{
  "packVersion": "2026.10",
  "label": "Foundation",
  "releasedAt": "2026-10-01",
  "nextScheduled": "2027-04-01",
  "changelog": [
    {
      "version": "2026.10",
      "date": "2026-10-01",
      "title": "Foundation release",
      "items": [
        "Baseline training library published (core, mobility, breathing)",
        "Adaptive dosing engine v1: progress, hold and deload logic",
        "Six goal tracks with different block orderings",
        "Local-first session logging and progress analytics"
      ]
    }
  ],
  "education": [
    { "q": "How do I find my pelvic floor?", "a": "Imagine stopping wind and urine at the same time. That is the lift. Now soften it by about 40% — that is your working effort, not a maximum squeeze." },
    { "q": "How hard should the squeeze be?", "a": "Around 60% for holds. Maximum effort teaches the muscle to stay tight, which causes its own symptoms." },
    { "q": "Should I hold my breath?", "a": "No. Breathe normally through every rep, or the pressure goes down instead of lifting." },
    { "q": "Why is release in the program?", "a": "A pelvic floor that cannot fully let go cannot lift well either. Release is trained deliberately." },
    { "q": "When should I train?", "a": "Same time each day is what makes it stick. Most people pair it with a morning or evening routine." }
  ],
  "library": {
    "breathing": [
      { "id": "b360", "name": "360° breath", "cue": "Breathe into the ribs, sides and back. Feel the pelvic floor soften on the exhale.", "tip": "Hands on the lower ribs so you can feel them widen." },
      { "id": "bcroc", "name": "Crocodile breath", "cue": "Face down, hands stacked under the forehead. Ribs expand into the floor.", "tip": "Great before holds — it down-regulates the nervous system." },
      { "id": "blong", "name": "Exhale-lengthening", "cue": "Inhale 4, exhale 8 through pursed lips.", "tip": "The long exhale is what lifts the pelvic floor, not a squeeze." },
      { "id": "bhappy", "name": "Happy-baby release", "cue": "On your back, knees wide, feet in the hands. Breathe into the pelvic bowl.", "tip": "Only if comfortable — never force range." }
    ],
    "core": [
      { "id": "deadbug", "name": "Dead bug", "cue": "Low back flat, ribs down. Extend one leg at a time, exhaling as you go.", "tip": "Stop the moment the lower back arches." },
      { "id": "birddog", "name": "Bird dog", "cue": "On all fours, extend opposite arm and leg. Keep hips level.", "tip": "Reach long rather than lifting high." },
      { "id": "bridge", "name": "Glute bridge", "cue": "Feet hip-width, peel the spine up, exhale at the top.", "tip": "Squeeze glutes, not the pelvic floor at maximum." },
      { "id": "march", "name": "Seated marching", "cue": "Tall spine, lift one knee at a time without rocking the pelvis.", "tip": "Perfect first core drill postpartum." },
      { "id": "sideplank", "name": "Side plank (knees bent)", "cue": "Elbow under shoulder, hips forward, breathe.", "tip": "Shorten the lever if the ribs flare." },
      { "id": "clam", "name": "Clamshell", "cue": "Hips stacked, open the top knee, pelvis stays still.", "tip": "Abductors support pelvic floor function in walking." }
    ],
    "mobility": [
      { "id": "hipflex", "name": "Half-kneeling hip flexor", "cue": "Tuck the pelvis under, squeeze the back glute, then breathe.", "tip": "The pelvic tuck matters more than the stretch depth." },
      { "id": "thoracic", "name": "Thoracic opener", "cue": "Side-lying, arm sweeps open. Follow the hand with your eyes.", "tip": "Rib mobility takes load off the pelvic floor." },
      { "id": "adductor", "name": "Adductor rockback", "cue": "All fours, one leg wide, rock back and forth slowly.", "tip": "Inner thigh tension is often part of pelvic pain." },
      { "id": "catcow", "name": "Cat–cow", "cue": "Move segment by segment with the breath.", "tip": "Use it as a warm-up or a reset between sets." },
      { "id": "childs", "name": "Child's pose with breath", "cue": "Knees wide, hips back, breathe into the back.", "tip": "Stop if the knees complain." },
      { "id": "ankle", "name": "Ankle mobility drill", "cue": "Knee over toe, heel down, 10 slow rocks per side.", "tip": "Better ankle range drops impact load up the chain." }
    ]
  }
}