Add 17 warm-up, stretch, and mobility exercises with new starter splits
The library grows to 64 exercises: arm circles, torso twist, leg swings, hip and neck mobility, marching, calf raises, and a full stretching set (forward fold, quad, calf, chest, triceps, hip flexor, butterfly, cobra, child's pose), each with an authored motion rig and reference page. Eight new starter splits join the catalog — Upper and Lower Body Warm-Up, Morning Wake-Up, Morning Mobility, Full Body Stretch, Evening Stretch, Free Weight Basics, and Full Body Machines — regenerated deterministically at split schema v3 with fixed ULIDs. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Standing Calf Raise</title>
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<path id="arm_r" d="M 162.1 33.2 L 162.8 53.8 L 165.7 74.3" stroke="#3a3f4b" stroke-width="4.2" 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>Standing Calf Raise</title>
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<path d="M 147.7 157.4 L 178.5 157.4 L 178.5 150.1 L 147.7 150.1 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="arm_l" d="M 166.2 25.6 L 166.9 46.2 L 169.9 66.7" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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# Standing Calf Raise
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Rise onto the balls of both feet, lifting the heels as high as they'll go,
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then lower under control. The simplest way to train the calves and strengthen
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the ankles — no equipment, just bodyweight and a slow tempo.
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- **Category:** Mobility / warm-up
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- **Type:** Bodyweight calf raise
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- **Targets:** Gastrocnemius, soleus, ankle stability
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- **Prescription:** 2–3 × 15–20, slow up and down with a pause at the top
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- **Defaults:** 3 × 15 bodyweight
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## Setup
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Stand tall with feet hip-width, weight even across both feet. Rest a hand on
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a wall for balance if needed.
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## Execution
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1. Press through the balls of the feet and lift both heels as high as you can.
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2. Pause for a beat at the top, standing tall on your toes.
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3. Lower the heels slowly back to the floor under control.
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4. Repeat for the set without bouncing off the bottom.
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## Cues
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- Push all the way up to a full stretch at the top of each rep.
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- Keep the knees straight but soft, so the calves do the work.
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- Lower slowly — the descent builds as much strength as the lift.
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## Common Mistakes
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- Short, bouncy reps that never reach a full heel lift.
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- Rolling the weight to the outside of the feet.
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- Bending the knees to bob up instead of driving through the ankles.
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## Progression
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Pause longer at the top, slow the lowering phase, then progress to single-leg
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raises or add load with a dumbbell or a step for extra range.
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{
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"name": "Standing Calf Raise",
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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": 0.3, "tween": 0.6,
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"root": {"pos": [160, 64], "pitch": 2},
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"spine": [0, 0],
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"neck": 2, "head": -4,
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"shoulder_r": 4, "elbow_r": 6,
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"shoulder_l": 4, "elbow_l": 6,
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"hip_r": 4, "knee_r": 4, "ankle_r": 0,
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"hip_l": 4, "knee_l": 4, "ankle_l": 0,
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"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": 0.9,
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"root": {"pos": [160, 55], "pitch": 2},
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"spine": [0, 0],
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"neck": 2, "head": -4,
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"shoulder_r": 4, "elbow_r": 6,
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"shoulder_l": 4, "elbow_l": 6,
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"hip_r": 4, "knee_r": 3, "ankle_r": -48,
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"hip_l": 4, "knee_l": 3, "ankle_l": -48,
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"pins": {"foot_r": [158, 139], "foot_l": [162, 141]}
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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>Standing Calf Raise</title>
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<path d="M 147.7 157.4 L 178.5 157.4 L 178.5 150.1 L 147.7 150.1 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_r" d="M 160.0 85.0 L 165.6 116.2 L 158.6 142.9 L 162.1 149.6" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 166.2 25.6 L 166.9 46.2 L 169.9 66.7" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 160.0 84.1 Q 161.1 54.1 162.1 25.5" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 162.1 26.9 L 162.8 47.5 L 165.7 68.0" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="163.1" cy="11.8" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line id="nose" x1="170.1" y1="11.8" x2="175.0" y2="11.8" 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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<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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