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--git a/app/src/main/assets/Suitcase_Carry/0.webp b/app/src/main/assets/Suitcase_Carry/0.webp new file mode 100644 index 000000000..fd0f52d79 Binary files /dev/null and b/app/src/main/assets/Suitcase_Carry/0.webp differ diff --git a/app/src/main/assets/Tibialis_Raise/0.webp b/app/src/main/assets/Tibialis_Raise/0.webp new file mode 100644 index 000000000..62ae9b679 Binary files /dev/null and b/app/src/main/assets/Tibialis_Raise/0.webp differ diff --git a/app/src/main/assets/Tibialis_Raise/1.webp b/app/src/main/assets/Tibialis_Raise/1.webp new file mode 100644 index 000000000..36154b654 Binary files /dev/null and b/app/src/main/assets/Tibialis_Raise/1.webp differ diff --git a/app/src/main/res/raw/exercises.json b/app/src/main/res/raw/exercises.json index df37613f3..937feadf1 100644 --- a/app/src/main/res/raw/exercises.json +++ b/app/src/main/res/raw/exercises.json @@ -2470,6 +2470,35 @@ ], "id": "Bicycling_Stationary" }, + { + "name": "Bird Dog", + "force": "static", + "level": "beginner", + "mechanic": "compound", + "equipment": null, + "primaryMuscles": [ + "abdominals", + "lower back" + ], + "secondaryMuscles": [ + "glutes", + "shoulders" + ], + "instructions": [ + "Start on your hands and knees with your hands directly under your shoulders and your knees under your hips.", + "Brace your core and keep your spine in a neutral position.", + "Simultaneously extend one arm forward and the opposite leg backward until both are parallel to the floor.", + "Keep your hips level and avoid arching or rotating your lower back.", + "Pause briefly while maintaining balance and full-body tension.", + "Return to the starting position under control and repeat on the opposite side." + ], + "category": "strength", + "images": [ + "Bird_Dog/0.webp", + "Bird_Dog/1.webp" + ], + "id": "Bird_Dog" + }, { "name": "Board Press", "force": "push", @@ -2979,6 +3008,35 @@ ], "id": "Bradford_Rocky_Presses" }, + { + "name": "Broad Jump", + "force": "push", + "level": "intermediate", + "mechanic": "compound", + "equipment": null, + "primaryMuscles": [ + "glutes", + "quadriceps" + ], + "secondaryMuscles": [ + "hamstrings", + "calves", + "abdominals" + ], + "instructions": [ + "Stand with your feet about shoulder-width apart.", + "Lower into a quarter squat while swinging your arms behind you.", + "Explosively swing your arms forward and extend your hips, knees, and ankles to jump as far forward as possible.", + "Land softly with your knees and hips bent to absorb the impact.", + "Maintain balance in an athletic position before resetting for the next repetition." + ], + "category": "plyometrics", + "images": [ + "Broad_Jump/0.webp", + "Broad_Jump/1.webp" + ], + "id": "Broad_Jump" + }, { "name": "Butt-Ups", "force": "pull", @@ -4943,6 +5001,67 @@ ], "id": "Concentration_Curls" }, + { + "name": "Copenhagen Side Plank", + "force": "static", + "level": "intermediate", + "mechanic": "compound", + "equipment": "other", + "primaryMuscles": [ + "adductors" + ], + "secondaryMuscles": [ + "abdominals", + "glutes", + "shoulders" + ], + "instructions": [ + "Lie on your side next to a bench or sturdy elevated surface.", + "Place your top leg on the bench so that your ankle or knee is supported, depending on your strength and experience.", + "Position your lower forearm directly beneath your shoulder.", + "Lift your hips off the ground, forming a straight line from your head to your supporting foot.", + "Allow your bottom leg to hang beneath the bench or press it lightly against the underside of the top leg for additional support.", + "Hold the position while keeping your core engaged and your hips level.", + "Lower under control and repeat on the opposite side." + ], + "category": "strength", + "images": [ + "Copenhagen_Side_Plank/0.webp", + "Copenhagen_Side_Plank/1.webp" + ], + "id": "Copenhagen_Side_Plank" + }, + { + "name": "Cossack Squat", + "force": "push", + "level": "intermediate", + "mechanic": "compound", + "equipment": null, + "primaryMuscles": [ + "quadriceps", + "adductors" + ], + "secondaryMuscles": [ + "glutes", + "hamstrings", + "calves", + "abdominals" + ], + "instructions": [ + "Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.", + "Shift your weight onto one leg as you bend that knee and lower your hips toward the ground.", + "Keep your opposite leg straight with the heel on the floor and the toes pointing upward if your mobility allows.", + "Lower until you feel a comfortable stretch in the inner thigh of the straight leg while keeping your chest upright.", + "Push through the foot of the bent leg to return to the starting position.", + "Repeat on the opposite side, alternating for the desired number of repetitions." + ], + "category": "strength", + "images": [ + "Cossack_Squat/0.webp", + "Cossack_Squat/1.webp" + ], + "id": "Cossack_Squat" + }, { "name": "Cross-Body Crunch", "force": "pull", @@ -8878,6 +8997,30 @@ ], "id": "Hip_Lift_with_Band" }, + { + "name": "Hollow Hold", + "force": "static", + "level": "intermediate", + "mechanic": "isolation", + "equipment": null, + "primaryMuscles": [ + "abdominals" + ], + "secondaryMuscles": [], + "instructions": [ + "Lie on your back with your arms extended overhead and your legs straight.", + "Press your lower back firmly into the floor by bracing your core and tilting your pelvis slightly backward.", + "Lift your shoulders, arms, and legs a few inches off the ground while maintaining the lower back contact with the floor.", + "Keep your body in a shallow 'banana' shape without allowing your lower back to arch.", + "Hold the position for the desired duration while breathing steadily.", + "Lower your arms and legs under control to finish the exercise." + ], + "category": "strength", + "images": [ + "Hollow_Hold/0.webp" + ], + "id": "Hollow_Hold" + }, { "name": "Horizontal Row", "force": "pull", @@ -14746,6 +14889,36 @@ ], "id": "Plyo_Push-up" }, + { + "name": "Pogos", + "force": "push", + "level": "beginner", + "mechanic": "compound", + "equipment": null, + "primaryMuscles": [ + "calves" + ], + "secondaryMuscles": [ + "quadriceps", + "glutes", + "hamstrings", + "abdominals" + ], + "instructions": [ + "Stand upright with your feet about hip-width apart.", + "Keep your knees only slightly bent and your torso tall throughout the movement.", + "Bounce vertically by pushing through the balls of your feet, using your ankles to generate the movement.", + "Spend as little time on the ground as possible, aiming for quick, springy contacts.", + "Land softly on the balls of your feet and immediately rebound into the next jump while maintaining a consistent rhythm.", + "A common progression or alternative is Forward Pogos (Pogo Jumping Forward)" + ], + "category": "plyometrics", + "images": [ + "Pogos/0.webp", + "Pogos/1.webp" + ], + "id": "Pogos" + }, { "name": "Posterior Tibialis Stretch", "force": "static", @@ -19341,6 +19514,35 @@ ], "id": "Smith_Single-Leg_Split_Squat" }, + { + "name": "Snap Down", + "force": "push", + "level": "beginner", + "mechanic": "compound", + "equipment": null, + "primaryMuscles": [ + "quadriceps", + "glutes" + ], + "secondaryMuscles": [ + "hamstrings", + "calves", + "abdominals" + ], + "instructions": [ + "Stand tall with your feet about hip-width apart and your arms overhead.", + "Quickly drive your arms down while simultaneously dropping into a quarter squat.", + "Land softly on the balls of your feet before settling your heels to the ground.", + "Absorb the landing by bending your hips and knees while keeping your chest up and your knees aligned over your toes.", + "Pause briefly in the athletic position, then stand back up and repeat." + ], + "category": "plyometrics", + "images": [ + "Snap_Down/0.webp", + "Snap_Down/1.webp" + ], + "id": "Snap_Down" + }, { "name": "Snatch", "force": "pull", @@ -21539,6 +21741,34 @@ ], "id": "Stride_Jump_Crossover" }, + { + "name": "Suitcase Carry", + "force": "static", + "level": "beginner", + "mechanic": "compound", + "equipment": "dumbbell", + "primaryMuscles": [ + "abdominals" + ], + "secondaryMuscles": [ + "forearms", + "traps", + "shoulders", + "glutes" + ], + "instructions": [ + "Stand upright while holding a dumbbell or kettlebell in one hand at your side.", + "Brace your core and keep your shoulders level, resisting the urge to lean toward the weight.", + "Walk forward with controlled, steady steps while maintaining an upright posture.", + "Keep the weight close to your body and avoid shrugging your shoulder.", + "Continue for the desired distance or time, then switch hands and repeat." + ], + "category": "strongman", + "images": [ + "Suitcase_Carry/0.webp" + ], + "id": "Suitcase_Carry" + }, { "name": "Sumo Deadlift", "force": "pull", @@ -22027,6 +22257,30 @@ ], "id": "Thigh_Adductor" }, + { + "name": "Tibialis Raise", + "force": "pull", + "level": "beginner", + "mechanic": "isolation", + "equipment": null, + "primaryMuscles": [ + "calves" + ], + "secondaryMuscles": [], + "instructions": [ + "Stand with your back against a wall and your feet positioned about 20–30 cm (8–12 inches) in front of you.", + "Lean into the wall for support while keeping your heels firmly on the ground.", + "Lift your toes as high as possible by dorsiflexing your ankles, keeping your heels in contact with the floor.", + "Pause briefly at the top of the movement, feeling the muscles along the front of your lower legs contract.", + "Lower your toes back to the starting position under control and repeat." + ], + "category": "strength", + "images": [ + "Tibialis_Raise/0.webp", + "Tibialis_Raise/1.webp" + ], + "id": "Tibialis_Raise" + }, { "name": "Tire Flip", "force": "pull",