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C'est cet alignement qui est l'enjeu, pas l'effort.","reps":"10 de chaque côté","setting":"both","prepRoles":["activation","stability","therapeutic"],"prepIntensity":"moderate","trainingValue":4,"painSupport":["genou"],"prepFocus":["knee-control","glutes"]},{"id":"cib-lombaires-genoux-poitrine","name":"Genoux sur poitrine","category":"ciblé","muscles":["core","dos"],"objectives":["reprise","mobilite"],"contraindications":[],"durationSeconds":30,"equipment":"aucun","therapeutic":"bas-du-dos","description":"Allongé sur le dos, ramenez les deux genoux sur la poitrine et serrez-les avec les bras. Bercement doux si nécessaire. Décompression immédiate des vertèbres lombaires — à faire en premier avant tout exercice si douleur le matin.","reps":"30 secondes","setting":"home","prepRoles":["mobility","therapeutic"],"prepIntensity":"soft","trainingValue":1,"painSupport":["bas-du-dos"],"prepFocus":["lumbar"]},{"id":"cib-lombaires-hip-thrust-pdc","name":"Pont au sol une jambe","category":"ciblé","muscles":["fessiers","dos"],"objectives":["force","hypertrophie","reprise"],"contraindications":["hanches"],"durationSeconds":40,"equipment":"aucun","therapeutic":"bas-du-dos","description":"Allongé sur le dos, épaules au sol, un pied planté et l'autre jambe tendue. Poussez le bassin vers le haut en contractant fort le fessier. Réactive la chaîne postérieure sans banc ni charge.","reps":"10 de chaque côté","setting":"both","prepRoles":["activation","posterior-chain","therapeutic"],"prepIntensity":"moderate","trainingValue":4,"painSupport":["bas-du-dos"],"prepFocus":["glutes","lumbar"]},{"id":"cib-lombaires-extension-banc","name":"Extensions lombaires sur banc","category":"ciblé","muscles":["dos","fessiers"],"objectives":["force","hypertrophie","reprise"],"contraindications":["hanches"],"durationSeconds":40,"equipment":"aucun","therapeutic":"bas-du-dos","description":"Banc à lombaires, poids du corps uniquement. Montez jusqu'à l'alignement dos-hanches, sans hyperextension ni charge ajoutée. Chauffe progressive des érecteurs avant de charger le bas du dos.","reps":"12-15 reps lentes","fallback":"Hip thrust au sol une jambe : un pied planté, l'autre jambe tendue, montez le bassin en contractant fessier et bas du dos.","setting":"gym","prepRoles":["activation","posterior-chain","therapeutic"],"prepIntensity":"moderate","trainingValue":5,"painSupport":["bas-du-dos"],"prepFocus":["lumbar","glutes"]},{"id":"cib-hanches-fire-hydrant","name":"Ouverture de hanche à quatre pattes","category":"ciblé","muscles":["fessiers","jambes"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":["poignets"],"durationSeconds":35,"equipment":"aucun","therapeutic":"hanches","description":"À quatre pattes, genoux à 90°. Ouvrez un genou sur le côté en gardant le bassin immobile, puis redescendez lentement. Bon réveil de hanche et fessier moyen avant squat, presse ou fentes.","reps":"12 de chaque côté","setting":"both","prepRoles":["activation","stability","therapeutic"],"prepIntensity":"moderate","trainingValue":4,"painSupport":["hanches"],"prepFocus":["hip","glutes"]},{"id":"cib-hanches-essuie-glace","name":"Essuie-glaces hanches (allongé)","category":"ciblé","muscles":["fessiers","jambes"],"objectives":["reprise","mobilite"],"contraindications":[],"durationSeconds":30,"equipment":"aucun","therapeutic":"hanches","description":"Assis au sol, genoux fléchis, pieds à largeur d'épaules. Faites basculer les deux genoux ensemble vers la droite puis vers la gauche. Travaille les rotations internes et externes de hanche en décharge.","reps":"8 de chaque côté","setting":"home","prepRoles":["mobility","therapeutic"],"prepIntensity":"soft","trainingValue":2,"painSupport":["hanches"],"prepFocus":["hip"]},{"id":"cib-hanches-fente-rotation","name":"Fente basse avec ouverture du buste","category":"ciblé","muscles":["jambes","fessiers","core"],"objectives":["force","mobilite"],"contraindications":["genou","bas-du-dos"],"durationSeconds":40,"equipment":"aucun","therapeutic":"hanches","description":"En fente basse, genou arrière au sol. Posez une main près du pied avant et ouvrez l'autre bras vers le plafond en tournant le buste. Ouvre hanche et haut du dos en même temps.","reps":"8 de chaque côté","setting":"both","prepRoles":["mobility","therapeutic"],"prepIntensity":"moderate","trainingValue":3,"painSupport":["hanches"],"prepFocus":["hip","thoracic"]},{"id":"cib-poignets-etire-extenseurs","name":"Étirement des extenseurs du poignet","category":"ciblé","muscles":["bras"],"objectives":["reprise","mobilite"],"contraindications":[],"durationSeconds":30,"equipment":"aucun","therapeutic":"poignets","description":"Bras tendu devant vous, paume vers le sol. De l'autre main, abaissez doucement les doigts vers le sol pour étirer les extenseurs de l'avant-bras. Essentiel si douleur en appui (pompes, développé).","reps":"20 secondes par côté","setting":"both","prepRoles":["mobility","therapeutic"],"prepIntensity":"soft","trainingValue":2,"painSupport":["poignets"],"prepFocus":["wrist-forearm"]},{"id":"cib-poignets-etire-flechisseurs","name":"Étirement des fléchisseurs du poignet","category":"ciblé","muscles":["bras"],"objectives":["reprise","mobilite"],"contraindications":[],"durationSeconds":30,"equipment":"aucun","therapeutic":"poignets","description":"Bras tendu, paume vers le plafond. Tirez doucement les doigts vers vous avec l'autre main pour étirer les fléchisseurs. Complémentaire de l'étirement extenseurs — faites les deux.","reps":"20 secondes par côté","setting":"both","prepRoles":["mobility","therapeutic"],"prepIntensity":"soft","trainingValue":2,"painSupport":["poignets"],"prepFocus":["wrist-forearm"]},{"id":"cib-poignets-activation-progressive","name":"Mise en charge progressive des poignets","category":"ciblé","muscles":["bras"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":[],"durationSeconds":30,"equipment":"aucun","therapeutic":"poignets","description":"En appui sur les mains à quatre pattes, transférez doucement le poids vers l'avant et sur les côtés. Augmentez l'angle à votre tolérance. Prépare les poignets au travail en appui.","reps":"30 secondes","setting":"both","prepRoles":["activation","therapeutic"],"prepIntensity":"moderate","trainingValue":3,"painSupport":["poignets"],"prepFocus":["wrist-forearm"]},{"id":"cib-coudes-etire-triceps","name":"Étirement du triceps brachial","category":"ciblé","muscles":["bras"],"objectives":["reprise","mobilite"],"contraindications":["epaule"],"durationSeconds":30,"equipment":"aucun","therapeutic":"coudes","description":"Levez un bras et fléchissez le coude pour amener la main dans le dos. De l'autre main, poussez doucement le coude vers l'arrière de la tête. Étire le triceps et décompresse la capsule postérieure du coude.","reps":"20 secondes par côté","setting":"both","prepRoles":["mobility","therapeutic"],"prepIntensity":"soft","trainingValue":2,"painSupport":["coudes"],"prepFocus":["elbow-tendon"]},{"id":"cib-coudes-pronation-supination","name":"Pronation-supination de l'avant-bras","category":"ciblé","muscles":["bras"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":[],"durationSeconds":30,"equipment":"aucun","therapeutic":"coudes","description":"Coude fléchi à 90°, collé au flanc. Tournez lentement la paume vers le haut (supination) puis vers le bas (pronation). Mobilise l'articulation radio-ulnaire et prépare les tendons du coude.","reps":"10 dans chaque sens","setting":"both","prepRoles":["mobility","activation","therapeutic"],"prepIntensity":"soft","trainingValue":3,"painSupport":["coudes"],"prepFocus":["elbow-tendon","wrist-forearm"]},{"id":"cib-chevilles-montees-pointe","name":"Montées sur la pointe des pieds","category":"ciblé","muscles":["jambes"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":[],"durationSeconds":35,"equipment":"aucun","therapeutic":"chevilles","description":"Debout, pieds parallèles. Montez lentement sur la pointe des pieds, tenez 2 secondes, redescendez sous contrôle. Renforce les muscles de la cheville et améliore la proprioception avant tout travail de jambes.","reps":"15 reps","setting":"both","prepRoles":["activation","stability","therapeutic"],"prepIntensity":"moderate","trainingValue":3,"painSupport":["chevilles"],"prepFocus":["ankle"]},{"id":"cib-chevilles-etire-mollet","name":"Étirement du mollet au mur","category":"ciblé","muscles":["jambes"],"objectives":["reprise","mobilite"],"contraindications":[],"durationSeconds":30,"equipment":"aucun","therapeutic":"chevilles","description":"Mains au mur, pied arrière tendu, talon au sol. Avancez le bassin vers le mur pour étirer le mollet. Fléchissez légèrement le genou arrière pour cibler le soléaire. Changez de jambe.","reps":"20 secondes par côté","setting":"both","prepRoles":["mobility","therapeutic"],"prepIntensity":"soft","trainingValue":2,"painSupport":["chevilles"],"prepFocus":["ankle"]}]}