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Add 17 warm-up, stretch, and mobility exercises with new starter splits

Browse Source 
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
This commit is contained in:
rzen
2026-07-08 12:49:18 -04:00
parent 394ec0989e
commit 60927b5d1f
170 changed files with 4502 additions and 15 deletions
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Workouts/Resources/StarterSplits/Bodyweight Core.split.json
+1 -1
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@@ -97,7 +97,7 @@
"id" : "01DXF6DT00RV99WG172YFW4NKA",
"name" : "Bodyweight Core",
"order" : 3,
"schemaVersion" : 2,
"schemaVersion" : 3,
"systemImage" : "figure.core.training",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Core.split.json
+1 -1
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@@ -33,7 +33,7 @@
"id" : "01DXF6DT001MA0TM7FHJZT098Z",
"name" : "Core",
"order" : 1,
"schemaVersion" : 2,
"schemaVersion" : 3,
"systemImage" : "figure.core.training",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Evening Stretch.split.json
+63
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@@ -0,0 +1,63 @@
{
"activityType" : 1,
"color" : "indigo",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 0,
"id" : "01DXF6DT00MGW05GT89PQ97NJP",
"loadType" : 0,
"name" : "Cat-Cow",
"order" : 0,
"reps" : 10,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 45,
"id" : "01DXF6DT00FKCS4829TCES5DAK",
"loadType" : 2,
"name" : "Butterfly Stretch",
"order" : 1,
"reps" : 0,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT00CZEX3S1EJZRRNGJ3",
"loadType" : 2,
"name" : "Kneeling Hip Flexor Stretch",
"order" : 2,
"reps" : 0,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00SZGMC6BNWYMBTE1X",
"loadType" : 0,
"name" : "Cobra Stretch",
"order" : 3,
"reps" : 8,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 45,
"id" : "01DXF6DT00GVMTRR094FEXQ9Z6",
"loadType" : 2,
"name" : "Child's Pose",
"order" : 4,
"reps" : 0,
"sets" : 1,
"weight" : 0
}
],
"id" : "01DXF6DT00M5YRFPHJQ2FS2B9P",
"name" : "Evening Stretch",
"order" : 11,
"schemaVersion" : 3,
"systemImage" : "figure.mind.and.body",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Free Weight Basics.split.json
+73
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@@ -0,0 +1,73 @@
{
"activityType" : 0,
"color" : "red",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 0,
"id" : "01DXF6DT00TQF0XGY9G7RWGE1D",
"loadType" : 1,
"name" : "Goblet Squat",
"order" : 0,
"reps" : 10,
"sets" : 3,
"weight" : 25
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00QBT678ZGHNY68716",
"loadType" : 1,
"name" : "Dumbbell Bench Press",
"order" : 1,
"reps" : 8,
"sets" : 3,
"weight" : 25
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00F1E66BQWARPAKJXB",
"loadType" : 1,
"name" : "Dumbbell Row",
"order" : 2,
"reps" : 8,
"sets" : 3,
"weight" : 30
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00D660PT6QDDC6M27G",
"loadType" : 1,
"name" : "Dumbbell Shoulder Press",
"order" : 3,
"reps" : 8,
"sets" : 3,
"weight" : 20
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00DB4PGPWE1P4V9CGP",
"loadType" : 1,
"name" : "Romanian Deadlift",
"order" : 4,
"reps" : 8,
"sets" : 3,
"weight" : 65
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00AJBJT1ZS0ARHA5EV",
"loadType" : 1,
"name" : "Dumbbell Curl",
"order" : 5,
"reps" : 10,
"sets" : 3,
"weight" : 20
}
],
"id" : "01DXF6DT00WY3HMCH6E841YQE7",
"name" : "Free Weight Basics",
"order" : 5,
"schemaVersion" : 3,
"systemImage" : "dumbbell.fill",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Full Body Machines.split.json
+91
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@@ -0,0 +1,91 @@
{
"activityType" : 0,
"color" : "purple",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 0,
"id" : "01DXF6DT007DWX30820RGZ0YNG",
"loadType" : 1,
"machineSettings" : [
],
"name" : "Leg Press",
"order" : 0,
"reps" : 10,
"sets" : 4,
"weight" : 100
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT0087C1WEBX5GHM2XH0",
"loadType" : 1,
"machineSettings" : [
],
"name" : "Chest Press",
"order" : 1,
"reps" : 10,
"sets" : 4,
"weight" : 40
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT0034YBRKF6HMSHN6GA",
"loadType" : 1,
"machineSettings" : [
],
"name" : "Seated Row",
"order" : 2,
"reps" : 10,
"sets" : 4,
"weight" : 70
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00B438JN6AJ1HNACRD",
"loadType" : 1,
"machineSettings" : [
],
"name" : "Shoulder Press",
"order" : 3,
"reps" : 10,
"sets" : 4,
"weight" : 30
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT006TFW38JP14XAT51B",
"loadType" : 1,
"machineSettings" : [
],
"name" : "Lat Pull Down",
"order" : 4,
"reps" : 10,
"sets" : 4,
"weight" : 80
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00TPPH89QS23QS1E3Q",
"loadType" : 1,
"machineSettings" : [
],
"name" : "Abdominal",
"order" : 5,
"reps" : 10,
"sets" : 4,
"weight" : 40
}
],
"id" : "01DXF6DT00SZ0NPXPN36415NKM",
"name" : "Full Body Machines",
"order" : 4,
"schemaVersion" : 3,
"systemImage" : "figure.strengthtraining.traditional",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Full Body Stretch.split.json
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@@ -0,0 +1,83 @@
{
"activityType" : 1,
"color" : "brown",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 30,
"id" : "01DXF6DT00KXXVJGX9PZ6DFRNM",
"loadType" : 2,
"name" : "Standing Forward Fold",
"order" : 0,
"reps" : 0,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT00B403PC8WPH08BQ4S",
"loadType" : 2,
"name" : "Standing Quad Stretch",
"order" : 1,
"reps" : 0,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT00ECM7ZNGTWRX7X1AF",
"loadType" : 2,
"name" : "Standing Calf Stretch",
"order" : 2,
"reps" : 0,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT009XR6DQR5SF3QYWGD",
"loadType" : 2,
"name" : "Chest Opener",
"order" : 3,
"reps" : 0,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT00RVBENX9XMMZVNT3A",
"loadType" : 2,
"name" : "Overhead Triceps Stretch",
"order" : 4,
"reps" : 0,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT00VYKDXAEQZ9TC3D0X",
"loadType" : 2,
"name" : "Kneeling Hip Flexor Stretch",
"order" : 5,
"reps" : 0,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 45,
"id" : "01DXF6DT00HCQTTFPK7EWY28V0",
"loadType" : 2,
"name" : "Child's Pose",
"order" : 6,
"reps" : 0,
"sets" : 1,
"weight" : 0
}
],
"id" : "01DXF6DT003PRJB3FGYSSGTQ5X",
"name" : "Full Body Stretch",
"order" : 10,
"schemaVersion" : 3,
"systemImage" : "figure.flexibility",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Lower Body Warm-Up.split.json
+73
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@@ -0,0 +1,73 @@
{
"activityType" : 1,
"color" : "mint",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 60,
"id" : "01DXF6DT00M88Z7S2BA5GCNTCD",
"loadType" : 2,
"name" : "March in Place",
"order" : 0,
"reps" : 0,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00ZF915NN20AA4AN8C",
"loadType" : 0,
"name" : "Leg Swings",
"order" : 1,
"reps" : 10,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00CCGK00Q6N9RPZ3NJ",
"loadType" : 0,
"name" : "Hip Circles",
"order" : 2,
"reps" : 8,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00JRXXQJZ6ZZR521RZ",
"loadType" : 0,
"name" : "Bodyweight Squat",
"order" : 3,
"reps" : 12,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00NFVS0DQCCHK55X78",
"loadType" : 0,
"name" : "Glute Bridge",
"order" : 4,
"reps" : 10,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00WBG0EZ04W2A5EEMQ",
"loadType" : 0,
"name" : "Standing Calf Raise",
"order" : 5,
"reps" : 12,
"sets" : 2,
"weight" : 0
}
],
"id" : "01DXF6DT003QB4ASSR8JB1JT6A",
"name" : "Lower Body Warm-Up",
"order" : 7,
"schemaVersion" : 3,
"systemImage" : "figure.walk",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Lower Body.split.json
+1 -1
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@@ -85,7 +85,7 @@
"id" : "01DXF6DT006QRF1PMGK17FV505",
"name" : "Lower Body",
"order" : 2,
"schemaVersion" : 2,
"schemaVersion" : 3,
"systemImage" : "figure.run",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Morning Mobility.split.json
+83
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@@ -0,0 +1,83 @@
{
"activityType" : 1,
"color" : "pink",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 0,
"id" : "01DXF6DT00WB2Q0YPMG9P2RYFP",
"loadType" : 0,
"name" : "Cat-Cow",
"order" : 0,
"reps" : 10,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00T7H39EJ84QNYFZA8",
"loadType" : 0,
"name" : "Bird Dog",
"order" : 1,
"reps" : 8,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT009NP8AESV5X4BC6MY",
"loadType" : 0,
"name" : "Dead Bug",
"order" : 2,
"reps" : 8,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT002TDXQS2KWZESM51W",
"loadType" : 0,
"name" : "Glute Bridge",
"order" : 3,
"reps" : 12,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT0093AEZ6DNWHA8JRFZ",
"loadType" : 0,
"name" : "Cobra Stretch",
"order" : 4,
"reps" : 8,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 45,
"id" : "01DXF6DT000J1DRJR6NEVZ514E",
"loadType" : 2,
"name" : "Child's Pose",
"order" : 5,
"reps" : 0,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT00SN3YMB4JZA184FKQ",
"loadType" : 2,
"name" : "Standing Forward Fold",
"order" : 6,
"reps" : 0,
"sets" : 1,
"weight" : 0
}
],
"id" : "01DXF6DT00QHJ9G4SDMEX64NZD",
"name" : "Morning Mobility",
"order" : 9,
"schemaVersion" : 3,
"systemImage" : "figure.yoga",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Morning Wake-Up.split.json
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@@ -0,0 +1,103 @@
{
"activityType" : 1,
"color" : "yellow",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 45,
"id" : "01DXF6DT00CR91WJG3RAWSJC5F",
"loadType" : 2,
"name" : "March in Place",
"order" : 0,
"reps" : 0,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT0090FANSSPTBBYFG08",
"loadType" : 0,
"name" : "Neck Rolls",
"order" : 1,
"reps" : 5,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00GKZKMRKHQ7AARGWG",
"loadType" : 0,
"name" : "Arm Circles",
"order" : 2,
"reps" : 10,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00KG2640BBEXTTFNM3",
"loadType" : 0,
"name" : "Torso Twist",
"order" : 3,
"reps" : 10,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT005JW5BTSHWY54S6P3",
"loadType" : 0,
"name" : "Standing Side Bend",
"order" : 4,
"reps" : 8,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT004CYSBPP0KYDMJMMG",
"loadType" : 0,
"name" : "Hip Circles",
"order" : 5,
"reps" : 8,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00TSP140VH9JYVHS15",
"loadType" : 0,
"name" : "Leg Swings",
"order" : 6,
"reps" : 10,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00J0C4EADB3VRKEJB2",
"loadType" : 0,
"name" : "Standing Calf Raise",
"order" : 7,
"reps" : 12,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 30,
"id" : "01DXF6DT00BMMGNKB4B6TQ5E59",
"loadType" : 2,
"name" : "Standing Forward Fold",
"order" : 8,
"reps" : 0,
"sets" : 1,
"weight" : 0
}
],
"id" : "01DXF6DT00FJ5F1HRENQPC1DTG",
"name" : "Morning Wake-Up",
"order" : 8,
"schemaVersion" : 3,
"systemImage" : "sun.max.fill",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Upper Body Warm-Up.split.json
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@@ -0,0 +1,63 @@
{
"activityType" : 1,
"color" : "cyan",
"createdAt" : "2020-01-01T00:00:00Z",
"exercises" : [
{
"durationSeconds" : 0,
"id" : "01DXF6DT00VZ0J13D3RV1583SN",
"loadType" : 0,
"name" : "Arm Circles",
"order" : 0,
"reps" : 10,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT008VVX81WZCXJYPV5G",
"loadType" : 0,
"name" : "Torso Twist",
"order" : 1,
"reps" : 10,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT005MTQJMDRFN8PPYYN",
"loadType" : 0,
"name" : "Standing Side Bend",
"order" : 2,
"reps" : 8,
"sets" : 2,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00JD3M6G2QKCF2PNBB",
"loadType" : 0,
"name" : "Cat-Cow",
"order" : 3,
"reps" : 8,
"sets" : 1,
"weight" : 0
},
{
"durationSeconds" : 0,
"id" : "01DXF6DT00PZ35SNJ861S3WQKT",
"loadType" : 0,
"name" : "Push-Up",
"order" : 4,
"reps" : 8,
"sets" : 2,
"weight" : 0
}
],
"id" : "01DXF6DT00G56WC0HS6RJWMFMD",
"name" : "Upper Body Warm-Up",
"order" : 6,
"schemaVersion" : 3,
"systemImage" : "figure.arms.open",
"updatedAt" : "2020-01-01T00:00:00Z"
}
Workouts/Resources/StarterSplits/Upper Body.split.json
+1 -1
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@@ -85,7 +85,7 @@
"id" : "01DXF6DT0038BDC2WC3EVX8ZJ5",
"name" : "Upper Body",
"order" : 0,
"schemaVersion" : 2,
"schemaVersion" : 3,
"systemImage" : "figure.strengthtraining.traditional",
"updatedAt" : "2020-01-01T00:00:00Z"
}