OpenProgression · OneMuppet · Feb 25, 2026 · Feb 24, 2026 · Feb 24, 2026 · Feb 25, 2026
diff --git a/README.md b/README.md
@@ -20,30 +20,30 @@
 
 ## What is OpenProgression?
 
-OpenProgression (OP) is a **free, open standard** for classifying athletic ability across functional fitness. It provides a common language for coaches, athletes, and software to describe fitness levels — from first-day beginner to elite competitor.
+OpenProgression (OP) is a **free, open standard** for classifying athletic ability across functional fitness. It provides a common language for coaches, athletes, and software to describe fitness levels -- from first-day beginner to elite competitor.
 
 <table>
 <tr>
 <td>
 
-**Open** — Free to use, implement, and contribute to
+**Open** -- Free to use, implement, and contribute to
 
 </td>
 <td>
 
-**Research-backed** — Every benchmark traces to peer-reviewed studies or public-domain data
+**Research-backed** -- Every benchmark traces to peer-reviewed studies or public-domain data
 
 </td>
 </tr>
 <tr>
 <td>
 
-**Gym-agnostic** — Works for any functional fitness facility, not tied to any brand
+**Gym-agnostic** -- Works for any functional fitness facility, not tied to any brand
 
 </td>
 <td>
 
-**Community-driven** — Standards improve through open contribution
+**Community-driven** -- Standards improve through open contribution
 
 </td>
 </tr>
@@ -67,6 +67,18 @@ OpenProgression (OP) is a **free, open standard** for classifying athletic abili
 
 > Levels are determined by the **weakest-link principle**: your overall level equals your lowest category level. This encourages well-rounded fitness rather than specialization.
 
+### Foundation Milestones
+
+For athletes below the Beginner benchmarks, **Foundation Milestones** provide early progress markers:
+
+| Milestone | Name | Description |
+|:---------:|------|-------------|
+| F1 | **Foundation** | Chair sit-to-stand, wall push-up, farmer's carry, walking -- no gym needed |
+| F2 | **Moving** | Air squats, incline push-ups, band rows, plank holds |
+| F3 | **Ready** | Full push-up, dead hang or farmer's carry, running a mile |
+
+Foundation Milestones are not levels -- they are optional pre-level markers for applications that serve untrained or deconditioned populations. F1 requires only a chair and household items. Full spec: [`spec/progressions.md`](spec/progressions.md)
+
 ## [The 8 Categories](https://openprogression.org/categories)
 
 | Category | Key Movements |
@@ -97,9 +109,9 @@ An 80kg male who can:
 | Push-ups | 40 reps | Intermediate+ |
 | Fran | 4:30 | Intermediate+ |
 
-**Overall level: Intermediate+** — all categories at INT+ or above.
+**Overall level: Intermediate+** -- all categories at INT+ or above.
 
-But if their pull-ups were only 4 (Intermediate), their overall level drops to **Intermediate** — the weakest link determines the chain.
+But if their pull-ups were only 4 (Intermediate), their overall level drops to **Intermediate** -- the weakest link determines the chain.
 
 ## Repository Structure
 
@@ -108,11 +120,14 @@ openprogression/
 ├── spec/               # The standard (human-readable)
 │   ├── levels.md
 │   ├── categories.md
-│   └── methodology.md
+│   ├── methodology.md
+│   └── progressions.md
 ├── data/               # Machine-readable benchmark data
 │   ├── levels.json
 │   ├── categories.json
 │   ├── sources.json
+│   ├── progressions.json
+│   ├── milestones.json
 │   └── benchmarks/
 │       ├── squatting.json
 │       ├── pulling.json
@@ -187,24 +202,25 @@ Build OP into your gym management software, workout tracking app, or coaching pl
 - Clear schema with TypeScript-friendly structure
 - Gender-differentiated standards across [25 benchmarks](https://openprogression.org/benchmarks)
 - Source citations for every benchmark
-- [MIT licensed](https://openprogression.org/license) — use it however you want
+- [MIT licensed](https://openprogression.org/license) -- use it however you want
 
 ## Contributing
 
 We welcome contributions! See [CONTRIBUTING.md](CONTRIBUTING.md) for the full guide.
 
-- **Review benchmarks** — Are the numbers accurate for your experience?
-- **Add movements** — Help expand the movement library
-- **Improve methodology** — Suggest better research sources
-- **Build integrations** — Create packages for your language/framework
+- **Review benchmarks** -- Are the numbers accurate for your experience?
+- **Add movements** -- Help expand the movement library
+- **Improve methodology** -- Suggest better research sources
+- **Build integrations** -- Create packages for your language/framework
 
 ## Roadmap
 
-- [x] **[Level Calculator](https://openprogression.org/calculator)** — Instant level assessment across all 8 categories
-- [x] **[Scaled Programming](https://openprogression.org/programming)** — WOD library and daily sessions with 7-level scaling
-- [ ] **Age-adjusted benchmarks** — Current standards target ~18-40 year-olds. Future versions may include age brackets.
-- [ ] **Expanded bodyweight scaling** — Enhanced BW-relative benchmarks beyond the current reference weights.
-- [ ] **Additional movements** — Expanding the movement library within existing categories.
+- [x] **[Level Calculator](https://openprogression.org/calculator)** -- Instant level assessment across all 8 categories
+- [x] **[Scaled Programming](https://openprogression.org/programming)** -- WOD library and daily sessions with 7-level scaling
+- [x] **[Movement Progressions & Foundation Milestones](spec/progressions.md)** -- Regression chains and pre-Beginner progress markers for untrained populations
+- [ ] **Age-adjusted benchmarks** -- Current standards target ~18-40 year-olds. Future versions may include age brackets.
+- [ ] **Expanded bodyweight scaling** -- Enhanced BW-relative benchmarks beyond the current reference weights.
+- [ ] **Additional movements** -- Expanding the movement library within existing categories.
 
 ## License
 
@@ -214,7 +230,7 @@ MIT License. See [LICENSE](LICENSE).
 
 "OpenProgression", the OpenProgression logo, and the 7-level progression gradient mark are trademarks of the OpenProgression project. The trademarks are **not** licensed under the MIT license.
 
-- **The standard, data, and code are fully open** — use them freely in any project, commercial or not
+- **The standard, data, and code are fully open** -- use them freely in any project, commercial or not
 - **The name and logo require permission** for use on merchandise, commercial products, or anything that implies official endorsement
 
 This is the same approach used by most major open source projects: the *work* is open, the *brand* is protected.

diff --git a/data/milestones.json b/data/milestones.json
@@ -0,0 +1,154 @@
+{
+  "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).",
+  "milestones": [
+    {
+      "id": "F1",
+      "name": "Foundation",
+      "shortName": "F1",
+      "color": "#86EFAC",
+      "description": "Can perform basic human movements safely. Ready to start a bodyweight exercise program.",
+      "estimatedWeeks": "1-2",
+      "requirements": [
+        {
+          "movement": "chair_sit_to_stand",
+          "name": "Chair Sit-to-Stand",
+          "category": "squatting",
+          "criteria": { "type": "reps", "target": 10 },
+          "description": "Stand up from a standard-height chair 10 times without using hands"
+        },
+        {
+          "movement": "wall_push_up",
+          "name": "Wall Push-up",
+          "category": "pressing",
+          "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",
+          "criteria": { "type": "time", "target": 30, "unit": "seconds" },
+          "description": "Carry two heavy bags or water bottles (approx. 5kg each) while walking for 30 seconds"
+        },
+        {
+          "movement": "walk_1km",
+          "name": "Walk 1km",
+          "category": "monostructural",
+          "criteria": { "type": "completion" },
+          "description": "Walk 1 kilometer without stopping"
+        }
+      ],
+      "sources": ["rikli_jones_2013", "jones_rikli_1999", "nsca_essentials_2016", "bohannon_2019", "who_physical_activity_2020", "chodzko_zajko_2009"]
+    },
+    {
+      "id": "F2",
+      "name": "Moving",
+      "shortName": "F2",
+      "color": "#4ADE80",
+      "description": "Can perform bodyweight exercises with good form. Building functional capacity for daily activities and exercise.",
+      "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"
+        },
+        {
+          "movement": "incline_push_up",
+          "name": "Incline Push-up",
+          "category": "pressing",
+          "criteria": { "type": "reps", "target": 10 },
+          "description": "10 push-ups with hands on a bench-height surface"
+        },
+        {
+          "movement": "hip_hinge_pvc",
+          "name": "Hip Hinge (Broomstick)",
+          "category": "pulling",
+          "criteria": { "type": "reps", "target": 10 },
+          "description": "10 hip hinges with broomstick along spine maintaining 3 points of contact"
+        },
+        {
+          "movement": "plank_30s",
+          "name": "Plank Hold",
+          "category": "bodyweight",
+          "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",
+          "category": "monostructural",
+          "criteria": { "type": "completion", "details": "800m of walk/run combination" },
+          "description": "Complete 800 meters of walking and running in any combination"
+        }
+      ],
+      "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines", "fragala_2019"]
+    },
+    {
+      "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.",
+      "estimatedWeeks": "4-8",
+      "requirements": [
+        {
+          "movement": "air_squat",
+          "name": "Air Squat (Full Depth)",
+          "category": "squatting",
+          "criteria": { "type": "reps", "target": 20 },
+          "description": "20 bodyweight squats below parallel with good form"
+        },
+        {
+          "movement": "push_up_single",
+          "name": "Full Push-up",
+          "category": "pressing",
+          "criteria": { "type": "reps", "target": 1 },
+          "description": "1 full push-up with chest to floor and full lockout"
+        },
+        {
+          "movement": "rdl_bodyweight",
+          "name": "Romanian Deadlift (Bodyweight)",
+          "category": "pulling",
+          "criteria": { "type": "reps", "target": 10 },
+          "description": "10 bodyweight Romanian deadlifts with neutral spine"
+        },
+        {
+          "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": "run_mile_any_pace",
+          "name": "Run 1 Mile",
+          "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"
+        }
+      ],
+      "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines", "bohannon_2019", "runninglevel", "fragala_2019"]
+    }
+  ]
+}