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
This commit is contained in:
@@ -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"/>
|
||||
<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 167.3 52.6 L 170.9 73.0" 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"/>
|
||||
<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"/>
|
||||
<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 163.1 53.9 L 166.8 74.3" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 171.6 73.4 L 161.9 75.1" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="171.6" cy="73.4" r="3.15" fill="#6b7180"/>
|
||||
<circle cx="161.9" cy="75.1" r="3.15" fill="#6b7180"/>
|
||||
<path d="M 175.7 72.1 L 166.1 73.8" stroke="#6b7180" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle cx="175.7" cy="72.1" r="3.15" fill="#6b7180"/>
|
||||
<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"/>
|
||||
<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: 2.4 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"/>
|
||||
<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"/>
|
||||
<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"/>
|
||||
<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"/>
|
||||
<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: 2.4 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": [
|
||||
{
|
||||
"hold": 0.4, "tween": 1.0,
|
||||
"root": {"pos": [160, 64], "pitch": 3},
|
||||
"spine": [0, 0],
|
||||
"neck": 2, "head": -4,
|
||||
"shoulder_r": 3, "elbow_r": 10,
|
||||
"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]}
|
||||
},
|
||||
{
|
||||
"hold": 0.4, "tween": 1.2,
|
||||
"root": {"pos": [160, 64], "pitch": 3},
|
||||
"spine": [0, 0],
|
||||
"neck": 2, "head": -4,
|
||||
"shoulder_r": 6, "elbow_r": 128,
|
||||
"shoulder_l": 6, "elbow_l": 128,
|
||||
"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]}
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 110 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"/>
|
||||
<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"/>
|
||||
<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"/>
|
||||
<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"/>
|
||||
<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: 2.4 KiB |
Reference in New Issue
Block a user