feat: add workout tailored for dance

workout/0-push.csv

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+Day,Block,Superset Group,Exercise,Sets,Reps/Duration,Weight/Load,Dance Purpose,Notes,Source,
+Push,Warm-up (straight through, no rest),-,Wall Angels,2,8,,Shoulder mobility and posture for frame,,From Ivan's programming
+Push,Warm-up (straight through, no rest),-,Band Pull Aparts,2,10,,Rear delt activation for frame strength,,From Ivan's programming
+Push,Warm-up (straight through, no rest),-,T-Spine Rotations,2,8 each side,,Thoracic mobility for turns and dip/lean styling,,From Ivan's programming
+Push,Main Superset (alternate; rest 60s after each full round),A1,Smith Machine Bench Press,3,10,25 lbs each side (adjust as needed),Pushing strength and shoulder stability,Press from nipple line; squeeze shoulder blades; arch back; feet flat; keep wrist stacked,From Ivan's programming,
+Push,Main Superset (alternate; rest 60s after each full round),A2,Kettlebell Overhead Carry,3,30 sec each arm,10 lb kettlebell,Shoulder stability and posture under load for frame endurance,Rest happens naturally while switching arms,From Ivan's programming,
+Push,Power/Accessory Superset (alternate; rest 45s after each round),B1,Medicine Ball Sumo Squat to Overhead Press,3,30 sec on / 30 sec off,,Explosive full-body power and overhead stability,Explosive movement,From Ivan's programming,
+Push,Power/Accessory Superset (alternate; rest 45s after each round),B2,Wall Pushups (progress to standard pushups as able),3,12,,Chest/shoulder/triceps endurance,Progress to normal pushups over time,From Ivan's programming,
+Push,Core Finisher (alternate; minimal rest),C1,Plank,2,45 sec,,Core stability for posture and balance,,From Ivan's programming,
+Push,Core Finisher (alternate; minimal rest),C2,Deadbugs,2,20,,Core control and hip-shoulder dissociation,,From Ivan's programming,
+Push,Cool-down,-,Chest and shoulder doorway stretch,1,30 sec each side,,Recovery and mobility,,New addition,

workout/1-pull.csv

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+Day,Block,Superset Group,Exercise,Sets,Reps/Duration,Weight/Load,Dance Purpose,Notes,Source,
+Pull,Warm-up (straight through, no rest),-,Band Pull Aparts,2,10,,Rear delt and upper back activation,,From Ivan's programming
+Pull,Warm-up (straight through, no rest),-,Wall Angels,2,8,,Shoulder mobility and posture for frame,,From Ivan's programming
+Pull,Warm-up (straight through, no rest),-,T-Spine Rotations,2,8 each side,,Thoracic mobility for turns and frame rotation,,From Ivan's programming
+Pull,Main Superset (alternate; rest 60s after each round),A1,Smith Machine Bent Row,3,8,25 lbs each side (stay at same weight per Ivan's note),Back strength that holds frame connection during lead/follow,"Stand upright, squeeze shoulder blades; keep arms extended; press bar into thighs; hinge forward hips back until approx parallel to floor; brace core; row toward bottom sternum",From Ivan's programming,
+Pull,Main Superset (alternate; rest 60s after each round),A2,Windmill Toe Touches (medicine ball woodchopper),3,8 each side,,Rotational core power for spins and twisting movements,,From Ivan's programming,
+Pull,Accessory Superset (alternate; rest 45s after each round),B1,Single Arm Row,3,10 each arm,25 lb dumbbell,Unilateral back strength and anti-rotation control,Pause 2 seconds at top; pick a weight where 10 reps is challenging,From Ivan's programming,
+Pull,Accessory Superset (alternate; rest 45s after each round),B2,Crawl Side to Side,2,30 sec each direction,,Cross-body coordination and shoulder stability for partner connection,"On all fours, both legs bent; one arm and leg move together at a time",From Ivan's programming (5.csv),
+Pull,Core Finisher (single exercise),-,Bear Plank,2,Until failure,,Full-body core and shoulder stability,,From Ivan's programming,
+Pull,Cool-down,-,Lat stretch,1,30 sec each side,,Recovery and mobility,,New addition,

workout/2-legs.csv

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+Day,Block,Superset Group,Exercise,Sets,Reps/Duration,Weight/Load,Dance Purpose,Notes,Source,
+Legs,Warm-up (straight through, no rest),-,Deadbugs,2,20,,Core activation before loaded leg work,,From Ivan's programming
+Legs,Warm-up (straight through, no rest),-,Bodyweight Squats,2,10,,General leg activation,,From Ivan's programming
+Legs,Warm-up (straight through, no rest),-,Ankle Circles and Calf Raises,2,10 each,,Ankle mobility and prep for footwork/rise-and-fall,,New addition
+Legs,Main Superset (alternate; rest 60s after each round),A1,Kettlebell Sumo Squat,3,12,,Leg power and hip mobility for stability in turns and dips,"Keep hips back, chest up, arms close to body, get low without touching floor, knees don't pass toes",From Ivan's programming,
+Legs,Main Superset (alternate; rest 60s after each round),A2,Single Leg Hip Thrust (shoulder-elevated on bench),3,10 each leg,Dumbbell on hip as tolerated,Single-leg glute strength critical for weight transfer between steps,"Lay shoulder blades on bench, dumbbell on hip, opposite leg bent at 90 degrees, drive through planted heel","From Ivan (taught directly, 5.csv)",
+Legs,Accessory Superset (alternate; rest 45s after each round),B1,Split Squats (using rail for balance),3,12 each leg,,Unilateral leg strength and balance mirroring dance lunges and dips,Use rail as needed for balance,From Ivan's programming,
+Legs,Accessory Superset (alternate; rest 45s after each round),B2,Step Ups (bodyweight),3,12 each leg,,Single-leg balance and control at end range,"One foot on bench, drive up with opposite leg to 90 degrees at top; pause 1 second; don't tight-rope feet",From Ivan's programming,
+Legs,Dance-Specific Finisher (alternate; minimal rest),C1,Calf Raises,3,15,,"Releve strength for tap, swing, and rise-and-fall footwork",,New addition,
+Legs,Dance-Specific Finisher (alternate; minimal rest),C2,Backwards Walking on Treadmill,3,1 min,,Proprioception and control moving without watching your feet,Reach with toe and let heel collapse,From Ivan's programming,
+Legs,Cool-down,-,Hip flexor and calf stretch,1,30 sec each side,,Recovery and mobility,,New addition,