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"beginner", "bilateral": false, "rep_range_hypertrophy": "8-12 per leg", "rep_range_strength": "6-10 per leg" }, { "id": "barbell_forward_lunge", "name": "Barbell Forward Lunge", "category": "compound", "movement_pattern": "lunge", "force_type": "push", "equipment": [ "barbell" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "hamstrings", "core", "calves" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12 per leg", "rep_range_strength": "6-8 per leg" }, { "id": "barbell_reverse_lunge", "name": "Barbell Reverse Lunge", "category": "compound", "movement_pattern": "lunge", "force_type": "push", "equipment": [ "barbell" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "hamstrings", "core", "calves" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12 per leg", "rep_range_strength": "6-8 per leg" }, { "id": "cable_hip_adduction", "name": "Cable Hip Adduction (Standing)", "category": "isolation", "movement_pattern": "hip_adduction", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "adductors" ], "secondary_muscles": [ "glutes" ], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "12-20 per side", "rep_range_strength": "10-15 per side" }, { "id": "copenhagen_adduction", "name": "Copenhagen Hip Adduction", "category": "isolation", "movement_pattern": "hip_adduction", "force_type": "push", "equipment": [ "flat_bench", "bodyweight" ], "primary_muscles": [ "adductors" ], "secondary_muscles": [ "core", "glutes" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-15 per side", "rep_range_strength": "6-10 per side" }, { "id": "banded_hip_adduction", "name": "Banded Standing Hip Adduction", "category": "isolation", "movement_pattern": "hip_adduction", "force_type": 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"quadriceps", "glutes", "hamstrings" ], "secondary_muscles": [ "core", "upper_back", "forearms", "traps" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "5-10", "rep_range_strength": "1-5" }, { "id": "romanian_deadlift", "name": "Romanian Deadlift (Barbell RDL)", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "upper_back", "forearms" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "dumbbell_rdl", "name": "Dumbbell Romanian Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "forearms" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "single_leg_rdl", "name": "Single-Leg Romanian Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "abductors" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12 per leg", "rep_range_strength": "6-10 per leg" }, { "id": "stiff_leg_deadlift", "name": "Stiff-Leg Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "upper_back", "forearms" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "good_morning", "name": "Good Morning", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "upper_back" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "rack_pull", "name": "Rack Pull", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back", "glutes" ], "secondary_muscles": [ "hamstrings", "traps", "forearms" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "5-8", "rep_range_strength": "1-5" }, { "id": "leg_curl_lying", "name": "Lying Leg Curl Machine", "category": "isolation", "movement_pattern": "knee_flexion", "force_type": "pull", "equipment": [ "leg_curl_machine" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "calves" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "leg_curl_seated", "name": "Seated Leg Curl Machine", "category": "isolation", "movement_pattern": "knee_flexion", "force_type": "pull", "equipment": [ "leg_curl_machine" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "nordic_curl", "name": "Nordic Hamstring Curl", "category": "isolation", "movement_pattern": "knee_flexion", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "calves", "glutes" ], "workout_position": "mid_late", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "3-8", "rep_range_strength": "3-6" }, { "id": "swiss_ball_leg_curl", "name": "Stability Ball Leg Curl", "category": "isolation", "movement_pattern": "knee_flexion", "force_type": "pull", "equipment": [ "stability_ball", "bodyweight" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "glutes", "core" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "back_extension", "name": "Back Extension (Roman Chair / Hyperextension)", "category": "compound", "movement_pattern": "spinal_extension", "force_type": "pull", "equipment": [ "roman_chair" ], "primary_muscles": [ "hamstrings", "glutes", "core" ], "secondary_muscles": [], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-20", "rep_range_strength": "8-15" }, { "id": "calf_raise_standing", "name": "Standing Calf Raise Machine", "category": "isolation", "movement_pattern": "ankle_plantar_flexion", "force_type": "push", "equipment": [ "calf_raise_machine" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-12" }, { "id": "seated_calf_raise", "name": "Seated Calf Raise Machine", "category": "isolation", "movement_pattern": "ankle_plantar_flexion", "force_type": "push", "equipment": [ "calf_raise_machine" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "calf_raise_on_leg_press", "name": "Calf Press on Leg Press", "category": "isolation", "movement_pattern": "ankle_plantar_flexion", "force_type": "push", "equipment": [ "leg_press_machine" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "single_leg_calf_raise", "name": "Single-Leg Calf Raise", "category": "isolation", "movement_pattern": "ankle_plantar_flexion", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "12-20 per leg", "rep_range_strength": "10-15 per leg" }, { "id": "kettlebell_swing", "name": "Kettlebell Swing", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "glutes", "hamstrings" ], "secondary_muscles": [ "core", "shoulders", "upper_back" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-15" }, { "id": "glute_ham_raise", "name": "Glute-Ham Raise (GHR)", "category": "compound", "movement_pattern": "knee_flexion", "force_type": "pull", "equipment": [ "roman_chair" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "glutes", "calves", "core" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "4-8" }, { "id": "reverse_hyper", "name": "Reverse Hyperextension", "category": "compound", "movement_pattern": "hip_extension", "force_type": "pull", "equipment": [ "roman_chair" ], "primary_muscles": [ "glutes", "hamstrings" ], "secondary_muscles": [ "core" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "hip_extension_machine", "name": "Standing Hip Extension Machine", "category": "isolation", "movement_pattern": "hip_extension", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "glutes" ], "secondary_muscles": [ "hamstrings" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "12-15 per leg", "rep_range_strength": "8-12 per leg" }, { "id": "kb_single_arm_swing", "name": "Single-Arm Kettlebell Swing", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "glutes", "hamstrings" ], "secondary_muscles": [ "core", "shoulders", "forearms" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "10-15 per arm", "rep_range_strength": "8-12 per arm" }, { "id": "kb_rdl", "name": "Kettlebell Romanian Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "forearms" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "sliding_leg_curl", "name": "Sliding Leg Curl (Towel / Sliders)", "category": "isolation", "movement_pattern": "knee_flexion", "force_type": "pull", "equipment": [ "sliding_discs", "bodyweight" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "glutes", "core" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "single_leg_glute_bridge", "name": "Single-Leg Glute Bridge", "category": "isolation", "movement_pattern": "hip_extension", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes" ], "secondary_muscles": [ "hamstrings", "core" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "12-15 per leg", "rep_range_strength": "8-12 per leg" }, { "id": "donkey_calf_raise", "name": "Donkey Calf Raise", "category": "isolation", "movement_pattern": "ankle_plantar_flexion", "force_type": "push", "equipment": [ "calf_raise_machine" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "banded_good_morning", "name": "Banded Good Morning", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "resistance_band" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "banded_leg_curl", "name": "Banded Leg Curl (Prone)", "category": "isolation", "movement_pattern": "knee_flexion", "force_type": "pull", "equipment": [ "resistance_band" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "calves" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "15-25", "rep_range_strength": "12-20" }, { "id": "snatch_grip_deadlift", "name": "Snatch-Grip Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings", "upper_back", "glutes" ], "secondary_muscles": [ "quadriceps", "traps", "core", "forearms" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "5-8", "rep_range_strength": "2-5" }, { "id": "deficit_deadlift", "name": "Deficit Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings", "glutes", "quadriceps" ], "secondary_muscles": [ "upper_back", "core", "forearms", "traps" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "4-8", "rep_range_strength": "1-5" }, { "id": "pause_deadlift", "name": "Pause Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings", "glutes", "upper_back" ], "secondary_muscles": [ "quadriceps", "core", "forearms" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "4-8", "rep_range_strength": "2-5" }, { "id": "landmine_rdl", "name": "Landmine Romanian Deadlift", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "forearms" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "dumbbell_calf_raise", "name": "Standing Dumbbell Calf Raise", "category": "isolation", "movement_pattern": "ankle_plantar_flexion", "force_type": "push", "equipment": [ "dumbbell" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-12" }, { "id": "single_leg_rdl_bodyweight", "name": "Single-Leg Romanian Deadlift (Bodyweight)", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "upper_back" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12 per leg", "rep_range_strength": "5-8 per leg" }, { "id": "bodyweight_good_morning", "name": "Good Morning (Bodyweight)", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "glutes" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "glute_bridge_march", "name": "Glute Bridge March", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes", "hamstrings" ], "secondary_muscles": [ "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "8-12 per side" }, { "id": "dumbbell_good_morning", "name": "Good Morning (Dumbbell)", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "hamstrings", "glutes" ], "secondary_muscles": [ "core", "glutes" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "single_leg_calf_raise_loaded", "name": "Single-Leg Calf Raise (Loaded)", "category": "isolation", "movement_pattern": "ankle_plantar_flexion", "force_type": "push", "equipment": [ "dumbbell" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "10-15 per leg", "rep_range_strength": "6-10 per leg" }, { "id": "tibialis_raise", "name": "Tibialis Raise (Wall-Supported)", "category": "isolation", "movement_pattern": "ankle_dorsiflexion_mobility", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "15-25", "rep_range_strength": "12-20" }, { "id": "barbell_bench_press", "name": "Barbell Bench Press (Flat)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "barbell", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "1-5" }, { "id": "dumbbell_bench_press", "name": "Dumbbell Bench Press (Flat)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "incline_barbell_press", "name": "Incline Barbell Press", "category": "compound", "movement_pattern": "incline_push", "force_type": "push", "equipment": [ "barbell", "adjustable_bench" ], "primary_muscles": [ "chest", "shoulders" ], "secondary_muscles": [ "triceps" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "3-6" }, { "id": "incline_dumbbell_press", "name": "Incline Dumbbell Press", "category": "compound", "movement_pattern": "incline_push", "force_type": "push", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "chest", "shoulders" ], "secondary_muscles": [ "triceps" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "decline_bench_press", "name": "Decline Barbell Bench Press", "category": "compound", "movement_pattern": "decline_push", "force_type": "push", "equipment": [ "barbell", "adjustable_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "decline_dumbbell_press", "name": "Decline Dumbbell Press", "category": "compound", "movement_pattern": "decline_push", "force_type": "push", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "machine_chest_press", "name": "Chest Press Machine", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "chest_press_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "incline_machine_press", "name": "Incline Chest Press Machine", "category": "compound", "movement_pattern": "incline_push", "force_type": "push", "equipment": [ "chest_press_machine" ], "primary_muscles": [ "chest", "shoulders" ], "secondary_muscles": [ "triceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "smith_machine_bench_press", "name": "Smith Machine Bench Press (Flat)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "smith_machine", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "smith_machine_incline_press", "name": "Smith Machine Incline Press", "category": "compound", "movement_pattern": "incline_push", "force_type": "push", "equipment": [ "smith_machine", "adjustable_bench" ], "primary_muscles": [ "chest", "shoulders" ], "secondary_muscles": [ "triceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "floor_press", "name": "Floor Press (Barbell)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "barbell" ], "primary_muscles": [ "chest", "triceps" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "3-8" }, { "id": "dumbbell_floor_press", "name": "Floor Press (Dumbbell)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "dumbbell" ], "primary_muscles": [ "chest", "triceps" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "3-8" }, { "id": "dumbbell_flye", "name": "Dumbbell Flye (Flat)", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "incline_dumbbell_flye", "name": "Incline Dumbbell Flye", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "cable_flye", "name": "Cable Flye (Mid-Height)", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "low_to_high_cable_flye", "name": "Low-to-High Cable Flye", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-15", "rep_range_strength": "10-12" }, { "id": "high_to_low_cable_flye", "name": "High-to-Low Cable Flye", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "12-15", "rep_range_strength": "10-12" }, { "id": "chest_crossover", "name": "Cable Crossover (High-to-Low)", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "machine_pec_deck", "name": "Pec Deck / Machine Flye", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "pec_deck_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "dip_chest", "name": "Chest Dip", "category": "compound", "movement_pattern": "decline_push", "force_type": "push", "equipment": [ "dip_station", "bodyweight" ], "primary_muscles": [ "chest", "triceps" ], "secondary_muscles": [ "shoulders" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "5-10" }, { "id": "push_up", "name": "Push-Up", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "to failure", "rep_range_strength": "to failure" }, { "id": "incline_push_up", "name": "Incline Push-Up (Hands Elevated)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "to failure", "rep_range_strength": "to failure" }, { "id": "decline_push_up", "name": "Decline Push-Up (Feet Elevated)", "category": "compound", "movement_pattern": "incline_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest", "shoulders" ], "secondary_muscles": [ "triceps", "core" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "to failure", "rep_range_strength": "to failure" }, { "id": "wide_push_up", "name": "Wide-Grip Push-Up", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "to failure", "rep_range_strength": "to failure" }, { "id": "archer_push_up", "name": "Archer Push-Up", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "mid", "difficulty": "advanced", "bilateral": false, "rep_range_hypertrophy": "6-10 per side", "rep_range_strength": "3-6 per side" }, { "id": "banded_push_up", "name": "Banded Push-Up", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight", "resistance_band" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "hex_press", "name": "Hex Press (Squeeze Press)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "svend_press", "name": "Svend Press (Plate Squeeze)", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "landmine_press", "name": "Landmine Press", "category": "compound", "movement_pattern": "incline_push", "force_type": "push", "equipment": [ "barbell" ], "primary_muscles": [ "chest", "shoulders" ], "secondary_muscles": [ "triceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "single_arm_cable_press", "name": "Single-Arm Cable Chest Press", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "10-12 per side", "rep_range_strength": "6-8 per side" }, { "id": "band_chest_flye", "name": "Band Chest Flye (Standing)", "category": "isolation", "movement_pattern": "chest_fly", "force_type": "push", "equipment": [ "resistance_band" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "machine_decline_press", "name": "Decline Chest Press Machine", "category": "compound", "movement_pattern": "decline_push", "force_type": "push", "equipment": [ "chest_press_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "plate_loaded_chest_press", "name": "Plate-Loaded Chest Press", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "chest_press_machine" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "close_grip_bench_press", "name": "Close-Grip Bench Press", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "barbell", "flat_bench" ], "primary_muscles": [ "triceps", "chest" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-10", "rep_range_strength": "4-8" }, { "id": "reverse_grip_bench_press", "name": "Reverse-Grip Bench Press", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "barbell", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "early_mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "4-8" }, { "id": "neutral_grip_dumbbell_press", "name": "Neutral-Grip Dumbbell Bench Press", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "single_arm_dumbbell_bench_press", "name": "Single-Arm Dumbbell Bench Press", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "pseudo_planche_push_up", "name": "Pseudo Planche Push-Up", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders", "triceps", "core" ], "workout_position": "mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "5-10", "rep_range_strength": "3-6" }, { "id": "fingertip_push_up", "name": "Fingertip Push-Up", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest", "forearms" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "5-10", "rep_range_strength": "3-6" }, { "id": "ring_dip", "name": "Ring Dip", "category": "compound", "movement_pattern": "decline_push", "force_type": "push", "equipment": [ "gymnastics_rings", "bodyweight" ], "primary_muscles": [ "chest", "triceps" ], "secondary_muscles": [ "shoulders", "core" ], "workout_position": "early_mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "5-10", "rep_range_strength": "3-6" }, { "id": "ring_support_hold", "name": "Ring Support Hold", "category": "isolation", "movement_pattern": "scapular_stabilization", "force_type": "isometric", "equipment": [ "gymnastics_rings", "bodyweight" ], "primary_muscles": [ "shoulders", "chest" ], "secondary_muscles": [ "triceps", "core" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15 seconds", "rep_range_strength": "10-15 seconds" }, { "id": "ring_push_up", "name": "Ring Push-Up", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "gymnastics_rings", "bodyweight" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "triceps", "shoulders", "core" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "5-10" }, { "id": "barbell_row", "name": "Barbell Bent-Over Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "shoulders" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "4-8" }, { "id": "pendlay_row", "name": "Pendlay Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "5-8", "rep_range_strength": "3-6" }, { "id": "dumbbell_row", "name": "Dumbbell Row (Single-Arm)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-12 per arm", "rep_range_strength": "5-8 per arm" }, { "id": "chest_supported_row", "name": "Chest-Supported Dumbbell Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "seal_row", "name": "Seal Row (Chest-Supported Barbell Row)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell", "flat_bench" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "cable_row", "name": "Seated Cable Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "seated_row_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "t_bar_row", "name": "T-Bar Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "machine_row", "name": "Machine Row (Plate-Loaded or Cable)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "seated_row_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "smith_machine_row", "name": "Smith Machine Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "smith_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "landmine_row", "name": "Landmine Row (Single-Arm)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-12 per arm", "rep_range_strength": "6-10 per arm" }, { "id": "bodyweight_row", "name": "Table Row (Bodyweight Inverted Row)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-12" }, { "id": "towel_row", "name": "Towel Row (Doorway)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-12" }, { "id": "single_arm_cable_row", "name": "Single-Arm Cable Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-12 per arm", "rep_range_strength": "8-10 per arm" }, { "id": "pull_up", "name": "Pull-Up (Overhand Grip)", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "forearms" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "3-8" }, { "id": "chin_up", "name": "Chin-Up (Underhand Grip)", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back", "biceps" ], "secondary_muscles": [ "core", "forearms" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "3-8" }, { "id": "neutral_grip_pull_up", "name": "Neutral-Grip Pull-Up", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "forearms" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "3-8" }, { "id": "assisted_pull_up", "name": "Assisted Pull-Up Machine", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "assisted_pull_up_machine", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "forearms" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "band_assisted_pull_up", "name": "Band-Assisted Pull-Up", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "resistance_band", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "forearms" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "4-8" }, { "id": "lat_pulldown", "name": "Lat Pulldown", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "lat_pulldown_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "forearms" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "close_grip_pulldown", "name": "Close-Grip Lat Pulldown (Neutral Grip)", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "lat_pulldown_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "forearms" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "reverse_grip_pulldown", "name": "Reverse-Grip Lat Pulldown (Supinated)", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "lat_pulldown_machine" ], "primary_muscles": [ "upper_back", "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "single_arm_lat_pulldown", "name": "Single-Arm Lat Pulldown", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-12 per arm", "rep_range_strength": "8-10 per arm" }, { "id": "straight_arm_pulldown", "name": "Straight-Arm Lat Pulldown", "category": "isolation", "movement_pattern": "shoulder_extension", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "core" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "pullover_machine", "name": "Pullover Machine (Nautilus-Style)", "category": "isolation", "movement_pattern": "shoulder_extension", "force_type": "pull", "equipment": [ "pullover_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "chest", "core" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "cable_face_pull_high", "name": "Seated High Cable Row (to Face)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back", "shoulders" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "low_row_machine", "name": "Low Row Machine (Plate-Loaded)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "seated_row_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "chest_supported_cable_row", "name": "Chest-Supported Cable Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "cable_machine", "adjustable_bench" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "kb_row", "name": "Kettlebell Row (Single-Arm)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "forearms" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12 per arm", "rep_range_strength": "6-8 per arm" }, { "id": "kb_gorilla_row", "name": "Kettlebell Gorilla Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "forearms" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12 per arm", "rep_range_strength": "6-8 per arm" }, { "id": "kb_high_pull", "name": "Kettlebell High Pull", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "upper_back", "shoulders" ], "secondary_muscles": [ "biceps", "core", "glutes", "hamstrings" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "inverted_row", "name": "Inverted Row (Bar)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-12" }, { "id": "superman", "name": "Superman (Prone Back Extension Hold)", "category": "isolation", "movement_pattern": "spinal_extension", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "upper_back", "core" ], "secondary_muscles": [ "glutes", "hamstrings", "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "15-20 seconds", "rep_range_strength": "10-15 sec hold x 4-5 sets" }, { "id": "band_row", "name": "Resistance Band Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "resistance_band" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-15" }, { "id": "band_face_pull", "name": "Band Face Pull", "category": "compound", "movement_pattern": "external_rotation_pull", "force_type": "pull", "equipment": [ "resistance_band" ], "primary_muscles": [ "shoulders", "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "meadows_row", "name": "Meadows Row (Single-Arm Landmine Row)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "forearms" ], "workout_position": "early_mid", "difficulty": "advanced", "bilateral": false, "rep_range_hypertrophy": "8-12 per arm", "rep_range_strength": "6-8 per arm" }, { "id": "yates_row", "name": "Yates Row (Underhand Barbell Row)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "4-8" }, { "id": "cable_shrug", "name": "Cable Shrug", "category": "isolation", "movement_pattern": "scapular_elevation", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "traps" ], "secondary_muscles": [ "upper_back", "forearms" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "6-10" }, { "id": "snatch_grip_barbell_row", "name": "Snatch-Grip Barbell Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "shoulders" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "6-10", "rep_range_strength": "4-6" }, { "id": "cable_pullover", "name": "Cable Pullover (Standing)", "category": "isolation", "movement_pattern": "shoulder_extension", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "chest", "core" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "v_bar_lat_pulldown", "name": "V-Bar Lat Pulldown", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "rope_lat_pulldown", "name": "Rope Lat Pulldown", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "wide_grip_cable_row", "name": "Wide-Grip Cable Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "shoulders", "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "v_bar_cable_row", "name": "V-Bar Cable Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "close_grip_cable_row", "name": "Close-Grip Cable Row (Supinated)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "weighted_pull_up", "name": "Weighted Pull-Up", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "forearms" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "6-10", "rep_range_strength": "3-6" }, { "id": "weighted_chin_up", "name": "Weighted Chin-Up", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back", "biceps" ], "secondary_muscles": [ "core", "forearms" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "6-10", "rep_range_strength": "3-6" }, { "id": "dumbbell_pullover", "name": "Dumbbell Pullover", "category": "compound", "movement_pattern": "shoulder_extension", "force_type": "pull", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "chest", "triceps", "core" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "towel_pull_up", "name": "Towel Pull-Up", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "grip_towel", "bodyweight" ], "primary_muscles": [ "upper_back", "forearms" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "early_mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "4-8", "rep_range_strength": "3-5" }, { "id": "scapular_pull_up", "name": "Scapular Pull-Up", "category": "compound", "movement_pattern": "scapular_stabilization", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back", "traps" ], "secondary_muscles": [ "shoulders" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "feet_elevated_inverted_row", "name": "Feet-Elevated Inverted Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "shoulders" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "4-8" }, { "id": "ring_row", "name": "Ring Row (Gymnastics Rings)", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "gymnastics_rings", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core", "shoulders" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "5-10" }, { "id": "ring_pull_up", "name": "Ring Pull-Up", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "gymnastics_rings", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "forearms", "core" ], "workout_position": "early_mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "5-12", "rep_range_strength": "3-8" }, { "id": "flex_hang", "name": "Flex Hang (Chin-Over-Bar Hold)", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "core" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "3-5 holds of 5-15 seconds", "rep_range_strength": "3-5 holds of 3-10 seconds" }, { "id": "band_lat_pulldown", "name": "Band Lat Pulldown", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "resistance_band" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "shoulders" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-15" }, { "id": "chest_supported_t_bar_row", "name": "Chest-Supported T-Bar Row", "category": "compound", "movement_pattern": "horizontal_pull", "force_type": "pull", "equipment": [ "barbell", "adjustable_bench" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "biceps", "shoulders" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "overhead_press", "name": "Barbell Overhead Press (Standing)", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "barbell" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "triceps", "core", "traps" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-12", "rep_range_strength": "3-6" }, { "id": "dumbbell_shoulder_press", "name": "Dumbbell Shoulder Press (Seated)", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "triceps", "traps" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "arnold_press", "name": "Arnold Press", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "triceps", "traps" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "machine_shoulder_press", "name": "Shoulder Press Machine", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "shoulder_press_machine" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "triceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "smith_machine_overhead_press", "name": "Smith Machine Overhead Press", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "smith_machine", "adjustable_bench" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "triceps" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "5-8" }, { "id": "kb_press", "name": "Kettlebell Overhead Press (Single-Arm)", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "kettlebell" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "triceps", "core", "traps" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12 per side", "rep_range_strength": "5-8 per side" }, { "id": "barbell_push_press", "name": "Barbell Push Press", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "barbell" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "triceps", "core", "quadriceps" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "6-10", "rep_range_strength": "3-6" }, { "id": "kb_push_press", "name": "Kettlebell Push Press", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "kettlebell" ], "primary_muscles": [ "shoulders" ], 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"barbell_shrug", "name": "Barbell Shrug", "category": "isolation", "movement_pattern": "scapular_elevation", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "traps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "6-10" }, { "id": "dumbbell_shrug", "name": "Dumbbell Shrug", "category": "isolation", "movement_pattern": "scapular_elevation", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "traps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "trap_bar_shrug", "name": "Trap Bar Shrug", "category": "isolation", "movement_pattern": "scapular_elevation", "force_type": "pull", "equipment": [ "trap_bar" ], "primary_muscles": [ "traps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "6-10" }, { "id": "behind_body_cable_lateral_raise", "name": "Behind-Body Cable Lateral Raise", "category": "isolation", "movement_pattern": "shoulder_abduction", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "traps" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "seated_lateral_raise", "name": "Seated Dumbbell Lateral Raise", "category": "isolation", "movement_pattern": "shoulder_abduction", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "traps" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": 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"difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "ez_bar_curl", "name": "EZ Bar Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "ez_bar" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "dumbbell_curl", "name": "Dumbbell Bicep Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "hammer_curl", "name": "Hammer Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "biceps", "forearms" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "preacher_curl", "name": "Dumbbell Preacher Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell", "preacher_curl_bench" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "incline_dumbbell_curl", "name": "Incline Dumbbell Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "bayesian_curl", "name": "Bayesian Cable Curl (Behind-Body Cable Curl)", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "spider_curl", "name": "Spider Curl (Dumbbell)", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "ez_bar_spider_curl", "name": "Spider Curl (EZ Bar)", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "ez_bar", "adjustable_bench" ], 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"Concentration Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "reverse_curl", "name": "Reverse Curl (Barbell)", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "forearms", "biceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "tricep_pushdown", "name": "Cable Tricep Pushdown (Rope or Bar)", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "overhead_tricep_extension", "name": "Overhead Tricep Extension (Dumbbell, Two-Hand)", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "dumbbell" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "single_arm_overhead_extension", "name": "Single-Arm Dumbbell Overhead Extension", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "dumbbell" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "skull_crusher", "name": "Skull Crusher (Lying Tricep Extension)", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "ez_bar", "flat_bench" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "dip_tricep", "name": "Tricep Dip (Upright Body)", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "dip_station", "bodyweight" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [ "chest", "shoulders" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "5-10" }, { "id": "tricep_kickback", "name": "Dumbbell Tricep Kickback", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "dumbbell" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "12-15", "rep_range_strength": "10-12" }, { "id": "cable_overhead_extension", "name": "Cable Overhead Tricep Extension", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "diamond_push_up", "name": "Diamond Push-Up (Close-Hand Push-Up)", "category": "compound", "movement_pattern": "horizontal_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [ "chest", "shoulders" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "to failure", "rep_range_strength": "to failure" }, { "id": "wrist_curl", "name": "Wrist Curl (Barbell)", "category": "isolation", "movement_pattern": "wrist_flexion", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "forearms" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "dumbbell_wrist_curl", "name": "Wrist Curl (Dumbbell)", "category": "isolation", "movement_pattern": "wrist_flexion", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "forearms" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "reverse_wrist_curl", "name": "Reverse Wrist Curl (Barbell)", "category": "isolation", "movement_pattern": "wrist_extension", "force_type": "push", "equipment": [ "barbell" ], "primary_muscles": [ "forearms" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "dumbbell_reverse_wrist_curl", "name": "Reverse Wrist Curl (Dumbbell)", "category": "isolation", "movement_pattern": "wrist_extension", "force_type": "push", "equipment": [ "dumbbell" ], "primary_muscles": [ "forearms" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "farmer_walk", "name": "Farmer's Walk (Dumbbell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "dumbbell" ], "primary_muscles": [ "forearms", "traps", "core" ], "secondary_muscles": [ "shoulders", "glutes", "calves" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-60 seconds", "rep_range_strength": "20-30 seconds heavy" }, { "id": "kb_farmer_walk", "name": "Farmer's Walk (Kettlebell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "kettlebell" ], "primary_muscles": [ "forearms", "traps", "core" ], "secondary_muscles": [ "shoulders", "glutes", "calves" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-60 seconds", "rep_range_strength": "20-30 seconds heavy" }, { "id": "dead_hang", "name": "Dead Hang", "category": "isolation", "movement_pattern": "grip_endurance", "force_type": "isometric", "equipment": [ "pull_up_bar" ], "primary_muscles": [ "forearms" ], "secondary_muscles": [ "shoulders", "upper_back" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-90 seconds", "rep_range_strength": "n/a" }, { "id": "kb_curl", "name": "Kettlebell Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "bench_dip", "name": "Bench Dip (Tricep Dip on Bench)", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [ "chest", "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-20", "rep_range_strength": "8-15" }, { "id": "band_curl", "name": "Resistance Band Bicep Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "resistance_band" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-15" }, { "id": "band_tricep_extension", "name": "Resistance Band Tricep Extension", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "resistance_band" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-15" }, { "id": "band_hammer_curl", "name": "Resistance Band Hammer Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "resistance_band" ], "primary_muscles": [ "biceps", "forearms" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-15" }, { "id": "cable_drag_curl", "name": "Cable Drag Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "cross_body_cable_curl", "name": "Cross-Body Cable Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "cable_tricep_kickback", "name": "Cable Tricep Kickback", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "12-15", "rep_range_strength": "10-12" }, { "id": "machine_preacher_curl", "name": "Machine Preacher Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "preacher_curl_bench" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "machine_tricep_extension", "name": "Machine Tricep Extension", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "machine_dip", "name": "Machine Dip (Assisted or Plate-Loaded)", "category": "compound", "movement_pattern": "vertical_push", "force_type": "push", "equipment": [ "assisted_pull_up_machine" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [ "chest", "shoulders" ], "workout_position": "mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-10" }, { "id": "jm_press", "name": "JM Press (Barbell)", "category": "compound", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "barbell", "flat_bench" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [ "chest", "shoulders" ], "workout_position": "mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "6-10", "rep_range_strength": "4-6" }, { "id": "ez_bar_jm_press", "name": "JM Press (EZ Bar)", "category": "compound", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "ez_bar", "flat_bench" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [ "chest", "shoulders" ], "workout_position": "mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "6-10", "rep_range_strength": "4-6" }, { "id": "tate_press", "name": "Tate Press", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "zottman_curl", "name": "Zottman Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell" ], "primary_muscles": [ "biceps", "forearms" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "prone_incline_curl", "name": "Prone Incline Curl (Face-Down Incline Curl)", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "reverse_grip_pushdown", "name": "Reverse-Grip Cable Pushdown", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "v_bar_pushdown", "name": "V-Bar Tricep Pushdown", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "mid_late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "dumbbell_skull_crusher", "name": "Dumbbell Skull Crusher", "category": "isolation", "movement_pattern": "elbow_extension", "force_type": "push", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "workout_position": "mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "ez_bar_preacher_curl", "name": "EZ-Bar Preacher Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "ez_bar", "preacher_curl_bench" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "6-10" }, { "id": "ez_bar_reverse_curl", "name": "EZ-Bar Reverse Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "ez_bar" ], "primary_muscles": [ "forearms" ], "secondary_muscles": [ "biceps" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "incline_hammer_curl", "name": "Incline Hammer Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "dumbbell", "adjustable_bench" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "cable_concentration_curl", "name": "Cable Concentration Curl", "category": "isolation", "movement_pattern": "elbow_flexion", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "negative_chin_up", "name": "Negative Chin-Up (Eccentric-Only)", "category": "compound", "movement_pattern": "vertical_pull", "force_type": "pull", "equipment": [ "pull_up_bar", "bodyweight" ], "primary_muscles": [ "biceps", "upper_back" ], "secondary_muscles": [ "forearms", "core" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "5-8 with 3-5 sec descent each", "rep_range_strength": "3-5 with 5-8 sec descent each" }, { "id": "cable_crunch", "name": "Cable Crunch (Kneeling)", "category": "isolation", "movement_pattern": "spinal_flexion", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-20", "rep_range_strength": "8-15" }, { "id": "crunch", "name": "Crunch (Floor)", "category": "isolation", "movement_pattern": "spinal_flexion", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "15-25", "rep_range_strength": "10-20" }, { "id": "hanging_leg_raise", "name": "Hanging Leg Raise", "category": "isolation", "movement_pattern": "hip_flexion_spinal_flexion", "force_type": "pull", "equipment": [ "pull_up_bar" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "6-12" }, { "id": "hanging_knee_raise", "name": "Hanging Knee Raise", "category": "isolation", "movement_pattern": "hip_flexion_spinal_flexion", "force_type": "pull", "equipment": [ "pull_up_bar" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-20", "rep_range_strength": "8-15" }, { "id": "lying_leg_raise", "name": "Lying Leg Raise", "category": "isolation", "movement_pattern": "hip_flexion_spinal_flexion", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-20", "rep_range_strength": "8-15" }, { "id": "plank", "name": "Plank (Front)", "category": "isolation", "movement_pattern": "anti_extension", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "90-150 seconds", "rep_range_strength": "n/a" }, { "id": "side_plank", "name": "Side Plank", "category": "isolation", "movement_pattern": "anti_lateral_flexion", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "90-150 seconds per side", "rep_range_strength": "n/a" }, { "id": "ab_wheel_rollout", "name": "Ab Wheel Rollout", "category": "isolation", "movement_pattern": "anti_extension", "force_type": "push", "equipment": [ "ab_wheel" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "shoulders", "upper_back" ], "workout_position": "late", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "8-15", "rep_range_strength": "5-10" }, { "id": "russian_twist", "name": "Russian Twist", "category": "isolation", "movement_pattern": "spinal_rotation", "force_type": "pull", "equipment": [ "bodyweight", "medicine_ball", "dumbbell" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-20 per side", "rep_range_strength": "8-12 per side" }, { "id": "woodchop", "name": "Cable Woodchop", "category": "compound", "movement_pattern": "spinal_rotation", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "8-12 per side" }, { "id": "pallof_press", "name": "Pallof Press (Cable)", "category": "isolation", "movement_pattern": "anti_rotation", "force_type": "push", "equipment": [ "cable_machine" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "8-12 per side" }, { "id": "band_pallof_press", "name": "Pallof Press (Band)", "category": "isolation", "movement_pattern": "anti_rotation", "force_type": "push", "equipment": [ "resistance_band" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "8-12 per side" }, { "id": "dead_bug", "name": "Dead Bug", "category": "isolation", "movement_pattern": "anti_extension", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-12 per side", "rep_range_strength": "6-10 per side" }, { "id": "bird_dog", "name": "Bird Dog", "category": "isolation", "movement_pattern": "anti_extension", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "glutes", "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-12 per side", "rep_range_strength": "6-10 per side" }, { "id": "hollow_body_hold", "name": "Hollow Body Hold", "category": "isolation", "movement_pattern": "anti_extension", "force_type": "isometric", "equipment": [ "bodyweight" ], 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"battle_ropes", "name": "Battle Ropes", "category": "compound", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "battle_ropes" ], "primary_muscles": [ "shoulders", "core" ], "secondary_muscles": [ "biceps", "forearms", "glutes" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "20-30 second intervals", "rep_range_strength": "n/a" }, { "id": "box_jump", "name": "Box Jump", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "plyo_box", "bodyweight" ], "primary_muscles": [ "quadriceps", "glutes", "calves" ], "secondary_muscles": [ "hamstrings", "core" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "3-6" }, { "id": "squat_jump", "name": "Squat Jump (Bodyweight)", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps", "glutes", "calves" ], "secondary_muscles": [ "hamstrings", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "5-10" }, { "id": "suitcase_carry", "name": "Suitcase Carry (Dumbbell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "dumbbell" ], "primary_muscles": [ "core", "forearms" ], "secondary_muscles": [ "shoulders", "traps", "glutes" ], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "30-45 seconds per side", "rep_range_strength": "20-30 seconds heavy per side" }, { "id": "kb_suitcase_carry", "name": "Suitcase Carry (Kettlebell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "kettlebell" ], "primary_muscles": [ "core", "forearms" ], "secondary_muscles": [ "shoulders", "traps", "glutes" ], "workout_position": "late", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "30-45 seconds per side", "rep_range_strength": "20-30 seconds heavy per side" }, { "id": "broad_jump", "name": "Broad Jump (Standing Long Jump)", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps", "glutes", "hamstrings" ], "secondary_muscles": [ "calves", "core" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "3-6" }, { "id": "depth_jump", "name": "Depth Jump", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "plyo_box", "bodyweight" ], "primary_muscles": [ "quadriceps", "glutes", "calves" ], "secondary_muscles": [ "hamstrings", "core" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "3-5" }, { "id": "skater_jump", "name": "Skater Jump", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes", "quadriceps" ], "secondary_muscles": [ "hamstrings", "calves", "core", "abductors" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "n/a", "rep_range_strength": "5-8 per side" }, { "id": "tuck_jump", "name": "Tuck Jump", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps", "glutes", "calves" ], "secondary_muscles": [ "hamstrings", "core" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "5-8" }, { "id": "lateral_bound", "name": "Lateral Bound", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes", "quadriceps" ], "secondary_muscles": [ "hamstrings", "calves", "core", "abductors" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "n/a", "rep_range_strength": "4-6 per side" }, { "id": "plyo_push_up", "name": "Plyo Push-Up (Explosive Push-Up)", "category": "compound", "movement_pattern": "plyometric", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest", "triceps" ], "secondary_muscles": [ "shoulders", "core" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "3-8" }, { "id": "overhead_carry", "name": "Overhead Carry (Dumbbell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "dumbbell" ], "primary_muscles": [ "shoulders", "core" ], "secondary_muscles": [ "traps", "triceps" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "30-45 seconds", "rep_range_strength": "20-30 seconds heavy" }, { "id": "kb_overhead_carry", "name": "Overhead Carry (Kettlebell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "kettlebell" ], "primary_muscles": [ "shoulders", "core" ], "secondary_muscles": [ "traps", "triceps" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "30-45 seconds", "rep_range_strength": "20-30 seconds heavy" }, { "id": "rack_carry", "name": "Rack Carry (Kettlebell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "kettlebell" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "biceps", "traps" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "30-45 seconds", "rep_range_strength": "20-30 seconds heavy" }, { "id": "dumbbell_rack_carry", "name": "Rack Carry (Dumbbell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "dumbbell" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "biceps", "traps" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "30-45 seconds", "rep_range_strength": "20-30 seconds heavy" }, { "id": "cross_body_carry", "name": "Cross-Body Carry (Kettlebell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "kettlebell" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "traps", "forearms", "glutes" ], "workout_position": "mid_late", "difficulty": "advanced", "bilateral": false, "rep_range_hypertrophy": "30-40 seconds per side", "rep_range_strength": "20-30 seconds heavy per side" }, { "id": "dumbbell_cross_body_carry", "name": "Cross-Body Carry (Dumbbell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "dumbbell" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "traps", "forearms", "glutes" ], "workout_position": "mid_late", "difficulty": "advanced", "bilateral": false, "rep_range_hypertrophy": "30-40 seconds per side", "rep_range_strength": "20-30 seconds heavy per side" }, { "id": "waiter_walk", "name": "Waiter Walk (Kettlebell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "kettlebell" ], "primary_muscles": [ "shoulders", "core" ], "secondary_muscles": [ "traps", "triceps" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "30-45 seconds per side", "rep_range_strength": "20-30 seconds heavy per side" }, { "id": "dumbbell_waiter_walk", "name": "Waiter Walk (Dumbbell)", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "dumbbell" ], "primary_muscles": [ "shoulders", "core" ], "secondary_muscles": [ "traps", "triceps" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "30-45 seconds per side", "rep_range_strength": "20-30 seconds heavy per side" }, { "id": "kb_windmill", "name": "Kettlebell Windmill", "category": "compound", "movement_pattern": "hip_hinge", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "hamstrings", "glutes" ], "workout_position": "mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "6-10 per side", "rep_range_strength": "4-6 per side" }, { "id": "kb_turkish_get_up", "name": "Turkish Get-Up (Kettlebell)", "category": "compound", "movement_pattern": "full_body_conditioning", "force_type": "push", "equipment": [ "kettlebell" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "glutes", "quadriceps", "triceps" ], "workout_position": "early_mid", "difficulty": "advanced", "bilateral": false, "rep_range_hypertrophy": "3-5 per side", "rep_range_strength": "1-3 per side" }, { "id": "kb_snatch", "name": "Kettlebell Snatch", "category": "compound", "movement_pattern": "full_body_conditioning", "force_type": "push", "equipment": [ "kettlebell" ], "primary_muscles": [ "shoulders", "glutes", "hamstrings" ], "secondary_muscles": [ "core", "upper_back", "forearms" ], "workout_position": "early", "difficulty": "advanced", "bilateral": false, "rep_range_hypertrophy": "8-12 per side", "rep_range_strength": "5-8 per side" }, { "id": "bear_crawl", "name": "Bear Crawl", "category": "compound", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "quadriceps", "triceps", "glutes" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "20-40 seconds", "rep_range_strength": "n/a" }, { "id": "l_sit", "name": "L-Sit (Hold)", "category": "isolation", "movement_pattern": "hip_flexion_spinal_flexion", "force_type": "isometric", "equipment": [ "dip_station", "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "quadriceps", "triceps", "shoulders" ], "workout_position": "late", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "15-30 seconds", "rep_range_strength": "n/a" }, { "id": "v_up", "name": "V-Up", "category": "isolation", "movement_pattern": "spinal_flexion", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "10-20", "rep_range_strength": "8-12" }, { "id": "bicycle_crunch", "name": "Bicycle Crunch", "category": "isolation", "movement_pattern": "spinal_rotation", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20 per side", "rep_range_strength": "8-15 per side" }, { "id": "mb_slam", "name": "Medicine Ball Slam", "category": "compound", "movement_pattern": "full_body_conditioning", "force_type": "push", "equipment": [ "medicine_ball" ], "primary_muscles": [ "core", "shoulders" ], "secondary_muscles": [ "upper_back", "triceps", "quadriceps" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-20", "rep_range_strength": "n/a" }, { "id": "ab_crunch_machine", "name": "Ab Crunch Machine", "category": "isolation", "movement_pattern": "spinal_flexion", "force_type": "pull", "equipment": [ "ab_crunch_machine" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "8-15" }, { "id": "low_to_high_woodchop", "name": "Low-to-High Cable Woodchop", "category": "compound", "movement_pattern": "rotation", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "horizontal_woodchop", "name": "Horizontal Cable Woodchop", "category": "compound", "movement_pattern": "rotation", "force_type": "pull", "equipment": [ "cable_machine" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "shoulders" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "10-15", "rep_range_strength": "8-12" }, { "id": "power_clean", "name": "Power Clean (Barbell)", "category": "compound", "movement_pattern": "olympic_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "glutes", "hamstrings", "quadriceps" ], "secondary_muscles": [ "traps", "shoulders", "core", "upper_back" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "1-5" }, { "id": "hang_clean", "name": "Hang Clean (Barbell)", "category": "compound", "movement_pattern": "olympic_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "glutes", "hamstrings", "quadriceps" ], "secondary_muscles": [ "traps", "shoulders", "core" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "3-6" }, { "id": "clean_and_press", "name": "Clean & Press (Barbell)", "category": "compound", "movement_pattern": "olympic_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "shoulders", "glutes", "quadriceps" ], "secondary_muscles": [ "traps", "core", "triceps", "hamstrings" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "1-5" }, { "id": "barbell_snatch", "name": "Snatch (Barbell)", "category": "compound", "movement_pattern": "olympic_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "glutes", "hamstrings", "quadriceps" ], "secondary_muscles": [ "shoulders", "traps", "core", "upper_back" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "1-3" }, { "id": "hang_snatch", "name": "Hang Snatch (Barbell)", "category": "compound", "movement_pattern": "olympic_pull", "force_type": "pull", "equipment": [ "barbell" ], "primary_muscles": [ "glutes", "hamstrings", "shoulders" ], "secondary_muscles": [ "traps", "core", "quadriceps" ], "workout_position": "early", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "n/a", "rep_range_strength": "1-5" }, { "id": "reverse_crunch", "name": "Reverse Crunch", "category": "isolation", "movement_pattern": "spinal_flexion", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "12-20", "rep_range_strength": "10-15" }, { "id": "sit_up", "name": "Sit-Up", "category": "isolation", "movement_pattern": "spinal_flexion", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "15-25", "rep_range_strength": "10-20" }, { "id": "reverse_plank_hold", "name": "Reverse Plank Hold (Tabletop)", "category": "isolation", "movement_pattern": "anti_extension", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes", "upper_back" ], "secondary_muscles": [ "core", "hamstrings", "shoulders" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "90-150 seconds", "rep_range_strength": "n/a" }, { "id": "kettlebell_clean", "name": "Kettlebell Clean", "category": "compound", "movement_pattern": "olympic_pull", "force_type": "pull", "equipment": [ "kettlebell" ], "primary_muscles": [ "glutes", "hamstrings" ], "secondary_muscles": [ "upper_back", "shoulders", "core", "forearms" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "5-8 per side", "rep_range_strength": "3-5 per side" }, { "id": "trap_bar_carry", "name": "Trap Bar Farmer Carry", "category": "compound", "movement_pattern": "loaded_carry", "force_type": "isometric", "equipment": [ "trap_bar" ], "primary_muscles": [ "core", "traps" ], "secondary_muscles": [ "forearms", "glutes", "quadriceps", "upper_back" ], "workout_position": "mid_late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "20-40 metres or 30-60 seconds", "rep_range_strength": "20-30 metres or 20-40 seconds" }, { "id": "leg_swing_forward", "name": "Leg Swings (Forward/Back)", "category": "stretch_dynamic", "movement_pattern": "hip_flexion_extension", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "hamstrings", "quadriceps" ], "secondary_muscles": [ "glutes" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "n/a" }, { "id": "leg_swing_lateral", "name": "Leg Swings (Lateral)", "category": "stretch_dynamic", "movement_pattern": "hip_adduction_abduction", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "adductors", "abductors" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "n/a" }, { "id": "arm_circle", "name": "Arm Circles", "category": "stretch_dynamic", "movement_pattern": "shoulder_circumduction", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15 per direction", "rep_range_strength": "n/a" }, { "id": "hip_circle", "name": "Hip Circles", "category": "stretch_dynamic", "movement_pattern": "hip_circumduction", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes" ], "secondary_muscles": [ "core", "adductors", "abductors" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10 per direction per side", "rep_range_strength": "n/a" }, { "id": "walking_lunge_dynamic", "name": "Walking Lunge (Dynamic)", "category": "stretch_dynamic", "movement_pattern": "lunge", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "hamstrings" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-10 per side", "rep_range_strength": "n/a" }, { "id": "butt_kick", "name": "Butt Kicks", "category": "stretch_dynamic", "movement_pattern": "knee_flexion_dynamic", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "quadriceps" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "15-20 per side", "rep_range_strength": "n/a" }, { "id": "inchworm", "name": "Inchworm", "category": "stretch_dynamic", "movement_pattern": "full_body_flexion_extension", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core", "hamstrings" ], "secondary_muscles": [ "shoulders" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "5-8", "rep_range_strength": "n/a" }, { "id": "high_knee", "name": "High Knees", "category": "stretch_dynamic", "movement_pattern": "hip_flexion_dynamic", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps" ], "secondary_muscles": [ "core", "calves" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "15-20 per side", "rep_range_strength": "n/a" }, { "id": "a_skip", "name": "A-Skip", "category": "stretch_dynamic", "movement_pattern": "hip_flexion_dynamic", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves", "quadriceps" ], "secondary_muscles": [ "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "n/a" }, { "id": "worlds_greatest_stretch", "name": "World's Greatest Stretch", "category": "stretch_dynamic", "movement_pattern": "multi_joint_mobility", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "core", 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true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "n/a" }, { "id": "banded_shoulder_distraction", "name": "Banded Shoulder Distraction", "category": "mobility", "movement_pattern": "shoulder_circumduction_loaded", "force_type": "isometric", "equipment": [ "resistance_band" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "upper_back" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "30-60 seconds per side", "rep_range_strength": "n/a" }, { "id": "ankle_mobility_drill", "name": "Ankle Mobility Drill", "category": "mobility", "movement_pattern": "ankle_dorsiflexion_mobility", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "n/a" }, { "id": "wall_ankle_stretch", "name": "Wall Ankle Stretch", "category": 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], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "60-90 seconds per side", "rep_range_strength": "n/a" }, { "id": "foam_roll_thoracic", "name": "Foam Roll Thoracic Spine", "category": "mobility", "movement_pattern": "soft_tissue_mobilization", "force_type": "isometric", "equipment": [ "foam_roller" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "60-90 seconds", "rep_range_strength": "n/a" }, { "id": "foam_roll_lats", "name": "Foam Roll Lats", "category": "mobility", "movement_pattern": "soft_tissue_mobilization", "force_type": "isometric", "equipment": [ "foam_roller" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "60-90 seconds per side", "rep_range_strength": "n/a" }, { "id": "foam_roll_calves", "name": "Foam Roll Calves", "category": "mobility", "movement_pattern": "soft_tissue_mobilization", "force_type": "isometric", "equipment": [ "foam_roller" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "60-90 seconds per side", "rep_range_strength": "n/a" }, { "id": "foam_roll_glutes", "name": "Foam Roll Glutes", "category": "mobility", "movement_pattern": "soft_tissue_mobilization", "force_type": "isometric", "equipment": [ "foam_roller" ], "primary_muscles": [ "glutes" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "60-90 seconds per side", "rep_range_strength": "n/a" }, { "id": "thoracic_spine_extension", "name": "Thoracic Spine Extension (Foam Roller)", "category": "mobility", "movement_pattern": "spinal_extension_mobilization", "force_type": "push", "equipment": [ "foam_roller" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "5-8 per segment", "rep_range_strength": "n/a" }, { "id": "prone_press_up", "name": "Prone Press-Up (McKenzie)", "category": "mobility", "movement_pattern": "spinal_extension_mobilization", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "core" ], "secondary_muscles": [ "upper_back" ], "workout_position": "early_mid", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15", "rep_range_strength": "n/a" }, { "id": "wall_slide", "name": "Wall Slides", "category": "mobility", "movement_pattern": "scapular_upward_rotation", "force_type": "push", "equipment": [ "bodyweight" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "upper_back" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "8-12", "rep_range_strength": "n/a" }, { "id": "controlled_articular_rotation", "name": "Controlled Articular Rotations (Shoulders)", "category": "mobility", "movement_pattern": "shoulder_circumduction_controlled", "force_type": "pull", "equipment": [ "bodyweight" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "3-5 per direction per arm", "rep_range_strength": "n/a" }, { "id": "toe_yoga", "name": "Toe Yoga", "category": "stretch_static", "movement_pattern": "multi_joint_mobility", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "5-10 per pattern", "rep_range_strength": "n/a" }, { "id": "short_foot_dome", "name": "Short Foot Dome", "category": "stretch_static", "movement_pattern": "multi_joint_mobility", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "n/a" }, { "id": "single_leg_balance_stand", "name": "Single-Leg Balance Stand", "category": "stretch_static", "movement_pattern": "multi_joint_mobility", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves" ], "secondary_muscles": [ "glutes", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "20-60 seconds per side", "rep_range_strength": "n/a" }, { "id": "y_balance_reach", "name": "Y-Balance Reach", "category": "stretch_dynamic", "movement_pattern": "multi_joint_mobility", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes", "core" ], "secondary_muscles": [ "calves", "adductors" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": false, "rep_range_hypertrophy": "3-5 reaches per direction per side", "rep_range_strength": "n/a" }, { "id": "thread_the_needle", "name": "Thread the Needle", "category": "stretch_dynamic", "movement_pattern": "rotation", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "shoulders", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-10 per side", "rep_range_strength": "n/a" }, { "id": "ninety_ninety_hip_switch", "name": "90/90 Hip Switch", "category": "stretch_dynamic", "movement_pattern": "hip_rotation_mobility", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes" ], "secondary_muscles": [ "adductors", "abductors" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "5-8 switches per side", "rep_range_strength": "n/a" }, { "id": "ankle_dorsiflexion_rocks", "name": "Ankle Dorsiflexion Rocks", "category": "stretch_dynamic", "movement_pattern": "ankle_dorsiflexion_mobility", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves" ], "secondary_muscles": [], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "10-15 per side", "rep_range_strength": "n/a" }, { "id": "active_hip_flexor_mobilization", "name": "Active Hip Flexor Mobilization (Kneeling)", "category": "stretch_dynamic", "movement_pattern": "hip_flexion_stretch", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps" ], "secondary_muscles": [ "glutes", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-10 per side", "rep_range_strength": "n/a" }, { "id": "open_book_stretch", "name": "Open Book Stretch", "category": "stretch_dynamic", "movement_pattern": "rotation", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "upper_back" ], "secondary_muscles": [ "chest", "shoulders" ], "workout_position": "early", "difficulty": "beginner", "bilateral": false, "rep_range_hypertrophy": "8-10 per side", "rep_range_strength": "n/a" }, { "id": "deep_squat_hold", "name": "Deep Squat Hold", "category": "mobility", "movement_pattern": "hip_adduction_abduction", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "glutes", "adductors" ], "secondary_muscles": [ "calves", "core", "quadriceps" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-90 seconds", "rep_range_strength": "n/a" }, { "id": "treadmill_walk", "name": "Treadmill Walk", "category": "cardio", "movement_pattern": "gait_walking", "force_type": "isometric", "equipment": [ "treadmill" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "hamstrings", "calves" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "treadmill_jog", "name": "Treadmill Jog", "category": "cardio", "movement_pattern": "gait_running", "force_type": "isometric", "equipment": [ "treadmill" ], "primary_muscles": [ "quadriceps", "calves" ], "secondary_muscles": [ "hamstrings", "glutes", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "elliptical", "name": "Elliptical", "category": "cardio", "movement_pattern": "elliptical_stride", "force_type": "isometric", "equipment": [ "elliptical" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "hamstrings", "calves", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "stationary_bike", "name": "Stationary Bike", "category": "cardio", "movement_pattern": "cycling", "force_type": "isometric", "equipment": [ "stationary_bike" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "hamstrings", "calves" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "rowing_machine", "name": "Rowing Machine", "category": "cardio", "movement_pattern": "rowing", "force_type": "isometric", "equipment": [ "rowing_machine" ], "primary_muscles": [ "upper_back", "quadriceps" ], "secondary_muscles": [ "hamstrings", "glutes", "core", "biceps" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "stair_climber", "name": "Stair Climber", "category": "cardio", "movement_pattern": "stair_stepping", "force_type": "isometric", "equipment": [ "stair_climber" ], "primary_muscles": [ "glutes", "quadriceps" ], "secondary_muscles": [ "calves", "hamstrings" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "jump_rope", "name": "Jump Rope", "category": "cardio", "movement_pattern": "jump_skip", "force_type": "isometric", "equipment": [ "jump_rope" ], "primary_muscles": [ "calves", "shoulders" ], "secondary_muscles": [ "quadriceps", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "2-5 minutes", "rep_range_strength": "n/a" }, { "id": "assault_bike", "name": "Assault Bike (Air Bike)", "category": "cardio", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "stationary_bike" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "hamstrings", "shoulders", "core", "biceps", "triceps" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "ski_erg", "name": "Ski Erg", "category": "cardio", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "rowing_machine" ], "primary_muscles": [ "upper_back", "shoulders" ], "secondary_muscles": [ "core", "triceps", "glutes", "hamstrings" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "4-6 minutes", "rep_range_strength": "n/a" }, { "id": "burpee", "name": "Burpee", "category": "cardio", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps", "chest" ], "secondary_muscles": [ "shoulders", "triceps", "core", "glutes", "hamstrings" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "30-60 seconds", "rep_range_strength": "n/a" }, { "id": "jumping_jacks", "name": "Jumping Jacks", "category": "cardio", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "calves", "shoulders" ], "secondary_muscles": [ "quadriceps", "glutes", "abductors", "adductors", "core" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-60 seconds", "rep_range_strength": "n/a" }, { "id": "sled_push", "name": "Sled Push", "category": "cardio", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "sled" ], "primary_muscles": [ "quadriceps", "glutes" ], "secondary_muscles": [ "calves", "hamstrings", "shoulders", "core" ], "workout_position": "late", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "20-40 seconds per effort", "rep_range_strength": "n/a" }, { "id": "sled_pull", "name": "Sled Pull (Backward Drag)", "category": "compound", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "sled" ], "primary_muscles": [ "quadriceps", "hamstrings", "glutes" ], "secondary_muscles": [ "calves", "core", "forearms" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-60 seconds per effort", "rep_range_strength": "15-30 sec heavy" }, { "id": "high_knees_timed", "name": "High Knees (Timed)", "category": "cardio", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps", "core" ], "secondary_muscles": [ "calves", "glutes", "hamstrings" ], "workout_position": "late", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-60 seconds", "rep_range_strength": "n/a" }, { "id": "seal_jacks", "name": "Seal Jacks", "category": "cardio", "movement_pattern": "full_body_conditioning", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "chest", "calves" ], "secondary_muscles": [ "shoulders", "upper_back", "quadriceps", "core", "abductors", "adductors" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "30-60 seconds", "rep_range_strength": "n/a" }, { "id": "treadmill_sprint", "name": "Treadmill Sprint Intervals", "category": "cardio", "movement_pattern": "gait_sprinting", "force_type": "isometric", "equipment": [ "treadmill" ], "primary_muscles": [ "quadriceps", "calves", "glutes" ], "secondary_muscles": [ "hamstrings", "core" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "20-40 seconds per interval", "rep_range_strength": "n/a" }, { "id": "shuttle_run", "name": "Shuttle Run", "category": "cardio", "movement_pattern": "agility", "force_type": "isometric", "equipment": [ "bodyweight" ], "primary_muscles": [ "quadriceps", "calves", "glutes" ], "secondary_muscles": [ "hamstrings", "core" ], "workout_position": "early", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "20-45 seconds per effort", "rep_range_strength": "n/a" }, { "id": "agility_ladder", "name": "Agility Ladder Drills", "category": "cardio", "movement_pattern": "agility", "force_type": "isometric", "equipment": [ "agility_ladder" ], "primary_muscles": [ "calves", "quadriceps" ], "secondary_muscles": [ "core", "glutes" ], "workout_position": "early", "difficulty": "beginner", "bilateral": true, "rep_range_hypertrophy": "20-60 seconds", "rep_range_strength": "n/a" }, { "id": "treadmill_tempo", "name": "Treadmill Tempo Run (Threshold Pace)", "category": "cardio", "movement_pattern": "gait_running", "force_type": "push", "equipment": [ "treadmill" ], "primary_muscles": [ "quadriceps", "hamstrings", "calves" ], "secondary_muscles": [ "glutes", "core" ], "workout_position": "early_mid", "difficulty": "intermediate", "bilateral": true, "rep_range_hypertrophy": "20-40 minutes", "rep_range_strength": "n/a" }, { "id": "treadmill_interval", "name": "Treadmill Interval Run (VO2max / 10K Pace)", "category": "cardio", "movement_pattern": "gait_running", "force_type": "push", "equipment": [ "treadmill" ], "primary_muscles": [ "quadriceps", "hamstrings", "calves" ], "secondary_muscles": [ "glutes", "core" ], "workout_position": "early_mid", "difficulty": "advanced", "bilateral": true, "rep_range_hypertrophy": "3-8 minutes per interval", "rep_range_strength": "n/a" } ] }