Restructure into a three-tab app with Progress, goals, and Meditation

The UX redesign's first landing (spec in UX-REDESIGN.md): ContentView becomes a Today / Progress / Settings TabView, "Routine" replaces "Split" in every user-facing string and view name (code-level types keep their names), and workout starting moves to shared WorkoutStarter / StartedWorkoutNavigator plumbing. - New Progress tab: weekly goal streaks, workout trends, per-exercise weight progression, achievements, and the full history list (WorkoutLogsView -> WorkoutHistoryView). - Goals: stable categories workouts roll up to, managed from Settings. - New Meditation exercise + starter routine; timed sits record to Apple Health as Mind & Body sessions. Claude-Session: https://claude.ai/code/session_012qw2itfzKyEJ1HpsFt8Ex4
2026-07-11 07:53:01 -04:00
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+# Meditation
+
+Sit tall with the legs crossed, rest the hands on the knees, and follow the
+breath. A timed stillness practice that lowers stress, settles the nervous
+system, and closes a session — or a day — with focus.
+
+- **Category:** Mindfulness
+- **Type:** Seated meditation (timed hold)
+- **Targets:** Breath, focus, posture
+- **Prescription:** Sit 5–10 min, attention on the breath, returning to it whenever the mind wanders
+- **Defaults:** 1 × 300 s
+
+## Setup
+
+Sit on the floor (or a cushion) with the legs crossed — lotus, half-lotus, or a
+simple cross, whatever the hips allow. Stack the spine tall, rest the hands on
+the knees, and soften the gaze or close the eyes.
+
+## Execution
+
+1. Lengthen up through the crown of the head, letting the shoulders drop.
+2. Breathe slowly through the nose — a long inhale, a longer exhale.
+3. Rest the attention on the breath moving in and out.
+4. When the mind wanders, notice it without judgment and return to the breath.
+
+## Cues
+
+- Sit on the front edge of a cushion to tilt the pelvis and free the spine.
+- Let the breath deepen on its own — observe it rather than forcing it.
+- Keep the face, jaw, and hands soft; effort lives only in the tall spine.
+
+## Common Mistakes
+
+- Slumping through the lower back as the sit goes on.
+- Chasing every thought instead of letting it pass.
+- Straining into a full lotus the hips aren't ready for — a simple cross works.
+
+## Progression
+
+A few minutes seated comfortably → longer sits with a steady tall spine →
+half-lotus or full lotus as hip mobility allows.
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+{
+  "name": "Meditation",
+  "primary": 1,
+  "camera": {"yaw": 45},
+  "working": ["spine"],
+  "frames": [
+    {
+      "hold": 1.2, "tween": 2.6,
+      "root": {"pos": [160, 143], "pitch": 2},
+      "spine": [6, 2],
+      "neck": 4, "head": -8,
+      "shoulder_r": {"flexion": 30, "abduction": 8, "rotation": -25}, "elbow_r": 100,
+      "shoulder_l": {"flexion": 30, "abduction": 8, "rotation": -25}, "elbow_l": 100,
+      "hip_r": {"flexion": 88, "abduction": 45, "rotation": 50}, "knee_r": 146, "ankle_r": 0,
+      "hip_l": {"flexion": 88, "abduction": 45, "rotation": 50}, "knee_l": 146, "ankle_l": 0,
+      "pins": {"hand_r": [174, 95], "hand_l": [176, 96]}
+    },
+    {
+      "hold": 0.8, "tween": 2.8,
+      "root": {"pos": [160, 142], "pitch": 1},
+      "spine": [3, -2],
+      "neck": 2, "head": -6,
+      "shoulder_r": {"flexion": 33, "abduction": 8, "rotation": -25}, "elbow_r": 96,
+      "shoulder_l": {"flexion": 33, "abduction": 8, "rotation": -25}, "elbow_l": 96,
+      "hip_r": {"flexion": 88, "abduction": 45, "rotation": 50}, "knee_r": 146, "ankle_r": 0,
+      "hip_l": {"flexion": 88, "abduction": 45, "rotation": 50}, "knee_l": 146, "ankle_l": 0,
+      "pins": {"hand_r": [174, 93], "hand_l": [176, 94]}
+    }
+  ]
+}