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Workouts/Resources/_attic_/exercises.yaml

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+name: Beginner
+source: Planet Fitness
+exercises:
 - name: Lat Pull Down
   setup: 'Seat: 3, Thigh Pad: 4'
   descr: Sit upright with your knees secured under the pad. Grip the bar wider than

Workouts/Resources/_attic_/muscles.yaml

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+- name: Pectoralis Major
+  muscleGroup: Chest
+  descr: Large chest muscle located on the front of the upper torso, responsible for arm flexion and pushing.
+- name: Pectoralis Minor
+  muscleGroup: Chest
+  descr: Thin, triangular muscle beneath the pectoralis major, stabilizes the scapula.
+- name: Latissimus Dorsi
+  muscleGroup: Back
+  descr: Broad muscle on the mid to lower back, responsible for pulling and shoulder extension.
+- name: Trapezius
+  muscleGroup: Back
+  descr: Large muscle covering the upper back and neck, involved in shoulder movement and posture.
+- name: Rhomboids
+  muscleGroup: Back
+  descr: Muscles between the shoulder blades, responsible for scapular retraction.
+- name: Erector Spinae
+  muscleGroup: Back
+  descr: Long vertical muscles along the spine that maintain posture and extend the back.
+- name: Deltoid (Anterior)
+  muscleGroup: Shoulders
+  descr: Front portion of the shoulder muscle, raises the arm forward.
+- name: Deltoid (Lateral)
+  muscleGroup: Shoulders
+  descr: Middle portion of the shoulder muscle, raises the arm to the side.
+- name: Deltoid (Posterior)
+  muscleGroup: Shoulders
+  descr: Rear portion of the shoulder muscle, moves the arm backward.
+- name: Rotator Cuff Muscles
+  muscleGroup: Shoulders
+  descr: Group of four muscles surrounding the shoulder joint, stabilizing and rotating the arm.
+- name: Biceps Brachii
+  muscleGroup: Arms
+  descr: Front upper arm muscle, responsible for elbow flexion and forearm rotation.
+- name: Triceps Brachii
+  muscleGroup: Arms
+  descr: Back upper arm muscle, responsible for elbow extension.
+- name: Brachialis
+  muscleGroup: Arms
+  descr: Muscle beneath the biceps, assists in elbow flexion.
+- name: Brachioradialis
+  muscleGroup: Arms
+  descr: Forearm muscle on the thumb side, aids in elbow flexion.
+- name: Rectus Abdominis
+  muscleGroup: Abdominals
+  descr: Vertical muscle on the front of the abdomen, responsible for trunk flexion (the 'six-pack').
+- name: Transverse Abdominis
+  muscleGroup: Abdominals
+  descr: Deepest abdominal muscle, wraps around the torso to stabilize the core.
+- name: Internal Obliques
+  muscleGroup: Abdominals
+  descr: Muscles located beneath the external obliques, involved in trunk rotation and lateral flexion.
+- name: External Obliques
+  muscleGroup: Abdominals
+  descr: Muscles on the sides of the abdomen, responsible for trunk twisting and side bending.
+- name: Gluteus Maximus
+  muscleGroup: Glutes
+  descr: Largest glute muscle located in the buttocks, responsible for hip extension and rotation.
+- name: Gluteus Medius
+  muscleGroup: Glutes
+  descr: Muscle on the outer surface of the pelvis, important for hip abduction and stability.
+- name: Gluteus Minimus
+  muscleGroup: Glutes
+  descr: Smallest glute muscle, located beneath the medius, assists in hip abduction.
+- name: Rectus Femoris
+  muscleGroup: Quadriceps
+  descr: Front thigh muscle, part of the quadriceps group, helps extend the knee and flex the hip.
+- name: Vastus Lateralis
+  muscleGroup: Quadriceps
+  descr: Outer thigh muscle, part of the quadriceps, involved in knee extension.
+- name: Vastus Medialis
+  muscleGroup: Quadriceps
+  descr: Inner thigh muscle, part of the quadriceps, assists in knee extension and stabilization.
+- name: Vastus Intermedius
+  muscleGroup: Quadriceps
+  descr: Deep thigh muscle beneath rectus femoris, assists in knee extension.
+- name: Biceps Femoris
+  muscleGroup: Hamstrings
+  descr: Muscle on the back of the thigh, responsible for knee flexion and hip extension.
+- name: Semitendinosus
+  muscleGroup: Hamstrings
+  descr: Medial hamstring muscle, assists in knee flexion and internal rotation.
+- name: Semimembranosus
+  muscleGroup: Hamstrings
+  descr: Deep medial hamstring muscle, also assists in knee flexion and hip extension.
+- name: Gastrocnemius
+  muscleGroup: Calves
+  descr: Large calf muscle visible on the back of the lower leg, responsible for plantar flexion of the foot.
+- name: Soleus
+  muscleGroup: Calves
+  descr: Flat muscle beneath the gastrocnemius, aids in plantar flexion when the knee is bent.
+- name: Flexor Carpi Radialis
+  muscleGroup: Forearms
+  descr: Muscle on the front of the forearm, flexes and abducts the wrist.
+- name: Flexor Carpi Ulnaris
+  muscleGroup: Forearms
+  descr: Forearm muscle that flexes and adducts the wrist.
+- name: Extensor Carpi Radialis
+  muscleGroup: Forearms
+  descr: Posterior forearm muscle that extends and abducts the wrist.
+- name: Pronator Teres
+  muscleGroup: Forearms
+  descr: Muscle running across the forearm that pronates the forearm (palm down).
+- name: Sternocleidomastoid
+  muscleGroup: Neck
+  descr: Prominent neck muscle responsible for rotating and flexing the head.
+- name: Splenius Capitis
+  muscleGroup: Neck
+  descr: Back of neck muscle that extends and rotates the head.
+- name: Scalenes
+  muscleGroup: Neck
+  descr: Lateral neck muscles that assist in neck flexion and elevate the ribs during breathing.
+- name: Iliopsoas
+  muscleGroup: Hip Flexors
+  descr: Deep muscle group connecting the lower spine to the femur, main hip flexor.
+- name: Rectus Femoris
+  muscleGroup: Hip Flexors
+  descr: Also part of the quadriceps, helps flex the hip and extend the knee.
+- name: Sartorius
+  muscleGroup: Hip Flexors
+  descr: Longest muscle in the body, crosses the thigh to flex and rotate the hip and knee.
+- name: Adductor Longus
+  muscleGroup: Adductors
+  descr: Medial thigh muscle that adducts the leg and assists with hip flexion.
+- name: Adductor Brevis
+  muscleGroup: Adductors
+  descr: Short adductor muscle that helps pull the thigh inward.
+- name: Adductor Magnus
+  muscleGroup: Adductors
+  descr: Large, deep inner thigh muscle that performs hip adduction and extension.
+- name: Gracilis
+  muscleGroup: Adductors
+  descr: Thin inner thigh muscle that assists in adduction and knee flexion.
+- name: Tensor Fasciae Latae
+  muscleGroup: Abductors
+  descr: Lateral hip muscle that abducts and medially rotates the thigh.

Workouts/Resources/pf-starter.exercises.yaml

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+name: Starter Set
+source: Planet Fitness
+exercises:
+- name: Lat Pull Down
+  descr: Sit upright with your knees secured under the pad. Grip the bar wider than
+    shoulder-width. Pull the bar down to your chest, squeezing your shoulder blades
+    together. Avoid leaning back excessively or using momentum.
+  type: Machine-Based
+- name: Seated Row
+  descr: With your chest firmly against the pad, grip the handles and pull straight
+    back while keeping your elbows close to your body. Focus on retracting your shoulder
+    blades and avoid rounding your back.
+  type: Machine-Based
+- name: Shoulder Press
+  descr: Sit with your back against the pad, grip the handles just outside shoulder-width.
+    Press upward without locking out your elbows. Keep your neck relaxed and avoid
+    shrugging your shoulders.
+  type: Machine-Based
+- name: Chest Press
+  descr: Adjust the seat so the handles are at mid-chest height. Push forward until arms
+    are nearly extended, then return slowly. Keep wrists straight and dont let your elbows
+    drop too low.
+  type: Machine-Based
+- name: Tricep Press
+  descr: With elbows close to your sides, press the handles downward in a controlled
+    motion. Avoid flaring your elbows or using your shoulders to assist the motion.
+  type: Machine-Based
+- name: Arm Curl
+  descr: Position your arms over the pad and grip the handles. Curl the weight upward
+    while keeping your upper arms stationary. Avoid using momentum and fully control
+    the lowering phase.
+  type: Machine-Based
+- name: Abdominal
+  descr: Sit with the pads resting against your chest. Contract your abs to curl forward,
+    keeping your lower back in contact with the pad. Avoid pulling with your arms
+    or hips.
+  type: Machine-Based
+- name: Rotary
+  descr: Rotate your torso from side to side in a controlled motion, keeping your
+    hips still. Focus on using your obliques to generate the twist, not momentum or
+    the arms.
+  type: Machine-Based
+- name: Leg Press
+  descr: Place your feet shoulder-width on the platform. Press upward through your
+    heels without locking your knees. Keep your back flat against the pad throughout
+    the motion.
+  type: Machine-Based
+- name: Leg Extension
+  descr: Sit upright and align your knees with the pivot point. Extend your legs to
+    a straightened position, then lower with control. Avoid jerky movements or lifting
+    your hips off the seat.
+  type: Machine-Based
+- name: Leg Curl
+  descr: Lie face down or sit depending on the version. Curl your legs toward your
+    glutes, focusing on hamstring engagement. Avoid arching your back or using momentum.
+  type: Machine-Based
+- name: Adductor
+  descr: Sit with legs placed outside the pads. Bring your legs together using inner
+    thigh muscles. Control the motion both in and out, avoiding fast swings.
+  type: Machine-Based
+- name: Abductor
+  descr: Sit with legs inside the pads and push outward to engage outer thighs and
+    glutes. Avoid leaning forward and keep the motion controlled throughout.
+  type: Machine-Based
+- name: Calfs
+  descr: Place the balls of your feet on the platform with heels hanging off. Raise
+    your heels by contracting your calves, then slowly lower them below the platform
+    level for a full stretch.
+  type: Machine-Based