{
  "exercises": [
    {
      "id": "bench_press",
      "name": "Bänkpress",
      "name_en": "Bench Press",
      "category": "compound",
      "primary_muscles": ["chest", "triceps", "front_delts"],
      "secondary_muscles": ["core"],
      "equipment": ["barbell", "bench"],
      "difficulty": "intermediate",
      "alternatives": ["dumbbell_press", "push_ups", "machine_chest_press"],
      "cues": ["Skuldror ihop och ner", "Fötterna i golvet", "Kontrollerad excentrisk"],
      "common_mistakes": ["Studsa stången", "För brett grepp", "Rumpan lyfter"]
    },
    {
      "id": "squat",
      "name": "Knäböj",
      "name_en": "Back Squat",
      "category": "compound",
      "primary_muscles": ["quads", "glutes"],
      "secondary_muscles": ["hamstrings", "core", "lower_back"],
      "equipment": ["barbell", "squat_rack"],
      "difficulty": "intermediate",
      "alternatives": ["goblet_squat", "leg_press", "front_squat", "bulgarian_split_squat"],
      "cues": ["Bryt i höften först", "Knän i linje med tår", "Bröst upp"],
      "common_mistakes": ["Knän faller in", "Hälar lyfter", "För mycket framåtlutning"]
    },
    {
      "id": "deadlift",
      "name": "Marklyft",
      "name_en": "Deadlift",
      "category": "compound",
      "primary_muscles": ["hamstrings", "glutes", "lower_back"],
      "secondary_muscles": ["traps", "forearms", "core"],
      "equipment": ["barbell"],
      "difficulty": "intermediate",
      "alternatives": ["romanian_deadlift", "trap_bar_deadlift", "sumo_deadlift"],
      "cues": ["Stång nära kroppen", "Rak rygg", "Driv genom hälarna"],
      "common_mistakes": ["Rundad rygg", "Stången för långt fram", "Sträcker knän för tidigt"]
    },
    {
      "id": "overhead_press",
      "name": "Militärpress",
      "name_en": "Overhead Press",
      "category": "compound",
      "primary_muscles": ["front_delts", "side_delts", "triceps"],
      "secondary_muscles": ["core", "traps"],
      "equipment": ["barbell"],
      "difficulty": "intermediate",
      "alternatives": ["dumbbell_shoulder_press", "arnold_press", "machine_shoulder_press"],
      "cues": ["Spänn core", "Stång nära ansiktet", "Lås ut helt"],
      "common_mistakes": ["Överdriven svank", "Armbågarna för långt ut", "Halvt ROM"]
    },
    {
      "id": "barbell_row",
      "name": "Skivstångsrodd",
      "name_en": "Barbell Row",
      "category": "compound",
      "primary_muscles": ["lats", "rhomboids", "rear_delts"],
      "secondary_muscles": ["biceps", "lower_back"],
      "equipment": ["barbell"],
      "difficulty": "intermediate",
      "alternatives": ["dumbbell_row", "cable_row", "t_bar_row", "machine_row"],
      "cues": ["45° framåtlutning", "Dra mot naveln", "Skuldror ihop"],
      "common_mistakes": ["För mycket kropp", "Rycker vikten", "Rundad rygg"]
    },
    {
      "id": "pull_ups",
      "name": "Chins/Pull-ups",
      "name_en": "Pull-ups",
      "category": "compound",
      "primary_muscles": ["lats", "biceps"],
      "secondary_muscles": ["rear_delts", "core"],
      "equipment": ["pull_up_bar"],
      "difficulty": "intermediate",
      "alternatives": ["lat_pulldown", "assisted_pull_ups", "inverted_rows"],
      "cues": ["Initiera med skuldrorna", "Bröst mot stången", "Kontrollerad ner"],
      "common_mistakes": ["Kipping", "Halvt ROM", "Ignorerar skulderbladen"]
    },
    {
      "id": "dumbbell_press",
      "name": "Hantelpress",
      "name_en": "Dumbbell Bench Press",
      "category": "compound",
      "primary_muscles": ["chest", "triceps", "front_delts"],
      "secondary_muscles": ["core"],
      "equipment": ["dumbbells", "bench"],
      "difficulty": "beginner",
      "alternatives": ["bench_press", "push_ups", "cable_fly"],
      "cues": ["Hantlar i linje med bröstvårtorna", "Armbågar 45°", "Pressar ihop i toppen"],
      "common_mistakes": ["Hantlar för högt", "Tappar kontroll"]
    },
    {
      "id": "romanian_deadlift",
      "name": "Rumänsk marklyft",
      "name_en": "Romanian Deadlift",
      "category": "compound",
      "primary_muscles": ["hamstrings", "glutes"],
      "secondary_muscles": ["lower_back"],
      "equipment": ["barbell"],
      "difficulty": "intermediate",
      "alternatives": ["stiff_leg_deadlift", "single_leg_rdl", "good_morning"],
      "cues": ["Mjuka knän", "Höfterna bakåt", "Känn stretch i hamstrings"],
      "common_mistakes": ["Böjer knäna för mycket", "Rundar ryggen"]
    },
    {
      "id": "leg_press",
      "name": "Benpress",
      "name_en": "Leg Press",
      "category": "compound",
      "primary_muscles": ["quads", "glutes"],
      "secondary_muscles": ["hamstrings"],
      "equipment": ["leg_press_machine"],
      "difficulty": "beginner",
      "alternatives": ["squat", "hack_squat", "goblet_squat"],
      "cues": ["Fötter axelbrett", "Pressar genom hälarna", "Knän faller inte in"],
      "common_mistakes": ["Rumpan lyfter", "Låser ut knäna", "För tungt för kontroll"]
    },
    {
      "id": "lat_pulldown",
      "name": "Latsdrag",
      "name_en": "Lat Pulldown",
      "category": "compound",
      "primary_muscles": ["lats", "biceps"],
      "secondary_muscles": ["rear_delts", "rhomboids"],
      "equipment": ["cable_machine"],
      "difficulty": "beginner",
      "alternatives": ["pull_ups", "assisted_pull_ups", "straight_arm_pulldown"],
      "cues": ["Dra till nyckelbenet", "Bröst upp", "Kontrollerad excentrisk"],
      "common_mistakes": ["Lutar sig för långt bak", "Armar gör allt jobb"]
    },
    {
      "id": "bicep_curl",
      "name": "Bicepscurl",
      "name_en": "Bicep Curl",
      "category": "isolation",
      "primary_muscles": ["biceps"],
      "secondary_muscles": ["forearms"],
      "equipment": ["dumbbells"],
      "difficulty": "beginner",
      "alternatives": ["barbell_curl", "hammer_curl", "cable_curl", "preacher_curl"],
      "cues": ["Armbågar still", "Full ROM", "Kontrollerad ner"],
      "common_mistakes": ["Svingar vikten", "Armbågarna rör sig"]
    },
    {
      "id": "tricep_pushdown",
      "name": "Triceps pushdown",
      "name_en": "Tricep Pushdown",
      "category": "isolation",
      "primary_muscles": ["triceps"],
      "secondary_muscles": [],
      "equipment": ["cable_machine"],
      "difficulty": "beginner",
      "alternatives": ["skull_crushers", "tricep_dips", "close_grip_bench"],
      "cues": ["Armbågar intill kroppen", "Sträck ut helt", "Kontrollerad upp"],
      "common_mistakes": ["Använder axlarna", "Armbågar rör sig"]
    },
    {
      "id": "lateral_raise",
      "name": "Sidolyft",
      "name_en": "Lateral Raise",
      "category": "isolation",
      "primary_muscles": ["side_delts"],
      "secondary_muscles": ["traps"],
      "equipment": ["dumbbells"],
      "difficulty": "beginner",
      "alternatives": ["cable_lateral_raise", "machine_lateral_raise"],
      "cues": ["Liten böj i armbågen", "Lyft till axelhöjd", "Tummar något nedåt"],
      "common_mistakes": ["Svingar vikten", "Axlar höjs mot öronen", "För tungt"]
    },
    {
      "id": "leg_curl",
      "name": "Bencurl",
      "name_en": "Leg Curl",
      "category": "isolation",
      "primary_muscles": ["hamstrings"],
      "secondary_muscles": [],
      "equipment": ["leg_curl_machine"],
      "difficulty": "beginner",
      "alternatives": ["nordic_curl", "swiss_ball_curl", "romanian_deadlift"],
      "cues": ["Höfterna ner", "Curl hela vägen", "Kontrollerad excentrisk"],
      "common_mistakes": ["Höfterna lyfter", "Halvt ROM"]
    },
    {
      "id": "leg_extension",
      "name": "Benspark",
      "name_en": "Leg Extension",
      "category": "isolation",
      "primary_muscles": ["quads"],
      "secondary_muscles": [],
      "equipment": ["leg_extension_machine"],
      "difficulty": "beginner",
      "alternatives": ["sissy_squat", "split_squat"],
      "cues": ["Sträck ut helt", "Kontrollerad ner", "Håll i toppen"],
      "common_mistakes": ["Svingar vikten", "Rycker upp"]
    },
    {
      "id": "face_pull",
      "name": "Face pull",
      "name_en": "Face Pull",
      "category": "isolation",
      "primary_muscles": ["rear_delts", "rhomboids"],
      "secondary_muscles": ["traps", "rotator_cuff"],
      "equipment": ["cable_machine"],
      "difficulty": "beginner",
      "alternatives": ["reverse_fly", "band_pull_apart"],
      "cues": ["Dra mot ansiktet", "Externa rotation i toppen", "Skuldror ihop"],
      "common_mistakes": ["För tungt", "Ingen extern rotation"]
    },
    {
      "id": "plank",
      "name": "Plankan",
      "name_en": "Plank",
      "category": "isolation",
      "primary_muscles": ["core"],
      "secondary_muscles": ["shoulders", "glutes"],
      "equipment": [],
      "difficulty": "beginner",
      "alternatives": ["dead_bug", "hollow_hold", "ab_wheel"],
      "cues": ["Rak linje huvud-häl", "Spänn magen", "Andas"],
      "common_mistakes": ["Hängande höfter", "Rumpan för högt"]
    },
    {
      "id": "cable_fly",
      "name": "Cable fly",
      "name_en": "Cable Fly",
      "category": "isolation",
      "primary_muscles": ["chest"],
      "secondary_muscles": ["front_delts"],
      "equipment": ["cable_machine"],
      "difficulty": "beginner",
      "alternatives": ["dumbbell_fly", "pec_deck"],
      "cues": ["Mjuk armbåge", "Kramas rakt fram", "Känn stretch"],
      "common_mistakes": ["Böjer armbågarna för mycket", "Går för tungt"]
    },
    {
      "id": "goblet_squat",
      "name": "Goblet squat",
      "name_en": "Goblet Squat",
      "category": "compound",
      "primary_muscles": ["quads", "glutes"],
      "secondary_muscles": ["core"],
      "equipment": ["dumbbell", "kettlebell"],
      "difficulty": "beginner",
      "alternatives": ["squat", "leg_press"],
      "cues": ["Vikten mot bröstet", "Armbågar mellan knäna", "Bröst upp"],
      "common_mistakes": ["Lutar framåt", "Hälar lyfter"]
    },
    {
      "id": "push_ups",
      "name": "Armhävningar",
      "name_en": "Push-ups",
      "category": "compound",
      "primary_muscles": ["chest", "triceps", "front_delts"],
      "secondary_muscles": ["core"],
      "equipment": [],
      "difficulty": "beginner",
      "alternatives": ["bench_press", "dumbbell_press", "knee_push_ups"],
      "cues": ["Kroppen rak", "Armbågar 45°", "Bröst till golv"],
      "common_mistakes": ["Hängande höfter", "Armbågar för brett", "Halvt ROM"]
    }
  ],
  "muscle_groups": {
    "chest": { "name": "Bröst", "exercises": ["bench_press", "dumbbell_press", "push_ups", "cable_fly"] },
    "back": { "name": "Rygg", "exercises": ["deadlift", "barbell_row", "pull_ups", "lat_pulldown"] },
    "shoulders": { "name": "Axlar", "exercises": ["overhead_press", "lateral_raise", "face_pull"] },
    "quads": { "name": "Framsida lår", "exercises": ["squat", "leg_press", "leg_extension", "goblet_squat"] },
    "hamstrings": { "name": "Baksida lår", "exercises": ["deadlift", "romanian_deadlift", "leg_curl"] },
    "glutes": { "name": "Säte", "exercises": ["squat", "deadlift", "romanian_deadlift", "leg_press"] },
    "biceps": { "name": "Biceps", "exercises": ["bicep_curl", "pull_ups", "barbell_row"] },
    "triceps": { "name": "Triceps", "exercises": ["tricep_pushdown", "bench_press", "overhead_press", "push_ups"] },
    "core": { "name": "Core/mage", "exercises": ["plank", "deadlift", "squat"] }
  },
  "equipment_map": {
    "barbell": "Skivstång",
    "dumbbells": "Hantlar",
    "cable_machine": "Kabelmaskin",
    "bench": "Bänk",
    "squat_rack": "Knäböjsställning",
    "pull_up_bar": "Chinsstång",
    "leg_press_machine": "Benpressmaskin",
    "leg_curl_machine": "Bencurlmaskin",
    "leg_extension_machine": "Bensparkmaskin",
    "kettlebell": "Kettlebell"
  }
}
