{
 "name": "QuestPump ladders",
 "description": "22 exercise ladders on one scale of 14 steps in 7 colours. Each step names its main move, the record range of that move (reps or seconds, the low end and the top) and the gear it needs.",
 "url": "https://questpump.com/ladders",
 "creator": "Pluxia GmbH",
 "license": "MIT",
 "licenseUrl": "https://opensource.org/license/mit",
 "source": "https://github.com/Pluxia-GmbH/questpump",
 "colours": [
  {
   "quality": "Starter",
   "colour": "grey",
   "steps": [
    1,
    2
   ]
  },
  {
   "quality": "Common",
   "colour": "white",
   "steps": [
    3,
    4
   ]
  },
  {
   "quality": "Uncommon",
   "colour": "green",
   "steps": [
    5,
    6
   ]
  },
  {
   "quality": "Rare",
   "colour": "blue",
   "steps": [
    7,
    8
   ]
  },
  {
   "quality": "Epic",
   "colour": "purple",
   "steps": [
    9,
    10
   ]
  },
  {
   "quality": "Legendary",
   "colour": "orange",
   "steps": [
    11,
    12
   ]
  },
  {
   "quality": "Artifact",
   "colour": "gold",
   "steps": [
    13,
    14
   ]
  }
 ],
 "rules": {
  "daysAtTop": 2,
  "daysAtTopTendonHeavy": 3,
  "poseDays": 3,
  "cardioFullMoves": 2,
  "cardioCountSeconds": 30,
  "cardioCleanDaysFromStep": {
   "5": 3,
   "6": 4,
   "8": 5,
   "10": 6
  }
 },
 "trees": [
  {
   "name": "Strength",
   "ladders": [
    {
     "key": "push",
     "name": "Push",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Wall push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 10,
       "high": 40,
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Desk push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 10,
       "high": 40,
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Knee push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 8,
       "high": 35,
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Slow push-up, knees down",
       "unit": "reps",
       "eachSide": false,
       "low": 6,
       "high": 15,
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 6,
       "high": 30,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Feet-elevated push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 6,
       "high": 25,
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Archer push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 4,
       "high": 20,
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "One-arm push-up",
       "unit": "reps",
       "eachSide": true,
       "low": 3,
       "high": 12,
       "gear": []
      },
      {
       "step": 13,
       "quality": "Artifact",
       "colour": "gold",
       "move": "One-arm push-up, feet together",
       "unit": "reps",
       "eachSide": true,
       "low": 1,
       "high": 10,
       "gear": []
      }
     ]
    },
    {
     "key": "handstand",
     "name": "Handstand",
     "steps": [
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Pike push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 5,
       "high": 18,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Feet-up pike push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 5,
       "high": 15,
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Wall handstand",
       "unit": "seconds",
       "eachSide": false,
       "low": 20,
       "high": 120,
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Wall handstand push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 2,
       "high": 15,
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Freestanding handstand",
       "unit": "seconds",
       "eachSide": false,
       "low": 3,
       "high": 60,
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Handstand push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 1,
       "high": 5,
       "gear": []
      }
     ]
    },
    {
     "key": "planche",
     "name": "Planche",
     "steps": [
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Planche lean",
       "unit": "seconds",
       "eachSide": false,
       "low": 15,
       "high": 60,
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Frog stand",
       "unit": "seconds",
       "eachSide": false,
       "low": 5,
       "high": 60,
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Straight-arm frog stand",
       "unit": "seconds",
       "eachSide": false,
       "low": 5,
       "high": 45,
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Tuck planche",
       "unit": "seconds",
       "eachSide": false,
       "low": 3,
       "high": 40,
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Flat-back tuck planche",
       "unit": "seconds",
       "eachSide": false,
       "low": 3,
       "high": 30,
       "gear": []
      },
      {
       "step": 13,
       "quality": "Artifact",
       "colour": "gold",
       "move": "Straddle planche",
       "unit": "seconds",
       "eachSide": false,
       "low": 2,
       "high": 15,
       "gear": []
      }
     ]
    },
    {
     "key": "pullup",
     "name": "Pull-up",
     "steps": [
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Dead hang",
       "unit": "seconds",
       "eachSide": false,
       "low": 10,
       "high": 60,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Scapular pulls",
       "unit": "reps",
       "eachSide": false,
       "low": 5,
       "high": 15,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Flexed-arm hang",
       "unit": "seconds",
       "eachSide": false,
       "low": 5,
       "high": 40,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Pull-up lowering, 5 seconds",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 8,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Pull-up",
       "unit": "reps",
       "eachSide": false,
       "low": 1,
       "high": 15,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Chest-to-bar pull-up",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 12,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 12,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Archer pull-up",
       "unit": "reps",
       "eachSide": true,
       "low": 2,
       "high": 12,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 13,
       "quality": "Artifact",
       "colour": "gold",
       "move": "One-arm lowering",
       "unit": "reps",
       "eachSide": true,
       "low": 2,
       "high": 6,
       "gear": [
        "Pull-up bar"
       ]
      },
      {
       "step": 14,
       "quality": "Artifact",
       "colour": "gold",
       "move": "One-arm pull-up",
       "unit": "reps",
       "eachSide": true,
       "low": 1,
       "high": 3,
       "gear": [
        "Pull-up bar"
       ]
      }
     ]
    },
    {
     "key": "row",
     "name": "Row",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Doorframe row",
       "unit": "reps",
       "eachSide": false,
       "low": 10,
       "high": 35,
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "One-arm row",
       "unit": "reps",
       "eachSide": true,
       "low": 10,
       "high": 20,
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Inverted row under a table",
       "unit": "reps",
       "eachSide": false,
       "low": 5,
       "high": 30,
       "gear": [
        "Sturdy table"
       ]
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "One-arm doorframe row",
       "unit": "reps",
       "eachSide": true,
       "low": 8,
       "high": 25,
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Steep one-arm doorframe row",
       "unit": "reps",
       "eachSide": true,
       "low": 4,
       "high": 15,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "One-arm towel door lowering",
       "unit": "reps",
       "eachSide": true,
       "low": 3,
       "high": 10,
       "gear": [
        "Towel and door"
       ]
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "One-arm towel door row",
       "unit": "reps",
       "eachSide": true,
       "low": 3,
       "high": 12,
       "gear": [
        "Towel and door"
       ]
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "One-arm towel row with a hold",
       "unit": "reps",
       "eachSide": true,
       "low": 4,
       "high": 12,
       "gear": [
        "Towel and door"
       ]
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Tuck front lever",
       "unit": "seconds",
       "eachSide": false,
       "low": 5,
       "high": 30,
       "gear": [
        "Pull-up bar, rings or straps"
       ]
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Flat-back front-lever row",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 10,
       "gear": [
        "Pull-up bar, rings or straps"
       ]
      },
      {
       "step": 13,
       "quality": "Artifact",
       "colour": "gold",
       "move": "Front lever",
       "unit": "seconds",
       "eachSide": false,
       "low": 3,
       "high": 10,
       "gear": [
        "Pull-up bar, rings or straps"
       ]
      }
     ]
    },
    {
     "key": "squat",
     "name": "Squat",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Sit to stand with a calf raise",
       "unit": "reps",
       "eachSide": false,
       "low": 8,
       "high": 25,
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Chair-height squat",
       "unit": "reps",
       "eachSide": false,
       "low": 10,
       "high": 35,
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Full air squat",
       "unit": "reps",
       "eachSide": false,
       "low": 10,
       "high": 35,
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Tempo squat",
       "unit": "reps",
       "eachSide": false,
       "low": 8,
       "high": 15,
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Split squat",
       "unit": "reps",
       "eachSide": true,
       "low": 8,
       "high": 25,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Bulgarian split squat",
       "unit": "reps",
       "eachSide": true,
       "low": 6,
       "high": 25,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Assisted pistol",
       "unit": "reps",
       "eachSide": true,
       "low": 4,
       "high": 15,
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Pistol squat",
       "unit": "reps",
       "eachSide": true,
       "low": 2,
       "high": 15,
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Shrimp squat",
       "unit": "reps",
       "eachSide": true,
       "low": 4,
       "high": 12,
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Shrimp squat, foot held",
       "unit": "reps",
       "eachSide": true,
       "low": 3,
       "high": 10,
       "gear": []
      },
      {
       "step": 12,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Dragon pistol",
       "unit": "reps",
       "eachSide": true,
       "low": 1,
       "high": 5,
       "gear": []
      }
     ]
    },
    {
     "key": "hinge",
     "name": "Hinge",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Glute bridge",
       "unit": "reps",
       "eachSide": false,
       "low": 12,
       "high": 40,
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Single-leg bridge",
       "unit": "reps",
       "eachSide": true,
       "low": 8,
       "high": 25,
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Hamstring walkout",
       "unit": "reps",
       "eachSide": false,
       "low": 6,
       "high": 12,
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Sliding leg curl",
       "unit": "reps",
       "eachSide": false,
       "low": 6,
       "high": 20,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Single-leg sliding curl",
       "unit": "reps",
       "eachSide": true,
       "low": 3,
       "high": 12,
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Assisted Nordic",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 10,
       "gear": [
        "Stable chair (no wheels, or a sofa)"
       ]
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Nordic lowering",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 8,
       "gear": [
        "Stable chair (no wheels, or a sofa)"
       ]
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Nordic pull-back",
       "unit": "reps",
       "eachSide": false,
       "low": 2,
       "high": 8,
       "gear": [
        "Stable chair (no wheels, or a sofa)"
       ]
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Full Nordic curl",
       "unit": "reps",
       "eachSide": false,
       "low": 1,
       "high": 5,
       "gear": [
        "Stable chair (no wheels, or a sofa)"
       ]
      }
     ]
    },
    {
     "key": "situp",
     "name": "Sit-up",
     "steps": [
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Crunch",
       "unit": "reps",
       "eachSide": false,
       "low": 10,
       "high": 25,
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Reverse crunch",
       "unit": "reps",
       "eachSide": false,
       "low": 8,
       "high": 25,
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Sit-up",
       "unit": "reps",
       "eachSide": false,
       "low": 5,
       "high": 25,
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Tuck-up",
       "unit": "reps",
       "eachSide": false,
       "low": 5,
       "high": 20,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "V-up",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 20,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Sit-up with a weight",
       "unit": "reps",
       "eachSide": false,
       "low": 6,
       "high": 15,
       "gear": []
      }
     ]
    }
   ]
  },
  {
   "name": "Endurance",
   "ladders": [
    {
     "key": "cardio",
     "name": "Cardio",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Step jacks",
       "unit": "timed",
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Shadow boxing",
       "unit": "timed",
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Jog on the spot",
       "unit": "timed",
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "High knees",
       "unit": "timed",
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Jumping jacks",
       "unit": "30-s count",
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Mountain climbers",
       "unit": "30-s count",
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Burpees",
       "unit": "30-s count",
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Chest-to-floor burpees",
       "unit": "30-s count",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Tuck-jump burpees",
       "unit": "30-s count",
       "gear": []
      }
     ]
    },
    {
     "key": "power",
     "name": "Power",
     "steps": [
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Squat jump",
       "unit": "reps",
       "eachSide": false,
       "low": 6,
       "high": 20,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Explosive push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 4,
       "high": 12,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Clap push-up",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 12,
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Explosive pull-up",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 10,
       "gear": [
        "Fixed pull-up bar (not a doorway bar)"
       ]
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "High pull-up",
       "unit": "reps",
       "eachSide": false,
       "low": 2,
       "high": 6,
       "gear": [
        "Fixed pull-up bar (not a doorway bar)"
       ]
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Jumping muscle-up",
       "unit": "reps",
       "eachSide": false,
       "low": 2,
       "high": 8,
       "gear": [
        "Fixed pull-up bar (not a doorway bar)",
        "Step or box"
       ]
      },
      {
       "step": 12,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Muscle-up",
       "unit": "reps",
       "eachSide": false,
       "low": 1,
       "high": 5,
       "gear": [
        "Fixed pull-up bar (not a doorway bar)"
       ]
      }
     ]
    },
    {
     "key": "core",
     "name": "Core",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Incline plank",
       "unit": "seconds",
       "eachSide": false,
       "low": 30,
       "high": 90,
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Knee plank",
       "unit": "seconds",
       "eachSide": false,
       "low": 30,
       "high": 90,
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Forearm plank",
       "unit": "seconds",
       "eachSide": false,
       "low": 20,
       "high": 120,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Long-lever plank",
       "unit": "seconds",
       "eachSide": false,
       "low": 10,
       "high": 45,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Plank shoulder taps",
       "unit": "seconds",
       "eachSide": false,
       "low": 20,
       "high": 60,
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Body saw",
       "unit": "seconds",
       "eachSide": false,
       "low": 10,
       "high": 45,
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Tuck dragon flag",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 15,
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Dragon flag lowering",
       "unit": "reps",
       "eachSide": false,
       "low": 3,
       "high": 10,
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Dragon flag",
       "unit": "reps",
       "eachSide": false,
       "low": 2,
       "high": 8,
       "gear": []
      },
      {
       "step": 12,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Standing rollout, lowering",
       "unit": "reps",
       "eachSide": false,
       "low": 2,
       "high": 8,
       "gear": [
        "Ab wheel"
       ]
      },
      {
       "step": 13,
       "quality": "Artifact",
       "colour": "gold",
       "move": "Standing rollout",
       "unit": "reps",
       "eachSide": false,
       "low": 1,
       "high": 5,
       "gear": [
        "Ab wheel"
       ]
      }
     ]
    },
    {
     "key": "side",
     "name": "Side core",
     "steps": [
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Side plank on the knees",
       "unit": "seconds",
       "eachSide": true,
       "low": 20,
       "high": 90,
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Side plank",
       "unit": "seconds",
       "eachSide": true,
       "low": 20,
       "high": 60,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Copenhagen side plank",
       "unit": "seconds",
       "eachSide": true,
       "low": 10,
       "high": 60,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Long-lever Copenhagen",
       "unit": "seconds",
       "eachSide": true,
       "low": 10,
       "high": 40,
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Copenhagen raises",
       "unit": "reps",
       "eachSide": true,
       "low": 5,
       "high": 15,
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Tuck flag",
       "unit": "seconds",
       "eachSide": true,
       "low": 3,
       "high": 25,
       "gear": [
        "A pole outdoors (a steel post fixed in the ground)"
       ]
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "One-leg flag",
       "unit": "seconds",
       "eachSide": true,
       "low": 3,
       "high": 20,
       "gear": [
        "A pole outdoors (a steel post fixed in the ground)"
       ]
      },
      {
       "step": 12,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Straddle flag",
       "unit": "seconds",
       "eachSide": true,
       "low": 3,
       "high": 15,
       "gear": [
        "A pole outdoors (a steel post fixed in the ground)"
       ]
      },
      {
       "step": 13,
       "quality": "Artifact",
       "colour": "gold",
       "move": "Human flag",
       "unit": "seconds",
       "eachSide": true,
       "low": 2,
       "high": 7,
       "gear": [
        "A pole outdoors (a steel post fixed in the ground)"
       ]
      }
     ]
    },
    {
     "key": "lsit",
     "name": "L-sit",
     "steps": [
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Foot-supported L-sit",
       "unit": "seconds",
       "eachSide": false,
       "low": 20,
       "high": 60,
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Tuck L-sit, one foot down",
       "unit": "seconds",
       "eachSide": true,
       "low": 10,
       "high": 45,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Tuck L-sit",
       "unit": "seconds",
       "eachSide": false,
       "low": 5,
       "high": 60,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "One-leg L-sit",
       "unit": "seconds",
       "eachSide": true,
       "low": 10,
       "high": 60,
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Floor L-sit",
       "unit": "seconds",
       "eachSide": false,
       "low": 5,
       "high": 45,
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Tuck V-sit",
       "unit": "seconds",
       "eachSide": false,
       "low": 5,
       "high": 30,
       "gear": []
      },
      {
       "step": 12,
       "quality": "Legendary",
       "colour": "orange",
       "move": "V-sit",
       "unit": "seconds",
       "eachSide": false,
       "low": 3,
       "high": 15,
       "gear": []
      }
     ]
    },
    {
     "key": "wallsit",
     "name": "Wall sit",
     "steps": [
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Wall sit, quarter",
       "unit": "seconds",
       "eachSide": false,
       "low": 45,
       "high": 150,
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Wall sit, deep",
       "unit": "seconds",
       "eachSide": false,
       "low": 40,
       "high": 120,
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Wall sit, thighs level",
       "unit": "seconds",
       "eachSide": false,
       "low": 30,
       "high": 180,
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Single-leg wall sit, 105 degrees",
       "unit": "seconds",
       "eachSide": true,
       "low": 15,
       "high": 75,
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Single-leg wall sit, 90 degrees",
       "unit": "seconds",
       "eachSide": true,
       "low": 20,
       "high": 90,
       "gear": []
      }
     ]
    }
   ]
  },
  {
   "name": "Flexibility",
   "ladders": [
    {
     "key": "frontsplit",
     "name": "Front split",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Standing quad stretch",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "High lunge",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Pyramid",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Front split prep",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Low front split",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Front split",
       "unit": "goal pose",
       "gear": []
      }
     ]
    },
    {
     "key": "midsplit",
     "name": "Middle split",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Butterfly on the bed",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Side lunge stretch",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Wide-leg fold",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Seated straddle fold",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Pancake",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Middle split",
       "unit": "goal pose",
       "gear": []
      }
     ]
    },
    {
     "key": "pike",
     "name": "Pike",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Chair hamstring stretch",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Standing forward fold",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Big toe fold",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Seated forward fold",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Forehead to knees fold",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Pike fold",
       "unit": "goal pose",
       "gear": []
      }
     ]
    },
    {
     "key": "ankle",
     "name": "Ankles and squat",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Calf stretch at the wall",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Deep squat at the desk",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Deep squat",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Feet-together squat",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Bound squat",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Bound squat twist",
       "unit": "goal pose",
       "gear": []
      }
     ]
    },
    {
     "key": "backbend",
     "name": "Backbend",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Wall angels",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 2,
       "quality": "Starter",
       "colour": "grey",
       "move": "Standing backbend",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 4,
       "quality": "Common",
       "colour": "white",
       "move": "Wheel, hands on the bed",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 6,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Wheel",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Wall walk to wheel",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Stand-to-stand wheel",
       "unit": "goal pose",
       "gear": []
      }
     ]
    },
    {
     "key": "twist",
     "name": "Twist",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Chair twist",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Twisted chair pose",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Twisted triangle",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Bound seated twist",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Bound lunge twist",
       "unit": "goal pose",
       "gear": []
      }
     ]
    },
    {
     "key": "balance",
     "name": "Balance",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Tree pose",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Eagle",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 5,
       "quality": "Uncommon",
       "colour": "green",
       "move": "Warrior III",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 7,
       "quality": "Rare",
       "colour": "blue",
       "move": "Tree pose, eyes closed",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 9,
       "quality": "Epic",
       "colour": "purple",
       "move": "Standing big toe hold",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Dancer",
       "unit": "goal pose",
       "gear": []
      }
     ]
    },
    {
     "key": "armbalance",
     "name": "Arm balance",
     "steps": [
      {
       "step": 1,
       "quality": "Starter",
       "colour": "grey",
       "move": "Wrist lean at the desk",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 3,
       "quality": "Common",
       "colour": "white",
       "move": "Crow prep",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 8,
       "quality": "Rare",
       "colour": "blue",
       "move": "Crow",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 10,
       "quality": "Epic",
       "colour": "purple",
       "move": "Side crow",
       "unit": "goal pose",
       "gear": []
      },
      {
       "step": 11,
       "quality": "Legendary",
       "colour": "orange",
       "move": "Flying splits",
       "unit": "goal pose",
       "gear": []
      }
     ]
    }
   ]
  }
 ]
}