{
  "format": "setharbor-exercise-catalog",
  "schemaVersion": 1,
  "revision": 2,
  "groups": [
    {
      "id": "chest",
      "name": {
        "pt": "Peito",
        "en": "Chest"
      }
    },
    {
      "id": "back",
      "name": {
        "pt": "Costas",
        "en": "Back"
      }
    },
    {
      "id": "shoulders",
      "name": {
        "pt": "Ombros",
        "en": "Shoulders"
      }
    },
    {
      "id": "biceps",
      "name": {
        "pt": "Bíceps",
        "en": "Biceps"
      }
    },
    {
      "id": "triceps",
      "name": {
        "pt": "Tríceps",
        "en": "Triceps"
      }
    },
    {
      "id": "quadriceps",
      "name": {
        "pt": "Quadríceps",
        "en": "Quadriceps"
      }
    },
    {
      "id": "hamstrings",
      "name": {
        "pt": "Posteriores da coxa",
        "en": "Hamstrings"
      }
    },
    {
      "id": "glutes",
      "name": {
        "pt": "Glúteos",
        "en": "Glutes"
      }
    },
    {
      "id": "calves",
      "name": {
        "pt": "Panturrilhas",
        "en": "Calves"
      }
    },
    {
      "id": "core",
      "name": {
        "pt": "Abdômen e tronco",
        "en": "Core"
      }
    },
    {
      "id": "adductors",
      "name": {
        "pt": "Adutores",
        "en": "Adductors"
      }
    },
    {
      "id": "abductors",
      "name": {
        "pt": "Abdutores",
        "en": "Abductors"
      }
    },
    {
      "id": "forearms",
      "name": {
        "pt": "Antebraços",
        "en": "Forearms"
      }
    }
  ],
  "muscles": [
    {
      "id": "pectoralis-major",
      "name": {
        "pt": "Peitoral maior",
        "en": "Pectoralis major"
      }
    },
    {
      "id": "latissimus-dorsi",
      "name": {
        "pt": "Latíssimo do dorso",
        "en": "Latissimus dorsi"
      }
    },
    {
      "id": "teres-major",
      "name": {
        "pt": "Redondo maior",
        "en": "Teres major"
      }
    },
    {
      "id": "trapezius-middle",
      "name": {
        "pt": "Trapézio médio",
        "en": "Middle trapezius"
      }
    },
    {
      "id": "trapezius-lower",
      "name": {
        "pt": "Trapézio inferior",
        "en": "Lower trapezius"
      }
    },
    {
      "id": "trapezius-upper",
      "name": {
        "pt": "Trapézio superior",
        "en": "Upper trapezius"
      }
    },
    {
      "id": "rhomboids",
      "name": {
        "pt": "Romboides",
        "en": "Rhomboids"
      }
    },
    {
      "id": "deltoid-anterior",
      "name": {
        "pt": "Deltoide anterior",
        "en": "Anterior deltoid"
      }
    },
    {
      "id": "deltoid-lateral",
      "name": {
        "pt": "Deltoide lateral",
        "en": "Lateral deltoid"
      }
    },
    {
      "id": "deltoid-posterior",
      "name": {
        "pt": "Deltoide posterior",
        "en": "Posterior deltoid"
      }
    },
    {
      "id": "biceps-brachii",
      "name": {
        "pt": "Bíceps braquial",
        "en": "Biceps brachii"
      }
    },
    {
      "id": "brachialis",
      "name": {
        "pt": "Braquial",
        "en": "Brachialis"
      }
    },
    {
      "id": "brachioradialis",
      "name": {
        "pt": "Braquiorradial",
        "en": "Brachioradialis"
      }
    },
    {
      "id": "triceps-brachii",
      "name": {
        "pt": "Tríceps braquial",
        "en": "Triceps brachii"
      }
    },
    {
      "id": "rectus-femoris",
      "name": {
        "pt": "Reto femoral",
        "en": "Rectus femoris"
      }
    },
    {
      "id": "vastus-lateralis",
      "name": {
        "pt": "Vasto lateral",
        "en": "Vastus lateralis"
      }
    },
    {
      "id": "vastus-medialis",
      "name": {
        "pt": "Vasto medial",
        "en": "Vastus medialis"
      }
    },
    {
      "id": "vastus-intermedius",
      "name": {
        "pt": "Vasto intermédio",
        "en": "Vastus intermedius"
      }
    },
    {
      "id": "biceps-femoris",
      "name": {
        "pt": "Bíceps femoral",
        "en": "Biceps femoris"
      }
    },
    {
      "id": "semitendinosus",
      "name": {
        "pt": "Semitendíneo",
        "en": "Semitendinosus"
      }
    },
    {
      "id": "semimembranosus",
      "name": {
        "pt": "Semimembranáceo",
        "en": "Semimembranosus"
      }
    },
    {
      "id": "gluteus-maximus",
      "name": {
        "pt": "Glúteo máximo",
        "en": "Gluteus maximus"
      }
    },
    {
      "id": "gluteus-medius",
      "name": {
        "pt": "Glúteo médio",
        "en": "Gluteus medius"
      }
    },
    {
      "id": "gluteus-minimus",
      "name": {
        "pt": "Glúteo mínimo",
        "en": "Gluteus minimus"
      }
    },
    {
      "id": "adductor-magnus",
      "name": {
        "pt": "Adutor magno",
        "en": "Adductor magnus"
      }
    },
    {
      "id": "adductor-longus",
      "name": {
        "pt": "Adutor longo",
        "en": "Adductor longus"
      }
    },
    {
      "id": "adductor-brevis",
      "name": {
        "pt": "Adutor curto",
        "en": "Adductor brevis"
      }
    },
    {
      "id": "gracilis",
      "name": {
        "pt": "Grácil",
        "en": "Gracilis"
      }
    },
    {
      "id": "gastrocnemius",
      "name": {
        "pt": "Gastrocnêmio",
        "en": "Gastrocnemius"
      }
    },
    {
      "id": "soleus",
      "name": {
        "pt": "Sóleo",
        "en": "Soleus"
      }
    },
    {
      "id": "rectus-abdominis",
      "name": {
        "pt": "Reto abdominal",
        "en": "Rectus abdominis"
      }
    },
    {
      "id": "obliques",
      "name": {
        "pt": "Oblíquos abdominais",
        "en": "Abdominal obliques"
      }
    },
    {
      "id": "transversus-abdominis",
      "name": {
        "pt": "Transverso do abdômen",
        "en": "Transversus abdominis"
      }
    },
    {
      "id": "erector-spinae",
      "name": {
        "pt": "Eretores da coluna",
        "en": "Erector spinae"
      }
    },
    {
      "id": "serratus-anterior",
      "name": {
        "pt": "Serrátil anterior",
        "en": "Serratus anterior"
      }
    },
    {
      "id": "wrist-flexors",
      "name": {
        "pt": "Flexores do punho",
        "en": "Wrist flexors"
      }
    },
    {
      "id": "wrist-extensors",
      "name": {
        "pt": "Extensores do punho",
        "en": "Wrist extensors"
      }
    }
  ],
  "equipment": [
    {
      "id": "barbell",
      "name": {
        "pt": "Barra",
        "en": "Barbell"
      }
    },
    {
      "id": "dumbbells",
      "name": {
        "pt": "Halteres",
        "en": "Dumbbells"
      }
    },
    {
      "id": "ez-bar",
      "name": {
        "pt": "Barra W",
        "en": "EZ bar"
      }
    },
    {
      "id": "flat-bench",
      "name": {
        "pt": "Banco reto",
        "en": "Flat bench"
      }
    },
    {
      "id": "adjustable-bench",
      "name": {
        "pt": "Banco regulável",
        "en": "Adjustable bench"
      }
    },
    {
      "id": "rack",
      "name": {
        "pt": "Rack de agachamento",
        "en": "Squat rack"
      }
    },
    {
      "id": "smith",
      "name": {
        "pt": "Smith",
        "en": "Smith machine"
      }
    },
    {
      "id": "cable",
      "name": {
        "pt": "Polia / cabo / crossover",
        "en": "Cable station"
      }
    },
    {
      "id": "chest-press-machine",
      "name": {
        "pt": "Máquina de supino",
        "en": "Chest press machine"
      }
    },
    {
      "id": "incline-press-machine",
      "name": {
        "pt": "Máquina de supino inclinado",
        "en": "Incline press machine"
      }
    },
    {
      "id": "pec-deck",
      "name": {
        "pt": "Peck deck",
        "en": "Pec deck"
      }
    },
    {
      "id": "pulldown-machine",
      "name": {
        "pt": "Puxada alta",
        "en": "Lat pulldown station"
      }
    },
    {
      "id": "pullup-bar",
      "name": {
        "pt": "Barra fixa",
        "en": "Pull-up bar"
      }
    },
    {
      "id": "assisted-pullup-machine",
      "name": {
        "pt": "Graviton",
        "en": "Assisted pull-up machine"
      }
    },
    {
      "id": "row-machine",
      "name": {
        "pt": "Máquina de remada",
        "en": "Row machine"
      }
    },
    {
      "id": "low-row-cable",
      "name": {
        "pt": "Polia de remada baixa",
        "en": "Seated row cable"
      }
    },
    {
      "id": "shoulder-press-machine",
      "name": {
        "pt": "Máquina de desenvolvimento",
        "en": "Shoulder press machine"
      }
    },
    {
      "id": "lateral-raise-machine",
      "name": {
        "pt": "Máquina de elevação lateral",
        "en": "Lateral raise machine"
      }
    },
    {
      "id": "preacher-bench",
      "name": {
        "pt": "Banco Scott",
        "en": "Preacher bench"
      }
    },
    {
      "id": "curl-machine",
      "name": {
        "pt": "Máquina de rosca",
        "en": "Biceps curl machine"
      }
    },
    {
      "id": "hack-squat",
      "name": {
        "pt": "Hack squat",
        "en": "Hack squat machine"
      }
    },
    {
      "id": "leg-press",
      "name": {
        "pt": "Leg press",
        "en": "Leg press machine"
      }
    },
    {
      "id": "leg-extension",
      "name": {
        "pt": "Extensora",
        "en": "Leg extension machine"
      }
    },
    {
      "id": "seated-leg-curl",
      "name": {
        "pt": "Flexora sentada",
        "en": "Seated leg curl machine"
      }
    },
    {
      "id": "lying-leg-curl",
      "name": {
        "pt": "Flexora deitada",
        "en": "Lying leg curl machine"
      }
    },
    {
      "id": "standing-leg-curl",
      "name": {
        "pt": "Flexora em pé",
        "en": "Standing leg curl machine"
      }
    },
    {
      "id": "hip-thrust-machine",
      "name": {
        "pt": "Máquina de hip thrust",
        "en": "Hip thrust machine"
      }
    },
    {
      "id": "standing-calf-machine",
      "name": {
        "pt": "Máquina de panturrilha em pé",
        "en": "Standing calf machine"
      }
    },
    {
      "id": "seated-calf-machine",
      "name": {
        "pt": "Máquina de panturrilha sentada",
        "en": "Seated calf machine"
      }
    },
    {
      "id": "adductor-machine",
      "name": {
        "pt": "Cadeira adutora",
        "en": "Adductor machine"
      }
    },
    {
      "id": "abductor-machine",
      "name": {
        "pt": "Cadeira abdutora",
        "en": "Abductor machine"
      }
    },
    {
      "id": "resistance-band",
      "name": {
        "pt": "Elástico",
        "en": "Resistance band"
      }
    },
    {
      "id": "mat",
      "name": {
        "pt": "Colchonete",
        "en": "Mat"
      }
    },
    {
      "id": "sliders",
      "name": {
        "pt": "Discos deslizantes",
        "en": "Sliders"
      }
    },
    {
      "id": "bodyweight",
      "name": {
        "pt": "Sem aparelho",
        "en": "No equipment"
      }
    },
    {
      "id": "step-box",
      "name": {
        "pt": "Caixa ou step estável",
        "en": "Stable step or box"
      }
    },
    {
      "id": "ankle-cuff",
      "name": {
        "pt": "Tornozeleira para cabo",
        "en": "Cable ankle cuff"
      }
    }
  ],
  "movementPatterns": [
    {
      "id": "horizontal-push",
      "name": {
        "pt": "Empurrar horizontal",
        "en": "Horizontal push"
      }
    },
    {
      "id": "diagonal-push",
      "name": {
        "pt": "Empurrar inclinado",
        "en": "Incline push"
      }
    },
    {
      "id": "horizontal-adduction",
      "name": {
        "pt": "Adução horizontal do ombro",
        "en": "Shoulder horizontal adduction"
      }
    },
    {
      "id": "vertical-pull",
      "name": {
        "pt": "Puxar vertical",
        "en": "Vertical pull"
      }
    },
    {
      "id": "horizontal-pull",
      "name": {
        "pt": "Puxar horizontal",
        "en": "Horizontal pull"
      }
    },
    {
      "id": "shoulder-extension",
      "name": {
        "pt": "Extensão do ombro",
        "en": "Shoulder extension"
      }
    },
    {
      "id": "vertical-push",
      "name": {
        "pt": "Empurrar vertical",
        "en": "Vertical push"
      }
    },
    {
      "id": "shoulder-abduction",
      "name": {
        "pt": "Abdução do ombro",
        "en": "Shoulder abduction"
      }
    },
    {
      "id": "horizontal-abduction",
      "name": {
        "pt": "Abdução horizontal do ombro",
        "en": "Shoulder horizontal abduction"
      }
    },
    {
      "id": "elbow-flexion",
      "name": {
        "pt": "Flexão do cotovelo",
        "en": "Elbow flexion"
      }
    },
    {
      "id": "elbow-extension",
      "name": {
        "pt": "Extensão do cotovelo",
        "en": "Elbow extension"
      }
    },
    {
      "id": "knee-dominant",
      "name": {
        "pt": "Agachar / empurrar com pernas",
        "en": "Knee dominant"
      }
    },
    {
      "id": "knee-extension",
      "name": {
        "pt": "Extensão do joelho",
        "en": "Knee extension"
      }
    },
    {
      "id": "hip-hinge",
      "name": {
        "pt": "Dobradiça do quadril",
        "en": "Hip hinge"
      }
    },
    {
      "id": "knee-flexion",
      "name": {
        "pt": "Flexão do joelho",
        "en": "Knee flexion"
      }
    },
    {
      "id": "hip-extension",
      "name": {
        "pt": "Extensão do quadril",
        "en": "Hip extension"
      }
    },
    {
      "id": "plantar-flexion",
      "name": {
        "pt": "Flexão plantar",
        "en": "Plantar flexion"
      }
    },
    {
      "id": "hip-adduction",
      "name": {
        "pt": "Adução do quadril",
        "en": "Hip adduction"
      }
    },
    {
      "id": "hip-abduction",
      "name": {
        "pt": "Abdução do quadril",
        "en": "Hip abduction"
      }
    },
    {
      "id": "trunk-flexion",
      "name": {
        "pt": "Flexão do tronco",
        "en": "Trunk flexion"
      }
    },
    {
      "id": "anti-extension",
      "name": {
        "pt": "Resistir à extensão do tronco",
        "en": "Anti-extension"
      }
    },
    {
      "id": "anti-rotation",
      "name": {
        "pt": "Resistir à rotação do tronco",
        "en": "Anti-rotation"
      }
    },
    {
      "id": "scapular-elevation",
      "name": {
        "pt": "Elevação escapular",
        "en": "Scapular elevation"
      }
    },
    {
      "id": "wrist-flexion",
      "name": {
        "pt": "Flexão do punho",
        "en": "Wrist flexion"
      }
    },
    {
      "id": "wrist-extension",
      "name": {
        "pt": "Extensão do punho",
        "en": "Wrist extension"
      }
    }
  ],
  "substitutionFamilies": [
    {
      "id": "flat-chest-press",
      "name": {
        "pt": "Supino horizontal",
        "en": "Flat chest press"
      }
    },
    {
      "id": "incline-chest-press",
      "name": {
        "pt": "Supino inclinado",
        "en": "Incline chest press"
      }
    },
    {
      "id": "chest-fly",
      "name": {
        "pt": "Crucifixo horizontal",
        "en": "Horizontal chest fly"
      }
    },
    {
      "id": "lat-pulldown",
      "name": {
        "pt": "Puxada vertical",
        "en": "Vertical pull"
      }
    },
    {
      "id": "back-row",
      "name": {
        "pt": "Remada",
        "en": "Back row"
      }
    },
    {
      "id": "lat-isolation",
      "name": {
        "pt": "Extensão de ombro para dorsais",
        "en": "Lat shoulder extension"
      }
    },
    {
      "id": "shoulder-press",
      "name": {
        "pt": "Desenvolvimento",
        "en": "Shoulder press"
      }
    },
    {
      "id": "lateral-raise",
      "name": {
        "pt": "Elevação lateral",
        "en": "Lateral raise"
      }
    },
    {
      "id": "rear-delt-fly",
      "name": {
        "pt": "Crucifixo inverso",
        "en": "Rear delt fly"
      }
    },
    {
      "id": "supinated-curl",
      "name": {
        "pt": "Rosca supinada",
        "en": "Supinated curl"
      }
    },
    {
      "id": "neutral-curl",
      "name": {
        "pt": "Rosca neutra",
        "en": "Neutral curl"
      }
    },
    {
      "id": "triceps-pushdown",
      "name": {
        "pt": "Tríceps com braço ao lado",
        "en": "Triceps pushdown"
      }
    },
    {
      "id": "overhead-triceps",
      "name": {
        "pt": "Tríceps acima da cabeça",
        "en": "Overhead triceps extension"
      }
    },
    {
      "id": "quad-compound",
      "name": {
        "pt": "Agachamento / leg press",
        "en": "Squat / leg press"
      }
    },
    {
      "id": "leg-extension",
      "name": {
        "pt": "Extensora",
        "en": "Leg extension"
      }
    },
    {
      "id": "romanian-deadlift",
      "name": {
        "pt": "RDL",
        "en": "Romanian deadlift"
      }
    },
    {
      "id": "leg-curl",
      "name": {
        "pt": "Flexora",
        "en": "Leg curl"
      }
    },
    {
      "id": "hip-thrust",
      "name": {
        "pt": "Elevação de quadril",
        "en": "Hip thrust"
      }
    },
    {
      "id": "standing-calf",
      "name": {
        "pt": "Panturrilha com joelho estendido",
        "en": "Straight-knee calf raise"
      }
    },
    {
      "id": "seated-calf",
      "name": {
        "pt": "Panturrilha com joelho flexionado",
        "en": "Bent-knee calf raise"
      }
    },
    {
      "id": "adduction",
      "name": {
        "pt": "Adução do quadril",
        "en": "Hip adduction"
      }
    },
    {
      "id": "abduction",
      "name": {
        "pt": "Abdução do quadril",
        "en": "Hip abduction"
      }
    },
    {
      "id": "crunch",
      "name": {
        "pt": "Abdominal com flexão",
        "en": "Crunch"
      }
    },
    {
      "id": "plank",
      "name": {
        "pt": "Prancha",
        "en": "Plank"
      }
    },
    {
      "id": "pallof",
      "name": {
        "pt": "Antirrotação",
        "en": "Anti-rotation press"
      }
    },
    {
      "id": "pullover",
      "name": {
        "pt": "Pullover",
        "en": "Pullover"
      }
    },
    {
      "id": "hip-kickback",
      "name": {
        "pt": "Extensão de quadril em pé",
        "en": "Standing hip kickback"
      }
    },
    {
      "id": "shrug",
      "name": {
        "pt": "Encolhimento",
        "en": "Shrug"
      }
    },
    {
      "id": "pronated-curl",
      "name": {
        "pt": "Rosca pronada",
        "en": "Pronated curl"
      }
    },
    {
      "id": "wrist-curl",
      "name": {
        "pt": "Flexão de punho",
        "en": "Wrist curl"
      }
    },
    {
      "id": "wrist-extension",
      "name": {
        "pt": "Extensão de punho",
        "en": "Wrist extension"
      }
    },
    {
      "id": "dead-bug",
      "name": {
        "pt": "Dead bug dinâmico",
        "en": "Dynamic dead bug"
      }
    },
    {
      "id": "bird-dog",
      "name": {
        "pt": "Bird dog dinâmico",
        "en": "Dynamic bird dog"
      }
    },
    {
      "id": "reverse-crunch",
      "name": {
        "pt": "Abdominal reverso",
        "en": "Reverse crunch"
      }
    }
  ],
  "sources": [
    {
      "id": "ace-library",
      "title": "ACE Exercise Library",
      "url": "https://www.acefitness.org/resources/everyone/exercise-library/"
    },
    {
      "id": "nasm-library",
      "title": "NASM Exercise Library",
      "url": "https://www.nasm.org/resource-center/exercise-library"
    },
    {
      "id": "ace-rdl",
      "title": "ACE: Romanian Deadlift",
      "url": "https://www.acefitness.org/continuing-education/certified/may-2025/8865/the-ace-do-it-better-series-the-romanian-deadlift/"
    },
    {
      "id": "rdl-study",
      "title": "An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift",
      "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC8835508/"
    },
    {
      "id": "reference-bodyweight-squat",
      "title": "Bodyweight squat — ACE",
      "url": "https://www.acefitness.org/resources/everyone/exercise-library/135/bodyweight-squat/"
    },
    {
      "id": "reference-bodyweight-reverse-lunge",
      "title": "Bodyweight reverse lunge — StrengthLog",
      "url": "https://www.strengthlog.com/reverse-body-weight-lunges/"
    },
    {
      "id": "reference-bodyweight-glute-bridge",
      "title": "Bodyweight glute bridge — StrengthLog",
      "url": "https://www.strengthlog.com/glute-bridge/"
    },
    {
      "id": "reference-bodyweight-standing-calf-raise",
      "title": "Bodyweight standing calf raise — StrengthLog",
      "url": "https://www.strengthlog.com/heel-raise/"
    },
    {
      "id": "reference-dumbbell-bulgarian-split-squat",
      "title": "Dumbbell Bulgarian split squat — StrengthLog",
      "url": "https://www.strengthlog.com/bulgarian-split-squat/"
    },
    {
      "id": "reference-dumbbell-step-up",
      "title": "Dumbbell step-up — StrengthLog",
      "url": "https://www.strengthlog.com/step-up/"
    },
    {
      "id": "reference-dumbbell-walking-lunge",
      "title": "Dumbbell walking lunge — StrengthLog",
      "url": "https://www.strengthlog.com/dumbbell-walking-lunge/"
    },
    {
      "id": "reference-single-leg-dumbbell-romanian-deadlift",
      "title": "Single-leg dumbbell Romanian deadlift — StrengthLog",
      "url": "https://www.strengthlog.com/single-leg-romanian-deadlift/"
    },
    {
      "id": "reference-standing-dumbbell-shoulder-press",
      "title": "Standing dumbbell shoulder press — StrengthLog",
      "url": "https://www.strengthlog.com/dumbbell-shoulder-press/"
    },
    {
      "id": "reference-dumbbell-bent-over-row",
      "title": "Bilateral dumbbell bent-over row — PureGym",
      "url": "https://www.puregym.com/exercises/back/rows/dumbbell-bent-over-row/"
    },
    {
      "id": "reference-dumbbell-floor-press",
      "title": "Dumbbell floor press — StrengthLog",
      "url": "https://www.strengthlog.com/dumbbell-floor-press/"
    },
    {
      "id": "reference-cable-hip-abduction",
      "title": "Cable hip abduction — StrengthLog",
      "url": "https://www.strengthlog.com/cable-machine-hip-abduction/"
    },
    {
      "id": "reference-side-lying-hip-abduction",
      "title": "Side-lying hip abduction — ACE",
      "url": "https://www.acefitness.org/resources/everyone/exercise-library/38/side-lying-hip-abduction/"
    },
    {
      "id": "reference-cable-hip-kickback",
      "title": "Cable hip kickback — StrengthLog",
      "url": "https://www.strengthlog.com/cable-glute-kickback/"
    },
    {
      "id": "reference-dumbbell-pullover",
      "title": "Dumbbell pullover — StrengthLog",
      "url": "https://www.strengthlog.com/dumbbell-pullover/"
    },
    {
      "id": "reference-single-leg-machine-leg-extension",
      "title": "Single-leg machine leg extension — StrengthLog",
      "url": "https://www.strengthlog.com/one-legged-leg-extension/"
    },
    {
      "id": "reference-single-leg-leg-press",
      "title": "Single-leg leg press — NASM",
      "url": "https://www.nasm.org/resource-center/exercise-library/single-leg-press"
    },
    {
      "id": "reference-barbell-shrug",
      "title": "Barbell shrug — StrengthLog",
      "url": "https://www.strengthlog.com/barbell-shrug/"
    },
    {
      "id": "reference-dumbbell-shrug",
      "title": "Dumbbell shrug — StrengthLog",
      "url": "https://www.strengthlog.com/dumbbell-shrug/"
    },
    {
      "id": "reference-ez-bar-reverse-curl",
      "title": "EZ-bar reverse curl — WorkoutLabs",
      "url": "https://workoutlabs.com/exercise-guide/reverse-grip-ez-curl-bar-curls/"
    },
    {
      "id": "reference-dumbbell-wrist-curl",
      "title": "Dumbbell wrist curl — StrengthLog",
      "url": "https://www.strengthlog.com/dumbbell-wrist-curl/"
    },
    {
      "id": "reference-dumbbell-wrist-extension",
      "title": "Dumbbell wrist extension — StrengthLog",
      "url": "https://www.strengthlog.com/dumbbell-wrist-extension/"
    },
    {
      "id": "reference-dead-bug",
      "title": "Dead bug — StrengthLog",
      "url": "https://www.strengthlog.com/dead-bugs/"
    },
    {
      "id": "reference-bird-dog",
      "title": "Bird dog — ACE",
      "url": "https://www.acefitness.org/resources/everyone/exercise-library/14/bird-dog/"
    },
    {
      "id": "reference-reverse-crunch",
      "title": "Reverse crunch — ACE",
      "url": "https://www.acefitness.org/resources/everyone/exercise-library/76/reverse-crunch/"
    }
  ],
  "exercises": [
    {
      "id": "barbell-bench-press",
      "name": {
        "pt": "Supino reto barra",
        "en": "Barbell bench press"
      },
      "aliases": [
        "Supino reto com barra"
      ],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "triceps-brachii",
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-push",
      "mechanic": "compound",
      "substitutionFamily": "flat-chest-press",
      "equipment": [
        "barbell",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Peitoral com banco reto. Carga e estabilidade variam entre aparelhos."
    },
    {
      "id": "dumbbell-bench-press",
      "name": {
        "pt": "Supino reto halteres",
        "en": "Dumbbell bench press"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "triceps-brachii",
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-push",
      "mechanic": "compound",
      "substitutionFamily": "flat-chest-press",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Peitoral com banco reto. Carga e estabilidade variam entre aparelhos."
    },
    {
      "id": "smith-bench-press",
      "name": {
        "pt": "Supino reto Smith",
        "en": "Smith bench press"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "triceps-brachii",
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-push",
      "mechanic": "compound",
      "substitutionFamily": "flat-chest-press",
      "equipment": [
        "smith",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Peitoral com banco reto. Carga e estabilidade variam entre aparelhos."
    },
    {
      "id": "machine-chest-press",
      "name": {
        "pt": "Supino reto máquina",
        "en": "Machine chest press"
      },
      "aliases": [
        "Chest press / supino máquina",
        "Chest press",
        "Supino máquina"
      ],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "triceps-brachii",
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-push",
      "mechanic": "compound",
      "substitutionFamily": "flat-chest-press",
      "equipment": [
        "chest-press-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Peitoral com banco reto. Carga e estabilidade variam entre aparelhos."
    },
    {
      "id": "push-up",
      "name": {
        "pt": "Flexão de braços",
        "en": "Push-up"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "triceps-brachii",
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-push",
      "mechanic": "compound",
      "substitutionFamily": "flat-chest-press",
      "equipment": [
        "bodyweight"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Mesma família do supino, mas usa peso corporal; ajuste a dificuldade e registre 0 kg quando não houver carga adicional."
    },
    {
      "id": "incline-barbell-bench-press",
      "name": {
        "pt": "Supino inclinado barra",
        "en": "Incline barbell bench press"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior",
        "triceps-brachii"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "diagonal-push",
      "mechanic": "compound",
      "substitutionFamily": "incline-chest-press",
      "equipment": [
        "barbell",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Ênfase na região clavicular do peitoral. Mantenha uma inclinação semelhante."
    },
    {
      "id": "incline-dumbbell-bench-press",
      "name": {
        "pt": "Supino inclinado halteres",
        "en": "Incline dumbbell bench press"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior",
        "triceps-brachii"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "diagonal-push",
      "mechanic": "compound",
      "substitutionFamily": "incline-chest-press",
      "equipment": [
        "dumbbells",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Ênfase na região clavicular do peitoral. Mantenha uma inclinação semelhante."
    },
    {
      "id": "incline-smith-bench-press",
      "name": {
        "pt": "Supino inclinado Smith",
        "en": "Incline Smith bench press"
      },
      "aliases": [
        "Supino inclinado Smith / máquina"
      ],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior",
        "triceps-brachii"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "diagonal-push",
      "mechanic": "compound",
      "substitutionFamily": "incline-chest-press",
      "equipment": [
        "smith",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Ênfase na região clavicular do peitoral. Mantenha uma inclinação semelhante."
    },
    {
      "id": "incline-machine-chest-press",
      "name": {
        "pt": "Supino inclinado máquina",
        "en": "Incline machine chest press"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior",
        "triceps-brachii"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "diagonal-push",
      "mechanic": "compound",
      "substitutionFamily": "incline-chest-press",
      "equipment": [
        "incline-press-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Ênfase na região clavicular do peitoral. Mantenha uma inclinação semelhante."
    },
    {
      "id": "cable-chest-fly",
      "name": {
        "pt": "Crucifixo no cabo",
        "en": "Cable chest fly"
      },
      "aliases": [
        "Crossover no cabo",
        "Crossover"
      ],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-adduction",
      "mechanic": "isolation",
      "substitutionFamily": "chest-fly",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-side",
      "notes": "Adução horizontal sem extensão ativa do cotovelo. Não substitui automaticamente um supino."
    },
    {
      "id": "dumbbell-chest-fly",
      "name": {
        "pt": "Crucifixo reto halteres",
        "en": "Dumbbell chest fly"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-adduction",
      "mechanic": "isolation",
      "substitutionFamily": "chest-fly",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Adução horizontal sem extensão ativa do cotovelo. Não substitui automaticamente um supino."
    },
    {
      "id": "pec-deck-fly",
      "name": {
        "pt": "Crucifixo máquina",
        "en": "Pec deck fly"
      },
      "aliases": [
        "Peck deck"
      ],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-adduction",
      "mechanic": "isolation",
      "substitutionFamily": "chest-fly",
      "equipment": [
        "pec-deck"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Adução horizontal sem extensão ativa do cotovelo. Não substitui automaticamente um supino."
    },
    {
      "id": "band-chest-fly",
      "name": {
        "pt": "Crucifixo com elástico",
        "en": "Band chest fly"
      },
      "aliases": [],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-adduction",
      "mechanic": "isolation",
      "substitutionFamily": "chest-fly",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Adução horizontal sem extensão ativa do cotovelo. Não substitui automaticamente um supino."
    },
    {
      "id": "neutral-grip-lat-pulldown",
      "name": {
        "pt": "Puxada alta neutra",
        "en": "Neutral-grip lat pulldown"
      },
      "aliases": [
        "Puxada alta pegada neutra"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "biceps-brachii",
        "brachialis",
        "trapezius-lower"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-pull",
      "mechanic": "compound",
      "substitutionFamily": "lat-pulldown",
      "equipment": [
        "pulldown-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Puxada vertical. Ajuste carga, assistência e pegada à execução escolhida."
    },
    {
      "id": "pronated-lat-pulldown",
      "name": {
        "pt": "Puxada alta pronada",
        "en": "Pronated lat pulldown"
      },
      "aliases": [
        "Puxada alta"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "biceps-brachii",
        "brachialis",
        "trapezius-lower"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-pull",
      "mechanic": "compound",
      "substitutionFamily": "lat-pulldown",
      "equipment": [
        "pulldown-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Puxada vertical. Ajuste carga, assistência e pegada à execução escolhida."
    },
    {
      "id": "supinated-lat-pulldown",
      "name": {
        "pt": "Puxada alta supinada",
        "en": "Supinated lat pulldown"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "biceps-brachii",
        "brachialis",
        "trapezius-lower"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-pull",
      "mechanic": "compound",
      "substitutionFamily": "lat-pulldown",
      "equipment": [
        "pulldown-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Puxada vertical. Ajuste carga, assistência e pegada à execução escolhida."
    },
    {
      "id": "pull-up",
      "name": {
        "pt": "Barra fixa pronada",
        "en": "Pull-up"
      },
      "aliases": [
        "Barra fixa / puxada alta",
        "Barra fixa"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "biceps-brachii",
        "brachialis",
        "trapezius-lower"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-pull",
      "mechanic": "compound",
      "substitutionFamily": "lat-pulldown",
      "equipment": [
        "pullup-bar"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Puxada vertical. Ajuste carga, assistência e pegada à execução escolhida."
    },
    {
      "id": "chin-up",
      "name": {
        "pt": "Barra fixa supinada",
        "en": "Chin-up"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "biceps-brachii",
        "brachialis",
        "trapezius-lower"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-pull",
      "mechanic": "compound",
      "substitutionFamily": "lat-pulldown",
      "equipment": [
        "pullup-bar"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Puxada vertical. Ajuste carga, assistência e pegada à execução escolhida."
    },
    {
      "id": "assisted-pull-up",
      "name": {
        "pt": "Barra fixa assistida",
        "en": "Assisted pull-up"
      },
      "aliases": [
        "Graviton"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "biceps-brachii",
        "brachialis",
        "trapezius-lower"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-pull",
      "mechanic": "compound",
      "substitutionFamily": "lat-pulldown",
      "equipment": [
        "assisted-pullup-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "assistance",
      "notes": "Puxada vertical. Ajuste carga, assistência e pegada à execução escolhida."
    },
    {
      "id": "band-lat-pulldown",
      "name": {
        "pt": "Puxada alta com elástico",
        "en": "Band lat pulldown"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "biceps-brachii",
        "brachialis",
        "trapezius-lower"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-pull",
      "mechanic": "compound",
      "substitutionFamily": "lat-pulldown",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Puxada vertical. Ajuste carga, assistência e pegada à execução escolhida."
    },
    {
      "id": "chest-supported-machine-row",
      "name": {
        "pt": "Remada apoiada máquina",
        "en": "Chest-supported machine row"
      },
      "aliases": [
        "Remada apoiada",
        "Remada apoiada/máquina"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "row-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Remada. A trajetória dos cotovelos altera a ênfase; apoio do tronco altera a demanda de estabilização."
    },
    {
      "id": "chest-supported-dumbbell-row",
      "name": {
        "pt": "Remada apoiada halteres",
        "en": "Chest-supported dumbbell row"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "dumbbells",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Remada. A trajetória dos cotovelos altera a ênfase; apoio do tronco altera a demanda de estabilização."
    },
    {
      "id": "seated-cable-row",
      "name": {
        "pt": "Remada baixa no cabo",
        "en": "Seated cable row"
      },
      "aliases": [
        "Remada baixa"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "low-row-cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Remada. A trajetória dos cotovelos altera a ênfase; apoio do tronco altera a demanda de estabilização."
    },
    {
      "id": "one-arm-dumbbell-row",
      "name": {
        "pt": "Remada unilateral halter",
        "en": "One-arm dumbbell row"
      },
      "aliases": [
        "Remada unilateral"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Remada. A trajetória dos cotovelos altera a ênfase; apoio do tronco altera a demanda de estabilização."
    },
    {
      "id": "barbell-bent-over-row",
      "name": {
        "pt": "Remada curvada barra",
        "en": "Barbell bent-over row"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [
        "erector-spinae",
        "transversus-abdominis"
      ],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "barbell"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Remada sem apoio. Exige estabilização dos eretores da coluna e controle do quadril; evite transferir a carga da máquina."
    },
    {
      "id": "one-arm-cable-row",
      "name": {
        "pt": "Remada unilateral no cabo",
        "en": "One-arm cable row"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "cable"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-side",
      "notes": "Remada. A trajetória dos cotovelos altera a ênfase; apoio do tronco altera a demanda de estabilização."
    },
    {
      "id": "band-row",
      "name": {
        "pt": "Remada com elástico",
        "en": "Band row"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Remada. A trajetória dos cotovelos altera a ênfase; apoio do tronco altera a demanda de estabilização."
    },
    {
      "id": "straight-arm-cable-pulldown",
      "name": {
        "pt": "Pulldown braço estendido",
        "en": "Straight-arm cable pulldown"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "pectoralis-major"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "shoulder-extension",
      "mechanic": "isolation",
      "substitutionFamily": "lat-isolation",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Extensão do ombro com pouca mudança no cotovelo. Não equivale a uma puxada composta."
    },
    {
      "id": "band-straight-arm-pulldown",
      "name": {
        "pt": "Pulldown braço estendido com elástico",
        "en": "Band straight-arm pulldown"
      },
      "aliases": [],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi"
      ],
      "secondaryMuscles": [
        "teres-major",
        "pectoralis-major"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "shoulder-extension",
      "mechanic": "isolation",
      "substitutionFamily": "lat-isolation",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Extensão do ombro com pouca mudança no cotovelo. Não equivale a uma puxada composta."
    },
    {
      "id": "machine-shoulder-press",
      "name": {
        "pt": "Desenvolvimento máquina",
        "en": "Machine shoulder press"
      },
      "aliases": [
        "Desenvolvimento máquina / halteres",
        "Desenvolvimento máquina ou halteres"
      ],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-anterior"
      ],
      "secondaryMuscles": [
        "deltoid-lateral",
        "triceps-brachii",
        "serratus-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-push",
      "mechanic": "compound",
      "substitutionFamily": "shoulder-press",
      "equipment": [
        "shoulder-press-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Desenvolvimento acima da cabeça. Halteres e barra exigem mais estabilização que a máquina."
    },
    {
      "id": "seated-dumbbell-shoulder-press",
      "name": {
        "pt": "Desenvolvimento halteres sentado",
        "en": "Seated dumbbell shoulder press"
      },
      "aliases": [
        "Desenvolvimento halteres"
      ],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-anterior"
      ],
      "secondaryMuscles": [
        "deltoid-lateral",
        "triceps-brachii",
        "serratus-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-push",
      "mechanic": "compound",
      "substitutionFamily": "shoulder-press",
      "equipment": [
        "dumbbells",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Desenvolvimento acima da cabeça. Halteres e barra exigem mais estabilização que a máquina."
    },
    {
      "id": "seated-barbell-shoulder-press",
      "name": {
        "pt": "Desenvolvimento barra sentado",
        "en": "Seated barbell shoulder press"
      },
      "aliases": [],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-anterior"
      ],
      "secondaryMuscles": [
        "deltoid-lateral",
        "triceps-brachii",
        "serratus-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-push",
      "mechanic": "compound",
      "substitutionFamily": "shoulder-press",
      "equipment": [
        "barbell",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Desenvolvimento acima da cabeça. Halteres e barra exigem mais estabilização que a máquina."
    },
    {
      "id": "smith-shoulder-press",
      "name": {
        "pt": "Desenvolvimento Smith",
        "en": "Smith shoulder press"
      },
      "aliases": [],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-anterior"
      ],
      "secondaryMuscles": [
        "deltoid-lateral",
        "triceps-brachii",
        "serratus-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "vertical-push",
      "mechanic": "compound",
      "substitutionFamily": "shoulder-press",
      "equipment": [
        "smith",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Desenvolvimento acima da cabeça. Halteres e barra exigem mais estabilização que a máquina."
    },
    {
      "id": "dumbbell-lateral-raise",
      "name": {
        "pt": "Elevação lateral halteres",
        "en": "Dumbbell lateral raise"
      },
      "aliases": [
        "Elevação lateral"
      ],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-lateral"
      ],
      "secondaryMuscles": [
        "trapezius-upper"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "shoulder-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "lateral-raise",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Abdução do ombro. Polia e halteres têm curvas de resistência diferentes."
    },
    {
      "id": "cable-lateral-raise",
      "name": {
        "pt": "Elevação lateral no cabo",
        "en": "Cable lateral raise"
      },
      "aliases": [],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-lateral"
      ],
      "secondaryMuscles": [
        "trapezius-upper"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "shoulder-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "lateral-raise",
      "equipment": [
        "cable"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-side",
      "notes": "Abdução do ombro. Polia e halteres têm curvas de resistência diferentes."
    },
    {
      "id": "machine-lateral-raise",
      "name": {
        "pt": "Elevação lateral máquina",
        "en": "Machine lateral raise"
      },
      "aliases": [],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-lateral"
      ],
      "secondaryMuscles": [
        "trapezius-upper"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "shoulder-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "lateral-raise",
      "equipment": [
        "lateral-raise-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Abdução do ombro. Polia e halteres têm curvas de resistência diferentes."
    },
    {
      "id": "band-lateral-raise",
      "name": {
        "pt": "Elevação lateral com elástico",
        "en": "Band lateral raise"
      },
      "aliases": [],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-lateral"
      ],
      "secondaryMuscles": [
        "trapezius-upper"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "shoulder-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "lateral-raise",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Abdução do ombro. Polia e halteres têm curvas de resistência diferentes."
    },
    {
      "id": "reverse-pec-deck",
      "name": {
        "pt": "Crucifixo inverso máquina",
        "en": "Reverse pec deck"
      },
      "aliases": [
        "Crucifixo inverso",
        "Crucifixo inverso / peck deck"
      ],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-posterior"
      ],
      "secondaryMuscles": [
        "rhomboids",
        "trapezius-middle"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "rear-delt-fly",
      "equipment": [
        "pec-deck"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Crucifixo inverso; o movimento da escápula altera a participação da região média das costas."
    },
    {
      "id": "dumbbell-rear-delt-fly",
      "name": {
        "pt": "Crucifixo inverso halteres apoiado",
        "en": "Chest-supported dumbbell rear delt fly"
      },
      "aliases": [],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-posterior"
      ],
      "secondaryMuscles": [
        "rhomboids",
        "trapezius-middle"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "rear-delt-fly",
      "equipment": [
        "dumbbells",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Crucifixo inverso; o movimento da escápula altera a participação da região média das costas."
    },
    {
      "id": "cable-rear-delt-fly",
      "name": {
        "pt": "Crucifixo inverso no cabo",
        "en": "Cable rear delt fly"
      },
      "aliases": [],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-posterior"
      ],
      "secondaryMuscles": [
        "rhomboids",
        "trapezius-middle"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "rear-delt-fly",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-side",
      "notes": "Crucifixo inverso; o movimento da escápula altera a participação da região média das costas."
    },
    {
      "id": "barbell-curl",
      "name": {
        "pt": "Rosca direta barra",
        "en": "Barbell curl"
      },
      "aliases": [
        "Rosca direta"
      ],
      "group": "biceps",
      "primaryMuscles": [
        "biceps-brachii"
      ],
      "secondaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "supinated-curl",
      "equipment": [
        "barbell"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Rosca com palma voltada para cima. A posição do ombro muda o estímulo entre Scott, inclinada e direta."
    },
    {
      "id": "ez-bar-curl",
      "name": {
        "pt": "Rosca direta barra W",
        "en": "EZ-bar curl"
      },
      "aliases": [],
      "group": "biceps",
      "primaryMuscles": [
        "biceps-brachii"
      ],
      "secondaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "supinated-curl",
      "equipment": [
        "ez-bar"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Rosca com palma voltada para cima. A posição do ombro muda o estímulo entre Scott, inclinada e direta."
    },
    {
      "id": "dumbbell-curl",
      "name": {
        "pt": "Rosca direta halteres",
        "en": "Dumbbell curl"
      },
      "aliases": [],
      "group": "biceps",
      "primaryMuscles": [
        "biceps-brachii"
      ],
      "secondaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "supinated-curl",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Rosca com palma voltada para cima. A posição do ombro muda o estímulo entre Scott, inclinada e direta."
    },
    {
      "id": "incline-dumbbell-curl",
      "name": {
        "pt": "Rosca inclinada halteres",
        "en": "Incline dumbbell curl"
      },
      "aliases": [],
      "group": "biceps",
      "primaryMuscles": [
        "biceps-brachii"
      ],
      "secondaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "supinated-curl",
      "equipment": [
        "dumbbells",
        "adjustable-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Rosca com palma voltada para cima. A posição do ombro muda o estímulo entre Scott, inclinada e direta."
    },
    {
      "id": "ez-bar-preacher-curl",
      "name": {
        "pt": "Rosca Scott barra W",
        "en": "EZ-bar preacher curl"
      },
      "aliases": [
        "Rosca Scott"
      ],
      "group": "biceps",
      "primaryMuscles": [
        "biceps-brachii"
      ],
      "secondaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "supinated-curl",
      "equipment": [
        "ez-bar",
        "preacher-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Rosca com palma voltada para cima. A posição do ombro muda o estímulo entre Scott, inclinada e direta."
    },
    {
      "id": "machine-preacher-curl",
      "name": {
        "pt": "Rosca Scott máquina",
        "en": "Machine preacher curl"
      },
      "aliases": [],
      "group": "biceps",
      "primaryMuscles": [
        "biceps-brachii"
      ],
      "secondaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "supinated-curl",
      "equipment": [
        "curl-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Rosca com palma voltada para cima. A posição do ombro muda o estímulo entre Scott, inclinada e direta."
    },
    {
      "id": "cable-curl",
      "name": {
        "pt": "Rosca direta no cabo",
        "en": "Cable curl"
      },
      "aliases": [],
      "group": "biceps",
      "primaryMuscles": [
        "biceps-brachii"
      ],
      "secondaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "supinated-curl",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Rosca com palma voltada para cima. A posição do ombro muda o estímulo entre Scott, inclinada e direta."
    },
    {
      "id": "dumbbell-hammer-curl",
      "name": {
        "pt": "Rosca martelo halteres",
        "en": "Dumbbell hammer curl"
      },
      "aliases": [
        "Rosca martelo"
      ],
      "group": "biceps",
      "primaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "secondaryMuscles": [
        "biceps-brachii"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "neutral-curl",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Rosca de pegada neutra; não é uma alternativa direta da rosca supinada."
    },
    {
      "id": "rope-hammer-curl",
      "name": {
        "pt": "Rosca martelo corda",
        "en": "Rope hammer curl"
      },
      "aliases": [],
      "group": "biceps",
      "primaryMuscles": [
        "brachialis",
        "brachioradialis"
      ],
      "secondaryMuscles": [
        "biceps-brachii"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "neutral-curl",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Rosca de pegada neutra; não é uma alternativa direta da rosca supinada."
    },
    {
      "id": "rope-triceps-pushdown",
      "name": {
        "pt": "Tríceps corda",
        "en": "Rope triceps pushdown"
      },
      "aliases": [],
      "group": "triceps",
      "primaryMuscles": [
        "triceps-brachii"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-extension",
      "mechanic": "isolation",
      "substitutionFamily": "triceps-pushdown",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Extensão do cotovelo com braço junto ao tronco. Mantenha o ombro estável."
    },
    {
      "id": "bar-triceps-pushdown",
      "name": {
        "pt": "Tríceps pulley barra",
        "en": "Bar triceps pushdown"
      },
      "aliases": [
        "Tríceps pulley"
      ],
      "group": "triceps",
      "primaryMuscles": [
        "triceps-brachii"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-extension",
      "mechanic": "isolation",
      "substitutionFamily": "triceps-pushdown",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Extensão do cotovelo com braço junto ao tronco. Mantenha o ombro estável."
    },
    {
      "id": "band-triceps-pushdown",
      "name": {
        "pt": "Tríceps pulley com elástico",
        "en": "Band triceps pushdown"
      },
      "aliases": [],
      "group": "triceps",
      "primaryMuscles": [
        "triceps-brachii"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-extension",
      "mechanic": "isolation",
      "substitutionFamily": "triceps-pushdown",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Extensão do cotovelo com braço junto ao tronco. Mantenha o ombro estável."
    },
    {
      "id": "cable-overhead-triceps-extension",
      "name": {
        "pt": "Tríceps acima da cabeça no cabo",
        "en": "Cable overhead triceps extension"
      },
      "aliases": [
        "Tríceps francês no cabo"
      ],
      "group": "triceps",
      "primaryMuscles": [
        "triceps-brachii"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-extension",
      "mechanic": "isolation",
      "substitutionFamily": "overhead-triceps",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Extensão acima da cabeça, com maior comprimento da cabeça longa do tríceps. Não equivale ao pulley com braço ao lado."
    },
    {
      "id": "dumbbell-overhead-triceps-extension",
      "name": {
        "pt": "Tríceps francês halter",
        "en": "Dumbbell overhead triceps extension"
      },
      "aliases": [],
      "group": "triceps",
      "primaryMuscles": [
        "triceps-brachii"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-extension",
      "mechanic": "isolation",
      "substitutionFamily": "overhead-triceps",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Extensão acima da cabeça, com maior comprimento da cabeça longa do tríceps. Não equivale ao pulley com braço ao lado."
    },
    {
      "id": "ez-bar-overhead-triceps-extension",
      "name": {
        "pt": "Tríceps francês barra W",
        "en": "EZ-bar overhead triceps extension"
      },
      "aliases": [],
      "group": "triceps",
      "primaryMuscles": [
        "triceps-brachii"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "elbow-extension",
      "mechanic": "isolation",
      "substitutionFamily": "overhead-triceps",
      "equipment": [
        "ez-bar",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Extensão acima da cabeça, com maior comprimento da cabeça longa do tríceps. Não equivale ao pulley com braço ao lado."
    },
    {
      "id": "hack-squat",
      "name": {
        "pt": "Hack squat",
        "en": "Hack squat"
      },
      "aliases": [],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "hack-squat"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Agachamento / leg press. Amplitude, posição dos pés e apoio alteram a distribuição do esforço."
    },
    {
      "id": "leg-press",
      "name": {
        "pt": "Leg press",
        "en": "Leg press"
      },
      "aliases": [],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "leg-press"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Agachamento / leg press. Amplitude, posição dos pés e apoio alteram a distribuição do esforço."
    },
    {
      "id": "barbell-back-squat",
      "name": {
        "pt": "Agachamento livre barra",
        "en": "Barbell back squat"
      },
      "aliases": [
        "Agachamento livre",
        "Agachamento"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "erector-spinae",
        "transversus-abdominis"
      ],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "barbell",
        "rack"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Agachamento / leg press. Amplitude, posição dos pés e apoio alteram a distribuição do esforço."
    },
    {
      "id": "smith-squat",
      "name": {
        "pt": "Agachamento Smith",
        "en": "Smith squat"
      },
      "aliases": [],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "smith"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Agachamento / leg press. Amplitude, posição dos pés e apoio alteram a distribuição do esforço."
    },
    {
      "id": "goblet-squat",
      "name": {
        "pt": "Agachamento goblet",
        "en": "Goblet squat"
      },
      "aliases": [],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Agachamento / leg press. Amplitude, posição dos pés e apoio alteram a distribuição do esforço."
    },
    {
      "id": "dumbbell-split-squat",
      "name": {
        "pt": "Agachamento dividido halteres",
        "en": "Dumbbell split squat"
      },
      "aliases": [],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Exercício unilateral; faça as repetições em cada lado e ajuste a carga. Demanda de equilíbrio diferente do leg press."
    },
    {
      "id": "machine-leg-extension",
      "name": {
        "pt": "Extensora",
        "en": "Leg extension"
      },
      "aliases": [
        "Cadeira extensora"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "knee-extension",
      "mechanic": "isolation",
      "substitutionFamily": "leg-extension",
      "equipment": [
        "leg-extension"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Extensão isolada do joelho. Agachamento não é substituição automática."
    },
    {
      "id": "band-leg-extension",
      "name": {
        "pt": "Extensora com elástico",
        "en": "Band leg extension"
      },
      "aliases": [],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "knee-extension",
      "mechanic": "isolation",
      "substitutionFamily": "leg-extension",
      "equipment": [
        "resistance-band",
        "flat-bench"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "band",
      "notes": "Extensão isolada do joelho. Agachamento não é substituição automática."
    },
    {
      "id": "barbell-romanian-deadlift",
      "name": {
        "pt": "RDL barra",
        "en": "Barbell Romanian deadlift"
      },
      "aliases": [
        "RDL / stiff",
        "Stiff/RDL",
        "RDL",
        "Stiff"
      ],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "erector-spinae",
        "transversus-abdominis"
      ],
      "movementPattern": "hip-hinge",
      "mechanic": "compound",
      "substitutionFamily": "romanian-deadlift",
      "equipment": [
        "barbell"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "RDL com joelhos levemente flexionados e movimento no quadril. Flexora tem outra função e não aparece como troca direta."
    },
    {
      "id": "dumbbell-romanian-deadlift",
      "name": {
        "pt": "RDL halteres",
        "en": "Dumbbell Romanian deadlift"
      },
      "aliases": [],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "erector-spinae",
        "transversus-abdominis"
      ],
      "movementPattern": "hip-hinge",
      "mechanic": "compound",
      "substitutionFamily": "romanian-deadlift",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "RDL com joelhos levemente flexionados e movimento no quadril. Flexora tem outra função e não aparece como troca direta."
    },
    {
      "id": "smith-romanian-deadlift",
      "name": {
        "pt": "RDL Smith",
        "en": "Smith Romanian deadlift"
      },
      "aliases": [],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "erector-spinae",
        "transversus-abdominis"
      ],
      "movementPattern": "hip-hinge",
      "mechanic": "compound",
      "substitutionFamily": "romanian-deadlift",
      "equipment": [
        "smith"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "RDL com joelhos levemente flexionados e movimento no quadril. Flexora tem outra função e não aparece como troca direta."
    },
    {
      "id": "seated-leg-curl",
      "name": {
        "pt": "Flexora sentada",
        "en": "Seated leg curl"
      },
      "aliases": [
        "Flexora",
        "Flexora sentada/deitada"
      ],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus"
      ],
      "secondaryMuscles": [
        "gastrocnemius"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "leg-curl",
      "equipment": [
        "seated-leg-curl"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Flexão do joelho. Sentada e deitada mudam o comprimento muscular; ajuste a carga."
    },
    {
      "id": "lying-leg-curl",
      "name": {
        "pt": "Flexora deitada",
        "en": "Lying leg curl"
      },
      "aliases": [
        "Mesa flexora"
      ],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus"
      ],
      "secondaryMuscles": [
        "gastrocnemius"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "leg-curl",
      "equipment": [
        "lying-leg-curl"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Flexão do joelho. Sentada e deitada mudam o comprimento muscular; ajuste a carga."
    },
    {
      "id": "standing-leg-curl",
      "name": {
        "pt": "Flexora em pé",
        "en": "Standing leg curl"
      },
      "aliases": [],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus"
      ],
      "secondaryMuscles": [
        "gastrocnemius"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "leg-curl",
      "equipment": [
        "standing-leg-curl"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Flexão do joelho. Sentada e deitada mudam o comprimento muscular; ajuste a carga."
    },
    {
      "id": "band-leg-curl",
      "name": {
        "pt": "Flexora com elástico",
        "en": "Band leg curl"
      },
      "aliases": [],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus"
      ],
      "secondaryMuscles": [
        "gastrocnemius"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "leg-curl",
      "equipment": [
        "resistance-band",
        "mat"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "band",
      "notes": "Flexão do joelho. Sentada e deitada mudam o comprimento muscular; ajuste a carga."
    },
    {
      "id": "slider-leg-curl",
      "name": {
        "pt": "Flexora deslizante",
        "en": "Slider leg curl"
      },
      "aliases": [],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus"
      ],
      "secondaryMuscles": [
        "gastrocnemius",
        "gluteus-maximus"
      ],
      "stabilizerMuscles": [
        "transversus-abdominis"
      ],
      "movementPattern": "knee-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "leg-curl",
      "equipment": [
        "sliders",
        "mat"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "bodyweight",
      "notes": "Flexão de joelho mantendo o quadril elevado. Requer controle de peso corporal; dificuldade e amplitude diferem da máquina."
    },
    {
      "id": "barbell-hip-thrust",
      "name": {
        "pt": "Hip thrust barra",
        "en": "Barbell hip thrust"
      },
      "aliases": [
        "Hip thrust"
      ],
      "group": "glutes",
      "primaryMuscles": [
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "transversus-abdominis"
      ],
      "movementPattern": "hip-extension",
      "mechanic": "compound",
      "substitutionFamily": "hip-thrust",
      "equipment": [
        "barbell",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Extensão do quadril com apoio; apoio e amplitude diferem na ponte e no hip thrust."
    },
    {
      "id": "machine-hip-thrust",
      "name": {
        "pt": "Hip thrust máquina",
        "en": "Machine hip thrust"
      },
      "aliases": [],
      "group": "glutes",
      "primaryMuscles": [
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "transversus-abdominis"
      ],
      "movementPattern": "hip-extension",
      "mechanic": "compound",
      "substitutionFamily": "hip-thrust",
      "equipment": [
        "hip-thrust-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Extensão do quadril com apoio; apoio e amplitude diferem na ponte e no hip thrust."
    },
    {
      "id": "dumbbell-glute-bridge",
      "name": {
        "pt": "Ponte de glúteos halter",
        "en": "Dumbbell glute bridge"
      },
      "aliases": [],
      "group": "glutes",
      "primaryMuscles": [
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "transversus-abdominis"
      ],
      "movementPattern": "hip-extension",
      "mechanic": "compound",
      "substitutionFamily": "hip-thrust",
      "equipment": [
        "dumbbells",
        "mat"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Extensão do quadril com apoio; apoio e amplitude diferem na ponte e no hip thrust."
    },
    {
      "id": "standing-machine-calf-raise",
      "name": {
        "pt": "Panturrilha em pé máquina",
        "en": "Standing machine calf raise"
      },
      "aliases": [
        "Panturrilha",
        "Panturrilha em pé ou sentado"
      ],
      "group": "calves",
      "primaryMuscles": [
        "gastrocnemius",
        "soleus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "plantar-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "standing-calf",
      "equipment": [
        "standing-calf-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Panturrilha com joelho estendido. A versão sentada recebe outra família por mudar a ênfase."
    },
    {
      "id": "smith-standing-calf-raise",
      "name": {
        "pt": "Panturrilha em pé Smith",
        "en": "Smith standing calf raise"
      },
      "aliases": [],
      "group": "calves",
      "primaryMuscles": [
        "gastrocnemius",
        "soleus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "plantar-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "standing-calf",
      "equipment": [
        "smith"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Panturrilha com joelho estendido. A versão sentada recebe outra família por mudar a ênfase."
    },
    {
      "id": "dumbbell-standing-calf-raise",
      "name": {
        "pt": "Panturrilha em pé halteres",
        "en": "Dumbbell standing calf raise"
      },
      "aliases": [],
      "group": "calves",
      "primaryMuscles": [
        "gastrocnemius",
        "soleus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "plantar-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "standing-calf",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Panturrilha com joelho estendido. A versão sentada recebe outra família por mudar a ênfase."
    },
    {
      "id": "leg-press-calf-raise",
      "name": {
        "pt": "Panturrilha no leg press",
        "en": "Leg press calf raise"
      },
      "aliases": [],
      "group": "calves",
      "primaryMuscles": [
        "gastrocnemius",
        "soleus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "plantar-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "standing-calf",
      "equipment": [
        "leg-press"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Panturrilha com joelho estendido. A versão sentada recebe outra família por mudar a ênfase."
    },
    {
      "id": "seated-machine-calf-raise",
      "name": {
        "pt": "Panturrilha sentada máquina",
        "en": "Seated machine calf raise"
      },
      "aliases": [],
      "group": "calves",
      "primaryMuscles": [
        "soleus"
      ],
      "secondaryMuscles": [
        "gastrocnemius"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "plantar-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "seated-calf",
      "equipment": [
        "seated-calf-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Panturrilha com joelho flexionado, com ênfase relativa no sóleo."
    },
    {
      "id": "seated-dumbbell-calf-raise",
      "name": {
        "pt": "Panturrilha sentada halter",
        "en": "Seated dumbbell calf raise"
      },
      "aliases": [],
      "group": "calves",
      "primaryMuscles": [
        "soleus"
      ],
      "secondaryMuscles": [
        "gastrocnemius"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "plantar-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "seated-calf",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Panturrilha com joelho flexionado, com ênfase relativa no sóleo."
    },
    {
      "id": "machine-hip-adduction",
      "name": {
        "pt": "Cadeira adutora",
        "en": "Machine hip adduction"
      },
      "aliases": [],
      "group": "adductors",
      "primaryMuscles": [
        "adductor-longus",
        "adductor-brevis",
        "adductor-magnus",
        "gracilis"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "hip-adduction",
      "mechanic": "isolation",
      "substitutionFamily": "adduction",
      "equipment": [
        "adductor-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Adução do quadril. Amplitude e posição do quadril mudam a participação muscular."
    },
    {
      "id": "cable-hip-adduction",
      "name": {
        "pt": "Adução do quadril no cabo",
        "en": "Cable hip adduction"
      },
      "aliases": [],
      "group": "adductors",
      "primaryMuscles": [
        "adductor-longus",
        "adductor-brevis",
        "adductor-magnus",
        "gracilis"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "hip-adduction",
      "mechanic": "isolation",
      "substitutionFamily": "adduction",
      "equipment": [
        "cable"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-side",
      "notes": "Adução do quadril. Amplitude e posição do quadril mudam a participação muscular."
    },
    {
      "id": "machine-hip-abduction",
      "name": {
        "pt": "Cadeira abdutora",
        "en": "Machine hip abduction"
      },
      "aliases": [],
      "group": "abductors",
      "primaryMuscles": [
        "gluteus-medius",
        "gluteus-minimus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "hip-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "abduction",
      "equipment": [
        "abductor-machine"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Abdução do quadril. A posição do quadril altera a participação muscular."
    },
    {
      "id": "band-hip-abduction",
      "name": {
        "pt": "Abdução com elástico",
        "en": "Band hip abduction"
      },
      "aliases": [],
      "group": "abductors",
      "primaryMuscles": [
        "gluteus-medius",
        "gluteus-minimus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "hip-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "abduction",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Abdução do quadril. A posição do quadril altera a participação muscular."
    },
    {
      "id": "floor-crunch",
      "name": {
        "pt": "Abdominal no solo",
        "en": "Floor crunch"
      },
      "aliases": [
        "Abdominal",
        "Abdômen"
      ],
      "group": "core",
      "primaryMuscles": [
        "rectus-abdominis"
      ],
      "secondaryMuscles": [
        "obliques"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "trunk-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "crunch",
      "equipment": [
        "mat"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "bodyweight",
      "notes": "Flexão controlada do tronco. Não equivale a uma prancha isométrica."
    },
    {
      "id": "cable-crunch",
      "name": {
        "pt": "Abdominal no cabo",
        "en": "Cable crunch"
      },
      "aliases": [],
      "group": "core",
      "primaryMuscles": [
        "rectus-abdominis"
      ],
      "secondaryMuscles": [
        "obliques"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "trunk-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "crunch",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Flexão controlada do tronco. Não equivale a uma prancha isométrica."
    },
    {
      "id": "forearm-plank",
      "name": {
        "pt": "Prancha antebraços",
        "en": "Forearm plank"
      },
      "aliases": [],
      "group": "core",
      "primaryMuscles": [
        "rectus-abdominis",
        "transversus-abdominis"
      ],
      "secondaryMuscles": [
        "obliques"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "anti-extension",
      "mechanic": "isometric",
      "substitutionFamily": "plank",
      "equipment": [
        "mat"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Resistir à extensão do tronco. Registre tempo como tempo; não confunda com repetições de abdominal."
    },
    {
      "id": "high-plank",
      "name": {
        "pt": "Prancha braços estendidos",
        "en": "High plank"
      },
      "aliases": [],
      "group": "core",
      "primaryMuscles": [
        "rectus-abdominis",
        "transversus-abdominis"
      ],
      "secondaryMuscles": [
        "obliques"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "anti-extension",
      "mechanic": "isometric",
      "substitutionFamily": "plank",
      "equipment": [
        "mat"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Resistir à extensão do tronco. Registre tempo como tempo; não confunda com repetições de abdominal."
    },
    {
      "id": "cable-pallof-press",
      "name": {
        "pt": "Pallof press no cabo",
        "en": "Cable Pallof press"
      },
      "aliases": [],
      "group": "core",
      "primaryMuscles": [
        "obliques",
        "transversus-abdominis"
      ],
      "secondaryMuscles": [
        "rectus-abdominis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "anti-rotation",
      "mechanic": "isometric",
      "substitutionFamily": "pallof",
      "equipment": [
        "cable"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Resistir à rotação do tronco, com resistência lateral."
    },
    {
      "id": "band-pallof-press",
      "name": {
        "pt": "Pallof press com elástico",
        "en": "Band Pallof press"
      },
      "aliases": [],
      "group": "core",
      "primaryMuscles": [
        "obliques",
        "transversus-abdominis"
      ],
      "secondaryMuscles": [
        "rectus-abdominis"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "anti-rotation",
      "mechanic": "isometric",
      "substitutionFamily": "pallof",
      "equipment": [
        "resistance-band"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "band",
      "notes": "Resistir à rotação do tronco, com resistência lateral."
    },
    {
      "id": "bodyweight-squat",
      "name": {
        "pt": "Agachamento com peso corporal",
        "en": "Bodyweight squat"
      },
      "aliases": [
        "Agachamento sem carga",
        "Air squat"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "bodyweight"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Agachamento bilateral sem carga externa. O peso corporal não deve ser preenchido como carga levantada.",
      "sourceIds": [
        "reference-bodyweight-squat"
      ]
    },
    {
      "id": "bodyweight-reverse-lunge",
      "name": {
        "pt": "Avanço reverso sem carga",
        "en": "Bodyweight reverse lunge"
      },
      "aliases": [
        "Afundo reverso sem carga"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "bodyweight"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Dê o passo para trás e retorne à posição inicial. Repetições por perna; use a mesma contagem nos dois lados.",
      "sourceIds": [
        "reference-bodyweight-reverse-lunge"
      ]
    },
    {
      "id": "bodyweight-glute-bridge",
      "name": {
        "pt": "Ponte de glúteos sem carga",
        "en": "Bodyweight glute bridge"
      },
      "aliases": [
        "Ponte sem peso"
      ],
      "group": "glutes",
      "primaryMuscles": [
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "transversus-abdominis"
      ],
      "movementPattern": "hip-extension",
      "mechanic": "compound",
      "substitutionFamily": "hip-thrust",
      "equipment": [
        "bodyweight",
        "mat"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "bodyweight",
      "notes": "Ponte bilateral com ombros no solo, sem banco e sem carga externa. Não registre o peso corporal como kg levantados.",
      "sourceIds": [
        "reference-bodyweight-glute-bridge"
      ]
    },
    {
      "id": "bodyweight-standing-calf-raise",
      "name": {
        "pt": "Panturrilha em pé sem carga",
        "en": "Bodyweight standing calf raise"
      },
      "aliases": [
        "Elevação de panturrilha sem peso"
      ],
      "group": "calves",
      "primaryMuscles": [
        "gastrocnemius",
        "soleus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "plantar-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "standing-calf",
      "equipment": [
        "bodyweight"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Elevação bilateral dos calcanhares no chão, com joelhos estendidos. Esta variação não exige degrau nem carga externa.",
      "sourceIds": [
        "reference-bodyweight-standing-calf-raise"
      ]
    },
    {
      "id": "dumbbell-bulgarian-split-squat",
      "name": {
        "pt": "Agachamento búlgaro com halteres",
        "en": "Dumbbell Bulgarian split squat"
      },
      "aliases": [
        "Búlgaro com halteres"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "gluteus-medius",
        "transversus-abdominis"
      ],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Pé traseiro elevado no banco; não é o agachamento dividido com ambos os pés no chão. Carga por halter e repetições por perna.",
      "sourceIds": [
        "reference-dumbbell-bulgarian-split-squat"
      ]
    },
    {
      "id": "dumbbell-step-up",
      "name": {
        "pt": "Step-up com halteres",
        "en": "Dumbbell step-up"
      },
      "aliases": [
        "Subida na caixa com halteres"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "gluteus-medius",
        "transversus-abdominis"
      ],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "dumbbells",
        "step-box"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Subida em caixa ou step firme, com um halter em cada mão. Registre carga por halter e subidas completas por perna; altura do apoio muda a amplitude.",
      "sourceIds": [
        "reference-dumbbell-step-up"
      ]
    },
    {
      "id": "dumbbell-walking-lunge",
      "name": {
        "pt": "Passada caminhando com halteres",
        "en": "Dumbbell walking lunge"
      },
      "aliases": [
        "Avanço caminhando com halteres"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "gluteus-medius",
        "transversus-abdominis"
      ],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Passadas alternadas com deslocamento; requer espaço livre. Registre carga por halter e repetições por perna, sem somar os dois lados.",
      "sourceIds": [
        "reference-dumbbell-walking-lunge"
      ]
    },
    {
      "id": "single-leg-dumbbell-romanian-deadlift",
      "name": {
        "pt": "RDL unilateral com halter",
        "en": "Single-leg dumbbell Romanian deadlift"
      },
      "aliases": [
        "Terra romeno unilateral com halter"
      ],
      "group": "hamstrings",
      "primaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "erector-spinae",
        "transversus-abdominis",
        "gluteus-medius"
      ],
      "movementPattern": "hip-hinge",
      "mechanic": "compound",
      "substitutionFamily": "romanian-deadlift",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Dobradiça de quadril sobre uma perna, com um halter na mão oposta. Registre o peso desse halter e repetições por perna; a demanda de equilíbrio difere do RDL bilateral.",
      "sourceIds": [
        "reference-single-leg-dumbbell-romanian-deadlift"
      ]
    },
    {
      "id": "standing-dumbbell-shoulder-press",
      "name": {
        "pt": "Desenvolvimento em pé com halteres",
        "en": "Standing dumbbell shoulder press"
      },
      "aliases": [
        "Desenvolvimento halteres em pé"
      ],
      "group": "shoulders",
      "primaryMuscles": [
        "deltoid-anterior"
      ],
      "secondaryMuscles": [
        "deltoid-lateral",
        "triceps-brachii",
        "serratus-anterior"
      ],
      "stabilizerMuscles": [
        "transversus-abdominis",
        "erector-spinae"
      ],
      "movementPattern": "vertical-push",
      "mechanic": "compound",
      "substitutionFamily": "shoulder-press",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Empurre os dois halteres acima da cabeça em pé, sem impulso das pernas. Carga por halter; não exige banco e requer estabilização do tronco.",
      "sourceIds": [
        "reference-standing-dumbbell-shoulder-press"
      ]
    },
    {
      "id": "dumbbell-bent-over-row",
      "name": {
        "pt": "Remada curvada bilateral com halteres",
        "en": "Bilateral dumbbell bent-over row"
      },
      "aliases": [
        "Remada curvada com dois halteres"
      ],
      "group": "back",
      "primaryMuscles": [
        "latissimus-dorsi",
        "rhomboids",
        "trapezius-middle"
      ],
      "secondaryMuscles": [
        "deltoid-posterior",
        "biceps-brachii",
        "brachialis"
      ],
      "stabilizerMuscles": [
        "erector-spinae",
        "transversus-abdominis"
      ],
      "movementPattern": "horizontal-pull",
      "mechanic": "compound",
      "substitutionFamily": "back-row",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Remada dos dois braços com tronco inclinado e sem banco. Registre carga por halter; o tronco mantém a posição durante as repetições.",
      "sourceIds": [
        "reference-dumbbell-bent-over-row"
      ]
    },
    {
      "id": "dumbbell-floor-press",
      "name": {
        "pt": "Supino no chão com halteres",
        "en": "Dumbbell floor press"
      },
      "aliases": [
        "Floor press com halteres"
      ],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "triceps-brachii",
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "horizontal-push",
      "mechanic": "compound",
      "substitutionFamily": "flat-chest-press",
      "equipment": [
        "dumbbells",
        "mat"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Supino bilateral deitado no chão. O solo limita a descida dos braços; registre carga por halter e não suponha a mesma amplitude do banco.",
      "sourceIds": [
        "reference-dumbbell-floor-press"
      ]
    },
    {
      "id": "cable-hip-abduction",
      "name": {
        "pt": "Abdução de quadril no cabo",
        "en": "Cable hip abduction"
      },
      "aliases": [
        "Abdução na polia baixa"
      ],
      "group": "abductors",
      "primaryMuscles": [
        "gluteus-medius",
        "gluteus-minimus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [
        "transversus-abdominis"
      ],
      "movementPattern": "hip-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "abduction",
      "equipment": [
        "cable",
        "ankle-cuff"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Afaste uma perna lateralmente com tornozeleira na polia baixa. Apoio da mão na estrutura do aparelho; registre carga selecionada e repetições por perna.",
      "sourceIds": [
        "reference-cable-hip-abduction"
      ]
    },
    {
      "id": "side-lying-hip-abduction",
      "name": {
        "pt": "Abdução de quadril deitada de lado",
        "en": "Side-lying hip abduction"
      },
      "aliases": [
        "Abdução lateral no solo"
      ],
      "group": "abductors",
      "primaryMuscles": [
        "gluteus-medius",
        "gluteus-minimus"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "hip-abduction",
      "mechanic": "isolation",
      "substitutionFamily": "abduction",
      "equipment": [
        "bodyweight",
        "mat"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "bodyweight",
      "notes": "Eleve a perna de cima deitado de lado, sem carga externa. Repetições por perna; mantenha a pelve estável para distinguir abdução de rotação do quadril.",
      "sourceIds": [
        "reference-side-lying-hip-abduction"
      ]
    },
    {
      "id": "cable-hip-kickback",
      "name": {
        "pt": "Extensão de quadril no cabo",
        "en": "Cable hip kickback"
      },
      "aliases": [
        "Coice no cabo",
        "Glúteo na polia",
        "Cable glute kickback"
      ],
      "group": "glutes",
      "primaryMuscles": [
        "gluteus-maximus"
      ],
      "secondaryMuscles": [
        "biceps-femoris",
        "semitendinosus",
        "semimembranosus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [
        "transversus-abdominis"
      ],
      "movementPattern": "hip-extension",
      "mechanic": "isolation",
      "substitutionFamily": "hip-kickback",
      "equipment": [
        "cable",
        "ankle-cuff"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Leve uma perna para trás usando tornozeleira na polia baixa e apoio na estrutura do aparelho. Registre carga selecionada e repetições por perna. Família própria, sem troca automática com hip thrust.",
      "sourceIds": [
        "reference-cable-hip-kickback"
      ]
    },
    {
      "id": "dumbbell-pullover",
      "name": {
        "pt": "Pullover com halter",
        "en": "Dumbbell pullover"
      },
      "aliases": [
        "Pulôver com halter"
      ],
      "group": "chest",
      "primaryMuscles": [
        "pectoralis-major"
      ],
      "secondaryMuscles": [
        "latissimus-dorsi"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "shoulder-extension",
      "mechanic": "isolation",
      "substitutionFamily": "pullover",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Um halter segurado pelas duas mãos, com tronco apoiado no banco. Registre o peso do único halter. Família própria: participação de peitoral e dorsal não implica equivalência com pulldown.",
      "sourceIds": [
        "reference-dumbbell-pullover"
      ]
    },
    {
      "id": "single-leg-machine-leg-extension",
      "name": {
        "pt": "Extensora unilateral na máquina",
        "en": "Single-leg machine leg extension"
      },
      "aliases": [
        "Cadeira extensora unilateral"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "knee-extension",
      "mechanic": "isolation",
      "substitutionFamily": "leg-extension",
      "equipment": [
        "leg-extension"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Extensão de um joelho por vez, com apoio da máquina. Registre carga selecionada e repetições por perna; ajuste a carga ao trocar da versão bilateral.",
      "sourceIds": [
        "reference-single-leg-machine-leg-extension"
      ]
    },
    {
      "id": "single-leg-leg-press",
      "name": {
        "pt": "Leg press unilateral",
        "en": "Single-leg leg press"
      },
      "aliases": [
        "Leg press com uma perna"
      ],
      "group": "quadriceps",
      "primaryMuscles": [
        "rectus-femoris",
        "vastus-lateralis",
        "vastus-medialis",
        "vastus-intermedius"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "adductor-magnus"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "knee-dominant",
      "mechanic": "compound",
      "substitutionFamily": "quad-compound",
      "equipment": [
        "leg-press"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "total",
      "notes": "Leg press com uma perna por vez. Registre a carga total selecionada e repetições por perna; mantenha o quadril apoiado e ajuste a carga da versão bilateral.",
      "sourceIds": [
        "reference-single-leg-leg-press"
      ]
    },
    {
      "id": "barbell-shrug",
      "name": {
        "pt": "Encolhimento com barra",
        "en": "Barbell shrug"
      },
      "aliases": [
        "Encolhimento de ombros com barra"
      ],
      "group": "back",
      "primaryMuscles": [
        "trapezius-upper"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [
        "wrist-flexors"
      ],
      "movementPattern": "scapular-elevation",
      "mechanic": "isolation",
      "substitutionFamily": "shrug",
      "equipment": [
        "barbell"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Elevação dos ombros em pé, com braços estendidos. Registre barra e anilhas juntas. Não confundir com remada ou elevação lateral.",
      "sourceIds": [
        "reference-barbell-shrug"
      ]
    },
    {
      "id": "dumbbell-shrug",
      "name": {
        "pt": "Encolhimento com halteres",
        "en": "Dumbbell shrug"
      },
      "aliases": [
        "Encolhimento de ombros com halteres"
      ],
      "group": "back",
      "primaryMuscles": [
        "trapezius-upper"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [
        "wrist-flexors"
      ],
      "movementPattern": "scapular-elevation",
      "mechanic": "isolation",
      "substitutionFamily": "shrug",
      "equipment": [
        "dumbbells"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "per-dumbbell",
      "notes": "Elevação dos ombros em pé, com braços estendidos. Registre o peso de cada halter. Não confundir com remada ou elevação lateral.",
      "sourceIds": [
        "reference-dumbbell-shrug"
      ]
    },
    {
      "id": "ez-bar-reverse-curl",
      "name": {
        "pt": "Rosca inversa com barra W",
        "en": "EZ-bar reverse curl"
      },
      "aliases": [
        "Rosca pronada com barra W"
      ],
      "group": "forearms",
      "primaryMuscles": [
        "brachioradialis",
        "brachialis"
      ],
      "secondaryMuscles": [
        "biceps-brachii"
      ],
      "stabilizerMuscles": [
        "wrist-extensors"
      ],
      "movementPattern": "elbow-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "pronated-curl",
      "equipment": [
        "ez-bar"
      ],
      "laterality": "bilateral",
      "support": "free",
      "loadUnit": "total",
      "notes": "Flexione os cotovelos com pegada pronada na barra W. Registre barra e anilhas juntas; a família é diferente das roscas supinada e martelo.",
      "sourceIds": [
        "reference-ez-bar-reverse-curl"
      ]
    },
    {
      "id": "dumbbell-wrist-curl",
      "name": {
        "pt": "Flexão de punho com halter",
        "en": "Dumbbell wrist curl"
      },
      "aliases": [
        "Flexão de punho com halter unilateral"
      ],
      "group": "forearms",
      "primaryMuscles": [
        "wrist-flexors"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "wrist-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "wrist-curl",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Sentado no banco, apoie o antebraço na coxa com a palma voltada para cima. Mova o punho, mantendo o antebraço apoiado. Registre peso do halter e repetições por lado.",
      "sourceIds": [
        "reference-dumbbell-wrist-curl"
      ]
    },
    {
      "id": "dumbbell-wrist-extension",
      "name": {
        "pt": "Extensão de punho com halter",
        "en": "Dumbbell wrist extension"
      },
      "aliases": [
        "Extensão de punho com halter unilateral"
      ],
      "group": "forearms",
      "primaryMuscles": [
        "wrist-extensors"
      ],
      "secondaryMuscles": [],
      "stabilizerMuscles": [],
      "movementPattern": "wrist-extension",
      "mechanic": "isolation",
      "substitutionFamily": "wrist-extension",
      "equipment": [
        "dumbbells",
        "flat-bench"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "per-dumbbell",
      "notes": "Sentado no banco, apoie o antebraço na coxa com a palma voltada para baixo. Mova o punho, mantendo o antebraço apoiado. Registre peso do halter e repetições por lado.",
      "sourceIds": [
        "reference-dumbbell-wrist-extension"
      ]
    },
    {
      "id": "dead-bug",
      "name": {
        "pt": "Dead bug",
        "en": "Dead bug"
      },
      "aliases": [
        "Inseto morto"
      ],
      "group": "core",
      "primaryMuscles": [
        "rectus-abdominis",
        "transversus-abdominis"
      ],
      "secondaryMuscles": [
        "obliques"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "anti-extension",
      "mechanic": "compound",
      "substitutionFamily": "dead-bug",
      "equipment": [
        "bodyweight",
        "mat"
      ],
      "laterality": "unilateral",
      "support": "supported",
      "loadUnit": "bodyweight",
      "notes": "Variação dinâmica: estenda e recolha braço e perna opostos mantendo o tronco estável no solo. Registre repetições por lado, sem somar os lados; não registre segundos no campo de repetições.",
      "sourceIds": [
        "reference-dead-bug"
      ]
    },
    {
      "id": "bird-dog",
      "name": {
        "pt": "Bird dog",
        "en": "Bird dog"
      },
      "aliases": [
        "Perdigueiro"
      ],
      "group": "core",
      "primaryMuscles": [
        "erector-spinae",
        "transversus-abdominis"
      ],
      "secondaryMuscles": [
        "gluteus-maximus",
        "deltoid-anterior"
      ],
      "stabilizerMuscles": [
        "obliques"
      ],
      "movementPattern": "anti-rotation",
      "mechanic": "compound",
      "substitutionFamily": "bird-dog",
      "equipment": [
        "bodyweight",
        "mat"
      ],
      "laterality": "unilateral",
      "support": "free",
      "loadUnit": "bodyweight",
      "notes": "Variação dinâmica em quatro apoios: alcance com braço e perna opostos e retorne. Repetições por lado; evite girar o tronco. Não representa uma sustentação cronometrada.",
      "sourceIds": [
        "reference-bird-dog"
      ]
    },
    {
      "id": "reverse-crunch",
      "name": {
        "pt": "Abdominal reverso",
        "en": "Reverse crunch"
      },
      "aliases": [
        "Crunch reverso"
      ],
      "group": "core",
      "primaryMuscles": [
        "rectus-abdominis"
      ],
      "secondaryMuscles": [
        "obliques"
      ],
      "stabilizerMuscles": [],
      "movementPattern": "trunk-flexion",
      "mechanic": "isolation",
      "substitutionFamily": "reverse-crunch",
      "equipment": [
        "bodyweight",
        "mat"
      ],
      "laterality": "bilateral",
      "support": "supported",
      "loadUnit": "bodyweight",
      "notes": "Eleve a pelve de forma controlada com os joelhos dobrados, mantendo a parte superior do tronco apoiada. Conte cada elevação e retorno como uma repetição; não é apenas elevar as pernas.",
      "sourceIds": [
        "reference-reverse-crunch"
      ]
    }
  ]
}