[{"data":1,"prerenderedAt":644},["ShallowReactive",2],{"$fovr5jiqsh2qx":3},{"movementFamilies":4},[5,134,243,345,442,542],{"id":6,"name":7,"targetMuscleGroups":8,"steps":12},"pushups","Pushups",[9,10,11],"Chest","Triceps","Anterior Deltoids",[13,28,41,54,66,79,90,103,113,123],{"stepNumber":14,"name":15,"description":16,"formCues":17,"commonMistakes":21,"standards":24},1,"Wall Pushups","Facing a wall, place palms flat against it at shoulder height and width. Lean in until your forehead gently touches the wall, then push back.",[18,19,20],"Keep body rigid in a straight line","Elbows tucked at a 45-degree angle","Smooth 2-second drop and 2-second push",[22,23],"Sagging hips","Flaring elbows out sideways",{"beginner":25,"intermediate":26,"progression":27},"1 set of 10 reps","2 sets of 25 reps","3 sets of 50 reps",{"stepNumber":29,"name":30,"description":31,"formCues":32,"commonMistakes":35,"standards":38},2,"Incline Pushups","Place hands on an elevated surface like a bench or sturdy table. Lower your chest to the edge before pressing back up.",[33,34],"Maintain a firm plank position","Lower until chest lightly contacts the edge",[36,37],"Bending at the waist","Looking up instead of keeping neck neutral",{"beginner":25,"intermediate":39,"progression":40},"2 sets of 20 reps","3 sets of 40 reps",{"stepNumber":42,"name":43,"description":44,"formCues":45,"commonMistakes":48,"standards":51},3,"Kneeling Pushups","Perform pushups with your knees resting on the ground and ankles crossed behind you.",[46,47],"Keep line from knees to head perfectly straight","Full depth until chest nearly touches floor",[49,50],"Piking hips backward","Partial range of motion",{"beginner":25,"intermediate":52,"progression":53},"2 sets of 15 reps","3 sets of 30 reps",{"stepNumber":55,"name":56,"description":57,"formCues":58,"commonMistakes":61,"standards":64},4,"Half Pushups","Place a basketball or target under your hips to limit movement to the top half of a standard pushup.",[59,60],"Control the descent until touching the target","Press up smoothly",[62,63],"Rushing reps","Bouncing off the target",{"beginner":65,"intermediate":52,"progression":26},"1 set of 8 reps",{"stepNumber":67,"name":68,"description":69,"formCues":70,"commonMistakes":73,"standards":76},5,"Full Pushups","Standard pushup on toes and hands. Lower chest until it is one basketball height (approx 10cm) off the floor, then press up.",[71,72],"Brace core and glutes","Slight pause at the bottom",[74,75],"Flaring elbows 90 degrees","Dropping head forward",{"beginner":77,"intermediate":78,"progression":39},"1 set of 5 reps","2 sets of 10 reps",{"stepNumber":80,"name":81,"description":82,"formCues":83,"commonMistakes":86,"standards":89},6,"Close Pushups","Standard pushup stance but with index fingers touching (or hands close together) under the chest.",[84,85],"Keep elbows tight to ribcage","Focus on triceps engagement",[87,88],"Hand placement too far forward","Rushing tempo",{"beginner":77,"intermediate":78,"progression":39},{"stepNumber":91,"name":92,"description":93,"formCues":94,"commonMistakes":97,"standards":99},7,"Uneven Pushups","One hand flat on the floor, the other resting flat on a basketball or elevated block.",[95,96],"Drive primarily through the floor-side arm","Maintain stable hips",[98],"Twisting torso toward floor-side arm",{"beginner":100,"intermediate":101,"progression":102},"1 set of 5 reps (each side)","2 sets of 10 reps (each side)","2 sets of 20 reps (each side)",{"stepNumber":104,"name":105,"description":106,"formCues":107,"commonMistakes":110,"standards":112},8,"1\u002F2 One-Arm Pushups","One-arm pushup stance with a basketball beneath the lower chest to limit bottom depth.",[108,109],"Spread feet wide for stability","Keep working shoulder packed down",[111],"Excessive hip rotation",{"beginner":100,"intermediate":101,"progression":102},{"stepNumber":114,"name":115,"description":116,"formCues":117,"commonMistakes":120,"standards":122},9,"Lever Pushups","One hand on the floor pressing, the other arm extended straight out to the side resting on a basketball.",[118,119],"Working arm bears 90% of weight","Non-working arm acts as stabilizer",[121],"Bending the non-working arm",{"beginner":100,"intermediate":101,"progression":102},{"stepNumber":124,"name":125,"description":126,"formCues":127,"commonMistakes":130,"standards":132},10,"One-Arm Pushups","Full single-arm pushup. Feet wide, non-working arm tucked behind lower back.",[128,129],"Brace entire body rigid","Lower smoothly until chest nearly touches floor",[22,131],"Twisting shoulders open",{"beginner":100,"intermediate":101,"progression":133},"1 set of 100 reps (mastery)",{"id":135,"name":136,"targetMuscleGroups":137,"steps":141},"pullups","Pullups",[138,139,140],"Latissimus Dorsi","Biceps","Rhomboids",[142,152,160,170,180,191,200,211,222,232],{"stepNumber":14,"name":143,"description":144,"formCues":145,"commonMistakes":148,"standards":151},"Vertical Pulls","Grasp a vertical doorframe or sturdy pole. Lean back at arm's length, then pull chest smoothly toward the frame.",[146,147],"Pull shoulder blades together","Keep feet planted firmly",[149,150],"Using momentum","Shrugging shoulders",{"beginner":25,"intermediate":39,"progression":40},{"stepNumber":29,"name":153,"description":154,"formCues":155,"commonMistakes":158,"standards":159},"Horizontal Pulls","Lie under a sturdy table or low bar at hip height. Grasp the edge and pull chest up to the underside of the surface.",[156,157],"Keep body in a rigid plank resting on heels","Squeeze shoulder blades at top",[22],{"beginner":25,"intermediate":39,"progression":53},{"stepNumber":42,"name":161,"description":162,"formCues":163,"commonMistakes":166,"standards":168},"Jackknife Pullups","Hang from a pullup bar with feet elevated on a chair in front of you, reducing lower-body weight.",[164,165],"Assist lightly with legs only as needed","Pull chin clearly over bar",[167],"Over-relying on leg push",{"beginner":25,"intermediate":52,"progression":169},"3 sets of 20 reps",{"stepNumber":55,"name":171,"description":172,"formCues":173,"commonMistakes":176,"standards":178},"Half Pullups","Hang with arms bent at 90 degrees. Pull up until chin clears the bar, then lower back to 90 degrees.",[174,175],"Keep elbows active","Avoid swinging legs",[177],"Dropping past 90 degrees",{"beginner":65,"intermediate":179,"progression":52},"2 sets of 11 reps",{"stepNumber":67,"name":181,"description":182,"formCues":183,"commonMistakes":186,"standards":189},"Full Pullups","Full hanging pullup from straight arms to chin clearing the bar, shoulder-width overhand grip.",[184,185],"Dead hang start without dislocating shoulders","Controlled 2-second drop",[187,188],"Kipping legs","Partial reps at bottom",{"beginner":77,"intermediate":190,"progression":78},"2 sets of 8 reps",{"stepNumber":80,"name":192,"description":193,"formCues":194,"commonMistakes":197,"standards":199},"Close Pullups","Full pullup performed with hands touching or within 10cm on the bar.",[195,196],"Emphasize biceps and upper lats","Pull chest high",[198],"Swinging at bottom",{"beginner":77,"intermediate":190,"progression":78},{"stepNumber":91,"name":201,"description":202,"formCues":203,"commonMistakes":206,"standards":208},"Uneven Pullups","One hand grips the bar, the other hand grips a towel wrapped over the bar or a lower wrist grip.",[204,205],"Drive primarily with bar-side arm","Keep body facing square to bar",[207],"Twisting hips",{"beginner":100,"intermediate":209,"progression":210},"2 sets of 7 reps (each side)","2 sets of 9 reps (each side)",{"stepNumber":104,"name":212,"description":213,"formCues":214,"commonMistakes":216,"standards":218},"1\u002F2 One-Arm Pullups","Grasp bar with one arm bent at 90 degrees. Pull chin over bar, then lower back to 90 degrees.",[215],"Keep working lat heavily engaged",[217],"Dropping to full hang prematurely",{"beginner":219,"intermediate":220,"progression":221},"1 set of 4 reps (each side)","2 sets of 6 reps (each side)","2 sets of 8 reps (each side)",{"stepNumber":114,"name":223,"description":224,"formCues":225,"commonMistakes":227,"standards":229},"Assisted One-Arm Pullups","Single-arm grip on bar while non-working hand holds a towel held lower down for minimal assistance.",[226],"Only apply towel force at sticky points",[228],"Pulling hard with towel hand",{"beginner":230,"intermediate":231,"progression":209},"1 set of 3 reps (each side)","2 sets of 5 reps (each side)",{"stepNumber":124,"name":233,"description":234,"formCues":235,"commonMistakes":237,"standards":239},"One-Arm Pullups","Full single-arm pullup from dead hang to chin clearing bar.",[236],"Incredible shoulder strength and core stability required",[238],"Using leg kick momentum",{"beginner":240,"intermediate":241,"progression":242},"1 set of 1 rep (each side)","2 sets of 3 reps (each side)","2 sets of 6 reps (mastery)",{"id":244,"name":245,"targetMuscleGroups":246,"steps":251},"squats","Squats",[247,248,249,250],"Quadriceps","Glutes","Hamstrings","Calves",[252,261,270,278,289,299,308,317,326,335],{"stepNumber":14,"name":253,"description":254,"formCues":255,"commonMistakes":258,"standards":260},"Shoulderstand Squats","Lie on back, kick legs up and support lower back with hands. Bend knees until thighs touch chest, then drive up.",[256,257],"Keep neck neutral","Focus on joint warm-up and rhythm",[259],"Collapsing lumbar support",{"beginner":25,"intermediate":26,"progression":27},{"stepNumber":29,"name":262,"description":263,"formCues":264,"commonMistakes":267,"standards":269},"Jackknife Squats","Stand facing a high table\u002Fbench. Bend forward, place hands on table, squat down deep using arms for light support.",[265,266],"Keep heels flat on ground","Th thighs touch calves at bottom",[268],"Lifting heels off floor",{"beginner":25,"intermediate":39,"progression":40},{"stepNumber":42,"name":271,"description":272,"formCues":273,"commonMistakes":275,"standards":277},"Supported Squats","Hold onto a sturdy doorframe or pole at chest height. Squat deep until thighs press against calves.",[274],"Use arms lightly to pull out of the hole",[276],"Pulling entirely with arms",{"beginner":25,"intermediate":52,"progression":53},{"stepNumber":55,"name":279,"description":280,"formCues":281,"commonMistakes":284,"standards":286},"Half Squats","Squat down unassisted until thighs are parallel to the floor (90 degrees at knees), then press back up.",[282,283],"Keep chest up","Weight balanced over midfoot",[285],"Knees caving inward",{"beginner":25,"intermediate":287,"progression":288},"2 sets of 30 reps","2 sets of 50 reps",{"stepNumber":67,"name":290,"description":291,"formCues":292,"commonMistakes":295,"standards":298},"Full Squats","Unassisted deep squat. Lower until hamstrings rest against calves, keeping heels firmly on the ground.",[293,294],"Spine neutral throughout","Drive through entire foot",[296,297],"Lifting heels","Rounding lower back severely",{"beginner":77,"intermediate":78,"progression":287},{"stepNumber":80,"name":300,"description":301,"formCues":302,"commonMistakes":305,"standards":307},"Close Squats","Perform full deep squat with heels touching and toes pointing slightly outward.",[303,304],"Requires ankle mobility","Keep torso upright",[306],"Falling backward at bottom",{"beginner":77,"intermediate":78,"progression":39},{"stepNumber":91,"name":309,"description":310,"formCues":311,"commonMistakes":314,"standards":316},"Uneven Squats","Squat with one foot planted flat on a basketball or elevated block, the other flat on the floor.",[312,313],"Weight distributed mostly to floor foot","Go full depth",[315],"Pushing mostly off elevated foot",{"beginner":100,"intermediate":101,"progression":102},{"stepNumber":104,"name":318,"description":319,"formCues":320,"commonMistakes":323,"standards":325},"1\u002F2 One-Leg Squats","Single-leg squat lowered until working thigh is parallel to the floor (a chair beneath hips for safety).",[321,322],"Extend non-working leg out front","Control descent",[324],"Plummeting onto chair",{"beginner":100,"intermediate":101,"progression":102},{"stepNumber":114,"name":327,"description":328,"formCues":329,"commonMistakes":332,"standards":334},"Assisted One-Leg Squats","Full depth single-leg squat while holding a basketball on the floor out front for balance support.",[330,331],"Keep extended leg off floor","Press through working heel",[333],"Rounding spine excessively",{"beginner":100,"intermediate":101,"progression":102},{"stepNumber":124,"name":336,"description":337,"formCues":338,"commonMistakes":341,"standards":343},"One-Leg Squats (Pistols)","Full single-leg pistol squat to complete depth and back up without touching floor with non-working leg.",[339,340],"Arms out front for balance","Smooth pause at bottom",[342],"Working heel lifting off ground",{"beginner":100,"intermediate":101,"progression":344},"2 sets of 50 reps (mastery)",{"id":346,"name":347,"targetMuscleGroups":348,"steps":352},"leg_raises","Leg Raises",[349,350,351],"Rectus Abdominis","Iliopsoas","Obliques",[353,362,372,380,389,398,407,416,423,431],{"stepNumber":14,"name":354,"description":355,"formCues":356,"commonMistakes":359,"standards":361},"Knee Tucks","Sit on edge of chair\u002Fbench, lean back slightly. Pull knees to chest, then extend legs out horizontally.",[357,358],"Inhale as legs extend, exhale as knees pull in","Smooth rhythm",[360],"Resting feet on floor between reps",{"beginner":25,"intermediate":26,"progression":40},{"stepNumber":29,"name":363,"description":364,"formCues":365,"commonMistakes":368,"standards":370},"Flat Knee Raises","Lie flat on floor with hands under lower back. Draw knees up over hips bent at 90 degrees, then extend.",[366,367],"Press lower back firmly into floor","Control lowering phase",[369],"Arching lumbar spine",{"beginner":25,"intermediate":39,"progression":371},"3 sets of 35 reps",{"stepNumber":42,"name":373,"description":374,"formCues":375,"commonMistakes":377,"standards":379},"Flat Bent Leg Raises","Lie flat on floor. Raise legs with knees bent at ~45 degrees until feet point straight up, lower slowly.",[376],"Keep knee angle fixed throughout movement",[378],"Changing knee bend mid-rep",{"beginner":25,"intermediate":52,"progression":53},{"stepNumber":55,"name":381,"description":382,"formCues":383,"commonMistakes":385,"standards":387},"Flat Frog Raises","Lie flat. Lift legs straight up to vertical, bend knees on descent, extend near floor.",[384],"Focus on abdominal crunch at top",[386],"Letting feet slam to floor",{"beginner":65,"intermediate":52,"progression":388},"3 sets of 25 reps",{"stepNumber":67,"name":390,"description":391,"formCues":392,"commonMistakes":395,"standards":397},"Flat Straight Leg Raises","Lie flat on back. Keeping legs locked completely straight, raise feet over hips to 90 degrees.",[393,394],"Lower back stays pinned down","Feet hover 5cm off floor at bottom",[396],"Bending knees at bottom",{"beginner":77,"intermediate":78,"progression":39},{"stepNumber":80,"name":399,"description":400,"formCues":401,"commonMistakes":404,"standards":406},"Hanging Knee Raises","Dead hang from pullup bar. Smoothly pull knees up until thighs are parallel to floor or touching chest.",[402,403],"Avoid swinging or using momentum","Exhale at top",[405],"Kipping hips backward",{"beginner":77,"intermediate":78,"progression":52},{"stepNumber":91,"name":408,"description":409,"formCues":410,"commonMistakes":413,"standards":415},"Hanging Bent Leg Raises","Dead hang from bar. Lift legs with knees held at 45-degree bend until thighs pass horizontal.",[411,412],"Controlled descent","Keep shoulders active",[414],"Swinging lower body",{"beginner":77,"intermediate":78,"progression":52},{"stepNumber":104,"name":417,"description":418,"formCues":419,"commonMistakes":421,"standards":422},"Hanging Frog Raises","Dead hang from bar. Raise straight legs to horizontal, bend knees inward, extend down.",[420],"Tuck pelvis forward at top of movement",[149],{"beginner":77,"intermediate":78,"progression":52},{"stepNumber":114,"name":424,"description":425,"formCues":426,"commonMistakes":428,"standards":430},"Partial Straight Leg Raises","Dead hang from bar. Raise legs straight from 45 degrees up to horizontal and back.",[427],"Maintain static tension in abdominal wall",[429],"Dropping below 45 degrees",{"beginner":77,"intermediate":78,"progression":52},{"stepNumber":124,"name":432,"description":433,"formCues":434,"commonMistakes":437,"standards":440},"Hanging Straight Leg Raises","Dead hang from bar. Raise completely locked straight legs from dead hang until toes touch the bar.",[435,436],"Pure abdominal strength","Zero momentum",[438,439],"Bending knees","Swinging torso",{"beginner":77,"intermediate":78,"progression":441},"2 sets of 30 reps (mastery)",{"id":443,"name":444,"targetMuscleGroups":445,"steps":448},"bridges","Bridges",[446,248,249,447],"Erector Spinae","Flexibility",[449,458,467,475,484,492,503,513,523,534],{"stepNumber":14,"name":450,"description":451,"formCues":452,"commonMistakes":455,"standards":457},"Short Bridges","Lie on back with knees bent and feet flat on floor near glutes. Drive hips up until thighs and torso align.",[453,454],"Squeeze glutes hard at top","Pause for 1 second at apex",[456],"Hyperextending neck",{"beginner":25,"intermediate":26,"progression":27},{"stepNumber":29,"name":459,"description":460,"formCues":461,"commonMistakes":464,"standards":466},"Straight Bridges","Sit on floor with legs straight out front, palms flat beside hips. Push through palms and heels to lift hips high.",[462,463],"Look at ceiling","Body forms straight diagonal line at top",[465],"Bent knees at top",{"beginner":25,"intermediate":39,"progression":40},{"stepNumber":42,"name":468,"description":469,"formCues":470,"commonMistakes":473,"standards":474},"Angled Bridges","Place shoulders resting on an elevated surface like a bench, feet on floor. Arch hips and spine upward.",[471,472],"Focus on lumbar arc","Breathe steadily",[88],{"beginner":25,"intermediate":52,"progression":53},{"stepNumber":55,"name":476,"description":477,"formCues":478,"commonMistakes":481,"standards":483},"Head Bridges","Lie flat on floor, hands beside head. Press hips up until crown of head lightly rests on floor.",[479,480],"Hands support majority of weight","Light pressure on scalp",[482],"Putting excessive pressure on neck",{"beginner":65,"intermediate":52,"progression":26},{"stepNumber":67,"name":485,"description":486,"formCues":487,"commonMistakes":489,"standards":491},"Half Bridges","Lie on back with a basketball under lower back. Press up into full arch, lower back onto target ball.",[488],"Straighten arms as much as possible at top",[490],"Not fully extending hips",{"beginner":65,"intermediate":52,"progression":39},{"stepNumber":80,"name":493,"description":494,"formCues":495,"commonMistakes":498,"standards":501},"Full Bridges","Lie flat, hands beside head with fingers pointing to feet. Drive hips and chest up to full spinal arch.",[496,497],"Press through heels and palms","Arms straight",[499,500],"Shallow arch","Feet sliding away",{"beginner":502,"intermediate":78,"progression":52},"1 set of 6 reps",{"stepNumber":91,"name":504,"description":505,"formCues":506,"commonMistakes":508,"standards":510},"Wall Walking Bridges (Down)","Stand facing away from wall. Bend backward, place palms on wall, and walk hands down to the floor.",[507],"Keep eyes on wall\u002Fhands throughout descent",[509],"Dropping onto floor",{"beginner":511,"intermediate":512,"progression":78},"1 set of 3 reps","2 sets of 6 reps",{"stepNumber":104,"name":514,"description":515,"formCues":516,"commonMistakes":518,"standards":520},"Wall Walking Bridges (Up)","From full bridge position on floor, walk hands up the wall back to standing position.",[517],"Push strongly with legs into floor",[519],"Losing balance halfway up",{"beginner":521,"intermediate":522,"progression":190},"1 set of 2 reps","2 sets of 4 reps",{"stepNumber":114,"name":524,"description":525,"formCues":526,"commonMistakes":529,"standards":531},"Closing Bridges","Standing bridge: Bend backward from standing and land hands directly on floor without using wall.",[527,528],"Look backward for floor","Soft hand landing",[530],"Hesitating mid-movement",{"beginner":532,"intermediate":533,"progression":512},"1 set of 1 rep","2 sets of 3 reps",{"stepNumber":124,"name":535,"description":536,"formCues":537,"commonMistakes":539,"standards":541},"Stand-to-Stand Bridges","Bend backward into full bridge from standing, then press back up to standing without touching wall.",[538],"Fluid arc down and explosive drive back up",[540],"Bailing sideways",{"beginner":532,"intermediate":533,"progression":441},{"id":543,"name":544,"targetMuscleGroups":545,"steps":549},"handstand_pushups","Handstand Pushups",[546,10,547,548],"Deltoids","Upper Trapezius","Core",[550,562,572,582,591,599,609,618,626,634],{"stepNumber":14,"name":551,"description":552,"formCues":553,"commonMistakes":556,"standards":558},"Wall Headstands","Kick up into a headstand against a wall forming a tripod base with hands and crown of head. Hold static.",[554,555],"Tripod triangle base with hands and head","Brace core against wall",[557],"Collapsing neck position",{"beginner":559,"intermediate":560,"progression":561},"30 sec hold","1 min hold","2 min hold",{"stepNumber":29,"name":563,"description":564,"formCues":565,"commonMistakes":568,"standards":570},"Crow Stands","Balance on hands with knees resting on the outside of triceps, feet lifted clear off the floor.",[566,567],"Grip floor with fingertips","Look slightly forward",[569],"Resting feet on floor",{"beginner":571,"intermediate":559,"progression":560},"10 sec hold",{"stepNumber":42,"name":573,"description":574,"formCues":575,"commonMistakes":578,"standards":581},"Wall Handstands","Kick up into a handstand against a wall with arms completely straight and locked out. Hold static.",[576,577],"Push shoulders active into ground","Body straight against wall",[579,580],"Bent elbows","Arching lumbar back severely",{"beginner":559,"intermediate":560,"progression":561},{"stepNumber":55,"name":583,"description":584,"formCues":585,"commonMistakes":588,"standards":590},"Half Handstand Pushups","In wall handstand, lower head halfway down to a basketball\u002Fblock target and press back up to lockout.",[586,587],"Elbows tucked 45 degrees","Control the descent",[589],"Dropping too fast",{"beginner":77,"intermediate":78,"progression":39},{"stepNumber":67,"name":544,"description":592,"formCues":593,"commonMistakes":596,"standards":598},"Full wall handstand pushup. Lower crown of head lightly to a folded towel on floor, press to lockout.",[594,595],"Keep body rigid against wall","Full lockout at top",[597],"Partial depth at bottom",{"beginner":77,"intermediate":190,"progression":52},{"stepNumber":80,"name":600,"description":601,"formCues":602,"commonMistakes":605,"standards":607},"Close Handstand Pushups","Perform wall handstand pushup with index fingers touching under head.",[603,604],"Heavy triceps focus","Elbows tucked tight",[606],"Flaring elbows out",{"beginner":77,"intermediate":190,"progression":608},"2 sets of 12 reps",{"stepNumber":91,"name":610,"description":611,"formCues":612,"commonMistakes":615,"standards":617},"Uneven Handstand Pushups","Handstand pushup with one hand flat on floor, the other on a basketball or elevated block against wall.",[613,614],"Floor hand bears most load","Keep torso square",[616],"Twisting toward elevated side",{"beginner":100,"intermediate":221,"progression":101},{"stepNumber":104,"name":619,"description":620,"formCues":621,"commonMistakes":623,"standards":625},"1\u002F2 One-Arm Handstand Pushups","Single-arm handstand press against wall with a basketball beneath head to limit depth to 50%.",[622],"Spread feet on wall for balance",[624],"Falling off wall",{"beginner":219,"intermediate":220,"progression":221},{"stepNumber":114,"name":627,"description":628,"formCues":629,"commonMistakes":631,"standards":633},"Lever Handstand Pushups","One hand pressing on floor, non-working arm extended out to side resting on a basketball for support.",[630],"Floor arm does 90% of pressing",[632],"Bending lever arm",{"beginner":230,"intermediate":231,"progression":220},{"stepNumber":124,"name":635,"description":636,"formCues":637,"commonMistakes":639,"standards":641},"One-Arm Handstand Pushups","Full single-arm handstand pushup performed against wall.",[638],"Pinnacle of upper-body pressing power",[640],"Collapsing at bottom",{"beginner":240,"intermediate":642,"progression":643},"2 sets of 2 reps (each side)","1 set of 5 reps (mastery)",1786823907092]