[ { "id": "pull-up", "name": "Pull-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "biceps" ], "secondary": [ "upperBack", "forearms", "abs" ] }, { "id": "chin-up", "name": "Chin-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "biceps" ], "secondary": [ "upperBack", "forearms" ] }, { "id": "neutral-grip-pull-up", "name": "Neutral-grip pull-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "biceps" ], "secondary": [ "upperBack", "forearms" ] }, { "id": "assisted-pull-up", "name": "Assisted pull-up", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "lats", "biceps" ], "secondary": [ "upperBack" ] }, { "id": "lat-pulldown", "name": "Lat pulldown", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "lats" ], "secondary": [ "biceps", "upperBack" ] }, { "id": "close-grip-pulldown", "name": "Close-grip pulldown", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "lats" ], "secondary": [ "biceps", "upperBack" ] }, { "id": "single-arm-pulldown", "name": "Single-arm pulldown", "equipment": "cable", "loading": "perLimb", "kind": "reps", "primary": [ "lats" ], "secondary": [ "biceps" ] }, { "id": "straight-arm-pulldown", "name": "Straight-arm pulldown", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "lats" ], "secondary": [ "triceps", "abs" ] }, { "id": "dumbbell-pullover", "name": "Dumbbell pullover", "equipment": "dumbbell", "loading": "total", "kind": "reps", "primary": [ "lats", "chest" ], "secondary": [ "triceps" ] }, { "id": "band-pullover", "name": "Band pullover", "equipment": "band", "loading": "total", "kind": "reps", "primary": [ "lats" ], "secondary": [ "triceps" ] }, { "id": "barbell-row", "name": "Barbell row", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "rearDelts", "biceps", "lowerBack" ] }, { "id": "pendlay-row", "name": "Pendlay row", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "rearDelts", "biceps", "lowerBack" ] }, { "id": "t-bar-row", "name": "T-bar row", "equipment": "barbell", "loading": "total", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "rearDelts", "biceps" ] }, { "id": "chest-supported-row", "name": "Chest-supported row", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "rearDelts", "biceps" ] }, { "id": "seal-row", "name": "Seal row", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "rearDelts", "biceps" ] }, { "id": "single-arm-dumbbell-row", "name": "Single-arm dumbbell row", "equipment": "dumbbell", "loading": "perLimb", "kind": "reps", "primary": [ "lats", "upperBack" ], "secondary": [ "rearDelts", "biceps" ] }, { "id": "meadows-row", "name": "Meadows row", "equipment": "barbell", "loading": "perLimb", "kind": "reps", "primary": [ "lats", "upperBack" ], "secondary": [ "rearDelts", "biceps" ] }, { "id": "seated-cable-row", "name": "Seated cable row", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "biceps", "rearDelts" ] }, { "id": "single-arm-cable-row", "name": "Single-arm cable row", "equipment": "cable", "loading": "perLimb", "kind": "reps", "primary": [ "lats", "upperBack" ], "secondary": [ "biceps" ] }, { "id": "machine-row", "name": "Machine row", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "biceps", "rearDelts" ] }, { "id": "iso-lateral-row", "name": "Iso-lateral row", "equipment": "machine", "loading": "perLimb", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "biceps", "rearDelts" ] }, { "id": "inverted-row", "name": "Inverted row", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "biceps", "rearDelts" ] }, { "id": "ring-row", "name": "Ring row", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "upperBack", "lats" ], "secondary": [ "biceps", "rearDelts" ] }, { "id": "face-pull", "name": "Face pull", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "rearDelts", "upperBack" ], "secondary": [ "traps" ] }, { "id": "rear-delt-fly", "name": "Rear-delt fly", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "rearDelts" ], "secondary": [ "upperBack" ] }, { "id": "reverse-pec-deck", "name": "Reverse pec deck", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "rearDelts" ], "secondary": [ "upperBack" ] }, { "id": "band-pull-apart", "name": "Band pull-apart", "equipment": "band", "loading": "total", "kind": "reps", "primary": [ "rearDelts" ], "secondary": [ "upperBack" ] }, { "id": "barbell-shrug", "name": "Barbell shrug", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "traps" ], "secondary": [ "forearms" ] }, { "id": "dumbbell-shrug", "name": "Dumbbell shrug", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "traps" ], "secondary": [ "forearms" ] }, { "id": "ez-bar-curl", "name": "EZ-bar curl", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "barbell-curl", "name": "Barbell curl", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "dumbbell-curl", "name": "Dumbbell curl", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "incline-curl", "name": "Incline curl", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "spider-curl", "name": "Spider curl", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "preacher-curl", "name": "Preacher curl", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "concentration-curl", "name": "Concentration curl", "equipment": "dumbbell", "loading": "perLimb", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "bayesian-curl", "name": "Bayesian curl", "equipment": "cable", "loading": "perLimb", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "cable-curl", "name": "Cable curl", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "biceps" ], "secondary": [ "forearms" ] }, { "id": "hammer-curl", "name": "Hammer curl", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "biceps", "forearms" ], "secondary": [] }, { "id": "rope-hammer-curl", "name": "Rope hammer curl", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "biceps", "forearms" ], "secondary": [] }, { "id": "reverse-curl", "name": "Reverse curl", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "forearms", "biceps" ], "secondary": [] }, { "id": "wrist-curl", "name": "Wrist curl", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "forearms" ], "secondary": [] }, { "id": "dead-hang", "name": "Dead hang", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "forearms" ], "secondary": [ "lats" ] }, { "id": "towel-hang", "name": "Towel hang", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "forearms" ], "secondary": [ "lats" ] }, { "id": "bench-press", "name": "Bench press", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "chest" ], "secondary": [ "triceps", "frontDelts" ] }, { "id": "pause-bench", "name": "Pause bench", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "chest" ], "secondary": [ "triceps", "frontDelts" ] }, { "id": "close-grip-bench", "name": "Close-grip bench", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "triceps", "chest" ], "secondary": [ "frontDelts" ] }, { "id": "incline-bench-press", "name": "Incline barbell press", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "chest", "frontDelts" ], "secondary": [ "triceps" ] }, { "id": "decline-bench-press", "name": "Decline bench press", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "chest" ], "secondary": [ "triceps" ] }, { "id": "dumbbell-bench-press", "name": "Dumbbell bench press", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "chest" ], "secondary": [ "triceps", "frontDelts" ] }, { "id": "incline-dumbbell-press", "name": "Incline dumbbell press", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "chest", "frontDelts" ], "secondary": [ "triceps" ] }, { "id": "machine-chest-press", "name": "Machine press", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "chest" ], "secondary": [ "triceps", "frontDelts" ] }, { "id": "dumbbell-fly", "name": "Dumbbell fly", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "chest" ], "secondary": [ "frontDelts" ] }, { "id": "cable-fly", "name": "Cable fly", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "chest" ], "secondary": [ "frontDelts" ] }, { "id": "pec-deck", "name": "Pec deck", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "chest" ], "secondary": [ "frontDelts" ] }, { "id": "push-up", "name": "Push-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "chest", "triceps" ], "secondary": [ "frontDelts", "abs" ] }, { "id": "weighted-push-up", "name": "Weighted push-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "chest", "triceps" ], "secondary": [ "frontDelts", "abs" ] }, { "id": "diamond-push-up", "name": "Diamond push-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "triceps", "chest" ], "secondary": [ "frontDelts" ] }, { "id": "dip", "name": "Dip", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "chest", "triceps" ], "secondary": [ "frontDelts" ] }, { "id": "ring-dip", "name": "Ring dip", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "chest", "triceps" ], "secondary": [ "frontDelts", "abs" ] }, { "id": "overhead-press", "name": "Overhead press", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "frontDelts" ], "secondary": [ "triceps", "sideDelts", "abs" ] }, { "id": "push-press", "name": "Push press", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "frontDelts" ], "secondary": [ "triceps", "quads" ] }, { "id": "z-press", "name": "Z-press", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "frontDelts" ], "secondary": [ "triceps", "abs" ] }, { "id": "seated-dumbbell-press", "name": "Seated dumbbell press", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "frontDelts" ], "secondary": [ "triceps", "sideDelts" ] }, { "id": "dumbbell-shoulder-press", "name": "Dumbbell shoulder press", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "frontDelts" ], "secondary": [ "triceps", "sideDelts" ] }, { "id": "arnold-press", "name": "Arnold press", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "frontDelts", "sideDelts" ], "secondary": [ "triceps" ] }, { "id": "landmine-press", "name": "Landmine press", "equipment": "barbell", "loading": "total", "kind": "reps", "primary": [ "frontDelts", "chest" ], "secondary": [ "triceps" ] }, { "id": "machine-shoulder-press", "name": "Machine shoulder press", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "frontDelts" ], "secondary": [ "triceps", "sideDelts" ] }, { "id": "pike-push-up", "name": "Pike push-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "frontDelts", "triceps" ], "secondary": [] }, { "id": "lateral-raise", "name": "Lateral raise", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "sideDelts" ], "secondary": [] }, { "id": "leaning-lateral-raise", "name": "Leaning lateral raise", "equipment": "dumbbell", "loading": "perLimb", "kind": "reps", "primary": [ "sideDelts" ], "secondary": [] }, { "id": "cable-lateral-raise", "name": "Cable lateral raise", "equipment": "cable", "loading": "perLimb", "kind": "reps", "primary": [ "sideDelts" ], "secondary": [] }, { "id": "machine-lateral-raise", "name": "Machine lateral raise", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "sideDelts" ], "secondary": [] }, { "id": "upright-row", "name": "Upright row", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "sideDelts", "traps" ], "secondary": [] }, { "id": "front-raise", "name": "Front raise", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "frontDelts" ], "secondary": [] }, { "id": "pressdown", "name": "Pressdown", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "triceps" ], "secondary": [] }, { "id": "skull-crusher", "name": "Skull crusher", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "triceps" ], "secondary": [] }, { "id": "jm-press", "name": "JM press", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "triceps" ], "secondary": [ "chest" ] }, { "id": "overhead-extension", "name": "Overhead extension", "equipment": "dumbbell", "loading": "total", "kind": "reps", "primary": [ "triceps" ], "secondary": [] }, { "id": "overhead-cable-extension", "name": "Overhead cable extension", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "triceps" ], "secondary": [] }, { "id": "kickback", "name": "Kickback", "equipment": "dumbbell", "loading": "perLimb", "kind": "reps", "primary": [ "triceps" ], "secondary": [] }, { "id": "bench-dip", "name": "Bench dip", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "triceps" ], "secondary": [ "chest" ] }, { "id": "back-squat", "name": "Back squat", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [ "adductors", "lowerBack" ] }, { "id": "front-squat", "name": "Front squat", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "quads" ], "secondary": [ "glutes", "abs" ] }, { "id": "goblet-squat", "name": "Goblet squat", "equipment": "dumbbell", "loading": "total", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [ "abs" ] }, { "id": "hack-squat", "name": "Hack squat", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "quads" ], "secondary": [ "glutes" ] }, { "id": "leg-press", "name": "Leg press", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [ "adductors" ] }, { "id": "smith-squat", "name": "Smith squat", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [] }, { "id": "walking-lunge", "name": "Walking lunge", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [ "adductors" ] }, { "id": "bulgarian-split-squat", "name": "Bulgarian split squat", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [ "adductors" ] }, { "id": "split-squat", "name": "Split squat", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [] }, { "id": "step-up", "name": "Step-up", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [] }, { "id": "pistol-squat", "name": "Pistol squat", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [ "abs" ] }, { "id": "leg-extension", "name": "Leg extension", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "quads" ], "secondary": [] }, { "id": "sissy-squat", "name": "Sissy squat", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "quads" ], "secondary": [] }, { "id": "romanian-deadlift", "name": "Romanian deadlift", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "hamstrings", "glutes" ], "secondary": [ "lowerBack", "forearms" ] }, { "id": "stiff-leg-deadlift", "name": "Stiff-leg deadlift", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "hamstrings", "glutes" ], "secondary": [ "lowerBack" ] }, { "id": "dumbbell-rdl", "name": "Dumbbell RDL", "equipment": "dumbbell", "loading": "perHand", "kind": "reps", "primary": [ "hamstrings", "glutes" ], "secondary": [ "lowerBack" ] }, { "id": "single-leg-rdl", "name": "Single-leg RDL", "equipment": "dumbbell", "loading": "perLimb", "kind": "reps", "primary": [ "hamstrings", "glutes" ], "secondary": [ "lowerBack" ] }, { "id": "deadlift", "name": "Deadlift", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "glutes", "hamstrings", "lowerBack" ], "secondary": [ "quads", "traps", "forearms" ] }, { "id": "sumo-deadlift", "name": "Sumo deadlift", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "glutes", "quads", "adductors" ], "secondary": [ "hamstrings", "lowerBack" ] }, { "id": "trap-bar-deadlift", "name": "Trap-bar deadlift", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "quads", "glutes" ], "secondary": [ "hamstrings", "lowerBack", "traps" ] }, { "id": "good-morning", "name": "Good morning", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "hamstrings", "lowerBack" ], "secondary": [ "glutes" ] }, { "id": "hip-thrust", "name": "Hip thrust", "equipment": "barbell", "loading": "perSide", "kind": "reps", "primary": [ "glutes" ], "secondary": [ "hamstrings" ] }, { "id": "glute-bridge", "name": "Glute bridge", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "glutes" ], "secondary": [ "hamstrings" ] }, { "id": "leg-curl", "name": "Leg curl", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "hamstrings" ], "secondary": [] }, { "id": "seated-leg-curl", "name": "Seated leg curl", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "hamstrings" ], "secondary": [] }, { "id": "sliding-leg-curl", "name": "Sliding leg curl", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "hamstrings" ], "secondary": [ "glutes" ] }, { "id": "nordic-negative", "name": "Nordic negative", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "hamstrings" ], "secondary": [] }, { "id": "back-extension", "name": "Back extension", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lowerBack", "glutes" ], "secondary": [ "hamstrings" ] }, { "id": "reverse-hyper", "name": "Reverse hyper", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "glutes", "lowerBack" ], "secondary": [ "hamstrings" ] }, { "id": "adductor-machine", "name": "Adductor machine", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "adductors" ], "secondary": [] }, { "id": "abductor-machine", "name": "Abductor machine", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "glutes" ], "secondary": [] }, { "id": "standing-calf-raise", "name": "Standing calf raise", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "calves" ], "secondary": [] }, { "id": "seated-calf-raise", "name": "Seated calf raise", "equipment": "machine", "loading": "total", "kind": "reps", "primary": [ "calves" ], "secondary": [] }, { "id": "single-leg-calf-raise", "name": "Single-leg calf raise", "equipment": "dumbbell", "loading": "perLimb", "kind": "reps", "primary": [ "calves" ], "secondary": [] }, { "id": "kettlebell-swing", "name": "Kettlebell swing", "equipment": "kettlebell", "loading": "total", "kind": "reps", "primary": [ "glutes", "hamstrings" ], "secondary": [ "lowerBack", "abs" ] }, { "id": "hanging-knee-raise", "name": "Hanging knee raise", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [ "forearms" ] }, { "id": "hanging-leg-raise", "name": "Hanging leg raise", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [ "forearms", "obliques" ] }, { "id": "captains-chair", "name": "Captain's chair", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [] }, { "id": "toes-to-bar", "name": "Toes-to-bar", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [ "lats", "forearms" ] }, { "id": "cable-crunch", "name": "Cable crunch", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [] }, { "id": "ab-wheel", "name": "Ab wheel", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [ "lats" ] }, { "id": "dragon-flag", "name": "Dragon flag", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [ "lowerBack" ] }, { "id": "plank", "name": "Plank", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "abs" ], "secondary": [ "obliques" ] }, { "id": "side-plank", "name": "Side plank", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "obliques" ], "secondary": [ "abs" ] }, { "id": "weighted-side-plank", "name": "Weighted side plank", "equipment": "dumbbell", "loading": "total", "kind": "hold", "primary": [ "obliques" ], "secondary": [ "abs" ] }, { "id": "hollow-hold", "name": "Hollow hold", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "abs" ], "secondary": [] }, { "id": "pallof-press", "name": "Pallof press", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "obliques", "abs" ], "secondary": [] }, { "id": "russian-twist", "name": "Russian twist", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "obliques" ], "secondary": [ "abs" ] }, { "id": "cable-woodchop", "name": "Cable woodchop", "equipment": "cable", "loading": "total", "kind": "reps", "primary": [ "obliques" ], "secondary": [ "abs" ] }, { "id": "dead-bug", "name": "Dead bug", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "abs" ], "secondary": [] }, { "id": "farmer-carry", "name": "Farmer carry", "equipment": "dumbbell", "loading": "perHand", "kind": "carry", "primary": [ "forearms", "traps" ], "secondary": [ "abs", "glutes" ] }, { "id": "suitcase-carry", "name": "Suitcase carry", "equipment": "dumbbell", "loading": "total", "kind": "carry", "primary": [ "obliques", "forearms" ], "secondary": [ "traps" ] }, { "id": "trap-bar-carry", "name": "Trap-bar carry", "equipment": "barbell", "loading": "perSide", "kind": "carry", "primary": [ "forearms", "traps" ], "secondary": [ "glutes", "quads" ] }, { "id": "explosive-pull-up", "name": "Explosive pull-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "biceps" ], "secondary": [ "upperBack" ], "skill": { "family": "muscle-up", "level": 1 } }, { "id": "high-pull-up", "name": "High pull-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "biceps" ], "secondary": [ "upperBack" ], "skill": { "family": "muscle-up", "level": 2 } }, { "id": "chest-to-bar", "name": "Chest-to-bar pull-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "biceps" ], "secondary": [ "upperBack" ], "skill": { "family": "muscle-up", "level": 3 } }, { "id": "banded-muscle-up", "name": "Banded muscle-up", "equipment": "band", "loading": "total", "kind": "reps", "primary": [ "lats", "chest", "triceps" ], "secondary": [ "biceps" ], "skill": { "family": "muscle-up", "level": 4 } }, { "id": "jumping-muscle-up", "name": "Jumping muscle-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "chest", "triceps" ], "secondary": [ "biceps" ], "skill": { "family": "muscle-up", "level": 5 } }, { "id": "negative-muscle-up", "name": "Slow negative muscle-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "chest", "triceps" ], "secondary": [ "biceps" ], "skill": { "family": "muscle-up", "level": 6 } }, { "id": "muscle-up", "name": "Muscle-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "lats", "chest", "triceps" ], "secondary": [ "biceps", "abs" ], "skill": { "family": "muscle-up", "level": 7 } }, { "id": "false-grip-hang", "name": "False-grip hang", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "forearms" ], "secondary": [ "lats" ] }, { "id": "support-hold", "name": "Support hold", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "triceps", "chest" ], "secondary": [ "abs" ] }, { "id": "ring-support-hold", "name": "Ring support hold", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "triceps", "chest" ], "secondary": [ "abs" ] }, { "id": "tuck-l-sit", "name": "Tuck L-sit", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "abs" ], "secondary": [ "triceps" ], "skill": { "family": "l-sit", "level": 1 } }, { "id": "one-leg-l-sit", "name": "One-leg L-sit", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "abs" ], "secondary": [ "triceps" ], "skill": { "family": "l-sit", "level": 2 } }, { "id": "l-sit", "name": "L-sit", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "abs" ], "secondary": [ "triceps", "quads" ], "skill": { "family": "l-sit", "level": 3 } }, { "id": "v-sit", "name": "V-sit", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "abs" ], "secondary": [ "triceps", "quads" ], "skill": { "family": "l-sit", "level": 4 } }, { "id": "tuck-front-lever", "name": "Tuck front lever", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "lats" ], "secondary": [ "abs", "rearDelts" ], "skill": { "family": "front-lever", "level": 1 } }, { "id": "advanced-tuck-front-lever", "name": "Advanced tuck front lever", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "lats" ], "secondary": [ "abs", "rearDelts" ], "skill": { "family": "front-lever", "level": 2 } }, { "id": "straddle-front-lever", "name": "Straddle front lever", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "lats" ], "secondary": [ "abs", "rearDelts" ], "skill": { "family": "front-lever", "level": 3 } }, { "id": "front-lever", "name": "Front lever", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "lats" ], "secondary": [ "abs", "rearDelts" ], "skill": { "family": "front-lever", "level": 4 } }, { "id": "wall-handstand", "name": "Wall handstand", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "frontDelts" ], "secondary": [ "triceps", "abs" ], "skill": { "family": "handstand", "level": 1 } }, { "id": "handstand", "name": "Freestanding handstand", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "frontDelts" ], "secondary": [ "triceps", "abs" ], "skill": { "family": "handstand", "level": 2 } }, { "id": "handstand-push-up", "name": "Handstand push-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "frontDelts", "triceps" ], "secondary": [ "traps" ], "skill": { "family": "handstand", "level": 3 } }, { "id": "planche-lean", "name": "Planche lean", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "frontDelts" ], "secondary": [ "chest", "abs" ], "skill": { "family": "planche", "level": 1 } }, { "id": "pseudo-planche-push-up", "name": "Pseudo planche push-up", "equipment": "bodyweight", "loading": "total", "kind": "reps", "primary": [ "frontDelts", "chest" ], "secondary": [ "triceps" ], "skill": { "family": "planche", "level": 2 } }, { "id": "tuck-planche", "name": "Tuck planche", "equipment": "bodyweight", "loading": "total", "kind": "hold", "primary": [ "frontDelts" ], "secondary": [ "chest", "abs" ], "skill": { "family": "planche", "level": 3 } }, { "id": "outdoor-run", "name": "Outdoor run", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads", "calves" ], "secondary": [], "cardio": { "activity": "running", "location": "outdoor" } }, { "id": "treadmill-run", "name": "Treadmill run", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads", "calves" ], "secondary": [], "cardio": { "activity": "running", "location": "indoor" } }, { "id": "outdoor-walk", "name": "Walk", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads", "calves" ], "secondary": [], "cardio": { "activity": "walking", "location": "outdoor" } }, { "id": "outdoor-cycle", "name": "Outdoor ride", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads" ], "secondary": [], "cardio": { "activity": "cycling", "location": "outdoor" } }, { "id": "indoor-cycle", "name": "Indoor bike", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads" ], "secondary": [], "cardio": { "activity": "cycling", "location": "indoor" } }, { "id": "rowing-machine", "name": "Rowing machine", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "upperBack", "quads" ], "secondary": [], "cardio": { "activity": "rowing", "location": "indoor" } }, { "id": "stair-climber", "name": "Stair climber", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads", "calves" ], "secondary": [], "cardio": { "activity": "stairClimbing", "location": "indoor" } }, { "id": "elliptical", "name": "Elliptical", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads" ], "secondary": [], "cardio": { "activity": "elliptical", "location": "indoor" } }, { "id": "jump-rope", "name": "Jump rope", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [ "quads", "calves" ], "secondary": [], "cardio": { "activity": "jumpRope", "location": "indoor" } }, { "id": "intervals", "name": "Intervals (HIIT)", "equipment": "other", "loading": "total", "kind": "cardio", "primary": [], "secondary": [], "cardio": { "activity": "highIntensityIntervalTraining", "location": "indoor" } } ]