[{"id":"1","name":"Heel Slides","difficulty":"Easy","duration_seconds":"120","target_reps":"10","sets":"3","video_url":"https:\/\/www.youtube.com\/watch?v=ODSjM-uCIwk","created_at":"2026-02-22 00:43:26","instructions":["Lie on your back with legs straight.","Slowly slide your heel towards your buttocks.","Hold for 5 seconds.","Slide heel back down."]},{"id":"2","name":"Quad Sets","difficulty":"Easy","duration_seconds":"120","target_reps":"10","sets":"3","video_url":"https:\/\/www.youtube.com\/watch?v=I80-_5FjJJc","created_at":"2026-02-22 00:43:26","instructions":["Lie on your back with legs straight.","Tighten your thigh muscle pushing knee down.","Hold for 5 seconds.","Relax."]},{"id":"3","name":"Straight Leg Raises","difficulty":"Medium","duration_seconds":"180","target_reps":"10","sets":"3","video_url":"https:\/\/www.youtube.com\/watch?v=QX7W5_Gzf2k","created_at":"2026-02-22 00:43:26","instructions":["Lie on your back, one leg bent, one straight.","Tighten thigh of straight leg and lift to height of bent knee.","Hold for 3 seconds.","Slowly lower."]},{"id":"4","name":"Ankle Pumps","difficulty":"Easy","duration_seconds":"120","target_reps":"15","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/Ankle%20pumps.mp4","created_at":"2026-02-22 01:20:13","instructions":["Lie on your back with legs straight.","Point your toes away from you.","Pull your toes toward your body.","Repeat slowly 15-20 times."]},{"id":"5","name":"Seated Knee Extension","difficulty":"Easy","duration_seconds":"180","target_reps":"10","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/seated%20knee%20extension.mp4","created_at":"2026-02-22 01:20:14","instructions":["Sit on a chair with feet flat on the floor.","Slowly straighten your operated leg.","Lift until the knee is fully straight.","Hold for 5 seconds, then lower slowly."]},{"id":"6","name":"Standing Hamstring Curls","difficulty":"Medium","duration_seconds":"180","target_reps":"10","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/harmstring%20curls.mp4","created_at":"2026-02-22 01:20:14","instructions":["Stand upright holding a chair for support.","Slowly bend your knee backward.","Lift your heel toward your buttocks.","Lower slowly to the starting position."]},{"id":"7","name":"Mini Squats (Supported)","difficulty":"Medium","duration_seconds":"240","target_reps":"10","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/Mini%20squats.mp4","created_at":"2026-02-22 01:20:14","instructions":["Stand holding a stable surface for support.","Keep feet shoulder-width apart.","Bend knees slightly (do not squat deeply).","Slowly return to standing position."]},{"id":"8","name":"Step-Ups","difficulty":"Hard","duration_seconds":"300","target_reps":"10","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/step-ups.mp4","created_at":"2026-02-22 01:20:14","instructions":["Stand in front of a low step.","Step up with the operated leg first.","Bring the other leg up to stand fully.","Step down slowly and repeat."]},{"id":"9","name":"Heel Raises","difficulty":"Easy","duration_seconds":"120","target_reps":"15","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/heel%20raises.mp4","created_at":"2026-02-22 01:20:14","instructions":["Stand holding a chair for balance.","Slowly rise onto your toes.","Keep knees straight while lifting.","Lower heels slowly back down."]},{"id":"11","name":"Single Leg Balance","difficulty":"Medium","duration_seconds":"300","target_reps":"10","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/Single%20leg%20balance.mp4","created_at":"2026-02-22 01:56:35","instructions":["Stand near a sturdy chair or wall for support.","Lift one foot off the ground, balancing on the other leg.","Keep your standing knee slightly bent (not locked).","Hold for 30 seconds, then switch legs.","Repeat 10 times for each leg."]},{"id":"12","name":"Walking","difficulty":"Medium","duration_seconds":"600","target_reps":"1","sets":"1","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/Walking.mp4","created_at":"2026-02-22 01:56:35","instructions":["Wear comfortable, supportive walking shoes.","Walk at a steady, comfortable pace on a flat surface.","Maintain upright posture and look ahead.","Continue for 10 minutes or as directed by your PT.","If you feel sharp pain, stop and rest."]},{"id":"13","name":"Sit and Stand Exercise","difficulty":"Medium","duration_seconds":"300","target_reps":"12","sets":"3","video_url":"http:\/\/180.235.121.245\/flexknee_ai\/backend_php\/videos\/sit%20and%20stand%20exercise.mp4","created_at":"2026-02-22 01:56:35","instructions":["Sit on a sturdy chair with feet flat on the floor.","Lean forward slightly and stand up using your legs.","Try not to use your hands for support if possible.","Slowly sit back down with control.","Complete 12 repetitions."]},{"id":"14","name":"Stationary Cycling","difficulty":"Medium","duration_seconds":"600","target_reps":"0","sets":"1","video_url":null,"created_at":"2026-04-08 17:33:18","instructions":["Adjust the seat height properly.","Start pedaling slowly.","Keep resistance low.","Continue for 5\u201310 minutes comfortably."]}]