feat: routines export with folder sections + fitdown polish

[DTTerastar]

Summary

• New top-level routines subcommand: list and show <name-or-id>. Exports the saved workout templates Liftoff calls "presets" internally under fitnessService.* — discovered via mitmproxy capture of the iOS app's Routines screen.
• Folder rendering: folders surface as markdown H1 section headings (# Valley Creek), with their routines as H2 (## Routine: NAME) underneath. Ungrouped routines appear under # My Routines — the same label the Liftoff app uses for the implicit section.
• Fitdown polish that grew out of review: scannable H1 + --- boundaries between routines, and a parens convention for notes that replaces the old # note (which rendered as a markdown H1 in any viewer). Applied to both routines and workouts so the family is consistent.
• First unit tests for the cmd package — 18 cases covering renderer output, folder layout, note rendering, pickPreset lookup paths, and fitdown set notation.
• CI cross-compiles a liftoff-export artifact (darwin arm64/amd64, linux amd64/arm64) attached to each run so a reviewer can download and try a PR without a local Go toolchain.

Behavior

routines list (markdown, default) renders the account as:

# My Routines

## Routine: Free Weights
...

---

## Routine: Legs
...

---

# Valley Creek

## Routine: Valley Creek 1
...

Favorite routines are starred (## Routine: Push ★). Per-exercise notes append in parens (Machine Seated Crunch (Seat 3)) — never as a markdown # heading. Consecutive identical set lines compress to Nx… notation, sharing the WR/BR/AB/WD/DD/ND mapping with workouts list.

routines list --format json emits the upstream-faithful nested shape {folders: [...], presetsWithoutFolder: [...]} — preserves Liftoff's field names so jq recipes match the API. Folders contain full nested Preset objects.

routines show NAME-OR-ID searches both unfiled and foldered presets. Case-insensitive name match falls back to id match; multi-match returns a disambiguation error listing colliding ids. The single returned routine prints as an H1 (no enclosing section).

Hermeticity: bad --format rejected before any network call (verified by pointing LIFTOFF_API_BASE at a black hole — no connection attempted).

Workouts side also picks up the parens convention (SessionNotes and ExerciseNotes were either rendered as # H1 or silently dropped before).

Out of scope / follow-ups

• API host rotation. mitmproxy capture surfaced that the live host is now v2-13-15 while the compiled default is v2-13-10. The daily api-host-probe workflow should catch this on its next run.
• JSON shape change. routines list --format json shifted from a flat [Preset] array (which silently dropped foldered routines) to the nested upstream shape. Pre-merge change since the flat output was incomplete by design; the only way to surface folder presets cleanly was to match upstream. Any jq recipe .[] becomes .presetsWithoutFolder[], .folders[].presets[].

Test plan

• go vet ./... clean; go build clean; go test ./cmd/... 18/18 passing.
• liftoff-export routines list — renders # My Routines section followed by # Valley Creek folder section against live account.
• liftoff-export routines list --format json | jq 'keys' — top-level {folders, presetsWithoutFolder} shape preserved.
• liftoff-export routines show "Valley Creek 1" — finds a routine inside a folder.
• liftoff-export routines show Push / routines show push / routines show <cuid> — name+id+case-insensitive paths.
• liftoff-export routines show "does not exist" — exits 1, stderr-only error.
• liftoff-export routines list --format=bogus with bogus LIFTOFF_API_BASE — rejected before network call.
• liftoff-export workouts list --since 1d — no regression; SessionNotes/ExerciseNotes (when present) render in parens.
• liftoff-export prime shows the routines block under SUBCOMMANDS with a jq recipe.
• CI artifact: download liftoff-export-darwin-arm64, chmod +x, run — works without a local Go toolchain.

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