{
  "schemaVersion": "1.0.0",
  "exerciseSlug": "pallof-press",
  "assetId": "pallof-press-preview-shaos-v4",
  "role": "preview",
  "status": "approved",
  "version": "v4.0.0",
  "reviewedAt": "2026-09-03",
  "source": {
    "canonicalArtwork": "/assets/exercises/pallof-press/anatomy.webp",
    "sha256": "7ba0f5a4d71361e6edcf7846878c1d27c137974d996a9dfae7743cb70a943502"
  },
  "production": {
    "method": "Eight registered key poses assembled into a seamless press-and-return loop, with the rear shoulder girdle and both arms moving as one continuous chain against a fixed torso and foot anchor.",
    "highlightCue": "Illustrative ShaOS activation cue; not an EMG measurement.",
    "highlightLegend": {
      "scheme": "primary-secondary",
      "primary": { "label": "Primary muscles", "color": "#D97706", "muscles": ["Abs", "Side Abs"] },
      "secondary": { "label": "Secondary muscles", "color": "#8F969B", "muscles": ["Glutes", "Core"] }
    },
    "principle": "Keep a visible orange brace at the start, build through the press, peak during the full-extension hold, and ease through the controlled return."
  },
  "playback": { "width": 720, "height": 720, "durationSeconds": 6, "frameRate": 20, "muted": true, "loop": true },
  "files": {
    "preview": { "path": "preview.mp4", "mimeType": "video/mp4", "bytes": 280837, "sha256": "1acf4418ac91232de8fac1adbe51ae4c1f959fec773598fcaa0ce91788828c70" },
    "poster": { "path": "poster.webp", "mimeType": "image/webp", "bytes": 29400, "sha256": "0dc518bbafc12628c2c65e98796dd1378b4edd7521f6ba6d8874aaa8e269b5bb" }
  }
}