id: strength.light
name: Light Strength / Maintenance
sport: strength
type: strength
category: maintenance

params:
  duration:
    type: int
    required: true
    default: 20
    min: 15
    max: 30
    description: Duration in minutes

structure:
  warmup:
    - type: warmup
      name: Light activation
      duration: 3min
      description: "Gentle movement, no impact"
  main:
    - type: work
      name: Maintenance circuit
      duration: "${duration - 8}min"
      description: "2 sets x 8-10 reps, light weight"
      exercises:
        - "Bodyweight squats x 10"
        - "Push-ups x 8"
        - "Lunges x 6 each leg"
        - "Plank x 30s"
        - "Hip bridges x 10"
        - "Bird dog x 8 each side"
  cooldown:
    - type: cooldown
      name: Light stretching
      duration: 5min

humanReadable: |
  LIGHT STRENGTH - ${duration} minutes

  WARM-UP: 3 min
  - Gentle movement
  - Light dynamic stretches

  MAINTENANCE CIRCUIT (2 rounds):
  - Bodyweight squats x 10
  - Push-ups x 8
  - Lunges x 6 each leg
  - Plank x 30s
  - Hip bridges x 10
  - Bird dog x 8 each side

  COOL-DOWN: 5 min light stretching

  NOTES:
  - For taper weeks or recovery periods
  - Maintain movement patterns without fatigue
  - Perfect for race week
  - Keep effort low, focus on activation