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hip hinge,lower push - squat,upper pull", + "equipment_required": "Kettlebell", + "muscle_groups": "quads,glutes,hamstrings,deltoids", + "synonyms": "" + }, + { + "id": 130, + "muscles": [ + { + "id": 7281, + "created_at": "2023-06-14T17:05:39.785072Z", + "updated_at": "2023-06-14T17:05:39.785471Z", + "exercise": 130, + "muscle": 1 + }, + { + "id": 7282, + "created_at": "2023-06-14T17:05:39.786173Z", + "updated_at": "2023-06-14T17:05:39.786625Z", + "exercise": 130, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 948, + "created_at": "2023-06-13T02:28:04.300157Z", + "updated_at": "2023-06-13T02:28:04.300645Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/2_Kettlebell_Push_Press.m4a", + "video_url": "/media/exercise_videos/2_Kettlebell_Push_Press.mp4", + "created_at": "2023-06-11T22:50:18.861560Z", + "updated_at": "2023-06-11T22:50:18.861568Z", + "name": "2 Kettlebell Push Press", + "description": "Stand with feet in a shoulder width stance and kettlebells in the front rack position. \nDip quickly at the knees into a quarter squat and then explode straight up as you press the kettlebells overhead.\nLower the kettlebells under control back to the starting position", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip,shoulder,wrist,elbow", + "movement_patterns": "upper push - vertical,upper push", + "equipment_required": "Kettlebell", + "muscle_groups": "deltoids,quads", + "synonyms": "" + }, + { + "id": 535, + "muscles": [ + { + "id": 7283, + "created_at": "2023-06-14T17:05:39.787524Z", + "updated_at": "2023-06-14T17:05:39.788133Z", + "exercise": 535, + "muscle": 2 + }, + { + "id": 7284, + "created_at": "2023-06-14T17:05:39.789307Z", + "updated_at": "2023-06-14T17:05:39.789960Z", + "exercise": 535, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 949, + "created_at": "2023-06-13T02:28:04.301562Z", + "updated_at": "2023-06-13T02:28:04.302065Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/2_Kettlebell_Racked_Carry.m4a", + "video_url": "/media/exercise_videos/2_Kettlebell_Racked_Carry.mp4", + "created_at": "2023-06-11T22:50:19.026649Z", + "updated_at": "2023-06-11T22:50:19.026655Z", + "name": "2 Kettlebell Racked Carry", + "description": "With the kettlebells at your shoulders in the front rack position, stay tall and walk forward.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "thoracic spine,ankle,wrist,elbow,shoulder,knee", + "movement_patterns": "core - carry,core", + "equipment_required": "Kettlebell", + "muscle_groups": "core,upper back", + "synonyms": "" + }, + { + "id": 225, + "muscles": [ + { + "id": 7285, + "created_at": "2023-06-14T17:05:39.790929Z", + "updated_at": "2023-06-14T17:05:39.791447Z", + "exercise": 225, + "muscle": 5 + }, + { + "id": 7286, + "created_at": "2023-06-14T17:05:39.792308Z", + "updated_at": "2023-06-14T17:05:39.792774Z", + "exercise": 225, + "muscle": 4 + }, + { + "id": 7287, + "created_at": "2023-06-14T17:05:39.793617Z", + "updated_at": "2023-06-14T17:05:39.794117Z", + "exercise": 225, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 950, + "created_at": "2023-06-13T02:28:04.302910Z", + "updated_at": "2023-06-13T02:28:04.303356Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/2_Kettlebell_Thruster.m4a", + "video_url": "/media/exercise_videos/2_Kettlebell_Thruster.mp4", + "created_at": "2023-06-11T22:50:18.902527Z", + "updated_at": "2023-06-11T22:50:18.902534Z", + "name": "2 Kettlebell Thruster", + "description": "Stand with feet in a shoulder width stance and kettlebells in the front rack position. \nSquat straight down under control, then drive your feet into the ground to stand back up as you press the kettlebells overhead.\nLower the kettlebells back to the starting position", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,ankle,knee,hip", + "movement_patterns": "lower push - squat,upper push - vertical", + "equipment_required": "Kettlebell", + "muscle_groups": "quads,glutes,deltoids", + "synonyms": "" + }, + { + "id": 188, + "muscles": [ + { + "id": 7288, + "created_at": "2023-06-14T17:05:39.795055Z", + "updated_at": "2023-06-14T17:05:39.795548Z", + "exercise": 188, + "muscle": 16 + }, + { + "id": 7289, + "created_at": "2023-06-14T17:05:39.796510Z", + "updated_at": "2023-06-14T17:05:39.797053Z", + "exercise": 188, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 951, + "created_at": "2023-06-13T02:28:04.304239Z", + "updated_at": "2023-06-13T02:28:04.304735Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/2-Step_Wall_March.m4a", + "video_url": "/media/exercise_videos/2-Step_Wall_March.mp4", + "created_at": "2023-06-11T22:50:18.887094Z", + "updated_at": "2023-06-11T22:50:18.887100Z", + "name": "2-Step Wall March", + "description": "Keeping a tall posture, lean forward with both arms straight ahead, palms on the wall. \nWhile pushing your toes back through the floor, drive one knee up towards your ribs\nPush the leg that is up back into the ground and drive the opposite knee up. Then quickly repeat the movement on the opposite leg\n ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder,ankle,knee,hip", + "movement_patterns": "plyometric", + "equipment_required": "Wall", + "muscle_groups": "hip flexor,glutes", + "synonyms": "" + }, + { + "id": 462, + "muscles": [ + { + "id": 7290, + "created_at": "2023-06-14T17:05:39.797989Z", + "updated_at": "2023-06-14T17:05:39.798499Z", + "exercise": 462, + "muscle": 13 + }, + { + "id": 7291, + "created_at": "2023-06-14T17:05:39.799449Z", + "updated_at": "2023-06-14T17:05:39.800006Z", + "exercise": 462, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 952, + "created_at": "2023-06-13T02:28:04.305516Z", + "updated_at": "2023-06-13T02:28:04.306002Z", + "category": null, + "name": null + }, + { + "id": 953, + "created_at": "2023-06-13T02:28:04.306885Z", + "updated_at": "2023-06-13T02:28:04.307394Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/3_Point_Dumbbell_Rows.m4a", + "video_url": "/media/exercise_videos/3_Point_Dumbbell_Rows.mp4", + "created_at": "2023-06-11T22:50:18.998040Z", + "updated_at": "2023-06-11T22:50:18.998046Z", + "name": "3 Point Dumbbell Rows", + "description": "Start with your right leg on the ground, your left knee on the bench, your left hand on the bench and your right arm holding the dumbbell. Pull the weight up, by lifting your elbow towards the ceiling.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 480, + "muscles": [ + { + "id": 7292, + "created_at": "2023-06-14T17:05:39.801320Z", + "updated_at": "2023-06-14T17:05:39.801984Z", + "exercise": 480, + "muscle": 13 + }, + { + "id": 7293, + "created_at": "2023-06-14T17:05:39.803201Z", + "updated_at": "2023-06-14T17:05:39.804027Z", + "exercise": 480, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 954, + "created_at": "2023-06-13T02:28:04.308198Z", + "updated_at": "2023-06-13T02:28:04.308609Z", + "category": null, + "name": null + }, + { + "id": 955, + "created_at": "2023-06-13T02:28:04.309367Z", + "updated_at": "2023-06-13T02:28:04.309835Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/3_Point_Dumbbell_Rows.m4a", + "video_url": "/media/exercise_videos/3_Point_Dumbbell_Rows.mp4", + "created_at": "2023-06-11T22:50:19.005131Z", + "updated_at": "2023-06-11T22:50:19.005137Z", + "name": "3 Point Dumbbell Rows", + "description": "Start with your left leg on the ground, your right knee on the bench, your hand on the bench and your left arm hanging holding the dumbbell. Pull the weight up, lifting your elbow towards the ceiling.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 1104, + "muscles": [ + { + "id": 7294, + "created_at": "2023-06-14T17:05:39.805063Z", + "updated_at": "2023-06-14T17:05:39.805615Z", + "exercise": 1104, + "muscle": 20 + }, + { + "id": 7295, + "created_at": "2023-06-14T17:05:39.806499Z", + "updated_at": "2023-06-14T17:05:39.806918Z", + "exercise": 1104, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 956, + "created_at": "2023-06-13T02:28:04.310694Z", + "updated_at": "2023-06-13T02:28:04.311212Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/3_Position_Isometric_Hold_Push-Ups.m4a", + "video_url": "/media/exercise_videos/3_Position_Isometric_Hold_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.237327Z", + "updated_at": "2023-06-11T22:50:19.237334Z", + "name": "3 Position Isometric Hold Push-Ups", + "description": "Start in the top of a pushup position. Lower a quarter of the way down and hold. Next, lower to half way down and hold. Finally, hold with your nose just above the ground.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,ankle", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Yoga Mat", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 1022, + "muscles": [ + { + "id": 7296, + "created_at": "2023-06-14T17:05:39.807669Z", + "updated_at": "2023-06-14T17:05:39.808077Z", + "exercise": 1022, + "muscle": 10 + }, + { + "id": 7297, + "created_at": "2023-06-14T17:05:39.808808Z", + "updated_at": "2023-06-14T17:05:39.809257Z", + "exercise": 1022, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 957, + "created_at": "2023-06-13T02:28:04.312158Z", + "updated_at": "2023-06-13T02:28:04.312653Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/3_Position_Isometric_Pull-Ups.m4a", + "video_url": "/media/exercise_videos/3_Position_Isometric_Pull-Ups.mp4", + "created_at": "2023-06-11T22:50:19.207885Z", + "updated_at": "2023-06-11T22:50:19.207891Z", + "name": "3 Position Isometric Pull-Ups", + "description": "Start at the top of a pull-up with your chin above the bar and hold there. Drop down to ninety degrees and hold there. Lower to the last position about 1 inch above completely hanging and hold there", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Pull-Up Bar", + "muscle_groups": "lats,middle back", + "synonyms": "" + }, + { + "id": 686, + "muscles": [ + { + "id": 7298, + "created_at": "2023-06-14T17:05:39.810019Z", + "updated_at": "2023-06-14T17:05:39.810499Z", + "exercise": 686, + "muscle": 5 + }, + { + "id": 7299, + "created_at": "2023-06-14T17:05:39.811235Z", + "updated_at": "2023-06-14T17:05:39.811661Z", + "exercise": 686, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/3-Way_Lunge_Matrix.m4a", + "video_url": "/media/exercise_videos/3-Way_Lunge_Matrix.mp4", + "created_at": "2023-06-11T22:50:19.086138Z", + "updated_at": "2023-06-11T22:50:19.086145Z", + "name": "3-Way Lunge Matrix", + "description": "Lateral, reverse, forward. Step out into a lateral lunge, press back to center. Next step back into a reverse lunge. Drive directly into a forward lunge for 1 complete rep.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 687, + "muscles": [ + { + "id": 7300, + "created_at": "2023-06-14T17:05:39.812387Z", + "updated_at": "2023-06-14T17:05:39.812907Z", + "exercise": 687, + "muscle": 5 + }, + { + "id": 7301, + "created_at": "2023-06-14T17:05:39.814027Z", + "updated_at": "2023-06-14T17:05:39.814905Z", + "exercise": 687, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/3-Way_Lunge_Matrix.m4a", + "video_url": "/media/exercise_videos/3-Way_Lunge_Matrix.mp4", + "created_at": "2023-06-11T22:50:19.086572Z", + "updated_at": "2023-06-11T22:50:19.086579Z", + "name": "3-Way Lunge Matrix", + "description": "Lateral, reverse, forward. Step out into a lateral lunge, press back to center. Next step back into a reverse lunge. Drive directly into a forward lunge for 1 complete rep.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 597, + "muscles": [ + { + "id": 7302, + "created_at": "2023-06-14T17:05:39.816163Z", + "updated_at": "2023-06-14T17:05:39.816799Z", + "exercise": 597, + "muscle": 5 + }, + { + "id": 7303, + "created_at": "2023-06-14T17:05:39.817629Z", + "updated_at": "2023-06-14T17:05:39.818105Z", + "exercise": 597, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 958, + "created_at": "2023-06-13T02:28:04.313471Z", + "updated_at": "2023-06-13T02:28:04.313944Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/45_Degree_Hack_Squat.m4a", + "video_url": "/media/exercise_videos/45_Degree_Hack_Squat.mp4", + "created_at": "2023-06-11T22:50:19.051095Z", + "updated_at": "2023-06-11T22:50:19.051101Z", + "name": "45 Degree Hack Squat", + "description": "Stand on the base platform so that your shoulders are firmly pressed against the shoulder pads. Your feet should be shoulder width apart. Lower down in a squat pattern and then stand tall again by pushing your feet in to the platform.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,lumbar spine", + "movement_patterns": "machine,lower push,lower push - squat", + "equipment_required": "Hack Squat 45 Degree Machine", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 950, + "muscles": [ + { + "id": 7304, + "created_at": "2023-06-14T17:05:39.818877Z", + "updated_at": "2023-06-14T17:05:39.819258Z", + "exercise": 950, + "muscle": 5 + }, + { + "id": 7305, + "created_at": "2023-06-14T17:05:39.819900Z", + "updated_at": "2023-06-14T17:05:39.820618Z", + "exercise": 950, + "muscle": 4 + }, + { + "id": 7306, + "created_at": "2023-06-14T17:05:39.821439Z", + "updated_at": "2023-06-14T17:05:39.821847Z", + "exercise": 950, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/90_Degree_Rotational_Jumps.m4a", + "video_url": "/media/exercise_videos/90_Degree_Rotational_Jumps.mp4", + "created_at": "2023-06-11T22:50:19.182136Z", + "updated_at": "2023-06-11T22:50:19.182143Z", + "name": "90 Degree Rotational Jumps", + "description": "Squat down with your hips back and your knees out. Jump up and rotate 90 degrees. 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Stay light on your feet and pump your arms as you quickly move through the ladder in a diagonal 2 foot in 1 foot out pattern", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "plyometric,cardio/locomotion", + "equipment_required": "Agility Ladder", + "muscle_groups": "calves,hip flexor", + "synonyms": "" + }, + { + "id": 351, + "muscles": [ + { + "id": 7318, + "created_at": "2023-06-14T17:05:39.834818Z", + "updated_at": "2023-06-14T17:05:39.835196Z", + "exercise": 351, + "muscle": 22 + }, + { + "id": 7319, + "created_at": "2023-06-14T17:05:39.835868Z", + "updated_at": "2023-06-14T17:05:39.836274Z", + "exercise": 351, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 966, + "created_at": "2023-06-13T02:28:04.323152Z", + "updated_at": "2023-06-13T02:28:04.323566Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Agility_Ladder_-_Diagonal_Shuffle_(2_In_2_Out).m4a", + "video_url": "/media/exercise_videos/Agility_Ladder_-_Diagonal_Shuffle_(2_In_2_Out).mp4", + "created_at": "2023-06-11T22:50:18.954041Z", + "updated_at": "2023-06-11T22:50:18.954048Z", + "name": "Agility Ladder - Diagonal Shuffle (2 In 2 Out)", + "description": "In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. 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Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in an in-in out-out pattern", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "plyometric,cardio/locomotion", + "equipment_required": "Agility Ladder", + "muscle_groups": "calves,hip flexor", + "synonyms": "" + }, + { + "id": 985, + "muscles": [ + { + "id": 7326, + "created_at": "2023-06-14T17:05:39.843459Z", + "updated_at": "2023-06-14T17:05:39.843817Z", + "exercise": 985, + "muscle": 22 + }, + { + "id": 7327, + "created_at": "2023-06-14T17:05:39.844398Z", + "updated_at": "2023-06-14T17:05:39.844750Z", + "exercise": 985, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Agility_Run.m4a", + "video_url": "/media/exercise_videos/Agility_Run.mp4", + "created_at": "2023-06-11T22:50:19.194575Z", + "updated_at": "2023-06-11T22:50:19.194582Z", + "name": "Agility Run", + "description": "Start in an athletic position,, push the ground away as you accelerate towards your target,, when you get to your target, plant your legs and turn around,, sprint back to the start.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "cardio/locomotion", + "equipment_required": "", + "muscle_groups": "calves,glutes", + "synonyms": "" + }, + { + "id": 573, + "muscles": [ + { + "id": 7328, + "created_at": "2023-06-14T17:05:39.845386Z", + "updated_at": "2023-06-14T17:05:39.845743Z", + "exercise": 573, + "muscle": 6 + }, + { + "id": 7329, + "created_at": "2023-06-14T17:05:39.846680Z", + "updated_at": "2023-06-14T17:05:39.847565Z", + "exercise": 573, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Airplanes.m4a", + "video_url": "/media/exercise_videos/Airplanes.mp4", + "created_at": "2023-06-11T22:50:19.041901Z", + "updated_at": "2023-06-11T22:50:19.041908Z", + "name": "Airplanes", + "description": "Pivot from the hip of your left leg. 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Go to parallel and then pull back up.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "balance,lower pull - hip hinge", + "equipment_required": "", + "muscle_groups": "hamstrings,glutes", + "synonyms": "SL RDL,Single Leg Romanian Deadlift" + }, + { + "id": 864, + "muscles": [ + { + "id": 7330, + "created_at": "2023-06-14T17:05:39.848895Z", + "updated_at": "2023-06-14T17:05:39.849475Z", + "exercise": 864, + "muscle": 6 + }, + { + "id": 7331, + "created_at": "2023-06-14T17:05:39.850218Z", + "updated_at": "2023-06-14T17:05:39.850584Z", + "exercise": 864, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Airplanes.m4a", + "video_url": "/media/exercise_videos/Airplanes.mp4", + "created_at": "2023-06-11T22:50:19.151557Z", + "updated_at": "2023-06-11T22:50:19.151563Z", + "name": "Airplanes", + "description": "Pivot from the hip of your right leg. As you see-saw down, keep your upper body and left leg moving as one piece. Go to parallel and then pull back up.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "balance,lower pull - hip hinge", + "equipment_required": "", + "muscle_groups": "hamstrings,glutes", + "synonyms": "SL RDL,Single Leg Romanian Deadlift" + }, + { + "id": 567, + "muscles": [ + { + "id": 7332, + "created_at": "2023-06-14T17:05:39.851223Z", + "updated_at": "2023-06-14T17:05:39.851626Z", + "exercise": 567, + "muscle": 1 + }, + { + "id": 7333, + "created_at": "2023-06-14T17:05:39.852321Z", + "updated_at": "2023-06-14T17:05:39.852690Z", + "exercise": 567, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 970, + "created_at": "2023-06-13T02:28:04.328299Z", + "updated_at": "2023-06-13T02:28:04.328819Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Arnold_Press.m4a", + "video_url": "/media/exercise_videos/Alternating_Arnold_Press.mp4", + "created_at": "2023-06-11T22:50:19.039564Z", + "updated_at": "2023-06-11T22:50:19.039571Z", + "name": "Alternating Arnold Press", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids,triceps", + "synonyms": "" + }, + { + "id": 386, + "muscles": [ + { + "id": 7334, + "created_at": "2023-06-14T17:05:39.853332Z", + "updated_at": "2023-06-14T17:05:39.853782Z", + "exercise": 386, + "muscle": 5 + }, + { + "id": 7335, + "created_at": "2023-06-14T17:05:39.854620Z", + "updated_at": "2023-06-14T17:05:39.855046Z", + "exercise": 386, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 971, + "created_at": "2023-06-13T02:28:04.329656Z", + "updated_at": "2023-06-13T02:28:04.330132Z", + "category": null, + "name": null + }, + { + "id": 972, + "created_at": "2023-06-13T02:28:04.330976Z", + "updated_at": "2023-06-13T02:28:04.331421Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Barbell_Forward_Lunge.m4a", + "video_url": "/media/exercise_videos/Alternating_Barbell_Forward_Lunge.mp4", + "created_at": "2023-06-11T22:50:18.968007Z", + "updated_at": "2023-06-11T22:50:18.968014Z", + "name": "Alternating Barbell Forward Lunge", + "description": "Standing tall with a barbell across your upper back, take a big step forward. Drop down until your back knee is just above the ground. Drive your front foot into the ground to push yourself back up to the starting position. Repeat with the opposite leg", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,ankle,hip,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell,Plates", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 96, + "muscles": [ + { + "id": 7336, + "created_at": "2023-06-14T17:05:39.855775Z", + "updated_at": "2023-06-14T17:05:39.856153Z", + "exercise": 96, + "muscle": 4 + }, + { + "id": 7337, + "created_at": "2023-06-14T17:05:39.856809Z", + "updated_at": "2023-06-14T17:05:39.857150Z", + "exercise": 96, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 973, + "created_at": "2023-06-13T02:28:04.332331Z", + "updated_at": "2023-06-13T02:28:04.332815Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Barbell_Reverse_Lunge.m4a", + "video_url": "/media/exercise_videos/Alternating_Barbell_Reverse_Lunge.mp4", + "created_at": "2023-06-11T22:50:18.845531Z", + "updated_at": "2023-06-11T22:50:18.845540Z", + "name": "Alternating Barbell Reverse Lunge", + "description": "Standing tall with a barbell across your upper back, take a big step backward. Drop down until your back knee is just above the ground. Drive your front foot into the ground to push yourself back up to the starting position. Repeat with the opposite leg", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,shoulder,hip,knee,thoracic spine", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 1060, + "muscles": [ + { + "id": 7338, + "created_at": "2023-06-14T17:05:39.857754Z", + "updated_at": "2023-06-14T17:05:39.858171Z", + "exercise": 1060, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 974, + "created_at": "2023-06-13T02:28:04.333726Z", + "updated_at": "2023-06-13T02:28:04.334226Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Bicep_Curls.m4a", + "video_url": "/media/exercise_videos/Alternating_Bicep_Curls.mp4", + "created_at": "2023-06-11T22:50:19.221454Z", + "updated_at": "2023-06-11T22:50:19.221460Z", + "name": "Alternating Bicep Curls", + "description": "Stand with your feet shoulder width apart,,, hands at your sides,, and palms facing forwards. Bend at the elbow,,, lifting the dumbbell up a few inches from your shoulder", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "biceps", + "synonyms": "" + }, + { + "id": 102, + "muscles": [ + { + "id": 7339, + "created_at": "2023-06-14T17:05:39.858874Z", + "updated_at": "2023-06-14T17:05:39.859234Z", + "exercise": 102, + "muscle": 4 + }, + { + "id": 7340, + "created_at": "2023-06-14T17:05:39.859857Z", + "updated_at": "2023-06-14T17:05:39.860281Z", + "exercise": 102, + "muscle": 6 + }, + { + "id": 7341, + "created_at": "2023-06-14T17:05:39.860935Z", + "updated_at": "2023-06-14T17:05:39.861268Z", + "exercise": 102, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 975, + "created_at": "2023-06-13T02:28:04.335023Z", + "updated_at": "2023-06-13T02:28:04.335551Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Bodyweight_Step-Up.m4a", + "video_url": "/media/exercise_videos/Alternating_Bodyweight_Step-Up.mp4", + "created_at": "2023-06-11T22:50:18.848444Z", + "updated_at": "2023-06-11T22:50:18.848453Z", + "name": "Alternating Bodyweight Step-Up", + "description": "Stand tall and step one foot onto the box. Drive your foot into the box to stand all the way up. Step back off the box under control. Repeat with the opposite leg", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "glutes,hamstrings,quads", + "synonyms": "" + }, + { + "id": 676, + "muscles": [ + { + "id": 7342, + "created_at": "2023-06-14T17:05:39.861910Z", + "updated_at": "2023-06-14T17:05:39.862297Z", + "exercise": 676, + "muscle": 10 + }, + { + "id": 7343, + "created_at": "2023-06-14T17:05:39.863042Z", + "updated_at": "2023-06-14T17:05:39.863500Z", + "exercise": 676, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 976, + "created_at": "2023-06-13T02:28:04.336350Z", + "updated_at": "2023-06-13T02:28:04.336778Z", + "category": null, + "name": null + }, + { + "id": 977, + "created_at": "2023-06-13T02:28:04.337537Z", + "updated_at": "2023-06-13T02:28:04.337939Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Cable_Split_Pulldown.m4a", + "video_url": "/media/exercise_videos/Alternating_Cable_Split_Pulldown.mp4", + "created_at": "2023-06-11T22:50:19.081990Z", + "updated_at": "2023-06-11T22:50:19.081996Z", + "name": "Alternating Cable Split Pulldown", + "description": "Start in a half-kneeling position with cables set high and a handle in each hand.. Draw one arm back,, bringing your elbow just past your ribs.. Return under control and repeat on the other side.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,elbow,knee,shoulder,wrist", + "movement_patterns": "upper pull", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "lats,middle back", + "synonyms": "" + }, + { + "id": 403, + "muscles": [ + { + "id": 7344, + "created_at": "2023-06-14T17:05:39.864316Z", + "updated_at": "2023-06-14T17:05:39.864775Z", + "exercise": 403, + "muscle": 4 + }, + { + "id": 7345, + "created_at": "2023-06-14T17:05:39.865470Z", + "updated_at": "2023-06-14T17:05:39.865825Z", + "exercise": 403, + "muscle": 5 + }, + { + "id": 7346, + "created_at": "2023-06-14T17:05:39.866529Z", + "updated_at": "2023-06-14T17:05:39.866976Z", + "exercise": 403, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 978, + "created_at": "2023-06-13T02:28:04.338639Z", + "updated_at": "2023-06-13T02:28:04.339071Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Crossback_Lunge_with_Bicep_Curl.m4a", + "video_url": "/media/exercise_videos/Alternating_Crossback_Lunge_with_Bicep_Curl.mp4", + "created_at": "2023-06-11T22:50:18.974685Z", + "updated_at": "2023-06-11T22:50:18.974692Z", + "name": "Alternating Crossback Lunge with Bicep Curl", + "description": "Stand with dumbbells at your sides. Step your leg back and across your body. Drop down into a lunge while curling the dumbbells up to your shoulders. Drive your front foot into the ground to stand back up into the starting position. Repeat with the opposite leg.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,elbow,shoulder,wrist", + "movement_patterns": "lower push,lower push - lunge,arms", + "equipment_required": "Dumbbell", + "muscle_groups": "glutes,quads,biceps", + "synonyms": "" + }, + { + "id": 988, + "muscles": [ + { + "id": 7347, + "created_at": "2023-06-14T17:05:39.867713Z", + "updated_at": "2023-06-14T17:05:39.868161Z", + "exercise": 988, + "muscle": 20 + }, + { + "id": 7348, + "created_at": "2023-06-14T17:05:39.868892Z", + "updated_at": "2023-06-14T17:05:39.869475Z", + "exercise": 988, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 979, + "created_at": "2023-06-13T02:28:04.339903Z", + "updated_at": "2023-06-13T02:28:04.340375Z", + "category": null, + "name": null + }, + { + "id": 980, + "created_at": "2023-06-13T02:28:04.341122Z", + "updated_at": "2023-06-13T02:28:04.341534Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Dumbbell_Chest_Press.m4a", + "video_url": "/media/exercise_videos/Alternating_Dumbbell_Chest_Press.mp4", + "created_at": "2023-06-11T22:50:19.195661Z", + "updated_at": "2023-06-11T22:50:19.195668Z", + "name": "Alternating Dumbbell Chest Press", + "description": "Lay down on the bench with a dumbbell in each hand. Start with your arms fully extended to the sky. Lower one dumbbell towards your chest with the other extended. Bring it back up and repeat with the other side", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 541, + "muscles": [ + { + "id": 7349, + "created_at": "2023-06-14T17:05:39.870150Z", + "updated_at": "2023-06-14T17:05:39.870521Z", + "exercise": 541, + "muscle": 20 + }, + { + "id": 7350, + "created_at": "2023-06-14T17:05:39.871272Z", + "updated_at": "2023-06-14T17:05:39.871794Z", + "exercise": 541, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 981, + "created_at": "2023-06-13T02:28:04.342242Z", + "updated_at": "2023-06-13T02:28:04.342722Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Dumbbell_Floor_Press.m4a", + "video_url": "/media/exercise_videos/Alternating_Dumbbell_Floor_Press.mp4", + "created_at": "2023-06-11T22:50:19.029014Z", + "updated_at": "2023-06-11T22:50:19.029022Z", + "name": "Alternating Dumbbell Floor Press", + "description": "Lie on your back, knees bent and feet on the floor. Holding the dumbbells extended straight up, slowly lower one side, bringing your elbow to the floor. Press the dumbbell back up and repeat with your other arm", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 627, + "muscles": [ + { + "id": 7351, + "created_at": "2023-06-14T17:05:39.872543Z", + "updated_at": "2023-06-14T17:05:39.872936Z", + "exercise": 627, + "muscle": 20 + }, + { + "id": 7352, + "created_at": "2023-06-14T17:05:39.873546Z", + "updated_at": "2023-06-14T17:05:39.873946Z", + "exercise": 627, + "muscle": 1 + }, + { + "id": 7353, + "created_at": "2023-06-14T17:05:39.874627Z", + "updated_at": "2023-06-14T17:05:39.875016Z", + "exercise": 627, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 982, + "created_at": "2023-06-13T02:28:04.343487Z", + "updated_at": "2023-06-13T02:28:04.343854Z", + "category": null, + "name": null + }, + { + "id": 983, + "created_at": "2023-06-13T02:28:04.344510Z", + "updated_at": "2023-06-13T02:28:04.344998Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Dumbbell_Incline_Bench_Press.m4a", + "video_url": "/media/exercise_videos/Alternating_Dumbbell_Incline_Bench_Press.mp4", + "created_at": "2023-06-11T22:50:19.062987Z", + "updated_at": "2023-06-11T22:50:19.062994Z", + "name": "Alternating Dumbbell Incline Bench Press", + "description": "With a bench on an incline, grab two dumbbells and lay back. With palms forward press both weights up. Lower one dumbbell while keeping the other arm extended. Finish the rep with one arm and then alternate to the other", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "chest,deltoids,triceps", + "synonyms": null + }, + { + "id": 730, + "muscles": [ + { + "id": 7354, + "created_at": "2023-06-14T17:05:39.875711Z", + "updated_at": "2023-06-14T17:05:39.876073Z", + "exercise": 730, + "muscle": 13 + }, + { + "id": 7355, + "created_at": "2023-06-14T17:05:39.876697Z", + "updated_at": "2023-06-14T17:05:39.877118Z", + "exercise": 730, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 984, + "created_at": "2023-06-13T02:28:04.345880Z", + "updated_at": "2023-06-13T02:28:04.346418Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Dumbbell_Rows.m4a", + "video_url": "/media/exercise_videos/Alternating_Dumbbell_Rows.mp4", + "created_at": "2023-06-11T22:50:19.103180Z", + "updated_at": "2023-06-11T22:50:19.103187Z", + "name": "Alternating Dumbbell Rows", + "description": "Start with your knees bent in a half squat. Bend at the waist keeping your back straight. Let the dumbbells in each hand hang. Slowly pull one side up, slowly lower and repeat on the opposite side", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,thoracic spine,hip,shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 434, + "muscles": [ + { + "id": 7356, + "created_at": "2023-06-14T17:05:39.877773Z", + "updated_at": "2023-06-14T17:05:39.878188Z", + "exercise": 434, + "muscle": 5 + }, + { + "id": 7357, + "created_at": "2023-06-14T17:05:39.879020Z", + "updated_at": "2023-06-14T17:05:39.879423Z", + "exercise": 434, + "muscle": 6 + }, + { + "id": 7358, + "created_at": "2023-06-14T17:05:39.880203Z", + "updated_at": "2023-06-14T17:05:39.880740Z", + "exercise": 434, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 985, + "created_at": "2023-06-13T02:28:04.347175Z", + "updated_at": "2023-06-13T02:28:04.347638Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Dumbbell_Split_Jump.m4a", + "video_url": "/media/exercise_videos/Alternating_Dumbbell_Split_Jump.mp4", + "created_at": "2023-06-11T22:50:18.986978Z", + "updated_at": "2023-06-11T22:50:18.986985Z", + "name": "Alternating Dumbbell Split Jump", + "description": "Start in a split squat position, one leg forward and one leg back, holding dumbbells at your side. Squat down then explode up off the ground. Quickly switch the position of your forward and back legs while in the air. Land softly in a split squat with the opposite leg forward and repeat ", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "plyometric,lower push,lower push - lunge", + "equipment_required": "Dumbbell", + "muscle_groups": "quads,hamstrings,glutes", + "synonyms": "" + }, + { + "id": 352, + "muscles": [ + { + "id": 7359, + "created_at": "2023-06-14T17:05:39.881882Z", + "updated_at": "2023-06-14T17:05:39.883329Z", + "exercise": 352, + "muscle": 1 + }, + { + "id": 7360, + "created_at": "2023-06-14T17:05:39.884264Z", + "updated_at": "2023-06-14T17:05:39.884663Z", + "exercise": 352, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 986, + "created_at": "2023-06-13T02:28:04.348378Z", + "updated_at": "2023-06-13T02:28:04.348765Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Dumbbell_Z_Press.m4a", + "video_url": "/media/exercise_videos/Alternating_Dumbbell_Z_Press.mp4", + "created_at": "2023-06-11T22:50:18.954566Z", + "updated_at": "2023-06-11T22:50:18.954574Z", + "name": "Alternating Dumbbell Z Press", + "description": "Sit on the floor with legs straight and upper body tall. Begin by holding the dumbbells up at the front of your shoulders. Press one dumbbell straight up overhead then control back down to the starting position. Repeat with the opposite arm.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,thoracic spine", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids,core", + "synonyms": "" + }, + { + "id": 412, + "muscles": [ + { + "id": 7361, + "created_at": "2023-06-14T17:05:39.885314Z", + "updated_at": "2023-06-14T17:05:39.885675Z", + "exercise": 412, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 987, + "created_at": "2023-06-13T02:28:04.349487Z", + "updated_at": "2023-06-13T02:28:04.349930Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_High_Kneeling_Dumbbell_Overhead_Press.m4a", + "video_url": "/media/exercise_videos/Alternating_High_Kneeling_Dumbbell_Overhead_Press.mp4", + "created_at": "2023-06-11T22:50:18.978225Z", + "updated_at": "2023-06-11T22:50:18.978232Z", + "name": "Alternating High Kneeling Dumbbell Overhead Press", + "description": "Start with your left knee down, holding dumbbells with a neutral grip at your shoulders. Press one dumbbell straight up overhead then control back down to the starting position. Repeat with the opposite arm.", + "side": "right_leg", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,elbow,shoulder,ankle,knee,hip", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 554, + "muscles": [ + { + "id": 7362, + "created_at": "2023-06-14T17:05:39.886293Z", + "updated_at": "2023-06-14T17:05:39.886653Z", + "exercise": 554, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 988, + "created_at": "2023-06-13T02:28:04.350670Z", + "updated_at": "2023-06-13T02:28:04.351071Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_High_Kneeling_Dumbbell_Overhead_Press.m4a", + "video_url": "/media/exercise_videos/Alternating_High_Kneeling_Dumbbell_Overhead_Press.mp4", + "created_at": "2023-06-11T22:50:19.034365Z", + "updated_at": "2023-06-11T22:50:19.034372Z", + "name": "Alternating High Kneeling Dumbbell Overhead Press", + "description": "Start with your left knee down, holding dumbbells with a neutral grip at your shoulders. Press one dumbbell straight up overhead then control back down to the starting position. Repeat with the opposite arm.", + "side": "left_leg", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,wrist,elbow", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 763, + "muscles": [ + { + "id": 7363, + "created_at": "2023-06-14T17:05:39.887307Z", + "updated_at": "2023-06-14T17:05:39.887729Z", + "exercise": 763, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Alternating_Knees.m4a", + "video_url": "/media/exercise_videos/Alternating_Knees.mp4", + "created_at": "2023-06-11T22:50:19.115127Z", + "updated_at": "2023-06-11T22:50:19.115134Z", + "name": "Alternating Knees", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "combat", + "equipment_required": "", + "muscle_groups": "hip flexor", + "synonyms": null + }, + { + "id": 365, + "muscles": [ + { + "id": 7364, + "created_at": "2023-06-14T17:05:39.888493Z", + "updated_at": "2023-06-14T17:05:39.888899Z", + "exercise": 365, + "muscle": 4 + }, + { + "id": 7365, + "created_at": "2023-06-14T17:05:39.889679Z", + "updated_at": "2023-06-14T17:05:39.890115Z", + "exercise": 365, + "muscle": 5 + }, + { + "id": 7366, + "created_at": "2023-06-14T17:05:39.890736Z", + "updated_at": "2023-06-14T17:05:39.891074Z", + "exercise": 365, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 989, + "created_at": "2023-06-13T02:28:04.351731Z", + "updated_at": "2023-06-13T02:28:04.353181Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Lateral_Lunge_to_Bicep_Curl.m4a", + "video_url": "/media/exercise_videos/Alternating_Lateral_Lunge_to_Bicep_Curl.mp4", + "created_at": "2023-06-11T22:50:18.959715Z", + "updated_at": "2023-06-11T22:50:18.959722Z", + "name": "Alternating Lateral Lunge to Bicep Curl", + "description": "Holding dumbbells at your sides, take a big step out to the side. Reach your hips down and back while you curl the dumbbells up to your shoulders. Drive your foot into the ground to stand back up to the starting position, and repeat on the other side.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,elbow,wrist", + "movement_patterns": "lower push,lower push - lunge,arms", + "equipment_required": "Dumbbell", + "muscle_groups": "glutes,quads,biceps", + "synonyms": "" + }, + { + "id": 696, + "muscles": [ + { + "id": 7367, + "created_at": "2023-06-14T17:05:39.891675Z", + "updated_at": "2023-06-14T17:05:39.892033Z", + "exercise": 696, + "muscle": 2 + }, + { + "id": 7368, + "created_at": "2023-06-14T17:05:39.892625Z", + "updated_at": "2023-06-14T17:05:39.892954Z", + "exercise": 696, + "muscle": 3 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Alternating_Low_Plank_to_Side_Plank.m4a", + "video_url": "/media/exercise_videos/Alternating_Low_Plank_to_Side_Plank.mp4", + "created_at": "2023-06-11T22:50:19.090124Z", + "updated_at": "2023-06-11T22:50:19.090131Z", + "name": "Alternating Low Plank to Side Plank", + "description": "Start in a low plank position. Rotate into a side plank and pause briefly. Return back to a low plank under control then rotate into a side plank on the opposite side", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,shoulder", + "movement_patterns": "core,core - anti-extension,core - anti-lateral flexion,core - rotational", + "equipment_required": "", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 362, + "muscles": [ + { + "id": 7369, + "created_at": "2023-06-14T17:05:39.893639Z", + "updated_at": "2023-06-14T17:05:39.894089Z", + "exercise": 362, + "muscle": 4 + }, + { + "id": 7370, + "created_at": "2023-06-14T17:05:39.894685Z", + "updated_at": "2023-06-14T17:05:39.895107Z", + "exercise": 362, + "muscle": 5 + }, + { + "id": 7371, + "created_at": "2023-06-14T17:05:39.895853Z", + "updated_at": "2023-06-14T17:05:39.896308Z", + "exercise": 362, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 990, + "created_at": "2023-06-13T02:28:04.353931Z", + "updated_at": "2023-06-13T02:28:04.354364Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Reverse_Lunge_to_Bicep_Curl.m4a", + "video_url": "/media/exercise_videos/Alternating_Reverse_Lunge_to_Bicep_Curl.mp4", + "created_at": "2023-06-11T22:50:18.958578Z", + "updated_at": "2023-06-11T22:50:18.958585Z", + "name": "Alternating Reverse Lunge to Bicep Curl", + "description": "Standing tall with dumbbells at your sides, take a big step backward. Drop down until your back knee is just above the ground. Drive your front foot into the ground to push yourself back up to standing as you curl the dumbbells up to your shoulders. Repeat with the opposite leg", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,shoulder,wrist", + "movement_patterns": "lower push,lower push - lunge,arms", + "equipment_required": "Dumbbell", + "muscle_groups": "glutes,quads,biceps", + "synonyms": "" + }, + { + "id": 959, + "muscles": [ + { + "id": 7372, + "created_at": "2023-06-14T17:05:39.897012Z", + "updated_at": "2023-06-14T17:05:39.897412Z", + "exercise": 959, + "muscle": 5 + }, + { + "id": 7373, + "created_at": "2023-06-14T17:05:39.898097Z", + "updated_at": "2023-06-14T17:05:39.898466Z", + "exercise": 959, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Alternating_Split_Jumps.m4a", + "video_url": "/media/exercise_videos/Alternating_Split_Jumps.mp4", + "created_at": "2023-06-11T22:50:19.185333Z", + "updated_at": "2023-06-11T22:50:19.185339Z", + "name": "Alternating Split Jumps", + "description": "In a lunge stance, jump up, switch legs in mid-air, and then land back in a lunge.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 223, + "muscles": [ + { + "id": 7374, + "created_at": "2023-06-14T17:05:39.899110Z", + "updated_at": "2023-06-14T17:05:39.899593Z", + "exercise": 223, + "muscle": 20 + }, + { + "id": 7375, + "created_at": "2023-06-14T17:05:39.900271Z", + "updated_at": "2023-06-14T17:05:39.900642Z", + "exercise": 223, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 991, + "created_at": "2023-06-13T02:28:04.355025Z", + "updated_at": "2023-06-13T02:28:04.355384Z", + "category": null, + "name": null + }, + { + "id": 992, + "created_at": "2023-06-13T02:28:04.356028Z", + "updated_at": "2023-06-13T02:28:04.356375Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Alternating_Step-Through_Med_Ball_Chest_Pass.m4a", + "video_url": "/media/exercise_videos/Alternating_Step-Through_Med_Ball_Chest_Pass.mp4", + "created_at": "2023-06-11T22:50:18.901725Z", + "updated_at": "2023-06-11T22:50:18.901732Z", + "name": "Alternating Step-Through Med Ball Chest Pass", + "description": "Start with your body positioned three feet away from the wall. Keep your toes pointed straight ahead and a soft bend in your knees. Step forward with one leg as you pass the ball directly from your chest to the wall. Catch the ball off the wall as you return to the starting position. Repeat with the opposite leg stepping forward.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,shoulder,elbow,wrist", + "movement_patterns": "plyometric,upper push,upper push - horizontal", + "equipment_required": "Medicine Ball,Wall", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 511, + "muscles": [ + { + "id": 7376, + "created_at": "2023-06-14T17:05:39.901251Z", + "updated_at": "2023-06-14T17:05:39.901597Z", + "exercise": 511, + "muscle": 19 + }, + { + "id": 7377, + "created_at": "2023-06-14T17:05:39.902189Z", + "updated_at": "2023-06-14T17:05:39.902538Z", + "exercise": 511, + "muscle": 13 + }, + { + "id": 7378, + "created_at": "2023-06-14T17:05:39.903135Z", + "updated_at": "2023-06-14T17:05:39.903481Z", + "exercise": 511, + "muscle": 2 + }, + { + "id": 7379, + "created_at": "2023-06-14T17:05:39.904209Z", + "updated_at": "2023-06-14T17:05:39.904620Z", + "exercise": 511, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Alternating_Superman.m4a", + "video_url": "/media/exercise_videos/Alternating_Superman.mp4", + "created_at": "2023-06-11T22:50:19.017117Z", + "updated_at": "2023-06-11T22:50:19.017124Z", + "name": "Alternating Superman", + "description": "Lie face down with your arms stretched out above your head. Lift your right arm and left leg off the ground as high as you can and hold briefly. Return to the starting position then repeat with your left arm and right leg.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,lumbar spine,thoracic spine,hip", + "movement_patterns": "core", + "equipment_required": "", + "muscle_groups": "lower back,middle back,core,glutes", + "synonyms": "" + }, + { + "id": 621, + "muscles": [ + { + "id": 7380, + "created_at": "2023-06-14T17:05:39.905352Z", + "updated_at": "2023-06-14T17:05:39.905962Z", + "exercise": 621, + "muscle": 2 + }, + { + "id": 7381, + "created_at": "2023-06-14T17:05:39.906758Z", + "updated_at": "2023-06-14T17:05:39.907236Z", + "exercise": 621, + "muscle": 16 + }, + { + "id": 7382, + "created_at": "2023-06-14T17:05:39.907996Z", + "updated_at": "2023-06-14T17:05:39.908440Z", + "exercise": 621, + "muscle": 3 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Alternating_V-Up.m4a", + "video_url": "/media/exercise_videos/Alternating_V-Up.mp4", + "created_at": "2023-06-11T22:50:19.060637Z", + "updated_at": "2023-06-11T22:50:19.060645Z", + "name": "Alternating V-Up", + "description": "Lie on your back with your arms and legs extended and lifted off the floor. Raise one leg up straight then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg. 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Perform a chin up, bringing your head above your hands.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder,thoracic spine", + "movement_patterns": "machine,upper pull,upper pull - vertical", + "equipment_required": "Assisted Chin up / Dips Machine", + "muscle_groups": "lats,upper back,middle back", + "synonyms": "" + }, + { + "id": 375, + "muscles": [ + { + "id": 7399, + "created_at": "2023-06-14T17:05:39.931585Z", + "updated_at": "2023-06-14T17:05:39.932166Z", + "exercise": 375, + "muscle": 20 + }, + { + "id": 7400, + "created_at": "2023-06-14T17:05:39.933003Z", + "updated_at": "2023-06-14T17:05:39.933448Z", + "exercise": 375, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 997, + "created_at": "2023-06-13T02:28:04.361265Z", + "updated_at": "2023-06-13T02:28:04.361652Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Assisted_Dips.m4a", + "video_url": "/media/exercise_videos/Assisted_Dips.mp4", + "created_at": "2023-06-11T22:50:18.963777Z", + "updated_at": "2023-06-11T22:50:18.963785Z", + "name": "Assisted Dips", + "description": "Rest your knees on the pad. Keep good posture while you perform a dip.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "machine,upper push,upper push - horizontal", + "equipment_required": "Assisted Chin up / Dips Machine", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 372, + "muscles": [ + { + "id": 7401, + "created_at": "2023-06-14T17:05:39.934140Z", + "updated_at": "2023-06-14T17:05:39.934540Z", + "exercise": 372, + "muscle": 9 + }, + { + "id": 7402, + "created_at": "2023-06-14T17:05:39.935176Z", + "updated_at": "2023-06-14T17:05:39.935580Z", + "exercise": 372, + "muscle": 10 + }, + { + "id": 7403, + "created_at": "2023-06-14T17:05:39.936226Z", + "updated_at": "2023-06-14T17:05:39.936651Z", + "exercise": 372, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 998, + "created_at": "2023-06-13T02:28:04.362348Z", + "updated_at": "2023-06-13T02:28:04.362792Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Assisted_Pull_Up.m4a", + "video_url": "/media/exercise_videos/Assisted_Pull_Up.mp4", + "created_at": "2023-06-11T22:50:18.962548Z", + "updated_at": "2023-06-11T22:50:18.962555Z", + "name": "Assisted Pull Up", + "description": "Rest your feet or knees on the pad. Perform a pull up, bringing your head above your hands.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,thoracic spine", + "movement_patterns": "machine,upper pull,upper pull - vertical", + "equipment_required": "Assisted Chin up / Dips Machine", + "muscle_groups": "upper back,lats,middle back", + "synonyms": "" + }, + { + "id": 131, + "muscles": [ + { + "id": 7404, + "created_at": "2023-06-14T17:05:39.937453Z", + "updated_at": "2023-06-14T17:05:39.937887Z", + "exercise": 131, + "muscle": 26 + }, + { + "id": 7405, + "created_at": "2023-06-14T17:05:39.938668Z", + "updated_at": "2023-06-14T17:05:39.939131Z", + "exercise": 131, + "muscle": 31 + }, + { + "id": 7406, + "created_at": "2023-06-14T17:05:39.939792Z", + "updated_at": "2023-06-14T17:05:39.940209Z", + "exercise": 131, + "muscle": 21 + } + ], + "equipment": [ + { + "id": 999, + "created_at": "2023-06-13T02:28:04.363562Z", + "updated_at": "2023-06-13T02:28:04.363935Z", + "category": null, + "name": null + }, + { + "id": 1000, + "created_at": "2023-06-13T02:28:04.364581Z", + "updated_at": "2023-06-13T02:28:04.364954Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Assisted_Pull-Ups.m4a", + "video_url": "/media/exercise_videos/Assisted_Pull-Ups.mp4", + "created_at": "2023-06-11T22:50:18.861999Z", + "updated_at": "2023-06-11T22:50:18.862007Z", + "name": "Assisted Pull-Ups", + "description": "If using a superband, put one knee in the loop, otherwise step on the assistance lever. Pull your chest up to the bar and lower back under control. Try to keep your body in a straight line", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "", + "movement_patterns": "Upper Pull", + "equipment_required": "Pull-Up Bar,Resistance Band", + "muscle_groups": "Lats,Biceps,Shoulders", + "synonyms": "" + }, + { + "id": 381, + "muscles": [ + { + "id": 7407, + "created_at": "2023-06-14T17:05:39.940947Z", + "updated_at": "2023-06-14T17:05:39.941395Z", + "exercise": 381, + "muscle": 15 + }, + { + "id": 7408, + "created_at": "2023-06-14T17:05:39.942090Z", + "updated_at": "2023-06-14T17:05:39.942525Z", + "exercise": 381, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1001, + "created_at": "2023-06-13T02:28:04.365620Z", + "updated_at": "2023-06-13T02:28:04.366058Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Assisted_Scaption_with_Dowel.m4a", + "video_url": "/media/exercise_videos/Assisted_Scaption_with_Dowel.mp4", + "created_at": "2023-06-11T22:50:18.966092Z", + "updated_at": "2023-06-11T22:50:18.966099Z", + "name": "Assisted Scaption with Dowel", + "description": "While holding a dowel palm face up on the left side and palm face down on the right side, slowly push the dowel up with your right side so that your left arm raises ", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,thoracic spine", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Dowel", + "muscle_groups": "rotator cuff,upper back", + "synonyms": "" + }, + { + "id": 489, + "muscles": [ + { + "id": 7409, + "created_at": "2023-06-14T17:05:39.943222Z", + "updated_at": "2023-06-14T17:05:39.943626Z", + "exercise": 489, + "muscle": 15 + }, + { + "id": 7410, + "created_at": "2023-06-14T17:05:39.944467Z", + "updated_at": "2023-06-14T17:05:39.944976Z", + "exercise": 489, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1002, + "created_at": "2023-06-13T02:28:04.366724Z", + "updated_at": "2023-06-13T02:28:04.367233Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Assisted_Scaption_with_Dowel.m4a", + "video_url": "/media/exercise_videos/Assisted_Scaption_with_Dowel.mp4", + "created_at": "2023-06-11T22:50:19.008524Z", + "updated_at": "2023-06-11T22:50:19.008531Z", + "name": "Assisted Scaption with Dowel", + "description": "While holding a dowel palm face up on the left side and palm face down on the right side, slowly push the dowel up with your right side so that your left arm raises ", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,thoracic spine", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Dowel", + "muscle_groups": "rotator cuff,upper back", + "synonyms": "" + }, + { + "id": 734, + "muscles": [ + { + "id": 7411, + "created_at": "2023-06-14T17:05:39.946063Z", + "updated_at": "2023-06-14T17:05:39.946757Z", + "exercise": 734, + "muscle": 4 + }, + { + "id": 7412, + "created_at": "2023-06-14T17:05:39.947684Z", + "updated_at": "2023-06-14T17:05:39.948172Z", + "exercise": 734, + "muscle": 5 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Assisted_Single-Leg_Squat.m4a", + "video_url": "/media/exercise_videos/Assisted_Single-Leg_Squat.mp4", + "created_at": "2023-06-11T22:50:19.104629Z", + "updated_at": "2023-06-11T22:50:19.104635Z", + "name": "Assisted Single-Leg Squat", + "description": "Stand in front of a box or bench,, with most of your weight on your right leg,, and your left foot lightly touching the ground.. Reach back, and slowly sit down.. 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Keep your chest up throughout.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee,shoulder,elbow", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads,hamstrings", + "synonyms": "" + }, + { + "id": 954, + "muscles": [ + { + "id": 7434, + "created_at": "2023-06-14T17:05:39.973899Z", + "updated_at": "2023-06-14T17:05:39.974308Z", + "exercise": 954, + "muscle": 4 + }, + { + "id": 7435, + "created_at": "2023-06-14T17:05:39.975012Z", + "updated_at": "2023-06-14T17:05:39.975393Z", + "exercise": 954, + "muscle": 5 + }, + { + "id": 7436, + "created_at": "2023-06-14T17:05:39.976014Z", + "updated_at": "2023-06-14T17:05:39.976361Z", + "exercise": 954, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1016, + "created_at": "2023-06-13T02:28:04.381963Z", + "updated_at": "2023-06-13T02:28:04.382427Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Back_Squat_to_Bench.m4a", + "video_url": "/media/exercise_videos/Barbell_Back_Squat_to_Bench.mp4", + "created_at": "2023-06-11T22:50:19.183553Z", + "updated_at": "2023-06-11T22:50:19.183559Z", + "name": "Barbell Back Squat to Bench", + "description": "With a barbell on your back,, brace your core and stand tall.. Keep your feet just outside of hip width,, as you slowly sit down-and-back to the bench.. Gently touch,, then stand back up.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee,elbow", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads,hamstrings", + "synonyms": "" + }, + { + "id": 1113, + "muscles": [ + { + "id": 7437, + "created_at": "2023-06-14T17:05:39.976974Z", + "updated_at": "2023-06-14T17:05:39.977316Z", + "exercise": 1113, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1017, + "created_at": "2023-06-13T02:28:04.383071Z", + "updated_at": "2023-06-13T02:28:04.383482Z", + "category": null, + "name": null + }, + { + "id": 1018, + "created_at": "2023-06-13T02:28:04.384164Z", + "updated_at": "2023-06-13T02:28:04.384543Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Bench_Hip_Thrust.m4a", + "video_url": "/media/exercise_videos/Barbell_Bench_Hip_Thrust.mp4", + "created_at": "2023-06-11T22:50:19.240539Z", + "updated_at": "2023-06-11T22:50:19.240546Z", + "name": "Barbell Bench Hip Thrust", + "description": "Sit on the ground with your shoulder blades on a bench.. With the bar across to your waist,, drive your heels into the ground to fully extend your hips.. Slowly lower without touching the ground..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Barbell,Bench", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 40, + "muscles": [ + { + "id": 7438, + "created_at": "2023-06-14T17:05:39.977924Z", + "updated_at": "2023-06-14T17:05:39.978289Z", + "exercise": 40, + "muscle": 20 + }, + { + "id": 7439, + "created_at": "2023-06-14T17:05:39.979072Z", + "updated_at": "2023-06-14T17:05:39.979521Z", + "exercise": 40, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1019, + "created_at": "2023-06-13T02:28:04.385136Z", + "updated_at": "2023-06-13T02:28:04.385497Z", + "category": null, + "name": null + }, + { + "id": 1020, + "created_at": "2023-06-13T02:28:04.386145Z", + "updated_at": "2023-06-13T02:28:04.386578Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Bench_Press.m4a", + "video_url": "/media/exercise_videos/Barbell_Bench_Press.mp4", + "created_at": "2023-06-11T22:50:18.815133Z", + "updated_at": "2023-06-11T22:50:18.815142Z", + "name": "Barbell Bench Press", + "description": "Grab the bar slightly wider than shoulder width. Squeeze your shoulder back and press your feet into the ground. Lower the bar under control until it touches your chest and then drive up.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,thoracic spine", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Barbell,Bench", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 431, + "muscles": [ + { + "id": 7440, + "created_at": "2023-06-14T17:05:39.980288Z", + "updated_at": "2023-06-14T17:05:39.980812Z", + "exercise": 431, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 1021, + "created_at": "2023-06-13T02:28:04.387273Z", + "updated_at": "2023-06-13T02:28:04.387661Z", + "category": null, + "name": null + }, + { + "id": 1022, + "created_at": "2023-06-13T02:28:04.388346Z", + "updated_at": "2023-06-13T02:28:04.388744Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Bicep_Curl.m4a", + "video_url": "/media/exercise_videos/Barbell_Bicep_Curl.mp4", + "created_at": "2023-06-11T22:50:18.985682Z", + "updated_at": "2023-06-11T22:50:18.985689Z", + "name": "Barbell Bicep Curl", + "description": "Stand tall holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, curl the bar up to shoulder height. Lower the bar under control until your arms are fully extended", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "arms", + "equipment_required": "Barbell,Plates", + "muscle_groups": "biceps", + "synonyms": "" + }, + { + "id": 1020, + "muscles": [ + { + "id": 7441, + "created_at": "2023-06-14T17:05:39.982001Z", + "updated_at": "2023-06-14T17:05:39.982600Z", + "exercise": 1020, + "muscle": 4 + }, + { + "id": 7442, + "created_at": "2023-06-14T17:05:39.983624Z", + "updated_at": "2023-06-14T17:05:39.984084Z", + "exercise": 1020, + "muscle": 6 + }, + { + "id": 7443, + "created_at": "2023-06-14T17:05:39.984791Z", + "updated_at": "2023-06-14T17:05:39.985169Z", + "exercise": 1020, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1023, + "created_at": "2023-06-13T02:28:04.389392Z", + "updated_at": "2023-06-13T02:28:04.389752Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Clean_Pull.m4a", + "video_url": "/media/exercise_videos/Barbell_Clean_Pull.mp4", + "created_at": "2023-06-11T22:50:19.207124Z", + "updated_at": "2023-06-11T22:50:19.207131Z", + "name": "Barbell Clean Pull", + "description": "Hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips.. Finish through your toes and shrug..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,traps", + "synonyms": "Hang Clean Pull" + }, + { + "id": 443, + "muscles": [ + { + "id": 7444, + "created_at": "2023-06-14T17:05:39.985811Z", + "updated_at": "2023-06-14T17:05:39.986219Z", + "exercise": 443, + "muscle": 20 + }, + { + "id": 7445, + "created_at": "2023-06-14T17:05:39.986868Z", + "updated_at": "2023-06-14T17:05:39.987324Z", + "exercise": 443, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1024, + "created_at": "2023-06-13T02:28:04.390422Z", + "updated_at": "2023-06-13T02:28:04.390822Z", + "category": null, + "name": null + }, + { + "id": 1025, + "created_at": "2023-06-13T02:28:04.391483Z", + "updated_at": "2023-06-13T02:28:04.391843Z", + "category": null, + "name": null + }, + { + "id": 1026, + "created_at": "2023-06-13T02:28:04.392540Z", + "updated_at": "2023-06-13T02:28:04.392912Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Close_Grip_Bench_Press.m4a", + "video_url": "/media/exercise_videos/Barbell_Close_Grip_Bench_Press.mp4", + "created_at": "2023-06-11T22:50:18.990507Z", + "updated_at": "2023-06-11T22:50:18.990514Z", + "name": "Barbell Close Grip Bench Press", + "description": "Establish a strong base by making sure your feet are planted on the floor and your butt, upper back and head are in contact with the bench. Grasp the barbell with hands inside shoulder width.\nLower the bar under control to the sternum while keeping the elbows in towards the body. Forcefully press the barbell off the body using the triceps and chest muscles", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push - horizontal,upper push", + "equipment_required": "Barbell,Plates,Bench", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 54, + "muscles": [ + { + "id": 7446, + "created_at": "2023-06-14T17:05:39.988113Z", + "updated_at": "2023-06-14T17:05:39.988493Z", + "exercise": 54, + "muscle": 4 + }, + { + "id": 7447, + "created_at": "2023-06-14T17:05:39.989178Z", + "updated_at": "2023-06-14T17:05:39.989614Z", + "exercise": 54, + "muscle": 6 + }, + { + "id": 7448, + "created_at": "2023-06-14T17:05:39.990281Z", + "updated_at": "2023-06-14T17:05:39.990721Z", + "exercise": 54, + "muscle": 19 + }, + { + "id": 7449, + "created_at": "2023-06-14T17:05:39.991362Z", + "updated_at": "2023-06-14T17:05:39.991824Z", + "exercise": 54, + "muscle": 13 + }, + { + "id": 7450, + "created_at": "2023-06-14T17:05:39.992485Z", + "updated_at": "2023-06-14T17:05:39.992939Z", + "exercise": 54, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1027, + "created_at": "2023-06-13T02:28:04.393514Z", + "updated_at": "2023-06-13T02:28:04.393910Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Deadlift.m4a", + "video_url": "/media/exercise_videos/Barbell_Deadlift.mp4", + "created_at": "2023-06-11T22:50:18.822943Z", + "updated_at": "2023-06-11T22:50:18.822953Z", + "name": "Barbell Deadlift", + "description": "Grab the bar with your feet hip width apart and under the barbell, bend your knees, drop down keeping your back straight and pull the weight up", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lower back,middle back,upper back", + "synonyms": "" + }, + { + "id": 451, + "muscles": [ + { + "id": 7451, + "created_at": "2023-06-14T17:05:39.993551Z", + "updated_at": "2023-06-14T17:05:39.993954Z", + "exercise": 451, + "muscle": 20 + }, + { + "id": 7452, + "created_at": "2023-06-14T17:05:39.994656Z", + "updated_at": "2023-06-14T17:05:39.995191Z", + "exercise": 451, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1028, + "created_at": "2023-06-13T02:28:04.394565Z", + "updated_at": "2023-06-13T02:28:04.394993Z", + "category": null, + "name": null + }, + { + "id": 1029, + "created_at": "2023-06-13T02:28:04.395872Z", + "updated_at": "2023-06-13T02:28:04.396312Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Floor_Press.m4a", + "video_url": "/media/exercise_videos/Barbell_Floor_Press.mp4", + "created_at": "2023-06-11T22:50:18.993795Z", + "updated_at": "2023-06-11T22:50:18.993802Z", + "name": "Barbell Floor Press", + "description": "Lie on your back, knees bent and feet on the floor. Grasp the barbell with hands just outside shoulder width.\nLower the bar under control until the elbows make contact with the floor. Forcefully press the barbell off the body using the triceps and chest muscles.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,shoulder,elbow", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Barbell,Plates", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 902, + "muscles": [ + { + "id": 7453, + "created_at": "2023-06-14T17:05:39.995894Z", + "updated_at": "2023-06-14T17:05:39.996321Z", + "exercise": 902, + "muscle": 4 + }, + { + "id": 7454, + "created_at": "2023-06-14T17:05:39.996985Z", + "updated_at": "2023-06-14T17:05:39.997349Z", + "exercise": 902, + "muscle": 5 + }, + { + "id": 7455, + "created_at": "2023-06-14T17:05:39.997955Z", + "updated_at": "2023-06-14T17:05:39.998315Z", + "exercise": 902, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1030, + "created_at": "2023-06-13T02:28:04.397059Z", + "updated_at": "2023-06-13T02:28:04.397522Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Front_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Front_Squat.mp4", + "created_at": "2023-06-11T22:50:19.165098Z", + "updated_at": "2023-06-11T22:50:19.165105Z", + "name": "Barbell Front Squat", + "description": "Place the barbell high on your shoulders and let it rest on your fingertips. Starting with your feet just wider than your hips, squat back and down. Drive up to a standing position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,wrist,hip,knee,shoulder,elbow", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads,upper back", + "synonyms": "" + }, + { + "id": 450, + "muscles": [ + { + "id": 7456, + "created_at": "2023-06-14T17:05:39.998984Z", + "updated_at": "2023-06-14T17:05:39.999347Z", + "exercise": 450, + "muscle": 4 + }, + { + "id": 7457, + "created_at": "2023-06-14T17:05:39.999957Z", + "updated_at": "2023-06-14T17:05:40.000400Z", + "exercise": 450, + "muscle": 5 + }, + { + "id": 7458, + "created_at": "2023-06-14T17:05:40.001065Z", + "updated_at": "2023-06-14T17:05:40.001441Z", + "exercise": 450, + "muscle": 1 + }, + { + "id": 7459, + "created_at": "2023-06-14T17:05:40.002102Z", + "updated_at": "2023-06-14T17:05:40.002501Z", + "exercise": 450, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1031, + "created_at": "2023-06-13T02:28:04.398372Z", + "updated_at": "2023-06-13T02:28:04.398825Z", + "category": null, + "name": null + }, + { + "id": 1032, + "created_at": "2023-06-13T02:28:04.399613Z", + "updated_at": "2023-06-13T02:28:04.400017Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Front_Squat_to_Press.m4a", + "video_url": "/media/exercise_videos/Barbell_Front_Squat_to_Press.mp4", + "created_at": "2023-06-11T22:50:18.993348Z", + "updated_at": "2023-06-11T22:50:18.993356Z", + "name": "Barbell Front Squat to Press", + "description": "Stand tall holding the barbell in a front rack position with feet just outside shoulder width. Descend into a full front squat. From the bottom position, explode back up as hard as you can, using your momentum to simultaneously press the bar over your head. Lower the bar back to the front rack position under control", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,shoulder,elbow,wrist", + "movement_patterns": "lower push,lower push - squat,upper push,upper push - vertical", + "equipment_required": "Barbell,Plates", + "muscle_groups": "glutes,quads,deltoids,triceps", + "synonyms": "" + }, + { + "id": 76, + "muscles": [ + { + "id": 7460, + "created_at": "2023-06-14T17:05:40.003147Z", + "updated_at": "2023-06-14T17:05:40.003495Z", + "exercise": 76, + "muscle": 5 + }, + { + "id": 7461, + "created_at": "2023-06-14T17:05:40.004152Z", + "updated_at": "2023-06-14T17:05:40.004530Z", + "exercise": 76, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1033, + "created_at": "2023-06-13T02:28:04.400757Z", + "updated_at": "2023-06-13T02:28:04.401162Z", + "category": null, + "name": null + }, + { + "id": 1034, + "created_at": "2023-06-13T02:28:04.401810Z", + "updated_at": "2023-06-13T02:28:04.402168Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Front_Squat_with_Arms_Crossed.m4a", + "video_url": "/media/exercise_videos/Barbell_Front_Squat_with_Arms_Crossed.mp4", + "created_at": "2023-06-11T22:50:18.835053Z", + "updated_at": "2023-06-11T22:50:18.835063Z", + "name": "Barbell Front Squat with Arms Crossed", + "description": "Place the bar in front of your shoulders, resting it directly on top of your deltoids. Cross your hands over the bar, making an “X” when looked at from up above. Face elbows forward and keep arms parallel to the ground. Keep your back tall as you squat down. From the bottom position, drive your feet into the ground to stand back up", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,shoulder", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Barbell,Plates", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 414, + "muscles": [ + { + "id": 7462, + "created_at": "2023-06-14T17:05:40.005194Z", + "updated_at": "2023-06-14T17:05:40.005578Z", + "exercise": 414, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1035, + "created_at": "2023-06-13T02:28:04.402771Z", + "updated_at": "2023-06-13T02:28:04.403179Z", + "category": null, + "name": null + }, + { + "id": 1036, + "created_at": "2023-06-13T02:28:04.403926Z", + "updated_at": "2023-06-13T02:28:04.404316Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Glute_Bridge.m4a", + "video_url": "/media/exercise_videos/Barbell_Glute_Bridge.mp4", + "created_at": "2023-06-11T22:50:18.979038Z", + "updated_at": "2023-06-11T22:50:18.979045Z", + "name": "Barbell Glute Bridge", + "description": "Lie on your back, knees bent, feet planted on the floor, and barbell across your hips. Grasp the bar tightly with both hands. Drive your hips up until you form a straight line with your body between your shoulders and knees. Squeeze your glutes at the top. 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Hinge your hips back,, keeping your knees slighty bent,, and your low back arched.. To stand, think about pulling your hips forward.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee,shoulder,cervical spine", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "" + }, + { + "id": 454, + "muscles": [ + { + "id": 7466, + "created_at": "2023-06-14T17:05:40.009545Z", + "updated_at": "2023-06-14T17:05:40.009891Z", + "exercise": 454, + "muscle": 4 + }, + { + "id": 7467, + "created_at": "2023-06-14T17:05:40.010493Z", + "updated_at": "2023-06-14T17:05:40.010894Z", + "exercise": 454, + "muscle": 6 + }, + { + "id": 7468, + "created_at": "2023-06-14T17:05:40.011597Z", + "updated_at": "2023-06-14T17:05:40.011966Z", + "exercise": 454, + "muscle": 5 + }, + { + "id": 7469, + "created_at": "2023-06-14T17:05:40.012644Z", + "updated_at": "2023-06-14T17:05:40.013084Z", + "exercise": 454, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1038, + "created_at": "2023-06-13T02:28:04.405957Z", + "updated_at": "2023-06-13T02:28:04.406398Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Hang_Clean.m4a", + "video_url": "/media/exercise_videos/Barbell_Hang_Clean.mp4", + "created_at": "2023-06-11T22:50:18.994975Z", + "updated_at": "2023-06-11T22:50:18.994982Z", + "name": "Barbell Hang Clean", + "description": "Hinge back to lower the bar just below your knees.. Explode up by pushing your feet through the ground,, and allow the bar to float upwards.. Catch the bar on the front of your shoulders with your knees and hips slightly bent.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,quads,traps", + "synonyms": "" + }, + { + "id": 901, + "muscles": [ + { + "id": 7470, + "created_at": "2023-06-14T17:05:40.013826Z", + "updated_at": "2023-06-14T17:05:40.014210Z", + "exercise": 901, + "muscle": 4 + }, + { + "id": 7471, + "created_at": "2023-06-14T17:05:40.014827Z", + "updated_at": "2023-06-14T17:05:40.015185Z", + "exercise": 901, + "muscle": 6 + }, + { + "id": 7472, + "created_at": "2023-06-14T17:05:40.015902Z", + "updated_at": "2023-06-14T17:05:40.016313Z", + "exercise": 901, + "muscle": 5 + }, + { + "id": 7473, + "created_at": "2023-06-14T17:05:40.017010Z", + "updated_at": "2023-06-14T17:05:40.017504Z", + "exercise": 901, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1039, + "created_at": "2023-06-13T02:28:04.407105Z", + "updated_at": "2023-06-13T02:28:04.407483Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Hang_Snatch.m4a", + "video_url": "/media/exercise_videos/Barbell_Hang_Snatch.mp4", + "created_at": "2023-06-11T22:50:19.164740Z", + "updated_at": "2023-06-11T22:50:19.164746Z", + "name": "Barbell Hang Snatch", + "description": "With a wide grip,, hinge back to lower the bar just below your knees.. Explode up by driving your feet into the ground,, allowing your elbows to bend and the bar to float upwards.. Drop underneath to catch the bar overhead with straight arms..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,quads,traps", + "synonyms": "" + }, + { + "id": 1023, + "muscles": [ + { + "id": 7474, + "created_at": "2023-06-14T17:05:40.018291Z", + "updated_at": "2023-06-14T17:05:40.018786Z", + "exercise": 1023, + "muscle": 4 + }, + { + "id": 7475, + "created_at": "2023-06-14T17:05:40.019496Z", + "updated_at": "2023-06-14T17:05:40.019914Z", + "exercise": 1023, + "muscle": 6 + }, + { + "id": 7476, + "created_at": "2023-06-14T17:05:40.020652Z", + "updated_at": "2023-06-14T17:05:40.021089Z", + "exercise": 1023, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1040, + "created_at": "2023-06-13T02:28:04.408169Z", + "updated_at": "2023-06-13T02:28:04.408608Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_High_Pull.m4a", + "video_url": "/media/exercise_videos/Barbell_High_Pull.mp4", + "created_at": "2023-06-11T22:50:19.208237Z", + "updated_at": "2023-06-11T22:50:19.208244Z", + "name": "Barbell High Pull", + "description": "Hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips.. Allow your elbows to bend,, and the bar to float upwards to chest height..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,traps", + "synonyms": "" + }, + { + "id": 449, + "muscles": [ + { + "id": 7477, + "created_at": "2023-06-14T17:05:40.021938Z", + "updated_at": "2023-06-14T17:05:40.022656Z", + "exercise": 449, + "muscle": 4 + }, + { + "id": 7478, + "created_at": "2023-06-14T17:05:40.023545Z", + "updated_at": "2023-06-14T17:05:40.023974Z", + "exercise": 449, + "muscle": 6 + }, + { + "id": 7479, + "created_at": "2023-06-14T17:05:40.024621Z", + "updated_at": "2023-06-14T17:05:40.024977Z", + "exercise": 449, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1041, + "created_at": "2023-06-13T02:28:04.409233Z", + "updated_at": "2023-06-13T02:28:04.409614Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Jump_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Jump_Squat.mp4", + "created_at": "2023-06-11T22:50:18.992955Z", + "updated_at": "2023-06-11T22:50:18.992962Z", + "name": "Barbell Jump Squat", + "description": "Stand tall with the barbell on your back,, and feet at hip width.. Rapidly squat down,, and jump up by aggressively pushing the ground away.. Land softly with your knees bent..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee,shoulder", + "movement_patterns": "plyometric,lower push - squat", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,calves", + "synonyms": "" + }, + { + "id": 782, + "muscles": [ + { + "id": 7480, + "created_at": "2023-06-14T17:05:40.025583Z", + "updated_at": "2023-06-14T17:05:40.026073Z", + "exercise": 782, + "muscle": 4 + }, + { + "id": 7481, + "created_at": "2023-06-14T17:05:40.026773Z", + "updated_at": "2023-06-14T17:05:40.027130Z", + "exercise": 782, + "muscle": 6 + }, + { + "id": 7482, + "created_at": "2023-06-14T17:05:40.027781Z", + "updated_at": "2023-06-14T17:05:40.028221Z", + "exercise": 782, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1042, + "created_at": "2023-06-13T02:28:04.410273Z", + "updated_at": "2023-06-13T02:28:04.410614Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Muscle_Clean.m4a", + "video_url": "/media/exercise_videos/Barbell_Muscle_Clean.mp4", + "created_at": "2023-06-11T22:50:19.121944Z", + "updated_at": "2023-06-11T22:50:19.121950Z", + "name": "Barbell Muscle Clean", + "description": "Hinge back to lower the bar just below your knees.. Aggressively drive your feet into the ground to stand up fast.. Allow the bar to float upwards,, and rotate your elbows underneath to catch in the racked position while standing tall..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,traps", + "synonyms": "" + }, + { + "id": 822, + "muscles": [ + { + "id": 7483, + "created_at": "2023-06-14T17:05:40.028965Z", + "updated_at": "2023-06-14T17:05:40.029418Z", + "exercise": 822, + "muscle": 4 + }, + { + "id": 7484, + "created_at": "2023-06-14T17:05:40.030190Z", + "updated_at": "2023-06-14T17:05:40.030625Z", + "exercise": 822, + "muscle": 6 + }, + { + "id": 7485, + "created_at": "2023-06-14T17:05:40.031272Z", + "updated_at": "2023-06-14T17:05:40.031639Z", + "exercise": 822, + "muscle": 9 + }, + { + "id": 7486, + "created_at": "2023-06-14T17:05:40.032254Z", + "updated_at": "2023-06-14T17:05:40.032600Z", + "exercise": 822, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1043, + "created_at": "2023-06-13T02:28:04.411249Z", + "updated_at": "2023-06-13T02:28:04.411644Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Muscle_Snatch.m4a", + "video_url": "/media/exercise_videos/Barbell_Muscle_Snatch.mp4", + "created_at": "2023-06-11T22:50:19.136512Z", + "updated_at": "2023-06-11T22:50:19.136519Z", + "name": "Barbell Muscle Snatch", + "description": "Using a clean grip, hinge back to lower the bar just below your knees.. Drive your feet into the ground to stand up fast.. Allow your elbows to bend and the bar to float upwards.. Catch the bar standing tall with arms fully extended overhead..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,upper back,traps", + "synonyms": "" + }, + { + "id": 452, + "muscles": [ + { + "id": 7487, + "created_at": "2023-06-14T17:05:40.033254Z", + "updated_at": "2023-06-14T17:05:40.033664Z", + "exercise": 452, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1044, + "created_at": "2023-06-13T02:28:04.412328Z", + "updated_at": "2023-06-13T02:28:04.412687Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Overhead_Press.m4a", + "video_url": "/media/exercise_videos/Barbell_Overhead_Press.mp4", + "created_at": "2023-06-11T22:50:18.994167Z", + "updated_at": "2023-06-11T22:50:18.994174Z", + "name": "Barbell Overhead Press", + "description": "Stand tall with the bar across the front of your shoulders.. Keep your core tight,, pressing the bar towards the ceiling until your arms are straight.. Lower back under control to repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,thoracic spine,elbow,wrist", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "deltoids", + "synonyms": "Barbell OHP,Military Press,Strict press" + }, + { + "id": 831, + "muscles": [ + { + "id": 7488, + "created_at": "2023-06-14T17:05:40.034461Z", + "updated_at": "2023-06-14T17:05:40.034992Z", + "exercise": 831, + "muscle": 4 + }, + { + "id": 7489, + "created_at": "2023-06-14T17:05:40.035696Z", + "updated_at": "2023-06-14T17:05:40.036120Z", + "exercise": 831, + "muscle": 5 + }, + { + "id": 7490, + "created_at": "2023-06-14T17:05:40.036739Z", + "updated_at": "2023-06-14T17:05:40.037114Z", + "exercise": 831, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1045, + "created_at": "2023-06-13T02:28:04.413282Z", + "updated_at": "2023-06-13T02:28:04.413638Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Overhead_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Overhead_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.139714Z", + "updated_at": "2023-06-11T22:50:19.139721Z", + "name": "Barbell Overhead Split Squat", + "description": "Press the bar fully overhead using a wide grip.. Step into a split stance with your right leg forward.. Lower yourself down under control.. Just before your left knee touches down,, drive your right foot into the ground to stand back up.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,elbow,hip,knee,shoulder", + "movement_patterns": "lower push", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads,upper back", + "synonyms": "" + }, + { + "id": 832, + "muscles": [ + { + "id": 7491, + "created_at": "2023-06-14T17:05:40.037786Z", + "updated_at": "2023-06-14T17:05:40.038226Z", + "exercise": 832, + "muscle": 4 + }, + { + "id": 7492, + "created_at": "2023-06-14T17:05:40.038979Z", + "updated_at": "2023-06-14T17:05:40.039460Z", + "exercise": 832, + "muscle": 5 + }, + { + "id": 7493, + "created_at": "2023-06-14T17:05:40.040189Z", + "updated_at": "2023-06-14T17:05:40.040601Z", + "exercise": 832, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1046, + "created_at": "2023-06-13T02:28:04.414325Z", + "updated_at": "2023-06-13T02:28:04.414739Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Overhead_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Overhead_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.140076Z", + "updated_at": "2023-06-11T22:50:19.140082Z", + "name": "Barbell Overhead Split Squat", + "description": "Press the bar fully overhead using a wide grip.. Step into a split stance with your left leg forward.. Lower yourself down under control.. Just before your right knee touches down,, drive your left foot into the ground to stand back up.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,elbow,hip,knee,shoulder", + "movement_patterns": "lower push", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads,upper back", + "synonyms": "" + }, + { + "id": 742, + "muscles": [ + { + "id": 7494, + "created_at": "2023-06-14T17:05:40.041225Z", + "updated_at": "2023-06-14T17:05:40.041599Z", + "exercise": 742, + "muscle": 4 + }, + { + "id": 7495, + "created_at": "2023-06-14T17:05:40.042212Z", + "updated_at": "2023-06-14T17:05:40.042552Z", + "exercise": 742, + "muscle": 5 + }, + { + "id": 7496, + "created_at": "2023-06-14T17:05:40.043152Z", + "updated_at": "2023-06-14T17:05:40.043495Z", + "exercise": 742, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1047, + "created_at": "2023-06-13T02:28:04.415416Z", + "updated_at": "2023-06-13T02:28:04.415843Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Overhead_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Overhead_Squat.mp4", + "created_at": "2023-06-11T22:50:19.107591Z", + "updated_at": "2023-06-11T22:50:19.107598Z", + "name": "Barbell Overhead Squat", + "description": "Press the bar directly overhead using a wide grip.. Push your knees apart and sit your hips back to squat down,, while keeping your arms extended overhead.. Push the ground away to stand back up..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,shoulder,elbow,hip,knee,wrist", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads,upper back", + "synonyms": "" + }, + { + "id": 508, + "muscles": [ + { + "id": 7497, + "created_at": "2023-06-14T17:05:40.044179Z", + "updated_at": "2023-06-14T17:05:40.044528Z", + "exercise": 508, + "muscle": 10 + }, + { + "id": 7498, + "created_at": "2023-06-14T17:05:40.045396Z", + "updated_at": "2023-06-14T17:05:40.045937Z", + "exercise": 508, + "muscle": 13 + }, + { + "id": 7499, + "created_at": "2023-06-14T17:05:40.046670Z", + "updated_at": "2023-06-14T17:05:40.047064Z", + "exercise": 508, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1048, + "created_at": "2023-06-13T02:28:04.416567Z", + "updated_at": "2023-06-13T02:28:04.416937Z", + "category": null, + "name": null + }, + { + "id": 1049, + "created_at": "2023-06-13T02:28:04.417527Z", + "updated_at": "2023-06-13T02:28:04.417890Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Pendlay_Row.m4a", + "video_url": "/media/exercise_videos/Barbell_Pendlay_Row.mp4", + "created_at": "2023-06-11T22:50:19.015996Z", + "updated_at": "2023-06-11T22:50:19.016003Z", + "name": "Barbell Pendlay Row", + "description": "Bend forward, hinging at the hips, until your back is parallel to the ground. Your knees should be slightly bent. Grasp the bar using an overhand grip with your hands just wider than shoulder-width apart. Brace your core and row the weight up to your abdomen by pulling your elbows back. Lower the bar back to the floor under control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,lumbar spine,elbow,shoulder,hip", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Barbell,Plates", + "muscle_groups": "lats,middle back,upper back", + "synonyms": "" + }, + { + "id": 453, + "muscles": [ + { + "id": 7500, + "created_at": "2023-06-14T17:05:40.047973Z", + "updated_at": "2023-06-14T17:05:40.048589Z", + "exercise": 453, + "muscle": 5 + }, + { + "id": 7501, + "created_at": "2023-06-14T17:05:40.049682Z", + "updated_at": "2023-06-14T17:05:40.050349Z", + "exercise": 453, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1050, + "created_at": "2023-06-13T02:28:04.418550Z", + "updated_at": "2023-06-13T02:28:04.418916Z", + "category": null, + "name": null + }, + { + "id": 1051, + "created_at": "2023-06-13T02:28:04.419578Z", + "updated_at": "2023-06-13T02:28:04.420068Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Power_Jerk.m4a", + "video_url": "/media/exercise_videos/Barbell_Power_Jerk.mp4", + "created_at": "2023-06-11T22:50:18.994592Z", + "updated_at": "2023-06-11T22:50:18.994599Z", + "name": "Barbell Power Jerk", + "description": "Stand tall holding the barbell in a front rack position. Slightly bend the knees to drop your hips, then explosively drive up with knees hips and ankles. As the bar leaves your shoulders, punch up and lock out the elbows while dropping into a quarter squat in one motion. Stand all the way up then lower the bar back to the starting position ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,knee,ankle,hip", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell,Plates", + "muscle_groups": "quads,deltoids", + "synonyms": "" + }, + { + "id": 743, + "muscles": [ + { + "id": 7502, + "created_at": "2023-06-14T17:05:40.051234Z", + "updated_at": "2023-06-14T17:05:40.051704Z", + "exercise": 743, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1052, + "created_at": "2023-06-13T02:28:04.420826Z", + "updated_at": "2023-06-13T02:28:04.421315Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Push_Press.m4a", + "video_url": "/media/exercise_videos/Barbell_Push_Press.mp4", + "created_at": "2023-06-11T22:50:19.107952Z", + "updated_at": "2023-06-11T22:50:19.107958Z", + "name": "Barbell Push Press", + "description": "Start holding the barbell at your collar bone. Dip down into a slight knee bend and drive up from your legs and ups thrusting the weight overhead", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,knee,elbow,wrist,ankle", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 340, + "muscles": [ + { + "id": 7503, + "created_at": "2023-06-14T17:05:40.052444Z", + "updated_at": "2023-06-14T17:05:40.052906Z", + "exercise": 340, + "muscle": 19 + }, + { + "id": 7504, + "created_at": "2023-06-14T17:05:40.053703Z", + "updated_at": "2023-06-14T17:05:40.054435Z", + "exercise": 340, + "muscle": 4 + }, + { + "id": 7505, + "created_at": "2023-06-14T17:05:40.056934Z", + "updated_at": "2023-06-14T17:05:40.057795Z", + "exercise": 340, + "muscle": 13 + }, + { + "id": 7506, + "created_at": "2023-06-14T17:05:40.058751Z", + "updated_at": "2023-06-14T17:05:40.059262Z", + "exercise": 340, + "muscle": 9 + }, + { + "id": 7507, + "created_at": "2023-06-14T17:05:40.059983Z", + "updated_at": "2023-06-14T17:05:40.060362Z", + "exercise": 340, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1053, + "created_at": "2023-06-13T02:28:04.422106Z", + "updated_at": "2023-06-13T02:28:04.422464Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Rack_Pull.m4a", + "video_url": "/media/exercise_videos/Barbell_Rack_Pull.mp4", + "created_at": "2023-06-11T22:50:18.949683Z", + "updated_at": "2023-06-11T22:50:18.949690Z", + "name": "Barbell Rack Pull", + "description": "With the bar in the rack just above knee height, hinge down and grip the barbell at shoulder width. Drive your feet into the ground as you bring your hips forward to stand up straight. Hinge your hips back and lower the bar under control. Keep your arms straight with barbell close to your thighs throughout the movement.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,knee,shoulder,thoracic spine,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "lower back,glutes,middle back,upper back,hamstrings", + "synonyms": "" + }, + { + "id": 883, + "muscles": [ + { + "id": 7508, + "created_at": "2023-06-14T17:05:40.061059Z", + "updated_at": "2023-06-14T17:05:40.061427Z", + "exercise": 883, + "muscle": 4 + }, + { + "id": 7509, + "created_at": "2023-06-14T17:05:40.062074Z", + "updated_at": "2023-06-14T17:05:40.062489Z", + "exercise": 883, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1054, + "created_at": "2023-06-13T02:28:04.423060Z", + "updated_at": "2023-06-13T02:28:04.423429Z", + "category": null, + "name": null + }, + { + "id": 1055, + "created_at": "2023-06-13T02:28:04.424100Z", + "updated_at": "2023-06-13T02:28:04.424504Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Rear_Foot_Elevated_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Rear_Foot_Elevated_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.158327Z", + "updated_at": "2023-06-11T22:50:19.158334Z", + "name": "Barbell Rear Foot Elevated Split Squat", + "description": "Place the bar across the back of your shoulders.. Rest your left foot onto a bench,, with your right leg in front.. Lower down under control until your left knee is about to touch.. Push your right foot into the ground to stand back up..", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,shoulder,elbow,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell,Bench", + "muscle_groups": "glutes,quads", + "synonyms": "BB RFESS,Barbell Bulgarian Split Squat,Bulgarian Split Squat" + }, + { + "id": 884, + "muscles": [ + { + "id": 7510, + "created_at": "2023-06-14T17:05:40.063340Z", + "updated_at": "2023-06-14T17:05:40.063748Z", + "exercise": 884, + "muscle": 4 + }, + { + "id": 7511, + "created_at": "2023-06-14T17:05:40.064537Z", + "updated_at": "2023-06-14T17:05:40.064942Z", + "exercise": 884, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1056, + "created_at": "2023-06-13T02:28:04.425258Z", + "updated_at": "2023-06-13T02:28:04.425737Z", + "category": null, + "name": null + }, + { + "id": 1057, + "created_at": "2023-06-13T02:28:04.426433Z", + "updated_at": "2023-06-13T02:28:04.426802Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Rear_Foot_Elevated_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Rear_Foot_Elevated_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.158685Z", + "updated_at": "2023-06-11T22:50:19.158692Z", + "name": "Barbell Rear Foot Elevated Split Squat", + "description": "Place the bar across the back of your shoulders.. Rest your right foot onto a bench,, with your left leg in front.. Lower down under control until your right knee is about to touch.. Push your left foot into the ground to stand back up..", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,shoulder,elbow,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell,Bench", + "muscle_groups": "glutes,quads", + "synonyms": "BB RFESS,Barbell Bulgarian Split Squat,Bulgarian Split Squat" + }, + { + "id": 861, + "muscles": [ + { + "id": 7512, + "created_at": "2023-06-14T17:05:40.065685Z", + "updated_at": "2023-06-14T17:05:40.066168Z", + "exercise": 861, + "muscle": 4 + }, + { + "id": 7513, + "created_at": "2023-06-14T17:05:40.066899Z", + "updated_at": "2023-06-14T17:05:40.067346Z", + "exercise": 861, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1058, + "created_at": "2023-06-13T02:28:04.427404Z", + "updated_at": "2023-06-13T02:28:04.427905Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Reverse_Lunges.m4a", + "video_url": "/media/exercise_videos/Barbell_Reverse_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.150486Z", + "updated_at": "2023-06-11T22:50:19.150493Z", + "name": "Barbell Reverse Lunges", + "description": "Stand tall with the bar across your back.. Take a big step backwards with your right leg, and lunge down until your right knee is just above the ground.. Forcefully push your left foot into the ground to finish tall with your knee up and toe up..", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads", + "synonyms": "Barbell Reverse Lunge" + }, + { + "id": 862, + "muscles": [ + { + "id": 7514, + "created_at": "2023-06-14T17:05:40.068121Z", + "updated_at": "2023-06-14T17:05:40.068498Z", + "exercise": 862, + "muscle": 4 + }, + { + "id": 7515, + "created_at": "2023-06-14T17:05:40.069136Z", + "updated_at": "2023-06-14T17:05:40.069494Z", + "exercise": 862, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1059, + "created_at": "2023-06-13T02:28:04.428717Z", + "updated_at": "2023-06-13T02:28:04.429154Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Reverse_Lunges.m4a", + "video_url": "/media/exercise_videos/Barbell_Reverse_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.150844Z", + "updated_at": "2023-06-11T22:50:19.150851Z", + "name": "Barbell Reverse Lunges", + "description": "Stand tall with the bar across your back.. Take a big step backwards with your left leg, and lunge down until your left knee is just above the ground.. Forcefully push your right foot into the ground to finish tall with your knee up and toe up..", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads", + "synonyms": "Barbell Reverse Lunge" + }, + { + "id": 185, + "muscles": [ + { + "id": 7516, + "created_at": "2023-06-14T17:05:40.070110Z", + "updated_at": "2023-06-14T17:05:40.070481Z", + "exercise": 185, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1060, + "created_at": "2023-06-13T02:28:04.429967Z", + "updated_at": "2023-06-13T02:28:04.430423Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Roll_Out.m4a", + "video_url": "/media/exercise_videos/Barbell_Roll_Out.mp4", + "created_at": "2023-06-11T22:50:18.885896Z", + "updated_at": "2023-06-11T22:50:18.885903Z", + "name": "Barbell Roll Out", + "description": "Grip the bar at shoulder width and slowly roll the bar away from you, while keeping your core braced and back flat. Once fully extended, use your core, lats and hips to roll the bar back towards you. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,shoulder,lumbar spine,thoracic spine", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Barbell", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 815, + "muscles": [ + { + "id": 7517, + "created_at": "2023-06-14T17:05:40.071244Z", + "updated_at": "2023-06-14T17:05:40.071728Z", + "exercise": 815, + "muscle": 4 + }, + { + "id": 7518, + "created_at": "2023-06-14T17:05:40.072420Z", + "updated_at": "2023-06-14T17:05:40.072774Z", + "exercise": 815, + "muscle": 6 + }, + { + "id": 7519, + "created_at": "2023-06-14T17:05:40.073478Z", + "updated_at": "2023-06-14T17:05:40.073883Z", + "exercise": 815, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1061, + "created_at": "2023-06-13T02:28:04.431144Z", + "updated_at": "2023-06-13T02:28:04.431582Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Romanian_Deadlift.m4a", + "video_url": "/media/exercise_videos/Barbell_Romanian_Deadlift.mp4", + "created_at": "2023-06-11T22:50:19.133978Z", + "updated_at": "2023-06-11T22:50:19.133985Z", + "name": "Barbell Romanian Deadlift", + "description": "Holding a barbell in both hands, start with a flat back, slightly bend your knees, hinge your hips back and let the barbell slide down your legs. Only go as far down as you can maintain perfect posture. Stand back up to complete a rep", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip,knee", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "Barbell RDL,RDL" + }, + { + "id": 631, + "muscles": [ + { + "id": 7520, + "created_at": "2023-06-14T17:05:40.074512Z", + "updated_at": "2023-06-14T17:05:40.074910Z", + "exercise": 631, + "muscle": 13 + }, + { + "id": 7521, + "created_at": "2023-06-14T17:05:40.075616Z", + "updated_at": "2023-06-14T17:05:40.076070Z", + "exercise": 631, + "muscle": 10 + }, + { + "id": 7522, + "created_at": "2023-06-14T17:05:40.076687Z", + "updated_at": "2023-06-14T17:05:40.077025Z", + "exercise": 631, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1062, + "created_at": "2023-06-13T02:28:04.432385Z", + "updated_at": "2023-06-13T02:28:04.432868Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Row.m4a", + "video_url": "/media/exercise_videos/Barbell_Row.mp4", + "created_at": "2023-06-11T22:50:19.064635Z", + "updated_at": "2023-06-11T22:50:19.064642Z", + "name": "Barbell Row", + "description": "Start with the bar just below your knees and your back flat.. Maintain that position as you drive your elbows backwards to squeeze the bar into your chest.. Lower the bar under control and repeat..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Barbell", + "muscle_groups": "middle back,lats,lower back", + "synonyms": "Barbell Rows,Bent over row" + }, + { + "id": 181, + "muscles": [ + { + "id": 7523, + "created_at": "2023-06-14T17:05:40.077618Z", + "updated_at": "2023-06-14T17:05:40.077964Z", + "exercise": 181, + "muscle": 4 + }, + { + "id": 7524, + "created_at": "2023-06-14T17:05:40.078641Z", + "updated_at": "2023-06-14T17:05:40.079060Z", + "exercise": 181, + "muscle": 6 + }, + { + "id": 7525, + "created_at": "2023-06-14T17:05:40.079736Z", + "updated_at": "2023-06-14T17:05:40.080125Z", + "exercise": 181, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1063, + "created_at": "2023-06-13T02:28:04.433619Z", + "updated_at": "2023-06-13T02:28:04.434132Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Russian_Good_Morning.m4a", + "video_url": "/media/exercise_videos/Barbell_Russian_Good_Morning.mp4", + "created_at": "2023-06-11T22:50:18.884244Z", + "updated_at": "2023-06-11T22:50:18.884252Z", + "name": "Barbell Russian Good Morning", + "description": "Stand tall on your left leg with the bar across your back.. Keeping a slight bend in your left knee, reach your hip back,, and extend your right leg behind you.. Think about pulling yourself forward,, to finish tall with your right knee up and toe up..", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "Barbell Single-Leg Good Morning,Split stance good morning" + }, + { + "id": 457, + "muscles": [ + { + "id": 7526, + "created_at": "2023-06-14T17:05:40.081131Z", + "updated_at": "2023-06-14T17:05:40.081824Z", + "exercise": 457, + "muscle": 4 + }, + { + "id": 7527, + "created_at": "2023-06-14T17:05:40.082965Z", + "updated_at": "2023-06-14T17:05:40.083506Z", + "exercise": 457, + "muscle": 6 + }, + { + "id": 7528, + "created_at": "2023-06-14T17:05:40.084298Z", + "updated_at": "2023-06-14T17:05:40.084699Z", + "exercise": 457, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1064, + "created_at": "2023-06-13T02:28:04.434982Z", + "updated_at": "2023-06-13T02:28:04.435474Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Russian_Good_Morning.m4a", + "video_url": "/media/exercise_videos/Barbell_Russian_Good_Morning.mp4", + "created_at": "2023-06-11T22:50:18.996101Z", + "updated_at": "2023-06-11T22:50:18.996108Z", + "name": "Barbell Russian Good Morning", + "description": "Stand tall on your right leg with the bar across your back.. Keeping a slight bend in your right knee, reach your hip back,, and extend your left leg behind you.. Think about pulling yourself forward,, to finish tall with your left knee up and toe up..", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "Barbell Single-Leg Good Morning,Split stance good morning" + }, + { + "id": 193, + "muscles": [ + { + "id": 7529, + "created_at": "2023-06-14T17:05:40.085448Z", + "updated_at": "2023-06-14T17:05:40.085871Z", + "exercise": 193, + "muscle": 28 + }, + { + "id": 7530, + "created_at": "2023-06-14T17:05:40.086545Z", + "updated_at": "2023-06-14T17:05:40.086935Z", + "exercise": 193, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1065, + "created_at": "2023-06-13T02:28:04.436214Z", + "updated_at": "2023-06-13T02:28:04.436725Z", + "category": null, + "name": null + }, + { + "id": 1066, + "created_at": "2023-06-13T02:28:04.437529Z", + "updated_at": "2023-06-13T02:28:04.437999Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Shrug.m4a", + "video_url": "/media/exercise_videos/Barbell_Shrug.mp4", + "created_at": "2023-06-11T22:50:18.889193Z", + "updated_at": "2023-06-11T22:50:18.889200Z", + "name": "Barbell Shrug", + "description": "Squeeze your shoulders up and back while keeping the bar close to your body. Lower the bar with control to resting position. 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Snap back to a standing position.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "Barbell Single Leg Deadlift" + }, + { + "id": 858, + "muscles": [ + { + "id": 7534, + "created_at": "2023-06-14T17:05:40.090925Z", + "updated_at": "2023-06-14T17:05:40.091299Z", + "exercise": 858, + "muscle": 4 + }, + { + "id": 7535, + "created_at": "2023-06-14T17:05:40.091908Z", + "updated_at": "2023-06-14T17:05:40.092261Z", + "exercise": 858, + "muscle": 6 + }, + { + "id": 7536, + "created_at": "2023-06-14T17:05:40.092877Z", + "updated_at": "2023-06-14T17:05:40.093271Z", + "exercise": 858, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1068, + "created_at": "2023-06-13T02:28:04.439938Z", + "updated_at": "2023-06-13T02:28:04.440432Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Single-Leg_Deadlift.m4a", + "video_url": "/media/exercise_videos/Barbell_Single-Leg_Deadlift.mp4", + "created_at": "2023-06-11T22:50:19.149416Z", + "updated_at": "2023-06-11T22:50:19.149423Z", + "name": "Barbell Single-Leg Deadlift", + "description": "Holding a bar in both hands, standing on your right leg, hinge at your hips and let your body see-saw down until you are parallel with the ground. Snap back to a standing position.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "Barbell Single Leg Deadlift" + }, + { + "id": 197, + "muscles": [ + { + "id": 7537, + "created_at": "2023-06-14T17:05:40.093936Z", + "updated_at": "2023-06-14T17:05:40.094297Z", + "exercise": 197, + "muscle": 9 + }, + { + "id": 7538, + "created_at": "2023-06-14T17:05:40.094883Z", + "updated_at": "2023-06-14T17:05:40.095234Z", + "exercise": 197, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1069, + "created_at": "2023-06-13T02:28:04.441225Z", + "updated_at": "2023-06-13T02:28:04.441720Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Snatch_Grip_High_Pull.m4a", + "video_url": "/media/exercise_videos/Barbell_Snatch_Grip_High_Pull.mp4", + "created_at": "2023-06-11T22:50:18.890966Z", + "updated_at": "2023-06-11T22:50:18.890973Z", + "name": "Barbell Snatch Grip High Pull", + "description": "In a wide snatch grip, hinge from the hips until the bar is just above the knee. Explosively extend knees hips and ankle while keeping the bar close to the body. As the bar passes your hips, begin to shrug the bar vertically towards your chest. As the bar loses energy, lower to the starting position ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip,knee,ankle", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "upper back,traps", + "synonyms": "" + }, + { + "id": 224, + "muscles": [ + { + "id": 7539, + "created_at": "2023-06-14T17:05:40.095909Z", + "updated_at": "2023-06-14T17:05:40.096294Z", + "exercise": 224, + "muscle": 6 + }, + { + "id": 7540, + "created_at": "2023-06-14T17:05:40.097078Z", + "updated_at": "2023-06-14T17:05:40.097521Z", + "exercise": 224, + "muscle": 19 + }, + { + "id": 7541, + "created_at": "2023-06-14T17:05:40.098139Z", + "updated_at": "2023-06-14T17:05:40.098488Z", + "exercise": 224, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1070, + "created_at": "2023-06-13T02:28:04.442459Z", + "updated_at": "2023-06-13T02:28:04.442929Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Snatch_Grip_Romanian_Deadlift.m4a", + "video_url": "/media/exercise_videos/Barbell_Snatch_Grip_Romanian_Deadlift.mp4", + "created_at": "2023-06-11T22:50:18.902124Z", + "updated_at": "2023-06-11T22:50:18.902131Z", + "name": "Barbell Snatch Grip Romanian Deadlift", + "description": "In a wide snatch grip, hinge from the hips and slightly bend the knees. Hinge as far as you can while keeping the back flat and tension in the hamstrings, then return to starting position", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip,shoulder,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "hamstrings,lower back,glutes", + "synonyms": "" + }, + { + "id": 1026, + "muscles": [ + { + "id": 7542, + "created_at": "2023-06-14T17:05:40.099122Z", + "updated_at": "2023-06-14T17:05:40.099484Z", + "exercise": 1026, + "muscle": 4 + }, + { + "id": 7543, + "created_at": "2023-06-14T17:05:40.100208Z", + "updated_at": "2023-06-14T17:05:40.100627Z", + "exercise": 1026, + "muscle": 6 + }, + { + "id": 7544, + "created_at": "2023-06-14T17:05:40.101243Z", + "updated_at": "2023-06-14T17:05:40.101681Z", + "exercise": 1026, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1071, + "created_at": "2023-06-13T02:28:04.443636Z", + "updated_at": "2023-06-13T02:28:04.444113Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Snatch_High_Pull.m4a", + "video_url": "/media/exercise_videos/Barbell_Snatch_High_Pull.mp4", + "created_at": "2023-06-11T22:50:19.209296Z", + "updated_at": "2023-06-11T22:50:19.209303Z", + "name": "Barbell Snatch High Pull", + "description": "Using a wide grip,, hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips.. Allow your elbows to bend,, and the bar to float upwards to chest height..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,traps", + "synonyms": "" + }, + { + "id": 198, + "muscles": [ + { + "id": 7545, + "created_at": "2023-06-14T17:05:40.103434Z", + "updated_at": "2023-06-14T17:05:40.103893Z", + "exercise": 198, + "muscle": 1 + }, + { + "id": 7546, + "created_at": "2023-06-14T17:05:40.104707Z", + "updated_at": "2023-06-14T17:05:40.105223Z", + "exercise": 198, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1072, + "created_at": "2023-06-13T02:28:04.444955Z", + "updated_at": "2023-06-13T02:28:04.445469Z", + "category": null, + "name": null + }, + { + "id": 1073, + "created_at": "2023-06-13T02:28:04.446173Z", + "updated_at": "2023-06-13T02:28:04.446620Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Split_Jerk.m4a", + "video_url": "/media/exercise_videos/Barbell_Split_Jerk.mp4", + "created_at": "2023-06-11T22:50:18.891394Z", + "updated_at": "2023-06-11T22:50:18.891402Z", + "name": "Barbell Split Jerk", + "description": "In a front rack position, slightly bend the knees to drop your hips, then explosively drive up with knees hips and ankle into the bar. As the bar leaves your shoulders, punch up and lock out the elbows while driving into a split high lunge stance in one motion ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip,ankle,knee", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell,Plates", + "muscle_groups": "deltoids,upper back", + "synonyms": "" + }, + { + "id": 828, + "muscles": [ + { + "id": 7547, + "created_at": "2023-06-14T17:05:40.106011Z", + "updated_at": "2023-06-14T17:05:40.106515Z", + "exercise": 828, + "muscle": 4 + }, + { + "id": 7548, + "created_at": "2023-06-14T17:05:40.107590Z", + "updated_at": "2023-06-14T17:05:40.108066Z", + "exercise": 828, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1074, + "created_at": "2023-06-13T02:28:04.447461Z", + "updated_at": "2023-06-13T02:28:04.447980Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.138649Z", + "updated_at": "2023-06-11T22:50:19.138656Z", + "name": "Barbell Split Squat", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 829, + "muscles": [ + { + "id": 7549, + "created_at": "2023-06-14T17:05:40.108841Z", + "updated_at": "2023-06-14T17:05:40.109326Z", + "exercise": 829, + "muscle": 4 + }, + { + "id": 7550, + "created_at": "2023-06-14T17:05:40.110150Z", + "updated_at": "2023-06-14T17:05:40.110541Z", + "exercise": 829, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1075, + "created_at": "2023-06-13T02:28:04.448824Z", + "updated_at": "2023-06-13T02:28:04.449320Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Barbell_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.139001Z", + "updated_at": "2023-06-11T22:50:19.139008Z", + "name": "Barbell Split Squat", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 67, + "muscles": [ + { + "id": 7551, + "created_at": "2023-06-14T17:05:40.111283Z", + "updated_at": "2023-06-14T17:05:40.111696Z", + "exercise": 67, + "muscle": 4 + }, + { + "id": 7552, + "created_at": "2023-06-14T17:05:40.112438Z", + "updated_at": "2023-06-14T17:05:40.112884Z", + "exercise": 67, + "muscle": 5 + }, + { + "id": 7553, + "created_at": "2023-06-14T17:05:40.113727Z", + "updated_at": "2023-06-14T17:05:40.114365Z", + "exercise": 67, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1076, + "created_at": "2023-06-13T02:28:04.450092Z", + "updated_at": "2023-06-13T02:28:04.450524Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Squat_to_Press.m4a", + "video_url": "/media/exercise_videos/Barbell_Squat_to_Press.mp4", + "created_at": "2023-06-11T22:50:18.830212Z", + "updated_at": "2023-06-11T22:50:18.830221Z", + "name": "Barbell Squat to Press", + "description": "Stand tall with the bar on your back,, and feet just outside of hip width.. Push your knees apart and hips back, to squat down.. As you stand, press the bar overhead,, finishing with your arms straight.. Lower the bar under control to repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,wrist,elbow,hip,knee,shoulder", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Barbell", + "muscle_groups": "glutes,quads,deltoids", + "synonyms": "BB Thruster,Thruster" + }, + { + "id": 195, + "muscles": [ + { + "id": 7554, + "created_at": "2023-06-14T17:05:40.115652Z", + "updated_at": "2023-06-14T17:05:40.116420Z", + "exercise": 195, + "muscle": 6 + }, + { + "id": 7555, + "created_at": "2023-06-14T17:05:40.117343Z", + "updated_at": "2023-06-14T17:05:40.117888Z", + "exercise": 195, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1077, + "created_at": "2023-06-13T02:28:04.451240Z", + "updated_at": "2023-06-13T02:28:04.451670Z", + "category": null, + "name": null + }, + { + "id": 1078, + "created_at": "2023-06-13T02:28:04.452388Z", + "updated_at": "2023-06-13T02:28:04.452903Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Staggered_Romanian_Deadlift.m4a", + "video_url": "/media/exercise_videos/Barbell_Staggered_Romanian_Deadlift.mp4", + "created_at": "2023-06-11T22:50:18.889997Z", + "updated_at": "2023-06-11T22:50:18.890004Z", + "name": "Barbell Staggered Romanian Deadlift", + "description": "Start in staggered stance so your left leg is forward. Keep the majority of your weight on your left leg. Hinge your hips back and let the bar slide down your leg while keeping perfect posture. Return to starting position by driving hips forward. 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Keep the majority of your weight on your left leg. Hinge your hips back and let the bar slide down your leg while keeping perfect posture. Return to starting position by driving hips forward. 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Push your right foot into the box to stand,, while driving your left knee up.. 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Push your left foot into the box to stand,, while driving your right knee up.. 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Set your back and pull some tension into the bar,, to squeeze it off the ground.. Keep the bar close to your body,, with your back flat as you stand.. Lower down under control to repeat..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "glutes,hamstrings,lats,lower back,middle back,traps", + "synonyms": null + }, + { + "id": 77, + "muscles": [ + { + "id": 7568, + "created_at": "2023-06-14T17:05:40.134176Z", + "updated_at": "2023-06-14T17:05:40.134598Z", + "exercise": 77, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1086, + "created_at": "2023-06-13T02:28:04.462381Z", + "updated_at": "2023-06-13T02:28:04.462871Z", + "category": null, + "name": null + }, + { + "id": 1087, + "created_at": "2023-06-13T02:28:04.463622Z", + "updated_at": "2023-06-13T02:28:04.464021Z", + "category": null, + "name": null + }, + { + "id": 1088, + "created_at": "2023-06-13T02:28:04.464676Z", + "updated_at": "2023-06-13T02:28:04.465044Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Tricep_Extension.m4a", + "video_url": "/media/exercise_videos/Barbell_Tricep_Extension.mp4", + "created_at": "2023-06-11T22:50:18.835651Z", + "updated_at": "2023-06-11T22:50:18.835662Z", + "name": "Barbell Tricep Extension", + "description": "With a pronated grip on the bar, bend your elbows and lower the bar just above your forehead. Press up using your triceps and extend the elbows", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "arms", + "equipment_required": "Barbell,Plates,Bench", + "muscle_groups": "triceps", + "synonyms": "" + }, + { + "id": 456, + "muscles": [ + { + "id": 7569, + "created_at": "2023-06-14T17:05:40.135291Z", + "updated_at": "2023-06-14T17:05:40.135688Z", + "exercise": 456, + "muscle": 28 + }, + { + "id": 7570, + "created_at": "2023-06-14T17:05:40.136410Z", + "updated_at": "2023-06-14T17:05:40.136864Z", + "exercise": 456, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1089, + "created_at": "2023-06-13T02:28:04.465775Z", + "updated_at": "2023-06-13T02:28:04.466230Z", + "category": null, + "name": null + }, + { + "id": 1090, + "created_at": "2023-06-13T02:28:04.467151Z", + "updated_at": "2023-06-13T02:28:04.467618Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Barbell_Upright_Row.m4a", + "video_url": "/media/exercise_videos/Barbell_Upright_Row.mp4", + "created_at": "2023-06-11T22:50:18.995724Z", + "updated_at": "2023-06-11T22:50:18.995731Z", + "name": "Barbell Upright Row", + "description": "Grab the bar with a close grip and squeeze your shoulders up and back to bring the bar up to your chin. Lower the bar with control to resting position. 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", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,shoulder,elbow", + "movement_patterns": "core,arms", + "equipment_required": "Battle Ropes", + "muscle_groups": "core,glutes,biceps,triceps,deltoids", + "synonyms": "" + }, + { + "id": 140, + "muscles": [ + { + "id": 7584, + "created_at": "2023-06-14T17:05:40.154726Z", + "updated_at": "2023-06-14T17:05:40.155123Z", + "exercise": 140, + "muscle": 2 + }, + { + "id": 7585, + "created_at": "2023-06-14T17:05:40.155926Z", + "updated_at": "2023-06-14T17:05:40.156349Z", + "exercise": 140, + "muscle": 20 + }, + { + "id": 7586, + "created_at": "2023-06-14T17:05:40.157057Z", + "updated_at": "2023-06-14T17:05:40.157457Z", + "exercise": 140, + "muscle": 5 + }, + { + "id": 7587, + "created_at": "2023-06-14T17:05:40.158241Z", + "updated_at": "2023-06-14T17:05:40.158717Z", + "exercise": 140, + "muscle": 20 + } + ], + "equipment": [ + { + "id": 1093, + "created_at": "2023-06-13T02:28:04.470537Z", + "updated_at": "2023-06-13T02:28:04.471016Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Battle_Ropes_Burpee_Slam.m4a", + "video_url": "/media/exercise_videos/Battle_Ropes_Burpee_Slam.mp4", + "created_at": "2023-06-11T22:50:18.865932Z", + "updated_at": "2023-06-11T22:50:18.865939Z", + "name": "Battle Ropes Burpee Slam", + "description": "Perform a burpee by hitting your chest on the ground and jumping back to an athletic stance. While you stand up, grab the ropes and extend arms overhead, then slam the rope down violently", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,shoulder,elbow,wrist", + "movement_patterns": "core,lower push,arms", + "equipment_required": "Battle Ropes", + "muscle_groups": "core,chest,quads,chest", + "synonyms": "" + }, + { + "id": 214, + "muscles": [ + { + "id": 7588, + "created_at": "2023-06-14T17:05:40.159511Z", + "updated_at": "2023-06-14T17:05:40.159944Z", + "exercise": 214, + "muscle": 2 + }, + { + "id": 7589, + "created_at": "2023-06-14T17:05:40.160658Z", + "updated_at": "2023-06-14T17:05:40.161072Z", + "exercise": 214, + "muscle": 1 + }, + { + "id": 7590, + "created_at": "2023-06-14T17:05:40.161761Z", + "updated_at": "2023-06-14T17:05:40.162272Z", + "exercise": 214, + "muscle": 14 + }, + { + "id": 7591, + "created_at": "2023-06-14T17:05:40.163091Z", + "updated_at": "2023-06-14T17:05:40.163567Z", + "exercise": 214, + "muscle": 8 + }, + { + "id": 7592, + "created_at": "2023-06-14T17:05:40.164352Z", + "updated_at": "2023-06-14T17:05:40.164759Z", + "exercise": 214, + "muscle": 15 + } + ], + "equipment": [ + { + "id": 1094, + "created_at": "2023-06-13T02:28:04.471728Z", + "updated_at": "2023-06-13T02:28:04.472143Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Battle_Ropes_Double_Dutch.m4a", + "video_url": "/media/exercise_videos/Battle_Ropes_Double_Dutch.mp4", + "created_at": "2023-06-11T22:50:18.898060Z", + "updated_at": "2023-06-11T22:50:18.898067Z", + "name": "Battle Ropes Double Dutch", + "description": "In an athletic stance with core braced, criss cross the ropes in a horizontal motion, changing which hand is on top each rep. Try to make the entire rope move.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,knee", + "movement_patterns": "core,arms", + "equipment_required": "Battle Ropes", + "muscle_groups": "core,deltoids,biceps,triceps,rotator cuff", + "synonyms": "" + }, + { + "id": 446, + "muscles": [ + { + "id": 7593, + "created_at": "2023-06-14T17:05:40.165459Z", + "updated_at": "2023-06-14T17:05:40.165905Z", + "exercise": 446, + "muscle": 2 + }, + { + "id": 7594, + "created_at": "2023-06-14T17:05:40.166730Z", + "updated_at": "2023-06-14T17:05:40.167172Z", + "exercise": 446, + "muscle": 1 + }, + { + "id": 7595, + "created_at": "2023-06-14T17:05:40.167887Z", + "updated_at": "2023-06-14T17:05:40.168374Z", + "exercise": 446, + "muscle": 4 + }, + { + "id": 7596, + "created_at": "2023-06-14T17:05:40.169170Z", + "updated_at": "2023-06-14T17:05:40.169704Z", + "exercise": 446, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1095, + "created_at": "2023-06-13T02:28:04.472858Z", + "updated_at": "2023-06-13T02:28:04.473376Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Battle_Ropes_Full_Slam.m4a", + "video_url": "/media/exercise_videos/Battle_Ropes_Full_Slam.mp4", + "created_at": "2023-06-11T22:50:18.991733Z", + "updated_at": "2023-06-11T22:50:18.991741Z", + "name": "Battle Ropes Full Slam", + "description": "In one motion, use your entire body to lift the ropes overhead to full extension of the shoulder and ankles. Once you are fully overhead, violently slam the ropes down together ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,ankle,knee,hip", + "movement_patterns": "core,arms", + "equipment_required": "Battle Ropes", + "muscle_groups": "core,deltoids,glutes,quads", + "synonyms": "" + }, + { + "id": 88, + "muscles": [ + { + "id": 7597, + "created_at": "2023-06-14T17:05:40.170511Z", + "updated_at": "2023-06-14T17:05:40.171018Z", + "exercise": 88, + "muscle": 2 + }, + { + "id": 7598, + "created_at": "2023-06-14T17:05:40.171899Z", + "updated_at": "2023-06-14T17:05:40.172420Z", + "exercise": 88, + "muscle": 1 + }, + { + "id": 7599, + "created_at": "2023-06-14T17:05:40.173238Z", + "updated_at": "2023-06-14T17:05:40.173683Z", + "exercise": 88, + "muscle": 15 + }, + { + "id": 7600, + "created_at": "2023-06-14T17:05:40.174391Z", + "updated_at": "2023-06-14T17:05:40.174794Z", + "exercise": 88, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1096, + "created_at": "2023-06-13T02:28:04.474243Z", + "updated_at": "2023-06-13T02:28:04.474696Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Battle_Ropes_Rope_Jacks.m4a", + "video_url": "/media/exercise_videos/Battle_Ropes_Rope_Jacks.mp4", + "created_at": "2023-06-11T22:50:18.841409Z", + "updated_at": "2023-06-11T22:50:18.841418Z", + "name": "Battle Ropes Rope Jacks", + "description": "Perform a jumping jack motion, with ropes in hand. Stay light on your toes and try to keep the whole rope in motion.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,shoulder,elbow", + "movement_patterns": "core,arms,plyometric", + "equipment_required": "Battle Ropes", + "muscle_groups": "core,deltoids,rotator cuff,calves", + "synonyms": "" + }, + { + "id": 357, + "muscles": [ + { + "id": 7601, + "created_at": "2023-06-14T17:05:40.175555Z", + "updated_at": "2023-06-14T17:05:40.176010Z", + "exercise": 357, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Bear_Crawl_-_Forward_and_Back.m4a", + "video_url": "/media/exercise_videos/Bear_Crawl_-_Forward_and_Back.mp4", + "created_at": "2023-06-11T22:50:18.956493Z", + "updated_at": "2023-06-11T22:50:18.956499Z", + "name": "Bear Crawl - Forward and Back", + "description": "Start with your hands directly under your shoulders and your knees about an inch of the ground. Move your left hand with your right foot then your right hand with your left foot, taking small controlled steps", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": true, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,wrist,elbow,hip,knee,shoulder", + "movement_patterns": "core,core - anti-rotation", + "equipment_required": "", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 1078, + "muscles": [ + { + "id": 7602, + "created_at": "2023-06-14T17:05:40.176766Z", + "updated_at": "2023-06-14T17:05:40.177214Z", + "exercise": 1078, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1097, + "created_at": "2023-06-13T02:28:04.475389Z", + "updated_at": "2023-06-13T02:28:04.475788Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bench_Hip_Thrust.m4a", + "video_url": "/media/exercise_videos/Bench_Hip_Thrust.mp4", + "created_at": "2023-06-11T22:50:19.227914Z", + "updated_at": "2023-06-11T22:50:19.227920Z", + "name": "Bench Hip Thrust", + "description": "Sit on the ground with your shoulder blades on a bench and knees bent.. Now, drive your heels into the ground to fully extend your hips.. Slowly lower down without touching the ground, then repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Bench", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 588, + "muscles": [ + { + "id": 7603, + "created_at": "2023-06-14T17:05:40.177971Z", + "updated_at": "2023-06-14T17:05:40.178392Z", + "exercise": 588, + "muscle": 2 + }, + { + "id": 7604, + "created_at": "2023-06-14T17:05:40.179106Z", + "updated_at": "2023-06-14T17:05:40.179510Z", + "exercise": 588, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1098, + "created_at": "2023-06-13T02:28:04.476438Z", + "updated_at": "2023-06-13T02:28:04.476847Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bench_Hops.m4a", + "video_url": "/media/exercise_videos/Bench_Hops.mp4", + "created_at": "2023-06-11T22:50:19.047668Z", + "updated_at": "2023-06-11T22:50:19.047675Z", + "name": "Bench Hops", + "description": "Keep hands gripped to the bench and jump both feet together from one side to the other. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,shoulder,wrist", + "movement_patterns": "plyometric", + "equipment_required": "Bench", + "muscle_groups": "core,calves", + "synonyms": "" + }, + { + "id": 873, + "muscles": [ + { + "id": 7605, + "created_at": "2023-06-14T17:05:40.180266Z", + "updated_at": "2023-06-14T17:05:40.180872Z", + "exercise": 873, + "muscle": 13 + }, + { + "id": 7606, + "created_at": "2023-06-14T17:05:40.182321Z", + "updated_at": "2023-06-14T17:05:40.183027Z", + "exercise": 873, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1099, + "created_at": "2023-06-13T02:28:04.477534Z", + "updated_at": "2023-06-13T02:28:04.478037Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bent_Over_Dumbbell_Rows.m4a", + "video_url": "/media/exercise_videos/Bent_Over_Dumbbell_Rows.mp4", + "created_at": "2023-06-11T22:50:19.154774Z", + "updated_at": "2023-06-11T22:50:19.154780Z", + "name": "Bent Over Dumbbell Rows", + "description": "Start bent over with your back straight and the dumbbells right below your calves. Pull the weight up and squeeze your shoulder blades together", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,lumbar spine,elbow,hip,knee,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 209, + "muscles": [ + { + "id": 7607, + "created_at": "2023-06-14T17:05:40.183887Z", + "updated_at": "2023-06-14T17:05:40.184308Z", + "exercise": 209, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1100, + "created_at": "2023-06-13T02:28:04.478869Z", + "updated_at": "2023-06-13T02:28:04.479295Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bent_Over_Single-Arm_Dumbbell_Tricep_Kickback.m4a", + "video_url": "/media/exercise_videos/Bent_Over_Single-Arm_Dumbbell_Tricep_Kickback.mp4", + "created_at": "2023-06-11T22:50:18.895852Z", + "updated_at": "2023-06-11T22:50:18.895859Z", + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "description": "While keeping a flat back in a bent over position, extend your left elbow behind you with your tricep. Slowly lower the weight back to starting position ", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,elbow,shoulder,lumbar spine", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "triceps", + "synonyms": "" + }, + { + "id": 212, + "muscles": [ + { + "id": 7608, + "created_at": "2023-06-14T17:05:40.185039Z", + "updated_at": "2023-06-14T17:05:40.185476Z", + "exercise": 212, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1101, + "created_at": "2023-06-13T02:28:04.479929Z", + "updated_at": "2023-06-13T02:28:04.480304Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bent_Over_Single-Arm_Dumbbell_Tricep_Kickback.m4a", + "video_url": "/media/exercise_videos/Bent_Over_Single-Arm_Dumbbell_Tricep_Kickback.mp4", + "created_at": "2023-06-11T22:50:18.897132Z", + "updated_at": "2023-06-11T22:50:18.897140Z", + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "description": "While keeping a flat back in a bent over position, extend your right elbow behind you with your tricep. Slowly lower the weight back to starting position.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,elbow,shoulder,lumbar spine", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "triceps", + "synonyms": "" + }, + { + "id": 913, + "muscles": [ + { + "id": 7609, + "created_at": "2023-06-14T17:05:40.186258Z", + "updated_at": "2023-06-14T17:05:40.186860Z", + "exercise": 913, + "muscle": 13 + }, + { + "id": 7610, + "created_at": "2023-06-14T17:05:40.187624Z", + "updated_at": "2023-06-14T17:05:40.188052Z", + "exercise": 913, + "muscle": 9 + }, + { + "id": 7611, + "created_at": "2023-06-14T17:05:40.188815Z", + "updated_at": "2023-06-14T17:05:40.189272Z", + "exercise": 913, + "muscle": 15 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Bent_Over_YTW.m4a", + "video_url": "/media/exercise_videos/Bent_Over_YTW.mp4", + "created_at": "2023-06-11T22:50:19.168991Z", + "updated_at": "2023-06-11T22:50:19.168998Z", + "name": "Bent Over YTW", + "description": "Hinge over until your upper body is parallel with the ground. Lift your arms into a Y position and imagine squeezing a pencil between your shoulder blades. Lower back down and then repeat in a T with arms out to the sides, and finally a W with bent arms.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,thoracic spine,shoulder", + "movement_patterns": "upper pull,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "middle back,upper back,rotator cuff", + "synonyms": "" + }, + { + "id": 881, + "muscles": [ + { + "id": 7612, + "created_at": "2023-06-14T17:05:40.190134Z", + "updated_at": "2023-06-14T17:05:40.190576Z", + "exercise": 881, + "muscle": 14 + }, + { + "id": 7613, + "created_at": "2023-06-14T17:05:40.191399Z", + "updated_at": "2023-06-14T17:05:40.191824Z", + "exercise": 881, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1102, + "created_at": "2023-06-13T02:28:04.480930Z", + "updated_at": "2023-06-13T02:28:04.481361Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bicep_Curls.m4a", + "video_url": "/media/exercise_videos/Bicep_Curls.mp4", + "created_at": "2023-06-11T22:50:19.157615Z", + "updated_at": "2023-06-11T22:50:19.157621Z", + "name": "Bicep Curls", + "description": "With dumbbells starting at your sides and palms forward, curl toward your shoulders and squeeze. Lower your back down until your arms are straight.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "biceps,forearms", + "synonyms": "" + }, + { + "id": 458, + "muscles": [ + { + "id": 7614, + "created_at": "2023-06-14T17:05:40.192523Z", + "updated_at": "2023-06-14T17:05:40.192941Z", + "exercise": 458, + "muscle": 37 + } + ], + "equipment": [ + { + "id": 1103, + "created_at": "2023-06-13T02:28:04.482085Z", + "updated_at": "2023-06-13T02:28:04.482488Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bicep_Preacher_Curl.m4a", + "video_url": "/media/exercise_videos/Bicep_Preacher_Curl.mp4", + "created_at": "2023-06-11T22:50:18.996481Z", + "updated_at": "2023-06-11T22:50:18.996488Z", + "name": "Bicep Preacher Curl", + "description": "In the seated position, make sure your upper arm and elbow are firmly resting against the pad. Perform a bicep curl.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,elbow", + "movement_patterns": "machine", + "equipment_required": "Bicep Preacher Curl Machine", + "muscle_groups": "arms", + "synonyms": "" + }, + { + "id": 640, + "muscles": [ + { + "id": 7615, + "created_at": "2023-06-14T17:05:40.193752Z", + "updated_at": "2023-06-14T17:05:40.194221Z", + "exercise": 640, + "muscle": 2 + }, + { + "id": 7616, + "created_at": "2023-06-14T17:05:40.195072Z", + "updated_at": "2023-06-14T17:05:40.195540Z", + "exercise": 640, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1104, + "created_at": "2023-06-13T02:28:04.483145Z", + "updated_at": "2023-06-13T02:28:04.483597Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bicycles.m4a", + "video_url": "/media/exercise_videos/Bicycles.mp4", + "created_at": "2023-06-11T22:50:19.068035Z", + "updated_at": "2023-06-11T22:50:19.068042Z", + "name": "Bicycles", + "description": "With your hands behind your head,, crunch up and touch your right elbow to your left knee.. Then cycle to the opposite side.. As you continue cycling through, keep your low back on the ground.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip,knee,elbow,thoracic spine,shoulder", + "movement_patterns": "core,core - rotational", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 706, + "muscles": [ + { + "id": 7617, + "created_at": "2023-06-14T17:05:40.196435Z", + "updated_at": "2023-06-14T17:05:40.196993Z", + "exercise": 706, + "muscle": 5 + }, + { + "id": 7618, + "created_at": "2023-06-14T17:05:40.197899Z", + "updated_at": "2023-06-14T17:05:40.198413Z", + "exercise": 706, + "muscle": 4 + }, + { + "id": 7619, + "created_at": "2023-06-14T17:05:40.199170Z", + "updated_at": "2023-06-14T17:05:40.199726Z", + "exercise": 706, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1105, + "created_at": "2023-06-13T02:28:04.484298Z", + "updated_at": "2023-06-13T02:28:04.484679Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bike.m4a", + "video_url": "/media/exercise_videos/Bike.mp4", + "created_at": "2023-06-11T22:50:19.094060Z", + "updated_at": "2023-06-11T22:50:19.094067Z", + "name": "Bike", + "description": "Hop on a spin bike. If you don't have access, a recumbent bike will work as well", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "cardio/locomotion", + "equipment_required": "Bike", + "muscle_groups": "quads,glutes,hip flexor", + "synonyms": null + }, + { + "id": 677, + "muscles": [ + { + "id": 7620, + "created_at": "2023-06-14T17:05:40.200502Z", + "updated_at": "2023-06-14T17:05:40.200993Z", + "exercise": 677, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1106, + "created_at": "2023-06-13T02:28:04.485367Z", + "updated_at": "2023-06-13T02:28:04.485793Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bird_Dogs.m4a", + "video_url": "/media/exercise_videos/Bird_Dogs.mp4", + "created_at": "2023-06-11T22:50:19.082416Z", + "updated_at": "2023-06-11T22:50:19.082423Z", + "name": "Bird Dogs", + "description": "Start on all fours. Keep your back flat, extend your left hand with your right foot then your right hand with your left foot", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip,knee,wrist", + "movement_patterns": "core,core - anti-extension,core - anti-rotation", + "equipment_required": "Yoga Mat", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 1029, + "muscles": [ + { + "id": 7621, + "created_at": "2023-06-14T17:05:40.201807Z", + "updated_at": "2023-06-14T17:05:40.202272Z", + "exercise": 1029, + "muscle": 9 + }, + { + "id": 7622, + "created_at": "2023-06-14T17:05:40.203143Z", + "updated_at": "2023-06-14T17:05:40.203633Z", + "exercise": 1029, + "muscle": 13 + }, + { + "id": 7623, + "created_at": "2023-06-14T17:05:40.204439Z", + "updated_at": "2023-06-14T17:05:40.204907Z", + "exercise": 1029, + "muscle": 15 + } + ], + "equipment": [ + { + "id": 1107, + "created_at": "2023-06-13T02:28:04.486503Z", + "updated_at": "2023-06-13T02:28:04.486891Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Blackburn_Series.m4a", + "video_url": "/media/exercise_videos/Blackburn_Series.mp4", + "created_at": "2023-06-11T22:50:19.210375Z", + "updated_at": "2023-06-11T22:50:19.210382Z", + "name": "Blackburn Series", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,shoulder,elbow", + "movement_patterns": "upper pull,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "upper back,middle back,rotator cuff", + "synonyms": "" + }, + { + "id": 972, + "muscles": [ + { + "id": 7624, + "created_at": "2023-06-14T17:05:40.205867Z", + "updated_at": "2023-06-14T17:05:40.206421Z", + "exercise": 972, + "muscle": 2 + }, + { + "id": 7625, + "created_at": "2023-06-14T17:05:40.207333Z", + "updated_at": "2023-06-14T17:05:40.207827Z", + "exercise": 972, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1108, + "created_at": "2023-06-13T02:28:04.487636Z", + "updated_at": "2023-06-13T02:28:04.488046Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Boat_Pose.m4a", + "video_url": "/media/exercise_videos/Boat_Pose.mp4", + "created_at": "2023-06-11T22:50:19.189959Z", + "updated_at": "2023-06-11T22:50:19.189965Z", + "name": "Boat Pose", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,lumbar spine", + "movement_patterns": "core,yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 912, + "muscles": [ + { + "id": 7626, + "created_at": "2023-06-14T17:05:40.208634Z", + "updated_at": "2023-06-14T17:05:40.209167Z", + "exercise": 912, + "muscle": 30 + }, + { + "id": 7627, + "created_at": "2023-06-14T17:05:40.209956Z", + "updated_at": "2023-06-14T17:05:40.210413Z", + "exercise": 912, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1109, + "created_at": "2023-06-13T02:28:04.488647Z", + "updated_at": "2023-06-13T02:28:04.488991Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Boat_to_Low_Boat.m4a", + "video_url": "/media/exercise_videos/Boat_to_Low_Boat.mp4", + "created_at": "2023-06-11T22:50:19.168637Z", + "updated_at": "2023-06-11T22:50:19.168643Z", + "name": "Boat to Low Boat", + "description": "Sit on the ground, and lean back with your feet off the floor,, Keep your back straight and extend your legs as you lean back,, Keep your arms extended the entire time.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,lumbar spine", + "movement_patterns": "core", + "equipment_required": "Yoga Mat", + "muscle_groups": "abs,hip flexor", + "synonyms": "Jack Knife" + }, + { + "id": 875, + "muscles": [ + { + "id": 7628, + "created_at": "2023-06-14T17:05:40.211215Z", + "updated_at": "2023-06-14T17:05:40.211675Z", + "exercise": 875, + "muscle": 4 + }, + { + "id": 7629, + "created_at": "2023-06-14T17:05:40.212520Z", + "updated_at": "2023-06-14T17:05:40.213099Z", + "exercise": 875, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1110, + "created_at": "2023-06-13T02:28:04.489650Z", + "updated_at": "2023-06-13T02:28:04.489994Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bodyweight_Squat_to_Bench.m4a", + "video_url": "/media/exercise_videos/Bodyweight_Squat_to_Bench.mp4", + "created_at": "2023-06-11T22:50:19.155489Z", + "updated_at": "2023-06-11T22:50:19.155496Z", + "name": "Bodyweight Squat to Bench", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Bench", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 788, + "muscles": [ + { + "id": 7630, + "created_at": "2023-06-14T17:05:40.214030Z", + "updated_at": "2023-06-14T17:05:40.214547Z", + "exercise": 788, + "muscle": 4 + }, + { + "id": 7631, + "created_at": "2023-06-14T17:05:40.215250Z", + "updated_at": "2023-06-14T17:05:40.215676Z", + "exercise": 788, + "muscle": 5 + }, + { + "id": 7632, + "created_at": "2023-06-14T17:05:40.216388Z", + "updated_at": "2023-06-14T17:05:40.216921Z", + "exercise": 788, + "muscle": 6 + }, + { + "id": 7633, + "created_at": "2023-06-14T17:05:40.217798Z", + "updated_at": "2023-06-14T17:05:40.218284Z", + "exercise": 788, + "muscle": 7 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Bodyweight_Squats.m4a", + "video_url": "/media/exercise_videos/Bodyweight_Squats.mp4", + "created_at": "2023-06-11T22:50:19.124328Z", + "updated_at": "2023-06-11T22:50:19.124335Z", + "name": "Bodyweight Squats", + "description": "With your feet just outside of your hips, sit back and down. Go as low as you can with good posture and drive back up to a standing position", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "", + "muscle_groups": "glutes,quads,hamstrings,hip abductors", + "synonyms": "BW Squats, Air Squat" + }, + { + "id": 230, + "muscles": [ + { + "id": 7634, + "created_at": "2023-06-14T17:05:40.220144Z", + "updated_at": "2023-06-14T17:05:40.221069Z", + "exercise": 230, + "muscle": 8 + }, + { + "id": 7635, + "created_at": "2023-06-14T17:05:40.222169Z", + "updated_at": "2023-06-14T17:05:40.222841Z", + "exercise": 230, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1111, + "created_at": "2023-06-13T02:28:04.490660Z", + "updated_at": "2023-06-13T02:28:04.491065Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bodyweight_Tricep_Extension.m4a", + "video_url": "/media/exercise_videos/Bodyweight_Tricep_Extension.mp4", + "created_at": "2023-06-11T22:50:18.904603Z", + "updated_at": "2023-06-11T22:50:18.904611Z", + "name": "Bodyweight Tricep Extension", + "description": "With hands firmly on a bench or box, slowly bend your elbows and lower your torso. Once your forehead is almost touching, drive yourself back to the starting position with arms extended ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "arms,core,core - anti-extension", + "equipment_required": "Bench", + "muscle_groups": "triceps,core", + "synonyms": "" + }, + { + "id": 671, + "muscles": [ + { + "id": 7636, + "created_at": "2023-06-14T17:05:40.223716Z", + "updated_at": "2023-06-14T17:05:40.224187Z", + "exercise": 671, + "muscle": 4 + }, + { + "id": 7637, + "created_at": "2023-06-14T17:05:40.224954Z", + "updated_at": "2023-06-14T17:05:40.225420Z", + "exercise": 671, + "muscle": 5 + }, + { + "id": 7638, + "created_at": "2023-06-14T17:05:40.226217Z", + "updated_at": "2023-06-14T17:05:40.226689Z", + "exercise": 671, + "muscle": 9 + }, + { + "id": 7639, + "created_at": "2023-06-14T17:05:40.227610Z", + "updated_at": "2023-06-14T17:05:40.228130Z", + "exercise": 671, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Bottom_Up_Squats.m4a", + "video_url": "/media/exercise_videos/Bottom_Up_Squats.mp4", + "created_at": "2023-06-11T22:50:19.080108Z", + "updated_at": "2023-06-11T22:50:19.080115Z", + "name": "Bottom Up Squats", + "description": "Start in a standing position with your feet just outside of hip width, and your arms straight overhead,, with straight legs, shift your hips backwards bringing your hands down to your feet,, bend your knees to sit down and move your hips back, your torso should remain tall,, keeping your straight arms between your legs, while staying in the squat position, reach your arms straight overhead,, push the ground away to stand up, repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee,shoulder", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "glutes,quads,upper back,hamstrings", + "synonyms": "" + }, + { + "id": 562, + "muscles": [ + { + "id": 7640, + "created_at": "2023-06-14T17:05:40.229051Z", + "updated_at": "2023-06-14T17:05:40.229569Z", + "exercise": 562, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1112, + "created_at": "2023-06-13T02:28:04.491703Z", + "updated_at": "2023-06-13T02:28:04.492079Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bottoms_Up_Press.m4a", + "video_url": "/media/exercise_videos/Bottoms_Up_Press.mp4", + "created_at": "2023-06-11T22:50:19.037544Z", + "updated_at": "2023-06-11T22:50:19.037551Z", + "name": "Bottoms Up Press", + "description": "In a kneeling position with your right knee down,, grab the kettlebell in your right hand so the round part of the bell is pointing up.. With a steady wrist,, press up overhead and lower slowly with control.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,knee,hip", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Kettlebell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 847, + "muscles": [ + { + "id": 7641, + "created_at": "2023-06-14T17:05:40.230535Z", + "updated_at": "2023-06-14T17:05:40.231041Z", + "exercise": 847, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1113, + "created_at": "2023-06-13T02:28:04.492717Z", + "updated_at": "2023-06-13T02:28:04.493076Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bottoms_Up_Press.m4a", + "video_url": "/media/exercise_videos/Bottoms_Up_Press.mp4", + "created_at": "2023-06-11T22:50:19.145465Z", + "updated_at": "2023-06-11T22:50:19.145471Z", + "name": "Bottoms Up Press", + "description": "In a kneeling position with your left knee down,, grab the kettlebell in your left hand so the round part of the bell is pointing up to the ceiling.. With a tight grip on the handle,, press up overhead and lower slowly with control.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,knee", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Kettlebell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 907, + "muscles": [ + { + "id": 7642, + "created_at": "2023-06-14T17:05:40.231783Z", + "updated_at": "2023-06-14T17:05:40.232255Z", + "exercise": 907, + "muscle": 4 + }, + { + "id": 7643, + "created_at": "2023-06-14T17:05:40.233019Z", + "updated_at": "2023-06-14T17:05:40.233462Z", + "exercise": 907, + "muscle": 5 + }, + { + "id": 7644, + "created_at": "2023-06-14T17:05:40.234219Z", + "updated_at": "2023-06-14T17:05:40.234585Z", + "exercise": 907, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Bound_with_Stick.m4a", + "video_url": "/media/exercise_videos/Bound_with_Stick.mp4", + "created_at": "2023-06-11T22:50:19.166867Z", + "updated_at": "2023-06-11T22:50:19.166873Z", + "name": "Bound with Stick", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "plyometric,balance", + "equipment_required": "", + "muscle_groups": "glutes,quads,calves", + "synonyms": null + }, + { + "id": 995, + "muscles": [ + { + "id": 7645, + "created_at": "2023-06-14T17:05:40.235305Z", + "updated_at": "2023-06-14T17:05:40.235771Z", + "exercise": 995, + "muscle": 19 + }, + { + "id": 7646, + "created_at": "2023-06-14T17:05:40.236535Z", + "updated_at": "2023-06-14T17:05:40.237052Z", + "exercise": 995, + "muscle": 5 + }, + { + "id": 7647, + "created_at": "2023-06-14T17:05:40.237886Z", + "updated_at": "2023-06-14T17:05:40.238408Z", + "exercise": 995, + "muscle": 16 + }, + { + "id": 7648, + "created_at": "2023-06-14T17:05:40.239228Z", + "updated_at": "2023-06-14T17:05:40.239641Z", + "exercise": 995, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1114, + "created_at": "2023-06-13T02:28:04.493755Z", + "updated_at": "2023-06-13T02:28:04.494167Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Bow.m4a", + "video_url": "/media/exercise_videos/Bow.mp4", + "created_at": "2023-06-11T22:50:19.198186Z", + "updated_at": "2023-06-11T22:50:19.198193Z", + "name": "Bow", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,hip,knee,shoulder,thoracic spine,ankle", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "lower back,quads,hip flexor,upper back", + "synonyms": "" + }, + { + "id": 868, + "muscles": [ + { + "id": 7649, + "created_at": "2023-06-14T17:05:40.240381Z", + "updated_at": "2023-06-14T17:05:40.240787Z", + "exercise": 868, + "muscle": 4 + }, + { + "id": 7650, + "created_at": "2023-06-14T17:05:40.241597Z", + "updated_at": "2023-06-14T17:05:40.242047Z", + "exercise": 868, + "muscle": 5 + }, + { + "id": 7651, + "created_at": "2023-06-14T17:05:40.242801Z", + "updated_at": "2023-06-14T17:05:40.243218Z", + "exercise": 868, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1115, + "created_at": "2023-06-13T02:28:04.494962Z", + "updated_at": "2023-06-13T02:28:04.495424Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Box_Jumps.m4a", + "video_url": "/media/exercise_videos/Box_Jumps.mp4", + "created_at": "2023-06-11T22:50:19.153007Z", + "updated_at": "2023-06-11T22:50:19.153014Z", + "name": "Box Jumps", + "description": "Jump high and land softly on the box in an athletic position. Step down to the starting position", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "plyometric", + "equipment_required": "Box", + "muscle_groups": "glutes,quads,calves", + "synonyms": "" + }, + { + "id": 208, + "muscles": [ + { + "id": 7652, + "created_at": "2023-06-14T17:05:40.244029Z", + "updated_at": "2023-06-14T17:05:40.244471Z", + "exercise": 208, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Break_Dancer.m4a", + "video_url": "/media/exercise_videos/Break_Dancer.mp4", + "created_at": "2023-06-11T22:50:18.895474Z", + "updated_at": "2023-06-11T22:50:18.895481Z", + "name": "Break Dancer", + "description": "Starting in a bear position, bring one leg off the ground and kick through under your body and touch that foot with the opposite hand. Return to starting bear position and repeat on the other side with the opposite foot and hand ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,wrist", + "movement_patterns": "core,core - rotational", + "equipment_required": "", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 545, + "muscles": [ + { + "id": 7653, + "created_at": "2023-06-14T17:05:40.245235Z", + "updated_at": "2023-06-14T17:05:40.245716Z", + "exercise": 545, + "muscle": 4 + }, + { + "id": 7654, + "created_at": "2023-06-14T17:05:40.246581Z", + "updated_at": "2023-06-14T17:05:40.247339Z", + "exercise": 545, + "muscle": 5 + }, + { + "id": 7655, + "created_at": "2023-06-14T17:05:40.248589Z", + "updated_at": "2023-06-14T17:05:40.249300Z", + "exercise": 545, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Broad_Jumps.m4a", + "video_url": "/media/exercise_videos/Broad_Jumps.mp4", + "created_at": "2023-06-11T22:50:19.030598Z", + "updated_at": "2023-06-11T22:50:19.030605Z", + "name": "Broad Jumps", + "description": "With your feet just outside hip width apart,, sit back into your hips, then swing your arms to explode forward.. Cover as much distance as you can.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "glutes,quads,calves", + "synonyms": "" + }, + { + "id": 438, + "muscles": [ + { + "id": 7656, + "created_at": "2023-06-14T17:05:40.250537Z", + "updated_at": "2023-06-14T17:05:40.251088Z", + "exercise": 438, + "muscle": 15 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Burnout_Hooks.m4a", + "video_url": "/media/exercise_videos/Burnout_Hooks.mp4", + "created_at": "2023-06-11T22:50:18.988599Z", + "updated_at": "2023-06-11T22:50:18.988606Z", + "name": "Burnout Hooks", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,elbow,thoracic spine", + "movement_patterns": "combat", + "equipment_required": "", + "muscle_groups": "rotator cuff", + "synonyms": "" + }, + { + "id": 797, + "muscles": [ + { + "id": 7657, + "created_at": "2023-06-14T17:05:40.251846Z", + "updated_at": "2023-06-14T17:05:40.252403Z", + "exercise": 797, + "muscle": 15 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Burnout_Straights.m4a", + "video_url": "/media/exercise_videos/Burnout_Straights.mp4", + "created_at": "2023-06-11T22:50:19.127565Z", + "updated_at": "2023-06-11T22:50:19.127572Z", + "name": "Burnout Straights", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,elbow,thoracic spine", + "movement_patterns": "combat", + "equipment_required": "", + "muscle_groups": "rotator cuff", + "synonyms": "" + }, + { + "id": 442, + "muscles": [ + { + "id": 7658, + "created_at": "2023-06-14T17:05:40.253216Z", + "updated_at": "2023-06-14T17:05:40.253713Z", + "exercise": 442, + "muscle": 15 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Burnout_Uppercuts.m4a", + "video_url": "/media/exercise_videos/Burnout_Uppercuts.mp4", + "created_at": "2023-06-11T22:50:18.990146Z", + "updated_at": "2023-06-11T22:50:18.990153Z", + "name": "Burnout Uppercuts", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,elbow,thoracic spine", + "movement_patterns": "combat", + "equipment_required": "", + "muscle_groups": "rotator cuff", + "synonyms": "" + }, + { + "id": 699, + "muscles": [ + { + "id": 7659, + "created_at": "2023-06-14T17:05:40.254544Z", + "updated_at": "2023-06-14T17:05:40.254986Z", + "exercise": 699, + "muscle": 20 + }, + { + "id": 7660, + "created_at": "2023-06-14T17:05:40.255919Z", + "updated_at": "2023-06-14T17:05:40.256437Z", + "exercise": 699, + "muscle": 4 + }, + { + "id": 7661, + "created_at": "2023-06-14T17:05:40.257221Z", + "updated_at": "2023-06-14T17:05:40.257656Z", + "exercise": 699, + "muscle": 5 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Burpees.m4a", + "video_url": "/media/exercise_videos/Burpees.mp4", + "created_at": "2023-06-11T22:50:19.091339Z", + "updated_at": "2023-06-11T22:50:19.091346Z", + "name": "Burpees", + "description": "Place your hands on the ground, jump back into a plank position, jump back up feet near your hands and then jump up vertically.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder", + "movement_patterns": "lower push - squat,plyometric,upper push - horizontal", + "equipment_required": "", + "muscle_groups": "chest,glutes,quads", + "synonyms": "" + }, + { + "id": 715, + "muscles": [ + { + "id": 7662, + "created_at": "2023-06-14T17:05:40.258378Z", + "updated_at": "2023-06-14T17:05:40.258862Z", + "exercise": 715, + "muscle": 27 + } + ], + "equipment": [ + { + "id": 1116, + "created_at": "2023-06-13T02:28:04.496119Z", + "updated_at": "2023-06-13T02:28:04.496529Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Butterfly_Stretch.m4a", + "video_url": "/media/exercise_videos/Butterfly_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.097668Z", + "updated_at": "2023-06-11T22:50:19.097675Z", + "name": "Butterfly Stretch", + "description": "Sit with your knees out and soles of your feet together.. Keep a tall torso as you lean your chest forward,, and push your knees apart with your elbows. Breathe deeply.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee", + "movement_patterns": "mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip adductors", + "synonyms": null + }, + { + "id": 936, + "muscles": [ + { + "id": 7663, + "created_at": "2023-06-14T17:05:40.259694Z", + "updated_at": "2023-06-14T17:05:40.260150Z", + "exercise": 936, + "muscle": 20 + } + ], + "equipment": [ + { + "id": 1117, + "created_at": "2023-06-13T02:28:04.498950Z", + "updated_at": "2023-06-13T02:28:04.499495Z", + "category": null, + "name": null + }, + { + "id": 1118, + "created_at": "2023-06-13T02:28:04.500282Z", + "updated_at": "2023-06-13T02:28:04.500814Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Cable_Chest_Press.m4a", + "video_url": "/media/exercise_videos/Cable_Chest_Press.mp4", + "created_at": "2023-06-11T22:50:19.177180Z", + "updated_at": "2023-06-11T22:50:19.177187Z", + "name": "Cable Chest Press", + "description": "Stand tall with handles at chest height, facing away from the machine.. With a neutral grip, press the handles away from your chest,, straight out in front of you. Your arms are parallel to the ground.. Return under control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 989, + "muscles": [ + { + "id": 7664, + "created_at": "2023-06-14T17:05:40.261008Z", + "updated_at": "2023-06-14T17:05:40.261435Z", + "exercise": 989, + "muscle": 4 + }, + { + "id": 7665, + "created_at": "2023-06-14T17:05:40.262213Z", + "updated_at": "2023-06-14T17:05:40.262663Z", + "exercise": 989, + "muscle": 6 + }, + { + "id": 7666, + "created_at": "2023-06-14T17:05:40.263448Z", + "updated_at": "2023-06-14T17:05:40.263891Z", + "exercise": 989, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1119, + "created_at": "2023-06-13T02:28:04.501565Z", + "updated_at": "2023-06-13T02:28:04.502047Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Cable_Pull_Through.m4a", + "video_url": "/media/exercise_videos/Cable_Pull_Through.mp4", + "created_at": "2023-06-11T22:50:19.196019Z", + "updated_at": "2023-06-11T22:50:19.196025Z", + "name": "Cable Pull Through", + "description": "Start with the rope between your legs.. Stand tall,, and walk forward until you feel tension in the rope.. Hinge your hips back,, and let your shoulders come forward.. Pull your hips forward to stand..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip,knee,ankle,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Tricep Rope", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "" + }, + { + "id": 447, + "muscles": [ + { + "id": 7667, + "created_at": "2023-06-14T17:05:40.264660Z", + "updated_at": "2023-06-14T17:05:40.265108Z", + "exercise": 447, + "muscle": 30 + }, + { + "id": 7668, + "created_at": "2023-06-14T17:05:40.265906Z", + "updated_at": "2023-06-14T17:05:40.266357Z", + "exercise": 447, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1120, + "created_at": "2023-06-13T02:28:04.502900Z", + "updated_at": "2023-06-13T02:28:04.503373Z", + "category": null, + "name": null + }, + { + "id": 1121, + "created_at": "2023-06-13T02:28:04.504209Z", + "updated_at": "2023-06-13T02:28:04.504654Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Cable_Rotational_Press.m4a", + "video_url": "/media/exercise_videos/Cable_Rotational_Press.mp4", + "created_at": "2023-06-11T22:50:18.992105Z", + "updated_at": "2023-06-11T22:50:18.992112Z", + "name": "Cable Rotational Press", + "description": "Stand tall with the handle at chest height and the cable machine to your right.. With your hands together, press the handle away from your chest,, while maintaining control. Keep a strong base of support with your legs.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "core,core - anti-rotation", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "abs,obliques", + "synonyms": "Pallof Press" + }, + { + "id": 707, + "muscles": [ + { + "id": 7669, + "created_at": "2023-06-14T17:05:40.267096Z", + "updated_at": "2023-06-14T17:05:40.267507Z", + "exercise": 707, + "muscle": 30 + }, + { + "id": 7670, + "created_at": "2023-06-14T17:05:40.268369Z", + "updated_at": "2023-06-14T17:05:40.268838Z", + "exercise": 707, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1122, + "created_at": "2023-06-13T02:28:04.505344Z", + "updated_at": "2023-06-13T02:28:04.505702Z", + "category": null, + "name": null + }, + { + "id": 1123, + "created_at": "2023-06-13T02:28:04.506346Z", + "updated_at": "2023-06-13T02:28:04.506717Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Cable_Rotational_Press.m4a", + "video_url": "/media/exercise_videos/Cable_Rotational_Press.mp4", + "created_at": "2023-06-11T22:50:19.094493Z", + "updated_at": "2023-06-11T22:50:19.094500Z", + "name": "Cable Rotational Press", + "description": "Stand tall with the handle at chest height and the cable machine to your left.. With your hands together, press the handle away from your chest,, straight out in front of you. Keep a strong base of support with your legs.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "core,core - anti-rotation", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "abs,obliques", + "synonyms": "Pallof Press" + }, + { + "id": 1027, + "muscles": [ + { + "id": 7671, + "created_at": "2023-06-14T17:05:40.269644Z", + "updated_at": "2023-06-14T17:05:40.270107Z", + "exercise": 1027, + "muscle": 30 + }, + { + "id": 7672, + "created_at": "2023-06-14T17:05:40.270855Z", + "updated_at": "2023-06-14T17:05:40.271359Z", + "exercise": 1027, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1124, + "created_at": "2023-06-13T02:28:04.507420Z", + "updated_at": "2023-06-13T02:28:04.507982Z", + "category": null, + "name": null + }, + { + "id": 1125, + "created_at": "2023-06-13T02:28:04.508782Z", + "updated_at": "2023-06-13T02:28:04.509235Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Cable_Rotational_Pulse.m4a", + "video_url": "/media/exercise_videos/Cable_Rotational_Pulse.mp4", + "created_at": "2023-06-11T22:50:19.209651Z", + "updated_at": "2023-06-11T22:50:19.209657Z", + "name": "Cable Rotational Pulse", + "description": "Stand with the cable machine on your left.. Hold the handle out in front of you in an athletic stance.. Twist your torso 45 degrees to the right, then return to center.. 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Once your foot hits the ground,, twist your hips back to reach that foot behind.. Keep your shoulders square as your hips rotate back and forth..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle,lumbar spine,thoracic spine", + "movement_patterns": "cardio/locomotion", + "equipment_required": "", + "muscle_groups": "calves,glutes", + "synonyms": "" + }, + { + "id": 747, + "muscles": [ + { + "id": 7694, + "created_at": "2023-06-14T17:05:40.298683Z", + "updated_at": "2023-06-14T17:05:40.299345Z", + "exercise": 747, + "muscle": 19 + }, + { + "id": 7695, + "created_at": "2023-06-14T17:05:40.300219Z", + "updated_at": "2023-06-14T17:05:40.300654Z", + "exercise": 747, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 1138, + "created_at": "2023-06-13T02:28:04.523595Z", + "updated_at": "2023-06-13T02:28:04.523993Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Cat_Camel.m4a", + "video_url": "/media/exercise_videos/Cat_Camel.mp4", + "created_at": "2023-06-11T22:50:19.109398Z", + "updated_at": "2023-06-11T22:50:19.109405Z", + "name": "Cat Camel", + "description": "Start with your hands and knees on the ground.. Exhale as you reach the bottom of your sternum towards the ceiling.. To reverse, inhale as you arch your low back,, and finish by looking up..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,elbow,wrist,shoulder,knee", + "movement_patterns": "yoga,mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "lower back,middle back", + "synonyms": "" + }, + { + "id": 495, + "muscles": [ + { + "id": 7696, + "created_at": "2023-06-14T17:05:40.301365Z", + "updated_at": "2023-06-14T17:05:40.301765Z", + "exercise": 495, + "muscle": 4 + }, + { + "id": 7697, + "created_at": "2023-06-14T17:05:40.302477Z", + "updated_at": "2023-06-14T17:05:40.302855Z", + "exercise": 495, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1139, + "created_at": "2023-06-13T02:28:04.524659Z", + "updated_at": "2023-06-13T02:28:04.525069Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Chair_Pose.m4a", + "video_url": "/media/exercise_videos/Chair_Pose.mp4", + "created_at": "2023-06-11T22:50:19.010855Z", + "updated_at": "2023-06-11T22:50:19.010862Z", + "name": "Chair Pose", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee,shoulder", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 226, + "muscles": [ + { + "id": 7698, + "created_at": "2023-06-14T17:05:40.303664Z", + "updated_at": "2023-06-14T17:05:40.304127Z", + "exercise": 226, + "muscle": 20 + }, + { + "id": 7699, + "created_at": "2023-06-14T17:05:40.304944Z", + "updated_at": "2023-06-14T17:05:40.305372Z", + "exercise": 226, + "muscle": 19 + }, + { + "id": 7700, + "created_at": "2023-06-14T17:05:40.306155Z", + "updated_at": "2023-06-14T17:05:40.306635Z", + "exercise": 226, + "muscle": 6 + }, + { + "id": 7701, + "created_at": "2023-06-14T17:05:40.307405Z", + "updated_at": "2023-06-14T17:05:40.307822Z", + "exercise": 226, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Chaturanga.m4a", + "video_url": "/media/exercise_videos/Chaturanga.mp4", + "created_at": "2023-06-11T22:50:18.902910Z", + "updated_at": "2023-06-11T22:50:18.902917Z", + "name": "Chaturanga", + "description": "Exhale to lower towards the floor. 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Exhale to press back, sending the hips upward into downward facing dog.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,wrist,shoulder,elbow", + "movement_patterns": "yoga", + "equipment_required": "", + "muscle_groups": "chest,lower back,hamstrings,calves", + "synonyms": "" + }, + { + "id": 104, + "muscles": [ + { + "id": 7702, + "created_at": "2023-06-14T17:05:40.308543Z", + "updated_at": "2023-06-14T17:05:40.308927Z", + "exercise": 104, + "muscle": 10 + }, + { + "id": 7703, + "created_at": "2023-06-14T17:05:40.309708Z", + "updated_at": "2023-06-14T17:05:40.310201Z", + "exercise": 104, + "muscle": 9 + }, + { + "id": 7704, + "created_at": "2023-06-14T17:05:40.310973Z", + "updated_at": "2023-06-14T17:05:40.311373Z", + "exercise": 104, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 1140, + "created_at": "2023-06-13T02:28:04.525783Z", + "updated_at": "2023-06-13T02:28:04.526185Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Chest_Supported_Row.m4a", + "video_url": "/media/exercise_videos/Chest_Supported_Row.mp4", + "created_at": "2023-06-11T22:50:18.849476Z", + "updated_at": "2023-06-11T22:50:18.849485Z", + "name": "Chest Supported Row", + "description": "Sit down on the bench, place your feet on the foot plates, resting your your chest on the upright pad. Grasp each handle and pull towards you, focusing on good posture. Return back with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,elbow,shoulder", + "movement_patterns": "machine,upper pull,upper pull - horizonal", + "equipment_required": "Chest Supported Row Machine", + "muscle_groups": "lats,upper back,middle back", + "synonyms": "" + }, + { + "id": 700, + "muscles": [ + { + "id": 7705, + "created_at": "2023-06-14T17:05:40.312106Z", + "updated_at": "2023-06-14T17:05:40.312528Z", + "exercise": 700, + "muscle": 5 + }, + { + "id": 7706, + "created_at": "2023-06-14T17:05:40.313309Z", + "updated_at": "2023-06-14T17:05:40.313945Z", + "exercise": 700, + "muscle": 19 + }, + { + "id": 7707, + "created_at": "2023-06-14T17:05:40.315162Z", + "updated_at": "2023-06-14T17:05:40.315865Z", + "exercise": 700, + "muscle": 10 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Childs_Pose.m4a", + "video_url": "/media/exercise_videos/Childs_Pose.mp4", + "created_at": "2023-06-11T22:50:19.091759Z", + "updated_at": "2023-06-11T22:50:19.091766Z", + "name": "Childs Pose", + "description": "Start on your hands and knees with your feet together and knees wide. 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Pull your chest up to the bar with your chin passing the bar", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Pull-Up Bar", + "muscle_groups": "lats,middle back,biceps,upper back", + "synonyms": "" + }, + { + "id": 590, + "muscles": [ + { + "id": 7712, + "created_at": "2023-06-14T17:05:40.322274Z", + "updated_at": "2023-06-14T17:05:40.322789Z", + "exercise": 590, + "muscle": 7 + }, + { + "id": 7713, + "created_at": "2023-06-14T17:05:40.323590Z", + "updated_at": "2023-06-14T17:05:40.324010Z", + "exercise": 590, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Clamshells.m4a", + "video_url": "/media/exercise_videos/Clamshells.mp4", + "created_at": "2023-06-11T22:50:19.048452Z", + "updated_at": "2023-06-11T22:50:19.048459Z", + "name": "Clamshells", + "description": "Lie on your left side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your right knee away from your left,, and finish by squeezing your right glute..", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "", + "muscle_groups": "hip abductors,glutes", + "synonyms": "" + }, + { + "id": 745, + "muscles": [ + { + "id": 7714, + "created_at": "2023-06-14T17:05:40.324770Z", + "updated_at": "2023-06-14T17:05:40.325239Z", + "exercise": 745, + "muscle": 7 + }, + { + "id": 7715, + "created_at": "2023-06-14T17:05:40.325993Z", + "updated_at": "2023-06-14T17:05:40.326620Z", + "exercise": 745, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Clamshells.m4a", + "video_url": "/media/exercise_videos/Clamshells.mp4", + "created_at": "2023-06-11T22:50:19.108674Z", + "updated_at": "2023-06-11T22:50:19.108681Z", + "name": "Clamshells", + "description": "Lie on your right side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your left knee away from your right,, and finish by squeezing your left glute..", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "", + "muscle_groups": "hip abductors,glutes", + "synonyms": "" + }, + { + "id": 1110, + "muscles": [ + { + "id": 7716, + "created_at": "2023-06-14T17:05:40.327328Z", + "updated_at": "2023-06-14T17:05:40.327727Z", + "exercise": 1110, + "muscle": 20 + }, + { + "id": 7717, + "created_at": "2023-06-14T17:05:40.328445Z", + "updated_at": "2023-06-14T17:05:40.328857Z", + "exercise": 1110, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1142, + "created_at": "2023-06-13T02:28:04.527948Z", + "updated_at": "2023-06-13T02:28:04.528293Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Clap_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Clap_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.239481Z", + "updated_at": "2023-06-11T22:50:19.239488Z", + "name": "Clap Push-Ups", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "plyometric,upper push - horizontal,upper push", + "equipment_required": "Yoga Mat", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 548, + "muscles": [ + { + "id": 7718, + "created_at": "2023-06-14T17:05:40.329713Z", + "updated_at": "2023-06-14T17:05:40.330205Z", + "exercise": 548, + "muscle": 20 + }, + { + "id": 7719, + "created_at": "2023-06-14T17:05:40.330931Z", + "updated_at": "2023-06-14T17:05:40.331338Z", + "exercise": 548, + "muscle": 8 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Close_Grip_Push-Up.m4a", + "video_url": "/media/exercise_videos/Close_Grip_Push-Up.mp4", + "created_at": "2023-06-11T22:50:19.031830Z", + "updated_at": "2023-06-11T22:50:19.031838Z", + "name": "Close Grip Push-Up", + "description": "Start in with your hands inside your shoulder width and your lower body resting on the balls of your feet. Slowly move your body down as close to the ground as you can without touching it, then drive into your hands and press back up", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,ankle,shoulder", + "movement_patterns": "upper push,upper push", + "equipment_required": "", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 694, + "muscles": [ + { + "id": 7720, + "created_at": "2023-06-14T17:05:40.332078Z", + "updated_at": "2023-06-14T17:05:40.332558Z", + "exercise": 694, + "muscle": 19 + }, + { + "id": 7721, + "created_at": "2023-06-14T17:05:40.333362Z", + "updated_at": "2023-06-14T17:05:40.333813Z", + "exercise": 694, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 1143, + "created_at": "2023-06-13T02:28:04.528963Z", + "updated_at": "2023-06-13T02:28:04.529363Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Cobra_Pose.m4a", + "video_url": "/media/exercise_videos/Cobra_Pose.mp4", + "created_at": "2023-06-11T22:50:19.089336Z", + "updated_at": "2023-06-11T22:50:19.089343Z", + "name": "Cobra Pose", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,thoracic spine,wrist,elbow,shoulder", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "lower back,middle back", + "synonyms": "" + }, + { + "id": 217, + "muscles": [ + { + "id": 7722, + "created_at": "2023-06-14T17:05:40.334558Z", + "updated_at": "2023-06-14T17:05:40.334951Z", + "exercise": 217, + "muscle": 2 + }, + { + "id": 7723, + "created_at": "2023-06-14T17:05:40.335640Z", + "updated_at": "2023-06-14T17:05:40.336016Z", + "exercise": 217, + "muscle": 27 + }, + { + "id": 7724, + "created_at": "2023-06-14T17:05:40.336755Z", + "updated_at": "2023-06-14T17:05:40.337226Z", + "exercise": 217, + "muscle": 30 + } + ], + "equipment": [ + { + "id": 1144, + "created_at": "2023-06-13T02:28:04.529988Z", + "updated_at": "2023-06-13T02:28:04.530330Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Copenhagen_Plank.m4a", + "video_url": "/media/exercise_videos/Copenhagen_Plank.mp4", + "created_at": "2023-06-11T22:50:18.899320Z", + "updated_at": "2023-06-11T22:50:18.899327Z", + "name": "Copenhagen Plank", + "description": "Place left leg on the box or bench, then raise your hips up into a side plank position on the right elbow while keeping the left right off the ground. Maintain a tight core.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,knee,hip,shoulder,elbow", + "movement_patterns": "core,core - anti-lateral flexion", + "equipment_required": "Bench", + "muscle_groups": "core,hip adductors,abs", + "synonyms": "" + }, + { + "id": 219, + "muscles": [ + { + "id": 7725, + "created_at": "2023-06-14T17:05:40.338052Z", + "updated_at": "2023-06-14T17:05:40.338465Z", + "exercise": 219, + "muscle": 2 + }, + { + "id": 7726, + "created_at": "2023-06-14T17:05:40.339215Z", + "updated_at": "2023-06-14T17:05:40.339621Z", + "exercise": 219, + "muscle": 27 + }, + { + "id": 7727, + "created_at": "2023-06-14T17:05:40.340435Z", + "updated_at": "2023-06-14T17:05:40.340927Z", + "exercise": 219, + "muscle": 30 + } + ], + "equipment": [ + { + "id": 1145, + "created_at": "2023-06-13T02:28:04.530927Z", + "updated_at": "2023-06-13T02:28:04.531283Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Copenhagen_Plank.m4a", + "video_url": "/media/exercise_videos/Copenhagen_Plank.mp4", + "created_at": "2023-06-11T22:50:18.900137Z", + "updated_at": "2023-06-11T22:50:18.900144Z", + "name": "Copenhagen Plank", + "description": "Place left leg on the box or bench, then raise your hips up into a side plank position on the right elbow while keeping the left right off the ground. 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Squeeze left glute and keep back flat as your hips slide forward and engage a stretch in the front of the hip and thigh. 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Take in a deep breath, tuck your chin slightly, and exhale as you tighten your entire trunk, and crunch your abs to bring the bottom of your ribs toward your pelvis—this will be a minimal movement but should lift your upper back from the floor and push your lower back down into your hands.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip", + "movement_patterns": "core", + "equipment_required": "", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 818, + "muscles": [ + { + "id": 7772, + "created_at": "2023-06-14T17:05:40.395597Z", + "updated_at": "2023-06-14T17:05:40.396040Z", + "exercise": 818, + "muscle": 2 + }, + { + "id": 7773, + "created_at": "2023-06-14T17:05:40.396732Z", + "updated_at": "2023-06-14T17:05:40.397107Z", + "exercise": 818, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Curl_Up.m4a", + "video_url": "/media/exercise_videos/Curl_Up.mp4", + "created_at": "2023-06-11T22:50:19.135072Z", + "updated_at": "2023-06-11T22:50:19.135078Z", + "name": "Curl Up", + "description": "Lie on your back and bend your left knee to place that foot flat on the floor while keeping your right leg straight. 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Slowly lower one heel at a time to tap the ground, while keeping the knees at 90 and back flat. Return to starting position and switch ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 49, + "muscles": [ + { + "id": 7780, + "created_at": "2023-06-14T17:05:40.404385Z", + "updated_at": "2023-06-14T17:05:40.404828Z", + "exercise": 49, + "muscle": 23 + }, + { + "id": 7781, + "created_at": "2023-06-14T17:05:40.405587Z", + "updated_at": "2023-06-14T17:05:40.405988Z", + "exercise": 49, + "muscle": 12 + }, + { + "id": 7782, + "created_at": "2023-06-14T17:05:40.406652Z", + "updated_at": "2023-06-14T17:05:40.407071Z", + "exercise": 49, + "muscle": 21 + }, + { + "id": 7783, + "created_at": "2023-06-14T17:05:40.407733Z", + "updated_at": "2023-06-14T17:05:40.408139Z", + "exercise": 49, + "muscle": 24 + } + ], + "equipment": [ + { + "id": 1160, + "created_at": "2023-06-13T02:28:04.547075Z", + "updated_at": "2023-06-13T02:28:04.547460Z", + "category": null, + "name": null + }, + { + "id": 1161, + "created_at": "2023-06-13T02:28:04.548194Z", + "updated_at": "2023-06-13T02:28:04.548640Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dead_Bug_with_Resistance.m4a", + "video_url": "/media/exercise_videos/Dead_Bug_with_Resistance.mp4", + "created_at": "2023-06-11T22:50:18.820281Z", + "updated_at": "2023-06-11T22:50:18.820290Z", + "name": "Dead Bug with Resistance", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "", + "movement_patterns": "Anti-Rotation,Hip Flexion,Hip Extension", + "equipment_required": "Yoga Mat,Cable Resistance Machine", + "muscle_groups": "Obliques,Abs,Shoulders,Hip Flexor", + "synonyms": "" + }, + { + "id": 908, + "muscles": [ + { + "id": 7784, + "created_at": "2023-06-14T17:05:40.408727Z", + "updated_at": "2023-06-14T17:05:40.409458Z", + "exercise": 908, + "muscle": 2 + }, + { + "id": 7785, + "created_at": "2023-06-14T17:05:40.410053Z", + "updated_at": "2023-06-14T17:05:40.410394Z", + "exercise": 908, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1162, + "created_at": "2023-06-13T02:28:04.549492Z", + "updated_at": "2023-06-13T02:28:04.549992Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dead_Bug_with_Resistance.m4a", + "video_url": "/media/exercise_videos/Dead_Bug_with_Resistance.mp4", + "created_at": "2023-06-11T22:50:19.167219Z", + "updated_at": "2023-06-11T22:50:19.167226Z", + "name": "Dead Bug with Resistance", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,hip,shoulder,knee", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Cable Resistance Machine", + "muscle_groups": "core,hip flexor", + "synonyms": "Band Resisted Dead Bug" + }, + { + "id": 757, + "muscles": [ + { + "id": 7786, + "created_at": "2023-06-14T17:05:40.410974Z", + "updated_at": "2023-06-14T17:05:40.414464Z", + "exercise": 757, + "muscle": 2 + }, + { + "id": 7787, + "created_at": "2023-06-14T17:05:40.415755Z", + "updated_at": "2023-06-14T17:05:40.416362Z", + "exercise": 757, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1163, + "created_at": "2023-06-13T02:28:04.550797Z", + "updated_at": "2023-06-13T02:28:04.551248Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dead_Bugs.m4a", + "video_url": "/media/exercise_videos/Dead_Bugs.mp4", + "created_at": "2023-06-11T22:50:19.112986Z", + "updated_at": "2023-06-11T22:50:19.112993Z", + "name": "Dead Bugs", + "description": "Lie on your back with your legs up at ninety degrees and your arms extended straight up to the ceiling. Extend your right arm overhead and your left leg long. 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Stand back up and repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower push,lower push - squat,plyometric", + "equipment_required": "", + "muscle_groups": "quads,glutes,calves", + "synonyms": "" + }, + { + "id": 691, + "muscles": [ + { + "id": 7821, + "created_at": "2023-06-14T17:05:40.455039Z", + "updated_at": "2023-06-14T17:05:40.455502Z", + "exercise": 691, + "muscle": 5 + }, + { + "id": 7822, + "created_at": "2023-06-14T17:05:40.456299Z", + "updated_at": "2023-06-14T17:05:40.456693Z", + "exercise": 691, + "muscle": 4 + }, + { + "id": 7823, + "created_at": "2023-06-14T17:05:40.457342Z", + "updated_at": "2023-06-14T17:05:40.457757Z", + "exercise": 691, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Duck_Walk_-_Forward_and_Back.m4a", + "video_url": "/media/exercise_videos/Duck_Walk_-_Forward_and_Back.mp4", + "created_at": "2023-06-11T22:50:19.088182Z", + "updated_at": "2023-06-11T22:50:19.088189Z", + "name": "Duck Walk - Forward and Back", + "description": "Start in a crouched position with your chest up.. Be as low as you can while walking forward,, exaggerating your steps as you go.. To walk backwards,, reverse your steps and stay low..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "mobility - dynamic", + "equipment_required": "", + "muscle_groups": "quads,glutes,calves", + "synonyms": "" + }, + { + "id": 977, + "muscles": [ + { + "id": 7824, + "created_at": "2023-06-14T17:05:40.458454Z", + "updated_at": "2023-06-14T17:05:40.458810Z", + "exercise": 977, + "muscle": 15 + } + ], + "equipment": [ + { + "id": 1173, + "created_at": "2023-06-13T02:28:04.561422Z", + "updated_at": "2023-06-13T02:28:04.561841Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_90-90_Internal_External_Rotation.m4a", + "video_url": "/media/exercise_videos/Dumbbell_90-90_Internal_External_Rotation.mp4", + "created_at": "2023-06-11T22:50:19.191731Z", + "updated_at": "2023-06-11T22:50:19.191738Z", + "name": "Dumbbell 90-90 Internal External Rotation", + "description": "", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull", + "equipment_required": "Plates", + "muscle_groups": "rotator cuff", + "synonyms": "" + }, + { + "id": 1111, + "muscles": [ + { + "id": 7825, + "created_at": "2023-06-14T17:05:40.459423Z", + "updated_at": "2023-06-14T17:05:40.459851Z", + "exercise": 1111, + "muscle": 4 + }, + { + "id": 7826, + "created_at": "2023-06-14T17:05:40.460522Z", + "updated_at": "2023-06-14T17:05:40.460925Z", + "exercise": 1111, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1174, + "created_at": "2023-06-13T02:28:04.562513Z", + "updated_at": "2023-06-13T02:28:04.562846Z", + "category": null, + "name": null + }, + { + "id": 1175, + "created_at": "2023-06-13T02:28:04.563433Z", + "updated_at": "2023-06-13T02:28:04.563807Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Bench_Hip_Thrust.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Bench_Hip_Thrust.mp4", + "created_at": "2023-06-11T22:50:19.239829Z", + "updated_at": "2023-06-11T22:50:19.239836Z", + "name": "Dumbbell Bench Hip Thrust", + "description": "Sit on the ground with your shoulder blades on a bench.. With the dumbbell on your lap,, drive your heels into the ground to fully extend your hips.. Slowly lower without touching the ground,, and repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Bench,Dumbbell", + "muscle_groups": "glutes,hamstrings", + "synonyms": "" + }, + { + "id": 746, + "muscles": [ + { + "id": 7827, + "created_at": "2023-06-14T17:05:40.461589Z", + "updated_at": "2023-06-14T17:05:40.461953Z", + "exercise": 746, + "muscle": 20 + }, + { + "id": 7828, + "created_at": "2023-06-14T17:05:40.462735Z", + "updated_at": "2023-06-14T17:05:40.463143Z", + "exercise": 746, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1176, + "created_at": "2023-06-13T02:28:04.564477Z", + "updated_at": "2023-06-13T02:28:04.564914Z", + "category": null, + "name": null + }, + { + "id": 1177, + "created_at": "2023-06-13T02:28:04.565783Z", + "updated_at": "2023-06-13T02:28:04.566258Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Bench_Press.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Bench_Press.mp4", + "created_at": "2023-06-11T22:50:19.109034Z", + "updated_at": "2023-06-11T22:50:19.109041Z", + "name": "Dumbbell Bench Press", + "description": "Lay down on your back on a bench and keep your legs at ninety degrees. Keep your black flat on the bench and press the dumbbells up and together", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 860, + "muscles": [ + { + "id": 7829, + "created_at": "2023-06-14T17:05:40.463816Z", + "updated_at": "2023-06-14T17:05:40.464181Z", + "exercise": 860, + "muscle": 13 + }, + { + "id": 7830, + "created_at": "2023-06-14T17:05:40.464815Z", + "updated_at": "2023-06-14T17:05:40.465203Z", + "exercise": 860, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1178, + "created_at": "2023-06-13T02:28:04.567059Z", + "updated_at": "2023-06-13T02:28:04.567458Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Bent_Over_Rear_Delt_Shoulder_Raises.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Bent_Over_Rear_Delt_Shoulder_Raises.mp4", + "created_at": "2023-06-11T22:50:19.150131Z", + "updated_at": "2023-06-11T22:50:19.150138Z", + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "description": "Hinge forward until your upper body is parallel with the ground. With the dumbbells starting beneath you and a slight bend in your elbow, raise both out to the side under control until they get to shoulder height. Lower back to the starting position.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,elbow,lumbar spine,shoulder,wrist,shoulder", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "middle back,upper back", + "synonyms": "" + }, + { + "id": 117, + "muscles": [ + { + "id": 7831, + "created_at": "2023-06-14T17:05:40.465914Z", + "updated_at": "2023-06-14T17:05:40.466339Z", + "exercise": 117, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Dumbbell_Calf_Raise.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Calf_Raise.mp4", + "created_at": "2023-06-11T22:50:18.855771Z", + "updated_at": "2023-06-11T22:50:18.855779Z", + "name": "Dumbbell Calf Raise", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle", + "movement_patterns": "lower push", + "equipment_required": "", + "muscle_groups": "calves", + "synonyms": null + }, + { + "id": 626, + "muscles": [ + { + "id": 7832, + "created_at": "2023-06-14T17:05:40.466976Z", + "updated_at": "2023-06-14T17:05:40.467354Z", + "exercise": 626, + "muscle": 20 + } + ], + "equipment": [ + { + "id": 1179, + "created_at": "2023-06-13T02:28:04.568151Z", + "updated_at": "2023-06-13T02:28:04.568606Z", + "category": null, + "name": null + }, + { + "id": 1180, + "created_at": "2023-06-13T02:28:04.569302Z", + "updated_at": "2023-06-13T02:28:04.569721Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Chest_Fly.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Chest_Fly.mp4", + "created_at": "2023-06-11T22:50:19.062611Z", + "updated_at": "2023-06-11T22:50:19.062618Z", + "name": "Dumbbell Chest Fly", + "description": "Lay flat on a bench with dumbbells over your chest, palms facing each other and elbows slightly bent. Slowly squeeze your shoulder blades together and open your chest as you lower the weight by your sides. Once you feel your shoulder blades can squeeze no further, engage your chest and return the bells to starting position ", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 537, + "muscles": [ + { + "id": 7833, + "created_at": "2023-06-14T17:05:40.468039Z", + "updated_at": "2023-06-14T17:05:40.468413Z", + "exercise": 537, + "muscle": 14 + }, + { + "id": 7834, + "created_at": "2023-06-14T17:05:40.469150Z", + "updated_at": "2023-06-14T17:05:40.469617Z", + "exercise": 537, + "muscle": 1 + }, + { + "id": 7835, + "created_at": "2023-06-14T17:05:40.470328Z", + "updated_at": "2023-06-14T17:05:40.470801Z", + "exercise": 537, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1181, + "created_at": "2023-06-13T02:28:04.570443Z", + "updated_at": "2023-06-13T02:28:04.570868Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Curl_to_Press.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Curl_to_Press.mp4", + "created_at": "2023-06-11T22:50:19.027413Z", + "updated_at": "2023-06-11T22:50:19.027420Z", + "name": "Dumbbell Curl to Press", + "description": "With dumbbells starting at your sides and palms facing forward, curl toward your shoulders and squeeze. Next, rotate and press the dumbbells up. Retrace the steps on the way back down.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms,upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "biceps,deltoids,triceps", + "synonyms": "" + }, + { + "id": 427, + "muscles": [ + { + "id": 7836, + "created_at": "2023-06-14T17:05:40.471897Z", + "updated_at": "2023-06-14T17:05:40.472483Z", + "exercise": 427, + "muscle": 4 + }, + { + "id": 7837, + "created_at": "2023-06-14T17:05:40.473203Z", + "updated_at": "2023-06-14T17:05:40.473719Z", + "exercise": 427, + "muscle": 6 + }, + { + "id": 7838, + "created_at": "2023-06-14T17:05:40.474542Z", + "updated_at": "2023-06-14T17:05:40.474957Z", + "exercise": 427, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1182, + "created_at": "2023-06-13T02:28:04.571633Z", + "updated_at": "2023-06-13T02:28:04.571992Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Deadlift.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Deadlift.mp4", + "created_at": "2023-06-11T22:50:18.984111Z", + "updated_at": "2023-06-11T22:50:18.984118Z", + "name": "Dumbbell Deadlift", + "description": "Holding the two dumbbells in each hand, standing straight-up, hinge at your hips, continue until your hands reaches your ankles. Then snap back to a standing position.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Dumbbell", + "muscle_groups": "glutes,hamstrings,lower back", + "synonyms": "DB RDL,DB Romanian Deadlift,Dumbbell RDL" + }, + { + "id": 1062, + "muscles": [ + { + "id": 7839, + "created_at": "2023-06-14T17:05:40.475570Z", + "updated_at": "2023-06-14T17:05:40.475930Z", + "exercise": 1062, + "muscle": 2 + }, + { + "id": 7840, + "created_at": "2023-06-14T17:05:40.476513Z", + "updated_at": "2023-06-14T17:05:40.476892Z", + "exercise": 1062, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1183, + "created_at": "2023-06-13T02:28:04.572642Z", + "updated_at": "2023-06-13T02:28:04.573042Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Farmers_Carry.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Farmers_Carry.mp4", + "created_at": "2023-06-11T22:50:19.222170Z", + "updated_at": "2023-06-11T22:50:19.222177Z", + "name": "Dumbbell Farmers Carry", + "description": "Hold the dumbbells at your sides, arms fully extended and walk forward", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,wrist,elbow,hip,knee,shoulder", + "movement_patterns": "core,core - carry", + "equipment_required": "Dumbbell", + "muscle_groups": "core,forearms", + "synonyms": "" + }, + { + "id": 878, + "muscles": [ + { + "id": 7841, + "created_at": "2023-06-14T17:05:40.477527Z", + "updated_at": "2023-06-14T17:05:40.477888Z", + "exercise": 878, + "muscle": 20 + }, + { + "id": 7842, + "created_at": "2023-06-14T17:05:40.478624Z", + "updated_at": "2023-06-14T17:05:40.479059Z", + "exercise": 878, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1184, + "created_at": "2023-06-13T02:28:04.573997Z", + "updated_at": "2023-06-13T02:28:04.574521Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Floor_Press.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Floor_Press.mp4", + "created_at": "2023-06-11T22:50:19.156547Z", + "updated_at": "2023-06-11T22:50:19.156554Z", + "name": "Dumbbell Floor Press", + "description": "Lie on the ground with your knees bent and feet flat.. Press the dumbbells up,, while rotating your arms to bring them together.. Tuck your elbows into your sides,, as you lower down under control..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 591, + "muscles": [ + { + "id": 7843, + "created_at": "2023-06-14T17:05:40.479983Z", + "updated_at": "2023-06-14T17:05:40.480578Z", + "exercise": 591, + "muscle": 4 + }, + { + "id": 7844, + "created_at": "2023-06-14T17:05:40.481748Z", + "updated_at": "2023-06-14T17:05:40.482439Z", + "exercise": 591, + "muscle": 5 + }, + { + "id": 7845, + "created_at": "2023-06-14T17:05:40.483546Z", + "updated_at": "2023-06-14T17:05:40.484101Z", + "exercise": 591, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1185, + "created_at": "2023-06-13T02:28:04.575280Z", + "updated_at": "2023-06-13T02:28:04.576026Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Forward_Lunge_to_Shoulder_Press.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Forward_Lunge_to_Shoulder_Press.mp4", + "created_at": "2023-06-11T22:50:19.048819Z", + "updated_at": "2023-06-11T22:50:19.048826Z", + "name": "Dumbbell Forward Lunge to Shoulder Press", + "description": "", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,wrist,elbow,hip,knee,shoulder", + "movement_patterns": "lower push - lunge,upper push - vertical,lower push,upper push", + "equipment_required": "Dumbbell", + "muscle_groups": "glutes,quads,deltoids", + "synonyms": "" + }, + { + "id": 967, + "muscles": [ + { + "id": 7846, + "created_at": "2023-06-14T17:05:40.484965Z", + "updated_at": "2023-06-14T17:05:40.485438Z", + "exercise": 967, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1186, + "created_at": "2023-06-13T02:28:04.576835Z", + "updated_at": "2023-06-13T02:28:04.577433Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_French_Press.m4a", + "video_url": "/media/exercise_videos/Dumbbell_French_Press.mp4", + "created_at": "2023-06-11T22:50:19.188166Z", + "updated_at": "2023-06-11T22:50:19.188173Z", + "name": "Dumbbell French Press", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "triceps", + "synonyms": "" + }, + { + "id": 880, + "muscles": [ + { + "id": 7847, + "created_at": "2023-06-14T17:05:40.486189Z", + "updated_at": "2023-06-14T17:05:40.486697Z", + "exercise": 880, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1187, + "created_at": "2023-06-13T02:28:04.578362Z", + "updated_at": "2023-06-13T02:28:04.578921Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Front_Raise.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Front_Raise.mp4", + "created_at": "2023-06-11T22:50:19.157259Z", + "updated_at": "2023-06-11T22:50:19.157266Z", + "name": "Dumbbell Front Raise", + "description": "Standing in an athletic stance,, raise the dumbbells in front of you up to shoulder height.. Pause at the top before lowering under control.. Make sure to keep your arms straight,, and your core tight..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 721, + "muscles": [ + { + "id": 7848, + "created_at": "2023-06-14T17:05:40.487403Z", + "updated_at": "2023-06-14T17:05:40.487838Z", + "exercise": 721, + "muscle": 1 + }, + { + "id": 7849, + "created_at": "2023-06-14T17:05:40.488789Z", + "updated_at": "2023-06-14T17:05:40.489335Z", + "exercise": 721, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1188, + "created_at": "2023-06-13T02:28:04.579698Z", + "updated_at": "2023-06-13T02:28:04.580062Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Front_Raise_to_Row.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Front_Raise_to_Row.mp4", + "created_at": "2023-06-11T22:50:19.099888Z", + "updated_at": "2023-06-11T22:50:19.099895Z", + "name": "Dumbbell Front Raise to Row", + "description": "Start out by doing a front raise.. Once your arms are parallel with the floor,, pull your elbows back to bring the dumbbells in,, with your arms bent to ninety degrees.. Press away and lower to repeat..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids,upper back", + "synonyms": "" + }, + { + "id": 1081, + "muscles": [ + { + "id": 7850, + "created_at": "2023-06-14T17:05:40.490184Z", + "updated_at": "2023-06-14T17:05:40.490687Z", + "exercise": 1081, + "muscle": 4 + }, + { + "id": 7851, + "created_at": "2023-06-14T17:05:40.491567Z", + "updated_at": "2023-06-14T17:05:40.491992Z", + "exercise": 1081, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1189, + "created_at": "2023-06-13T02:28:04.580753Z", + "updated_at": "2023-06-13T02:28:04.581158Z", + "category": null, + "name": null + }, + { + "id": 1190, + "created_at": "2023-06-13T02:28:04.581899Z", + "updated_at": "2023-06-13T02:28:04.582335Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Front_Squat_to_Bench.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Front_Squat_to_Bench.mp4", + "created_at": "2023-06-11T22:50:19.228979Z", + "updated_at": "2023-06-11T22:50:19.228986Z", + "name": "Dumbbell Front Squat to Bench", + "description": "Place the dumbbells on top of your shoulders,, with your elbows pointing forward.. Keep your chest up,, as you sit down and back to the bench.. Gently touch, then stand back up..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,shoulder,hip,knee,thoracic spine,lumbar spine", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 243, + "muscles": [ + { + "id": 7852, + "created_at": "2023-06-14T17:05:40.492762Z", + "updated_at": "2023-06-14T17:05:40.493344Z", + "exercise": 243, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1191, + "created_at": "2023-06-13T02:28:04.583108Z", + "updated_at": "2023-06-13T02:28:04.583504Z", + "category": null, + "name": null + }, + { + "id": 1192, + "created_at": "2023-06-13T02:28:04.584260Z", + "updated_at": "2023-06-13T02:28:04.584656Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Glute_Bridge.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Glute_Bridge.mp4", + "created_at": "2023-06-11T22:50:18.910084Z", + "updated_at": "2023-06-11T22:50:18.910091Z", + "name": "Dumbbell Glute Bridge", + "description": "Laying flat on your back with knees bent and a dumbbell on your hips, press into your heels and lift your hips and low back off the ground. Slowly return to ground. 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Push the ground away to return to starting position and switch legs to repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Dumbbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 248, + "muscles": [ + { + "id": 7855, + "created_at": "2023-06-14T17:05:40.496486Z", + "updated_at": "2023-06-14T17:05:40.497049Z", + "exercise": 248, + "muscle": 5 + }, + { + "id": 7856, + "created_at": "2023-06-14T17:05:40.497836Z", + "updated_at": "2023-06-14T17:05:40.498250Z", + "exercise": 248, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1194, + "created_at": "2023-06-13T02:28:04.586316Z", + "updated_at": "2023-06-13T02:28:04.586660Z", + "category": null, + "name": null + }, + { + "id": 1195, + "created_at": "2023-06-13T02:28:04.587347Z", + "updated_at": "2023-06-13T02:28:04.587755Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Goblet_Lateral_Step-Up.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Goblet_Lateral_Step-Up.mp4", + "created_at": "2023-06-11T22:50:18.912298Z", + "updated_at": "2023-06-11T22:50:18.912305Z", + "name": "Dumbbell Goblet Lateral Step-Up", + "description": "Holding a dumbbell in a goblet grip, place your left foot on a box on your left side. Shift weight into your left leg and stand up tall on the box. Slowly lower your right foot back to the ground. 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While maintaining good posture, drop your right knee down until it almost touches the ground, then Drive up to the starting position.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,elbow,wrist,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Dumbbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 475, + "muscles": [ + { + "id": 7861, + "created_at": "2023-06-14T17:05:40.506671Z", + "updated_at": "2023-06-14T17:05:40.507500Z", + "exercise": 475, + "muscle": 5 + }, + { + "id": 7862, + "created_at": "2023-06-14T17:05:40.508812Z", + "updated_at": "2023-06-14T17:05:40.509404Z", + "exercise": 475, + "muscle": 4 + }, + { + "id": 7863, + "created_at": "2023-06-14T17:05:40.510203Z", + "updated_at": "2023-06-14T17:05:40.510673Z", + "exercise": 475, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1199, + "created_at": "2023-06-13T02:28:04.591929Z", + "updated_at": "2023-06-13T02:28:04.592372Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Goblet_Split_Squats.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Goblet_Split_Squats.mp4", + "created_at": "2023-06-11T22:50:19.003267Z", + "updated_at": "2023-06-11T22:50:19.003274Z", + "name": "Dumbbell Goblet Split Squats", + "description": "Holding a dumbbell in a goblet grip, step your left leg forward into a lunge stance. 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With feet just outside your hips, press your knees out and squat down. Squat as low as you can while maintaining perfect posture with a flat back and chest and head up. Drive back up to a standing position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Dumbbell", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 118, + "muscles": [ + { + "id": 7866, + "created_at": "2023-06-14T17:05:40.514182Z", + "updated_at": "2023-06-14T17:05:40.514943Z", + "exercise": 118, + "muscle": 5 + }, + { + "id": 7867, + "created_at": "2023-06-14T17:05:40.516148Z", + "updated_at": "2023-06-14T17:05:40.516899Z", + "exercise": 118, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1201, + "created_at": "2023-06-13T02:28:04.594814Z", + "updated_at": "2023-06-13T02:28:04.595150Z", + "category": null, + "name": null + }, + { + "id": 1202, + "created_at": "2023-06-13T02:28:04.595839Z", + "updated_at": "2023-06-13T02:28:04.596240Z", + "category": null, + "name": null + }, + { + "id": 1203, + "created_at": "2023-06-13T02:28:04.596916Z", + "updated_at": "2023-06-13T02:28:04.597357Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Goblet_Step-Ups.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Goblet_Step-Ups.mp4", + "created_at": "2023-06-11T22:50:18.856205Z", + "updated_at": "2023-06-11T22:50:18.856212Z", + "name": "Dumbbell Goblet Step-Ups", + "description": "Holding a dumbbell in a goblet grip, place your left foot on a box in front of you. Shift weight into your left leg and stand up tall on the box. Slowly lower your right foot back to the ground. 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Pause at the top,, and lower under control..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Bench,Dumbbell", + "muscle_groups": "upper back,lats", + "synonyms": "" + }, + { + "id": 799, + "muscles": [ + { + "id": 7900, + "created_at": "2023-06-14T17:05:40.557096Z", + "updated_at": "2023-06-14T17:05:40.557471Z", + "exercise": 799, + "muscle": 4 + }, + { + "id": 7901, + "created_at": "2023-06-14T17:05:40.558132Z", + "updated_at": "2023-06-14T17:05:40.558561Z", + "exercise": 799, + "muscle": 5 + }, + { + "id": 7902, + "created_at": "2023-06-14T17:05:40.559177Z", + "updated_at": "2023-06-14T17:05:40.559513Z", + "exercise": 799, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1218, + "created_at": "2023-06-13T02:28:04.613877Z", + "updated_at": "2023-06-13T02:28:04.614254Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Jump_Squat.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Jump_Squat.mp4", + "created_at": "2023-06-11T22:50:19.128260Z", + "updated_at": "2023-06-11T22:50:19.128267Z", + "name": "Dumbbell Jump Squat", + "description": "Start with your feet hip width apart,, and dumbbells at your sides.. 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Land with your knees slightly bent..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,wrist", + "movement_patterns": "plyometric", + "equipment_required": "Dumbbell", + "muscle_groups": "glutes,quads,calves", + "synonyms": "" + }, + { + "id": 59, + "muscles": [ + { + "id": 7903, + "created_at": "2023-06-14T17:05:40.560148Z", + "updated_at": "2023-06-14T17:05:40.560558Z", + "exercise": 59, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1219, + "created_at": "2023-06-13T02:28:04.614939Z", + "updated_at": "2023-06-13T02:28:04.615379Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Lateral_Shoulder_Raises.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Lateral_Shoulder_Raises.mp4", + "created_at": "2023-06-11T22:50:18.825656Z", + "updated_at": "2023-06-11T22:50:18.825666Z", + "name": "Dumbbell Lateral Shoulder Raises", + "description": "From a standing position with dumbbells in front of your hips and a slight bend in your elbow. Raise both dumbbells out to the side under control until they get to shoulder height. Lower back to the starting position.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 164, + "muscles": [ + { + "id": 7904, + "created_at": "2023-06-14T17:05:40.561220Z", + "updated_at": "2023-06-14T17:05:40.561749Z", + "exercise": 164, + "muscle": 4 + }, + { + "id": 7905, + "created_at": "2023-06-14T17:05:40.562917Z", + "updated_at": "2023-06-14T17:05:40.563487Z", + "exercise": 164, + "muscle": 5 + }, + { + "id": 7906, + "created_at": "2023-06-14T17:05:40.564283Z", + "updated_at": "2023-06-14T17:05:40.564673Z", + "exercise": 164, + "muscle": 27 + } + ], + "equipment": [ + { + "id": 1220, + "created_at": "2023-06-13T02:28:04.616114Z", + "updated_at": "2023-06-13T02:28:04.616539Z", + "category": null, + "name": null + }, + { + "id": 1221, + "created_at": "2023-06-13T02:28:04.617278Z", + "updated_at": "2023-06-13T02:28:04.617830Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Lateral_Squat_to_Bench.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Lateral_Squat_to_Bench.mp4", + "created_at": "2023-06-11T22:50:18.875692Z", + "updated_at": "2023-06-11T22:50:18.875700Z", + "name": "Dumbbell Lateral Squat to Bench", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Bench,Dumbbell", + "muscle_groups": "glutes,quads,hip adductors", + "synonyms": "" + }, + { + "id": 184, + "muscles": [ + { + "id": 7907, + "created_at": "2023-06-14T17:05:40.565357Z", + "updated_at": "2023-06-14T17:05:40.565758Z", + "exercise": 184, + "muscle": 4 + }, + { + "id": 7908, + "created_at": "2023-06-14T17:05:40.566631Z", + "updated_at": "2023-06-14T17:05:40.567222Z", + "exercise": 184, + "muscle": 5 + }, + { + "id": 7909, + "created_at": "2023-06-14T17:05:40.568013Z", + "updated_at": "2023-06-14T17:05:40.568461Z", + "exercise": 184, + "muscle": 27 + } + ], + "equipment": [ + { + "id": 1222, + "created_at": "2023-06-13T02:28:04.618660Z", + "updated_at": "2023-06-13T02:28:04.619080Z", + "category": null, + "name": null + }, + { + "id": 1223, + "created_at": "2023-06-13T02:28:04.619713Z", + "updated_at": "2023-06-13T02:28:04.620064Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Lateral_Squat_to_Bench.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Lateral_Squat_to_Bench.mp4", + "created_at": "2023-06-11T22:50:18.885505Z", + "updated_at": "2023-06-11T22:50:18.885512Z", + "name": "Dumbbell Lateral Squat to Bench", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Bench,Dumbbell", + "muscle_groups": "glutes,quads,hip adductors", + "synonyms": "" + }, + { + "id": 748, + "muscles": [ + { + "id": 7910, + "created_at": "2023-06-14T17:05:40.569202Z", + "updated_at": "2023-06-14T17:05:40.569654Z", + "exercise": 748, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1224, + "created_at": "2023-06-13T02:28:04.620696Z", + "updated_at": "2023-06-13T02:28:04.621034Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Press.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Press.mp4", + "created_at": "2023-06-11T22:50:19.109758Z", + "updated_at": "2023-06-11T22:50:19.109765Z", + "name": "Dumbbell Press", + "description": "Hold the dumbbells over your shoulders with your palms facing in towards your head to start. Press the weight straight up towards the ceiling then lower back down to right below your ears", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "DB Military Press,DB OH Press,DB OHP" + }, + { + "id": 1065, + "muscles": [ + { + "id": 7911, + "created_at": "2023-06-14T17:05:40.570422Z", + "updated_at": "2023-06-14T17:05:40.571154Z", + "exercise": 1065, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1225, + "created_at": "2023-06-13T02:28:04.621677Z", + "updated_at": "2023-06-13T02:28:04.622070Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Press_-_Alternating.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Press_-_Alternating.mp4", + "created_at": "2023-06-11T22:50:19.223229Z", + "updated_at": "2023-06-11T22:50:19.223235Z", + "name": "Dumbbell Press - Alternating", + "description": "Press one arm overhead, pause, and then lower under control. Alternate arms while keeping your core tight and legs straight", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 830, + "muscles": [ + { + "id": 7912, + "created_at": "2023-06-14T17:05:40.572032Z", + "updated_at": "2023-06-14T17:05:40.572462Z", + "exercise": 830, + "muscle": 10 + }, + { + "id": 7913, + "created_at": "2023-06-14T17:05:40.573135Z", + "updated_at": "2023-06-14T17:05:40.573596Z", + "exercise": 830, + "muscle": 20 + } + ], + "equipment": [ + { + "id": 1226, + "created_at": "2023-06-13T02:28:04.622775Z", + "updated_at": "2023-06-13T02:28:04.623207Z", + "category": null, + "name": null + }, + { + "id": 1227, + "created_at": "2023-06-13T02:28:04.623945Z", + "updated_at": "2023-06-13T02:28:04.624316Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Pullover.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Pullover.mp4", + "created_at": "2023-06-11T22:50:19.139357Z", + "updated_at": "2023-06-11T22:50:19.139363Z", + "name": "Dumbbell Pullover", + "description": "Bridge up and hold.. Keep your arms straight with your ribs down,, and core engaged.. Allow the dumbbell to move slowly overhead,, and return it just above your chest..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "lats,chest", + "synonyms": "" + }, + { + "id": 986, + "muscles": [ + { + "id": 7914, + "created_at": "2023-06-14T17:05:40.574341Z", + "updated_at": "2023-06-14T17:05:40.574799Z", + "exercise": 986, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1228, + "created_at": "2023-06-13T02:28:04.624952Z", + "updated_at": "2023-06-13T02:28:04.625329Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Push_Press.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Push_Press.mp4", + "created_at": "2023-06-11T22:50:19.194929Z", + "updated_at": "2023-06-11T22:50:19.194936Z", + "name": "Dumbbell Push Press", + "description": "Standing tall with both hands holding dumbbells above your shoulders, do a half squat down and explode up lifting your heels but keeping your toes on the ground. As you explode up, push the weight overhead to the ceiling", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 1034, + "muscles": [ + { + "id": 7915, + "created_at": "2023-06-14T17:05:40.575485Z", + "updated_at": "2023-06-14T17:05:40.575937Z", + "exercise": 1034, + "muscle": 20 + }, + { + "id": 7916, + "created_at": "2023-06-14T17:05:40.576671Z", + "updated_at": "2023-06-14T17:05:40.577038Z", + "exercise": 1034, + "muscle": 2 + }, + { + "id": 7917, + "created_at": "2023-06-14T17:05:40.577629Z", + "updated_at": "2023-06-14T17:05:40.577990Z", + "exercise": 1034, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1229, + "created_at": "2023-06-13T02:28:04.625964Z", + "updated_at": "2023-06-13T02:28:04.626331Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Push-Up_Plank_Row.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Push-Up_Plank_Row.mp4", + "created_at": "2023-06-11T22:50:19.212154Z", + "updated_at": "2023-06-11T22:50:19.212161Z", + "name": "Dumbbell Push-Up Plank Row", + "description": "In a high plank position with your feet wide and each hand gripping a dumbbell, slowly pull one dumbbell to your torso while keeping your hips square. Lower under control and alternate.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,wrist,elbow,hip,knee,shoulder", + "movement_patterns": "core,upper pull - horizonal,upper pull", + "equipment_required": "Dumbbell", + "muscle_groups": "chest,core,lats", + "synonyms": "Renegade Row" + }, + { + "id": 255, + "muscles": [ + { + "id": 7918, + "created_at": "2023-06-14T17:05:40.578686Z", + "updated_at": "2023-06-14T17:05:40.579205Z", + "exercise": 255, + "muscle": 29 + }, + { + "id": 7919, + "created_at": "2023-06-14T17:05:40.579916Z", + "updated_at": "2023-06-14T17:05:40.580352Z", + "exercise": 255, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 1230, + "created_at": "2023-06-13T02:28:04.626954Z", + "updated_at": "2023-06-13T02:28:04.627311Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Reverse_Curl.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Reverse_Curl.mp4", + "created_at": "2023-06-11T22:50:18.915317Z", + "updated_at": "2023-06-11T22:50:18.915324Z", + "name": "Dumbbell Reverse Curl", + "description": "Holding dumbbells with palms down, bend the elbow and curl the dumbbells while keeping palms down. Slowly return to starting position ", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,elbow,shoulder", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "forearms,biceps", + "synonyms": "" + }, + { + "id": 155, + "muscles": [ + { + "id": 7920, + "created_at": "2023-06-14T17:05:40.581218Z", + "updated_at": "2023-06-14T17:05:40.581823Z", + "exercise": 155, + "muscle": 6 + }, + { + "id": 7921, + "created_at": "2023-06-14T17:05:40.582890Z", + "updated_at": "2023-06-14T17:05:40.583544Z", + "exercise": 155, + "muscle": 10 + }, + { + "id": 7922, + "created_at": "2023-06-14T17:05:40.584534Z", + "updated_at": "2023-06-14T17:05:40.585014Z", + "exercise": 155, + "muscle": 19 + }, + { + "id": 7923, + "created_at": "2023-06-14T17:05:40.585726Z", + "updated_at": "2023-06-14T17:05:40.586160Z", + "exercise": 155, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1231, + "created_at": "2023-06-13T02:28:04.627993Z", + "updated_at": "2023-06-13T02:28:04.628388Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Romanian_Deadlift_to_Row.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Romanian_Deadlift_to_Row.mp4", + "created_at": "2023-06-11T22:50:18.872082Z", + "updated_at": "2023-06-11T22:50:18.872090Z", + "name": "Dumbbell Romanian Deadlift to Row", + "description": "Holding a dumbbell in each hand, hinge at your hips, continue until your back is nearly parallel to the ground. Hold this position and perform a row with both bells. Once arms are extended, extend hips and return to standing position. 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Pull the weight up to your hip and then lower until your arm is straight.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,wrist,elbow,hip,knee,shoulder", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 971, + "muscles": [ + { + "id": 7926, + "created_at": "2023-06-14T17:05:40.590184Z", + "updated_at": "2023-06-14T17:05:40.590587Z", + "exercise": 971, + "muscle": 13 + }, + { + "id": 7927, + "created_at": "2023-06-14T17:05:40.591318Z", + "updated_at": "2023-06-14T17:05:40.591736Z", + "exercise": 971, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1233, + "created_at": "2023-06-13T02:28:04.629989Z", + "updated_at": "2023-06-13T02:28:04.630352Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Rows.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Rows.mp4", + "created_at": "2023-06-11T22:50:19.189602Z", + "updated_at": "2023-06-11T22:50:19.189609Z", + "name": "Dumbbell Rows", + "description": "Stagger your feet with your right leg forward and brace your right hand on your thigh, be sure to bend at the hip and keep your back as flat as possible as you lean forward. Pull the weight up to your hip and lower until your arm is straight.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,wrist,elbow,hip,knee,shoulder", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 1123, + "muscles": [ + { + "id": 7928, + "created_at": "2023-06-14T17:05:40.592407Z", + "updated_at": "2023-06-14T17:05:40.592788Z", + "exercise": 1123, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1234, + "created_at": "2023-06-13T02:28:04.631024Z", + "updated_at": "2023-06-13T02:28:04.631446Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Scaption.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Scaption.mp4", + "created_at": "2023-06-11T22:50:19.244092Z", + "updated_at": "2023-06-11T22:50:19.244099Z", + "name": "Dumbbell Scaption", + "description": "Start in an athletic stance holding dumbbells at your sides.. Lift your arms,, with your thumbs up to make a \"V\",, while keeping your shoulders back.. Pause at the top,, and lower under control..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 262, + "muscles": [ + { + "id": 7929, + "created_at": "2023-06-14T17:05:40.593416Z", + "updated_at": "2023-06-14T17:05:40.593766Z", + "exercise": 262, + "muscle": 28 + } + ], + "equipment": [ + { + "id": 1235, + "created_at": "2023-06-13T02:28:04.632162Z", + "updated_at": "2023-06-13T02:28:04.632584Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Dumbbell_Shrug.m4a", + "video_url": "/media/exercise_videos/Dumbbell_Shrug.mp4", + "created_at": "2023-06-11T22:50:18.918014Z", + "updated_at": "2023-06-11T22:50:18.918021Z", + "name": "Dumbbell Shrug", + "description": "With dumbbells at your side, squeeze your shoulders up and back. 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Your left knee should reach a ninety degree bend as you lower down.", + "side": "left_leg", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Dumbbell,Box", + "muscle_groups": "quads,glutes", + "synonyms": "bulgarian split squat, RFE Split Squat " + }, + { + "id": 557, + "muscles": [ + { + "id": 8014, + "created_at": "2023-06-14T17:05:40.702324Z", + "updated_at": "2023-06-14T17:05:40.702657Z", + "exercise": 557, + "muscle": 5 + }, + { + "id": 8015, + "created_at": "2023-06-14T17:05:40.703386Z", + "updated_at": "2023-06-14T17:05:40.703799Z", + "exercise": 557, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1276, + "created_at": "2023-06-13T02:28:04.676610Z", + "updated_at": "2023-06-13T02:28:04.676962Z", + "category": null, + "name": null + }, + { + "id": 1277, + "created_at": "2023-06-13T02:28:04.677560Z", + "updated_at": "2023-06-13T02:28:04.677914Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Elevated_Dumbbell_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Elevated_Dumbbell_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.035525Z", + "updated_at": "2023-06-11T22:50:19.035532Z", + "name": "Elevated Dumbbell Split Squat", + "description": "Put your left foot on the box behind you with your laces down. Your right leg is on the floor in front of you. Your right knee should reach a ninety degree bend as you lower down.", + "side": "right_leg", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Dumbbell,Box", + "muscle_groups": "quads,glutes", + "synonyms": "bulgarian split squat, RFE Split Squat " + }, + { + "id": 543, + "muscles": [ + { + "id": 8016, + "created_at": "2023-06-14T17:05:40.704522Z", + "updated_at": "2023-06-14T17:05:40.704925Z", + "exercise": 543, + "muscle": 20 + }, + { + "id": 8017, + "created_at": "2023-06-14T17:05:40.705608Z", + "updated_at": "2023-06-14T17:05:40.706013Z", + "exercise": 543, + "muscle": 8 + }, + { + "id": 8018, + "created_at": "2023-06-14T17:05:40.706805Z", + "updated_at": "2023-06-14T17:05:40.708357Z", + "exercise": 543, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1278, + "created_at": "2023-06-13T02:28:04.678555Z", + "updated_at": "2023-06-13T02:28:04.678897Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Elevated_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Elevated_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.029761Z", + "updated_at": "2023-06-11T22:50:19.029768Z", + "name": "Elevated Push-Ups", + "description": "Start with your hands on a bench and body in a straight line.. Tuck your elbows in,, as you lower your chest.. Pause when your elbows are at your sides,, and push yourself away to come up..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,ankle,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Bench", + "muscle_groups": "chest,triceps,core", + "synonyms": "Elevated Pushup,Elevated Push-Up,Elevated Push-Ups" + }, + { + "id": 945, + "muscles": [ + { + "id": 8019, + "created_at": "2023-06-14T17:05:40.709308Z", + "updated_at": "2023-06-14T17:05:40.710107Z", + "exercise": 945, + "muscle": 5 + }, + { + "id": 8020, + "created_at": "2023-06-14T17:05:40.710823Z", + "updated_at": "2023-06-14T17:05:40.711241Z", + "exercise": 945, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1279, + "created_at": "2023-06-13T02:28:04.679482Z", + "updated_at": "2023-06-13T02:28:04.679940Z", + "category": null, + "name": null + }, + { + "id": 1280, + "created_at": "2023-06-13T02:28:04.680642Z", + "updated_at": "2023-06-13T02:28:04.681004Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Elevated_Split_Squats.m4a", + "video_url": "/media/exercise_videos/Elevated_Split_Squats.mp4", + "created_at": "2023-06-11T22:50:19.180371Z", + "updated_at": "2023-06-11T22:50:19.180378Z", + "name": "Elevated Split Squats", + "description": "Place your left foot on the box behind you with your laces down. Your right leg is on the floor in front of you. Your right knee should reach a ninety degree bend as you lower down.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box,Dumbbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 946, + "muscles": [ + { + "id": 8021, + "created_at": "2023-06-14T17:05:40.711943Z", + "updated_at": "2023-06-14T17:05:40.712342Z", + "exercise": 946, + "muscle": 5 + }, + { + "id": 8022, + "created_at": "2023-06-14T17:05:40.713029Z", + "updated_at": "2023-06-14T17:05:40.713419Z", + "exercise": 946, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1281, + "created_at": "2023-06-13T02:28:04.681764Z", + "updated_at": "2023-06-13T02:28:04.682197Z", + "category": null, + "name": null + }, + { + "id": 1282, + "created_at": "2023-06-13T02:28:04.682913Z", + "updated_at": "2023-06-13T02:28:04.683327Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Elevated_Split_Squats.m4a", + "video_url": "/media/exercise_videos/Elevated_Split_Squats.mp4", + "created_at": "2023-06-11T22:50:19.180727Z", + "updated_at": "2023-06-11T22:50:19.180734Z", + "name": "Elevated Split Squats", + "description": "Place your left leg on the floor in front of you and your right foot on the box behind you with your laces facing down. Your left knee should reach a ninety degree bend as you lower yourself down.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box,Dumbbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 899, + "muscles": [ + { + "id": 8023, + "created_at": "2023-06-14T17:05:40.714140Z", + "updated_at": "2023-06-14T17:05:40.714588Z", + "exercise": 899, + "muscle": 5 + }, + { + "id": 8024, + "created_at": "2023-06-14T17:05:40.715293Z", + "updated_at": "2023-06-14T17:05:40.715685Z", + "exercise": 899, + "muscle": 4 + }, + { + "id": 8025, + "created_at": "2023-06-14T17:05:40.716345Z", + "updated_at": "2023-06-14T17:05:40.716820Z", + "exercise": 899, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1283, + "created_at": "2023-06-13T02:28:04.683978Z", + "updated_at": "2023-06-13T02:28:04.684350Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Elliptical.m4a", + "video_url": "/media/exercise_videos/Elliptical.mp4", + "created_at": "2023-06-11T22:50:19.164024Z", + "updated_at": "2023-06-11T22:50:19.164031Z", + "name": "Elliptical", + "description": "Hop on an elliptical", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,ankle,shoulder,elbow", + "movement_patterns": "cardio/locomotion", + "equipment_required": "Elliptical", + "muscle_groups": "quads,glutes,hamstrings", + "synonyms": "" + }, + { + "id": 647, + "muscles": [ + { + "id": 8026, + "created_at": "2023-06-14T17:05:40.717511Z", + "updated_at": "2023-06-14T17:05:40.717921Z", + "exercise": 647, + "muscle": 16 + }, + { + "id": 8027, + "created_at": "2023-06-14T17:05:40.718588Z", + "updated_at": "2023-06-14T17:05:40.718948Z", + "exercise": 647, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1284, + "created_at": "2023-06-13T02:28:04.685013Z", + "updated_at": "2023-06-13T02:28:04.685396Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Equestrian.m4a", + "video_url": "/media/exercise_videos/Equestrian.mp4", + "created_at": "2023-06-11T22:50:19.070749Z", + "updated_at": "2023-06-11T22:50:19.070756Z", + "name": "Equestrian", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,ankle", + "movement_patterns": "yoga,mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip flexor,quads", + "synonyms": "" + }, + { + "id": 718, + "muscles": [ + { + "id": 8028, + "created_at": "2023-06-14T17:05:40.719560Z", + "updated_at": "2023-06-14T17:05:40.720033Z", + "exercise": 718, + "muscle": 16 + }, + { + "id": 8029, + "created_at": "2023-06-14T17:05:40.720852Z", + "updated_at": "2023-06-14T17:05:40.721254Z", + "exercise": 718, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1285, + "created_at": "2023-06-13T02:28:04.686046Z", + "updated_at": "2023-06-13T02:28:04.686389Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Equestrian.m4a", + "video_url": "/media/exercise_videos/Equestrian.mp4", + "created_at": "2023-06-11T22:50:19.098786Z", + "updated_at": "2023-06-11T22:50:19.098793Z", + "name": "Equestrian", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,ankle", + "movement_patterns": "yoga,mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip flexor,quads", + "synonyms": "" + }, + { + "id": 628, + "muscles": [ + { + "id": 8030, + "created_at": "2023-06-14T17:05:40.721912Z", + "updated_at": "2023-06-14T17:05:40.722327Z", + "exercise": 628, + "muscle": 20 + }, + { + "id": 8031, + "created_at": "2023-06-14T17:05:40.723032Z", + "updated_at": "2023-06-14T17:05:40.723422Z", + "exercise": 628, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1286, + "created_at": "2023-06-13T02:28:04.687005Z", + "updated_at": "2023-06-13T02:28:04.687392Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Explosive_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Explosive_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.063417Z", + "updated_at": "2023-06-11T22:50:19.063425Z", + "name": "Explosive Push-Ups", + "description": "In a push-up position, lower down slowly and explode up as hard as possible, lifting your hands off the floor.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,ankle", + "movement_patterns": "upper push,upper push - horizontal,plyometric", + "equipment_required": "Yoga Mat", + "muscle_groups": "chest,triceps", + "synonyms": "Clap Push up,Explosive Pushups" + }, + { + "id": 70, + "muscles": [ + { + "id": 8032, + "created_at": "2023-06-14T17:05:40.724123Z", + "updated_at": "2023-06-14T17:05:40.724577Z", + "exercise": 70, + "muscle": 16 + }, + { + "id": 8033, + "created_at": "2023-06-14T17:05:40.725385Z", + "updated_at": "2023-06-14T17:05:40.725799Z", + "exercise": 70, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1287, + "created_at": "2023-06-13T02:28:04.688074Z", + "updated_at": "2023-06-13T02:28:04.688464Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Extended_Hand_to_Toe.m4a", + "video_url": "/media/exercise_videos/Extended_Hand_to_Toe.mp4", + "created_at": "2023-06-11T22:50:18.831861Z", + "updated_at": "2023-06-11T22:50:18.831871Z", + "name": "Extended Hand to Toe", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,thoracic spine,hip,knee,shoulder,wrist", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip flexor,hamstrings", + "synonyms": "" + }, + { + "id": 72, + "muscles": [ + { + "id": 8034, + "created_at": "2023-06-14T17:05:40.726496Z", + "updated_at": "2023-06-14T17:05:40.726850Z", + "exercise": 72, + "muscle": 16 + }, + { + "id": 8035, + "created_at": "2023-06-14T17:05:40.727562Z", + "updated_at": "2023-06-14T17:05:40.727978Z", + "exercise": 72, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1288, + "created_at": "2023-06-13T02:28:04.689063Z", + "updated_at": "2023-06-13T02:28:04.689447Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Extended_Hand_to_Toe.m4a", + "video_url": "/media/exercise_videos/Extended_Hand_to_Toe.mp4", + "created_at": "2023-06-11T22:50:18.832890Z", + "updated_at": "2023-06-11T22:50:18.832899Z", + "name": "Extended Hand to Toe", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,thoracic spine,hip,knee,shoulder,wrist", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip flexor,hamstrings", + "synonyms": "" + }, + { + "id": 1068, + "muscles": [ + { + "id": 8036, + "created_at": "2023-06-14T17:05:40.728580Z", + "updated_at": "2023-06-14T17:05:40.729000Z", + "exercise": 1068, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1289, + "created_at": "2023-06-13T02:28:04.690081Z", + "updated_at": "2023-06-13T02:28:04.690462Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Extended_High_Plank.m4a", + "video_url": "/media/exercise_videos/Extended_High_Plank.mp4", + "created_at": "2023-06-11T22:50:19.224305Z", + "updated_at": "2023-06-11T22:50:19.224312Z", + "name": "Extended High Plank", + "description": "Lock-in to the top of a pushup position. From here walk your hands out as far as you can while maintaining tension in your abs. You shouldn't feel it in your low back", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,elbow,wrist,ankle", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 606, + "muscles": [ + { + "id": 8037, + "created_at": "2023-06-14T17:05:40.729740Z", + "updated_at": "2023-06-14T17:05:40.730126Z", + "exercise": 606, + "muscle": 3 + }, + { + "id": 8038, + "created_at": "2023-06-14T17:05:40.730775Z", + "updated_at": "2023-06-14T17:05:40.731155Z", + "exercise": 606, + "muscle": 10 + }, + { + "id": 8039, + "created_at": "2023-06-14T17:05:40.731834Z", + "updated_at": "2023-06-14T17:05:40.732235Z", + "exercise": 606, + "muscle": 34 + } + ], + "equipment": [ + { + "id": 1290, + "created_at": "2023-06-13T02:28:04.691094Z", + "updated_at": "2023-06-13T02:28:04.691486Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Extended_Side_Angle_Pose.m4a", + "video_url": "/media/exercise_videos/Extended_Side_Angle_Pose.mp4", + "created_at": "2023-06-11T22:50:19.054588Z", + "updated_at": "2023-06-11T22:50:19.054595Z", + "name": "Extended Side Angle Pose", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,thoracic spine,knee,ankle", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "obliques,lats,intercostals", + "synonyms": "" + }, + { + "id": 613, + "muscles": [ + { + "id": 8040, + "created_at": "2023-06-14T17:05:40.732909Z", + "updated_at": "2023-06-14T17:05:40.733299Z", + "exercise": 613, + "muscle": 3 + }, + { + "id": 8041, + "created_at": "2023-06-14T17:05:40.733965Z", + "updated_at": "2023-06-14T17:05:40.734446Z", + "exercise": 613, + "muscle": 10 + }, + { + "id": 8042, + "created_at": "2023-06-14T17:05:40.735144Z", + "updated_at": "2023-06-14T17:05:40.735577Z", + "exercise": 613, + "muscle": 34 + } + ], + "equipment": [ + { + "id": 1291, + "created_at": "2023-06-13T02:28:04.692184Z", + "updated_at": "2023-06-13T02:28:04.692609Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Extended_Side_Angle_Pose.m4a", + "video_url": "/media/exercise_videos/Extended_Side_Angle_Pose.mp4", + "created_at": "2023-06-11T22:50:19.057505Z", + "updated_at": "2023-06-11T22:50:19.057511Z", + "name": "Extended Side Angle Pose", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,thoracic spine,knee,shoulder,ankle", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "obliques,lats,intercostals", + "synonyms": "" + }, + { + "id": 630, + "muscles": [ + { + "id": 8043, + "created_at": "2023-06-14T17:05:40.736234Z", + "updated_at": "2023-06-14T17:05:40.736576Z", + "exercise": 630, + "muscle": 9 + }, + { + "id": 8044, + "created_at": "2023-06-14T17:05:40.737203Z", + "updated_at": "2023-06-14T17:05:40.737582Z", + "exercise": 630, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 1292, + "created_at": "2023-06-13T02:28:04.693334Z", + "updated_at": "2023-06-13T02:28:04.693796Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Face_Pull.m4a", + "video_url": "/media/exercise_videos/Face_Pull.mp4", + "created_at": "2023-06-11T22:50:19.064217Z", + "updated_at": "2023-06-11T22:50:19.064224Z", + "name": "Face Pull", + "description": "Start in an athletic stance,, holding the rope with your hands facing each other.. Keep your elbows high,, and sqeeze them back,, to bring the rope towards your face.. Pause and return under contol..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper pull", + "equipment_required": "Tricep Rope", + "muscle_groups": "upper back,middle back", + "synonyms": "" + }, + { + "id": 984, + "muscles": [ + { + "id": 8045, + "created_at": "2023-06-14T17:05:40.738237Z", + "updated_at": "2023-06-14T17:05:40.738647Z", + "exercise": 984, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1293, + "created_at": "2023-06-13T02:28:04.694541Z", + "updated_at": "2023-06-13T02:28:04.694961Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Feet_Elevated_Breathing.m4a", + "video_url": "/media/exercise_videos/Feet_Elevated_Breathing.mp4", + "created_at": "2023-06-11T22:50:19.194226Z", + "updated_at": "2023-06-11T22:50:19.194233Z", + "name": "Feet Elevated Breathing", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip", + "movement_patterns": "breathing", + "equipment_required": "Box", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 485, + "muscles": [ + { + "id": 8046, + "created_at": "2023-06-14T17:05:40.739330Z", + "updated_at": "2023-06-14T17:05:40.739688Z", + "exercise": 485, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1294, + "created_at": "2023-06-13T02:28:04.695624Z", + "updated_at": "2023-06-13T02:28:04.696077Z", + "category": null, + "name": null + }, + { + "id": 1295, + "created_at": "2023-06-13T02:28:04.696799Z", + "updated_at": "2023-06-13T02:28:04.697291Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Feet_Elevated_Hip_Lift.m4a", + "video_url": "/media/exercise_videos/Feet_Elevated_Hip_Lift.mp4", + "created_at": "2023-06-11T22:50:19.007033Z", + "updated_at": "2023-06-11T22:50:19.007040Z", + "name": "Feet Elevated Hip Lift", + "description": "Laying flat on your back with feet elevated and knees at 90 degrees. Drive into your heels and lift your lower back off the ground until thighs and spine are in a straight line. Slowly lower hips back to the ground. 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Keeping your core tight, lower down and then drive back up.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,ankle,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Box", + "muscle_groups": "chest,triceps,core", + "synonyms": "" + }, + { + "id": 641, + "muscles": [ + { + "id": 8050, + "created_at": "2023-06-14T17:05:40.743495Z", + "updated_at": "2023-06-14T17:05:40.743842Z", + "exercise": 641, + "muscle": 20 + }, + { + "id": 8051, + "created_at": "2023-06-14T17:05:40.744426Z", + "updated_at": "2023-06-14T17:05:40.744797Z", + "exercise": 641, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1297, + "created_at": "2023-06-13T02:28:04.699470Z", + "updated_at": "2023-06-13T02:28:04.700044Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Feet_Elevated_Suspension_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Feet_Elevated_Suspension_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.068407Z", + "updated_at": "2023-06-11T22:50:19.068414Z", + "name": "Feet Elevated Suspension Push-Ups", + "description": "Put your feet in the stirrups, laces pointing straight ahead. 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Use both hands to pull your legs back toward you. Focus on rotating your left knee out to feel a greater stretch on the lateral hip.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,lumbar spine", + "movement_patterns": "mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip abductors,lower back", + "synonyms": "Figure 4 Stretch,Pigeon stretch,Piriformis Stretch" + }, + { + "id": 774, + "muscles": [ + { + "id": 8054, + "created_at": "2023-06-14T17:05:40.747978Z", + "updated_at": "2023-06-14T17:05:40.748674Z", + "exercise": 774, + "muscle": 7 + }, + { + "id": 8055, + "created_at": "2023-06-14T17:05:40.749862Z", + "updated_at": "2023-06-14T17:05:40.750415Z", + "exercise": 774, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1299, + "created_at": "2023-06-13T02:28:04.701967Z", + "updated_at": "2023-06-13T02:28:04.702335Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Figure_Four_Stretch.m4a", + "video_url": "/media/exercise_videos/Figure_Four_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.119093Z", + "updated_at": "2023-06-11T22:50:19.119100Z", + "name": "Figure Four Stretch", + "description": "Put your right ankle against your left knee. Use both hands to pull your legs back toward you. Focus on rotating your right knee out to feel a greater stretch on the lateral hip.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,lumbar spine", + "movement_patterns": "mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip abductors,lower back", + "synonyms": "Figure 4 Stretch,Pigeon stretch,Piriformis Stretch" + }, + { + "id": 876, + "muscles": [ + { + "id": 8056, + "created_at": "2023-06-14T17:05:40.751128Z", + "updated_at": "2023-06-14T17:05:40.751494Z", + "exercise": 876, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1300, + "created_at": "2023-06-13T02:28:04.703139Z", + "updated_at": "2023-06-13T02:28:04.703676Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Floor_Slides.m4a", + "video_url": "/media/exercise_videos/Floor_Slides.mp4", + "created_at": "2023-06-11T22:50:19.155839Z", + "updated_at": "2023-06-11T22:50:19.155846Z", + "name": "Floor Slides", + "description": "Lay on the ground,, with your knees bent and feet flat.. Reach your arms overhead as far as you can,, keeping your elbows, shoulders, and wrists pressed into the ground.. Slide back to repeat..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "upper back", + "synonyms": "" + }, + { + "id": 1105, + "muscles": [ + { + "id": 8057, + "created_at": "2023-06-14T17:05:40.752119Z", + "updated_at": "2023-06-14T17:05:40.752471Z", + "exercise": 1105, + "muscle": 2 + }, + { + "id": 8058, + "created_at": "2023-06-14T17:05:40.753050Z", + "updated_at": "2023-06-14T17:05:40.753496Z", + "exercise": 1105, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1301, + "created_at": "2023-06-13T02:28:04.704501Z", + "updated_at": "2023-06-13T02:28:04.704975Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Flutter_Kicks.m4a", + "video_url": "/media/exercise_videos/Flutter_Kicks.mp4", + "created_at": "2023-06-11T22:50:19.237688Z", + "updated_at": "2023-06-11T22:50:19.237694Z", + "name": "Flutter Kicks", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip", + "movement_patterns": "core", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 678, + "muscles": [ + { + "id": 8059, + "created_at": "2023-06-14T17:05:40.754160Z", + "updated_at": "2023-06-14T17:05:40.754542Z", + "exercise": 678, + "muscle": 9 + }, + { + "id": 8060, + "created_at": "2023-06-14T17:05:40.755176Z", + "updated_at": "2023-06-14T17:05:40.755589Z", + "exercise": 678, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1302, + "created_at": "2023-06-13T02:28:04.705689Z", + "updated_at": "2023-06-13T02:28:04.706150Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Flying_Shoulder_Presses.m4a", + "video_url": "/media/exercise_videos/Flying_Shoulder_Presses.mp4", + "created_at": "2023-06-11T22:50:19.082808Z", + "updated_at": "2023-06-11T22:50:19.082815Z", + "name": "Flying Shoulder Presses", + "description": "Start lying face down with your hands next to your head and arms at a ninety degree angle. Lift your upper body and extend your arms out as far as you can", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,thoracic spine,elbow", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Yoga Mat", + "muscle_groups": "upper back,deltoids", + "synonyms": "" + }, + { + "id": 56, + "muscles": [ + { + "id": 8061, + "created_at": "2023-06-14T17:05:40.756299Z", + "updated_at": "2023-06-14T17:05:40.756744Z", + "exercise": 56, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Foam_Roll_Anterior_Tib.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Anterior_Tib.mp4", + "created_at": "2023-06-11T22:50:18.824023Z", + "updated_at": "2023-06-11T22:50:18.824032Z", + "name": "Foam Roll Anterior Tib", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee", + "movement_patterns": "massage", + "equipment_required": "", + "muscle_groups": "calves", + "synonyms": null + }, + { + "id": 106, + "muscles": [ + { + "id": 8062, + "created_at": "2023-06-14T17:05:40.757361Z", + "updated_at": "2023-06-14T17:05:40.757718Z", + "exercise": 106, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Foam_Roll_Anterior_Tib.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Anterior_Tib.mp4", + "created_at": "2023-06-11T22:50:18.850543Z", + "updated_at": "2023-06-11T22:50:18.850551Z", + "name": "Foam Roll Anterior Tib", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee", + "movement_patterns": "massage", + "equipment_required": "", + "muscle_groups": "calves", + "synonyms": null + }, + { + "id": 866, + "muscles": [ + { + "id": 8063, + "created_at": "2023-06-14T17:05:40.758352Z", + "updated_at": "2023-06-14T17:05:40.758709Z", + "exercise": 866, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1303, + "created_at": "2023-06-13T02:28:04.706993Z", + "updated_at": "2023-06-13T02:28:04.707520Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_Calf.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Calf.mp4", + "created_at": "2023-06-11T22:50:19.152299Z", + "updated_at": "2023-06-11T22:50:19.152305Z", + "name": "Foam Roll Calf", + "description": "Place your calf over the roller and cross your other leg over. Push up off of the ground and slowly roll up and down the length of the calf.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee", + "movement_patterns": "massage", + "equipment_required": "Foam Roll", + "muscle_groups": "calves", + "synonyms": "" + }, + { + "id": 583, + "muscles": [ + { + "id": 8064, + "created_at": "2023-06-14T17:05:40.759333Z", + "updated_at": "2023-06-14T17:05:40.759733Z", + "exercise": 583, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1304, + "created_at": "2023-06-13T02:28:04.708235Z", + "updated_at": "2023-06-13T02:28:04.708718Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_Glute.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Glute.mp4", + "created_at": "2023-06-11T22:50:19.045641Z", + "updated_at": "2023-06-11T22:50:19.045648Z", + "name": "Foam Roll Glute", + "description": "Sit on the foam roll. Tilt your body to one side and place your elbow on the ground. Massage your glute and the outside of your hip.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "massage", + "equipment_required": "Foam Roll", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 885, + "muscles": [ + { + "id": 8065, + "created_at": "2023-06-14T17:05:40.760346Z", + "updated_at": "2023-06-14T17:05:40.760791Z", + "exercise": 885, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1305, + "created_at": "2023-06-13T02:28:04.709532Z", + "updated_at": "2023-06-13T02:28:04.710218Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_Hamstrings.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Hamstrings.mp4", + "created_at": "2023-06-11T22:50:19.159044Z", + "updated_at": "2023-06-11T22:50:19.159051Z", + "name": "Foam Roll Hamstrings", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,wrist", + "movement_patterns": "massage", + "equipment_required": "Foam Roll", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 888, + "muscles": [ + { + "id": 8066, + "created_at": "2023-06-14T17:05:40.761464Z", + "updated_at": "2023-06-14T17:05:40.761842Z", + "exercise": 888, + "muscle": 38 + } + ], + "equipment": [ + { + "id": 1306, + "created_at": "2023-06-13T02:28:04.711283Z", + "updated_at": "2023-06-13T02:28:04.711966Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_IT_Band.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_IT_Band.mp4", + "created_at": "2023-06-11T22:50:19.160121Z", + "updated_at": "2023-06-11T22:50:19.160128Z", + "name": "Foam Roll IT Band", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,wrist", + "movement_patterns": "massage", + "equipment_required": "Foam Roll", + "muscle_groups": "it band", + "synonyms": "" + }, + { + "id": 889, + "muscles": [ + { + "id": 8067, + "created_at": "2023-06-14T17:05:40.762666Z", + "updated_at": "2023-06-14T17:05:40.764816Z", + "exercise": 889, + "muscle": 38 + } + ], + "equipment": [ + { + "id": 1307, + "created_at": "2023-06-13T02:28:04.713269Z", + "updated_at": "2023-06-13T02:28:04.713748Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_IT_Band.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_IT_Band.mp4", + "created_at": "2023-06-11T22:50:19.160479Z", + "updated_at": "2023-06-11T22:50:19.160486Z", + "name": "Foam Roll IT Band", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,wrist", + "movement_patterns": "massage", + "equipment_required": "Foam Roll", + "muscle_groups": "it band", + "synonyms": "" + }, + { + "id": 859, + "muscles": [ + { + "id": 8068, + "created_at": "2023-06-14T17:05:40.765484Z", + "updated_at": "2023-06-14T17:05:40.765832Z", + "exercise": 859, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1308, + "created_at": "2023-06-13T02:28:04.714449Z", + "updated_at": "2023-06-13T02:28:04.714900Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_Lat.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Lat.mp4", + "created_at": "2023-06-11T22:50:19.149775Z", + "updated_at": "2023-06-11T22:50:19.149782Z", + "name": "Foam Roll Lat", + "description": "Place the roller under your armpit. Tilt to one side and raise that arm overhead. With hips off the ground and both feet planted roll from your armpit down to mid torso.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine", + "movement_patterns": "massage", + "equipment_required": "Foam Roll", + "muscle_groups": "lats", + "synonyms": "" + }, + { + "id": 755, + "muscles": [ + { + "id": 8069, + "created_at": "2023-06-14T17:05:40.766519Z", + "updated_at": "2023-06-14T17:05:40.766931Z", + "exercise": 755, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1309, + "created_at": "2023-06-13T02:28:04.715800Z", + "updated_at": "2023-06-13T02:28:04.716300Z", + "category": null, + "name": null + }, + { + "id": 1310, + "created_at": "2023-06-13T02:28:04.717272Z", + "updated_at": "2023-06-13T02:28:04.717788Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_Low_Back.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Low_Back.mp4", + "created_at": "2023-06-11T22:50:19.112270Z", + "updated_at": "2023-06-11T22:50:19.112277Z", + "name": "Foam Roll Low Back", + "description": "Place the foam roll under your low back. Tilt to one side and place your elbow on the ground. Massage the muscles to on each side of your spine. Do not roll your spine.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine", + "movement_patterns": "massage", + "equipment_required": "Foam Roll,Yoga Mat", + "muscle_groups": "lower back", + "synonyms": "Foam Roll Lower Back" + }, + { + "id": 561, + "muscles": [ + { + "id": 8070, + "created_at": "2023-06-14T17:05:40.767609Z", + "updated_at": "2023-06-14T17:05:40.768049Z", + "exercise": 561, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1311, + "created_at": "2023-06-13T02:28:04.718651Z", + "updated_at": "2023-06-13T02:28:04.719078Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_Quad.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Quad.mp4", + "created_at": "2023-06-11T22:50:19.037170Z", + "updated_at": "2023-06-11T22:50:19.037177Z", + "name": "Foam Roll Quad", + "description": "Lay on your stomach and place the roller under your thigh. Come up on your elbows and roll the length of your quad. Make sure to get the inside and outside lanes too.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "massage", + "equipment_required": "Foam Roll", + "muscle_groups": "quads", + "synonyms": "" + }, + { + "id": 592, + "muscles": [ + { + "id": 8071, + "created_at": "2023-06-14T17:05:40.768695Z", + "updated_at": "2023-06-14T17:05:40.769100Z", + "exercise": 592, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1312, + "created_at": "2023-06-13T02:28:04.719764Z", + "updated_at": "2023-06-13T02:28:04.720122Z", + "category": null, + "name": null + }, + { + "id": 1313, + "created_at": "2023-06-13T02:28:04.720734Z", + "updated_at": "2023-06-13T02:28:04.721094Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roll_Upper_Back.m4a", + "video_url": "/media/exercise_videos/Foam_Roll_Upper_Back.mp4", + "created_at": "2023-06-11T22:50:19.049196Z", + "updated_at": "2023-06-11T22:50:19.049203Z", + "name": "Foam Roll Upper Back", + "description": "Lay on the roller with your hands behind your head. Roll forward and backward, massaging the muscles on each side of the spine and around your neck and upper back.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine", + "movement_patterns": "massage", + "equipment_required": "Foam Roll,Yoga Mat", + "muscle_groups": "upper back", + "synonyms": null + }, + { + "id": 259, + "muscles": [ + { + "id": 8072, + "created_at": "2023-06-14T17:05:40.769847Z", + "updated_at": "2023-06-14T17:05:40.770240Z", + "exercise": 259, + "muscle": 13 + }, + { + "id": 8073, + "created_at": "2023-06-14T17:05:40.770951Z", + "updated_at": "2023-06-14T17:05:40.771327Z", + "exercise": 259, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1314, + "created_at": "2023-06-13T02:28:04.721707Z", + "updated_at": "2023-06-13T02:28:04.722118Z", + "category": null, + "name": null + }, + { + "id": 1315, + "created_at": "2023-06-13T02:28:04.722738Z", + "updated_at": "2023-06-13T02:28:04.723135Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Foam_Roller_Wall_Slide.m4a", + "video_url": "/media/exercise_videos/Foam_Roller_Wall_Slide.mp4", + "created_at": "2023-06-11T22:50:18.916883Z", + "updated_at": "2023-06-11T22:50:18.916890Z", + "name": "Foam Roller Wall Slide", + "description": "Keep pressure on the foam roller as you slide your arms up and down the wall. Try to fully extend the arms overhead without shrugging your shoulders up. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Foam Roll,Wall", + "muscle_groups": "middle back,upper back", + "synonyms": "" + }, + { + "id": 922, + "muscles": [ + { + "id": 8074, + "created_at": "2023-06-14T17:05:40.771978Z", + "updated_at": "2023-06-14T17:05:40.772366Z", + "exercise": 922, + "muscle": 5 + }, + { + "id": 8075, + "created_at": "2023-06-14T17:05:40.773025Z", + "updated_at": "2023-06-14T17:05:40.773380Z", + "exercise": 922, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1316, + "created_at": "2023-06-13T02:28:04.723949Z", + "updated_at": "2023-06-13T02:28:04.724404Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Forward_Dumbbell_Lunges.m4a", + "video_url": "/media/exercise_videos/Forward_Dumbbell_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.172203Z", + "updated_at": "2023-06-11T22:50:19.172210Z", + "name": "Forward Dumbbell Lunges", + "description": "Stay tall as you take a big step forward,, holding dumbbells at your sides.. Drop down until just before your back knee touches.. Push the ground away to stand,, and switch legs to repeat..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Dumbbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 1003, + "muscles": [ + { + "id": 8076, + "created_at": "2023-06-14T17:05:40.774113Z", + "updated_at": "2023-06-14T17:05:40.774603Z", + "exercise": 1003, + "muscle": 5 + }, + { + "id": 8077, + "created_at": "2023-06-14T17:05:40.775324Z", + "updated_at": "2023-06-14T17:05:40.775824Z", + "exercise": 1003, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Forward_Lunges.m4a", + "video_url": "/media/exercise_videos/Forward_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.201019Z", + "updated_at": "2023-06-11T22:50:19.201026Z", + "name": "Forward Lunges", + "description": "Stay tall as you take a big step forward,, and drop down until just before your back knee touches.. Push the ground away to stand,, and switch legs to repeat..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 14, + "muscles": [ + { + "id": 8078, + "created_at": "2023-06-14T17:05:40.776547Z", + "updated_at": "2023-06-14T17:05:40.777002Z", + "exercise": 14, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1317, + "created_at": "2023-06-13T02:28:04.725177Z", + "updated_at": "2023-06-13T02:28:04.725575Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Forward_Step-Down.m4a", + "video_url": "/media/exercise_videos/Forward_Step-Down.mp4", + "created_at": "2023-06-11T22:50:18.803194Z", + "updated_at": "2023-06-11T22:50:18.803203Z", + "name": "Forward Step-Down", + "description": "Standing on a step or plate. Put your right leg out straight so your heel is at the front edge of the step. You will then lower your right heel down to the floor by pushing your hips back and slightly bending your knee", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,elbow,hip", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "quads", + "synonyms": "" + }, + { + "id": 29, + "muscles": [ + { + "id": 8079, + "created_at": "2023-06-14T17:05:40.777742Z", + "updated_at": "2023-06-14T17:05:40.778313Z", + "exercise": 29, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1318, + "created_at": "2023-06-13T02:28:04.726293Z", + "updated_at": "2023-06-13T02:28:04.726672Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Forward_Step-Down.m4a", + "video_url": "/media/exercise_videos/Forward_Step-Down.mp4", + "created_at": "2023-06-11T22:50:18.809827Z", + "updated_at": "2023-06-11T22:50:18.809834Z", + "name": "Forward Step-Down", + "description": "Standing on a step or plate. Put your right leg out straight so your heel is at the front edge of the step. You will then lower your right heel down to the floor by pushing your hips back and slightly bending your knee", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip,ankle", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "quads", + "synonyms": "" + }, + { + "id": 963, + "muscles": [ + { + "id": 8080, + "created_at": "2023-06-14T17:05:40.779082Z", + "updated_at": "2023-06-14T17:05:40.779558Z", + "exercise": 963, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Forward_and_Backward_Line_Hops.m4a", + "video_url": "/media/exercise_videos/Forward_and_Backward_Line_Hops.mp4", + "created_at": "2023-06-11T22:50:19.186754Z", + "updated_at": "2023-06-11T22:50:19.186761Z", + "name": "Forward and Backward Line Hops", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "calves", + "synonyms": "Forward and Backward Line Jumps" + }, + { + "id": 547, + "muscles": [ + { + "id": 8081, + "created_at": "2023-06-14T17:05:40.780226Z", + "updated_at": "2023-06-14T17:05:40.780638Z", + "exercise": 547, + "muscle": 27 + }, + { + "id": 8082, + "created_at": "2023-06-14T17:05:40.781277Z", + "updated_at": "2023-06-14T17:05:40.781619Z", + "exercise": 547, + "muscle": 16 + }, + { + "id": 8083, + "created_at": "2023-06-14T17:05:40.782325Z", + "updated_at": "2023-06-14T17:05:40.782674Z", + "exercise": 547, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1319, + "created_at": "2023-06-13T02:28:04.727327Z", + "updated_at": "2023-06-13T02:28:04.727787Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Frog.m4a", + "video_url": "/media/exercise_videos/Frog.mp4", + "created_at": "2023-06-11T22:50:19.031404Z", + "updated_at": "2023-06-11T22:50:19.031411Z", + "name": "Frog", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,lumbar spine,elbow", + "movement_patterns": "yoga,mobility", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip adductors,hip flexor,lower back", + "synonyms": "" + }, + { + "id": 147, + "muscles": [ + { + "id": 8084, + "created_at": "2023-06-14T17:05:40.783313Z", + "updated_at": "2023-06-14T17:05:40.783678Z", + "exercise": 147, + "muscle": 4 + }, + { + "id": 8085, + "created_at": "2023-06-14T17:05:40.784283Z", + "updated_at": "2023-06-14T17:05:40.784639Z", + "exercise": 147, + "muscle": 7 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Frog_Pump.m4a", + "video_url": "/media/exercise_videos/Frog_Pump.mp4", + "created_at": "2023-06-11T22:50:18.868888Z", + "updated_at": "2023-06-11T22:50:18.868895Z", + "name": "Frog Pump", + "description": "Lay flat on your back and place the bottoms of your feet together with knees bent to 90 degrees. From here press the sides of your feet into the ground and lift your hips up. 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Your knees can be slightly bent.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,shoulder", + "movement_patterns": "yoga,mobility", + "equipment_required": "", + "muscle_groups": "lower back,hamstrings", + "synonyms": "" + }, + { + "id": 268, + "muscles": [ + { + "id": 8131, + "created_at": "2023-06-14T17:05:40.840582Z", + "updated_at": "2023-06-14T17:05:40.840982Z", + "exercise": 268, + "muscle": 2 + }, + { + "id": 8132, + "created_at": "2023-06-14T17:05:40.841682Z", + "updated_at": "2023-06-14T17:05:40.842116Z", + "exercise": 268, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1340, + "created_at": "2023-06-13T02:28:04.750789Z", + "updated_at": "2023-06-13T02:28:04.751195Z", + "category": null, + "name": null + }, + { + "id": 1341, + "created_at": "2023-06-13T02:28:04.751782Z", + "updated_at": "2023-06-13T02:28:04.752183Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Half_Kneeling_Med_Ball_Rotational_Throw.m4a", + "video_url": "/media/exercise_videos/Half_Kneeling_Med_Ball_Rotational_Throw.mp4", + "created_at": "2023-06-11T22:50:18.920525Z", + "updated_at": "2023-06-11T22:50:18.920533Z", + "name": "Half Kneeling Med Ball Rotational Throw", + "description": "With a med ball, get in to a kneeling position. Keeping a slight bend in the elbow, rotate away from the wall and then throw the ball against the wall.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,elbow,wrist", + "movement_patterns": "plyometric,core,core - rotational", + "equipment_required": "Medicine Ball,Wall", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 464, + "muscles": [ + { + "id": 8133, + "created_at": "2023-06-14T17:05:40.842837Z", + "updated_at": "2023-06-14T17:05:40.843203Z", + "exercise": 464, + "muscle": 2 + }, + { + "id": 8134, + "created_at": "2023-06-14T17:05:40.843816Z", + "updated_at": "2023-06-14T17:05:40.844169Z", + "exercise": 464, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1342, + "created_at": "2023-06-13T02:28:04.752805Z", + "updated_at": "2023-06-13T02:28:04.753160Z", + "category": null, + "name": null + }, + { + "id": 1343, + "created_at": "2023-06-13T02:28:04.753808Z", + "updated_at": "2023-06-13T02:28:04.754173Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Half_Kneeling_Med_Ball_Rotational_Throw.m4a", + "video_url": "/media/exercise_videos/Half_Kneeling_Med_Ball_Rotational_Throw.mp4", + "created_at": "2023-06-11T22:50:18.998783Z", + "updated_at": "2023-06-11T22:50:18.998790Z", + "name": "Half Kneeling Med Ball Rotational Throw", + "description": "With a med ball, get in to a kneeling position. Keeping a slight bend in the elbow, rotate away from the wall and then throw the ball against the wall.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,elbow,wrist", + "movement_patterns": "plyometric,core,core - rotational", + "equipment_required": "Medicine Ball,Wall", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 710, + "muscles": [ + { + "id": 8135, + "created_at": "2023-06-14T17:05:40.844743Z", + "updated_at": "2023-06-14T17:05:40.845097Z", + "exercise": 710, + "muscle": 6 + }, + { + "id": 8136, + "created_at": "2023-06-14T17:05:40.845737Z", + "updated_at": "2023-06-14T17:05:40.846219Z", + "exercise": 710, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1344, + "created_at": "2023-06-13T02:28:04.754824Z", + "updated_at": "2023-06-13T02:28:04.755286Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Half_Moon_Pose.m4a", + "video_url": "/media/exercise_videos/Half_Moon_Pose.mp4", + "created_at": "2023-06-11T22:50:19.095607Z", + "updated_at": "2023-06-11T22:50:19.095613Z", + "name": "Half Moon Pose", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "thoracic spine,lumbar spine,hip,knee,ankle", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "hamstrings,core", + "synonyms": "" + }, + { + "id": 820, + "muscles": [ + { + "id": 8137, + "created_at": "2023-06-14T17:05:40.846888Z", + "updated_at": "2023-06-14T17:05:40.847274Z", + "exercise": 820, + "muscle": 6 + }, + { + "id": 8138, + "created_at": "2023-06-14T17:05:40.847917Z", + "updated_at": "2023-06-14T17:05:40.848265Z", + "exercise": 820, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1345, + "created_at": "2023-06-13T02:28:04.755975Z", + "updated_at": "2023-06-13T02:28:04.756411Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Half_Moon_Pose.m4a", + "video_url": "/media/exercise_videos/Half_Moon_Pose.mp4", + "created_at": "2023-06-11T22:50:19.135802Z", + "updated_at": "2023-06-11T22:50:19.135809Z", + "name": "Half Moon Pose", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "thoracic spine,lumbar spine,hip,knee,ankle", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "hamstrings,core", + "synonyms": "" + }, + { + "id": 962, + "muscles": [ + { + "id": 8139, + "created_at": "2023-06-14T17:05:40.848930Z", + "updated_at": "2023-06-14T17:05:40.849287Z", + "exercise": 962, + "muscle": 14 + }, + { + "id": 8140, + "created_at": "2023-06-14T17:05:40.849886Z", + "updated_at": "2023-06-14T17:05:40.850283Z", + "exercise": 962, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1346, + "created_at": "2023-06-13T02:28:04.757168Z", + "updated_at": "2023-06-13T02:28:04.757558Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hammer_Bicep_Curls.m4a", + "video_url": "/media/exercise_videos/Hammer_Bicep_Curls.mp4", + "created_at": "2023-06-11T22:50:19.186401Z", + "updated_at": "2023-06-11T22:50:19.186408Z", + "name": "Hammer Bicep Curls", + "description": "", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "biceps,forearms", + "synonyms": null + }, + { + "id": 713, + "muscles": [ + { + "id": 8141, + "created_at": "2023-06-14T17:05:40.850969Z", + "updated_at": "2023-06-14T17:05:40.851368Z", + "exercise": 713, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hamstring_Walk_Out.m4a", + "video_url": "/media/exercise_videos/Hamstring_Walk_Out.mp4", + "created_at": "2023-06-11T22:50:19.096765Z", + "updated_at": "2023-06-11T22:50:19.096772Z", + "name": "Hamstring Walk Out", + "description": "Start in the top of a bridge position, squeezing your abs and butt cheeks tightly. Slowly walk your heels out an inch or two at a time. When you feel like you can no longer keep a good bridge, walk your heels back in.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 1021, + "muscles": [ + { + "id": 8142, + "created_at": "2023-06-14T17:05:40.852070Z", + "updated_at": "2023-06-14T17:05:40.852492Z", + "exercise": 1021, + "muscle": 4 + }, + { + "id": 8143, + "created_at": "2023-06-14T17:05:40.853307Z", + "updated_at": "2023-06-14T17:05:40.853726Z", + "exercise": 1021, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1347, + "created_at": "2023-06-13T02:28:04.758208Z", + "updated_at": "2023-06-13T02:28:04.758596Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hand_to_Hand_Kettlebell_Swings.m4a", + "video_url": "/media/exercise_videos/Hand_to_Hand_Kettlebell_Swings.mp4", + "created_at": "2023-06-11T22:50:19.207497Z", + "updated_at": "2023-06-11T22:50:19.207504Z", + "name": "Hand to Hand Kettlebell Swings", + "description": "Hinge your hips back,, to lower the kettlebell between your knees.. Snap your hips forward to stand up fast,, allowing the kettlebell to float upwards.. Switch hands up top,, and swing back down..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,lumbar spine,knee,ankle,shoulder", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Kettlebell", + "muscle_groups": "glutes,hamstrings", + "synonyms": "" + }, + { + "id": 20, + "muscles": [ + { + "id": 8144, + "created_at": "2023-06-14T17:05:40.854376Z", + "updated_at": "2023-06-14T17:05:40.854726Z", + "exercise": 20, + "muscle": 12 + } + ], + "equipment": [ + { + "id": 1348, + "created_at": "2023-06-13T02:28:04.759225Z", + "updated_at": "2023-06-13T02:28:04.759981Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hanging_Knee_Tucks.m4a", + "video_url": "/media/exercise_videos/Hanging_Knee_Tucks.mp4", + "created_at": "2023-06-11T22:50:18.806019Z", + "updated_at": "2023-06-11T22:50:18.806027Z", + "name": "Hanging Knee Tucks", + "description": "Hang from a bar with your arms fully extended. Bend your knees and bring them up and into your chest using your abs. Lower your legs back down to a fully extended position and repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "", + "movement_patterns": "Core", + "equipment_required": "Pull-Up Bar", + "muscle_groups": "Abs", + "synonyms": "" + }, + { + "id": 929, + "muscles": [ + { + "id": 8145, + "created_at": "2023-06-14T17:05:40.855317Z", + "updated_at": "2023-06-14T17:05:40.855691Z", + "exercise": 929, + "muscle": 2 + }, + { + "id": 8146, + "created_at": "2023-06-14T17:05:40.856392Z", + "updated_at": "2023-06-14T17:05:40.856771Z", + "exercise": 929, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1349, + "created_at": "2023-06-13T02:28:04.760650Z", + "updated_at": "2023-06-13T02:28:04.761049Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hanging_Knee_to_Chest.m4a", + "video_url": "/media/exercise_videos/Hanging_Knee_to_Chest.mp4", + "created_at": "2023-06-11T22:50:19.174687Z", + "updated_at": "2023-06-11T22:50:19.174693Z", + "name": "Hanging Knee to Chest", + "description": "Grab onto a bar with your palms facing forward. Make sure your feet are off the ground. Then slowly bend your knees and bring them up until hip height. Then slowly lower them back down.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,shoulder,wrist", + "movement_patterns": "core", + "equipment_required": "Pull-Up Bar", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 824, + "muscles": [ + { + "id": 8147, + "created_at": "2023-06-14T17:05:40.857400Z", + "updated_at": "2023-06-14T17:05:40.857773Z", + "exercise": 824, + "muscle": 2 + }, + { + "id": 8148, + "created_at": "2023-06-14T17:05:40.858425Z", + "updated_at": "2023-06-14T17:05:40.858776Z", + "exercise": 824, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hanging_Knee_to_Chest,_Back_Supported.m4a", + "video_url": "/media/exercise_videos/Hanging_Knee_to_Chest,_Back_Supported.mp4", + "created_at": "2023-06-11T22:50:19.137226Z", + "updated_at": "2023-06-11T22:50:19.137233Z", + "name": "Hanging Knee to Chest, Back Supported", + "description": "Grab onto the handles and make sure your back is pressed against the support. Make sure your feet are off the ground. Then slowly bend your legs and bring them up to hip height. Then slowly lower them back down.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip,knee", + "movement_patterns": "core", + "equipment_required": "", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 844, + "muscles": [ + { + "id": 8149, + "created_at": "2023-06-14T17:05:40.859389Z", + "updated_at": "2023-06-14T17:05:40.859825Z", + "exercise": 844, + "muscle": 2 + }, + { + "id": 8150, + "created_at": "2023-06-14T17:05:40.860485Z", + "updated_at": "2023-06-14T17:05:40.860902Z", + "exercise": 844, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1350, + "created_at": "2023-06-13T02:28:04.761722Z", + "updated_at": "2023-06-13T02:28:04.762072Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hanging_Leg_Extensions.m4a", + "video_url": "/media/exercise_videos/Hanging_Leg_Extensions.mp4", + "created_at": "2023-06-11T22:50:19.144395Z", + "updated_at": "2023-06-11T22:50:19.144401Z", + "name": "Hanging Leg Extensions", + "description": "Grab onto a bar with your palms facing forward. Make sure your feet are off the ground. Then slowly lift both your legs straight-out until your feet reach hip height. Then slowly lower them back down.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip,knee", + "movement_patterns": "core", + "equipment_required": "Pull-Up Bar", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 865, + "muscles": [ + { + "id": 8151, + "created_at": "2023-06-14T17:05:40.861590Z", + "updated_at": "2023-06-14T17:05:40.861989Z", + "exercise": 865, + "muscle": 2 + }, + { + "id": 8152, + "created_at": "2023-06-14T17:05:40.862658Z", + "updated_at": "2023-06-14T17:05:40.863056Z", + "exercise": 865, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hanging_Leg_Extensions,_Back_Supported.m4a", + "video_url": "/media/exercise_videos/Hanging_Leg_Extensions,_Back_Supported.mp4", + "created_at": "2023-06-11T22:50:19.151921Z", + "updated_at": "2023-06-11T22:50:19.151927Z", + "name": "Hanging Leg Extensions, Back Supported", + "description": "Grab onto the handles and make sure your back is pressed against the support. Make sure your feet are off the ground. Then slowly lift both your legs straight-out until your feet reach hip height. 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Slowly lower back down and repeat on the opposite side", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,wrist,elbow,ankle,hip", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 1103, + "muscles": [ + { + "id": 8196, + "created_at": "2023-06-14T17:05:40.911600Z", + "updated_at": "2023-06-14T17:05:40.912017Z", + "exercise": 1103, + "muscle": 2 + }, + { + "id": 8197, + "created_at": "2023-06-14T17:05:40.912697Z", + "updated_at": "2023-06-14T17:05:40.913071Z", + "exercise": 1103, + "muscle": 3 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/High_Plank_Bird_Dog.m4a", + "video_url": "/media/exercise_videos/High_Plank_Bird_Dog.mp4", + "created_at": "2023-06-11T22:50:19.236973Z", + "updated_at": "2023-06-11T22:50:19.236980Z", + "name": "High Plank Bird Dog", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,wrist,elbow,hip,knee", + "movement_patterns": "core,core - anti-lateral flexion", + "equipment_required": "", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 13, + "muscles": [ + { + "id": 8198, + "created_at": "2023-06-14T17:05:40.913737Z", + "updated_at": "2023-06-14T17:05:40.914129Z", + "exercise": 13, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1364, + "created_at": "2023-06-13T02:28:04.777725Z", + "updated_at": "2023-06-13T02:28:04.778192Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/High_Plank_Dumbbell_Pull_Through.m4a", + "video_url": "/media/exercise_videos/High_Plank_Dumbbell_Pull_Through.mp4", + "created_at": "2023-06-11T22:50:18.802636Z", + "updated_at": "2023-06-11T22:50:18.802646Z", + "name": "High Plank Dumbbell Pull Through", + "description": "In a high plank position, reach your right hand under your body and grab a dumbbell. 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Pull the weight up and straight back", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,ankle,elbow,hip,knee,wrist", + "movement_patterns": "core,upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "core,lats", + "synonyms": "" + }, + { + "id": 271, + "muscles": [ + { + "id": 8201, + "created_at": "2023-06-14T17:05:40.917388Z", + "updated_at": "2023-06-14T17:05:40.917811Z", + "exercise": 271, + "muscle": 2 + }, + { + "id": 8202, + "created_at": "2023-06-14T17:05:40.918746Z", + "updated_at": "2023-06-14T17:05:40.919274Z", + "exercise": 271, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1366, + "created_at": "2023-06-13T02:28:04.780109Z", + "updated_at": "2023-06-13T02:28:04.780486Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/High_Plank_Kettlebell_Pull_Through.m4a", + "video_url": "/media/exercise_videos/High_Plank_Kettlebell_Pull_Through.mp4", + "created_at": "2023-06-11T22:50:18.921969Z", + "updated_at": "2023-06-11T22:50:18.921977Z", + "name": "High Plank Kettlebell Pull Through", + "description": "In a high plank position, reach your right hand under your body and grab a kettlebell. Pull the kettlebell from the left side through to the right. Return to a high plank position and repeat with your left side.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,wrist,hip,ankle", + "movement_patterns": "core,core - anti-rotation,core - anti-extension", + "equipment_required": "Kettlebell", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 784, + "muscles": [ + { + "id": 8203, + "created_at": "2023-06-14T17:05:40.919975Z", + "updated_at": "2023-06-14T17:05:40.920460Z", + "exercise": 784, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1367, + "created_at": "2023-06-13T02:28:04.781151Z", + "updated_at": "2023-06-13T02:28:04.781545Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/High_Plank_Shoulder_Taps.m4a", + "video_url": "/media/exercise_videos/High_Plank_Shoulder_Taps.mp4", + "created_at": "2023-06-11T22:50:19.122878Z", + "updated_at": "2023-06-11T22:50:19.122885Z", + "name": "High Plank Shoulder Taps", + "description": "In a high plank position, lift your arm and tap the opposite shoulder while keeping your hips square and core engaged. 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Push through your hands, bend your knees and sink in to your hips, like an elevated child's pose. Return back to the high plank position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,shoulder,hip,knee,wrist", + "movement_patterns": "core,mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "abs", + "synonyms": "" + }, + { + "id": 891, + "muscles": [ + { + "id": 8205, + "created_at": "2023-06-14T17:05:40.922375Z", + "updated_at": "2023-06-14T17:05:40.922770Z", + "exercise": 891, + "muscle": 2 + }, + { + "id": 8206, + "created_at": "2023-06-14T17:05:40.923500Z", + "updated_at": "2023-06-14T17:05:40.923877Z", + "exercise": 891, + "muscle": 16 + }, + { + "id": 8207, + "created_at": "2023-06-14T17:05:40.924484Z", + "updated_at": "2023-06-14T17:05:40.924836Z", + "exercise": 891, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1368, + "created_at": "2023-06-13T02:28:04.782266Z", + "updated_at": "2023-06-13T02:28:04.782748Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/High_Plank_Spiderman.m4a", + "video_url": "/media/exercise_videos/High_Plank_Spiderman.mp4", + "created_at": "2023-06-11T22:50:19.161189Z", + "updated_at": "2023-06-11T22:50:19.161196Z", + "name": "High Plank Spiderman", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,hip,knee,thoracic spine,wrist", + "movement_patterns": "core,core - anti-rotation", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,hip flexor,obliques", + "synonyms": "" + }, + { + "id": 1091, + "muscles": [ + { + "id": 8208, + "created_at": "2023-06-14T17:05:40.925488Z", + "updated_at": "2023-06-14T17:05:40.926005Z", + "exercise": 1091, + "muscle": 2 + }, + { + "id": 8209, + "created_at": "2023-06-14T17:05:40.926745Z", + "updated_at": "2023-06-14T17:05:40.927191Z", + "exercise": 1091, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1369, + "created_at": "2023-06-13T02:28:04.783529Z", + "updated_at": "2023-06-13T02:28:04.783953Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/High_Plank_Toe_Touch.m4a", + "video_url": "/media/exercise_videos/High_Plank_Toe_Touch.mp4", + "created_at": "2023-06-11T22:50:19.232738Z", + "updated_at": "2023-06-11T22:50:19.232744Z", + "name": "High Plank Toe Touch", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,thoracic spine,ankle,wrist", + "movement_patterns": "core,upper push", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,hamstrings", + "synonyms": "" + }, + { + "id": 644, + "muscles": [ + { + "id": 8210, + "created_at": "2023-06-14T17:05:40.927844Z", + "updated_at": "2023-06-14T17:05:40.928253Z", + "exercise": 644, + "muscle": 2 + }, + { + "id": 8211, + "created_at": "2023-06-14T17:05:40.929017Z", + "updated_at": "2023-06-14T17:05:40.929522Z", + "exercise": 644, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1370, + "created_at": "2023-06-13T02:28:04.784632Z", + "updated_at": "2023-06-13T02:28:04.785074Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/High_Side_Plank.m4a", + "video_url": "/media/exercise_videos/High_Side_Plank.mp4", + "created_at": "2023-06-11T22:50:19.069542Z", + "updated_at": "2023-06-11T22:50:19.069549Z", + "name": "High Side Plank", + "description": "Start with your left hand on the floor directly under your shoulder with your right hand on your hip making a triangle and with your feet stacked on top of each other. Only your right foot should be touching the ground.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,thoracic spine,lumbar spine,elbow,wrist,ankle", + "movement_patterns": "core,core - anti-lateral flexion", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 645, + "muscles": [ + { + "id": 8212, + "created_at": "2023-06-14T17:05:40.930324Z", + "updated_at": "2023-06-14T17:05:40.930809Z", + "exercise": 645, + "muscle": 2 + }, + { + "id": 8213, + "created_at": "2023-06-14T17:05:40.931746Z", + "updated_at": "2023-06-14T17:05:40.932172Z", + "exercise": 645, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1371, + "created_at": "2023-06-13T02:28:04.785778Z", + "updated_at": "2023-06-13T02:28:04.786189Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/High_Side_Plank.m4a", + "video_url": "/media/exercise_videos/High_Side_Plank.mp4", + "created_at": "2023-06-11T22:50:19.069916Z", + "updated_at": "2023-06-11T22:50:19.069923Z", + "name": "High Side Plank", + "description": "Start with your right hand on the floor directly under your shoulder with your left hand on your hip making a triangle and with your feet stacked on top of each other. 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Perform a jumping jack but instead of bringing your hands up, swing them out to the side. Bring everything back together. Stay light and on the balls of your feet and find a rhythmic motion.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle,shoulder,thoracic spine", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hip abductors,hip adductors,deltoids,chest,glutes,calves,upper back", + "synonyms": null + }, + { + "id": 623, + "muscles": [ + { + "id": 8221, + "created_at": "2023-06-14T17:05:40.943023Z", + "updated_at": "2023-06-14T17:05:40.943393Z", + "exercise": 623, + "muscle": 7 + } + ], + "equipment": [ + { + "id": 1372, + "created_at": "2023-06-13T02:28:04.786813Z", + "updated_at": "2023-06-13T02:28:04.787173Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Burner.m4a", + "video_url": "/media/exercise_videos/Hip_Burner.mp4", + "created_at": "2023-06-11T22:50:19.061381Z", + "updated_at": "2023-06-11T22:50:19.061388Z", + "name": "Hip Burner", + "description": "Lay on the ground with your left side touching the ground. Keeping your upper body still, and both legs fully extended, slowly lift your right leg up to the sky", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip abductors", + "synonyms": "Jane Fondas,Side-lying hip abduction" + }, + { + "id": 879, + "muscles": [ + { + "id": 8222, + "created_at": "2023-06-14T17:05:40.944124Z", + "updated_at": "2023-06-14T17:05:40.944570Z", + "exercise": 879, + "muscle": 7 + } + ], + "equipment": [ + { + "id": 1373, + "created_at": "2023-06-13T02:28:04.787782Z", + "updated_at": "2023-06-13T02:28:04.788134Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Burner.m4a", + "video_url": "/media/exercise_videos/Hip_Burner.mp4", + "created_at": "2023-06-11T22:50:19.156902Z", + "updated_at": "2023-06-11T22:50:19.156908Z", + "name": "Hip Burner", + "description": "Lay on the ground with your right side touching the ground. Keeping your upper body still, and both legs fully extended, slowly lift your left leg up to the sky", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip abductors", + "synonyms": "Jane Fondas,Side-lying hip abduction" + }, + { + "id": 787, + "muscles": [ + { + "id": 8223, + "created_at": "2023-06-14T17:05:40.945401Z", + "updated_at": "2023-06-14T17:05:40.946035Z", + "exercise": 787, + "muscle": 4 + }, + { + "id": 8224, + "created_at": "2023-06-14T17:05:40.946944Z", + "updated_at": "2023-06-14T17:05:40.947531Z", + "exercise": 787, + "muscle": 7 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hip_Cradles.m4a", + "video_url": "/media/exercise_videos/Hip_Cradles.mp4", + "created_at": "2023-06-11T22:50:19.123965Z", + "updated_at": "2023-06-11T22:50:19.123972Z", + "name": "Hip Cradles", + "description": "Stand tall and gently pull your knee and ankle up toward your chest, stretching the outside of your hip.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "glutes,hip abductors", + "synonyms": "Glute hug" + }, + { + "id": 63, + "muscles": [ + { + "id": 8225, + "created_at": "2023-06-14T17:05:40.948331Z", + "updated_at": "2023-06-14T17:05:40.948739Z", + "exercise": 63, + "muscle": 6 + }, + { + "id": 8226, + "created_at": "2023-06-14T17:05:40.949407Z", + "updated_at": "2023-06-14T17:05:40.949760Z", + "exercise": 63, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1374, + "created_at": "2023-06-13T02:28:04.788828Z", + "updated_at": "2023-06-13T02:28:04.789206Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Hinge_to_Wall.m4a", + "video_url": "/media/exercise_videos/Hip_Hinge_to_Wall.mp4", + "created_at": "2023-06-11T22:50:18.828151Z", + "updated_at": "2023-06-11T22:50:18.828161Z", + "name": "Hip Hinge to Wall", + "description": "Stand with your back to the wall, 6-8 inches away. With feet hip width apart and knees slightly bent, stick your butt back until it touches the wall. Focus on keeping your back flat by puffing you chest up. Return to standing position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Wall", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 688, + "muscles": [ + { + "id": 8227, + "created_at": "2023-06-14T17:05:40.950375Z", + "updated_at": "2023-06-14T17:05:40.950731Z", + "exercise": 688, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1375, + "created_at": "2023-06-13T02:28:04.789912Z", + "updated_at": "2023-06-13T02:28:04.790316Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Lift_March.m4a", + "video_url": "/media/exercise_videos/Hip_Lift_March.mp4", + "created_at": "2023-06-11T22:50:19.087014Z", + "updated_at": "2023-06-11T22:50:19.087021Z", + "name": "Hip Lift March", + "description": "Lie on your back with your knees bent,, and heels into the ground.. Bridge your hips up and hold.. Lift one foot off the ground,, and straighten that leg.. Pause and then alternate sides..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull,core", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 622, + "muscles": [ + { + "id": 8228, + "created_at": "2023-06-14T17:05:40.951339Z", + "updated_at": "2023-06-14T17:05:40.951752Z", + "exercise": 622, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1376, + "created_at": "2023-06-13T02:28:04.790979Z", + "updated_at": "2023-06-13T02:28:04.791373Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Lifts.m4a", + "video_url": "/media/exercise_videos/Hip_Lifts.mp4", + "created_at": "2023-06-11T22:50:19.061013Z", + "updated_at": "2023-06-11T22:50:19.061020Z", + "name": "Hip Lifts", + "description": "Imagine you have a walnut between your glutes, bridge up and crack it. Lower back down to the ground.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes", + "synonyms": "Glute Bridge,Hip Bridge,Hip Thrust" + }, + { + "id": 646, + "muscles": [ + { + "id": 8229, + "created_at": "2023-06-14T17:05:40.952480Z", + "updated_at": "2023-06-14T17:05:40.952898Z", + "exercise": 646, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1377, + "created_at": "2023-06-13T02:28:04.792045Z", + "updated_at": "2023-06-13T02:28:04.792411Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Lifts.m4a", + "video_url": "/media/exercise_videos/Hip_Lifts.mp4", + "created_at": "2023-06-11T22:50:19.070365Z", + "updated_at": "2023-06-11T22:50:19.070372Z", + "name": "Hip Lifts", + "description": "Lay on the floor. With your right knee pulled in toward your chest, imprint your left foot into the floor and bridge up. Slowly lower back to the floor.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes", + "synonyms": "Glute Bridge,Hip Bridge,Hip Thrust" + }, + { + "id": 649, + "muscles": [ + { + "id": 8230, + "created_at": "2023-06-14T17:05:40.953684Z", + "updated_at": "2023-06-14T17:05:40.954191Z", + "exercise": 649, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1378, + "created_at": "2023-06-13T02:28:04.793061Z", + "updated_at": "2023-06-13T02:28:04.793482Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Lifts.m4a", + "video_url": "/media/exercise_videos/Hip_Lifts.mp4", + "created_at": "2023-06-11T22:50:19.071478Z", + "updated_at": "2023-06-11T22:50:19.071484Z", + "name": "Hip Lifts", + "description": "Lay on the floor. With your left knee pulled in toward your chest, imprint your right foot into the floor and bridge up. Slowly lower back to the floor.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes", + "synonyms": "Glute Bridge,Hip Bridge,Hip Thrust" + }, + { + "id": 42, + "muscles": [], + "equipment": [ + { + "id": 1379, + "created_at": "2023-06-13T02:28:04.794175Z", + "updated_at": "2023-06-13T02:28:04.794550Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Twisters.m4a", + "video_url": "/media/exercise_videos/Hip_Twisters.mp4", + "created_at": "2023-06-11T22:50:18.816386Z", + "updated_at": "2023-06-11T22:50:18.816395Z", + "name": "Hip Twisters", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "", + "movement_patterns": "Mobility", + "equipment_required": "Yoga Mat", + "muscle_groups": "", + "synonyms": "" + }, + { + "id": 802, + "muscles": [ + { + "id": 8231, + "created_at": "2023-06-14T17:05:40.954969Z", + "updated_at": "2023-06-14T17:05:40.955591Z", + "exercise": 802, + "muscle": 7 + }, + { + "id": 8232, + "created_at": "2023-06-14T17:05:40.956774Z", + "updated_at": "2023-06-14T17:05:40.957492Z", + "exercise": 802, + "muscle": 16 + }, + { + "id": 8233, + "created_at": "2023-06-14T17:05:40.958375Z", + "updated_at": "2023-06-14T17:05:40.958973Z", + "exercise": 802, + "muscle": 27 + } + ], + "equipment": [ + { + "id": 1380, + "created_at": "2023-06-13T02:28:04.795236Z", + "updated_at": "2023-06-13T02:28:04.795643Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hip_Twisters_90-90.m4a", + "video_url": "/media/exercise_videos/Hip_Twisters_90-90.mp4", + "created_at": "2023-06-11T22:50:19.129346Z", + "updated_at": "2023-06-11T22:50:19.129353Z", + "name": "Hip Twisters 90-90", + "description": "Start seated with one foot in front and the other in back,, with your knees at ninety degrees.. Stay tall with your core tight,, as you rotate your shoulders,, and pivot to the other side..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip abductors,hip flexor,hip adductors", + "synonyms": "" + }, + { + "id": 479, + "muscles": [ + { + "id": 8234, + "created_at": "2023-06-14T17:05:40.959723Z", + "updated_at": "2023-06-14T17:05:40.960131Z", + "exercise": 479, + "muscle": 2 + }, + { + "id": 8235, + "created_at": "2023-06-14T17:05:40.960878Z", + "updated_at": "2023-06-14T17:05:40.961253Z", + "exercise": 479, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hollow_Body_Hold.m4a", + "video_url": "/media/exercise_videos/Hollow_Body_Hold.mp4", + "created_at": "2023-06-11T22:50:19.004767Z", + "updated_at": "2023-06-11T22:50:19.004774Z", + "name": "Hollow Body Hold", + "description": "Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. Now move lower your arms to your body and then back up again.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,hip", + "movement_patterns": "core", + "equipment_required": "", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 246, + "muscles": [ + { + "id": 8236, + "created_at": "2023-06-14T17:05:40.961987Z", + "updated_at": "2023-06-14T17:05:40.962497Z", + "exercise": 246, + "muscle": 2 + }, + { + "id": 8237, + "created_at": "2023-06-14T17:05:40.963351Z", + "updated_at": "2023-06-14T17:05:40.964003Z", + "exercise": 246, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hollow_Hold_with_Bent_Legs.m4a", + "video_url": "/media/exercise_videos/Hollow_Hold_with_Bent_Legs.mp4", + "created_at": "2023-06-11T22:50:18.911276Z", + "updated_at": "2023-06-11T22:50:18.911283Z", + "name": "Hollow Hold with Bent Legs", + "description": "Lie flat on your back with knees up at 90 degrees, contract the abs by pulling the belly button towards the floor. Start with your arms above your head, your head should be raised along with the shoulders. Move your arms to your body and then back up again.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,hip", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 525, + "muscles": [ + { + "id": 8238, + "created_at": "2023-06-14T17:05:40.964930Z", + "updated_at": "2023-06-14T17:05:40.965343Z", + "exercise": 525, + "muscle": 15 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hook.m4a", + "video_url": "/media/exercise_videos/Hook.mp4", + "created_at": "2023-06-11T22:50:19.022873Z", + "updated_at": "2023-06-11T22:50:19.022880Z", + "name": "Hook", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,elbow,shoulder", + "movement_patterns": "combat", + "equipment_required": "", + "muscle_groups": "rotator cuff", + "synonyms": "" + }, + { + "id": 28, + "muscles": [ + { + "id": 8239, + "created_at": "2023-06-14T17:05:40.966020Z", + "updated_at": "2023-06-14T17:05:40.966428Z", + "exercise": 28, + "muscle": 4 + }, + { + "id": 8240, + "created_at": "2023-06-14T17:05:40.967166Z", + "updated_at": "2023-06-14T17:05:40.967611Z", + "exercise": 28, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1381, + "created_at": "2023-06-13T02:28:04.796271Z", + "updated_at": "2023-06-13T02:28:04.796719Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Horizontal_Leg_Press.m4a", + "video_url": "/media/exercise_videos/Horizontal_Leg_Press.mp4", + "created_at": "2023-06-11T22:50:18.809420Z", + "updated_at": "2023-06-11T22:50:18.809428Z", + "name": "Horizontal Leg Press", + "description": "Sit so your back is resting on the pad. Your feet should be shoulder width apart in the middle of the plate. Brace your core and bend at the knees and hips, bringing your knees in towards your chest. Push your feet hard in to the plate to straighten your legs again, avoid full lockout.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "machine,lower push,lower push - squat", + "equipment_required": "Horizontal Leg Press Machine", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 505, + "muscles": [ + { + "id": 8241, + "created_at": "2023-06-14T17:05:40.968430Z", + "updated_at": "2023-06-14T17:05:40.968891Z", + "exercise": 505, + "muscle": 1 + }, + { + "id": 8242, + "created_at": "2023-06-14T17:05:40.969664Z", + "updated_at": "2023-06-14T17:05:40.970149Z", + "exercise": 505, + "muscle": 2 + }, + { + "id": 8243, + "created_at": "2023-06-14T17:05:40.970838Z", + "updated_at": "2023-06-14T17:05:40.971273Z", + "exercise": 505, + "muscle": 16 + }, + { + "id": 8244, + "created_at": "2023-06-14T17:05:40.972229Z", + "updated_at": "2023-06-14T17:05:40.972842Z", + "exercise": 505, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 1382, + "created_at": "2023-06-13T02:28:04.797365Z", + "updated_at": "2023-06-13T02:28:04.797772Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hurdle_Step_Overhead_Press.m4a", + "video_url": "/media/exercise_videos/Hurdle_Step_Overhead_Press.mp4", + "created_at": "2023-06-11T22:50:19.014695Z", + "updated_at": "2023-06-11T22:50:19.014702Z", + "name": "Hurdle Step Overhead Press", + "description": "", + "side": "right_leg", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip,knee,ankle", + "movement_patterns": "upper push,upper push - vertical,balance", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids,core,hip flexor,middle back", + "synonyms": "" + }, + { + "id": 506, + "muscles": [ + { + "id": 8245, + "created_at": "2023-06-14T17:05:40.973857Z", + "updated_at": "2023-06-14T17:05:40.974322Z", + "exercise": 506, + "muscle": 1 + }, + { + "id": 8246, + "created_at": "2023-06-14T17:05:40.975040Z", + "updated_at": "2023-06-14T17:05:40.975513Z", + "exercise": 506, + "muscle": 2 + }, + { + "id": 8247, + "created_at": "2023-06-14T17:05:40.976298Z", + "updated_at": "2023-06-14T17:05:40.976804Z", + "exercise": 506, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1383, + "created_at": "2023-06-13T02:28:04.798539Z", + "updated_at": "2023-06-13T02:28:04.799045Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Hurdle_Step_Overhead_Press.m4a", + "video_url": "/media/exercise_videos/Hurdle_Step_Overhead_Press.mp4", + "created_at": "2023-06-11T22:50:19.015122Z", + "updated_at": "2023-06-11T22:50:19.015129Z", + "name": "Hurdle Step Overhead Press", + "description": "", + "side": "left_leg", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip,knee,ankle", + "movement_patterns": "upper push,upper push - vertical,balance", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids,core,hip flexor", + "synonyms": "" + }, + { + "id": 872, + "muscles": [ + { + "id": 8248, + "created_at": "2023-06-14T17:05:40.977631Z", + "updated_at": "2023-06-14T17:05:40.978016Z", + "exercise": 872, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Hurdle_Steps.m4a", + "video_url": "/media/exercise_videos/Hurdle_Steps.mp4", + "created_at": "2023-06-11T22:50:19.154419Z", + "updated_at": "2023-06-11T22:50:19.154426Z", + "name": "Hurdle Steps", + "description": "From a tall standing position, bring one leg out to the side of your body,, until that thigh is parallel to the ground.. Bring your leg inwards,, and quickly snap down.. Alternate legs to repeat..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hip flexor", + "synonyms": "" + }, + { + "id": 964, + "muscles": [ + { + "id": 8249, + "created_at": "2023-06-14T17:05:40.978699Z", + "updated_at": "2023-06-14T17:05:40.979066Z", + "exercise": 964, + "muscle": 6 + }, + { + "id": 8250, + "created_at": "2023-06-14T17:05:40.979691Z", + "updated_at": "2023-06-14T17:05:40.980101Z", + "exercise": 964, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Inchworms.m4a", + "video_url": "/media/exercise_videos/Inchworms.mp4", + "created_at": "2023-06-11T22:50:19.187106Z", + "updated_at": "2023-06-11T22:50:19.187113Z", + "name": "Inchworms", + "description": "Fold over and place your hands on the ground. Taking small steps with your hands, walk out into a plank position. While keeping your legs straight, walk your feet up to your hands.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,shoulder,wrist,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hamstrings,core", + "synonyms": "Walkouts" + }, + { + "id": 927, + "muscles": [ + { + "id": 8251, + "created_at": "2023-06-14T17:05:40.981003Z", + "updated_at": "2023-06-14T17:05:40.981655Z", + "exercise": 927, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 1384, + "created_at": "2023-06-13T02:28:04.799831Z", + "updated_at": "2023-06-13T02:28:04.800269Z", + "category": null, + "name": null + }, + { + "id": 1385, + "created_at": "2023-06-13T02:28:04.800979Z", + "updated_at": "2023-06-13T02:28:04.801348Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Incline_Bench_Bicep_Curls.m4a", + "video_url": "/media/exercise_videos/Incline_Bench_Bicep_Curls.mp4", + "created_at": "2023-06-11T22:50:19.173975Z", + "updated_at": "2023-06-11T22:50:19.173982Z", + "name": "Incline Bench Bicep Curls", + "description": "Sit back on an incline bench at 45 degrees. With dumbbells hanging in each hand, slowly bring the weight for a bicep curl", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "biceps", + "synonyms": null + }, + { + "id": 1032, + "muscles": [ + { + "id": 8252, + "created_at": "2023-06-14T17:05:40.982770Z", + "updated_at": "2023-06-14T17:05:40.983381Z", + "exercise": 1032, + "muscle": 20 + }, + { + "id": 8253, + "created_at": "2023-06-14T17:05:40.984068Z", + "updated_at": "2023-06-14T17:05:40.984440Z", + "exercise": 1032, + "muscle": 1 + }, + { + "id": 8254, + "created_at": "2023-06-14T17:05:40.985101Z", + "updated_at": "2023-06-14T17:05:40.985466Z", + "exercise": 1032, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1386, + "created_at": "2023-06-13T02:28:04.801989Z", + "updated_at": "2023-06-13T02:28:04.802348Z", + "category": null, + "name": null + }, + { + "id": 1387, + "created_at": "2023-06-13T02:28:04.802973Z", + "updated_at": "2023-06-13T02:28:04.803388Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Incline_Bench_Press.m4a", + "video_url": "/media/exercise_videos/Incline_Bench_Press.mp4", + "created_at": "2023-06-11T22:50:19.211440Z", + "updated_at": "2023-06-11T22:50:19.211447Z", + "name": "Incline Bench Press", + "description": "Position yourself on an incline bench at 30 to 45 degrees. Grab the barbell with your hands shoulder width apart, fingers facing away from your body. Extend your arms upward and lock out your elbows at the top. Lower the bar straight down in a slow, controlled movement to your chest.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Bench,Barbell", + "muscle_groups": "chest,deltoids,triceps", + "synonyms": "" + }, + { + "id": 287, + "muscles": [ + { + "id": 8255, + "created_at": "2023-06-14T17:05:40.986061Z", + "updated_at": "2023-06-14T17:05:40.986480Z", + "exercise": 287, + "muscle": 20 + } + ], + "equipment": [ + { + "id": 1388, + "created_at": "2023-06-13T02:28:04.804071Z", + "updated_at": "2023-06-13T02:28:04.804484Z", + "category": null, + "name": null + }, + { + "id": 1389, + "created_at": "2023-06-13T02:28:04.805140Z", + "updated_at": "2023-06-13T02:28:04.805543Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Incline_Dumbbell_Chest_Fly.m4a", + "video_url": "/media/exercise_videos/Incline_Dumbbell_Chest_Fly.mp4", + "created_at": "2023-06-11T22:50:18.928269Z", + "updated_at": "2023-06-11T22:50:18.928276Z", + "name": "Incline Dumbbell Chest Fly", + "description": "With a dumbbell in each hand lay back on a slightly inclined bench. Start with your hands together. While keeping a soft bend at the elbow, lower your arms down to a T shape and then bring them back together.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 1099, + "muscles": [ + { + "id": 8256, + "created_at": "2023-06-14T17:05:40.987277Z", + "updated_at": "2023-06-14T17:05:40.987731Z", + "exercise": 1099, + "muscle": 4 + }, + { + "id": 8257, + "created_at": "2023-06-14T17:05:40.988801Z", + "updated_at": "2023-06-14T17:05:40.989363Z", + "exercise": 1099, + "muscle": 6 + }, + { + "id": 8258, + "created_at": "2023-06-14T17:05:40.990179Z", + "updated_at": "2023-06-14T17:05:40.990658Z", + "exercise": 1099, + "muscle": 22 + }, + { + "id": 8259, + "created_at": "2023-06-14T17:05:40.991433Z", + "updated_at": "2023-06-14T17:05:40.991866Z", + "exercise": 1099, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1390, + "created_at": "2023-06-13T02:28:04.806241Z", + "updated_at": "2023-06-13T02:28:04.806692Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Intense_Side_Stretch.m4a", + "video_url": "/media/exercise_videos/Intense_Side_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.235565Z", + "updated_at": "2023-06-11T22:50:19.235571Z", + "name": "Intense Side Stretch", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,hip,knee,ankle,thoracic spine", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes,hamstrings,calves,lower back", + "synonyms": "" + }, + { + "id": 1100, + "muscles": [ + { + "id": 8260, + "created_at": "2023-06-14T17:05:40.992573Z", + "updated_at": "2023-06-14T17:05:40.993107Z", + "exercise": 1100, + "muscle": 4 + }, + { + "id": 8261, + "created_at": "2023-06-14T17:05:40.993751Z", + "updated_at": "2023-06-14T17:05:40.994120Z", + "exercise": 1100, + "muscle": 6 + }, + { + "id": 8262, + "created_at": "2023-06-14T17:05:40.994733Z", + "updated_at": "2023-06-14T17:05:40.995119Z", + "exercise": 1100, + "muscle": 22 + }, + { + "id": 8263, + "created_at": "2023-06-14T17:05:40.995769Z", + "updated_at": "2023-06-14T17:05:40.996283Z", + "exercise": 1100, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1391, + "created_at": "2023-06-13T02:28:04.807439Z", + "updated_at": "2023-06-13T02:28:04.807828Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Intense_Side_Stretch.m4a", + "video_url": "/media/exercise_videos/Intense_Side_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.235915Z", + "updated_at": "2023-06-11T22:50:19.235922Z", + "name": "Intense Side Stretch", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,hip,knee,ankle,thoracic spine", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes,hamstrings,calves,lower back", + "synonyms": "" + }, + { + "id": 1116, + "muscles": [ + { + "id": 8264, + "created_at": "2023-06-14T17:05:40.997016Z", + "updated_at": "2023-06-14T17:05:40.997402Z", + "exercise": 1116, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Isometric_Bear_Crawl.m4a", + "video_url": "/media/exercise_videos/Isometric_Bear_Crawl.mp4", + "created_at": "2023-06-11T22:50:19.241614Z", + "updated_at": "2023-06-11T22:50:19.241621Z", + "name": "Isometric Bear Crawl", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "elbow,hip,shoulder,wrist,knee,ankle", + "movement_patterns": "core,core - 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Pull the kettlebell from the left side through to the right. Return to the start position and repeat with your left side.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,elbow,wrist", + "movement_patterns": "core,core - anti-rotation,core - anti-extension", + "equipment_required": "Kettlebell", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 278, + "muscles": [ + { + "id": 8267, + "created_at": "2023-06-14T17:05:41.000405Z", + "updated_at": "2023-06-14T17:05:41.000853Z", + "exercise": 278, + "muscle": 2 + }, + { + "id": 8268, + "created_at": "2023-06-14T17:05:41.001489Z", + "updated_at": "2023-06-14T17:05:41.001852Z", + "exercise": 278, + "muscle": 3 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Isometric_Bear_Crawl_Kick-Through_to_Bicycle.m4a", + "video_url": "/media/exercise_videos/Isometric_Bear_Crawl_Kick-Through_to_Bicycle.mp4", + "created_at": "2023-06-11T22:50:18.924731Z", + "updated_at": "2023-06-11T22:50:18.924738Z", + "name": "Isometric Bear Crawl Kick-Through to Bicycle", + "description": "In a bear crawl position, place one hand on your head, bring your opposite knee up to touch your elbow. Return to a bear crawl again. 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Drive your feet in to the ground while explosively extending your hips, pulling the kettlebell up. As it passes head height, allow the kettlebell to rotate, punch through at the top. 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Be careful not to lean to the side as you walk", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "wrist,ankle,elbow,knee,hip,shoulder", + "movement_patterns": "core,core - carry,core - anti-lateral flexion", + "equipment_required": "Kettlebell", + "muscle_groups": "abs,obliques,core,traps,forearms", + "synonyms": "" + }, + { + "id": 298, + "muscles": [ + { + "id": 8375, + "created_at": "2023-06-14T17:05:41.130887Z", + "updated_at": "2023-06-14T17:05:41.131424Z", + "exercise": 298, + "muscle": 2 + }, + { + "id": 8376, + "created_at": "2023-06-14T17:05:41.132384Z", + "updated_at": "2023-06-14T17:05:41.132824Z", + "exercise": 298, + "muscle": 3 + }, + { + "id": 8377, + "created_at": "2023-06-14T17:05:41.133577Z", + "updated_at": "2023-06-14T17:05:41.134006Z", + "exercise": 298, + "muscle": 30 + }, + { + "id": 8378, + "created_at": "2023-06-14T17:05:41.134686Z", + "updated_at": "2023-06-14T17:05:41.135105Z", + "exercise": 298, + "muscle": 28 + }, + { + "id": 8379, + "created_at": "2023-06-14T17:05:41.135754Z", + "updated_at": "2023-06-14T17:05:41.136176Z", + "exercise": 298, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1421, + "created_at": "2023-06-13T02:28:04.843135Z", + "updated_at": "2023-06-13T02:28:04.843586Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kettlebell_Suitcase_Carry.m4a", + "video_url": "/media/exercise_videos/Kettlebell_Suitcase_Carry.mp4", + "created_at": "2023-06-11T22:50:18.932597Z", + "updated_at": "2023-06-11T22:50:18.932604Z", + "name": "Kettlebell Suitcase Carry", + "description": "Hold the Kettlebell in your left hand. Stay tall and keep your core tight as you walk forward. Be careful not to lean to the side as you walk", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee,shoulder,wrist", + "movement_patterns": "core,core - carry,core - anti-lateral flexion", + "equipment_required": "Kettlebell", + "muscle_groups": "core,obliques,abs,traps,forearms", + "synonyms": "" + }, + { + "id": 524, + "muscles": [ + { + "id": 8380, + "created_at": "2023-06-14T17:05:41.136853Z", + "updated_at": "2023-06-14T17:05:41.137229Z", + "exercise": 524, + "muscle": 4 + }, + { + "id": 8381, + "created_at": "2023-06-14T17:05:41.137922Z", + "updated_at": "2023-06-14T17:05:41.138323Z", + "exercise": 524, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1422, + "created_at": "2023-06-13T02:28:04.844307Z", + "updated_at": "2023-06-13T02:28:04.844771Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kettlebell_Swing_with_Reset.m4a", + "video_url": "/media/exercise_videos/Kettlebell_Swing_with_Reset.mp4", + "created_at": "2023-06-11T22:50:19.022436Z", + "updated_at": "2023-06-11T22:50:19.022444Z", + "name": "Kettlebell Swing with Reset", + "description": "Start with the kettlebell on the ground. In a bent over position with your back flat, pull the kettlebell back so it swings between your legs. Snap your hips forward and stand up tall to get the kettlebell to float to chest height. Let the kettlebell swing back down between your legs, as it comes forward let it come to a rest on the ground once again. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,wrist,lumbar spine", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Kettlebell", + "muscle_groups": "glutes,hamstrings", + "synonyms": "" + }, + { + "id": 775, + "muscles": [ + { + "id": 8382, + "created_at": "2023-06-14T17:05:41.139016Z", + "updated_at": "2023-06-14T17:05:41.139404Z", + "exercise": 775, + "muscle": 4 + }, + { + "id": 8383, + "created_at": "2023-06-14T17:05:41.140049Z", + "updated_at": "2023-06-14T17:05:41.140408Z", + "exercise": 775, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1423, + "created_at": "2023-06-13T02:28:04.845578Z", + "updated_at": "2023-06-13T02:28:04.846086Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kettlebell_Swings.m4a", + "video_url": "/media/exercise_videos/Kettlebell_Swings.mp4", + "created_at": "2023-06-11T22:50:19.119449Z", + "updated_at": "2023-06-11T22:50:19.119455Z", + "name": "Kettlebell Swings", + "description": "With your back flat, hike the kettlebell back just above your knees. Snap your hips and stand up tall to get the kettlebell to float to chest height. Let the bell swing back down and continue this rhythmic motion. Make sure to keep your abs engaged and let the hips do the work.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,lumbar spine,knee,ankle,shoulder,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Kettlebell", + "muscle_groups": "glutes,hamstrings", + "synonyms": "" + }, + { + "id": 294, + "muscles": [ + { + "id": 8384, + "created_at": "2023-06-14T17:05:41.141016Z", + "updated_at": "2023-06-14T17:05:41.141368Z", + "exercise": 294, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1424, + "created_at": "2023-06-13T02:28:04.846825Z", + "updated_at": "2023-06-13T02:28:04.847327Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kettlebell_Z_Press.m4a", + "video_url": "/media/exercise_videos/Kettlebell_Z_Press.mp4", + "created_at": "2023-06-11T22:50:18.931058Z", + "updated_at": "2023-06-11T22:50:18.931065Z", + "name": "Kettlebell Z Press", + "description": "Sit on the ground, with your legs out in front of you and a kettlebell in each hand. Start with your hands in front of your shoulders, press them up above your head, finishing with your bicep next to your ear. Slowly lower them back down to shoulder height.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip", + "movement_patterns": "upper push,upper pull - vertical", + "equipment_required": "Kettlebell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 701, + "muscles": [ + { + "id": 8385, + "created_at": "2023-06-14T17:05:41.141960Z", + "updated_at": "2023-06-14T17:05:41.142296Z", + "exercise": 701, + "muscle": 4 + }, + { + "id": 8386, + "created_at": "2023-06-14T17:05:41.142873Z", + "updated_at": "2023-06-14T17:05:41.143216Z", + "exercise": 701, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Knee_Hugs.m4a", + "video_url": "/media/exercise_videos/Knee_Hugs.mp4", + "created_at": "2023-06-11T22:50:19.092133Z", + "updated_at": "2023-06-11T22:50:19.092140Z", + "name": "Knee Hugs", + "description": "Stand tall. Lift and hug your knee into your chest. Hold for 2 seconds and then switch sides", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip,ankle,shoulder", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "glutes,hip flexor", + "synonyms": "" + }, + { + "id": 727, + "muscles": [ + { + "id": 8387, + "created_at": "2023-06-14T17:05:41.143851Z", + "updated_at": "2023-06-14T17:05:41.144233Z", + "exercise": 727, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1425, + "created_at": "2023-06-13T02:28:04.848063Z", + "updated_at": "2023-06-13T02:28:04.848630Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Dumbbell_Halos.m4a", + "video_url": "/media/exercise_videos/Kneeling_Dumbbell_Halos.mp4", + "created_at": "2023-06-11T22:50:19.102083Z", + "updated_at": "2023-06-11T22:50:19.102090Z", + "name": "Kneeling Dumbbell Halos", + "description": "While kneeling on the ground, hold the dumbbell by the ends, make a circle over your head. Do one circle, then switch directions and repeat", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,thoracic spine", + "movement_patterns": "upper push", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 8, + "muscles": [ + { + "id": 8388, + "created_at": "2023-06-14T17:05:41.144862Z", + "updated_at": "2023-06-14T17:05:41.145255Z", + "exercise": 8, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1426, + "created_at": "2023-06-13T02:28:04.849410Z", + "updated_at": "2023-06-13T02:28:04.849886Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Dumbbell_Press.m4a", + "video_url": "/media/exercise_videos/Kneeling_Dumbbell_Press.mp4", + "created_at": "2023-06-11T22:50:18.800047Z", + "updated_at": "2023-06-11T22:50:18.800056Z", + "name": "Kneeling Dumbbell Press", + "description": "Kneel with your left knee on the ground, grab the dumbbell with your left hand. Press the weight overhead to the ceiling keeping the weight over your elbow. Your palm should face forward", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,ankle,hip,knee", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 11, + "muscles": [ + { + "id": 8389, + "created_at": "2023-06-14T17:05:41.146391Z", + "updated_at": "2023-06-14T17:05:41.146925Z", + "exercise": 11, + "muscle": 1 + }, + { + "id": 8390, + "created_at": "2023-06-14T17:05:41.147730Z", + "updated_at": "2023-06-14T17:05:41.148315Z", + "exercise": 11, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1427, + "created_at": "2023-06-13T02:28:04.850627Z", + "updated_at": "2023-06-13T02:28:04.851101Z", + "category": null, + "name": null + }, + { + "id": 1428, + "created_at": "2023-06-13T02:28:04.852008Z", + "updated_at": "2023-06-13T02:28:04.852480Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Dumbbell_Press.m4a", + "video_url": "/media/exercise_videos/Kneeling_Dumbbell_Press.mp4", + "created_at": "2023-06-11T22:50:18.801631Z", + "updated_at": "2023-06-11T22:50:18.801641Z", + "name": "Kneeling Dumbbell Press", + "description": "Kneel with your right knee on the ground, grab the dumbbell with your right hand. Press the weight overhead towards the ceiling. Your palm should face forward", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell,Yoga Mat", + "muscle_groups": "deltoids,triceps", + "synonyms": null + }, + { + "id": 1009, + "muscles": [ + { + "id": 8391, + "created_at": "2023-06-14T17:05:41.149629Z", + "updated_at": "2023-06-14T17:05:41.150397Z", + "exercise": 1009, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1429, + "created_at": "2023-06-13T02:28:04.853193Z", + "updated_at": "2023-06-13T02:28:04.853603Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Dumbbell_Press.m4a", + "video_url": "/media/exercise_videos/Kneeling_Dumbbell_Press.mp4", + "created_at": "2023-06-11T22:50:19.203181Z", + "updated_at": "2023-06-11T22:50:19.203187Z", + "name": "Kneeling Dumbbell Press", + "description": "Start with one knee down,, holding dumbbells at your shoulders,, with your palms facing your chest.. Stay tall and press overhead,, rotating your arms back to finish with your palms forward..", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,ankle,knee,hip", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 1096, + "muscles": [ + { + "id": 8392, + "created_at": "2023-06-14T17:05:41.151222Z", + "updated_at": "2023-06-14T17:05:41.151597Z", + "exercise": 1096, + "muscle": 1 + }, + { + "id": 8393, + "created_at": "2023-06-14T17:05:41.152195Z", + "updated_at": "2023-06-14T17:05:41.152561Z", + "exercise": 1096, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1430, + "created_at": "2023-06-13T02:28:04.854217Z", + "updated_at": "2023-06-13T02:28:04.854576Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Dumbbell_Pullovers.m4a", + "video_url": "/media/exercise_videos/Kneeling_Dumbbell_Pullovers.mp4", + "created_at": "2023-06-11T22:50:19.234490Z", + "updated_at": "2023-06-11T22:50:19.234496Z", + "name": "Kneeling Dumbbell Pullovers", + "description": "Start by kneeling tall with both knees down.. Stay tall and keep your arms straight,, as you move the dumbbell from your thighs to over your head.. Try not to let your hips come forward at all..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,shoulder,elbow,wrist", + "movement_patterns": "upper pull,core", + "equipment_required": "Dumbbell", + "muscle_groups": "deltoids,core", + "synonyms": "" + }, + { + "id": 792, + "muscles": [ + { + "id": 8394, + "created_at": "2023-06-14T17:05:41.153172Z", + "updated_at": "2023-06-14T17:05:41.153561Z", + "exercise": 792, + "muscle": 16 + }, + { + "id": 8395, + "created_at": "2023-06-14T17:05:41.154274Z", + "updated_at": "2023-06-14T17:05:41.154655Z", + "exercise": 792, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Kneeling_Hamstring_Stretch_Rock.m4a", + "video_url": "/media/exercise_videos/Kneeling_Hamstring_Stretch_Rock.mp4", + "created_at": "2023-06-11T22:50:19.125747Z", + "updated_at": "2023-06-11T22:50:19.125754Z", + "name": "Kneeling Hamstring Stretch Rock", + "description": "Kneel down with your left leg forward. Sit your hips back and straighten your left knee until you feel a stretch at the back of your leg. Bring your hips forward bending your left knee until you return to the kneeling position. Repeat.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hip flexor,hamstrings", + "synonyms": "" + }, + { + "id": 793, + "muscles": [ + { + "id": 8396, + "created_at": "2023-06-14T17:05:41.155364Z", + "updated_at": "2023-06-14T17:05:41.155809Z", + "exercise": 793, + "muscle": 16 + }, + { + "id": 8397, + "created_at": "2023-06-14T17:05:41.156513Z", + "updated_at": "2023-06-14T17:05:41.156945Z", + "exercise": 793, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Kneeling_Hamstring_Stretch_Rock.m4a", + "video_url": "/media/exercise_videos/Kneeling_Hamstring_Stretch_Rock.mp4", + "created_at": "2023-06-11T22:50:19.126100Z", + "updated_at": "2023-06-11T22:50:19.126106Z", + "name": "Kneeling Hamstring Stretch Rock", + "description": "Kneel down with your left leg forward. Sit your hips back and straighten your left knee until you feel a stretch at the back of your leg. Bring your hips forward bending your left knee until you return to the kneeling position. Repeat.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hip flexor,hamstrings", + "synonyms": "" + }, + { + "id": 159, + "muscles": [ + { + "id": 8398, + "created_at": "2023-06-14T17:05:41.157655Z", + "updated_at": "2023-06-14T17:05:41.158049Z", + "exercise": 159, + "muscle": 2 + }, + { + "id": 8399, + "created_at": "2023-06-14T17:05:41.158735Z", + "updated_at": "2023-06-14T17:05:41.159325Z", + "exercise": 159, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1431, + "created_at": "2023-06-13T02:28:04.855262Z", + "updated_at": "2023-06-13T02:28:04.855689Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Med_Ball_Lifts.m4a", + "video_url": "/media/exercise_videos/Kneeling_Med_Ball_Lifts.mp4", + "created_at": "2023-06-11T22:50:18.873618Z", + "updated_at": "2023-06-11T22:50:18.873625Z", + "name": "Kneeling Med Ball Lifts", + "description": "Kneel down with your right foot laces down on the floor and your left foot laces up, sole down. Hold the med ball out with your arms extended. Lift the med ball from your right hip across your body diagonally", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,thoracic spine,knee,hip", + "movement_patterns": "core,core - rotational", + "equipment_required": "Medicine Ball", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 304, + "muscles": [ + { + "id": 8400, + "created_at": "2023-06-14T17:05:41.160034Z", + "updated_at": "2023-06-14T17:05:41.160462Z", + "exercise": 304, + "muscle": 2 + }, + { + "id": 8401, + "created_at": "2023-06-14T17:05:41.161170Z", + "updated_at": "2023-06-14T17:05:41.161540Z", + "exercise": 304, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1432, + "created_at": "2023-06-13T02:28:04.856361Z", + "updated_at": "2023-06-13T02:28:04.856811Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Med_Ball_Lifts.m4a", + "video_url": "/media/exercise_videos/Kneeling_Med_Ball_Lifts.mp4", + "created_at": "2023-06-11T22:50:18.935003Z", + "updated_at": "2023-06-11T22:50:18.935009Z", + "name": "Kneeling Med Ball Lifts", + "description": "Kneel down with your left foot laces down on the floor and your right foot laces up, sole down. Hold the med ball out with your arms extended. Lift the med ball from your right hip across your body diagonally", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,thoracic spine,knee,ankle", + "movement_patterns": "core,core - rotational", + "equipment_required": "Medicine Ball", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 805, + "muscles": [ + { + "id": 8402, + "created_at": "2023-06-14T17:05:41.162179Z", + "updated_at": "2023-06-14T17:05:41.162618Z", + "exercise": 805, + "muscle": 5 + }, + { + "id": 8403, + "created_at": "2023-06-14T17:05:41.163393Z", + "updated_at": "2023-06-14T17:05:41.163804Z", + "exercise": 805, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1433, + "created_at": "2023-06-13T02:28:04.857487Z", + "updated_at": "2023-06-13T02:28:04.857873Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Quadriceps_Stretch.m4a", + "video_url": "/media/exercise_videos/Kneeling_Quadriceps_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.130428Z", + "updated_at": "2023-06-11T22:50:19.130434Z", + "name": "Kneeling Quadriceps Stretch", + "description": "Kneel on the floor with your right leg forward and left leg back. With perfect posture, press your hips forward until your feel a stretch in the front of your left thigh.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,ankle", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "quads,hip flexor", + "synonyms": null + }, + { + "id": 814, + "muscles": [ + { + "id": 8404, + "created_at": "2023-06-14T17:05:41.164502Z", + "updated_at": "2023-06-14T17:05:41.164913Z", + "exercise": 814, + "muscle": 5 + }, + { + "id": 8405, + "created_at": "2023-06-14T17:05:41.165509Z", + "updated_at": "2023-06-14T17:05:41.165857Z", + "exercise": 814, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1434, + "created_at": "2023-06-13T02:28:04.858522Z", + "updated_at": "2023-06-13T02:28:04.858869Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Quadriceps_Stretch.m4a", + "video_url": "/media/exercise_videos/Kneeling_Quadriceps_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.133624Z", + "updated_at": "2023-06-11T22:50:19.133630Z", + "name": "Kneeling Quadriceps Stretch", + "description": "Kneel on the floor with your left leg forward and right leg back. With perfect posture, press your hips forward until your feel a stretch in the front of your right thigh.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,ankle", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "quads,hip flexor", + "synonyms": null + }, + { + "id": 667, + "muscles": [ + { + "id": 8406, + "created_at": "2023-06-14T17:05:41.166456Z", + "updated_at": "2023-06-14T17:05:41.166902Z", + "exercise": 667, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1435, + "created_at": "2023-06-13T02:28:04.859491Z", + "updated_at": "2023-06-13T02:28:04.859912Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Stability_Ball_Lat_Stretch.m4a", + "video_url": "/media/exercise_videos/Kneeling_Stability_Ball_Lat_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.078510Z", + "updated_at": "2023-06-11T22:50:19.078517Z", + "name": "Kneeling Stability Ball Lat Stretch", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,ankle,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Stability Ball", + "muscle_groups": "lats", + "synonyms": "" + }, + { + "id": 669, + "muscles": [ + { + "id": 8407, + "created_at": "2023-06-14T17:05:41.167540Z", + "updated_at": "2023-06-14T17:05:41.167923Z", + "exercise": 669, + "muscle": 10 + }, + { + "id": 8408, + "created_at": "2023-06-14T17:05:41.168522Z", + "updated_at": "2023-06-14T17:05:41.168922Z", + "exercise": 669, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1436, + "created_at": "2023-06-13T02:28:04.860613Z", + "updated_at": "2023-06-13T02:28:04.860997Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Kneeling_Stability_Ball_Lat_Stretch.m4a", + "video_url": "/media/exercise_videos/Kneeling_Stability_Ball_Lat_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.079319Z", + "updated_at": "2023-06-11T22:50:19.079326Z", + "name": "Kneeling Stability Ball Lat Stretch", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,ankle,knee,hip,elbow", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Stability Ball", + "muscle_groups": "lats,deltoids", + "synonyms": "" + }, + { + "id": 886, + "muscles": [ + { + "id": 8409, + "created_at": "2023-06-14T17:05:41.169532Z", + "updated_at": "2023-06-14T17:05:41.169938Z", + "exercise": 886, + "muscle": 36 + } + ], + "equipment": [ + { + "id": 1437, + "created_at": "2023-06-13T02:28:04.861712Z", + "updated_at": "2023-06-13T02:28:04.862144Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Lacrosse_Ball_Foot.m4a", + "video_url": "/media/exercise_videos/Lacrosse_Ball_Foot.mp4", + "created_at": "2023-06-11T22:50:19.159412Z", + "updated_at": "2023-06-11T22:50:19.159419Z", + "name": "Lacrosse Ball Foot", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle", + "movement_patterns": "massage", + "equipment_required": "Lacrosse Ball", + "muscle_groups": "feet", + "synonyms": null + }, + { + "id": 887, + "muscles": [ + { + "id": 8410, + "created_at": "2023-06-14T17:05:41.170558Z", + "updated_at": "2023-06-14T17:05:41.170952Z", + "exercise": 887, + "muscle": 36 + } + ], + "equipment": [ + { + "id": 1438, + "created_at": "2023-06-13T02:28:04.862806Z", + "updated_at": "2023-06-13T02:28:04.863186Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Lacrosse_Ball_Foot.m4a", + "video_url": "/media/exercise_videos/Lacrosse_Ball_Foot.mp4", + "created_at": "2023-06-11T22:50:19.159767Z", + "updated_at": "2023-06-11T22:50:19.159774Z", + "name": "Lacrosse Ball Foot", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle", + "movement_patterns": "massage", + "equipment_required": "Lacrosse Ball", + "muscle_groups": "feet", + "synonyms": null + }, + { + "id": 15, + "muscles": [ + { + "id": 8411, + "created_at": "2023-06-14T17:05:41.171759Z", + "updated_at": "2023-06-14T17:05:41.172350Z", + "exercise": 15, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1439, + "created_at": "2023-06-13T02:28:04.863843Z", + "updated_at": "2023-06-13T02:28:04.864240Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Lacrosse_Ball_Glutes.m4a", + "video_url": "/media/exercise_videos/Lacrosse_Ball_Glutes.mp4", + "created_at": "2023-06-11T22:50:18.803647Z", + "updated_at": "2023-06-11T22:50:18.803654Z", + "name": "Lacrosse Ball Glutes", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,wrist", + "movement_patterns": "massage", + "equipment_required": "Lacrosse Ball", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 45, + "muscles": [ + { + "id": 8412, + "created_at": "2023-06-14T17:05:41.173079Z", + "updated_at": "2023-06-14T17:05:41.173497Z", + "exercise": 45, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1440, + "created_at": "2023-06-13T02:28:04.864889Z", + "updated_at": "2023-06-13T02:28:04.865300Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Lacrosse_Ball_Glutes.m4a", + "video_url": "/media/exercise_videos/Lacrosse_Ball_Glutes.mp4", + "created_at": "2023-06-11T22:50:18.817932Z", + "updated_at": "2023-06-11T22:50:18.817943Z", + "name": "Lacrosse Ball Glutes", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,wrist", + "movement_patterns": "massage", + "equipment_required": "Lacrosse Ball", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 306, + "muscles": [ + { + "id": 8413, + "created_at": "2023-06-14T17:05:41.174246Z", + "updated_at": "2023-06-14T17:05:41.174815Z", + "exercise": 306, + "muscle": 2 + }, + { + "id": 8414, + "created_at": "2023-06-14T17:05:41.175642Z", + "updated_at": "2023-06-14T17:05:41.176045Z", + "exercise": 306, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1441, + "created_at": "2023-06-13T02:28:04.866040Z", + "updated_at": "2023-06-13T02:28:04.866444Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Core_Rotation.m4a", + "video_url": "/media/exercise_videos/Landmine_Core_Rotation.mp4", + "created_at": "2023-06-11T22:50:18.935775Z", + "updated_at": "2023-06-11T22:50:18.935782Z", + "name": "Landmine Core Rotation", + "description": "Grasp the end of the barbell with an overhand grip. Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body. Repeat in the opposite direction.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,shoulder,knee,wrist", + "movement_patterns": "core,core - rotational", + "equipment_required": "Barbell", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 301, + "muscles": [ + { + "id": 8415, + "created_at": "2023-06-14T17:05:41.176662Z", + "updated_at": "2023-06-14T17:05:41.177197Z", + "exercise": 301, + "muscle": 5 + }, + { + "id": 8416, + "created_at": "2023-06-14T17:05:41.177907Z", + "updated_at": "2023-06-14T17:05:41.178279Z", + "exercise": 301, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1442, + "created_at": "2023-06-13T02:28:04.867168Z", + "updated_at": "2023-06-13T02:28:04.867561Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Goblet_Squat.m4a", + "video_url": "/media/exercise_videos/Landmine_Goblet_Squat.mp4", + "created_at": "2023-06-11T22:50:18.933771Z", + "updated_at": "2023-06-11T22:50:18.933778Z", + "name": "Landmine Goblet Squat", + "description": "While holding the end of the barbell with both hands just below your neck, perform a squat movement.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,shoulder,elbow,wrist", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Barbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 302, + "muscles": [ + { + "id": 8417, + "created_at": "2023-06-14T17:05:41.179037Z", + "updated_at": "2023-06-14T17:05:41.179439Z", + "exercise": 302, + "muscle": 5 + }, + { + "id": 8418, + "created_at": "2023-06-14T17:05:41.180133Z", + "updated_at": "2023-06-14T17:05:41.180502Z", + "exercise": 302, + "muscle": 4 + }, + { + "id": 8419, + "created_at": "2023-06-14T17:05:41.181137Z", + "updated_at": "2023-06-14T17:05:41.181532Z", + "exercise": 302, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1443, + "created_at": "2023-06-13T02:28:04.868284Z", + "updated_at": "2023-06-13T02:28:04.868734Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Reverse_Lunge_to_Single-Arm_Press.m4a", + "video_url": "/media/exercise_videos/Landmine_Reverse_Lunge_to_Single-Arm_Press.mp4", + "created_at": "2023-06-11T22:50:18.934165Z", + "updated_at": "2023-06-11T22:50:18.934172Z", + "name": "Landmine Reverse Lunge to Single-Arm Press", + "description": "Start in a standing position holding the the barbell above your head in your left hand. Step back with your left leg, performing a reverse lunge while lowering the barbell down to your shoulder. When your back knee is an inch of the ground, return to the starting position by stepping forward and driving the barbell back above your head.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,elbow,wrist", + "movement_patterns": "lower push,upper push,lower push - lunge,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "quads,glutes,deltoids", + "synonyms": "" + }, + { + "id": 305, + "muscles": [ + { + "id": 8420, + "created_at": "2023-06-14T17:05:41.182133Z", + "updated_at": "2023-06-14T17:05:41.182469Z", + "exercise": 305, + "muscle": 5 + }, + { + "id": 8421, + "created_at": "2023-06-14T17:05:41.183142Z", + "updated_at": "2023-06-14T17:05:41.183587Z", + "exercise": 305, + "muscle": 4 + }, + { + "id": 8422, + "created_at": "2023-06-14T17:05:41.184289Z", + "updated_at": "2023-06-14T17:05:41.184730Z", + "exercise": 305, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1444, + "created_at": "2023-06-13T02:28:04.869379Z", + "updated_at": "2023-06-13T02:28:04.869733Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Reverse_Lunge_to_Single-Arm_Press.m4a", + "video_url": "/media/exercise_videos/Landmine_Reverse_Lunge_to_Single-Arm_Press.mp4", + "created_at": "2023-06-11T22:50:18.935390Z", + "updated_at": "2023-06-11T22:50:18.935396Z", + "name": "Landmine Reverse Lunge to Single-Arm Press", + "description": "Start in a standing position holding the the barbell above your head in your left hand. Step back with your left leg, performing a reverse lunge while lowering the barbell down to your shoulder. When your back knee is an inch of the ground, return to the starting position by stepping forward and driving the barbell back above your head.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,ankle,knee,hip", + "movement_patterns": "lower push,upper push,lower push - lunge,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "quads,glutes,deltoids", + "synonyms": "" + }, + { + "id": 980, + "muscles": [ + { + "id": 8423, + "created_at": "2023-06-14T17:05:41.185478Z", + "updated_at": "2023-06-14T17:05:41.185872Z", + "exercise": 980, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1445, + "created_at": "2023-06-13T02:28:04.870337Z", + "updated_at": "2023-06-13T02:28:04.870677Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Shoulder_Press.m4a", + "video_url": "/media/exercise_videos/Landmine_Shoulder_Press.mp4", + "created_at": "2023-06-11T22:50:19.192778Z", + "updated_at": "2023-06-11T22:50:19.192785Z", + "name": "Landmine Shoulder Press", + "description": "Anchor the barbell in a corner. Place your left knee on the ground and hold the barbell with your left hand. Your right knee should be at ninety degrees. Lift the barbell up and out with your arm fully extended at the top. Slowly lower back down", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,knee,hip,ankle", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 981, + "muscles": [ + { + "id": 8424, + "created_at": "2023-06-14T17:05:41.186488Z", + "updated_at": "2023-06-14T17:05:41.186874Z", + "exercise": 981, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1446, + "created_at": "2023-06-13T02:28:04.871288Z", + "updated_at": "2023-06-13T02:28:04.871667Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Shoulder_Press.m4a", + "video_url": "/media/exercise_videos/Landmine_Shoulder_Press.mp4", + "created_at": "2023-06-11T22:50:19.193136Z", + "updated_at": "2023-06-11T22:50:19.193143Z", + "name": "Landmine Shoulder Press", + "description": "Anchor the barbell in a corner. Place your right knee on the ground and hold the barbell with your right hand. Your left knee should be at ninety degrees. Lift the barbell up and out with your arm fully extended at the top. Slowly lower back down", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,ankle,knee,hip", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 220, + "muscles": [ + { + "id": 8425, + "created_at": "2023-06-14T17:05:41.187640Z", + "updated_at": "2023-06-14T17:05:41.188126Z", + "exercise": 220, + "muscle": 6 + }, + { + "id": 8426, + "created_at": "2023-06-14T17:05:41.188879Z", + "updated_at": "2023-06-14T17:05:41.189314Z", + "exercise": 220, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1447, + "created_at": "2023-06-13T02:28:04.872347Z", + "updated_at": "2023-06-13T02:28:04.872697Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Single-Leg_Deadlift.m4a", + "video_url": "/media/exercise_videos/Landmine_Single-Leg_Deadlift.mp4", + "created_at": "2023-06-11T22:50:18.900510Z", + "updated_at": "2023-06-11T22:50:18.900517Z", + "name": "Landmine Single-Leg Deadlift", + "description": "Hold the end of the barbell in your right hand while standing on your left foot with your right foot in the air. Hinge forward at the hips so your chest lowers towards the ground and your right leg rises until your torso is parallel to the ground, snap back to a standing position.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 483, + "muscles": [ + { + "id": 8427, + "created_at": "2023-06-14T17:05:41.190073Z", + "updated_at": "2023-06-14T17:05:41.190506Z", + "exercise": 483, + "muscle": 6 + }, + { + "id": 8428, + "created_at": "2023-06-14T17:05:41.191296Z", + "updated_at": "2023-06-14T17:05:41.191701Z", + "exercise": 483, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1448, + "created_at": "2023-06-13T02:28:04.873451Z", + "updated_at": "2023-06-13T02:28:04.873901Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Landmine_Single-Leg_Deadlift.m4a", + "video_url": "/media/exercise_videos/Landmine_Single-Leg_Deadlift.mp4", + "created_at": "2023-06-11T22:50:19.006237Z", + "updated_at": "2023-06-11T22:50:19.006244Z", + "name": "Landmine Single-Leg Deadlift", + "description": "Hold the end of the barbell in your right hand while standing on your left foot with your right foot in the air. Hinge forward at the hips so your chest lowers towards the ground and your right leg rises until your torso is parallel to the ground, snap back to a standing position.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,wrist", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Barbell", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 500, + "muscles": [ + { + "id": 8429, + "created_at": "2023-06-14T17:05:41.192504Z", + "updated_at": "2023-06-14T17:05:41.193040Z", + "exercise": 500, + "muscle": 10 + }, + { + "id": 8430, + "created_at": "2023-06-14T17:05:41.193776Z", + "updated_at": "2023-06-14T17:05:41.194242Z", + "exercise": 500, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1449, + "created_at": "2023-06-13T02:28:04.874587Z", + "updated_at": "2023-06-13T02:28:04.875119Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Lat_Pull_Down_Neutral_Grip.m4a", + "video_url": "/media/exercise_videos/Lat_Pull_Down_Neutral_Grip.mp4", + "created_at": "2023-06-11T22:50:19.012812Z", + "updated_at": "2023-06-11T22:50:19.012820Z", + "name": "Lat Pull Down Neutral Grip", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Lat Pull Down Machine", + "muscle_groups": "lats,upper back", + "synonyms": "" + }, + { + "id": 1092, + "muscles": [ + { + "id": 8431, + "created_at": "2023-06-14T17:05:41.194886Z", + "updated_at": "2023-06-14T17:05:41.195272Z", + "exercise": 1092, + "muscle": 2 + }, + { + "id": 8432, + "created_at": "2023-06-14T17:05:41.195991Z", + "updated_at": "2023-06-14T17:05:41.196532Z", + "exercise": 1092, + "muscle": 3 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Bear_Crawl.m4a", + "video_url": "/media/exercise_videos/Lateral_Bear_Crawl.mp4", + "created_at": "2023-06-11T22:50:19.233088Z", + "updated_at": "2023-06-11T22:50:19.233095Z", + "name": "Lateral Bear Crawl", + "description": "Start with your hands under your shoulders,, and knees under your hips.. Lift your knees just off the ground,, and move sideways by reaching your opposite hand and foot in an alternating pattern..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,shoulder,elbow,hip,knee,wrist", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 949, + "muscles": [ + { + "id": 8433, + "created_at": "2023-06-14T17:05:41.197335Z", + "updated_at": "2023-06-14T17:05:41.197824Z", + "exercise": 949, + "muscle": 4 + }, + { + "id": 8434, + "created_at": "2023-06-14T17:05:41.198553Z", + "updated_at": "2023-06-14T17:05:41.199008Z", + "exercise": 949, + "muscle": 5 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Bounds.m4a", + "video_url": "/media/exercise_videos/Lateral_Bounds.mp4", + "created_at": "2023-06-11T22:50:19.181784Z", + "updated_at": "2023-06-11T22:50:19.181791Z", + "name": "Lateral Bounds", + "description": "Start on one leg. Jump high and far and then stick the landing on the other leg. Hold for 1 second and then bound back to the original leg", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 896, + "muscles": [ + { + "id": 8435, + "created_at": "2023-06-14T17:05:41.199804Z", + "updated_at": "2023-06-14T17:05:41.200347Z", + "exercise": 896, + "muscle": 5 + }, + { + "id": 8436, + "created_at": "2023-06-14T17:05:41.201098Z", + "updated_at": "2023-06-14T17:05:41.201605Z", + "exercise": 896, + "muscle": 7 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Duck_Walk.m4a", + "video_url": "/media/exercise_videos/Lateral_Duck_Walk.mp4", + "created_at": "2023-06-11T22:50:19.162964Z", + "updated_at": "2023-06-11T22:50:19.162970Z", + "name": "Lateral Duck Walk", + "description": "Start in a crouched position with your chest up.. Be as low as you can,, and take a big step out to the side.. Bring your feet together,, and continue while staying low..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower push", + "equipment_required": "", + "muscle_groups": "quads,hip abductors", + "synonyms": "" + }, + { + "id": 1054, + "muscles": [ + { + "id": 8437, + "created_at": "2023-06-14T17:05:41.202287Z", + "updated_at": "2023-06-14T17:05:41.202635Z", + "exercise": 1054, + "muscle": 5 + }, + { + "id": 8438, + "created_at": "2023-06-14T17:05:41.203337Z", + "updated_at": "2023-06-14T17:05:41.203793Z", + "exercise": 1054, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1450, + "created_at": "2023-06-13T02:28:04.875798Z", + "updated_at": "2023-06-13T02:28:04.876256Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Lateral_Dumbbell_Lunges.m4a", + "video_url": "/media/exercise_videos/Lateral_Dumbbell_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.219326Z", + "updated_at": "2023-06-11T22:50:19.219332Z", + "name": "Lateral Dumbbell Lunges", + "description": "Start with your feet together,, holding a dumbbell under your chin.. Take a big step out to the side,, sit down and back,, with your opposite leg straight.. Push back together to stand,, and switch legs..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,wrist,shoulder,elbow", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Dumbbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 308, + "muscles": [ + { + "id": 8439, + "created_at": "2023-06-14T17:05:41.204503Z", + "updated_at": "2023-06-14T17:05:41.204907Z", + "exercise": 308, + "muscle": 16 + }, + { + "id": 8440, + "created_at": "2023-06-14T17:05:41.205654Z", + "updated_at": "2023-06-14T17:05:41.206049Z", + "exercise": 308, + "muscle": 5 + }, + { + "id": 8441, + "created_at": "2023-06-14T17:05:41.206690Z", + "updated_at": "2023-06-14T17:05:41.207143Z", + "exercise": 308, + "muscle": 7 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_High_Knees.m4a", + "video_url": "/media/exercise_videos/Lateral_High_Knees.mp4", + "created_at": "2023-06-11T22:50:18.936563Z", + "updated_at": "2023-06-11T22:50:18.936570Z", + "name": "Lateral High Knees", + "description": "Standing tall with good posture, lift your knee up to your chest. Alternate as quickly as you can while moving to one side.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "hip flexor,quads,hip abductors", + "synonyms": "" + }, + { + "id": 754, + "muscles": [ + { + "id": 8442, + "created_at": "2023-06-14T17:05:41.207804Z", + "updated_at": "2023-06-14T17:05:41.208208Z", + "exercise": 754, + "muscle": 27 + }, + { + "id": 8443, + "created_at": "2023-06-14T17:05:41.208812Z", + "updated_at": "2023-06-14T17:05:41.209205Z", + "exercise": 754, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Hip_Openers.m4a", + "video_url": "/media/exercise_videos/Lateral_Hip_Openers.mp4", + "created_at": "2023-06-11T22:50:19.111910Z", + "updated_at": "2023-06-11T22:50:19.111916Z", + "name": "Lateral Hip Openers", + "description": "In a wide stance, slide side to side and push your hips back.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hip adductors,glutes", + "synonyms": "" + }, + { + "id": 813, + "muscles": [ + { + "id": 8444, + "created_at": "2023-06-14T17:05:41.209837Z", + "updated_at": "2023-06-14T17:05:41.210250Z", + "exercise": 813, + "muscle": 20 + }, + { + "id": 8445, + "created_at": "2023-06-14T17:05:41.210911Z", + "updated_at": "2023-06-14T17:05:41.211381Z", + "exercise": 813, + "muscle": 4 + }, + { + "id": 8446, + "created_at": "2023-06-14T17:05:41.212203Z", + "updated_at": "2023-06-14T17:05:41.213142Z", + "exercise": 813, + "muscle": 5 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Jump_Burpees.m4a", + "video_url": "/media/exercise_videos/Lateral_Jump_Burpees.mp4", + "created_at": "2023-06-11T22:50:19.133272Z", + "updated_at": "2023-06-11T22:50:19.133278Z", + "name": "Lateral Jump Burpees", + "description": "Jump to the side and land on both feet,, then quickly drop into a pushup.. Explosively push yourself off the ground,, and bring your feet under you to jump high.. Land,, and jump to the other side..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "lower push,upper push,plyometric", + "equipment_required": "", + "muscle_groups": "chest,glutes,quads", + "synonyms": "" + }, + { + "id": 1001, + "muscles": [ + { + "id": 8447, + "created_at": "2023-06-14T17:05:41.214074Z", + "updated_at": "2023-06-14T17:05:41.214585Z", + "exercise": 1001, + "muscle": 22 + }, + { + "id": 8448, + "created_at": "2023-06-14T17:05:41.215285Z", + "updated_at": "2023-06-14T17:05:41.215706Z", + "exercise": 1001, + "muscle": 36 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Line_Hops.m4a", + "video_url": "/media/exercise_videos/Lateral_Line_Hops.mp4", + "created_at": "2023-06-11T22:50:19.200311Z", + "updated_at": "2023-06-11T22:50:19.200318Z", + "name": "Lateral Line Hops", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "calves,feet", + "synonyms": "Lateral Line Jumps" + }, + { + "id": 502, + "muscles": [ + { + "id": 8449, + "created_at": "2023-06-14T17:05:41.216487Z", + "updated_at": "2023-06-14T17:05:41.217117Z", + "exercise": 502, + "muscle": 5 + }, + { + "id": 8450, + "created_at": "2023-06-14T17:05:41.217920Z", + "updated_at": "2023-06-14T17:05:41.218511Z", + "exercise": 502, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Lunge_to_Dropstep_Lunge.m4a", + "video_url": "/media/exercise_videos/Lateral_Lunge_to_Dropstep_Lunge.mp4", + "created_at": "2023-06-11T22:50:19.013562Z", + "updated_at": "2023-06-11T22:50:19.013569Z", + "name": "Lateral Lunge to Dropstep Lunge", + "description": "Step your left leg out, and drop into a lateral lunge. As you drive back to center, cross your left leg back behind your standing leg. Lower your left knee down to the floor. Drive back to the starting position, and repeat.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 503, + "muscles": [ + { + "id": 8451, + "created_at": "2023-06-14T17:05:41.219299Z", + "updated_at": "2023-06-14T17:05:41.219859Z", + "exercise": 503, + "muscle": 5 + }, + { + "id": 8452, + "created_at": "2023-06-14T17:05:41.220565Z", + "updated_at": "2023-06-14T17:05:41.221007Z", + "exercise": 503, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Lateral_Lunge_to_Dropstep_Lunge.m4a", + "video_url": "/media/exercise_videos/Lateral_Lunge_to_Dropstep_Lunge.mp4", + "created_at": "2023-06-11T22:50:19.013925Z", + "updated_at": "2023-06-11T22:50:19.013931Z", + "name": "Lateral Lunge to Dropstep Lunge", + "description": "Step your right leg out, and drop into a lateral lunge. 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Grasp the handles and extend your knees until your legs are straight. Lower with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee", + "movement_patterns": "machine", + "equipment_required": "Leg Extension Machine", + "muscle_groups": "quads", + "synonyms": "" + }, + { + "id": 48, + "muscles": [ + { + "id": 8497, + "created_at": "2023-06-14T17:05:41.272995Z", + "updated_at": "2023-06-14T17:05:41.273408Z", + "exercise": 48, + "muscle": 5 + }, + { + "id": 8498, + "created_at": "2023-06-14T17:05:41.274124Z", + "updated_at": "2023-06-14T17:05:41.274506Z", + "exercise": 48, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1464, + "created_at": "2023-06-13T02:28:04.890481Z", + "updated_at": "2023-06-13T02:28:04.890999Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Leg_Press.m4a", + "video_url": "/media/exercise_videos/Leg_Press.mp4", + "created_at": "2023-06-11T22:50:18.819596Z", + "updated_at": "2023-06-11T22:50:18.819610Z", + "name": "Leg Press", + "description": "Sit in the machine so your back and head are resting on the pad. Your feet should be shoulder width apart in the middle of the plate. Brace your core and bend at the knees and hips, lowering your knees towards your chest. Push your feet hard in to the plate to straighten your legs again, avoid full lockout.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "machine,lower push", + "equipment_required": "Leg Press Machine", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 514, + "muscles": [ + { + "id": 8499, + "created_at": "2023-06-14T17:05:41.275175Z", + "updated_at": "2023-06-14T17:05:41.275662Z", + "exercise": 514, + "muscle": 4 + }, + { + "id": 8500, + "created_at": "2023-06-14T17:05:41.276447Z", + "updated_at": "2023-06-14T17:05:41.276874Z", + "exercise": 514, + "muscle": 19 + }, + { + "id": 8501, + "created_at": "2023-06-14T17:05:41.277617Z", + "updated_at": "2023-06-14T17:05:41.278045Z", + "exercise": 514, + "muscle": 9 + }, + { + "id": 8502, + "created_at": "2023-06-14T17:05:41.278745Z", + "updated_at": "2023-06-14T17:05:41.279128Z", + "exercise": 514, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1465, + "created_at": "2023-06-13T02:28:04.891659Z", + "updated_at": "2023-06-13T02:28:04.892010Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Locust.m4a", + "video_url": "/media/exercise_videos/Locust.mp4", + "created_at": "2023-06-11T22:50:19.018303Z", + "updated_at": "2023-06-11T22:50:19.018323Z", + "name": "Locust", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,hip,thoracic spine", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes,lower back,upper back,core", + "synonyms": "" + }, + { + "id": 322, + "muscles": [ + { + "id": 8503, + "created_at": "2023-06-14T17:05:41.279752Z", + "updated_at": "2023-06-14T17:05:41.280264Z", + "exercise": 322, + "muscle": 6 + }, + { + "id": 8504, + "created_at": "2023-06-14T17:05:41.281534Z", + "updated_at": "2023-06-14T17:05:41.282210Z", + "exercise": 322, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1466, + "created_at": "2023-06-13T02:28:04.892614Z", + "updated_at": "2023-06-13T02:28:04.892953Z", + "category": null, + "name": null + }, + { + "id": 1467, + "created_at": "2023-06-13T02:28:04.893580Z", + "updated_at": "2023-06-13T02:28:04.893973Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Long_Lever_Hamstring_Bridge.m4a", + "video_url": "/media/exercise_videos/Long_Lever_Hamstring_Bridge.mp4", + "created_at": "2023-06-11T22:50:18.942242Z", + "updated_at": "2023-06-11T22:50:18.942249Z", + "name": "Long Lever Hamstring Bridge", + "description": "Place your heels on an elevated surface with your toes pointed towards the ceiling. Keep your shoulders and head in contact with the floor and your arms down at your side. Lift your hips off of the ground ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "knee,hip", + "movement_patterns": "lower pull,core", + "equipment_required": "Bench,Box", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 1041, + "muscles": [ + { + "id": 8505, + "created_at": "2023-06-14T17:05:41.283160Z", + "updated_at": "2023-06-14T17:05:41.283597Z", + "exercise": 1041, + "muscle": 2 + }, + { + "id": 8506, + "created_at": "2023-06-14T17:05:41.284428Z", + "updated_at": "2023-06-14T17:05:41.284900Z", + "exercise": 1041, + "muscle": 3 + }, + { + "id": 8507, + "created_at": "2023-06-14T17:05:41.285541Z", + "updated_at": "2023-06-14T17:05:41.285953Z", + "exercise": 1041, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1468, + "created_at": "2023-06-13T02:28:04.894686Z", + "updated_at": "2023-06-13T02:28:04.895194Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Low_Kettlebell_Windmills.m4a", + "video_url": "/media/exercise_videos/Low_Kettlebell_Windmills.mp4", + "created_at": "2023-06-11T22:50:19.214687Z", + "updated_at": "2023-06-11T22:50:19.214693Z", + "name": "Low Kettlebell Windmills", + "description": "Start tall with the kettlebell in your left hand,, and your right arm reaching up.. stay tall as you push your hips back,, and slide the kettlebell down towards your feet.. 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Drive your hips forward to stand..", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,lumbar spine,thoracic spine,wrist,knee", + "movement_patterns": "core,core - rotational", + "equipment_required": "Kettlebell", + "muscle_groups": "core,obliques,glutes", + "synonyms": "" + }, + { + "id": 661, + "muscles": [ + { + "id": 8511, + "created_at": "2023-06-14T17:05:41.289854Z", + "updated_at": "2023-06-14T17:05:41.290241Z", + "exercise": 661, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Low_Plank.m4a", + "video_url": "/media/exercise_videos/Low_Plank.mp4", + "created_at": "2023-06-11T22:50:19.076204Z", + "updated_at": "2023-06-11T22:50:19.076211Z", + "name": "Low Plank", + "description": "Lay on the ground. Raise up on both elbows and feet. 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Perform a quarter squat and reach the ball to the right side of your body. Then bring your arms across your body, stand back up, and throw the ball into the wall.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,ankle,knee,hip", + "movement_patterns": "plyometric,core - rotational", + "equipment_required": "Medicine Ball,Wall", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 321, + "muscles": [ + { + "id": 8558, + "created_at": "2023-06-14T17:05:41.344815Z", + "updated_at": "2023-06-14T17:05:41.345345Z", + "exercise": 321, + "muscle": 2 + }, + { + "id": 8559, + "created_at": "2023-06-14T17:05:41.346077Z", + "updated_at": "2023-06-14T17:05:41.346539Z", + "exercise": 321, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1497, + "created_at": "2023-06-13T02:28:04.926241Z", + "updated_at": "2023-06-13T02:28:04.926587Z", + "category": null, + "name": null + }, + { + "id": 1498, + "created_at": "2023-06-13T02:28:04.927174Z", + "updated_at": "2023-06-13T02:28:04.927512Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Med_Ball_Rotational_Throw_with_Countermovement.m4a", + "video_url": "/media/exercise_videos/Med_Ball_Rotational_Throw_with_Countermovement.mp4", + "created_at": "2023-06-11T22:50:18.941864Z", + "updated_at": "2023-06-11T22:50:18.941872Z", + "name": "Med Ball Rotational Throw with Countermovement", + "description": "With your left foot closest to the wall, start with your feet about shoulder width apart. 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Then bring your arms across your body, stand back up, and throw the ball into the wall.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,shoulder,elbow,wrist", + "movement_patterns": "plyometric,core - rotational", + "equipment_required": "Medicine Ball,Wall", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 323, + "muscles": [ + { + "id": 8560, + "created_at": "2023-06-14T17:05:41.347425Z", + "updated_at": "2023-06-14T17:05:41.348092Z", + "exercise": 323, + "muscle": 5 + }, + { + "id": 8561, + "created_at": "2023-06-14T17:05:41.349230Z", + "updated_at": "2023-06-14T17:05:41.349826Z", + "exercise": 323, + "muscle": 4 + }, + { + "id": 8562, + "created_at": "2023-06-14T17:05:41.350684Z", + "updated_at": "2023-06-14T17:05:41.351116Z", + "exercise": 323, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1499, + "created_at": "2023-06-13T02:28:04.928120Z", + "updated_at": "2023-06-13T02:28:04.928537Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Med_Ball_Scoop_Toss.m4a", + "video_url": "/media/exercise_videos/Med_Ball_Scoop_Toss.mp4", + "created_at": "2023-06-11T22:50:18.942618Z", + "updated_at": "2023-06-11T22:50:18.942625Z", + "name": "Med Ball Scoop Toss", + "description": "Start with the ball resting on the floor between your feet. 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Keep your toes pointed straight ahead and a soft bend in your knees. 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Stand up fast to return the ball overhead..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,lumbar spine,shoulder,elbow", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Medicine Ball", + "muscle_groups": "quads,glutes,deltoids", + "synonyms": "" + }, + { + "id": 124, + "muscles": [ + { + "id": 8581, + "created_at": "2023-06-14T17:05:41.374701Z", + "updated_at": "2023-06-14T17:05:41.375120Z", + "exercise": 124, + "muscle": 5 + }, + { + "id": 8582, + "created_at": "2023-06-14T17:05:41.376012Z", + "updated_at": "2023-06-14T17:05:41.376496Z", + "exercise": 124, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Mermaid_Pose.m4a", + "video_url": "/media/exercise_videos/Mermaid_Pose.mp4", + "created_at": "2023-06-11T22:50:18.858950Z", + "updated_at": 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Add a 2nd miniband around your ankles for more burn", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,ankle,knee", + "movement_patterns": "mobility,mobility - dynamic,lower pull", + "equipment_required": "Miniband", + "muscle_groups": "glutes,hip abductors", + "synonyms": "" + }, + { + "id": 331, + "muscles": [ + { + "id": 8599, + "created_at": "2023-06-14T17:05:41.399630Z", + "updated_at": "2023-06-14T17:05:41.400028Z", + "exercise": 331, + "muscle": 7 + }, + { + "id": 8600, + "created_at": "2023-06-14T17:05:41.400959Z", + "updated_at": "2023-06-14T17:05:41.401449Z", + "exercise": 331, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1518, + "created_at": "2023-06-13T02:28:04.948535Z", + "updated_at": "2023-06-13T02:28:04.949004Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Miniband_Reverse_Clamshell.m4a", + "video_url": "/media/exercise_videos/Miniband_Reverse_Clamshell.mp4", + "created_at": "2023-06-11T22:50:18.946105Z", + "updated_at": "2023-06-11T22:50:18.946112Z", + "name": "Miniband Reverse Clamshell", + "description": "Lie on your right side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your left ankle away from your right by squeezing the outside of your hip", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Miniband", + "muscle_groups": "hip abductors,glutes", + "synonyms": "" + }, + { + "id": 332, + "muscles": [ + { + "id": 8601, + "created_at": "2023-06-14T17:05:41.402284Z", + "updated_at": "2023-06-14T17:05:41.402718Z", + "exercise": 332, + "muscle": 7 + }, + { + "id": 8602, + "created_at": "2023-06-14T17:05:41.403517Z", + "updated_at": "2023-06-14T17:05:41.403994Z", + "exercise": 332, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1519, + "created_at": "2023-06-13T02:28:04.949796Z", + "updated_at": "2023-06-13T02:28:04.950282Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Miniband_Reverse_Clamshell.m4a", + "video_url": "/media/exercise_videos/Miniband_Reverse_Clamshell.mp4", + "created_at": "2023-06-11T22:50:18.946503Z", + "updated_at": "2023-06-11T22:50:18.946510Z", + "name": "Miniband Reverse Clamshell", + "description": "Lie on your right side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your left ankle away from your right by squeezing the outside of your hip", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Miniband", + "muscle_groups": "hip abductors,glutes", + "synonyms": "" + }, + { + "id": 714, + "muscles": [ + { + "id": 8603, + "created_at": "2023-06-14T17:05:41.404807Z", + "updated_at": "2023-06-14T17:05:41.405315Z", + "exercise": 714, + "muscle": 4 + }, + { + "id": 8604, + "created_at": "2023-06-14T17:05:41.406116Z", + "updated_at": "2023-06-14T17:05:41.406515Z", + "exercise": 714, + "muscle": 7 + } + ], + "equipment": [ + { + "id": 1520, + "created_at": "2023-06-13T02:28:04.951057Z", + "updated_at": "2023-06-13T02:28:04.951498Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Miniband_Skaters.m4a", + "video_url": "/media/exercise_videos/Miniband_Skaters.mp4", + "created_at": "2023-06-11T22:50:19.097282Z", + "updated_at": "2023-06-11T22:50:19.097290Z", + "name": "Miniband Skaters", + "description": "With a miniband around your knees start in an athletic stance with hips back and knees bent. Pick one leg off the ground and kick that leg back at 5 o'clock or 7o'clock. Tap it on the ground and return. 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Add a 2nd miniband around your ankles for more burn", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Miniband", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 911, + "muscles": [ + { + "id": 8607, + "created_at": "2023-06-14T17:05:41.409328Z", + "updated_at": "2023-06-14T17:05:41.409889Z", + "exercise": 911, + "muscle": 7 + } + ], + "equipment": [ + { + "id": 1522, + "created_at": "2023-06-13T02:28:04.953146Z", + "updated_at": "2023-06-13T02:28:04.953481Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Miniband_Standing_Abduction.m4a", + "video_url": "/media/exercise_videos/Miniband_Standing_Abduction.mp4", + "created_at": "2023-06-11T22:50:19.168274Z", + "updated_at": "2023-06-11T22:50:19.168281Z", + "name": "Miniband Standing Abduction", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip", + "movement_patterns": "mobility,mobility - 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dynamic,lower pull", + "equipment_required": "Miniband", + "muscle_groups": "hip abductors", + "synonyms": "" + }, + { + "id": 1013, + "muscles": [ + { + "id": 8609, + "created_at": "2023-06-14T17:05:41.411645Z", + "updated_at": "2023-06-14T17:05:41.412025Z", + "exercise": 1013, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1524, + "created_at": "2023-06-13T02:28:04.955232Z", + "updated_at": "2023-06-13T02:28:04.955725Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Miniband_Standing_Kickbacks.m4a", + "video_url": "/media/exercise_videos/Miniband_Standing_Kickbacks.mp4", + "created_at": "2023-06-11T22:50:19.204618Z", + "updated_at": "2023-06-11T22:50:19.204624Z", + "name": "Miniband Standing Kickbacks", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip", + "movement_patterns": "lower pull", + "equipment_required": "Miniband", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 1014, + "muscles": [ + { + "id": 8610, + "created_at": "2023-06-14T17:05:41.412767Z", + "updated_at": "2023-06-14T17:05:41.413181Z", + "exercise": 1014, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1525, + "created_at": "2023-06-13T02:28:04.956399Z", + "updated_at": "2023-06-13T02:28:04.956853Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Miniband_Standing_Kickbacks.m4a", + "video_url": "/media/exercise_videos/Miniband_Standing_Kickbacks.mp4", + "created_at": "2023-06-11T22:50:19.204979Z", + "updated_at": "2023-06-11T22:50:19.204986Z", + "name": "Miniband Standing Kickbacks", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip", + "movement_patterns": "lower pull", + "equipment_required": "Miniband", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 578, + "muscles": [ + { + "id": 8611, + "created_at": "2023-06-14T17:05:41.413843Z", + "updated_at": "2023-06-14T17:05:41.414413Z", + "exercise": 578, + "muscle": 4 + }, + { + "id": 8612, + "created_at": "2023-06-14T17:05:41.415720Z", + "updated_at": "2023-06-14T17:05:41.416369Z", + "exercise": 578, + "muscle": 5 + }, + { + "id": 8613, + "created_at": "2023-06-14T17:05:41.417182Z", + "updated_at": "2023-06-14T17:05:41.417605Z", + "exercise": 578, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Burpees.m4a", + "video_url": "/media/exercise_videos/Modified_Burpees.mp4", + "created_at": "2023-06-11T22:50:19.043763Z", + "updated_at": "2023-06-11T22:50:19.043770Z", + "name": "Modified Burpees", + "description": "Step back to a high plank. Then step or jump your feet back to your hands. Lastly stand and jump with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "lower push,lower push - squat,plyometric", + "equipment_required": "", + "muscle_groups": "glutes,quads,core", + "synonyms": "" + }, + { + "id": 333, + "muscles": [ + { + "id": 8614, + "created_at": "2023-06-14T17:05:41.418273Z", + "updated_at": "2023-06-14T17:05:41.418679Z", + "exercise": 333, + "muscle": 2 + }, + { + "id": 8615, + "created_at": "2023-06-14T17:05:41.419276Z", + "updated_at": "2023-06-14T17:05:41.419624Z", + "exercise": 333, + "muscle": 3 + }, + { + "id": 8616, + "created_at": "2023-06-14T17:05:41.420340Z", + "updated_at": "2023-06-14T17:05:41.420759Z", + "exercise": 333, + "muscle": 27 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Copenhagen_Plank.m4a", + "video_url": "/media/exercise_videos/Modified_Copenhagen_Plank.mp4", + "created_at": "2023-06-11T22:50:18.946886Z", + "updated_at": "2023-06-11T22:50:18.946893Z", + "name": "Modified Copenhagen Plank", + "description": "Position your right forearm on the floor, directly under your left shoulder. Place your left foot on the floor and bend your right knee into a 90-degree angle. Lift your hips and right leg off of the floo, holding your body in a straight line from head to heel.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee,elbow,shoulder,wrist", + "movement_patterns": "core,core - anti-lateral flexion", + "equipment_required": "", + "muscle_groups": "core,obliques,hip adductors", + "synonyms": "" + }, + { + "id": 334, + "muscles": [ + { + "id": 8617, + "created_at": "2023-06-14T17:05:41.421412Z", + "updated_at": "2023-06-14T17:05:41.421815Z", + "exercise": 334, + "muscle": 2 + }, + { + "id": 8618, + "created_at": "2023-06-14T17:05:41.422536Z", + "updated_at": "2023-06-14T17:05:41.422936Z", + "exercise": 334, + "muscle": 3 + }, + { + "id": 8619, + "created_at": "2023-06-14T17:05:41.423619Z", + "updated_at": "2023-06-14T17:05:41.424047Z", + "exercise": 334, + "muscle": 27 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Copenhagen_Plank.m4a", + "video_url": "/media/exercise_videos/Modified_Copenhagen_Plank.mp4", + "created_at": "2023-06-11T22:50:18.947260Z", + "updated_at": "2023-06-11T22:50:18.947268Z", + "name": "Modified Copenhagen Plank", + "description": "Position your right forearm on the floor, directly under your left shoulder. Place your left foot on the floor and bend your right knee into a 90-degree angle. Lift your hips and right leg off of the floo, holding your body in a straight line from head to heel.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,wrist,knee,ankle,elbow", + "movement_patterns": "core,core - anti-lateral flexion", + "equipment_required": "", + "muscle_groups": "core,obliques,hip adductors", + "synonyms": "" + }, + { + "id": 157, + "muscles": [ + { + "id": 8620, + "created_at": "2023-06-14T17:05:41.424893Z", + "updated_at": "2023-06-14T17:05:41.425359Z", + "exercise": 157, + "muscle": 20 + }, + { + "id": 8621, + "created_at": "2023-06-14T17:05:41.426084Z", + "updated_at": "2023-06-14T17:05:41.426457Z", + "exercise": 157, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1526, + "created_at": "2023-06-13T02:28:04.957562Z", + "updated_at": "2023-06-13T02:28:04.957985Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Modified_Foam_Roll_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Modified_Foam_Roll_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:18.872849Z", + "updated_at": "2023-06-11T22:50:18.872856Z", + "name": "Modified Foam Roll Push-Ups", + "description": "Place the foam roll under your legs and perform a pushup with your elbows tucked in and core tight. To make it easier, place the foam roll above the knees for more assistance.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Foam Roll", + "muscle_groups": "chest,triceps", + "synonyms": "Modified Foam Roll Pushups" + }, + { + "id": 46, + "muscles": [ + { + "id": 8622, + "created_at": "2023-06-14T17:05:41.427168Z", + "updated_at": "2023-06-14T17:05:41.427626Z", + "exercise": 46, + "muscle": 12 + }, + { + "id": 8623, + "created_at": "2023-06-14T17:05:41.428382Z", + "updated_at": "2023-06-14T17:05:41.429051Z", + "exercise": 46, + "muscle": 21 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Hand_Stand.m4a", + "video_url": "/media/exercise_videos/Modified_Hand_Stand.mp4", + "created_at": "2023-06-11T22:50:18.818434Z", + "updated_at": "2023-06-11T22:50:18.818443Z", + "name": "Modified Hand Stand", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "", + "movement_patterns": "Upper Push,Core", + "equipment_required": "", + "muscle_groups": "Abs,Shoulders", + "synonyms": "" + }, + { + "id": 125, + "muscles": [ + { + "id": 8624, + "created_at": "2023-06-14T17:05:41.429855Z", + "updated_at": "2023-06-14T17:05:41.430267Z", + "exercise": 125, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1527, + "created_at": "2023-06-13T02:28:04.958679Z", + "updated_at": "2023-06-13T02:28:04.959176Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Modified_High_Plank.m4a", + "video_url": "/media/exercise_videos/Modified_High_Plank.mp4", + "created_at": "2023-06-11T22:50:18.859395Z", + "updated_at": "2023-06-11T22:50:18.859403Z", + "name": "Modified High Plank", + "description": "Place your hands on an elevated surface and set up in a high plank position,, keep your body in a straight line and core tight to hold this position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,elbow,wrist,shoulder", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 607, + "muscles": [ + { + "id": 8625, + "created_at": "2023-06-14T17:05:41.430993Z", + "updated_at": "2023-06-14T17:05:41.431372Z", + "exercise": 607, + "muscle": 20 + }, + { + "id": 8626, + "created_at": "2023-06-14T17:05:41.432028Z", + "updated_at": "2023-06-14T17:05:41.432402Z", + "exercise": 607, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1528, + "created_at": "2023-06-13T02:28:04.959897Z", + "updated_at": "2023-06-13T02:28:04.960318Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Modified_Med_Ball_Push-Up.m4a", + "video_url": "/media/exercise_videos/Modified_Med_Ball_Push-Up.mp4", + "created_at": "2023-06-11T22:50:19.054963Z", + "updated_at": "2023-06-11T22:50:19.054970Z", + "name": "Modified Med Ball Push-Up", + "description": "Start with your knees and toes resting on the ground. Position your body in a straight line from head to knee, with your hands resting on the ball. Lower your torso to the ball, maintaining the straight line position from head to knee. Press back up to the starting position. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,shoulder,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal,arms", + "equipment_required": "Medicine Ball", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 143, + "muscles": [ + { + "id": 8627, + "created_at": "2023-06-14T17:05:41.433109Z", + "updated_at": "2023-06-14T17:05:41.433584Z", + "exercise": 143, + "muscle": 7 + }, + { + "id": 8628, + "created_at": "2023-06-14T17:05:41.434276Z", + "updated_at": "2023-06-14T17:05:41.434681Z", + "exercise": 143, + "muscle": 10 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Pigeon_Pose_with_Single-Arm_Reach.m4a", + "video_url": "/media/exercise_videos/Modified_Pigeon_Pose_with_Single-Arm_Reach.mp4", + "created_at": "2023-06-11T22:50:18.867132Z", + "updated_at": "2023-06-11T22:50:18.867139Z", + "name": "Modified Pigeon Pose with Single-Arm Reach", + "description": "Start in a downward facing dog position. Bend your left knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The left shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion. Release your right knee to your mat. Your right leg should be flat on the floor and your hips should be squared to the front of your mat. Place your left hand on the floor in front of your left shin. Extend your left arm overhead. ", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,shoulder,knee", + "movement_patterns": "yoga,mobility,mobility - static", + "equipment_required": "", + "muscle_groups": "hip abductors,lats", + "synonyms": "" + }, + { + "id": 329, + "muscles": [ + { + "id": 8629, + "created_at": "2023-06-14T17:05:41.435303Z", + "updated_at": "2023-06-14T17:05:41.435745Z", + "exercise": 329, + "muscle": 7 + }, + { + "id": 8630, + "created_at": "2023-06-14T17:05:41.436415Z", + "updated_at": "2023-06-14T17:05:41.436846Z", + "exercise": 329, + "muscle": 10 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Pigeon_Pose_with_Single-Arm_Reach.m4a", + "video_url": "/media/exercise_videos/Modified_Pigeon_Pose_with_Single-Arm_Reach.mp4", + "created_at": "2023-06-11T22:50:18.945223Z", + "updated_at": "2023-06-11T22:50:18.945230Z", + "name": "Modified Pigeon Pose with Single-Arm Reach", + "description": "Start in a downward facing dog position. 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", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,shoulder,knee", + "movement_patterns": "yoga,mobility,mobility - static", + "equipment_required": "", + "muscle_groups": "hip abductors,lats", + "synonyms": "" + }, + { + "id": 546, + "muscles": [ + { + "id": 8631, + "created_at": "2023-06-14T17:05:41.437525Z", + "updated_at": "2023-06-14T17:05:41.437932Z", + "exercise": 546, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Plank.m4a", + "video_url": "/media/exercise_videos/Modified_Plank.mp4", + "created_at": "2023-06-11T22:50:19.030972Z", + "updated_at": "2023-06-11T22:50:19.030979Z", + "name": "Modified Plank", + "description": "Stack your elbows directly under your shoulders. Rest your toes and knees on the ground. Hold your torso off of the ground, maintaining a straight line from head to knee. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,knee,shoulder,elbow", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 343, + "muscles": [ + { + "id": 8632, + "created_at": "2023-06-14T17:05:41.438589Z", + "updated_at": "2023-06-14T17:05:41.438973Z", + "exercise": 343, + "muscle": 20 + }, + { + "id": 8633, + "created_at": "2023-06-14T17:05:41.439617Z", + "updated_at": "2023-06-14T17:05:41.439979Z", + "exercise": 343, + "muscle": 8 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Modified_Plyo_Push-Up.m4a", + "video_url": "/media/exercise_videos/Modified_Plyo_Push-Up.mp4", + "created_at": "2023-06-11T22:50:18.950797Z", + "updated_at": "2023-06-11T22:50:18.950804Z", + "name": "Modified Plyo Push-Up", + "description": "Stack your hands directly under your shoulders and rest your knees on the floor. Position your body in a straight line from head to knee. Lower down to the bottom of the push-up. Power back up to the starting position, releasing your hands from the floor. Finish by landing your hands back on the floor and with a soft bend in your elbows.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,shoulder,elbow,knee", + "movement_patterns": "plyometric,upper push - horizontal,upper push", + "equipment_required": "", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 836, + "muscles": [ + { + "id": 8634, + "created_at": "2023-06-14T17:05:41.440639Z", + "updated_at": "2023-06-14T17:05:41.441007Z", + "exercise": 836, + "muscle": 20 + }, + { + "id": 8635, + "created_at": "2023-06-14T17:05:41.441716Z", + "updated_at": "2023-06-14T17:05:41.442164Z", + "exercise": 836, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1529, + "created_at": "2023-06-13T02:28:04.961014Z", + "updated_at": "2023-06-13T02:28:04.961401Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Modified_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Modified_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.141507Z", + "updated_at": "2023-06-11T22:50:19.141514Z", + "name": "Modified Push-Ups", + "description": "Start in a push-up position with your knees on the ground and your hands under your shoulders", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Yoga Mat", + "muscle_groups": "chest,triceps", + "synonyms": "Modified Pushups" + }, + { + "id": 702, + "muscles": [ + { + "id": 8636, + "created_at": "2023-06-14T17:05:41.442817Z", + "updated_at": "2023-06-14T17:05:41.443291Z", + "exercise": 702, + "muscle": 2 + }, + { + "id": 8637, + "created_at": "2023-06-14T17:05:41.443981Z", + "updated_at": "2023-06-14T17:05:41.444480Z", + "exercise": 702, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1530, + "created_at": "2023-06-13T02:28:04.962089Z", + "updated_at": "2023-06-13T02:28:04.962539Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Mountain_Climbers.m4a", + "video_url": "/media/exercise_videos/Mountain_Climbers.mp4", + "created_at": "2023-06-11T22:50:19.092552Z", + "updated_at": "2023-06-11T22:50:19.092559Z", + "name": "Mountain Climbers", + "description": "Start in a high plank position, stay on the balls of your feet and alternate driving each knee to your chest while keeping your upper body stable.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,back,elbow,hip,knee,wrist", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 538, + "muscles": [ + { + "id": 8638, + "created_at": "2023-06-14T17:05:41.445091Z", + "updated_at": "2023-06-14T17:05:41.445516Z", + "exercise": 538, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Mountain_Pose_Breathing.m4a", + "video_url": "/media/exercise_videos/Mountain_Pose_Breathing.mp4", + "created_at": "2023-06-11T22:50:19.027846Z", + "updated_at": "2023-06-11T22:50:19.027853Z", + "name": "Mountain Pose Breathing", + "description": "Start standing with your toes pointed straight ahead. Inhale, draw an arc with your arms to the side, finishing with your arms positioned overhead. Exhale and reverse the motion, lowering your arms with control. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder", + "movement_patterns": "yoga,breathing", + "equipment_required": "", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 776, + "muscles": [ + { + "id": 8639, + "created_at": "2023-06-14T17:05:41.446231Z", + "updated_at": "2023-06-14T17:05:41.446646Z", + "exercise": 776, + "muscle": 28 + }, + { + "id": 8640, + "created_at": "2023-06-14T17:05:41.447417Z", + "updated_at": "2023-06-14T17:05:41.447851Z", + "exercise": 776, + "muscle": 9 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Neck_Circles.m4a", + "video_url": "/media/exercise_videos/Neck_Circles.mp4", + "created_at": "2023-06-11T22:50:19.119804Z", + "updated_at": "2023-06-11T22:50:19.119811Z", + "name": "Neck Circles", + "description": "Start in a standing position with your feet pointed straight ahead. With your arms resting at your side, draw a clockwise circle with your chin. Focus on isolating this movement to your neck, keeping your shoulders still. Complete the movement by drawing a circle in the opposite direction. 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Make sure that each person is close enough to touch palms. Perform a push and high five with the right hand at the top. Switch hands on every push-up.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "", + "movement_patterns": "Upper Push", + "equipment_required": "Partner", + "muscle_groups": "Chest,Shoulders", + "synonyms": "" + }, + { + "id": 100, + "muscles": [ + { + "id": 8670, + "created_at": "2023-06-14T17:05:41.490228Z", + "updated_at": "2023-06-14T17:05:41.490711Z", + "exercise": 100, + "muscle": 20 + } + ], + "equipment": [ + { + "id": 1548, + "created_at": "2023-06-13T02:28:04.983605Z", + "updated_at": "2023-06-13T02:28:04.984000Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pec_Deck.m4a", + "video_url": "/media/exercise_videos/Pec_Deck.mp4", + "created_at": "2023-06-11T22:50:18.847515Z", + "updated_at": "2023-06-11T22:50:18.847524Z", + "name": "Pec Deck", + "description": "Sit with your back firmly against the pad with the handles mid chest high. Grasp the handles with palms facing forward. Bring your hands together maintaining good posture and a soft bend in the elbow. Control your arms back to the start position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,shoulder,elbow", + "movement_patterns": "machine,upper push", + "equipment_required": "Pec Deck / Reverse Fly Machine", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 1108, + "muscles": [ + { + "id": 8671, + "created_at": "2023-06-14T17:05:41.491960Z", + "updated_at": "2023-06-14T17:05:41.492432Z", + "exercise": 1108, + "muscle": 30 + }, + { + "id": 8672, + "created_at": "2023-06-14T17:05:41.493193Z", + "updated_at": "2023-06-14T17:05:41.493822Z", + "exercise": 1108, + "muscle": 2 + }, + { + "id": 8673, + "created_at": "2023-06-14T17:05:41.494637Z", + "updated_at": "2023-06-14T17:05:41.495104Z", + "exercise": 1108, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1549, + "created_at": "2023-06-13T02:28:04.984662Z", + "updated_at": "2023-06-13T02:28:04.985089Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pendulum_Legs.m4a", + "video_url": "/media/exercise_videos/Pendulum_Legs.mp4", + "created_at": "2023-06-11T22:50:19.238773Z", + "updated_at": "2023-06-11T22:50:19.238779Z", + "name": "Pendulum Legs", + "description": "Lie with your back flat on the ground,, and legs straight up.. Swing your legs over and down to one side,, keeping your back pressed into the ground.. Raise your legs back to center and switch sides..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip", + "movement_patterns": "core", + "equipment_required": "Yoga Mat", + "muscle_groups": "abs,core,hip flexor", + "synonyms": "Windshield wipers" + }, + { + "id": 955, + "muscles": [ + { + "id": 8674, + "created_at": "2023-06-14T17:05:41.495945Z", + "updated_at": "2023-06-14T17:05:41.496348Z", + "exercise": 955, + "muscle": 4 + }, + { + "id": 8675, + "created_at": "2023-06-14T17:05:41.497014Z", + "updated_at": "2023-06-14T17:05:41.497403Z", + "exercise": 955, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1550, + "created_at": "2023-06-13T02:28:04.985710Z", + "updated_at": "2023-06-13T02:28:04.986087Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pigeon_Pose.m4a", + "video_url": "/media/exercise_videos/Pigeon_Pose.mp4", + "created_at": "2023-06-11T22:50:19.183907Z", + "updated_at": "2023-06-11T22:50:19.183914Z", + "name": "Pigeon Pose", + "description": "Starting in a plank,  bend your left leg and align your left knee with your left wrist. Extend your right leg behind you, and lower your hips towards the mat,, keeping your hips square.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,ankle", + "movement_patterns": "yoga,mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes,hip flexor", + "synonyms": "" + }, + { + "id": 956, + "muscles": [ + { + "id": 8676, + "created_at": "2023-06-14T17:05:41.498018Z", + "updated_at": "2023-06-14T17:05:41.498444Z", + "exercise": 956, + "muscle": 4 + }, + { + "id": 8677, + "created_at": "2023-06-14T17:05:41.499201Z", + "updated_at": "2023-06-14T17:05:41.499683Z", + "exercise": 956, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1551, + "created_at": "2023-06-13T02:28:04.986699Z", + "updated_at": "2023-06-13T02:28:04.987062Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pigeon_Pose.m4a", + "video_url": "/media/exercise_videos/Pigeon_Pose.mp4", + "created_at": "2023-06-11T22:50:19.184267Z", + "updated_at": "2023-06-11T22:50:19.184273Z", + "name": "Pigeon Pose", + "description": "Starting in a plank,, BEND your right leg and align your right knee with your right wrist. Extend your left leg behind you, and lower your hips towards the mat,, keeping your hips square.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,knee,ankle", + "movement_patterns": "yoga,mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes,hip flexor", + "synonyms": "" + }, + { + "id": 342, + "muscles": [ + { + "id": 8678, + "created_at": "2023-06-14T17:05:41.500423Z", + "updated_at": "2023-06-14T17:05:41.500920Z", + "exercise": 342, + "muscle": 1 + }, + { + "id": 8679, + "created_at": "2023-06-14T17:05:41.501719Z", + "updated_at": "2023-06-14T17:05:41.502374Z", + "exercise": 342, + "muscle": 8 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Pike_Push-Up.m4a", + "video_url": "/media/exercise_videos/Pike_Push-Up.mp4", + "created_at": "2023-06-11T22:50:18.950431Z", + "updated_at": "2023-06-11T22:50:18.950438Z", + "name": "Pike Push-Up", + "description": "Start with your feet on an elevated surface and your hands positioned slightly wider than shoulder width. Drive your hips up to the sky while keeping your head to your hip in a straight line. Bend at your elbows and lower your head towards the floor. Return to the starting position by pressing back up and straightening your arms.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip,ankle", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "", + "muscle_groups": "deltoids,triceps", + "synonyms": "" + }, + { + "id": 461, + "muscles": [ + { + "id": 8680, + "created_at": "2023-06-14T17:05:41.503445Z", + "updated_at": "2023-06-14T17:05:41.504186Z", + "exercise": 461, + "muscle": 2 + }, + { + "id": 8681, + "created_at": "2023-06-14T17:05:41.505575Z", + "updated_at": "2023-06-14T17:05:41.506337Z", + "exercise": 461, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1552, + "created_at": "2023-06-13T02:28:04.987660Z", + "updated_at": "2023-06-13T02:28:04.988047Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plank_Alternating_Leg_Lifts.m4a", + "video_url": "/media/exercise_videos/Plank_Alternating_Leg_Lifts.mp4", + "created_at": "2023-06-11T22:50:18.997667Z", + "updated_at": "2023-06-11T22:50:18.997674Z", + "name": "Plank Alternating Leg Lifts", + "description": "Start in a low plank position with your forearms on the ground. Lift one leg up a few inches off the ground. Hold for a second and slowly lower down. Repeat on the opposite leg", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,glutes", + "synonyms": "" + }, + { + "id": 816, + "muscles": [ + { + "id": 8682, + "created_at": "2023-06-14T17:05:41.507731Z", + "updated_at": "2023-06-14T17:05:41.508212Z", + "exercise": 816, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1553, + "created_at": "2023-06-13T02:28:04.988743Z", + "updated_at": "2023-06-13T02:28:04.989112Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plank_Saws.m4a", + "video_url": "/media/exercise_videos/Plank_Saws.mp4", + "created_at": "2023-06-11T22:50:19.134334Z", + "updated_at": "2023-06-11T22:50:19.134340Z", + "name": "Plank Saws", + "description": "Start in a low plank position.. Shift your weight forward on your toes,, to move your body out over your elbows,, then push back.. Pulse back and forth,, while keeping your body in a straight line..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 1082, + "muscles": [ + { + "id": 8683, + "created_at": "2023-06-14T17:05:41.508929Z", + "updated_at": "2023-06-14T17:05:41.509335Z", + "exercise": 1082, + "muscle": 2 + }, + { + "id": 8684, + "created_at": "2023-06-14T17:05:41.510208Z", + "updated_at": "2023-06-14T17:05:41.510778Z", + "exercise": 1082, + "muscle": 30 + } + ], + "equipment": [ + { + "id": 1554, + "created_at": "2023-06-13T02:28:04.989818Z", + "updated_at": "2023-06-13T02:28:04.990196Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plank_Toe_Taps.m4a", + "video_url": "/media/exercise_videos/Plank_Toe_Taps.mp4", + "created_at": "2023-06-11T22:50:19.229336Z", + "updated_at": "2023-06-11T22:50:19.229342Z", + "name": "Plank Toe Taps", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,hip,knee", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,abs", + "synonyms": "" + }, + { + "id": 1106, + "muscles": [ + { + "id": 8685, + "created_at": "2023-06-14T17:05:41.511631Z", + "updated_at": "2023-06-14T17:05:41.512138Z", + "exercise": 1106, + "muscle": 2 + }, + { + "id": 8686, + "created_at": "2023-06-14T17:05:41.513168Z", + "updated_at": "2023-06-14T17:05:41.513748Z", + "exercise": 1106, + "muscle": 30 + }, + { + "id": 8687, + "created_at": "2023-06-14T17:05:41.514606Z", + "updated_at": "2023-06-14T17:05:41.515052Z", + "exercise": 1106, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1555, + "created_at": "2023-06-13T02:28:04.990838Z", + "updated_at": "2023-06-13T02:28:04.991211Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plank_Walk.m4a", + "video_url": "/media/exercise_videos/Plank_Walk.mp4", + "created_at": "2023-06-11T22:50:19.238052Z", + "updated_at": "2023-06-11T22:50:19.238058Z", + "name": "Plank Walk", + "description": "Start in a high plank, lower into a forearm plank one arm at a time. Then press back up to a high plank. Alternate which arm goes down first", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,abs,triceps", + "synonyms": null + }, + { + "id": 336, + "muscles": [ + { + "id": 8688, + "created_at": "2023-06-14T17:05:41.515701Z", + "updated_at": "2023-06-14T17:05:41.516064Z", + "exercise": 336, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1556, + "created_at": "2023-06-13T02:28:04.991880Z", + "updated_at": "2023-06-13T02:28:04.992228Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plate_Bus-Driver.m4a", + "video_url": "/media/exercise_videos/Plate_Bus-Driver.mp4", + "created_at": "2023-06-11T22:50:18.948007Z", + "updated_at": "2023-06-11T22:50:18.948014Z", + "name": "Plate Bus-Driver", + "description": "Start in a standing position with your toes pointed straight ahead and a soft knee bend. Press the plate directly off of your chest with your arms straight. Turn the plate to position your right hand at 12 o'clock and your left hand at 6 o'clock. Then turn the plate to the opposite direction.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "core", + "equipment_required": "Plate", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 1095, + "muscles": [ + { + "id": 8689, + "created_at": "2023-06-14T17:05:41.516666Z", + "updated_at": "2023-06-14T17:05:41.517050Z", + "exercise": 1095, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1557, + "created_at": "2023-06-13T02:28:04.992826Z", + "updated_at": "2023-06-13T02:28:04.993160Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plate_Glute_Bridge.m4a", + "video_url": "/media/exercise_videos/Plate_Glute_Bridge.mp4", + "created_at": "2023-06-11T22:50:19.234139Z", + "updated_at": "2023-06-11T22:50:19.234146Z", + "name": "Plate Glute Bridge", + "description": "Grab a weight plate and place it on your hips. While holding the plate, bridge up by squeezing your glutes. Lower back down to the ground under control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "Plate", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 105, + "muscles": [ + { + "id": 8690, + "created_at": "2023-06-14T17:05:41.517646Z", + "updated_at": "2023-06-14T17:05:41.517997Z", + "exercise": 105, + "muscle": 10 + }, + { + "id": 8691, + "created_at": "2023-06-14T17:05:41.518661Z", + "updated_at": "2023-06-14T17:05:41.519112Z", + "exercise": 105, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1558, + "created_at": "2023-06-13T02:28:04.993768Z", + "updated_at": "2023-06-13T02:28:04.994184Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plate_Lat_Pull_Down.m4a", + "video_url": "/media/exercise_videos/Plate_Lat_Pull_Down.mp4", + "created_at": "2023-06-11T22:50:18.850020Z", + "updated_at": "2023-06-11T22:50:18.850029Z", + "name": "Plate Lat Pull Down", + "description": "Sit down so your shins are close to vertical and thighs are firmly pressed in to the pad. Grasp both handles and pull them down until each handle is just above shoulder height, maintaining good posture. With control allow your hands to return to the start position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "machine,upper pull,upper pull - vertical", + "equipment_required": "Lat Pull Down Machine", + "muscle_groups": "lats,upper back", + "synonyms": "" + }, + { + "id": 141, + "muscles": [ + { + "id": 8692, + "created_at": "2023-06-14T17:05:41.519853Z", + "updated_at": "2023-06-14T17:05:41.520358Z", + "exercise": 141, + "muscle": 5 + }, + { + "id": 8693, + "created_at": "2023-06-14T17:05:41.521141Z", + "updated_at": "2023-06-14T17:05:41.521540Z", + "exercise": 141, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1559, + "created_at": "2023-06-13T02:28:04.994809Z", + "updated_at": "2023-06-13T02:28:04.995218Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Plate_Squat.m4a", + "video_url": "/media/exercise_videos/Plate_Squat.mp4", + "created_at": "2023-06-11T22:50:18.866336Z", + "updated_at": "2023-06-11T22:50:18.866342Z", + "name": "Plate Squat", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,elbow,wrist", + "movement_patterns": "lower push,lower push - 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horizontal", + "equipment_required": "Plate", + "muscle_groups": "chest,triceps", + "synonyms": "" + }, + { + "id": 516, + "muscles": [ + { + "id": 8703, + "created_at": "2023-06-14T17:05:41.532010Z", + "updated_at": "2023-06-14T17:05:41.532389Z", + "exercise": 516, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Pogo_Jumps.m4a", + "video_url": "/media/exercise_videos/Pogo_Jumps.mp4", + "created_at": "2023-06-11T22:50:19.019182Z", + "updated_at": "2023-06-11T22:50:19.019189Z", + "name": "Pogo Jumps", + "description": "Start by jumping as high as you can.. Pull your toes up,, and keep your legs straight.. As you are about to land,, aggressively attack the ground with the balls of your feet,, to quickly jump back up..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "calves", + "synonyms": "" + }, + { + "id": 344, + "muscles": [ + { + "id": 8704, + "created_at": "2023-06-14T17:05:41.533000Z", + "updated_at": "2023-06-14T17:05:41.533438Z", + "exercise": 344, + "muscle": 19 + }, + { + "id": 8705, + "created_at": "2023-06-14T17:05:41.534190Z", + "updated_at": "2023-06-14T17:05:41.534690Z", + "exercise": 344, + "muscle": 13 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Prayer_Stretch.m4a", + "video_url": "/media/exercise_videos/Prayer_Stretch.mp4", + "created_at": "2023-06-11T22:50:18.951315Z", + "updated_at": "2023-06-11T22:50:18.951322Z", + "name": "Prayer Stretch", + "description": "Starting in a childs pose sitting back on your heels, reach your right arm and press the palm into the floor. Left hand behind your head, rotate left, stretching your back and chest.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,lumbar spine,cervical spine,shoulder,wrist", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "lower back,middle back", + "synonyms": "Quadruped Tspine Rotation,T Spine Rotation,T-Spine Rotation" + }, + { + "id": 651, + "muscles": [ + { + "id": 8706, + "created_at": "2023-06-14T17:05:41.535449Z", + "updated_at": "2023-06-14T17:05:41.535811Z", + "exercise": 651, + "muscle": 19 + }, + { + "id": 8707, + "created_at": "2023-06-14T17:05:41.536406Z", + "updated_at": "2023-06-14T17:05:41.536778Z", + "exercise": 651, + "muscle": 13 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Prayer_Stretch.m4a", + "video_url": "/media/exercise_videos/Prayer_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.072216Z", + "updated_at": "2023-06-11T22:50:19.072223Z", + "name": "Prayer Stretch", + "description": "Starting in a childs pose sitting back on your heels, reach your left arm and press the palm into the floor. Right hand behind your head, rotate right, stretching your back and chest.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,lumbar spine,cervical spine,shoulder,wrist", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "lower back,middle back", + "synonyms": "Quadruped Tspine Rotation,T Spine Rotation,T-Spine Rotation" + }, + { + "id": 111, + "muscles": [ + { + "id": 8708, + "created_at": "2023-06-14T17:05:41.537469Z", + "updated_at": "2023-06-14T17:05:41.537872Z", + "exercise": 111, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1564, + "created_at": "2023-06-13T02:28:05.000491Z", + "updated_at": "2023-06-13T02:28:05.000931Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pronated_Dead_Hang.m4a", + "video_url": "/media/exercise_videos/Pronated_Dead_Hang.mp4", + "created_at": "2023-06-11T22:50:18.852932Z", + "updated_at": "2023-06-11T22:50:18.852941Z", + "name": "Pronated Dead Hang", + "description": "Grip the bar with your hands slightly outside of shoulder width and your palms facing forward. Hang with your body in a straight line and your feet slightly in front of your torso. Aim to keep your ears above your shoulders.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "mobility - static", + "equipment_required": "Pull-Up Bar", + "muscle_groups": "forearms", + "synonyms": "" + }, + { + "id": 97, + "muscles": [ + { + "id": 8709, + "created_at": "2023-06-14T17:05:41.538492Z", + "updated_at": "2023-06-14T17:05:41.538844Z", + "exercise": 97, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1565, + "created_at": "2023-06-13T02:28:05.001611Z", + "updated_at": "2023-06-13T02:28:05.002034Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pronated_Dumbbell_Wrist_Curl.m4a", + "video_url": "/media/exercise_videos/Pronated_Dumbbell_Wrist_Curl.mp4", + "created_at": "2023-06-11T22:50:18.846045Z", + "updated_at": "2023-06-11T22:50:18.846054Z", + "name": "Pronated Dumbbell Wrist Curl", + "description": "Seated with your elbow at a right angle on a table, your left hand off of the edge. palm is up toward the floor. curl the back of your hand toward your wrist ", + "side": "right_arm", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "forearms", + "synonyms": "" + }, + { + "id": 339, + "muscles": [ + { + "id": 8710, + "created_at": "2023-06-14T17:05:41.539471Z", + "updated_at": "2023-06-14T17:05:41.539839Z", + "exercise": 339, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1566, + "created_at": "2023-06-13T02:28:05.002685Z", + "updated_at": "2023-06-13T02:28:05.003031Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pronated_Dumbbell_Wrist_Curl.m4a", + "video_url": "/media/exercise_videos/Pronated_Dumbbell_Wrist_Curl.mp4", + "created_at": "2023-06-11T22:50:18.949254Z", + "updated_at": "2023-06-11T22:50:18.949261Z", + "name": "Pronated Dumbbell Wrist Curl", + "description": "Seated with your elbow at a right angle on a table, your left hand off of the edge. palm is up toward the floor. curl the back of your hand toward your wrist ", + "side": "left_arm", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "forearms", + "synonyms": "" + }, + { + "id": 52, + "muscles": [ + { + "id": 8711, + "created_at": "2023-06-14T17:05:41.540435Z", + "updated_at": "2023-06-14T17:05:41.540823Z", + "exercise": 52, + "muscle": 9 + }, + { + "id": 8712, + "created_at": "2023-06-14T17:05:41.541418Z", + "updated_at": "2023-06-14T17:05:41.541788Z", + "exercise": 52, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1567, + "created_at": "2023-06-13T02:28:05.003621Z", + "updated_at": "2023-06-13T02:28:05.003967Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pronated_Inverted_Row.m4a", + "video_url": "/media/exercise_videos/Pronated_Inverted_Row.mp4", + "created_at": "2023-06-11T22:50:18.821847Z", + "updated_at": "2023-06-11T22:50:18.821856Z", + "name": "Pronated Inverted Row", + "description": "Start by gripping the bar with your hands slightly outside of shoulder width and palms facing towards your feet. Position your body in a straight line from head to heel. Pull your chest up to the bar, maintaining the straight line position from head to heel. Return to the starting position by lowering with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - horizonal,arms", + "equipment_required": "Barbell", + "muscle_groups": "upper back,lats", + "synonyms": "" + }, + { + "id": 346, + "muscles": [ + { + "id": 8713, + "created_at": "2023-06-14T17:05:41.542459Z", + "updated_at": "2023-06-14T17:05:41.542883Z", + "exercise": 346, + "muscle": 10 + }, + { + "id": 8714, + "created_at": "2023-06-14T17:05:41.543583Z", + "updated_at": "2023-06-14T17:05:41.544000Z", + "exercise": 346, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1568, + "created_at": "2023-06-13T02:28:05.004563Z", + "updated_at": "2023-06-13T02:28:05.004912Z", + "category": null, + "name": null + }, + { + "id": 1569, + "created_at": "2023-06-13T02:28:05.005562Z", + "updated_at": "2023-06-13T02:28:05.006001Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pronated_Lat_Pulldown.m4a", + "video_url": "/media/exercise_videos/Pronated_Lat_Pulldown.mp4", + "created_at": "2023-06-11T22:50:18.952072Z", + "updated_at": "2023-06-11T22:50:18.952079Z", + "name": "Pronated Lat Pulldown", + "description": "Sit on the bench with your shoulders stacked directly over your hips and your feet flat on the floor. Grab the bar with your palms facing out towards the front of your body. Pull the bar down to your chest, keeping your elbows close to your body. Return to the starting position by releasing your arms back to the overhead position with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Cable Resistance Machine,Machine", + "muscle_groups": "lats,upper back", + "synonyms": "" + }, + { + "id": 492, + "muscles": [ + { + "id": 8715, + "created_at": "2023-06-14T17:05:41.544636Z", + "updated_at": "2023-06-14T17:05:41.545196Z", + "exercise": 492, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1570, + "created_at": "2023-06-13T02:28:05.006756Z", + "updated_at": "2023-06-13T02:28:05.007234Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Prone_Breathing.m4a", + "video_url": "/media/exercise_videos/Prone_Breathing.mp4", + "created_at": "2023-06-11T22:50:19.009680Z", + "updated_at": "2023-06-11T22:50:19.009687Z", + "name": "Prone Breathing", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "cervical spine", + "movement_patterns": "breathing", + "equipment_required": "Yoga Mat", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 244, + "muscles": [ + { + "id": 8716, + "created_at": "2023-06-14T17:05:41.546309Z", + "updated_at": "2023-06-14T17:05:41.546704Z", + "exercise": 244, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1571, + "created_at": "2023-06-13T02:28:05.007910Z", + "updated_at": "2023-06-13T02:28:05.008322Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Prone_Leg_Curl.m4a", + "video_url": "/media/exercise_videos/Prone_Leg_Curl.mp4", + "created_at": "2023-06-11T22:50:18.910469Z", + "updated_at": "2023-06-11T22:50:18.910476Z", + "name": "Prone Leg Curl", + "description": "Lie face down with your legs straight. The roller pad should rest just above the heels. Grasp the support handles and drive your feet towards your glutes. Lower with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee", + "movement_patterns": "machine,lower pull", + "equipment_required": "Leg Curl Prone Machine", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 898, + "muscles": [ + { + "id": 8717, + "created_at": "2023-06-14T17:05:41.547467Z", + "updated_at": "2023-06-14T17:05:41.547882Z", + "exercise": 898, + "muscle": 19 + }, + { + "id": 8718, + "created_at": "2023-06-14T17:05:41.549049Z", + "updated_at": "2023-06-14T17:05:41.549664Z", + "exercise": 898, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1572, + "created_at": "2023-06-13T02:28:05.009075Z", + "updated_at": "2023-06-13T02:28:05.009546Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Prone_Scorpion.m4a", + "video_url": "/media/exercise_videos/Prone_Scorpion.mp4", + "created_at": "2023-06-11T22:50:19.163673Z", + "updated_at": "2023-06-11T22:50:19.163680Z", + "name": "Prone Scorpion", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,thoracic spine,knee,hip", + "movement_patterns": "mobility,mobility - dynamic,core - rotational", + "equipment_required": "Yoga Mat", + "muscle_groups": "lower back,hip flexor", + "synonyms": "" + }, + { + "id": 778, + "muscles": [ + { + "id": 8719, + "created_at": "2023-06-14T17:05:41.550615Z", + "updated_at": "2023-06-14T17:05:41.551009Z", + "exercise": 778, + "muscle": 9 + }, + { + "id": 8720, + "created_at": "2023-06-14T17:05:41.551628Z", + "updated_at": "2023-06-14T17:05:41.551989Z", + "exercise": 778, + "muscle": 13 + }, + { + "id": 8721, + "created_at": "2023-06-14T17:05:41.552583Z", + "updated_at": "2023-06-14T17:05:41.552934Z", + "exercise": 778, + "muscle": 15 + }, + { + "id": 8722, + "created_at": "2023-06-14T17:05:41.553526Z", + "updated_at": "2023-06-14T17:05:41.553917Z", + "exercise": 778, + "muscle": 28 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Prone_Snow_Angel.m4a", + "video_url": "/media/exercise_videos/Prone_Snow_Angel.mp4", + "created_at": "2023-06-11T22:50:19.120526Z", + "updated_at": "2023-06-11T22:50:19.120532Z", + "name": "Prone Snow Angel", + "description": "Resting on the floor with your body in a straight line and forehead down, extend your arms straight overhead touching your pinky fingers. Rotate your arms out to the side and down towards your hips, maintaining a straight arm position. Aim to touch your thumbs while your hands are directly over your glutes. Reverse the motion back to the starting position. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder", + "movement_patterns": "upper pull", + "equipment_required": "", + "muscle_groups": "upper back,middle back,rotator cuff,traps", + "synonyms": "" + }, + { + "id": 416, + "muscles": [ + { + "id": 8723, + "created_at": "2023-06-14T17:05:41.554645Z", + "updated_at": "2023-06-14T17:05:41.555039Z", + "exercise": 416, + "muscle": 10 + }, + { + "id": 8724, + "created_at": "2023-06-14T17:05:41.555693Z", + "updated_at": "2023-06-14T17:05:41.556073Z", + "exercise": 416, + "muscle": 9 + }, + { + "id": 8725, + "created_at": "2023-06-14T17:05:41.556848Z", + "updated_at": "2023-06-14T17:05:41.557353Z", + "exercise": 416, + "muscle": 13 + }, + { + "id": 8726, + "created_at": "2023-06-14T17:05:41.558010Z", + "updated_at": "2023-06-14T17:05:41.558425Z", + "exercise": 416, + "muscle": 14 + }, + { + "id": 8727, + "created_at": "2023-06-14T17:05:41.559041Z", + "updated_at": "2023-06-14T17:05:41.559474Z", + "exercise": 416, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1573, + "created_at": "2023-06-13T02:28:05.010358Z", + "updated_at": "2023-06-13T02:28:05.010763Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Pull-Ups.m4a", + "video_url": "/media/exercise_videos/Pull-Ups.mp4", + "created_at": "2023-06-11T22:50:18.979896Z", + "updated_at": "2023-06-11T22:50:18.979903Z", + "name": "Pull-Ups", + "description": "Pull your chest up to the bar and lower back down under control. Try to keep your body in a straight line", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Pull-Up Bar", + "muscle_groups": "lats,upper back,middle back,biceps,forearms", + "synonyms": null + }, + { + "id": 957, + "muscles": [ + { + "id": 8728, + "created_at": "2023-06-14T17:05:41.560089Z", + "updated_at": "2023-06-14T17:05:41.560504Z", + "exercise": 957, + "muscle": 20 + }, + { + "id": 8729, + "created_at": "2023-06-14T17:05:41.561165Z", + "updated_at": "2023-06-14T17:05:41.561687Z", + "exercise": 957, + "muscle": 8 + }, + { + "id": 8730, + "created_at": "2023-06-14T17:05:41.565273Z", + "updated_at": "2023-06-14T17:05:41.578511Z", + "exercise": 957, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Push-Up_Knee_Drive.m4a", + "video_url": "/media/exercise_videos/Push-Up_Knee_Drive.mp4", + "created_at": "2023-06-11T22:50:19.184624Z", + "updated_at": "2023-06-11T22:50:19.184631Z", + "name": "Push-Up Knee Drive", + "description": "Start in a high plank position,, and brace your core as you drive one knee forward.. Return to the start position and switch legs.. Lower into a push up,, and press back up to a high plank..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal,core", + "equipment_required": "", + "muscle_groups": "chest,triceps,core", + "synonyms": "Push-Up Knee Drive" + }, + { + "id": 291, + "muscles": [ + { + "id": 8731, + "created_at": "2023-06-14T17:05:41.579479Z", + "updated_at": "2023-06-14T17:05:41.579992Z", + "exercise": 291, + "muscle": 35 + }, + { + "id": 8732, + "created_at": "2023-06-14T17:05:41.580688Z", + "updated_at": "2023-06-14T17:05:41.581107Z", + "exercise": 291, + "muscle": 25 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Push-Up_Plus.m4a", + "video_url": "/media/exercise_videos/Push-Up_Plus.mp4", + "created_at": "2023-06-11T22:50:18.929842Z", + "updated_at": "2023-06-11T22:50:18.929849Z", + "name": "Push-Up Plus", + "description": "Get down on all fours and place your hands on the floor so that they're in line with your shoulders. Lift your knees off the ground and make a straight line with your body. Lower your body until your chest nearly touches the floor. Pause, then push yourself back to the starting position as quickly as possible. Once your arms are straight again, push your chest toward the floor and squeeze your shoulder blades .", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "", + "movement_patterns": "Upper Push", + "equipment_required": "", + "muscle_groups": "Chest,Middle Back", + "synonyms": "" + }, + { + "id": 350, + "muscles": [ + { + "id": 8733, + "created_at": "2023-06-14T17:05:41.581743Z", + "updated_at": "2023-06-14T17:05:41.582113Z", + "exercise": 350, + "muscle": 20 + }, + { + "id": 8734, + "created_at": "2023-06-14T17:05:41.582712Z", + "updated_at": "2023-06-14T17:05:41.583063Z", + "exercise": 350, + "muscle": 8 + }, + { + "id": 8735, + "created_at": "2023-06-14T17:05:41.583676Z", + "updated_at": "2023-06-14T17:05:41.584023Z", + "exercise": 350, + "muscle": 2 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Push-Up_with_High_Plank_Shoulder_Tap.m4a", + "video_url": "/media/exercise_videos/Push-Up_with_High_Plank_Shoulder_Tap.mp4", + "created_at": "2023-06-11T22:50:18.953668Z", + "updated_at": "2023-06-11T22:50:18.953675Z", + "name": "Push-Up with High Plank Shoulder Tap", + "description": "Start in a push-up position with your body in a straight line from head to heel. Bend at your elbows and lower your body down towards the floor, while maintaining a straight line from head to heel. Press back up to the starting position. Reach one hand up to touch your opposite shoulder, focusing on keeping your hips still. Repeat this motion with the opposite arm. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,ankle", + "movement_patterns": "upper push,upper push - horizontal,core,core - anti-rotation", + "equipment_required": "", + "muscle_groups": "chest,triceps,core", + "synonyms": "" + }, + { + "id": 463, + "muscles": [ + { + "id": 8736, + "created_at": "2023-06-14T17:05:41.584621Z", + "updated_at": "2023-06-14T17:05:41.584982Z", + "exercise": 463, + "muscle": 20 + }, + { + "id": 8737, + "created_at": "2023-06-14T17:05:41.585582Z", + "updated_at": "2023-06-14T17:05:41.585925Z", + "exercise": 463, + "muscle": 15 + }, + { + "id": 8738, + "created_at": "2023-06-14T17:05:41.586514Z", + "updated_at": "2023-06-14T17:05:41.586909Z", + "exercise": 463, + "muscle": 8 + }, + { + "id": 8739, + "created_at": "2023-06-14T17:05:41.587590Z", + "updated_at": "2023-06-14T17:05:41.587966Z", + "exercise": 463, + "muscle": 2 + }, + { + "id": 8740, + "created_at": "2023-06-14T17:05:41.588633Z", + "updated_at": "2023-06-14T17:05:41.589046Z", + "exercise": 463, + "muscle": 30 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Push-Ups.m4a", + "video_url": "/media/exercise_videos/Push-Ups.mp4", + "created_at": "2023-06-11T22:50:18.998407Z", + "updated_at": "2023-06-11T22:50:18.998414Z", + "name": "Push-Ups", + "description": "Start in with your hands directly below your shoulders and your lower body resting on the balls of your feet. Slowly move your body down as close to the ground as you can without touching it", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,elbow,shoulder,wrist", + "movement_patterns": "upper push,upper push - horizontal,core,core - anti-extension", + "equipment_required": "", + "muscle_groups": "chest,rotator cuff,triceps,core,abs", + "synonyms": "Pushups" + }, + { + "id": 648, + "muscles": [ + { + "id": 8741, + "created_at": "2023-06-14T17:05:41.589891Z", + "updated_at": "2023-06-14T17:05:41.590343Z", + "exercise": 648, + "muscle": 4 + }, + { + "id": 8742, + "created_at": "2023-06-14T17:05:41.590998Z", + "updated_at": "2023-06-14T17:05:41.591420Z", + "exercise": 648, + "muscle": 6 + }, + { + "id": 8743, + "created_at": "2023-06-14T17:05:41.592034Z", + "updated_at": "2023-06-14T17:05:41.592380Z", + "exercise": 648, + "muscle": 5 + }, + { + "id": 8744, + "created_at": "2023-06-14T17:05:41.592969Z", + "updated_at": "2023-06-14T17:05:41.593309Z", + "exercise": 648, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1574, + "created_at": "2023-06-13T02:28:05.011409Z", + "updated_at": "2023-06-13T02:28:05.011776Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Quad_Rockers.m4a", + "video_url": "/media/exercise_videos/Quad_Rockers.mp4", + "created_at": "2023-06-11T22:50:19.071112Z", + "updated_at": "2023-06-11T22:50:19.071119Z", + "name": "Quad Rockers", + "description": "Start with your hands and knees on the ground.. Keep your back flat,, and knees outside your hips.. Rock your hips back towards your feet,, only as far as you can maintain an arch in your low back..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,elbow,shoulder,wrist,ankle", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "glutes,hamstrings,quads,hip flexor", + "synonyms": "" + }, + { + "id": 349, + "muscles": [ + { + "id": 8745, + "created_at": "2023-06-14T17:05:41.593891Z", + "updated_at": "2023-06-14T17:05:41.594247Z", + "exercise": 349, + "muscle": 5 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Quad_Sets.m4a", + "video_url": "/media/exercise_videos/Quad_Sets.mp4", + "created_at": "2023-06-11T22:50:18.953249Z", + "updated_at": "2023-06-11T22:50:18.953255Z", + "name": "Quad Sets", + "description": "Begin sitting upright with your left leg laying straight and your right knee bent. Straighten your left leg, pushing your knee toward the floor and pulling your toes up to your nose, and hold for 5 seconds. You can also use a towel roll under your left knee to press into. 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Position the band securely underneath your left foot and around your shoulders. Bend at your knees and lower towards the floor, keeping an upright torso. Press out of the bottom position and return to standing. Focus on keeping stable knees throughout the movement. ", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Resistance Band,Box", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 487, + "muscles": [ + { + "id": 8843, + "created_at": "2023-06-14T17:05:41.706538Z", + "updated_at": "2023-06-14T17:05:41.706946Z", + "exercise": 487, + "muscle": 4 + }, + { + "id": 8844, + "created_at": "2023-06-14T17:05:41.707558Z", + "updated_at": "2023-06-14T17:05:41.707984Z", + "exercise": 487, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1632, + "created_at": "2023-06-13T02:28:05.071526Z", + "updated_at": "2023-06-13T02:28:05.071954Z", + "category": null, + "name": null + }, + { + "id": 1633, + "created_at": "2023-06-13T02:28:05.072558Z", + "updated_at": "2023-06-13T02:28:05.072904Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Rear_Foot_Elevated_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Rear_Foot_Elevated_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:19.007792Z", + "updated_at": "2023-06-11T22:50:19.007798Z", + "name": "Resistance Band Rear Foot Elevated Split Squat", + "description": "Stand with your right foot on an elevated surface and your left foot flat on the ground. Position the band securely underneath your left foot and around your shoulders. Bend at your knees and lower towards the floor, keeping an upright torso. Press out of the bottom position and return to standing. Focus on keeping stable knees throughout the movement. 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Start by gripping the band with your palms facing behind your body. Keeping your elbows close to the side of your body, complete the curl. Return to the starting position by lowering with control. 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Bend at your hips about forty fives degrees. With your elbows slightly bent, pull the bands up and out to your sides", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Resistance Band", + "muscle_groups": "upper back,middle back", + "synonyms": "" + }, + { + "id": 685, + "muscles": [ + { + "id": 8849, + "created_at": "2023-06-14T17:05:41.712943Z", + "updated_at": "2023-06-14T17:05:41.713331Z", + "exercise": 685, + "muscle": 6 + }, + { + "id": 8850, + "created_at": "2023-06-14T17:05:41.714114Z", + "updated_at": "2023-06-14T17:05:41.714743Z", + "exercise": 685, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1636, + "created_at": "2023-06-13T02:28:05.075654Z", + "updated_at": "2023-06-13T02:28:05.076030Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Romanian_Deadlift.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Romanian_Deadlift.mp4", + "created_at": "2023-06-11T22:50:19.085707Z", + "updated_at": "2023-06-11T22:50:19.085714Z", + "name": "Resistance Band Romanian Deadlift", + "description": "In a standing position, anchor the resistance band under your feet. With your hands gripping the band to the side of your body, hinge at your hips and lower your torso towards the ground. Return to the starting position with control. 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Then hinge your upper body forward at the hips to about a 45-degree angle. Start with your arms hanging down. Keep your elbows tucked close to your body as you pull the band back towards your waist. Pause at the top, lower the arms back down.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Resistance Band", + "muscle_groups": "upper back,lats", + "synonyms": "" + }, + { + "id": 1035, + "muscles": [ + { + "id": 8853, + "created_at": "2023-06-14T17:05:41.718504Z", + "updated_at": "2023-06-14T17:05:41.718895Z", + "exercise": 1035, + "muscle": 6 + }, + { + "id": 8854, + "created_at": "2023-06-14T17:05:41.719543Z", + "updated_at": "2023-06-14T17:05:41.719929Z", + "exercise": 1035, + "muscle": 4 + }, + { + "id": 8855, + "created_at": "2023-06-14T17:05:41.720535Z", + "updated_at": "2023-06-14T17:05:41.720965Z", + "exercise": 1035, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1638, + "created_at": "2023-06-13T02:28:05.077673Z", + "updated_at": "2023-06-13T02:28:05.078011Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Single-Arm_Reach_and_Row.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Single-Arm_Reach_and_Row.mp4", + "created_at": "2023-06-11T22:50:19.212513Z", + "updated_at": "2023-06-11T22:50:19.212519Z", + "name": "Resistance Band Single-Arm Reach and Row", + "description": "Start on your right leg,, with the handle in your left hand.. Hinge your right hip back,, and reach forward with your left arm.. Pull your left elbow back,, and squeeze your right glute to finish tall..", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,wrist,shoulder,elbow,knee,ankle", + "movement_patterns": "lower pull,lower pull - hip hinge,upper pull,upper pull - horizonal", + "equipment_required": "Resistance Band", + "muscle_groups": "hamstrings,glutes,lats", + "synonyms": "Resistance Band Single Arm Reach and Row" + }, + { + "id": 1036, + "muscles": [ + { + "id": 8856, + "created_at": "2023-06-14T17:05:41.721548Z", + "updated_at": "2023-06-14T17:05:41.721901Z", + "exercise": 1036, + "muscle": 6 + }, + { + "id": 8857, + "created_at": "2023-06-14T17:05:41.722490Z", + "updated_at": "2023-06-14T17:05:41.722850Z", + "exercise": 1036, + "muscle": 4 + }, + { + "id": 8858, + "created_at": "2023-06-14T17:05:41.723506Z", + "updated_at": "2023-06-14T17:05:41.723868Z", + "exercise": 1036, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1639, + "created_at": "2023-06-13T02:28:05.078584Z", + "updated_at": "2023-06-13T02:28:05.078920Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Single-Arm_Reach_and_Row.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Single-Arm_Reach_and_Row.mp4", + "created_at": "2023-06-11T22:50:19.212871Z", + "updated_at": "2023-06-11T22:50:19.212877Z", + "name": "Resistance Band Single-Arm Reach and Row", + "description": "Start on your left leg,, with the handle in your right hand.. 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Pull your right elbow back,, and squeeze your left glute to finish tall..", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,elbow,shoulder,wrist,ankle,knee", + "movement_patterns": "lower pull,lower pull - hip hinge,upper pull,upper pull - horizonal", + "equipment_required": "Resistance Band", + "muscle_groups": "hamstrings,glutes,lats", + "synonyms": "Resistance Band Single Arm Reach and Row" + }, + { + "id": 186, + "muscles": [ + { + "id": 8859, + "created_at": "2023-06-14T17:05:41.724463Z", + "updated_at": "2023-06-14T17:05:41.724832Z", + "exercise": 186, + "muscle": 2 + }, + { + "id": 8860, + "created_at": "2023-06-14T17:05:41.725560Z", + "updated_at": "2023-06-14T17:05:41.726024Z", + "exercise": 186, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1640, + "created_at": "2023-06-13T02:28:05.079523Z", + "updated_at": "2023-06-13T02:28:05.079955Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Single-Leg_Pallof_Press.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Single-Leg_Pallof_Press.mp4", + "created_at": "2023-06-11T22:50:18.886285Z", + "updated_at": "2023-06-11T22:50:18.886291Z", + "name": "Resistance Band Single-Leg Pallof Press", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist,hip,knee,ankle", + "movement_patterns": "core,core - anti-rotation,balance", + "equipment_required": "Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 189, + "muscles": [ + { + "id": 8861, + "created_at": "2023-06-14T17:05:41.726744Z", + "updated_at": "2023-06-14T17:05:41.727179Z", + "exercise": 189, + "muscle": 2 + }, + { + "id": 8862, + "created_at": "2023-06-14T17:05:41.727835Z", + "updated_at": "2023-06-14T17:05:41.728244Z", + "exercise": 189, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1641, + "created_at": "2023-06-13T02:28:05.080570Z", + "updated_at": "2023-06-13T02:28:05.080939Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Single-Leg_Pallof_Press.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Single-Leg_Pallof_Press.mp4", + "created_at": "2023-06-11T22:50:18.887513Z", + "updated_at": "2023-06-11T22:50:18.887521Z", + "name": "Resistance Band Single-Leg Pallof Press", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,knee,hip,ankle,wrist", + "movement_patterns": "core,core - anti-rotation,balance", + "equipment_required": "Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 657, + "muscles": [ + { + "id": 8863, + "created_at": "2023-06-14T17:05:41.728939Z", + "updated_at": "2023-06-14T17:05:41.729340Z", + "exercise": 657, + "muscle": 5 + }, + { + "id": 8864, + "created_at": "2023-06-14T17:05:41.730000Z", + "updated_at": "2023-06-14T17:05:41.730362Z", + "exercise": 657, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1642, + "created_at": "2023-06-13T02:28:05.081588Z", + "updated_at": "2023-06-13T02:28:05.082072Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Split_Squats.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Split_Squats.mp4", + "created_at": "2023-06-11T22:50:19.074552Z", + "updated_at": "2023-06-11T22:50:19.074560Z", + "name": "Resistance Band Split Squats", + "description": "Stagger your feet with your left foot in front. Now stand on the band with your left foot. Grip a handle in each hand and raise your hands up to your shoulders. Then, lower your hips straight down,, until your front thigh is almost parallel with the floor.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Resistance Band", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 658, + "muscles": [ + { + "id": 8865, + "created_at": "2023-06-14T17:05:41.731002Z", + "updated_at": "2023-06-14T17:05:41.731398Z", + "exercise": 658, + "muscle": 5 + }, + { + "id": 8866, + "created_at": "2023-06-14T17:05:41.732074Z", + "updated_at": "2023-06-14T17:05:41.732493Z", + "exercise": 658, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1643, + "created_at": "2023-06-13T02:28:05.082902Z", + "updated_at": "2023-06-13T02:28:05.083436Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Split_Squats.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Split_Squats.mp4", + "created_at": "2023-06-11T22:50:19.075027Z", + "updated_at": "2023-06-11T22:50:19.075034Z", + "name": "Resistance Band Split Squats", + "description": "Stagger your feet with your right foot in front. Now stand on the band with your right foot. Grip a handle in each hand and raise your hands up to your shoulders. Then lower your hips straight down until your front thigh is almost parallel with the floor.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,shoulder", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Resistance Band", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 1064, + "muscles": [ + { + "id": 8867, + "created_at": "2023-06-14T17:05:41.733260Z", + "updated_at": "2023-06-14T17:05:41.733748Z", + "exercise": 1064, + "muscle": 5 + }, + { + "id": 8868, + "created_at": "2023-06-14T17:05:41.734408Z", + "updated_at": "2023-06-14T17:05:41.734824Z", + "exercise": 1064, + "muscle": 4 + }, + { + "id": 8869, + "created_at": "2023-06-14T17:05:41.735540Z", + "updated_at": "2023-06-14T17:05:41.736151Z", + "exercise": 1064, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1644, + "created_at": "2023-06-13T02:28:05.084145Z", + "updated_at": "2023-06-13T02:28:05.084557Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Squat_to_Press.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Squat_to_Press.mp4", + "created_at": "2023-06-11T22:50:19.222875Z", + "updated_at": "2023-06-11T22:50:19.222882Z", + "name": "Resistance Band Squat to Press", + "description": "With the resistance band under your feet, grab the handles, squat down and stand up pressing all the way overhead", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,shoulder,wrist", + "movement_patterns": "lower push,lower push - squat,upper push,upper push - vertical", + "equipment_required": "Resistance Band", + "muscle_groups": "quads,glutes,deltoids", + "synonyms": "" + }, + { + "id": 909, + "muscles": [ + { + "id": 8870, + "created_at": "2023-06-14T17:05:41.736845Z", + "updated_at": "2023-06-14T17:05:41.737282Z", + "exercise": 909, + "muscle": 5 + }, + { + "id": 8871, + "created_at": "2023-06-14T17:05:41.737943Z", + "updated_at": "2023-06-14T17:05:41.738310Z", + "exercise": 909, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1645, + "created_at": "2023-06-13T02:28:05.085317Z", + "updated_at": "2023-06-13T02:28:05.085790Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Squats.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Squats.mp4", + "created_at": "2023-06-11T22:50:19.167571Z", + "updated_at": "2023-06-11T22:50:19.167577Z", + "name": "Resistance Band Squats", + "description": "Stand with both feet on the center of the band, hip width apart. Hold the band above your shoulders, palms facing straight up. Squat down and back up", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,shoulder,wrist", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Resistance Band", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 80, + "muscles": [ + { + "id": 8872, + "created_at": "2023-06-14T17:05:41.738895Z", + "updated_at": "2023-06-14T17:05:41.739242Z", + "exercise": 80, + "muscle": 2 + }, + { + "id": 8873, + "created_at": "2023-06-14T17:05:41.739833Z", + "updated_at": "2023-06-14T17:05:41.740175Z", + "exercise": 80, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1646, + "created_at": "2023-06-13T02:28:05.086484Z", + "updated_at": "2023-06-13T02:28:05.086918Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Tall_Kneeling_Pallof_Press.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Tall_Kneeling_Pallof_Press.mp4", + "created_at": "2023-06-11T22:50:18.837285Z", + "updated_at": "2023-06-11T22:50:18.837294Z", + "name": "Resistance Band Tall Kneeling Pallof Press", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,knee,shoulder", + "movement_patterns": "core,core - anti-rotation", + "equipment_required": "Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 233, + "muscles": [ + { + "id": 8874, + "created_at": "2023-06-14T17:05:41.740753Z", + "updated_at": "2023-06-14T17:05:41.741332Z", + "exercise": 233, + "muscle": 2 + }, + { + "id": 8875, + "created_at": "2023-06-14T17:05:41.742068Z", + "updated_at": "2023-06-14T17:05:41.742479Z", + "exercise": 233, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1647, + "created_at": "2023-06-13T02:28:05.087517Z", + "updated_at": "2023-06-13T02:28:05.087849Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Tall_Kneeling_Pallof_Press.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Tall_Kneeling_Pallof_Press.mp4", + "created_at": "2023-06-11T22:50:18.905826Z", + "updated_at": "2023-06-11T22:50:18.905833Z", + "name": "Resistance Band Tall Kneeling Pallof Press", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,knee,shoulder", + "movement_patterns": "core,core - anti-rotation", + "equipment_required": "Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 632, + "muscles": [ + { + "id": 8876, + "created_at": "2023-06-14T17:05:41.743153Z", + "updated_at": "2023-06-14T17:05:41.743549Z", + "exercise": 632, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1648, + "created_at": "2023-06-13T02:28:05.088513Z", + "updated_at": "2023-06-13T02:28:05.088949Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Tricep_Extension.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Tricep_Extension.mp4", + "created_at": "2023-06-11T22:50:19.065013Z", + "updated_at": "2023-06-11T22:50:19.065020Z", + "name": "Resistance Band Tricep Extension", + "description": "Stand with one foot slightly in front of the other and place the center of the band under the back foot. Bring the working arm up above the top of your head. Slowly lower the handle behind the back of your head until your elbow is bent to 90 degrees, keeping elbows close to the side of your head. Press hands back up overhead.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms", + "equipment_required": "Resistance Band", + "muscle_groups": "triceps", + "synonyms": null + }, + { + "id": 633, + "muscles": [ + { + "id": 8877, + "created_at": "2023-06-14T17:05:41.744158Z", + "updated_at": "2023-06-14T17:05:41.744525Z", + "exercise": 633, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1649, + "created_at": "2023-06-13T02:28:05.089722Z", + "updated_at": "2023-06-13T02:28:05.090232Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Tricep_Extension.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Tricep_Extension.mp4", + "created_at": "2023-06-11T22:50:19.065389Z", + "updated_at": "2023-06-11T22:50:19.065395Z", + "name": "Resistance Band Tricep Extension", + "description": "Stand with one foot slightly in front of the other and place the center of the band under the back foot. Bring the working arm up above the top of your head. Slowly lower the handle behind the back of your head until your elbow is bent to 90 degrees, keeping elbows close to the side of your head. Press hands back up overhead.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "arms", + "equipment_required": "Resistance Band", + "muscle_groups": "triceps", + "synonyms": null + }, + { + "id": 636, + "muscles": [ + { + "id": 8878, + "created_at": "2023-06-14T17:05:41.745124Z", + "updated_at": "2023-06-14T17:05:41.745488Z", + "exercise": 636, + "muscle": 9 + }, + { + "id": 8879, + "created_at": "2023-06-14T17:05:41.746085Z", + "updated_at": "2023-06-14T17:05:41.746455Z", + "exercise": 636, + "muscle": 28 + }, + { + "id": 8880, + "created_at": "2023-06-14T17:05:41.747175Z", + "updated_at": "2023-06-14T17:05:41.747736Z", + "exercise": 636, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1650, + "created_at": "2023-06-13T02:28:05.091021Z", + "updated_at": "2023-06-13T02:28:05.091436Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_Upright_Row.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_Upright_Row.mp4", + "created_at": "2023-06-11T22:50:19.066512Z", + "updated_at": "2023-06-11T22:50:19.066519Z", + "name": "Resistance Band Upright Row", + "description": "In a standing position, anchor the resistance band under your feet. Start by gripping the band with your palms facing behind your body. Drive your elbows up towards the ceiling, pulling the band to shoulder height. Return to the starting position by lowering with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - vertical,arms", + "equipment_required": "Resistance Band", + "muscle_groups": "upper back,traps,deltoids", + "synonyms": "" + }, + { + "id": 292, + "muscles": [ + { + "id": 8881, + "created_at": "2023-06-14T17:05:41.748800Z", + "updated_at": "2023-06-14T17:05:41.749352Z", + "exercise": 292, + "muscle": 15 + }, + { + "id": 8882, + "created_at": "2023-06-14T17:05:41.750185Z", + "updated_at": "2023-06-14T17:05:41.750553Z", + "exercise": 292, + "muscle": 9 + }, + { + "id": 8883, + "created_at": "2023-06-14T17:05:41.751152Z", + "updated_at": "2023-06-14T17:05:41.751493Z", + "exercise": 292, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1651, + "created_at": "2023-06-13T02:28:05.092188Z", + "updated_at": "2023-06-13T02:28:05.092653Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band_YTW.m4a", + "video_url": "/media/exercise_videos/Resistance_Band_YTW.mp4", + "created_at": "2023-06-11T22:50:18.930272Z", + "updated_at": "2023-06-11T22:50:18.930279Z", + "name": "Resistance Band YTW", + "description": "Standing tall with good posture and a handle in each hand, Lift your arms into a Y position and imagine squeezing a pencil between your shoulder blades. Lower back down and then repeat in a T with arms out to the sides, and finally a W with bent arms.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper pull", + "equipment_required": "Resistance Band", + "muscle_groups": "rotator cuff,upper back,deltoids", + "synonyms": "" + }, + { + "id": 249, + "muscles": [ + { + "id": 8884, + "created_at": "2023-06-14T17:05:41.752098Z", + "updated_at": "2023-06-14T17:05:41.752524Z", + "exercise": 249, + "muscle": 4 + }, + { + "id": 8885, + "created_at": "2023-06-14T17:05:41.753173Z", + "updated_at": "2023-06-14T17:05:41.753580Z", + "exercise": 249, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1652, + "created_at": "2023-06-13T02:28:05.093391Z", + "updated_at": "2023-06-13T02:28:05.093847Z", + "category": null, + "name": null + }, + { + "id": 1653, + "created_at": "2023-06-13T02:28:05.094574Z", + "updated_at": "2023-06-13T02:28:05.094993Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band-Held_Rear_Foot_Elevated_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Resistance_Band-Held_Rear_Foot_Elevated_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:18.912690Z", + "updated_at": "2023-06-11T22:50:18.912697Z", + "name": "Resistance Band-Held Rear Foot Elevated Split Squat", + "description": "Rest your right foot onto a box or bench, holding the end of a resistance band in each hand, and your left foot standing on the band. Lower down under control until your right knee is about to touch the ground. Push your left foot into the ground to stand back up", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Resistance Band,Box", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 265, + "muscles": [ + { + "id": 8886, + "created_at": "2023-06-14T17:05:41.754235Z", + "updated_at": "2023-06-14T17:05:41.754589Z", + "exercise": 265, + "muscle": 4 + }, + { + "id": 8887, + "created_at": "2023-06-14T17:05:41.755174Z", + "updated_at": "2023-06-14T17:05:41.755540Z", + "exercise": 265, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1654, + "created_at": "2023-06-13T02:28:05.095669Z", + "updated_at": "2023-06-13T02:28:05.096090Z", + "category": null, + "name": null + }, + { + "id": 1655, + "created_at": "2023-06-13T02:28:05.096738Z", + "updated_at": "2023-06-13T02:28:05.097128Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Resistance_Band-Held_Rear_Foot_Elevated_Split_Squat.m4a", + "video_url": "/media/exercise_videos/Resistance_Band-Held_Rear_Foot_Elevated_Split_Squat.mp4", + "created_at": "2023-06-11T22:50:18.919281Z", + "updated_at": "2023-06-11T22:50:18.919288Z", + "name": "Resistance Band-Held Rear Foot Elevated Split Squat", + "description": "Rest your right foot onto a box or bench, holding the end of a resistance band in each hand, and your left foot standing on the band. Lower down under control until your right knee is about to touch the ground. Push your left foot into the ground to stand back up", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Resistance Band,Box", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 803, + "muscles": [ + { + "id": 8888, + "created_at": "2023-06-14T17:05:41.756203Z", + "updated_at": "2023-06-14T17:05:41.756592Z", + "exercise": 803, + "muscle": 5 + }, + { + "id": 8889, + "created_at": "2023-06-14T17:05:41.757379Z", + "updated_at": "2023-06-14T17:05:41.757863Z", + "exercise": 803, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1656, + "created_at": "2023-06-13T02:28:05.098052Z", + "updated_at": "2023-06-13T02:28:05.098504Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Reverse_Alternating_Dumbbell_Lunges.m4a", + "video_url": "/media/exercise_videos/Reverse_Alternating_Dumbbell_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.129708Z", + "updated_at": "2023-06-11T22:50:19.129715Z", + "name": "Reverse Alternating Dumbbell Lunges", + "description": "With dumbbells at your sides in a standing position, step one leg back and drop that knee just above the ground. In one strong motion press back up to a standing position.", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,elbow,shoulder,wrist", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Dumbbell", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 918, + "muscles": [ + { + "id": 8890, + "created_at": "2023-06-14T17:05:41.758640Z", + "updated_at": "2023-06-14T17:05:41.759056Z", + "exercise": 918, + "muscle": 5 + }, + { + "id": 8891, + "created_at": "2023-06-14T17:05:41.759746Z", + "updated_at": "2023-06-14T17:05:41.760133Z", + "exercise": 918, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1657, + "created_at": "2023-06-13T02:28:05.099117Z", + "updated_at": "2023-06-13T02:28:05.099584Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Reverse_Alternating_Goblet_Lunges.m4a", + "video_url": "/media/exercise_videos/Reverse_Alternating_Goblet_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.170754Z", + "updated_at": "2023-06-11T22:50:19.170761Z", + "name": "Reverse Alternating Goblet Lunges", + "description": "Hold a single dumbbell or kettlebell at your chest, take a big step back and drop your back knee an inch from the ground. 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Reach the weight just outside your left knee. In one motion, rotate and pull the weight into your chest, then turn and press the weight out. 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Reach the weight just outside your right knee. In one motion, rotate, pull the weight into your chest, turn and press the weight out above your shoulders. 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Stack your feet together and bridge up off of the ground. While holding strong with your body in a straight line, rotate and wrap your right arm underneath your body. Reach back up to the ceiling", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,shoulder,elbow", + "movement_patterns": "core,core - rotational", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 1112, + "muscles": [ + { + "id": 8946, + "created_at": "2023-06-14T17:05:41.824040Z", + "updated_at": "2023-06-14T17:05:41.824698Z", + "exercise": 1112, + "muscle": 2 + }, + { + "id": 8947, + "created_at": "2023-06-14T17:05:41.825430Z", + "updated_at": "2023-06-14T17:05:41.825842Z", + "exercise": 1112, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1672, + "created_at": "2023-06-13T02:28:05.117254Z", + "updated_at": "2023-06-13T02:28:05.117668Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Rotational_Side_Plank.m4a", + "video_url": "/media/exercise_videos/Rotational_Side_Plank.mp4", + "created_at": "2023-06-11T22:50:19.240185Z", + "updated_at": "2023-06-11T22:50:19.240191Z", + "name": "Rotational Side Plank", + "description": "Position your right elbow beneath your right shoulder. Stack your feet together and bridge up off of the ground. While holding strong with your body in a straight line, rotate and wrap your left arm underneath your body. Reach back up to the ceiling", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,shoulder,elbow", + "movement_patterns": "core,core - rotational", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 732, + "muscles": [ + { + "id": 8948, + "created_at": "2023-06-14T17:05:41.826526Z", + "updated_at": "2023-06-14T17:05:41.826888Z", + "exercise": 732, + "muscle": 9 + }, + { + "id": 8949, + "created_at": "2023-06-14T17:05:41.827486Z", + "updated_at": "2023-06-14T17:05:41.827851Z", + "exercise": 732, + "muscle": 10 + }, + { + "id": 8950, + "created_at": "2023-06-14T17:05:41.828518Z", + "updated_at": "2023-06-14T17:05:41.828960Z", + "exercise": 732, + "muscle": 19 + }, + { + "id": 8951, + "created_at": "2023-06-14T17:05:41.829806Z", + "updated_at": "2023-06-14T17:05:41.830164Z", + "exercise": 732, + "muscle": 5 + }, + { + "id": 8952, + "created_at": "2023-06-14T17:05:41.830769Z", + "updated_at": "2023-06-14T17:05:41.831268Z", + "exercise": 732, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 1673, + "created_at": "2023-06-13T02:28:05.118342Z", + "updated_at": "2023-06-13T02:28:05.118701Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Rowing.m4a", + "video_url": "/media/exercise_videos/Rowing.mp4", + "created_at": "2023-06-11T22:50:19.103907Z", + "updated_at": "2023-06-11T22:50:19.103914Z", + "name": "Rowing", + "description": "Sit up tall with good posture, drive back using your legs, and finish the pull with your arms. Reach back out with your arms and slide back to the front, keeping your heels on the pad the entire time.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,thoracic spine,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "cardio/locomotion,upper pull,upper pull - horizonal", + "equipment_required": "Rower", + "muscle_groups": "upper back,lats,lower back,quads,biceps", + "synonyms": null + }, + { + "id": 624, + "muscles": [ + { + "id": 8953, + "created_at": "2023-06-14T17:05:41.831914Z", + "updated_at": "2023-06-14T17:05:41.832386Z", + "exercise": 624, + "muscle": 22 + }, + { + "id": 8954, + "created_at": "2023-06-14T17:05:41.833095Z", + "updated_at": "2023-06-14T17:05:41.833509Z", + "exercise": 624, + "muscle": 16 + }, + { + "id": 8955, + "created_at": "2023-06-14T17:05:41.834285Z", + "updated_at": "2023-06-14T17:05:41.834845Z", + "exercise": 624, + "muscle": 6 + }, + { + "id": 8956, + "created_at": "2023-06-14T17:05:41.835708Z", + "updated_at": "2023-06-14T17:05:41.836167Z", + "exercise": 624, + "muscle": 4 + }, + { + "id": 8957, + "created_at": "2023-06-14T17:05:41.836870Z", + "updated_at": "2023-06-14T17:05:41.837491Z", + "exercise": 624, + "muscle": 5 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Run.m4a", + "video_url": "/media/exercise_videos/Run.mp4", + "created_at": "2023-06-11T22:50:19.061838Z", + "updated_at": "2023-06-11T22:50:19.061845Z", + "name": "Run", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": true, + "is_alternating": false, + "is_weight": false, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,knee,hip,shoulder", + "movement_patterns": "cardio/locomotion", + "equipment_required": "", + "muscle_groups": "calves,hip flexor,hamstrings,glutes,quads", + "synonyms": null + }, + { + "id": 581, + "muscles": [ + { + "id": 8958, + "created_at": "2023-06-14T17:05:41.838183Z", + "updated_at": "2023-06-14T17:05:41.838551Z", + "exercise": 581, + "muscle": 22 + }, + { + "id": 8959, + "created_at": "2023-06-14T17:05:41.839168Z", + "updated_at": "2023-06-14T17:05:41.839659Z", + "exercise": 581, + "muscle": 16 + }, + { + "id": 8960, + "created_at": "2023-06-14T17:05:41.840328Z", + "updated_at": "2023-06-14T17:05:41.840869Z", + "exercise": 581, + "muscle": 4 + }, + { + "id": 8961, + "created_at": "2023-06-14T17:05:41.841618Z", + "updated_at": "2023-06-14T17:05:41.842056Z", + "exercise": 581, + "muscle": 5 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Run_in_Place.m4a", + "video_url": "/media/exercise_videos/Run_in_Place.mp4", + "created_at": "2023-06-11T22:50:19.044879Z", + "updated_at": "2023-06-11T22:50:19.044886Z", + "name": "Run in Place", + "description": "Drive your arms, stay on the balls of your feet. Knees to belt buckle height.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,knee,hip", + "movement_patterns": "cardio/locomotion", + "equipment_required": "", + "muscle_groups": "calves,hip flexor,glutes,quads", + "synonyms": "" + }, + { + "id": 759, + "muscles": [ + { + "id": 8962, + "created_at": "2023-06-14T17:05:41.842743Z", + "updated_at": "2023-06-14T17:05:41.843172Z", + "exercise": 759, + "muscle": 6 + }, + { + "id": 8963, + "created_at": "2023-06-14T17:05:41.843768Z", + "updated_at": "2023-06-14T17:05:41.844217Z", + "exercise": 759, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Runner_Touches.m4a", + "video_url": "/media/exercise_videos/Runner_Touches.mp4", + "created_at": "2023-06-11T22:50:19.113698Z", + "updated_at": "2023-06-11T22:50:19.113705Z", + "name": "Runner Touches", + "description": "Stand on your left leg,, with your right knee and toe up.. Hinge your left hip back,, while reaching your right hand and foot,, to extend as long as you can.. Pull your hip forward to stand..", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "balance,lower pull - hip hinge", + "equipment_required": "", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 760, + "muscles": [ + { + "id": 8964, + "created_at": "2023-06-14T17:05:41.844854Z", + "updated_at": "2023-06-14T17:05:41.845334Z", + "exercise": 760, + "muscle": 6 + }, + { + "id": 8965, + "created_at": "2023-06-14T17:05:41.845953Z", + "updated_at": "2023-06-14T17:05:41.846354Z", + "exercise": 760, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Runner_Touches.m4a", + "video_url": "/media/exercise_videos/Runner_Touches.mp4", + "created_at": "2023-06-11T22:50:19.114053Z", + "updated_at": "2023-06-11T22:50:19.114060Z", + "name": "Runner Touches", + "description": "Stand on your right leg,, with your left knee and toe up.. Hinge your right hip back,, while reaching your left hand and foot,, to extend as long as you can.. Pull your hip forward to stand..", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "balance,lower pull - hip hinge", + "equipment_required": "", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 582, + "muscles": [ + { + "id": 8966, + "created_at": "2023-06-14T17:05:41.846988Z", + "updated_at": "2023-06-14T17:05:41.847533Z", + "exercise": 582, + "muscle": 20 + }, + { + "id": 8967, + "created_at": "2023-06-14T17:05:41.848771Z", + "updated_at": "2023-06-14T17:05:41.849501Z", + "exercise": 582, + "muscle": 15 + } + ], + "equipment": [ + { + "id": 1674, + "created_at": "2023-06-13T02:28:05.119291Z", + "updated_at": "2023-06-13T02:28:05.119635Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Scap_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Scap_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.045264Z", + "updated_at": "2023-06-11T22:50:19.045271Z", + "name": "Scap Push-Ups", + "description": "In a pushup position with arms straight, squeeze your shoulder blades together and hold for 1 second. Next, push all the way out, pressing your chest away from the ground. 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Press it above your head, rotating your hand so you finish with fingers face forward and your bicep is next to your ear. 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Press the handles away and lower back with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "machine,upper push - horizontal,upper push", + "equipment_required": "Seated Chest Press Machine", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 62, + "muscles": [], + "equipment": [], + "audio_url": "/media/exercise_audio/Seated_Deep_Breathing.m4a", + "video_url": "/media/exercise_videos/Seated_Deep_Breathing.mp4", + "created_at": "2023-06-11T22:50:18.827623Z", + "updated_at": "2023-06-11T22:50:18.827633Z", + "name": "Seated Deep Breathing", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "", + "movement_patterns": "", + "equipment_required": "", + "muscle_groups": "", + "synonyms": "" + }, + { + "id": 328, + "muscles": [ + { + "id": 8977, + "created_at": "2023-06-14T17:05:41.859735Z", + "updated_at": "2023-06-14T17:05:41.860138Z", + "exercise": 328, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1686, + "created_at": "2023-06-13T02:28:05.131431Z", + "updated_at": "2023-06-13T02:28:05.131890Z", + "category": null, + "name": null + }, + { + "id": 1687, + "created_at": "2023-06-13T02:28:05.132633Z", + "updated_at": "2023-06-13T02:28:05.133013Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Seated_Dumbbell_Overhead_Press.m4a", + "video_url": "/media/exercise_videos/Seated_Dumbbell_Overhead_Press.mp4", + "created_at": "2023-06-11T22:50:18.944787Z", + "updated_at": "2023-06-11T22:50:18.944794Z", + "name": "Seated Dumbbell Overhead Press", + "description": "Sit on a bench with dumbbells resting in front of your shoulders. 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Grasp the support handles and drive your feet towards your glutes. Raise back up with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee", + "movement_patterns": "machine,lower pull", + "equipment_required": "Leg Curl Seated Machine", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 174, + "muscles": [ + { + "id": 8984, + "created_at": "2023-06-14T17:05:41.867520Z", + "updated_at": "2023-06-14T17:05:41.867889Z", + "exercise": 174, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1690, + "created_at": "2023-06-13T02:28:05.135637Z", + "updated_at": "2023-06-13T02:28:05.136041Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Seated_Shoulder_Press.m4a", + "video_url": "/media/exercise_videos/Seated_Shoulder_Press.mp4", + "created_at": "2023-06-11T22:50:18.880438Z", + "updated_at": "2023-06-11T22:50:18.880445Z", + "name": "Seated Shoulder Press", + "description": "Sit with your back pressed firmly in to the back rest. The handles should be shoulder height. Press the handles up while maintaining good posture. Lower back with control.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist,elbow,shoulder", + "movement_patterns": "machine,upper push - vertical,upper push", + "equipment_required": "Seated Shoulder Press Machine", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 51, + "muscles": [ + { + "id": 8985, + "created_at": "2023-06-14T17:05:41.868512Z", + "updated_at": "2023-06-14T17:05:41.868865Z", + "exercise": 51, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1691, + "created_at": "2023-06-13T02:28:05.136619Z", + "updated_at": "2023-06-13T02:28:05.136967Z", + "category": null, + "name": null + }, + { + "id": 1692, + "created_at": "2023-06-13T02:28:05.137566Z", + "updated_at": "2023-06-13T02:28:05.137909Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Seated_Single-Arm_Dumbbell_Overhead_Press.m4a", + "video_url": "/media/exercise_videos/Seated_Single-Arm_Dumbbell_Overhead_Press.mp4", + "created_at": "2023-06-11T22:50:18.821287Z", + "updated_at": "2023-06-11T22:50:18.821297Z", + "name": "Seated Single-Arm Dumbbell Overhead Press", + "description": "Sit on a bench with a dumbbell in your left hand, resting in front of your shoulder. Keeping your core tight, press the dumbbells towards the ceiling, rotating your hand so you finish with fingers facing forward and your bicep next to your ear. 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Keeping your core tight, press the dumbbells towards the ceiling, rotating your hand so you finish with fingers facing forward and your bicep next to your ear. 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Place your left arm by your side, and have your elbow bent at 90 degrees, with a weight in hand. 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Gently press your left knee to the ground with your right hand. 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With control, return to the starting position.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,shoulder,elbow,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Barbell", + "muscle_groups": "lats,middle back", + "synonyms": "" + }, + { + "id": 165, + "muscles": [ + { + "id": 9200, + "created_at": "2023-06-14T17:05:42.128125Z", + "updated_at": "2023-06-14T17:05:42.128477Z", + "exercise": 165, + "muscle": 10 + }, + { + "id": 9201, + "created_at": "2023-06-14T17:05:42.129150Z", + "updated_at": "2023-06-14T17:05:42.129540Z", + "exercise": 165, + "muscle": 13 + }, + { + "id": 9202, + "created_at": "2023-06-14T17:05:42.130132Z", + "updated_at": "2023-06-14T17:05:42.130490Z", + "exercise": 165, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1786, + "created_at": "2023-06-13T02:28:05.245925Z", + "updated_at": "2023-06-13T02:28:05.246313Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Arm_Lat_Pulldown.m4a", + "video_url": "/media/exercise_videos/Single-Arm_Lat_Pulldown.mp4", + "created_at": "2023-06-11T22:50:18.876475Z", + "updated_at": "2023-06-11T22:50:18.876493Z", + "name": "Single-Arm Lat Pulldown", + "description": "", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Cable Resistance Machine", + "muscle_groups": "lats,middle back,upper back", + "synonyms": "" + }, + { + "id": 326, + "muscles": [ + { + "id": 9203, + "created_at": "2023-06-14T17:05:42.131198Z", + "updated_at": "2023-06-14T17:05:42.131665Z", + "exercise": 326, + "muscle": 10 + }, + { + "id": 9204, + "created_at": "2023-06-14T17:05:42.132370Z", + "updated_at": "2023-06-14T17:05:42.132798Z", + "exercise": 326, + "muscle": 13 + }, + { + "id": 9205, + "created_at": "2023-06-14T17:05:42.133533Z", + "updated_at": "2023-06-14T17:05:42.133972Z", + "exercise": 326, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1787, + "created_at": "2023-06-13T02:28:05.247034Z", + "updated_at": "2023-06-13T02:28:05.247440Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Arm_Lat_Pulldown.m4a", + "video_url": "/media/exercise_videos/Single-Arm_Lat_Pulldown.mp4", + "created_at": "2023-06-11T22:50:18.943975Z", + "updated_at": "2023-06-11T22:50:18.943983Z", + "name": "Single-Arm Lat Pulldown", + "description": "", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Cable Resistance Machine", + "muscle_groups": "lats,middle back,upper back", + "synonyms": "" + }, + { + "id": 258, + "muscles": [ + { + "id": 9206, + "created_at": "2023-06-14T17:05:42.134687Z", + "updated_at": "2023-06-14T17:05:42.135141Z", + "exercise": 258, + "muscle": 4 + }, + { + "id": 9207, + "created_at": "2023-06-14T17:05:42.135846Z", + "updated_at": "2023-06-14T17:05:42.136245Z", + "exercise": 258, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1788, + "created_at": "2023-06-13T02:28:05.248423Z", + "updated_at": "2023-06-13T02:28:05.248974Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Arm_Offset_Kettlebell_Front_Squat.m4a", + "video_url": "/media/exercise_videos/Single-Arm_Offset_Kettlebell_Front_Squat.mp4", + "created_at": "2023-06-11T22:50:18.916508Z", + "updated_at": "2023-06-11T22:50:18.916515Z", + "name": "Single-Arm Offset Kettlebell Front Squat", + "description": "Start with your feet just outside of hip width,, and one kettlebell racked at your left shoulder.. 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Raise up on both elbows and feet. Widen your feet for more stability. Maintain perfect posture, engage your abs, and raise your right arm and hold it across your chest. 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Raise up on both elbows and feet. Widen your feet for more stability. \nMaintain perfect posture, engage your abs, and raise your left arm and hold it across your chest. 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Grasp the left handle and pull it down until the handle is just above shoulder height, maintaining good posture. ", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "machine,upper pull - vertical,upper pull", + "equipment_required": "Lat Pull Down Machine", + "muscle_groups": "lats,upper back", + "synonyms": "" + }, + { + "id": 203, + "muscles": [ + { + "id": 9216, + "created_at": "2023-06-14T17:05:42.145458Z", + "updated_at": "2023-06-14T17:05:42.145828Z", + "exercise": 203, + "muscle": 10 + }, + { + "id": 9217, + "created_at": "2023-06-14T17:05:42.146426Z", + "updated_at": "2023-06-14T17:05:42.146781Z", + "exercise": 203, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1793, + "created_at": "2023-06-13T02:28:05.255441Z", + "updated_at": "2023-06-13T02:28:05.256015Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Arm_Plate_Lat_Pull_Down.m4a", + "video_url": "/media/exercise_videos/Single-Arm_Plate_Lat_Pull_Down.mp4", + "created_at": "2023-06-11T22:50:18.893425Z", + "updated_at": "2023-06-11T22:50:18.893432Z", + "name": "Single-Arm Plate Lat Pull Down", + "description": "Sit down so your shins are close to vertical and thighs are firmly pressed in to the pad. Grasp the left handle and pull it down until the handle is just above shoulder height, maintaining good posture. 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Grasp the handle with your left hand, it should be mid-chest high. Press the handle away and bring back with control.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "machine,upper push,upper push - horizontal", + "equipment_required": "Seated Chest Press Machine", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 587, + "muscles": [ + { + "id": 9219, + "created_at": "2023-06-14T17:05:42.149381Z", + "updated_at": "2023-06-14T17:05:42.149961Z", + "exercise": 587, + "muscle": 20 + } + ], + "equipment": [ + { + "id": 1795, + "created_at": "2023-06-13T02:28:05.258518Z", + "updated_at": "2023-06-13T02:28:05.259002Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Arm_Seated_Chest_Press.m4a", + "video_url": "/media/exercise_videos/Single-Arm_Seated_Chest_Press.mp4", + "created_at": "2023-06-11T22:50:19.047299Z", + "updated_at": "2023-06-11T22:50:19.047306Z", + "name": "Single-Arm Seated Chest Press", + "description": "Sit with your back pressed firmly in to the back rest. Grasp the handle with your left hand, it should be mid-chest high. Press the handle away and bring back with control.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "machine,upper push - horizontal,upper push", + "equipment_required": "Seated Chest Press Machine", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 216, + "muscles": [ + { + "id": 9220, + "created_at": "2023-06-14T17:05:42.150826Z", + "updated_at": "2023-06-14T17:05:42.151247Z", + "exercise": 216, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1796, + "created_at": "2023-06-13T02:28:05.259966Z", + "updated_at": "2023-06-13T02:28:05.260462Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Arm_Seated_Shoulder_Press.m4a", + "video_url": "/media/exercise_videos/Single-Arm_Seated_Shoulder_Press.mp4", + "created_at": "2023-06-11T22:50:18.898929Z", + "updated_at": "2023-06-11T22:50:18.898946Z", + "name": "Single-Arm Seated Shoulder Press", + "description": "Sit with your back pressed firmly in to the back rest. The handles should be shoulder height. Press the left handle up while maintaining good posture. 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The handles should be shoulder height. Press the left handle up while maintaining good posture. 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Maintain this position for the prescribed duration with as little movement as possible.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "balance", + "equipment_required": "", + "muscle_groups": "feet", + "synonyms": "" + }, + { + "id": 536, + "muscles": [ + { + "id": 9223, + "created_at": "2023-06-14T17:05:42.154091Z", + "updated_at": "2023-06-14T17:05:42.154486Z", + "exercise": 536, + "muscle": 36 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Single-Leg_Balance.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Balance.mp4", + "created_at": "2023-06-11T22:50:19.027035Z", + "updated_at": "2023-06-11T22:50:19.027041Z", + "name": "Single-Leg Balance", + "description": "With your hands on your hips while maintaining good posture, bring your right knee up in front of your right hip and hold. Maintain this position for the prescribed duration with as little movement as possible.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "balance", + "equipment_required": "", + "muscle_groups": "feet", + "synonyms": "" + }, + { + "id": 770, + "muscles": [ + { + "id": 9224, + "created_at": "2023-06-14T17:05:42.155161Z", + "updated_at": "2023-06-14T17:05:42.155599Z", + "exercise": 770, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1798, + "created_at": "2023-06-13T02:28:05.262608Z", + "updated_at": "2023-06-13T02:28:05.263041Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Bench_Hip_Thrust.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Bench_Hip_Thrust.mp4", + "created_at": "2023-06-11T22:50:19.117656Z", + "updated_at": "2023-06-11T22:50:19.117663Z", + "name": "Single-Leg Bench Hip Thrust", + "description": "Sit on the ground with your shoulder blades on a bench and knees bent.. Lift your right foot,, now drive your left heel into the ground to extend your hip.. Slowly lower without touching the ground..", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Bench", + "muscle_groups": "glutes", + "synonyms": "SL Glute Bridge,SL Hip Bridge,Single Leg Bench Hip Thrust" + }, + { + "id": 771, + "muscles": [ + { + "id": 9225, + "created_at": "2023-06-14T17:05:42.156261Z", + "updated_at": "2023-06-14T17:05:42.156616Z", + "exercise": 771, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1799, + "created_at": "2023-06-13T02:28:05.263773Z", + "updated_at": "2023-06-13T02:28:05.264175Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Bench_Hip_Thrust.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Bench_Hip_Thrust.mp4", + "created_at": "2023-06-11T22:50:19.118015Z", + "updated_at": "2023-06-11T22:50:19.118022Z", + "name": "Single-Leg Bench Hip Thrust", + "description": "Sit on the ground with your shoulder blades on a bench and knees bent.. Lift your left foot,, now drive your right heel into the ground to extend your hip.. Slowly lower without touching the ground..", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Bench", + "muscle_groups": "glutes", + "synonyms": "SL Glute Bridge,SL Hip Bridge,Single Leg Bench Hip Thrust" + }, + { + "id": 1130, + "muscles": [ + { + "id": 9226, + "created_at": "2023-06-14T17:05:42.157230Z", + "updated_at": "2023-06-14T17:05:42.157566Z", + "exercise": 1130, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1800, + "created_at": "2023-06-13T02:28:05.264846Z", + "updated_at": "2023-06-13T02:28:05.265241Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Calf_Raise.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Calf_Raise.mp4", + "created_at": "2023-06-11T22:50:19.246602Z", + "updated_at": "2023-06-11T22:50:19.246608Z", + "name": "Single-Leg Calf Raise", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle", + "movement_patterns": "lower push", + "equipment_required": "Plates", + "muscle_groups": "calves", + "synonyms": "" + }, + { + "id": 1131, + "muscles": [ + { + "id": 9227, + "created_at": "2023-06-14T17:05:42.158222Z", + "updated_at": "2023-06-14T17:05:42.158627Z", + "exercise": 1131, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1801, + "created_at": "2023-06-13T02:28:05.265939Z", + "updated_at": "2023-06-13T02:28:05.266332Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Calf_Raise.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Calf_Raise.mp4", + "created_at": "2023-06-11T22:50:19.246961Z", + "updated_at": "2023-06-11T22:50:19.246967Z", + "name": "Single-Leg Calf Raise", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle", + "movement_patterns": "lower push", + "equipment_required": "Plates", + "muscle_groups": "calves", + "synonyms": "" + }, + { + "id": 960, + "muscles": [ + { + "id": 9228, + "created_at": "2023-06-14T17:05:42.159355Z", + "updated_at": "2023-06-14T17:05:42.159774Z", + "exercise": 960, + "muscle": 13 + }, + { + "id": 9229, + "created_at": "2023-06-14T17:05:42.160454Z", + "updated_at": "2023-06-14T17:05:42.160847Z", + "exercise": 960, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1802, + "created_at": "2023-06-13T02:28:05.267021Z", + "updated_at": "2023-06-13T02:28:05.267420Z", + "category": null, + "name": null + }, + { + "id": 1803, + "created_at": "2023-06-13T02:28:05.268176Z", + "updated_at": "2023-06-13T02:28:05.268601Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Dumbbell_Rows.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Dumbbell_Rows.mp4", + "created_at": "2023-06-11T22:50:19.185687Z", + "updated_at": "2023-06-11T22:50:19.185693Z", + "name": "Single-Leg Dumbbell Rows", + "description": "With a dumbbell on the ground and a bench or box to hold onto for support, stand on your left leg and hinge forward with your torso while keeping your right leg parallel to the ground. 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Pull it up, squeeze, and then lower until your arm is straight.", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,shoulder,elbow,hip,knee", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 961, + "muscles": [ + { + "id": 9230, + "created_at": "2023-06-14T17:05:42.161452Z", + "updated_at": "2023-06-14T17:05:42.161808Z", + "exercise": 961, + "muscle": 13 + }, + { + "id": 9231, + "created_at": "2023-06-14T17:05:42.162405Z", + "updated_at": "2023-06-14T17:05:42.162747Z", + "exercise": 961, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1804, + "created_at": "2023-06-13T02:28:05.269250Z", + "updated_at": "2023-06-13T02:28:05.269627Z", + "category": null, + "name": null + }, + { + "id": 1805, + "created_at": "2023-06-13T02:28:05.270231Z", + "updated_at": "2023-06-13T02:28:05.270588Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Dumbbell_Rows.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Dumbbell_Rows.mp4", + "created_at": "2023-06-11T22:50:19.186045Z", + "updated_at": "2023-06-11T22:50:19.186051Z", + "name": "Single-Leg Dumbbell Rows", + "description": "With a dumbbell on the ground and a bench or box to hold onto for support, stand on your right leg and hinge forward with your torso while keeping your left leg parallel to the ground. Grab the dumbbell with your right hand. Pull it up, squeeze, and then lower until your arm is straight.", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,shoulder,elbow,hip,knee", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Dumbbell,Bench", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 398, + "muscles": [ + { + "id": 9232, + "created_at": "2023-06-14T17:05:42.163332Z", + "updated_at": "2023-06-14T17:05:42.163676Z", + "exercise": 398, + "muscle": 6 + }, + { + "id": 9233, + "created_at": "2023-06-14T17:05:42.164433Z", + "updated_at": "2023-06-14T17:05:42.164910Z", + "exercise": 398, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1806, + "created_at": "2023-06-13T02:28:05.271249Z", + "updated_at": "2023-06-13T02:28:05.271595Z", + "category": null, + "name": null + }, + { + "id": 1807, + "created_at": "2023-06-13T02:28:05.272208Z", + "updated_at": "2023-06-13T02:28:05.272620Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Foot_Elevated_Glute_Bridge.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Foot_Elevated_Glute_Bridge.mp4", + "created_at": "2023-06-11T22:50:18.972661Z", + "updated_at": "2023-06-11T22:50:18.972668Z", + "name": "Single-Leg Foot Elevated Glute Bridge", + "description": "Lay on your back with your left heel elevated and left knee bent and 90 degrees. Drive your left heel down to lift your hips and lower back off the floor. Return to the starting position.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Bench,Box", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 411, + "muscles": [ + { + "id": 9234, + "created_at": "2023-06-14T17:05:42.165502Z", + "updated_at": "2023-06-14T17:05:42.165852Z", + "exercise": 411, + "muscle": 6 + }, + { + "id": 9235, + "created_at": "2023-06-14T17:05:42.166501Z", + "updated_at": "2023-06-14T17:05:42.166907Z", + "exercise": 411, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1808, + "created_at": "2023-06-13T02:28:05.273320Z", + "updated_at": "2023-06-13T02:28:05.273813Z", + "category": null, + "name": null + }, + { + "id": 1809, + "created_at": "2023-06-13T02:28:05.274590Z", + "updated_at": "2023-06-13T02:28:05.275060Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Foot_Elevated_Glute_Bridge.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Foot_Elevated_Glute_Bridge.mp4", + "created_at": "2023-06-11T22:50:18.977852Z", + "updated_at": "2023-06-11T22:50:18.977859Z", + "name": "Single-Leg Foot Elevated Glute Bridge", + "description": "Lay on your back with your left heel elevated and left knee bent and 90 degrees. Drive your left heel down to lift your hips and lower back off the floor. Return to the starting position.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower pull", + "equipment_required": "Bench,Box", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 234, + "muscles": [ + { + "id": 9236, + "created_at": "2023-06-14T17:05:42.167520Z", + "updated_at": "2023-06-14T17:05:42.167858Z", + "exercise": 234, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1810, + "created_at": "2023-06-13T02:28:05.275764Z", + "updated_at": "2023-06-13T02:28:05.276176Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Horizontal_Leg_Press.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Horizontal_Leg_Press.mp4", + "created_at": "2023-06-11T22:50:18.906344Z", + "updated_at": "2023-06-11T22:50:18.906351Z", + "name": "Single-Leg Horizontal Leg Press", + "description": "Sit so your back is resting on the pad. Place your left foot on the plate. Brace your core and bend at the knee and hip, brining your left knee in towards your chest. Push your foot hard in to the plate to straighten your leg again, avoid full lockout.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "machine,lower push,lower push - squat", + "equipment_required": "Horizontal Leg Press Machine", + "muscle_groups": "quads", + "synonyms": "" + }, + { + "id": 236, + "muscles": [ + { + "id": 9237, + "created_at": "2023-06-14T17:05:42.168437Z", + "updated_at": "2023-06-14T17:05:42.168779Z", + "exercise": 236, + "muscle": 5 + }, + { + "id": 9238, + "created_at": "2023-06-14T17:05:42.169364Z", + "updated_at": "2023-06-14T17:05:42.169701Z", + "exercise": 236, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1811, + "created_at": "2023-06-13T02:28:05.276813Z", + "updated_at": "2023-06-13T02:28:05.277182Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Horizontal_Leg_Press.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Horizontal_Leg_Press.mp4", + "created_at": "2023-06-11T22:50:18.907115Z", + "updated_at": "2023-06-11T22:50:18.907121Z", + "name": "Single-Leg Horizontal Leg Press", + "description": "Sit so your back is resting on the pad. Place your left foot on the plate. Brace your core and bend at the knee and hip, brining your left knee in towards your chest. Push your foot hard in to the plate to straighten your leg again, avoid full lockout.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,ankle,knee", + "movement_patterns": "machine,lower push - squat,lower push", + "equipment_required": "Horizontal Leg Press Machine", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 252, + "muscles": [ + { + "id": 9239, + "created_at": "2023-06-14T17:05:42.170293Z", + "updated_at": "2023-06-14T17:05:42.170737Z", + "exercise": 252, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1812, + "created_at": "2023-06-13T02:28:05.277792Z", + "updated_at": "2023-06-13T02:28:05.278153Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Leg_Extension.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Leg_Extension.mp4", + "created_at": "2023-06-11T22:50:18.914070Z", + "updated_at": "2023-06-11T22:50:18.914078Z", + "name": "Single-Leg Leg Extension", + "description": "Sit on the machine so your knees are at 90 degrees and the pad is at the top part of of your shins. Grasp the handles and extend your left knee until your leg is straight. Lower with control.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee", + "movement_patterns": "machine,lower push", + "equipment_required": "Leg Extension Machine", + "muscle_groups": "quads", + "synonyms": "" + }, + { + "id": 614, + "muscles": [ + { + "id": 9240, + "created_at": "2023-06-14T17:05:42.171516Z", + "updated_at": "2023-06-14T17:05:42.171936Z", + "exercise": 614, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1813, + "created_at": "2023-06-13T02:28:05.278747Z", + "updated_at": "2023-06-13T02:28:05.279144Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Single-Leg_Leg_Extension.m4a", + "video_url": "/media/exercise_videos/Single-Leg_Leg_Extension.mp4", + "created_at": "2023-06-11T22:50:19.057875Z", + "updated_at": "2023-06-11T22:50:19.057882Z", + "name": "Single-Leg Leg Extension", + "description": "Sit on the machine so your knees are at 90 degrees and the pad is at the top part of of your shins. 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The roller pad should rest just above your left heel, place your right foot on top of the pad. Grasp the support handles and drive your left foot towards your glute. 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Balancing on your left foot with your knee slightly bent, hinge forward until your upper body reaches close to parallel to the floor. 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Maintaining your balance, catch and repeat.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder,elbow", + "movement_patterns": "core,plyometric,balance", + "equipment_required": "Medicine Ball", + "muscle_groups": "quads,core,glutes,hamstrings,lats", + "synonyms": "" + }, + { + "id": 867, + "muscles": [ + { + "id": 9363, + "created_at": "2023-06-14T17:05:42.312706Z", + "updated_at": "2023-06-14T17:05:42.313065Z", + "exercise": 867, + "muscle": 5 + }, + { + "id": 9364, + "created_at": "2023-06-14T17:05:42.313746Z", + "updated_at": "2023-06-14T17:05:42.318031Z", + "exercise": 867, + "muscle": 4 + }, + { + "id": 9365, + "created_at": "2023-06-14T17:05:42.318712Z", + "updated_at": "2023-06-14T17:05:42.319085Z", + "exercise": 867, + "muscle": 22 + }, + { + "id": 9366, + "created_at": "2023-06-14T17:05:42.319692Z", + "updated_at": "2023-06-14T17:05:42.320031Z", + "exercise": 867, + "muscle": 16 + }, + { + "id": 9367, + "created_at": "2023-06-14T17:05:42.320676Z", + "updated_at": "2023-06-14T17:05:42.321076Z", + "exercise": 867, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Sprint.m4a", + "video_url": "/media/exercise_videos/Sprint.mp4", + "created_at": "2023-06-11T22:50:19.152655Z", + "updated_at": "2023-06-11T22:50:19.152662Z", + "name": "Sprint", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": true, + "is_alternating": false, + "is_weight": false, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "cardio/locomotion", + "equipment_required": "", + "muscle_groups": "quads,glutes,calves,hip flexor,hamstrings", + "synonyms": "" + }, + { + "id": 790, + "muscles": [ + { + "id": 9368, + "created_at": "2023-06-14T17:05:42.321949Z", + "updated_at": "2023-06-14T17:05:42.322466Z", + "exercise": 790, + "muscle": 3 + }, + { + "id": 9369, + "created_at": "2023-06-14T17:05:42.323207Z", + "updated_at": "2023-06-14T17:05:42.323633Z", + "exercise": 790, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1856, + "created_at": "2023-06-13T02:28:05.326753Z", + "updated_at": "2023-06-13T02:28:05.327125Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Sprinter_Crunch.m4a", + "video_url": "/media/exercise_videos/Sprinter_Crunch.mp4", + "created_at": "2023-06-11T22:50:19.125036Z", + "updated_at": "2023-06-11T22:50:19.125042Z", + "name": "Sprinter Crunch", + "description": "With arms overhead and feet on the floor, crunch up off the floor and bring your elbow and opposite knee together. Unfold and switch sides", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,shoulder,knee,lumbar spine,thoracic spine,elbow", + "movement_patterns": "core,core - rotational", + "equipment_required": "Yoga Mat", + "muscle_groups": "obliques,core", + "synonyms": "" + }, + { + "id": 720, + "muscles": [ + { + "id": 9370, + "created_at": "2023-06-14T17:05:42.324337Z", + "updated_at": "2023-06-14T17:05:42.324876Z", + "exercise": 720, + "muscle": 4 + }, + { + "id": 9371, + "created_at": "2023-06-14T17:05:42.325571Z", + "updated_at": "2023-06-14T17:05:42.326022Z", + "exercise": 720, + "muscle": 5 + }, + { + "id": 9372, + "created_at": "2023-06-14T17:05:42.326746Z", + "updated_at": "2023-06-14T17:05:42.327182Z", + "exercise": 720, + "muscle": 36 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Squat_Jumps.m4a", + "video_url": "/media/exercise_videos/Squat_Jumps.mp4", + "created_at": "2023-06-11T22:50:19.099523Z", + "updated_at": "2023-06-11T22:50:19.099530Z", + "name": "Squat Jumps", + "description": "Jump up and land softly with hips back and knees and feet aligned. Rebound off the ground and spring back into the next jump.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee,shoulder", + "movement_patterns": "plyometric,lower push,lower push - squat", + "equipment_required": "", + "muscle_groups": "glutes,quads,feet", + "synonyms": null + }, + { + "id": 854, + "muscles": [ + { + "id": 9373, + "created_at": "2023-06-14T17:05:42.327920Z", + "updated_at": "2023-06-14T17:05:42.328502Z", + "exercise": 854, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1857, + "created_at": "2023-06-13T02:28:05.327796Z", + "updated_at": "2023-06-13T02:28:05.328291Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_2_Up-1_Down_Leg_Curls.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_2_Up-1_Down_Leg_Curls.mp4", + "created_at": "2023-06-11T22:50:19.147980Z", + "updated_at": "2023-06-11T22:50:19.147986Z", + "name": "Stability Ball 2 Up-1 Down Leg Curls", + "description": "Place your heels on a stability ball. With your palms pressing into the ground, bridge up and curl the ball in with both legs. Pause and lift one leg off the ball. Slowly lower back out with the other leg until your leg is fully extended. Switch legs each rep.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "Stability Ball", + "muscle_groups": "hamstrings", + "synonyms": "Stability Ball 2 Up 1 Down Leg Curls" + }, + { + "id": 417, + "muscles": [ + { + "id": 9374, + "created_at": "2023-06-14T17:05:42.329269Z", + "updated_at": "2023-06-14T17:05:42.329747Z", + "exercise": 417, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1858, + "created_at": "2023-06-13T02:28:05.329003Z", + "updated_at": "2023-06-13T02:28:05.329486Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Crunch.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Crunch.mp4", + "created_at": "2023-06-11T22:50:18.980269Z", + "updated_at": "2023-06-11T22:50:18.980275Z", + "name": "Stability Ball Crunch", + "description": "Lay on top of a stability ball with you feet flat and knee bent. Perform a crunch bringing you shoulders off the stability ball. Return to the start.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,shoulder", + "movement_patterns": "core", + "equipment_required": "Stability Ball", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 934, + "muscles": [ + { + "id": 9375, + "created_at": "2023-06-14T17:05:42.330514Z", + "updated_at": "2023-06-14T17:05:42.330944Z", + "exercise": 934, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1859, + "created_at": "2023-06-13T02:28:05.330188Z", + "updated_at": "2023-06-13T02:28:05.330583Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Hip_Thrust.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Hip_Thrust.mp4", + "created_at": "2023-06-11T22:50:19.176470Z", + "updated_at": "2023-06-11T22:50:19.176476Z", + "name": "Stability Ball Hip Thrust", + "description": "To set up, sit on the ball and walk your feet forward,, until your shoulders are on the ball.. Keep your knees bent,, and drive your heels down to extend your hips.. Slowly lower, then bridge up..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower pull,core", + "equipment_required": "Stability Ball", + "muscle_groups": "glutes", + "synonyms": "" + }, + { + "id": 827, + "muscles": [ + { + "id": 9376, + "created_at": "2023-06-14T17:05:42.331703Z", + "updated_at": "2023-06-14T17:05:42.332196Z", + "exercise": 827, + "muscle": 2 + }, + { + "id": 9377, + "created_at": "2023-06-14T17:05:42.332925Z", + "updated_at": "2023-06-14T17:05:42.333362Z", + "exercise": 827, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1860, + "created_at": "2023-06-13T02:28:05.331233Z", + "updated_at": "2023-06-13T02:28:05.331612Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Knee_Tucks.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Knee_Tucks.mp4", + "created_at": "2023-06-11T22:50:19.138295Z", + "updated_at": "2023-06-11T22:50:19.138302Z", + "name": "Stability Ball Knee Tucks", + "description": "Start in a pushup position,, with your ankles on the top of a stability ball.. Keep your arms straight,, as you bring your knees towards your chest,, and lift your hips.. Extend back and repeat..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,elbow,hip,knee,shoulder,wrist", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Stability Ball", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 914, + "muscles": [ + { + "id": 9378, + "created_at": "2023-06-14T17:05:42.334093Z", + "updated_at": "2023-06-14T17:05:42.334501Z", + "exercise": 914, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1861, + "created_at": "2023-06-13T02:28:05.332273Z", + "updated_at": "2023-06-13T02:28:05.332669Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Kneeling_Rollout.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Kneeling_Rollout.mp4", + "created_at": "2023-06-11T22:50:19.169343Z", + "updated_at": "2023-06-11T22:50:19.169350Z", + "name": "Stability Ball Kneeling Rollout", + "description": "Start by kneeling with your forearms on top of the ball.. Lead with your hips,, and use your forearms to roll the ball forward.. Fall forward only as far as you can keep your body in a straight line..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,hip,knee,shoulder", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Stability Ball", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 935, + "muscles": [ + { + "id": 9379, + "created_at": "2023-06-14T17:05:42.335194Z", + "updated_at": "2023-06-14T17:05:42.335665Z", + "exercise": 935, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1862, + "created_at": "2023-06-13T02:28:05.333482Z", + "updated_at": "2023-06-13T02:28:05.333967Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Leg_Curls.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Leg_Curls.mp4", + "created_at": "2023-06-11T22:50:19.176824Z", + "updated_at": "2023-06-11T22:50:19.176830Z", + "name": "Stability Ball Leg Curls", + "description": "Place your heels on a stability ball. With your palms pressing into the ground, bridge up and curl the ball in. Slowly lower back out until your legs are straight.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "Stability Ball", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 852, + "muscles": [ + { + "id": 9380, + "created_at": "2023-06-14T17:05:42.336506Z", + "updated_at": "2023-06-14T17:05:42.337015Z", + "exercise": 852, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1863, + "created_at": "2023-06-13T02:28:05.334756Z", + "updated_at": "2023-06-13T02:28:05.335161Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Mini_Rollout.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Mini_Rollout.mp4", + "created_at": "2023-06-11T22:50:19.147259Z", + "updated_at": "2023-06-11T22:50:19.147266Z", + "name": "Stability Ball Mini Rollout", + "description": "Start in a low plank position,, with your forearms on top of the ball.. Keep your core tight and body straight,, as you pulse the ball forward and back with your forearms..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,hip,ankle", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Stability Ball", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 564, + "muscles": [ + { + "id": 9381, + "created_at": "2023-06-14T17:05:42.338069Z", + "updated_at": "2023-06-14T17:05:42.338688Z", + "exercise": 564, + "muscle": 2 + }, + { + "id": 9382, + "created_at": "2023-06-14T17:05:42.339466Z", + "updated_at": "2023-06-14T17:05:42.339916Z", + "exercise": 564, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1864, + "created_at": "2023-06-13T02:28:05.335849Z", + "updated_at": "2023-06-13T02:28:05.336253Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Pike.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Pike.mp4", + "created_at": "2023-06-11T22:50:19.038344Z", + "updated_at": "2023-06-11T22:50:19.038351Z", + "name": "Stability Ball Pike", + "description": "Setup with your feet/shins elevated on top of a stability ball and hands in a push-up position. Push your feet into the stability ball to drive your hips up to the sky while keeping everything in line from your hips to you shoulders. Return to the starting position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,ankle,knee,hip,wrist", + "movement_patterns": "core", + "equipment_required": "Stability Ball", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 1075, + "muscles": [ + { + "id": 9383, + "created_at": "2023-06-14T17:05:42.340610Z", + "updated_at": "2023-06-14T17:05:42.341043Z", + "exercise": 1075, + "muscle": 2 + } + ], + "equipment": [ + { + "id": 1865, + "created_at": "2023-06-13T02:28:05.336911Z", + "updated_at": "2023-06-13T02:28:05.337422Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Plank.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Plank.mp4", + "created_at": "2023-06-11T22:50:19.226821Z", + "updated_at": "2023-06-11T22:50:19.226827Z", + "name": "Stability Ball Plank", + "description": "With feet on the ground place both elbows on a stability ball and hold a front plank", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,hip,ankle,elbow", + "movement_patterns": "core,core - anti-extension", + "equipment_required": "Stability Ball", + "muscle_groups": "core", + "synonyms": "" + }, + { + "id": 112, + "muscles": [ + { + "id": 9384, + "created_at": "2023-06-14T17:05:42.341689Z", + "updated_at": "2023-06-14T17:05:42.342059Z", + "exercise": 112, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1866, + "created_at": "2023-06-13T02:28:05.338274Z", + "updated_at": "2023-06-13T02:28:05.338674Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Single-Leg_Curl.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Single-Leg_Curl.mp4", + "created_at": "2023-06-11T22:50:18.853503Z", + "updated_at": "2023-06-11T22:50:18.853511Z", + "name": "Stability Ball Single-Leg Curl", + "description": "Place your left heel on a stability ball while the right leg is in at 90 degrees. With your palms pressing into the ground, bridge up and curl the ball in. Slowly lower back out with the other leg until your leg is fully extended. Do all the reps on one leg and then switch.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle", + "movement_patterns": "lower pull", + "equipment_required": "Stability Ball", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 345, + "muscles": [ + { + "id": 9385, + "created_at": "2023-06-14T17:05:42.342813Z", + "updated_at": "2023-06-14T17:05:42.343318Z", + "exercise": 345, + "muscle": 6 + } + ], + "equipment": [ + { + "id": 1867, + "created_at": "2023-06-13T02:28:05.339311Z", + "updated_at": "2023-06-13T02:28:05.339719Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stability_Ball_Single-Leg_Curl.m4a", + "video_url": "/media/exercise_videos/Stability_Ball_Single-Leg_Curl.mp4", + "created_at": "2023-06-11T22:50:18.951691Z", + "updated_at": "2023-06-11T22:50:18.951698Z", + "name": "Stability Ball Single-Leg Curl", + "description": "Place your right foot on the stability ball. The left leg is in at 90 degrees. With your palms pressing into the ground, bridge up and curl the ball in. Slowly lower back out with the other leg until your leg is fully extended. 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Pull your hips forward to stand..", + "side": "right_leg", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Dumbbell", + "muscle_groups": "hamstrings,glutes,lower back", + "synonyms": "Single Leg Dumbbell Romanian Deadlift,RDL" + }, + { + "id": 190, + "muscles": [ + { + "id": 9394, + "created_at": "2023-06-14T17:05:42.352546Z", + "updated_at": "2023-06-14T17:05:42.352978Z", + "exercise": 190, + "muscle": 6 + }, + { + "id": 9395, + "created_at": "2023-06-14T17:05:42.353579Z", + "updated_at": "2023-06-14T17:05:42.354059Z", + "exercise": 190, + "muscle": 4 + }, + { + "id": 9396, + "created_at": "2023-06-14T17:05:42.354833Z", + "updated_at": "2023-06-14T17:05:42.355285Z", + "exercise": 190, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1871, + "created_at": "2023-06-13T02:28:05.344371Z", + "updated_at": "2023-06-13T02:28:05.344808Z", + "category": null, + "name": null + }, + { + "id": 1872, + "created_at": "2023-06-13T02:28:05.345630Z", + "updated_at": "2023-06-13T02:28:05.346117Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Staggered_Trap_Bar_RDL.m4a", + "video_url": "/media/exercise_videos/Staggered_Trap_Bar_RDL.mp4", + "created_at": "2023-06-11T22:50:18.887975Z", + "updated_at": "2023-06-11T22:50:18.887983Z", + "name": "Staggered Trap Bar RDL", + "description": "", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Trap Bar,Plates", + "muscle_groups": "hamstrings,glutes,lower back", + "synonyms": "" + }, + { + "id": 355, + "muscles": [ + { + "id": 9397, + "created_at": "2023-06-14T17:05:42.355996Z", + "updated_at": "2023-06-14T17:05:42.356406Z", + "exercise": 355, + "muscle": 6 + }, + { + "id": 9398, + "created_at": "2023-06-14T17:05:42.357093Z", + "updated_at": "2023-06-14T17:05:42.357461Z", + "exercise": 355, + "muscle": 4 + }, + { + "id": 9399, + "created_at": "2023-06-14T17:05:42.358099Z", + "updated_at": "2023-06-14T17:05:42.358467Z", + "exercise": 355, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1873, + "created_at": "2023-06-13T02:28:05.346779Z", + "updated_at": "2023-06-13T02:28:05.347149Z", + "category": null, + "name": null + }, + { + "id": 1874, + "created_at": "2023-06-13T02:28:05.347963Z", + "updated_at": "2023-06-13T02:28:05.348532Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Staggered_Trap_Bar_RDL.m4a", + "video_url": "/media/exercise_videos/Staggered_Trap_Bar_RDL.mp4", + "created_at": "2023-06-11T22:50:18.955743Z", + "updated_at": "2023-06-11T22:50:18.955750Z", + "name": "Staggered Trap Bar RDL", + "description": "", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,lumbar spine,hip,knee", + "movement_patterns": "lower pull,lower pull - hip hinge", + "equipment_required": "Trap Bar,Plates", + "muscle_groups": "hamstrings,glutes,lower back", + "synonyms": "" + }, + { + "id": 359, + "muscles": [ + { + "id": 9400, + "created_at": "2023-06-14T17:05:42.359094Z", + "updated_at": "2023-06-14T17:05:42.359492Z", + "exercise": 359, + "muscle": 4 + }, + { + "id": 9401, + "created_at": "2023-06-14T17:05:42.360112Z", + "updated_at": "2023-06-14T17:05:42.360537Z", + "exercise": 359, + "muscle": 22 + }, + { + "id": 9402, + "created_at": "2023-06-14T17:05:42.361225Z", + "updated_at": "2023-06-14T17:05:42.361571Z", + "exercise": 359, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1875, + "created_at": "2023-06-13T02:28:05.349438Z", + "updated_at": "2023-06-13T02:28:05.349860Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stair_Climber.m4a", + "video_url": "/media/exercise_videos/Stair_Climber.mp4", + "created_at": "2023-06-11T22:50:18.957373Z", + "updated_at": "2023-06-11T22:50:18.957380Z", + "name": "Stair Climber", + "description": "Keep your body upright, with your hips centered over your legs. 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This forces your glutes and hamstrings to work, rather than only your calf muscles.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "cardio/locomotion", + "equipment_required": "Stair Climber", + "muscle_groups": "glutes,calves,quads", + "synonyms": "" + }, + { + "id": 853, + "muscles": [ + { + "id": 9403, + "created_at": "2023-06-14T17:05:42.362205Z", + "updated_at": "2023-06-14T17:05:42.362672Z", + "exercise": 853, + "muscle": 22 + }, + { + "id": 9404, + "created_at": "2023-06-14T17:05:42.363379Z", + "updated_at": "2023-06-14T17:05:42.363745Z", + "exercise": 853, + "muscle": 4 + }, + { + "id": 9405, + "created_at": "2023-06-14T17:05:42.364338Z", + "updated_at": "2023-06-14T17:05:42.364691Z", + "exercise": 853, + "muscle": 3 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Stance_Switches.m4a", + "video_url": "/media/exercise_videos/Stance_Switches.mp4", + "created_at": "2023-06-11T22:50:19.147625Z", + "updated_at": "2023-06-11T22:50:19.147632Z", + "name": "Stance Switches", + "description": "Starting in an athletic stance,, twist your hips and feet clockwise while keeping your shoulders square.. Quickly snap back before twisting in the opposite direction.. 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Drive your elbows back,, to bring the handles in to your body.. Pause, and return under control..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "middle back,lats", + "synonyms": "" + }, + { + "id": 1046, + "muscles": [ + { + "id": 9416, + "created_at": "2023-06-14T17:05:42.376647Z", + "updated_at": "2023-06-14T17:05:42.377088Z", + "exercise": 1046, + "muscle": 22 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Calf_Raise.m4a", + "video_url": "/media/exercise_videos/Standing_Calf_Raise.mp4", + "created_at": "2023-06-11T22:50:19.216487Z", + "updated_at": "2023-06-11T22:50:19.216494Z", + "name": "Standing Calf Raise", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle", + "movement_patterns": "lower push", + "equipment_required": "", + "muscle_groups": "calves", + "synonyms": "" + }, + { + "id": 609, + "muscles": [ + { + "id": 9417, + "created_at": "2023-06-14T17:05:42.377708Z", + "updated_at": "2023-06-14T17:05:42.378129Z", + "exercise": 609, + "muscle": 6 + }, + { + "id": 9418, + "created_at": "2023-06-14T17:05:42.378880Z", + "updated_at": "2023-06-14T17:05:42.379299Z", + "exercise": 609, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1878, + "created_at": "2023-06-13T02:28:05.353383Z", + "updated_at": "2023-06-13T02:28:05.353918Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Forward_Fold.m4a", + "video_url": "/media/exercise_videos/Standing_Forward_Fold.mp4", + "created_at": "2023-06-11T22:50:19.055761Z", + "updated_at": "2023-06-11T22:50:19.055768Z", + "name": "Standing Forward Fold", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,ankle,hip,knee", + "movement_patterns": "yoga,mobility,mobility - static", + "equipment_required": "Yoga Mat", + "muscle_groups": "hamstrings,lower back", + "synonyms": null + }, + { + "id": 1055, + "muscles": [ + { + "id": 9419, + "created_at": "2023-06-14T17:05:42.379915Z", + "updated_at": "2023-06-14T17:05:42.380284Z", + "exercise": 1055, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Hamstring_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_Hamstring_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.219679Z", + "updated_at": "2023-06-11T22:50:19.219686Z", + "name": "Standing Hamstring Stretch", + "description": "Start with your feet together,, and reach your left leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a tall torso.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,ankle,hip,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 1056, + "muscles": [ + { + "id": 9420, + "created_at": "2023-06-14T17:05:42.380920Z", + "updated_at": "2023-06-14T17:05:42.381276Z", + "exercise": 1056, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Hamstring_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_Hamstring_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.220032Z", + "updated_at": "2023-06-11T22:50:19.220038Z", + "name": "Standing Hamstring Stretch", + "description": "Start with your feet together,, and reach your right leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a tall torso.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,ankle,hip,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 1057, + "muscles": [ + { + "id": 9421, + "created_at": "2023-06-14T17:05:42.381967Z", + "updated_at": "2023-06-14T17:05:42.382441Z", + "exercise": 1057, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Hamstring_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_Hamstring_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.220391Z", + "updated_at": "2023-06-11T22:50:19.220398Z", + "name": "Standing Hamstring Stretch", + "description": "Start with your feet together,, and reach one leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a tall torso.. Alternate legs and repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,ankle,hip,knee", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hamstrings", + "synonyms": "" + }, + { + "id": 148, + "muscles": [ + { + "id": 9422, + "created_at": "2023-06-14T17:05:42.383049Z", + "updated_at": "2023-06-14T17:05:42.383428Z", + "exercise": 148, + "muscle": 4 + }, + { + "id": 9423, + "created_at": "2023-06-14T17:05:42.384043Z", + "updated_at": "2023-06-14T17:05:42.384412Z", + "exercise": 148, + "muscle": 7 + } + ], + "equipment": [ + { + "id": 1879, + "created_at": "2023-06-13T02:28:05.354766Z", + "updated_at": "2023-06-13T02:28:05.355264Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Miniband_3-Position_Tap.m4a", + "video_url": "/media/exercise_videos/Standing_Miniband_3-Position_Tap.mp4", + "created_at": "2023-06-11T22:50:18.869265Z", + "updated_at": "2023-06-11T22:50:18.869272Z", + "name": "Standing Miniband 3-Position Tap", + "description": "Standing with a mini band above your knees, get into an athletic stance with a slight squat. Then you will tap your left foot to the 11 o'clock position then return to the start, then 9 o'clock, then return to the start, and then 6 o'clock position and return to the start. ", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "balance,lower pull", + "equipment_required": "Miniband", + "muscle_groups": "glutes,hip abductors", + "synonyms": "" + }, + { + "id": 424, + "muscles": [ + { + "id": 9424, + "created_at": "2023-06-14T17:05:42.385104Z", + "updated_at": "2023-06-14T17:05:42.385513Z", + "exercise": 424, + "muscle": 4 + }, + { + "id": 9425, + "created_at": "2023-06-14T17:05:42.386105Z", + "updated_at": "2023-06-14T17:05:42.386534Z", + "exercise": 424, + "muscle": 7 + } + ], + "equipment": [ + { + "id": 1880, + "created_at": "2023-06-13T02:28:05.356008Z", + "updated_at": "2023-06-13T02:28:05.356493Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Miniband_3-Position_Tap.m4a", + "video_url": "/media/exercise_videos/Standing_Miniband_3-Position_Tap.mp4", + "created_at": "2023-06-11T22:50:18.982882Z", + "updated_at": "2023-06-11T22:50:18.982889Z", + "name": "Standing Miniband 3-Position Tap", + "description": "Standing with a mini band above your knees, get into an athletic stance with a slight squat. Then you will tap your left foot to the 11 o'clock position then return to the start, then 9 o'clock, then return to the start, and then 6 o'clock position and return to the start. ", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "knee,hip,ankle", + "movement_patterns": "balance,lower pull", + "equipment_required": "Miniband", + "muscle_groups": "glutes,hip abductors", + "synonyms": "" + }, + { + "id": 749, + "muscles": [ + { + "id": 9426, + "created_at": "2023-06-14T17:05:42.387247Z", + "updated_at": "2023-06-14T17:05:42.387789Z", + "exercise": 749, + "muscle": 8 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Overhead_Tricep_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_Overhead_Tricep_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.110121Z", + "updated_at": "2023-06-11T22:50:19.110128Z", + "name": "Standing Overhead Tricep Stretch", + "description": "Bring your left hand over your head and behind your neck while getting your upper arm as close to your ear as possible. Use your right hand to grasp your left elbow and pull yourself further into the stretch. Hold for the prescribed amount of time.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder,elbow", + "movement_patterns": "mobility,mobility - static", + "equipment_required": "", + "muscle_groups": "triceps", + "synonyms": "" + }, + { + "id": 750, + "muscles": [ + { + "id": 9427, + "created_at": "2023-06-14T17:05:42.388625Z", + "updated_at": "2023-06-14T17:05:42.389139Z", + "exercise": 750, + "muscle": 8 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Overhead_Tricep_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_Overhead_Tricep_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.110480Z", + "updated_at": "2023-06-11T22:50:19.110487Z", + "name": "Standing Overhead Tricep Stretch", + "description": "Bring your left hand over your head and behind your neck while getting your upper arm as close to your ear as possible. Use your right hand to grasp your left elbow and pull yourself further into the stretch. Hold for the prescribed amount of time.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "elbow,shoulder", + "movement_patterns": "mobility,mobility - static", + "equipment_required": "", + "muscle_groups": "triceps", + "synonyms": "" + }, + { + "id": 1117, + "muscles": [ + { + "id": 9428, + "created_at": "2023-06-14T17:05:42.389942Z", + "updated_at": "2023-06-14T17:05:42.390352Z", + "exercise": 1117, + "muscle": 5 + }, + { + "id": 9429, + "created_at": "2023-06-14T17:05:42.390976Z", + "updated_at": "2023-06-14T17:05:42.391462Z", + "exercise": 1117, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Quadriceps_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_Quadriceps_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.241962Z", + "updated_at": "2023-06-11T22:50:19.241969Z", + "name": "Standing Quadriceps Stretch", + "description": "Start with your feet together,, and reach your left hand back to grab your left foot.. Pull your heel into your butt,, and stand tall on your right leg.. You should feel a stretch in your left quadriceps..", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "mobility,mobility - static", + "equipment_required": "", + "muscle_groups": "quads,hip flexor", + "synonyms": null + }, + { + "id": 1118, + "muscles": [ + { + "id": 9430, + "created_at": "2023-06-14T17:05:42.392085Z", + "updated_at": "2023-06-14T17:05:42.392524Z", + "exercise": 1118, + "muscle": 5 + }, + { + "id": 9431, + "created_at": "2023-06-14T17:05:42.393164Z", + "updated_at": "2023-06-14T17:05:42.393525Z", + "exercise": 1118, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_Quadriceps_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_Quadriceps_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.242314Z", + "updated_at": "2023-06-11T22:50:19.242321Z", + "name": "Standing Quadriceps Stretch", + "description": "Start with your feet together,, and reach your right hand back to grab your right foot.. Pull your heel into your butt,, and stand tall on your left leg.. You should feel a stretch in your right quadriceps..", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "mobility,mobility - static", + "equipment_required": "", + "muscle_groups": "quads,hip flexor", + "synonyms": null + }, + { + "id": 1010, + "muscles": [ + { + "id": 9432, + "created_at": "2023-06-14T17:05:42.394126Z", + "updated_at": "2023-06-14T17:05:42.394662Z", + "exercise": 1010, + "muscle": 2 + }, + { + "id": 9433, + "created_at": "2023-06-14T17:05:42.395590Z", + "updated_at": "2023-06-14T17:05:42.396034Z", + "exercise": 1010, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1881, + "created_at": "2023-06-13T02:28:05.357321Z", + "updated_at": "2023-06-13T02:28:05.357834Z", + "category": null, + "name": null + }, + { + "id": 1882, + "created_at": "2023-06-13T02:28:05.358665Z", + "updated_at": "2023-06-13T02:28:05.359215Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Rope_Chop.m4a", + "video_url": "/media/exercise_videos/Standing_Rope_Chop.mp4", + "created_at": "2023-06-11T22:50:19.203547Z", + "updated_at": "2023-06-11T22:50:19.203554Z", + "name": "Standing Rope Chop", + "description": "Start in an athletic stance with your left side facing the cable column.. Keep a tall torso as you sit down,, to pull the rope in and across your body.. Finish with straight arms at your right knee..", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,thoracic spine,elbow,shoulder,wrist,hip", + "movement_patterns": "core,core - rotational", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 1011, + "muscles": [ + { + "id": 9434, + "created_at": "2023-06-14T17:05:42.396706Z", + "updated_at": "2023-06-14T17:05:42.397126Z", + "exercise": 1011, + "muscle": 2 + }, + { + "id": 9435, + "created_at": "2023-06-14T17:05:42.397890Z", + "updated_at": "2023-06-14T17:05:42.398419Z", + "exercise": 1011, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1883, + "created_at": "2023-06-13T02:28:05.360079Z", + "updated_at": "2023-06-13T02:28:05.360515Z", + "category": null, + "name": null + }, + { + "id": 1884, + "created_at": "2023-06-13T02:28:05.361238Z", + "updated_at": "2023-06-13T02:28:05.361742Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Rope_Chop.m4a", + "video_url": "/media/exercise_videos/Standing_Rope_Chop.mp4", + "created_at": "2023-06-11T22:50:19.203901Z", + "updated_at": "2023-06-11T22:50:19.203908Z", + "name": "Standing Rope Chop", + "description": "Start in an athletic stance with your right side facing the cable column.. Keep a tall torso as you sit down,, to pull the rope in and across your body.. Finish with straight arms at your left knee..", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,thoracic spine,elbow,shoulder,wrist,hip", + "movement_patterns": "core,core - rotational", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 608, + "muscles": [ + { + "id": 9436, + "created_at": "2023-06-14T17:05:42.399070Z", + "updated_at": "2023-06-14T17:05:42.399500Z", + "exercise": 608, + "muscle": 2 + }, + { + "id": 9437, + "created_at": "2023-06-14T17:05:42.400168Z", + "updated_at": "2023-06-14T17:05:42.400568Z", + "exercise": 608, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1885, + "created_at": "2023-06-13T02:28:05.362607Z", + "updated_at": "2023-06-13T02:28:05.363116Z", + "category": null, + "name": null + }, + { + "id": 1886, + "created_at": "2023-06-13T02:28:05.364064Z", + "updated_at": "2023-06-13T02:28:05.364596Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Rope_Lift.m4a", + "video_url": "/media/exercise_videos/Standing_Rope_Lift.mp4", + "created_at": "2023-06-11T22:50:19.055386Z", + "updated_at": "2023-06-11T22:50:19.055393Z", + "name": "Standing Rope Lift", + "description": "Start in a squat stance with your right side to the cable column.. Keep a tall torso as you stand up fast,, to pull the rope up and across your body.. Finish with straight arms over your left shoulder..", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,thoracic spine,elbow,shoulder,wrist,hip", + "movement_patterns": "core,core - rotational", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 698, + "muscles": [ + { + "id": 9438, + "created_at": "2023-06-14T17:05:42.401165Z", + "updated_at": "2023-06-14T17:05:42.401531Z", + "exercise": 698, + "muscle": 2 + }, + { + "id": 9439, + "created_at": "2023-06-14T17:05:42.402176Z", + "updated_at": "2023-06-14T17:05:42.402540Z", + "exercise": 698, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1887, + "created_at": "2023-06-13T02:28:05.365500Z", + "updated_at": "2023-06-13T02:28:05.366002Z", + "category": null, + "name": null + }, + { + "id": 1888, + "created_at": "2023-06-13T02:28:05.366848Z", + "updated_at": "2023-06-13T02:28:05.367293Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Rope_Lift.m4a", + "video_url": "/media/exercise_videos/Standing_Rope_Lift.mp4", + "created_at": "2023-06-11T22:50:19.090959Z", + "updated_at": "2023-06-11T22:50:19.090966Z", + "name": "Standing Rope Lift", + "description": "Start in a squat stance with your left side to the cable column.. Keep a tall torso as you stand up fast,, to pull the rope up and across your body.. Finish with straight arms over your right shoulder..", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,thoracic spine,elbow,shoulder,wrist,hip", + "movement_patterns": "core,core - rotational", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 307, + "muscles": [ + { + "id": 9440, + "created_at": "2023-06-14T17:05:42.403224Z", + "updated_at": "2023-06-14T17:05:42.403569Z", + "exercise": 307, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1889, + "created_at": "2023-06-13T02:28:05.368043Z", + "updated_at": "2023-06-13T02:28:05.368641Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Single-Arm_Landmine_Press.m4a", + "video_url": "/media/exercise_videos/Standing_Single-Arm_Landmine_Press.mp4", + "created_at": "2023-06-11T22:50:18.936150Z", + "updated_at": "2023-06-11T22:50:18.936157Z", + "name": "Standing Single-Arm Landmine Press", + "description": "In an athletic stance, hold the end of a barbell in front of your left shoulder with your left hand. Press the barbell up at an angle while allowing your torso to get a slight lean forward. With control, return to the starting position.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 435, + "muscles": [ + { + "id": 9441, + "created_at": "2023-06-14T17:05:42.404309Z", + "updated_at": "2023-06-14T17:05:42.404739Z", + "exercise": 435, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1890, + "created_at": "2023-06-13T02:28:05.369453Z", + "updated_at": "2023-06-13T02:28:05.369958Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Standing_Single-Arm_Landmine_Press.m4a", + "video_url": "/media/exercise_videos/Standing_Single-Arm_Landmine_Press.mp4", + "created_at": "2023-06-11T22:50:18.987354Z", + "updated_at": "2023-06-11T22:50:18.987360Z", + "name": "Standing Single-Arm Landmine Press", + "description": "In an athletic stance, hold the end of a barbell in front of your left shoulder with your left hand. Press the barbell up at an angle while allowing your torso to get a slight lean forward. With control, return to the starting position.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 653, + "muscles": [ + { + "id": 9442, + "created_at": "2023-06-14T17:05:42.405546Z", + "updated_at": "2023-06-14T17:05:42.405945Z", + "exercise": 653, + "muscle": 20 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Standing_T_Chest_Stretch.m4a", + "video_url": "/media/exercise_videos/Standing_T_Chest_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.072955Z", + "updated_at": "2023-06-11T22:50:19.072962Z", + "name": "Standing T Chest Stretch", + "description": "Reach both arms out in front of you with palms up. Stretch them apart into a T position. Hold for two seconds and come back to the center", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 43, + "muscles": [ + { + "id": 9443, + "created_at": "2023-06-14T17:05:42.406742Z", + "updated_at": "2023-06-14T17:05:42.407139Z", + "exercise": 43, + "muscle": 5 + }, + { + "id": 9444, + "created_at": "2023-06-14T17:05:42.407770Z", + "updated_at": "2023-06-14T17:05:42.408141Z", + "exercise": 43, + "muscle": 4 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Static_Jump.m4a", + "video_url": "/media/exercise_videos/Static_Jump.mp4", + "created_at": "2023-06-11T22:50:18.816880Z", + "updated_at": "2023-06-11T22:50:18.816889Z", + "name": "Static Jump", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 160, + "muscles": [ + { + "id": 9445, + "created_at": "2023-06-14T17:05:42.408749Z", + "updated_at": "2023-06-14T17:05:42.409171Z", + "exercise": 160, + "muscle": 5 + }, + { + "id": 9446, + "created_at": "2023-06-14T17:05:42.409846Z", + "updated_at": "2023-06-14T17:05:42.410227Z", + "exercise": 160, + "muscle": 4 + }, + { + "id": 9447, + "created_at": "2023-06-14T17:05:42.410822Z", + "updated_at": "2023-06-14T17:05:42.411171Z", + "exercise": 160, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1891, + "created_at": "2023-06-13T02:28:05.370741Z", + "updated_at": "2023-06-13T02:28:05.371253Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Step-Up_Knee_Drives.m4a", + "video_url": "/media/exercise_videos/Step-Up_Knee_Drives.mp4", + "created_at": "2023-06-11T22:50:18.874059Z", + "updated_at": "2023-06-11T22:50:18.874066Z", + "name": "Step-Up Knee Drives", + "description": "Standing in front of a box,, step up with one foot,, with your weight in your front leg,, drive the box through the ground,, simultaneously sweep the back leg up to reach the hip lock position on the push leg,, bring your toes up and knee up on the drive leg,, reverse the movement and repeat with the opposite leg.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "quads,glutes,hip flexor", + "synonyms": "" + }, + { + "id": 849, + "muscles": [ + { + "id": 9448, + "created_at": "2023-06-14T17:05:42.411790Z", + "updated_at": "2023-06-14T17:05:42.412482Z", + "exercise": 849, + "muscle": 5 + }, + { + "id": 9449, + "created_at": "2023-06-14T17:05:42.413225Z", + "updated_at": "2023-06-14T17:05:42.413721Z", + "exercise": 849, + "muscle": 4 + }, + { + "id": 9450, + "created_at": "2023-06-14T17:05:42.414970Z", + "updated_at": "2023-06-14T17:05:42.415710Z", + "exercise": 849, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1892, + "created_at": "2023-06-13T02:28:05.372097Z", + "updated_at": "2023-06-13T02:28:05.372488Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Step-Up_Knee_Drives.m4a", + "video_url": "/media/exercise_videos/Step-Up_Knee_Drives.mp4", + "created_at": "2023-06-11T22:50:19.146184Z", + "updated_at": "2023-06-11T22:50:19.146190Z", + "name": "Step-Up Knee Drives", + "description": "Drive your left foot into the box,, to stand tall with your right knee and toe up.. Pause at the top before lowering down under control.. Keep your left foot on the box and repeat..", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "quads,glutes,hip flexor", + "synonyms": "Step Up Knee Drives" + }, + { + "id": 851, + "muscles": [ + { + "id": 9451, + "created_at": "2023-06-14T17:05:42.416861Z", + "updated_at": "2023-06-14T17:05:42.417333Z", + "exercise": 851, + "muscle": 5 + }, + { + "id": 9452, + "created_at": "2023-06-14T17:05:42.418155Z", + "updated_at": "2023-06-14T17:05:42.418616Z", + "exercise": 851, + "muscle": 4 + }, + { + "id": 9453, + "created_at": "2023-06-14T17:05:42.419400Z", + "updated_at": "2023-06-14T17:05:42.419881Z", + "exercise": 851, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1893, + "created_at": "2023-06-13T02:28:05.373315Z", + "updated_at": "2023-06-13T02:28:05.373779Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Step-Up_Knee_Drives.m4a", + "video_url": "/media/exercise_videos/Step-Up_Knee_Drives.mp4", + "created_at": "2023-06-11T22:50:19.146898Z", + "updated_at": "2023-06-11T22:50:19.146904Z", + "name": "Step-Up Knee Drives", + "description": "Drive your right foot into the box,, to stand tall with your left knee and toe up.. Pause at the top before lowering down under control.. Keep your right foot on the box and repeat..", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "quads,glutes,hip flexor", + "synonyms": "Step Up Knee Drives" + }, + { + "id": 330, + "muscles": [ + { + "id": 9454, + "created_at": "2023-06-14T17:05:42.420636Z", + "updated_at": "2023-06-14T17:05:42.421082Z", + "exercise": 330, + "muscle": 5 + }, + { + "id": 9455, + "created_at": "2023-06-14T17:05:42.421822Z", + "updated_at": "2023-06-14T17:05:42.422411Z", + "exercise": 330, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1894, + "created_at": "2023-06-13T02:28:05.374572Z", + "updated_at": "2023-06-13T02:28:05.375001Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Step-Up_to_Reverse_Lunge.m4a", + "video_url": "/media/exercise_videos/Step-Up_to_Reverse_Lunge.mp4", + "created_at": "2023-06-11T22:50:18.945664Z", + "updated_at": "2023-06-11T22:50:18.945672Z", + "name": "Step-Up to Reverse Lunge", + "description": "Using mostly your left leg, step up onto a box and stand up tall. Descend the same way you came up; using the left leg. Once off the box, perform a reverse lunge by stepping your left leg back and keeping most of your weight on your right leg. Stand back up and repeat.", + "side": "right_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 555, + "muscles": [ + { + "id": 9456, + "created_at": "2023-06-14T17:05:42.423252Z", + "updated_at": "2023-06-14T17:05:42.423733Z", + "exercise": 555, + "muscle": 5 + }, + { + "id": 9457, + "created_at": "2023-06-14T17:05:42.424446Z", + "updated_at": "2023-06-14T17:05:42.424966Z", + "exercise": 555, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1895, + "created_at": "2023-06-13T02:28:05.375789Z", + "updated_at": "2023-06-13T02:28:05.376299Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Step-Up_to_Reverse_Lunge.m4a", + "video_url": "/media/exercise_videos/Step-Up_to_Reverse_Lunge.mp4", + "created_at": "2023-06-11T22:50:19.034762Z", + "updated_at": "2023-06-11T22:50:19.034769Z", + "name": "Step-Up to Reverse Lunge", + "description": "Using mostly your left leg, step up onto a box and stand up tall. Descend the same way you came up; using the left leg. Once off the box, perform a reverse lunge by stepping your left leg back and keeping most of your weight on your right leg. Stand back up and repeat.", + "side": "left_leg", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "quads,glutes", + "synonyms": "" + }, + { + "id": 1030, + "muscles": [ + { + "id": 9458, + "created_at": "2023-06-14T17:05:42.425739Z", + "updated_at": "2023-06-14T17:05:42.426175Z", + "exercise": 1030, + "muscle": 4 + }, + { + "id": 9459, + "created_at": "2023-06-14T17:05:42.426888Z", + "updated_at": "2023-06-14T17:05:42.427328Z", + "exercise": 1030, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1896, + "created_at": "2023-06-13T02:28:05.377034Z", + "updated_at": "2023-06-13T02:28:05.377485Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stepups.m4a", + "video_url": "/media/exercise_videos/Stepups.mp4", + "created_at": "2023-06-11T22:50:19.210727Z", + "updated_at": "2023-06-11T22:50:19.210734Z", + "name": "Stepups", + "description": "Drive your foot into the box or bench until you reach a full standing position. Sink your hips back and lower under control to the start", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "glutes,quads", + "synonyms": "Step-Ups,Step Ups" + }, + { + "id": 1031, + "muscles": [ + { + "id": 9460, + "created_at": "2023-06-14T17:05:42.428215Z", + "updated_at": "2023-06-14T17:05:42.428664Z", + "exercise": 1031, + "muscle": 4 + }, + { + "id": 9461, + "created_at": "2023-06-14T17:05:42.429509Z", + "updated_at": "2023-06-14T17:05:42.429950Z", + "exercise": 1031, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1897, + "created_at": "2023-06-13T02:28:05.378120Z", + "updated_at": "2023-06-13T02:28:05.378519Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Stepups.m4a", + "video_url": "/media/exercise_videos/Stepups.mp4", + "created_at": "2023-06-11T22:50:19.211082Z", + "updated_at": "2023-06-11T22:50:19.211089Z", + "name": "Stepups", + "description": "Drive your foot into the box or bench until you reach a full standing position. Sink your hips back and lower under control to the start", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,lower push - lunge", + "equipment_required": "Box", + "muscle_groups": "glutes,quads", + "synonyms": "Step-Ups,Step Ups" + }, + { + "id": 823, + "muscles": [ + { + "id": 9462, + "created_at": "2023-06-14T17:05:42.430671Z", + "updated_at": "2023-06-14T17:05:42.431124Z", + "exercise": 823, + "muscle": 10 + } + ], + "equipment": [ + { + "id": 1898, + "created_at": "2023-06-13T02:28:05.379225Z", + "updated_at": "2023-06-13T02:28:05.379662Z", + "category": null, + "name": null + }, + { + "id": 1899, + "created_at": "2023-06-13T02:28:05.380448Z", + "updated_at": "2023-06-13T02:28:05.380887Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Straight_Arm_Pulldown.m4a", + "video_url": "/media/exercise_videos/Straight_Arm_Pulldown.mp4", + "created_at": "2023-06-11T22:50:19.136872Z", + "updated_at": "2023-06-11T22:50:19.136879Z", + "name": "Straight Arm Pulldown", + "description": "Start in an athletic stance,, holding the handles with your arms straight in front of your shoulders.. Stay tall as you pull your arms down,, to finish at your sides.. Pause, and raise under control..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull", + "equipment_required": "Cable Resistance Machine,Resistance Band", + "muscle_groups": "lats", + "synonyms": "" + }, + { + "id": 166, + "muscles": [ + { + "id": 9463, + "created_at": "2023-06-14T17:05:42.431929Z", + "updated_at": "2023-06-14T17:05:42.432339Z", + "exercise": 166, + "muscle": 12 + } + ], + "equipment": [ + { + "id": 1900, + "created_at": "2023-06-13T02:28:05.381621Z", + "updated_at": "2023-06-13T02:28:05.382215Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Straight_Leg_Bicycles.m4a", + "video_url": "/media/exercise_videos/Straight_Leg_Bicycles.mp4", + "created_at": "2023-06-11T22:50:18.877045Z", + "updated_at": "2023-06-11T22:50:18.877055Z", + "name": "Straight Leg Bicycles", + "description": "Start with your hands behind your head, fingers interlocked and legs straight up, bottoms of your feet points towards the ceiling. Slowly lower one leg and turn to the opposite side, repeat with the opposite leg", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "", + "movement_patterns": "Core", + "equipment_required": "Yoga Mat", + "muscle_groups": "Abs", + "synonyms": "" + }, + { + "id": 616, + "muscles": [ + { + "id": 9464, + "created_at": "2023-06-14T17:05:42.433103Z", + "updated_at": "2023-06-14T17:05:42.433573Z", + "exercise": 616, + "muscle": 2 + }, + { + "id": 9465, + "created_at": "2023-06-14T17:05:42.434490Z", + "updated_at": "2023-06-14T17:05:42.434992Z", + "exercise": 616, + "muscle": 16 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Straight_Leg_Crunch.m4a", + "video_url": "/media/exercise_videos/Straight_Leg_Crunch.mp4", + "created_at": "2023-06-11T22:50:19.058665Z", + "updated_at": "2023-06-11T22:50:19.058672Z", + "name": "Straight Leg Crunch", + "description": "Laying on your back with your legs straight, raise your legs up to the sky. Keeping you legs up and straight, perform a crunch while reaching up to your toes and pulling your shoulder blades off the ground. Slowly return to the starting position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,lumbar spine,hip,shoulder", + "movement_patterns": "core", + "equipment_required": "", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 947, + "muscles": [ + { + "id": 9466, + "created_at": "2023-06-14T17:05:42.435812Z", + "updated_at": "2023-06-14T17:05:42.436242Z", + "exercise": 947, + "muscle": 2 + }, + { + "id": 9467, + "created_at": "2023-06-14T17:05:42.436970Z", + "updated_at": "2023-06-14T17:05:42.437450Z", + "exercise": 947, + "muscle": 16 + } + ], + "equipment": [ + { + "id": 1901, + "created_at": "2023-06-13T02:28:05.383134Z", + "updated_at": "2023-06-13T02:28:05.383610Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Straight_Leg_Sit_Up.m4a", + "video_url": "/media/exercise_videos/Straight_Leg_Sit_Up.mp4", + "created_at": "2023-06-11T22:50:19.181082Z", + "updated_at": "2023-06-11T22:50:19.181089Z", + "name": "Straight Leg Sit Up", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "lumbar spine,hip", + "movement_patterns": "core", + "equipment_required": "Yoga Mat", + "muscle_groups": "core,hip flexor", + "synonyms": "" + }, + { + "id": 937, + "muscles": [ + { + "id": 9468, + "created_at": "2023-06-14T17:05:42.438323Z", + "updated_at": "2023-06-14T17:05:42.438867Z", + "exercise": 937, + "muscle": 22 + }, + { + "id": 9469, + "created_at": "2023-06-14T17:05:42.439700Z", + "updated_at": "2023-06-14T17:05:42.440207Z", + "exercise": 937, + "muscle": 27 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Sumo_Squat_Hold.m4a", + "video_url": "/media/exercise_videos/Sumo_Squat_Hold.mp4", + "created_at": "2023-06-11T22:50:19.177534Z", + "updated_at": "2023-06-11T22:50:19.177541Z", + "name": "Sumo Squat Hold", + "description": "Start with your feet out wide,, and toes pointing away from each other.. Squat down and hold,, with your chest up.. Rock side to side from this position,, to feel a stretch inside your thighs..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "ankle,hip,knee", + "movement_patterns": "lower push,mobility,lower push - squat", + "equipment_required": "", + "muscle_groups": "calves,hip adductors", + "synonyms": "" + }, + { + "id": 280, + "muscles": [ + { + "id": 9470, + "created_at": "2023-06-14T17:05:42.441128Z", + "updated_at": "2023-06-14T17:05:42.441629Z", + "exercise": 280, + "muscle": 10 + }, + { + "id": 9471, + "created_at": "2023-06-14T17:05:42.442424Z", + "updated_at": "2023-06-14T17:05:42.442888Z", + "exercise": 280, + "muscle": 9 + }, + { + "id": 9472, + "created_at": "2023-06-14T17:05:42.443698Z", + "updated_at": "2023-06-14T17:05:42.444112Z", + "exercise": 280, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 1902, + "created_at": "2023-06-13T02:28:05.384336Z", + "updated_at": "2023-06-13T02:28:05.384729Z", + "category": null, + "name": null + }, + { + "id": 1903, + "created_at": "2023-06-13T02:28:05.385420Z", + "updated_at": "2023-06-13T02:28:05.385796Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Supinated_Barbell_Row.m4a", + "video_url": "/media/exercise_videos/Supinated_Barbell_Row.mp4", + "created_at": "2023-06-11T22:50:18.925481Z", + "updated_at": "2023-06-11T22:50:18.925488Z", + "name": "Supinated Barbell Row", + "description": "Gripping the bar just outside your thighs with and underhand grip, set up in a bent over position with you back flat. Row the barbell towards the bottom of your torso. Slowly lower to the starting position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder,lumbar spine,hip", + "movement_patterns": "upper pull - horizonal,upper pull", + "equipment_required": "Barbell,Plates", + "muscle_groups": "lats,upper back,biceps", + "synonyms": "" + }, + { + "id": 387, + "muscles": [ + { + "id": 9473, + "created_at": "2023-06-14T17:05:42.444808Z", + "updated_at": "2023-06-14T17:05:42.445220Z", + "exercise": 387, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1904, + "created_at": "2023-06-13T02:28:05.386422Z", + "updated_at": "2023-06-13T02:28:05.386813Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Supinated_Dumbbell_Wrist_Curl.m4a", + "video_url": "/media/exercise_videos/Supinated_Dumbbell_Wrist_Curl.mp4", + "created_at": "2023-06-11T22:50:18.968391Z", + "updated_at": "2023-06-11T22:50:18.968398Z", + "name": "Supinated Dumbbell Wrist Curl", + "description": "Seated with your elbow at a right angle on a table, your left hand off of the edge. palm is toward the sky. curl your palm toward your wrist ", + "side": "right_arm", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "forearms", + "synonyms": "" + }, + { + "id": 391, + "muscles": [ + { + "id": 9474, + "created_at": "2023-06-14T17:05:42.446099Z", + "updated_at": "2023-06-14T17:05:42.446660Z", + "exercise": 391, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1905, + "created_at": "2023-06-13T02:28:05.387546Z", + "updated_at": "2023-06-13T02:28:05.388095Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Supinated_Dumbbell_Wrist_Curl.m4a", + "video_url": "/media/exercise_videos/Supinated_Dumbbell_Wrist_Curl.mp4", + "created_at": "2023-06-11T22:50:18.969946Z", + "updated_at": "2023-06-11T22:50:18.969953Z", + "name": "Supinated Dumbbell Wrist Curl", + "description": "Seated with your elbow at a right angle on a table, your left hand off of the edge. palm is toward the sky. curl your palm toward your wrist ", + "side": "left_arm", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "wrist", + "movement_patterns": "arms", + "equipment_required": "Dumbbell", + "muscle_groups": "forearms", + "synonyms": "" + }, + { + "id": 395, + "muscles": [ + { + "id": 9475, + "created_at": "2023-06-14T17:05:42.447563Z", + "updated_at": "2023-06-14T17:05:42.448099Z", + "exercise": 395, + "muscle": 10 + }, + { + "id": 9476, + "created_at": "2023-06-14T17:05:42.448795Z", + "updated_at": "2023-06-14T17:05:42.449226Z", + "exercise": 395, + "muscle": 14 + } + ], + "equipment": [ + { + "id": 1906, + "created_at": "2023-06-13T02:28:05.388704Z", + "updated_at": "2023-06-13T02:28:05.389055Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Supinated_Inverted_Row.m4a", + "video_url": "/media/exercise_videos/Supinated_Inverted_Row.mp4", + "created_at": "2023-06-11T22:50:18.971456Z", + "updated_at": "2023-06-11T22:50:18.971463Z", + "name": "Supinated Inverted Row", + "description": "Lay underneath a barbell and grip the bar about shoulder width apart with an underhand grip. Keeping everything in line from your shoulders to your feet, pull your chest to the bar. Slowly lower and repeat.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,hip", + "movement_patterns": "upper pull", + "equipment_required": "Barbell", + "muscle_groups": "lats,biceps", + "synonyms": "" + }, + { + "id": 533, + "muscles": [ + { + "id": 9477, + "created_at": "2023-06-14T17:05:42.449874Z", + "updated_at": "2023-06-14T17:05:42.450434Z", + "exercise": 533, + "muscle": 20 + }, + { + "id": 9478, + "created_at": "2023-06-14T17:05:42.451176Z", + "updated_at": "2023-06-14T17:05:42.451622Z", + "exercise": 533, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1907, + "created_at": "2023-06-13T02:28:05.389676Z", + "updated_at": "2023-06-13T02:28:05.390085Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Supine_Dumbbell_Serratus_Punch.m4a", + "video_url": "/media/exercise_videos/Supine_Dumbbell_Serratus_Punch.mp4", + "created_at": "2023-06-11T22:50:19.025890Z", + "updated_at": "2023-06-11T22:50:19.025897Z", + "name": "Supine Dumbbell Serratus Punch", + "description": "lying on your back, with weights in your hands, and your arms extended so your hands are toward the sky. Press the weights up using only your shoulder blades and without allowing your head to come off of the ground. Return shoulder blade to neutral position ", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist", + "movement_patterns": "upper push,upper push - horizontal", + "equipment_required": "Dumbbell", + "muscle_groups": "chest,deltoids", + "synonyms": "" + }, + { + "id": 724, + "muscles": [ + { + "id": 9479, + "created_at": "2023-06-14T17:05:42.452296Z", + "updated_at": "2023-06-14T17:05:42.452705Z", + "exercise": 724, + "muscle": 20 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Supine_Pec_Stretch_-_L.m4a", + "video_url": "/media/exercise_videos/Supine_Pec_Stretch_-_L.mp4", + "created_at": "2023-06-11T22:50:19.100979Z", + "updated_at": "2023-06-11T22:50:19.100986Z", + "name": "Supine Pec Stretch - L", + "description": "Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor. Reach arms out to the side with palms up, forming an “L” position with your trunk and arms. As you gently squeeze together your shoulder blades, you should feel a comfortable stretch across your chest.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder", + "movement_patterns": "mobility - static,mobility", + "equipment_required": "", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 215, + "muscles": [ + { + "id": 9480, + "created_at": "2023-06-14T17:05:42.453395Z", + "updated_at": "2023-06-14T17:05:42.453849Z", + "exercise": 215, + "muscle": 20 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Supine_Pec_Stretch_-_T.m4a", + "video_url": "/media/exercise_videos/Supine_Pec_Stretch_-_T.mp4", + "created_at": "2023-06-11T22:50:18.898496Z", + "updated_at": "2023-06-11T22:50:18.898504Z", + "name": "Supine Pec Stretch - T", + "description": "Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor. Reach arms out to the side with palms up, forming a T shape. Gently try to bring the backs of your hands closer to the floor as you feel an increased stretch through your chest. ", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "shoulder", + "movement_patterns": "mobility - static,mobility", + "equipment_required": "", + "muscle_groups": "chest", + "synonyms": "" + }, + { + "id": 722, + "muscles": [ + { + "id": 9481, + "created_at": "2023-06-14T17:05:42.454637Z", + "updated_at": "2023-06-14T17:05:42.455098Z", + "exercise": 722, + "muscle": 20 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Supine_Pec_Stretch_-_Y.m4a", + "video_url": "/media/exercise_videos/Supine_Pec_Stretch_-_Y.mp4", + "created_at": "2023-06-11T22:50:19.100254Z", + "updated_at": "2023-06-11T22:50:19.100261Z", + "name": "Supine Pec Stretch - Y", + "description": "Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor. Straighten your arms forming a Y position with your trunk and arms. Gently squeeze your shoulder blades, bringing the backs of your hands towards the floor. 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Slowly move your feet forward so that your body is at an angle. Starting with your palms facing towards you. Then pull yourself up towards your hands. Bring your hands to the side of your head. 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Slowly lower to the starting position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,lumbar spine,hip", + "movement_patterns": "upper pull,upper pull - horizonal", + "equipment_required": "Barbell", + "muscle_groups": "lats,upper back,middle back", + "synonyms": "" + }, + { + "id": 469, + "muscles": [ + { + "id": 9545, + "created_at": "2023-06-14T17:05:42.531308Z", + "updated_at": "2023-06-14T17:05:42.531700Z", + "exercise": 469, + "muscle": 1 + } + ], + "equipment": [ + { + "id": 1935, + "created_at": "2023-06-13T02:28:05.421462Z", + "updated_at": "2023-06-13T02:28:05.421815Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Tall_Kneeling_Landmine_Press.m4a", + "video_url": "/media/exercise_videos/Tall_Kneeling_Landmine_Press.mp4", + "created_at": "2023-06-11T22:50:19.000753Z", + "updated_at": "2023-06-11T22:50:19.000760Z", + "name": "Tall Kneeling Landmine Press", + "description": "Start in a tall kneeling position while holding the end of the barbell with both hands just in front of your chest. With both hands, press up at an angle while also allowing your trunk to lean forward. Return to the starting position.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,knee", + "movement_patterns": "upper push,upper push - vertical", + "equipment_required": "Barbell", + "muscle_groups": "deltoids", + "synonyms": "" + }, + { + "id": 473, + "muscles": [ + { + "id": 9546, + "created_at": "2023-06-14T17:05:42.532333Z", + "updated_at": "2023-06-14T17:05:42.532693Z", + "exercise": 473, + "muscle": 2 + }, + { + "id": 9547, + "created_at": "2023-06-14T17:05:42.533322Z", + "updated_at": "2023-06-14T17:05:42.533820Z", + "exercise": 473, + "muscle": 3 + } + ], + "equipment": [ + { + "id": 1936, + "created_at": "2023-06-13T02:28:05.422423Z", + "updated_at": "2023-06-13T02:28:05.422825Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Tall_Kneeling_Landmine_Rotation.m4a", + "video_url": "/media/exercise_videos/Tall_Kneeling_Landmine_Rotation.mp4", + "created_at": "2023-06-11T22:50:19.002472Z", + "updated_at": "2023-06-11T22:50:19.002479Z", + "name": "Tall Kneeling Landmine Rotation", + "description": "Grasp the end of the barbell with an overhand grip while in a tall kneeling position. 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Repeat in the opposite direction.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow,wrist,knee", + "movement_patterns": "core,core - rotational", + "equipment_required": "Barbell", + "muscle_groups": "core,obliques", + "synonyms": "" + }, + { + "id": 1083, + "muscles": [ + { + "id": 9548, + "created_at": "2023-06-14T17:05:42.534795Z", + "updated_at": "2023-06-14T17:05:42.535200Z", + "exercise": 1083, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 1937, + "created_at": "2023-06-13T02:28:05.423465Z", + "updated_at": "2023-06-13T02:28:05.423909Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Thread_the_Needle.m4a", + "video_url": "/media/exercise_videos/Thread_the_Needle.mp4", + "created_at": "2023-06-11T22:50:19.229685Z", + "updated_at": "2023-06-11T22:50:19.229692Z", + "name": "Thread the Needle", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,shoulder,elbow,wrist", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "middle back", + "synonyms": "" + }, + { + "id": 1084, + "muscles": [ + { + "id": 9549, + "created_at": "2023-06-14T17:05:42.535823Z", + "updated_at": "2023-06-14T17:05:42.536211Z", + "exercise": 1084, + "muscle": 13 + } + ], + "equipment": [ + { + "id": 1938, + "created_at": "2023-06-13T02:28:05.424645Z", + "updated_at": "2023-06-13T02:28:05.425033Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Thread_the_Needle.m4a", + "video_url": "/media/exercise_videos/Thread_the_Needle.mp4", + "created_at": "2023-06-11T22:50:19.230042Z", + "updated_at": "2023-06-11T22:50:19.230049Z", + "name": "Thread the Needle", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "thoracic spine,shoulder,elbow,wrist", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Yoga Mat", + "muscle_groups": "middle back", + "synonyms": "" + }, + { + "id": 470, + "muscles": [ + { + "id": 9550, + "created_at": "2023-06-14T17:05:42.536819Z", + "updated_at": "2023-06-14T17:05:42.537215Z", + "exercise": 470, + "muscle": 10 + }, + { + "id": 9551, + "created_at": "2023-06-14T17:05:42.537891Z", + "updated_at": "2023-06-14T17:05:42.538326Z", + "exercise": 470, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1939, + "created_at": "2023-06-13T02:28:05.425718Z", + "updated_at": "2023-06-13T02:28:05.426102Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Three_Point_Row_to_Tricep_Kickback.m4a", + "video_url": "/media/exercise_videos/Three_Point_Row_to_Tricep_Kickback.mp4", + "created_at": "2023-06-11T22:50:19.001123Z", + "updated_at": "2023-06-11T22:50:19.001130Z", + "name": "Three Point Row to Tricep Kickback", + "description": "Hold a dumbbell in your left hand while in a bent over position. Row the dumbbell up towards the bottom of your ribcage. Once there, extend the elbow while keeping the upper arm in the same position. Bend the elbow to reach to top of the row position, then lower the dumbbell back down towards the floor to finish the rep.", + "side": "right_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "arms,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "lats,triceps", + "synonyms": "" + }, + { + "id": 471, + "muscles": [ + { + "id": 9552, + "created_at": "2023-06-14T17:05:42.538927Z", + "updated_at": "2023-06-14T17:05:42.539365Z", + "exercise": 471, + "muscle": 10 + }, + { + "id": 9553, + "created_at": "2023-06-14T17:05:42.540082Z", + "updated_at": "2023-06-14T17:05:42.540554Z", + "exercise": 471, + "muscle": 8 + } + ], + "equipment": [ + { + "id": 1940, + "created_at": "2023-06-13T02:28:05.426709Z", + "updated_at": "2023-06-13T02:28:05.427056Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Three_Point_Row_to_Tricep_Kickback.m4a", + "video_url": "/media/exercise_videos/Three_Point_Row_to_Tricep_Kickback.mp4", + "created_at": "2023-06-11T22:50:19.001488Z", + "updated_at": "2023-06-11T22:50:19.001495Z", + "name": "Three Point Row to Tricep Kickback", + "description": "Hold a dumbbell in your left hand while in a bent over position. Row the dumbbell up towards the bottom of your ribcage. Once there, extend the elbow while keeping the upper arm in the same position. Bend the elbow to reach to top of the row position, then lower the dumbbell back down towards the floor to finish the rep.", + "side": "left_arm", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist,shoulder", + "movement_patterns": "arms,upper pull - horizonal", + "equipment_required": "Dumbbell", + "muscle_groups": "lats,triceps", + "synonyms": "" + }, + { + "id": 705, + "muscles": [ + { + "id": 9554, + "created_at": "2023-06-14T17:05:42.541344Z", + "updated_at": "2023-06-14T17:05:42.541830Z", + "exercise": 705, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Tin_Soldiers.m4a", + "video_url": "/media/exercise_videos/Tin_Soldiers.mp4", + "created_at": "2023-06-11T22:50:19.093696Z", + "updated_at": "2023-06-11T22:50:19.093703Z", + "name": "Tin Soldiers", + "description": "Start tall with your feet together.. 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Alternate legs..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle,shoulder", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hamstrings", + "synonyms": "Frankensteins,Monster walks" + }, + { + "id": 482, + "muscles": [ + { + "id": 9555, + "created_at": "2023-06-14T17:05:42.542501Z", + "updated_at": "2023-06-14T17:05:42.542971Z", + "exercise": 482, + "muscle": 6 + }, + { + "id": 9556, + "created_at": "2023-06-14T17:05:42.543680Z", + "updated_at": "2023-06-14T17:05:42.544198Z", + "exercise": 482, + "muscle": 4 + }, + { + "id": 9557, + "created_at": "2023-06-14T17:05:42.545036Z", + "updated_at": "2023-06-14T17:05:42.545447Z", + "exercise": 482, + "muscle": 19 + } + ], + "equipment": [ + { + "id": 1941, + "created_at": "2023-06-13T02:28:05.427658Z", + 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Land with your arms and hips back..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,knee,ankle,shoulder", + "movement_patterns": "plyometric", + "equipment_required": "", + "muscle_groups": "glutes,quads", + "synonyms": "" + }, + { + "id": 598, + "muscles": [ + { + "id": 9630, + "created_at": "2023-06-14T17:05:42.631052Z", + "updated_at": "2023-06-14T17:05:42.631634Z", + "exercise": 598, + "muscle": 5 + }, + { + "id": 9631, + "created_at": "2023-06-14T17:05:42.632313Z", + "updated_at": "2023-06-14T17:05:42.632729Z", + "exercise": 598, + "muscle": 4 + }, + { + "id": 9632, + "created_at": "2023-06-14T17:05:42.633516Z", + "updated_at": "2023-06-14T17:05:42.634008Z", + "exercise": 598, + "muscle": 22 + }, + { + "id": 9633, + "created_at": "2023-06-14T17:05:42.634786Z", + "updated_at": "2023-06-14T17:05:42.635248Z", + "exercise": 598, + "muscle": 36 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Walk.m4a", + "video_url": "/media/exercise_videos/Walk.mp4", + "created_at": "2023-06-11T22:50:19.051465Z", + "updated_at": "2023-06-11T22:50:19.051472Z", + "name": "Walk", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": true, + "is_alternating": false, + "is_weight": false, + "is_distance": true, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,hip,knee", + "movement_patterns": "cardio/locomotion", + "equipment_required": "", + "muscle_groups": "quads,glutes,calves,feet", + "synonyms": "" + }, + { + "id": 1120, + "muscles": [ + { + "id": 9634, + "created_at": "2023-06-14T17:05:42.635963Z", + "updated_at": "2023-06-14T17:05:42.636482Z", + "exercise": 1120, + "muscle": 5 + }, + { + "id": 9635, + "created_at": "2023-06-14T17:05:42.637105Z", + "updated_at": "2023-06-14T17:05:42.637518Z", + "exercise": 1120, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1968, + "created_at": "2023-06-13T02:28:05.456130Z", + "updated_at": "2023-06-13T02:28:05.456572Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Walking_Dumbbell_Lunges.m4a", + "video_url": "/media/exercise_videos/Walking_Dumbbell_Lunges.mp4", + "created_at": "2023-06-11T22:50:19.243016Z", + "updated_at": "2023-06-11T22:50:19.243023Z", + "name": "Walking Dumbbell Lunges", + "description": "With dumbbells by your sides, take a big step forward and drop your knee just above the ground. Drive up and step forward to a standing position. 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Hinge your hips back,, as you reach your arms down to the ground.. Walk your hands forward into a high plank,, pause, then reverse and stand back up..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,hip,elbow,wrist,ankle,knee", + "movement_patterns": "core,core - anti-extension,mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "core,middle back,deltoids,hamstrings", + "synonyms": "Inchworms" + }, + { + "id": 496, + "muscles": [ + { + "id": 9644, + "created_at": "2023-06-14T17:05:42.648354Z", + "updated_at": "2023-06-14T17:05:42.648843Z", + "exercise": 496, + "muscle": 20 + }, + { + "id": 9645, + "created_at": "2023-06-14T17:05:42.649580Z", + "updated_at": "2023-06-14T17:05:42.650045Z", + "exercise": 496, + "muscle": 2 + }, + { + "id": 9646, + "created_at": "2023-06-14T17:05:42.650820Z", + "updated_at": "2023-06-14T17:05:42.651308Z", + "exercise": 496, + "muscle": 30 + }, + { + "id": 9647, + "created_at": "2023-06-14T17:05:42.652111Z", + "updated_at": "2023-06-14T17:05:42.652598Z", + "exercise": 496, + "muscle": 1 + }, + { + "id": 9648, + "created_at": "2023-06-14T17:05:42.653289Z", + "updated_at": "2023-06-14T17:05:42.653714Z", + "exercise": 496, + "muscle": 6 + }, + { + "id": 9649, + "created_at": "2023-06-14T17:05:42.654570Z", + "updated_at": "2023-06-14T17:05:42.655032Z", + "exercise": 496, + "muscle": 36 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/Walkouts_to_Push-Ups.m4a", + "video_url": "/media/exercise_videos/Walkouts_to_Push-Ups.mp4", + "created_at": "2023-06-11T22:50:19.011233Z", + "updated_at": "2023-06-11T22:50:19.011241Z", + "name": "Walkouts to Push-Ups", + "description": "Start tall with your arms overhead.. Hinge your hips back,, as you reach your arms down to the ground.. Walk your hands forward to do a pushup,, then walk them back in and stand back up..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,lumbar spine,elbow,wrist,ankle", + "movement_patterns": "upper push,upper push - horizontal,core - anti-extension,core", + "equipment_required": "", + "muscle_groups": "chest,core,abs,deltoids,hamstrings,feet", + "synonyms": "Walkouts to Push-Up" + }, + { + "id": 544, + "muscles": [ + { + "id": 9650, + "created_at": "2023-06-14T17:05:42.655757Z", + "updated_at": "2023-06-14T17:05:42.656186Z", + "exercise": 544, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1970, + "created_at": "2023-06-13T02:28:05.458386Z", + "updated_at": "2023-06-13T02:28:05.458774Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Wall_Sit.m4a", + "video_url": "/media/exercise_videos/Wall_Sit.mp4", + "created_at": "2023-06-11T22:50:19.030189Z", + "updated_at": "2023-06-11T22:50:19.030196Z", + "name": "Wall Sit", + "description": "With your back against a wall and feet flat about hip to shoulder width apart, slide down until your upper leg is parallel to the ground while your knees are directly above or slightly in front of your ankles. Hold this position for the prescribed duration.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "ankle,knee,hip", + "movement_patterns": "lower push,lower push - squat", + "equipment_required": "Wall", + "muscle_groups": "quads", + "synonyms": "" + }, + { + "id": 448, + "muscles": [ + { + "id": 9651, + "created_at": "2023-06-14T17:05:42.656915Z", + "updated_at": "2023-06-14T17:05:42.657363Z", + "exercise": 448, + "muscle": 9 + }, + { + "id": 9652, + "created_at": "2023-06-14T17:05:42.658005Z", + "updated_at": "2023-06-14T17:05:42.658465Z", + "exercise": 448, + "muscle": 15 + } + ], + "equipment": [ + { + "id": 1971, + "created_at": "2023-06-13T02:28:05.459371Z", + "updated_at": "2023-06-13T02:28:05.459787Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Wall_Slide_with_Lift_Off.m4a", + "video_url": "/media/exercise_videos/Wall_Slide_with_Lift_Off.mp4", + "created_at": "2023-06-11T22:50:18.992528Z", + "updated_at": "2023-06-11T22:50:18.992535Z", + "name": "Wall Slide with Lift Off", + "description": "Face a wall with the base of your hand touching the wall and palms facing each other. Slide your hands up the wall while maintaining the same back and forearm position. At the top of the movement, lift your hands off the wall. Replace your hands back on the wall before sliding back down.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Wall", + "muscle_groups": "upper back,rotator cuff", + "synonyms": "" + }, + { + "id": 521, + "muscles": [ + { + "id": 9653, + "created_at": "2023-06-14T17:05:42.659183Z", + "updated_at": "2023-06-14T17:05:42.659674Z", + "exercise": 521, + "muscle": 9 + }, + { + "id": 9654, + "created_at": "2023-06-14T17:05:42.660388Z", + "updated_at": "2023-06-14T17:05:42.660837Z", + "exercise": 521, + "muscle": 15 + } + ], + "equipment": [ + { + "id": 1972, + "created_at": "2023-06-13T02:28:05.460507Z", + "updated_at": "2023-06-13T02:28:05.460975Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Wall_Slides.m4a", + "video_url": "/media/exercise_videos/Wall_Slides.mp4", + "created_at": "2023-06-11T22:50:19.021207Z", + "updated_at": "2023-06-11T22:50:19.021214Z", + "name": "Wall Slides", + "description": "Face away from a wall with you back, forearms, elbows and hands in contact with the wall. 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Return to the start.", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "Wall", + "muscle_groups": "upper back,rotator cuff", + "synonyms": "" + }, + { + "id": 393, + "muscles": [ + { + "id": 9655, + "created_at": "2023-06-14T17:05:42.661640Z", + "updated_at": "2023-06-14T17:05:42.662193Z", + "exercise": 393, + "muscle": 16 + }, + { + "id": 9656, + "created_at": "2023-06-14T17:05:42.662970Z", + "updated_at": "2023-06-14T17:05:42.663409Z", + "exercise": 393, + "muscle": 5 + }, + { + "id": 9657, + "created_at": "2023-06-14T17:05:42.664061Z", + "updated_at": "2023-06-14T17:05:42.664471Z", + "exercise": 393, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1973, + "created_at": "2023-06-13T02:28:05.461569Z", + "updated_at": 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"is_reps": false, + "joints_used": "hip,shoulder,ankle,knee", + "movement_patterns": "yoga,balance", + "equipment_required": "Yoga Mat", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 917, + "muscles": [ + { + "id": 9663, + "created_at": "2023-06-14T17:05:42.670700Z", + "updated_at": "2023-06-14T17:05:42.671166Z", + "exercise": 917, + "muscle": 6 + }, + { + "id": 9664, + "created_at": "2023-06-14T17:05:42.671877Z", + "updated_at": "2023-06-14T17:05:42.672268Z", + "exercise": 917, + "muscle": 4 + } + ], + "equipment": [ + { + "id": 1976, + "created_at": "2023-06-13T02:28:05.464493Z", + "updated_at": "2023-06-13T02:28:05.464911Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Warrior_Three.m4a", + "video_url": "/media/exercise_videos/Warrior_Three.mp4", + "created_at": "2023-06-11T22:50:19.170405Z", + "updated_at": "2023-06-11T22:50:19.170412Z", + "name": "Warrior Three", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,shoulder,ankle,knee", + "movement_patterns": "yoga,balance", + "equipment_required": "Yoga Mat", + "muscle_groups": "hamstrings,glutes", + "synonyms": "" + }, + { + "id": 611, + "muscles": [ + { + "id": 9665, + "created_at": "2023-06-14T17:05:42.672924Z", + "updated_at": "2023-06-14T17:05:42.673294Z", + "exercise": 611, + "muscle": 16 + }, + { + "id": 9666, + "created_at": "2023-06-14T17:05:42.673902Z", + "updated_at": "2023-06-14T17:05:42.674318Z", + "exercise": 611, + "muscle": 27 + }, + { + "id": 9667, + "created_at": "2023-06-14T17:05:42.674986Z", + "updated_at": "2023-06-14T17:05:42.675468Z", + "exercise": 611, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1977, + "created_at": "2023-06-13T02:28:05.465628Z", + "updated_at": "2023-06-13T02:28:05.466087Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Warrior_Two.m4a", + "video_url": "/media/exercise_videos/Warrior_Two.mp4", + "created_at": "2023-06-11T22:50:19.056671Z", + "updated_at": "2023-06-11T22:50:19.056678Z", + "name": "Warrior Two", + "description": "", + "side": "right_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,ankle,knee,shoulder", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip flexor,hip adductors,quads", + "synonyms": "" + }, + { + "id": 615, + "muscles": [ + { + "id": 9668, + "created_at": "2023-06-14T17:05:42.676183Z", + "updated_at": "2023-06-14T17:05:42.676612Z", + "exercise": 615, + "muscle": 16 + }, + { + "id": 9669, + "created_at": "2023-06-14T17:05:42.677215Z", + "updated_at": "2023-06-14T17:05:42.677591Z", + "exercise": 615, + "muscle": 7 + }, + { + "id": 9670, + "created_at": "2023-06-14T17:05:42.678303Z", + "updated_at": "2023-06-14T17:05:42.678763Z", + "exercise": 615, + "muscle": 5 + } + ], + "equipment": [ + { + "id": 1978, + "created_at": "2023-06-13T02:28:05.466759Z", + "updated_at": "2023-06-13T02:28:05.467150Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Warrior_Two.m4a", + "video_url": "/media/exercise_videos/Warrior_Two.mp4", + "created_at": "2023-06-11T22:50:19.058295Z", + "updated_at": "2023-06-11T22:50:19.058302Z", + "name": "Warrior Two", + "description": "", + "side": "left_side", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "hip,ankle,knee,shoulder", + "movement_patterns": "yoga", + "equipment_required": "Yoga Mat", + "muscle_groups": "hip flexor,hip abductors,quads", + "synonyms": "" + }, + { + "id": 261, + "muscles": [ + { + "id": 9671, + "created_at": "2023-06-14T17:05:42.679436Z", + "updated_at": "2023-06-14T17:05:42.679963Z", + "exercise": 261, + "muscle": 10 + }, + { + "id": 9672, + "created_at": "2023-06-14T17:05:42.680652Z", + "updated_at": "2023-06-14T17:05:42.681109Z", + "exercise": 261, + "muscle": 9 + } + ], + "equipment": [ + { + "id": 1979, + "created_at": "2023-06-13T02:28:05.467763Z", + "updated_at": "2023-06-13T02:28:05.468101Z", + "category": null, + "name": null + }, + { + "id": 1980, + "created_at": "2023-06-13T02:28:05.468693Z", + "updated_at": "2023-06-13T02:28:05.469029Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Weighted_Neutral_Grip_Pull-Up_with_Vest.m4a", + "video_url": "/media/exercise_videos/Weighted_Neutral_Grip_Pull-Up_with_Vest.mp4", + "created_at": "2023-06-11T22:50:18.917638Z", + "updated_at": "2023-06-11T22:50:18.917644Z", + "name": "Weighted Neutral Grip Pull-Up with Vest", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,shoulder,wrist", + "movement_patterns": "upper pull,upper pull - vertical", + "equipment_required": "Pull-Up Bar,Weighted Vest", + "muscle_groups": "lats,upper back", + "synonyms": "" + }, + { + "id": 752, + "muscles": [ + { + "id": 9673, + "created_at": "2023-06-14T17:05:42.682182Z", + "updated_at": "2023-06-14T17:05:42.682856Z", + "exercise": 752, + "muscle": 6 + }, + { + "id": 9674, + "created_at": "2023-06-14T17:05:42.683928Z", + "updated_at": "2023-06-14T17:05:42.684504Z", + "exercise": 752, + "muscle": 27 + }, + { + "id": 9675, + "created_at": "2023-06-14T17:05:42.685244Z", + "updated_at": "2023-06-14T17:05:42.685613Z", + "exercise": 752, + "muscle": 19 + }, + { + "id": 9676, + "created_at": "2023-06-14T17:05:42.686323Z", + "updated_at": "2023-06-14T17:05:42.686714Z", + "exercise": 752, + "muscle": 22 + } + ], + "equipment": [ + { + "id": 1981, + "created_at": "2023-06-13T02:28:05.469622Z", + "updated_at": "2023-06-13T02:28:05.470062Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Wide-Legged_Standing_Forward_Fold.m4a", + "video_url": "/media/exercise_videos/Wide-Legged_Standing_Forward_Fold.mp4", + "created_at": "2023-06-11T22:50:19.111195Z", + "updated_at": "2023-06-11T22:50:19.111202Z", + "name": "Wide-Legged Standing Forward Fold", + "description": "", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": false, + "joints_used": "lumbar spine,hip,ankle,wrist", + "movement_patterns": "yoga,mobility - static,mobility", + "equipment_required": "Yoga Mat", + "muscle_groups": "hamstrings,hip adductors,lower back,calves", + "synonyms": "" + }, + { + "id": 681, + "muscles": [ + { + "id": 9677, + "created_at": "2023-06-14T17:05:42.687361Z", + "updated_at": "2023-06-14T17:05:42.687800Z", + "exercise": 681, + "muscle": 16 + }, + { + "id": 9678, + "created_at": "2023-06-14T17:05:42.688440Z", + "updated_at": "2023-06-14T17:05:42.688847Z", + "exercise": 681, + "muscle": 13 + }, + { + "id": 9679, + "created_at": "2023-06-14T17:05:42.689526Z", + "updated_at": "2023-06-14T17:05:42.689899Z", + "exercise": 681, + "muscle": 6 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/World's_Greatest_Stretch.m4a", + "video_url": "/media/exercise_videos/World's_Greatest_Stretch.mp4", + "created_at": "2023-06-11T22:50:19.084020Z", + "updated_at": "2023-06-11T22:50:19.084027Z", + "name": "World's Greatest Stretch", + "description": "Start in a high plank,, and step into a spiderman stretch.. Open up towards your front leg,, next rotate back,, to then straighten your front leg and stretch your hamstring.. Switch legs and repeat..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": true, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "hip,thoracic spine,ankle,knee,shoulder,wrist", + "movement_patterns": "mobility,mobility - dynamic", + "equipment_required": "", + "muscle_groups": "hip flexor,middle back,hamstrings", + "synonyms": "" + }, + { + "id": 999, + "muscles": [ + { + "id": 9680, + "created_at": "2023-06-14T17:05:42.690529Z", + "updated_at": "2023-06-14T17:05:42.690902Z", + "exercise": 999, + "muscle": 28 + }, + { + "id": 9681, + "created_at": "2023-06-14T17:05:42.691500Z", + "updated_at": "2023-06-14T17:05:42.691911Z", + "exercise": 999, + "muscle": 13 + }, + { + "id": 9682, + "created_at": "2023-06-14T17:05:42.692645Z", + "updated_at": "2023-06-14T17:05:42.693129Z", + "exercise": 999, + "muscle": 15 + } + ], + "equipment": [], + "audio_url": "/media/exercise_audio/YTW.m4a", + "video_url": "/media/exercise_videos/YTW.mp4", + "created_at": "2023-06-11T22:50:19.199606Z", + "updated_at": "2023-06-11T22:50:19.199613Z", + "name": "YTW", + "description": "Lie face down with your arms overhead,, and thumbs up to form a \"Y\".. Lift your arms,, then move them to the side forming a \"T\".. Lift,, then bring your elbows in to form a \"W\",, and lift once again..", + "side": "", + "is_two_dumbbells": false, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": false, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "shoulder,elbow", + "movement_patterns": "upper pull,arms", + "equipment_required": "", + "muscle_groups": "traps,middle back,rotator cuff", + "synonyms": "" + }, + { + "id": 1061, + "muscles": [ + { + "id": 9683, + "created_at": "2023-06-14T17:05:42.693877Z", + "updated_at": "2023-06-14T17:05:42.694330Z", + "exercise": 1061, + "muscle": 14 + }, + { + "id": 9684, + "created_at": "2023-06-14T17:05:42.695040Z", + "updated_at": "2023-06-14T17:05:42.695408Z", + "exercise": 1061, + "muscle": 29 + } + ], + "equipment": [ + { + "id": 1982, + "created_at": "2023-06-13T02:28:05.470678Z", + "updated_at": "2023-06-13T02:28:05.471013Z", + "category": null, + "name": null + } + ], + "audio_url": "/media/exercise_audio/Zottman_Curls.m4a", + "video_url": "/media/exercise_videos/Zottman_Curls.mp4", + "created_at": "2023-06-11T22:50:19.221816Z", + "updated_at": "2023-06-11T22:50:19.221823Z", + "name": "Zottman Curls", + "description": "", + "side": "", + "is_two_dumbbells": true, + "is_trackable_distance": false, + "is_alternating": false, + "is_weight": true, + "is_distance": false, + "is_duration": true, + "is_reps": true, + "joints_used": "elbow,wrist", + "movement_patterns": "arms,upper pull", + "equipment_required": "Dumbbell", + "muscle_groups": "biceps,forearms", + "synonyms": null + } +] diff --git a/Werkout_ios/JSON/WorkoutOne.json b/Werkout_ios/JSON/WorkoutOne.json index 03d822c..3fba86a 100644 --- a/Werkout_ios/JSON/WorkoutOne.json +++ b/Werkout_ios/JSON/WorkoutOne.json @@ -1,17 +1,35 @@ { "name": "Sample Workou 1", - "description": null, + "description": "thot workout", "exercises": [ { "workout": 4, "exercise": { "id": 790, "muscles": [ - "obliques", - "core" + { + "id": 9368, + "created_at": "2023-06-14T17:05:42.321949Z", + "updated_at": "2023-06-14T17:05:42.322466Z", + "exercise": 790, + "muscle": 3 + }, + { + "id": 9369, + "created_at": "2023-06-14T17:05:42.323207Z", + "updated_at": "2023-06-14T17:05:42.323633Z", + "exercise": 790, + "muscle": 2 + } ], "equipment": [ - "Yoga Mat" + { + "id": 1856, + "created_at": "2023-06-13T02:28:05.326753Z", + "updated_at": "2023-06-13T02:28:05.327125Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Sprinter_Crunch.m4a", "video_url": "/media/exercise_videos/Sprinter_Crunch.mp4", @@ -78,10 +96,22 @@ "exercise": { "id": 603, "muscles": [ - "core" + { + "id": 8193, + "created_at": "2023-06-14T17:05:40.908270Z", + "updated_at": "2023-06-14T17:05:40.908685Z", + "exercise": 603, + "muscle": 2 + } ], "equipment": [ - "Yoga Mat" + { + "id": 1362, + "created_at": "2023-06-13T02:28:04.775223Z", + "updated_at": "2023-06-13T02:28:04.775809Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/High_Plank.m4a", "video_url": "/media/exercise_videos/High_Plank.mp4", @@ -148,12 +178,36 @@ "exercise": { "id": 142, "muscles": [ - "obliques", - "core", - "forearms" + { + "id": 9137, + "created_at": "2023-06-14T17:05:42.053373Z", + "updated_at": "2023-06-14T17:05:42.053816Z", + "exercise": 142, + "muscle": 3 + }, + { + "id": 9138, + "created_at": "2023-06-14T17:05:42.054554Z", + "updated_at": "2023-06-14T17:05:42.055041Z", + "exercise": 142, + "muscle": 2 + }, + { + "id": 9139, + "created_at": "2023-06-14T17:05:42.055750Z", + "updated_at": "2023-06-14T17:05:42.056176Z", + "exercise": 142, + "muscle": 29 + } ], "equipment": [ - "Dumbbell" + { + "id": 1760, + "created_at": "2023-06-13T02:28:05.211760Z", + "updated_at": "2023-06-13T02:28:05.212193Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Single-Arm_Dumbbell_Suitcase_Carry.m4a", "video_url": "/media/exercise_videos/Single-Arm_Dumbbell_Suitcase_Carry.mp4", @@ -187,12 +241,36 @@ "exercise": { "id": 370, "muscles": [ - "glutes", - "hamstrings", - "obliques" + { + "id": 9146, + "created_at": "2023-06-14T17:05:42.064613Z", + "updated_at": "2023-06-14T17:05:42.064979Z", + "exercise": 370, + "muscle": 4 + }, + { + "id": 9147, + "created_at": "2023-06-14T17:05:42.065611Z", + "updated_at": "2023-06-14T17:05:42.066018Z", + "exercise": 370, + "muscle": 6 + }, + { + "id": 9148, + "created_at": "2023-06-14T17:05:42.066724Z", + "updated_at": "2023-06-14T17:05:42.067255Z", + "exercise": 370, + "muscle": 3 + } ], "equipment": [ - "Dumbbell" + { + "id": 1763, + "created_at": "2023-06-13T02:28:05.215315Z", + "updated_at": "2023-06-13T02:28:05.215849Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Single-Arm_Dumbbell_Suitcase_Deadlift.m4a", "video_url": "/media/exercise_videos/Single-Arm_Dumbbell_Suitcase_Deadlift.mp4", @@ -226,11 +304,29 @@ "exercise": { "id": 1012, "muscles": [ - "core", - "hip adductors" + { + "id": 8968, + "created_at": "2023-06-14T17:05:41.850461Z", + "updated_at": "2023-06-14T17:05:41.850890Z", + "exercise": 1012, + "muscle": 2 + }, + { + "id": 8969, + "created_at": "2023-06-14T17:05:41.851562Z", + "updated_at": "2023-06-14T17:05:41.851932Z", + "exercise": 1012, + "muscle": 27 + } ], "equipment": [ - "Yoga Mat" + { + "id": 1675, + "created_at": "2023-06-13T02:28:05.120220Z", + "updated_at": "2023-06-13T02:28:05.120555Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Scissors.m4a", "video_url": "/media/exercise_videos/Scissors.mp4", @@ -297,11 +393,29 @@ "exercise": { "id": 495, "muscles": [ - "glutes", - "quads" + { + "id": 7696, + "created_at": "2023-06-14T17:05:40.301365Z", + "updated_at": "2023-06-14T17:05:40.301765Z", + "exercise": 495, + "muscle": 4 + }, + { + "id": 7697, + "created_at": "2023-06-14T17:05:40.302477Z", + "updated_at": "2023-06-14T17:05:40.302855Z", + "exercise": 495, + "muscle": 5 + } ], "equipment": [ - "Yoga Mat" + { + "id": 1139, + "created_at": "2023-06-13T02:28:04.524659Z", + "updated_at": "2023-06-13T02:28:04.525069Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Chair_Pose.m4a", "video_url": "/media/exercise_videos/Chair_Pose.mp4", @@ -368,11 +482,29 @@ "exercise": { "id": 448, "muscles": [ - "upper back", - "rotator cuff" + { + "id": 9651, + "created_at": "2023-06-14T17:05:42.656915Z", + "updated_at": "2023-06-14T17:05:42.657363Z", + "exercise": 448, + "muscle": 9 + }, + { + "id": 9652, + "created_at": "2023-06-14T17:05:42.658005Z", + "updated_at": "2023-06-14T17:05:42.658465Z", + "exercise": 448, + "muscle": 15 + } ], "equipment": [ - "Wall" + { + "id": 1971, + "created_at": "2023-06-13T02:28:05.459371Z", + "updated_at": "2023-06-13T02:28:05.459787Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Wall_Slide_with_Lift_Off.m4a", "video_url": "/media/exercise_videos/Wall_Slide_with_Lift_Off.mp4", @@ -439,12 +571,36 @@ "exercise": { "id": 1045, "muscles": [ - "glutes", - "quads", - "hip flexor" + { + "id": 7741, + "created_at": "2023-06-14T17:05:40.358740Z", + "updated_at": "2023-06-14T17:05:40.359220Z", + "exercise": 1045, + "muscle": 4 + }, + { + "id": 7742, + "created_at": "2023-06-14T17:05:40.360107Z", + "updated_at": "2023-06-14T17:05:40.360946Z", + "exercise": 1045, + "muscle": 5 + }, + { + "id": 7743, + "created_at": "2023-06-14T17:05:40.362207Z", + "updated_at": "2023-06-14T17:05:40.363132Z", + "exercise": 1045, + "muscle": 16 + } ], "equipment": [ - "Yoga Mat" + { + "id": 1149, + "created_at": "2023-06-13T02:28:04.535504Z", + "updated_at": "2023-06-13T02:28:04.535969Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Crescent_Lunge.m4a", "video_url": "/media/exercise_videos/Crescent_Lunge.mp4", @@ -478,12 +634,36 @@ "exercise": { "id": 1047, "muscles": [ - "glutes", - "quads", - "hip flexor" + { + "id": 7744, + "created_at": "2023-06-14T17:05:40.364417Z", + "updated_at": "2023-06-14T17:05:40.364979Z", + "exercise": 1047, + "muscle": 4 + }, + { + "id": 7745, + "created_at": "2023-06-14T17:05:40.365773Z", + "updated_at": "2023-06-14T17:05:40.366233Z", + "exercise": 1047, + "muscle": 5 + }, + { + "id": 7746, + "created_at": "2023-06-14T17:05:40.366905Z", + "updated_at": "2023-06-14T17:05:40.367271Z", + "exercise": 1047, + "muscle": 16 + } ], "equipment": [ - "Yoga Mat" + { + "id": 1150, + "created_at": "2023-06-13T02:28:04.536605Z", + "updated_at": "2023-06-13T02:28:04.537010Z", + "category": null, + "name": null + } ], "audio_url": "/media/exercise_audio/Crescent_Lunge.m4a", "video_url": "/media/exercise_videos/Crescent_Lunge.mp4", @@ -546,13 +726,11 @@ "created_at": "2023-06-14T13:28:52.948713Z" } ], - "registered_user": [ - { - "id": 1, - "first_name": "test1_fist", - "last_name": "test1_last", - "image": "", - "nick_name": null - } - ] + "registered_user": { + "id": 1, + "first_name": "test1_fist", + "last_name": "test1_last", + "image": "", + "nick_name": null + } } diff --git a/Werkout_ios/Models/Equipment.swift b/Werkout_ios/Models/Equipment.swift new file mode 100644 index 0000000..db9a9a6 --- /dev/null +++ b/Werkout_ios/Models/Equipment.swift @@ -0,0 +1,21 @@ +// +// Equipment.swift +// Werkout_ios +// +// Created by Trey Tartt on 6/15/23. +// + +import Foundation + +struct Equipment: Codable { + let id: Int + let createdAt, updatedAt: String + let category, name: String? + + enum CodingKeys: String, CodingKey { + case id + case createdAt = "created_at" + case updatedAt = "updated_at" + case category, name + } +} diff --git a/Werkout_ios/Models/Exercise.swift b/Werkout_ios/Models/Exercise.swift index 4e2554a..996aee3 100644 --- a/Werkout_ios/Models/Exercise.swift +++ b/Werkout_ios/Models/Exercise.swift @@ -13,9 +13,9 @@ struct ExerciseElement: Codable { let weight: Int? let reps: Int? let duration: Int? - let durationAudio: String? + let durationAudio: String let weightAudio: String? - let createdAt: String? + let createdAt: String enum CodingKeys: String, CodingKey { case workout, exercise, weight, reps, duration @@ -34,18 +34,19 @@ struct ExerciseElement: Codable { struct ExerciseExercise: Codable { let id: Int - let muscles, equipment: [String]? - let videoURL, audioURL, createdAt, updatedAt, name: String? - let description, side: String? - let isTwoDumbbells, isTrackableDistance, isAlternating, isWeight: Bool? - let isDistance, isDuration, isReps: Bool? - let jointsUsed, movementPatterns, equipmentRequired, muscleGroups: String? + let muscles: [ExerciseMuscle] + let equipment: [Equipment] + let audioURL, videoURL, createdAt, updatedAt: String + let name, description, side: String + let isTwoDumbbells, isTrackableDistance, isAlternating, isWeight: Bool + let isDistance, isDuration, isReps: Bool + let jointsUsed, movementPatterns, equipmentRequired, muscleGroups: String let synonyms: String? enum CodingKeys: String, CodingKey { case id, muscles, equipment - case videoURL = "video_url" case audioURL = "audio_url" + case videoURL = "video_url" case createdAt = "created_at" case updatedAt = "updated_at" case name, description, side diff --git a/Werkout_ios/Models/Muscle.swift b/Werkout_ios/Models/Muscle.swift new file mode 100644 index 0000000..d44830c --- /dev/null +++ b/Werkout_ios/Models/Muscle.swift @@ -0,0 +1,26 @@ +// +// Muscle.swift +// Werkout_ios +// +// Created by Trey Tartt on 6/15/23. +// + +import Foundation + +struct Muscle: Codable { + let id: Int + let name: String +} + +struct ExerciseMuscle: Codable { + let id: Int + let createdAt, updatedAt: String + let exercise, muscle: Int + + enum CodingKeys: String, CodingKey { + case id + case createdAt = "created_at" + case updatedAt = "updated_at" + case exercise, muscle + } +} diff --git a/Werkout_ios/Models/Workout.swift b/Werkout_ios/Models/Workout.swift index faa0038..5e28789 100644 --- a/Werkout_ios/Models/Workout.swift +++ b/Werkout_ios/Models/Workout.swift @@ -11,13 +11,26 @@ struct Workout: Codable { let name: String let description: String? let exercises: [ExerciseElement] - let registeredUser: [RegisteredUser] + let registeredUser: RegisteredUser enum CodingKeys: String, CodingKey { case name, description, exercises case registeredUser = "registered_user" } + init(from decoder: Decoder) throws { + let container = try decoder.container(keyedBy: CodingKeys.self) + if let exercises = try container.decodeIfPresent([ExerciseElement].self, forKey: .exercises) { + self.exercises = exercises + } else { + self.exercises = [ExerciseElement]() + } + + self.name = try container.decode(String.self, forKey: .name) + self.description = try container.decodeIfPresent(String.self, forKey: .description) + self.registeredUser = try container.decode(RegisteredUser.self, forKey: .registeredUser) + } + var exercisesSortedByCreated_at: [ExerciseElement] { return self.exercises.sorted(by: { $0.createdAtDate < $1.createdAtDate diff --git a/Werkout_ios/Views/AccountView.swift b/Werkout_ios/Views/AccountView.swift new file mode 100644 index 0000000..b7431b9 --- /dev/null +++ b/Werkout_ios/Views/AccountView.swift @@ -0,0 +1,15 @@ +// +// AccountView.swift +// Werkout_ios +// +// Created by Trey Tartt on 6/15/23. +// + +import Foundation +import SwiftUI + +struct AccountView: View { + var body: some View { + Text("account view") + } +} diff --git a/Werkout_ios/Views/AllWorkoutsView.swift b/Werkout_ios/Views/AllWorkoutsView.swift new file mode 100644 index 0000000..09d54f7 --- /dev/null +++ b/Werkout_ios/Views/AllWorkoutsView.swift @@ -0,0 +1,68 @@ +// +// AllWorkoutsView.swift +// Werkout_ios +// +// Created by Trey Tartt on 6/15/23. +// + +import Foundation +import SwiftUI + +struct AllWorkoutsView: View { + @State var workouts: [Workout]? + @EnvironmentObject var bridgeModule: BridgeModule + @State private var showWorkoutDetail = false + @State private var selectedWorkout: Workout? { + didSet { + showWorkoutDetail = true + bridgeModule.currentWorkout = self.selectedWorkout + } + } + + var body: some View { + ZStack { + if let workouts = workouts { + List { + ForEach(workouts, id:\.name) { workout in + VStack { + Text(workout.name) + Text(workout.description ?? "") + } + .onTapGesture { + selectedItem(workout: workout) + } + } + } + } else { + Text("no workouts") + } + }.onAppear{ + testParse() + } + .sheet(isPresented: $showWorkoutDetail) { + if let selectedWorkout = selectedWorkout { + let viewModel = WorkoutDetailViewModel(workout: selectedWorkout) + WorkoutDetailView(viewModel: viewModel) + } + } + } + + func selectedItem(workout: Workout) { + selectedWorkout = PreviewWorkout.workout() + } + + func testParse() { + if let filepath = Bundle.main.path(forResource: "AllWorkouts", ofType: "json") { + do { + let data = try Data(NSData(contentsOfFile: filepath)) + let workout = try JSONDecoder().decode([Workout].self, from: data) + self.workouts = workout + } catch { + print(error) + fatalError() + } + } else { + fatalError() + } + } +} diff --git a/Werkout_ios/Views/CreateWorkoutView.swift b/Werkout_ios/Views/CreateWorkoutView.swift new file mode 100644 index 0000000..ecba513 --- /dev/null +++ b/Werkout_ios/Views/CreateWorkoutView.swift @@ -0,0 +1,75 @@ +// +// CreateWorkout.swift +// Werkout_ios +// +// Created by Trey Tartt on 6/15/23. +// + +import Foundation +import SwiftUI + +struct CreateWorkoutView: View { + @State var exercises: [ExerciseExercise]? + @State var equipment: [Equipment]? + @State var muscles: [Muscle]? + @EnvironmentObject var bridgeModule: BridgeModule + + var body: some View { + VStack { + Text("exercises count: \(exercises?.count ?? -1)") + Text("equipment count: \(equipment?.count ?? -1)") + Text("muscles count: \(muscles?.count ?? -1)") + } + .onAppear{ + parseMuscle() + parseEquipment() + parseExercises() + } + } + + func parseExercises() { + if let filepath = Bundle.main.path(forResource: "Exercises", ofType: "json") { + do { + let data = try Data(NSData(contentsOfFile: filepath)) + let workout = try JSONDecoder().decode([ExerciseExercise].self, from: data) + self.exercises = workout + } catch { + print(error) + fatalError() + } + } else { + fatalError() + } + } + + func parseEquipment() { + if let filepath = Bundle.main.path(forResource: "Equipment", ofType: "json") { + do { + let data = try Data(NSData(contentsOfFile: filepath)) + let workout = try JSONDecoder().decode([Equipment].self, from: data) + self.equipment = workout + } catch { + print(error) + fatalError() + } + } else { + fatalError() + } + } + + func parseMuscle() { + if let filepath = Bundle.main.path(forResource: "AllMuscles", ofType: "json") { + do { + let data = try Data(NSData(contentsOfFile: filepath)) + let workout = try JSONDecoder().decode([Muscle].self, from: data) + self.muscles = workout + } catch { + print(error) + fatalError() + } + } else { + fatalError() + } + } + +} diff --git a/Werkout_ios/Views/MainView.swift b/Werkout_ios/Views/MainView.swift index 8d18164..dc27d6b 100644 --- a/Werkout_ios/Views/MainView.swift +++ b/Werkout_ios/Views/MainView.swift @@ -20,24 +20,6 @@ struct MainView: View { } else { Text("no workout selected") } - }.onAppear{ - testParse() - } - } - - func testParse() { - if let filepath = Bundle.main.path(forResource: "WorkoutOne", ofType: "json") { - do { - let data = try Data(NSData(contentsOfFile: filepath)) - let workout = try JSONDecoder().decode(Workout.self, from: data) - bridgeModule.currentWorkout = workout - self.workout = workout - } catch { - print(error) - fatalError() - } - } else { - fatalError() } } } diff --git a/Werkout_ios/Views/WorkoutDetailView.swift b/Werkout_ios/Views/WorkoutDetailView.swift index 5778fe5..b8c942d 100644 --- a/Werkout_ios/Views/WorkoutDetailView.swift +++ b/Werkout_ios/Views/WorkoutDetailView.swift @@ -10,6 +10,7 @@ import SwiftUI struct WorkoutDetailView: View { @ObservedObject var viewModel: WorkoutDetailViewModel @EnvironmentObject var bridgeModule: BridgeModule + @Environment(\.dismiss) var dismiss @State var selectedIdx = -1 { didSet { @@ -19,6 +20,21 @@ struct WorkoutDetailView: View { var body: some View { VStack { + HStack { + Button("i dont want to do this", action: { + bridgeModule.currentWorkout = nil + dismiss() + }) + .frame(maxWidth: .infinity, maxHeight: .infinity) + .background(.red) + + Button("ohhh lets do it", action: { + runItemAt(idx: 0) + }) + .frame(maxWidth: .infinity, maxHeight: .infinity) + .background(.green) + } + .frame(height: 88) List() { ForEach(viewModel.workout.exercisesSortedByCreated_at.indices, id: \.self) { i in let obj = viewModel.workout.exercisesSortedByCreated_at[i] @@ -39,6 +55,7 @@ struct WorkoutDetailView: View { selectedIdx += 1 } } + .interactiveDismissDisabled() } func runItemAt(idx: Int) { diff --git a/Werkout_ios/Werkout_iosApp.swift b/Werkout_ios/Werkout_iosApp.swift index 3aa04b2..79d0137 100644 --- a/Werkout_ios/Werkout_iosApp.swift +++ b/Werkout_ios/Werkout_iosApp.swift @@ -32,16 +32,30 @@ struct Werkout_iosApp: App { var body: some Scene { WindowGroup { - MainView() - .environmentObject(bridgeModule) - .onReceive( - screenDidConnectPublisher, - perform: screenDidConnect - ) - .onReceive( - screenDidDisconnectPublisher, - perform: screenDidDisconnect - ) + TabView { + AllWorkoutsView() + .environmentObject(bridgeModule) + .onReceive( + screenDidConnectPublisher, + perform: screenDidConnect + ) + .onReceive( + screenDidDisconnectPublisher, + perform: screenDidDisconnect + ) + .tabItem { + Label("All Workouts", systemImage: "figure.strengthtraining.traditional") + } + CreateWorkoutView() + .tabItem { + Label("Create Workout", systemImage: "plus.app.fill") + } + + AccountView() + .tabItem { + Label("Accounts", systemImage: "person.fill.turn.down") + } + } } }