Add Foundation Milestones section to Levels page

- F1 (Foundation): Chair Sit-to-Stand, Wall Push-up, Farmer's Carry,
  Walk 500m. Standing only, no floor work, no gym.
- F2 (Moving): Air Squat (Partial), Incline Push-up, Standing Hip
  Hinge, Forearm Plank 30s, Walk 1km. Floor work introduced.
- F3 (Ready): Air Squat (Full), Knee Push-up, Dead Hang 15s,
  Forearm Plank 60s, Jog 1500m. Prepares for gym onboarding.
- Visual progression path F1 > F2 > F3 > Beginner
- Anchor link at /levels#foundations
- FAQ JSON-LD for Foundation Milestones
- Updated milestones.json and progressions.json to match
- All metric, no imperial units

Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>

Author: OneMuppet

data/milestones.json

@@ -1,13 +1,13 @@
 {
-  "version": "1.1.0",
-  "description": "Foundation Milestones are trackable micro-achievements within the Beginner level. They provide progress feedback for athletes who are below the OP Beginner benchmarks. Milestones are NOT levels -- they are pre-level markers that apps can use to show early progress. Estimated timelines assume a healthy but sedentary adult training 3x/week. For deconditioned, frail, or post-injury individuals, timelines may be 2-3x longer (ICFSR consensus: 3-5 months for meaningful functional improvement).",
+  "version": "1.2.0",
+  "description": "Foundation Milestones are trackable micro-achievements below the Beginner level. They provide progress feedback for athletes who are below the OP Beginner benchmarks. Milestones are NOT levels. They are pre-level markers that apps can use to show early progress. Estimated timelines assume a healthy but sedentary adult training 3x/week.",
   "milestones": [
     {
       "id": "F1",
       "name": "Foundation",
       "shortName": "F1",
       "color": "#86EFAC",
-      "description": "Can perform basic human movements safely. Ready to start a bodyweight exercise program.",
+      "description": "Can perform basic human movements safely. Standing movements only, no floor work. A chair and household items are all you need.",
       "estimatedWeeks": "1-2",
       "requirements": [
         {
@@ -24,44 +24,37 @@
           "criteria": { "type": "reps", "target": 10 },
           "description": "10 push-ups against a wall with full range of motion"
         },
-        {
-          "movement": "glute_bridge",
-          "name": "Glute Bridge",
-          "category": "pulling",
-          "criteria": { "type": "reps", "target": 10 },
-          "description": "10 glute bridges with full hip extension"
-        },
         {
           "movement": "farmers_carry_30s",
           "name": "Farmer's Carry",
-          "category": "gymnastics",
+          "category": "carrying",
           "criteria": { "type": "time", "target": 30, "unit": "seconds" },
-          "description": "Carry two heavy bags or water bottles (approx. 5kg each) while walking for 30 seconds"
+          "description": "Carry two heavy bags or water bottles while walking for 30 seconds"
         },
         {
-          "movement": "walk_1km",
-          "name": "Walk 1km",
+          "movement": "walk_500m",
+          "name": "Walk 500m",
           "category": "monostructural",
           "criteria": { "type": "completion" },
-          "description": "Walk 1 kilometer without stopping"
+          "description": "Walk 500 meters without stopping"
         }
       ],
-      "sources": ["rikli_jones_2013", "jones_rikli_1999", "nsca_essentials_2016", "bohannon_2019", "who_physical_activity_2020", "chodzko_zajko_2009"]
+      "sources": ["rikli_jones_2013", "jones_rikli_1999", "nsca_essentials_2016", "bohannon_2019", "who_physical_activity_2020"]
     },
     {
       "id": "F2",
       "name": "Moving",
       "shortName": "F2",
       "color": "#4ADE80",
-      "description": "Can perform bodyweight exercises with good form. Building functional capacity for daily activities and exercise.",
+      "description": "Can perform bodyweight exercises with good form. Floor work introduced, still no gym needed.",
       "estimatedWeeks": "2-4",
       "requirements": [
         {
           "movement": "air_squat_partial",
           "name": "Air Squat (Partial Depth)",
           "category": "squatting",
-          "criteria": { "type": "reps", "target": 20 },
-          "description": "20 bodyweight squats to approximately parallel"
+          "criteria": { "type": "reps", "target": 15 },
+          "description": "15 bodyweight squats to approximately parallel"
         },
         {
           "movement": "incline_push_up",
@@ -71,35 +64,35 @@
           "description": "10 push-ups with hands on a bench-height surface"
         },
         {
-          "movement": "hip_hinge_pvc",
-          "name": "Hip Hinge (Broomstick)",
+          "movement": "standing_hip_hinge",
+          "name": "Standing Hip Hinge",
           "category": "pulling",
           "criteria": { "type": "reps", "target": 10 },
-          "description": "10 hip hinges with broomstick along spine maintaining 3 points of contact"
+          "description": "10 bodyweight hip hinges with flat back, hands sliding down thighs to just below knee"
         },
         {
           "movement": "plank_30s",
-          "name": "Plank Hold",
-          "category": "bodyweight",
+          "name": "Forearm Plank",
+          "category": "core",
           "criteria": { "type": "time", "target": 30, "unit": "seconds" },
           "description": "Hold a forearm plank for 30 seconds with neutral spine"
         },
         {
-          "movement": "walk_run_intervals",
-          "name": "Walk/Run 800m",
+          "movement": "walk_1km",
+          "name": "Walk 1km",
           "category": "monostructural",
-          "criteria": { "type": "completion", "details": "800m of walk/run combination" },
-          "description": "Complete 800 meters of walking and running in any combination"
+          "criteria": { "type": "completion" },
+          "description": "Walk 1 kilometer without stopping"
         }
       ],
-      "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines", "fragala_2019"]
+      "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines"]
     },
     {
       "id": "F3",
       "name": "Ready",
       "shortName": "F3",
       "color": "#22C55E",
-      "description": "Movement quality and base fitness sufficient for structured training with equipment. Ready for gym onboarding and barbell introduction.",
+      "description": "Movement quality and base fitness sufficient for structured training. Ready for gym onboarding and barbell introduction.",
       "estimatedWeeks": "4-8",
       "requirements": [
         {
@@ -110,45 +103,35 @@
           "description": "20 bodyweight squats below parallel with good form"
         },
         {
-          "movement": "push_up_single",
-          "name": "Full Push-up",
+          "movement": "knee_push_up",
+          "name": "Knee Push-up",
           "category": "pressing",
-          "criteria": { "type": "reps", "target": 1 },
-          "description": "1 full push-up with chest to floor and full lockout"
+          "criteria": { "type": "reps", "target": 10 },
+          "description": "10 push-ups from knees with chest to floor and full lockout"
         },
         {
-          "movement": "rdl_bodyweight",
-          "name": "Romanian Deadlift (Bodyweight)",
+          "movement": "dead_hang_15s",
+          "name": "Dead Hang",
           "category": "pulling",
-          "criteria": { "type": "reps", "target": 10 },
-          "description": "10 bodyweight Romanian deadlifts with neutral spine"
+          "criteria": { "type": "time", "target": 15, "unit": "seconds" },
+          "description": "Hang from a bar for 15 seconds with straight arms"
         },
         {
-          "movement": "dead_hang_or_carry",
-          "name": "Dead Hang OR Farmer's Carry",
-          "category": "gymnastics",
-          "criteria": { "type": "either", "options": [
-            { "movement": "dead_hang_30s", "type": "time", "target": 30, "unit": "seconds" },
-            { "movement": "farmers_carry_60s", "type": "time", "target": 60, "unit": "seconds" }
-          ]},
-          "description": "Hang from a bar for 30 seconds, OR carry two heavy bags (approx. 8kg each) for 60 seconds"
+          "movement": "plank_60s",
+          "name": "Forearm Plank",
+          "category": "core",
+          "criteria": { "type": "time", "target": 60, "unit": "seconds" },
+          "description": "Hold a forearm plank for 60 seconds with neutral spine"
         },
         {
-          "movement": "run_mile_any_pace",
-          "name": "Run 1 Mile",
+          "movement": "jog_1500m",
+          "name": "Jog 1500m",
           "category": "monostructural",
           "criteria": { "type": "completion" },
-          "description": "Run 1 mile (1609m) without walking breaks, at any pace"
-        },
-        {
-          "movement": "plank_60s",
-          "name": "Plank Hold (60 Seconds)",
-          "category": "bodyweight",
-          "criteria": { "type": "time", "target": 60, "unit": "seconds" },
-          "description": "Hold a forearm plank for 60 seconds with neutral spine"
+          "description": "Jog 1500 meters without walking breaks, at any pace"
         }
       ],
-      "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines", "bohannon_2019", "runninglevel", "fragala_2019"]
+      "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines", "bohannon_2019"]
     }
   ]
 }

data/progressions.json

@@ -82,36 +82,26 @@
     {
       "targetMovement": "deadlift",
       "targetCategory": "pulling",
-      "description": "Hip hinge progression from floor-based glute activation through barbell deadlift pattern",
+      "description": "Hip hinge progression from standing bodyweight pattern through barbell deadlift",
       "steps": [
         {
           "step": 1,
-          "movement": "glute_bridge",
-          "name": "Glute Bridge",
-          "description": "Lying on back, feet flat on floor, drive hips to full extension. Foundational hip extension pattern used in lower back and post-pregnancy rehab.",
-          "equipment": "none",
-          "criteria": { "type": "reps", "target": 10 },
-          "milestone": "F1",
-          "sources": ["nsca_essentials_2016"]
-        },
-        {
-          "step": 2,
-          "movement": "hip_hinge_pvc",
-          "name": "Hip Hinge (PVC/Broomstick)",
-          "description": "Standing hip hinge with a PVC pipe or broomstick along the spine (contact at head, upper back, sacrum). Teaches neutral spine and hip-dominant movement.",
+          "movement": "standing_hip_hinge",
+          "name": "Standing Hip Hinge",
+          "description": "Standing bodyweight hip hinge with flat back, hands sliding down thighs to just below the knee. Teaches the hip-dominant movement pattern without any equipment.",
           "equipment": "none",
           "criteria": { "type": "reps", "target": 10 },
           "milestone": "F2",
           "sources": ["nsca_essentials_2016"]
         },
         {
-          "step": 3,
-          "movement": "rdl_bodyweight",
-          "name": "Romanian Deadlift (Bodyweight)",
-          "description": "Standing hip hinge with arms extended, lowering hands toward shins. No external load. Establishes the RDL pattern and hamstring flexibility.",
+          "step": 2,
+          "movement": "glute_bridge",
+          "name": "Glute Bridge",
+          "description": "Lying on back, feet flat on floor, drive hips to full extension. Reinforces hip extension pattern and glute activation.",
           "equipment": "none",
-          "criteria": { "type": "reps", "target": 10 },
-          "milestone": "F3",
+          "criteria": { "type": "reps", "target": 15 },
+          "milestone": null,
           "sources": ["nsca_essentials_2016"]
         },
         {
@@ -439,13 +429,13 @@
     {
       "targetMovement": "run_mile",
       "targetCategory": "monostructural",
-      "description": "Running progression from short walks through walk/run intervals to continuous running. More gradual than Couch to 5K, which has high dropout rates partly due to large progression jumps.",
+      "description": "Running progression from short walks through walk/run intervals to continuous jogging.",
       "steps": [
         {
           "step": 1,
-          "movement": "walk_10min",
-          "name": "Walk 10 Minutes Continuously",
-          "description": "Walk at any pace for 10 minutes without sitting down. The absolute starting point for sedentary adults. WHO and ACSM recommend replacing sedentary time with any activity as a first step.",
+          "movement": "walk_500m",
+          "name": "Walk 500m",
+          "description": "Walk 500 meters without stopping. The starting point for sedentary adults.",
           "equipment": "none",
           "criteria": { "type": "completion" },
           "milestone": "F1",
@@ -458,48 +448,28 @@
           "description": "Continuous walking for 1 kilometer at any pace (approximately 10-15 minutes). Baseline cardiovascular and musculoskeletal capacity.",
           "equipment": "none",
           "criteria": { "type": "completion" },
-          "milestone": "F1",
+          "milestone": "F2",
           "sources": ["who_physical_activity_2020"]
         },
         {
           "step": 3,
           "movement": "walk_run_intervals",
           "name": "Walk/Run Intervals",
-          "description": "Alternating 1 minute running with 2 minutes walking, repeated 8 times (24 minutes total). More gradual than Couch to 5K Week 1. Standard return-to-running protocol.",
+          "description": "Alternating 1 minute running with 2 minutes walking, repeated 8 times (24 minutes total). Standard return-to-running protocol.",
           "equipment": "none",
           "criteria": { "type": "completion", "details": "8 rounds of 1 min run / 2 min walk" },
-          "milestone": "F2",
+          "milestone": null,
           "sources": ["acsm_guidelines", "who_physical_activity_2020"]
         },
         {
           "step": 4,
-          "movement": "run_400m",
-          "name": "Run 400m Without Stopping",
-          "description": "Continuous running for 400 meters (one standard track lap) at any pace.",
-          "equipment": "none",
-          "criteria": { "type": "completion" },
-          "milestone": "F2",
-          "sources": ["acsm_guidelines"]
-        },
-        {
-          "step": 5,
-          "movement": "run_800m",
-          "name": "Run 800m Without Stopping",
-          "description": "Continuous running for 800 meters at any pace. A meaningful aerobic milestone for previously sedentary adults.",
+          "movement": "jog_1500m",
+          "name": "Jog 1500m",
+          "description": "Jog 1500 meters without walking breaks, at any pace. At this point the athlete has the aerobic base for structured training.",
           "equipment": "none",
           "criteria": { "type": "completion" },
           "milestone": "F3",
           "sources": ["acsm_guidelines"]
-        },
-        {
-          "step": 6,
-          "movement": "run_mile_any_pace",
-          "name": "Run 1 Mile (Any Pace)",
-          "description": "Continuous running for 1 mile (1609m) without walking breaks. At this point the athlete is ready for the timed OP benchmark.",
-          "equipment": "none",
-          "criteria": { "type": "completion" },
-          "milestone": "F3",
-          "sources": ["acsm_guidelines", "runninglevel"]
         }
       ]
     },