[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-sled-prowler-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":55,"createdAt":129,"updatedAt":130},"5a526934-91a6-5359-806c-398fba86aadd","Sled \u002F Prowler Station","sled-prowler-station","A weighted sled pushed, pulled, or dragged along the floor. Delivers brutal leg and conditioning work with zero eccentric component, minimizing soreness.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fsled-prowler-station\u002Fimages\u002Fsled-prowler-station_1.webp",[8],null,false,[13,19,25,31,37,43,49],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"f419ce35-70f4-5c23-8ca1-b70dc1f6037a","calves","Calves",80,"routine.filters.calves",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",[56,78,95,112],{"id":57,"slug":58,"imageUrl":59,"name":60,"description":61,"popularity":62,"aliases":63,"localeName":10,"isCompound":64,"loggingTypes":65,"createdByUserId":10,"isFavorited":11,"primaryCategory":68,"categories":69,"videos":74,"lastSessionSets":75,"createdAt":76,"updatedAt":77},"15b3a3c6-c8ed-5064-b69d-835b76674741","sled-push","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsled-push\u002Fimages\u002Fsled-push_1.webp","Sled Push","Load the sled evenly and clear a straight lane with a non-slip surface. Grip the uprights at a height that lets you lean forward as one braced line, then drive the ground backward with short, forceful steps. Keep pushing continuously without allowing the hips to rise far above the shoulders or the feet to cross. Low handles create a more demanding torso angle, while high handles usually permit faster steps. Surface friction changes difficulty substantially, so progress load or distance based on the actual lane. Stop before posture or foot placement becomes uncontrolled.",50,"prowler sprint",true,[66,67],"weight_reps","time",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[70,71,72,73],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[],[],"2026-05-09T00:28:07.210+00:00","2026-08-07T11:03:38.665+00:00",{"id":79,"slug":80,"imageUrl":81,"name":82,"description":83,"popularity":84,"aliases":85,"localeName":10,"isCompound":64,"loggingTypes":86,"createdByUserId":10,"isFavorited":11,"primaryCategory":87,"categories":88,"videos":91,"lastSessionSets":92,"createdAt":93,"updatedAt":94},"e2dd6eef-b283-59ea-9bd3-38ab48b74bd5","sled-pull-backward-drag","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsled-pull-backward-drag\u002Fimages\u002Fsled-pull-backward-drag_1.webp","Sled Pull (Backward Drag)","Attach straps securely to the sled and clear the path behind you. Face the sled, hold the straps with straight arms, and step back until they are taut. Sit slightly into your hips and walk backward with short steps, placing each foot deliberately and keeping your knees aligned with your toes. Maintain steady tension rather than jerking the sled or leaning so far back that you lose balance. Check behind you frequently or use a spotter on a busy lane. Reduce load before shortening the stride excessively; surface friction can make the same sled feel very different between sessions.",30,"reverse",[66,67],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[89,90],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[],[],"2026-05-09T00:28:07.219+00:00","2026-08-07T11:03:38.673+00:00",{"id":96,"slug":97,"imageUrl":98,"name":99,"description":100,"popularity":84,"aliases":101,"localeName":10,"isCompound":64,"loggingTypes":102,"createdByUserId":10,"isFavorited":11,"primaryCategory":103,"categories":104,"videos":108,"lastSessionSets":109,"createdAt":110,"updatedAt":111},"a5b4c6f3-4c54-56d5-93e5-d9278013165a","sled-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsled-row\u002Fimages\u002Fsled-row_1.webp","Sled Row","Attach a long rope or strap securely to the sled and extend it fully along a clear lane. Take a stable staggered or hip-width stance, hinge slightly, and brace before pulling. Draw the rope toward you hand over hand, keeping it organized beside your feet so you cannot step into a loop. Let the shoulders reach naturally, then pull with the elbow while resisting trunk rotation and sudden jerks. Use a lighter load if every pull moves only a few centimeters. Reset the sled and rope between efforts rather than walking backward while tangled in slack.","rope pull",[66,67],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[105,106,107],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:07.226+00:00","2026-08-07T11:03:38.682+00:00",{"id":113,"slug":114,"imageUrl":115,"name":116,"description":117,"popularity":84,"aliases":118,"localeName":10,"isCompound":64,"loggingTypes":119,"createdByUserId":10,"isFavorited":11,"primaryCategory":120,"categories":121,"videos":125,"lastSessionSets":126,"createdAt":127,"updatedAt":128},"8baa5bf5-1a60-5988-adca-e14754c1aa16","sled-drag-forward","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsled-drag-forward\u002Fimages\u002Fsled-drag-forward_1.webp","Sled Drag (Forward)","Connect a harness or waist belt to the sled with a secure strap and clear the lane ahead. Walk forward until the strap is taut, then lean slightly from the ankles and drive with steady, purposeful steps. Keep your torso braced, hips level, and feet pointing in your chosen direction rather than letting the sled twist you. Avoid wrapping a loose strap around your hands or using an attachment that presses across the neck. Longer, lighter drags suit sustained work, while heavier loads shorten the stride; change one variable at a time and account for large differences in surface friction.","pull",[66,67],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[122,123,124],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[],[],"2026-05-09T00:28:07.234+00:00","2026-08-07T11:03:38.691+00:00","2026-05-09T00:28:07.719+00:00","2026-06-05T00:31:50.363+00:00"]