Add the free-weight canon and bodyweight staples (16 exercises)
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<title>Barbell Squat</title>
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<title>Barbell Squat</title>
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# Barbell Squat
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The barbell back squat — bar across the upper back, sit down between the
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heels, stand back up.
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- **Category:** Main circuit
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- **Type:** Free-weight compound squat
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- **Targets:** Quadriceps, glutes, adductors, trunk
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- **Prescription:** 4 × 6–8
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## Setup
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Set the bar on your upper traps (not the neck), hands just outside the
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shoulders, and step back from the rack. Feet shoulder-width, toes slightly
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out, brace before every rep.
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## Execution
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1. Sit down and back — hips and knees bend together, chest stays up.
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2. Descend until the thighs reach at least parallel, knees tracking over
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the toes.
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3. Drive the floor apart and stand back up to full lockout.
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## Cues
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- Big breath and brace at the top; exhale at the finish.
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- The bar stays over mid-foot — watch the sideways bar path, not the mirror.
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- Elbows down under the bar, not flared behind it.
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## Common Mistakes
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- Knees caving inward out of the bottom.
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- Heels lifting — weight drifting onto the toes.
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- Chest collapsing forward into a good-morning.
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## Progression
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Master the Bodyweight Squat and Goblet Squat first; add weight in small
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jumps only while depth and knee tracking hold.
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"shoulder_l": 28, "elbow_l": 140,
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"hip_r": 5, "knee_r": 4, "ankle_r": 0,
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"hip_l": 5, "knee_l": 4, "ankle_l": 0,
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"pins": {"foot_r": [160, 148], "foot_l": [164, 150],
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"hand_r": [166, -16], "hand_l": [170, -14]}
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"spine": [0, -4],
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"neck": 5, "head": -28,
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"shoulder_r": 55, "elbow_r": 140,
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"shoulder_l": 55, "elbow_l": 140,
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"hip_r": 100, "knee_r": 118, "ankle_r": 22,
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"hip_l": 100, "knee_l": 118, "ankle_l": 22,
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}
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}
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<title>Barbell Squat</title>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Bench Press</title>
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<title>Bench Press</title>
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||||
# Bench Press
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||||
|
||||
The barbell press — lying on the flat bench, lower the bar to the chest
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||||
and press it back to straight arms.
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||||
|
||||
- **Category:** Main circuit
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||||
- **Type:** Free-weight horizontal press
|
||||
- **Targets:** Chest, front delts, triceps
|
||||
- **Prescription:** 4 × 6–8
|
||||
|
||||
## Setup
|
||||
|
||||
Lie with eyes under the bar, feet flat on the floor, shoulder blades
|
||||
pinched back and down. Grip a little wider than shoulder-width and
|
||||
unrack to straight arms over the shoulders.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Lower the bar under control to the mid-chest, elbows about 45° from
|
||||
the body.
|
||||
2. Touch lightly — no bounce.
|
||||
3. Press back up and slightly toward the face to lockout over the
|
||||
shoulders.
|
||||
|
||||
## Cues
|
||||
|
||||
- Shoulder blades stay pinched against the bench the whole set.
|
||||
- Wrists stacked over elbows; bar sits low in the palm.
|
||||
- Feet drive quietly into the floor.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Bouncing the bar off the chest.
|
||||
- Elbows flared straight out at 90°.
|
||||
- Hips lifting off the bench.
|
||||
|
||||
## Progression
|
||||
|
||||
Add small plates while every rep touches and locks out; a spotter or
|
||||
safety pins once the loads get honest.
|
||||
@@ -0,0 +1,39 @@
|
||||
{
|
||||
"name": "Bench Press",
|
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"primary": 1,
|
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"working": ["arm_r", "arm_l"],
|
||||
"props": [
|
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{"type": "scene", "shapes": [
|
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{"kind": "line", "pts": [[58, 124], [162, 124]], "w": 9, "depth": 8},
|
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{"kind": "line", "pts": [[78, 129], [78, 150]], "w": 4},
|
||||
{"kind": "line", "pts": [[144, 129], [144, 150]], "w": 4}
|
||||
]},
|
||||
{"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 26, "plateR": 12}
|
||||
],
|
||||
"frames": [
|
||||
{
|
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"hold": 0.4, "tween": 0.9,
|
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"root": {"pos": [150, 116], "pitch": -90},
|
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"spine": [0, 0],
|
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"neck": 8, "head": 0,
|
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"shoulder_r": 15, "elbow_r": 100,
|
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"shoulder_l": 15, "elbow_l": 100,
|
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"hip_r": 78, "knee_r": 82, "ankle_r": 5,
|
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"hip_l": 78, "knee_l": 82, "ankle_l": 5,
|
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"pins": {"foot_r": [196, 148], "foot_l": [200, 150],
|
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"hand_r": [93, 100], "hand_l": [97, 102]}
|
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},
|
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{
|
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"hold": 0.4, "tween": 1.2,
|
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"root": {"pos": [150, 116], "pitch": -90},
|
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"spine": [0, 0],
|
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"neck": 8, "head": 0,
|
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"shoulder_r": 90, "elbow_r": 5,
|
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"shoulder_l": 90, "elbow_l": 5,
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"hip_l": 78, "knee_l": 82, "ankle_l": 5,
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"pins": {"foot_r": [196, 148], "foot_l": [200, 150],
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"hand_r": [67, 57], "hand_l": [71, 59]}
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}
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]
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}
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<title>Bench Press</title>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Bodyweight Squat</title>
|
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<path d="M 141.8 157.5 L 232.3 157.5 L 232.3 150.2 L 141.8 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="arm_l" d="M 168.3 32.0 L 169.0 52.7 L 171.6 73.2" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 160.0 91.3 L 160.0 123.4 L 160.0 149.2 L 160.0 152.2" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 168.3 32.0 L 164.2 31.9 L 164.2 33.3" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 164.1 90.9 L 160.0 90.4 L 160.0 91.3" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 160.0 90.4 Q 162.1 60.5 164.2 31.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 164.2 33.3 L 164.9 54.0 L 167.4 74.5" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
|
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<circle id="head" cx="165.6" cy="18.2" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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|
After Width: | Height: | Size: 1.9 KiB |
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|
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Bodyweight Squat</title>
|
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<path d="M 141.8 157.9 L 232.3 157.9 L 232.3 150.6 L 141.8 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="arm_l" d="M 182.3 68.1 L 203.3 67.4 L 223.9 63.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 150.2 120.7 L 180.6 131.0 L 160.0 149.6 L 166.9 152.9" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 182.3 68.1 L 178.1 68.1 L 178.1 69.4" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 154.3 120.3 L 150.2 119.8 L 150.2 120.7" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 178.1 69.4 L 199.1 68.7 L 219.8 65.1" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<text x="243" y="20">near</text>
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<text x="292" y="20">far</text>
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</g>
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</svg>
|
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|
After Width: | Height: | Size: 1.9 KiB |
@@ -0,0 +1,37 @@
|
||||
# Bodyweight Squat
|
||||
|
||||
The unloaded squat — arms reach forward as a counterbalance while the hips
|
||||
sit down between the heels. The pattern every loaded squat is built on.
|
||||
|
||||
- **Category:** Warm-up and main circuit
|
||||
- **Type:** Bodyweight squat
|
||||
- **Targets:** Quadriceps, glutes, mobility
|
||||
- **Prescription:** 3 × 15–20, or 10 slow reps as a warm-up
|
||||
|
||||
## Setup
|
||||
|
||||
Stand with feet shoulder-width, toes slightly turned out, arms relaxed at
|
||||
your sides.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Reach the arms forward as the hips sit down and back.
|
||||
2. Descend as deep as comfortable — thighs at least parallel — heels flat.
|
||||
3. Stand back up tall and let the arms drop.
|
||||
|
||||
## Cues
|
||||
|
||||
- Knees track over the toes the whole way down and up.
|
||||
- Chest up; the arms reaching forward keep you from tipping.
|
||||
- Slow down — a three-second descent teaches control.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Heels lifting at the bottom.
|
||||
- Knees diving inward.
|
||||
- Shallow, quick bouncing instead of full, controlled reps.
|
||||
|
||||
## Progression
|
||||
|
||||
Slow the tempo, pause at the bottom, then load the pattern with the
|
||||
Goblet Squat.
|
||||
@@ -0,0 +1,30 @@
|
||||
{
|
||||
"name": "Bodyweight Squat",
|
||||
"primary": 2,
|
||||
"camera": {"zoom": 0.7},
|
||||
"working": ["leg_r", "leg_l"],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.4, "tween": 0.9,
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||||
"root": {"pos": [160, 64], "pitch": 4},
|
||||
"spine": [0, 0],
|
||||
"neck": 2, "head": -6,
|
||||
"shoulder_r": 6, "elbow_r": 5,
|
||||
"shoulder_l": 6, "elbow_l": 5,
|
||||
"hip_r": 4, "knee_r": 3, "ankle_r": 0,
|
||||
"hip_l": 4, "knee_l": 3, "ankle_l": 0,
|
||||
"pins": {"foot_r": [160, 148], "foot_l": [164, 150]}
|
||||
},
|
||||
{
|
||||
"hold": 0.4, "tween": 0.9,
|
||||
"root": {"pos": [146, 106], "pitch": 30},
|
||||
"spine": [0, -4],
|
||||
"neck": 5, "head": -24,
|
||||
"shoulder_r": 118, "elbow_r": 8,
|
||||
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|
||||
"hip_r": 98, "knee_r": 118, "ankle_r": 22,
|
||||
"hip_l": 98, "knee_l": 118, "ankle_l": 22,
|
||||
"pins": {"foot_r": [160, 148], "foot_l": [164, 150]}
|
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}
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]
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}
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Binary file not shown.
|
After Width: | Height: | Size: 132 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Bodyweight Squat</title>
|
||||
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<path id="arm_l" d="M 182.3 68.1 L 203.3 67.4 L 223.9 63.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 150.2 120.7 L 180.6 131.0 L 160.0 149.6 L 166.9 152.9" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
|
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
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<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.9 KiB |
@@ -0,0 +1,19 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Crunch</title>
|
||||
<path d="M 39.4 161.1 L 231.6 161.1 L 231.6 150.6 L 39.4 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path id="arm_l" d="M 86.9 146.1 L 59.7 133.6 L 72.4 160.3" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 171.9 146.8 L 199.5 110.5 L 209.0 148.8 L 219.4 145.3" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 86.9 146.1 L 81.0 146.0 L 81.0 147.9" stroke="#0d9488" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 171.9 146.8 L 166.0 146.0 L 166.0 147.2" stroke="#0d9488" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 81.0 147.9 L 53.8 135.4 L 66.5 162.2" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="61.4" cy="141.9" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="63.5" y1="132.1" x2="65.0" y2="125.4" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
|
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</g>
|
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</svg>
|
||||
|
After Width: | Height: | Size: 1.8 KiB |
@@ -0,0 +1,19 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Crunch</title>
|
||||
<path d="M 39.4 161.0 L 231.6 161.0 L 231.6 150.6 L 39.4 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path id="leg_l" d="M 171.9 144.8 L 201.5 110.0 L 209.0 148.7 L 219.6 145.8" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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||||
<path id="arm_l" d="M 102.1 103.1 L 95.8 74.2 L 81.8 100.3" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 102.1 103.1 L 96.2 103.0 L 96.2 104.9" stroke="#0d9488" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 171.9 144.8 L 166.0 144.0 L 166.0 145.2" stroke="#0d9488" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 166.0 144.0 Q 117.5 144.0 96.2 103.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 166.0 145.2 L 195.9 110.8 L 205.0 149.2 L 215.5 145.8" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 96.2 104.9 L 89.9 76.0 L 75.9 102.1" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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||||
<circle id="head" cx="92.0" cy="83.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<line id="nose" x1="101.8" y1="81.7" x2="108.7" y2="80.3" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.8 KiB |
@@ -0,0 +1,38 @@
|
||||
# Crunch
|
||||
|
||||
The floor ab curl — peel the shoulder blades off the mat, squeeze, and
|
||||
lower. Short range, all abs.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Spinal flexion (upper)
|
||||
- **Targets:** Rectus abdominis
|
||||
- **Prescription:** 3 × 15–20, slow
|
||||
|
||||
## Setup
|
||||
|
||||
Lie on your back, knees bent, feet flat. Fingertips lightly behind the
|
||||
ears, elbows wide.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Exhale and curl the ribs toward the pelvis until the shoulder blades
|
||||
leave the floor.
|
||||
2. Squeeze the abs hard at the top for a beat.
|
||||
3. Lower the shoulders back down without letting the head rest.
|
||||
|
||||
## Cues
|
||||
|
||||
- It's a curl, not a sit-up — the lower back stays on the mat.
|
||||
- Chin off the chest; the hands never pull the head.
|
||||
- Exhale on the way up to deepen the contraction.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Yanking the neck with the hands.
|
||||
- Sitting all the way up with the hip flexors.
|
||||
- Racing through reps with momentum.
|
||||
|
||||
## Progression
|
||||
|
||||
Slow the tempo and add a pause at the top; hold a small plate on the
|
||||
chest, or move to the Abdominal machine for stack-loaded flexion.
|
||||
@@ -0,0 +1,29 @@
|
||||
{
|
||||
"name": "Crunch",
|
||||
"primary": 2,
|
||||
"working": ["spine"],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.4, "tween": 0.8,
|
||||
"root": {"pos": [166, 146], "pitch": -90},
|
||||
"spine": [0, 0],
|
||||
"neck": 12, "head": 0,
|
||||
"shoulder_r": 155, "elbow_r": 140,
|
||||
"shoulder_l": 155, "elbow_l": 140,
|
||||
"hip_r": 75, "knee_r": 85, "ankle_r": 5,
|
||||
"hip_l": 75, "knee_l": 85, "ankle_l": 5,
|
||||
"pins": {"foot_r": [205, 148], "foot_l": [209, 150]}
|
||||
},
|
||||
{
|
||||
"hold": 0.6, "tween": 1.0,
|
||||
"root": {"pos": [166, 144], "pitch": -90},
|
||||
"spine": [14, 34],
|
||||
"neck": 30, "head": 0,
|
||||
"shoulder_r": 150, "elbow_r": 140,
|
||||
"shoulder_l": 150, "elbow_l": 140,
|
||||
"hip_r": 75, "knee_r": 85, "ankle_r": 5,
|
||||
"hip_l": 75, "knee_l": 85, "ankle_l": 5,
|
||||
"pins": {"foot_r": [205, 148], "foot_l": [209, 150]}
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 147 KiB |
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||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Crunch</title>
|
||||
<path d="M 39.4 161.0 L 231.6 161.0 L 231.6 150.6 L 39.4 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path id="leg_l" d="M 171.9 144.8 L 201.5 110.0 L 209.0 148.7 L 219.6 145.8" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 102.1 103.1 L 95.8 74.2 L 81.8 100.3" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 102.1 103.1 L 96.2 103.0 L 96.2 104.9" stroke="#0d9488" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 171.9 144.8 L 166.0 144.0 L 166.0 145.2" stroke="#0d9488" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 166.0 144.0 Q 117.5 144.0 96.2 103.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 166.0 145.2 L 195.9 110.8 L 205.0 149.2 L 215.5 145.8" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 96.2 104.9 L 89.9 76.0 L 75.9 102.1" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="92.0" cy="83.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<line id="nose" x1="101.8" y1="81.7" x2="108.7" y2="80.3" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.8 KiB |
@@ -0,0 +1,21 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dip</title>
|
||||
<path d="M 137.7 158.4 L 207.6 158.4 L 207.6 150.2 L 137.7 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.34" stroke-linejoin="round"/>
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<path d="M 172.5 84.9 L 172.5 150.4" stroke="#c5cad4" stroke-width="3.9000000000000004" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="172.5" cy="81.0" r="2.73" fill="#6b7180"/>
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||||
<path id="leg_l" d="M 164.6 101.1 L 186.2 129.3 L 155.0 127.7 L 151.7 135.5" stroke="#a9afba" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
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<path id="arm_l" d="M 173.8 35.9 L 168.3 58.3 L 174.0 80.6" stroke="#86cfc5" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 160.0 101.5 L 181.6 129.7 L 150.4 128.1 L 147.1 135.9" stroke="#3a3f4b" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 173.8 35.9 L 169.2 35.9 L 169.2 37.4" stroke="#3a3f4b" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 164.6 101.1 L 160.0 100.5 L 160.0 101.5" stroke="#3a3f4b" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 100.5 Q 164.7 67.4 169.2 35.9" stroke="#3a3f4b" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 169.2 37.4 L 164.4 59.9 L 170.9 82.0" stroke="#0d9488" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="172.7" cy="20.9" r="7.800000000000001" fill="white" stroke="#3a3f4b" stroke-width="4.68"/>
|
||||
<line id="nose" x1="180.5" y1="21.3" x2="186.0" y2="21.6" stroke="#3a3f4b" stroke-width="3.12" stroke-linecap="round"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.1 KiB |
@@ -0,0 +1,21 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dip</title>
|
||||
<path d="M 137.7 158.7 L 207.6 158.7 L 207.6 150.6 L 137.7 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.34" stroke-linejoin="round"/>
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||||
<path d="M 172.5 84.9 L 172.5 150.4" stroke="#c5cad4" stroke-width="3.9000000000000004" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="172.5" cy="81.0" r="2.73" fill="#6b7180"/>
|
||||
<path id="leg_l" d="M 164.6 124.5 L 195.7 142.2 L 164.5 143.2 L 161.8 151.3" stroke="#a9afba" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 187.2 62.6 L 164.0 60.2 L 174.0 81.0" stroke="#86cfc5" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 160.0 124.9 L 191.1 142.5 L 159.9 143.6 L 157.2 151.6" stroke="#3a3f4b" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 187.2 62.6 L 182.6 62.6 L 182.6 64.1" stroke="#3a3f4b" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="pelvisBar" d="M 164.6 124.5 L 160.0 123.9 L 160.0 124.9" stroke="#3a3f4b" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 123.9 Q 169.4 91.8 182.6 62.6" stroke="#3a3f4b" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 182.6 64.1 L 159.3 62.4 L 170.9 82.4" stroke="#0d9488" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="190.4" cy="49.3" r="7.800000000000001" fill="white" stroke="#3a3f4b" stroke-width="4.68"/>
|
||||
<line id="nose" x1="198.0" y1="51.3" x2="203.3" y2="52.7" stroke="#3a3f4b" stroke-width="3.12" stroke-linecap="round"/>
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||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.1 KiB |
@@ -0,0 +1,37 @@
|
||||
# Dip
|
||||
|
||||
The bodyweight press on parallel bars — lower until the shoulders reach
|
||||
elbow depth, then press back to straight arms.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Bodyweight elbow extension (chest/triceps press)
|
||||
- **Targets:** Triceps, chest, front delts
|
||||
- **Prescription:** 3 × 6–12
|
||||
|
||||
## Setup
|
||||
|
||||
Support yourself on the parallel bars with straight arms, shoulders
|
||||
pressed down, slight forward lean, knees bent behind.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Bend the elbows and lower until the upper arms reach parallel.
|
||||
2. Keep the elbows tracking back, body leaning slightly forward.
|
||||
3. Press back up to full lockout without the shoulders shrugging.
|
||||
|
||||
## Cues
|
||||
|
||||
- Shoulders stay down away from the ears at every depth.
|
||||
- More forward lean hits chest; upright hits triceps.
|
||||
- Depth to parallel — a shaky bottom inch isn't worth the shoulder.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Sinking the shoulders into the ears at the bottom.
|
||||
- Flaring the elbows straight out.
|
||||
- Bouncing out of the deep position.
|
||||
|
||||
## Progression
|
||||
|
||||
Use the assisted dip machine or bands until full-range reps are smooth;
|
||||
then add reps, then hang weight from a belt.
|
||||
@@ -0,0 +1,36 @@
|
||||
{
|
||||
"name": "Dip",
|
||||
"primary": 2,
|
||||
"camera": {"zoom": 0.78},
|
||||
"working": ["arm_r", "arm_l"],
|
||||
"props": [
|
||||
{"type": "scene", "shapes": [
|
||||
{"kind": "line", "pts": [[176, 66], [176, 150]], "w": 5},
|
||||
{"kind": "circle", "c": [176, 61], "r": 3.5, "fill": true, "color": "prop"}
|
||||
]}
|
||||
],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.4, "tween": 1.1,
|
||||
"root": {"pos": [160, 86], "pitch": 8},
|
||||
"spine": [0, 0],
|
||||
"neck": 5, "head": -10,
|
||||
"shoulder_r": 2, "elbow_r": 8,
|
||||
"shoulder_l": 2, "elbow_l": 8,
|
||||
"hip_r": 45, "knee_r": 130, "ankle_r": -20,
|
||||
"hip_l": 45, "knee_l": 130, "ankle_l": -20,
|
||||
"pins": {"hand_r": [174, 60], "hand_l": [178, 62]}
|
||||
},
|
||||
{
|
||||
"hold": 0.4, "tween": 1.0,
|
||||
"root": {"pos": [160, 116], "pitch": 18},
|
||||
"spine": [0, 4],
|
||||
"neck": 8, "head": -15,
|
||||
"shoulder_r": -30, "elbow_r": 110,
|
||||
"shoulder_l": -30, "elbow_l": 110,
|
||||
"hip_r": 78, "knee_r": 148, "ankle_r": -20,
|
||||
"hip_l": 78, "knee_l": 148, "ankle_l": -20,
|
||||
"pins": {"hand_r": [174, 60], "hand_l": [178, 62]}
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 159 KiB |
@@ -0,0 +1,21 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dip</title>
|
||||
<path d="M 137.7 158.7 L 207.6 158.7 L 207.6 150.6 L 137.7 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.34" stroke-linejoin="round"/>
|
||||
<path d="M 172.5 84.9 L 172.5 150.4" stroke="#c5cad4" stroke-width="3.9000000000000004" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="172.5" cy="81.0" r="2.73" fill="#6b7180"/>
|
||||
<path id="leg_l" d="M 164.6 124.5 L 195.7 142.2 L 164.5 143.2 L 161.8 151.3" stroke="#a9afba" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 187.2 62.6 L 164.0 60.2 L 174.0 81.0" stroke="#86cfc5" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 160.0 124.9 L 191.1 142.5 L 159.9 143.6 L 157.2 151.6" stroke="#3a3f4b" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 187.2 62.6 L 182.6 62.6 L 182.6 64.1" stroke="#3a3f4b" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="pelvisBar" d="M 164.6 124.5 L 160.0 123.9 L 160.0 124.9" stroke="#3a3f4b" stroke-width="3.9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 123.9 Q 169.4 91.8 182.6 62.6" stroke="#3a3f4b" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 182.6 64.1 L 159.3 62.4 L 170.9 82.4" stroke="#0d9488" stroke-width="4.68" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="190.4" cy="49.3" r="7.800000000000001" fill="white" stroke="#3a3f4b" stroke-width="4.68"/>
|
||||
<line id="nose" x1="198.0" y1="51.3" x2="203.3" y2="52.7" stroke="#3a3f4b" stroke-width="3.12" stroke-linecap="round"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.1 KiB |
@@ -0,0 +1,28 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Bench Press</title>
|
||||
<path d="M 23.2 160.6 L 223.0 160.6 L 223.0 150.2 L 23.2 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
|
||||
<path d="M 58.0 124.0 L 162.0 124.0 L 162.0 124.0 L 58.0 124.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 78.0 129.0 L 78.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 144.0 129.0 L 144.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 70.9 116.1 L 95.0 133.7 L 98.0 104.3" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 155.9 116.8 L 201.2 108.9 L 200.0 148.3 L 211.0 147.7" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 70.9 116.1 L 65.0 116.0 L 65.0 117.9" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="pelvisBar" d="M 155.9 116.8 L 150.0 116.0 L 150.0 117.2" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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||||
<path id="spine" d="M 150.0 116.0 Q 106.5 116.0 65.0 116.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 150.0 117.2 L 195.3 109.3 L 196.0 148.7 L 206.9 147.6" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 65.0 117.9 L 89.0 135.6 L 90.0 106.1" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 83.0 105.9 L 97.0 106.3" stroke="#6b7180" stroke-width="3" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="83.0" cy="105.9" r="4.5" fill="#6b7180"/>
|
||||
<circle cx="97.0" cy="106.3" r="4.5" fill="#6b7180"/>
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<circle id="head" cx="45.2" cy="113.3" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<text x="243" y="20">near</text>
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<text x="292" y="20">far</text>
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</g>
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</svg>
|
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|
After Width: | Height: | Size: 2.7 KiB |
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|
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Bench Press</title>
|
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<path d="M 23.2 160.6 L 223.0 160.6 L 223.0 150.2 L 23.2 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path d="M 58.0 124.0 L 162.0 124.0 L 162.0 124.0 L 58.0 124.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 78.0 129.0 L 78.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 144.0 129.0 L 144.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 70.9 116.1 L 65.9 86.9 L 72.0 58.0" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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|
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<path id="arm_r" d="M 65.0 117.9 L 60.1 88.8 L 66.0 59.8" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
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<path d="M 59.1 58.4 L 72.9 61.2" stroke="#6b7180" stroke-width="3" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="59.1" cy="58.4" r="4.5" fill="#6b7180"/>
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<circle cx="72.9" cy="61.2" r="4.5" fill="#6b7180"/>
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<circle cx="65.1" cy="56.6" r="4.5" fill="#6b7180"/>
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<circle cx="78.9" cy="59.4" r="4.5" fill="#6b7180"/>
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<circle id="head" cx="45.2" cy="113.3" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
|
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|
After Width: | Height: | Size: 2.7 KiB |
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|
||||
# Dumbbell Bench Press
|
||||
|
||||
The dumbbell press on the flat bench — a deeper, freer pressing arc than
|
||||
the bar, one weight in each hand.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight horizontal press (dumbbells)
|
||||
- **Targets:** Chest, front delts, triceps
|
||||
- **Prescription:** 3 × 8–12
|
||||
|
||||
## Setup
|
||||
|
||||
Sit with the dumbbells on your thighs, then lie back and kick them up to
|
||||
straight arms over the shoulders. Feet flat, shoulder blades pinched.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Lower both dumbbells to the outside of the chest, elbows about 45°
|
||||
from the body.
|
||||
2. Reach a comfortable stretch — deeper than a bar allows.
|
||||
3. Press back up and slightly together to lockout.
|
||||
|
||||
## Cues
|
||||
|
||||
- The dumbbells travel in a shallow A-shape, not straight lines.
|
||||
- Keep the wrists neutral and stacked over the elbows.
|
||||
- Lower slowly; the stretch is where dumbbells earn their keep.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Clanging the weights together at the top.
|
||||
- Uneven pressing — one side racing ahead.
|
||||
- Dropping the dumbbells from lockout instead of walking them down.
|
||||
|
||||
## Progression
|
||||
|
||||
Add weight while both sides press evenly; pause reps in the stretch
|
||||
position.
|
||||
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{
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"name": "Dumbbell Bench Press",
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"primary": 1,
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"working": ["arm_r", "arm_l"],
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"props": [
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{"type": "scene", "shapes": [
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{"kind": "line", "pts": [[58, 124], [162, 124]], "w": 9, "depth": 8},
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{"kind": "line", "pts": [[78, 129], [78, 150]], "w": 4},
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{"kind": "line", "pts": [[144, 129], [144, 150]], "w": 4}
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]},
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{"type": "dumbbell", "at": "hand_r"},
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{"type": "dumbbell", "at": "hand_l"}
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"frames": [
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"spine": [0, 0],
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"neck": 8, "head": 0,
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"shoulder_r": 12, "elbow_r": 105,
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"shoulder_l": 12, "elbow_l": 105,
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"hip_r": 78, "knee_r": 82, "ankle_r": 5,
|
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"hip_l": 78, "knee_l": 82, "ankle_l": 5,
|
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"pins": {"foot_r": [196, 148], "foot_l": [200, 150],
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"hand_r": [90, 104], "hand_l": [98, 106]}
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},
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{
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"hold": 0.4, "tween": 1.2,
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"root": {"pos": [150, 116], "pitch": -90},
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"spine": [0, 0],
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"neck": 8, "head": 0,
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"shoulder_r": 90, "elbow_r": 5,
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"shoulder_l": 90, "elbow_l": 5,
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"hip_r": 78, "knee_r": 82, "ankle_r": 5,
|
||||
"hip_l": 78, "knee_l": 82, "ankle_l": 5,
|
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"pins": {"foot_r": [196, 148], "foot_l": [200, 150],
|
||||
"hand_r": [66, 57], "hand_l": [72, 59]}
|
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}
|
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]
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}
|
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Binary file not shown.
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Dumbbell Bench Press</title>
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<circle cx="91.0" cy="103.6" r="4.5" fill="#6b7180"/>
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<circle cx="105.0" cy="105.0" r="4.5" fill="#6b7180"/>
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<circle id="head" cx="45.2" cy="113.3" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</svg>
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After Width: | Height: | Size: 2.7 KiB |
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|
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Curl</title>
|
||||
<path d="M 148.9 157.5 L 192.6 157.5 L 192.6 150.2 L 148.9 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_l" d="M 164.1 90.9 L 168.9 122.3 L 161.4 148.9 L 168.8 150.9" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 160.0 91.3 L 165.6 122.5 L 158.6 149.2 L 166.1 151.1" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 167.3 31.9 L 167.3 52.6 L 170.9 73.0" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
|
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<path id="girdle" d="M 167.3 31.9 L 163.1 31.9 L 163.1 33.2" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 164.1 90.9 L 160.0 90.4 L 160.0 91.3" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 160.0 90.4 Q 161.6 60.5 163.1 31.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 163.1 33.2 L 163.1 53.9 L 166.8 74.3" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 171.6 73.4 L 161.9 75.1" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="171.6" cy="73.4" r="3.15" fill="#6b7180"/>
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<circle cx="161.9" cy="75.1" r="3.15" fill="#6b7180"/>
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<path d="M 175.7 72.1 L 166.1 73.8" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="175.7" cy="72.1" r="3.15" fill="#6b7180"/>
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<circle cx="166.1" cy="73.8" r="3.15" fill="#6b7180"/>
|
||||
<circle id="head" cx="164.3" cy="18.1" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
|
||||
<line id="nose" x1="171.3" y1="18.3" x2="176.2" y2="18.4" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
|
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</g>
|
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</svg>
|
||||
|
After Width: | Height: | Size: 2.4 KiB |
@@ -0,0 +1,25 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Curl</title>
|
||||
<path d="M 148.9 157.5 L 192.6 157.5 L 192.6 150.2 L 148.9 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_l" d="M 164.1 90.9 L 168.9 122.3 L 161.4 148.9 L 168.8 150.9" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 160.0 91.3 L 165.6 122.5 L 158.6 149.2 L 166.1 151.1" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 167.3 31.9 L 168.3 52.6 L 184.2 39.0" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 167.3 31.9 L 163.1 31.9 L 163.1 33.2" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 164.1 90.9 L 160.0 90.4 L 160.0 91.3" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
|
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<path id="spine" d="M 160.0 90.4 Q 161.6 60.5 163.1 31.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 163.1 33.2 L 164.2 53.9 L 180.1 40.3" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 176.9 36.6 L 183.2 44.0" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="176.9" cy="36.6" r="3.15" fill="#6b7180"/>
|
||||
<circle cx="183.2" cy="44.0" r="3.15" fill="#6b7180"/>
|
||||
<path d="M 181.0 35.3 L 187.4 42.7" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="181.0" cy="35.3" r="3.15" fill="#6b7180"/>
|
||||
<circle cx="187.4" cy="42.7" r="3.15" fill="#6b7180"/>
|
||||
<circle id="head" cx="164.3" cy="18.1" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
|
||||
<line id="nose" x1="171.3" y1="18.3" x2="176.2" y2="18.4" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
|
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
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<text x="292" y="20">far</text>
|
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</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.4 KiB |
@@ -0,0 +1,37 @@
|
||||
# Dumbbell Curl
|
||||
|
||||
The free-weight biceps curl — elbows pinned to the sides, curl both
|
||||
dumbbells from a full hang to the shoulders.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight elbow flexion (dumbbells)
|
||||
- **Targets:** Biceps, forearms
|
||||
- **Prescription:** 3 × 10–12
|
||||
|
||||
## Setup
|
||||
|
||||
Stand tall with a dumbbell in each hand at your sides, palms forward (or
|
||||
turning as you curl), elbows lightly touching the ribs.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Curl both weights up in an arc until the forearms reach the biceps.
|
||||
2. Keep the elbows fixed in place at your sides.
|
||||
3. Lower all the way to straight arms — the stretch counts.
|
||||
|
||||
## Cues
|
||||
|
||||
- Elbows are hinges, not swings — they never travel forward or back.
|
||||
- Wrists stay neutral; no flicking at the top.
|
||||
- Stand tall; the trunk does not rock.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Swinging the hips to start the rep.
|
||||
- Half reps that skip the bottom stretch.
|
||||
- Elbows drifting forward, turning it into a front raise.
|
||||
|
||||
## Progression
|
||||
|
||||
Add weight only while the torso stays statue-still; alternate arms or
|
||||
curl seated to remove all momentum.
|
||||
@@ -0,0 +1,34 @@
|
||||
{
|
||||
"name": "Dumbbell Curl",
|
||||
"primary": 2,
|
||||
"camera": {"zoom": 0.7},
|
||||
"working": ["arm_r", "arm_l"],
|
||||
"props": [
|
||||
{"type": "dumbbell", "at": "hand_r"},
|
||||
{"type": "dumbbell", "at": "hand_l"}
|
||||
],
|
||||
"frames": [
|
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{
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||||
"spine": [0, 0],
|
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"neck": 2, "head": -4,
|
||||
"shoulder_r": 3, "elbow_r": 10,
|
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"shoulder_l": 3, "elbow_l": 10,
|
||||
"hip_r": 3, "knee_r": 2, "ankle_r": 0,
|
||||
"hip_l": 3, "knee_l": 2, "ankle_l": 0,
|
||||
"pins": {"foot_r": [158, 148], "foot_l": [162, 150]}
|
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},
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{
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"hold": 0.4, "tween": 1.2,
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"shoulder_r": 6, "elbow_r": 128,
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"shoulder_l": 6, "elbow_l": 128,
|
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"hip_r": 3, "knee_r": 2, "ankle_r": 0,
|
||||
"hip_l": 3, "knee_l": 2, "ankle_l": 0,
|
||||
"pins": {"foot_r": [158, 148], "foot_l": [162, 150]}
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}
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]
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||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Curl</title>
|
||||
<path d="M 148.9 157.5 L 192.6 157.5 L 192.6 150.2 L 148.9 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="arm_l" d="M 167.3 31.9 L 168.3 52.6 L 184.2 39.0" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 167.3 31.9 L 163.1 31.9 L 163.1 33.2" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 163.1 33.2 L 164.2 53.9 L 180.1 40.3" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="176.9" cy="36.6" r="3.15" fill="#6b7180"/>
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<circle cx="181.0" cy="35.3" r="3.15" fill="#6b7180"/>
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<circle cx="187.4" cy="42.7" r="3.15" fill="#6b7180"/>
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<circle id="head" cx="164.3" cy="18.1" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line id="nose" x1="171.3" y1="18.3" x2="176.2" y2="18.4" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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||||
<title>Dumbbell Fly</title>
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<path d="M 130.0 141.4 L 130.0 169.4 L 190.0 169.4 L 190.0 141.4 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path d="M 154.0 129.0 L 154.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 166.0 129.0 L 166.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 171.0 101.2 L 171.0 71.9 L 171.0 41.9" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 149.0 101.2 L 149.0 71.9 L 149.0 41.9" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 171.0 101.2 L 160.0 101.2 L 149.0 101.2" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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|
After Width: | Height: | Size: 2.7 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Fly</title>
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<path d="M 130.0 141.4 L 130.0 169.4 L 190.0 169.4 L 190.0 141.4 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path d="M 154.0 129.0 L 154.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="94.2" cy="83.0" r="4.5" fill="#6b7180"/>
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</svg>
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|
After Width: | Height: | Size: 2.7 KiB |
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|
||||
# Dumbbell Fly
|
||||
|
||||
The chest isolation — arms sweep from wide open to over the chest in a
|
||||
hugging arc, elbows softly fixed.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight chest fly (dumbbells)
|
||||
- **Targets:** Chest, front delts
|
||||
- **Prescription:** 3 × 10–15, light and controlled
|
||||
|
||||
## Setup
|
||||
|
||||
Lie on the flat bench with light dumbbells pressed over the chest, palms
|
||||
facing each other, a slight fixed bend in the elbows.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Open the arms in a wide arc until you feel a full chest stretch —
|
||||
hands about level with the chest, never below the shoulders' comfort.
|
||||
2. Keep the elbow angle unchanged the entire way.
|
||||
3. Sweep back up as if hugging a barrel, squeezing the chest together.
|
||||
|
||||
## Cues
|
||||
|
||||
- It's an arc, not a press — the elbows never bend and extend.
|
||||
- Go light; the stretch does the work, not the load.
|
||||
- Stop the descent the moment the chest stretch peaks.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Bending the elbows on the way down and pressing back up.
|
||||
- Dropping too deep and straining the shoulders.
|
||||
- Using bench-press weights.
|
||||
|
||||
## Progression
|
||||
|
||||
Slow the lowering phase and pause in the stretch; the Pec Deck offers
|
||||
the same motion with the path guided.
|
||||
@@ -0,0 +1,39 @@
|
||||
{
|
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"name": "Dumbbell Fly",
|
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"primary": 2,
|
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"camera": {"yaw": 90},
|
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"working": ["arm_r", "arm_l"],
|
||||
"props": [
|
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{"type": "scene", "shapes": [
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{"kind": "line", "pts": [[148, 124], [172, 124]], "w": 8, "depth": 40},
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{"kind": "line", "pts": [[154, 129], [154, 150]], "w": 4},
|
||||
{"kind": "line", "pts": [[166, 129], [166, 150]], "w": 4}
|
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]},
|
||||
{"type": "dumbbell", "at": "hand_r"},
|
||||
{"type": "dumbbell", "at": "hand_l"}
|
||||
],
|
||||
"frames": [
|
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{
|
||||
"hold": 0.5, "tween": 1.0,
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"root": {"pos": [160, 116], "pitch": -90},
|
||||
"spine": [0, 0],
|
||||
"neck": 8, "head": 0,
|
||||
"shoulder_r": 88, "elbow_r": 12,
|
||||
"shoulder_l": 88, "elbow_l": 12,
|
||||
"hip_r": {"flexion": 78, "abduction": 10}, "knee_r": 82, "ankle_r": 5,
|
||||
"hip_l": {"flexion": 78, "abduction": 10}, "knee_l": 82, "ankle_l": 5,
|
||||
"pins": {"foot_r": [142, 148], "foot_l": [178, 150]}
|
||||
},
|
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{
|
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"hold": 0.5, "tween": 1.3,
|
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"root": {"pos": [160, 116], "pitch": -90},
|
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"spine": [0, 0],
|
||||
"neck": 8, "head": 0,
|
||||
"shoulder_r": {"flexion": 16, "abduction": 84}, "elbow_r": 22,
|
||||
"shoulder_l": {"flexion": 16, "abduction": 84}, "elbow_l": 22,
|
||||
"hip_r": {"flexion": 78, "abduction": 10}, "knee_r": 82, "ankle_r": 5,
|
||||
"hip_l": {"flexion": 78, "abduction": 10}, "knee_l": 82, "ankle_l": 5,
|
||||
"pins": {"foot_r": [142, 148], "foot_l": [178, 150]}
|
||||
}
|
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]
|
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}
|
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Binary file not shown.
|
After Width: | Height: | Size: 141 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Fly</title>
|
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<path d="M 130.0 141.4 L 130.0 169.4 L 190.0 169.4 L 190.0 141.4 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path d="M 154.0 129.0 L 154.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 166.0 129.0 L 166.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 171.0 101.2 L 200.8 100.9 L 228.5 89.4" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 149.0 101.2 L 119.2 100.9 L 91.5 89.4" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 171.0 101.2 L 160.0 101.2 L 149.0 101.2" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 167.0 116.0 L 160.0 116.0 L 153.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 160.0 116.0 Q 160.0 108.4 160.0 101.2" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 153.0 116.0 L 139.2 116.2 L 142.0 156.1 L 138.7 155.6" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="88.8" cy="95.9" r="4.5" fill="#6b7180"/>
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<circle cx="94.2" cy="83.0" r="4.5" fill="#6b7180"/>
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<path d="M 225.8 83.0 L 231.2 95.9" stroke="#6b7180" stroke-width="3" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="225.8" cy="83.0" r="4.5" fill="#6b7180"/>
|
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<circle cx="231.2" cy="95.9" r="4.5" fill="#6b7180"/>
|
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<circle id="head" cx="160.0" cy="95.1" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
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<line id="nose" x1="160.0" y1="85.1" x2="160.0" y2="78.4" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
|
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</g>
|
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</svg>
|
||||
|
After Width: | Height: | Size: 2.7 KiB |
@@ -0,0 +1,25 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Row</title>
|
||||
<path d="M 42.3 160.1 L 223.3 160.1 L 223.3 149.7 L 42.3 149.7 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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||||
<path d="M 100.0 124.0 L 215.0 124.0 L 215.0 124.0 L 100.0 124.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 118.0 129.0 L 118.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 196.0 129.0 L 196.0 150.0" stroke="#c5cad4" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 173.9 82.8 L 211.1 109.4 L 196.0 145.8 L 206.7 148.1" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 90.2 67.5 L 102.1 94.6 L 92.0 122.5" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
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|
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|
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Row</title>
|
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</g>
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</svg>
|
||||
|
After Width: | Height: | Size: 2.5 KiB |
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|
||||
# Dumbbell Row
|
||||
|
||||
The one-arm row — knee and hand braced on the bench, pull the dumbbell
|
||||
from a dead hang to the ribs.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight horizontal pull (dumbbell)
|
||||
- **Targets:** Lats, mid-back, biceps
|
||||
- **Prescription:** 3 × 8–12 per side
|
||||
|
||||
## Setup
|
||||
|
||||
Put the same-side knee and hand on a bench, the other foot planted on
|
||||
the floor. Back flat and parallel to the ground, dumbbell hanging
|
||||
straight down from the shoulder.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Pull the dumbbell up and back toward the hip until the elbow passes
|
||||
the ribs.
|
||||
2. Squeeze the shoulder blade at the top.
|
||||
3. Lower to a full hang and stretch. Finish the set, then switch sides.
|
||||
|
||||
## Cues
|
||||
|
||||
- The elbow leads; the hand just holds on.
|
||||
- Shoulders stay square to the floor — no twisting to hoist the weight.
|
||||
- Long neck, eyes down; the back stays flat.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Rotating the torso open at the top of each rep.
|
||||
- Pulling with the biceps instead of driving the elbow back.
|
||||
- Cutting the stretch short at the bottom.
|
||||
|
||||
## Progression
|
||||
|
||||
Heavier dumbbells while the torso stays quiet; pause each rep at the top
|
||||
for a stricter mid-back stimulus.
|
||||
@@ -0,0 +1,39 @@
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{
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"name": "Dumbbell Row",
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"primary": 2,
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"working": ["arm_r"],
|
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"props": [
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{"type": "scene", "shapes": [
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{"kind": "line", "pts": [[100, 124], [215, 124]], "w": 9, "depth": 8},
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{"kind": "line", "pts": [[118, 129], [118, 150]], "w": 4},
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{"kind": "line", "pts": [[196, 129], [196, 150]], "w": 4}
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]},
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{"type": "dumbbell", "at": "hand_r"}
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],
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{
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"spine": [0, 0],
|
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"neck": 10, "head": -50,
|
||||
"shoulder_r": 75, "elbow_r": 8,
|
||||
"shoulder_l": 72, "elbow_l": 5,
|
||||
"hip_r": 25, "knee_r": 25, "ankle_r": 10,
|
||||
"hip_l": 80, "knee_l": 95, "ankle_l": -50,
|
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"pins": {"foot_r": [196, 148], "foot_l": [202, 122],
|
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"hand_l": [66, 120], "hand_r": [92, 125]}
|
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},
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{
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"hold": 0.5, "tween": 1.1,
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"root": {"pos": [168, 82], "yaw": 180, "pitch": 80},
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"spine": [0, 0],
|
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"neck": 10, "head": -50,
|
||||
"shoulder_r": 40, "elbow_r": 115,
|
||||
"shoulder_l": 72, "elbow_l": 5,
|
||||
"hip_r": 25, "knee_r": 25, "ankle_r": 10,
|
||||
"hip_l": 80, "knee_l": 95, "ankle_l": -50,
|
||||
"pins": {"foot_r": [196, 148], "foot_l": [202, 122],
|
||||
"hand_l": [66, 120], "hand_r": [100, 86]}
|
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}
|
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]
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}
|
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Binary file not shown.
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Dumbbell Row</title>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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|
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Shoulder Press</title>
|
||||
<path d="M 123.3 159.2 L 195.3 159.2 L 195.3 150.6 L 123.3 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.46" stroke-linejoin="round"/>
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<path d="M 137.0 138.9 L 137.0 150.4" stroke="#c5cad4" stroke-width="4.1" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 143.9 60.6 L 164.3 74.1 L 151.8 53.2" stroke="#86cfc5" stroke-width="4.1" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 143.9 60.6 L 139.0 60.5 L 139.0 62.1" stroke="#3a3f4b" stroke-width="4.1" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="143.3" cy="57.1" r="3.69" fill="#6b7180"/>
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<circle cx="153.7" cy="52.3" r="3.69" fill="#6b7180"/>
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<path d="M 146.9 56.2 L 156.7 50.3" stroke="#6b7180" stroke-width="2.46" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="146.9" cy="56.2" r="3.69" fill="#6b7180"/>
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<circle cx="156.7" cy="50.3" r="3.69" fill="#6b7180"/>
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<line id="nose" x1="149.5" y1="44.8" x2="155.2" y2="45.0" stroke="#3a3f4b" stroke-width="3.28" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
|
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.8 KiB |
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|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Dumbbell Shoulder Press</title>
|
||||
<path d="M 123.3 159.2 L 195.3 159.2 L 195.3 150.6 L 123.3 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.46" stroke-linejoin="round"/>
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|
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<path d="M 137.0 138.9 L 137.0 150.4" stroke="#c5cad4" stroke-width="4.1" stroke-linecap="round" stroke-linejoin="round"/>
|
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<path id="girdle" d="M 143.9 60.6 L 139.0 60.5 L 139.0 62.1" stroke="#3a3f4b" stroke-width="4.1" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 135.4 129.0 Q 136.0 93.9 139.0 60.5" stroke="#3a3f4b" stroke-width="4.92" stroke-linecap="round" stroke-linejoin="round"/>
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||||
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<circle cx="136.3" cy="16.2" r="3.69" fill="#6b7180"/>
|
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<circle cx="147.6" cy="14.1" r="3.69" fill="#6b7180"/>
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|
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|
||||
<circle cx="150.8" cy="12.4" r="3.69" fill="#6b7180"/>
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<text x="292" y="20">far</text>
|
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</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.8 KiB |
@@ -0,0 +1,37 @@
|
||||
# Dumbbell Shoulder Press
|
||||
|
||||
The overhead press with dumbbells — seated against an upright bench,
|
||||
press from the shoulders to lockout overhead.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight vertical press (dumbbells)
|
||||
- **Targets:** Shoulders, triceps, upper chest
|
||||
- **Prescription:** 3 × 8–12
|
||||
|
||||
## Setup
|
||||
|
||||
Set the bench back upright. Sit with the dumbbells at shoulder height,
|
||||
palms forward, forearms vertical, feet planted.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Press both dumbbells straight up until the arms lock out overhead.
|
||||
2. Keep the weights over the shoulders — not drifting forward.
|
||||
3. Lower under control back to shoulder height.
|
||||
|
||||
## Cues
|
||||
|
||||
- Forearms vertical from every angle, wrists stacked over elbows.
|
||||
- Ribs down; the back stays on the pad, not arching off it.
|
||||
- The head moves slightly through at the top — bar path stays vertical.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Overarching the lower back to press bigger weights.
|
||||
- Stopping short of lockout.
|
||||
- Letting the dumbbells drift out sideways on the way up.
|
||||
|
||||
## Progression
|
||||
|
||||
Add weight while the back stays quiet on the pad; standing presses
|
||||
recruit more trunk once the seated pattern is strong.
|
||||
@@ -0,0 +1,41 @@
|
||||
{
|
||||
"name": "Dumbbell Shoulder Press",
|
||||
"primary": 2,
|
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"camera": {"zoom": 0.82},
|
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"working": ["arm_r", "arm_l"],
|
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"props": [
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|
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{"kind": "line", "pts": [[132, 136], [132, 150]], "w": 5}
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|
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{"type": "dumbbell", "at": "hand_r"},
|
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{"type": "dumbbell", "at": "hand_l"}
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|
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|
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"hip_r": 84, "knee_r": 64,
|
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"hip_l": 84, "knee_l": 64,
|
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|
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"hand_r": [146, 30], "hand_l": [150, 32]}
|
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|
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{
|
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"hold": 0.4, "tween": 1.2,
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|
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"spine": [0, 2],
|
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|
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"shoulder_r": 168, "elbow_r": 8,
|
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"shoulder_l": 168, "elbow_l": 8,
|
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"hip_r": 84, "knee_r": 64,
|
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"hip_l": 84, "knee_l": 64,
|
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"pins": {"foot_r": [176, 150], "foot_l": [180, 151],
|
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"hand_r": [138, -19], "hand_l": [142, -17]}
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}
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]
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}
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Goblet Squat</title>
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<path id="leg_r" d="M 160.0 91.0 L 151.5 122.5 L 161.4 149.1 L 154.0 151.8" stroke="#0d9488" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 169.6 30.1 L 191.1 28.5 L 174.4 41.9" stroke="#a9afba" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 169.6 30.1 L 165.3 30.0 L 165.3 31.4" stroke="#3a3f4b" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Goblet Squat</title>
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</svg>
|
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|
After Width: | Height: | Size: 2.2 KiB |
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|
||||
# Goblet Squat
|
||||
|
||||
The dumbbell squat — hold one dumbbell vertically at the chest and squat
|
||||
between the heels. The friendliest way to load a squat.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight squat (dumbbell)
|
||||
- **Targets:** Quadriceps, glutes, trunk
|
||||
- **Prescription:** 3 × 10–12
|
||||
|
||||
## Setup
|
||||
|
||||
Hold a dumbbell vertically against your chest, both palms cupping the top
|
||||
end, elbows pointing down. Feet shoulder-width, toes slightly out.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Squat down between the heels, keeping the dumbbell glued to the chest.
|
||||
2. Reach full depth — elbows travel inside the knees.
|
||||
3. Stand back up tall without letting the weight tip you forward.
|
||||
|
||||
## Cues
|
||||
|
||||
- The counterweight in front lets the torso stay very upright — use it.
|
||||
- Elbows brush the inside of the knees at the bottom.
|
||||
- Whole foot planted; drive through the heels.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Letting the dumbbell drift away from the chest.
|
||||
- Cutting depth short.
|
||||
- Collapsing the upper back as the weight gets heavy.
|
||||
|
||||
## Progression
|
||||
|
||||
Heavier dumbbells until they're awkward to hold — then move to the
|
||||
Barbell Squat.
|
||||
@@ -0,0 +1,35 @@
|
||||
{
|
||||
"name": "Goblet Squat",
|
||||
"primary": 2,
|
||||
"camera": {"zoom": 0.72},
|
||||
"working": ["leg_r", "leg_l"],
|
||||
"props": [
|
||||
{"type": "dumbbell", "at": ["hand_r", "hand_l"], "angle": 90, "halfLen": 8, "plateR": 5}
|
||||
],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.4, "tween": 1.0,
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||||
"root": {"pos": [160, 66], "pitch": 5},
|
||||
"spine": [0, 0],
|
||||
"neck": 2, "head": -6,
|
||||
"shoulder_r": 38, "elbow_r": 125,
|
||||
"shoulder_l": 38, "elbow_l": 125,
|
||||
"hip_r": 5, "knee_r": 4, "ankle_r": 0,
|
||||
"hip_l": 5, "knee_l": 4, "ankle_l": 0,
|
||||
"pins": {"foot_r": [162, 148], "foot_l": [166, 150],
|
||||
"hand_r": [176, -2], "hand_l": [180, 0]}
|
||||
},
|
||||
{
|
||||
"hold": 0.4, "tween": 1.0,
|
||||
"root": {"pos": [150, 104], "pitch": 22},
|
||||
"spine": [0, -4],
|
||||
"neck": 4, "head": -18,
|
||||
"shoulder_r": 46, "elbow_r": 120,
|
||||
"shoulder_l": 46, "elbow_l": 120,
|
||||
"hip_r": 96, "knee_r": 116, "ankle_r": 20,
|
||||
"hip_l": 96, "knee_l": 116, "ankle_l": 20,
|
||||
"pins": {"foot_r": [162, 148], "foot_l": [166, 150],
|
||||
"hand_r": [190, 40], "hand_l": [194, 42]}
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 142 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Goblet Squat</title>
|
||||
<path d="M 142.9 158.1 L 199.8 158.1 L 199.8 150.6 L 142.9 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.16" stroke-linejoin="round"/>
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<path id="arm_l" d="M 178.0 60.9 L 163.3 76.5 L 184.5 72.1" stroke="#a9afba" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="183.0" cy="78.5" r="3.5999999999999996" fill="#6b7180"/>
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<circle cx="183.0" cy="67.0" r="3.5999999999999996" fill="#6b7180"/>
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<circle id="head" cx="179.1" cy="47.7" r="7.199999999999999" fill="white" stroke="#3a3f4b" stroke-width="4.32"/>
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<line id="nose" x1="186.3" y1="48.2" x2="191.3" y2="48.5" stroke="#3a3f4b" stroke-width="2.88" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
|
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|
After Width: | Height: | Size: 2.2 KiB |
@@ -0,0 +1,25 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Incline Bench Press</title>
|
||||
<path d="M 80.8 159.4 L 215.1 159.4 L 215.1 150.5 L 80.8 150.5 Z" fill="none" stroke="#b9bec9" stroke-width="2.55" stroke-linejoin="round"/>
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|
||||
<path d="M 153.2 135.8 L 153.2 150.3" stroke="#c5cad4" stroke-width="4.25" stroke-linecap="round" stroke-linejoin="round"/>
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||||
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<path id="arm_l" d="M 110.3 70.5 L 135.6 74.0 L 117.5 56.3" stroke="#86cfc5" stroke-width="4.25" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 110.3 70.5 L 105.3 70.4 L 105.3 72.1" stroke="#3a3f4b" stroke-width="4.25" stroke-linecap="round" stroke-linejoin="round"/>
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|
After Width: | Height: | Size: 2.6 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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||||
<title>Incline Bench Press</title>
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<text x="292" y="20">far</text>
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</g>
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</svg>
|
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|
After Width: | Height: | Size: 2.6 KiB |
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|
||||
# Incline Bench Press
|
||||
|
||||
The barbell press on the tilted bench — same press, aimed at the upper
|
||||
chest.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight incline press
|
||||
- **Targets:** Upper chest, front delts, triceps
|
||||
- **Prescription:** 3 × 8–10
|
||||
|
||||
## Setup
|
||||
|
||||
Set the bench to a moderate incline (around 30–45°). Lie back with the
|
||||
bar over the eyes, shoulder blades set, feet planted.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Lower the bar to the upper chest, just below the collarbones.
|
||||
2. Touch lightly, keeping the forearms vertical.
|
||||
3. Press straight up to lockout above the shoulders.
|
||||
|
||||
## Cues
|
||||
|
||||
- The steeper the bench, the more shoulder and less chest.
|
||||
- Ribcage up, but hips stay on the pad.
|
||||
- Bar path is a straight vertical line on the incline.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Sliding the bar path out over the belly.
|
||||
- Overarching to turn it back into a flat press.
|
||||
- Grip too wide for the shorter incline stroke.
|
||||
|
||||
## Progression
|
||||
|
||||
Work up in weight after the flat Bench Press, not before it; dumbbells
|
||||
on the same bench trade load for range.
|
||||
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"props": [
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{"type": "scene", "shapes": [
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{"kind": "line", "pts": [[152, 133], [152, 150]], "w": 5}
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]},
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{"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 26, "plateR": 12}
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|
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|
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|
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"shoulder_l": 30, "elbow_l": 115,
|
||||
"hip_r": 85, "knee_r": 75, "ankle_r": 5,
|
||||
"hip_l": 85, "knee_l": 75, "ankle_l": 5,
|
||||
"pins": {"foot_r": [198, 148], "foot_l": [202, 150],
|
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},
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{
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"hold": 0.4, "tween": 1.2,
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"root": {"pos": [148, 122], "pitch": -38},
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"spine": [0, 0],
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"neck": 18, "head": -4,
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"shoulder_r": 118, "elbow_r": 5,
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"shoulder_l": 118, "elbow_l": 5,
|
||||
"hip_r": 85, "knee_r": 75, "ankle_r": 5,
|
||||
"hip_l": 85, "knee_l": 75, "ankle_l": 5,
|
||||
"pins": {"foot_r": [198, 148], "foot_l": [202, 150],
|
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"hand_r": [98, -3], "hand_l": [102, -1]}
|
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}
|
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]
|
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}
|
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Binary file not shown.
|
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Incline Bench Press</title>
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</svg>
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|
After Width: | Height: | Size: 2.6 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Lateral Raise</title>
|
||||
<path d="M 139.0 143.8 L 139.0 163.8 L 181.0 163.8 L 181.0 143.8 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="girdle" d="M 167.7 31.8 L 160.0 31.8 L 152.3 31.8" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 164.9 90.4 L 160.0 90.4 L 155.1 90.4" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 160.0 90.4 Q 160.0 60.4 160.0 31.8" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 167.7 31.8 L 170.6 52.5 L 173.5 73.2" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 152.3 31.8 L 149.4 52.5 L 146.5 73.2" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="151.4" cy="73.9" r="3.15" fill="#6b7180"/>
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<circle cx="141.6" cy="72.6" r="3.15" fill="#6b7180"/>
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<circle cx="178.4" cy="72.6" r="3.15" fill="#6b7180"/>
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||||
<circle cx="168.6" cy="73.9" r="3.15" fill="#6b7180"/>
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<text x="243" y="20">near</text>
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<text x="292" y="20">far</text>
|
||||
</g>
|
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</svg>
|
||||
|
After Width: | Height: | Size: 2.2 KiB |
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|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Lateral Raise</title>
|
||||
<path d="M 139.0 143.8 L 139.0 163.8 L 181.0 163.8 L 181.0 143.8 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_l" d="M 164.9 90.4 L 168.3 121.9 L 171.2 149.4 L 171.2 150.7" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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||||
<path id="leg_r" d="M 155.1 90.4 L 151.7 121.9 L 148.8 149.4 L 148.8 150.7" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
|
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<path id="girdle" d="M 167.7 31.8 L 160.0 31.8 L 152.3 31.8" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 164.9 90.4 L 160.0 90.4 L 155.1 90.4" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 160.0 90.4 Q 160.0 60.4 160.0 31.8" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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||||
<path id="arm_l" d="M 167.7 31.8 L 188.7 32.5 L 209.2 33.7" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 152.3 31.8 L 131.3 32.5 L 110.8 33.7" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 111.1 38.6 L 110.5 28.8" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="111.1" cy="38.6" r="3.15" fill="#6b7180"/>
|
||||
<circle cx="110.5" cy="28.8" r="3.15" fill="#6b7180"/>
|
||||
<path d="M 209.5 28.8 L 208.9 38.6" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="209.5" cy="28.8" r="3.15" fill="#6b7180"/>
|
||||
<circle cx="208.9" cy="38.6" r="3.15" fill="#6b7180"/>
|
||||
<circle id="head" cx="160.0" cy="18.0" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.2 KiB |
@@ -0,0 +1,37 @@
|
||||
# Lateral Raise
|
||||
|
||||
The side-delt isolation — raise light dumbbells out to the sides until
|
||||
the arms are level with the shoulders.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Free-weight lateral raise (dumbbells)
|
||||
- **Targets:** Side delts
|
||||
- **Prescription:** 3 × 12–15, light
|
||||
|
||||
## Setup
|
||||
|
||||
Stand tall with light dumbbells at your sides, a slight fixed bend in
|
||||
the elbows, shoulders relaxed down.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Raise both arms out to the sides, leading with the elbows.
|
||||
2. Stop at shoulder height — arms level, pinkies no higher than thumbs.
|
||||
3. Lower slowly back to the sides.
|
||||
|
||||
## Cues
|
||||
|
||||
- Pour-the-jug: elbows stay just above the hands.
|
||||
- Shoulders stay down away from the ears — no shrugging.
|
||||
- The weights float up; the trunk never sways.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Going too heavy and swinging the weights up.
|
||||
- Shrugging the traps into the raise.
|
||||
- Raising past shoulder height.
|
||||
|
||||
## Progression
|
||||
|
||||
More reps before more weight; slow negatives and pauses at the top beat
|
||||
bigger dumbbells here.
|
||||
@@ -0,0 +1,32 @@
|
||||
{
|
||||
"name": "Lateral Raise",
|
||||
"primary": 2,
|
||||
"camera": {"yaw": 90, "zoom": 0.7},
|
||||
"working": ["arm_r", "arm_l"],
|
||||
"props": [
|
||||
{"type": "dumbbell", "at": "hand_r"},
|
||||
{"type": "dumbbell", "at": "hand_l"}
|
||||
],
|
||||
"frames": [
|
||||
{
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"hold": 0.4, "tween": 1.0,
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"root": {"pos": [160, 64]},
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"spine": [0, 0],
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"neck": 0, "head": 0,
|
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"shoulder_r": {"flexion": 4, "abduction": 8}, "elbow_r": 10,
|
||||
"shoulder_l": {"flexion": 4, "abduction": 8}, "elbow_l": 10,
|
||||
"hip_r": {"flexion": 0, "abduction": 6}, "knee_r": 0,
|
||||
"hip_l": {"flexion": 0, "abduction": 6}, "knee_l": 0
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},
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{
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"hold": 0.5, "tween": 1.3,
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"root": {"pos": [160, 64]},
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"spine": [0, 0],
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"neck": 0, "head": 0,
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"shoulder_r": {"flexion": 4, "abduction": 88}, "elbow_r": 12,
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"shoulder_l": {"flexion": 4, "abduction": 88}, "elbow_l": 12,
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"hip_r": {"flexion": 0, "abduction": 6}, "knee_r": 0,
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"hip_l": {"flexion": 0, "abduction": 6}, "knee_l": 0
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Lateral Raise</title>
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<path d="M 139.0 143.8 L 139.0 163.8 L 181.0 163.8 L 181.0 143.8 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<circle id="head" cx="160.0" cy="18.0" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Lunge</title>
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<path d="M 119.5 157.5 L 201.3 157.5 L 201.3 150.2 L 119.5 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_r" d="M 160.0 94.1 L 172.8 123.2 L 184.7 148.1 L 177.5 150.7" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 170.4 35.0 L 170.0 55.6 L 172.5 76.2" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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After Width: | Height: | Size: 1.9 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Lunge</title>
|
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<path d="M 119.5 157.9 L 201.3 157.9 L 201.3 150.6 L 119.5 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="arm_l" d="M 172.4 61.8 L 171.3 82.5 L 173.1 103.1" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 160.0 120.7 L 192.1 122.9 L 185.2 149.6 L 192.9 149.5" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 172.4 61.8 L 168.3 61.8 L 168.3 63.1" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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|
After Width: | Height: | Size: 1.9 KiB |
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|
||||
# Lunge
|
||||
|
||||
The split-stance squat — drop the back knee toward the floor, then drive
|
||||
back up through the front heel. Bodyweight first, dumbbells in hand later.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Split-stance squat (bodyweight or dumbbells)
|
||||
- **Targets:** Quadriceps, glutes, balance
|
||||
- **Prescription:** 3 × 8–10 per side
|
||||
|
||||
## Setup
|
||||
|
||||
Take a long step so both knees can bend to 90° — front shin vertical,
|
||||
back heel up. Hips square to the front, hands at your sides or on hips.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Lower straight down until the back knee hovers just above the floor.
|
||||
2. The front knee stays over the mid-foot, torso upright.
|
||||
3. Drive through the front heel to come back up. Finish the set, then
|
||||
switch sides.
|
||||
|
||||
## Cues
|
||||
|
||||
- Down like an elevator, not forward like a slide.
|
||||
- Front heel carries the work; the back leg balances.
|
||||
- Squeeze the front glute to stand up.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Stance too short — the front knee shoots past the toes.
|
||||
- Torso pitching forward on the way up.
|
||||
- Pushing off the back foot instead of the front heel.
|
||||
|
||||
## Progression
|
||||
|
||||
Hold a dumbbell in each hand; step backward into each rep (reverse lunge)
|
||||
or elevate the back foot for a split squat.
|
||||
@@ -0,0 +1,30 @@
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{
|
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"name": "Lunge",
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"primary": 2,
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"camera": {"zoom": 0.7},
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"working": ["leg_r", "leg_l"],
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"frames": [
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{
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"hold": 0.4, "tween": 1.0,
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"spine": [0, 0],
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"neck": 2, "head": -6,
|
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"shoulder_r": 5, "elbow_r": 8,
|
||||
"shoulder_l": 5, "elbow_l": 8,
|
||||
"hip_r": 25, "knee_r": 10, "ankle_r": 5,
|
||||
"hip_l": -25, "knee_l": 10, "ankle_l": -12,
|
||||
"pins": {"foot_r": [196, 148], "foot_l": [124, 147]}
|
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},
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{
|
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"hold": 0.4, "tween": 1.0,
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"root": {"pos": [160, 106], "pitch": 8},
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"spine": [0, 0],
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"neck": 2, "head": -6,
|
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"shoulder_r": 5, "elbow_r": 8,
|
||||
"shoulder_l": 5, "elbow_l": 8,
|
||||
"hip_r": 80, "knee_r": 95, "ankle_r": 15,
|
||||
"hip_l": -12, "knee_l": 100, "ankle_l": -42,
|
||||
"pins": {"foot_r": [196, 148], "foot_l": [124, 147]}
|
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}
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]
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}
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Binary file not shown.
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Lunge</title>
|
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<path d="M 119.5 157.9 L 201.3 157.9 L 201.3 150.6 L 119.5 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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|
After Width: | Height: | Size: 1.9 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Pull-Up</title>
|
||||
<path d="M 136.1 157.8 L 188.2 157.8 L 188.2 150.5 L 136.1 150.5 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_r" d="M 157.2 115.8 L 175.7 141.7 L 147.8 144.1 L 144.5 151.0" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 161.3 56.3 L 157.2 56.3 L 157.2 57.6" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<line id="nose" x1="164.7" y1="42.0" x2="169.6" y2="41.7" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
|
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</g>
|
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</svg>
|
||||
|
After Width: | Height: | Size: 2.0 KiB |
@@ -0,0 +1,20 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Pull-Up</title>
|
||||
<path d="M 136.1 157.5 L 188.2 157.5 L 188.2 150.2 L 136.1 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_l" d="M 161.3 93.0 L 179.8 119.0 L 151.9 121.4 L 148.7 128.3" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 157.2 93.4 L 175.7 119.3 L 147.8 121.7 L 144.5 128.6" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 161.3 33.9 L 178.3 21.8 L 158.6 14.7" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
|
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<path id="girdle" d="M 161.3 33.9 L 157.2 33.9 L 157.2 35.2" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 161.3 93.0 L 157.2 92.5 L 157.2 93.4" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 157.2 92.5 Q 157.2 62.5 157.2 33.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 157.2 35.2 L 175.0 24.3 L 155.8 15.9" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 140.4 15.3 L 174.0 15.3" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="158.2" cy="20.2" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line id="nose" x1="165.1" y1="19.4" x2="170.0" y2="18.9" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.0 KiB |
@@ -0,0 +1,37 @@
|
||||
# Pull-Up
|
||||
|
||||
The vertical pull — from a dead hang, pull the chin over the bar and
|
||||
lower all the way back down.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Bodyweight vertical pull
|
||||
- **Targets:** Lats, biceps, mid-back, grip
|
||||
- **Prescription:** 3 × as many strict reps as possible
|
||||
|
||||
## Setup
|
||||
|
||||
Grip the bar just outside shoulder-width, palms away. Hang with straight
|
||||
arms, shoulders active (pulled slightly down), knees bent or legs long.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Drive the elbows down toward the ribs to pull the body up.
|
||||
2. Chin clears the bar — chest toward it, not chin poking over.
|
||||
3. Lower with control to a full dead hang every rep.
|
||||
|
||||
## Cues
|
||||
|
||||
- Start every rep from straight arms; half hangs don't count.
|
||||
- Think "elbows to pockets", not "chin to bar".
|
||||
- Quiet body — no swinging or kicking.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Kipping and swinging for extra reps.
|
||||
- Stopping the descent halfway.
|
||||
- Shrugging the shoulders to the ears at the top.
|
||||
|
||||
## Progression
|
||||
|
||||
Use the assisted pull-up machine or a band until 5 strict reps come
|
||||
easily; then add reps, then hang weight from a belt.
|
||||
@@ -0,0 +1,33 @@
|
||||
{
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"name": "Pull-Up",
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||||
"primary": 2,
|
||||
"camera": {"zoom": 0.7},
|
||||
"working": ["arm_r", "arm_l"],
|
||||
"props": [
|
||||
{"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 24}
|
||||
],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.5, "tween": 1.0,
|
||||
"root": {"pos": [156, 99]},
|
||||
"spine": [0, 0],
|
||||
"neck": 2, "head": -6,
|
||||
"shoulder_r": 182, "elbow_r": 5,
|
||||
"shoulder_l": 182, "elbow_l": 5,
|
||||
"hip_r": 35, "knee_r": 120, "ankle_r": -30,
|
||||
"hip_l": 35, "knee_l": 120, "ankle_l": -30,
|
||||
"pins": {"hand_r": [154, -46], "hand_l": [158, -44]}
|
||||
},
|
||||
{
|
||||
"hold": 0.4, "tween": 1.3,
|
||||
"root": {"pos": [156, 67]},
|
||||
"spine": [0, 0],
|
||||
"neck": 4, "head": -10,
|
||||
"shoulder_r": 150, "elbow_r": 125,
|
||||
"shoulder_l": 150, "elbow_l": 125,
|
||||
"hip_r": 35, "knee_r": 120, "ankle_r": -30,
|
||||
"hip_l": 35, "knee_l": 120, "ankle_l": -30,
|
||||
"pins": {"hand_r": [154, -46], "hand_l": [158, -44]}
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 134 KiB |
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Pull-Up</title>
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<path id="arm_l" d="M 161.3 33.9 L 178.3 21.8 L 158.6 14.7" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 157.2 35.2 L 175.0 24.3 L 155.8 15.9" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 140.4 15.3 L 174.0 15.3" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="158.2" cy="20.2" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line id="nose" x1="165.1" y1="19.4" x2="170.0" y2="18.9" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
|
||||
</svg>
|
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|
After Width: | Height: | Size: 2.0 KiB |
@@ -0,0 +1,19 @@
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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||||
<title>Push-Up</title>
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<path d="M 53.4 160.6 L 272.0 160.6 L 272.0 150.2 L 53.4 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path id="arm_r" d="M 104.6 90.6 L 90.7 116.7 L 97.0 145.6" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.9 115.8 L 216.8 149.3 L 256.0 141.4 L 253.4 151.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 180.0 116.2 L 221.1 136.5 L 260.0 145.8 L 253.1 154.2" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 98.7 92.4 L 98.7 90.5 L 104.6 90.6" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 180.0 116.2 L 180.0 115.0 L 185.9 115.8" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 180.0 115.0 Q 138.4 102.5 98.7 90.5" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 98.7 92.4 L 98.1 122.0 L 101.0 151.4" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="79.6" cy="84.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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||||
<line id="nose" x1="69.8" y1="87.0" x2="63.0" y2="88.5" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
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|
After Width: | Height: | Size: 1.8 KiB |
@@ -0,0 +1,19 @@
|
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Push-Up</title>
|
||||
<path d="M 53.4 160.8 L 272.0 160.8 L 272.0 150.4 L 53.4 150.4 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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<path id="arm_r" d="M 101.2 124.8 L 126.5 140.6 L 97.0 145.9" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.9 132.8 L 221.5 161.5 L 256.0 141.6 L 257.0 152.4" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 95.3 126.6 L 95.3 124.7 L 101.2 124.8" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 180.0 133.2 L 180.0 132.0 L 185.9 132.8" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 180.0 132.0 Q 136.7 128.3 95.3 124.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 180.0 133.2 L 220.8 154.1 L 260.0 146.0 L 257.5 156.6" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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||||
<path id="arm_l" d="M 95.3 126.6 L 124.5 133.3 L 101.0 151.6" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="75.4" cy="123.0" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<line id="nose" x1="66.7" y1="127.9" x2="60.6" y2="131.4" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.9 KiB |
@@ -0,0 +1,38 @@
|
||||
# Push-Up
|
||||
|
||||
The bodyweight press — a moving plank: lower the chest to the floor and
|
||||
press back up without the hips sagging.
|
||||
|
||||
- **Category:** Warm-up and main circuit
|
||||
- **Type:** Bodyweight horizontal press
|
||||
- **Targets:** Chest, front delts, triceps, trunk
|
||||
- **Prescription:** 3 × 8–15
|
||||
|
||||
## Setup
|
||||
|
||||
Hands under the shoulders, legs long, toes tucked. Squeeze the glutes
|
||||
and brace so the body is one straight line from head to heels.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Bend the elbows about 45° from the body and lower the chest toward
|
||||
the floor.
|
||||
2. Stop a fist's height off the ground, body still one line.
|
||||
3. Press the floor away to straight arms.
|
||||
|
||||
## Cues
|
||||
|
||||
- The plank never breaks — hips neither sag nor pike.
|
||||
- Screw the hands into the floor to keep the elbows tracking.
|
||||
- Chest leads the descent, not the chin or the hips.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Hips sagging into a banana shape.
|
||||
- Flaring the elbows to 90°.
|
||||
- Craning the neck at the floor.
|
||||
|
||||
## Progression
|
||||
|
||||
Start from an incline (hands on a bench) if reps stall; graduate to feet
|
||||
elevated, then slow negatives.
|
||||
@@ -0,0 +1,31 @@
|
||||
{
|
||||
"name": "Push-Up",
|
||||
"primary": 1,
|
||||
"working": ["arm_r", "arm_l"],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.4, "tween": 0.9,
|
||||
"root": {"pos": [180, 115], "yaw": 180, "pitch": 73},
|
||||
"spine": [0, 0],
|
||||
"neck": 0, "head": -60,
|
||||
"shoulder_r": 90, "elbow_r": 8,
|
||||
"shoulder_l": 90, "elbow_l": 8,
|
||||
"hip_r": 5, "knee_r": 3, "ankle_r": 25,
|
||||
"hip_l": 5, "knee_l": 3, "ankle_l": 25,
|
||||
"pins": {"hand_r": [97, 148], "hand_l": [101, 150],
|
||||
"foot_r": [256, 143], "foot_l": [260, 145]}
|
||||
},
|
||||
{
|
||||
"hold": 0.4, "tween": 0.9,
|
||||
"root": {"pos": [180, 132], "yaw": 180, "pitch": 85},
|
||||
"spine": [0, 0],
|
||||
"neck": 0, "head": -55,
|
||||
"shoulder_r": 60, "elbow_r": 110,
|
||||
"shoulder_l": 60, "elbow_l": 110,
|
||||
"hip_r": 5, "knee_r": 3, "ankle_r": 25,
|
||||
"hip_l": 5, "knee_l": 3, "ankle_l": 25,
|
||||
"pins": {"hand_r": [97, 148], "hand_l": [101, 150],
|
||||
"foot_r": [256, 143], "foot_l": [260, 145]}
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 175 KiB |
@@ -0,0 +1,19 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Push-Up</title>
|
||||
<path d="M 53.4 160.6 L 272.0 160.6 L 272.0 150.2 L 53.4 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
|
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<path id="arm_r" d="M 104.6 90.6 L 90.7 116.7 L 97.0 145.6" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.9 115.8 L 216.8 149.3 L 256.0 141.4 L 253.4 151.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 180.0 116.2 L 221.1 136.5 L 260.0 145.8 L 253.1 154.2" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 98.7 92.4 L 98.7 90.5 L 104.6 90.6" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 180.0 116.2 L 180.0 115.0 L 185.9 115.8" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 98.7 92.4 L 98.1 122.0 L 101.0 151.4" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
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<circle id="head" cx="79.6" cy="84.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
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<line id="nose" x1="69.8" y1="87.0" x2="63.0" y2="88.5" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
|
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.8 KiB |
Reference in New Issue
Block a user