto más cerca estén tus pies del punto de anclaje, más difícil será el ejercicio.",
+        "Mantén los codos cerca del cuerpo para enfatizar los dorsales, o ábrelos ligeramente para trabajar más la parte superior de la espalda.",
+        "Concéntrate en iniciar la tracción con los músculos de la espalda, no solo con los brazos.",
+        "Controla la fase excéntrica (de descenso) para maximizar el compromiso muscular."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/push-press-start.webp",
-          "peak": "images/flat/push-press-peak.webp"
+          "start": "images/flat/trx-row-start.webp",
+          "peak": "images/flat/trx-row-peak.webp"
         }
       }
     },
     {
-      "id": "push-up",
-      "name_en": "Push-Up",
-      "name_de": "Push-Up",
-      "name_es": "Push-Up",
-      "description_en": "A fundamental bodyweight exercise for the chest, shoulders, and triceps.",
-      "description_de": "Eine grundlegende Körpergewichtsübung für Brust, Schultern und Trizeps.",
-      "description_es": "Un ejercicio fundamental con el peso corporal para el pecho, los hombros y los tríceps.",
+      "id": "trx-side-plank",
+      "name_en": "TRX Side Plank",
+      "name_de": "TRX Seitstütz",
+      "name_es": "Plancha Lateral en TRX",
+      "description_en": "A side plank with both feet suspended in TRX cradles, intensifying the demand on the obliques.",
+      "description_de": "Eine seitliche Plank-Variante mit den Füßen im Suspension Trainer für schräge Bauchmuskeln und Rumpfstabilität.",
+      "description_es": "Una plancha lateral con los pies en el TRX, que trabaja los oblicuos y la estabilidad de la cadera.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "suspension_trainer",
+      "body_part": "core",
       "primary_muscles": [
-        "pectoralis_major",
-        "triceps_brachii"
+        "obliques",
+        "transverse_abdominis"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "gluteus_medius",
+        "lateral_deltoid"
       ],
       "goals": [
         "hypertrophy",
-        "endurance"
+        "strength"
       ],
       "tags": [
-        "push_day",
-        "calisthenics",
+        "lower_back_safe",
         "knee_safe",
         "no_axial_load",
-        "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "push-up",
+      "variation_group": "plank",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Start in a high plank position with hands shoulder-width apart.",
-        "Lower your body until your chest nearly touches the floor.",
-        "Push back up to the starting position.",
-        "Keep your body in a straight line throughout.",
-        "Repeat."
+        "Place both feet in the TRX foot cradles and lie on your side.",
+        "Prop up on your bottom forearm with your elbow under your shoulder.",
+        "Lift your hips so your body forms a straight line.",
+        "Stack your top foot over the bottom foot.",
+        "Hold the position while breathing steadily.",
+        "Lower and switch sides after the set."
       ],
       "instructions_de": [
-        "Beginne in der hohen Plank-Position, Hände schulterbreit.",
-        "Senke deinen Körper, bis die Brust fast den Boden berührt.",
-        "Drücke dich zurück in die Ausgangsposition.",
-        "Halte deinen Körper die ganze Zeit in einer geraden Linie.",
-        "Wiederhole."
+        "Lege beide Füße in die TRX-Fußschlaufen und leg dich seitlich hin.",
+        "Stütze dich auf dem unteren Unterarm ab, Ellbogen unter der Schulter.",
+        "Hebe die Hüfte, sodass dein Körper eine gerade Linie bildet.",
+        "Stapele den oberen Fuß über den unteren.",
+        "Halte die Position und atme gleichmäßig.",
+        "Senke dich und wechsle nach dem Satz die Seite."
       ],
       "instructions_es": [
-        "Comienza en posición de plancha alta con las manos a la anchura de los hombros.",
-        "Baja el cuerpo hasta que el pecho casi toque el suelo.",
-        "Empuja hacia arriba hasta la posición inicial.",
-        "Mantén el cuerpo en línea recta en todo momento.",
-        "Repite."
+        "Coloca ambos pies en los soportes del TRX y recuéstate de lado.",
+        "Apóyate en el antebrazo inferior con el codo bajo el hombro.",
+        "Eleva las caderas de modo que el cuerpo forme una línea recta.",
+        "Apila el pie superior sobre el pie inferior.",
+        "Mantén la posición respirando de forma constante.",
+        "Baja y cambia de lado al terminar la serie."
       ],
       "tips_en": [
-        "Tuck your elbows toward your body rather than flaring them out wide.",
-        "Brace your core and squeeze your glutes to prevent sagging hips.",
-        "Keep your neck neutral by gazing slightly ahead of your hands."
+        "Brace your obliques before lifting your hips off the floor.",
+        "Do not let your hips drop toward the floor.",
+        "Press the forearm into the floor to keep the shoulder active."
       ],
       "tips_de": [
-        "Spanne Bauch und Gesäß an, damit die Hüfte nicht durchhängt.",
-        "Lass die Ellbogen nicht weit nach außen wandern.",
-        "Halte den Nacken neutral und schaue zum Boden."
+        "Drücke den Unterarm aktiv in den Boden für eine stabile Schulter.",
+        "Lass die Hüfte während des Haltens nicht absinken.",
+        "Spanne das Gesäß an, um die Körperlinie zu sichern."
       ],
       "tips_es": [
-        "Aprieta el abdomen y los glúteos para evitar que la cadera caiga.",
-        "No abras los codos en exceso; mantenlos cerca del torso.",
-        "Mantén el cuello neutro mirando al suelo."
+        "Coloca el codo justo debajo del hombro de apoyo.",
+        "Eleva la cadera hasta formar una línea recta.",
+        "Respira de forma constante y cambia de lado al terminar."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/push-up-start.webp",
-          "peak": "images/flat/push-up-peak.webp"
+          "main": "images/flat/trx-side-plank-main.webp"
         }
       }
     },
     {
-      "id": "rear-delt-fly",
-      "name_en": "Rear Delt Fly",
-      "name_de": "Hinterer Deltamuskel Fly",
-      "name_es": "Apertura de Deltoides Posterior",
-      "description_en": "An isolation movement targeting the posterior deltoids and upper back.",
-      "description_de": "Eine Isolationsübung für den posterioren Deltoideus und den oberen Rücken.",
-      "description_es": "Un movimiento de aislamiento que trabaja los deltoides posteriores y la parte superior de la espalda.",
+      "id": "trx-squat",
+      "name_en": "TRX Squat",
+      "name_de": "TRX Kniebeuge",
+      "name_es": "Sentadilla TRX",
+      "description_en": "This bodyweight compound exercise utilizes a suspension trainer to assist in performing a squat, effectively targeting the quadriceps, glutes, and hamstrings for lower body strength and stability.",
+      "description_de": "Diese Verbundübung mit dem eigenen Körpergewicht nutzt einen Schlingentrainer, um eine Kniebeuge zu unterstützen und effektiv Quadrizeps, Gesäß und Oberschenkelrückseite zu trainieren.",
+      "description_es": "Este ejercicio compuesto de peso corporal utiliza un entrenador de suspensión para asistir en la realización de una sentadilla, trabajando eficazmente cuádriceps, glúteos e isquiotibiales.",
       "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "force_type": "push",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "equipment": "suspension_trainer",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "posterior_deltoid",
-        "rhomboids"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "trapezius"
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "endurance"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe",
-        "requires_bench"
+        "leg_day",
+        "calisthenics"
       ],
-      "variation_group": "reverse-fly",
+      "variation_group": "squat",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Hold dumbbells and hinge forward at the hips.",
-        "With a slight bend in elbows, raise the dumbbells out to the sides.",
-        "Squeeze your shoulder blades at the top.",
-        "Lower with control.",
-        "Repeat."
+        "Stand facing the anchor point, holding the handles with palms facing each other, arms extended.",
+        "Lean back slightly, keeping your body straight and core engaged, with feet shoulder-width apart.",
+        "Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting in a chair.",
+        "Descend until your thighs are parallel to the floor or as deep as comfortable, maintaining tension on the straps.",
+        "Drive through your heels to return to the starting position, extending your hips and knees fully."
       ],
       "instructions_de": [
-        "Halte Kurzhanteln und beuge dich an der Hüfte vor.",
-        "Hebe die Kurzhanteln mit leicht gebeugten Ellbogen bogenförmig zur Seite.",
-        "Ziehe die Schulterblätter oben zusammen.",
-        "Senke kontrolliert.",
-        "Wiederhole."
+        "Stelle dich mit Blick zum Ankerpunkt hin, halte die Griffe mit den Handflächen zueinander und strecke die Arme aus.",
+        "Lehne dich leicht zurück, halte deinen Körper gerade und den Rumpf angespannt, die Füße schulterbreit auseinander.",
+        "Beginne die Kniebeuge, indem du die Hüften nach hinten schiebst und die Knie beugst, als würdest du dich auf einen Stuhl setzen.",
+        "Gehe so tief, bis deine Oberschenkel parallel zum Boden sind oder so tief wie angenehm, halte dabei Spannung auf den Gurten.",
+        "Drücke dich durch die Fersen zurück in die Ausgangsposition und strecke Hüften und Knie vollständig."
       ],
       "instructions_es": [
-        "Sostén las mancuernas e inclínate hacia adelante desde las caderas.",
-        "Con una ligera flexión en los codos, eleva las mancuernas hacia los lados.",
-        "Aprieta las escápulas en la parte superior.",
-        "Baja con control.",
-        "Repite."
+        "Párate mirando hacia el punto de anclaje, sosteniendo las asas con las palmas enfrentadas y los brazos extendidos.",
+        "Inclínate ligeramente hacia atrás, manteniendo tu cuerpo recto y el core activado, con los pies al ancho de los hombros.",
+        "Inicia la sentadilla empujando las caderas hacia atrás y doblando las rodillas, bajando tu cuerpo como si te sentaras en una silla.",
+        "Desciende hasta que tus muslos estén paralelos al suelo o tan profundo como te sea cómodo, manteniendo la tensión en las correas.",
+        "Impúlsate a través de los talones para volver a la posición inicial, extendiendo completamente las caderas y las rodillas."
       ],
       "tips_en": [
-        "Choose a light weight to keep the movement strict.",
-        "Avoid using momentum from the torso to swing the weights up.",
-        "Lead with your elbows rather than your hands."
+        "Keep your chest up and gaze forward throughout the movement to maintain a neutral spine.",
+        "Use the suspension trainer for assistance to control your descent and ascent, especially if new to squats.",
+        "Focus on pushing your knees out slightly to engage your glutes more effectively."
       ],
       "tips_de": [
-        "Wähle ein leichtes Gewicht, damit die hintere Schulter die Arbeit übernimmt.",
-        "Halte den Rücken gerade und die Vorbeuge über den ganzen Satz konstant.",
-        "Vermeide es, die Schultern zu den Ohren zu ziehen."
+        "Halte deine Brust oben und den Blick nach vorne, um die Wirbelsäule neutral zu halten.",
+        "Nutze den Schlingentrainer zur Unterstützung, um Abstieg und Aufstieg zu kontrollieren, besonders wenn du neu bei Kniebeugen bist.",
+        "Konzentriere dich darauf, die Knie leicht nach außen zu drücken, um die Gesäßmuskulatur effektiver zu aktivieren."
       ],
       "tips_es": [
-        "Elige un peso ligero para no usar impulso.",
-        "Mantén la espalda recta mientras estás inclinado hacia delante.",
-        "Lidera el movimiento con los codos, no con las manos."
+        "Mantén el pecho erguido y la mirada al frente durante todo el movimiento para mantener una columna vertebral neutra.",
+        "Usa el entrenador de suspensión para ayudarte a controlar el descenso y el ascenso, especialmente si eres nuevo en las sentadillas.",
+        "Concéntrate en empujar las rodillas ligeramente hacia afuera para activar los glúteos de manera más efectiva."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/rear-delt-fly-start.webp",
-          "peak": "images/flat/rear-delt-fly-peak.webp"
+          "start": "images/flat/trx-squat-start.webp",
+          "peak": "images/flat/trx-squat-peak.webp"
         }
       }
     },
     {
-      "id": "reverse-curl",
-      "name_en": "Reverse Curl",
-      "name_de": "Reverse Curl",
-      "name_es": "Curl Inverso",
-      "description_en": "A barbell curl with an overhand grip targeting the brachialis and forearm extensors.",
-      "description_de": "Ein Langhantel-Curl im Oberhandgriff, der den Brachialis und die Unterarmstrecker beansprucht.",
-      "description_es": "Un curl con barra en agarre prono que trabaja el braquial y los extensores del antebrazo.",
+      "id": "trx-tricep-extension",
+      "name_en": "TRX Triceps Extension",
+      "name_de": "TRX Trizeps-Extension",
+      "name_es": "Extensión de Tríceps TRX",
+      "description_en": "This exercise targets the triceps brachii using a suspension trainer, focusing on elbow extension for upper arm development and strength.",
+      "description_de": "Diese Übung trainiert den Trizeps brachii mit einem Schlingentrainer und konzentriert sich auf die Ellbogenstreckung für die Entwicklung und Kraft der Oberarme.",
+      "description_es": "Este ejercicio trabaja el tríceps braquial utilizando un entrenador de suspensión, enfocándose en la extensión del codo para el desarrollo y la fuerza de la parte superior del brazo.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "barbell",
+      "difficulty": "intermediate",
+      "equipment": "suspension_trainer",
       "body_part": "upper_arms",
       "primary_muscles": [
-        "brachialis",
-        "forearm_extensors"
-      ],
-      "secondary_muscles": [
-        "biceps_brachii"
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
         "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "push_day",
+        "calisthenics"
       ],
-      "variation_group": "bicep-curl",
+      "variation_group": "overhead-tricep-extension",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand and hold a barbell with an overhand grip.",
-        "Curl the bar up toward your shoulders.",
-        "Lower under control.",
-        "Repeat."
+        "Stand facing the anchor point, holding the TRX handles with an overhand grip, palms facing down.",
+        "Lean forward, extending your arms straight out in front of you at shoulder height, creating tension in the straps.",
+        "Keeping your elbows high and fixed, bend them to lower your body by letting your hands move towards your temples.",
+        "Extend your elbows forcefully to push your body back to the starting position, squeezing your triceps.",
+        "Maintain a rigid plank position throughout the movement, engaging your core and glutes."
       ],
       "instructions_de": [
-        "Stehe und halte eine Langhantel im Oberhandgriff.",
-        "Curle die Stange in Richtung Schultern.",
-        "Senke kontrolliert.",
-        "Wiederhole."
+        "Stelle dich mit dem Gesicht zum Ankerpunkt, halte die TRX-Griffe im Obergriff, Handflächen nach unten.",
+        "Lehne dich nach vorne, strecke die Arme auf Schulterhöhe gerade vor dich aus und erzeuge Spannung in den Gurten.",
+        "Halte die Ellbogen hoch und fixiert, beuge sie, um deinen Körper abzusenken, indem du die Hände zu deinen Schläfen führst.",
+        "Strecke die Ellbogen kraftvoll, um deinen Körper zurück in die Ausgangsposition zu drücken, und spanne den Trizeps an.",
+        "Behalte während der gesamten Bewegung eine steife Plank-Position bei und spanne Rumpf und Gesäß an."
       ],
       "instructions_es": [
-        "Párate y sostén la barra con agarre prono.",
-        "Sube la barra hacia los hombros.",
-        "Baja con control.",
-        "Repite."
+        "Párate frente al punto de anclaje, sosteniendo las asas del TRX con un agarre por encima, las palmas hacia abajo.",
+        "Inclínate hacia adelante, extendiendo tus brazos rectos frente a ti a la altura de los hombros, creando tensión en las correas.",
+        "Manteniendo los codos altos y fijos, dóblalos para bajar tu cuerpo, llevando tus manos hacia tus sienes.",
+        "Extiende los codos con fuerza para empujar tu cuerpo de vuelta a la posición inicial, contrayendo tus tríceps.",
+        "Mantén una posición de plancha rígida durante todo el movimiento, activando tu core y glúteos."
       ],
       "tips_en": [
-        "Keep wrists straight.",
-        "Move through a full range of motion."
+        "Adjust your body angle to increase or decrease difficulty; the more horizontal, the harder the exercise.",
+        "Keep your elbows pointing forward and high to maximize triceps isolation and minimize shoulder involvement.",
+        "Control the eccentric (lowering) phase for better muscle engagement and growth."
       ],
       "tips_de": [
-        "Halte die Handgelenke gerade.",
-        "Führe die Bewegung durch den vollen Bewegungsumfang aus."
+        "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu erhöhen oder zu verringern; je horizontaler, desto schwieriger die Übung.",
+        "Halte deine Ellbogen nach vorne und hoch gerichtet, um die Trizeps-Isolation zu maximieren und die Schulterbeteiligung zu minimieren.",
+        "Kontrolliere die exzentrische (absenkende) Phase für eine bessere Muskelaktivierung und Wachstum."
       ],
       "tips_es": [
-        "Mantén las muñecas rectas.",
-        "Realiza el movimiento en un rango completo de movimiento."
+        "Ajusta el ángulo de tu cuerpo para aumentar o disminuir la dificultad; cuanto más horizontal, más difícil será el ejercicio.",
+        "Mantén los codos apuntando hacia adelante y altos para maximizar el aislamiento del tríceps y minimizar la participación del hombro.",
+        "Controla la fase excéntrica (descenso) para una mejor activación y crecimiento muscular."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/reverse-curl-start.webp",
-          "peak": "images/flat/reverse-curl-peak.webp"
+          "start": "images/flat/trx-tricep-extension-start.webp",
+          "peak": "images/flat/trx-tricep-extension-peak.webp"
         }
       }
     },
     {
-      "id": "reverse-lunge",
-      "name_en": "Reverse Lunge",
-      "name_de": "Rückwärts-Ausfallschritt",
-      "name_es": "Zancada Inversa",
-      "description_en": "A lunge variation stepping backward for better knee stability.",
-      "description_de": "Eine Ausfallschritt-Variante mit einem Schritt nach hinten für bessere Kniestabilität.",
-      "description_es": "Una variación de la zancada que da un paso hacia atrás para mayor estabilidad de rodilla.",
+      "id": "trx-y-fly",
+      "name_en": "TRX Y-Fly",
+      "name_de": "TRX Y-Fly",
+      "name_es": "TRX Y-Fly",
+      "description_en": "This suspension trainer exercise targets the posterior deltoids and trapezius, improving shoulder health and posture by strengthening the upper back.",
+      "description_de": "Diese Schlingentrainer-Übung stärkt die hinteren Deltamuskeln und den Trapezmuskel, verbessert die Schultergesundheit und die Haltung durch Kräftigung des oberen Rückens.",
+      "description_es": "Este ejercicio con el entrenador de suspensión fortalece los deltoides posteriores y el trapecio, mejorando la salud del hombro y la postura al fortalecer la parte superior de la espalda.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "compound",
+      "force_type": "pull",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "upper_legs",
+      "equipment": "suspension_trainer",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "posterior_deltoid",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "lateral_deltoid",
+        "rhomboids"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "mobility"
       ],
       "tags": [
-        "leg_day",
-        "shoulder_safe",
-        "lower_back_safe",
-        "no_axial_load",
-        "knee_safe"
+        "pull_day",
+        "calisthenics",
+        "shoulder_stability"
       ],
-      "variation_group": "lunge",
-      "is_unilateral": true,
+      "variation_group": "reverse-fly",
+      "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding dumbbells at your sides.",
-        "Step one leg back and lower your knee toward the floor.",
-        "Lower until your front thigh is parallel to the floor.",
-        "Push through your front heel to return to standing.",
-        "Repeat on both sides."
-      ],
-      "instructions_de": [
-        "Stehe mit Kurzhanteln seitlich am Körper.",
-        "Mache mit einem Bein einen Schritt nach hinten und senke das Knie Richtung Boden.",
-        "Senke dich, bis der vordere Oberschenkel parallel zum Boden ist.",
-        "Drücke durch die vordere Ferse zurück in den Stand.",
-        "Wiederhole auf beiden Seiten."
+        "Stand facing the anchor point, holding the handles with an overhand grip, palms facing each other.",
+        "Lean back, extending your arms straight in front of you, maintaining a plank position with your body.",
+        "Initiate the movement by pulling your shoulder blades together and down, forming a 'Y' shape with your body.",
+        "Keep your arms straight and elbows slightly bent, squeezing your shoulder blades at the top.",
+        "Slowly control the descent back to the starting position, resisting the pull of the straps."
+      ],
+      "instructions_de": [
+        "Stelle dich mit dem Gesicht zum Ankerpunkt und halte die Griffe im Obergriff, die Handflächen zeigen zueinander.",
+        "Lehne dich zurück, strecke deine Arme gerade nach vorne aus und halte deinen Körper in einer Plank-Position.",
+        "Beginne die Bewegung, indem du deine Schulterblätter zusammenziehst und nach unten ziehst, sodass dein Körper eine „Y“-Form bildet.",
+        "Halte deine Arme gestreckt und die Ellbogen leicht gebeugt, drücke die Schulterblätter am oberen Punkt zusammen.",
+        "Kontrolliere die Abwärtsbewegung langsam zurück in die Startposition und widerstehe dem Zug der Gurte."
       ],
       "instructions_es": [
-        "Párate sosteniendo mancuernas a los costados.",
-        "Da un paso hacia atrás con una pierna y baja la rodilla hacia el suelo.",
-        "Baja hasta que el muslo delantero quede paralelo al suelo.",
-        "Empuja con el talón delantero para volver a la posición de pie.",
-        "Repite en ambos lados."
+        "Párate frente al punto de anclaje, sujetando las asas con un agarre por encima, las palmas de las manos enfrentadas.",
+        "Inclínate hacia atrás, extendiendo los brazos rectos hacia adelante, manteniendo tu cuerpo en posición de plancha.",
+        "Inicia el movimiento juntando y bajando tus omóplatos, formando una \"Y\" con tu cuerpo.",
+        "Mantén los brazos rectos y los codos ligeramente flexionados, apretando los omóplatos en la parte superior.",
+        "Controla lentamente el descenso de vuelta a la posición inicial, resistiendo la tracción de las correas."
       ],
       "tips_en": [
-        "Keep the front knee tracking in line with your toes.",
-        "Stay upright through the torso rather than leaning forward.",
-        "Lower the back knee softly instead of dropping it to the floor."
+        "Adjust your body angle to modify difficulty: leaning further back increases the challenge.",
+        "Focus on retracting and depressing your shoulder blades throughout the movement.",
+        "Maintain a rigid core and straight body line to prevent sagging hips."
       ],
       "tips_de": [
-        "Halte den Oberkörper aufrecht und den Blick nach vorn.",
-        "Achte darauf, dass das vordere Knie über dem Fuß bleibt.",
-        "Mache einen ausreichend großen Schritt nach hinten, um stabil zu stehen."
+        "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu ändern: Weiteres Zurücklehnen erhöht die Herausforderung.",
+        "Konzentriere dich während der gesamten Bewegung auf das Zurückziehen und Absenken deiner Schulterblätter.",
+        "Halte einen stabilen Rumpf und eine gerade Körperlinie, um ein Absinken der Hüften zu verhindern."
       ],
       "tips_es": [
-        "Da el paso atrás lo bastante largo para que la rodilla delantera no pase del pie.",
-        "Mantén el torso erguido y las mancuernas pegadas al cuerpo.",
-        "Completa el mismo número de repeticiones con cada pierna."
+        "Ajusta el ángulo de tu cuerpo para modificar la dificultad: inclinarte más hacia atrás aumenta el desafío.",
+        "Concéntrate en la retracción y depresión de tus omóplatos durante todo el movimiento.",
+        "Mantén un core rígido y una línea corporal recta para evitar que las caderas se caigan."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/reverse-lunge-start.webp",
-          "peak": "images/flat/reverse-lunge-peak.webp"
+          "start": "images/flat/trx-y-fly-start.webp",
+          "peak": "images/flat/trx-y-fly-peak.webp"
         }
       }
     },
     {
-      "id": "ring-dips",
-      "name_en": "Ring Dips",
-      "name_de": "Ring Dips",
-      "name_es": "Fondos en Anillas",
-      "description_en": "A challenging bodyweight dip performed on gymnastic rings, demanding greater stabilization than bar dips.",
-      "description_de": "Ein anspruchsvolles Körpergewichts-Dip an Turnringen, der mehr Stabilisation erfordert als Dips an der Stange.",
-      "description_es": "Un fondo con el peso corporal desafiante realizado en anillas de gimnasia, que exige mayor estabilización que los fondos en barra.",
+      "id": "upright-row",
+      "name_en": "Barbell Upright Row",
+      "name_de": "Langhantel Hochziehen",
+      "name_es": "Remo al Mentón con Barra",
+      "description_en": "A compound pulling movement for the lateral deltoids and upper traps.",
+      "description_de": "Eine zusammengesetzte Zugbewegung für den seitlichen Deltamuskel und den oberen Trapezmuskel.",
+      "description_es": "Un movimiento de tirón compuesto para los deltoides laterales y el trapecio superior.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "advanced",
-      "equipment": "rings",
-      "body_part": "chest",
+      "difficulty": "intermediate",
+      "equipment": "barbell",
+      "body_part": "shoulders",
       "primary_muscles": [
-        "pectoralis_major",
-        "triceps_brachii"
+        "lateral_deltoid",
+        "trapezius"
       ],
       "secondary_muscles": [
-        "anterior_deltoid"
+        "anterior_deltoid",
+        "biceps_brachii"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "calisthenics",
         "knee_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "lower_back_safe",
+        "no_axial_load"
       ],
-      "variation_group": "dips",
+      "variation_group": "upright-row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Support yourself on the rings with arms locked out.",
-        "Lower your body by bending the elbows until upper arms are parallel to the ground.",
-        "Press back up to the starting position.",
+        "Stand holding a barbell with a shoulder-width overhand grip.",
+        "Pull the bar straight up along your body toward your chin.",
+        "Lead with your elbows, keeping them above your hands.",
+        "Lower the bar with control.",
         "Repeat."
       ],
       "instructions_de": [
-        "Stütze dich auf den Ringen mit gestreckten Armen.",
-        "Senke deinen Körper durch Beugen der Ellbogen, bis die Oberarme parallel zum Boden sind.",
-        "Drücke dich zurück in die Ausgangsposition.",
+        "Stehe mit schulterbreitem Obergriff an der Langhantel.",
+        "Ziehe die Stange gerade am Körper entlang zur Kinnhöhe.",
+        "Führe mit den Ellbogen, die stets über den Händen bleiben.",
+        "Senke die Stange kontrolliert.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Apóyate en las anillas con los brazos bloqueados.",
-        "Baja el cuerpo flexionando los codos hasta que los brazos queden paralelos al suelo.",
-        "Empuja hacia arriba hasta la posición inicial.",
+        "Párate sosteniendo una barra con un agarre en pronación a la anchura de los hombros.",
+        "Tira de la barra hacia arriba a lo largo del cuerpo en dirección al mentón.",
+        "Lidera con los codos, manteniéndolos por encima de las manos.",
+        "Baja la barra de forma controlada.",
         "Repite."
       ],
       "tips_en": [
-        "Keep the rings close to your body.",
-        "Turn the rings out at the top for additional chest activation."
+        "Use a lighter weight if you feel pinching in your shoulders.",
+        "Avoid bending your wrists excessively as the bar rises.",
+        "Avoid swinging or using your legs to heave the weight up."
       ],
       "tips_de": [
-        "Halte die Ringe nah am Körper.",
-        "Drehe die Ringe oben nach außen für zusätzliche Brustaktivierung."
+        "Vermeide Schwung aus den Beinen beim Hochziehen.",
+        "Halte die Handgelenke möglichst gerade und entspannt.",
+        "Reduziere die Zughöhe, wenn du Druck in den Schultern spürst."
       ],
       "tips_es": [
-        "Mantén las anillas cerca del cuerpo.",
-        "Gira las anillas hacia afuera en la parte superior para mayor activación del pecho."
+        "Sube la barra pegada al cuerpo hacia la barbilla.",
+        "Guía el movimiento con los codos por encima de las manos.",
+        "Baja la barra de forma controlada en cada repetición."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/ring-dips-start.webp",
-          "peak": "images/flat/ring-dips-peak.webp"
+          "start": "images/flat/upright-row-start.webp",
+          "peak": "images/flat/upright-row-peak.webp"
         }
       }
     },
     {
-      "id": "ring-face-pull",
-      "name_en": "Ring Face Pull",
-      "name_de": "Ring Face Pull",
-      "name_es": "Face Pull en Anillas",
-      "description_en": "A face pull using gymnastic rings for adjustable resistance and improved shoulder health.",
-      "description_de": "Ein Face Pull an Turnringen für einstellbaren Widerstand und verbesserte Schultergesundheit.",
-      "description_es": "Un face pull en anillas de gimnasia para resistencia ajustable y mejora de la salud del hombro.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "upward-dog",
+      "name_en": "Upward-Facing Dog",
+      "name_de": "Heraufschauender Hund",
+      "name_es": "Perro Boca Arriba",
+      "description_en": "A prone backbend on straight arms with the thighs lifted off the floor, so the arms and back extensors hold the chest open and the spine long.",
+      "description_de": "Eine Rückbeuge in Bauchlage auf gestreckten Armen mit abgehobenen Oberschenkeln: Arme und Rückenstrecker halten die Brust offen und die Wirbelsäule lang.",
+      "description_es": "Una extensión boca abajo sobre los brazos estirados con los muslos despegados del suelo, donde los brazos y los extensores de la espalda mantienen el pecho abierto y la columna larga.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "rings",
-      "body_part": "back",
+      "body_part": "core",
       "primary_muscles": [
-        "posterior_deltoid",
-        "rhomboids"
+        "erector_spinae",
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "trapezius"
+        "gluteus_maximus",
+        "pectoralis_major"
       ],
       "goals": [
-        "hypertrophy",
-        "rehabilitation"
+        "mobility"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "reverse-fly",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Grip the rings and lean back so your body is at an angle.",
-        "Pull the rings toward your face, flaring elbows to the sides.",
-        "Hold briefly, then return.",
-        "Repeat."
+        "Lie face down with the hands beside the lower ribs and the tops of the feet on the floor.",
+        "Press the hands down and straighten the arms, lifting the chest and then the thighs off the mat.",
+        "Draw the shoulders back and down and keep the neck long.",
+        "Hold the position for the prescribed time with only the hands and the tops of the feet on the floor.",
+        "Bend the arms and lower down under control."
       ],
       "instructions_de": [
-        "Greife die Ringe und lehne dich zurück, bis der Körper in einem Winkel ist.",
-        "Ziehe die Ringe zum Gesicht und weite die Ellbogen seitlich auf.",
-        "Kurz halten, dann zurückführen.",
-        "Wiederhole."
+        "Leg dich auf den Bauch, die Hände neben die unteren Rippen, die Fußrücken am Boden.",
+        "Druck die Hände in den Boden und streck die Arme, sodass zuerst die Brust und dann die Oberschenkel abheben.",
+        "Zieh die Schultern nach hinten unten und halte den Nacken lang.",
+        "Halte die Position für die vorgegebene Zeit - nur Hände und Fußrücken berühren den Boden.",
+        "Beug die Arme und senk dich kontrolliert ab."
       ],
       "instructions_es": [
-        "Agarra las anillas e inclínate hacia atrás de modo que el cuerpo quede en ángulo.",
-        "Jala las anillas hacia la cara, abriendo los codos hacia los lados.",
-        "Mantén brevemente y luego regresa.",
-        "Repite."
+        "Túmbate boca abajo con las manos junto a las costillas bajas y el empeine apoyado en el suelo.",
+        "Presiona las manos y estira los brazos, elevando primero el pecho y después los muslos de la esterilla.",
+        "Lleva los hombros atrás y abajo y mantén el cuello largo.",
+        "Mantén la posición durante el tiempo indicado con solo las manos y el empeine en el suelo.",
+        "Flexiona los brazos y baja de forma controlada."
       ],
       "tips_en": [
-        "Adjust your body angle to control difficulty.",
-        "Externally rotate your arms at the top."
+        "Keep the shoulders over the wrists rather than behind them.",
+        "Press the tops of the feet down; that is what lifts the thighs.",
+        "If the thighs cannot lift, stay in cobra instead of forcing the position."
       ],
       "tips_de": [
-        "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu regulieren.",
-        "Drehe die Arme oben nach außen."
+        "Halte die Schultern über den Handgelenken, nicht dahinter.",
+        "Druck die Fußrücken in den Boden - das ist es, was die Oberschenkel hebt.",
+        "Heben die Oberschenkel nicht ab, bleib in der Kobra, statt die Position zu erzwingen."
       ],
       "tips_es": [
-        "Ajusta el ángulo del cuerpo para controlar la dificultad.",
-        "Rota los brazos externamente en la parte superior."
+        "Mantén los hombros sobre las muñecas en lugar de por detrás de ellas.",
+        "Presiona el empeine contra el suelo; eso es lo que eleva los muslos.",
+        "Si los muslos no pueden despegarse, quédate en la cobra en lugar de forzar la posición."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/ring-face-pull-start.webp",
-          "peak": "images/flat/ring-face-pull-peak.webp"
+          "main": "images/flat/upward-dog-main.webp"
         }
       }
     },
     {
-      "id": "romanian-deadlift",
-      "name_en": "Romanian Deadlift",
-      "name_de": "Rumänisches Kreuzheben",
-      "name_es": "Peso Muerto Rumano",
-      "description_en": "A hip-hinge movement emphasizing the hamstrings and glutes.",
-      "description_de": "Eine Hüftscharnierübung mit Schwerpunkt auf Beinbeugern und Gesäßmuskeln.",
-      "description_es": "Un movimiento de bisagra de cadera que enfatiza los isquiotibiales y los glúteos.",
+      "id": "v-bar-lat-pulldown",
+      "name_en": "V-Bar Lat Pulldown",
+      "name_de": "V-Griff Latziehen",
+      "name_es": "Jalón al Pecho con Barra en V",
+      "description_en": "A neutral-grip pulldown performed with a narrow V-handle, maximizing lat stretch and allowing a deeper contraction.",
+      "description_de": "Ein Latziehen mit Neutralgriff am schmalen V-Griff, das die Lat-Dehnung maximiert und eine tiefere Kontraktion ermöglicht.",
+      "description_es": "Un jalón con agarre neutro realizado con una barra en V estrecha, maximizando el estiramiento del dorsal y permitiendo una contracción más profunda.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_legs",
+      "difficulty": "beginner",
+      "equipment": "lat_pulldown_machine",
+      "body_part": "back",
       "primary_muscles": [
-        "gluteus_maximus",
-        "hamstrings"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "erector_spinae"
+        "biceps_brachii",
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "leg_day",
-        "knee_safe",
-        "shoulder_safe"
+        "pull_day",
+        "shoulder_safe",
+        "lower_back_safe"
       ],
-      "variation_group": "deadlift",
+      "variation_group": "lat-pulldown",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand holding a barbell at hip level with an overhand grip.",
-        "Hinge at the hips, pushing them back while keeping legs nearly straight.",
-        "Lower the bar along your legs until you feel a hamstring stretch.",
-        "Drive your hips forward to return to standing.",
-        "Repeat."
+        "Attach a V-bar (double-D handle) to a lat pulldown cable.",
+        "Sit with the thighs secured under the pad and grip the handle, palms facing each other.",
+        "Begin with the arms fully extended overhead.",
+        "Pull the handle down to the sternum by driving the elbows down and slightly back.",
+        "Squeeze the lats at the bottom, then return slowly under control.",
+        "Repeat for the recommended number of repetitions."
       ],
       "instructions_de": [
-        "Stehe mit einer Langhantel auf Hüfthöhe im Oberhandgriff.",
-        "Schiebe die Hüfte nach hinten und beuge dich vor, Beine fast gestreckt.",
-        "Senke die Stange an den Beinen entlang, bis du eine Dehnung in den Beinbeugern spürst.",
-        "Drücke die Hüfte nach vorne zurück in den Stand.",
-        "Wiederhole."
+        "Befestige einen V-Griff (Doppel-D-Griff) am Kabelzug.",
+        "Setze dich mit gesicherten Oberschenkeln unter die Polster und greife den Griff, Handflächen einander zugewandt.",
+        "Beginne mit vollständig ausgestreckten Armen über dem Kopf.",
+        "Ziehe den Griff zum Brustbein, indem du die Ellbogen nach unten und leicht nach hinten führst.",
+        "Spanne die Lats unten an und kehre langsam und kontrolliert zurück.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Párate sosteniendo la barra a la altura de las caderas con agarre prono.",
-        "Bisagra en las caderas empujándolas hacia atrás mientras mantienes las piernas casi rectas.",
-        "Baja la barra a lo largo de las piernas hasta sentir el estiramiento de los isquiotibiales.",
-        "Empuja las caderas hacia adelante para volver a la posición de pie.",
-        "Repite."
+        "Coloca una barra en V (mango doble-D) en el cable de jalón al pecho.",
+        "Siéntate con los muslos asegurados bajo el pad y agarra el mango con las palmas enfrentadas.",
+        "Comienza con los brazos completamente extendidos por encima de la cabeza.",
+        "Tira del mango hacia el esternón empujando los codos hacia abajo y ligeramente hacia atrás.",
+        "Aprieta los dorsales en la posición inferior y sube lentamente de forma controlada.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Keep your spine neutral and avoid rounding the lower back.",
-        "Maintain the same slight knee bend for the entire rep.",
-        "Go only as deep as your hamstring flexibility allows."
+        "The neutral grip is easier on the shoulders than pronated or supinated grips.",
+        "Imagine pulling your ribs toward your hips — think lats, not arms."
       ],
       "tips_de": [
-        "Vermeide ein Einrunden des unteren Rückens.",
-        "Halte den Kniewinkel über die gesamte Bewegung konstant.",
-        "Strecke die Hüfte am Ende vollständig, ohne ins Hohlkreuz zu fallen."
+        "Der Neutralgriff schont die Schultern mehr als der Über- oder Untergriff.",
+        "Stelle dir vor, die Rippen zu den Hüften zu ziehen – denke an den Latissimus, nicht die Arme."
       ],
       "tips_es": [
-        "No redondees la espalda baja; mantén la columna neutra.",
-        "Baja solo hasta donde llegues sin perder la postura.",
-        "Aprieta los dorsales para mantener la barra cerca del cuerpo."
+        "El agarre neutro es más suave con los hombros que los agarres en pronación o supinación.",
+        "Imagina que acercas las costillas hacia las caderas: piensa en los dorsales, no en los brazos."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/romanian-deadlift-start.webp",
-          "peak": "images/flat/romanian-deadlift-peak.webp"
+          "start": "images/flat/v-bar-lat-pulldown-start.webp",
+          "peak": "images/flat/v-bar-lat-pulldown-peak.webp"
         }
       }
     },
     {
-      "id": "russian-twist",
-      "name_en": "Russian Twist",
-      "name_de": "Russian Twist",
-      "name_es": "Giro Ruso",
-      "description_en": "A rotational core exercise targeting the obliques.",
-      "description_de": "Eine Rotationsübung für den Rumpf, die die Obliques beansprucht.",
-      "description_es": "Un ejercicio de core rotacional que trabaja los oblicuos.",
+      "id": "v-bar-tricep-pushdown",
+      "name_en": "V-Bar Tricep Pushdown",
+      "name_de": "V-Griff Trizepsdrücken",
+      "name_es": "Extensión de Tríceps en Polea con Barra en V",
+      "description_en": "A cable tricep pushdown using a V-handle, which locks the wrists in a pronated, slightly-angled position and loads the lateral head.",
+      "description_de": "Ein Kabel-Trizepsdrücken mit V-Griff, der die Handgelenke in einer pronierten, leicht angewinkelten Position fixiert und den lateralen Kopf belastet.",
+      "description_es": "Una extensión de tríceps en polea con barra en V que fija las muñecas en posición pronada y ligeramente angulada, cargando la cabeza lateral.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "isolation",
       "difficulty": "beginner",
-      "body_part": "core",
+      "equipment": "cable",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "obliques",
-        "rectus_abdominis"
-      ],
-      "secondary_muscles": [
-        "hip_flexors"
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "core",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "arm_day"
       ],
-      "variation_group": "crunch",
+      "variation_group": "tricep-pushdown",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Sit on the floor with knees bent, lean back slightly.",
-        "Hold your hands together or hold a weight at chest level.",
-        "Rotate your torso to one side, then the other.",
-        "Keep your core braced throughout.",
-        "Repeat."
-      ],
-      "instructions_de": [
-        "Setze dich auf den Boden, Knie gebeugt, leicht nach hinten gelehnt.",
-        "Verschränke die Hände oder halte ein Gewicht auf Brusthöhe.",
-        "Rotiere den Oberkörper zu einer Seite, dann zur anderen.",
-        "Halte den Rumpf die ganze Zeit angespannt.",
-        "Wiederhole."
-      ],
-      "instructions_es": [
-        "Siéntate en el suelo con las rodillas flexionadas e inclínate ligeramente hacia atrás.",
-        "Junta las manos o sostén un peso a la altura del pecho.",
-        "Rota el torso hacia un lado, luego hacia el otro.",
-        "Mantén el core apretado en todo momento.",
-        "Repite."
+        "Attach a V-bar handle to a high cable pulley.",
+        "Stand facing the stack and grip the V-bar with both hands, palms down.",
+        "Start with the elbows tucked to the sides, forearms parallel to the floor.",
+        "Press the handle down until the arms are fully extended.",
+        "Squeeze the triceps, then return under control to the starting position.",
+        "Repeat for the recommended number of repetitions."
+      ],
+      "instructions_de": [
+        "Befestige einen V-Griff am oberen Kabelzug.",
+        "Stehe vor dem Gewichtsturm und greife den V-Griff mit beiden Händen, Handflächen nach unten.",
+        "Beginne mit an den Seiten anliegenden Ellbogen und Unterarmen parallel zum Boden.",
+        "Drücke den Griff nach unten, bis die Arme vollständig gestreckt sind.",
+        "Spanne den Trizeps an und kehre dann kontrolliert zur Startposition zurück.",
+        "Wiederhole für die empfohlene Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Coloca una barra en V en la polea alta.",
+        "Párate frente a la pila y agarra la barra en V con ambas manos, palmas hacia abajo.",
+        "Comienza con los codos pegados a los costados y los antebrazos paralelos al suelo.",
+        "Empuja el mango hacia abajo hasta que los brazos estén completamente extendidos.",
+        "Aprieta los tríceps y vuelve de forma controlada a la posición inicial.",
+        "Repite el número de repeticiones recomendado."
       ],
       "tips_en": [
-        "Rotate from the torso rather than just swinging the arms.",
-        "Keep your chest lifted and your spine long as you twist.",
-        "Move at a controlled tempo instead of racing through reps."
+        "Keep the elbows pinned to the sides the entire set.",
+        "Don't lean into the bar; a small forward lean is fine, but let the triceps do the work."
       ],
       "tips_de": [
-        "Rotiere aus der Körpermitte, nicht nur mit den Armen.",
-        "Halte den Rücken lang, statt ihn einzurunden.",
-        "Atme mit jeder Drehung bewusst aus."
+        "Halte die Ellbogen während des gesamten Satzes an den Seiten.",
+        "Lehn dich nicht in die Stange; eine leichte Vorneigung ist in Ordnung, aber lass den Trizeps die Arbeit machen."
       ],
       "tips_es": [
-        "Gira desde el torso, no solo con los brazos.",
-        "Mantén la espalda recta aunque estés ligeramente reclinado.",
-        "Hazlo lento y controlado; la velocidad resta trabajo a los oblicuos."
+        "Mantén los codos pegados a los costados durante toda la serie.",
+        "No te apoyes en la barra; una pequeña inclinación hacia adelante está bien, pero deja que los tríceps hagan el trabajo."
       ],
-      "met": 3.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/russian-twist-start.webp",
-          "peak": "images/flat/russian-twist-peak.webp"
+          "start": "images/flat/v-bar-tricep-pushdown-start.webp",
+          "peak": "images/flat/v-bar-tricep-pushdown-peak.webp"
         }
       }
     },
     {
-      "id": "seated-calf-raise",
-      "name_en": "Seated Calf Raise",
-      "name_de": "Sitzende Wadenübung",
-      "name_es": "Elevación de Talones Sentado",
-      "description_en": "A machine calf raise performed seated to specifically target the soleus muscle.",
-      "description_de": "Eine Maschinen-Wadenübung im Sitzen, die gezielt den Soleus beansprucht.",
-      "description_es": "Una elevación de talones en máquina realizada sentado para trabajar específicamente el músculo sóleo.",
+      "id": "v-sit",
+      "name_en": "V-Sit",
+      "name_de": "V-Sitz",
+      "name_es": "Posición en V",
+      "description_en": "A static core hold balancing on the sit bones with the legs and torso lifted into a V, challenging the abdominals and hip flexors.",
+      "description_de": "Ein statischer Rumpf-Halt im Gleichgewicht auf den Sitzbeinhöckern, bei dem Beine und Oberkörper zu einem V angehoben werden und Bauchmuskeln sowie Hüftbeuger fordern.",
+      "description_es": "Un sostén estático del core en equilibrio sobre los isquiones, con las piernas y el torso elevados formando una V, que exige a los abdominales y los flexores de cadera.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "seated_calf_raise_machine",
-      "body_part": "lower_legs",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
       "primary_muscles": [
-        "soleus"
+        "hip_flexors",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "gastrocnemius"
+        "obliques",
+        "quadriceps"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "leg_day",
         "knee_safe",
         "shoulder_safe",
         "no_axial_load",
         "lower_back_safe"
       ],
-      "variation_group": "calf-raise",
+      "variation_group": "static-hold",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit at a calf raise machine with the pads resting on your thighs.",
-        "Lower your heels as far as possible.",
-        "Raise up onto your toes.",
-        "Lower under control.",
-        "Repeat."
+        "Sit on the floor with your legs extended in front of you.",
+        "Lean back slightly and lift your legs off the floor.",
+        "Reach your arms forward so your body forms a V shape.",
+        "Balance on your sit bones with core tight.",
+        "Hold the position while breathing steadily.",
+        "Lower your legs and torso to exit."
       ],
       "instructions_de": [
-        "Setze dich ans Wadengerät, Polster auf den Oberschenkeln.",
-        "Senke die Fersen so weit wie möglich.",
-        "Hebe dich auf die Zehenspitzen.",
-        "Senke kontrolliert.",
-        "Wiederhole."
+        "Sitze auf dem Boden mit nach vorn gestreckten Beinen.",
+        "Lehne dich leicht zurück und hebe die Beine vom Boden.",
+        "Strecke die Arme nach vorn, sodass dein Körper ein V bildet.",
+        "Balanciere auf den Sitzbeinhöckern mit fest angespanntem Rumpf.",
+        "Halte die Position und atme ruhig weiter.",
+        "Senke Beine und Oberkörper ab, um die Übung zu beenden."
       ],
       "instructions_es": [
-        "Siéntate en la máquina de elevación de talones con los pads apoyados en los muslos.",
-        "Baja los talones lo más posible.",
-        "Elévate sobre las puntas de los pies.",
-        "Baja con control.",
-        "Repite."
+        "Siéntate en el suelo con las piernas extendidas frente a ti.",
+        "Inclínate ligeramente hacia atrás y eleva las piernas del suelo.",
+        "Extiende los brazos hacia adelante para que el cuerpo forme una V.",
+        "Equilíbrate sobre los isquiones con el core firme.",
+        "Mantén la posición respirando de forma constante.",
+        "Baja las piernas y el torso para salir."
       ],
       "tips_en": [
-        "Seated position pre-stretches the soleus.",
-        "Use a full range of motion."
+        "Keep your chest lifted and spine long rather than rounding the back.",
+        "Bend the knees if you cannot hold straight legs yet."
       ],
       "tips_de": [
-        "Die Sitzposition dehnt den Soleus vor.",
-        "Nutze den vollen Bewegungsumfang."
+        "Halte die Brust aufgerichtet und die Wirbelsäule lang, statt den Rücken zu runden.",
+        "Beuge die Knie, wenn du die Beine noch nicht gestreckt halten kannst."
       ],
       "tips_es": [
-        "La posición sentada pre-estira el sóleo.",
-        "Utiliza un rango completo de movimiento."
+        "Mantén el pecho elevado y la columna larga en lugar de redondear la espalda.",
+        "Flexiona las rodillas si aún no puedes mantener las piernas estiradas."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/seated-calf-raise-start.webp",
-          "peak": "images/flat/seated-calf-raise-peak.webp"
+          "main": "images/flat/v-sit-main.webp"
         }
       }
     },
     {
-      "id": "seated-db-press",
-      "name_en": "Seated Dumbbell Shoulder Press",
-      "name_de": "Sitzende Kurzhantel-Schulterdrücken",
-      "name_es": "Press de Hombro con Mancuernas Sentado",
-      "description_en": "A seated pressing movement for the shoulders using dumbbells.",
-      "description_de": "Eine sitzende Drückbewegung für die Schultern mit Kurzhanteln.",
-      "description_es": "Un movimiento de press sentado para los hombros usando mancuernas.",
+      "id": "v-ups",
+      "name_en": "V Ups",
+      "name_de": "V-Ups",
+      "name_es": "V-Ups",
+      "description_en": "A dynamic core exercise raising the legs and torso together into a V shape, training the abs and hip flexors.",
+      "description_de": "Eine dynamische Rumpfübung, bei der du Beine und Oberkörper gleichzeitig zu einer V-Form anhebst und Bauchmuskeln sowie Hüftbeuger trainierst.",
+      "description_es": "Un ejercicio dinámico de core que eleva las piernas y el torso juntos formando una V, trabajando los abdominales y los flexores de la cadera.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "shoulders",
+      "body_part": "core",
       "primary_muscles": [
-        "anterior_deltoid",
-        "lateral_deltoid"
+        "hip_flexors",
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "trapezius",
-        "triceps_brachii"
+        "obliques",
+        "transverse_abdominis"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
-        "lower_back_safe",
+        "shoulder_safe",
         "no_axial_load",
-        "requires_bench"
+        "lower_back_safe"
       ],
-      "variation_group": "overhead-press",
+      "variation_group": "leg-raise",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Sit on a bench with back support, holding dumbbells at shoulder height.",
-        "Press the dumbbells overhead until arms are fully extended.",
-        "Lower the dumbbells back to shoulder level.",
-        "Repeat."
+        "Lie flat on your back with arms extended overhead and legs straight.",
+        "Simultaneously raise your legs and upper body toward each other.",
+        "Reach your hands toward your feet at the top, forming a V shape.",
+        "Keep your legs straight throughout the movement.",
+        "Lower both ends under control back to the floor.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Setze dich auf eine Bank mit Rückenlehne und halte Kurzhanteln auf Schulterhöhe.",
-        "Drücke die Kurzhanteln overhead, bis die Arme vollständig gestreckt sind.",
-        "Senke die Kurzhanteln zurück auf Schulterhöhe.",
-        "Wiederhole."
+        "Lege dich flach auf den Rücken, Arme über dem Kopf ausgestreckt, Beine gerade.",
+        "Hebe gleichzeitig Beine und Oberkörper aufeinander zu.",
+        "Greife oben mit den Händen zu den Füßen und forme ein V.",
+        "Halte die Beine während der gesamten Bewegung gestreckt.",
+        "Senke beide Enden kontrolliert zurück zum Boden.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en un banco con respaldo sosteniendo mancuernas a la altura de los hombros.",
-        "Empuja las mancuernas sobre la cabeza hasta extender completamente los brazos.",
-        "Baja las mancuernas de vuelta a la altura de los hombros.",
-        "Repite."
+        "Túmbate boca arriba con los brazos extendidos por encima de la cabeza y las piernas rectas.",
+        "Levanta simultáneamente las piernas y la parte superior del cuerpo hacia el centro.",
+        "Alcanza las manos hacia los pies en la parte superior, formando una V.",
+        "Mantén las piernas rectas durante todo el movimiento.",
+        "Baja ambos extremos de forma controlada hasta el suelo.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your lower back against the pad instead of arching excessively.",
-        "Avoid clanging the dumbbells together at the top.",
-        "Keep your forearms vertical under the dumbbells throughout the press."
+        "Keep your legs straight as you lift them.",
+        "Reach your hands toward your feet at the top.",
+        "Lower both ends under control rather than dropping flat."
       ],
       "tips_de": [
-        "Vermeide ein starkes Hohlkreuz und halte den Rücken an der Lehne.",
-        "Halte die Unterarme während der gesamten Bewegung senkrecht.",
-        "Nutze die Oberschenkel, um die Hanteln in die Startposition zu bringen."
+        "Halte die Beine gestreckt, während du sie anhebst.",
+        "Strecke die Hände oben Richtung Füße.",
+        "Senke beide Enden kontrolliert ab, statt flach fallen zu lassen."
       ],
       "tips_es": [
-        "No arquees la espalda baja; mantén el contacto con el respaldo.",
-        "Sube las mancuernas en línea recta, sin chocarlas arriba.",
-        "Exhala al empujar y mantén el core firme."
+        "Mantén las piernas estiradas mientras las elevas.",
+        "Lleva las manos hacia los pies en la parte alta.",
+        "Baja ambos extremos con control en lugar de dejarte caer plano."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/seated-db-press-start.webp",
-          "peak": "images/flat/seated-db-press-peak.webp"
+          "start": "images/flat/v-ups-start.webp",
+          "peak": "images/flat/v-ups-peak.webp"
         }
       }
     },
     {
-      "id": "shrug",
-      "name_en": "Barbell Shrug",
-      "name_de": "Langhantel Shrug",
-      "name_es": "Encogimiento con Barra",
-      "description_en": "An isolation movement for the upper trapezius.",
-      "description_de": "Eine Isolationsübung für den oberen Trapezmuskel.",
-      "description_es": "Un movimiento de aislamiento para el trapecio superior.",
-      "category": "strength",
-      "force_type": "pull",
-      "mechanic": "isolation",
+      "id": "walking",
+      "name_en": "Walking",
+      "name_de": "Gehen",
+      "name_es": "Caminar",
+      "description_en": "Unaided gait on level ground, keeping one foot in contact with the floor throughout, which makes it the lowest-impact way to accumulate aerobic work.",
+      "description_de": "Natürliches Gehen auf ebenem Boden, bei dem durchgehend ein Fuß Bodenkontakt hat — die gelenkschonendste Art, aerobe Arbeit zu sammeln.",
+      "description_es": "Marcha natural sobre terreno llano, manteniendo siempre un pie en contacto con el suelo, lo que la convierte en la forma de menor impacto de acumular trabajo aeróbico.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
       "difficulty": "beginner",
-      "equipment": "barbell",
-      "body_part": "shoulders",
+      "body_part": "full_body",
       "primary_muscles": [
-        "trapezius"
+        "gastrocnemius",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "rhomboids"
+        "gluteus_maximus",
+        "hamstrings",
+        "hip_flexors",
+        "soleus"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "endurance"
       ],
       "tags": [
+        "full_body",
+        "warm_up",
         "knee_safe",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "lower_back_safe"
       ],
-      "variation_group": "shrug",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding a barbell at arm's length with an overhand grip.",
-        "Shrug your shoulders straight up toward your ears.",
-        "Hold briefly at the top.",
-        "Lower your shoulders back down with control.",
-        "Repeat."
+        "Stand tall with your weight over the middle of your feet and your shoulders relaxed, not pulled back.",
+        "Step forward and land on your heel, then roll through the foot and push off the ball and toes.",
+        "Keep at least one foot on the ground at all times — as soon as both leave the floor you are running, not walking.",
+        "Let your arms swing naturally from the shoulder, opposite arm to opposite leg, with the elbows softly bent.",
+        "Look ahead rather than down at your feet, and breathe through a steady, repeatable rhythm.",
+        "Continue for the desired time or distance, picking a pace at which you could still hold a conversation."
       ],
       "instructions_de": [
-        "Stehe und halte eine Langhantel mit einem Obergriff in hängenden Armen.",
-        "Ziehe die Schultern gerade nach oben in Richtung Ohren.",
-        "Halte kurz oben inne.",
-        "Senke die Schultern kontrolliert wieder ab.",
-        "Wiederhole."
+        "Steh aufrecht, mit dem Gewicht über der Fußmitte und lockeren Schultern, die du nicht nach hinten ziehst.",
+        "Setz den Fuß nach vorn über die Ferse auf, roll dann über den Fuß ab und stoß dich über Ballen und Zehen ab.",
+        "Halt jederzeit mindestens einen Fuß am Boden — sobald beide gleichzeitig abheben, läufst du, statt zu gehen.",
+        "Lass die Arme locker aus der Schulter pendeln, gegengleich zum Bein, mit leicht gebeugten Ellenbogen.",
+        "Schau nach vorn statt auf die Füße und atme in einem ruhigen, gleichmäßigen Rhythmus.",
+        "Geh die gewünschte Zeit oder Distanz und wähl ein Tempo, bei dem du dich noch unterhalten könntest."
       ],
       "instructions_es": [
-        "De pie, sostén una barra a lo largo de los brazos con agarre en pronación.",
-        "Encoge los hombros directamente hacia las orejas.",
-        "Mantén brevemente en la parte superior.",
-        "Baja los hombros con control.",
-        "Repite."
+        "Ponte erguido, con el peso sobre la parte media de los pies y los hombros relajados, sin llevarlos hacia atrás.",
+        "Da un paso al frente y apoya primero el talón, luego rueda sobre el pie y empuja con la almohadilla y los dedos.",
+        "Mantén al menos un pie en el suelo en todo momento — en cuanto ambos se despegan estás corriendo, no caminando.",
+        "Deja que los brazos oscilen con naturalidad desde el hombro, brazo contrario a pierna contraria, con los codos ligeramente flexionados.",
+        "Mira al frente en lugar de a los pies y respira con un ritmo constante y sostenible.",
+        "Continúa el tiempo o la distancia deseados, eligiendo un ritmo al que todavía podrías mantener una conversación."
       ],
       "tips_en": [
-        "Avoid rolling the shoulders forward or backward at the top.",
-        "Keep your arms relaxed and let the traps do the work.",
-        "Keep your neck neutral instead of jutting the chin forward."
+        "Pace is the whole variable here. A stroll and a brisk walk are different training stimuli, so pick one deliberately instead of drifting.",
+        "Lengthen the push behind you rather than reaching further in front — overstriding lands you on a straight leg and brakes every step.",
+        "This is the one piece of conditioning you can do daily without needing to recover from it, which is what makes it worth programming rather than leaving to chance."
       ],
       "tips_de": [
-        "Halte die Arme gestreckt, die Schultern übernehmen die Arbeit.",
-        "Vermeide kreisende Bewegungen mit den Schultern.",
-        "Arbeite ohne Schwung aus den Beinen."
+        "Das Tempo ist hier die eigentliche Stellschraube. Ein Spaziergang und ein zügiger Gang sind zwei verschiedene Trainingsreize — entscheide dich bewusst für einen.",
+        "Verlängere den Abdruck nach hinten, statt weiter nach vorn zu greifen: ein zu langer Schritt landet auf gestrecktem Bein und bremst dich bei jedem Schritt aus.",
+        "Das ist die eine Ausdauereinheit, die du täglich machen kannst, ohne dich davon erholen zu müssen — genau deshalb lohnt es sich, sie einzuplanen statt dem Zufall zu überlassen."
       ],
       "tips_es": [
-        "Sube los hombros en vertical, sin hacer círculos.",
-        "No uses los brazos; los codos quedan extendidos todo el tiempo.",
-        "Evita impulsarte con las piernas para subir más peso."
+        "El ritmo lo es todo aquí. Un paseo y una caminata enérgica son estímulos distintos, así que elige uno a propósito en vez de dejarte llevar.",
+        "Alarga el empuje por detrás en lugar de estirar más hacia delante: la zancada larga te hace aterrizar con la pierna recta y frena cada paso.",
+        "Es el único trabajo de acondicionamiento que puedes hacer a diario sin necesitar recuperarte de él, y por eso merece la pena programarlo en vez de dejarlo al azar."
       ],
-      "met": 5.0,
+      "met": 3.5,
       "images": {
         "flat": {
-          "start": "images/flat/shrug-start.webp",
-          "peak": "images/flat/shrug-peak.webp"
+          "main": "images/flat/walking-main.webp"
         }
       }
     },
     {
-      "id": "side-lying-hip-abduction",
-      "name_en": "Side-Lying Hip Abduction",
-      "name_de": "Side-Lying Hip Abduction",
-      "name_es": "Abducción de Cadera Acostado de Lado",
-      "description_en": "A bodyweight isolation exercise targeting the gluteus medius and hip abductors.",
-      "description_de": "Eine Körpergewichts-Isolationsübung für den Gluteus medius und die Hüftabduktoren.",
-      "description_es": "Un ejercicio de aislamiento con peso corporal que trabaja el glúteo medio y los abductores de cadera.",
+      "id": "walking-lunge",
+      "name_en": "Walking Lunge",
+      "name_de": "Gehende Ausfallschritte",
+      "name_es": "Zancada Caminando",
+      "description_en": "A traveling lunge stepping forward leg over leg, training the quads and glutes with an added balance challenge.",
+      "description_de": "Ein gehender Ausfallschritt, bei dem du Bein für Bein nach vorne schreitest und Quadrizeps und Gesäßmuskeln mit zusätzlicher Balance-Herausforderung trainierst.",
+      "description_es": "Una zancada en movimiento que avanza pierna tras pierna, trabajando los cuádriceps y glúteos con un desafío de equilibrio adicional.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "abductors",
-        "gluteus_medius"
+        "gluteus_maximus",
+        "quadriceps"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hamstrings"
       ],
       "goals": [
         "hypertrophy",
-        "rehabilitation"
+        "strength"
       ],
       "tags": [
-        "leg_day",
-        "knee_safe",
         "shoulder_safe",
+        "lower_back_safe",
         "no_axial_load",
-        "lower_back_safe"
+        "knee_safe"
       ],
-      "variation_group": "hip-abduction",
+      "variation_group": "lunge",
       "is_unilateral": true,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie on your side with legs stacked.",
-        "Keep the bottom leg slightly bent.",
-        "Raise the top leg toward the ceiling.",
-        "Lower under control.",
-        "Repeat on both sides."
+        "Stand tall with feet hip-width apart and hands on hips.",
+        "Step one foot forward into a long lunge.",
+        "Lower until both knees are around 90 degrees.",
+        "Drive through the front heel and step the back foot forward.",
+        "Continue alternating legs as you walk forward.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich seitlich mit übereinanderliegenden Beinen hin.",
-        "Halte das untere Bein leicht gebeugt.",
-        "Hebe das obere Bein zur Decke.",
-        "Senke kontrolliert ab.",
-        "Wiederhole auf beiden Seiten."
+        "Stehe aufrecht mit hüftbreit gestellten Füßen und Händen auf den Hüften.",
+        "Tritt mit einem Fuß weit nach vorne in einen Ausfallschritt.",
+        "Senke dich ab, bis beide Knie etwa 90 Grad gebeugt sind.",
+        "Drücke durch die vordere Ferse und führe den hinteren Fuß nach vorne.",
+        "Wechsle die Beine kontinuierlich beim Vorwärtsgehen.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Acuéstate de lado con las piernas apiladas.",
-        "Mantén la pierna inferior ligeramente flexionada.",
-        "Eleva la pierna superior hacia el techo.",
-        "Baja con control.",
-        "Repite de ambos lados."
+        "Párate erguido con los pies separados al ancho de las caderas y las manos en las caderas.",
+        "Da un paso adelante largo con un pie en zancada.",
+        "Baja hasta que ambas rodillas estén en torno a 90 grados.",
+        "Empuja con el talón delantero y lleva el pie trasero hacia adelante.",
+        "Continúa alternando piernas al avanzar.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep hips stacked throughout.",
-        "Avoid tilting the pelvis."
+        "Lower until both knees reach about 90 degrees.",
+        "Keep your torso upright as you step.",
+        "Drive through your front heel to step forward smoothly."
       ],
       "tips_de": [
-        "Halte die Hüften übereinander.",
-        "Vermeide ein Kippen des Beckens."
+        "Senke ab, bis beide Knie etwa 90 Grad erreichen.",
+        "Halte den Oberkörper aufrecht, während du schreitest.",
+        "Treibe über die vordere Ferse, um flüssig nach vorne zu schreiten."
       ],
       "tips_es": [
-        "Mantén las caderas apiladas durante todo el ejercicio.",
-        "Evita inclinar la pelvis."
+        "Baja hasta que ambas rodillas formen unos 90 grados.",
+        "Mantén el torso erguido al dar el paso.",
+        "Impulsa con el talón delantero para avanzar con fluidez."
       ],
-      "met": 3.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/side-lying-hip-abduction-start.webp",
-          "peak": "images/flat/side-lying-hip-abduction-peak.webp"
+          "start": "images/flat/walking-lunge-start.webp",
+          "peak": "images/flat/walking-lunge-peak.webp"
         }
       }
     },
     {
-      "id": "side-plank",
-      "name_en": "Side Plank",
-      "name_de": "Side Plank",
-      "name_es": "Plancha Lateral",
-      "description_en": "A lateral plank variation targeting the obliques and lateral core.",
-      "description_de": "Eine seitliche Plank-Variation, die die schrägen Bauchmuskeln und die seitliche Körpermitte beansprucht.",
-      "description_es": "Una variación de plancha lateral que trabaja los oblicuos y el core lateral.",
+      "id": "wall-push-ups",
+      "name_en": "Wall Push Ups",
+      "name_de": "Wand-Push-Ups",
+      "name_es": "Push-Ups en Pared",
+      "description_en": "A beginner-friendly push-up performed standing against a wall, reducing load on the chest and arms.",
+      "description_de": "Eine einsteigerfreundliche Liegestütz-Variante an der Wand, die Brust, Schultern und Trizeps mit geringem Widerstand trainiert.",
+      "description_es": "Una flexión de pie contra la pared apta para principiantes, que trabaja el pecho con carga reducida.",
       "category": "strength",
-      "force_type": "static",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "beginner",
-      "body_part": "core",
+      "body_part": "chest",
       "primary_muscles": [
-        "obliques",
-        "transverse_abdominis"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "gluteus_medius",
-        "rectus_abdominis"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
-        "endurance",
+        "hypertrophy",
         "strength"
       ],
       "tags": [
-        "core",
-        "calisthenics",
-        "lower_back_safe",
         "knee_safe",
         "no_axial_load",
+        "lower_back_safe",
         "shoulder_safe"
       ],
-      "variation_group": "plank",
+      "variation_group": "push-up",
       "is_unilateral": false,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie on your side with your forearm on the floor, elbow under your shoulder.",
-        "Lift your hips off the floor, forming a straight line from head to feet.",
-        "Hold the position, keeping your core tight.",
-        "Breathe steadily.",
-        "Repeat on both sides."
+        "Stand facing a wall and place your palms on it at shoulder height.",
+        "Step your feet back until your arms are fully extended.",
+        "Bend your elbows to bring your chest toward the wall.",
+        "Keep your body in a straight line throughout.",
+        "Press back to the starting position.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich seitlich hin, Unterarm auf dem Boden, Ellbogen unter der Schulter.",
-        "Hebe die Hüften vom Boden, sodass eine gerade Linie von Kopf bis Fuß entsteht.",
-        "Halte die Position mit angespannter Körpermitte.",
-        "Atme gleichmäßig.",
-        "Wiederhole auf beiden Seiten."
+        "Stehe vor einer Wand und lege die Handflächen auf Schulterhöhe an.",
+        "Gehe mit den Füßen zurück, bis die Arme vollständig gestreckt sind.",
+        "Beuge die Ellbogen, um die Brust zur Wand zu bringen.",
+        "Halte den Körper in einer geraden Linie.",
+        "Drücke zurück zur Startposition.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Acuéstate de lado con el antebrazo en el suelo y el codo bajo el hombro.",
-        "Levanta las caderas del suelo formando una línea recta de la cabeza a los pies.",
-        "Mantén la posición con el core apretado.",
-        "Respira con regularidad.",
-        "Repite de ambos lados."
+        "Párate frente a una pared y coloca las palmas sobre ella a la altura de los hombros.",
+        "Retrocede con los pies hasta que los brazos estén completamente extendidos.",
+        "Flexiona los codos para acercar el pecho a la pared.",
+        "Mantén el cuerpo en línea recta durante todo el movimiento.",
+        "Empuja de vuelta a la posición inicial.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Don't let your top shoulder roll forward during the hold.",
-        "Push the floor away through the forearm rather than sinking into the shoulder.",
-        "Keep your head in line with your spine."
+        "Avoid flaring your elbows straight out to the sides.",
+        "Step your feet farther from the wall to increase the difficulty.",
+        "Keep your core engaged so your hips do not sag."
       ],
       "tips_de": [
-        "Lass die Hüfte während der Haltezeit nicht absinken.",
-        "Drücke den Unterarm aktiv in den Boden, um die Schulter zu stabilisieren.",
-        "Vermeide, mit der Hüfte nach vorn oder hinten zu kippen."
+        "Spanne Bauch und Gesäß an, damit die Hüfte nicht durchhängt.",
+        "Lass die Ellenbogen leicht nach hinten zeigen statt weit nach außen.",
+        "Vergrößere den Abstand zur Wand, wenn du mehr Widerstand möchtest."
       ],
       "tips_es": [
-        "No dejes que la cadera se hunda hacia el suelo.",
-        "Alinea hombros y cadera en un mismo plano, sin rotar el torso.",
-        "Empuja el suelo con el antebrazo para no colgarte del hombro."
+        "Apoya las palmas a la altura de los hombros.",
+        "Mantén el cuerpo en línea recta de la cabeza a los pies.",
+        "Acerca el pecho a la pared flexionando los codos."
       ],
-      "met": 3.5,
+      "met": 5.0,
       "images": {
         "flat": {
-          "main": "images/flat/side-plank-main.webp"
+          "start": "images/flat/wall-push-ups-start.webp",
+          "peak": "images/flat/wall-push-ups-peak.webp"
         }
       }
     },
     {
-      "id": "single-arm-db-row",
-      "name_en": "Single-Arm Dumbbell Row",
-      "name_de": "Einarmiges Kurzhantel-Rudern",
-      "name_es": "Remo con Mancuerna a Un Brazo",
-      "description_en": "A unilateral back exercise using a dumbbell for balanced development.",
-      "description_de": "Eine einseitige Rückenübung mit der Kurzhantel für ausgewogene Muskelentwicklung.",
-      "description_es": "Un ejercicio de espalda unilateral con mancuerna para un desarrollo equilibrado.",
+      "id": "wall-sit",
+      "name_en": "Wall Sit",
+      "name_de": "Wandsitzen",
+      "name_es": "Sentadilla en Pared",
+      "description_en": "A static isometric exercise holding a squat position against a wall to build quad endurance.",
+      "description_de": "Eine statische isometrische Übung in der Kniebeugeposition an einer Wand zum Aufbau der Quadrizeps-Ausdauer.",
+      "description_es": "Un ejercicio isométrico estático que consiste en mantener la posición de sentadilla contra una pared para desarrollar la resistencia de los cuádriceps.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "dumbbell",
-      "body_part": "back",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid"
+        "hamstrings"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
+        "leg_day",
         "lower_back_safe",
         "shoulder_safe",
         "no_axial_load",
-        "requires_bench"
+        "knee_safe"
       ],
-      "variation_group": "row",
-      "is_unilateral": true,
-      "is_bodyweight": false,
+      "variation_group": "squat",
+      "is_unilateral": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Place one knee and hand on a bench for support.",
-        "Hold a dumbbell in the other hand with arm extended.",
-        "Pull the dumbbell up toward your hip, squeezing your shoulder blade.",
-        "Lower the dumbbell with control.",
-        "Repeat on both sides."
+        "Stand with back against a wall.",
+        "Slide down until thighs are parallel to the floor.",
+        "Hold the position.",
+        "Stand back up when done."
       ],
       "instructions_de": [
-        "Stütze ein Knie und eine Hand auf einer Bank ab.",
-        "Halte eine Kurzhantel in der anderen Hand mit gestrecktem Arm.",
-        "Ziehe die Kurzhantel zur Hüfte und spanne das Schulterblatt an.",
-        "Senke die Kurzhantel kontrolliert ab.",
-        "Wiederhole auf beiden Seiten."
+        "Stehe mit dem Rücken gegen eine Wand.",
+        "Rutsche herunter, bis die Oberschenkel parallel zum Boden sind.",
+        "Halte die Position.",
+        "Stehe auf, wenn du fertig bist."
       ],
       "instructions_es": [
-        "Coloca una rodilla y una mano en un banco como apoyo.",
-        "Sostén una mancuerna en la otra mano con el brazo extendido.",
-        "Tira de la mancuerna hacia la cadera apretando el omóplato.",
-        "Baja la mancuerna con control.",
-        "Repite de ambos lados."
+        "Párate con la espalda contra una pared.",
+        "Deslízate hacia abajo hasta que los muslos estén paralelos al suelo.",
+        "Mantén la posición.",
+        "Vuelve a ponerte de pie cuando termines."
       ],
       "tips_en": [
-        "Avoid rotating the torso to hoist the weight higher.",
-        "Let your arm extend fully at the bottom for a complete stretch.",
-        "Keep your back flat from head to hips throughout the set."
+        "Keep knees at 90 degrees.",
+        "Press your back flat against the wall."
       ],
       "tips_de": [
-        "Vermeide eine Rotation im Oberkörper, wenn du die Hantel ziehst.",
-        "Führe den Ellbogen eng am Körper nach hinten.",
-        "Beginne mit der schwächeren Seite und gleiche die Wiederholungszahl an."
+        "Halte die Knie im 90-Grad-Winkel.",
+        "Drücke den Rücken flach gegen die Wand."
       ],
       "tips_es": [
-        "No gires el torso al tirar; mantén la cadera estable.",
-        "Evita encoger el hombro hacia la oreja al iniciar el tirón.",
-        "Haz las mismas repeticiones con cada brazo."
+        "Mantén las rodillas a 90 grados.",
+        "Presiona la espalda plana contra la pared."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/single-arm-db-row-start.webp",
-          "peak": "images/flat/single-arm-db-row-peak.webp"
+          "main": "images/flat/wall-sit-main.webp"
         }
       }
     },
     {
-      "id": "sit-ups",
-      "name_en": "Sit-Ups",
-      "name_de": "Sit-Ups",
-      "name_es": "Abdominales",
-      "description_en": "A classic abdominal exercise with a full range of motion.",
-      "description_de": "Eine klassische Bauchübung mit vollem Bewegungsumfang.",
-      "description_es": "Un ejercicio abdominal clásico con rango de movimiento completo.",
+      "id": "warrior-one",
+      "name_en": "Warrior I",
+      "name_de": "Krieger I",
+      "name_es": "Guerrero I",
+      "description_en": "A split-stance standing pose with the back foot planted at an angle, the front knee bent and the arms overhead, hips facing forward.",
+      "description_de": "Eine Schrittstellung mit schräg aufgesetztem hinterem Fuß, gebeugtem vorderem Knie und Armen über dem Kopf, die Hüften zeigen nach vorn.",
+      "description_es": "Una postura en paso largo con el pie trasero apoyado en diagonal, la rodilla delantera flexionada y los brazos arriba, con las caderas mirando al frente.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "beginner",
-      "body_part": "core",
+      "difficulty": "intermediate",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "hip_flexors",
-        "rectus_abdominis"
+        "gluteus_maximus",
+        "quadriceps"
       ],
       "secondary_muscles": [
-        "obliques"
+        "anterior_deltoid",
+        "erector_spinae"
       ],
       "goals": [
-        "hypertrophy",
-        "endurance"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "core",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe"
+        "calisthenics"
       ],
-      "variation_group": "crunch",
-      "is_unilateral": false,
+      "is_unilateral": true,
       "is_bodyweight": true,
       "instructions_en": [
-        "Lie on your back with knees bent and feet anchored.",
-        "Cross your arms over your chest or place hands behind your head.",
-        "Sit all the way up until your torso is upright.",
-        "Lower back down with control.",
-        "Repeat."
+        "Step one foot back and turn it out about forty-five degrees, planting the whole sole.",
+        "Bend the front knee until it stacks over the ankle and keep the back leg straight.",
+        "Draw both hip points towards the front of the mat and lift the arms overhead.",
+        "Hold the position for the prescribed time with the ribs down and the chest lifted.",
+        "Step the feet together and repeat on the other side."
       ],
       "instructions_de": [
-        "Lege dich auf den Rücken mit gebeugten Knien und fixierten Füßen.",
-        "Verschränke die Arme vor der Brust oder lege die Hände hinter den Kopf.",
-        "Setze dich vollständig auf, bis der Oberkörper aufrecht ist.",
-        "Senke dich kontrolliert zurück.",
-        "Wiederhole."
+        "Stell einen Fuß nach hinten und dreh ihn etwa fünfundvierzig Grad nach außen, die ganze Sohle am Boden.",
+        "Beug das vordere Knie, bis es über dem Sprunggelenk steht, und halte das hintere Bein gestreckt.",
+        "Zieh beide Hüftpunkte zur Mattenvorderkante und heb die Arme über den Kopf.",
+        "Halte die Position für die vorgegebene Zeit, die Rippen unten, die Brust aufgerichtet.",
+        "Stell die Füße zusammen und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Acuéstate boca arriba con las rodillas flexionadas y los pies anclados.",
-        "Cruza los brazos sobre el pecho o coloca las manos detrás de la cabeza.",
-        "Siéntate completamente hasta que el torso quede erguido.",
-        "Baja con control.",
-        "Repite."
+        "Lleva un pie atrás y gíralo unos cuarenta y cinco grados, apoyando toda la planta.",
+        "Flexiona la rodilla delantera hasta que quede sobre el tobillo y mantén la pierna trasera estirada.",
+        "Lleva ambas caderas hacia el frente de la esterilla y eleva los brazos por encima de la cabeza.",
+        "Mantén la posición durante el tiempo indicado, con las costillas cerradas y el pecho alto.",
+        "Junta los pies y repite del otro lado."
       ],
       "tips_en": [
-        "Avoid pulling on your neck when your hands are behind your head.",
-        "Roll up through the spine rather than jerking with momentum.",
-        "Exhale on the way up to reinforce the abdominal contraction."
+        "Widen the stance sideways so both hips can face forward without straining the back knee.",
+        "Press the outer edge of the back foot down to keep the base stable.",
+        "Take the arms shoulder-width apart if bringing the palms together arches the lower back."
       ],
       "tips_de": [
-        "Zieh nicht mit den Händen am Nacken.",
-        "Rolle Wirbel für Wirbel auf und ab.",
-        "Atme beim Aufrichten aus und beim Absenken ein."
+        "Stell die Füße seitlich breiter, damit beide Hüften nach vorn zeigen können, ohne das hintere Knie zu belasten.",
+        "Druck die Außenkante des hinteren Fußes in den Boden, damit die Basis stabil bleibt.",
+        "Nimm die Arme schulterbreit, wenn zusammengeführte Handflächen den unteren Rücken ins Hohlkreuz ziehen."
       ],
       "tips_es": [
-        "No tires del cuello con las manos al subir.",
-        "Exhala mientras subes para mantener el abdomen activo.",
-        "Si notas tirantez lumbar, reduce el rango de movimiento."
+        "Separa los pies lateralmente para que ambas caderas miren al frente sin forzar la rodilla trasera.",
+        "Presiona el borde externo del pie trasero para mantener la base estable.",
+        "Separa los brazos a la anchura de los hombros si juntar las palmas te arquea la zona lumbar."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/sit-ups-start.webp",
-          "peak": "images/flat/sit-ups-peak.webp"
+          "main": "images/flat/warrior-one-main.webp"
         }
       }
     },
     {
-      "id": "skull-crusher",
-      "name_en": "Skull Crusher",
-      "name_de": "Skull Crusher",
-      "name_es": "Skull Crusher",
-      "description_en": "A lying triceps extension using a barbell to isolate the triceps through a full range of motion.",
-      "description_de": "Eine liegende Trizepsstreckung mit der Langhantel zur Isolation des Trizeps im vollen Bewegungsumfang.",
-      "description_es": "Una extensión de tríceps tumbado con barra que aísla los tríceps a través de un rango de movimiento completo.",
+      "id": "warrior-three",
+      "name_en": "Warrior III",
+      "name_de": "Krieger III",
+      "name_es": "Guerrero III",
+      "description_en": "A single-leg balance with the torso and the lifted leg parallel to the floor, forming one long line from the fingertips to the raised heel.",
+      "description_de": "Eine einbeinige Balance, bei der Oberkörper und angehobenes Bein parallel zum Boden stehen und eine lange Linie von den Fingerspitzen bis zur Ferse bilden.",
+      "description_es": "Un equilibrio sobre una pierna con el torso y la pierna elevada paralelos al suelo, formando una línea larga desde las yemas de los dedos hasta el talón elevado.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
+      "force_type": "static",
+      "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_arms",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "triceps_brachii"
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae",
+        "gluteus_medius"
       ],
       "goals": [
-        "hypertrophy"
+        "endurance",
+        "strength"
       ],
       "tags": [
-        "arm_day",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "lower_back_safe",
-        "requires_bench"
+        "calisthenics"
       ],
-      "variation_group": "skull-crusher",
-      "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_unilateral": true,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Lie on a flat bench holding a barbell over your chest with a narrow grip.",
-        "Lower the bar toward your forehead by bending at the elbows.",
-        "Extend your arms back to the start.",
-        "Repeat."
+        "Stand on one leg with the knee soft and the hips level.",
+        "Hinge forward from the hips as the other leg lifts behind you.",
+        "Continue until the torso and the lifted leg are roughly parallel to the floor.",
+        "Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time.",
+        "Lower the leg and repeat on the other side."
       ],
       "instructions_de": [
-        "Lege dich auf eine flache Bank und halte eine Langhantel mit engem Griff über der Brust.",
-        "Senke die Stange zur Stirn, indem du die Ellbogen beugst.",
-        "Strecke die Arme zurück in die Ausgangsposition.",
-        "Wiederhole."
+        "Steh auf einem Bein, das Knie weich, die Hüften waagerecht.",
+        "Kipp aus der Hüfte nach vorn, während das andere Bein nach hinten steigt.",
+        "Führ die Bewegung weiter, bis Oberkörper und angehobenes Bein etwa parallel zum Boden sind.",
+        "Streck die Arme nach vorn, am Körper entlang oder zur Seite und halte für die vorgegebene Zeit.",
+        "Setz das Bein ab und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Acuéstate en un banco plano sosteniendo una barra sobre el pecho con agarre estrecho.",
-        "Baja la barra hacia la frente flexionando los codos.",
-        "Extiende los brazos de vuelta a la posición inicial.",
-        "Repite."
+        "Ponte de pie sobre una pierna con la rodilla blanda y las caderas niveladas.",
+        "Bascula hacia delante desde las caderas mientras la otra pierna se eleva por detrás.",
+        "Continúa hasta que el torso y la pierna elevada queden aproximadamente paralelos al suelo.",
+        "Estira los brazos hacia delante, junto al cuerpo o hacia los lados, y mantén durante el tiempo indicado.",
+        "Baja la pierna y repite del otro lado."
       ],
       "tips_en": [
-        "Keep upper arms vertical throughout.",
-        "Lower slowly to protect the elbows."
+        "Keep the lifted hip from opening upwards; both hip points face the floor.",
+        "Flex the lifted foot and press the heel back to keep the leg active.",
+        "Rest the hands on blocks or a wall while you are building the balance."
       ],
       "tips_de": [
-        "Halte die Oberarme die ganze Zeit senkrecht.",
-        "Senke langsam ab, um die Ellbogen zu schonen."
+        "Lass die angehobene Hüfte nicht nach oben aufdrehen; beide Hüftpunkte zeigen zum Boden.",
+        "Zieh den angehobenen Fuß an und druck die Ferse nach hinten, damit das Bein aktiv bleibt.",
+        "Stütz die Hände auf Blöcken oder an der Wand, solange die Balance noch wächst."
       ],
       "tips_es": [
-        "Mantén los brazos superiores verticales durante todo el ejercicio.",
-        "Baja lentamente para proteger los codos."
+        "Evita que la cadera elevada se abra hacia arriba; ambas deben mirar al suelo.",
+        "Flexiona el pie elevado y empuja el talón hacia atrás para mantener la pierna activa.",
+        "Apoya las manos en bloques o en una pared mientras construyes el equilibrio."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/skull-crusher-start.webp",
-          "peak": "images/flat/skull-crusher-peak.webp"
+          "main": "images/flat/warrior-three-main.webp"
         }
       }
     },
-    {
-      "id": "smith-machine-bulgarian-split",
-      "name_en": "Smith Machine Bulgarian Split Squat",
-      "name_de": "Smith Machine Bulgarische Kniebeuge",
-      "name_es": "Sentadilla Búlgara en Máquina Smith",
-      "description_en": "A Bulgarian split squat performed in a Smith machine for added stability and load control.",
-      "description_de": "Eine bulgarische Kniebeuge im Smith Machine für mehr Stabilität und bessere Lastkontrolle.",
-      "description_es": "Una sentadilla búlgara realizada en la máquina Smith para mayor estabilidad y control de la carga.",
+    {
+      "id": "warrior-two",
+      "name_en": "Warrior II",
+      "name_de": "Krieger II",
+      "name_es": "Guerrero II",
+      "description_en": "A wide-stance pose with the front knee bent, the hips open to the side and the arms extended in line with the shoulders.",
+      "description_de": "Ein weiter Stand mit gebeugtem vorderem Knie, zur Seite geöffneten Hüften und auf Schulterhöhe gestreckten Armen.",
+      "description_es": "Una postura de base amplia con la rodilla delantera flexionada, las caderas abiertas al lado y los brazos extendidos a la altura de los hombros.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "smith_machine",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "gluteus_maximus",
+        "gluteus_medius",
         "quadriceps"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "adductors",
+        "lateral_deltoid"
       ],
       "goals": [
-        "hypertrophy",
+        "endurance",
         "strength"
       ],
       "tags": [
-        "leg_day",
-        "lower_back_safe",
-        "shoulder_safe",
-        "no_axial_load",
-        "knee_safe",
-        "requires_bench"
+        "calisthenics"
       ],
-      "variation_group": "squat",
       "is_unilateral": true,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Set up a bench behind the Smith machine. Rest the bar on your traps.",
-        "Place the rear foot on the bench and front foot forward.",
-        "Lower your back knee toward the floor.",
-        "Push through the front heel to return.",
-        "Repeat on both sides."
+        "Stand wide with the front foot turned out ninety degrees and the back foot slightly in.",
+        "Bend the front knee until it stacks over the ankle and tracks towards the middle toes.",
+        "Open the hips and chest to the side and extend the arms parallel to the floor.",
+        "Hold the position for the prescribed time, gazing over the front hand.",
+        "Straighten the front leg and repeat on the other side."
       ],
       "instructions_de": [
-        "Stelle eine Bank hinter dem Smith Machine auf. Lege die Stange auf den Nacken.",
-        "Platziere den hinteren Fuß auf der Bank und den vorderen Fuß nach vorne.",
-        "Senke das hintere Knie zum Boden.",
-        "Drücke durch die vordere Ferse zurück.",
-        "Wiederhole auf beiden Seiten."
+        "Steh weit, der vordere Fuß neunzig Grad nach außen gedreht, der hintere leicht nach innen.",
+        "Beug das vordere Knie, bis es über dem Sprunggelenk steht und Richtung mittlere Zehen zeigt.",
+        "Öffne Hüften und Brust zur Seite und streck die Arme parallel zum Boden.",
+        "Halte die Position für die vorgegebene Zeit, der Blick geht über die vordere Hand.",
+        "Streck das vordere Bein und wiederhole auf der anderen Seite."
       ],
       "instructions_es": [
-        "Coloca un banco detrás de la máquina Smith. Apoya la barra sobre los trapecios.",
-        "Coloca el pie trasero en el banco y el pie delantero hacia adelante.",
-        "Baja la rodilla trasera hacia el suelo.",
-        "Empuja con el talón delantero para volver.",
-        "Repite de ambos lados."
+        "Sepárate en una base amplia con el pie delantero girado noventa grados y el trasero algo hacia dentro.",
+        "Flexiona la rodilla delantera hasta que quede sobre el tobillo y apunte hacia los dedos centrales.",
+        "Abre las caderas y el pecho hacia el lado y extiende los brazos paralelos al suelo.",
+        "Mantén la posición durante el tiempo indicado, con la mirada sobre la mano delantera.",
+        "Estira la pierna delantera y repite del otro lado."
       ],
       "tips_en": [
-        "The Smith machine guides the bar path.",
-        "Focus on keeping front knee tracking over toes."
+        "Keep the front knee from drifting inwards; press it towards the little-toe side.",
+        "Stack the shoulders over the hips rather than leaning towards the front leg.",
+        "Shorten the stance if the front thigh cannot get close to parallel."
       ],
       "tips_de": [
-        "Das Smith Machine führt die Stangenbahn.",
-        "Achte darauf, dass das vordere Knie über den Zehen bleibt."
+        "Lass das vordere Knie nicht nach innen kippen; druck es Richtung Kleinzehenseite.",
+        "Halte die Schultern über den Hüften, statt dich zum vorderen Bein zu lehnen.",
+        "Verkürze den Stand, wenn der vordere Oberschenkel nicht annähernd parallel wird."
       ],
       "tips_es": [
-        "La máquina Smith guía la trayectoria de la barra.",
-        "Concéntrate en mantener la rodilla delantera alineada sobre los dedos del pie."
+        "Evita que la rodilla delantera caiga hacia dentro; empújala hacia el lado del dedo meñique.",
+        "Alinea los hombros sobre las caderas en lugar de inclinarte hacia la pierna delantera.",
+        "Acorta la base si el muslo delantero no puede acercarse a la paralela."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/smith-machine-bulgarian-split-start.webp",
-          "peak": "images/flat/smith-machine-bulgarian-split-peak.webp"
+          "main": "images/flat/warrior-two-main.webp"
         }
       }
     },
     {
-      "id": "squat",
-      "name_en": "Barbell Back Squat",
-      "name_de": "Langhantel-Kniebeuge",
-      "name_es": "Sentadilla Trasera con Barra",
-      "description_en": "A compound lower-body movement targeting the quadriceps, glutes, and hamstrings.",
-      "description_de": "Eine mehrgelenkige Unterkörperübung, die Quadrizeps, Gesäßmuskeln und Beinbeuger beansprucht.",
-      "description_es": "Un movimiento compuesto de tren inferior que trabaja cuádriceps, glúteos e isquiotibiales.",
+      "id": "weighted-dips",
+      "name_en": "Weighted Dips",
+      "name_de": "Dips mit Zusatzgewicht",
+      "name_es": "Fondos Lastrados",
+      "description_en": "A parallel-bar dip performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight dips are easy.",
+      "description_de": "Ein Dip am Barren mit zusätzlicher Last — meist eine Hantelscheibe, die an einem Dipgürtel zwischen den Beinen hängt —, damit die Übung im Kraftbereich bleibt, sobald Dips mit dem eigenen Körpergewicht leicht fallen.",
+      "description_es": "Un fondo en paralelas con carga añadida — normalmente un disco colgado de un cinturón de lastre entre las piernas — para mantener el ejercicio en un rango de fuerza cuando los fondos con el propio peso ya resultan fáciles.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "upper_legs",
+      "difficulty": "advanced",
+      "equipment": "dip_station",
+      "body_part": "chest",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "pectoralis_major",
+        "triceps_brachii"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "hamstrings"
+        "anterior_deltoid"
       ],
       "goals": [
-        "hypertrophy",
         "strength",
-        "power"
+        "hypertrophy"
       ],
       "tags": [
-        "powerlifting",
-        "leg_day",
-        "big_three"
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe"
       ],
-      "variation_group": "squat",
+      "variation_group": "dips",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Position the bar on your upper traps.",
-        "Unrack and step back, feet shoulder-width apart.",
-        "Brace your core and squat down until thighs are parallel.",
-        "Drive through your heels to stand back up.",
-        "Repeat."
+        "Attach a plate to a dip belt around your waist so the weight hangs between your legs.",
+        "Grip the parallel dip bars and press yourself up to the top position with your arms locked out and your feet off the floor.",
+        "Lean your torso slightly forward and lower your body by bending your elbows until your shoulders are below them.",
+        "Press back up through your palms until your arms are locked out again, keeping the hanging plate from swinging.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege die Stange auf den oberen Trapezmuskeln ab.",
-        "Entracke und tritt zurück, Füße schulterbreit.",
-        "Spanne den Core an und gehe herunter, bis die Oberschenkel parallel sind.",
-        "Drücke durch die Fersen zurück in den Stand.",
-        "Wiederhole."
+        "Häng eine Hantelscheibe in den Dipgürtel und leg ihn so um die Hüfte, dass das Gewicht frei zwischen den Beinen hängt.",
+        "Greif die parallelen Dipstangen und drück dich nach oben in die Startposition mit gestreckten Armen und Füßen frei über dem Boden.",
+        "Neig den Oberkörper leicht nach vorn und senk dich ab, indem du die Ellbogen beugst, bis die Schultern tiefer als die Ellbogen sind.",
+        "Drück dich über die Handflächen wieder nach oben, bis die Arme gestreckt sind, und halte dabei die hängende Scheibe ruhig.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Coloca la barra sobre tus trapecios superiores.",
-        "Desrackea y da un paso atrás, con los pies al ancho de los hombros.",
-        "Contrae el core y haz la sentadilla hasta que los muslos queden paralelos.",
-        "Empuja a través de los talones para volver a la posición de pie.",
-        "Repite."
+        "Cuelga un disco del cinturón de lastre y ajústalo a la cintura de modo que el peso quede suelto entre las piernas.",
+        "Agarra las barras paralelas y súbete hasta la posición inicial con los brazos estirados y los pies separados del suelo.",
+        "Inclina ligeramente el torso hacia delante y baja el cuerpo flexionando los codos hasta que los hombros queden por debajo de ellos.",
+        "Empuja con las palmas para volver a subir hasta estirar los brazos, evitando que el disco colgante se balancee.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your chest up throughout the movement.",
-        "Push your knees out in line with your toes."
+        "Add weight only once you can do clean bodyweight dips through a full range — small jumps of 2.5–5 kg are enough, since the load stacks on top of your own bodyweight.",
+        "Keep your legs together and your core braced so the plate does not start swinging; a swinging weight throws off the bottom of the rep.",
+        "Keep your shoulders pulled down away from your ears and stop the descent if you feel pinching at the front of the shoulder."
       ],
       "tips_de": [
-        "Halte die Brust während der gesamten Bewegung oben.",
-        "Drücke die Knie in Linie mit den Zehen nach außen."
+        "Nimm erst Gewicht dazu, wenn saubere Dips über den vollen Bewegungsumfang sitzen — 2,5 bis 5 kg pro Schritt reichen, denn die Last kommt auf das eigene Körpergewicht obendrauf.",
+        "Halte die Beine zusammen und den Rumpf fest, damit die Scheibe nicht ins Schwingen kommt; ein schwingendes Gewicht bringt den unteren Umkehrpunkt durcheinander.",
+        "Zieh die Schultern von den Ohren weg nach unten und brich die Abwärtsbewegung ab, sobald es vorn in der Schulter zwickt."
       ],
       "tips_es": [
-        "Mantén el pecho arriba durante todo el movimiento.",
-        "Empuja las rodillas hacia afuera en línea con los dedos de los pies."
+        "Añade peso solo cuando hagas fondos limpios con el propio peso en todo el recorrido: saltos de 2,5 a 5 kg son suficientes, porque la carga se suma a tu propio peso corporal.",
+        "Mantén las piernas juntas y el core apretado para que el disco no empiece a balancearse; un peso que oscila estropea la parte baja de la repetición.",
+        "Mantén los hombros alejados de las orejas y detén el descenso si notas pinzamiento en la parte delantera del hombro."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/squat-start.webp",
-          "peak": "images/flat/squat-peak.webp"
+          "start": "images/flat/weighted-dips-start.webp",
+          "peak": "images/flat/weighted-dips-peak.webp"
         }
       }
     },
     {
-      "id": "standing-calf-raise",
-      "name_en": "Standing Calf Raise",
-      "name_de": "Stehende Wadenhebeübung",
-      "name_es": "Elevación de Talones de Pie",
-      "description_en": "A calf raise performed standing to develop the gastrocnemius through a full range of motion.",
-      "description_de": "Eine im Stand ausgeführte Wadenübung, die den Gastrocnemius durch einen vollen Bewegungsumfang kräftigt.",
-      "description_es": "Una elevación de talones realizada de pie para desarrollar el gastrocnemio a través de un rango completo de movimiento.",
+      "id": "weighted-pull-up",
+      "name_en": "Weighted Pull-Up",
+      "name_de": "Klimmzug mit Zusatzgewicht",
+      "name_es": "Dominada Lastrada",
+      "description_en": "A pull-up performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight pull-ups are easy.",
+      "description_de": "Ein Klimmzug mit zusätzlicher Last — meist eine Hantelscheibe, die an einem Dipgürtel zwischen den Beinen hängt —, damit die Übung im Kraftbereich bleibt, sobald Klimmzüge mit dem eigenen Körpergewicht leicht fallen.",
+      "description_es": "Una dominada con carga añadida — normalmente un disco colgado de un cinturón de lastre entre las piernas — para mantener el ejercicio en un rango de fuerza cuando las dominadas con el propio peso ya resultan fáciles.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "standing_calf_raise_machine",
-      "body_part": "lower_legs",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "advanced",
+      "equipment": "pull_up_bar",
+      "body_part": "back",
       "primary_muscles": [
-        "gastrocnemius"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "soleus"
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
+        "strength",
         "hypertrophy"
       ],
       "tags": [
-        "leg_day",
+        "pull_day",
         "knee_safe",
-        "shoulder_safe",
+        "no_axial_load",
         "lower_back_safe",
-        "no_axial_load"
+        "shoulder_safe"
       ],
-      "variation_group": "calf-raise",
+      "variation_group": "pull-up",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand on the edge of a platform or calf raise machine.",
-        "Lower heels below the platform.",
-        "Push up onto your toes.",
-        "Lower slowly.",
-        "Repeat."
+        "Attach a plate to a dip belt around your waist so the weight hangs between your legs, or hold the load between your feet.",
+        "Grip the pull-up bar with an overhand grip slightly wider than shoulder-width and hang at full arm extension with your legs together.",
+        "Pull your elbows down and back to drive your chest toward the bar until your chin clears it.",
+        "Lower yourself under control back to the full dead hang, keeping tension on your lats and letting the weight settle before the next rep.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Stehe auf der Kante einer Erhöhung oder einer Wadenhebemaschine.",
-        "Senke die Fersen unter die Plattform.",
-        "Drücke dich auf die Zehenspitzen.",
-        "Langsam absenken.",
-        "Wiederhole."
+        "Häng eine Hantelscheibe in den Dipgürtel und leg ihn so um die Hüfte, dass das Gewicht frei zwischen den Beinen hängt — alternativ klemmst du die Last zwischen die Füße.",
+        "Greif die Klimmzugstange im Obergriff etwas weiter als schulterbreit und häng dich mit gestreckten Armen und geschlossenen Beinen aus.",
+        "Zieh die Ellbogen nach unten und hinten und bring die Brust Richtung Stange, bis das Kinn über der Stange ist.",
+        "Lass dich kontrolliert bis in den vollen Hang zurück, halte die Spannung im Latissimus und lass das Gewicht ausschwingen, bevor die nächste Wiederholung startet.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Párate en el borde de una plataforma o máquina de elevación de talones.",
-        "Baja los talones por debajo de la plataforma.",
-        "Empuja hacia arriba de puntillas.",
-        "Baja lentamente.",
-        "Repite."
+        "Cuelga un disco del cinturón de lastre y ajústalo a la cintura de modo que el peso quede suelto entre las piernas; también puedes sujetar la carga entre los pies.",
+        "Agarra la barra en pronación algo más abierto que la anchura de los hombros y cuélgate con los brazos estirados y las piernas juntas.",
+        "Tira de los codos hacia abajo y hacia atrás llevando el pecho hacia la barra hasta que la barbilla la supere.",
+        "Baja de forma controlada hasta la suspensión completa, mantén la tensión en los dorsales y deja que el peso se estabilice antes de la siguiente repetición.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Pause at the top to maximize contraction.",
-        "Full heel drop increases range of motion."
+        "Add weight only once you can do clean bodyweight pull-ups through a full range — small jumps of 2.5–5 kg are enough, since the load stacks on top of your own bodyweight.",
+        "Keep your legs together and your core braced so the hanging plate does not start swinging; a swinging weight turns the rep into a kip.",
+        "Do not cut the bottom short — return to a full dead hang each rep, and stop the set when your chin stops clearing the bar rather than grinding out partials."
       ],
       "tips_de": [
-        "Oben kurz pausieren, um die Kontraktion zu maximieren.",
-        "Voller Fersenabsatz vergrößert den Bewegungsumfang."
+        "Nimm erst Gewicht dazu, wenn saubere Klimmzüge über den vollen Bewegungsumfang sitzen — 2,5 bis 5 kg pro Schritt reichen, denn die Last kommt auf das eigene Körpergewicht obendrauf.",
+        "Halte die Beine zusammen und den Rumpf fest, damit die hängende Scheibe nicht ins Schwingen kommt; ein schwingendes Gewicht macht aus der Wiederholung einen Kipping-Klimmzug.",
+        "Kürz die untere Position nicht ab — geh bei jeder Wiederholung in den vollen Hang zurück und beende den Satz, sobald das Kinn nicht mehr über die Stange kommt, statt halbe Wiederholungen zu erzwingen."
       ],
       "tips_es": [
-        "Haz una pausa en la parte superior para maximizar la contracción.",
-        "Bajar el talón completamente aumenta el rango de movimiento."
+        "Añade peso solo cuando hagas dominadas limpias con el propio peso en todo el recorrido: saltos de 2,5 a 5 kg son suficientes, porque la carga se suma a tu propio peso corporal.",
+        "Mantén las piernas juntas y el core apretado para que el disco colgante no empiece a balancearse; un peso que oscila convierte la repetición en un kipping.",
+        "No recortes la parte baja: vuelve a la suspensión completa en cada repetición y termina la serie cuando la barbilla deje de superar la barra, en lugar de forzar repeticiones parciales."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-calf-raise-start.webp",
-          "peak": "images/flat/machine-calf-raise-peak.webp"
+          "start": "images/flat/weighted-pull-up-start.webp",
+          "peak": "images/flat/weighted-pull-up-peak.webp"
         }
       }
     },
     {
-      "id": "straight-arm-pulldown",
-      "name_en": "Straight-Arm Pulldown",
-      "name_de": "Straight-Arm-Pulldown",
-      "name_es": "Jalón con Brazos Rectos",
-      "description_en": "An isolation exercise for the lats using a cable with arms kept straight.",
-      "description_de": "Eine Isolationsübung für den Latissimus am Kabelzug mit gestreckten Armen.",
-      "description_es": "Un ejercicio de aislamiento para los dorsales usando cable con los brazos rectos.",
+      "id": "weighted-wall-crunch",
+      "name_en": "Weighted Wall Crunch",
+      "name_de": "Gewichtetes Wandcrunch",
+      "name_es": "Crunch en Pared con Peso",
+      "description_en": "A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work.",
+      "description_de": "Eine Crunch-Variante, bei der die Beine aus dem Weg geparkt werden – die Füße gegen eine Wand oder eine Box gestemmt oder die Beine einfach angehoben gehalten – damit die Hüfte ruhig bleibt und die Bauchmuskeln die Arbeit machen.",
+      "description_es": "Una variante del crunch con las piernas apartadas del movimiento —los pies apoyados contra una pared o un cajón, o simplemente las piernas en alto— para que la cadera no ayude y trabajen los abdominales.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "back",
+      "equipment": "plates",
+      "body_part": "core",
       "primary_muscles": [
-        "latissimus_dorsi"
+        "rectus_abdominis"
       ],
       "secondary_muscles": [
-        "posterior_deltoid",
-        "triceps_brachii"
+        "obliques"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "pull_day",
-        "knee_safe",
-        "no_axial_load",
+        "core",
         "lower_back_safe",
-        "shoulder_safe"
+        "knee_safe",
+        "shoulder_safe",
+        "no_axial_load"
       ],
-      "variation_group": "pullover",
+      "variation_group": "crunch",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand facing a cable machine with a straight bar attached to the high pulley.",
-        "With arms nearly straight, push the bar down in an arc toward your thighs.",
-        "Squeeze your lats at the bottom.",
-        "Slowly return the bar to the starting position.",
+        "Lie on your back and park your legs so your hips cannot help: brace your feet against a wall or a box, or hold your legs up with the knees bent.",
+        "Hold a weight against your chest with both hands -- a plate, a dumbbell, or a kettlebell all work.",
+        "Crunch up, lifting your shoulder blades off the floor.",
+        "Lower with control.",
         "Repeat."
       ],
       "instructions_de": [
-        "Stehe vor dem Kabelzug mit einer geraden Stange am oberen Seilzug.",
-        "Drücke die Stange mit nahezu gestreckten Armen bogenförmig zu den Oberschenkeln.",
-        "Presse den Latissimus am unteren Punkt zusammen.",
-        "Führe die Stange langsam in die Ausgangsposition zurück.",
+        "Lege dich auf den Rücken und parke deine Beine so, dass die Hüfte nicht mithelfen kann: Stemme die Füße gegen eine Wand oder eine Box, oder halte die Beine mit gebeugten Knien oben.",
+        "Halte ein Gewicht mit beiden Händen an der Brust – eine Hantelscheibe, eine Kurzhantel oder eine Kettlebell funktionieren alle.",
+        "Crunche nach oben und hebe dabei die Schulterblätter vom Boden ab.",
+        "Senke kontrolliert ab.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Párate frente a una máquina de cable con una barra recta enganchada a la polea alta.",
-        "Con los brazos casi rectos, empuja la barra hacia abajo en un arco hacia los muslos.",
-        "Aprieta los dorsales en la parte inferior.",
-        "Devuelve la barra lentamente a la posición inicial.",
+        "Túmbate boca arriba y coloca las piernas de modo que la cadera no pueda ayudar: apoya los pies contra una pared o un cajón, o mantén las piernas en alto con las rodillas flexionadas.",
+        "Sujeta un peso contra el pecho con ambas manos: un disco, una mancuerna o una pesa rusa sirven igual.",
+        "Haz el crunch hacia arriba, despegando los omóplatos del suelo.",
+        "Baja de forma controlada.",
         "Repite."
       ],
       "tips_en": [
-        "Maintain a slight elbow bend without turning the movement into a pressdown.",
-        "Hinge slightly at the hips and keep your back flat.",
-        "Avoid using body momentum to swing the bar down."
+        "Exhale as you crunch up and inhale on the way down.",
+        "Keep your neck relaxed instead of pulling your head forward.",
+        "Press your lower back into the floor throughout the movement."
       ],
       "tips_de": [
-        "Fixiere den Ellenbogenwinkel, damit kein Trizepsdrücken daraus wird.",
-        "Vermeide Schwung aus dem Oberkörper während der Zugbewegung.",
-        "Lass die Schultern unten, statt sie zu den Ohren zu ziehen."
+        "Halte den unteren Rücken während der gesamten Bewegung am Boden.",
+        "Rolle dich ohne Schwung aus der Bauchmuskulatur nach oben.",
+        "Atme beim Hochrollen aus und beim Absenken ein."
       ],
       "tips_es": [
-        "Mantén los brazos casi rectos durante todo el movimiento.",
-        "Lleva la barra hacia los muslos describiendo un arco.",
-        "Aprieta los dorsales en la parte baja del recorrido."
+        "Apoya los pies en la pared con las rodillas a 90 grados.",
+        "Sujeta el disco sobre el pecho durante todo el ejercicio.",
+        "Despega los omóplatos del suelo sin tirar del cuello."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/straight-arm-pulldown-start.webp",
-          "peak": "images/flat/straight-arm-pulldown-peak.webp"
+          "start": "images/flat/weighted-wall-crunch-start.webp",
+          "peak": "images/flat/weighted-wall-crunch-peak.webp"
         }
       }
     },
     {
-      "id": "sumo-deadlift",
-      "name_en": "Sumo Deadlift",
-      "name_de": "Sumo-Kreuzheben",
-      "name_es": "Peso Muerto Sumo",
-      "description_en": "A deadlift variation with a wide stance that shifts emphasis to the glutes, quads, and inner thighs.",
-      "description_de": "Eine Kreuzheben-Variante mit breiter Fußstellung, die den Fokus auf Gesäßmuskeln, Quadrizeps und Adduktoren verlagert.",
-      "description_es": "Una variante del peso muerto con postura amplia que desplaza el énfasis hacia glúteos, cuádriceps e interior de los muslos.",
+      "id": "wide-grip-bench-press",
+      "name_en": "Wide-Grip Bench Press",
+      "name_de": "Bankdrücken mit breitem Griff",
+      "name_es": "Press de Banca en Agarre Ancho",
+      "description_en": "A bench press variation with a wider-than-shoulder-width grip to maximize chest activation.",
+      "description_de": "Eine Bankdrücken-Variante mit breiterem Schultergriff zur maximalen Brustaktivierung.",
+      "description_es": "Una variante del press de banca con un agarre más ancho que los hombros para maximizar la activación del pectoral.",
       "category": "strength",
-      "force_type": "pull",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
       "equipment": "barbell",
-      "body_part": "back",
+      "body_part": "chest",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "pectoralis_major"
       ],
       "secondary_muscles": [
-        "erector_spinae",
-        "hamstrings"
+        "anterior_deltoid",
+        "triceps_brachii"
       ],
       "goals": [
         "hypertrophy",
-        "strength",
-        "power"
+        "strength"
       ],
       "tags": [
-        "powerlifting",
-        "leg_day",
-        "shoulder_safe",
-        "knee_safe"
+        "push_day",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "requires_bench"
       ],
-      "variation_group": "deadlift",
+      "variation_group": "bench-press",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand with feet wider than shoulder-width, toes pointed outward.",
-        "Grip the bar between your legs.",
-        "Brace your core and drive through your heels to stand.",
-        "Lower under control.",
+        "Lie on a flat bench. Grip the barbell wider than shoulder-width.",
+        "Lower the bar to mid-chest.",
+        "Press back up to full extension.",
         "Repeat."
       ],
       "instructions_de": [
-        "Stehe breiter als schulterbreit, Zehen nach außen gedreht.",
-        "Greife die Stange zwischen den Beinen.",
-        "Spanne den Core an und drücke durch die Fersen in den Stand.",
-        "Kontrolliert absenken.",
+        "Lege dich auf eine flache Bank und greife die Langhantel breiter als schulterbreit.",
+        "Senke die Stange zur Brustmitte.",
+        "Drücke zurück bis zur vollen Streckung.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Párate con los pies más anchos que el ancho de los hombros, con los pies apuntando hacia afuera.",
-        "Agarra la barra entre las piernas.",
-        "Contrae el core y empuja a través de los talones para levantarte.",
-        "Baja de forma controlada.",
+        "Túmbate en un banco plano. Agarra la barra más ancha que los hombros.",
+        "Baja la barra hasta la mitad del pecho.",
+        "Empuja de vuelta a la extensión completa.",
         "Repite."
       ],
       "tips_en": [
-        "Keep the bar close to your body.",
-        "Push your knees out in line with your toes."
+        "A wider grip reduces triceps involvement.",
+        "Avoid excessive wrist bending."
       ],
       "tips_de": [
-        "Halte die Stange körpernah.",
-        "Drücke die Knie in Linie mit den Zehen nach außen."
+        "Ein breiterer Griff reduziert die Trizepsbeteiligung.",
+        "Vermeide übermäßiges Abknicken der Handgelenke."
       ],
       "tips_es": [
-        "Mantén la barra pegada al cuerpo.",
-        "Empuja las rodillas hacia afuera en línea con los dedos de los pies."
+        "Un agarre más ancho reduce la participación de los tríceps.",
+        "Evita doblar las muñecas en exceso."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/sumo-deadlift-start.webp",
-          "peak": "images/flat/sumo-deadlift-peak.webp"
+          "start": "images/flat/wide-grip-bench-press-start.webp",
+          "peak": "images/flat/wide-grip-bench-press-peak.webp"
         }
       }
     },
     {
-      "id": "superman",
-      "name_en": "Superman",
-      "name_de": "Superman",
-      "name_es": "Superman",
-      "description_en": "A bodyweight lower-back exercise performed prone, lifting arms and legs simultaneously.",
-      "description_de": "Eine Körpergewichtsübung für den unteren Rücken in Bauchlage, bei der Arme und Beine gleichzeitig gehoben werden.",
-      "description_es": "Un ejercicio de peso corporal para la zona lumbar realizado en prono, levantando brazos y piernas simultáneamente.",
+      "id": "wide-grip-pull-ups",
+      "name_en": "Wide Grip Pull Ups",
+      "name_de": "Klimmzüge mit breitem Griff",
+      "name_es": "Dominadas en Agarre Ancho",
+      "description_en": "A pull-up performed with a wide overhand grip, emphasizing the lats and upper-back width.",
+      "description_de": "Ein Klimmzug mit weitem Obergriff an der Stange, der den Latissimus und den oberen Rücken betont.",
+      "description_es": "Una dominada con agarre prono más ancho que los hombros, que enfatiza el desarrollo de los dorsales.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "pull_up_bar",
       "body_part": "back",
       "primary_muscles": [
-        "erector_spinae",
-        "gluteus_maximus"
+        "latissimus_dorsi"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "biceps_brachii",
+        "posterior_deltoid",
+        "rhomboids",
+        "trapezius"
       ],
       "goals": [
         "hypertrophy",
-        "rehabilitation"
+        "strength"
       ],
       "tags": [
-        "core",
         "knee_safe",
         "no_axial_load",
-        "lower_back_safe",
-        "shoulder_safe"
+        "lower_back_safe"
       ],
-      "variation_group": "back-extension",
+      "variation_group": "pull-up",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Lie face down with arms extended overhead.",
-        "Simultaneously lift your arms, chest, and legs off the floor.",
-        "Hold briefly at the top.",
-        "Lower under control.",
-        "Repeat."
+        "Grip the pull-up bar with an overhand grip wider than shoulder-width.",
+        "Hang with arms fully extended and core braced.",
+        "Pull your chest toward the bar by driving your elbows down.",
+        "Keep your shoulders pulled back as you rise.",
+        "Lower yourself under control to full extension.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich mit ausgestreckten Armen über dem Kopf auf den Bauch.",
-        "Hebe gleichzeitig Arme, Brust und Beine vom Boden.",
-        "Kurz oben halten.",
-        "Kontrolliert absenken.",
-        "Wiederhole."
+        "Greife die Klimmzugstange mit Obergriff, breiter als schulterbreit.",
+        "Hänge mit vollständig gestreckten Armen und angespanntem Rumpf.",
+        "Ziehe die Brust zur Stange, indem du die Ellbogen nach unten drückst.",
+        "Halte die Schultern beim Hochziehen zurückgezogen.",
+        "Senke dich kontrolliert bis zur vollen Streckung.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Túmbate boca abajo con los brazos extendidos por encima de la cabeza.",
-        "Levanta simultáneamente los brazos, el pecho y las piernas del suelo.",
-        "Mantén brevemente la posición superior.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Agarra la barra de dominadas con un agarre en pronación más ancho que los hombros.",
+        "Cuélgate con los brazos completamente extendidos y el core contraído.",
+        "Tira del pecho hacia la barra empujando los codos hacia abajo.",
+        "Mantén los hombros hacia atrás al subir.",
+        "Baja de forma controlada hasta la extensión completa.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Squeeze glutes as you lift.",
-        "Avoid jerking movements."
+        "Initiate each rep by depressing your shoulder blades before bending the arms.",
+        "Avoid kipping or swinging your legs for momentum.",
+        "Squeeze the bar firmly and keep your wrists straight."
       ],
       "tips_de": [
-        "Spanne die Gesäßmuskeln beim Heben an.",
-        "Ruckartige Bewegungen vermeiden."
+        "Ziehe zuerst die Schulterblätter nach unten, bevor du die Arme beugst.",
+        "Vermeide Schwung aus den Beinen oder der Hüfte.",
+        "Bleibe unten in den Schultern aktiv, statt passiv durchzuhängen."
       ],
       "tips_es": [
-        "Aprieta los glúteos al levantar.",
-        "Evita los movimientos bruscos."
+        "Cuelga con los brazos extendidos y el core firme.",
+        "Lleva el pecho hacia la barra bajando los codos.",
+        "Desciende con control hasta la extensión completa."
       ],
-      "met": 3.5,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/superman-start.webp",
-          "peak": "images/flat/superman-peak.webp"
+          "start": "images/flat/wide-grip-pull-ups-start.webp",
+          "peak": "images/flat/wide-grip-pull-ups-peak.webp"
         }
       }
     },
     {
-      "id": "tricep-kickback",
-      "name_en": "Dumbbell Tricep Kickback",
-      "name_de": "Kurzhantel-Trizeps-Kickback",
-      "name_es": "Patada de Tríceps con Mancuerna",
-      "description_en": "An isolation exercise for the triceps performed in a bent-over position.",
-      "description_de": "Eine Isolationsübung für den Trizeps in vorgebeugter Position.",
-      "description_es": "Un ejercicio de aislamiento para los tríceps realizado en posición inclinada hacia adelante.",
+      "id": "wide-grip-push-ups",
+      "name_en": "Wide Grip Push Ups",
+      "name_de": "Liegestütz weiter Griff",
+      "name_es": "Flexiones con Agarre Ancho",
+      "description_en": "A push-up variation with a wider hand placement to emphasize the chest.",
+      "description_de": "Eine Liegestütz-Variante mit breiterer Handposition, die die Brust betont.",
+      "description_es": "Una variante de flexión con las manos colocadas más separadas para enfatizar el pecho.",
       "category": "strength",
       "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
-      "equipment": "dumbbell",
-      "body_part": "upper_arms",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "chest",
       "primary_muscles": [
+        "pectoralis_major"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "serratus_anterior",
         "triceps_brachii"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "arm_day",
         "knee_safe",
-        "shoulder_safe",
+        "no_axial_load",
         "lower_back_safe",
-        "no_axial_load"
+        "shoulder_safe"
       ],
-      "variation_group": "tricep-kickback",
-      "is_unilateral": true,
-      "is_bodyweight": false,
+      "variation_group": "push-up",
+      "is_unilateral": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Hinge forward at the hips, holding a dumbbell with elbow bent at 90 degrees.",
-        "Extend your arm straight back, squeezing the tricep.",
-        "Hold briefly at full extension.",
-        "Lower with control.",
-        "Repeat on both sides."
+        "Start in a high plank with hands wider than shoulder-width.",
+        "Keep your body in a straight line from head to heels.",
+        "Lower your chest toward the floor by bending your elbows.",
+        "Keep your core braced and glutes engaged.",
+        "Press back up until your arms are extended.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Beuge an der Hüfte vor, Kurzhantel in der Hand, Ellbogen 90 Grad gebeugt.",
-        "Strecke den Arm gerade nach hinten und spanne den Trizeps an.",
-        "Kurz in der vollen Streckung halten.",
-        "Kontrolliert absenken.",
-        "Auf beiden Seiten wiederholen."
+        "Starte in einer hohen Plank-Position mit Händen breiter als schulterbreit.",
+        "Halte den Körper in einer geraden Linie von Kopf bis Fersen.",
+        "Senke die Brust durch Beugen der Ellbogen in Richtung Boden ab.",
+        "Halte den Rumpf angespannt und das Gesäß aktiv.",
+        "Drücke dich zurück, bis die Arme gestreckt sind.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Inclínate hacia adelante en las caderas sosteniendo una mancuerna con el codo doblado a 90 grados.",
-        "Extiende el brazo recto hacia atrás apretando el tríceps.",
-        "Mantén brevemente en la extensión completa.",
-        "Baja con control.",
-        "Repite en ambos lados."
+        "Comienza en una plancha alta con las manos más separadas que el ancho de hombros.",
+        "Mantén el cuerpo en línea recta de la cabeza a los talones.",
+        "Baja el pecho hacia el suelo flexionando los codos.",
+        "Mantén el core activado y los glúteos contraídos.",
+        "Empuja de vuelta hasta extender los brazos.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "Keep your upper arm locked parallel to the floor throughout.",
-        "Use a light dumbbell and avoid swinging it with momentum.",
-        "Support your torso with your free hand on your thigh if needed."
+        "Keep your elbows at roughly 45 degrees from your torso.",
+        "Maintain a straight line from head to heels.",
+        "Lower until your chest is close to the floor."
       ],
       "tips_de": [
-        "Halte den Oberarm ruhig am Körper und bewege nur den Unterarm.",
-        "Spanne den Rumpf an und halte den Rücken gerade.",
-        "Wähle ein leichtes Gewicht, um die Streckung voll zu kontrollieren."
+        "Halte die Ellbogen in etwa 45 Grad zum Rumpf.",
+        "Halte eine gerade Linie von Kopf bis Fersen.",
+        "Senke ab, bis die Brust nah am Boden ist."
       ],
       "tips_es": [
-        "Mantén el codo pegado y fijo junto al torso.",
-        "Extiende el brazo por completo apretando el tríceps al final.",
-        "Trabaja un lado a la vez con control en la bajada."
+        "Mantén los codos a unos 45 grados respecto al torso.",
+        "Mantén una línea recta de la cabeza a los talones.",
+        "Baja hasta que el pecho quede cerca del suelo."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/tricep-kickback-start.webp",
-          "peak": "images/flat/tricep-kickback-peak.webp"
+          "start": "images/flat/wide-grip-push-ups-start.webp",
+          "peak": "images/flat/wide-grip-push-ups-peak.webp"
         }
       }
     },
     {
-      "id": "tricep-pushdown",
-      "name_en": "Cable Tricep Pushdown",
-      "name_de": "Kabel-Trizeps-Pushdown",
-      "name_es": "Jalón de Tríceps en Cable",
-      "description_en": "An isolation exercise targeting the triceps using a cable machine.",
-      "description_de": "Eine Isolationsübung für den Trizeps am Kabelzug.",
-      "description_es": "Un ejercicio de aislamiento para los tríceps usando una máquina de cable.",
+      "id": "wide-grip-seated-cable-row",
+      "name_en": "Wide Grip Seated Cable Row",
+      "name_de": "Sitzrudern mit breitem Griff am Kabelzug",
+      "name_es": "Remo en Polea Sentado en Agarre Ancho",
+      "description_en": "A seated rowing variation with a wide grip emphasizing the upper back.",
+      "description_de": "Eine sitzende Rudervariante mit breitem Griff, die den oberen Rücken betont.",
+      "description_es": "Una variante del remo sentado con agarre ancho que hace énfasis en la parte superior de la espalda.",
       "category": "strength",
-      "force_type": "push",
-      "mechanic": "isolation",
-      "difficulty": "beginner",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
       "equipment": "cable",
-      "body_part": "upper_arms",
+      "body_part": "back",
       "primary_muscles": [
-        "triceps_brachii"
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid"
       ],
       "goals": [
-        "hypertrophy"
+        "hypertrophy",
+        "strength"
       ],
       "tags": [
-        "arm_day",
+        "pull_day",
         "knee_safe",
-        "shoulder_safe",
         "no_axial_load",
-        "lower_back_safe"
+        "lower_back_safe",
+        "shoulder_safe"
       ],
-      "variation_group": "tricep-pushdown",
+      "variation_group": "row",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand facing a cable machine with a straight bar attachment.",
-        "Grip the bar and pin your elbows to your sides.",
-        "Push the bar down until your arms are fully extended.",
-        "Slowly return to the starting position.",
+        "Sit at a cable row station with feet on the platform.",
+        "Grip a wide bar with an overhand grip.",
+        "Pull the bar toward your upper abdomen, squeezing your shoulder blades.",
+        "Extend your arms back to the starting position with control.",
         "Repeat."
       ],
       "instructions_de": [
-        "Stehe vor dem Kabelzug mit einem geraden Stangenaufsatz.",
-        "Greife die Stange und fixiere die Ellbogen an den Seiten.",
-        "Drücke die Stange herunter, bis die Arme vollständig gestreckt sind.",
-        "Langsam in die Ausgangsposition zurück.",
+        "Setze dich an die Kabelruderstation mit Füßen auf der Plattform.",
+        "Greife eine breite Stange mit Obergriff.",
+        "Ziehe die Stange zum Oberbauch und spanne die Schulterblätter zusammen.",
+        "Strecke die Arme kontrolliert zur Startposition.",
         "Wiederhole."
       ],
       "instructions_es": [
-        "Párate frente a una máquina de cable con un accesorio de barra recta.",
-        "Agarra la barra y pega los codos a los costados.",
-        "Empuja la barra hacia abajo hasta que los brazos estén completamente extendidos.",
-        "Regresa lentamente a la posición inicial.",
+        "Siéntate en la estación de remo con los pies en la plataforma.",
+        "Agarra la barra ancha con un agarre en pronación.",
+        "Tira de la barra hacia el abdomen superior apretando los omóplatos.",
+        "Extiende los brazos de vuelta a la posición inicial de forma controlada.",
         "Repite."
       ],
       "tips_en": [
-        "Keep your torso upright.",
-        "Only your forearms should move."
+        "Keep your torso upright and avoid rocking back and forth.",
+        "Drive your elbows high and wide to target the upper back.",
+        "Maintain a slight bend in your knees throughout the set."
       ],
       "tips_de": [
-        "Halte den Oberkörper aufrecht.",
-        "Nur die Unterarme bewegen sich."
+        "Halte den Oberkörper aufrecht, ohne weit zurückzulehnen.",
+        "Beuge die Knie leicht, statt sie durchzustrecken.",
+        "Lass die Schulterblätter vorn bewusst auseinandergleiten, bevor du erneut ziehst."
       ],
       "tips_es": [
-        "Mantén el torso erguido.",
-        "Solo deben moverse los antebrazos."
+        "Sujeta la barra ancha con agarre prono.",
+        "Lleva la barra hacia el abdomen alto juntando los omóplatos.",
+        "Extiende los brazos al frente de forma controlada."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/tricep-pushdown-start.webp",
-          "peak": "images/flat/tricep-pushdown-peak.webp"
+          "start": "images/flat/wide-grip-seated-cable-row-start.webp",
+          "peak": "images/flat/wide-grip-seated-cable-row-peak.webp"
         }
       }
     },
     {
-      "id": "upright-row",
-      "name_en": "Barbell Upright Row",
-      "name_de": "Langhantel Hochziehen",
-      "name_es": "Remo al Mentón con Barra",
-      "description_en": "A compound pulling movement for the lateral deltoids and upper traps.",
-      "description_de": "Eine zusammengesetzte Zugbewegung für den seitlichen Deltamuskel und den oberen Trapezmuskel.",
-      "description_es": "Un movimiento de tirón compuesto para los deltoides laterales y el trapecio superior.",
-      "category": "strength",
-      "force_type": "pull",
+      "id": "wide-legged-forward-fold",
+      "name_en": "Wide-Legged Forward Fold",
+      "name_de": "Weite Vorbeuge im Stand",
+      "name_es": "Flexión con Piernas Abiertas",
+      "description_en": "A standing fold from a wide stance with the hands on the floor, lengthening the hamstrings and the inner thighs while the spine hangs long.",
+      "description_de": "Eine stehende Vorbeuge aus weitem Stand mit den Händen am Boden - verlängert Beinrückseite und Innenschenkel, während die Wirbelsäule lang hängt.",
+      "description_es": "Una flexión de pie desde una base amplia con las manos en el suelo, que alarga los isquiotibiales y la cara interna de los muslos mientras la columna cuelga larga.",
+      "category": "stretching",
+      "force_type": "static",
       "mechanic": "compound",
-      "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "shoulders",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
       "primary_muscles": [
-        "lateral_deltoid",
-        "trapezius"
+        "adductors",
+        "hamstrings"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "biceps_brachii"
+        "erector_spinae",
+        "gastrocnemius"
       ],
       "goals": [
-        "hypertrophy"
+        "mobility"
       ],
       "tags": [
-        "knee_safe",
-        "lower_back_safe",
-        "no_axial_load"
+        "mobility",
+        "stretching"
       ],
-      "variation_group": "upright-row",
       "is_unilateral": false,
-      "is_bodyweight": false,
+      "is_bodyweight": true,
       "instructions_en": [
-        "Stand holding a barbell with a shoulder-width overhand grip.",
-        "Pull the bar straight up along your body toward your chin.",
-        "Lead with your elbows, keeping them above your hands.",
-        "Lower the bar with control.",
-        "Repeat."
+        "Stand with the feet wide apart and the outer edges parallel.",
+        "Place the hands on the hips, lift the chest and hinge forward from the hip joints.",
+        "Bring the hands to the floor under the shoulders and let the head hang.",
+        "Hold the fold for the prescribed time, shifting the weight slightly into the balls of the feet.",
+        "Bring the hands back to the hips and come up with a flat back."
       ],
       "instructions_de": [
-        "Stehe mit schulterbreitem Obergriff an der Langhantel.",
-        "Ziehe die Stange gerade am Körper entlang zur Kinnhöhe.",
-        "Führe mit den Ellbogen, die stets über den Händen bleiben.",
-        "Senke die Stange kontrolliert.",
-        "Wiederhole."
+        "Stell die Füße weit auseinander, die Außenkanten parallel.",
+        "Leg die Hände an die Hüften, heb den Brustkorb und kipp aus den Hüftgelenken nach vorn.",
+        "Setz die Hände unter den Schultern auf den Boden und lass den Kopf hängen.",
+        "Halte die Vorbeuge für die vorgegebene Zeit und verlager das Gewicht leicht in die Fußballen.",
+        "Bring die Hände zurück an die Hüften und komm mit flachem Rücken hoch."
       ],
       "instructions_es": [
-        "Párate sosteniendo una barra con un agarre en pronación a la anchura de los hombros.",
-        "Tira de la barra hacia arriba a lo largo del cuerpo en dirección al mentón.",
-        "Lidera con los codos, manteniéndolos por encima de las manos.",
-        "Baja la barra de forma controlada.",
-        "Repite."
+        "Ponte de pie con los pies muy separados y los bordes externos paralelos.",
+        "Apoya las manos en las caderas, eleva el pecho y bascula hacia delante desde las articulaciones de la cadera.",
+        "Lleva las manos al suelo bajo los hombros y deja que la cabeza cuelgue.",
+        "Mantén la flexión durante el tiempo indicado, desplazando ligeramente el peso hacia las puntas de los pies.",
+        "Devuelve las manos a las caderas y sube con la espalda plana."
       ],
       "tips_en": [
-        "Use a lighter weight if you feel pinching in your shoulders.",
-        "Avoid bending your wrists excessively as the bar rises.",
-        "Avoid swinging or using your legs to heave the weight up."
+        "Micro-bend the knees so the fold comes from the hips rather than the lower back.",
+        "Keep the feet parallel; turning them out takes the stretch out of the inner thighs.",
+        "Rest the hands on blocks when the floor is out of reach."
       ],
       "tips_de": [
-        "Vermeide Schwung aus den Beinen beim Hochziehen.",
-        "Halte die Handgelenke möglichst gerade und entspannt.",
-        "Reduziere die Zughöhe, wenn du Druck in den Schultern spürst."
+        "Beug die Knie minimal, damit die Beuge aus der Hüfte kommt und nicht aus dem unteren Rücken.",
+        "Halte die Füße parallel; nach außen gedreht verlierst du die Dehnung der Innenschenkel.",
+        "Setz die Hände auf Blöcke, wenn der Boden zu weit weg ist."
       ],
       "tips_es": [
-        "Sube la barra pegada al cuerpo hacia la barbilla.",
-        "Guía el movimiento con los codos por encima de las manos.",
-        "Baja la barra de forma controlada en cada repetición."
+        "Deja una micro flexión en las rodillas para que la flexión venga de las caderas y no de la zona lumbar.",
+        "Mantén los pies paralelos; girarlos hacia fuera quita el estiramiento de la cara interna de los muslos.",
+        "Apoya las manos en bloques cuando el suelo quede lejos."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/upright-row-start.webp",
-          "peak": "images/flat/upright-row-peak.webp"
+          "main": "images/flat/wide-legged-forward-fold-main.webp"
         }
       }
     },
     {
-      "id": "wall-sit",
-      "name_en": "Wall Sit",
-      "name_de": "Wandsitzen",
-      "name_es": "Sentadilla en Pared",
-      "description_en": "A static isometric exercise holding a squat position against a wall to build quad endurance.",
-      "description_de": "Eine statische isometrische Übung in der Kniebeugeposition an einer Wand zum Aufbau der Quadrizeps-Ausdauer.",
-      "description_es": "Un ejercicio isométrico estático que consiste en mantener la posición de sentadilla contra una pared para desarrollar la resistencia de los cuádriceps.",
+      "id": "wide-stance-leg-press",
+      "name_en": "Wide-Stance Leg Press",
+      "name_de": "Beinpresse mit weitem Stand",
+      "name_es": "Prensa de piernas con postura amplia",
+      "description_en": "A leg press with a wide, slightly turned-out stance that increases the contribution of the adductors alongside hip and knee extension while the back stays supported.",
+      "description_de": "Eine Beinpresse mit weitem, leicht nach außen gedrehtem Stand, die neben der Hüft- und Kniestreckung stärker die Adduktoren einbezieht.",
+      "description_es": "Una prensa de piernas con una postura amplia y ligeramente abierta, que aumenta la participación de los aductores junto con la extensión de cadera y rodilla.",
       "category": "strength",
-      "force_type": "static",
+      "force_type": "push",
       "mechanic": "compound",
       "difficulty": "beginner",
+      "equipment": "leg_press",
       "body_part": "upper_legs",
       "primary_muscles": [
-        "gluteus_maximus",
-        "quadriceps"
+        "adductors"
       ],
       "secondary_muscles": [
-        "hamstrings"
+        "gluteus_maximus",
+        "hamstrings",
+        "quadriceps"
       ],
       "goals": [
-        "endurance",
+        "hypertrophy",
         "strength"
       ],
       "tags": [
@@ -18755,273 +45486,279 @@
         "no_axial_load",
         "knee_safe"
       ],
-      "variation_group": "squat",
+      "variation_group": "leg-press",
       "is_unilateral": false,
-      "is_bodyweight": true,
+      "is_bodyweight": false,
       "instructions_en": [
-        "Stand with back against a wall.",
-        "Slide down until thighs are parallel to the floor.",
-        "Hold the position.",
-        "Stand back up when done."
+        "Set the back pad and seat so your lower back remains supported at the bottom of the repetition.",
+        "Place your feet wide on the platform with the toes turned out only as far as the knees can follow comfortably.",
+        "Lower the sled by bending the hips and knees while keeping the knees aligned with the toes and the feet flat.",
+        "Press through the whole foot and extend the hips and knees without forcing the knees into lockout.",
+        "Lower the sled under control and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Stehe mit dem Rücken gegen eine Wand.",
-        "Rutsche herunter, bis die Oberschenkel parallel zum Boden sind.",
-        "Halte die Position.",
-        "Stehe auf, wenn du fertig bist."
+        "Stell Rückenpolster und Sitz so ein, dass der untere Rücken am unteren Punkt gestützt bleibt.",
+        "Setze die Füße weit auf die Plattform und drehe die Zehen nur so weit nach außen, wie die Knie folgen können.",
+        "Senke den Schlitten durch Beugen von Hüfte und Knien ab und halte Knie und Zehen in derselben Richtung.",
+        "Drücke mit dem ganzen Fuß und strecke Hüfte und Knie, ohne die Knie gewaltsam zu verriegeln.",
+        "Senke den Schlitten kontrolliert ab und wiederhole die Bewegung."
       ],
       "instructions_es": [
-        "Párate con la espalda contra una pared.",
-        "Deslízate hacia abajo hasta que los muslos estén paralelos al suelo.",
-        "Mantén la posición.",
-        "Vuelve a ponerte de pie cuando termines."
+        "Ajusta el asiento y el respaldo para que la zona lumbar permanezca apoyada en la parte baja del recorrido.",
+        "Coloca los pies separados en la plataforma y gira las puntas hacia fuera solo hasta donde las rodillas puedan seguirlas.",
+        "Baja el carro flexionando caderas y rodillas y mantén las rodillas en la misma dirección que los pies.",
+        "Empuja con todo el pie y extiende caderas y rodillas sin forzar el bloqueo.",
+        "Baja el carro bajo control y repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Keep knees at 90 degrees.",
-        "Press your back flat against the wall."
+        "Use a width and toe angle that your hips can control; wider is not automatically better.",
+        "Keep the knees moving in the same direction as the toes rather than letting them collapse inward.",
+        "Stop the descent before the pelvis rolls under and the lower back loses contact with the pad."
       ],
       "tips_de": [
-        "Halte die Knie im 90-Grad-Winkel.",
-        "Drücke den Rücken flach gegen die Wand."
+        "Wähle eine Breite und Zehenstellung, die du aus der Hüfte kontrollieren kannst.",
+        "Lass die Knie in Richtung der Zehen laufen und nicht nach innen kollabieren.",
+        "Stoppe vor dem Punkt, an dem sich das Becken einrollt und der Rücken den Kontakt zum Polster verliert."
       ],
       "tips_es": [
-        "Mantén las rodillas a 90 grados.",
-        "Presiona la espalda plana contra la pared."
+        "Elige una anchura y un ángulo de los pies que puedas controlar desde la cadera; más ancho no siempre es mejor.",
+        "Mantén las rodillas siguiendo a los pies y evita que se hundan hacia dentro.",
+        "Detén el descenso antes de que la pelvis se despegue y la espalda pierda contacto con el respaldo."
       ],
-      "met": 5.0,
+      "met": 6.0,
       "images": {
         "flat": {
-          "main": "images/flat/wall-sit-main.webp"
+          "start": "images/flat/wide-stance-leg-press-start.webp",
+          "peak": "images/flat/wide-stance-leg-press-peak.webp"
         }
       }
     },
     {
-      "id": "weighted-wall-crunch",
-      "name_en": "Weighted Wall Crunch",
-      "name_de": "Gewichtetes Wandcrunch",
-      "name_es": "Crunch en Pared con Peso",
-      "description_en": "A crunch variation with feet on a wall for better isolation.",
-      "description_de": "Eine Crunch-Variante mit Füßen an der Wand für bessere Isolierung.",
-      "description_es": "Una variante del crunch con los pies en la pared para mayor aislamiento.",
+      "id": "wrist-curl",
+      "name_en": "Bilateral Dumbbell Wrist Curl",
+      "name_de": "Beidarmiger Kurzhantel-Handgelenk-Curl",
+      "name_es": "Curl de Muñeca con Mancuernas Bilateral",
+      "description_en": "A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session.",
+      "description_de": "Ein Kurzhantel-Handgelenk-Curl, bei dem beide Arme gleichzeitig arbeiten – isoliert die Unterarmbeuger für ein zeiteffizientes Unterarmtraining.",
+      "description_es": "Un curl de muñeca con mancuernas realizado con ambos brazos a la vez, que aísla los flexores del antebrazo para un entrenamiento eficiente.",
       "category": "strength",
       "force_type": "pull",
       "mechanic": "isolation",
-      "difficulty": "intermediate",
+      "difficulty": "beginner",
       "equipment": "dumbbell",
-      "body_part": "core",
+      "body_part": "lower_arms",
       "primary_muscles": [
-        "rectus_abdominis"
+        "forearm_flexors"
       ],
       "secondary_muscles": [
-        "obliques"
+        "brachioradialis"
       ],
       "goals": [
         "hypertrophy"
       ],
       "tags": [
-        "core",
-        "lower_back_safe",
-        "knee_safe",
-        "shoulder_safe",
-        "no_axial_load"
+        "arm_day",
+        "grip_focus"
       ],
-      "variation_group": "crunch",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on the floor with your feet flat against a wall, knees at 90 degrees.",
-        "Hold a dumbbell against your chest with both hands.",
-        "Crunch up, lifting your shoulder blades off the floor.",
-        "Lower with control.",
-        "Repeat."
+        "Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up.",
+        "Let both dumbbells roll down to your fingertips.",
+        "Curl both dumbbells up by flexing your wrists.",
+        "Squeeze at the top, then lower under control.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich auf den Boden mit flachen Füßen an der Wand, Knie im 90-Grad-Winkel.",
-        "Halte eine Gewichtsscheibe auf der Brust.",
-        "Crunch nach oben und hebe die Schulterblätter vom Boden.",
-        "Senke dich kontrolliert.",
-        "Wiederhole."
+        "Setze dich auf eine Bank und halte in jeder Hand eine Kurzhantel, die Unterarme liegen auf den Oberschenkeln, Handflächen nach oben.",
+        "Lasse beide Kurzhanteln zu den Fingerspitzen abrollen.",
+        "Curle beide Kurzhanteln hoch, indem du die Handgelenke beugst.",
+        "Drücke oben kurz zusammen, senke dann kontrolliert ab.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Túmbate en el suelo con los pies planos contra la pared y las rodillas a 90 grados.",
-        "Sostén un disco de peso sobre el pecho.",
-        "Sube en crunch levantando los omóplatos del suelo.",
-        "Baja de forma controlada.",
-        "Repite."
+        "Siéntate en un banco sujetando una mancuerna en cada mano, con los antebrazos apoyados sobre los muslos, palmas hacia arriba.",
+        "Deja que ambas mancuernas rueden hacia las puntas de los dedos.",
+        "Flexiona las muñecas para levantar ambas mancuernas.",
+        "Aprieta arriba y baja con control.",
+        "Repite el número deseado de repeticiones."
       ],
       "tips_en": [
-        "Exhale as you crunch up and inhale on the way down.",
-        "Keep your neck relaxed instead of pulling your head forward.",
-        "Press your lower back into the floor throughout the movement."
+        "Keep your forearms pinned to your thighs throughout -- only the wrists move.",
+        "Use a lighter load per hand than you would single-arm, since both sides work simultaneously."
       ],
       "tips_de": [
-        "Halte den unteren Rücken während der gesamten Bewegung am Boden.",
-        "Rolle dich ohne Schwung aus der Bauchmuskulatur nach oben.",
-        "Atme beim Hochrollen aus und beim Absenken ein."
+        "Halte die Unterarme während der gesamten Bewegung auf den Oberschenkeln fixiert — nur die Handgelenke bewegen sich.",
+        "Verwende pro Hand ein leichteres Gewicht als beim einarmigen Curl, da beide Seiten gleichzeitig arbeiten."
       ],
       "tips_es": [
-        "Apoya los pies en la pared con las rodillas a 90 grados.",
-        "Sujeta el disco sobre el pecho durante todo el ejercicio.",
-        "Despega los omóplatos del suelo sin tirar del cuello."
+        "Mantén los antebrazos apoyados en los muslos durante todo el movimiento — solo se mueven las muñecas.",
+        "Usa una carga por mano más ligera que en la versión unilateral, ya que ambos lados trabajan a la vez."
       ],
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/weighted-wall-crunch-start.webp",
-          "peak": "images/flat/weighted-wall-crunch-peak.webp"
+          "start": "images/flat/wrist-curl-start.webp",
+          "peak": "images/flat/wrist-curl-peak.webp"
         }
       }
     },
     {
-      "id": "wide-grip-bench-press",
-      "name_en": "Wide-Grip Bench Press",
-      "name_de": "Bankdrücken mit breitem Griff",
-      "name_es": "Press de Banca en Agarre Ancho",
-      "description_en": "A bench press variation with a wider-than-shoulder-width grip to maximize chest activation.",
-      "description_de": "Eine Bankdrücken-Variante mit breiterem Schultergriff zur maximalen Brustaktivierung.",
-      "description_es": "Una variante del press de banca con un agarre más ancho que los hombros para maximizar la activación del pectoral.",
+      "id": "wrist-roller",
+      "name_en": "Wrist Roller",
+      "name_de": "Wrist Roller",
+      "name_es": "Rodillo de Muñeca",
+      "description_en": "A forearm exercise winding a hanging weight up and down a roller, building grip and wrist strength.",
+      "description_de": "Eine Unterarmübung am Wrist Roller, bei der ein hängendes Gewicht über Drehbewegungen der Handgelenke auf- und abgerollt wird.",
+      "description_es": "Un ejercicio para el antebrazo que consiste en enrollar un peso con la cuerda mediante el giro de las muñecas.",
       "category": "strength",
       "force_type": "push",
       "mechanic": "compound",
       "difficulty": "intermediate",
-      "equipment": "barbell",
-      "body_part": "chest",
+      "equipment": "wrist_roller",
+      "body_part": "lower_arms",
       "primary_muscles": [
-        "pectoralis_major"
+        "forearm_extensors",
+        "forearm_flexors"
       ],
       "secondary_muscles": [
-        "anterior_deltoid",
-        "triceps_brachii"
+        "anterior_deltoid"
       ],
       "goals": [
         "hypertrophy",
         "strength"
       ],
       "tags": [
-        "push_day",
         "knee_safe",
-        "no_axial_load",
+        "shoulder_safe",
         "lower_back_safe",
-        "requires_bench"
+        "no_axial_load"
       ],
-      "variation_group": "bench-press",
+      "variation_group": "wrist-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Lie on a flat bench. Grip the barbell wider than shoulder-width.",
-        "Lower the bar to mid-chest.",
-        "Press back up to full extension.",
-        "Repeat."
+        "Grip the wrist roller handle with arms extended in front at shoulder height.",
+        "Let the weight hang from the cord.",
+        "Roll the handle forward with alternating wrist movements to wind the weight up.",
+        "Keep your arms straight throughout.",
+        "Once fully wound, reverse the rotation to lower the weight.",
+        "Repeat for the desired number of reps."
       ],
       "instructions_de": [
-        "Lege dich auf eine flache Bank und greife die Langhantel breiter als schulterbreit.",
-        "Senke die Stange zur Brustmitte.",
-        "Drücke zurück bis zur vollen Streckung.",
-        "Wiederhole."
+        "Greife den Wrist-Roller-Griff mit ausgestreckten Armen auf Schulterhöhe.",
+        "Lass das Gewicht an der Schnur hängen.",
+        "Rolle den Griff mit abwechselnden Handgelenkbewegungen nach vorne, um das Gewicht aufzuwickeln.",
+        "Halte die Arme während der gesamten Übung gestreckt.",
+        "Wenn vollständig aufgewickelt, kehre die Drehrichtung um, um das Gewicht zu senken.",
+        "Wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Túmbate en un banco plano. Agarra la barra más ancha que los hombros.",
-        "Baja la barra hasta la mitad del pecho.",
-        "Empuja de vuelta a la extensión completa.",
-        "Repite."
+        "Agarra el mango del rodillo con los brazos extendidos al frente a la altura de los hombros.",
+        "Deja que el peso cuelgue del cordón.",
+        "Enrolla el mango hacia adelante con movimientos alternos de muñeca para subir el peso.",
+        "Mantén los brazos rectos durante todo el movimiento.",
+        "Una vez enrollado por completo, invierte la rotación para bajar el peso.",
+        "Repite el número de repeticiones deseado."
       ],
       "tips_en": [
-        "A wider grip reduces triceps involvement.",
-        "Avoid excessive wrist bending."
+        "Use full wrist rotations rather than small partial turns.",
+        "Keep your shoulders relaxed and avoid shrugging as you roll.",
+        "Control the unwinding phase instead of letting the weight drop."
       ],
       "tips_de": [
-        "Ein breiterer Griff reduziert die Trizepsbeteiligung.",
-        "Vermeide übermäßiges Abknicken der Handgelenke."
+        "Beginne mit wenig Gewicht, da die Unterarme schnell ermüden.",
+        "Halte die Schultern unten und vermeide ein Hohlkreuz.",
+        "Senke das Gewicht ebenso kontrolliert ab, wie du es aufwickelst."
       ],
       "tips_es": [
-        "Un agarre más ancho reduce la participación de los tríceps.",
-        "Evita doblar las muñecas en exceso."
+        "Mantén los brazos extendidos al frente a la altura de los hombros.",
+        "Enrolla la cuerda con giros alternos de las muñecas.",
+        "Invierte la rotación para bajar el peso de forma controlada."
       ],
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/wide-grip-bench-press-start.webp",
-          "peak": "images/flat/wide-grip-bench-press-peak.webp"
+          "start": "images/flat/wrist-roller-start.webp",
+          "peak": "images/flat/wrist-roller-peak.webp"
         }
       }
     },
     {
-      "id": "wide-grip-seated-cable-row",
-      "name_en": "Wide Grip Seated Cable Row",
-      "name_de": "Sitzrudern mit breitem Griff am Kabelzug",
-      "name_es": "Remo en Polea Sentado en Agarre Ancho",
-      "description_en": "A seated rowing variation with a wide grip emphasizing the upper back.",
-      "description_de": "Eine sitzende Rudervariante mit breitem Griff, die den oberen Rücken betont.",
-      "description_es": "Una variante del remo sentado con agarre ancho que hace énfasis en la parte superior de la espalda.",
+      "id": "zottman-curl",
+      "name_en": "Zottman Curl",
+      "name_de": "Zottman-Curl",
+      "name_es": "Curl Zottman",
+      "description_en": "A standing dumbbell curl that lifts with a supinated grip, rotates to palms-down at the top, and lowers in pronation to combine biceps work with a forearm-heavy eccentric.",
+      "description_de": "Ein Kurzhantelcurl im Stehen, der mit Untergriff angehoben, oben in den Obergriff gedreht und mit nach unten gerichteten Handflächen abgesenkt wird, sodass der Bizeps mit einer unterarmbetonten exzentrischen Phase kombiniert wird.",
+      "description_es": "Un curl con mancuernas de pie que sube con agarre supinado, gira las palmas hacia abajo en la parte superior y desciende en pronación para combinar el trabajo del bíceps con una fase excéntrica centrada en los antebrazos.",
       "category": "strength",
       "force_type": "pull",
-      "mechanic": "compound",
+      "mechanic": "isolation",
       "difficulty": "intermediate",
-      "equipment": "cable",
-      "body_part": "back",
+      "equipment": "dumbbell",
+      "body_part": "upper_arms",
       "primary_muscles": [
-        "latissimus_dorsi",
-        "rhomboids"
+        "biceps_brachii"
       ],
       "secondary_muscles": [
-        "biceps_brachii",
-        "posterior_deltoid"
+        "brachialis",
+        "brachioradialis",
+        "forearm_extensors"
       ],
       "goals": [
-        "hypertrophy",
-        "strength"
+        "hypertrophy"
       ],
       "tags": [
-        "pull_day",
         "knee_safe",
-        "no_axial_load",
+        "shoulder_safe",
         "lower_back_safe",
-        "shoulder_safe"
+        "no_axial_load"
       ],
-      "variation_group": "row",
+      "variation_group": "bicep-curl",
       "is_unilateral": false,
       "is_bodyweight": false,
       "instructions_en": [
-        "Sit at a cable row station with feet on the platform.",
-        "Grip a wide bar with an overhand grip.",
-        "Pull the bar toward your upper abdomen, squeezing your shoulder blades.",
-        "Extend your arms back to the starting position with control.",
-        "Repeat."
+        "Stand with your feet about hip-width apart, arms extended at your sides, and a dumbbell in each hand with the palms facing forward.",
+        "Keep your upper arms beside your ribs and curl both dumbbells toward your shoulders without swinging the torso.",
+        "At the top, keep the elbows bent and rotate the forearms until the palms face down.",
+        "Lower the dumbbells slowly with the pronated grip until the arms are straight.",
+        "Turn the palms forward again at the bottom and repeat for the desired number of repetitions."
       ],
       "instructions_de": [
-        "Setze dich an die Kabelruderstation mit Füßen auf der Plattform.",
-        "Greife eine breite Stange mit Obergriff.",
-        "Ziehe die Stange zum Oberbauch und spanne die Schulterblätter zusammen.",
-        "Strecke die Arme kontrolliert zur Startposition.",
-        "Wiederhole."
+        "Stell dich etwa hüftbreit hin, streck die Arme seitlich nach unten und halte in jeder Hand eine Kurzhantel mit nach vorn gerichteten Handflächen.",
+        "Halte die Oberarme an den Rippen und curl beide Kurzhanteln ohne Schwung zu den Schultern.",
+        "Lass die Ellbogen oben gebeugt und dreh die Unterarme, bis die Handflächen nach unten zeigen.",
+        "Senk die Kurzhanteln langsam im Obergriff ab, bis die Arme gestreckt sind.",
+        "Dreh die Handflächen unten wieder nach vorn und wiederhole für die gewünschte Anzahl an Wiederholungen."
       ],
       "instructions_es": [
-        "Siéntate en la estación de remo con los pies en la plataforma.",
-        "Agarra la barra ancha con un agarre en pronación.",
-        "Tira de la barra hacia el abdomen superior apretando los omóplatos.",
-        "Extiende los brazos de vuelta a la posición inicial de forma controlada.",
-        "Repite."
+        "Colócate de pie con los pies aproximadamente al ancho de las caderas, los brazos extendidos a los lados y una mancuerna en cada mano con las palmas hacia delante.",
+        "Mantén los brazos junto a las costillas y lleva ambas mancuernas hacia los hombros sin balancear el torso.",
+        "En la parte superior, conserva los codos flexionados y gira los antebrazos hasta que las palmas miren hacia abajo.",
+        "Baja lentamente las mancuernas con el agarre pronado hasta extender los brazos.",
+        "Vuelve a girar las palmas hacia delante en la parte inferior y repite las repeticiones deseadas."
       ],
       "tips_en": [
-        "Keep your torso upright and avoid rocking back and forth.",
-        "Drive your elbows high and wide to target the upper back.",
-        "Maintain a slight bend in your knees throughout the set."
+        "Use less weight than for a standard dumbbell curl; the palms-down lowering phase is usually the limiting part.",
+        "Rotate through the forearms while keeping the wrists straight rather than bending them around the handles.",
+        "Keep the elbows close to the ribs and avoid turning the curl into a shoulder swing."
       ],
       "tips_de": [
-        "Halte den Oberkörper aufrecht, ohne weit zurückzulehnen.",
-        "Beuge die Knie leicht, statt sie durchzustrecken.",
-        "Lass die Schulterblätter vorn bewusst auseinandergleiten, bevor du erneut ziehst."
+        "Nimm weniger Gewicht als bei einem normalen Kurzhantelcurl; die Abwärtsphase mit Obergriff ist meist der begrenzende Teil.",
+        "Dreh aus den Unterarmen und halte die Handgelenke gerade, statt sie um die Griffe abzuknicken.",
+        "Halte die Ellbogen nah an den Rippen und vermeide es, den Curl mit den Schultern hochzuschwingen."
       ],
       "tips_es": [
-        "Sujeta la barra ancha con agarre prono.",
-        "Lleva la barra hacia el abdomen alto juntando los omóplatos.",
-        "Extiende los brazos al frente de forma controlada."
+        "Usa menos peso que en un curl con mancuernas convencional; la bajada con las palmas hacia abajo suele ser la parte limitante.",
+        "Gira desde los antebrazos y mantén las muñecas rectas en lugar de doblarlas alrededor de las empuñaduras.",
+        "Mantén los codos cerca de las costillas y evita convertir el curl en un balanceo de hombros."
       ],
-      "met": 6.0,
+      "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/wide-grip-seated-cable-row-start.webp",
-          "peak": "images/flat/wide-grip-seated-cable-row-peak.webp"
+          "start": "images/flat/zottman-curl-start.webp",
+          "peak": "images/flat/zottman-curl-peak.webp"
         }
       }
     }
diff --git a/images/equipment/ab-crunch-machine.webp b/images/equipment/ab-crunch-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..5310ec271b76c4be63cbf87dd5c3358f51231350
--- /dev/null
+++ b/images/equipment/ab-crunch-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:811594004e24f0fd5bcebae550e8d467eb28f27aad1d92f3506d6ecabf407542
+size 6224
diff --git a/images/equipment/ab-wheel.webp b/images/equipment/ab-wheel.webp
new file mode 100644
index 0000000000000000000000000000000000000000..aa88110734174f7f8dcdc0f89d43e49b33f377a0
--- /dev/null
+++ b/images/equipment/ab-wheel.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:f170452af7fdf033ec1a6287271d469e3f22b93e31bbf8926a1da1aa0e1e8e71
+size 2872
diff --git a/images/equipment/air-bike.webp b/images/equipment/air-bike.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6169ce7d59dc974997cf1ce919253330b78b6d02
--- /dev/null
+++ b/images/equipment/air-bike.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:6d64ac341bdcdac6884a9ad1c4e7f0934eac2d9cb05608872e8e1a828ae1fc1e
+size 8278
diff --git a/images/equipment/assisted-pullup-machine.webp b/images/equipment/assisted-pullup-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..4ce032a3f0cb8a25da86f4b18a881bb854f4c409
--- /dev/null
+++ b/images/equipment/assisted-pullup-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:561c310c2f6c4add708e74e8dc041c8613ee266ce5cff9dcfcf608724f1fb4e3
+size 5272
diff --git a/images/equipment/back-extension-machine.webp b/images/equipment/back-extension-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..e0181d463bf7a817aa422385ab918616b531fc73
--- /dev/null
+++ b/images/equipment/back-extension-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:3f68d9ba473e64f4376c879d29ffd617559f1c8b5a0ca7e3207a5efe589f531e
+size 6006
diff --git a/images/equipment/barbell.webp b/images/equipment/barbell.webp
new file mode 100644
index 0000000000000000000000000000000000000000..5cb32f2b744f474261e396c4ac4c666f99d693c9
--- /dev/null
+++ b/images/equipment/barbell.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:16182d572e2b8fd6e451ecb0d70d8dddc5a336bce76b3e8d1c664f9923ef9030
+size 2142
diff --git a/images/equipment/battle-rope.webp b/images/equipment/battle-rope.webp
new file mode 100644
index 0000000000000000000000000000000000000000..80a8854d40143ddaf06ff1640c03f24a75a0b4ae
--- /dev/null
+++ b/images/equipment/battle-rope.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:d05931d55275c62dba1c9e65613d8d34c3d87faec68e9388cae788434b3d96d3
+size 5950
diff --git a/images/equipment/bicep-curl-machine.webp b/images/equipment/bicep-curl-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6408aa0e01607d2bcb850ea92e75ec2da677fd71
--- /dev/null
+++ b/images/equipment/bicep-curl-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:772581c09e501daa4126afacef54d1cfd9ade54252a2cb4dd145fdbc1a773fe0
+size 3798
diff --git a/images/equipment/cable.webp b/images/equipment/cable.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2e543e9d6755fde8e0d98daae57f0dd682d2004c
--- /dev/null
+++ b/images/equipment/cable.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:4878e17f4a1e79336a3f408408fe45c42eaa087852563566af40fb2e73afada4
+size 6860
diff --git a/images/equipment/chest-fly-machine.webp b/images/equipment/chest-fly-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..3d7b0ef50e9143cc9df593062504b225f217e017
--- /dev/null
+++ b/images/equipment/chest-fly-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7ed93ea045166d997226c481dc60b565c44d527acb0b08e11225c2c8bf30f837
+size 5306
diff --git a/images/equipment/chest-press-machine.webp b/images/equipment/chest-press-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c2305d5114a8d23f99b2b16a7d6763c7424d6c85
--- /dev/null
+++ b/images/equipment/chest-press-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:0ab2337de82e0659e1ad1c2ef41bd7ba82af1bf78665360a4fbb78b04906fe11
+size 8462
diff --git a/images/equipment/climbing-rope.webp b/images/equipment/climbing-rope.webp
new file mode 100644
index 0000000000000000000000000000000000000000..f586283ac0b092ce1f73937a151e3d06f525b040
--- /dev/null
+++ b/images/equipment/climbing-rope.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:1b51d7bd204010c519ee31f240354397bcd2877fdd884368bba882b76204c41b
+size 2452
diff --git a/images/equipment/dip-machine.webp b/images/equipment/dip-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..38648e07ab2e3b6c3b719d56d8f01d2e16eea8b2
--- /dev/null
+++ b/images/equipment/dip-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:d5aa7d1a56714bd90f4614198aa975a8314975edd24645a0c5c6da03abc6c426
+size 4948
diff --git a/images/equipment/dip-station.webp b/images/equipment/dip-station.webp
new file mode 100644
index 0000000000000000000000000000000000000000..41f6af64eba90e19475938ccc3790be94eca8c8b
--- /dev/null
+++ b/images/equipment/dip-station.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:fece0c23291f068533de3c3c60a8a0d00b1a7df8bbc6f73046fcb69037e78e42
+size 4868
diff --git a/images/equipment/donkey-calf-raise-machine.webp b/images/equipment/donkey-calf-raise-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..9b144f99fa4846182a0c61b95a281896e5b3f2ed
--- /dev/null
+++ b/images/equipment/donkey-calf-raise-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:0295e123a5d27ccef46611d2e2b1351c02ac47f58fe938adf2f572a09dd048f1
+size 7778
diff --git a/images/equipment/dumbbell.webp b/images/equipment/dumbbell.webp
new file mode 100644
index 0000000000000000000000000000000000000000..e284be6a693ae2958ef30e8b8fdb26fe9df004ba
--- /dev/null
+++ b/images/equipment/dumbbell.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:fcf271eb5b1b78093a7060ec02b53863d9bcc2a601acae9ad3481e865e7007b7
+size 3282
diff --git a/images/equipment/elliptical.webp b/images/equipment/elliptical.webp
new file mode 100644
index 0000000000000000000000000000000000000000..91f2c6ff67cce024b79e422bdbd548598bec1a3a
--- /dev/null
+++ b/images/equipment/elliptical.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:13fb0c5fb99c668fafe2f41534439d15c43a6a0ecb548060f64166388928f205
+size 5782
diff --git a/images/equipment/ez-bar.webp b/images/equipment/ez-bar.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c65f4141f968fbeeaa19bc761a289be74dd2cf9e
--- /dev/null
+++ b/images/equipment/ez-bar.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:e01c7bbb1940d1f11d905da6b79bebab7835ff2d55dc1a2a7597482d57dadbd6
+size 1998
diff --git a/images/equipment/flat-bench.webp b/images/equipment/flat-bench.webp
new file mode 100644
index 0000000000000000000000000000000000000000..95e079dc6f1938b98eb47e7b0a52b48d6ef173b4
--- /dev/null
+++ b/images/equipment/flat-bench.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:aa93d68a48f8bec4b5de3ae70d4fbe08e1952a728d6790bc0a3b7d711fbb1e5d
+size 4436
diff --git a/images/equipment/glute-ham-developer.webp b/images/equipment/glute-ham-developer.webp
new file mode 100644
index 0000000000000000000000000000000000000000..b8955aaa3446b036e3de2c80a78c2413a54a8b5a
--- /dev/null
+++ b/images/equipment/glute-ham-developer.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:e0a8b6f0efdb3908a48c83f100abe63e406d145b63f3af3b553be9e983ce878c
+size 6410
diff --git a/images/equipment/hack-squat.webp b/images/equipment/hack-squat.webp
new file mode 100644
index 0000000000000000000000000000000000000000..b17789db4b85b8cb0db7854c42f0e96a7466f070
--- /dev/null
+++ b/images/equipment/hack-squat.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:50d98758bfa000f9afb1ff6f6a3175f68ee7e0c8b925b9968c22a0d44f49cca4
+size 8008
diff --git a/images/equipment/hip-abduction-machine.webp b/images/equipment/hip-abduction-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..53943392647abf4ce49c5956ecdd3f6a87f21829
--- /dev/null
+++ b/images/equipment/hip-abduction-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:8d169e3b180a96a2e55b48311454bfc8b831a7d31a4611d92e059b71d996d7c6
+size 6048
diff --git a/images/equipment/hip-adduction-machine.webp b/images/equipment/hip-adduction-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..3faffe175d04576561044257c58e3b8b772c4658
--- /dev/null
+++ b/images/equipment/hip-adduction-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:9f29be0e2f31495c90274d6c0ad95e2360c56d01e463cad4f9ddc55ac3b79bec
+size 4894
diff --git a/images/equipment/hip-thrust-machine.webp b/images/equipment/hip-thrust-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..4e97dcf23a306aa2f56adab616148a916d8a23c1
--- /dev/null
+++ b/images/equipment/hip-thrust-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:2c4cb60dd36e9278aa03555a3ab9b51c041b08e11b93b40c7f79e98af32f5181
+size 7098
diff --git a/images/equipment/jump-rope.webp b/images/equipment/jump-rope.webp
new file mode 100644
index 0000000000000000000000000000000000000000..e8b8abeca9c255565c36f92d3e5efed3814c17d1
--- /dev/null
+++ b/images/equipment/jump-rope.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:0923594246af085e27420f3e4d25e9f589bb201568259eebb7be09f0f60766b1
+size 5256
diff --git a/images/equipment/kettlebell.webp b/images/equipment/kettlebell.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2c8b9f66769cf7b51a917ec12475c98f7e55774d
--- /dev/null
+++ b/images/equipment/kettlebell.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7a2a35fb628849ab92110a9e94142a43ed18baa181f9b040cb63eea8ea6def3f
+size 3848
diff --git a/images/equipment/lat-pulldown-machine.webp b/images/equipment/lat-pulldown-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..3c674e9e23f04303324ddf3b7feb9c1c601634a1
--- /dev/null
+++ b/images/equipment/lat-pulldown-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:ed9d58a04723dadaa898dfeb68848a75cc8604fcfb684f4a8dd30d7f14c78001
+size 4164
diff --git a/images/equipment/leg-curl.webp b/images/equipment/leg-curl.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c572ce36e3a0ac21c8ad92bc894cd44a7c56f2ed
--- /dev/null
+++ b/images/equipment/leg-curl.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:83b479c674566d74c2d30d73fc3da04b7884407ae9ddff62f8a55b7ad072fa17
+size 5616
diff --git a/images/equipment/leg-extension.webp b/images/equipment/leg-extension.webp
new file mode 100644
index 0000000000000000000000000000000000000000..56637660f00b69a4cd8124fe10c76f6f7871d894
--- /dev/null
+++ b/images/equipment/leg-extension.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:916462bbaff64ed402c58348931d0a57bdedc8a76569315daeadc1872482799c
+size 6734
diff --git a/images/equipment/leg-press.webp b/images/equipment/leg-press.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2f87cabf15f5ce6bba4dbea5f9aecd79049356b2
--- /dev/null
+++ b/images/equipment/leg-press.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:56d99b7d1256ff8e1230947f72fdb24ad5bae59337962507da8dee5be26bfecb
+size 7146
diff --git a/images/equipment/loop-band.webp b/images/equipment/loop-band.webp
new file mode 100644
index 0000000000000000000000000000000000000000..fbc22391ada9c6e5807e46c63bfdd316da553636
--- /dev/null
+++ b/images/equipment/loop-band.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:8c09fec9d3d50c775ef5be19c3fd610ea58fade4047cb90afc6bafcba63ee651
+size 3218
diff --git a/images/equipment/pec-deck.webp b/images/equipment/pec-deck.webp
new file mode 100644
index 0000000000000000000000000000000000000000..70c8cc675a3079241fdb4e879ac3517a5a78a887
--- /dev/null
+++ b/images/equipment/pec-deck.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:a5fe198992811631526822f7334d188d719936ae834816643f01a6f5f0d9424e
+size 6786
diff --git a/images/equipment/plate-loaded-lateral-raise-machine.webp b/images/equipment/plate-loaded-lateral-raise-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..9c90291bb4bb6d07fdec7e1ee2f22837ba632e63
--- /dev/null
+++ b/images/equipment/plate-loaded-lateral-raise-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:5be1b78a86797f44b268e176868654223669786f9ca5c15ae9e4c210ee6d3fb0
+size 5570
diff --git a/images/equipment/plates.webp b/images/equipment/plates.webp
new file mode 100644
index 0000000000000000000000000000000000000000..432f4117468f8d6b04d45e3e6600ba2e401060fb
--- /dev/null
+++ b/images/equipment/plates.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:58579cd515e1f1e804d6f45109ed44f85151e1b4ad7d973f1976921494e08ad3
+size 3750
diff --git a/images/equipment/plyo-box.webp b/images/equipment/plyo-box.webp
new file mode 100644
index 0000000000000000000000000000000000000000..20087100c0b87ae9efa0688c5c81aec97105829a
--- /dev/null
+++ b/images/equipment/plyo-box.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:3c245f897ae34aef2579c64deb197de54d42b91a7c17e430573fccf15476a0e9
+size 2782
diff --git a/images/equipment/preacher-curl-machine.webp b/images/equipment/preacher-curl-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..d2d72009b8db66efd30179f10969a36a49ce9dc4
--- /dev/null
+++ b/images/equipment/preacher-curl-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:59caf4ebf50008c1d965ef85aaa0b84287936c49c61ee3b424a6376ee040b65c
+size 5044
diff --git a/images/equipment/pull-up-bar.webp b/images/equipment/pull-up-bar.webp
new file mode 100644
index 0000000000000000000000000000000000000000..d5af695c91a93419f747db9ebb330164a2f1a857
--- /dev/null
+++ b/images/equipment/pull-up-bar.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:640542d1c5ef47bfd0dac66ca26901db420d981e6de84fe442a0e578360f0434
+size 3426
diff --git a/images/equipment/resistance-band.webp b/images/equipment/resistance-band.webp
new file mode 100644
index 0000000000000000000000000000000000000000..9fde6f588ad509cb040531459d5ec55ff6e363f1
--- /dev/null
+++ b/images/equipment/resistance-band.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:5f4fdfdcdcaef11bfa23621b5b300fa4848bc9ae6005f99304913b57613e138f
+size 4696
diff --git a/images/equipment/rings.webp b/images/equipment/rings.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6d5cfe4e9110e56fc5ba2b20bb7fb8b47c3a0012
--- /dev/null
+++ b/images/equipment/rings.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:cf6642be8a4839df63eabc85ff518fe64f7fe439ddb0af3a19180a4630fa625e
+size 3742
diff --git a/images/equipment/rower.webp b/images/equipment/rower.webp
new file mode 100644
index 0000000000000000000000000000000000000000..98d880fcf1caa29d90aec603d3d33c705dd3a919
--- /dev/null
+++ b/images/equipment/rower.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:fa7d080b96d8bbfaed0c9387e8bdefe573bf688b8df43ae579976455d1ce2679
+size 4764
diff --git a/images/equipment/seated-calf-raise-machine.webp b/images/equipment/seated-calf-raise-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2123ececbf5d5c58b8ac8397a57b45922f25d03d
--- /dev/null
+++ b/images/equipment/seated-calf-raise-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:245ff24f142ae331d4cde72bb8491459802991a082318c2b9aea77f347a7cef5
+size 6650
diff --git a/images/equipment/shoulder-press-machine.webp b/images/equipment/shoulder-press-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6e735a4188ca95b10b3a4b0d479ee5585bf073cd
--- /dev/null
+++ b/images/equipment/shoulder-press-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:a62f8b40b16c38e2dc243e2eb3335ff8898c2a6b121aa7b9dc425a329da76871
+size 8422
diff --git a/images/equipment/shrug-machine.webp b/images/equipment/shrug-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..ec88bba68986132296b372dbfd8513ba164d9311
--- /dev/null
+++ b/images/equipment/shrug-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:4b157a41c88a7bc402c4e5abdde7556d3274ec07c767177495ba1fd3eb0e54e6
+size 7680
diff --git a/images/equipment/slam-ball.webp b/images/equipment/slam-ball.webp
new file mode 100644
index 0000000000000000000000000000000000000000..efa03c49e657b32a01a748bad442ec214238544b
--- /dev/null
+++ b/images/equipment/slam-ball.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:59086437337729bf02e8005dac4315ba7af492590224ceb6401944cb580c6832
+size 3706
diff --git a/images/equipment/sled.webp b/images/equipment/sled.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2a5b05767f98a745895e3234696973abdd937cfd
--- /dev/null
+++ b/images/equipment/sled.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:2375dd16999cfa29728bfdeb92e90dff5a296b392dc2c53d24445c74a1c847d5
+size 3954
diff --git a/images/equipment/smith-machine.webp b/images/equipment/smith-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..54f00298edefb83c9c5b0c4c455b8193db4916c1
--- /dev/null
+++ b/images/equipment/smith-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:e6f06ac9e7b82d71c2595efae1bda5599eaeb6fad24c0a08c09b7967030d0aa3
+size 6528
diff --git a/images/equipment/stability-ball.webp b/images/equipment/stability-ball.webp
new file mode 100644
index 0000000000000000000000000000000000000000..aea74ab005f54e7b23e0748f505d1eb210652a28
--- /dev/null
+++ b/images/equipment/stability-ball.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:e7665e6a86aca2ac98ac3178fa9e070f5c9d138e95c3bd8835525dd69ffe74f9
+size 3370
diff --git a/images/equipment/stair-climber.webp b/images/equipment/stair-climber.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c0e38e86913d8a9557bf0e6cc404b4fc21cbc16a
--- /dev/null
+++ b/images/equipment/stair-climber.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:bbfadf066544137ac9f64d84312b645f2c972e06185177e616e0a3b7eecb3a2b
+size 5640
diff --git a/images/equipment/standing-calf-raise-machine.webp b/images/equipment/standing-calf-raise-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..f12b7b070dd9cbd8c27ad12261e85a485a695fb9
--- /dev/null
+++ b/images/equipment/standing-calf-raise-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:899f2fc195a35e74de3363f4ac990b3922a67c3c0b7a2a0fe70047d4a3f5de8b
+size 5478
diff --git a/images/equipment/stationary-bike.webp b/images/equipment/stationary-bike.webp
new file mode 100644
index 0000000000000000000000000000000000000000..f8bdbf378fe00b73b74266baaf8053116997af3f
--- /dev/null
+++ b/images/equipment/stationary-bike.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:e1b09abced9f376018171ed5a9a215721975c05cda8102829b7599661a4c92f1
+size 6422
diff --git a/images/equipment/suspension-trainer.webp b/images/equipment/suspension-trainer.webp
new file mode 100644
index 0000000000000000000000000000000000000000..246022f85e59301c7869a1f0dc4706a4eec8c5a0
--- /dev/null
+++ b/images/equipment/suspension-trainer.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:0a31c1adc9ba4205658f3738367600b4feecbdf59e91638c04f60d67b769b555
+size 4104
diff --git a/images/equipment/trap-bar.webp b/images/equipment/trap-bar.webp
new file mode 100644
index 0000000000000000000000000000000000000000..7083db1249e4559e8c3ed4c937cf813dcd73bc87
--- /dev/null
+++ b/images/equipment/trap-bar.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7c0cf3f22534c76483ef863745bf61ea4ae6acdaf897d8ac44a3cccaa80a5c16
+size 3898
diff --git a/images/equipment/treadmill.webp b/images/equipment/treadmill.webp
new file mode 100644
index 0000000000000000000000000000000000000000..b738303436d430f3c1cbd071098bce2bac0485e4
--- /dev/null
+++ b/images/equipment/treadmill.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:3d9f5191580e50988e39a3cbfcb03f81ed54d4e779e2f8ebacda16dc2fd8c2ee
+size 5348
diff --git a/images/equipment/tricep-extension-machine.webp b/images/equipment/tricep-extension-machine.webp
new file mode 100644
index 0000000000000000000000000000000000000000..095c20d263fb4d6c148d9121789c2c0776248567
--- /dev/null
+++ b/images/equipment/tricep-extension-machine.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:782a2593e21290fa4995ddbdbe6cc9460af69047088ea24b92711fcc9b0d1301
+size 5924
diff --git a/images/equipment/wrist-roller.webp b/images/equipment/wrist-roller.webp
new file mode 100644
index 0000000000000000000000000000000000000000..5808523cc5b7f1ea9cfebeec523c44cfb9f75a83
--- /dev/null
+++ b/images/equipment/wrist-roller.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:6e34e0867a7f1301f56d11f4c669e732463d032be6014e45e4914d42059d3e8f
+size 2024
diff --git a/images/flat/back-lever-main.webp b/images/flat/back-lever-main.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2daca331813f35696da365d05cd1af1ba3c4b25b
--- /dev/null
+++ b/images/flat/back-lever-main.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:f78e34bc960b9f4d422c425d4d44842152c5bd6d463e1192720b187b0316386f
+size 19780
diff --git a/images/flat/ball-leg-curl-peak.webp b/images/flat/ball-leg-curl-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..0d0b38a22fe74257eb265d29a9fa4634ab8c02ee
--- /dev/null
+++ b/images/flat/ball-leg-curl-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:abf665c75a8b854bef426b1006b5ec17208bcfd389bb8e8b4753b59134a31364
+size 14694
diff --git a/images/flat/ball-leg-curl-start.webp b/images/flat/ball-leg-curl-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..7046cfa06e5219b768c916bafb682059af3a3197
--- /dev/null
+++ b/images/flat/ball-leg-curl-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:447ee4224148976285d1da4bfdf5bf4e3fd7fac97a39c51b21dcde4b76c32648
+size 12450
diff --git a/images/flat/ball-pike-peak.webp b/images/flat/ball-pike-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..e19bc246fc6351ff282bdaddac40ea3c061c5e87
--- /dev/null
+++ b/images/flat/ball-pike-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7c6b6581f7fa48cf9d5306ec3d80bb225bb7302fa0b048891fc71792de5ae86c
+size 18496
diff --git a/images/flat/ball-pike-start.webp b/images/flat/ball-pike-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6f963025261eea3e0f2b0ea0d216ce9e932915db
--- /dev/null
+++ b/images/flat/ball-pike-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:84f15e0ee9cb680cde1121becd6526137282da85b0bd8b12a9ea3356794086b9
+size 16614
diff --git a/images/flat/band-pull-apart-peak.webp b/images/flat/band-pull-apart-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c212d986554ece3224c76d5f099a9c1870e74933
--- /dev/null
+++ b/images/flat/band-pull-apart-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:6877609c4f7ec319bc0152e28402f96411a9073fc70a66e16fb97b2bdab8bd13
+size 12990
diff --git a/images/flat/band-pull-apart-start.webp b/images/flat/band-pull-apart-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..35e0a2e507931b20ee705861c9727b851fb9b90c
--- /dev/null
+++ b/images/flat/band-pull-apart-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:468760358fac0e967ef1ac3864ff67cea371d0394c3d29d6c5945efb828191a8
+size 11984
diff --git a/images/flat/banded-clamshell-peak.webp b/images/flat/banded-clamshell-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..8c8c346fb2369a1b341081a6e1862f0b1c2ffec5
--- /dev/null
+++ b/images/flat/banded-clamshell-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:893f8b0ca81247b2ccce09c5c7beef313ca29507becf131c91062774ea8436c8
+size 14590
diff --git a/images/flat/banded-clamshell-start.webp b/images/flat/banded-clamshell-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..776b59161ab3e7c35b95ee84c89f85b0a73457ba
--- /dev/null
+++ b/images/flat/banded-clamshell-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:4b3ca7d88abc2c71e4841152ca5a05ea45e2b9e789c37837f447fa99f31d8ac5
+size 13254
diff --git a/images/flat/banded-fire-hydrant-peak.webp b/images/flat/banded-fire-hydrant-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..168118d81a132eba35e3739a11ae1ebb3d9d423e
--- /dev/null
+++ b/images/flat/banded-fire-hydrant-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:b98026a5862dd08122ff8b4f031399e0a744d064bf01a8e2b9b52b01a0cbdc54
+size 18770
diff --git a/images/flat/banded-fire-hydrant-start.webp b/images/flat/banded-fire-hydrant-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6f7659959244c8d14e7f4ec248a5b545d9ac039f
--- /dev/null
+++ b/images/flat/banded-fire-hydrant-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:c6827afd117ab33eda32b2ae8bc7a7443630cb1e95a78dc1844bf7a7e3f8531d
+size 19372
diff --git a/images/flat/banded-glute-bridge-peak.webp b/images/flat/banded-glute-bridge-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..d9c2950e67413ce4cd346de3afde252b5771242c
--- /dev/null
+++ b/images/flat/banded-glute-bridge-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:b7e18c750fb9cfddd558ef8d04497d9a62807fa415fe14abf76219d9c6ad8652
+size 14776
diff --git a/images/flat/banded-glute-bridge-start.webp b/images/flat/banded-glute-bridge-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..ec8105df97cc74d2946d8daaced58f2fb43ce483
--- /dev/null
+++ b/images/flat/banded-glute-bridge-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:ec558a2b3403e8c0b0bb20c3768443b635a0db5206a689bed556b40fc084bb4b
+size 14534
diff --git a/images/flat/banded-good-morning-peak.webp b/images/flat/banded-good-morning-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..d82bd5bf94bb024c7071bd77576b26ac853b7e3f
--- /dev/null
+++ b/images/flat/banded-good-morning-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:27a28f873f8825ad93d4eac066586b0326da6412411ef900f2042cc52887c203
+size 19074
diff --git a/images/flat/banded-good-morning-start.webp b/images/flat/banded-good-morning-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c50815f4b5dc19e8995767624b3b89349c594d47
--- /dev/null
+++ b/images/flat/banded-good-morning-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:c1d74d71d967ff12d34c4cbecbe903c23f327e1a82c5777d5d035a65b57b4454
+size 16156
diff --git a/images/flat/banded-hip-thrust-peak.webp b/images/flat/banded-hip-thrust-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6d1b075cc8e45343585978cebbbe1e3db7680e00
--- /dev/null
+++ b/images/flat/banded-hip-thrust-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:a8c30589391cc3e13bdd4ef4fc1b5d888e3b41996e37e4226976ba35de7d68c3
+size 19736
diff --git a/images/flat/banded-hip-thrust-start.webp b/images/flat/banded-hip-thrust-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..90a250b1cc3bd075b26befe1f9fe72f3edb5e0d6
--- /dev/null
+++ b/images/flat/banded-hip-thrust-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:a0fe451fb6f5eb9f660b5457d8f5289f518c24d73697ed08ba102ebc77308c1b
+size 20152
diff --git a/images/flat/banded-kneeling-hip-thrust-peak.webp b/images/flat/banded-kneeling-hip-thrust-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..cfa4eaf9c0eca064d2f558a8054b27b2bd7043d6
--- /dev/null
+++ b/images/flat/banded-kneeling-hip-thrust-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7638a7779b1959a7ad9939a9b9d84f237679a2b77d0970438320f855d4e0cc36
+size 20942
diff --git a/images/flat/banded-kneeling-hip-thrust-start.webp b/images/flat/banded-kneeling-hip-thrust-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..3987f0730941c1cd3bb290134f55fa2c522a35ea
--- /dev/null
+++ b/images/flat/banded-kneeling-hip-thrust-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:0b0a7d03a16c8011cb80d3110fa0cd5d4d09309ecb2592d91ddfaf3d35ed28a0
+size 18852
diff --git a/images/flat/banded-lateral-walk-peak.webp b/images/flat/banded-lateral-walk-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..ba2962e029d229de334622de0f1be675f29308d0
--- /dev/null
+++ b/images/flat/banded-lateral-walk-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:dc24187db3711129fefd45411542240217bedc80345834f8a0986f609a2ff39d
+size 16186
diff --git a/images/flat/banded-lateral-walk-start.webp b/images/flat/banded-lateral-walk-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..16a48093647c001c7ed8f7d3a31e41e27f79a7e1
--- /dev/null
+++ b/images/flat/banded-lateral-walk-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:d476edd309fd1bf5c061fcfbc3d6358401954784d53c14a2db6c70b913d8b8ca
+size 12884
diff --git a/images/flat/banded-romanian-deadlift-peak.webp b/images/flat/banded-romanian-deadlift-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..48de9a4da063798f6d9556951eef46a4d4d8fc8e
--- /dev/null
+++ b/images/flat/banded-romanian-deadlift-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:99c6465db9eba64787f9fc5145e3a1a8d2390ed62ffd3e9d49167be53803f004
+size 14590
diff --git a/images/flat/banded-romanian-deadlift-start.webp b/images/flat/banded-romanian-deadlift-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..a50cef136e0d775fb20df26c8e80405cc8e09c24
--- /dev/null
+++ b/images/flat/banded-romanian-deadlift-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7f1a3de9fc4c2f76722e68609a8e2e8de8d70d09dd6c3bf1b4d2cedaac08ec55
+size 18420
diff --git a/images/flat/banded-seated-hip-abduction-peak.webp b/images/flat/banded-seated-hip-abduction-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..03e24b042010c27567605b4da43b4a5c9031925b
--- /dev/null
+++ b/images/flat/banded-seated-hip-abduction-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:200244ea739f26ef4a58d96f95b3ba519a01923c19f8b7afd09fd1a9ef60d9a4
+size 19272
diff --git a/images/flat/banded-seated-hip-abduction-start.webp b/images/flat/banded-seated-hip-abduction-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..46f498f4332b489a38d3d031cb7fb367b11ca03c
--- /dev/null
+++ b/images/flat/banded-seated-hip-abduction-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:099fe555ba078f941128d1e43b4dcc3ff5b5b0508068e768dd31bab6b4431f4d
+size 19200
diff --git a/images/flat/banded-squat-peak.webp b/images/flat/banded-squat-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c5cb135b53c6dc4be86ec6ce7403d34d670aa533
--- /dev/null
+++ b/images/flat/banded-squat-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:6ededba009b554b7668d8174ee701257be9fa74c7b99c9739fba72bdebe827cc
+size 18968
diff --git a/images/flat/banded-squat-start.webp b/images/flat/banded-squat-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..ec95e8cc689f2a333dad553648a749e581e1c926
--- /dev/null
+++ b/images/flat/banded-squat-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:75dad761dcf141b6a4616a554cfab3d2aacfc6185c83a9e2c6df4e3b295c0c44
+size 15778
diff --git a/images/flat/banded-standing-curl-peak.webp b/images/flat/banded-standing-curl-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..1a5367eeea74dc9ee41f7c5a479b8088b0b30fb3
--- /dev/null
+++ b/images/flat/banded-standing-curl-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:be1bfab495f307d23c0ea704f2f538cdb6508368927a8be69b11d11b30c7e53d
+size 11914
diff --git a/images/flat/banded-standing-curl-start.webp b/images/flat/banded-standing-curl-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..b33e86e62f2cee6acf0804e886c194d854b421ee
--- /dev/null
+++ b/images/flat/banded-standing-curl-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:9d45e8582de376847a4ec0be4ccee2e25708c11eb223f1a768fd8dc9c396b2d2
+size 10432
diff --git a/images/flat/banded-standing-hip-abduction-peak.webp b/images/flat/banded-standing-hip-abduction-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..713d5cf32b0516768c1158fce0f6208e95d4ccad
--- /dev/null
+++ b/images/flat/banded-standing-hip-abduction-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:ec040dad771bf7b9ae5b0b7617de95051a61a9c1f62dc6a749cd7bdced5b4d38
+size 14722
diff --git a/images/flat/banded-standing-hip-abduction-start.webp b/images/flat/banded-standing-hip-abduction-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..aef4c55edab3d67b529d3ddbca579fbcf9ae5261
--- /dev/null
+++ b/images/flat/banded-standing-hip-abduction-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:71551621233d9811d56fb0d251a3cee6ede5ca8d6512bf5997fc1a4c95277843
+size 11982
diff --git a/images/flat/banded-standing-hip-adduction-peak.webp b/images/flat/banded-standing-hip-adduction-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..00113a4902411299d1097357941d1c10ac8be694
--- /dev/null
+++ b/images/flat/banded-standing-hip-adduction-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:45356129991f2f290fe7c659b86b48f4523bb8c3e8cb89bb0cbe3b5e5c3b5142
+size 14184
diff --git a/images/flat/banded-standing-hip-adduction-start.webp b/images/flat/banded-standing-hip-adduction-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2b59f174627fe47d4d0b30a6565b8f066cf96a26
--- /dev/null
+++ b/images/flat/banded-standing-hip-adduction-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:a107ef4b17ed80e06774c56c72f2bc1e46407af57e125587ff7a091c3cc1b958
+size 15144
diff --git a/images/flat/banded-sumo-walk-peak.webp b/images/flat/banded-sumo-walk-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..08cca1a73bef29a1a66e3580d4f2f50e3b0fb10d
--- /dev/null
+++ b/images/flat/banded-sumo-walk-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:b79268234f9c13ac0d0e8705ce18fa252d444f6afcc89bf4888abe347fe72e2d
+size 19622
diff --git a/images/flat/banded-sumo-walk-start.webp b/images/flat/banded-sumo-walk-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2d7a3a141f0be7186c17096f06452054ac96a7ff
--- /dev/null
+++ b/images/flat/banded-sumo-walk-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:3f43fdc5ff427cc0b1ab704fe5c4b12ac4dd56c98207512e10828f531b402728
+size 18494
diff --git a/images/flat/banded-terminal-knee-extension-peak.webp b/images/flat/banded-terminal-knee-extension-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c30cec13eafdf0f0339b00bcbbb43cbf1ec3d181
--- /dev/null
+++ b/images/flat/banded-terminal-knee-extension-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:a421d986f8f14188389d21cc9f4a975b3054dea087135efd4c146368f06c6636
+size 17186
diff --git a/images/flat/banded-terminal-knee-extension-start.webp b/images/flat/banded-terminal-knee-extension-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..cb7ceeba263e93eac8f8bfc8ca024f12e54a0ba1
--- /dev/null
+++ b/images/flat/banded-terminal-knee-extension-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:061bf7f80df15d8f077f57657f279e47b650f696e8e5900d0bbdd7a33415a857
+size 13406
diff --git a/images/flat/barbell-ab-rollout-peak.webp b/images/flat/barbell-ab-rollout-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..11ea6c51226d92dbbb5ca5e1fa555d2810e5da83
--- /dev/null
+++ b/images/flat/barbell-ab-rollout-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:8565d5f2e598381ae68e8802e9d269af177e471ef72401da6c18216f32b998fa
+size 19984
diff --git a/images/flat/barbell-ab-rollout-start.webp b/images/flat/barbell-ab-rollout-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..fb04b4655c57c8009f719f9d42abf1d6f3347f59
--- /dev/null
+++ b/images/flat/barbell-ab-rollout-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:74904357f6a9aee7a03bf8dc624af88ddad8a65aa99f6bc1612188dc4e1dd85b
+size 20180
diff --git a/images/flat/barbell-overhead-extension-peak.webp b/images/flat/barbell-overhead-extension-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..aba26d215cbb4c9fe9550e227b78ce182f4194b4
--- /dev/null
+++ b/images/flat/barbell-overhead-extension-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:ff743bbc6619d057a21783dc742d6bb32f78c0c555ab7dab169c15ef7622e851
+size 17592
diff --git a/images/flat/barbell-overhead-extension-start.webp b/images/flat/barbell-overhead-extension-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..0e512a99da3b9110157b662294c67afa8b1308ec
--- /dev/null
+++ b/images/flat/barbell-overhead-extension-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:8b0b95fda1e20d17bec3eacc30f63b8b78e3f8b33d3fe6ed8a1d5317b77c2162
+size 19804
diff --git a/images/flat/barbell-preacher-curl-peak.webp b/images/flat/barbell-preacher-curl-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..7beabf6a04039deb0c2c3e06953e156c87c3d04c
--- /dev/null
+++ b/images/flat/barbell-preacher-curl-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:c7b57033fd69fc77d0d537626ae5aaf709cc95167bc2ea3bf7826bcbc3b9c9cb
+size 24938
diff --git a/images/flat/barbell-preacher-curl-start.webp b/images/flat/barbell-preacher-curl-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..4a118d31ea6df6c437c05e8881f32873c936066c
--- /dev/null
+++ b/images/flat/barbell-preacher-curl-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:3d874994fd9da1d13720a1dd5266aaeb5ee2c80a8cd0b62de1b1efe2e19cf6f9
+size 25898
diff --git a/images/flat/barbell-rear-delt-row-peak.webp b/images/flat/barbell-rear-delt-row-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..47c69845795d80cedb4778a4a49206c16cf6861b
--- /dev/null
+++ b/images/flat/barbell-rear-delt-row-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:6dfa962ec0eaeb2f18df0de2acb2ae93d2a0fd9dadc80e7c95c991112e01672b
+size 19376
diff --git a/images/flat/barbell-rear-delt-row-start.webp b/images/flat/barbell-rear-delt-row-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..7893e2311315b79c64830dd11365ee80370d5504
--- /dev/null
+++ b/images/flat/barbell-rear-delt-row-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:4da88a128cccf21297158049670104f6ada6d9eba7e41ba61d002d02a01a8311
+size 19648
diff --git a/images/flat/barbell-wrist-curl-peak.webp b/images/flat/barbell-wrist-curl-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..ce6299036ad5b64fe2179a34c8c7dd348f366538
--- /dev/null
+++ b/images/flat/barbell-wrist-curl-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:ee12921ffc7c485996320a7d8ea129b1ab0acaa98f282aa8a0d7eb8115b1237d
+size 18240
diff --git a/images/flat/barbell-wrist-curl-start.webp b/images/flat/barbell-wrist-curl-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..eb3265111da524c80f4de4e1aafdd9b51bde3ae7
--- /dev/null
+++ b/images/flat/barbell-wrist-curl-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:850c3bc17fbabb3227954a049a93a8e0eb70617658e4909188bc8579ad42351a
+size 17906
diff --git a/images/flat/battle-rope-double-slam-peak.webp b/images/flat/battle-rope-double-slam-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..27febbfd81576978951810335ecd61284c4df359
--- /dev/null
+++ b/images/flat/battle-rope-double-slam-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:24b0c4fa02a5089db6b0fdf4e0d0a51ee2400ac1cfefd2689d841bba4b3376eb
+size 13792
diff --git a/images/flat/battle-rope-double-slam-start.webp b/images/flat/battle-rope-double-slam-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c756b11824e7a699d59a4808bdc1c9d95c36b9e6
--- /dev/null
+++ b/images/flat/battle-rope-double-slam-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:027de6616f77a5f0270ab8aaf8e6745a6ff9924fe6711d274d3afa1e225321f4
+size 13948
diff --git a/images/flat/bear-crawl-peak.webp b/images/flat/bear-crawl-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..9f6446b9cad9a932be967cc8f25dbda10ef02c47
--- /dev/null
+++ b/images/flat/bear-crawl-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:33251df4ef5658cca887d8dd2789cbdf456cf5ae65fabf6055dd9bfa9c535d87
+size 13678
diff --git a/images/flat/bear-crawl-start.webp b/images/flat/bear-crawl-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..72d5cac34edc7bea7c04d1614a8b1f3bf8efba80
--- /dev/null
+++ b/images/flat/bear-crawl-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:818e4a00af958de78354a1ce5fd27c5e01c10f3944ac3a18fea68cbfd214353c
+size 14120
diff --git a/images/flat/behind-the-neck-lat-pulldown-peak.webp b/images/flat/behind-the-neck-lat-pulldown-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..ce05a968162d1fcaf024698900bc5c7be4f9f0c5
--- /dev/null
+++ b/images/flat/behind-the-neck-lat-pulldown-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7220f4d8d9dfbcf442eb5751a3925af8f7e4a451d0dab7d26d91ea72096b6744
+size 18358
diff --git a/images/flat/behind-the-neck-lat-pulldown-start.webp b/images/flat/behind-the-neck-lat-pulldown-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..05f239067838bb04ffc9f0381ce26bbca40ef42b
--- /dev/null
+++ b/images/flat/behind-the-neck-lat-pulldown-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:b4e0d189bcbb8b8be39712f20c10f48ac3bf60c20148023f16c58a2ee64b3fa4
+size 16780
diff --git a/images/flat/behind-the-neck-pull-ups-peak.webp b/images/flat/behind-the-neck-pull-ups-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..d935ebbfbe9dffaa3f157f188243842722e87ee8
--- /dev/null
+++ b/images/flat/behind-the-neck-pull-ups-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:2acf2a695d649d4ae34bf8c3773a9bca3818ea256db7c1560e70f2c9062fe13b
+size 11956
diff --git a/images/flat/behind-the-neck-pull-ups-start.webp b/images/flat/behind-the-neck-pull-ups-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..8b4c4e30a5e0c456220eecc62c25a4c7b3f3ebcf
--- /dev/null
+++ b/images/flat/behind-the-neck-pull-ups-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:731ab133dfc60f12e482647e88d543f4ee09619cc47ae292efd257594b6f1265
+size 12154
diff --git a/images/flat/bench-leg-pull-in-peak.webp b/images/flat/bench-leg-pull-in-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2973cc7b8008483406a12dd007ee12fff2bbd951
--- /dev/null
+++ b/images/flat/bench-leg-pull-in-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:945966bca1394b309174e8c79a6336768404e8c88b64595950bdf34666fdf44d
+size 19436
diff --git a/images/flat/bench-leg-pull-in-start.webp b/images/flat/bench-leg-pull-in-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..e2a585d57ab5f94b6d4bb7e2b1cd592c966ba161
--- /dev/null
+++ b/images/flat/bench-leg-pull-in-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:25aee472ee081e1408b6269d5e27ffeab64467b08370f1ceedb5bbd700e882aa
+size 21250
diff --git a/images/flat/bent-arm-ez-bar-pullover-peak.webp b/images/flat/bent-arm-ez-bar-pullover-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..61bcd010d97daae7c865fc040b6522f01cf12adb
--- /dev/null
+++ b/images/flat/bent-arm-ez-bar-pullover-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:78e12344fc8238f6a23d37b0d8d556fa7e61f3fecc52e7a94bc384f8f159bf72
+size 24340
diff --git a/images/flat/bent-arm-ez-bar-pullover-start.webp b/images/flat/bent-arm-ez-bar-pullover-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..52e544b3a27bd1af2910bcbfad683760224437d1
--- /dev/null
+++ b/images/flat/bent-arm-ez-bar-pullover-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:0ae727a5c3d2d240cf967f82c83701692da06c1142a8a756c8cae8379460e0fb
+size 22076
diff --git a/images/flat/bent-over-db-row-peak.webp b/images/flat/bent-over-db-row-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..7ca5ddea8e867c134efd4703ab8ae62758f80ff3
--- /dev/null
+++ b/images/flat/bent-over-db-row-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:6aba2902abc586f0d9fae032095c4d35728ce270e1ca598d95b1c6285010772f
+size 16300
diff --git a/images/flat/bent-over-db-row-start.webp b/images/flat/bent-over-db-row-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..48759f1c44f74d043ebcdff299e5e74886227828
--- /dev/null
+++ b/images/flat/bent-over-db-row-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:5ad5b385a0a04032ef8224b9df358dbc9dbecdfa823fc091947e5fd932de49f2
+size 16474
diff --git a/images/flat/bird-dog-peak.webp b/images/flat/bird-dog-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..3f27d53dcb76c9fca712f595eb6a6bbc1c39f3e4
--- /dev/null
+++ b/images/flat/bird-dog-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:456923f6894e9737d927aae44261687f939c4f1a9d23d8018ace55bd9a9c8b5e
+size 11104
diff --git a/images/flat/bird-dog-start.webp b/images/flat/bird-dog-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..1338575084fb5943ead907d62a4428611f1201bf
--- /dev/null
+++ b/images/flat/bird-dog-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:ec53796fbd6c4eff423aea9f6d05faa5c0d88946f74a63da1daa45f73da6e591
+size 9678
diff --git a/images/flat/boat-pose-main.webp b/images/flat/boat-pose-main.webp
new file mode 100644
index 0000000000000000000000000000000000000000..b95e00dca555d380aa4d2ff6dd30f1344f737477
--- /dev/null
+++ b/images/flat/boat-pose-main.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:7103d91634180cf3b42f0e11c89a79d439fce32fd5e4469360e92a9081c36ae3
+size 15750
diff --git a/images/flat/bodyweight-reverse-lunge-peak.webp b/images/flat/bodyweight-reverse-lunge-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..c2dde0bb8ae03edeca336cd0ca17f2604e474c4e
--- /dev/null
+++ b/images/flat/bodyweight-reverse-lunge-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:2ee8cefd72cc0ffe2c04148cbe7236a5a40791d3b95cf05adaf4f80c20267f11
+size 11794
diff --git a/images/flat/bodyweight-reverse-lunge-start.webp b/images/flat/bodyweight-reverse-lunge-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..d3a690f28a36cec2f1b8f95c4ce8f115957eca02
--- /dev/null
+++ b/images/flat/bodyweight-reverse-lunge-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:3d3223a0cda0a6bc5670c7c6942eaa212f3ee4c57326c593a5c2210603ea3b65
+size 11320
diff --git a/images/flat/bow-pose-main.webp b/images/flat/bow-pose-main.webp
new file mode 100644
index 0000000000000000000000000000000000000000..96b873e9fe3c875f27710b0a63c9c7787b7264b8
--- /dev/null
+++ b/images/flat/bow-pose-main.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:cd02ffab11826185b534ac1b0802556db98a7ce7d3c533e4bd41adc504165f75
+size 16594
diff --git a/images/flat/butterfly-stretch-main.webp b/images/flat/butterfly-stretch-main.webp
new file mode 100644
index 0000000000000000000000000000000000000000..acc238a91c2f6833e8beab48919d6dcb23c2e97f
--- /dev/null
+++ b/images/flat/butterfly-stretch-main.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:6741b048b4c8fd2056c6b967f2141b5cb0fd387317c9a563357242fa37a85fa0
+size 17012
diff --git a/images/flat/cable-pallof-press-peak.webp b/images/flat/cable-pallof-press-peak.webp
new file mode 100644
index 0000000000000000000000000000000000000000..3b6c49de89c09234ef67687dedc06e5883a28f37
--- /dev/null
+++ b/images/flat/cable-pallof-press-peak.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:e8bf702857070f0fbc6c9a90d379df3650a0502fbae76b2ee29f215e0e207098
+size 12418
diff --git a/images/flat/cable-pallof-press-start.webp b/images/flat/cable-pallof-press-start.webp
new file mode 100644
index 0000000000000000000000000000000000000000..1c0059b08aced3781120e51b5961267d22ebcfb8
--- /dev/null
+++ b/images/flat/cable-pallof-press-start.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:494318098109b4560ca479778d4922718496970d9702bf1a1017e55c8967dd32
+size 12956
diff --git a/images/flat/camel-pose-main.webp b/images/flat/camel-pose-main.webp
new file mode 100644
index 0000000000000000000000000000000000000000..fc72d9984dc81652ffbcff3d060dd16286beb114
--- /dev/null
+++ b/images/flat/camel-pose-main.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:b2def2dfc1c5530af12a5b358f0e3a0f6523c6be5d22f68c3b0b5f16973d42c4
+size 12694
diff --git a/images/flat/cat-cow-main.webp b/images/flat/cat-cow-main.webp
new file mode 100644
index 0000000000000000000000000000000000000000..6d86fd40d7ce9e5602723802d958c060cf5464ff
--- /dev/null
+++ b/images/flat/cat-cow-main.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:04e1d17ecc2ce21c7ce5d8bbb6386d53dbc2aac89f14d9946158e6ef4960401e
+size 11594
diff --git a/images/flat/cat-stretch-main.webp b/images/flat/cat-stretch-main.webp
new file mode 100644
index 0000000000000000000000000000000000000000..2b842888ddb564c6e0108531c0100c3f59659d46
--- /dev/null
+++ b/images/flat/cat-stretch-main.webp
@@ -0,0 +1,3 @@
+version https://git-lfs.github.com/spec/v1
+oid sha256:1d8e191ed64622e661120a55a56e460de21773f2e46225a3c3ab54ade9682182
+size 12814