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
2026-07-07 12:09:08 -04:00
parent b71ee0a355
commit 5bbe3f6ff0
96 changed files with 2274 additions and 0 deletions
@@ -0,0 +1,22 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Goblet Squat</title>
+  <path d="M 142.9 157.6 L 199.8 157.6 L 199.8 150.1 L 142.9 150.1 Z" fill="none" stroke="#b9bec9" stroke-width="2.16" stroke-linejoin="round"/>
+  <path id="leg_l" d="M 164.3 90.6 L 155.0 121.9 L 164.3 148.8 L 156.8 151.3" stroke="#86cfc5" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <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"/>
+  <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"/>
+  <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"/>
+  <path id="pelvisBar" d="M 164.3 90.6 L 160.0 90.1 L 160.0 91.0" stroke="#3a3f4b" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="spine" d="M 160.0 90.1 Q 162.7 59.4 165.3 30.0" stroke="#3a3f4b" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_r" d="M 165.3 31.4 L 186.7 28.1 L 171.5 43.2" stroke="#3a3f4b" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path d="M 173.0 48.3 L 173.0 36.8" stroke="#6b7180" stroke-width="2.16" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle cx="173.0" cy="48.3" r="3.5999999999999996" fill="#6b7180"/>
+  <circle cx="173.0" cy="36.8" r="3.5999999999999996" fill="#6b7180"/>
+  <circle id="head" cx="167.1" cy="16.0" r="7.199999999999999" fill="white" stroke="#3a3f4b" stroke-width="4.32"/>
+  <line id="nose" x1="174.3" y1="16.1" x2="179.3" y2="16.2" stroke="#3a3f4b" stroke-width="2.88" 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>
@@ -0,0 +1,22 @@
+<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"/>
+  <path id="leg_l" d="M 157.1 118.0 L 187.1 131.8 L 164.3 149.2 L 171.0 153.4" stroke="#86cfc5" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <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"/>
+  <path id="leg_r" d="M 152.8 118.3 L 183.3 131.0 L 161.4 149.5 L 168.3 153.3" stroke="#0d9488" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="girdle" d="M 178.0 60.9 L 173.7 60.8 L 173.7 62.2" stroke="#3a3f4b" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="pelvisBar" d="M 157.1 118.0 L 152.8 117.4 L 152.8 118.3" stroke="#3a3f4b" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="spine" d="M 152.8 117.4 Q 165.5 89.2 173.7 60.8" stroke="#3a3f4b" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_r" d="M 173.7 62.2 L 160.8 79.3 L 181.6 73.4" stroke="#3a3f4b" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path d="M 183.0 78.5 L 183.0 67.0" stroke="#6b7180" stroke-width="2.16" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle cx="183.0" cy="78.5" r="3.5999999999999996" fill="#6b7180"/>
+  <circle cx="183.0" cy="67.0" r="3.5999999999999996" fill="#6b7180"/>
+  <circle id="head" cx="179.1" cy="47.7" r="7.199999999999999" fill="white" stroke="#3a3f4b" stroke-width="4.32"/>
+  <line id="nose" x1="186.3" y1="48.2" x2="191.3" y2="48.5" stroke="#3a3f4b" stroke-width="2.88" 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>
@@ -0,0 +1,37 @@
+# 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,
+      "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]}
+    }
+  ]
+}
@@ -0,0 +1,22 @@
+<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"/>
+  <path id="leg_l" d="M 157.1 118.0 L 187.1 131.8 L 164.3 149.2 L 171.0 153.4" stroke="#86cfc5" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <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"/>
+  <path id="leg_r" d="M 152.8 118.3 L 183.3 131.0 L 161.4 149.5 L 168.3 153.3" stroke="#0d9488" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="girdle" d="M 178.0 60.9 L 173.7 60.8 L 173.7 62.2" stroke="#3a3f4b" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="pelvisBar" d="M 157.1 118.0 L 152.8 117.4 L 152.8 118.3" stroke="#3a3f4b" stroke-width="3.6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="spine" d="M 152.8 117.4 Q 165.5 89.2 173.7 60.8" stroke="#3a3f4b" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_r" d="M 173.7 62.2 L 160.8 79.3 L 181.6 73.4" stroke="#3a3f4b" stroke-width="4.32" stroke-linecap="round" stroke-linejoin="round"/>
+  <path d="M 183.0 78.5 L 183.0 67.0" stroke="#6b7180" stroke-width="2.16" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle cx="183.0" cy="78.5" r="3.5999999999999996" fill="#6b7180"/>
+  <circle cx="183.0" cy="67.0" r="3.5999999999999996" fill="#6b7180"/>
+  <circle id="head" cx="179.1" cy="47.7" r="7.199999999999999" fill="white" stroke="#3a3f4b" stroke-width="4.32"/>
+  <line id="nose" x1="186.3" y1="48.2" x2="191.3" y2="48.5" stroke="#3a3f4b" stroke-width="2.88" 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>