609 exercises (+8); paid tiers: French, Female add-on; female farmer's-walk sample

exercises.csv

@@ -43,7 +43,7 @@ barbell-calf-raise,Barbell Calf Raise,Langhantel-Wadenheben,Elevación de Talone
 barbell-curl,Barbell Curl,Langhantel-Curl,Curl con Barra,strength,pull,isolation,beginner,barbell,upper_arms,biceps_brachii,brachialis|forearm_flexors,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A classic biceps isolation exercise using a barbell for maximal loading.,"Stand holding a barbell with a shoulder-width underhand grip. | Curl the bar up toward your shoulders. | Squeeze at the top, then lower under control. | Repeat.",images/flat/barbell-curl-start.webp,images/flat/barbell-curl-peak.webp,
 barbell-front-raise,Barbell Front Raise,Langhantel-Frontheben,Elevación Frontal con Barra,strength,push,isolation,intermediate,barbell,shoulders,anterior_deltoid,lateral_deltoid|pectoralis_major|serratus_anterior,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,"An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids.",Stand holding a barbell with an overhand grip at thigh level. | Keep your arms straight and core braced. | Raise the barbell in front of you to shoulder height. | Pause briefly at the top. | Lower under control and repeat.,images/flat/barbell-front-raise-start.webp,images/flat/barbell-front-raise-peak.webp,
 barbell-glute-bridge,Barbell Glute Bridge,Langhantel-Gesäßbrücke,Puente de Glúteos con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,6.0,False,False,A weighted glute bridge using a barbell for increased resistance.,Lie on the floor with a barbell across your hips and knees bent. | Drive your hips up by squeezing your glutes. | Hold at the top with hips fully extended. | Lower with control. | Repeat.,images/flat/barbell-glute-bridge-start.webp,images/flat/barbell-glute-bridge-peak.webp,
-barbell-lunge,Barbell Lunge,Langhantel-Ausfallschritt,Zancada con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,True,False,"A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.","Place a barbell across your upper back and stand tall. | Step forward with one leg into a long stride. | Lower your back knee toward the ground until your front thigh is parallel. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/barbell-reverse-lunge-start.webp,images/flat/barbell-reverse-lunge-peak.webp,
+barbell-lunge,Barbell Lunge,Langhantel-Ausfallschritt,Zancada con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,True,False,"A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.","Place a barbell across your upper back and stand tall. | Step forward with one leg into a long stride. | Lower your back knee toward the ground until your front thigh is parallel. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/barbell-lunge-start.webp,images/flat/barbell-lunge-peak.webp,
 barbell-overhead-extension,Barbell Overhead Extension,Langhantel-Überkopf-Extension,Extensión de Barra por Encima de la Cabeza,strength,push,isolation,intermediate,barbell,upper_arms,triceps_brachii,,hypertrophy|strength,arm_day|push_day,5.0,False,False,"This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.","Load a barbell with an appropriate weight and stand or sit with a neutral spine. | Grip the barbell with an overhand, shoulder-width grip, and press it overhead. | Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable. | Extend your elbows to press the barbell back to the starting overhead position, squeezing your triceps. | Maintain control throughout the movement, avoiding momentum.",images/flat/barbell-overhead-extension-start.webp,images/flat/barbell-overhead-extension-peak.webp,
 barbell-preacher-curl,Barbell Preacher Curl,Langhantel-Preacher-Curl,Curl Predicador con Barra,strength,pull,isolation,intermediate,barbell,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|pull_day,5.0,False,False,"This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.","Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip. | Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start. | Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad. | Squeeze your biceps at the top of the movement, focusing on peak contraction. | Slowly lower the barbell back to the starting position, controlling the eccentric phase. | Fully extend your arms at the bottom to achieve a complete stretch in the biceps.",images/flat/barbell-preacher-curl-start.webp,images/flat/barbell-preacher-curl-peak.webp,
 barbell-pullover,Barbell Pullover,Langhantel-Pullover,Pullover con Barra,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|pectoralis_major,triceps_brachii,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A compound movement stretching and loading the lats and chest through a wide arc.,Lie across a bench with a barbell held over your chest. | Lower the bar back over your head in an arc. | Pull it back to the start over your chest. | Repeat.,images/flat/barbell-pullover-start.webp,images/flat/barbell-pullover-peak.webp,
@@ -104,6 +104,7 @@ cable-hammer-curl,Cable Hammer Curl,Kabelzug Hammer Curl,Curl de Martillo en Cab
 cable-kickback,Cable Glute Kickback,Kabelzug-Gesäßkick,Patada Trasera de Glúteos en Cable,strength,push,isolation,intermediate,cable,upper_legs,gluteus_maximus,hamstrings,hypertrophy,arm_day|push_day,5.0,True,False,"A cable isolation exercise for the glutes, extending the hip back against constant resistance.","Attach an ankle cuff to a low cable pulley and fasten it around one ankle. | Stand facing the machine, holding the frame lightly for balance, and hinge slightly forward at the hips. | Kick the cuffed leg straight back, extending the hip fully while keeping the knee nearly straight. | Squeeze the glute at full hip extension, then return the foot slowly to the start. | Complete all reps on one side before switching.",images/flat/cable-kickback-start.webp,images/flat/cable-kickback-peak.webp,
 cable-lateral-raise,Cable Lateral Raise,Kabel-Seitheben,Elevación Lateral en Polea,strength,push,isolation,intermediate,cable,shoulders,lateral_deltoid,anterior_deltoid|trapezius,hypertrophy,shoulder_focus|push_day,5.0,True,False,"A unilateral lateral raise on the cable, providing constant tension on the side delt.","Stand sideways to a low pulley, grip the handle with the outside hand. | Keep a soft bend in the elbow and the cable in front of the working leg. | Raise the arm out to the side until parallel to the floor. | Lower under control. Complete reps per side, then switch. | Maintain tension — do not let the weight rest at the bottom.",images/flat/cable-lateral-raise-start.webp,images/flat/cable-lateral-raise-peak.webp,
 cable-pallof-press,Cable Pallof Press,Kabelzug-Pallof-Press,Press Pallof en Polea,strength,push,compound,intermediate,cable,core,obliques|transverse_abdominis,anterior_deltoid|erector_spinae|gluteus_medius|rectus_abdominis,core|strength,core|core_focus|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,False,An anti-rotation core exercise in which a cable pulls you sideways while you press a handle straight out from your chest and refuse to let your torso turn.,"Set a cable at chest height and take the handle in both hands, standing side-on to the machine. | Step away until there is real tension on the cable, with your feet about shoulder-width apart and knees softly bent. | Bring the handle to the centre of your chest and brace your trunk and glutes. | Press the handle straight out in front of you until your arms are extended, resisting the pull that wants to rotate you toward the machine. | Hold the extended position for a moment, then bring the handle back to your chest under control. | Complete the desired reps, then turn around and repeat facing the other way.",images/flat/cable-pallof-press-start.webp,images/flat/cable-pallof-press-peak.webp,
+cable-pull-through,Cable Pull-Through,Kabelzug-Pull-Through,Pull-Through en Polea,strength,pull,compound,intermediate,cable,upper_legs,gluteus_maximus|hamstrings,erector_spinae,hypertrophy|strength,leg_day|glute_focus|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,6.0,False,False,"A cable-resisted hip hinge performed facing away from a low pulley, loading the glutes and hamstrings without placing a bar across the spine.","Attach a rope to the low pulley and stand facing away from the machine with the rope between the legs. | Step forward until the cable is taut, then brace the trunk and soften the knees. | Push the hips back while keeping the spine neutral and the arms long. | Drive the hips forward and squeeze the glutes to stand tall. | Reverse into the next hinge without letting the weight stack slam down.",images/flat/cable-pull-through-start.webp,images/flat/cable-pull-through-peak.webp,
 cable-tricep-kickback,Cable Tricep Kickback,Kabelzug Trizeps-Kickback,Patada de Tríceps con Cable,strength,push,isolation,intermediate,cable,upper_arms,triceps_brachii,posterior_deltoid,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,"An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps.","Attach a handle to a low cable and hinge forward at the hips. | Tuck your upper arm against your side with elbow bent 90 degrees. | Extend your elbow to push the handle back behind you. | Squeeze your triceps at the end of the movement. | Return under control. Complete reps on one side, then switch.",images/flat/cable-tricep-kickback-start.webp,images/flat/cable-tricep-kickback-peak.webp,
 cable-upright-row,Cable Upright Row,Kabelzug Hochziehen,Remo al Mentón con Cable,strength,pull,compound,intermediate,cable,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,An upright row performed with a cable for constant tension on the lateral deltoids and traps.,"Stand in front of a cable machine and grip a straight bar or rope at thigh height. | Pull the bar up toward your chin, leading with your elbows. | Lower under control. | Repeat.",images/flat/cable-upright-row-start.webp,images/flat/cable-upright-row-peak.webp,
 cable-wrist-curl,Cable Wrist Curl,Kabelzug Handgelenks-Curl,Curl de Muñeca con Cable,strength,pull,isolation,intermediate,cable,lower_arms,forearm_flexors,,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors.,"Attach a straight bar to a low cable pulley. | Kneel or sit with forearms on a bench, palms facing up. | Let your wrists flex off the bench edge. | Curl the bar up by flexing your wrists. | Lower under control and repeat.",images/flat/cable-wrist-curl-start.webp,images/flat/cable-wrist-curl-peak.webp,
@@ -238,7 +239,7 @@ ez-bar-overhead-extension,EZ-Bar Overhead Tricep Extension,SZ-Stangen Überkopf-
 ez-bar-pullover,EZ Bar Pullover,EZ-Stange Pullover,Pullover con Barra EZ,strength,pull,compound,intermediate,ez_bar,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy,pull_day|push_day|requires_bench,6.0,False,False,"This compound exercise targets the lats and pectorals by extending the arms overhead with an EZ bar, promoting upper body strength and hypertrophy.","Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip. | Extend the bar straight above your chest, keeping a slight bend in your elbows. | Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest. | Pull the bar back to the starting position using your lats and pectorals. | Maintain control throughout the movement, avoiding momentum.",images/flat/ez-bar-pullover-start.webp,images/flat/ez-bar-pullover-peak.webp,
 ez-bar-reverse-curl,EZ-Bar Reverse Curl,SZ-Stange Reverse Curl,Curl Inverso con Barra Z,strength,pull,isolation,beginner,ez_bar,upper_arms,brachialis|forearm_extensors,biceps_brachii,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A reverse curl with an EZ-bar targeting the brachialis and forearm extensors with a comfortable grip.,Hold an EZ-bar with an overhand grip. | Curl the bar up toward your shoulders. | Lower under control. | Repeat.,images/flat/ez-bar-reverse-curl-start.webp,images/flat/ez-bar-reverse-curl-peak.webp,
 ez-bar-reverse-grip-row,EZ Bar Reverse Grip Row,EZ-Stange Rudern mit Untergriff,Remo con Barra EZ y Agarre Supino,strength,pull,compound,intermediate,ez_bar,back,biceps_brachii|latissimus_dorsi,posterior_deltoid|rhomboids|trapezius,hypertrophy|strength,pull_day,6.0,False,False,"This compound pulling exercise targets the latissimus dorsi and biceps, effectively building back thickness and arm strength with an underhand grip.","Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip. | Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor. | Let the bar hang directly below your shoulders with arms fully extended. | Pull the bar towards your lower abdomen, squeezing your shoulder blades together and driving your elbows up. | Control the eccentric phase, slowly lowering the bar back to the starting position with full arm extension.",images/flat/ez-bar-reverse-grip-row-start.webp,images/flat/ez-bar-reverse-grip-row-peak.webp,
-ez-bar-romanian-deadlift,EZ-Bar Romanian Deadlift,SZ-Stange Romanian Deadlift,Peso Muerto Rumano con Barra Z,strength,pull,compound,beginner,ez_bar,upper_legs,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|trapezius,hypertrophy|strength,leg_day|pull_day,6.0,False,False,A Romanian deadlift using an EZ-bar. The angled grip is easier on the wrists and suits lighter hinge work or elbow-sensitive lifters.,"Stand holding an EZ-bar at mid-thigh with an overhand grip on the inner bends. | Feet hip-width, soft bend in the knees, chest up, lats engaged. | Push the hips back while letting the bar slide down the front of the legs. | Go until you feel a deep hamstring stretch without rounding the lower back. | Drive the hips forward to return to standing, keeping the bar close to the body. | Repeat for the recommended number of repetitions.",images/flat/romanian-deadlift-start.webp,images/flat/romanian-deadlift-peak.webp,
+ez-bar-romanian-deadlift,EZ-Bar Romanian Deadlift,SZ-Stange Romanian Deadlift,Peso Muerto Rumano con Barra Z,strength,pull,compound,beginner,ez_bar,upper_legs,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|trapezius,hypertrophy|strength,leg_day|pull_day,6.0,False,False,A Romanian deadlift using an EZ-bar. The angled grip is easier on the wrists and suits lighter hinge work or elbow-sensitive lifters.,"Stand holding an EZ-bar at mid-thigh with an overhand grip on the inner bends. | Feet hip-width, soft bend in the knees, chest up, lats engaged. | Push the hips back while letting the bar slide down the front of the legs. | Go until you feel a deep hamstring stretch without rounding the lower back. | Drive the hips forward to return to standing, keeping the bar close to the body. | Repeat for the recommended number of repetitions.",images/flat/ez-bar-romanian-deadlift-start.webp,images/flat/ez-bar-romanian-deadlift-peak.webp,
 ez-bar-shrug,EZ-Bar Shrug,SZ-Stangen-Shrug,Encogimiento de Hombros con Barra Z,strength,pull,isolation,beginner,ez_bar,shoulders,trapezius,rhomboids,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,A shrug using an EZ-bar for a comfortable grip while loading the trapezius.,"Stand holding an EZ-bar in front of you. | Shrug your shoulders straight up. | Hold at the top, then lower. | Repeat.",images/flat/ez-bar-shrug-start.webp,images/flat/ez-bar-shrug-peak.webp,
 ez-bar-spider-curl,EZ Bar Spider Curl,SZ-Stangen Spider Curl,Spider Curl con Barra Z,strength,pull,isolation,intermediate,ez_bar,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,"A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.",Lie chest down on an incline bench holding an EZ bar with underhand grip. | Let your arms hang straight down from your shoulders. | Curl the bar up toward your shoulders. | Squeeze your biceps at the top of the movement. | Lower the bar back down with control. | Repeat for the desired number of reps.,images/flat/ez-bar-spider-curl-start.webp,images/flat/ez-bar-spider-curl-peak.webp,
 ez-bar-upright-row,EZ-Bar Upright Row,SZ-Stangen Upright Row,Remo al Mentón con Barra Z,strength,pull,compound,intermediate,ez_bar,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,An upright row variation using an EZ-bar for more comfortable wrist positioning.,"Stand holding an EZ-bar with a shoulder-width grip on the angled portions. | Pull the bar straight up along your body toward your chin. | Lead with your elbows, keeping them above your hands. | Lower with control. | Repeat.",images/flat/ez-bar-upright-row-start.webp,images/flat/ez-bar-upright-row-peak.webp,
@@ -272,6 +273,7 @@ hanging-pike,Hanging Pike,Hängender Pike,Pike Colgado,strength,pull,compound,ad
 happy-baby,Happy Baby Pose,Glückliches Baby,Postura del Bebé Feliz,stretching,static,compound,beginner,,upper_legs,adductors|gluteus_maximus,erector_spinae|hamstrings,mobility,mobility|stretching,5.0,False,True,"A supine hip opener in which the knees are drawn towards the armpits and the feet are held from the outside, releasing the inner thighs and lower back.","Lie on your back and draw both knees towards the chest. | Take hold of the outside edges of the feet, or the shins if the feet are out of reach. | Open the knees wider than the ribs and stack the ankles above the knees, soles facing up. | Press the feet gently into the hands and hold for the prescribed time with the lower back on the floor. | Release the feet and lower the legs.",,,images/flat/happy-baby-main.webp
 head-to-knee-pose,Head-to-Knee Pose,Kopf-zum-Knie-Haltung,Postura de Cabeza a la Rodilla,stretching,static,compound,beginner,,upper_legs,erector_spinae|hamstrings,adductors|gluteus_maximus,mobility,mobility|stretching,5.0,True,True,"A seated one-legged fold: one leg stays straight while the other foot rests against the inner thigh, so the hamstring of the straight leg lengthens one side at a time.","Sit with one leg straight in front of you and the other knee bent out to the side, that foot at the inner thigh. | Turn the chest towards the straight leg so the navel lines up with the thigh. | Hinge from the hips and reach forward along the straight leg with a long spine. | Hold the fold for the prescribed time, breathing into the back of the leg. | Come up with a flat back and repeat on the other side.",,,images/flat/head-to-knee-pose-main.webp
 heel-elevated-squat,Heel-Elevated Squat,Kniebeuge mit erhöhten Fersen,Sentadilla con Talones Elevados,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,adductors|erector_spinae|hamstrings,hypertrophy|strength,leg_day,6.0,False,False,A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.,"Place weight plates or a wedge under your heels, feet shoulder-width apart. | Hold a barbell across your upper back or hold dumbbells at your sides. | Brace your core and descend into a squat, keeping your torso upright. | Squat until thighs are parallel to the floor or lower. | Drive through your feet to return to the starting position.",images/flat/heel-elevated-squat-start.webp,images/flat/heel-elevated-squat-peak.webp,
+heel-flicks,Heel Flicks,Anfersen,Talones a los Glúteos,cardio,dynamic,compound,beginner,,full_body,hamstrings,gastrocnemius|gluteus_maximus|hip_flexors,endurance,cardio|conditioning|full_body|warm_up|bodyweight,8.0,False,True,"A running warm-up drill that alternates the heels towards the glutes, raising the cadence while dynamically flexing the knees and preparing the hamstrings.",Stand tall with the feet under the hips and the arms bent as for running. | Begin jogging lightly in place. | Flick one heel up towards the same-side glute without driving the knee forward. | Switch feet quickly and continue alternating at an even rhythm. | Stay light on the forefeet and keep the torso upright for the full interval.,,,images/flat/heel-flicks-main.webp
 heel-to-toe-walk,Heel-to-Toe Walk,Seiltänzergang,Marcha en Tándem,strength,dynamic,compound,beginner,,lower_legs,gluteus_medius|soleus,gastrocnemius|quadriceps|transverse_abdominis,rehabilitation|mobility,warm_up|rehab|bodyweight|knee_safe|lower_back_safe|no_axial_load,2.5,False,True,"A balance and coordination drill walked along an imaginary line, placing the heel of each step directly against the toes of the other foot so the base of support narrows to almost nothing.","Pick a straight line on the floor and stand on it with your arms out to your sides at shoulder height. | Step forward and place your heel directly in front of — and touching — the toes of the standing foot. | Shift your weight onto the front foot under control, pausing for a moment before the next step. | Bring the back foot through and place it heel to toe again, staying on the line rather than stepping around it. | Look ahead at a fixed point instead of down at your feet, and use your arms to correct any wobble. | Walk the desired number of steps, then turn around and walk back.",,,images/flat/heel-to-toe-walk-main.webp
 hero-pose,Hero Pose,Heldensitz,Postura del Héroe,stretching,static,isolation,beginner,,upper_legs,quadriceps,erector_spinae|hip_flexors,mobility,mobility|stretching,1.5,False,True,"A kneeling seat with the hips settling between the heels, which lengthens the quadriceps and the front of the ankles while the spine stays tall.","Kneel with the knees together and the feet slightly wider than the hips, tops of the feet flat. | Sit the hips back and down between the heels, using a block or cushion if the floor is out of reach. | Stack the ribs over the pelvis and rest the hands on the thighs. | Hold the seat for the prescribed time, keeping the weight even on both sit bones. | Come out by pressing into the hands and straightening one leg at a time.",,,images/flat/hero-pose-main.webp
 hex-bar-deadlift,Hex Bar Deadlift,Hex-Bar Deadlift,Peso Muerto con Barra Hexagonal,strength,pull,compound,intermediate,trap_bar,back,erector_spinae|gluteus_maximus|quadriceps,forearm_flexors|hamstrings|trapezius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.",Stand inside a loaded trap bar with feet shoulder-width apart. | Hinge at the hips and knees to grip the handles. | Brace your core and set your back flat. | Drive through your heels and extend hips and knees to stand up. | Lock out at the top with shoulders pulled back. | Lower the bar back to the floor under control.,images/flat/hex-bar-deadlift-start.webp,images/flat/hex-bar-deadlift-peak.webp,
@@ -340,10 +342,12 @@ kneeling-wrist-stretch,Kneeling Wrist Stretch,Kniende Handgelenkdehnung,Estirami
 l-sit,L Sit,L-Sit,L-Sit,strength,static,compound,advanced,dip_station,full_body,hip_flexors|rectus_abdominis,latissimus_dorsi|quadriceps|triceps_brachii,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,6.0,False,False,"An advanced static hold with legs extended parallel to the floor, demanding hip flexor and core strength.",Sit on the floor or press up on parallel bars with arms straight. | Lock your elbows and depress your shoulders. | Lift your legs straight out in front of you parallel to the floor. | Form an L shape with your body. | Hold the position for the prescribed duration. | Lower your legs with control to exit.,,,images/flat/l-sit-main.webp
 landmine-press,Landmine Press,Landmine Press,Press Landmine,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy|strength,shoulder_focus|push_day,6.0,True,False,"A two-handed shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.","Load one end of a barbell into a landmine attachment and load the other end with a plate. | Stand in a staggered or square stance and cup the sleeve end of the barbell in both hands at chest height. | Brace your core and press the bar forward and upward along its natural arc. | Fully extend your arms without locking the elbows, then lower the bar back under control. | Keep both hands on the bar throughout and repeat for the desired number of reps.",images/flat/landmine-press-start.webp,images/flat/landmine-press-peak.webp,
 lat-pulldown,Lat Pulldown,Latzug,Jalón al Pecho,strength,pull,compound,beginner,cable,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids,hypertrophy|strength,pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,A cable machine exercise targeting the latissimus dorsi.,"Sit at the lat pulldown machine with thighs secured under the pads. | Grip the wide bar with an overhand grip. | Pull the bar down to your upper chest, squeezing your lats. | Slowly return the bar to the starting position. | Repeat.",images/flat/lat-pulldown-start.webp,images/flat/lat-pulldown-peak.webp,
+lateral-leg-swing,Lateral Leg Swing,Seitliches Beinschwingen,Balanceo Lateral de Pierna,stretching,dynamic,isolation,beginner,,upper_legs,abductors|adductors,gluteus_medius|hip_flexors,mobility|rehabilitation,mobility|warm_up|leg_day|bodyweight,3.5,True,True,A dynamic hip-mobility drill in which one leg swings across the body and out to the side while the standing leg and trunk remain controlled.,"Stand tall and brace the trunk, using a stable support if needed. | Shift the weight onto one leg and lift the other foot slightly from the floor. | Swing the free leg across the front of the body. | Reverse the motion and swing it out to the side through a comfortable range. | Continue smoothly, then change legs.",images/flat/lateral-leg-swing-start.webp,images/flat/lateral-leg-swing-peak.webp,
 lateral-raise,Dumbbell Lateral Raise,Kurzhantel Seitheben,Elevación Lateral con Mancuernas,strength,push,isolation,beginner,dumbbell,shoulders,lateral_deltoid,anterior_deltoid,hypertrophy,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation movement targeting the lateral deltoid for shoulder width.,Stand holding dumbbells at your sides. | Raise the dumbbells out to the sides until arms are parallel to the floor. | Lower under control. | Repeat.,images/flat/lateral-raise-start.webp,images/flat/lateral-raise-peak.webp,
 leg-curl,Lying Leg Curl,Liegender Beinbeuger,Curl de Piernas Tumbado,strength,pull,isolation,beginner,leg_curl,upper_legs,hamstrings,gastrocnemius,hypertrophy,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise for the hamstrings using a leg curl machine.,Lie face down on the leg curl machine with ankles under the pad. | Curl your heels toward your glutes. | Squeeze your hamstrings at the top. | Lower with control. | Repeat.,images/flat/leg-curl-start.webp,images/flat/leg-curl-peak.webp,
 leg-extension,Leg Extension,Beinstrecker,Extensión de Piernas,strength,push,isolation,beginner,leg_extension,upper_legs,quadriceps,,hypertrophy,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,False,False,An isolation exercise for the quadriceps using a machine.,Sit in the leg extension machine with ankles behind the pad. | Extend your legs until they are straight. | Squeeze your quads at the top. | Lower with control. | Repeat.,images/flat/leg-extension-start.webp,images/flat/leg-extension-peak.webp,
 leg-press,Leg Press,Beinpresse,Prensa de Piernas,strength,push,compound,beginner,leg_press,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,A machine-based compound movement for the quads and glutes.,Sit in the leg press machine with feet shoulder-width apart on the platform. | Release the safety catches and lower the platform by bending your knees. | Push the platform back up until legs are nearly straight. | Do not lock your knees at the top. | Repeat.,images/flat/leg-press-start.webp,images/flat/leg-press-peak.webp,
+leg-swing-front-to-back,Front-to-Back Leg Swing,Beinschwingen vor und zurück,Balanceo de Pierna Adelante y Atrás,stretching,dynamic,isolation,beginner,,upper_legs,gluteus_maximus|hip_flexors,hamstrings|rectus_abdominis,mobility|rehabilitation,mobility|warm_up|leg_day|bodyweight,3.5,True,True,A dynamic hip-mobility drill that swings one straight or softly bent leg forwards and backwards while the standing side stabilises the pelvis.,"Stand tall beside a stable support and shift the weight onto the inside leg. | Brace the trunk and lift the outside foot slightly from the floor. | Swing the free leg forwards through a comfortable range. | Let it travel back behind the body without arching the lower back. | Continue smoothly, then repeat with the other leg.",images/flat/leg-swing-front-to-back-start.webp,images/flat/leg-swing-front-to-back-peak.webp,
 legs-up-the-wall,Legs-Up-the-Wall Pose,Beine an der Wand,Piernas en la Pared,stretching,static,compound,beginner,,upper_legs,hamstrings,erector_spinae,mobility,mobility|stretching,1.5,False,True,"A restorative position with the hips close to a wall and the legs resting vertically against it, used for recovery rather than for effort.","Sit sideways next to a wall with one hip touching it. | Swing the legs up the wall as you lie back, so the hips end close to the base of the wall. | Let the legs rest against the wall with the feet relaxed and the arms open at the sides. | Stay for the prescribed time, breathing slowly. | Bend the knees and roll to one side to come out.",,,images/flat/legs-up-the-wall-main.webp
 lizard-stretch,Lizard Stretch,Eidechsen-Dehnung,Estiramiento del Lagarto,stretching,static,compound,beginner,,upper_legs,adductors|hip_flexors,gluteus_maximus|hamstrings,mobility,mobility|stretching,5.0,True,True,"A deep lunge stretch that opens the hip flexors, groin and glutes with the forearms lowered toward the floor.","Step one foot forward into a deep lunge, foot placed wide. | Lower both forearms toward the floor inside the front foot. | Extend the back leg straight and let the hips sink. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/lizard-stretch-main.webp
 locust-pose,Locust Pose,Heuschrecke,Postura del Saltamontes,strength,static,compound,beginner,,back,erector_spinae|gluteus_maximus,hamstrings|posterior_deltoid,endurance|strength,calisthenics,5.0,False,True,"A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load.","Lie face down with the arms alongside the body and the forehead on the mat. | Lengthen the back of the neck and reach the fingertips towards the feet. | Lift the chest, arms and both legs off the floor at the same time. | Hold the lifted position for the prescribed time, keeping the gaze down. | Lower everything down together and rest.",,,images/flat/locust-pose-main.webp
@@ -384,17 +388,18 @@ one-arm-kettlebell-swing,One Arm Kettlebell Swing,Einarmiger Kettlebell-Swing,Sw
 one-arm-kettlebell-tricep-kickback,One-Arm Kettlebell Tricep Kickback,Einarmiger Kettlebell-Trizeps-Kickback,Extensión de Tríceps a Un Brazo con Pesa Rusa,strength,push,isolation,beginner,kettlebell,upper_arms,triceps_brachii,posterior_deltoid,hypertrophy,arm_day|push_day,5.0,True,False,"A unilateral tricep isolation done with a kettlebell instead of a dumbbell. Hinge over, pin the upper arm to the side parallel to the floor, and extend the elbow back. The offset bell mass adds rotational tension at the bottom of every rep.","Hinge forward at the hips with a flat back, knees softly bent. | Hold a kettlebell by the handle in one hand, palm facing the body. | Pin the upper arm to the side so it is parallel to the floor; the forearm hangs straight down. | Extend the elbow back to straighten the arm fully behind you, keeping the upper arm motionless. | Squeeze the tricep at lockout, then return under control to the starting position. | Complete all reps on one side, then switch hands.",images/flat/one-arm-kettlebell-tricep-kickback-start.webp,images/flat/one-arm-kettlebell-tricep-kickback-peak.webp,
 one-arm-landmine-press,One-Arm Landmine Press,Einarmiger Landmine Press,Press Landmine con Un Brazo,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|pectoralis_major,obliques|serratus_anterior|triceps_brachii,hypertrophy|strength,shoulder_focus|push_day,6.0,True,False,"A unilateral overhead press variation using a landmine setup that follows a natural arc, reducing shoulder impingement risk while building pressing strength.",Anchor one end of a barbell in a landmine attachment and load the free end. | Kneel on one knee or stand and grip the sleeve end at shoulder height with one hand. | Press the bar upward and forward along its arc until the arm is fully extended. | Lower the bar back to shoulder height under control. | Complete all reps before switching sides.,images/flat/one-arm-landmine-press-start.webp,images/flat/one-arm-landmine-press-peak.webp,
 one-arm-lat-pulldown,One-Arm Lat Pulldown,Einarmiges Lat-Pulldown,Jalón al Pecho con Un Brazo,strength,pull,compound,intermediate,cable,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids,hypertrophy,pull_day|back_focus,6.0,True,False,"A unilateral cable pulldown that targets the latissimus dorsi with a single-arm handle, allowing a greater range of motion and bilateral strength imbalances to be addressed.","Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad. | Reach up and grasp the handle with one hand, arm fully extended. | Pull the handle down toward your shoulder, driving your elbow toward your hip. | Pause briefly at full contraction, then return to the starting position with control. | Complete all reps on one side before switching.",images/flat/one-arm-lat-pulldown-start.webp,images/flat/one-arm-lat-pulldown-peak.webp,
+one-arm-seated-cable-row,One-Arm Seated Cable Row,Einarmiges Kabelrudern im Sitzen,Remo Unilateral Sentado en Polea,strength,pull,compound,intermediate,cable,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy|strength,pull_day|back_day|back_focus|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,True,False,A unilateral seated cable row that trains the lats and upper back while the torso stays square and the working shoulder blade moves through a controlled reach and pull.,"Sit at the cable row station and hold one handle with the working arm extended. | Plant the feet, sit tall and brace the trunk without leaning back. | Pull the handle towards the lower ribs while drawing the shoulder blade back. | Pause briefly without rotating the torso or shrugging the shoulder. | Extend the arm under control, finish the set and repeat on the other side.",images/flat/one-arm-seated-cable-row-start.webp,images/flat/one-arm-seated-cable-row-peak.webp,
 one-arm-single-leg-dumbbell-romanian-deadlift,One-Arm Single-Leg Dumbbell Romanian Deadlift,Einarmiges einbeiniges Kurzhantel-Romanian Deadlift,Peso Muerto Rumano a Una Pierna con Mancuerna a Un Brazo,strength,pull,compound,advanced,dumbbell,upper_legs,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|gluteus_medius|obliques,hypertrophy|strength,leg_day|core,6.0,True,False,A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core.,"Stand on one leg holding a dumbbell in the opposite hand. | Free arm out to the side for balance, free leg hovering just off the floor. | Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance. | Keep the hips square to the floor — do not open them to the side. | Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch. | Drive the hip forward to return to standing under control. | Complete all reps on one side, then switch.",images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-start.webp,images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-peak.webp,
 one-arm-single-leg-kettlebell-romanian-deadlift,One-Arm Single-Leg Kettlebell Romanian Deadlift,Einarmiges einbeiniges Kettlebell-Romanian Deadlift,Peso Muerto Rumano a Una Pierna con Pesa Rusa a Un Brazo,strength,pull,compound,advanced,kettlebell,upper_legs,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|gluteus_medius|obliques,hypertrophy|strength,leg_day|core,6.0,True,False,The kettlebell version of the one-arm single-leg RDL. The offset mass of the kettlebell and the lower hanging centre make this a subtly different challenge to the dumbbell variant — excellent for posterior-chain strength and balance under asymmetric load.,"Stand on one leg holding a kettlebell in the opposite hand by the handle. | Free arm out to the side for balance, free leg hovering behind. | Hinge at the standing hip, pushing it back while the free leg extends to counterbalance. | Keep hips square to the floor; the kettlebell tracks straight down the shin. | Feel a deep hamstring stretch on the standing leg at the bottom. | Drive the hip forward to return to standing. | Complete all reps on one side, then switch.",images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-start.webp,images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-peak.webp,
 overhead-squat,Overhead Squat,Überkopf-Kniebeuge,Sentadilla con Barra en Alto,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|lateral_deltoid|trapezius,hypertrophy|strength,,6.0,False,False,"A squat with a barbell locked out overhead in a wide snatch grip, demanding mobility, stability, and a strong core.",Hold a barbell overhead with a wide snatch grip and arms locked out. | Stand with feet slightly wider than shoulder-width. | Squat down by pushing your hips back and bending your knees. | Keep the bar directly over the middle of your feet. | Drive through your heels to stand back up. | Repeat for the desired number of reps.,images/flat/overhead-squat-start.webp,images/flat/overhead-squat-peak.webp,
 overhead-tricep-extension,Overhead Tricep Extension,Überkopf-Trizepsstreckung,Extensión de Tríceps por Encima de la Cabeza,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise for the triceps emphasizing the long head.,Stand or sit holding a dumbbell overhead with both hands. | Lower the dumbbell behind your head by bending your elbows. | Extend your arms back to the starting position. | Keep your elbows close to your head throughout. | Repeat.,images/flat/overhead-tricep-extension-start.webp,images/flat/overhead-tricep-extension-peak.webp,
 overhead-triceps-stretch,Overhead Triceps Stretch,Trizeps-Dehnung über Kopf,Estiramiento de Tríceps sobre la Cabeza,stretching,static,isolation,beginner,,upper_arms,triceps_brachii,latissimus_dorsi,mobility,mobility|stretching,5.0,True,True,A standing stretch that lengthens the triceps and lat by reaching the hand down the upper back.,"Raise one arm overhead and bend the elbow. | Let your hand drop down behind your head. | Use the other hand to press the bent elbow back. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/overhead-triceps-stretch-main.webp
-pause-deadlift,Pause Deadlift,Deadlift mit Pause,Peso Muerto con Pausa,strength,pull,compound,advanced,barbell,back,erector_spinae|gluteus_maximus|hamstrings,quadriceps|trapezius,strength|power,powerlifting|shoulder_safe|knee_safe,6.0,False,False,A deadlift variation with a deliberate pause just below the knees to build strength off the floor.,"Set up for a conventional deadlift. | Pull the bar off the floor and pause when it passes your knees. | Hold for 2–3 seconds, then complete the lift. | Lower under control. | Repeat.",images/flat/deadlift-start.webp,images/flat/deadlift-peak.webp,
+pause-deadlift,Pause Deadlift,Deadlift mit Pause,Peso Muerto con Pausa,strength,pull,compound,advanced,barbell,back,erector_spinae|gluteus_maximus|hamstrings,quadriceps|trapezius,strength|power,powerlifting|shoulder_safe|knee_safe,6.0,False,False,A deadlift variation with a deliberate pause just below the knees to build strength off the floor.,"Set up for a conventional deadlift. | Pull the bar off the floor and pause when it passes your knees. | Hold for 2–3 seconds, then complete the lift. | Lower under control. | Repeat.",images/flat/pause-deadlift-start.webp,images/flat/pause-deadlift-peak.webp,
 pause-pull-up,Pause Pull-Up,Klimmzug mit Pause,Dominada con Pausa,strength,pull,compound,advanced,pull_up_bar,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids|trapezius,hypertrophy|strength,calisthenics|pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A pull-up variation that adds a brief isometric hold at the top of the movement, with the chin over the bar, before lowering back down.","Hang from a pull-up bar with an overhand grip, arms fully extended. | Pull yourself up until your chin clears the bar. | Pause and hold that top position for a moment. | Lower yourself back down under control to a full hang. | Repeat for the desired number of reps.",images/flat/pause-pull-up-start.webp,images/flat/pause-pull-up-peak.webp,
 pause-squat,Pause Squat,Kniebeuge mit Pause,Sentadilla con Pausa,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,False,False,"A barbell squat variation with a deliberate pause at the bottom, eliminating the stretch reflex to build strength from a dead stop.",Unrack a barbell and rest it across your upper back. | Stand with feet shoulder-width apart. | Squat down until your thighs are parallel to the floor. | Hold the bottom position for 2-3 seconds. | Drive through your heels to stand back up. | Repeat for the desired number of reps.,images/flat/pause-squat-start.webp,images/flat/pause-squat-peak.webp,
 paused-bench-press,Paused Bench Press,Bankdrücken mit Pause,Press de Banca con Pausa,strength,push,compound,advanced,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A bench press variation pausing the bar on the chest, removing momentum to build strict pressing strength.",Lie on a flat bench and grip the barbell slightly wider than shoulder-width. | Unrack the bar and lower it to your chest. | Pause on your chest for 1-2 seconds. | Press the bar back up until your arms are fully extended. | Control the descent on every rep. | Repeat for the desired number of reps.,images/flat/paused-bench-press-start.webp,images/flat/paused-bench-press-peak.webp,
 paused-incline-bench-press,Paused Incline Bench Press,Schrägbankdrücken mit Pause,Press Inclinado con Pausa,strength,push,compound,advanced,barbell,chest,anterior_deltoid|pectoralis_major,triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"An incline bench press with a pause on the upper chest, emphasizing strict control and upper-pec strength.",Lie on an incline bench and grip the barbell slightly wider than shoulder-width. | Unrack the bar and lower it to your upper chest. | Pause on your chest for 1-2 seconds. | Press the bar back up until your arms are fully extended. | Keep your shoulder blades retracted throughout. | Repeat for the desired number of reps.,images/flat/paused-incline-bench-press-start.webp,images/flat/paused-incline-bench-press-peak.webp,
-paused-ohp,Paused Overhead Press,Pausiertes Überkopfdrücken,Press militar con pausa,strength,push,compound,advanced,barbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"An overhead press variation that pauses the bar at the shoulders, removing momentum to build strict pressing strength and overhead stability.","Set up with a barbell racked at shoulder height, feet shoulder-width apart, and the core braced. | Press the bar straight overhead until the elbows are fully locked out. | Lower the bar under control back down to the front of the shoulders. | Hold a full one-second pause at the shoulders, keeping tension and eliminating any bounce. | Press back up from the dead stop without using leg drive.",images/flat/ohp-start.webp,images/flat/ohp-peak.webp,
+paused-ohp,Paused Overhead Press,Pausiertes Überkopfdrücken,Press militar con pausa,strength,push,compound,advanced,barbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"An overhead press variation that pauses the bar at the shoulders, removing momentum to build strict pressing strength and overhead stability.","Set up with a barbell racked at shoulder height, feet shoulder-width apart, and the core braced. | Press the bar straight overhead until the elbows are fully locked out. | Lower the bar under control back down to the front of the shoulders. | Hold a full one-second pause at the shoulders, keeping tension and eliminating any bounce. | Press back up from the dead stop without using leg drive.",images/flat/paused-ohp-start.webp,images/flat/paused-ohp-peak.webp,
 pec-deck,Pec Deck,Pec Deck,Pec Deck,strength,push,isolation,beginner,pec_deck,chest,pectoralis_major,anterior_deltoid|serratus_anterior,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.,Sit in the pec deck machine and place your forearms against the pads. | Adjust the seat so pads align with mid-chest height. | Squeeze the pads together in front of your chest. | Hold the contraction briefly at the center. | Return under control to the starting position. | Repeat for the desired number of reps.,images/flat/pec-deck-start.webp,images/flat/pec-deck-peak.webp,
 pendlay-row,Pendlay Row,Pendlay-Rudern,Remo Pendlay,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids|trapezius,biceps_brachii|erector_spinae|posterior_deltoid,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A strict barbell row performed from a dead stop on the floor between reps, torso parallel to the ground. Popularized by coach Glenn Pendlay.","Load a barbell and set it on the floor. | Hinge at the hips until your torso is parallel to the ground, knees slightly bent. | Grip the bar slightly wider than shoulder-width with an overhand grip. | Explosively pull the bar to your lower chest. | Lower the bar back to the floor under control and pause before the next rep. | Repeat.",images/flat/pendlay-row-start.webp,images/flat/pendlay-row-peak.webp,
 pigeon-stretch,Pigeon Stretch,Tauben-Dehnung,Estiramiento de la Paloma,stretching,static,compound,beginner,,upper_legs,gluteus_maximus,gluteus_medius|hip_flexors,mobility,mobility|stretching,5.0,True,True,A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body.,"From all fours, bring one knee forward and lay the shin across in front. | Extend the other leg straight back, top of the foot down. | Sink your hips toward the floor and keep them square. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/pigeon-stretch-main.webp
@@ -411,6 +416,7 @@ pilates-spine-twist,Pilates Spine Twist,Pilates Spine Twist,Spine Twist de Pilat
 pistol-squat,Pistol Squat,Pistol Squat,Sentadilla a una Pierna (Pistol),strength,push,compound,advanced,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|hip_flexors,strength,leg_day|calisthenics,6.0,True,True,"A single-leg squat performed with the non-working leg extended forward, demanding strength and balance.","Stand on one leg with the other extended forward, arms out for balance. | Hinge at the hips and bend the standing knee, keeping the chest up. | Descend slowly until the back of the thigh touches the calf. | Drive through the standing heel to return to standing. | Complete reps per side, then switch legs.",images/flat/pistol-squat-start.webp,images/flat/pistol-squat-peak.webp,
 planche,Planche,Planche,Plancha Calisténica,strength,static,compound,advanced,,chest,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,strength|power,calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,True,An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.,Begin in a push-up position with hands turned outward. | Lean forward until your center of mass is over your hands. | Lift your feet off the ground keeping the body horizontal. | Hold the position. | Return to the floor with control.,,,images/flat/planche-main.webp
 plank,Plank,Plank,Plancha,strength,static,compound,beginner,,core,rectus_abdominis|transverse_abdominis,erector_spinae,endurance|strength,core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,True,An isometric core exercise that strengthens the entire midsection.,Place your forearms on the floor with elbows under your shoulders. | Extend your legs back and rise onto your toes. | Keep your body in a straight line from head to heels. | Brace your core and squeeze your glutes. | Hold the position for the desired duration. | Lower your knees to exit the hold.,,,images/flat/plank-main.webp
+plank-knee-tuck,Plank Knee Tuck,Plank mit Knieanziehen,Rodilla al Pecho en Plancha,strength,dynamic,compound,intermediate,,core,hip_flexors|rectus_abdominis,anterior_deltoid|obliques|serratus_anterior|transverse_abdominis,endurance|strength,core|calisthenics|knee_safe|no_axial_load,5.0,False,True,"A moving core drill performed from a high plank: the body holds its straight line while one knee is drawn in under the chest and sent back, alternating sides. Slower and more controlled than a mountain climber, it trains the abdominals and hip flexors while the shoulders and trunk stay braced.",Set up in a high plank with the hands under the shoulders and the body in a straight line from head to heels. | Press the floor away and brace the trunk so the hips neither sag nor pike. | Draw one knee in towards the chest without letting the hips rise. | Extend the leg back to the starting position under control. | Repeat with the other leg and keep alternating for the desired number of repetitions.,images/flat/plank-knee-tuck-start.webp,images/flat/plank-knee-tuck-peak.webp,
 plate-loaded-donkey-calf-raise,Plate-Loaded Donkey Calf Raise,Esel-Wadenheben an der Maschine,Elevación de Pantorrilla a la Burra en Máquina,strength,push,isolation,beginner,donkey_calf_raise_machine,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|calf_focus|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A donkey calf raise on a plate-loaded machine, with a pad across the hips and the torso hinged forward so the calves are stretched at the bottom of every repetition.","Load the plate horns and step onto the platform with the balls of your feet on the edge and your heels hanging free. | Bend forward at the hips and settle the pad across your hips, then rest your forearms on the support in front of you. | Keep your knees straight and your back flat, with your torso close to parallel to the floor. | Push through the balls of your feet and raise your heels as high as you can, pausing briefly at the top. | Lower your heels below the platform until you feel a strong calf stretch, and repeat for the desired number of repetitions.",images/flat/plate-loaded-donkey-calf-raise-start.webp,images/flat/plate-loaded-donkey-calf-raise-peak.webp,
 plate-loaded-glute-drive,Plate-Loaded Glute Drive,Glute Drive an der Scheibenmaschine,Empuje de Glúteo en Máquina de Discos,strength,push,compound,beginner,hip_thrust_machine,upper_legs,gluteus_maximus,gluteus_medius|hamstrings|quadriceps,hypertrophy|strength,leg_day|glute_focus|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,6.0,False,False,"A machine hip thrust performed on a plate-loaded glute drive, where the built-in back pad and foot platform set the position so the hips can extend against the load without setting up a bench.","Load the plate horns evenly and sit into the machine with your upper back against the pad and your feet flat on the platform. | Pull the hip pad or lap bar across your hips and adjust it so it sits on the crease of the hips, not on your stomach. | Set your feet so that your shins will be roughly vertical when your hips are at the top, and take hold of the handles. | Drive your hips up by squeezing the glutes until your thighs are level with your torso, and hold briefly at the top. | Lower under control until your hips are just short of the bottom of the range, and repeat for the desired number of repetitions.",images/flat/plate-loaded-glute-drive-start.webp,images/flat/plate-loaded-glute-drive-peak.webp,
 plate-loaded-lateral-raise,Plate-Loaded Lateral Raise,Seitheben an der Scheibenmaschine,Elevación Lateral en Máquina de Discos,strength,push,isolation,beginner,plate_loaded_lateral_raise_machine,shoulders,lateral_deltoid,anterior_deltoid|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A seated lateral raise on a plate-loaded machine, where pads bear against the upper arms so the side deltoids lift the load without the hands gripping it.","Set the seat height so that the pivot of the arm pads lines up with the point of your shoulders when you sit down. | Load the plate horns evenly on both sides and sit with your back flat against the pad. | Place the outside of your upper arms against the pads with your elbows bent and your arms hanging down. | Push out and up against the pads until your upper arms are roughly level with your shoulders. | Lower under control until your arms are back at your sides, and repeat for the desired number of repetitions.",images/flat/plate-loaded-lateral-raise-start.webp,images/flat/plate-loaded-lateral-raise-peak.webp,
@@ -419,7 +425,7 @@ plate-pinch,Plate Pinch,Plate Pinch,Agarre de Discos,strength,static,isolation,i
 plate-pullover,Plate Pullover,Pullover mit Hantelscheibe,Pullover con Disco,strength,pull,compound,beginner,plates,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy,pull_day|push_day|requires_bench,6.0,False,False,"A pullover holding a weight plate, working the lats, chest, and serratus.",Lie flat on a bench holding a plate with both hands. | Press the plate over the chest with arms nearly straight. | Lower the plate back in an arc behind the head until you feel a stretch. | Pull the plate back over the chest along the same arc. | Repeat for the prescribed reps.,images/flat/plate-pullover-start.webp,images/flat/plate-pullover-peak.webp,
 plow-pose,Plow Pose,Pflug,Postura del Arado,stretching,static,compound,intermediate,,back,erector_spinae|hamstrings,gluteus_maximus|trapezius,mobility,mobility|stretching,5.0,False,True,"An inversion in which the legs pass overhead until the toes reach the floor behind the head, lengthening the whole back of the body.","Lie on your back with the arms alongside the body, palms down. | Lift both legs overhead and support the lower back with the hands. | Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows. | Hold the position for the prescribed time, breathing steadily and keeping the head still. | Roll down one vertebra at a time with the hands supporting the back.",,,images/flat/plow-pose-main.webp
 plyo-lunge,Plyo Lunge,Plyometrischer Ausfallschritt,Zancada Pliométrica,plyometrics,dynamic,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,power|endurance,leg_day|conditioning,7.0,True,True,"An explosive split-stance jump that switches the legs in mid-air, alternating each rep.","Start in a forward lunge with one foot ahead of the other. | Drop into a deep lunge with the back knee almost touching the floor. | Drive both feet off the floor, switching legs in mid-air. | Land softly in a lunge with the opposite leg forward. | Continue alternating without pausing.",images/flat/plyo-lunge-start.webp,images/flat/plyo-lunge-peak.webp,
-plyo-push-up,Plyo Push-Up,Plyometrischer Liegestütz,Flexión Pliométrica,plyometrics,push,compound,intermediate,,chest,pectoralis_major|triceps_brachii,anterior_deltoid,power,push_day|calisthenics,7.0,False,True,"An explosive push-up where the hands leave the floor at the top, training upper-body power.",Set up in a standard push-up position with hands shoulder-width. | Lower yourself with control until the chest nearly touches the floor. | Drive up explosively so the hands leave the floor. | Land softly with the elbows slightly bent. | Repeat without pausing for the prescribed reps.,images/flat/clap-push-ups-start.webp,images/flat/clap-push-ups-peak.webp,
+plyo-push-up,Plyo Push-Up,Plyometrischer Liegestütz,Flexión Pliométrica,plyometrics,push,compound,intermediate,,chest,pectoralis_major|triceps_brachii,anterior_deltoid,power,push_day|calisthenics,7.0,False,True,"An explosive push-up where the hands leave the floor at the top, training upper-body power.",Set up in a standard push-up position with hands shoulder-width. | Lower yourself with control until the chest nearly touches the floor. | Drive up explosively so the hands leave the floor. | Land softly with the elbows slightly bent. | Repeat without pausing for the prescribed reps.,images/flat/plyo-push-up-start.webp,images/flat/plyo-push-up-peak.webp,
 preacher-curl,Preacher Curl,Preacher Curl,Curl en Banco Scott,strength,pull,isolation,beginner,ez_bar,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A curl variation using a preacher bench to isolate the biceps.,Sit at a preacher bench with your upper arms resting on the pad. | Hold an EZ-bar with an underhand grip. | Curl the bar up toward your shoulders. | Lower with control until arms are nearly straight. | Repeat.,images/flat/preacher-curl-start.webp,images/flat/preacher-curl-peak.webp,
 preacher-hammer-curl,Preacher Hammer Curl,Hammer-Curl am Scott-Pult,Curl Martillo en Banco Scott,strength,pull,isolation,intermediate,dumbbell,upper_arms,brachialis|brachioradialis,biceps_brachii,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,"A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.",Sit at a preacher bench with a dumbbell in each hand. | Rest your upper arms on the pad with palms facing each other. | Curl the dumbbells up while keeping your wrists neutral. | Squeeze your biceps at the top of the movement. | Lower the dumbbells with control. | Repeat for the desired number of reps.,images/flat/preacher-hammer-curl-start.webp,images/flat/preacher-hammer-curl-peak.webp,
 pseudo-planche-push-ups,Pseudo Planche Push Ups,Pseudo Planche Push-Ups,Push-Ups de Pseudo Plancha,strength,push,compound,advanced,,chest,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A push-up with hands turned back and shoulders leaned far past the wrists, mimicking planche loading.",Start in a push-up position with your hands turned so fingers point back. | Lean your shoulders forward past your wrists. | Lower your chest toward the floor by bending your elbows. | Keep your body in a straight line. | Press back up while maintaining the forward lean. | Repeat for the desired number of reps.,images/flat/pseudo-planche-push-ups-start.webp,images/flat/pseudo-planche-push-ups-peak.webp,
@@ -496,6 +502,7 @@ single-leg-lying-leg-curl,Single Leg Lying Leg Curl,Einbeiniger Liegender Leg Cu
 single-leg-press,Single Leg Press,Einbeinige Beinpresse,Prensa de Piernas a Una Pierna,strength,push,compound,intermediate,leg_press,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,True,False,"A lower-body exercise performed on a leg press machine, pressing the platform with one leg at a time.","Sit in a leg press machine with one foot placed on the platform. | Keep the other leg off the platform, resting to the side. | Release the safeties and lower the platform by bending your knee. | Stop when your knee is near a 90-degree angle. | Drive through the heel to press the platform back up. | Complete reps on one side, then switch.",images/flat/single-leg-press-start.webp,images/flat/single-leg-press-peak.webp,
 single-leg-romanian-deadlift,Single Leg Romanian Deadlift,Einbeiniges Romanian Deadlift,Peso Muerto Rumano a Una Pierna,strength,pull,compound,intermediate,dumbbell,back,gluteus_maximus|hamstrings,erector_spinae|gluteus_medius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,True,False,"A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.","Stand on one leg holding a dumbbell in each hand in front of your thighs. | Keep a slight bend in the standing knee. | Hinge at the hip while extending the free leg behind you. | Lower the dumbbells along your standing leg until you feel a hamstring stretch. | Drive through the heel to return to upright. | Complete reps on one side, then switch.",images/flat/single-leg-romanian-deadlift-start.webp,images/flat/single-leg-romanian-deadlift-peak.webp,
 sit-ups,Sit-Ups,Sit-Ups,Abdominales,strength,pull,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques,hypertrophy|endurance,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A classic abdominal exercise with a full range of motion.,Lie on your back with knees bent and feet anchored. | Cross your arms over your chest or place hands behind your head. | Sit all the way up until your torso is upright. | Lower back down with control. | Repeat.,images/flat/sit-ups-start.webp,images/flat/sit-ups-peak.webp,
+ski-erg,SkiErg,SkiErg,SkiErg,cardio,pull,compound,intermediate,ski_erg,full_body,latissimus_dorsi|rectus_abdominis|triceps_brachii,gluteus_maximus|hamstrings|quadriceps,endurance|power,cardio|conditioning|full_body|no_axial_load,8.0,False,False,A standing cardio exercise on a ski ergometer that combines a forceful double-pole pull with a small hip hinge to train full-body power and endurance.,Stand facing the SkiErg with the handles overhead and the feet about hip-width apart. | Brace the trunk and drive the handles down by pulling with the lats while hinging slightly at the hips. | Finish with the hands beside the thighs and the knees softly bent. | Let the cords retract as you return the arms overhead and stand tall. | Repeat smoothly while keeping the heels planted and the torso controlled.,images/flat/ski-erg-start.webp,images/flat/ski-erg-peak.webp,
 skull-crusher,Skull Crusher,Skull Crusher,Skull Crusher,strength,push,isolation,intermediate,barbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A lying triceps extension using a barbell to isolate the triceps through a full range of motion.,Lie on a flat bench holding a barbell over your chest with a narrow grip. | Lower the bar toward your forehead by bending at the elbows. | Extend your arms back to the start. | Repeat.,images/flat/skull-crusher-start.webp,images/flat/skull-crusher-peak.webp,
 sled-row,Sled Row,Sled Row,Remo con Trineo,strength,pull,compound,intermediate,sled,back,latissimus_dorsi,biceps_brachii|gluteus_maximus|posterior_deltoid|rhomboids|trapezius,strength|endurance,pull_day,6.0,False,False,"A loaded carry-and-pull performed by gripping a sled and rowing it toward you as you walk backwards, training the back through a continuous drag rather than discrete reps.","Load a sled and grip its uprights with both hands, one to each post. | Stand facing the sled with the arms extended and the torso leaned back slightly against the load. | Pull the sled toward you by driving the elbows back, and take a short step backwards as you do. | Extend the arms again, step back once more, and repeat the pull. | Continue for distance or time, keeping a steady pull-and-step rhythm.",images/flat/sled-row-start.webp,images/flat/sled-row-peak.webp,
 smith-machine-bench-press,Smith Machine Bench Press,Smith Machine Bankdrücken,Press de Banca en Máquina Smith,strength,push,compound,beginner,smith_machine,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,"A bench press variation in the Smith machine, where the guided bar path adds stability for the chest.",Lie on a flat bench set inside a Smith machine. | Grip the bar slightly wider than shoulder-width and unrack it. | Lower the bar under control to your mid-chest. | Pause briefly without bouncing. | Press the bar back up until your arms are fully extended. | Repeat for the desired number of reps.,images/flat/smith-machine-bench-press-start.webp,images/flat/smith-machine-bench-press-peak.webp,
@@ -528,7 +535,7 @@ stability-ball-push-up,Stability Ball Push-Up,Stability-Ball-Push-Up,Push-Up con
 stability-ball-push-up-hands-on-ball,Stability Ball Push-Up (Hands on Ball),Stability-Ball-Liegestütz (Hände auf dem Ball),Flexión sobre pelota de estabilidad (manos en la pelota),strength,push,compound,intermediate,stability_ball,chest,pectoralis_major,anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii,hypertrophy|core,push_day|calisthenics|core,6.0,False,False,"An incline push-up performed with both hands on a stability ball and the feet on the floor. The unstable surface forces the chest, shoulders, and triceps to work harder while the core fights to keep the body rigid.","Place both hands on top of a stability ball and walk your feet back into a straight-arm plank, body in a straight line from head to heels. | Brace your core and keep the ball steady beneath your hands. | Bend your elbows to lower your chest toward the ball under control. | Press back up to full arm extension without letting the ball roll. | Repeat for the desired number of reps.",images/flat/stability-ball-push-up-hands-on-ball-start.webp,images/flat/stability-ball-push-up-hands-on-ball-peak.webp,
 stability-ball-wall-squat,Stability Ball Wall Squat,Wandkniebeuge mit Gymnastikball,Sentadilla en Pared con Pelota,strength,push,compound,beginner,stability_ball,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy,leg_day,6.0,False,False,"A bodyweight squat with a stability ball pinned between the lower back and a wall, keeping the spine guided.","Place a stability ball between your lower back and a wall. | Step the feet forward about a foot, slightly wider than shoulder-width. | Squat down, letting the ball roll up the back as you descend. | Stop when thighs are parallel to the floor. | Drive through the heels to stand back up.",images/flat/stability-ball-wall-squat-start.webp,images/flat/stability-ball-wall-squat-peak.webp,
 stair-climber,Stair Climber,Treppensteiger,Escaladora de Escaleras,cardio,push,compound,beginner,stair_climber,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|gluteus_medius|hamstrings|soleus,endurance,conditioning|leg_day|glute_focus,8.0,False,False,"A cardio machine movement that climbs a revolving staircase step after step, loading the glutes and quads continuously with no landing impact.","Step onto the bottom stair with the machine at its slowest setting and take the rails lightly for balance. | Climb one step at a time, placing the whole foot on each stair rather than just the toes. | Stand upright with your chest open and your hips under your shoulders instead of hunching over the console. | Push the step down through the heel of the front foot, letting the glute of that leg do the work. | Set the pace so you can hold your posture, and keep climbing for the desired time or number of floors.",,,images/flat/stair-climber-main.webp
-standing-calf-raise,Standing Calf Raise,Stehende Wadenhebeübung,Elevación de Talones de Pie,strength,push,isolation,beginner,standing_calf_raise_machine,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A calf raise performed standing to develop the gastrocnemius through a full range of motion.,Stand on the edge of a platform or calf raise machine. | Lower heels below the platform. | Push up onto your toes. | Lower slowly. | Repeat.,images/flat/machine-calf-raise-start.webp,images/flat/machine-calf-raise-peak.webp,
+standing-calf-raise,Standing Calf Raise,Stehende Wadenhebeübung,Elevación de Talones de Pie,strength,push,isolation,beginner,standing_calf_raise_machine,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A calf raise performed standing to develop the gastrocnemius through a full range of motion.,Stand on the edge of a platform or calf raise machine. | Lower heels below the platform. | Push up onto your toes. | Lower slowly. | Repeat.,images/flat/standing-calf-raise-start.webp,images/flat/standing-calf-raise-peak.webp,
 standing-calf-stretch,Standing Calf Stretch,Stehende Wadendehnung,Estiramiento de Pantorrilla de Pie,stretching,static,isolation,beginner,,lower_legs,gastrocnemius,soleus,mobility,mobility|stretching,5.0,True,True,A staggered-stance stretch that lengthens the calf by pressing the rear heel down with the back leg straight.,"Step one foot back into a staggered stance. | Keep the back leg straight and the heel pressed down. | Bend the front knee and lean your weight forward. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat.",,,images/flat/standing-calf-stretch-main.webp
 standing-forward-fold,Standing Forward Fold,Stehende Vorbeuge,Flexión de Pie hacia Adelante,stretching,static,compound,beginner,,upper_legs,hamstrings,erector_spinae|gastrocnemius,mobility,mobility|stretching,5.0,False,True,A standing stretch that lengthens the hamstrings and lower back by folding the torso over straight legs.,"Stand tall with your feet hip-width apart and legs straight. | Hinge at your hips and fold your torso down toward the floor. | Let your hands and head hang toward your feet. | Hold for 20 to 30 seconds, breathing steadily.",,,images/flat/standing-forward-fold-main.webp
 standing-forward-fold-to-half-lift,Standing Forward Fold to Half Lift,Vorbeuge zum halben Aufrichten,Flexión de Pie a Media Elevación,stretching,dynamic,compound,beginner,,upper_legs,erector_spinae|hamstrings,gluteus_maximus,mobility,mobility|stretching,5.0,False,True,"The familiar half-lift articulation: from a standing forward fold the chest lifts to a flat back with the spine long, then folds again. It teaches the difference between a rounded fold and a long-spine hinge.","Stand with the feet hip-width apart and fold forward from the hips. | Rest the hands on the shins, the floor or blocks. | Slide the hands up the shins and lift the chest until the back is flat and the spine is long. | Fold back down, letting the head and neck release. | Continue alternating between the two for the desired number of repetitions.",images/flat/standing-forward-fold-to-half-lift-start.webp,images/flat/standing-forward-fold-to-half-lift-peak.webp,
@@ -558,6 +565,7 @@ thread-the-needle-flow,Thread the Needle Flow,Nadelöhr im Wechsel,Enhebrar la A
 three-legged-dog,Three-Legged Downward Dog,Dreibeiniger Hund,Perro de Tres Patas,strength,static,compound,intermediate,,shoulders,anterior_deltoid|gluteus_maximus,hamstrings|trapezius,endurance|strength,calisthenics,5.0,True,True,Downward dog with one leg lifted: the shoulders carry more load while the lifted leg extends in line with the spine and the hips stay square.,"Set up in downward dog with the hands shoulder-width apart and the hips high. | Press both hands evenly into the floor and shift the weight slightly forward. | Lift one leg behind you until it is in line with the spine, keeping both hip points level. | Hold the position for the prescribed time with the standing heel reaching down. | Lower the leg and repeat on the other side.",,,images/flat/three-legged-dog-main.webp
 thruster,Thruster,Thruster,Thruster,strength,dynamic,compound,intermediate,barbell,shoulders,anterior_deltoid|quadriceps,gluteus_maximus|trapezius|triceps_brachii,hypertrophy|strength,knee_safe,6.0,False,False,A full-body barbell movement combining a front squat with an overhead press in one fluid drive.,Hold a barbell in a front rack position with elbows high. | Stand with feet shoulder-width apart. | Squat down to parallel while keeping your torso upright. | Drive up out of the squat and press the bar overhead in one motion. | Lock out your arms at the top with the bar overhead. | Lower the bar back to the front rack and repeat.,images/flat/thruster-start.webp,images/flat/thruster-peak.webp,
 toes-to-bar,Toes to Bar,Toes to Bar,Toes to Bar,strength,pull,compound,intermediate,pull_up_bar,core,hip_flexors|rectus_abdominis,forearm_flexors|latissimus_dorsi|obliques,hypertrophy|strength,core_focus|calisthenics,6.0,False,False,An advanced hanging core exercise on a pull-up bar requiring hip flexion strength and lat engagement to touch the toes to the bar.,"Hang from a pull-up bar with an overhand grip, arms fully extended and body still. | Engage your lats and core to prevent swinging. | Raise your legs with straight knees, reaching your toes up toward the bar. | Touch the bar with your toes, then lower your legs under control. | Repeat for the desired reps.",images/flat/toes-to-bar-start.webp,images/flat/toes-to-bar-peak.webp,
+torso-twists,Torso Twists,Rumpfdrehungen,Giros de Torso,stretching,dynamic,compound,beginner,,core,obliques|transverse_abdominis,erector_spinae,mobility,mobility|warm_up|core|bodyweight,3.5,False,True,"A standing rotational warm-up that turns the rib cage from side to side while the pelvis stays comparatively stable, mobilising the thoracic spine and trunk.",Stand with the feet about shoulder-width apart and the knees softly bent. | Brace lightly and hold the hands together in front of the chest. | Rotate the rib cage to one side without shifting the feet. | Return through centre and rotate to the other side. | Continue alternating smoothly through a comfortable range.,,,images/flat/torso-twists-main.webp
 treadmill-running,Treadmill Running,Laufbandlauf,Carrera en Cinta,cardio,dynamic,compound,beginner,treadmill,full_body,gastrocnemius|quadriceps,gluteus_maximus|hamstrings|hip_flexors|soleus,endurance,full_body|conditioning,8.0,False,False,"A running cardio movement performed on a motorised belt, holding a chosen pace and distance indoors with the surface and gradient under your control.","Step onto the treadmill with a foot on each side rail, start the belt at a walking speed and step on once it is moving. | Build up to your running pace, landing under your hips rather than reaching out in front of you. | Run tall with your shoulders relaxed, your elbows bent at about ninety degrees and your arms swinging forward and back, not across your body. | Keep your eyes forward and stay in the middle of the belt instead of drifting back toward the rear roller. | Hold the pace for the desired time or distance, then slow the belt and walk for a few minutes before stepping off.",,,images/flat/treadmill-running-main.webp
 tree-pose,Tree Pose,Baumhaltung,Postura del Árbol,strength,static,compound,intermediate,,upper_legs,gluteus_medius|quadriceps,erector_spinae|soleus,endurance|strength,calisthenics,5.0,True,True,A one-legged standing balance with the sole of the free foot placed on the inner calf or thigh and the hips level.,"Stand tall and shift the weight onto one foot. | Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee. | Press the foot and the leg into each other and level the hips. | Bring the hands to the chest or overhead and hold for the prescribed time. | Lower the foot and repeat on the other side.",,,images/flat/tree-pose-main.webp
 triangle-pose,Triangle Pose,Dreieckshaltung,Postura del Triángulo,stretching,static,compound,intermediate,,upper_legs,hamstrings|obliques,adductors|gluteus_medius,mobility,mobility|stretching,5.0,True,True,"A wide-stance pose with both legs straight and the torso tilting sideways over the front leg, lengthening the hamstring and the whole side body.","Stand wide with the front foot turned out and the back foot angled slightly in. | Keep both legs straight and reach the front hand forward as the hips shift back. | Tilt sideways and bring the bottom hand to the shin, a block or the floor, top arm reaching up. | Hold the position for the prescribed time, turning the chest towards the ceiling. | Press into the feet to come up and repeat on the other side.",,,images/flat/triangle-pose-main.webp
@@ -579,7 +587,7 @@ upright-row,Barbell Upright Row,Langhantel Hochziehen,Remo al Mentón con Barra,
 upward-dog,Upward-Facing Dog,Heraufschauender Hund,Perro Boca Arriba,stretching,static,compound,intermediate,,core,erector_spinae|triceps_brachii,gluteus_maximus|pectoralis_major,mobility,mobility|stretching,5.0,False,True,"A prone backbend on straight arms with the thighs lifted off the floor, so the arms and back extensors hold the chest open and the spine long.","Lie face down with the hands beside the lower ribs and the tops of the feet on the floor. | Press the hands down and straighten the arms, lifting the chest and then the thighs off the mat. | Draw the shoulders back and down and keep the neck long. | Hold the position for the prescribed time with only the hands and the tops of the feet on the floor. | Bend the arms and lower down under control.",,,images/flat/upward-dog-main.webp
 v-bar-lat-pulldown,V-Bar Lat Pulldown,V-Griff Latziehen,Jalón al Pecho con Barra en V,strength,pull,compound,beginner,lat_pulldown_machine,back,latissimus_dorsi,biceps_brachii|rhomboids|trapezius,hypertrophy,pull_day|shoulder_safe|lower_back_safe,6.0,False,False,"A neutral-grip pulldown performed with a narrow V-handle, maximizing lat stretch and allowing a deeper contraction.","Attach a V-bar (double-D handle) to a lat pulldown cable. | Sit with the thighs secured under the pad and grip the handle, palms facing each other. | Begin with the arms fully extended overhead. | Pull the handle down to the sternum by driving the elbows down and slightly back. | Squeeze the lats at the bottom, then return slowly under control. | Repeat for the recommended number of repetitions.",images/flat/v-bar-lat-pulldown-start.webp,images/flat/v-bar-lat-pulldown-peak.webp,
 v-bar-tricep-pushdown,V-Bar Tricep Pushdown,V-Griff Trizepsdrücken,Extensión de Tríceps en Polea con Barra en V,strength,push,isolation,beginner,cable,upper_arms,triceps_brachii,,hypertrophy,arm_day,5.0,False,False,"A cable tricep pushdown using a V-handle, which locks the wrists in a pronated, slightly-angled position and loads the lateral head.","Attach a V-bar handle to a high cable pulley. | Stand facing the stack and grip the V-bar with both hands, palms down. | Start with the elbows tucked to the sides, forearms parallel to the floor. | Press the handle down until the arms are fully extended. | Squeeze the triceps, then return under control to the starting position. | Repeat for the recommended number of repetitions.",images/flat/v-bar-tricep-pushdown-start.webp,images/flat/v-bar-tricep-pushdown-peak.webp,
-v-sit,V-Sit,V-Sitz,Posición en V,strength,push,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|quadriceps,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A static core hold balancing on the sit bones with the legs and torso lifted into a V, challenging the abdominals and hip flexors.",Sit on the floor with your legs extended in front of you. | Lean back slightly and lift your legs off the floor. | Reach your arms forward so your body forms a V shape. | Balance on your sit bones with core tight. | Hold the position while breathing steadily. | Lower your legs and torso to exit.,,,images/flat/v-sit-main.webp
+v-sit,V-Sit,V-Sitz,Posición en V,strength,static,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|quadriceps,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A static core hold balancing on the sit bones with the legs and torso lifted into a V, challenging the abdominals and hip flexors.",Sit on the floor with your legs extended in front of you. | Lean back slightly and lift your legs off the floor. | Reach your arms forward so your body forms a V shape. | Balance on your sit bones with core tight. | Hold the position while breathing steadily. | Lower your legs and torso to exit.,,,images/flat/v-sit-main.webp
 v-ups,V Ups,V-Ups,V-Ups,strength,push,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A dynamic core exercise raising the legs and torso together into a V shape, training the abs and hip flexors.","Lie flat on your back with arms extended overhead and legs straight. | Simultaneously raise your legs and upper body toward each other. | Reach your hands toward your feet at the top, forming a V shape. | Keep your legs straight throughout the movement. | Lower both ends under control back to the floor. | Repeat for the desired number of reps.",images/flat/v-ups-start.webp,images/flat/v-ups-peak.webp,
 walking,Walking,Gehen,Caminar,cardio,dynamic,compound,beginner,,full_body,gastrocnemius|quadriceps,gluteus_maximus|hamstrings|hip_flexors|soleus,endurance,full_body|warm_up|knee_safe|lower_back_safe,3.5,False,True,"Unaided gait on level ground, keeping one foot in contact with the floor throughout, which makes it the lowest-impact way to accumulate aerobic work.","Stand tall with your weight over the middle of your feet and your shoulders relaxed, not pulled back. | Step forward and land on your heel, then roll through the foot and push off the ball and toes. | Keep at least one foot on the ground at all times — as soon as both leave the floor you are running, not walking. | Let your arms swing naturally from the shoulder, opposite arm to opposite leg, with the elbows softly bent. | Look ahead rather than down at your feet, and breathe through a steady, repeatable rhythm. | Continue for the desired time or distance, picking a pace at which you could still hold a conversation.",,,images/flat/walking-main.webp
 walking-lunge,Walking Lunge,Gehende Ausfallschritte,Zancada Caminando,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,5.0,True,True,"A traveling lunge stepping forward leg over leg, training the quads and glutes with an added balance challenge.",Stand tall with feet hip-width apart and hands on hips. | Step one foot forward into a long lunge. | Lower until both knees are around 90 degrees. | Drive through the front heel and step the back foot forward. | Continue alternating legs as you walk forward. | Repeat for the desired number of reps.,images/flat/walking-lunge-start.webp,images/flat/walking-lunge-peak.webp,

exercises.json

@@ -3,8 +3,8 @@
   "homepage": "https://repdb.co",
   "license": "other (see LICENSE-DATA.md)",
   "schema_version": 3,
-  "count": 601,
-  "note": "Free public edition of 601 RepDB exercises. Paid bundles add classic style, premium assets, and an attribution-free commercial license at https://repdb.co.",
+  "count": 609,
+  "note": "Free public edition of 609 RepDB exercises. Paid bundles add classic style, premium assets, and an attribution-free commercial license at https://repdb.co.",
   "exercises": [
     {
       "id": "ab-wheel-rollout",
@@ -3344,8 +3344,8 @@
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/barbell-reverse-lunge-start.webp",
-          "peak": "images/flat/barbell-reverse-lunge-peak.webp"
+          "start": "images/flat/barbell-lunge-start.webp",
+          "peak": "images/flat/barbell-lunge-peak.webp"
         }
       }
     },
@@ -7845,6 +7845,86 @@
         }
       }
     },
+    {
+      "id": "cable-pull-through",
+      "name_en": "Cable Pull-Through",
+      "name_de": "Kabelzug-Pull-Through",
+      "name_es": "Pull-Through en Polea",
+      "description_en": "A cable-resisted hip hinge performed facing away from a low pulley, loading the glutes and hamstrings without placing a bar across the spine.",
+      "description_de": "Eine Hüftbeuge am tiefen Kabelzug mit dem Rücken zum Gerät, die Gesäß und Beinrückseite belastet, ohne eine Hantel auf der Wirbelsäule abzulegen.",
+      "description_es": "Una bisagra de cadera con resistencia de polea, de espaldas a una polea baja, que carga glúteos e isquiotibiales sin colocar una barra sobre la columna.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "erector_spinae"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "leg_day",
+        "glute_focus",
+        "knee_safe",
+        "shoulder_safe",
+        "lower_back_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "deadlift",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Attach a rope to the low pulley and stand facing away from the machine with the rope between the legs.",
+        "Step forward until the cable is taut, then brace the trunk and soften the knees.",
+        "Push the hips back while keeping the spine neutral and the arms long.",
+        "Drive the hips forward and squeeze the glutes to stand tall.",
+        "Reverse into the next hinge without letting the weight stack slam down."
+      ],
+      "instructions_de": [
+        "Befestige ein Seil am tiefen Kabelzug und stell dich mit dem Rücken zum Gerät, das Seil läuft zwischen den Beinen.",
+        "Geh nach vorn, bis das Kabel gespannt ist, spann den Rumpf an und beug die Knie leicht.",
+        "Schieb die Hüfte nach hinten, die Wirbelsäule bleibt neutral und die Arme lang.",
+        "Drück die Hüfte nach vorn und spann das Gesäß an, bis du aufrecht stehst.",
+        "Geh kontrolliert in die nächste Hüftbeuge, ohne den Gewichtsblock aufschlagen zu lassen."
+      ],
+      "instructions_es": [
+        "Coloca una cuerda en la polea baja y ponte de espaldas a la máquina con la cuerda entre las piernas.",
+        "Avanza hasta tensar el cable, activa el tronco y flexiona ligeramente las rodillas.",
+        "Lleva las caderas hacia atrás manteniendo la columna neutra y los brazos largos.",
+        "Empuja las caderas hacia delante y contrae los glúteos hasta quedar erguido.",
+        "Vuelve de forma controlada a la siguiente bisagra sin dejar caer el bloque de pesas."
+      ],
+      "tips_en": [
+        "Think hips back and hips through; the arms only hold the rope.",
+        "Keep the shins nearly vertical so the movement stays a hinge rather than a squat.",
+        "Finish tall without leaning backwards at lockout."
+      ],
+      "tips_de": [
+        "Denk an Hüfte zurück und Hüfte vor; die Arme halten nur das Seil.",
+        "Halte die Schienbeine fast senkrecht, damit die Bewegung eine Hüftbeuge und keine Kniebeuge bleibt.",
+        "Beende die Bewegung aufrecht, ohne dich im Lockout nach hinten zu lehnen."
+      ],
+      "tips_es": [
+        "Piensa en caderas atrás y caderas adelante; los brazos solo sujetan la cuerda.",
+        "Mantén las tibias casi verticales para que siga siendo una bisagra y no una sentadilla.",
+        "Termina erguido sin inclinarte hacia atrás en el bloqueo."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/cable-pull-through-start.webp",
+          "peak": "images/flat/cable-pull-through-peak.webp"
+        }
+      }
+    },
     {
       "id": "cable-tricep-kickback",
       "name_en": "Cable Tricep Kickback",
@@ -18040,8 +18120,8 @@
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/romanian-deadlift-start.webp",
-          "peak": "images/flat/romanian-deadlift-peak.webp"
+          "start": "images/flat/ez-bar-romanian-deadlift-start.webp",
+          "peak": "images/flat/ez-bar-romanian-deadlift-peak.webp"
         }
       }
     },
@@ -20531,6 +20611,82 @@
         }
       }
     },
+    {
+      "id": "heel-flicks",
+      "name_en": "Heel Flicks",
+      "name_de": "Anfersen",
+      "name_es": "Talones a los Glúteos",
+      "description_en": "A running warm-up drill that alternates the heels towards the glutes, raising the cadence while dynamically flexing the knees and preparing the hamstrings.",
+      "description_de": "Eine Lauf-Aufwärmübung, bei der die Fersen abwechselnd Richtung Gesäß schnellen, um die Schrittfrequenz zu erhöhen, die Knie dynamisch zu beugen und die Beinrückseite vorzubereiten.",
+      "description_es": "Un ejercicio de calentamiento de carrera que alterna los talones hacia los glúteos para aumentar la cadencia, flexionar dinámicamente las rodillas y preparar los isquiotibiales.",
+      "category": "cardio",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "hamstrings"
+      ],
+      "secondary_muscles": [
+        "gastrocnemius",
+        "gluteus_maximus",
+        "hip_flexors"
+      ],
+      "goals": [
+        "endurance"
+      ],
+      "tags": [
+        "cardio",
+        "conditioning",
+        "full_body",
+        "warm_up",
+        "bodyweight"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall with the feet under the hips and the arms bent as for running.",
+        "Begin jogging lightly in place.",
+        "Flick one heel up towards the same-side glute without driving the knee forward.",
+        "Switch feet quickly and continue alternating at an even rhythm.",
+        "Stay light on the forefeet and keep the torso upright for the full interval."
+      ],
+      "instructions_de": [
+        "Stell dich aufrecht hin, die Füße unter der Hüfte und die Arme wie beim Laufen gebeugt.",
+        "Beginn locker auf der Stelle zu laufen.",
+        "Zieh eine Ferse schnell zum gleichseitigen Gesäß, ohne das Knie nach vorn anzuheben.",
+        "Wechsle zügig den Fuß und halte einen gleichmäßigen Rhythmus.",
+        "Bleib leicht auf dem Vorfuß und halte den Oberkörper während des ganzen Intervalls aufrecht."
+      ],
+      "instructions_es": [
+        "Ponte erguido con los pies bajo las caderas y los brazos flexionados como al correr.",
+        "Empieza a trotar suavemente en el sitio.",
+        "Lleva un talón rápidamente hacia el glúteo del mismo lado sin impulsar la rodilla hacia delante.",
+        "Cambia de pie con rapidez y sigue alternando a un ritmo uniforme.",
+        "Mantente ligero sobre los antepiés y conserva el torso erguido durante todo el intervalo."
+      ],
+      "tips_en": [
+        "Aim for quick relaxed contacts rather than forcing the heel into the glute.",
+        "Keep the knees pointing down instead of lifting them like high knees.",
+        "Start slowly and increase cadence only after the rhythm feels smooth."
+      ],
+      "tips_de": [
+        "Arbeite mit schnellen, lockeren Kontakten, statt die Ferse gewaltsam ans Gesäß zu ziehen.",
+        "Lass die Knie nach unten zeigen, statt sie wie beim Kniehebelauf anzuheben.",
+        "Beginn langsam und erhöhe die Frequenz erst, wenn der Rhythmus flüssig ist."
+      ],
+      "tips_es": [
+        "Busca contactos rápidos y relajados en lugar de forzar el talón contra el glúteo.",
+        "Mantén las rodillas apuntando hacia abajo en vez de elevarlas como en las rodillas altas.",
+        "Empieza despacio y aumenta la cadencia solo cuando el ritmo sea fluido."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "main": "images/flat/heel-flicks-main.webp"
+        }
+      }
+    },
     {
       "id": "heel-to-toe-walk",
       "name_en": "Heel-to-Toe Walk",
@@ -25774,6 +25930,84 @@
         }
       }
     },
+    {
+      "id": "lateral-leg-swing",
+      "name_en": "Lateral Leg Swing",
+      "name_de": "Seitliches Beinschwingen",
+      "name_es": "Balanceo Lateral de Pierna",
+      "description_en": "A dynamic hip-mobility drill in which one leg swings across the body and out to the side while the standing leg and trunk remain controlled.",
+      "description_de": "Eine dynamische Hüftmobilisation, bei der ein Bein vor dem Körper nach innen und anschließend zur Seite schwingt, während Standbein und Rumpf stabil bleiben.",
+      "description_es": "Un ejercicio dinámico de movilidad de cadera en el que una pierna cruza por delante del cuerpo y después se balancea hacia el lado mientras la pierna de apoyo y el tronco se mantienen controlados.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "abductors",
+        "adductors"
+      ],
+      "secondary_muscles": [
+        "gluteus_medius",
+        "hip_flexors"
+      ],
+      "goals": [
+        "mobility",
+        "rehabilitation"
+      ],
+      "tags": [
+        "mobility",
+        "warm_up",
+        "leg_day",
+        "bodyweight"
+      ],
+      "variation_group": "leg-swing",
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall and brace the trunk, using a stable support if needed.",
+        "Shift the weight onto one leg and lift the other foot slightly from the floor.",
+        "Swing the free leg across the front of the body.",
+        "Reverse the motion and swing it out to the side through a comfortable range.",
+        "Continue smoothly, then change legs."
+      ],
+      "instructions_de": [
+        "Stell dich aufrecht hin, spann den Rumpf an und stütz dich bei Bedarf an einem stabilen Gegenstand ab.",
+        "Verlager das Gewicht auf ein Bein und heb den anderen Fuß leicht vom Boden.",
+        "Schwing das freie Bein vor dem Körper nach innen.",
+        "Wechsle die Richtung und schwing es in einem angenehmen Bewegungsumfang zur Seite.",
+        "Schwing flüssig weiter und wechsle anschließend das Bein."
+      ],
+      "instructions_es": [
+        "Ponte erguido, activa el tronco y usa un apoyo estable si lo necesitas.",
+        "Lleva el peso a una pierna y eleva ligeramente el otro pie del suelo.",
+        "Balancea la pierna libre cruzándola por delante del cuerpo.",
+        "Invierte el movimiento y llévala hacia el lado dentro de un rango cómodo.",
+        "Continúa con fluidez y después cambia de pierna."
+      ],
+      "tips_en": [
+        "Keep the pelvis facing forward instead of rotating with the swinging leg.",
+        "Use a range you can control without leaning the torso.",
+        "Let the movement grow gradually rather than forcing the first repetition."
+      ],
+      "tips_de": [
+        "Halte das Becken nach vorn gerichtet, statt es mit dem schwingenden Bein mitzudrehen.",
+        "Nutze nur den Bewegungsumfang, den du ohne Seitneigung des Oberkörpers kontrollierst.",
+        "Vergrößere die Bewegung allmählich, statt die erste Wiederholung zu erzwingen."
+      ],
+      "tips_es": [
+        "Mantén la pelvis orientada al frente en lugar de girarla con la pierna.",
+        "Usa un rango que puedas controlar sin inclinar el torso.",
+        "Amplía el movimiento de forma gradual en lugar de forzar la primera repetición."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/lateral-leg-swing-start.webp",
+          "peak": "images/flat/lateral-leg-swing-peak.webp"
+        }
+      }
+    },
     {
       "id": "lateral-raise",
       "name_en": "Dumbbell Lateral Raise",
@@ -26075,6 +26309,84 @@
         }
       }
     },
+    {
+      "id": "leg-swing-front-to-back",
+      "name_en": "Front-to-Back Leg Swing",
+      "name_de": "Beinschwingen vor und zurück",
+      "name_es": "Balanceo de Pierna Adelante y Atrás",
+      "description_en": "A dynamic hip-mobility drill that swings one straight or softly bent leg forwards and backwards while the standing side stabilises the pelvis.",
+      "description_de": "Eine dynamische Hüftmobilisation, bei der ein gestrecktes oder leicht gebeugtes Bein vor und zurück schwingt, während die Standseite das Becken stabilisiert.",
+      "description_es": "Un ejercicio dinámico de movilidad de cadera que balancea una pierna recta o ligeramente flexionada hacia delante y hacia atrás mientras el lado de apoyo estabiliza la pelvis.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "isolation",
+      "difficulty": "beginner",
+      "body_part": "upper_legs",
+      "primary_muscles": [
+        "gluteus_maximus",
+        "hip_flexors"
+      ],
+      "secondary_muscles": [
+        "hamstrings",
+        "rectus_abdominis"
+      ],
+      "goals": [
+        "mobility",
+        "rehabilitation"
+      ],
+      "tags": [
+        "mobility",
+        "warm_up",
+        "leg_day",
+        "bodyweight"
+      ],
+      "variation_group": "leg-swing",
+      "is_unilateral": true,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand tall beside a stable support and shift the weight onto the inside leg.",
+        "Brace the trunk and lift the outside foot slightly from the floor.",
+        "Swing the free leg forwards through a comfortable range.",
+        "Let it travel back behind the body without arching the lower back.",
+        "Continue smoothly, then repeat with the other leg."
+      ],
+      "instructions_de": [
+        "Stell dich aufrecht neben eine stabile Stütze und verlagere das Gewicht auf das innere Bein.",
+        "Spann den Rumpf an und heb den äußeren Fuß leicht vom Boden.",
+        "Schwing das freie Bein in einem angenehmen Bewegungsumfang nach vorn.",
+        "Lass es hinter den Körper zurückschwingen, ohne den unteren Rücken zu überstrecken.",
+        "Schwing flüssig weiter und wiederhole die Übung anschließend mit dem anderen Bein."
+      ],
+      "instructions_es": [
+        "Ponte erguido junto a un apoyo estable y lleva el peso a la pierna interior.",
+        "Activa el tronco y eleva ligeramente el pie exterior del suelo.",
+        "Balancea la pierna libre hacia delante dentro de un rango cómodo.",
+        "Déjala viajar hacia atrás sin arquear la zona lumbar.",
+        "Continúa con fluidez y después repite con la otra pierna."
+      ],
+      "tips_en": [
+        "Keep the torso tall and let the movement come from the hip.",
+        "Use a small range first and increase it as the hip warms up.",
+        "Keep the standing foot planted and the pelvis facing forward."
+      ],
+      "tips_de": [
+        "Halte den Oberkörper aufrecht und lass die Bewegung aus der Hüfte kommen.",
+        "Beginn mit einem kleinen Bewegungsumfang und vergrößere ihn beim Aufwärmen.",
+        "Lass den Standfuß fest am Boden und das Becken nach vorn zeigen."
+      ],
+      "tips_es": [
+        "Mantén el torso erguido y deja que el movimiento salga de la cadera.",
+        "Empieza con un rango pequeño y auméntalo a medida que se calienta la cadera.",
+        "Conserva el pie de apoyo plantado y la pelvis orientada al frente."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "start": "images/flat/leg-swing-front-to-back-start.webp",
+          "peak": "images/flat/leg-swing-front-to-back-peak.webp"
+        }
+      }
+    },
     {
       "id": "legs-up-the-wall",
       "name_en": "Legs-Up-the-Wall Pose",
@@ -29182,6 +29494,89 @@
         }
       }
     },
+    {
+      "id": "one-arm-seated-cable-row",
+      "name_en": "One-Arm Seated Cable Row",
+      "name_de": "Einarmiges Kabelrudern im Sitzen",
+      "name_es": "Remo Unilateral Sentado en Polea",
+      "description_en": "A unilateral seated cable row that trains the lats and upper back while the torso stays square and the working shoulder blade moves through a controlled reach and pull.",
+      "description_de": "Ein einseitiges Kabelrudern im Sitzen für Latissimus und oberen Rücken, bei dem der Rumpf gerade bleibt und sich das arbeitende Schulterblatt kontrolliert vor und zurück bewegt.",
+      "description_es": "Un remo unilateral sentado en polea para dorsales y espalda alta, manteniendo el torso de frente mientras el omóplato del lado activo avanza y retrocede de forma controlada.",
+      "category": "strength",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "cable",
+      "body_part": "back",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rhomboids"
+      ],
+      "secondary_muscles": [
+        "biceps_brachii",
+        "posterior_deltoid",
+        "trapezius"
+      ],
+      "goals": [
+        "hypertrophy",
+        "strength"
+      ],
+      "tags": [
+        "pull_day",
+        "back_day",
+        "back_focus",
+        "knee_safe",
+        "no_axial_load",
+        "lower_back_safe",
+        "shoulder_safe"
+      ],
+      "variation_group": "row",
+      "is_unilateral": true,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Sit at the cable row station and hold one handle with the working arm extended.",
+        "Plant the feet, sit tall and brace the trunk without leaning back.",
+        "Pull the handle towards the lower ribs while drawing the shoulder blade back.",
+        "Pause briefly without rotating the torso or shrugging the shoulder.",
+        "Extend the arm under control, finish the set and repeat on the other side."
+      ],
+      "instructions_de": [
+        "Setz dich an den Kabelzug und greif den Griff mit ausgestrecktem Arbeitsarm.",
+        "Stell die Füße fest auf, richte dich auf und spann den Rumpf an, ohne dich zurückzulehnen.",
+        "Zieh den Griff zu den unteren Rippen und führ das Schulterblatt nach hinten.",
+        "Halte kurz, ohne den Oberkörper zu verdrehen oder die Schulter hochzuziehen.",
+        "Streck den Arm kontrolliert, beende den Satz und wechsle die Seite."
+      ],
+      "instructions_es": [
+        "Siéntate en la estación de polea y sujeta el agarre con el brazo de trabajo extendido.",
+        "Apoya bien los pies, siéntate erguido y activa el tronco sin inclinarte hacia atrás.",
+        "Lleva el agarre hacia las costillas bajas mientras retraes el omóplato.",
+        "Haz una pausa breve sin girar el torso ni elevar el hombro.",
+        "Extiende el brazo de forma controlada, termina la serie y cambia de lado."
+      ],
+      "tips_en": [
+        "Keep both shoulders facing forward throughout the repetition.",
+        "Drive the elbow back close to the body rather than curling the handle.",
+        "Let the shoulder blade reach forward at the start without rounding the lower back."
+      ],
+      "tips_de": [
+        "Lass beide Schultern während der ganzen Wiederholung nach vorn zeigen.",
+        "Führ den Ellbogen dicht am Körper nach hinten, statt den Griff nur zu curlen.",
+        "Lass das Schulterblatt am Anfang nach vorn gleiten, ohne den unteren Rücken zu runden."
+      ],
+      "tips_es": [
+        "Mantén ambos hombros orientados al frente durante toda la repetición.",
+        "Lleva el codo hacia atrás cerca del cuerpo en lugar de flexionar solamente el brazo.",
+        "Deja que el omóplato avance al inicio sin redondear la zona lumbar."
+      ],
+      "met": 6.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/one-arm-seated-cable-row-start.webp",
+          "peak": "images/flat/one-arm-seated-cable-row-peak.webp"
+        }
+      }
+    },
     {
       "id": "one-arm-single-leg-dumbbell-romanian-deadlift",
       "name_en": "One-Arm Single-Leg Dumbbell Romanian Deadlift",
@@ -29642,8 +30037,8 @@
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/deadlift-start.webp",
-          "peak": "images/flat/deadlift-peak.webp"
+          "start": "images/flat/pause-deadlift-start.webp",
+          "peak": "images/flat/pause-deadlift-peak.webp"
         }
       }
     },
@@ -30048,8 +30443,8 @@
       "met": 6.0,
       "images": {
         "flat": {
-          "start": "images/flat/ohp-start.webp",
-          "peak": "images/flat/ohp-peak.webp"
+          "start": "images/flat/paused-ohp-start.webp",
+          "peak": "images/flat/paused-ohp-peak.webp"
         }
       }
     },
@@ -31265,6 +31660,86 @@
         }
       }
     },
+    {
+      "id": "plank-knee-tuck",
+      "name_en": "Plank Knee Tuck",
+      "name_de": "Plank mit Knieanziehen",
+      "name_es": "Rodilla al Pecho en Plancha",
+      "description_en": "A moving core drill performed from a high plank: the body holds its straight line while one knee is drawn in under the chest and sent back, alternating sides. Slower and more controlled than a mountain climber, it trains the abdominals and hip flexors while the shoulders and trunk stay braced.",
+      "description_de": "Eine bewegte Rumpfübung aus der hohen Plank: der Körper bleibt in einer geraden Linie, während ein Knie unter die Brust gezogen und wieder zurückgeführt wird, im Wechsel. Langsamer und kontrollierter als ein Mountain Climber trainiert sie Bauchmuskulatur und Hüftbeuger, während Schultern und Rumpf angespannt bleiben.",
+      "description_es": "Un ejercicio dinámico de core desde la plancha alta: el cuerpo mantiene su línea recta mientras una rodilla se lleva bajo el pecho y vuelve al inicio, alternando lados. Más lento y controlado que un escalador, trabaja el abdomen y los flexores de cadera mientras hombros y tronco permanecen firmes.",
+      "category": "strength",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "body_part": "core",
+      "primary_muscles": [
+        "hip_flexors",
+        "rectus_abdominis"
+      ],
+      "secondary_muscles": [
+        "anterior_deltoid",
+        "obliques",
+        "serratus_anterior",
+        "transverse_abdominis"
+      ],
+      "goals": [
+        "endurance",
+        "strength"
+      ],
+      "tags": [
+        "core",
+        "calisthenics",
+        "knee_safe",
+        "no_axial_load"
+      ],
+      "variation_group": "plank",
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Set up in a high plank with the hands under the shoulders and the body in a straight line from head to heels.",
+        "Press the floor away and brace the trunk so the hips neither sag nor pike.",
+        "Draw one knee in towards the chest without letting the hips rise.",
+        "Extend the leg back to the starting position under control.",
+        "Repeat with the other leg and keep alternating for the desired number of repetitions."
+      ],
+      "instructions_de": [
+        "Geh in die hohe Plank, die Hände unter den Schultern und der Körper in einer geraden Linie von Kopf bis Ferse.",
+        "Druck den Boden weg und spann den Rumpf an, damit die Hüfte weder durchhängt noch nach oben ausweicht.",
+        "Zieh ein Knie unter die Brust, ohne dass die Hüfte nach oben wandert.",
+        "Streck das Bein kontrolliert zurück in die Ausgangsposition.",
+        "Wiederhole mit dem anderen Bein und wechsle weiter für die gewünschte Anzahl an Wiederholungen."
+      ],
+      "instructions_es": [
+        "Colócate en plancha alta con las manos bajo los hombros y el cuerpo en línea recta de la cabeza a los talones.",
+        "Empuja el suelo y aprieta el tronco para que la cadera no se hunda ni se eleve.",
+        "Lleva una rodilla hacia el pecho sin dejar que la cadera suba.",
+        "Extiende la pierna de vuelta a la posición inicial de forma controlada.",
+        "Repite con la otra pierna y sigue alternando las veces indicadas."
+      ],
+      "tips_en": [
+        "Keep the hips level with the shoulders; letting them lift turns this into a pike.",
+        "Pull the knee in with the abdominals rather than by hopping off the supporting foot.",
+        "Keep the shoulders stacked over the wrists and push the floor away so the upper body does not sink."
+      ],
+      "tips_de": [
+        "Halte die Hüfte auf Schulterhöhe; wandert sie nach oben, wird daraus ein Pike.",
+        "Zieh das Knie mit der Bauchmuskulatur heran, statt dich vom Standbein abzudrücken.",
+        "Halte die Schultern über den Handgelenken und druck den Boden weg, damit der Oberkörper nicht einsackt."
+      ],
+      "tips_es": [
+        "Mantén la cadera a la altura de los hombros; si sube, se convierte en una pica.",
+        "Lleva la rodilla con el abdomen en lugar de impulsarte con el pie de apoyo.",
+        "Mantén los hombros sobre las muñecas y empuja el suelo para que el tronco no se hunda."
+      ],
+      "met": 5.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/plank-knee-tuck-start.webp",
+          "peak": "images/flat/plank-knee-tuck-peak.webp"
+        }
+      }
+    },
     {
       "id": "plate-loaded-donkey-calf-raise",
       "name_en": "Plate-Loaded Donkey Calf Raise",
@@ -31938,8 +32413,8 @@
       "met": 7.0,
       "images": {
         "flat": {
-          "start": "images/flat/clap-push-ups-start.webp",
-          "peak": "images/flat/clap-push-ups-peak.webp"
+          "start": "images/flat/plyo-push-up-start.webp",
+          "peak": "images/flat/plyo-push-up-peak.webp"
         }
       }
     },
@@ -37791,6 +38266,87 @@
         }
       }
     },
+    {
+      "id": "ski-erg",
+      "name_en": "SkiErg",
+      "name_de": "SkiErg",
+      "name_es": "SkiErg",
+      "description_en": "A standing cardio exercise on a ski ergometer that combines a forceful double-pole pull with a small hip hinge to train full-body power and endurance.",
+      "description_de": "Eine stehende Cardioübung am Ski-Ergometer, die einen kraftvollen Doppelstockzug mit einer kleinen Hüftbeuge verbindet und so Ganzkörperleistung und Ausdauer trainiert.",
+      "description_es": "Un ejercicio cardiovascular de pie en un ergómetro de esquí que combina un potente tirón de doble bastón con una ligera bisagra de cadera para desarrollar potencia y resistencia de todo el cuerpo.",
+      "category": "cardio",
+      "force_type": "pull",
+      "mechanic": "compound",
+      "difficulty": "intermediate",
+      "equipment": "ski_erg",
+      "body_part": "full_body",
+      "primary_muscles": [
+        "latissimus_dorsi",
+        "rectus_abdominis",
+        "triceps_brachii"
+      ],
+      "secondary_muscles": [
+        "gluteus_maximus",
+        "hamstrings",
+        "quadriceps"
+      ],
+      "goals": [
+        "endurance",
+        "power"
+      ],
+      "tags": [
+        "cardio",
+        "conditioning",
+        "full_body",
+        "no_axial_load"
+      ],
+      "variation_group": "cardio",
+      "is_unilateral": false,
+      "is_bodyweight": false,
+      "instructions_en": [
+        "Stand facing the SkiErg with the handles overhead and the feet about hip-width apart.",
+        "Brace the trunk and drive the handles down by pulling with the lats while hinging slightly at the hips.",
+        "Finish with the hands beside the thighs and the knees softly bent.",
+        "Let the cords retract as you return the arms overhead and stand tall.",
+        "Repeat smoothly while keeping the heels planted and the torso controlled."
+      ],
+      "instructions_de": [
+        "Stell dich vor den SkiErg, die Griffe über dem Kopf und die Füße etwa hüftbreit.",
+        "Spann den Rumpf an und zieh die Griffe mit dem Latissimus nach unten, während du dich leicht aus der Hüfte vorbeugst.",
+        "Beende den Zug mit den Händen neben den Oberschenkeln und leicht gebeugten Knien.",
+        "Lass die Seile kontrolliert zurücklaufen, während du die Arme hebst und dich wieder aufrichtest.",
+        "Wiederhole die Bewegung flüssig, die Fersen bleiben am Boden und der Rumpf kontrolliert."
+      ],
+      "instructions_es": [
+        "Ponte frente al SkiErg con los agarres por encima de la cabeza y los pies separados al ancho de las caderas.",
+        "Activa el tronco y lleva los agarres hacia abajo tirando con los dorsales mientras haces una ligera bisagra de cadera.",
+        "Termina con las manos junto a los muslos y las rodillas suavemente flexionadas.",
+        "Deja que los cordones se recojan mientras elevas los brazos y vuelves a erguirte.",
+        "Repite con fluidez manteniendo los talones apoyados y el tronco controlado."
+      ],
+      "tips_en": [
+        "Lead the pull with the lats instead of turning it into an arm-only movement.",
+        "Keep the hinge compact; do not collapse into a deep squat.",
+        "Allow the handles to return under control so the cords stay taut."
+      ],
+      "tips_de": [
+        "Leite den Zug mit dem Latissimus ein, statt nur aus den Armen zu arbeiten.",
+        "Halte die Hüftbeuge kompakt und geh nicht in eine tiefe Kniebeuge.",
+        "Führe die Griffe kontrolliert zurück, damit die Seile gespannt bleiben."
+      ],
+      "tips_es": [
+        "Inicia el tirón con los dorsales en lugar de convertirlo en un movimiento solo de brazos.",
+        "Mantén la bisagra compacta y no bajes a una sentadilla profunda.",
+        "Controla el retorno de los agarres para mantener tensos los cordones."
+      ],
+      "met": 8.0,
+      "images": {
+        "flat": {
+          "start": "images/flat/ski-erg-start.webp",
+          "peak": "images/flat/ski-erg-peak.webp"
+        }
+      }
+    },
     {
       "id": "skull-crusher",
       "name_en": "Skull Crusher",
@@ -40349,8 +40905,8 @@
       "met": 5.0,
       "images": {
         "flat": {
-          "start": "images/flat/machine-calf-raise-start.webp",
-          "peak": "images/flat/machine-calf-raise-peak.webp"
+          "start": "images/flat/standing-calf-raise-start.webp",
+          "peak": "images/flat/standing-calf-raise-peak.webp"
         }
       }
     },
@@ -42528,6 +43084,80 @@
         }
       }
     },
+    {
+      "id": "torso-twists",
+      "name_en": "Torso Twists",
+      "name_de": "Rumpfdrehungen",
+      "name_es": "Giros de Torso",
+      "description_en": "A standing rotational warm-up that turns the rib cage from side to side while the pelvis stays comparatively stable, mobilising the thoracic spine and trunk.",
+      "description_de": "Eine stehende Rotationsübung zum Aufwärmen, bei der sich der Brustkorb von Seite zu Seite dreht, während das Becken vergleichsweise stabil bleibt und Brustwirbelsäule sowie Rumpf mobilisiert werden.",
+      "description_es": "Un calentamiento rotacional de pie que gira la caja torácica de un lado a otro mientras la pelvis permanece relativamente estable, movilizando la columna torácica y el tronco.",
+      "category": "stretching",
+      "force_type": "dynamic",
+      "mechanic": "compound",
+      "difficulty": "beginner",
+      "body_part": "core",
+      "primary_muscles": [
+        "obliques",
+        "transverse_abdominis"
+      ],
+      "secondary_muscles": [
+        "erector_spinae"
+      ],
+      "goals": [
+        "mobility"
+      ],
+      "tags": [
+        "mobility",
+        "warm_up",
+        "core",
+        "bodyweight"
+      ],
+      "is_unilateral": false,
+      "is_bodyweight": true,
+      "instructions_en": [
+        "Stand with the feet about shoulder-width apart and the knees softly bent.",
+        "Brace lightly and hold the hands together in front of the chest.",
+        "Rotate the rib cage to one side without shifting the feet.",
+        "Return through centre and rotate to the other side.",
+        "Continue alternating smoothly through a comfortable range."
+      ],
+      "instructions_de": [
+        "Stell dich etwa schulterbreit hin und beug die Knie leicht.",
+        "Spann den Rumpf locker an und halte die Hände vor der Brust zusammen.",
+        "Dreh den Brustkorb zu einer Seite, ohne die Füße zu verschieben.",
+        "Komm durch die Mitte zurück und dreh dich zur anderen Seite.",
+        "Wechsle flüssig in einem angenehmen Bewegungsumfang weiter."
+      ],
+      "instructions_es": [
+        "Ponte de pie con los pies separados al ancho de los hombros y las rodillas ligeramente flexionadas.",
+        "Activa suavemente el tronco y junta las manos frente al pecho.",
+        "Gira la caja torácica hacia un lado sin desplazar los pies.",
+        "Vuelve al centro y gira hacia el otro lado.",
+        "Sigue alternando con fluidez dentro de un rango cómodo."
+      ],
+      "tips_en": [
+        "Turn from the upper back rather than wrenching the lower spine.",
+        "Keep the hips mostly forward and distribute the weight evenly between the feet.",
+        "Use a controlled rhythm; this is mobility work, not a ballistic swing."
+      ],
+      "tips_de": [
+        "Dreh dich aus dem oberen Rücken, statt die Lendenwirbelsäule ruckartig zu verdrehen.",
+        "Halte die Hüfte weitgehend nach vorn und verteil das Gewicht gleichmäßig auf beide Füße.",
+        "Arbeite kontrolliert; das ist Mobilitätstraining und kein ballistisches Schwingen."
+      ],
+      "tips_es": [
+        "Gira desde la espalda alta en lugar de retorcer bruscamente la zona lumbar.",
+        "Mantén las caderas casi al frente y reparte el peso por igual entre ambos pies.",
+        "Usa un ritmo controlado; es movilidad, no un balanceo balístico."
+      ],
+      "met": 3.5,
+      "images": {
+        "flat": {
+          "main": "images/flat/torso-twists-main.webp"
+        }
+      }
+    },
     {
       "id": "treadmill-running",
       "name_en": "Treadmill Running",
@@ -44148,7 +44778,7 @@
       "description_de": "Ein statischer Rumpf-Halt im Gleichgewicht auf den Sitzbeinhöckern, bei dem Beine und Oberkörper zu einem V angehoben werden und Bauchmuskeln sowie Hüftbeuger fordern.",
       "description_es": "Un sostén estático del core en equilibrio sobre los isquiones, con las piernas y el torso elevados formando una V, que exige a los abdominales y los flexores de cadera.",
       "category": "strength",
-      "force_type": "push",
+      "force_type": "static",
       "mechanic": "compound",
       "difficulty": "intermediate",
       "body_part": "core",