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>Bodyweight 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>Bodyweight Squat</title>
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# Bodyweight Squat
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The unloaded squat — arms reach forward as a counterbalance while the hips
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sit down between the heels. The pattern every loaded squat is built on.
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- **Category:** Warm-up and main circuit
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- **Type:** Bodyweight squat
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- **Targets:** Quadriceps, glutes, mobility
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- **Prescription:** 3 × 15–20, or 10 slow reps as a warm-up
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## Setup
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Stand with feet shoulder-width, toes slightly turned out, arms relaxed at
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your sides.
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## Execution
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1. Reach the arms forward as the hips sit down and back.
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2. Descend as deep as comfortable — thighs at least parallel — heels flat.
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3. Stand back up tall and let the arms drop.
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## Cues
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- Knees track over the toes the whole way down and up.
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- Chest up; the arms reaching forward keep you from tipping.
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- Slow down — a three-second descent teaches control.
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## Common Mistakes
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- Heels lifting at the bottom.
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- Knees diving inward.
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- Shallow, quick bouncing instead of full, controlled reps.
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## Progression
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Slow the tempo, pause at the bottom, then load the pattern with the
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Goblet Squat.
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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": 0.9,
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"root": {"pos": [160, 64], "pitch": 4},
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"spine": [0, 0],
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"neck": 2, "head": -6,
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"shoulder_r": 6, "elbow_r": 5,
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"shoulder_l": 6, "elbow_l": 5,
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"hip_r": 4, "knee_r": 3, "ankle_r": 0,
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"hip_l": 4, "knee_l": 3, "ankle_l": 0,
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"pins": {"foot_r": [160, 148], "foot_l": [164, 150]}
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},
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{
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"hold": 0.4, "tween": 0.9,
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"root": {"pos": [146, 106], "pitch": 30},
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"spine": [0, -4],
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"neck": 5, "head": -24,
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"shoulder_r": 118, "elbow_r": 8,
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"shoulder_l": 118, "elbow_l": 8,
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"hip_r": 98, "knee_r": 118, "ankle_r": 22,
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"hip_l": 98, "knee_l": 118, "ankle_l": 22,
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"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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<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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