{
  "kind": "kinetempo.complex",
  "schemaVersion": 1,
  "app": "kinetempo",
  "exportedAt": "2026-09-08T10:51:13.267Z",
  "exercises": [
    {
      "id": "gen-1a080a187c0-0",
      "name": "Насос стопой",
      "description": "Лёжа на спине, нога прямая. Тяни носок на себя, затем от себя. Плавно, без рывков — это против отёка.",
      "videoUrl": null,
      "steps": [
        {
          "tone": "move",
          "durationMs": 2000,
          "label": "Носок на себя"
        },
        {
          "tone": "move",
          "durationMs": 2000,
          "label": "Носок от себя"
        }
      ],
      "animation": {
        "kind": "spec",
        "spec": {
          "v": 1,
          "orientation": "supine",
          "ground": "bed",
          "idle": [
            {
              "t": 0,
              "ankle": -25
            },
            {
              "t": 1,
              "ankle": 15
            }
          ],
          "tracks": [
            {
              "when": {
                "step": "even"
              },
              "keys": [
                {
                  "t": 0,
                  "arrow": {
                    "at": "foot",
                    "dir": "left"
                  },
                  "ankle": -25
                },
                {
                  "t": 1,
                  "ankle": 15
                }
              ]
            },
            {
              "when": {
                "step": "odd"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "calf": 0.4
                  },
                  "arrow": {
                    "at": "foot",
                    "dir": "right"
                  },
                  "ankle": 15
                },
                {
                  "t": 1,
                  "highlight": {
                    "calf": 1
                  },
                  "ankle": -25
                }
              ]
            }
          ]
        }
      },
      "workMs": 2000,
      "restMs": 0,
      "reps": 15,
      "sets": 2,
      "setRestMs": 30000,
      "color": null,
      "updatedAt": "2026-09-08T10:50:32.521Z"
    },
    {
      "id": "gen-1a080a187c1-1",
      "name": "Изометрия квадрицепса",
      "description": "Пятка на валике, колено на весу. Напряги бедро и дожми колено вниз, к постели. Держи, потом отпусти.",
      "videoUrl": null,
      "steps": [
        {
          "tone": "squeeze",
          "durationMs": 5000,
          "label": "Дожми колено вниз"
        },
        {
          "tone": "release",
          "durationMs": 2000,
          "label": "Отпусти"
        },
        {
          "tone": "rest",
          "durationMs": 5000
        }
      ],
      "animation": {
        "kind": "spec",
        "spec": {
          "v": 1,
          "orientation": "supine",
          "ground": "bed",
          "prop": "pillowUnderHeel",
          "idle": [
            {
              "t": 0,
              "knee": 4
            },
            {
              "t": 1,
              "knee": -4
            }
          ],
          "tracks": [
            {
              "when": {
                "tone": "squeeze"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 0.4
                  },
                  "arrow": {
                    "at": "knee",
                    "dir": "down"
                  },
                  "knee": 4,
                  "ankle": 5
                },
                {
                  "t": 1,
                  "highlight": {
                    "quad": 1
                  },
                  "knee": -4
                }
              ]
            },
            {
              "when": {
                "tone": "release"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 0.6
                  },
                  "knee": -4
                },
                {
                  "t": 1,
                  "highlight": {
                    "quad": 0.1
                  },
                  "knee": 4
                }
              ]
            },
            {
              "keys": [
                {
                  "t": 0,
                  "knee": 4,
                  "ankle": 5
                }
              ]
            }
          ]
        }
      },
      "workMs": 5000,
      "restMs": 5000,
      "reps": 8,
      "sets": 2,
      "setRestMs": 45000,
      "color": null,
      "updatedAt": "2026-09-08T10:50:32.527Z"
    },
    {
      "id": "gen-1a080a187c1-2",
      "name": "Подъём прямой ноги",
      "description": "Сначала замкни колено, потом подними всю ногу целиком. Если колено проседает — не поднимай выше.",
      "videoUrl": null,
      "steps": [
        {
          "tone": "squeeze",
          "durationMs": 2000,
          "label": "Замкни колено"
        },
        {
          "tone": "lift",
          "durationMs": 2000,
          "label": "Подъём"
        },
        {
          "tone": "hold",
          "durationMs": 3000
        },
        {
          "tone": "release",
          "durationMs": 3000,
          "label": "Медленно вниз"
        },
        {
          "tone": "rest",
          "durationMs": 6000
        }
      ],
      "animation": {
        "kind": "spec",
        "spec": {
          "v": 1,
          "orientation": "supine",
          "ground": "bed",
          "idle": [
            {
              "t": 0,
              "hip": 0,
              "knee": -3
            },
            {
              "t": 1,
              "hip": 38,
              "knee": -3
            }
          ],
          "tracks": [
            {
              "when": {
                "tone": "squeeze"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 0.4
                  },
                  "hip": 0,
                  "knee": 0
                },
                {
                  "t": 1,
                  "highlight": {
                    "quad": 1
                  },
                  "hip": 0,
                  "knee": -3
                }
              ]
            },
            {
              "when": {
                "tone": "lift"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 1
                  },
                  "arrow": {
                    "at": "foot",
                    "dir": "up"
                  },
                  "hip": 0,
                  "knee": -3
                },
                {
                  "t": 1,
                  "hip": 38,
                  "knee": -3
                }
              ]
            },
            {
              "when": {
                "tone": "hold"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 1
                  },
                  "hip": 38,
                  "knee": -3
                }
              ]
            },
            {
              "when": {
                "tone": "release"
              },
              "keys": [
                {
                  "t": 0,
                  "arrow": {
                    "at": "foot",
                    "dir": "down"
                  },
                  "hip": 38,
                  "knee": -3
                },
                {
                  "t": 1,
                  "hip": 0,
                  "knee": -3
                }
              ]
            },
            {
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 0.1
                  },
                  "hip": 0,
                  "knee": 0
                }
              ]
            }
          ]
        }
      },
      "workMs": 2000,
      "restMs": 6000,
      "reps": 8,
      "sets": 2,
      "setRestMs": 60000,
      "color": null,
      "updatedAt": "2026-09-08T10:50:32.530Z"
    },
    {
      "id": "gen-1a080a187c1-3",
      "name": "Скольжение пятки",
      "description": "Пятка не отрывается от постели. Тяни её к ягодице до лёгкого натяжения, задержи, медленно выпрями.",
      "videoUrl": null,
      "steps": [
        {
          "tone": "move",
          "durationMs": 4000,
          "label": "Пятку к себе"
        },
        {
          "tone": "hold",
          "durationMs": 2000
        },
        {
          "tone": "move",
          "durationMs": 4000,
          "label": "Медленно выпрямляй"
        },
        {
          "tone": "rest",
          "durationMs": 5000
        }
      ],
      "animation": {
        "kind": "spec",
        "spec": {
          "v": 1,
          "orientation": "supine",
          "ground": "bed",
          "constrain": {
            "heelOnGround": true
          },
          "idle": [
            {
              "t": 0,
              "knee": 0
            },
            {
              "t": 1,
              "knee": 85
            }
          ],
          "tracks": [
            {
              "when": {
                "step": 0
              },
              "keys": [
                {
                  "t": 0,
                  "arrow": {
                    "at": "foot",
                    "dir": "left"
                  },
                  "knee": 0
                },
                {
                  "t": 1,
                  "knee": 85
                }
              ]
            },
            {
              "when": {
                "tone": "hold"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "hamstring": 0.5
                  },
                  "knee": 85
                }
              ]
            },
            {
              "when": {
                "step": 2
              },
              "keys": [
                {
                  "t": 0,
                  "arrow": {
                    "at": "foot",
                    "dir": "right"
                  },
                  "knee": 85
                },
                {
                  "t": 1,
                  "knee": 0
                }
              ]
            },
            {
              "keys": [
                {
                  "t": 0,
                  "knee": 0
                }
              ]
            }
          ]
        }
      },
      "workMs": 4000,
      "restMs": 5000,
      "reps": 8,
      "sets": 2,
      "setRestMs": 45000,
      "color": null,
      "updatedAt": "2026-09-08T10:50:32.532Z"
    },
    {
      "id": "gen-1a080a187c1-4",
      "name": "Разгибание колена сидя",
      "description": "Сидя на стуле, стопы на полу. Выпрями колено без веса, задержи, медленно опусти. Без резинки.",
      "videoUrl": null,
      "steps": [
        {
          "tone": "lift",
          "durationMs": 3000,
          "label": "Выпрями колено"
        },
        {
          "tone": "hold",
          "durationMs": 3000
        },
        {
          "tone": "release",
          "durationMs": 3000,
          "label": "Медленно вниз"
        },
        {
          "tone": "rest",
          "durationMs": 6000
        }
      ],
      "animation": {
        "kind": "spec",
        "spec": {
          "v": 1,
          "orientation": "seated",
          "ground": "floor",
          "prop": "chair",
          "base": {
            "hip": 90
          },
          "idle": [
            {
              "t": 0,
              "knee": 90
            },
            {
              "t": 1,
              "knee": 45
            }
          ],
          "tracks": [
            {
              "when": {
                "tone": "lift"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 0.4
                  },
                  "arrow": {
                    "at": "foot",
                    "dir": "up"
                  },
                  "hip": 90,
                  "knee": 90
                },
                {
                  "t": 1,
                  "highlight": {
                    "quad": 1
                  },
                  "hip": 90,
                  "knee": 40
                }
              ]
            },
            {
              "when": {
                "tone": "hold"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 1
                  },
                  "hip": 90,
                  "knee": 40
                }
              ]
            },
            {
              "when": {
                "tone": "release"
              },
              "keys": [
                {
                  "t": 0,
                  "highlight": {
                    "quad": 0.8
                  },
                  "arrow": {
                    "at": "foot",
                    "dir": "down"
                  },
                  "hip": 90,
                  "knee": 40
                },
                {
                  "t": 1,
                  "highlight": {
                    "quad": 0.2
                  },
                  "hip": 90,
                  "knee": 90
                }
              ]
            },
            {
              "keys": [
                {
                  "t": 0,
                  "hip": 90,
                  "knee": 90
                }
              ]
            }
          ]
        }
      },
      "workMs": 3000,
      "restMs": 6000,
      "reps": 8,
      "sets": 2,
      "setRestMs": 45000,
      "color": null,
      "updatedAt": "2026-09-08T10:50:32.535Z"
    }
  ],
  "complex": {
    "id": "gen-1a080a187c1-p",
    "name": "ПКС: 1–2 неделя",
    "description": "Ранний этап после пластики ПКС: отёк, полное разгибание, включение квадрицепса, сгибание до ~90°.",
    "restBetweenMs": 45000,
    "items": [
      {
        "exerciseId": "gen-1a080a187c0-0",
        "restAfterMs": null
      },
      {
        "exerciseId": "gen-1a080a187c1-1",
        "restAfterMs": null
      },
      {
        "exerciseId": "gen-1a080a187c1-2",
        "restAfterMs": 60000
      },
      {
        "exerciseId": "gen-1a080a187c1-3",
        "restAfterMs": null
      },
      {
        "exerciseId": "gen-1a080a187c1-4",
        "restAfterMs": null
      }
    ],
    "updatedAt": "2026-09-08T10:50:32.537Z"
  }
}