rzen/workouts
1
0
Fork 0
Code Issues 1 Pull Requests Actions Packages Projects Releases Wiki Activity

Add the remaining census stations: Pec Deck, Rear Delt Fly, cable staples

Browse Source 
Pec Deck and Rear Delt Fly author the face-on and from-behind cameras;
Triceps Pushdown and Face Pull are the cable station's two entries per
the coverage model (cable curl/crossover are considered exclusions).

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
This commit is contained in:
rzen
2026-07-07 12:12:02 -04:00
parent 5bbe3f6ff0
commit b545ad05c9
24 changed files with 574 additions and 0 deletions
Download Patch File Download Diff File Expand all files Collapse all files
Exercise Library/Face Pull/frames/frame-1.svg
+21
View File
@@ -0,0 +1,21 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Face Pull</title>
<path d="M 141.8 157.5 L 209.0 157.5 L 209.0 150.2 L 141.8 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
<circle cx="217.4" cy="24.6" r="2.8" fill="#6b7180"/>
<path d="M 217.4 24.6 L 199.2 30.5" stroke="#c5cad4" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 157.1 92.3 L 163.7 123.4 L 153.0 148.9 L 160.1 151.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 92.7 L 160.4 123.5 L 150.2 149.2 L 157.4 151.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 163.3 33.6 L 182.9 41.0 L 200.6 29.8" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 163.3 33.6 L 159.2 33.5 L 159.2 34.9" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 157.1 92.3 L 153.0 91.8 L 153.0 92.7" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 153.0 91.8 Q 155.1 61.9 159.2 33.5" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 159.2 34.9 L 179.3 40.9 L 197.8 31.1" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="161.9" cy="20.0" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
<line id="nose" x1="168.9" y1="20.6" x2="173.7" y2="21.0" stroke="#3a3f4b" stroke-width="2.8" 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>
Side by Side

After

Width:  |  Height:  |  Size: 2.1 KiB

Exercise Library/Face Pull/frames/frame-2.svg
+21
View File
@@ -0,0 +1,21 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Face Pull</title>
<path d="M 141.8 157.5 L 209.0 157.5 L 209.0 150.2 L 141.8 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
<circle cx="217.4" cy="24.6" r="2.8" fill="#6b7180"/>
<path d="M 217.4 24.6 L 168.4 29.1" stroke="#c5cad4" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 157.1 92.3 L 163.7 123.4 L 153.0 148.9 L 160.1 151.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 92.7 L 160.4 123.5 L 150.2 149.2 L 157.4 151.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 163.3 33.6 L 178.6 45.9 L 169.8 28.2" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 163.3 33.6 L 159.2 33.5 L 159.2 34.9" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 157.1 92.3 L 153.0 91.8 L 153.0 92.7" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 153.0 91.8 Q 155.1 61.9 159.2 33.5" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 159.2 34.9 L 173.5 49.9 L 167.0 29.9" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="161.9" cy="20.0" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
<line id="nose" x1="168.9" y1="20.6" x2="173.7" y2="21.0" stroke="#3a3f4b" stroke-width="2.8" 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>
Side by Side

After

Width:  |  Height:  |  Size: 2.1 KiB

Exercise Library/Face Pull/info.md
+39
View File
@@ -0,0 +1,39 @@
# Face Pull
The cable pull to the face — elbows high and wide, rope to the bridge of
the nose. Small weight, big shoulders-health payoff.
- **Category:** Main circuit
- **Type:** Machine-based cable pull (rear delts)
- **Targets:** Rear delts, mid-back, rotator cuff
- **Prescription:** 3 × 12–15, light
## Setup
Set a rope attachment at face height (or slightly above). Grip with
thumbs toward you, step back until the arms are straight, and stand
tall with a slight stagger if needed.
## Execution
1. Pull the rope straight toward the bridge of your nose.
2. Elbows travel high and wide; at the end the knuckles point back
beside the ears.
3. Pause, then let the arms straighten slowly forward.
## Cues
- Elbows lead and stay at shoulder height the whole pull.
- Pull the rope apart as it reaches the face.
- Ribs down; the trunk doesn't lean back to finish the rep.
## Common Mistakes
- Turning it into a row with elbows dropping to the ribs.
- Too much weight — the shoulders shrug and the trunk sways.
- Anchor set too low, dragging the pull toward the chest.
## Progression
Add reps and pause length before weight; the Rear Delt Fly machine
covers the same muscles with chest support.
Exercise Library/Face Pull/motion.json
+38
View File
@@ -0,0 +1,38 @@
{
"name": "Face Pull",
"primary": 2,
"camera": {"zoom": 0.7},
"working": ["arm_r", "arm_l"],
"props": [
{"type": "scene", "shapes": [
{"kind": "circle", "c": [242, -30], "r": 4, "fill": true, "color": "prop"}
]},
{"type": "cable", "from": [242, -30], "to": ["hand_r", "hand_l"], "w": 3}
],
"frames": [
{
"hold": 0.4, "tween": 1.0,
"root": {"pos": [150, 66], "pitch": 5},
"spine": [0, 2],
"neck": 4, "head": -6,
"shoulder_r": 95, "elbow_r": 10,
"shoulder_l": 95, "elbow_l": 10,
"hip_r": 6, "knee_r": 8, "ankle_r": 0,
"hip_l": 6, "knee_l": 8, "ankle_l": 0,
"pins": {"foot_r": [146, 148], "foot_l": [150, 150],
"hand_r": [214, -24], "hand_l": [218, -22]}
},
{
"hold": 0.5, "tween": 1.1,
"root": {"pos": [150, 66], "pitch": 5},
"spine": [0, 2],
"neck": 4, "head": -6,
"shoulder_r": {"flexion": 95, "abduction": 15}, "elbow_r": 140,
"shoulder_l": {"flexion": 95, "abduction": 15}, "elbow_l": 140,
"hip_r": 6, "knee_r": 8, "ankle_r": 0,
"hip_l": 6, "knee_l": 8, "ankle_l": 0,
"pins": {"foot_r": [146, 148], "foot_l": [150, 150],
"hand_r": [170, -26], "hand_l": [174, -24]}
}
]
}
Exercise Library/Face Pull/preview.gif
BIN
View File
Binary file not shown.
Side by Side

After

Width:  |  Height:  |  Size: 104 KiB

Exercise Library/Face Pull/visual.svg
+21
View File
@@ -0,0 +1,21 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Face Pull</title>
<path d="M 141.8 157.5 L 209.0 157.5 L 209.0 150.2 L 141.8 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
<circle cx="217.4" cy="24.6" r="2.8" fill="#6b7180"/>
<path d="M 217.4 24.6 L 168.4 29.1" stroke="#c5cad4" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 157.1 92.3 L 163.7 123.4 L 153.0 148.9 L 160.1 151.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 92.7 L 160.4 123.5 L 150.2 149.2 L 157.4 151.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 163.3 33.6 L 178.6 45.9 L 169.8 28.2" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 163.3 33.6 L 159.2 33.5 L 159.2 34.9" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 157.1 92.3 L 153.0 91.8 L 153.0 92.7" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 153.0 91.8 Q 155.1 61.9 159.2 33.5" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 159.2 34.9 L 173.5 49.9 L 167.0 29.9" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="161.9" cy="20.0" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
<line id="nose" x1="168.9" y1="20.6" x2="173.7" y2="21.0" stroke="#3a3f4b" stroke-width="2.8" 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>
Side by Side

After

Width:  |  Height:  |  Size: 2.1 KiB

Exercise Library/Pec Deck/frames/frame-1.svg
+23
View File
@@ -0,0 +1,23 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Pec Deck</title>
<path d="M 130.0 141.6 L 130.0 169.2 L 190.0 169.2 L 190.0 141.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 171.0 32.3 L 160.0 32.3 L 149.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 167.0 116.0 L 160.0 116.0 L 153.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 171.0 32.3 L 200.7 36.4 L 227.6 38.4" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 149.0 32.3 L 119.3 36.4 L 92.4 38.4" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 167.0 116.0 L 167.0 133.2 L 167.0 173.0 L 167.0 171.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 116.0 L 153.0 133.2 L 153.0 173.0 L 153.0 171.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 92.4 47.4 L 92.4 29.4" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 227.6 47.4 L 227.6 29.4" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
<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>
Side by Side

After

Width:  |  Height:  |  Size: 2.4 KiB

Exercise Library/Pec Deck/frames/frame-2.svg
+23
View File
@@ -0,0 +1,23 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Pec Deck</title>
<path d="M 130.0 141.6 L 130.0 169.2 L 190.0 169.2 L 190.0 141.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 171.0 32.3 L 160.0 32.3 L 149.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 167.0 116.0 L 160.0 116.0 L 153.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 167.0 116.0 L 167.0 133.2 L 167.0 173.0 L 167.0 171.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 116.0 L 153.0 133.2 L 153.0 173.0 L 153.0 171.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 171.0 32.3 L 174.1 39.5 L 177.0 33.7" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 149.0 32.3 L 145.9 39.5 L 143.0 33.7" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 143.0 42.7 L 143.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 177.0 42.7 L 177.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
<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>
Side by Side

After

Width:  |  Height:  |  Size: 2.4 KiB

Exercise Library/Pec Deck/info.md
+40
View File
@@ -0,0 +1,40 @@
# Pec Deck
The machine chest fly — arms sweep together in front of the chest along
the machine's fixed arc.
- **Category:** Main circuit
- **Type:** Machine-based chest fly
- **Targets:** Chest, front delts
- **Prescription:** 4 × 10
## Setup
Adjust the seat so the handles sit at chest height with your upper arms
level. Back flat on the pad, feet planted, a soft bend fixed in the
elbows.
## Execution
1. Sweep both arms together in a wide arc until the handles meet in
front of the chest.
2. Squeeze the chest hard for a beat at the middle.
3. Open back up with control until you feel a full chest stretch.
## Cues
- Elbow angle never changes — the chest swings the arms.
- Shoulders stay back against the pad; they don't roll forward at the
squeeze.
- Slow the return; the stretch half of the rep counts.
## Common Mistakes
- Setting the seat so low the handles sit at the shoulders.
- Shoulders rounding forward to chase extra range.
- Letting the stack yank the arms open.
## Progression
Add a plate once every rep meets in the middle with a one-second
squeeze; the Dumbbell Fly trades the guided path for free control.
Exercise Library/Pec Deck/motion.json
+37
View File
@@ -0,0 +1,37 @@
{
"name": "Pec Deck",
"primary": 2,
"camera": {"yaw": 90},
"working": ["arm_r", "arm_l"],
"props": [
{"type": "scene", "shapes": [
{"kind": "line", "pts": [[160, 64], [160, 120]], "w": 16, "z": -14, "depth": 6},
{"kind": "line", "pts": [[135, 131], [185, 131]], "w": 10, "depth": 12},
{"kind": "line", "pts": [[160, 136], [160, 150]], "w": 6}
]},
{"type": "pad", "at": "hand_r", "angle": 90, "halfLen": 9, "w": 5},
{"type": "pad", "at": "hand_l", "angle": 90, "halfLen": 9, "w": 5}
],
"frames": [
{
"hold": 0.5, "tween": 1.1,
"root": {"pos": [160, 116]},
"spine": [0, 0],
"neck": 0,
"shoulder_r": {"flexion": 18, "abduction": 82}, "elbow_r": 25,
"shoulder_l": {"flexion": 18, "abduction": 82}, "elbow_l": 25,
"hip_r": 78, "knee_r": 62,
"hip_l": 78, "knee_l": 62
},
{
"hold": 0.5, "tween": 1.2,
"root": {"pos": [160, 116]},
"spine": [0, 0],
"neck": 0,
"shoulder_r": {"flexion": 86, "abduction": 6}, "elbow_r": 25,
"shoulder_l": {"flexion": 86, "abduction": 6}, "elbow_l": 25,
"hip_r": 78, "knee_r": 62,
"hip_l": 78, "knee_l": 62
}
]
}
Exercise Library/Pec Deck/preview.gif
BIN
View File
Binary file not shown.
Side by Side

After

Width:  |  Height:  |  Size: 141 KiB

Exercise Library/Pec Deck/visual.svg
+23
View File
@@ -0,0 +1,23 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Pec Deck</title>
<path d="M 130.0 141.6 L 130.0 169.2 L 190.0 169.2 L 190.0 141.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 171.0 32.3 L 160.0 32.3 L 149.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 167.0 116.0 L 160.0 116.0 L 153.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 167.0 116.0 L 167.0 133.2 L 167.0 173.0 L 167.0 171.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 116.0 L 153.0 133.2 L 153.0 173.0 L 153.0 171.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 171.0 32.3 L 174.1 39.5 L 177.0 33.7" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 149.0 32.3 L 145.9 39.5 L 143.0 33.7" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 143.0 42.7 L 143.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 177.0 42.7 L 177.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
<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>
Side by Side

After

Width:  |  Height:  |  Size: 2.4 KiB

Exercise Library/Rear Delt Fly/frames/frame-1.svg
+23
View File
@@ -0,0 +1,23 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Rear Delt Fly</title>
<path d="M 190.0 169.6 L 190.0 141.2 L 130.0 141.2 L 130.0 169.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 153.0 116.0 L 153.0 117.6 L 153.0 153.6 L 153.0 148.7" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 167.0 116.0 L 167.0 117.6 L 167.0 153.6 L 167.0 148.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 149.0 32.3 L 145.9 29.7 L 142.8 19.4" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 171.0 32.3 L 174.1 29.7 L 177.2 19.4" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 149.0 32.3 L 160.0 32.3 L 171.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 153.0 116.0 L 160.0 116.0 L 167.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 177.2 28.4 L 177.2 10.4" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 142.8 28.4 L 142.8 10.4" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
<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>
Side by Side

After

Width:  |  Height:  |  Size: 2.4 KiB

Exercise Library/Rear Delt Fly/frames/frame-2.svg
+23
View File
@@ -0,0 +1,23 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Rear Delt Fly</title>
<path d="M 190.0 169.6 L 190.0 141.2 L 130.0 141.2 L 130.0 169.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 153.0 116.0 L 153.0 117.6 L 153.0 153.6 L 153.0 148.7" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 167.0 116.0 L 167.0 117.6 L 167.0 153.6 L 167.0 148.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 149.0 32.3 L 160.0 32.3 L 171.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 153.0 116.0 L 160.0 116.0 L 167.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 149.0 32.3 L 119.2 35.2 L 90.3 35.1" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 171.0 32.3 L 200.8 35.2 L 229.7 35.1" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 229.7 44.1 L 229.7 26.1" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 90.3 44.1 L 90.3 26.1" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
<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>
Side by Side

After

Width:  |  Height:  |  Size: 2.4 KiB

Exercise Library/Rear Delt Fly/info.md
+38
View File
@@ -0,0 +1,38 @@
# Rear Delt Fly
The reverse pec deck — facing the pad, arms sweep from the front out
wide and back, hitting what pressing never touches.
- **Category:** Main circuit
- **Type:** Machine-based reverse fly
- **Targets:** Rear delts, mid-back
- **Prescription:** 3 × 12–15, light
## Setup
Set the handles to the rear-fly position and sit facing the pad, chest
supported, handles together in front at shoulder height, arms long with
soft elbows.
## Execution
1. Sweep both arms out and back as far as the shoulder blades allow.
2. Pause with the arms wide, squeezing between the shoulder blades.
3. Return forward under control without the stack touching down.
## Cues
- Lead with the knuckles, arms long — it's a sweep, not a row.
- Chest glued to the pad; no leaning back for leverage.
- Light weight, full arc — momentum defeats the rear delts instantly.
## Common Mistakes
- Bending the elbows into a rowing motion.
- Loading too heavy and shortening the arc.
- Shrugging the traps into the sweep.
## Progression
More reps and a longer pause out wide before more weight; the Face Pull
covers the same territory from the cable stack.
Exercise Library/Rear Delt Fly/motion.json
+37
View File
@@ -0,0 +1,37 @@
{
"name": "Rear Delt Fly",
"primary": 2,
"camera": {"yaw": 270},
"working": ["arm_r", "arm_l"],
"props": [
{"type": "scene", "shapes": [
{"kind": "line", "pts": [[160, 64], [160, 120]], "w": 16, "z": -14, "depth": 6},
{"kind": "line", "pts": [[135, 131], [185, 131]], "w": 10, "depth": 12},
{"kind": "line", "pts": [[160, 136], [160, 150]], "w": 6}
]},
{"type": "pad", "at": "hand_r", "angle": 90, "halfLen": 9, "w": 5},
{"type": "pad", "at": "hand_l", "angle": 90, "halfLen": 9, "w": 5}
],
"frames": [
{
"hold": 0.5, "tween": 1.1,
"root": {"pos": [160, 116]},
"spine": [0, 0],
"neck": 0,
"shoulder_r": {"flexion": 85, "abduction": 6}, "elbow_r": 15,
"shoulder_l": {"flexion": 85, "abduction": 6}, "elbow_l": 15,
"hip_r": 78, "knee_r": 62,
"hip_l": 78, "knee_l": 62
},
{
"hold": 0.5, "tween": 1.2,
"root": {"pos": [160, 116]},
"spine": [0, 0],
"neck": 0,
"shoulder_r": {"flexion": 12, "abduction": 84}, "elbow_r": 15,
"shoulder_l": {"flexion": 12, "abduction": 84}, "elbow_l": 15,
"hip_r": 78, "knee_r": 62,
"hip_l": 78, "knee_l": 62
}
]
}
Exercise Library/Rear Delt Fly/preview.gif
BIN
View File
Binary file not shown.
Side by Side

After

Width:  |  Height:  |  Size: 122 KiB

Exercise Library/Rear Delt Fly/visual.svg
+23
View File
@@ -0,0 +1,23 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Rear Delt Fly</title>
<path d="M 190.0 169.6 L 190.0 141.2 L 130.0 141.2 L 130.0 169.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 153.0 116.0 L 153.0 117.6 L 153.0 153.6 L 153.0 148.7" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 167.0 116.0 L 167.0 117.6 L 167.0 153.6 L 167.0 148.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 149.0 32.3 L 160.0 32.3 L 171.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 153.0 116.0 L 160.0 116.0 L 167.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 149.0 32.3 L 119.2 35.2 L 90.3 35.1" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 171.0 32.3 L 200.8 35.2 L 229.7 35.1" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 229.7 44.1 L 229.7 26.1" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 90.3 44.1 L 90.3 26.1" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
<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>
Side by Side

After

Width:  |  Height:  |  Size: 2.4 KiB

Exercise Library/Triceps Pushdown/frames/frame-1.svg
+22
View File
@@ -0,0 +1,22 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Triceps Pushdown</title>
<path d="M 141.8 157.5 L 181.6 157.5 L 181.6 150.2 L 141.8 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
<circle cx="178.2" cy="5.0" r="2.8" fill="#6b7180"/>
<path d="M 178.2 5.0 L 169.8 40.1" stroke="#c5cad4" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 157.1 92.3 L 163.7 123.4 L 153.0 148.9 L 160.1 151.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 92.7 L 160.4 123.5 L 150.2 149.2 L 157.4 151.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 166.4 34.0 L 153.1 50.0 L 171.2 39.5" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 166.4 34.0 L 162.3 33.9 L 162.3 35.3" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 157.1 92.3 L 153.0 91.8 L 153.0 92.7" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 153.0 91.8 Q 156.7 62.0 162.3 33.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 162.3 35.3 L 151.5 53.0 L 168.4 40.7" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 162.8 40.1 L 176.8 40.1" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="166.2" cy="20.7" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
<line id="nose" x1="173.1" y1="21.6" x2="177.9" y2="22.3" stroke="#3a3f4b" stroke-width="2.8" 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>
Side by Side

After

Width:  |  Height:  |  Size: 2.2 KiB

Exercise Library/Triceps Pushdown/frames/frame-2.svg
+22
View File
@@ -0,0 +1,22 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Triceps Pushdown</title>
<path d="M 141.8 157.5 L 181.6 157.5 L 181.6 150.2 L 141.8 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
<circle cx="178.2" cy="5.0" r="2.8" fill="#6b7180"/>
<path d="M 178.2 5.0 L 167.0 74.6" stroke="#c5cad4" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 157.1 92.3 L 163.7 123.4 L 153.0 148.9 L 160.1 151.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 92.7 L 160.4 123.5 L 150.2 149.2 L 157.4 151.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 166.4 34.0 L 162.1 54.2 L 168.4 73.9" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 166.4 34.0 L 162.3 33.9 L 162.3 35.3" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 157.1 92.3 L 153.0 91.8 L 153.0 92.7" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 153.0 91.8 Q 156.7 62.0 162.3 33.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 162.3 35.3 L 158.8 55.7 L 165.6 75.2" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 74.6 L 174.0 74.6" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="166.2" cy="20.7" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
<line id="nose" x1="173.1" y1="21.6" x2="177.9" y2="22.3" stroke="#3a3f4b" stroke-width="2.8" 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>
Side by Side

After

Width:  |  Height:  |  Size: 2.2 KiB

Exercise Library/Triceps Pushdown/info.md
+39
View File
@@ -0,0 +1,39 @@
# Triceps Pushdown
The cable triceps staple — elbows pinned to the sides, push the bar from
chest height down to straight arms.
- **Category:** Main circuit
- **Type:** Machine-based cable elbow extension
- **Targets:** Triceps
- **Prescription:** 3 × 10–12
## Setup
Stand at the high pulley with a bar or rope attachment, feet under the
hips, slight forward lean. Grip with the elbows bent past 90° and tucked
to the ribs.
## Execution
1. Push the handle down until the arms are completely straight.
2. Squeeze the triceps at the bottom for a beat.
3. Let the forearms ride back up until they pass 90°, elbows never
leaving the sides.
## Cues
- Elbows are bolted to the ribs — only the forearms move.
- Stand tall-ish; don't lean your bodyweight onto the bar.
- Full lockout every rep; the last few degrees are the exercise.
## Common Mistakes
- Elbows drifting forward and up on the way down.
- Shoulders and back pressing the weight instead of the triceps.
- Cutting the top of the rep short.
## Progression
Add a plate when every rep locks out with quiet elbows; a rope
attachment adds a harder finish at the bottom.
Exercise Library/Triceps Pushdown/motion.json
+39
View File
@@ -0,0 +1,39 @@
{
"name": "Triceps Pushdown",
"primary": 2,
"camera": {"zoom": 0.7},
"working": ["arm_r", "arm_l"],
"props": [
{"type": "scene", "shapes": [
{"kind": "circle", "c": [186, -58], "r": 4, "fill": true, "color": "prop"}
]},
{"type": "cable", "from": [186, -58], "to": ["hand_r", "hand_l"], "w": 3},
{"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 10}
],
"frames": [
{
"hold": 0.4, "tween": 1.0,
"root": {"pos": [150, 66], "pitch": 8},
"spine": [0, 2],
"neck": 6, "head": -8,
"shoulder_r": 15, "elbow_r": 130,
"shoulder_l": 15, "elbow_l": 130,
"hip_r": 6, "knee_r": 5, "ankle_r": 0,
"hip_l": 6, "knee_l": 5, "ankle_l": 0,
"pins": {"foot_r": [146, 148], "foot_l": [150, 150],
"hand_r": [172, -10], "hand_l": [176, -8]}
},
{
"hold": 0.4, "tween": 1.1,
"root": {"pos": [150, 66], "pitch": 8},
"spine": [0, 2],
"neck": 6, "head": -8,
"shoulder_r": 8, "elbow_r": 10,
"shoulder_l": 8, "elbow_l": 10,
"hip_r": 6, "knee_r": 5, "ankle_r": 0,
"hip_l": 6, "knee_l": 5, "ankle_l": 0,
"pins": {"foot_r": [146, 148], "foot_l": [150, 150],
"hand_r": [168, 40], "hand_l": [172, 42]}
}
]
}
Exercise Library/Triceps Pushdown/preview.gif
BIN
View File
Binary file not shown.
Side by Side

After

Width:  |  Height:  |  Size: 130 KiB

Exercise Library/Triceps Pushdown/visual.svg
+22
View File
@@ -0,0 +1,22 @@
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
<title>Triceps Pushdown</title>
<path d="M 141.8 157.5 L 181.6 157.5 L 181.6 150.2 L 141.8 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
<circle cx="178.2" cy="5.0" r="2.8" fill="#6b7180"/>
<path d="M 178.2 5.0 L 167.0 74.6" stroke="#c5cad4" stroke-width="2.0999999999999996" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_l" d="M 157.1 92.3 L 163.7 123.4 L 153.0 148.9 L 160.1 151.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="leg_r" d="M 153.0 92.7 L 160.4 123.5 L 150.2 149.2 L 157.4 151.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_l" d="M 166.4 34.0 L 162.1 54.2 L 168.4 73.9" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="girdle" d="M 166.4 34.0 L 162.3 33.9 L 162.3 35.3" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="pelvisBar" d="M 157.1 92.3 L 153.0 91.8 L 153.0 92.7" stroke="#3a3f4b" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
<path id="spine" d="M 153.0 91.8 Q 156.7 62.0 162.3 33.9" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path id="arm_r" d="M 162.3 35.3 L 158.8 55.7 L 165.6 75.2" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
<path d="M 160.0 74.6 L 174.0 74.6" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
<circle id="head" cx="166.2" cy="20.7" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
<line id="nose" x1="173.1" y1="21.6" x2="177.9" y2="22.3" stroke="#3a3f4b" stroke-width="2.8" 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>
Side by Side

After

Width:  |  Height:  |  Size: 2.2 KiB