{
  "contentVersion": "2026.08.14+2",
  "_note": "Routines are compositions of drills — studio mode reads name/detail/reps from the drill, and secOverride from the step. Every step also carries techniqueIds so finishing a routine can credit the right categories (spec 06 §2, §10). Routine-level techniqueIds is the union of its steps. The `note` field is the safety line for the routine as a whole; it renders as the 'Before you start' panel on the Studio Mode start card, and hides once the first exercise begins. Per-step care text comes from the drill's own `note`. Treat both as safety copy: if you edit a routine, keep its note truthful about what the exercises actually ask the body to do.",
  "routines": [

    { "id": "rt.wake-up", "name": "Five-minute wake-up", "sub": "The shortest useful thing you can do", "mins": 5,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Nothing here is held long and nothing is pushed — this is about getting blood into the legs before you ask them for anything. If you only have five minutes, this is a real practice, not a consolation prize.",
      "techniqueIds": ["tech.plie", "tech.balance"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.roll-down", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.ankle-circles", "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.dynamic-lunge", "techniqueIds": [] },
        { "ordinal": 4, "drillId": "drill.slow-plie-count", "secOverride": 90, "techniqueIds": ["tech.plie"] },
        { "ordinal": 5, "drillId": "drill.balance-out-loud", "secOverride": 45, "techniqueIds": ["tech.balance"] }
      ], "status": "published" },

    { "id": "rt.before-class", "name": "Ten minutes before class", "sub": "Arrive already warm", "mins": 10,
      "tracks": [], "when": "pre-class", "iconTone": "rose",
      "note": "Warm, not tired. The point is to walk in with your ankles moving and your plié found, so save the hard work for the room you are about to walk into. Nothing here should leave your legs heavy.",
      "techniqueIds": ["tech.plie", "tech.retire-passe", "tech.petit-battement", "tech.ballonne", "tech.port-de-bras", "tech.balance"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.roll-down", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.ankle-circles", "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.dynamic-lunge", "techniqueIds": [] },
        { "ordinal": 4, "drillId": "drill.slow-plie-count", "techniqueIds": ["tech.plie"] },
        { "ordinal": 5, "drillId": "drill.retire-hold-check", "techniqueIds": ["tech.retire-passe"] },
        { "ordinal": 6, "drillId": "drill.cou-de-pied-shape", "secOverride": 75, "techniqueIds": ["tech.petit-battement", "tech.ballonne"] },
        { "ordinal": 7, "drillId": "drill.mirror-port-de-bras", "techniqueIds": ["tech.port-de-bras"] },
        { "ordinal": 8, "drillId": "drill.balance-out-loud", "techniqueIds": ["tech.balance"] }
      ], "status": "published" },

    { "id": "rt.arch", "name": "Foot & arch mobility", "sub": "Wake the ankle up before class", "mins": 8,
      "tracks": [], "when": "pre-class", "iconTone": "rose",
      "note": "Mobility, not force. On the kneeling arch stretch, keep your hands on the floor and let them carry most of you — sitting your whole weight back onto pointed feet is how the front of the ankle gets sore. Ease off the moment anything pinches at the front of the joint.",
      "techniqueIds": ["tech.tendu"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.ankle-circles", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.ball-of-foot-roll", "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.toe-fan-scrunch", "secOverride": 60, "techniqueIds": ["tech.tendu"] },
        { "ordinal": 4, "drillId": "drill.doming", "techniqueIds": [] },
        { "ordinal": 5, "drillId": "drill.kneeling-arch-stretch", "techniqueIds": [] },
        { "ordinal": 6, "drillId": "drill.calf-stretch", "secOverride": 90, "techniqueIds": [] },
        { "ordinal": 7, "drillId": "drill.calf-arch-release", "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.quick-feet", "name": "Five for the feet", "sub": "Feet only, five minutes, most nights", "mins": 5,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Feet get stronger from being asked often, not from being hammered once. Five slow minutes four nights a week beats twenty minutes on a Sunday, and it is much kinder to a growing ankle.",
      "techniqueIds": ["tech.tendu", "tech.degage", "tech.releve"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.doming", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.toe-fan-scrunch", "techniqueIds": ["tech.tendu"] },
        { "ordinal": 3, "drillId": "drill.theraband-points", "techniqueIds": ["tech.tendu", "tech.degage"] },
        { "ordinal": 4, "drillId": "drill.slow-releve-barre", "secOverride": 60, "techniqueIds": ["tech.releve"] },
        { "ordinal": 5, "drillId": "drill.calf-arch-release", "secOverride": 45, "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.reentry", "name": "Back after a break", "sub": "Gentle, after a few days off", "mins": 5,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "After a week off, holidays or being unwell, your body has not forgotten anything — it just needs one easy night before you ask for the hard stuff. Do this one, tick it, and go to bed. Tomorrow can be a proper session.",
      "techniqueIds": [],
      "steps": [
        { "ordinal": 1, "drillId": "drill.roll-down", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.ankle-circles", "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.dynamic-lunge", "techniqueIds": [] },
        { "ordinal": 4, "drillId": "drill.low-lunge", "techniqueIds": [] },
        { "ordinal": 5, "drillId": "drill.breathing", "secOverride": 75, "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.ankles", "name": "Ankle strength, quietly", "sub": "Slow relevés and slower lowering", "mins": 7,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Every rise in here is judged on the way down. Stop a set the moment the ankle starts to wobble or the heel starts snapping to the floor — that is fatigue, and repetitions done tired teach the ankle the wrong shape. Eight good ones beat twenty scruffy ones, every time.",
      "techniqueIds": ["tech.tendu", "tech.degage", "tech.releve", "tech.pointe-rise"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.ankle-circles", "secOverride": 45, "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.doming", "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.theraband-points", "techniqueIds": ["tech.tendu", "tech.degage"] },
        { "ordinal": 4, "drillId": "drill.slow-releve-barre", "techniqueIds": ["tech.releve", "tech.pointe-rise"] },
        { "ordinal": 5, "drillId": "drill.eccentric-heel-drops", "techniqueIds": ["tech.releve", "tech.pointe-rise"] },
        { "ordinal": 6, "drillId": "drill.calf-arch-release", "secOverride": 45, "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.prepointe", "name": "Pre-pointe strength", "sub": "Strength for feet, ankles and middle", "mins": 14,
      "tracks": ["pre-pointe"], "prePointe": true, "when": "anytime", "iconTone": "gold",
      "note": "This builds the strength that pointe work asks for — ankles, arches, and the middle that holds you over them. It is a record of work done, and nothing more: whether and when you go en pointe is a decision your teacher makes in person, with your physio. Keep every repetition slow and honest, hold the barre lightly rather than hanging off it, and stop a set as soon as the quality drops.",
      "techniqueIds": ["tech.tendu", "tech.degage", "tech.releve", "tech.pointe-rise", "tech.echappe-releve", "tech.retire-passe"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.ankle-circles", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.doming", "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.theraband-points", "techniqueIds": ["tech.tendu", "tech.degage"] },
        { "ordinal": 4, "drillId": "drill.toe-fan-scrunch", "techniqueIds": ["tech.tendu"] },
        { "ordinal": 5, "drillId": "drill.slow-releve-barre", "secOverride": 120, "techniqueIds": ["tech.releve", "tech.pointe-rise"] },
        { "ordinal": 6, "drillId": "drill.eccentric-heel-drops", "secOverride": 120, "techniqueIds": ["tech.releve", "tech.pointe-rise"] },
        { "ordinal": 7, "drillId": "drill.echappe-one-sound", "techniqueIds": ["tech.echappe-releve"] },
        { "ordinal": 8, "drillId": "drill.retire-hold-check", "techniqueIds": ["tech.retire-passe"] },
        { "ordinal": 9, "drillId": "drill.core-back-prep", "secOverride": 90, "techniqueIds": [] },
        { "ordinal": 10, "drillId": "drill.calf-arch-release", "secOverride": 75, "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.prepointe-short", "name": "Pre-pointe, short night", "sub": "The short version when time is thin", "mins": 6,
      "tracks": ["pre-pointe"], "prePointe": true, "when": "anytime", "iconTone": "gold",
      "note": "Six minutes on a school night still counts, and turning up twice a week is what this track is actually made of. Same rule as the long one: slow lowering, light hand on the barre, stop when the quality goes. It logs what you did — it never says anything about being ready for pointe.",
      "techniqueIds": ["tech.tendu", "tech.degage", "tech.releve", "tech.pointe-rise"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.doming", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.theraband-points", "techniqueIds": ["tech.tendu", "tech.degage"] },
        { "ordinal": 3, "drillId": "drill.eccentric-heel-drops", "techniqueIds": ["tech.releve", "tech.pointe-rise"] },
        { "ordinal": 4, "drillId": "drill.slow-releve-barre", "secOverride": 60, "techniqueIds": ["tech.releve", "tech.pointe-rise"] },
        { "ordinal": 5, "drillId": "drill.calf-arch-release", "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.barre-basics", "name": "Barre basics", "sub": "Plié to grand battement, properly", "mins": 16,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "The order is the point: nothing swings until everything bends and stretches first, and dégagé sits where it belongs — after tendu has taught the foot the shape, before anything asks for height. Work at half speed the whole way through if you need to. A barre done slowly and correctly is worth three done at tempo with the hips coming along for the ride.",
      "techniqueIds": ["tech.plie", "tech.tendu", "tech.degage", "tech.temps-lie", "tech.pas-de-basque", "tech.rond-de-jambe-a-terre", "tech.battement-fondu", "tech.battement-frappe", "tech.petit-battement", "tech.ballonne", "tech.grand-battement", "tech.retire-passe", "tech.port-de-bras"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.slow-plie-count", "secOverride": 90, "techniqueIds": ["tech.plie"] },
        { "ordinal": 2, "drillId": "drill.degage-height-check", "techniqueIds": ["tech.degage", "tech.tendu"] },
        { "ordinal": 3, "drillId": "drill.rdj-hip-check", "techniqueIds": ["tech.rond-de-jambe-a-terre"] },
        { "ordinal": 4, "drillId": "drill.fondu-both-knees", "techniqueIds": ["tech.battement-fondu"] },
        { "ordinal": 5, "drillId": "drill.frappe-thigh-check", "techniqueIds": ["tech.battement-frappe"] },
        { "ordinal": 6, "drillId": "drill.cou-de-pied-shape", "techniqueIds": ["tech.petit-battement", "tech.ballonne"] },
        { "ordinal": 7, "drillId": "drill.battement-brush-through", "techniqueIds": ["tech.grand-battement"] },
        { "ordinal": 8, "drillId": "drill.retire-hold-check", "techniqueIds": ["tech.retire-passe"] },
        { "ordinal": 9, "drillId": "drill.weight-transfer-tape", "techniqueIds": ["tech.temps-lie", "tech.pas-de-basque"] },
        { "ordinal": 10, "drillId": "drill.mirror-port-de-bras", "techniqueIds": ["tech.port-de-bras"] }
      ], "status": "published" },

    { "id": "rt.turnout", "name": "Turnout you can hold", "sub": "Rotation with the muscles, not the floor", "mins": 11,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Turnout is strength before it is range, so everything here is held rather than stretched into. Work from the amount of rotation you can keep with your hips level — forcing the feet wider and letting the knees roll in front of the toes is the one habit that genuinely hurts knees over time. Small and honest gets bigger. Wrenched and pretty does not.",
      "techniqueIds": ["tech.plie", "tech.rond-de-jambe-a-terre", "tech.retire-passe", "tech.rond-de-jambe-en-lair", "tech.soutenu-en-tournant", "tech.developpe-devant"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.dynamic-lunge", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.slow-plie-count", "secOverride": 90, "techniqueIds": ["tech.plie"] },
        { "ordinal": 3, "drillId": "drill.rdj-hip-check", "techniqueIds": ["tech.rond-de-jambe-a-terre"] },
        { "ordinal": 4, "drillId": "drill.retire-hold-check", "techniqueIds": ["tech.retire-passe"] },
        { "ordinal": 5, "drillId": "drill.ninety-ninety", "secOverride": 120, "techniqueIds": ["tech.developpe-devant"] },
        { "ordinal": 6, "drillId": "drill.rdj-air-shelf", "techniqueIds": ["tech.rond-de-jambe-en-lair"] },
        { "ordinal": 7, "drillId": "drill.tight-fifth-hold", "techniqueIds": ["tech.soutenu-en-tournant"] }
      ], "status": "published" },

    { "id": "rt.hips", "name": "Hip opener flow", "sub": "For développé and extensions", "mins": 15,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Never do this cold — after class, or after the five-minute wake-up, never straight off the sofa. In the frog, let gravity do the work and keep your weight on your forearms; pushing the knees wider with your hands, or rocking hard, puts the strain on the inside of the knee rather than the hip. Anything that pinches sharply at the front of the hip means come out of it and make the shape smaller. The lift-offs at the end are the part that turns new range into an extension you can actually hold.",
      "techniqueIds": ["tech.developpe-devant", "tech.grand-battement", "tech.retire-passe"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.dynamic-lunge", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.low-lunge", "secOverride": 90, "techniqueIds": ["tech.developpe-devant"] },
        { "ordinal": 3, "drillId": "drill.ninety-ninety", "techniqueIds": ["tech.developpe-devant"] },
        { "ordinal": 4, "drillId": "drill.butterfly-fold", "techniqueIds": [] },
        { "ordinal": 5, "drillId": "drill.frog", "techniqueIds": [] },
        { "ordinal": 6, "drillId": "drill.hamstring-float", "techniqueIds": ["tech.developpe-devant"] },
        { "ordinal": 7, "drillId": "drill.hipflexor-hamstring-set", "secOverride": 120, "techniqueIds": ["tech.developpe-devant", "tech.retire-passe"] },
        { "ordinal": 8, "drillId": "drill.active-liftoff", "techniqueIds": ["tech.developpe-devant", "tech.grand-battement"] },
        { "ordinal": 9, "drillId": "drill.quad-stretch", "techniqueIds": [] },
        { "ordinal": 10, "drillId": "drill.roll-down", "techniqueIds": [] },
        { "ordinal": 11, "drillId": "drill.breathing", "secOverride": 85, "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.splits", "name": "Splits progression", "sub": "Little and often beats one long push", "mins": 10,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Warm first, then lengthen, then strengthen — that order is the whole routine. Never bounce in a split and never let someone push you down into one. Keep the back hip facing the same way as the front one, sit on blocks or a stack of books so you can breathe, and if you cannot lift the front leg off the floor at the end, you went deeper than your muscles can control — come up a little next time. Range you can hold is worth having. Range you can only fall into is not.",
      "techniqueIds": ["tech.developpe-devant", "tech.grand-battement"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.dynamic-lunge", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.low-lunge", "secOverride": 90, "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.hamstring-float", "techniqueIds": ["tech.developpe-devant"] },
        { "ordinal": 4, "drillId": "drill.front-split-hold", "techniqueIds": [] },
        { "ordinal": 5, "drillId": "drill.active-liftoff", "techniqueIds": ["tech.developpe-devant", "tech.grand-battement"] },
        { "ordinal": 6, "drillId": "drill.butterfly-fold", "secOverride": 80, "techniqueIds": [] },
        { "ordinal": 7, "drillId": "drill.quad-stretch", "secOverride": 55, "techniqueIds": [] },
        { "ordinal": 8, "drillId": "drill.roll-down", "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.backline", "name": "Back, shoulders and line", "sub": "Length first, then bend", "mins": 8,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Backs bend beautifully when the whole spine shares the work and badly when one spot near the waist does all of it. Grow taller before you go back, keep your middle switched on, and go nowhere near your end range on your own. Deep back bends and layouts are teacher work — do them in class, where someone can see the shape you are actually making, not alone on a bedroom floor.",
      "techniqueIds": ["tech.arabesque", "tech.port-de-bras", "tech.epaulement", "tech.cambre", "tech.layout"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.roll-down", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.mirror-port-de-bras", "techniqueIds": ["tech.port-de-bras", "tech.cambre"] },
        { "ordinal": 3, "drillId": "drill.upper-back-holds", "secOverride": 90, "techniqueIds": ["tech.arabesque"] },
        { "ordinal": 4, "drillId": "drill.core-back-prep", "secOverride": 90, "techniqueIds": ["tech.layout"] },
        { "ordinal": 5, "drillId": "drill.facing-changes", "techniqueIds": ["tech.epaulement"] },
        { "ordinal": 6, "drillId": "drill.quad-stretch", "secOverride": 75, "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.turns", "name": "Turns tune-up", "sub": "Spotting, retiré, and a straight line", "mins": 10,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Almost every turn that goes wrong went wrong before it started, so this begins standing still and only then adds the turning. Do it on a floor you are not going to slide on, in shoes, with a clear metre around you. If you feel dizzy, stop and look at one still thing until it settles — that is your spot arriving late, and pushing through it just teaches your eyes to give up.",
      "techniqueIds": ["tech.retire-passe", "tech.pirouette-en-dehors", "tech.pirouette-en-dedans", "tech.soutenu-en-tournant", "tech.chaines-ballet", "tech.pose-turn"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.retire-hold-check", "techniqueIds": ["tech.retire-passe"] },
        { "ordinal": 2, "drillId": "drill.quarter-turn-spotting", "secOverride": 90, "techniqueIds": ["tech.pirouette-en-dehors", "tech.pirouette-en-dedans"] },
        { "ordinal": 3, "drillId": "drill.tight-fifth-hold", "techniqueIds": ["tech.soutenu-en-tournant"] },
        { "ordinal": 4, "drillId": "drill.chaines-tight-first", "techniqueIds": ["tech.chaines-ballet"] },
        { "ordinal": 5, "drillId": "drill.line-tape-chaines", "secOverride": 90, "techniqueIds": ["tech.chaines-ballet"] },
        { "ordinal": 6, "drillId": "drill.pose-line-walk", "techniqueIds": ["tech.pose-turn"] }
      ], "status": "published" },

    { "id": "rt.allegro", "name": "Jumps and landings", "sub": "Plié in, plié out, land quietly", "mins": 7,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Only jump warm, and only on a floor with some give — carpet over floorboards is fine, tiles and concrete are not, whatever shoes you are wearing. Every landing goes toe, ball, heel, with the heel actually reaching the floor. When the plié starts getting shallow or the landings start getting loud, that is your legs telling you the set is over. Finish there. Tired ankles are how jumping stops being safe.",
      "techniqueIds": ["tech.plie", "tech.assemble", "tech.changement", "tech.echappe-saute", "tech.glissade"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.slow-plie-count", "secOverride": 90, "techniqueIds": ["tech.plie"] },
        { "ordinal": 2, "drillId": "drill.plie-depth-ladder", "secOverride": 90, "techniqueIds": ["tech.assemble"] },
        { "ordinal": 3, "drillId": "drill.jump-on-the-mark", "techniqueIds": ["tech.changement", "tech.echappe-saute"] },
        { "ordinal": 4, "drillId": "drill.glissade-reach", "techniqueIds": ["tech.glissade"] },
        { "ordinal": 5, "drillId": "drill.calf-stretch", "secOverride": 60, "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.stage", "name": "Musical theatre sharpener", "sub": "Isolations, rhythm and a clean kick", "mins": 10,
      "tracks": [], "when": "anytime", "iconTone": "rose",
      "note": "Kicks come last on purpose — a leg thrown high on a cold hamstring is the classic way to pull one. By the time you reach them everything else is warm, and the height should come from the standing side staying tall and still, not from throwing. Keep a hand on the wall and let the leg come back down under control rather than dropping it.",
      "techniqueIds": ["tech.fosse-isolations", "tech.step-ball-change", "tech.jazz-square", "tech.balance", "tech.chasse-pivot", "tech.chaines", "tech.fan-kick", "tech.kick-line"],
      "steps": [
        { "ordinal": 1, "drillId": "drill.mirror-isolations", "secOverride": 90, "techniqueIds": ["tech.fosse-isolations"] },
        { "ordinal": 2, "drillId": "drill.rhythm-clap-through", "secOverride": 90, "techniqueIds": ["tech.step-ball-change"] },
        { "ordinal": 3, "drillId": "drill.tape-square", "secOverride": 60, "techniqueIds": ["tech.jazz-square"] },
        { "ordinal": 4, "drillId": "drill.balance-out-loud", "techniqueIds": ["tech.balance"] },
        { "ordinal": 5, "drillId": "drill.corner-travel", "secOverride": 60, "techniqueIds": ["tech.chasse-pivot"] },
        { "ordinal": 6, "drillId": "drill.line-tape-chaines", "secOverride": 60, "techniqueIds": ["tech.chaines"] },
        { "ordinal": 7, "drillId": "drill.standing-leg-hold", "secOverride": 90, "techniqueIds": ["tech.fan-kick"] },
        { "ordinal": 8, "drillId": "drill.wall-kick-set", "secOverride": 90, "techniqueIds": ["tech.kick-line"] }
      ], "status": "published" },

    { "id": "rt.cool", "name": "Cool down", "sub": "Six quiet minutes after class", "mins": 6,
      "tracks": [], "when": "post-class", "iconTone": "rose",
      "note": "Hold these long and easy — this is not the moment to chase new range, it is the moment to let everything settle. Knees stay soft, nothing bounces, and if you fall asleep during the breathing that is a result, not a failure.",
      "techniqueIds": [],
      "steps": [
        { "ordinal": 1, "drillId": "drill.roll-down", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.calf-stretch", "secOverride": 80, "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.quad-stretch", "techniqueIds": [] },
        { "ordinal": 4, "drillId": "drill.hamstring-float", "secOverride": 65, "techniqueIds": [] },
        { "ordinal": 5, "drillId": "drill.breathing", "techniqueIds": [] }
      ], "status": "published" },

    { "id": "rt.after-class", "name": "After class, the longer one", "sub": "Ten minutes when class was hard", "mins": 10,
      "tracks": [], "when": "post-class", "iconTone": "rose",
      "note": "For the nights after a long class, when your calves are talking to you. Everything is slow and supported, nothing is pushed to an end range, and the ball under the foot should feel like relief rather than something you are enduring — roll around a sore spot, not straight through it.",
      "techniqueIds": [],
      "steps": [
        { "ordinal": 1, "drillId": "drill.roll-down", "techniqueIds": [] },
        { "ordinal": 2, "drillId": "drill.calf-stretch", "techniqueIds": [] },
        { "ordinal": 3, "drillId": "drill.quad-stretch", "techniqueIds": [] },
        { "ordinal": 4, "drillId": "drill.hamstring-float", "techniqueIds": [] },
        { "ordinal": 5, "drillId": "drill.low-lunge", "techniqueIds": [] },
        { "ordinal": 6, "drillId": "drill.butterfly-fold", "techniqueIds": [] },
        { "ordinal": 7, "drillId": "drill.ball-of-foot-roll", "techniqueIds": [] },
        { "ordinal": 8, "drillId": "drill.breathing", "secOverride": 65, "techniqueIds": [] }
      ], "status": "published" }

  ],
  "part": "routines"
}