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        "Shoulders"
      ],
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  },
  {
    "exercise": "otzhimaniya",
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      "frames": [
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        {
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        {
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        "creator": "Bryl Lim",
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      }
    },
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    "kind": "illustrated_phase_schema",
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  },
  {
    "exercise": "zhim-ganteley-lezha",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
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    "source_pose_reference": {
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      "primaryMuscle": "Chest",
      "secondaryMuscles": [
        "Triceps",
        "Shoulders"
      ],
      "isStretch": false,
      "frames": [
        {
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        {
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        {
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          "format": "png",
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      "attribution": {
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        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
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  },
  {
    "exercise": "tyaga-ganteli",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
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    "source_pose_reference": {
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      "isStretch": false,
      "frames": [
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        {
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    "kind": "illustrated_phase_schema",
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  },
  {
    "exercise": "podtyagivaniya",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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        "Core"
      ],
      "isStretch": false,
      "frames": [
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        {
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        }
      ],
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        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/pull-up.gif",
    "poster": "/images/exercises/pull-up.webp",
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  },
  {
    "exercise": "tyaga-verhnego-bloka",
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    },
    "source_pose_reference": {
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      "isStretch": false,
      "frames": [
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        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
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  },
  {
    "exercise": "zhim-ganteley-stoya",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
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    },
    "source_pose_reference": {
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      ],
      "isStretch": false,
      "frames": [
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          }
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      ],
      "attribution": {
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        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/standing-dumbbell-press.gif",
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    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "podem-ganteley-v-storony",
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    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
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      "secondaryMuscles": [
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      ],
      "isStretch": false,
      "frames": [
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          "path": "assets/lateral-raise/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
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  {
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  {
    "exercise": "molotkovye-sgibaniya",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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          "path": "assets/hammer-curl/frame-1.png",
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            "source": {
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        {
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        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
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  {
    "exercise": "razgibaniya-ruk-na-bloke",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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    "source_pose_reference": {
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        "Shoulders"
      ],
      "isStretch": false,
      "frames": [
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            "source": {
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        {
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        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
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  },
  {
    "exercise": "razgibanie-ganteli-iz-za-golovy",
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        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/dumbbell-overhead-tricep-extension.gif",
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  },
  {
    "exercise": "prisedaniya-bez-vesa",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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      "attribution": {
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        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/bodyweight-squat.gif",
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  },
  {
    "exercise": "goblet-prisedaniya",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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      "attribution": {
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        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/goblet-squat.gif",
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    "provenance": "WayOut exercise-media release 2026-11-02 / worker1"
  },
  {
    "exercise": "prisedaniya-so-shtangoy",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
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    "source_pose_reference": {
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      "secondaryMuscles": [
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        "Core"
      ],
      "isStretch": false,
      "frames": [
        {
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          "path": "assets/squat/frame-1.png",
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          "height": 512,
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            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
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            "source": {
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        },
        {
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          "format": "png",
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    "exercise": "sgibanie-nog-lezha",
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        }
      }
    },
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    "kind": "illustrated_phase_schema",
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  {
    "exercise": "yagodichnyy-most",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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    "source_pose_reference": {
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    "kind": "illustrated_phase_schema",
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  {
    "exercise": "otvedenie-nogi-lezha-na-boku",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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      "sourcePackage": "@bryllim/workout-guide@1.0.0"
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    "source_pose_reference": {
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    },
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    "kind": "illustrated_phase_schema",
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  {
    "exercise": "podem-na-noski-v-trenazhere",
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      "frames": [
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    },
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    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/standing-calf-raise.gif",
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  {
    "exercise": "obratnye-skruchivaniya",
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    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
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    "exercise": "mertvyy-zhuk",
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      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
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    "source_pose_reference": {
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      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/dead-bug.gif",
    "poster": "/images/exercises/dead-bug.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "podem-nog-v-vise",
    "slug": "hanging-leg-raise",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-hanging-leg-raise",
      "slug": "hanging-leg-raise",
      "name": "Hanging Leg Raise",
      "exerciseType": "bodyweight_reps",
      "equipment": "Bodyweight",
      "primaryMuscle": "Core",
      "secondaryMuscles": [
        "Grip"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/hanging-leg-raise/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/hanging-leg-raise/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/hanging-leg-raise/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/hanging-leg-raise.gif",
    "poster": "/images/exercises/hanging-leg-raise.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "razgibanie-nog-sidya",
    "slug": "leg-extension",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-leg-extension",
      "slug": "leg-extension",
      "name": "Leg Extension",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Quads",
      "secondaryMuscles": [],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/leg-extension/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
            "source": {
              "name": "Everkinetic",
              "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0142-tension.svg",
              "license": "CC BY-SA 4.0",
              "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
              "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
            }
          }
        },
        {
          "index": 2,
          "path": "assets/leg-extension/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/leg-extension/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
        "source": {
          "name": "Everkinetic",
          "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0142-tension.svg",
          "license": "CC BY-SA 4.0",
          "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
          "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/leg-extension.gif",
    "poster": "/images/exercises/leg-extension.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "otzhimaniya-ot-opory",
    "slug": "incline-push-up",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-incline-push-up",
      "slug": "incline-push-up",
      "name": "Incline Push-up",
      "exerciseType": "bodyweight_reps",
      "equipment": "Bodyweight",
      "primaryMuscle": "Chest",
      "secondaryMuscles": [
        "Triceps",
        "Shoulders",
        "Core"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/incline-push-up/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/incline-push-up/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/incline-push-up/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/incline-push-up.gif",
    "poster": "/images/exercises/incline-push-up.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker2"
  },
  {
    "exercise": "planka-na-predplechyah",
    "slug": "forearm-plank",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/forearm-plank.gif",
    "poster": "/images/exercises/forearm-plank.webp",
    "review_status": "approved_static_hold",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "ptitsa-sobaka",
    "slug": "bird-dog",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-bird-dog",
      "slug": "bird-dog",
      "name": "Bird Dog",
      "exerciseType": "bodyweight_reps",
      "equipment": "Bodyweight",
      "primaryMuscle": "Core",
      "secondaryMuscles": [
        "Glutes",
        "Shoulders"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/bird-dog/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/bird-dog/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/bird-dog/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/bird-dog.gif",
    "poster": "/images/exercises/bird-dog.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "rumynskaya-tyaga-s-gantelyami",
    "slug": "dumbbell-romanian-deadlift",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-dumbbell-romanian-deadlift",
      "slug": "dumbbell-romanian-deadlift",
      "name": "Dumbbell Romanian Deadlift",
      "exerciseType": "weight_reps",
      "equipment": "Dumbbell",
      "primaryMuscle": "Hamstrings",
      "secondaryMuscles": [
        "Glutes",
        "Lower Back"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/dumbbell-romanian-deadlift/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/dumbbell-romanian-deadlift/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/dumbbell-romanian-deadlift/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/dumbbell-romanian-deadlift.gif",
    "poster": "/images/exercises/dumbbell-romanian-deadlift.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker1"
  },
  {
    "exercise": "zhim-ganteley-na-polu",
    "slug": "dumbbell-floor-press",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/dumbbell-floor-press.gif",
    "poster": "/images/exercises/dumbbell-floor-press.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker2"
  },
  {
    "exercise": "vypady-nazad",
    "slug": "reverse-lunge",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-reverse-lunge",
      "slug": "reverse-lunge",
      "name": "Reverse Lunge",
      "exerciseType": "weight_reps",
      "equipment": "Dumbbell",
      "primaryMuscle": "Quads",
      "secondaryMuscles": [
        "Glutes",
        "Hamstrings"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/reverse-lunge/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
            "source": {
              "name": "Everkinetic",
              "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0129-tension.svg",
              "license": "CC BY-SA 4.0",
              "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
              "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
            }
          }
        },
        {
          "index": 2,
          "path": "assets/reverse-lunge/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/reverse-lunge/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
        "source": {
          "name": "Everkinetic",
          "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0129-tension.svg",
          "license": "CC BY-SA 4.0",
          "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
          "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/reverse-lunge.gif",
    "poster": "/images/exercises/reverse-lunge.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker1"
  },
  {
    "exercise": "tyaga-rezinki",
    "slug": "resistance-band-row",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/resistance-band-row.gif",
    "poster": "/images/exercises/resistance-band-row.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "zhim-rezinki",
    "slug": "resistance-band-chest-press",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/resistance-band-chest-press.gif",
    "poster": "/images/exercises/resistance-band-chest-press.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "stanovaya-tyaga",
    "slug": "classic-deadlift",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/classic-deadlift.gif",
    "poster": "/images/exercises/classic-deadlift.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker1"
  },
  {
    "exercise": "zhim-nogami",
    "slug": "leg-press",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-leg-press",
      "slug": "leg-press",
      "name": "Leg Press",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Quads",
      "secondaryMuscles": [
        "Glutes",
        "Hamstrings"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/leg-press/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
            "source": {
              "name": "Everkinetic",
              "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0127-tension.svg",
              "license": "CC BY-SA 4.0",
              "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
              "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
            }
          }
        },
        {
          "index": 2,
          "path": "assets/leg-press/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/leg-press/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
        "source": {
          "name": "Everkinetic",
          "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0127-tension.svg",
          "license": "CC BY-SA 4.0",
          "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
          "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/leg-press.gif",
    "poster": "/images/exercises/leg-press.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker1"
  },
  {
    "exercise": "hodba-na-meste",
    "slug": "march-in-place",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/march-in-place.gif",
    "poster": "/images/exercises/march-in-place.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "podemy-koleney-stoya",
    "slug": "standing-knee-raise",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/standing-knee-raise.gif",
    "poster": "/images/exercises/standing-knee-raise.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "vrashcheniya-plechami",
    "slug": "shoulder-rolls",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/shoulder-rolls.gif",
    "poster": "/images/exercises/shoulder-rolls.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "rastyazhka-bedra-lezha",
    "slug": "supine-hamstring-stretch",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/supine-hamstring-stretch.gif",
    "poster": "/images/exercises/supine-hamstring-stretch.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "rastyazhka-sgibateley-bedra",
    "slug": "half-kneeling-hip-flexor-stretch",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/half-kneeling-hip-flexor-stretch.gif",
    "poster": "/images/exercises/half-kneeling-hip-flexor-stretch.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "rastyazhka-ikr-u-steny",
    "slug": "wall-calf-stretch",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-wall-calf-stretch",
      "slug": "wall-calf-stretch",
      "name": "Wall Calf Stretch",
      "exerciseType": "duration",
      "equipment": "Bodyweight",
      "primaryMuscle": "Calves",
      "secondaryMuscles": [
        "Mobility"
      ],
      "isStretch": true,
      "frames": [
        {
          "index": 1,
          "path": "assets/wall-calf-stretch/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/wall-calf-stretch/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/wall-calf-stretch/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/wall-calf-stretch.gif",
    "poster": "/images/exercises/wall-calf-stretch.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "zashagivaniya-na-platformu",
    "slug": "bodyweight-step-up",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/bodyweight-step-up.gif",
    "poster": "/images/exercises/bodyweight-step-up.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "pryzhki-so-skakalkoy",
    "slug": "basic-jump-rope",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/basic-jump-rope.gif",
    "poster": "/images/exercises/basic-jump-rope.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "koshka-korova",
    "slug": "cat-cow",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/cat-cow.gif",
    "poster": "/images/exercises/cat-cow.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "poza-rebenka",
    "slug": "childs-pose",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-childs-pose",
      "slug": "childs-pose",
      "name": "Child's Pose",
      "exerciseType": "duration",
      "equipment": "Bodyweight",
      "primaryMuscle": "Back",
      "secondaryMuscles": [
        "Shoulders",
        "Hips",
        "Mobility"
      ],
      "isStretch": true,
      "frames": [
        {
          "index": 1,
          "path": "assets/childs-pose/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/childs-pose/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/childs-pose/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/childs-pose.gif",
    "poster": "/images/exercises/childs-pose.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / warmup"
  },
  {
    "exercise": "stanovaya-tyaga-s-girey",
    "slug": "kettlebell-deadlift",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/kettlebell-deadlift.gif",
    "poster": "/images/exercises/kettlebell-deadlift.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "goblet-prisedaniya-s-girey",
    "slug": "kettlebell-goblet-squat",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/kettlebell-goblet-squat.gif",
    "poster": "/images/exercises/kettlebell-goblet-squat.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "tyaga-giri-s-oporoy",
    "slug": "supported-kettlebell-row",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/supported-kettlebell-row.gif",
    "poster": "/images/exercises/supported-kettlebell-row.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "zhim-trx",
    "slug": "suspension-chest-press",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/suspension-chest-press.gif",
    "poster": "/images/exercises/suspension-chest-press.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / kettlebell-trx-isometrics"
  },
  {
    "exercise": "stul-u-steny",
    "slug": "wall-sit",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-wall-sit",
      "slug": "wall-sit",
      "name": "Wall Sit",
      "exerciseType": "duration",
      "equipment": "Bodyweight",
      "primaryMuscle": "Quads",
      "secondaryMuscles": [
        "Glutes",
        "Core"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/wall-sit/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/wall-sit/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/wall-sit/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/wall-sit.gif",
    "poster": "/images/exercises/wall-sit.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / kettlebell-trx-isometrics"
  },
  {
    "exercise": "bokovaya-planka-s-kolen",
    "slug": "kneeling-side-plank",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/kneeling-side-plank.gif",
    "poster": "/images/exercises/kneeling-side-plank.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / kettlebell-trx-isometrics"
  },
  {
    "exercise": "yagodichnyy-most-uderzhanie",
    "slug": "isometric-glute-bridge",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "isometric_hold",
    "gif": "/images/exercises/isometric-glute-bridge.gif",
    "poster": "/images/exercises/isometric-glute-bridge.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "zhim-ot-grudi-v-trenazhere",
    "slug": "machine-chest-press",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-machine-chest-press",
      "slug": "machine-chest-press",
      "name": "Machine Chest Press",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Chest",
      "secondaryMuscles": [
        "Triceps",
        "Shoulders"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/machine-chest-press/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
            "source": {
              "name": "Everkinetic",
              "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0066-tension.svg",
              "license": "CC BY-SA 4.0",
              "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
              "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
            }
          }
        },
        {
          "index": 2,
          "path": "assets/machine-chest-press/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/machine-chest-press/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
        "source": {
          "name": "Everkinetic",
          "url": "https://github.com/everkinetic/data/blob/main/dist/svg/0066-tension.svg",
          "license": "CC BY-SA 4.0",
          "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
          "changes": "Rasterized on a transparent 512 × 512 canvas and recolored for monochrome display."
        }
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/machine-chest-press.gif",
    "poster": "/images/exercises/machine-chest-press.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / machine-exercises"
  },
  {
    "exercise": "zhim-plechami-v-trenazhere",
    "slug": "machine-shoulder-press",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-machine-shoulder-press",
      "slug": "machine-shoulder-press",
      "name": "Machine Shoulder Press",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Shoulders",
      "secondaryMuscles": [
        "Triceps"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/machine-shoulder-press/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/machine-shoulder-press/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/machine-shoulder-press/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/machine-shoulder-press.gif",
    "poster": "/images/exercises/machine-shoulder-press.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / machine-exercises"
  },
  {
    "exercise": "sgibanie-ruk-v-trenazhere",
    "slug": "machine-preacher-curl",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/machine-preacher-curl.gif",
    "poster": "/images/exercises/machine-preacher-curl.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / machine-exercises"
  },
  {
    "exercise": "podem-ruk-v-storony-v-trenazhere",
    "slug": "machine-lateral-raise",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-machine-lateral-raise",
      "slug": "machine-lateral-raise",
      "name": "Machine Lateral Raise",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Shoulders",
      "secondaryMuscles": [
        "Upper Back"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/machine-lateral-raise/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/machine-lateral-raise/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/machine-lateral-raise/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/machine-lateral-raise.gif",
    "poster": "/images/exercises/machine-lateral-raise.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / machine-exercises"
  },
  {
    "exercise": "svedenie-ruk-v-trenazhere",
    "slug": "pec-deck",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-pec-deck",
      "slug": "pec-deck",
      "name": "Pec Deck",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Chest",
      "secondaryMuscles": [
        "Shoulders"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/pec-deck/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/pec-deck/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/pec-deck/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/pec-deck.gif",
    "poster": "/images/exercises/pec-deck.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "obratnaya-babochka",
    "slug": "reverse-pec-deck",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-reverse-pec-deck",
      "slug": "reverse-pec-deck",
      "name": "Reverse Pec Deck",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Rear Delts",
      "secondaryMuscles": [
        "Upper Back"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/reverse-pec-deck/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/reverse-pec-deck/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/reverse-pec-deck/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/reverse-pec-deck.gif",
    "poster": "/images/exercises/reverse-pec-deck.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "rychazhnaya-tyaga-s-oporoy-grudyu",
    "slug": "lever-machine-row",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/lever-machine-row.gif",
    "poster": "/images/exercises/lever-machine-row.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / worker3"
  },
  {
    "exercise": "razvedenie-nog-v-trenazhere",
    "slug": "hip-abduction-machine",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": {
      "id": "exercise-hip-abduction-machine",
      "slug": "hip-abduction-machine",
      "name": "Hip Abduction Machine",
      "exerciseType": "weight_reps",
      "equipment": "Machine",
      "primaryMuscle": "Glutes",
      "secondaryMuscles": [
        "Core"
      ],
      "isStretch": false,
      "frames": [
        {
          "index": 1,
          "path": "assets/hip-abduction-machine/frame-1.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 2,
          "path": "assets/hip-abduction-machine/frame-2.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        },
        {
          "index": 3,
          "path": "assets/hip-abduction-machine/frame-3.png",
          "width": 512,
          "height": 512,
          "format": "png",
          "attribution": {
            "creator": "Bryl Lim",
            "creatorUrl": "https://bryllim.com",
            "license": "CC BY-SA 4.0",
            "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
          }
        }
      ],
      "attribution": {
        "creator": "Bryl Lim",
        "creatorUrl": "https://bryllim.com",
        "license": "CC BY-SA 4.0",
        "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/"
      }
    },
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/hip-abduction-machine.gif",
    "poster": "/images/exercises/hip-abduction-machine.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  },
  {
    "exercise": "yagodichnyy-most-v-trenazhere",
    "slug": "glute-drive-machine",
    "attribution": {
      "creator": "Bryl Lim / Everkinetic; colored adaptation generated with OpenAI image_gen",
      "license": "CC BY-SA 4.0",
      "licenseUrl": "https://creativecommons.org/licenses/by-sa/4.0/",
      "sourcePackage": "@bryllim/workout-guide@1.0.0"
    },
    "source_pose_reference": null,
    "changes": "Generated color soft3D phase illustrations based on exact source poses when suitable and descriptive anatomy prompts; square phase loops, no interpolated continuous motion",
    "kind": "illustrated_phase_schema",
    "gif": "/images/exercises/glute-drive-machine.gif",
    "poster": "/images/exercises/glute-drive-machine.webp",
    "review_status": "approved_phase_schema",
    "provenance": "WayOut exercise-media release 2026-11-02 / manager-gifs"
  }
]