{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:glute-workout:v1",
      "name": "Glute workout at the gym",
      "exercises": [
        {
          "id": "website:glute-workout:v1:exercise:0",
          "exerciseID": "hip_thrust_machine",
          "sets": [
            {
              "id": "website:glute-workout:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:glute-workout:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:glute-workout:v1:exercise:0:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Follow the machine instructions for belt and pad placement, then lift your hips without overextending your back."
        },
        {
          "id": "website:glute-workout:v1:exercise:1",
          "exerciseID": "romanian_deadlift_dumbbell",
          "sets": [
            {
              "id": "website:glute-workout:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:glute-workout:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:glute-workout:v1:exercise:1:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Keep a small knee bend and push your hips back, keeping the dumbbells close to your legs."
        },
        {
          "id": "website:glute-workout:v1:exercise:2",
          "exerciseID": "bulgarian_split_squat",
          "sets": [
            {
              "id": "website:glute-workout:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:glute-workout:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Use support for balance and start with bodyweight; lower only as far as you can control. Do 8 reps per side; one set includes both sides."
        },
        {
          "id": "website:glute-workout:v1:exercise:3",
          "exerciseID": "hip_abduction_machine",
          "sets": [
            {
              "id": "website:glute-workout:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:glute-workout:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Sit supported and open your knees slowly without bouncing the weight stack."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
  }
}