workout/2-legs.csv

@@ -1,11 +1,11 @@
 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),-,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),-,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,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,,"Relieve strength for tap, swing, and rise-and-fall footwork",,New addition,
+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,