initial requirements and direction for windsurf

Workouts/Resources/muscles.json

@@ -0,0 +1,60 @@
+[
+  { "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." }
+]