rzen
13313a32d3
- Migrate from SwiftData to CoreData with CloudKit sync - Add core models: Split, Exercise, Workout, WorkoutLog - Implement tab-based UI: Workout Logs, Splits, Settings - Add SF Symbols picker for split icons - Add exercise picker filtered by split with exclusion of added exercises - Integrate IndieAbout for settings/about section - Add Yams for YAML exercise definition parsing - Include starter exercise libraries (bodyweight, Planet Fitness) - Add Date extensions for formatting (formattedTime, isSameDay) - Format workout date ranges to show time-only for same-day end dates - Add build number update script - Add app icons
78 lines
3.0 KiB
YAML
78 lines
3.0 KiB
YAML
name: Starter Set - Bodyweight
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source: Home or Minimal Equipment
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exercises:
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- name: Pull-Up
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descr: Grip a bar with hands shoulder-width or wider. Pull your chin above the bar, engaging your back and arms. Lower with control.
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type: Bodyweight
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split: Upper Body
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- name: Inverted Row
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descr: Lie underneath a bar or sturdy edge, pull your chest toward the bar while keeping your body straight. Squeeze shoulder blades together.
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type: Bodyweight
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split: Upper Body
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- name: Pike Push-Up
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descr: Begin in downward dog position. Lower your head toward the ground by bending your elbows, then press back up. Focus on shoulder engagement.
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type: Bodyweight
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split: Upper Body
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- name: Push-Up
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descr: With hands just outside shoulder width, lower your body until elbows are at 90°, then push back up. Keep your body in a straight line.
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type: Bodyweight
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split: Upper Body
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- name: Tricep Dip
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descr: Using a chair or bench, lower your body by bending your elbows behind you, then press back up. Keep elbows tight to your body.
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type: Bodyweight
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split: Upper Body
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- name: Towel Curl
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descr: Sit on the floor with a towel looped under your feet. Pull against the towel using biceps, optionally resisting with your legs.
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type: Bodyweight
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split: Upper Body
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- name: Crunch
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descr: Lie on your back with knees bent. Curl your upper back off the floor using your abdominal muscles, then return slowly.
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type: Bodyweight
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split: Core
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- name: Russian Twist
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descr: Sit with knees bent and feet off the ground. Twist your torso side to side while keeping your abs engaged.
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type: Bodyweight
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split: Core
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- name: Bodyweight Squat
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descr: Stand with feet shoulder-width apart. Lower your hips back and down, keeping your heels on the floor. Rise back to standing.
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type: Bodyweight
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split: Lower Body
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- name: Wall Sit
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descr: Lean your back against a wall and lower into a seated position. Hold as long as possible while maintaining good form.
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type: Bodyweight
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split: Lower Body
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- name: Glute Bridge
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descr: Lie on your back with knees bent. Push through your heels to lift your hips, then lower slowly. Focus on hamstrings and glutes.
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type: Bodyweight
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split: Lower Body
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- name: Hamstring Walkout
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descr: Start in a glute bridge, then slowly walk your heels outward and back in, maintaining control and tension in the hamstrings.
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type: Bodyweight
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split: Lower Body
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- name: Side-Lying Leg Raise (Inner)
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descr: Lie on your side with bottom leg straight. Raise the bottom leg upward, engaging the inner thigh.
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type: Bodyweight
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split: Lower Body
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- name: Side-Lying Leg Raise (Outer)
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descr: Lie on your side with top leg straight. Raise the top leg upward to engage the outer thigh and glute.
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type: Bodyweight
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split: Lower Body
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- name: Calf Raise
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descr: Stand on the balls of your feet (on flat ground or a step). Raise your heels, then lower slowly for a full stretch.
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type: Bodyweight
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split: Lower Body
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