[ { "id": "everkinetic-0284", "source_id": "0284", "name": "Bicycle crunch (air bike)", "aliases": [ "Air Bike", "Bicycle crunch" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Lie on a mat and lightly support the sides of your head; do not pull on your neck.\nLift the knees above the hips and gently curl the shoulder blades up while keeping the pelvis steady.\nExtend one leg as you turn the opposite shoulder toward the bent knee. Keep the elbows open and use a comfortable reach.\nReturn with control and alternate sides. Count each alternating reach as one rep. Breathe throughout and stop for pain.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0284-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0284-relaxation-thumb.webp", "source_path": "dist/png/0284-relaxation.png", "source_sha256": "563821fbb7620078fb27dc74f7acd335332c37bf87ae84accae6e3fcada26d43", "source_blob_sha": "3452a34e71ca4f9549b6ee6c34bcc18bcbd48eda", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0284-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0284-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0284-tension-thumb.webp", "source_path": "dist/png/0284-tension.png", "source_sha256": "510322307cc59ad71451dca3462b1a1c47a4f677dcdab48b250b91c52f768de1", "source_blob_sha": "a558bbd29932db7e4c477a6ae4d9be9701c299b8", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0284-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0284-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0284-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0284/0284.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0284-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. Corrected the bicycle-crunch cue to opposite shoulder/knee rotation; clarified alternating rep counting on 2026-11-09." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Air_Bike" ] }, { "id": "everkinetic-0223", "source_id": "0223", "name": "Alternating Bicep Curl with Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Steps\nStand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.\nGrasp a dumbbell in each hand so your palms are facing up.\nExtend your arms so they are at the sides of your body.\nKeeping your elbows locked lift your left arm to your chest so that your forearm touches your bicep.\nLower your arm and repeat with your right arm.\nNote: Do not swing your body as you perform this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0223-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0223-relaxation-thumb.webp", "source_path": "dist/png/0223-relaxation.png", "source_sha256": "bcc62c8bda8b76507c72c76c153f07145f2debf72ba4978cf3de29df4f876f0b", "source_blob_sha": "1b30180ea8d2f0ef6a5a072fdc96171ec1a5e745", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0223-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0223-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0223-tension-thumb.webp", "source_path": "dist/png/0223-tension.png", "source_sha256": "168ba1da4f1394e58af044333331dc9e5fe910a3a7b498d92f3266ac02120462", "source_blob_sha": "d425153801b5e594f850e07b1afb482ddb9df11a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0223-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0223-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0223-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0223/0223.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0223-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0213", "source_id": "0213", "name": "Alternating Hammer Curl with Dumbbell", "aliases": [ "Alternate Hammer Curl" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "This exercise uses a hammering (up and down) motion to isolate the biceps.\nStand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.\nGrasp a dumbbell in each hand so your palms are facing each other.\nExtend your arms so they are at the sides of your body.\nKeep your upper arms beside your torso and bend your left elbow to curl the dumbbell toward your left shoulder.\nLower your arm and repeat with your right arm.\nNote: Do not turn your wrists during this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0213-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0213-relaxation-thumb.webp", "source_path": "dist/png/0213-relaxation.png", "source_sha256": "fa898a6c747055e84d2a0f2228bd3990ca78abdd973f662b0eda17ebeb9681c4", "source_blob_sha": "cd4be8b1c0145438c733c207c6f700102c6b76f7", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0213-relaxation.png", "label": "1 · One-arm curl" }, { "image": "/assets/everkinetic/everkinetic-0213-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0213-tension-thumb.webp", "source_path": "dist/png/0213-tension.png", "source_sha256": "df23f3d20af05fec546e47000e9d12eb3df5f5b26c9cc78264085a81505c3711", "source_blob_sha": "7db97f6653d02a22bbbad513bacf445197660d16", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0213-tension.png", "label": "2 · Opposite-arm curl" } ], "image": "/assets/everkinetic/everkinetic-0213-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0213-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0213/0213.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0213-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. LiftLuma corrected the inherited locked-elbow wording: the elbow bends while the upper arm stays beside the torso. ACE text guidance consulted; no source media copied." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "movement_references": [ "https://www.acefitness.org/resources/everyone/exercise-library/10/hammer-curl/" ], "catalog_source_ids": [ "Alternate_Hammer_Curl" ] }, { "id": "everkinetic-0030", "source_id": "0030", "name": "Barbell Shrugs", "aliases": [ "Barbell Shrug" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell" ], "muscles": [ "Trapezius" ], "secondary_muscles": [], "primary_tags": [ "trapezius" ], "secondary_tags": [], "instructions": "Stand on the floor with your abs drawn in and your back straight.\nGrasp a barbell with a grip a little wider than shoulder width at arms length.\nDrop your shoulders as much as possible to start.\nRaise your shoulder as high as possible.\nPause for a moment at the top and then return to starting position in a controlled motion.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0030-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0030-relaxation-thumb.webp", "source_path": "dist/png/0030-relaxation.png", "source_sha256": "a817a9ff482c54bc6ffef859704343cb0110e79258964be731887874d382af6a", "source_blob_sha": "434e8338984f09ba8b90f41ca3fe2c603bc67871", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0030-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0030-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0030-tension-thumb.webp", "source_path": "dist/png/0030-tension.png", "source_sha256": "8a8803963696c52173900e05be9ca37ca3952bb1eac21d691557e5d89bfca65e", "source_blob_sha": "032eb1e8eb5e640e19123bf5f03ef7e950736fb9", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0030-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0030-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0030-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0030/0030.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0030-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Barbell_Shrug" ] }, { "id": "everkinetic-0055", "source_id": "0055", "name": "Bench Press Dumbbell", "aliases": [ "Dumbbell Bench Press" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders", "Triceps" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "This is an exercise for chest, triceps and shoulder strengthening.\nGrasp the dumbbells in each hand and lie on a flat bench with your feet firmly on the ground.\nExtend your arms up over your chest with your palms facing forwards.\nPress the dumbbells up over your chest till your arm are fully extended this is your starting position.\nBend your elbows to a 90 degree angle so your upper arms are parallel with the floor.\nSlowly lower the dumbbells as low as comfortable along your chest.\nWith a controlled motion return back to your starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0055-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0055-relaxation-thumb.webp", "source_path": "dist/png/0055-relaxation.png", "source_sha256": "8b01f7ad1f8201199921376e37324be81196803ca2fee34d9c1f446f7c535fb8", "source_blob_sha": "1b08f0aac63bad3ac2d59e5c0c1a0bdadfd72fbf", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0055-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0055-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0055-tension-thumb.webp", "source_path": "dist/png/0055-tension.png", "source_sha256": "5503d157789f4952c7cadae16192ec40ac83ddd15e4d802fc6a7e5a77341de88", "source_blob_sha": "09532778dd8905c0428f874b5919a0dadeb149a4", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0055-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0055-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0055-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0055/0055.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0055-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Dumbbell_Bench_Press" ] }, { "id": "everkinetic-0287", "source_id": "0287", "name": "Bent Knee Hip Raise", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Lie on your back with your arms outstretched to your sides.\nBend your knees at a 60 degree angle and hold your feet up just off the floor.\nKeeping your back and arms down, raise your hips up and off the floor so that your knees are over your chest.\nContract your abs for a moment and then return to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0287-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0287-relaxation-thumb.webp", "source_path": "dist/png/0287-relaxation.png", "source_sha256": "c6fee017ab85ce6ef60f462640ba74d8f89a0a17e9bc987452fb6cc7d4636717", "source_blob_sha": "8b2bd882be5301cea9d240fc85d0b504ac4e3044", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0287-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0287-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0287-tension-thumb.webp", "source_path": "dist/png/0287-tension.png", "source_sha256": "b6684ff6fcdd7e9d520633bd69f0d05e1e116493719d4afb222e4ccdf31b7d69", "source_blob_sha": "89c566331317ac2c3f4ca987d17a20b603288145", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0287-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0287-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0287-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0287/0287.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0287-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0017", "source_id": "0017", "name": "Bent-over Lateral Cable Raises", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Trapezius", "Middle Back" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Grasp the handle of the low pulley with your right hand.\nBend forward from the waist; your upper body should be nearly parallel with the floor. Bend your knees slightly and place your left hand on your left thigh. Let your right arm hang from your shoulder in front of you with your elbow slightly bent. This is your starting position.\nLift your right arm, keeping your elbow slightly bent.\nKeep moving your arm until it is parallel to the floor, in line with your right ear.\nSlowly bring the weight back down to the starting position.\nPerform exercise on left arm and then repeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0017-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0017-relaxation-thumb.webp", "source_path": "dist/png/0017-relaxation.png", "source_sha256": "504365d75efb6144172a7f71163ff7dced4ae68c5b0fb188c3de2033034dea56", "source_blob_sha": "63c79215cd9c77e2b28c28a5f1b87b7f96da0e56", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0017-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0017-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0017-tension-thumb.webp", "source_path": "dist/png/0017-tension.png", "source_sha256": "bc1912142da642d22a7117c0a628e111bb0e7ea7d0d99d43ffcc41a116e9103b", "source_blob_sha": "97c8bbe7884b614f13f8297ea10fbdfdcf75d1c8", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0017-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0017-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0017-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0017/0017.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0017-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0196", "source_id": "0196", "name": "Bent-Over One Arm Triceps Extension with Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart, your abs drawn in and your back straight as you bend at the waist.\nHold a dumbbell in your right hand.\nBring your right arm up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical and press your arm back in arc.\nReturn to the starting position repeat and switch arms.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0196-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0196-relaxation-thumb.webp", "source_path": "dist/png/0196-relaxation.png", "source_sha256": "40d8062e809fc727d1d89e838399d80b7cd975d763e7b3f8156306c3d9715f22", "source_blob_sha": "4de786b5560ddff823d3c97552cd2bab2ab98c62", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0196-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0196-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0196-tension-thumb.webp", "source_path": "dist/png/0196-tension.png", "source_sha256": "6ca8c88e27268db70f291fd54fe5130b7cac17e1edad103774289c520fb51204", "source_blob_sha": "755824fdf040469b791ee0b1d7629a51b4acd280", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0196-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0196-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0196-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0196/0196.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0196-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0224", "source_id": "0224", "name": "Biceps Curl with Dumbbell", "aliases": [ "Dumbbell Bicep Curl" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.\nGrasp a dumbbell in each hand with your palms facing up.\nExtend your arms so they are at the sides of your body.\nKeep your upper arms beside your torso and bend your elbows to curl the weights toward your shoulders.\nIn a slow controlled manner, lower your arms to the starting position.\nNote: Do not swing your body as you perform this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0224-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0224-relaxation-thumb.webp", "source_path": "dist/png/0224-relaxation.png", "source_sha256": "78032bb7e68a5df81b397dc7d81027357bcc60a115a077a512f15e4a02ac89dc", "source_blob_sha": "540d54d83d8468c560abebd264de68cd2069bb38", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0224-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0224-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0224-tension-thumb.webp", "source_path": "dist/png/0224-tension.png", "source_sha256": "06223444d1cf84765b4a4accaf32647c2710c320d797a5e3c8c46283ab0cdc6c", "source_blob_sha": "191643b45f687b4d3b414434d07387a682f9fcf0", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0224-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0224-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0224-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0224/0224.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0224-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. Clarified stationary upper-arm cue during elbow flexion." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Dumbbell_Bicep_Curl" ] }, { "id": "everkinetic-0211", "source_id": "0211", "name": "Biceps Curls with Barbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Shoulders", "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "This is a basic exercise for the biceps (arms).\nStand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.\nGrasp a barbell with palms facing up, approximately shoulder width apart.\nLower your arms fully to above your thighs and bending only your elbows, raise the bar to your upper chest.\nPause for a moment and then return to the starting position.\nNote: Do not swing your hips or back during this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0211-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0211-relaxation-thumb.webp", "source_path": "dist/png/0211-relaxation.png", "source_sha256": "cc936060795260e249f0092fbd737d26dc117c758e129dc101a5a35c6012cfa1", "source_blob_sha": "42ce9a9137a2c1e008474d4c8f8a78e3bb9c4f21", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0211-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0211-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0211-tension-thumb.webp", "source_path": "dist/png/0211-tension.png", "source_sha256": "c5b0a5a515735e4d0dbeecc31fbb21dc6565eddc61165bee47c5aeadaf2a703d", "source_blob_sha": "64215a689a64660cf96ba07df80b92b2bc6ba8bf", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0211-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0211-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0211-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0211/0211.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0211-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0227", "source_id": "0227", "name": "Biceps Hammer Curl with Dumbbell", "aliases": [ "Hammer Curls" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Biceps" ], "secondary_muscles": [], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "This exercise uses a hammering (up and down) motion to isolate the biceps.\nStand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.\nGrasp a dumbbell in each hand so your palms are facing each other.\nExtend your arms so they are at the sides of your body.\nKeep your upper arms beside your torso and bend your elbows to curl the weights toward your shoulders.\nLower your arms in a steady controlled motion and repeat.\nNote: Do not turn your wrists during this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0227-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0227-relaxation-thumb.webp", "source_path": "dist/png/0227-relaxation.png", "source_sha256": "8c3eef252ce76a00c6bcbd971b10df57d26d79c640694b83940f102688f6cf86", "source_blob_sha": "135754a4bf680635bed5808edeb046e643a9640c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0227-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0227-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0227-tension-thumb.webp", "source_path": "dist/png/0227-tension.png", "source_sha256": "50989276810112f435b9fde71c86e7c01553fe48c2b2f10caeda361c339ae1e1", "source_blob_sha": "7151c74e35803c28ffa05a57073b69365b209a09", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0227-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0227-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0227-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0227/0227.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0227-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. Clarified stationary upper-arm cue during elbow flexion." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Hammer_Curls" ] }, { "id": "everkinetic-0109", "source_id": "0109", "name": "Bridging", "aliases": [ "Glute bridge", "Butt lift (bridge)", "Bodyweight glute bridge" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Gluts" ], "secondary_muscles": [ "Core" ], "primary_tags": [ "gluteal" ], "secondary_tags": [], "instructions": "Lie on your back with your knees bent and your feet flat on the floor.\nLift up hips and bum off the floor as you draw your abs in and keep your gluts tight.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0109-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0109-relaxation-thumb.webp", "source_path": "dist/png/0109-relaxation.png", "source_sha256": "e1dfa5b6031ee23a37d71d2affe56dccd3111c86f3a3dec8d2424c94ee71b739", "source_blob_sha": "8ebc1177471b13ac0bf160bcceb9dfc42e6ead1f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0109-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0109-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0109-tension-thumb.webp", "source_path": "dist/png/0109-tension.png", "source_sha256": "5eccf7de7a05790595a4a926f3c00660f037543de7494769885cd608e3cbfae5", "source_blob_sha": "21a2337a3bb4964dfe0809ef4dd8927c5de11cc6", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0109-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0109-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0109-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0109/0109.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0109-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "original_step_alternatives": [ { "aliases": [ "Butt lift (bridge)", "Bodyweight glute bridge" ], "equipment": [ "Bodyweight" ], "pattern": null, "secondary_tags": [ "hamstring", "abs" ], "id": "liftluma-glute-bridge", "catalog_source_id": "Butt_Lift_Bridge", "name": "Glute bridge", "category": "Strength", "timed": false, "muscles": [ "Glutes" ], "secondary_muscles": [ "Hamstrings", "Abdominals" ], "primary_tags": [ "gluteal" ], "instructions": "Lie on a mat with your knees bent and both feet planted about hip-width apart. Rest your arms beside you.\nBrace gently and lift your hips while keeping your head and shoulders supported. Avoid pushing into a large lower-back arch.\nPause with your hips aligned between your shoulders and knees, breathing normally. Keep your knees steady and feet down.\nLower your pelvis smoothly to the mat. Choose a comfortable range and stop for pain.", "source_url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851", "frames": [ { "image": "/assets/original-steps/liftluma-glute-bridge-step1.webp", "sha256": "363d999a0f083208f706d42e1e514c77d2361b9df70d907c853767a4078a559a", "thumbnail": "/assets/original-steps/liftluma-glute-bridge-step1-thumb.webp", "thumbnail_sha256": "7b068ab704384c58d2a9053168c1f75775684a06c8b4a776da7ac862a465b3f8" }, { "image": "/assets/original-steps/liftluma-glute-bridge-step2.webp", "sha256": "04dc56fe7eaa8110c78ea6863831372baff6d0cb557ecde2e0d40c4e2136e941", "thumbnail": "/assets/original-steps/liftluma-glute-bridge-step2-thumb.webp", "thumbnail_sha256": "cc03ae8285f0b5212ab68ffc24d77fd45d169328a425fc9b20486b7df3bbe543" } ], "image": "/assets/original-steps/liftluma-glute-bridge-step1.webp", "thumbnail": "/assets/original-steps/liftluma-glute-bridge-step1-thumb.webp", "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-glute-bridge.png", "source_sha256": "0158527dd9690199b310e3377956404922d0f9620fff5fe55a3ec7700fc85260", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Both feet planted and knees bent; pelvis rests on mat in start and lifts to shoulder/hip/knee diagonal in working position. Head and shoulders remain down. Minor generated perspective differences; static poses do not establish transition control.", "generated": true, "created_at": "2026-11-04" }, "movement_references": [ "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851" ] } ], "catalog_source_ids": [ "Butt_Lift_Bridge" ] }, { "id": "everkinetic-0048", "source_id": "0048", "name": "Cable Crossover", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Attach the cable pulley to shoulder height.\nGrasp the pulley in both hands and stand approximately one foot in front of the weight stacks, with one foot slightly in front of the other.\nWith a slight bend in your elbows bring your hand together in front of your chest on downward angle.\nWhen your hands meet at the midpoint of your chest, hold for a moment.\nWith a slow controlled motion return to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0048-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0048-relaxation-thumb.webp", "source_path": "dist/png/0048-relaxation.png", "source_sha256": "fb2440a3dae2a724b762f8aeed4fa844edbeed621b7d34de4cc7b95c3aa34ab9", "source_blob_sha": "96e475f86bcb077ab3cf5d1adeb99002d02f2b74", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0048-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0048-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0048-tension-thumb.webp", "source_path": "dist/png/0048-tension.png", "source_sha256": "7513c4b8254a5c3dcbf5410b20451a713d3b390fa1653d5f1687f058294a857e", "source_blob_sha": "90fd04b4dc6c2f709b3f0e50b8488b9955fbecf5", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0048-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0048-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0048-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0048/0048.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0048-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0009", "source_id": "0009", "name": "Cable Shoulder Shrugs", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Trapezius" ], "secondary_muscles": [ "Shoulders" ], "primary_tags": [ "trapezius" ], "secondary_tags": [], "instructions": "Attach a pulley to the lowest setting on cable machine.\nStand with your feet shoulder width apart, your abs drawn and your back straight.\nStart with the pulley at waist height.\nGrasp the pulley and shrug your shoulders up while keeping your arms extended.\nHold this position for a moment then with a controlled motion return to the starting position of the pulley to waist height.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0009-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0009-relaxation-thumb.webp", "source_path": "dist/png/0009-relaxation.png", "source_sha256": "af9856cc0ca011e2e27c5937ee9a149b7f8e186d2073568c954a1ae97e115c3d", "source_blob_sha": "c138748e69e2ecb05ba31f04c313e67e3d8c85eb", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0009-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0009-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0009-tension-thumb.webp", "source_path": "dist/png/0009-tension.png", "source_sha256": "3240a7fce43ca0f7cb9511520f061e222735469653c1b92cf815df7c851c65d5", "source_blob_sha": "feede4c7b9e508aa87df0b43c1b8022043efb95f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0009-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0009-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0009-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0009/0009.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0009-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0274", "source_id": "0274", "name": "Calf Raises with Band", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Resistance band" ], "muscles": [ "Calves" ], "secondary_muscles": [], "primary_tags": [ "calves" ], "secondary_tags": [], "instructions": "This exercise uses a band to create resistance.\nStand with your toes on an exercise band and raise the handles up to your shoulders.\nRaise up on your toes, keeping your hands up by your shoulders.\nPause for a moment and then lower your heel to the floor.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0274-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0274-relaxation-thumb.webp", "source_path": "dist/png/0274-relaxation.png", "source_sha256": "eebff3b97e0f3f0af39456d509412804b6a8f20ac7e6eeb09351160942ddf3e4", "source_blob_sha": "84b012b5206aadc0ddaf88bb2d5d064aa2988de5", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0274-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0274-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0274-tension-thumb.webp", "source_path": "dist/png/0274-tension.png", "source_sha256": "c948a31a5bf907f70e72482ce83b99f147545fecf32d96ff66acabde7168e43a", "source_blob_sha": "1697e62e42f3baf2b541172f6e22b1ef1d6b62ed", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0274-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0274-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0274-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0274/0274.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0274-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0273", "source_id": "0273", "name": "Calves Press on Leg Machine", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Machine (type unspecified)" ], "muscles": [ "Calves" ], "secondary_muscles": [], "primary_tags": [ "calves" ], "secondary_tags": [], "instructions": "This exercise uses a Leg Press Machine to work your calves. You can perform this exercise along with Leg Presses.\nSit down on a Leg Press Machine and press the plate up as if you were performing a leg press.\nSlide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free).\nKeeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body.\nPerform theses movements slowly for maximum benefit.\nNote: Use a lighter weight on this exercise than you are able to lift with a leg press until you are familiar with the movements.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0273-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0273-relaxation-thumb.webp", "source_path": "dist/png/0273-relaxation.png", "source_sha256": "490c34a7702b85a8e7937747320a865a34270ccc97fe6e0d6c8c7246a5521e7a", "source_blob_sha": "38df1d5d3bba0ae1c209f15eb7f916af21f13027", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0273-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0273-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0273-tension-thumb.webp", "source_path": "dist/png/0273-tension.png", "source_sha256": "20842bdf79721742e78d8f04b0297bc1282138585acdaad8526312415b81eb07", "source_blob_sha": "7b4822930c8f600e12790babdc85eb9fb70d8446", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0273-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0273-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0273-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0273/0273.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0273-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0054", "source_id": "0054", "name": "Chest Dips", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Parallel bars" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Stand in between the parallel bars.\nGrip the handles of the parallel bars and push yourself up to the starting position with straightened arms.\nWith your elbows close to your body keep your hips straight, lower your body forward by bending your elbows so your chest is leading as you go down.\nRaise yourself back up to the starting position and repeat.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0054-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0054-relaxation-thumb.webp", "source_path": "dist/png/0054-relaxation.png", "source_sha256": "20825f506e66fa661be878248d0e503292df80530a0626523ef87a2899a8db48", "source_blob_sha": "1db400559a8fd9eb6b79590ee20ca940b969a318", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0054-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0054-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0054-tension-thumb.webp", "source_path": "dist/png/0054-tension.png", "source_sha256": "872fc4c4289e3c78d19cb7c1473db96fa52f970dde5f51478418d3f5637432d2", "source_blob_sha": "9bdcdca7edc36ca7f4cc49a61b86a934a3be0f04", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0054-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0054-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0054-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0054/0054.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0054-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0049", "source_id": "0049", "name": "Close Grip Barbell Bench Press", "aliases": [ "Close-Grip Barbell Bench Press" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell", "Bench" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.\nGrasp the bar a close grip (approximately 14” apart).\nRaise the barbell above your body and move it over the middle of your chest, this is your starting position.\nLower the bar down so it just touches your chest.\nRaise the bar till your arms are fully extended and your elbows are locked.\nReturn to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0049-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0049-relaxation-thumb.webp", "source_path": "dist/png/0049-relaxation.png", "source_sha256": "fab983e083795d65eac1471d97a71e010e81ab487c8c32ebeacae902da9159ac", "source_blob_sha": "3ae7346a8d4f2e320c77ab6322582b510052d8c1", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0049-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0049-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0049-tension-thumb.webp", "source_path": "dist/png/0049-tension.png", "source_sha256": "10284833ad151d8315640fc80177b5c7244c6af58fa724317eb1b4f0a3099ea2", "source_blob_sha": "b7998e833efa257a881bf02ca1036dea1bc98bfa", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0049-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0049-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0049-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0049/0049.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0049-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Close-Grip_Barbell_Bench_Press" ] }, { "id": "everkinetic-0188", "source_id": "0188", "name": "Close Triceps Pushup", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Triceps" ], "secondary_muscles": [ "Chest" ], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "This version of the Pushup isolates the tricep (back of the arm) muscles.\nKneel down on the floor or a mat, placing your hand thumbs together and raise your up on your toes.\nDraw your abs in and keep your back and neck in a straight line.\nSlowly lower your body towards the floor, by bending your arms, until you are nearly touching the floor.\nIn a controlled manner raise your body back up to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0188-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0188-relaxation-thumb.webp", "source_path": "dist/png/0188-relaxation.png", "source_sha256": "1ac10845857194a6cdf36fc4b3f7b52115b727168123a28d39a8795cdfe5d63b", "source_blob_sha": "7e3cdb0ac2ff1ad59e167a6d03202e8abf0e7685", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0188-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0188-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0188-tension-thumb.webp", "source_path": "dist/png/0188-tension.png", "source_sha256": "920f57fc5c46a81b278f55b82cd5d1c39e6a31ff0339f8148326008f075abbba", "source_blob_sha": "adc8d45931b1a92201642dc376cc684afac14735", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0188-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0188-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0188-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0188/0188.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0188-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0220", "source_id": "0220", "name": "Concentration Curls with Dumbbell", "aliases": [ "Concentration Curls" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Sit on the end of a flat bench with your feet flat and your legs spread apart.\nGrasp a dumbbell in your hand, palms facing up.\nWith your elbow pressed against your inner thigh, curl the dumbbell up towards your chest.\nSlowly return to the starting position.\nRepeat and switch arms.\nNote: Keep all of your body still except the arm you are exercising.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0220-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0220-relaxation-thumb.webp", "source_path": "dist/png/0220-relaxation.png", "source_sha256": "bcadd4a8f70d9e6b354634892ec47d828b5762fbb3c6a6e343356cb3530e1b60", "source_blob_sha": "c51a6199b95fa44597cacf50a9d6d8fcac043ec1", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0220-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0220-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0220-tension-thumb.webp", "source_path": "dist/png/0220-tension.png", "source_sha256": "a563accfe6430f1d5865847d0b508d1a0ef3cd83f440f6a9d6ed2a3e592d1d3f", "source_blob_sha": "4369b88dbfc14b27a21351a10cecaa8b287e1245", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0220-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0220-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0220-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0220/0220.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0220-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Concentration_Curls" ] }, { "id": "everkinetic-0289", "source_id": "0289", "name": "Cross Body Crunch", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Lie on your back and bring your knees up to a 60 degree angle, keep your feet flat on the floor.\nPlace your hands on either side of your head (over your ears).\nCurl up raising your right elbow and your left knee so that they touch over your chest.\nReturn to the starting position and repeat with alternate arms and legs.\nNote: Contract your abs as you twist during this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0289-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0289-relaxation-thumb.webp", "source_path": "dist/png/0289-relaxation.png", "source_sha256": "7111cc5f930a945bd1e0dbc39f4301147cb0ea6b1114e3c8ba29faae443c4aa2", "source_blob_sha": "e07bc8bc68c5a347728c0150b70180804ca9afef", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0289-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0289-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0289-tension-thumb.webp", "source_path": "dist/png/0289-tension.png", "source_sha256": "44a0e28695ea5d4ac9894125cabb2330dbe1f608b7e6a4d3ba99e588ad695c2a", "source_blob_sha": "0207f4d545ce461ee366c710f6eee6619b41f4b7", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0289-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0289-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0289-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0289/0289.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0289-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0221", "source_id": "0221", "name": "Cross Body Hammer Curl with Dumbbell", "aliases": [ "Cross Body Hammer Curl" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "While standing, grab a dumbbell in each arm with palms facing in.\nKeeping your palms facing in (and not twisting your arms) curl the dumbbell up towards your opposite shoulder.\nBring the top of dumbbell up to and touching the shoulder.\nSlowly with a controlled manner, lower the dumbbell back to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0221-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0221-relaxation-thumb.webp", "source_path": "dist/png/0221-relaxation.png", "source_sha256": "ed7ac09b211abda23b7bddcbf7c9354193ec249d25881554fe53c73063353ea0", "source_blob_sha": "2a28ef985739b34ffa941cafafb98122fca3cc8f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0221-relaxation.png", "label": "1 · One-arm curl" }, { "image": "/assets/everkinetic/everkinetic-0221-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0221-tension-thumb.webp", "source_path": "dist/png/0221-tension.png", "source_sha256": "5ff778b235b6d4d2196dc3d7a55abdb67e58039682a0f34f4c02cb70e3ecbbdd", "source_blob_sha": "6cfdf64022824d2fa3f0acc084de65b9fe3603ea", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0221-tension.png", "label": "2 · Opposite-arm curl" } ], "image": "/assets/everkinetic/everkinetic-0221-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0221-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0221/0221.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0221-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Cross_Body_Hammer_Curl" ] }, { "id": "everkinetic-0050", "source_id": "0050", "name": "Crossover with Bands", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Resistance band" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders", "Biceps" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "This is an exercise for chest, biceps and shoulder strengthening.\nSecure an exercise to a post (or secure pole) and hold it in each hand.\nStep forward so the band has some tension, facing away from the post.\nYour arms at mid chest height and out to the side, palms facing forward this is your starting position.\nBring your hands together in front of you.\nHold this for a moment and then in a controlled motion return to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0050-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0050-relaxation-thumb.webp", "source_path": "dist/png/0050-relaxation.png", "source_sha256": "b766e99642accc9c1ad64a5dfb0ecac94a8b9367982c15825724994db6f2cbb0", "source_blob_sha": "11f1e6bed15ee1db477590e333eb5220ead0859c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0050-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0050-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0050-tension-thumb.webp", "source_path": "dist/png/0050-tension.png", "source_sha256": "526a8d601dbb109845fdde3c16562ae867a0c31835221ee673353c5cc6917146", "source_blob_sha": "b47df5cecd4805b1cb1c664615175802a9544920", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0050-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0050-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0050-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0050/0050.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0050-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0291", "source_id": "0291", "name": "Crunches", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "For the floor variation shown in the original animation, lie back on a mat with bent knees and both feet planted.\nCross your arms over your chest. Keep your hips down and curl your head and shoulders a short distance toward your knees.\nMove slowly without pulling your neck or sitting fully upright; lower with control. Stop for pain.\nThe retained source still pictures show the feet-supported-on-bench variation; use the instructions matching the demonstration you choose.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0291-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0291-relaxation-thumb.webp", "source_path": "dist/png/0291-relaxation.png", "source_sha256": "b80af42dccb6ff04a3339c52b5f63fff63ab28e801bd73bdb1167b7087b00cbc", "source_blob_sha": "5712643794980959740e1555b2ffee5f16f95db7", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0291-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0291-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0291-tension-thumb.webp", "source_path": "dist/png/0291-tension.png", "source_sha256": "9c3174a79f3d528aa966bf9e00b551f20fe2c6734ec554c74e520d13059245e4", "source_blob_sha": "4af8dcb8e606da225f1f20f7e897c4bc39bcd62e", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0291-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0291-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0291-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0291/0291.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0291-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. LiftLuma added original floor-variation cues informed by Mayo Clinic public guidance (link retained); original stills show bench-supported feet. No source video or images copied, no endorsement." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "movement_references": [ "https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/abdominal-crunch/vid-20084664" ] }, { "id": "everkinetic-0290", "source_id": "0290", "name": "Crunches with Legs on Stability Ball", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Exercise ball" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Lie on your back and place your feet up on a stability ball.\nPlace your hands across your chest, or on either side of your head.\nKeeping the small of your back on the floor, raise your head, shoulders and chest up and off the floor.\nPause for a moment contracting your abs and then return to the starting position.\nNote: Take your time and perform this exercise in a slow controlled manner.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0290-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0290-relaxation-thumb.webp", "source_path": "dist/png/0290-relaxation.png", "source_sha256": "c1ae1ad21d50090b0f5aab1658eecf5e37aa9b6b95afdc83ab3b1ee4d5f2f360", "source_blob_sha": "60c1756d073d8871a0df26b06ce049ab20d7c0b0", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0290-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0290-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0290-tension-thumb.webp", "source_path": "dist/png/0290-tension.png", "source_sha256": "494d8868e67f003720528e8a317e45f2666d5456cd8214369ad00b1b0dccc125", "source_blob_sha": "e32738023a69b3085268ab3330db2265257164ed", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0290-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0290-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0290-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0290/0290.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0290-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0051", "source_id": "0051", "name": "Decline Barbell Bench Press", "aliases": [ "Decline Barbell Bench Press" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Decline bench", "Barbell" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Lie on a decline bench with your head lower than your feet.\nGrasp the bar at a grip 3-6 inches wider than your shoulders.\nRaise the bar above your chest, keeping your elbows close in.\nSlowly and with control lower the bar straight to your lower chest.\nRaise the bar back up to starting position with the bar just above your chest.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0051-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0051-relaxation-thumb.webp", "source_path": "dist/png/0051-relaxation.png", "source_sha256": "bcac1342859bbcad4c7157167844ce68bd4343d54ff984cf71614b2dbc08ee15", "source_blob_sha": "43971dc1e2af6e822332af5d63b5b51d3a361568", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0051-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0051-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0051-tension-thumb.webp", "source_path": "dist/png/0051-tension.png", "source_sha256": "f87d37391ef261c5f44b73793fe52c71246c40234f64d4cea21d4c3984135c78", "source_blob_sha": "d2f1c2fee8632b72b449e02a5c923ca2f053a046", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0051-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0051-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0051-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0051/0051.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0051-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Decline_Barbell_Bench_Press" ] }, { "id": "everkinetic-0085", "source_id": "0085", "name": "Decline Chest Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Chest press machine" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders", "Triceps" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Adjust the seat of the machine so that the handles are near the lower portion of your chest.\nSlowly press the handles forward until your hands are fully extended, do not lock your elbows.\nPause for a moment and then with a controlled movement lower your hands back to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0085-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0085-relaxation-thumb.webp", "source_path": "dist/png/0085-relaxation.png", "source_sha256": "e7ead5b26a0c1e41d55e6f86c2c6bf05e3b3c966d0f721cb0dceadb3d9dc276e", "source_blob_sha": "9f6a22c21da6dce07a7c7add7602a826e2e79cb8", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0085-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0085-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0085-tension-thumb.webp", "source_path": "dist/png/0085-tension.png", "source_sha256": "3da25c6174dad37a8a9e77751f6eba838af4aa7b8f1cdea685b30c499a1c44b7", "source_blob_sha": "bb83d4b57e1b0b84126184c5f1c11c8b1321dc5c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0085-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0085-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0085-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0085/0085.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0085-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0292", "source_id": "0292", "name": "Decline Crunch", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Decline bench" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Lie on a decline bench face up.\nPlace your feet securely under the pads.\nPlace your hands either across your chest or on either side of your head (over your ears).\nLay fully back and then rise slowly crunching your abs.\nPause for a moment and then return to the starting position.\nNote: Use the full range of movement in this exercise for the optimal results.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0292-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0292-relaxation-thumb.webp", "source_path": "dist/png/0292-relaxation.png", "source_sha256": "4eb367469a99df5331af2b66070dc0b3941f7cbbfa216103f411c232187d9e90", "source_blob_sha": "cc46194f07d082083f90d3147e978a2bf7a8e931", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0292-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0292-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0292-tension-thumb.webp", "source_path": "dist/png/0292-tension.png", "source_sha256": "bf6b5bcfe0cfdd3c8f19842db7365182b623d5f686229fd062f9d61ce67db0a4", "source_blob_sha": "757ebb885bfc4bafd15504b6a26d11c105031b3f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0292-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0292-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0292-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0292/0292.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0292-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0052", "source_id": "0052", "name": "Decline Dumbbell Bench Press", "aliases": [ "Decline Dumbbell Bench Press" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Decline bench" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Grasp the dumbbells your hands and lie on a decline bench with your head lower than your feet.\nRaise the dumbbells above your chest, bringing your elbows close in, this is your starting position.\nSlowly and with control lower the dumbbells to either side of your lower chest.\nRaise the dumbbells back up to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0052-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0052-relaxation-thumb.webp", "source_path": "dist/png/0052-relaxation.png", "source_sha256": "40e7a4cabadb253ec3dc47f95b7dadda5f7b755cddd33ea2b572cb4d7571e5af", "source_blob_sha": "0369a344766670c0c45ddfdafb47dbf4f7880944", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0052-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0052-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0052-tension-thumb.webp", "source_path": "dist/png/0052-tension.png", "source_sha256": "3adbc29c7f338b05ac1f8f8cead7ed635449c45b52cb73737a91f7c28bf268f7", "source_blob_sha": "3a6b2fafdd7464b21d89af6dd61e59803e569395", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0052-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0052-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0052-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0052/0052.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0052-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Decline_Dumbbell_Bench_Press" ] }, { "id": "everkinetic-0053", "source_id": "0053", "name": "Decline Dumbbell Fly's", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Decline bench" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Lie on a decline bench with your head lower than your body and your feet firmly on the ground.\nWith dumbbells together above your shoulders and your arms straight out above you as your starting position.\nKeeping your arms straight and with a slight bend in your elbows lower the dumbbells down towards the floor in an arc, up until just above your shoulders.\nReturn to the starting position in a slow controlled manner.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0053-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0053-relaxation-thumb.webp", "source_path": "dist/png/0053-relaxation.png", "source_sha256": "5dbd8f61afc69f1e79c12096aa5f8d644d4eef4ccd16938715d1075bff3337ef", "source_blob_sha": "dca42231d248e8f37a0ea4fe62a59741e2e93c5c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0053-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0053-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0053-tension-thumb.webp", "source_path": "dist/png/0053-tension.png", "source_sha256": "5a9530663db1ae1321dc0ea4c16e9afc6a409da479c8f6b3279bb4a5100bcb3d", "source_blob_sha": "be52c0fb4cc135be6a1c19942201f994736e3993", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0053-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0053-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0053-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0053/0053.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0053-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0293", "source_id": "0293", "name": "Decline Oblique Crunch", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Decline bench" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "obliques", "abs" ], "secondary_tags": [], "instructions": "This version of a decline crunch isolates the oblique (side) muscles of the abs.\nLie on a decline bench face up.\nPlace your feet securely under the pads.\nPlace your hands either across your chest or on either side of your head (over your ears).\nRaise your shoulders and chest up keeping your back straight and bring your left elbow to your right knee, slowly crunching your abs.\nPause for a moment and then return to the starting position.\nLay fully back and repeat with your right elbow to your left knee.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0293-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0293-relaxation-thumb.webp", "source_path": "dist/png/0293-relaxation.png", "source_sha256": "f79b067b1aec72288b15f26f6bf2c0262004f3e3cdfd1ee751fb087e3e1478f2", "source_blob_sha": "2f5e99dfbb28646c99cbdd720d9dade369865dd1", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0293-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0293-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0293-tension-thumb.webp", "source_path": "dist/png/0293-tension.png", "source_sha256": "153cb218590ae90c1f71788d209e5bdfb06448baf3488b160be5892773ab4841", "source_blob_sha": "705da0971591f8e33abae7ea4d9bbb9a8bdf312a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0293-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0293-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0293-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0293/0293.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0293-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0046", "source_id": "0046", "name": "Dumbbell Bent Arm Pullover", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bench", "Dumbbell" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders", "Triceps", "Lats" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Lie flat on a bench with your head hanging slightly over the end and your feet flat on the floor.\nHold a dumbbell with both hands, keep your elbows in throughout the exercise.\nStarting with your arms fully extended over your chest, slowly lower the dumbbell in an arc over your head and towards the floor.\nPull the dumbbell back up to chest height in a slow controlled manner and return to starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0046-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0046-relaxation-thumb.webp", "source_path": "dist/png/0046-relaxation.png", "source_sha256": "422c564c50c8c6eef6bb23e6c71bebcd0386bed1ac83bd77f1339527432ab0b2", "source_blob_sha": "1f6d390c9d70539c41d94e9f43fe15bcb24aa54d", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0046-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0046-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0046-tension-thumb.webp", "source_path": "dist/png/0046-tension.png", "source_sha256": "573edcd4fedc0193c11af30e1d0ddab0466b553edbe0d0c110b89d9885423842", "source_blob_sha": "da57aa1f0d6dfc97e484d30ad334f2b2d050a088", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0046-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0046-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0046-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0046/0046.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0046-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0296", "source_id": "0296", "name": "Exercise Ball Pull In", "aliases": [ "Exercise Ball Pull-In" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Exercise ball" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Lay down as if you were performing a pushup.\nPlace your feet and shins over an exercise or stability ball.\nKeeping your back straight and supporting your weight on your hands, pull your knees towards your chest, so the ball rolls forward under your ankles.\nCrunch your abs and then roll the ball back to starting position straighten your legs.\nNote: Keep your back straight as you perform this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0296-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0296-relaxation-thumb.webp", "source_path": "dist/png/0296-relaxation.png", "source_sha256": "3590accd09d8e499b4f8c78d927bde92d8861867e724227212a3acfb5ada4f24", "source_blob_sha": "4a3f2f17b1d781b1ea84a3a7cecc8df7c6d0a02e", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0296-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0296-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0296-tension-thumb.webp", "source_path": "dist/png/0296-tension.png", "source_sha256": "bab6cfac2c2e3d34c4376170c5e190832d09cbbc887fd8165fa31721544b0c27", "source_blob_sha": "a4102e014826a74d4fd2869e547751b7c83046f0", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0296-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0296-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0296-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0296/0296.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0296-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Exercise_Ball_Pull-In" ] }, { "id": "everkinetic-0226", "source_id": "0226", "name": "EZ Bar Curl with Barbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "EZ curl bar" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart and your knees slightly bent.\nGrasp the barbell with palms up.\nLower the bar so it is against your thighs.\nKeeping your elbows still, raise the bar up to your chest so that your forearms touch your biceps.\nNote: Lean up against a wall or post to keep yourself from swaying.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0226-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0226-relaxation-thumb.webp", "source_path": "dist/png/0226-relaxation.png", "source_sha256": "50bfa36f8f56ddfebae36661c82740687680aa609af69e6b54ac302b60491606", "source_blob_sha": "24fd37d3c0e8f65a2d08e89ebd5d2cc700a7f2da", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0226-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0226-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0226-tension-thumb.webp", "source_path": "dist/png/0226-tension.png", "source_sha256": "1b1b5efdb05eb6cb56636f716420247320dcac69f6d1d66db4be8f68f692bfb6", "source_blob_sha": "f049197f15f1bc5101ad54cdb6fda5533b7f9232", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0226-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0226-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0226-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0226/0226.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0226-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0021", "source_id": "0021", "name": "Flat Bench Leg Raises", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bench" ], "muscles": [ "Lower Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Lie on a flat bench with your hands under your hips supporting your back.\nYour legs should be unsupported by the bench from below your knees.\nWith your feet together and your toes flexed upwards, raise your straight legs up a few cm off the bench; both of your legs should have no contact with the bench. This is your starting position.\nKeep your legs straight with a slight bend in the knees and raise your legs to just before 90 degrees with your hips.\nPause at the top and lower your legs in slow controlled manner back to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0021-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0021-relaxation-thumb.webp", "source_path": "dist/png/0021-relaxation.png", "source_sha256": "610586b6af9105f858bc823478243d543ee5b9dfcbe4ac570729e5d042a53cea", "source_blob_sha": "845a2d493d22c53d839065d96c0430decb259714", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0021-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0021-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0021-tension-thumb.webp", "source_path": "dist/png/0021-tension.png", "source_sha256": "76fa0a4fed4b35f0907a1095f04ad5fd963db8df1fc674d4e855e9a4a2ac8c21", "source_blob_sha": "6ad6eee9657a37e1b006a80db84a91d7f7a33fcb", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0021-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0021-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0021-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0021/0021.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0021-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0008", "source_id": "0008", "name": "Front Cable Raises", "aliases": [ "Front Cable Raise" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Chest", "Forearm" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Place the pulley on the setting just above the floor.\nStand with your feet shoulder width apart, your abs drawn in and your knees slightly bent.\nStarting at waist height, take the pulley in your left hand, palm facing the floor with otherwise known as an overhand grip, and raise your straight arm up towards your left shoulder.\nAt shoulder height pause for a moment.\nWith a controlled movement resist the weight and slowly lower your arm back to starting position at your waist.\nRepeat the exercise with your right arm.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0008-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0008-relaxation-thumb.webp", "source_path": "dist/png/0008-relaxation.png", "source_sha256": "03883b2101bf39dad99e7161f3c288d36dba45b7f003086442850c660b1fd241", "source_blob_sha": "b345dcbd79b69b39433549131bc89fcac062f7c4", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0008-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0008-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0008-tension-thumb.webp", "source_path": "dist/png/0008-tension.png", "source_sha256": "fbc50911dfff9ff5793dd3e5a81b3d509826a276dfb722a6673b96c5a258f6e4", "source_blob_sha": "f112346899fc49d9726eff10caf7690c8e907a2b", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0008-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0008-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0008-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0008/0008.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0008-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Front_Cable_Raise" ] }, { "id": "everkinetic-0123", "source_id": "0123", "name": "Hack Squat Machine", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Hack squat machine" ], "muscles": [ "Quadriceps" ], "secondary_muscles": [ "Hamstrings", "Calves" ], "primary_tags": [ "quadriceps" ], "secondary_tags": [], "instructions": "This exercise is a variation of the Squat which uses a machine. This exercise may be preferred by beginners.\nLie face up on a Hack Squat machine with your shoulders against the pad.\nPlace your feet facing forward at slightly less than shoulder width apart with your toes point slightly outward.\nRelease the dock levers and place your hands on the hand grips.\nDrawing your abs in, extend your body standing upright.\nLower your body to a squatting position so you knees are bent as if you were sitting down.\nReturn to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0123-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0123-relaxation-thumb.webp", "source_path": "dist/png/0123-relaxation.png", "source_sha256": "43e03b6155eb77dc2fe269942dcb396b9b30ac2557ac4cc9f393015302afbecd", "source_blob_sha": "daae83ce06eb63df662557561cd8488592e50074", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0123-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0123-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0123-tension-thumb.webp", "source_path": "dist/png/0123-tension.png", "source_sha256": "be6409d7c5aaf5defa26290c1e4fa86b28125c93a663f7ae4825718fad79bcea", "source_blob_sha": "0b73ed9878917c04bc93039a064c2ce7deb3b33c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0123-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0123-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0123-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0123/0123.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0123-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0059", "source_id": "0059", "name": "Hammer Grip Incline Bench Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Incline bench" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders", "Triceps" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Grasp a dumbbell in each hand and lay on an incline bench set at a 45 degree angle.\nKeep your feet flat on the floor and your back against the bench at all times.\nUsing a hammer grip (with your palms facing each other), lift the weights to shoulder height on either side of your chest.\nExtend your arms fully and press the dumbbells up.\nSlowly return the dumbbells to the starting position at the sides of your chest.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0059-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0059-relaxation-thumb.webp", "source_path": "dist/png/0059-relaxation.png", "source_sha256": "9be1b43095626c89bb559a6b07d1759bdee4a7897e6df19c84d1b6d60d621acb", "source_blob_sha": "d07a31672537b224b94318dd0bb6b01dba37963c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0059-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0059-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0059-tension-thumb.webp", "source_path": "dist/png/0059-tension.png", "source_sha256": "799d9c88e525600a4bcff16cb7af965c35ca2e9a04e1f5d6e6a467ff28a60041", "source_blob_sha": "e5de7e2aca2dfbce4bfbda5884d3115ed55f0339", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0059-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0059-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0059-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0059/0059.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0059-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0103", "source_id": "0103", "name": "Hyperextensions", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Back extension bench" ], "muscles": [ "Lower Back" ], "secondary_muscles": [ "Hamstrings", "Core" ], "primary_tags": [ "lower-back" ], "secondary_tags": [], "instructions": "Adjust the hyperextension bench so that your ankles are tucked under the footpads and your thighs are flat across the top pad.\nWith your arms folded across your chest and your back straight, slowly bend at the waist towards the floor, keeping your back flat.\nSlowly return to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0103-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0103-relaxation-thumb.webp", "source_path": "dist/png/0103-relaxation.png", "source_sha256": "8adf49924b4eaab713372bbb0f586963756cfa61b06ded771776a3949d646cc3", "source_blob_sha": "b51fa4875666dce4e5670701e1fcba9262bc6977", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0103-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0103-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0103-tension-thumb.webp", "source_path": "dist/png/0103-tension.png", "source_sha256": "d6de3eb53b92dc01ab05ad9b693205baa6bd5a42f874ddd6c746f72804ce2f69", "source_blob_sha": "45189bcb591e93df49fb807b12bf21933ee5547e", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0103-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0103-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0103-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0103/0103.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0103-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0060", "source_id": "0060", "name": "Incline Cable Fly's", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Incline bench", "Cable machine" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Biceps", "Triceps", "Forearm" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Place an incline bench set at a 45 degree angle between two cable towers.\nGrasp a pulley in each hand with your palms facing up.\nWith a slight bend in your elbows, squeeze your chest and pull the cables in an arc so they meet together in the middle of your chest.\nHold for a moment and then slowly lower your hands back to starting position at along the same arc.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0060-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0060-relaxation-thumb.webp", "source_path": "dist/png/0060-relaxation.png", "source_sha256": "6e6d728d53b0207e9c3200507179b1ff158db76d14f5525bace87b7d158aba38", "source_blob_sha": "b058dce4649127404889a4c70471d2e43a8fec9c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0060-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0060-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0060-tension-thumb.webp", "source_path": "dist/png/0060-tension.png", "source_sha256": "faeb199f7beee119a28c4a88f65cb1ff07028b1dd3bf698f73dc77c969345a12", "source_blob_sha": "9cb76bf5dd174b609dee1ac8ee2fea1877d3b53c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0060-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0060-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0060-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0060/0060.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0060-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0062", "source_id": "0062", "name": "Incline Dumbbell Fly's", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Incline bench", "Dumbbell" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Lie on an incline bench set a 45 degree angle with a dumbbell in each hand and your feet firmly on the ground.\nLift the dumbbells over your chest extending your arms fully and your palms facing each other.\nKeeping a slight bend in your elbows, lower the dumbbells towards the floor in and arc like motion.\nSlowly return to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0062-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0062-relaxation-thumb.webp", "source_path": "dist/png/0062-relaxation.png", "source_sha256": "02c8bb66947785d9d080a3889184f88f172e685d40efe6f1a58623a8b10cbe28", "source_blob_sha": "4d947b6021b74663655b1ea4f7b7e39046719282", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0062-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0062-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0062-tension-thumb.webp", "source_path": "dist/png/0062-tension.png", "source_sha256": "f5ef7350844632cff81b484ec7038b8dd7ecda690eb0c770484716e84d029b33", "source_blob_sha": "9d1b699fc8c3840b155fc07c8154d188776366cd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0062-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0062-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0062-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0062/0062.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0062-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0174", "source_id": "0174", "name": "Incline Triceps Extension with Barbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell", "Incline bench" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Grasp a barbell with a close grip (4-6 inches apart).\nLie on an incline bench and hold the bar over your head.\nLower your arms in a slight arc so your forearms are touching your biceps.\nSlowly return back to the starting position with the bar over your head.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0174-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0174-relaxation-thumb.webp", "source_path": "dist/png/0174-relaxation.png", "source_sha256": "9c95b7c2d670919c21a24e000acb88452212ea7517d8d3a652de8cff16e522d8", "source_blob_sha": "4915e7fec7a22f16f3b4a2b3a7437a20ce826e1d", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0174-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0174-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0174-tension-thumb.webp", "source_path": "dist/png/0174-tension.png", "source_sha256": "dd4845eb16d3b0791e00924503ec40d5e47ff8f905eeaa92ea9fa7657beec7c3", "source_blob_sha": "ab36975a520d70c1fbaa98d92abb563f250828a2", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0174-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0174-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0174-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0174/0174.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0174-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0018", "source_id": "0018", "name": "Lateral Dumbbell Raises", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Lateral Deltoid" ], "secondary_muscles": [ "Forearm", "Shoulders" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Grasp a dumbbell in each hand, palms facing inward towards your body and the dumbbells at your sides.\nStanding with your feet shoulder with apart, draw your abs in and bend your knees slightly.\nWhile keeping your torso still, raise the your arms up to the sides keeping your arms straight with a slight bend in the elbows.\nRaise your arms up until in line with your shoulders, your palms should face the floor.\nHold the position for a moment then in a controlled movement lower your arms to the starting position.\nRepeat", "frames": [ { "image": "/assets/everkinetic/everkinetic-0018-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0018-relaxation-thumb.webp", "source_path": "dist/png/0018-relaxation.png", "source_sha256": "705da2080051b9a894b411d22718bfbe613f835f9ead8dc8167cb7d3cd8814f4", "source_blob_sha": "f06e8cba96f07460cc24741d8fd44fcea1cdbec0", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0018-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0018-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0018-tension-thumb.webp", "source_path": "dist/png/0018-tension.png", "source_sha256": "bd070280e253625fd90eeae0dc059c1224df3fce9467899d439c13ef693da66a", "source_blob_sha": "02fb687b463a05eef86f98467d14974db2b58f13", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0018-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0018-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0018-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0018/0018.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0018-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0142", "source_id": "0142", "name": "Leg Extensions", "aliases": [ "Leg Extensions" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Leg extension machine" ], "muscles": [ "Quadriceps" ], "secondary_muscles": [], "primary_tags": [ "quadriceps" ], "secondary_tags": [], "instructions": "Adjust the seat so that your knees have full range of motion and that the footpad fits over your legs, just above your ankles.\nGrasp the handles with your hands for support, keeping your hip and back against the bench.\nSlowly extend your legs until your knees are straight, but do not lock your knees.\nHold for a moment and then with controlled movements return to the starting position.\nNote: Use controlled movements for this exercise, do not swing the weight up.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0142-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0142-relaxation-thumb.webp", "source_path": "dist/png/0142-relaxation.png", "source_sha256": "12f597b6ad73e5c224ddfd9ffac6dba0a9af45818420fc579490835a1b80203f", "source_blob_sha": "f66435a326aa156aa780f288bb8ac9c6d138b1ae", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0142-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0142-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0142-tension-thumb.webp", "source_path": "dist/png/0142-tension.png", "source_sha256": "af74e968597d5b36e08e2d3583c0c2af3cccfd215740d277e74e0b3f3ae0fe5c", "source_blob_sha": "35867e38496dafa777341960aa1551a549938545", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0142-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0142-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0142-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0142/0142.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0142-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Leg_Extensions" ] }, { "id": "everkinetic-0127", "source_id": "0127", "name": "Leg Press", "aliases": [ "Leg Press" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Leg press machine" ], "muscles": [ "Quadriceps" ], "secondary_muscles": [ "Calves", "Hamstrings" ], "primary_tags": [ "quadriceps" ], "secondary_tags": [], "instructions": "Along with the Squat, this exercise is crucial for building and strengthening the legs.\nAdjust the seat of the machine so that your feet comfortably reach the crosspiece with a slight bend in your knees.\nTo begin, press your feet forward at a shoulder width stance and release the safety locks.\nSlowly lower the weight towards your body, keeping your abs drawn in and your knees moving in the same direction as your feet to a 90 degree angle.\nDo not lock your knees or bounce the weight.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0127-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0127-relaxation-thumb.webp", "source_path": "dist/png/0127-relaxation.png", "source_sha256": "d2270aa075bb27db2d3bc9eeba3ad8acea7cfc2926c664d10d046c01619f2ed1", "source_blob_sha": "d90c346b4fce6a6a7cc7df5aab9dc6db56a50bad", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0127-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0127-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0127-tension-thumb.webp", "source_path": "dist/png/0127-tension.png", "source_sha256": "078c7c902505de0fd5049774d92628f0c6e14c1a1979484e71e5d24abec84135", "source_blob_sha": "42a1e5745239808eb0c6b51391aedc70795c11c2", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0127-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0127-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0127-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0127/0127.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0127-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Leg_Press" ] }, { "id": "everkinetic-0178", "source_id": "0178", "name": "Low Triceps Extension with Cable", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine", "Bench" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Attach a rope to the cable pulley at of a seated row station.\nLie on your back on the bench with your head facing the weight stack.\nGrasp the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle.\nSlowly extend your arms upward squeezing your triceps.\nReturn to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0178-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0178-relaxation-thumb.webp", "source_path": "dist/png/0178-relaxation.png", "source_sha256": "653aab9b53e04f3918123b8b9d08e73bed115184ae148a8578f7d867a8444ebc", "source_blob_sha": "7aec75406304a6081200648c51f9a35b510fc467", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0178-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0178-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0178-tension-thumb.webp", "source_path": "dist/png/0178-tension.png", "source_sha256": "4f677c2b01a0c77dff72373aaea54211ee71f06fa8e1f14892720f9653e95ca9", "source_blob_sha": "0f9b1349d92616bd94750b20d870dea971834644", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0178-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0178-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0178-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0178/0178.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0178-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0232", "source_id": "0232", "name": "Lying Bicep Cable Curl", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Attach a short bar to a cable pulley set on the lowest setting.\nLie down on a mat or the floor with your feet touching the weight stack.\nGrasp the bar with and palms facing up.\nWith your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest.\nPause for a moment contracting your biceps, and then return to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0232-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0232-relaxation-thumb.webp", "source_path": "dist/png/0232-relaxation.png", "source_sha256": "fbe50b933a0a3ad314fd7bdea0a07729d8120646712e5c796e3756c49d583060", "source_blob_sha": "cc1a017f297569315e10718cc20f9bb7bd4a4d8f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0232-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0232-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0232-tension-thumb.webp", "source_path": "dist/png/0232-tension.png", "source_sha256": "ced669cd4c4d55c8f6c2bb181a8b79f5b7a5a0e6158fbc8cd3f3af0c27961553", "source_blob_sha": "3e09fe2077233c2206514d5c046b5d5e6117fef8", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0232-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0232-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0232-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0232/0232.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0232-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0117", "source_id": "0117", "name": "Lying Leg Curl Machine", "aliases": [ "Lying Leg Curls" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Lying leg curl machine" ], "muscles": [ "Hamstring" ], "secondary_muscles": [], "primary_tags": [ "hamstring" ], "secondary_tags": [], "instructions": "Lie face down on a leg curl machine and place your heels under the roller pad.\nGrasp the grips with your hands for support and slowly curl your ankles up towards your back.\nHold for a moment and then return to starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0117-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0117-relaxation-thumb.webp", "source_path": "dist/png/0117-relaxation.png", "source_sha256": "9b5e62cb3bb244cf6408b421e7d1435a75ceb2f3bb348f0303b3a7f873a8e05b", "source_blob_sha": "5063507d5bdf0a235e5b9798d4548320df20b9f1", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0117-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0117-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0117-tension-thumb.webp", "source_path": "dist/png/0117-tension.png", "source_sha256": "7ff4869ebb6e417a8c4f0da37e32bac80cae0f5923b332c08c68b6c83bede072", "source_blob_sha": "31bd39892768acfb677322f6dc0226c26fe53a56", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0117-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0117-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0117-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0117/0117.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0117-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Lying_Leg_Curls" ] }, { "id": "everkinetic-0037", "source_id": "0037", "name": "Lying One Arm Rear Lateral Raise", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Shoulders" ], "secondary_muscles": [], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Lay face down on a flat bench high enough for your arms to hang down to the floor.\nPlace a dumbbell at your side.\nYour other hand not grasping the dumbbell can be on the floor stabilising your movements.\nGrasp the dumbbell in your hand and raise your upper arm to shoulder height.\nKeep your arm straight and perpendicular to your chest with a slight bend in the elbow.\nIn a slow controlled manner lower your arm to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0037-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0037-relaxation-thumb.webp", "source_path": "dist/png/0037-relaxation.png", "source_sha256": "c7fb86bd05e487709dc28f91d6c71da220945b2703e8b60f23d54d6f6fae5d1d", "source_blob_sha": "337b355ae1b82f49fd3374212a75b12a5444d0e5", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0037-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0037-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0037-tension-thumb.webp", "source_path": "dist/png/0037-tension.png", "source_sha256": "e537187349d099f0bff76b6cd59dc0bdb87119da2fe57453c7171c6a7e1aaa51", "source_blob_sha": "c249cfdedadbd744d095123b3e3324f995eaaced", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0037-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0037-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0037-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0037/0037.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0037-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0023", "source_id": "0023", "name": "Lying Rear Lateral Raise", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bench", "Dumbbell" ], "muscles": [ "Shoulders" ], "secondary_muscles": [], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Place the dumbbells at he head of the bench.\nLie facedown on a raised bench; raised enough for your arms to move freely beneath the bench.\nPlace your toes on the floor in order to stabilise yourself.\nGrasp the dumbbells and with a 30 degree bend in your elbows, this is the starting position.\nRaise your arms to shoulder height, maintaining a controlled motion.\nReturn to starting position and repeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0023-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0023-relaxation-thumb.webp", "source_path": "dist/png/0023-relaxation.png", "source_sha256": "eaa1050f84f380059401e06f1a7e4369d40bdb30fa1c63cccb97eaa53303961a", "source_blob_sha": "75e5e0051647deeb9fd07997928f6905e11ee6dd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0023-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0023-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0023-tension-thumb.webp", "source_path": "dist/png/0023-tension.png", "source_sha256": "c3b3ac64fae51a4ea07643121a0c9cc8fbdba7053598f78b2875f80c372156e1", "source_blob_sha": "5070dcd30f8ee8793b18c5960c0b49aa37d78f58", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0023-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0023-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0023-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0023/0023.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0023-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0181", "source_id": "0181", "name": "Lying Triceps Extension with Dumbbells", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Lay on a flat bench with your head at one end and your feet planted firmly on the floor.\nGrasp a dumbbell with both hands with palms facing up.\nRaise dumbbell over your body. Your arms will be pointed towards the ceiling.\nWhile keeping your upper arms and elbows still, lower the dumbbell in an arc behind your head.\nSlowly raise the dumbbell back to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0181-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0181-relaxation-thumb.webp", "source_path": "dist/png/0181-relaxation.png", "source_sha256": "353e605f70c86187e9d91dba8424bb43b1085c89eb1df50756354df4c2cc2e3d", "source_blob_sha": "7896417e786f21170bf91512e43052809ad05ba3", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0181-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0181-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0181-tension-thumb.webp", "source_path": "dist/png/0181-tension.png", "source_sha256": "fa47b674c28480961af40f0f7cc076ff9e3830fdfb06755bb9a170af1d8601cc", "source_blob_sha": "c7cb66174272e950fcbcd838c59badcc75f86ba2", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0181-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0181-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0181-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0181/0181.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0181-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0066", "source_id": "0066", "name": "Machine Bench Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Chest press machine" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Adjust the machine so that you are sitting with the bars at chest height.\nPlace your hands on the bars and place your feet on the foot rest.\nPress out, extending your arms as far as possible in a steady motion.\nPause for a moment and then return slowly to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0066-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0066-relaxation-thumb.webp", "source_path": "dist/png/0066-relaxation.png", "source_sha256": "ff6dc2d5b1adbf7acd5e2e59e13518846a4058c2ccd5c1d615c97550780c525a", "source_blob_sha": "582458b3ba229a637b65fbf54cdb5d54688d8ea9", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0066-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0066-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0066-tension-thumb.webp", "source_path": "dist/png/0066-tension.png", "source_sha256": "7e40d8c0b02dc182c5bdb6e88c0826d83cba09330bb0add50683d6ee5781cab4", "source_blob_sha": "f8b9460d8999d8757f47c47a363e2d9763002608", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0066-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0066-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0066-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0066/0066.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0066-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0038", "source_id": "0038", "name": "One Arm Dumbbell Shoulder Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Triceps", "Biceps" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart, back straight and abs drawn in.\nGrasp a dumbbell in your hand and lift it with a bent elbow to your shoulder height to start.\nLift the dumbbell straight up till your arm is fully extended overhead.\nLower in a controlled manner and return to starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0038-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0038-relaxation-thumb.webp", "source_path": "dist/png/0038-relaxation.png", "source_sha256": "b6ea10e095e311c44f56a18f83b7fc8bc7115a6d4057e437a18ab8f0ba358758", "source_blob_sha": "415008f39957f1e16c6a5573e5d4aa2efc7a8af6", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0038-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0038-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0038-tension-thumb.webp", "source_path": "dist/png/0038-tension.png", "source_sha256": "f856e3108ca9a19137a343f12440a9c02a689c9bac2e275023950b111dccba86", "source_blob_sha": "04a8429683e3b3714a72bd8c77e5aa96e5374357", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0038-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0038-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0038-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0038/0038.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0038-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0166", "source_id": "0166", "name": "One Arm Tricep Extension with Cable", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Place a cable pulley on the highest setting and adjust a stirrup handle to the pulley.\nStand facing the weight stack and grasp the handle with and underhand grip.\nKeep your back straight, your abs drawn in and your knees slightly bent.\nStarting at the top, push your arm down until it is straight, feeling the concentration in your tricep.\nSlowly return to starting position.\nTips: Keep your elbow close to your side while performing this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0166-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0166-relaxation-thumb.webp", "source_path": "dist/png/0166-relaxation.png", "source_sha256": "2ac43e82f440d25b26c641a1ffcdc799cf10f583d4c5934acb1bd11fac86c174", "source_blob_sha": "a29ecb2dd809b457e91033ea86675fb97c52ecc9", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0166-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0166-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0166-tension-thumb.webp", "source_path": "dist/png/0166-tension.png", "source_sha256": "f1d12292df5f47c2344c82e8ac11066fbfea36de0cb55f9857302cd692ca9146", "source_blob_sha": "ecf3747aaa6ca9f4e2947be1e521b171850b50b1", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0166-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0166-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0166-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0166/0166.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0166-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0173", "source_id": "0173", "name": "One Arm Triceps Extension with Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Sit on a bench with your back straight and your abs drawn in.\nGrasp a dumbbell in your hand and place it behind your neck with your elbow bent.\nSlowly extend your arm straight up over your head and slowly return to the starting position.\nNote: Place your free hand across your chest to help steady yourself during this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0173-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0173-relaxation-thumb.webp", "source_path": "dist/png/0173-relaxation.png", "source_sha256": "9469f16b1722fc163787e664f2a7d41044429ca811eb3a022ed3572a8e93bf5a", "source_blob_sha": "6bcc2e07772b4a08f1c108f27844f916a2162fcd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0173-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0173-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0173-tension-thumb.webp", "source_path": "dist/png/0173-tension.png", "source_sha256": "8923079c61375e595e7e606655f97841de89395f805318571d1448b3ad69c929", "source_blob_sha": "bb49d2c32ac45c2f05e0cc1a56def858f97771cc", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0173-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0173-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0173-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0173/0173.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0173-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0238", "source_id": "0238", "name": "Overhead Curl with Cable", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Biceps" ], "secondary_muscles": [], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "By using cable this exercise isolates and defines the biceps (arm) muscles.\nAttach a stirrup handle to each side of a high pulley on a cable machine.\nGrasp the handles with palms facing up and stand with your feet shoulder width apart.\nExtend your arms fully to each side.\nKeeping your elbows steady, curl your wrists towards the sides of your head.\nContract your biceps and pause for a moment.\nThen return to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0238-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0238-relaxation-thumb.webp", "source_path": "dist/png/0238-relaxation.png", "source_sha256": "1cc5a674f91a89265cd8e917437bfea7cfc6b966a7d1f9f704c4afb901126ba7", "source_blob_sha": "f7a7334955e8d46f9be836fe7064e80b80330034", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0238-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0238-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0238-tension-thumb.webp", "source_path": "dist/png/0238-tension.png", "source_sha256": "1d98d6177448f5e213c8ae4f7221e090e81fbbb1081ec1e8a3af3bb3c37e1ce6", "source_blob_sha": "7852808aeee5689abca10e320221009545d2ecc3", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0238-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0238-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0238-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0238/0238.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0238-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0239", "source_id": "0239", "name": "Preacher Curl with Barbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell", "Preacher bench" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Adjust the seat of the bench so that your arms are level with the top of the bench.\nGrasp the bar with palms facing up, shoulder width apart.\nPicking up the bar, rest your arms against the bench and extend them fully.\nKeeping your arms on the bench at all times, curl the bar up towards your head.\nPause for a moment and then lower the bar back to starting position.\nNote: Perform this exercise in a slow controlled manner for best results.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0239-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0239-relaxation-thumb.webp", "source_path": "dist/png/0239-relaxation.png", "source_sha256": "13de70e7bc7595d55a78ffd08b06556508ef405a4ee6024e71f99f8d1f601033", "source_blob_sha": "c8d4617e894272ab9be15ea0119fb6f1bd115f35", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0239-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0239-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0239-tension-thumb.webp", "source_path": "dist/png/0239-tension.png", "source_sha256": "14a16da2b576d5655586a59c6d30ccc6fb382343554a0e2701a39aef8ef40ebe", "source_blob_sha": "7ef326cd901fea23e7d856a061e00166023b148b", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0239-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0239-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0239-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0239/0239.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0239-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0217", "source_id": "0217", "name": "Preacher Curl with Cable", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine", "Preacher bench" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Place a padded arm curl bench in front of a cable machine.\nAttach a short bar to the bottom pulley.\nRest your arms against the bench and extend them fully.\nWith a narrow grip (6 inches) grasp the bar with palms facing up and pull it towards your head.\nPause for a moment and then lower the bar back to starting position.\nNote: Perform this exercise in a slow controlled manner for best results.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0217-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0217-relaxation-thumb.webp", "source_path": "dist/png/0217-relaxation.png", "source_sha256": "0d69945b658ef119e102b52916c7065ef514a2df445a43c6273e571a3b83e279", "source_blob_sha": "fa4bf4ae9935a48df6710de4b79834bd3937e9a2", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0217-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0217-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0217-tension-thumb.webp", "source_path": "dist/png/0217-tension.png", "source_sha256": "33fedc16c82310f982d6bbe1a8fe207102ebaa25adca6462654f17fcac62ae84", "source_blob_sha": "345e5160cd460ab75390940628d28dea0a673ef4", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0217-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0217-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0217-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0217/0217.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0217-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0236", "source_id": "0236", "name": "Preacher Curl with Machine", "aliases": [ "Machine Preacher Curls" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Machine (type unspecified)" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms. This version of the exercises is a machine exercise. This is a good exercise for beginners.\nAdjust the seat of the bench so your arms are level with the top of the bench. Rest your arms against the bench and extend them fully. Grasp the bar underhand (palms facing up) and pull it towards your head. Pause for a moment and then lower the bar back to starting position.\nNote: Perform this exercise in a slow controlled manner for best results. Read the instructions on the machine before performing this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0236-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0236-relaxation-thumb.webp", "source_path": "dist/png/0236-relaxation.png", "source_sha256": "75b6db06bdc55e0b5025cfca13fbc0aeea839922711afb4e42264f1d97bddff4", "source_blob_sha": "6c41e14f97590d334bf9422c02da7476f2cd7833", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0236-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0236-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0236-tension-thumb.webp", "source_path": "dist/png/0236-tension.png", "source_sha256": "e3539e769c6fb32dc5f6189fce0a5c38501aeb55ef58b73ac56042509962bfc5", "source_blob_sha": "c89551adf91b797689ed6dfda49dc899b570f1ce", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0236-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0236-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0236-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0236/0236.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0236-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Machine_Preacher_Curls" ] }, { "id": "everkinetic-0077", "source_id": "0077", "name": "Push Ups", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Start with a basic push up, lay face down on the floor, or a mat; with your feet together curled slightly so you rise onto the ball of your feet.\nPlace you hands shoulder width apart on the either side of your chest.\nDraw your abs in.\nInhale as you raise your body up till your arms are straight.\nKeep your head and neck level with your body (don’t look up or down) and don’t allow your back to rise or fall.\nExhale out as you lower your body back to the ground.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0077-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0077-relaxation-thumb.webp", "source_path": "dist/png/0077-relaxation.png", "source_sha256": "a21683624cef6aba13405dbaa95d1586bf9953e96e0d060ec3e465e02590d348", "source_blob_sha": "bb6d77c064a60c1b428b6cff9cce1a4d2cfa72bd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0077-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0077-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0077-tension-thumb.webp", "source_path": "dist/png/0077-tension.png", "source_sha256": "8d1e1b0b23647d2a2b93be32bdb5c1bf3217b80e91309c96100c5765633447ea", "source_blob_sha": "21450291cbe4ce0fea8c0ac255c494cde9d82ab6", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0077-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0077-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0077-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0077/0077.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0077-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0076", "source_id": "0076", "name": "Push Ups with feet on exercise ball", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Exercise ball" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Place your feet and shins flat on an Exercise Ball.\nPlace your arms in front of you at shoulder width apart, place your hands under your arms and press up from the ground until your arms are fully extended.\nPause at the top for a moment and steady your balance.\nSlowly return to the starting position with your chest lowered towards the ground.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0076-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0076-relaxation-thumb.webp", "source_path": "dist/png/0076-relaxation.png", "source_sha256": "8dee882ea362186ae33e296e5015d7fe96169ab6516cb91d9fa3dae6c4d59cda", "source_blob_sha": "cd7ab98f73589ca0357e741edd4e185d3f76cd1c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0076-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0076-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0076-tension-thumb.webp", "source_path": "dist/png/0076-tension.png", "source_sha256": "46bbd0b93e8048a156dc0b02fc2beb2f893f4e3fca21ae503af6a782ac5a112b", "source_blob_sha": "71675f1bed2469358ffaabc68abd671170557cae", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0076-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0076-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0076-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0076/0076.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0076-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0028", "source_id": "0028", "name": "Rear Deltoid Row Barbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Biceps" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Place a barbell on the floor in front of you with the resided weights attached.\nWith your knees bent and back straight grasp the bar with a wide overhand grip (palms facing downwards).\nKeep your chest steady and your arms perpendicular to your chest.\nPull the bar as far up to your chest as you can.\nHold for a moment than lower the bar in a controlled manner.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0028-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0028-relaxation-thumb.webp", "source_path": "dist/png/0028-relaxation.png", "source_sha256": "0f7b092f7583736e76af5ce2a90bda97d9a1921eea3391ef1bd41f87949e633c", "source_blob_sha": "a0bdad01b7d6da8c93bfbed79b20b3d95f10e72a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0028-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0028-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0028-tension-thumb.webp", "source_path": "dist/png/0028-tension.png", "source_sha256": "aea19281ffe87ebd611b91c7e4f1754601c146a0a484648a5bae4f2597dd1b13", "source_blob_sha": "5e492816bc3763a281c0d983983601c8089b04ea", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0028-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0028-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0028-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0028/0028.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0028-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0024", "source_id": "0024", "name": "Rear Deltoid Row Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Posterior Deltoid" ], "secondary_muscles": [ "Lateral Deltoid", "Biceps", "Trapezius" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Support one hand and knee on a stable flat bench, with the other foot grounded. Keep the torso steady and the back comfortably neutral.\nHold a dumbbell below the working shoulder with a soft elbow.\nRow toward the upper chest/shoulder line while letting the working elbow travel comfortably outward. This rear-deltoid variation uses a wider elbow path than a lat-focused row.\nStop without shrugging or twisting, lower with control and repeat on the other side. Use a comfortable range and stop for pain.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0024-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0024-relaxation-thumb.webp", "source_path": "dist/png/0024-relaxation.png", "source_sha256": "40119e045b3cb814bd14bf01a77389ae81f05c98e07a564e3b2919bbf7321c7b", "source_blob_sha": "c7cd9279ae43cd49e1586152a15bc485211c0975", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0024-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0024-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0024-tension-thumb.webp", "source_path": "dist/png/0024-tension.png", "source_sha256": "a41946b487bc30f87c7b1a40863507eb84620cd462f9eabb3fb7c26c9182d2c6", "source_blob_sha": "5c8660ce612ac14a61b5c1d9a7f9d7208ca1ab29", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0024-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0024-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0024-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0024/0024.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0024-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. Clarified the outward elbow path for the named rear-deltoid row variation." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0026", "source_id": "0026", "name": "Reverse Grips Bent Over Barbell Rows", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell" ], "muscles": [ "Middle Back" ], "secondary_muscles": [ "Biceps" ], "primary_tags": [ "upper-back" ], "secondary_tags": [], "instructions": "Bend over a barbell at slight angle with your knees bent and your back straight.\nGrasp the bar with a reverse grip (palms facing up) and slowly pull the barbell to your abs, keeping your elbows close to your sides.\nPause for a moment at the top.\nReturn the barbell to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0026-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0026-relaxation-thumb.webp", "source_path": "dist/png/0026-relaxation.png", "source_sha256": "25f0d5759d5e7d66bbec52b03c9a46967b780cc4dc3252ee8d85f116e66cf318", "source_blob_sha": "01268410821cf3a414f6fb6ef2cd4858c8f86dfd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0026-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0026-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0026-tension-thumb.webp", "source_path": "dist/png/0026-tension.png", "source_sha256": "90439fa476a31406b34e744c07ff729435467c376cf36f40c52308c926c42673", "source_blob_sha": "16eb1e80c9b86ad879b3b4e75b6aa6b8ce5cfd82", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0026-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0026-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0026-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0026/0026.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0026-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0288", "source_id": "0288", "name": "Seated Ab Crunch with Cable", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine", "Bench" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Attach a rope to a high cable pulley.\nPlace a bench in front of cable weight stack.\nGrasp the rope over your shoulders and sit with your back towards the stack.\nWith your feet firmly on the floor and keeping your hips steady, flex at the waist bringing your elbows towards your knees.\nReturn to the starting position.\nNote: Perform this exercise in a slow controlled manner.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0288-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0288-relaxation-thumb.webp", "source_path": "dist/png/0288-relaxation.png", "source_sha256": "a33afc9fb8aa21611041ed206c8626cc06c39024e09d11be4508be787004f733", "source_blob_sha": "af5d97f6c79f2bea30098f356596e5acaede3375", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0288-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0288-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0288-tension-thumb.webp", "source_path": "dist/png/0288-tension.png", "source_sha256": "85dcac24d779ce430908a5343ef6062fa14004abab747332f8059e3c6d442e81", "source_blob_sha": "0d2e64317f5fe199dac3bb346c578ef98fe9a445", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0288-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0288-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0288-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0288/0288.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0288-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0025", "source_id": "0025", "name": "Seated Cable Rows", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Middle Back" ], "secondary_muscles": [ "Biceps", "Lower Back" ], "primary_tags": [ "upper-back" ], "secondary_tags": [], "instructions": "Sit at a low pulley machine with your feet resting against the footrests and your knees slightly bent.\nWith your abs drawn in and your back straight lean forward slightly to grasp the V-handle with a neutral grip (palms facing each other).\nSlowly bring the pulleys back towards your abs while sitting upright, keep your elbows in close to your chest.\nPause for a moment then return slowly return the pulleys to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0025-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0025-relaxation-thumb.webp", "source_path": "dist/png/0025-relaxation.png", "source_sha256": "70644697ee6cea75c631eb9e752c34c8b608cf20d08f83a21b3f3bfe7796990a", "source_blob_sha": "2d5c38194534ba2f723e3eb3dde90b6ffe3e55bd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0025-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0025-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0025-tension-thumb.webp", "source_path": "dist/png/0025-tension.png", "source_sha256": "94a53a11577d49da862800f151d767cd4d865af7e93eff337b9533c7afb23892", "source_blob_sha": "4d8dd2529445c4cd8ab81ea5b3b5096c42292f91", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0025-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0025-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0025-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0025/0025.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0025-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. Grip cues adapted to the neutral V-handle shown in the original generated picture pair; matching neutral-grip cues also appear in the separate Free Exercise DB seated-row record." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0279", "source_id": "0279", "name": "Seated Calf Raise using Machine", "aliases": [ "Seated Calf Raise" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Seated calf raise machine" ], "muscles": [ "Calves" ], "secondary_muscles": [], "primary_tags": [ "calves" ], "secondary_tags": [], "instructions": "Sit at a calf raise machine.\nPut the balls of your feet on the footpad.\nPlace your thighs under the leg pad above your knees.\nFollow your machine's instructions for releasing its safety. Keep the balls of your feet on the pad and slowly raise your heels through a comfortable range.\nPause for a moment and then return to the starting position.\nNote: Practice slow and precise movements with this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0279-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0279-relaxation-thumb.webp", "source_path": "dist/png/0279-relaxation.png", "source_sha256": "8dd3daed18c59afe74c0517cbbffb0a92822eef9124ae5b6520fa22dc02ec5f5", "source_blob_sha": "5598612383e4055124090ba2b6e5c497e58159ec", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0279-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0279-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0279-tension-thumb.webp", "source_path": "dist/png/0279-tension.png", "source_sha256": "ddcbc8d89cf97d6a8f19dad4f1f3c631027d7f2c8debdef7b11c00baab1064cd", "source_blob_sha": "98dbf9261baa170ecf007ef49b75de458d5483c7", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0279-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0279-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0279-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0279/0279.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0279-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. LiftLuma corrected the inherited toes-up cue to heel elevation with the forefoot supported. NHS chair guidance supports ankle direction only, not loaded-machine setup; follow the specific machine safety instructions. No source media copied." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "movement_references": [ "https://www.uhsussex.nhs.uk/resources/chair-exercises-with-seated-arm-exercises/" ], "catalog_source_ids": [ "Seated_Calf_Raise" ] }, { "id": "everkinetic-0004", "source_id": "0004", "name": "Seated Military Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell", "Bench" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Triceps" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Sit on the bench with your toes pointing straight out, back straight and abs drawn in.\nGrip the bar with your palms facing outwards and your hands shoulder width apart\nWith bar in front of your head, press upwards extending your arms but not locking them.\nPause at the top and then in a controlled movement lower the bar to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0004-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0004-relaxation-thumb.webp", "source_path": "dist/png/0004-relaxation.png", "source_sha256": "d1533dcc4ead2c2b36829dbff463f79007d9d6ad49b4ea066d94204824ae2cca", "source_blob_sha": "be9e7b01dba2b99208aaa82fe6c9d26a44ecf2d9", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0004-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0004-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0004-tension-thumb.webp", "source_path": "dist/png/0004-tension.png", "source_sha256": "234b805f43452c59c9aec2e7ebd0f798d446944d3350f71aaf7c6eb738e19e72", "source_blob_sha": "6cd8a4c66d6ea10ea532fe751a463562341a7b66", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0004-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0004-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0004-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0004/0004.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0004-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0276", "source_id": "0276", "name": "Seated One Leg Calf Raise with Dumbbell", "aliases": [ "Dumbbell Seated One-Leg Calf Raise" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench", "Calf block" ], "muscles": [ "Calves" ], "secondary_muscles": [], "primary_tags": [ "calves" ], "secondary_tags": [], "instructions": "Sit on a stable bench with the ball of one foot supported on a low, solid block and your other foot planted.\nHold a manageable dumbbell securely on the working thigh just above the knee.\nKeep the forefoot on the block and slowly lift your heel; do not lift your toes or the whole foot.\nLower the heel through a comfortable range without bouncing.\nKeep your torso steady, then repeat on the other side. Stop for pain.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0276-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0276-relaxation-thumb.webp", "source_path": "dist/png/0276-relaxation.png", "source_sha256": "635cbb44fa83ae36a3334e8cc1ce291af6043236a3493be60a8fee54879dfdc5", "source_blob_sha": "32c51d018c9cb0266fa17badf18ad497d990d811", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0276-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0276-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0276-tension-thumb.webp", "source_path": "dist/png/0276-tension.png", "source_sha256": "a4e60d36a3ef33f3dbe5c8e170b5296b2324deb2cdd11e05615e0bdb546bbfeb", "source_blob_sha": "d2411afff031e4823aa648968fa068dc0e798d2b", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0276-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0276-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0276-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0276/0276.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0276-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. LiftLuma clarified heel movement, support and controlled range cues; no rehabilitation prescription." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Dumbbell_Seated_One-Leg_Calf_Raise" ] }, { "id": "everkinetic-0035", "source_id": "0035", "name": "Seated Rear Lateral Cable Raise", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine", "Bench" ], "muscles": [ "Shoulders" ], "secondary_muscles": [], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Sit on the edge of a bench with your feet on the floor in front of you.\nRest your chest on your thighs with your back straight, grasp the cable pulleys with opposite hands.\nRaise your upper arms to shoulder height. Pause at the top for a moment.\nLower your arms to the starting position in a controlled motion.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0035-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0035-relaxation-thumb.webp", "source_path": "dist/png/0035-relaxation.png", "source_sha256": "0bb8d5cf6f47b5317a58898b931f53a4e7a92976509e3974e34a7b9403e959b1", "source_blob_sha": "949e8b11b20ec2fe6fa774ae1959b46a7b0c62a8", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0035-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0035-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0035-tension-thumb.webp", "source_path": "dist/png/0035-tension.png", "source_sha256": "abdf9d9df9477214f77a7e08ea3ba570d9aa240f9baff0a7699b059b3ee47fc4", "source_blob_sha": "b2b334b9affc5c0c18ecba05c8a30d6fe8a8f3f0", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0035-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0035-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0035-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0035/0035.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0035-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0005", "source_id": "0005", "name": "Shoulder Shrugs", "aliases": [ "Dumbbell Shrug" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Trapezius" ], "secondary_muscles": [], "primary_tags": [ "trapezius" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart and a slight bend in your knees.\nHold a dumbbell in each hand and with your arms at your sides.\nLower your shoulders as much as possible.\nWith your arms straight raise both shoulders up towards your ears.\nHold the upright positions for a moment and then lower in a controlled motion.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0005-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0005-relaxation-thumb.webp", "source_path": "dist/png/0005-relaxation.png", "source_sha256": "979c06e8745ed1a3cd530ae98894d75ffea9e81b31d4e5eb01ad54d825bac082", "source_blob_sha": "0a4cb415d73717cba0561d93901b2e183e23790e", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0005-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0005-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0005-tension-thumb.webp", "source_path": "dist/png/0005-tension.png", "source_sha256": "864c61dbf62b8da87fd9e84d1b32d6c4bb506ba846f13680f79e63fde386e0e7", "source_blob_sha": "2229163177eaa54c91718c626e7d0114a780b4a1", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0005-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0005-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0005-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0005/0005.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0005-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Dumbbell_Shrug" ] }, { "id": "everkinetic-0113", "source_id": "0113", "name": "Side Plank", "aliases": [ "Forearm side plank", "Side bridge", "Side plank" ], "category": "Strength", "timed": true, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Obliques", "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "obliques", "abs" ], "secondary_tags": [], "instructions": "Lay on one side of your body with your legs straight and your forearm perpendicular to your body in front of you.\nDrawing your abs in, slowly raise yourself up so you are balanced on your feet and your forearm.\nHold this position and slowly return back to the starting position.\nRepeat on other side.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0113-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0113-relaxation-thumb.webp", "source_path": "dist/png/0113-relaxation.png", "source_sha256": "ebd4a785fb46375921a46fa6798714414775bee536b08866aaf2a1adc5d39bb8", "source_blob_sha": "0fd3c5771e4598661a966991003ab15e4f2abf6f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0113-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0113-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0113-tension-thumb.webp", "source_path": "dist/png/0113-tension.png", "source_sha256": "37a09c01d7e27fc205804a79fe7136bea9154ea8340abf53ce405d1e5861828d", "source_blob_sha": "92d9b49b5e231f980fbb010c44de37d832362208", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0113-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0113-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0113-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0113/0113.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0113-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "original_step_alternatives": [ { "aliases": [ "Side bridge", "Side plank" ], "equipment": [ "Bodyweight" ], "pattern": null, "secondary_tags": [ "abs", "deltoids" ], "id": "liftluma-side-plank", "catalog_source_id": "Side_Bridge", "name": "Forearm side plank", "category": "Strength", "timed": true, "muscles": [ "Obliques" ], "secondary_muscles": [ "Abdominals", "Shoulders" ], "primary_tags": [ "obliques" ], "instructions": "Lie on your side with straight legs and stacked feet. Rest your lower forearm on the mat with its elbow under your shoulder.\nBrace your trunk and lift your hips. Aim for a long line through shoulders, hips and ankles without rolling your chest or dropping your waist.\nBreathe normally during a short, controlled hold. End the hold when you cannot keep that position; do not push through shoulder or back pain.\nLower your hip gently and repeat on the other side. Log the combined time for both sides and choose rest as needed.", "source_url": "https://www.nasm.org/resource-center/exercise-library/side-plank", "frames": [ { "image": "/assets/original-steps/liftluma-side-plank-step1.webp", "sha256": "4f54ceeb51feed8287a775b7f103ad7206dd6a8099a5243aaeb637b3fa592d36", "thumbnail": "/assets/original-steps/liftluma-side-plank-step1-thumb.webp", "thumbnail_sha256": "ef0eb26e066973a4c8cf8541cba043d7e408ca2c4b0f1293ddfc980696f7fd59" }, { "image": "/assets/original-steps/liftluma-side-plank-step2.webp", "sha256": "06966f5c6f08a44af137394d223e1781c0047f185d424ee99b6973121adb3dad", "thumbnail": "/assets/original-steps/liftluma-side-plank-step2-thumb.webp", "thumbnail_sha256": "4dd4725a17bd7e6c97f2da8679a932d786c3392894adf7a7327128c612286f5f" } ], "image": "/assets/original-steps/liftluma-side-plank-step1.webp", "thumbnail": "/assets/original-steps/liftluma-side-plank-step1-thumb.webp", "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-side-plank.png", "source_sha256": "2a3991db9da90ccdba330d580ace8993dd4a98d3d9a831fffba19c1578ac3fd5", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Setup outer hip down; working hip lifted with long body line, straight stacked legs and forearm support. Elbow visually under shoulder; upper hand on hip, no added resistance. Camera is slightly frontal. Two poses do not prove sustained stability; original illustration not professional certification.", "generated": true, "created_at": "2026-11-04" }, "movement_references": [ "https://www.nasm.org/resource-center/exercise-library/side-plank" ] } ], "catalog_source_ids": [ "Side_Bridge" ] }, { "id": "everkinetic-0131", "source_id": "0131", "name": "Side Squats with Barbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell" ], "muscles": [ "Quadriceps" ], "secondary_muscles": [ "Hip Abductors", "Hamstrings" ], "primary_tags": [ "quadriceps" ], "secondary_tags": [], "instructions": "Place a barbell on your shoulders and grasp it with a wide grip.\nStand with your feet wide apart, with the foot of the leg you will be leaning towards angled out.\nBring your lower body to your foot by bending the hip and knee of your lead leg, and keeping your other leg fairly straight.\nReturn to the starting position and switch legs.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0131-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0131-relaxation-thumb.webp", "source_path": "dist/png/0131-relaxation.png", "source_sha256": "d0f24f932dbbe50bd5cfafd0788ddefbc4f66d83dcc6a0cbf228930adb628e23", "source_blob_sha": "6af37f7df49e1535c4db6bc4df30d283978c3d57", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0131-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0131-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0131-tension-thumb.webp", "source_path": "dist/png/0131-tension.png", "source_sha256": "2a07db8fae977916c71bda23c5b6b3cd2285760552c896a1cedbcb0dac814514", "source_blob_sha": "3e7a192e98d49e755f5c7f58264a91426e336398", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0131-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0131-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0131-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0131/0131.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0131-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0078", "source_id": "0078", "name": "Smith Machine Bench Press", "aliases": [ "Smith Machine Bench Press" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bench", "Smith machine" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders", "Triceps" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Place a flat bench in the middle of the Smith Machine, with the bar in line with the middle of your chest.\nLying on the bench, grasp the bar at shoulder width apart.\nUnlatch the bar and slowly lower the bar to your chest.\nExtend your arms fully and raise the bar to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0078-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0078-relaxation-thumb.webp", "source_path": "dist/png/0078-relaxation.png", "source_sha256": "a23b7ca700a1cc9dbccd2a3d41ebb9cad2f5841812e5dfc0b6a6eb25e62b4f89", "source_blob_sha": "9c859385730efc47cb5f703cfa3809835958e045", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0078-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0078-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0078-tension-thumb.webp", "source_path": "dist/png/0078-tension.png", "source_sha256": "640f791901be113761867900388e13b72e21af03e1c009a1773a9117fedc02a7", "source_blob_sha": "badc115751877174e55ed768b080cd356f07730a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0078-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0078-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0078-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0078/0078.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0078-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Smith_Machine_Bench_Press" ] }, { "id": "everkinetic-0195", "source_id": "0195", "name": "Smith Machine Close Grip Bench Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Smith machine", "Bench" ], "muscles": [ "Triceps" ], "secondary_muscles": [ "Chest" ], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Place a flat bench in the middle of a Smith Machine.\nUsing a close grip (about 6 inches apart) unlatch the bar and lower it towards your chest.\nPause just before the bar hits your chest and raise the bar by extending your arms to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0195-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0195-relaxation-thumb.webp", "source_path": "dist/png/0195-relaxation.png", "source_sha256": "774b618eb8db09078b39ad8b0fc427c1825b78175e86ba643d3232d32bd2cfed", "source_blob_sha": "dc1c73075c43ddbd18b852451656dbd9e03364e7", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0195-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0195-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0195-tension-thumb.webp", "source_path": "dist/png/0195-tension.png", "source_sha256": "44c306d5171fc8993972d8bb9fd81523a2ff7ebc01de20adaf9de2d6a23eede7", "source_blob_sha": "9a11eb21a1184bb3eda5d7c5f03ac543a2aab95f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0195-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0195-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0195-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0195/0195.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0195-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0081", "source_id": "0081", "name": "Smith Machine Incline Bench Press", "aliases": [ "Smith Machine Incline Bench Press" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Smith machine", "Incline bench" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Shoulders", "Triceps" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Place an incline bench at a 45 degree angle in the middle of the Smith Machine.\nAlign the bench so the bar is across the upper portion of your chest.\nGrasp the bar with a shoulder width grip.\nUnlock the bar and slowly lower the weight to your chest, do not bounce the bar on your chest.\nWith slow controlled movements, raise the bar back to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0081-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0081-relaxation-thumb.webp", "source_path": "dist/png/0081-relaxation.png", "source_sha256": "8626ce846790f4d3de9064a9510961fbd5e0bca946de57d077c06a92651f7f6a", "source_blob_sha": "ed4ae3601cd2076c533cd0f58c20d6f2d6b3d206", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0081-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0081-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0081-tension-thumb.webp", "source_path": "dist/png/0081-tension.png", "source_sha256": "7729d25ce512778297b8fcbbaf62bdc67e1fe4569307ab63484182d52dc712ca", "source_blob_sha": "7a9262a90dfca49d7a32072c3582ff0cd4df3750", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0081-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0081-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0081-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0081/0081.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0081-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Smith_Machine_Incline_Bench_Press" ] }, { "id": "everkinetic-0022", "source_id": "0022", "name": "Smith Machine Rear Deltoid Row", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Smith machine" ], "muscles": [ "Rear Deltoid" ], "secondary_muscles": [ "Back", "Biceps", "Shoulders" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "This is an exercise for rear deltoid,shoulder, biceps and back strengthening.\nSet the bar to the lowest setting.\nPlace your feet shoulder width apart with a slight bend in the knees.\nBend at the waist while keeping your back straight and chest parallel to the floor.\nGrasp the bar slightly wider than your shoulders with an overhand grasp and your arms straight with a slight bend in the elbows.\nRaise the bar with a controlled motion to the lower part of your chest by bending and elevating your elbows.\nHold for a moment and then lower to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0022-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0022-relaxation-thumb.webp", "source_path": "dist/png/0022-relaxation.png", "source_sha256": "aa772d18a2da437d8a5034aa8f1fe01ff5b8caca0575307b6e9f1c446b706255", "source_blob_sha": "b25d8fdb7ea5e88498f6b1b10a4563aab6cdb58a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0022-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0022-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0022-tension-thumb.webp", "source_path": "dist/png/0022-tension.png", "source_sha256": "ec7a23dcca346e76d4b67f1c6ed93b71e2d25b11cf1059eef6f0adf53b65ab40", "source_blob_sha": "4f209b034a05b22cbe2d0125d2693591c86bdac4", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0022-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0022-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0022-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0022/0022.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0022-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0041", "source_id": "0041", "name": "Smith Machine Shoulder Shrugs", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Smith machine" ], "muscles": [ "Trapezius" ], "secondary_muscles": [], "primary_tags": [ "trapezius" ], "secondary_tags": [], "instructions": "Place the barbell at waist height.\nStand with your feet shoulder width apart and your abs drawn in.\nGrasp the bar with an overhand grip and straightened arms.\nAs you lift the bar allow the weight to pull your shoulders down, shrug your shoulders up and to the back.\nHold for a moment and then return to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0041-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0041-relaxation-thumb.webp", "source_path": "dist/png/0041-relaxation.png", "source_sha256": "7f8ac4c66b25488fcc4b01568cad5bc18dbdb70cf7279517359fae9c37aa8f43", "source_blob_sha": "57748c99f1d5156198410fb7b721b9a6b71d373d", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0041-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0041-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0041-tension-thumb.webp", "source_path": "dist/png/0041-tension.png", "source_sha256": "3e78a927c3622cffa925403ad9f4be225b0b9b1a60db3df03894d91d2376a306", "source_blob_sha": "61cb59746173703dd3e77f816b0fce2dbcaf94dd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0041-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0041-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0041-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0041/0041.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0041-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0013", "source_id": "0013", "name": "Smith Machine Upright Row", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Smith machine" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Biceps", "Upper Back" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart and your abs drawn in.\nPlace the bar on the Smith Machine in the position where your arms are fully extended in front of you.\nPlace your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.\nPause at the top for a moment and rotate your shoulder blades together.\nLower the bar to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0013-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0013-relaxation-thumb.webp", "source_path": "dist/png/0013-relaxation.png", "source_sha256": "ce5c15a781ac3dada1b8759a16f8703de3bb640dc68f5b97ee589117a7a49ea3", "source_blob_sha": "676e035729b58dfee4bb5f8ec1b5b122d847de9a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0013-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0013-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0013-tension-thumb.webp", "source_path": "dist/png/0013-tension.png", "source_sha256": "4d8c25c44a1f96a486d7bca434c548e988cb0f430109362ef72bf3435a2a788f", "source_blob_sha": "b781f5588618be7128d8970d42f8d57640873d6e", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0013-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0013-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0013-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0013/0013.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0013-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0245", "source_id": "0245", "name": "Spider Curl with Barbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell", "Preacher bench" ], "muscles": [ "Biceps" ], "secondary_muscles": [], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "This exercise uses the straight side of a Preacher Curl bench to increase the range of motion of the exercise.\nTurn a Preacher Curl bench around so you are leaning against the angled side.\nGrasp a barbell with palms up, approximately 6 inches apart.\nLeaning against the bench, lower the bar along the flat side of the bench fully extending your arms.\nCurl your arms up so your biceps are touching your forearms.\nSlowly lower the bar to the starting position.\nNote: Use a low weight to get used to the motion of this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0245-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0245-relaxation-thumb.webp", "source_path": "dist/png/0245-relaxation.png", "source_sha256": "631115a2319189b7544687f9314343d855cadb2a695a1f6ca1c3efafe68b8ba5", "source_blob_sha": "fe031b032f77096f5a0ed79e73fc0167ec22175f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0245-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0245-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0245-tension-thumb.webp", "source_path": "dist/png/0245-tension.png", "source_sha256": "c78e3a9d50ed26f520916b88756dfa096ef9699b281d5f387668024f2a6e0c38", "source_blob_sha": "7fe3447985a4071ea463bf6e0d711e5f40393239", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0245-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0245-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0245-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0245/0245.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0245-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0295", "source_id": "0295", "name": "Stability Ball Abdominal Crunch", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Exercise ball" ], "muscles": [ "Abdominals" ], "secondary_muscles": [], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "This crunch uses a Stability Ball. The ball allows you a better range of movement because it adapts better to your spine.\nSit on top of an exercise or stability ball with your feet placed firmly on the floor for support.\nPosition yourself so that your lower back is centered on the middle of the ball.\nLie back and bring your hands across your chest, or on either side of your head (over your ears).\nRaise your head, chest and shoulders up crunching your abs as you sit upright.\nPause for a moment and then lower yourself to the starting position.\nNote: For best results, use a full range of motion in this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0295-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0295-relaxation-thumb.webp", "source_path": "dist/png/0295-relaxation.png", "source_sha256": "31a16d0e349201869117f6fe6805d4d4af7fcfc15bde69b69a522d9316f6aa2a", "source_blob_sha": "6b7af0a587e044c20487ba317c1ea5734761ed8b", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0295-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0295-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0295-tension-thumb.webp", "source_path": "dist/png/0295-tension.png", "source_sha256": "6fee064dffca81eb3222d56faa66fcc3f2d5ea43d837de7a12cb086c40c03e00", "source_blob_sha": "ad4197435c7414c6d4fb5a07c9acc55594c755e8", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0295-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0295-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0295-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0295/0295.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0295-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0212", "source_id": "0212", "name": "Standing Biceps Curl with Cable", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm", "Shoulders" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Attach a short bar to a cable pulley to the bottom of the weight stack.\nStand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.\nGrasp the bar with palms facing up, and hands fairly close together.\nLower your arms fully to above your thighs and bending only your elbows, raise the bar to your upper chest.\nPause for a moment and then return to the starting position.\nNote: Do not swing your hips or back during this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0212-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0212-relaxation-thumb.webp", "source_path": "dist/png/0212-relaxation.png", "source_sha256": "ba31060e9e20b42a7a8dcbb8489c7ca1ae54e4834ec860b6cc42c30015a283ec", "source_blob_sha": "5b9048909dbda4fb67277097ee0078dbfc1d3b20", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0212-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0212-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0212-tension-thumb.webp", "source_path": "dist/png/0212-tension.png", "source_sha256": "60b7b3740e8f77dd6119c1666bd140a5134b91f857c48ee850da8dcccaed9c82", "source_blob_sha": "b29468ee4445b249bb84d946a2757969cc55a3a5", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0212-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0212-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0212-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0212/0212.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0212-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0246", "source_id": "0246", "name": "Standing Inner Biceps Curl with Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.\nGrasp a dumbbell in each arm with your palms facing each other, fully extend your arms along your sides.\nCurl your arms up and out, turning your palms up and out as you lift.\nSlowly lower the dumbbells to the starting position.\nNote: Try to keep your forearms in line with your shoulders as you lift the weight.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0246-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0246-relaxation-thumb.webp", "source_path": "dist/png/0246-relaxation.png", "source_sha256": "8bef1c976f651ae85fb02088dd876a1cd8825409b8a2c4fb883c29169977eaf0", "source_blob_sha": "de8ca3da9623b6fbe38a0783e8caaaf644529323", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0246-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0246-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0246-tension-thumb.webp", "source_path": "dist/png/0246-tension.png", "source_sha256": "7968a7757abf8973f55b5394e573242f0159bf7f0ae7a8f723f8a41c898aa56a", "source_blob_sha": "3509a732ceb45455a9ced7b970a88fef16d8c53c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0246-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0246-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0246-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0246/0246.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0246-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0120", "source_id": "0120", "name": "Standing Leg Curls", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Standing leg curl machine" ], "muscles": [ "Hamstrings" ], "secondary_muscles": [], "primary_tags": [ "hamstring" ], "secondary_tags": [], "instructions": "Standing at a leg curl machine adjust the rear footpad so it is just above your ankle.\nGrasp the handles of the machine for support and draw your abs in.\nRaise your foot up towards your back slowly.\nReturn to the starting position and chance legs.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0120-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0120-relaxation-thumb.webp", "source_path": "dist/png/0120-relaxation.png", "source_sha256": "4902fc2cf1ed4375cc74729368d684c58bbfbe4afa8988219e099ad6f996b94e", "source_blob_sha": "aa8e5a41091fbbb8f12659d382ef7a2b135b3261", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0120-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0120-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0120-tension-thumb.webp", "source_path": "dist/png/0120-tension.png", "source_sha256": "a9c8eec16d9413334006cffee789d670c9802d389da80edef1c7d58a065e5301", "source_blob_sha": "8413e79d84efb0900c62c97ac3c440f34e34cb57", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0120-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0120-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0120-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0120/0120.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0120-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0247", "source_id": "0247", "name": "Standing One Arm Bicep Curl with Cable", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "This is a single arm version of a bicep cable curl. Cable machines are great for helping you learn proper form while building muscle.\nAttach a stirrup bar to a low cable pulley.\nStand of the side of the weight stack with your legs shoulder width apart and your knees slightly bent and your abs drawn in.\nGrasp the stirrup in one hand with an palms facing up.\nLower the stirrup to the top of your thighs.\nKeeping your elbows still, curl the stirrup up towards your chest.\nSlowly lower the stirrup to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0247-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0247-relaxation-thumb.webp", "source_path": "dist/png/0247-relaxation.png", "source_sha256": "0cc5d63256265d0c85ca4180c366b16ec9ed0dc87ad98b53afabfe63a5f855b2", "source_blob_sha": "d717113cad12510d09bec397003a015b7aa26a3e", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0247-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0247-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0247-tension-thumb.webp", "source_path": "dist/png/0247-tension.png", "source_sha256": "cfe49c493ac630bf3f9d3ba797729f88becf3311f961a10fde97804b6e3084cf", "source_blob_sha": "e0e3e00524c32d8a4c58c76056c3600a3c073784", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0247-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0247-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0247-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0247/0247.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0247-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0248", "source_id": "0248", "name": "Standing One Arm Curl Over Incline Bench with Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Incline bench" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "This exercise is a great alternative to the Preacher Curl.\nStand in front of an incline bench so your arm is resting on the top of the angled portion of the bench.\nGrasp a dumbbell in your hand with palms facing up.\nRest your arm against the back bench and extend it fully down.\nKeeping your arm on the bench at all times, curl the dumbbell up towards your head.\nPause for a moment and then lower the dumbbell back to starting position.\nSwitch arms and repeat.\nNote: Perform this exercise in a slow controlled manner for best results.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0248-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0248-relaxation-thumb.webp", "source_path": "dist/png/0248-relaxation.png", "source_sha256": "cc38a974c0b0bdba61372de269062963faedea144794dac8d16de940ea1fc50b", "source_blob_sha": "3a811427e80da18517d662abbe9d9a26c9b8a22f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0248-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0248-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0248-tension-thumb.webp", "source_path": "dist/png/0248-tension.png", "source_sha256": "dc29f0dfd6202d5eab4bd06f6da065542005df30739a3f92d05f1373718fae0b", "source_blob_sha": "3173e660e8f423dea8daad1b6af35218acaeb85a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0248-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0248-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0248-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0248/0248.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0248-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0198", "source_id": "0198", "name": "Standing Triceps Extension", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart, your back straight and your abs drawn in.\nHold a dumbbell in both hands, with your palms facing up.\nRaise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head.\nSlowly raise the dumbbell back up to the starting position.\nNote: Keep your elbows close to your head during the exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0198-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0198-relaxation-thumb.webp", "source_path": "dist/png/0198-relaxation.png", "source_sha256": "6934328d0cd8e4adc788626cba98f5ecdd5bc1d0041628f168a459a29d6a82b1", "source_blob_sha": "665c9344ff4939fe292e5b7d7ff03b9b55361d2f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0198-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0198-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0198-tension-thumb.webp", "source_path": "dist/png/0198-tension.png", "source_sha256": "09f2be7c40b3a231dac4e3aaabc39697f73c6e741df85b085136753334315959", "source_blob_sha": "8800f5c4e29d4dbc2a09415fbed15c4250204a32", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0198-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0198-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0198-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0198/0198.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0198-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0027", "source_id": "0027", "name": "Stationary Abdominal Draw In", "aliases": [], "category": "Strength", "timed": true, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Abdominals" ], "secondary_muscles": [ "Core" ], "primary_tags": [ "abs" ], "secondary_tags": [], "instructions": "Get down on a mat on your hands and knees, forming a four point rectangle or square shape.\nKeep your back straight and your hips and pelvis in a neutral position.\nDraw your abs in, crunching your abs while keeping your back still.\nHold for a moment and then release returning to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0027-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0027-relaxation-thumb.webp", "source_path": "dist/png/0027-relaxation.png", "source_sha256": "45520429789b89f417a8e12e2893925f70fa3c13f8722072972bb78c7b8deb3e", "source_blob_sha": "395511f6f25b362e89e100a0a4ab5a1bb9e37a20", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0027-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0027-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0027-tension-thumb.webp", "source_path": "dist/png/0027-tension.png", "source_sha256": "782ea5aebd3c11dd82eec5377c61a788d1655f85c7d1663fc9104392b3b582e7", "source_blob_sha": "034366752204ea6d8c30a28e6d1a2ab67a1b44ac", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0027-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0027-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0027-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0027/0027.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0027-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0092", "source_id": "0092", "name": "Straight Arm Push Down", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Lats" ], "secondary_muscles": [ "Triceps" ], "primary_tags": [ "upper-back" ], "secondary_tags": [], "instructions": "Grasp wide grip pull down bar with a wide grip so your hands are on the portion of the bar which curves down.\nStand erect with your abs drawn in.\nKeeping a slight bend in your elbows and your wrist steady pull the bar down from the starting position to your upper thighs.\nWith a controlled motion bring the bar back up to starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0092-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0092-relaxation-thumb.webp", "source_path": "dist/png/0092-relaxation.png", "source_sha256": "3c6a446b7c6f9604e17742bec9fae9309999b3c5c2039c45678c42b91d012065", "source_blob_sha": "71a83accca16994c3929975ad78e5ca6573bf992", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0092-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0092-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0092-tension-thumb.webp", "source_path": "dist/png/0092-tension.png", "source_sha256": "93187cc70b242ef86c9599ae6f73a06559e2ad2b3e7159556fc713291a9be4fc", "source_blob_sha": "0143a83a329e396500571703dc35d00caa2aa783", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0092-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0092-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0092-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0092/0092.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0092-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0105", "source_id": "0105", "name": "Supermans", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Lower Back" ], "secondary_muscles": [ "Core" ], "primary_tags": [ "lower-back" ], "secondary_tags": [], "instructions": "Lie face down on a mat with arms extended forward and legs extended behind you.\nKeep your neck in line with your spine and look toward the mat.\nGently lift both arms and both legs a small, comfortable distance, keeping your pelvis supported. Avoid a deep backbend.\nPause briefly, then lower with control. Stop for pain.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0105-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0105-relaxation-thumb.webp", "source_path": "dist/png/0105-relaxation.png", "source_sha256": "9d9911589e12e3e4449ca9dd88a57bf1f7a336e9792fba6af48154e9841b74dc", "source_blob_sha": "d7b2a1832def39a54197ec28db061149f52e6f5b", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0105-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0105-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0105-tension-thumb.webp", "source_path": "dist/png/0105-tension.png", "source_sha256": "0ef72fec354dceddb787e189858b464b5149e6bbc9a3567f166bdf14f4ec910f", "source_blob_sha": "ea8bb6a8a170f665f2a667d1c83dc5aed8738954", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0105-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0105-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0105-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0105/0105.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0105-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. LiftLuma clarified heel movement, support and controlled range cues; no rehabilitation prescription." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0029", "source_id": "0029", "name": "T-Bar Rows", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "T-bar row machine" ], "muscles": [ "Middle Back" ], "secondary_muscles": [ "Biceps", "Shoulders" ], "primary_tags": [ "upper-back" ], "secondary_tags": [], "instructions": "Place your feet on either side of a T-Bar Machine.\nWith your knees slightly bent and abs drawn in, grasp the handles with a narrow grip.\nBend at the waist so your chest is parallel to the floor, this is starting position. Slowly pull the bar to your chest, as high as you can.\nPause at the top for a moment and then lower the bar to starting position.\nRepeat", "frames": [ { "image": "/assets/everkinetic/everkinetic-0029-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0029-relaxation-thumb.webp", "source_path": "dist/png/0029-relaxation.png", "source_sha256": "595233a45ef57aa4bf0c5bea723d3d9c707afba6ed5f4d2f4568c76cd8d97ed0", "source_blob_sha": "bc6d1448ec510a92de9440bc2a564bc7204d39ca", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0029-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0029-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0029-tension-thumb.webp", "source_path": "dist/png/0029-tension.png", "source_sha256": "33f6fab5217fefaf7e1e1c0eb7169fdff3c1d094fda80dd4c3f2bb196c869485", "source_blob_sha": "a649e6c74caca7ce207a2ed044adb5a45bb910fa", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0029-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0029-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0029-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0029/0029.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0029-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0203", "source_id": "0203", "name": "Tate Press with Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Lay flat on a bench with your head at one end and your feet firmly planted on the floor.\nHold a dumbbell in each hand so your palms are facing your feet.\nDrawing your abs in and keeping your back on the bench, raise the weights to the center of your chest.\nWithout moving elbows, slowly raise your arms up and out contracting your triceps.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0203-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0203-relaxation-thumb.webp", "source_path": "dist/png/0203-relaxation.png", "source_sha256": "0a8a78fac93f61cfb985c82c1a442d12b57ab4016178234c2cbef6f00e57e25b", "source_blob_sha": "32207129b28d7362fc919d4f2c8b597a321bf46c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0203-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0203-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0203-tension-thumb.webp", "source_path": "dist/png/0203-tension.png", "source_sha256": "833d12ebc15b97b01f46a8d7545c889d8df68d661364a602b2dadaeb176b7749", "source_blob_sha": "16f9fcfff3451cba6624c2e2836e9386e5e9994f", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0203-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0203-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0203-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0203/0203.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0203-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0171", "source_id": "0171", "name": "Tricep Dips using Machine", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Machine (type unspecified)" ], "muscles": [ "Triceps" ], "secondary_muscles": [ "Shoulders" ], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Adjust the seat of the machine so that the handles are equal with your elbows.\nGrasping the handles, press down with equal pressure until your arms are fully extended.\nPause, and then return to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0171-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0171-relaxation-thumb.webp", "source_path": "dist/png/0171-relaxation.png", "source_sha256": "0581d3f3c8af5de6caa9f44424f0ebc4f106c59881ec5ebb41a40dcb728008df", "source_blob_sha": "7b7db17a47b86f6bdc3847e69af9d3d9d777dfba", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0171-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0171-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0171-tension-thumb.webp", "source_path": "dist/png/0171-tension.png", "source_sha256": "2583795054cd061bd1992ea5ea8f65d169249897077ba9248de6aa667e7e12de", "source_blob_sha": "8e836f27f71450ee23b25d678beda8a4310faa31", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0171-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0171-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0171-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0171/0171.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0171-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0204", "source_id": "0204", "name": "Triceps Kickback with Dumbbell", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Bench" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Standing along side a flat bench, bend your left knee and place it on the bench.\nPlace your left hand on the bench for support, keeping your back at a 45 degree angle.\nHold a dumbbell in your right hand and place your right foot on the floor.\nBend your right arm and raise it up to your shoulder, then with controlled motion kick it back, fully extending your arm.\nSwitch arms and repeat.\nNote: Keep your elbow close to your body during this exercise.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0204-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0204-relaxation-thumb.webp", "source_path": "dist/png/0204-relaxation.png", "source_sha256": "d835473fcd8cdb827a73f2943ab64450426440c951f97d78218fa04c06a3077f", "source_blob_sha": "5dbf993290b2dc9182f3d5b712692af7a857f43d", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0204-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0204-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0204-tension-thumb.webp", "source_path": "dist/png/0204-tension.png", "source_sha256": "a3943c906882c66c854078d2c8421018052fe562e76b212f322c97acc60f18f2", "source_blob_sha": "5ce58c9c3d469e30773956c7d6974be88524ba59", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0204-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0204-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0204-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0204/0204.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0204-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0205", "source_id": "0205", "name": "Triceps Pushdown with Cable", "aliases": [ "Triceps Pushdown" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Stand in front of a cable machine and attach a short bar to a high pulley.\nGrasp the handle with your palms facing down.\nDraw your abs in and keep your back straight.\nKeeping your elbows at your side push the handle down towards your thighs.\nPause for a moment and then return to the starting position.\nNote: You may want to stager one foot in front of the other for a better stance.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0205-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0205-relaxation-thumb.webp", "source_path": "dist/png/0205-relaxation.png", "source_sha256": "58e1fa7c48d3e42cb0b4ae0d7162b4cc7d0ae3b009688898263078548de47fd5", "source_blob_sha": "2a23e21573e7386a0fcb80bad181c4b0d69f24ea", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0205-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0205-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0205-tension-thumb.webp", "source_path": "dist/png/0205-tension.png", "source_sha256": "1baec2f1b26ac112986ba63834dd29f7addda1a80274f200e0cb8087a2ec2424", "source_blob_sha": "4dfadc24c092a18edeb2eb184d77af16ecc5851a", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0205-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0205-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0205-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0205/0205.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0205-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Triceps_Pushdown" ] }, { "id": "everkinetic-0206", "source_id": "0206", "name": "Triceps Pushdown with Rope and Cable", "aliases": [ "Triceps Pushdown - Rope Attachment" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "Stand in front of a cable machine and attach a rope to a high pulley.\nHold the rope ends with your palms facing each other and wrists aligned with your forearms.\nDraw your abs in and keep your back straight.\nKeeping your elbows at your side push the rope down towards your thighs, if possible “split” the rope apart at the bottom.\nPause for a moment and then return to the starting position.\nNote: You may want to stager one foot in front of the other for a better stance.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0206-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0206-relaxation-thumb.webp", "source_path": "dist/png/0206-relaxation.png", "source_sha256": "60b0de37e3a51a50caf44f099834c49d33e9c07e369c2bc3bff4acec4836fc46", "source_blob_sha": "532cc5dcbea61aa2683cb0535dcfa64f0bb81f8c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0206-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0206-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0206-tension-thumb.webp", "source_path": "dist/png/0206-tension.png", "source_sha256": "5cd1ffd9fd011592e8d58960b0b83531dd83c9acdfe132b39d2728c888bd235f", "source_blob_sha": "06ad51def0d9bf6dea21186f7ed51ac2b833cfa4", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0206-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0206-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0206-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0206/0206.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0206-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending. LiftLuma corrected the inherited rope grip cue to inward/neutral. The linked single-arm source supports rope-grip orientation only; this retained guide depicts the two-arm version. No source media copied." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "movement_references": [ "https://www.catalystathletics.com/exercise/898/Single-Arm-Rope-Tricep-Pushdown/" ], "catalog_source_ids": [ "Triceps_Pushdown_-_Rope_Attachment" ] }, { "id": "everkinetic-0207", "source_id": "0207", "name": "Triceps Pushdown with V Bar and Cable", "aliases": [ "Triceps Pushdown - V-Bar Attachment" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine", "V-bar attachment" ], "muscles": [ "Triceps" ], "secondary_muscles": [], "primary_tags": [ "triceps" ], "secondary_tags": [], "instructions": "This exercise is the triceps pushdown uses a V shaped bar. Many people find this version easier on the elbows.\nSteps\nStand in front of a cable machine and attach a V Bar to a high pulley.\nGrasp the bar with palms facing down.\nDraw your abs in and keep your back straight.\nKeeping your elbows at your side push the bar down towards your thighs.\nPause for a moment and then return to the starting position.\nNote: You may want to stager one foot in front of the other for a better stance.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0207-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0207-relaxation-thumb.webp", "source_path": "dist/png/0207-relaxation.png", "source_sha256": "92236be4cd992a315eb41da2dc013d29a6d90e0de8b59730a0398328998554bf", "source_blob_sha": "1cbc4f9395db1d5fc521ba513d02a4af91270c19", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0207-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0207-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0207-tension-thumb.webp", "source_path": "dist/png/0207-tension.png", "source_sha256": "d07a334eeb10f3f7f33bfb916ca1624eb8c8498899a7654f582729d23fdfd3d8", "source_blob_sha": "6409c2a1d9b8997e625ac6daf17fceba040ed77c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0207-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0207-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0207-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0207/0207.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0207-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Triceps_Pushdown_-_V-Bar_Attachment" ] }, { "id": "everkinetic-0249", "source_id": "0249", "name": "Two-Arm Preacher Curl with Dumbbell", "aliases": [ "Two-Arm Dumbbell Preacher Curl" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Dumbbell", "Preacher bench" ], "muscles": [ "Biceps" ], "secondary_muscles": [ "Forearm" ], "primary_tags": [ "biceps" ], "secondary_tags": [], "instructions": "A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms. This version of the exercise uses dumbbells.\nAdjust the seat of the bench so your arms are level with the top of the bench.\nGrasp a dumbbell in each hand with palms facing up.\nPicking up the dumbbells, rest your arms against the bench and extend them fully towards the floor.\nKeeping your arms on the bench at all times, curl the weight up towards your head.\nPause for a moment and then lower the weights back to starting position.\nNote: Perform this exercise in a slow controlled manner for best results.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0249-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0249-relaxation-thumb.webp", "source_path": "dist/png/0249-relaxation.png", "source_sha256": "e770ee339d98e516adb36f5bffaee214780b54cdecd11d98ba454bdb9304aa20", "source_blob_sha": "6553091ef1c20d4c1b997907a7333fd9f761f25c", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0249-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0249-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0249-tension-thumb.webp", "source_path": "dist/png/0249-tension.png", "source_sha256": "7dc19aa50c494517b73d7d057aa062c2979a30c1f0b667cfb11acd320fe6b65c", "source_blob_sha": "c3d33fe1c64f9ad766b574e9a70ac93d48d9d4f4", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0249-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0249-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0249-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0249/0249.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0249-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Two-Arm_Dumbbell_Preacher_Curl" ] }, { "id": "everkinetic-0095", "source_id": "0095", "name": "Underhand Pull down", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Lats" ], "secondary_muscles": [ "Biceps" ], "primary_tags": [ "upper-back" ], "secondary_tags": [], "instructions": "Sitting upright with your abs drawn in grasp a Pull Down bar with and underhand grip shoulder width apart.\nPull the bar down till the bar reaches your upper chest, keeping your elbows close to your body.\nSlowly return the bar to the starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0095-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0095-relaxation-thumb.webp", "source_path": "dist/png/0095-relaxation.png", "source_sha256": "b0abe9189c701f130e197023f77d935d75eca338c83f0a0e4a1b63c5a73569b4", "source_blob_sha": "3708748c5228135d5ce45f93b1a781f5bb1b8d97", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0095-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0095-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0095-tension-thumb.webp", "source_path": "dist/png/0095-tension.png", "source_sha256": "8ef170ef3510d241b4159c9503ff218cf4e108c961d7a17056c45587711832c3", "source_blob_sha": "728e4c18f159ee3ca5e5ba74db165fe85796a240", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0095-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0095-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0095-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0095/0095.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0095-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0014", "source_id": "0014", "name": "Upright Barbell Rows", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Biceps", "Upper Back" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Stand with your feet shoulder width apart, your abs drawn in and back straight.\nPlace the bar on rack in the position where your arms are fully extended in front of you with your elbows slightly bent.\nPlace your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.\nPause at the top for a moment and rotate your shoulder blades together.\nLower the bar to the starting position.\nRepeat", "frames": [ { "image": "/assets/everkinetic/everkinetic-0014-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0014-relaxation-thumb.webp", "source_path": "dist/png/0014-relaxation.png", "source_sha256": "a1d0c3f3874a86f7f89343821d6aeec93111897134e980137b781b624091c37b", "source_blob_sha": "08e5bcfd1372b6e94512d24f9fd6c735a907c198", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0014-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0014-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0014-tension-thumb.webp", "source_path": "dist/png/0014-tension.png", "source_sha256": "d9002385aeb86c65e84d92a613a6142d8c2a78ae3a00d5b860748797f2408442", "source_blob_sha": "f276f0525c8b0973649b671d7c3f5cf99bbf3dbd", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0014-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0014-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0014-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0014/0014.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0014-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0015", "source_id": "0015", "name": "Upright Cable Row", "aliases": [ "Upright Cable Row" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Shoulders" ], "secondary_muscles": [ "Upper Back", "Biceps" ], "primary_tags": [ "deltoids" ], "secondary_tags": [], "instructions": "Attach a straight bar to the pulley on the floor.\nStand with your feet shoulder width apart, your abs drawn in and your back straight.\nGrasp the bar with an overhand grasp (your palms facing downwards) and pull it up towards your waist, this is the starting position.\nRaise the bar up to in line with your shoulders.\nPause at the top and rotate your shoulder blades together.\nLower the bar in a controlled motion to the starting position.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0015-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0015-relaxation-thumb.webp", "source_path": "dist/png/0015-relaxation.png", "source_sha256": "507895221ff3b37380232e3439d86dabcff7a031d66e1ce888e429cc8829b5d7", "source_blob_sha": "b8919e4315732f44c7566c83030ef7e2305a6f08", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0015-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0015-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0015-tension-thumb.webp", "source_path": "dist/png/0015-tension.png", "source_sha256": "d27b330bc6b8cf5c54ed717b7eea175af655af286e404b67b2d8da83b84c95ee", "source_blob_sha": "61fe0b39c9376b98629c76b027cfdd9631edbd86", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0015-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0015-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0015-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0015/0015.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0015-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review.", "catalog_source_ids": [ "Upright_Cable_Row" ] }, { "id": "everkinetic-0096", "source_id": "0096", "name": "V Bar Pull Down", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Cable machine" ], "muscles": [ "Lats" ], "secondary_muscles": [ "Middle Back", "Biceps" ], "primary_tags": [ "upper-back" ], "secondary_tags": [], "instructions": "Attach a V bar to the pull down pulley of a cable machine.\nSitting upright with your abs drawn grasp the bar with an overhand grip, your palms facing in.\nPull the bar straight down to your upper chest.\nPause for a moment after touching the chest and then slowly return the bar to starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0096-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0096-relaxation-thumb.webp", "source_path": "dist/png/0096-relaxation.png", "source_sha256": "0186e74ca5cfa77c58b3a91283f7440e5050ea8e62104cf46ef599757d8623cf", "source_blob_sha": "22d7979d6d19817ad5402c646e0eddb8f205e089", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0096-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0096-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0096-tension-thumb.webp", "source_path": "dist/png/0096-tension.png", "source_sha256": "b06c244dc13d21b8706e5f88644c21213fbf64b3df7446b67a778f94b166a832", "source_blob_sha": "133685eb7bdeb48ee33037d08e5ac7f21db4d774", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0096-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0096-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0096-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0096/0096.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0096-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0082", "source_id": "0082", "name": "Wide Grip Bench Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bench", "Barbell" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Lie flat on a bench with your feet flat on the floor.\nPlace your hands wider than shoulder width apart on the bar and lift it off the rack, this is starting position.\nBring the bar over your chest and lower it till it is just above your body.\nExtend your arms upward and raise the bar straight up.\nPause for a moment and with slow controlled movement, return the bar to starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0082-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0082-relaxation-thumb.webp", "source_path": "dist/png/0082-relaxation.png", "source_sha256": "1d4d63537ff0bb43570b2956acf642e792bd144b864dd4231f412a3242f678b0", "source_blob_sha": "ab6fd1e2a526d2dbcd109971f505932066d7d08b", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0082-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0082-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0082-tension-thumb.webp", "source_path": "dist/png/0082-tension.png", "source_sha256": "f58f4c3c45367c9fe5166a83049cae4f049f7ea6517fab6e5e1fcb04bc9e2546", "source_blob_sha": "76c95033356026181d6409a21847b64828d57bf8", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0082-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0082-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0082-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0082/0082.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0082-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "everkinetic-0083", "source_id": "0083", "name": "Wide Grip Decline Bench Press", "aliases": [], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Barbell", "Decline bench" ], "muscles": [ "Chest" ], "secondary_muscles": [ "Triceps", "Shoulders" ], "primary_tags": [ "chest" ], "secondary_tags": [], "instructions": "Lie on a decline bench with your head lower than your feet.\nPlace your hands wider than shoulder width apart on the bar and lift it off the rack.\nBring the bar over your chest and lower it till it is just above the lower portion of your chest, this is starting position.\nExtend your arms upward and raise the bar straight up.\nPause for a moment and then lower the bar to starting position.\nRepeat.", "frames": [ { "image": "/assets/everkinetic/everkinetic-0083-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0083-relaxation-thumb.webp", "source_path": "dist/png/0083-relaxation.png", "source_sha256": "ab229d906072be29c85b0c21754d5ee87f72d7efb9f744de0f21971af9796921", "source_blob_sha": "da64030c638c1daf6b3d7a4c850f1178ba548482", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0083-relaxation.png" }, { "image": "/assets/everkinetic/everkinetic-0083-tension.webp", "thumbnail": "/assets/everkinetic/everkinetic-0083-tension-thumb.webp", "source_path": "dist/png/0083-tension.png", "source_sha256": "d29a312c35d4f1bfe5be383970262ade49ebbc1b8955c438c2a35c6912550f33", "source_blob_sha": "84e04e2e0ae62034ed33ae97ea48c70543ebed80", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0083-tension.png" } ], "image": "/assets/everkinetic/everkinetic-0083-relaxation.webp", "thumbnail": "/assets/everkinetic/everkinetic-0083-relaxation-thumb.webp", "source_url": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/src/exercises/0083/0083.json", "source_revision": "446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "media_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "original_url": "https://raw.githubusercontent.com/everkinetic/data/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0083-relaxation.png", "changes": "Original raster illustrations resized and encoded as WebP; metadata removed; anatomy and demonstration content unchanged." }, "text_credit": { "author": "Everkinetic / Greg Priday and contributors", "license": "CC BY-SA 4.0", "license_url": "https://creativecommons.org/licenses/by-sa/4.0/", "changes": "Source instructions retained with broken encoding and formatting cleaned; display name, equipment labels, muscle tags and activity type normalized for LiftLuma. Technique review pending." }, "review": "Pinned source provenance and both raster positions visually screened; source guidance and muscle tags await professional technique review." }, { "id": "liftluma-chair-sit-to-stand", "name": "Chair sit-to-stand", "aliases": [ "Sit to stand", "Chair rise" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Chair" ], "muscles": [ "Quadriceps", "Glutes" ], "secondary_muscles": [ "Hamstrings" ], "primary_tags": [ "quadriceps", "gluteal" ], "secondary_tags": [ "hamstring" ], "instructions": "Use a firm, armless chair that will not slide. Sit toward the front with both feet flat and knees comfortably bent.\nCross your arms if you can rise without using your hands; otherwise choose a supported variation with guidance.\nLean forward from your hips and press through your feet to stand. Keep your balance and avoid rushing.\nBend at your hips and knees to lower back onto the seat under control. Stop for pain, dizziness or loss of balance.", "frames": [ { "image": "/assets/original-steps/liftluma-chair-sit-to-stand-step1.webp", "thumbnail": "/assets/original-steps/liftluma-chair-sit-to-stand-step1-thumb.webp", "sha256": "68957f940b001b30009730b9049a9fea77523797bbd17f1791552fcd5bab0c95", "thumbnail_sha256": "21ce7bcd501ea1e4575d080f1488e0c8a0f261bd20ac09789550b4a179d945ec" }, { "image": "/assets/original-steps/liftluma-chair-sit-to-stand-step2.webp", "thumbnail": "/assets/original-steps/liftluma-chair-sit-to-stand-step2-thumb.webp", "sha256": "b019a77a4f4e525a1b84abef13d288350dd793f8bf0dc372ca843daf158fabef", "thumbnail_sha256": "67e9ca592d5559b24f8a9c5d40183414e8f0050661fade7b8501e3350495ba40" } ], "image": "/assets/original-steps/liftluma-chair-sit-to-stand-step1.webp", "thumbnail": "/assets/original-steps/liftluma-chair-sit-to-stand-step1-thumb.webp", "source_url": "https://www.nhs.uk/live-well/exercise/strength-exercises/", "movement_references": [ "https://www.nhs.uk/live-well/exercise/strength-exercises/" ], "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original generated fictional trainer pictures, split into two step panels and resized. No source photos/video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "Original concise movement cues informed by the linked public text reference; no endorsement or professional certification." }, "original_steps": { "generated": true, "source_art": "source-art/original-steps/liftluma-chair-sit-to-stand.png", "source_sha256": "7c85c0a74c869802c0471dea3275f563c389210e6259c3e5953cce0f7cefdbd4", "review_status": "visual-screened-not-professionally-certified", "created_at": "2026-11-04", "review_notes": "Start and working positions screened for full-body framing, planted feet, plausible joint positions and matching exercise equipment. Chair stays behind seated/standing subject; squat is unweighted and heels remain down. Two static poses do not demonstrate transition timing." } }, { "id": "liftluma-bodyweight-squat", "name": "Bodyweight squat", "aliases": [ "Air squat", "Unweighted squat", "Bodyweight Squat" ], "category": "Strength", "timed": false, "pattern": null, "equipment": [ "Bodyweight" ], "muscles": [ "Quadriceps", "Glutes" ], "secondary_muscles": [ "Hamstrings" ], "primary_tags": [ "quadriceps", "gluteal" ], "secondary_tags": [ "hamstring", "adductors" ], "instructions": "Stand with feet around shoulder-width apart, fully planted, with space around you. Hold your arms forward for balance.\nBend through your hips and knees, sending your hips back while keeping your spine comfortable and steady.\nKeep knees aligned with your feet and heels down. Descend only as far as you can control; a shallower squat is an option.\nPush through your feet to stand smoothly. Stop if pain develops or you cannot keep your balance and form.", "frames": [ { "image": "/assets/original-steps/liftluma-bodyweight-squat-step1.webp", "thumbnail": "/assets/original-steps/liftluma-bodyweight-squat-step1-thumb.webp", "sha256": "c7495ed9bda39a8b14b3df9cd4964a95616559d0495a80db60fa94aec666e8c6", "thumbnail_sha256": "e21c31471cafd106540296d3acd1bf0b290be0ce2a212bb1e19b4325eb41cb2c" }, { "image": "/assets/original-steps/liftluma-bodyweight-squat-step2.webp", "thumbnail": "/assets/original-steps/liftluma-bodyweight-squat-step2-thumb.webp", "sha256": "006be5efd8bf2651195e1c9c0622b29eba69e3b6ffe39566a268422b759c52a7", "thumbnail_sha256": "5c0c44cc1768570d120dd49683e885e77295bd82badb73e89fed60a99dd0ddc5" } ], "image": "/assets/original-steps/liftluma-bodyweight-squat-step1.webp", "thumbnail": "/assets/original-steps/liftluma-bodyweight-squat-step1-thumb.webp", "source_url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/squat/vid-20084663", "movement_references": [ "https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/squat/vid-20084663" ], "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original generated fictional trainer pictures, split into two step panels and resized. No source photos/video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "Original concise movement cues informed by the linked public text reference; no endorsement or professional certification." }, "original_steps": { "generated": true, "source_art": "source-art/original-steps/liftluma-bodyweight-squat.png", "source_sha256": "a73a25c066f2a9940d89df08e7d7c5ce5f8f441c9890b47767a60f33aed5732e", "review_status": "visual-screened-not-professionally-certified", "created_at": "2026-11-04", "review_notes": "Start and working positions screened for full-body framing, planted feet, plausible joint positions and matching exercise equipment. Chair stays behind seated/standing subject; squat is unweighted and heels remain down. Two static poses do not demonstrate transition timing." }, "catalog_source_ids": [ "Bodyweight_Squat" ] }, { "aliases": [ "Cat stretch", "Rounded back stretch" ], "equipment": [ "Bodyweight" ], "pattern": null, "secondary_tags": [ "abs" ], "id": "liftluma-cat-stretch", "catalog_source_id": "Cat_Stretch", "name": "Cat stretch · rounded-back hold", "category": "Stretching", "timed": true, "muscles": [ "Lower back" ], "secondary_muscles": [ "Abdominals" ], "primary_tags": [ "lower-back" ], "instructions": "Settle on hands and knees on a comfortable mat. Position your palms beneath your shoulders and knees beneath your hips.\nStart with your back in a comfortable position and your neck relaxed. Slowly draw your belly inward and round your back upward.\nLet your head relax downward without forcing your chin or neck. Keep hands and knees in place and breathe normally.\nHold only while comfortable, then ease back to your starting position. This guide shows the rounded-back phase, not a full cat-cow flow. Stop for pain or tingling.", "source_url": "https://www.southtees.nhs.uk/resources/cat-stretch/", "frames": [ { "image": "/assets/original-steps/liftluma-cat-stretch-step1.webp", "sha256": "a0c80fa33d0ba2b00d656e98c04406cc6c5a59a59ce78f34dbac1b2a93cd6257", "thumbnail": "/assets/original-steps/liftluma-cat-stretch-step1-thumb.webp", "thumbnail_sha256": "7e4da943fa97607ace1e9e656338069ec854c67a99f6c0902211220b31577f75" }, { "image": "/assets/original-steps/liftluma-cat-stretch-step2.webp", "sha256": "0b0517b1b075dc8e32c5007b1cf2606549681b465f2fb6cc6408a123373f5953", "thumbnail": "/assets/original-steps/liftluma-cat-stretch-step2-thumb.webp", "thumbnail_sha256": "1637b60d2c67a3fc70f8926d9dd221369760ebe7428f944e03cc99bfc4f4e46e" } ], "image": "/assets/original-steps/liftluma-cat-stretch-step1.webp", "thumbnail": "/assets/original-steps/liftluma-cat-stretch-step1-thumb.webp", "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-cat-stretch.png", "source_sha256": "13d54faf3803b5cd3f7d098983eecab7a6e52359d1c6d47e992cb6fcc947c78e", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Hands remain beneath shoulders and knees beneath hips. Working picture shows rounded spine and relaxed downward head without sitting onto heels. Start picture has a mild lumbar curve and forward head angle: cues ask for a comfortable starting back and relaxed neck, not exaggerated extension. No cow-position illustration or movement timing claimed.", "generated": true, "created_at": "2026-11-04" }, "movement_references": [ "https://www.southtees.nhs.uk/resources/cat-stretch/" ] }, { "aliases": [ "Single leg glute bridge", "Single leg bridge" ], "equipment": [ "Bodyweight" ], "pattern": null, "secondary_tags": [ "hamstring", "abs" ], "id": "liftluma-single-leg-bridge", "catalog_source_id": "Single_Leg_Glute_Bridge", "name": "Single-leg glute bridge · straight-leg variation", "category": "Strength", "timed": false, "muscles": [ "Glutes" ], "secondary_muscles": [ "Hamstrings", "Abdominals" ], "primary_tags": [ "gluteal" ], "instructions": "Lie on your back on a mat. Bend one knee and plant that foot; raise the other leg with its knee straight. Keep your arms and shoulders supported.\nPress through the planted foot and lift your pelvis with your hips level. The free leg stays straight, following the line of the working thigh.\nKeep your trunk steady and avoid lifting by arching your lower back. Stop the rise when your supporting knee, hip and shoulders align comfortably.\nLower with control and repeat, then change sides. Count one completed lift as one rep and record a separate set for each side. Choose the two-leg bridge if you cannot keep control.", "source_url": "https://www.catalystathletics.com/exercise/496/Single-Leg-Glute-Bridge/", "frames": [ { "image": "/assets/original-steps/liftluma-single-leg-bridge-step1.webp", "sha256": "fdfd046c68e5f890389c42050eab4247e3b0c7aa0a69f683b86157831ae3aa6e", "thumbnail": "/assets/original-steps/liftluma-single-leg-bridge-step1-thumb.webp", "thumbnail_sha256": "a9e82e173ade5aa7976fa60309705acacfaa8bc84be15b0f9a809642547fcc71" }, { "image": "/assets/original-steps/liftluma-single-leg-bridge-step2.webp", "sha256": "d2c1f87eca564b1f0fb8c16d722dd309294b1302057d630bf841818670be7a3c", "thumbnail": "/assets/original-steps/liftluma-single-leg-bridge-step2-thumb.webp", "thumbnail_sha256": "646174692dda22b49909b9234441ae09afd84a4b67f29ae99c21ffd4e6b2ce2d" } ], "image": "/assets/original-steps/liftluma-single-leg-bridge-step1.webp", "thumbnail": "/assets/original-steps/liftluma-single-leg-bridge-step1-thumb.webp", "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-single-leg-bridge.png", "source_sha256": "1668f6de3ccabcdb5ae1f33af7be4bb61c52ad0896b5407fcc8ff4903041a999", "review_status": "visual-screened-not-professionally-certified", "review_notes": "First attempt rejected because free knee bent in start but straight in finish. Corrected start has straight elevated free leg. One supporting foot planted, pelvis down/up, head/shoulders and arms on mat, no obvious excessive lumbar arch. This explicitly selects a straight-free-leg variation instead of the former held knee-to-chest cues. Minor free-leg elevation differs across panels; movement control still requires professional review.", "generated": true, "created_at": "2026-11-04" }, "movement_references": [ "https://www.catalystathletics.com/exercise/496/Single-Leg-Glute-Bridge/" ] }, { "id": "liftluma-wall-calf-stretch", "catalog_source_id": "Calf_Stretch_Hands_Against_Wall", "name": "Wall calf stretch - straight rear knee", "aliases": [ "Calf stretch hands against wall", "Standing wall calf stretch" ], "category": "Stretching", "timed": true, "muscles": [ "Calves" ], "secondary_muscles": [], "primary_tags": [ "calves" ], "secondary_tags": [], "equipment": [ "Wall", "Bodyweight" ], "instructions": "Face a wall with palms supported and one foot behind you, toes pointing ahead.\nBend the front knee gently; keep the rear knee straight and heel down.\nHold a mild calf stretch about 30 seconds, breathing without bouncing. Release and switch sides.\nWarm up first. Stop for pain and seek individual advice for injuries.", "source_url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848", "frames": [ { "image": "/assets/original-steps/liftluma-wall-calf-stretch-step1.webp", "sha256": "8343e010219c1da30854b296dc1b71f261c26b9d89be7eda6030aa0a6933b63c", "thumbnail": "/assets/original-steps/liftluma-wall-calf-stretch-step1-thumb.webp", "thumbnail_sha256": "50072314c7c59b535547dbb4baa0810c89d6bfa011064f268ef8d5bd75d4ebcd" }, { "image": "/assets/original-steps/liftluma-wall-calf-stretch-step2.webp", "sha256": "cc0617ea742fc9f9ca773ceb6edaf76430f0c94194ef8b796f4fa6589b5ff5eb", "thumbnail": "/assets/original-steps/liftluma-wall-calf-stretch-step2-thumb.webp", "thumbnail_sha256": "4ec548bc77e973907ca864f9ddd15dcf096874d53706506bc237ccf44f0309ff" } ], "image": "/assets/original-steps/liftluma-wall-calf-stretch-step1.webp", "thumbnail": "/assets/original-steps/liftluma-wall-calf-stretch-step1-thumb.webp", "pattern": null, "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-wall-calf-stretch.png", "source_sha256": "ed64f32af2bf45a703301b41d8e88e2e074fe98234e8fb083e94273aa4a69421", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Both feet and rear heel remain planted; rear knee stays straight as front knee bends toward wall. Both palms stay supported. Small generated framing/arm differences retained; stills do not demonstrate transition control.", "generated": true, "created_at": "2026-11-05" }, "movement_references": [ "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848" ] }, { "id": "liftluma-single-knee-to-chest", "catalog_source_id": "One_Knee_To_Chest", "name": "Single knee-to-chest stretch", "aliases": [ "One knee to chest" ], "category": "Stretching", "timed": true, "muscles": [ "Lower back", "Glutes" ], "secondary_muscles": [], "primary_tags": [ "lower-back", "gluteal" ], "secondary_tags": [], "equipment": [ "Bodyweight" ], "instructions": "Lie on a mat with head supported and legs comfortably extended.\nBring one knee toward your chest, holding behind the thigh. Keep the opposite leg relaxed on the mat.\nHold gently about 30 seconds, then release and switch sides. Stop for pain.\nAvoid this stretch with osteoporosis; ask your clinician about an alternative.", "source_url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848", "frames": [ { "image": "/assets/original-steps/liftluma-single-knee-to-chest-step1.webp", "sha256": "8a4d3832868154b4800d442d1c288bd2cf5f0f14c93ead5728a983747f8ca58f", "thumbnail": "/assets/original-steps/liftluma-single-knee-to-chest-step1-thumb.webp", "thumbnail_sha256": "d11d9e772cc747ae05b850eae03127f1ee74c51e70aececba7d95032318399f5" }, { "image": "/assets/original-steps/liftluma-single-knee-to-chest-step2.webp", "sha256": "3db59ffbaad15faee09b9dd74d48a98c1d341e413ee00030b85c1d404d2e8d76", "thumbnail": "/assets/original-steps/liftluma-single-knee-to-chest-step2-thumb.webp", "thumbnail_sha256": "368c8fa0b782586797b7b330d0e1ba9008aebcfc3616bbaf9326930789d8394e" } ], "image": "/assets/original-steps/liftluma-single-knee-to-chest-step1.webp", "thumbnail": "/assets/original-steps/liftluma-single-knee-to-chest-step1-thumb.webp", "pattern": null, "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-single-knee-to-chest.png", "source_sha256": "2893db066d9664dd66c1d5f0f8586e34f6b6fc296a78a8c84e5d7bd9a3fb80fe", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Head and shoulders remain supported; opposite leg stays on mat while one hip/knee flexes. Hands support behind the thigh rather than pulling directly on kneecap. Camera/scale are consistent; stills do not establish safe range for an individual.", "generated": true, "created_at": "2026-11-05" }, "movement_references": [ "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848" ], "step_layout": "wide" }, { "id": "liftluma-kneeling-hip-flexor-stretch", "catalog_source_id": "Kneeling_Hip_Flexor", "name": "Half-kneeling hip flexor stretch", "aliases": [ "Kneeling hip flexor" ], "category": "Stretching", "timed": true, "muscles": [ "Hip flexors" ], "secondary_muscles": [ "Quadriceps" ], "primary_tags": [ "hip-flexors" ], "secondary_tags": [ "quadriceps" ], "equipment": [ "Bodyweight" ], "instructions": "Cushion one knee on a folded towel, with the opposite foot planted in front.\nStay tall and gently shift your pelvis forward without arching your back.\nHold a mild stretch at the front of the rear hip about 30 seconds. Breathe, release and switch sides.\nUse a comfortable range; stop for pain or uncomfortable kneeling.", "source_url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848", "frames": [ { "image": "/assets/original-steps/liftluma-kneeling-hip-flexor-stretch-step1.webp", "sha256": "1edee92a3eab96f6348c45dc8eb69ae678fac41d6b195010ebe450fcadf1d1fe", "thumbnail": "/assets/original-steps/liftluma-kneeling-hip-flexor-stretch-step1-thumb.webp", "thumbnail_sha256": "dc604963ab06f2e876611921ef70ab495404e114f2c1da687a067efd265de6fa" }, { "image": "/assets/original-steps/liftluma-kneeling-hip-flexor-stretch-step2.webp", "sha256": "abe12a5b3ac41327760806f65e86833b91483d244c145a50d6343a81a7b0d710", "thumbnail": "/assets/original-steps/liftluma-kneeling-hip-flexor-stretch-step2-thumb.webp", "thumbnail_sha256": "58518a582f4593c848b8fd219ec166bb6dd7f6f3735f416a0751d7f3c263028c" } ], "image": "/assets/original-steps/liftluma-kneeling-hip-flexor-stretch-step1.webp", "thumbnail": "/assets/original-steps/liftluma-kneeling-hip-flexor-stretch-step1-thumb.webp", "pattern": null, "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-kneeling-hip-flexor-stretch.png", "source_sha256": "bb3fc90b90fd439a0bdbeae5f38599ddd7fd4485ae9c79982e4e1f1cbb22a048", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Rear knee supported on towel, front foot planted and front shin near vertical. Upright torso remains over pelvis with only subtle forward shift between poses. No deep lunge/backbend depicted. Static poses cannot show pelvic control or establish individual suitability.", "generated": true, "created_at": "2026-11-05" }, "movement_references": [ "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848" ] }, { "id": "liftluma-childs-pose", "catalog_source_id": "Childs_Pose", "name": "Child's pose - arms forward", "aliases": [ "Child's pose", "Extended child's pose" ], "category": "Yoga", "timed": true, "muscles": [ "Lower back", "Hips" ], "secondary_muscles": [ "Shoulders", "Glutes" ], "primary_tags": [ "lower-back" ], "secondary_tags": [ "gluteal", "deltoids" ], "equipment": [ "Bodyweight" ], "instructions": "Begin on hands and knees on a comfortable mat, with knees a little apart.\nSit your hips back toward your heels while reaching your hands forward. Lower your torso and rest your forehead comfortably.\nBreathe gently for about 30 seconds without forcing the position, then return slowly.\nAvoid this pose with a recent knee injury or severe hip pain that makes kneeling difficult. Stop for pain.", "source_url": "https://hw.qld.gov.au/physical-activity/childs-pose/", "frames": [ { "image": "/assets/original-steps/liftluma-childs-pose-step1.webp", "sha256": "122de2fbd6b4231ab07429c4a32a2060606478ba989df4e8ce411391049ca2f0", "thumbnail": "/assets/original-steps/liftluma-childs-pose-step1-thumb.webp", "thumbnail_sha256": "c5bb17e2c5e8f17d48aef87e41fa56823b3ad13107fa36a753ed54b113d7def5" }, { "image": "/assets/original-steps/liftluma-childs-pose-step2.webp", "sha256": "ef5668e6632376a4686f6b0d4c07b8b8d8cdd812c5ff90dc128eca13c4675b8a", "thumbnail": "/assets/original-steps/liftluma-childs-pose-step2-thumb.webp", "thumbnail_sha256": "bd22713b3630358034b3af0b1d38dc26d1191aab5413bbbf8b21009813a1f134" } ], "image": "/assets/original-steps/liftluma-childs-pose-step1.webp", "thumbnail": "/assets/original-steps/liftluma-childs-pose-step1-thumb.webp", "pattern": null, "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-childs-pose.png", "source_sha256": "48ca1ef1a144a18c78177dd2db977774940be6b82bfb797daae5ec64891e7420", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Start on hands/knees; working pose hips back near heels, arms forward and palms down. Corrected forehead is visibly supported on mat rather than hovering. Full hands/feet are visible. Minor generated anatomy/contact drift; stills cannot establish transition control or individual suitability.", "generated": true, "created_at": "2026-11-05" }, "movement_references": [ "https://hw.qld.gov.au/physical-activity/childs-pose/" ] }, { "id": "liftluma-dead-bug", "catalog_source_id": "Dead_Bug", "name": "Dead bug - opposite arm and leg", "aliases": [ "Dead bug", "Contralateral dead bug" ], "category": "Strength", "timed": false, "muscles": [ "Abdominals" ], "secondary_muscles": [ "Obliques" ], "primary_tags": [ "abs" ], "secondary_tags": [ "obliques" ], "equipment": [ "Bodyweight" ], "step_layout": "stacked", "instructions": "Lie on a mat with head and shoulders supported. Raise your arms above your shoulders and bend hips and knees to about right angles.\nGently brace and keep your lower back supported. Slowly reach one arm overhead while extending the opposite leg, stopping before your back arches.\nReturn with control and alternate sides. Count each reach and return as one repetition, including both sides in your logged total.\nBreathe throughout. Use a smaller reach if needed, and stop for pain. No added weight is required.", "source_url": "https://www.nasm.org/resource-center/exercise-library/dead-bug", "frames": [ { "image": "/assets/original-steps/liftluma-dead-bug-step1.webp", "sha256": "4008af8eb78963f09c7ba8ed08f1d42e7250552b9b5ff35c2fa20f617e1b7b0c", "thumbnail": "/assets/original-steps/liftluma-dead-bug-step1-thumb.webp", "thumbnail_sha256": "caeb490623336c43d44904b09d4ef3d051c9a3495761aa402f158809b13dc80a" }, { "image": "/assets/original-steps/liftluma-dead-bug-step2.webp", "sha256": "3141f25b21c4d63d309f151f58f5a7ff280a2510380dc3c5f37a229ebcdf9d0e", "thumbnail": "/assets/original-steps/liftluma-dead-bug-step2-thumb.webp", "thumbnail_sha256": "372f40427a304ed7e5867886d6b45c96b544dda5fbc32177bd3691a44be63c3c" } ], "image": "/assets/original-steps/liftluma-dead-bug-step1.webp", "thumbnail": "/assets/original-steps/liftluma-dead-bug-step1-thumb.webp", "pattern": null, "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-dead-bug.png", "source_sha256": "afe6797b3cb985d9ee9ee2935d3c816942890728ea8452ead25ce6391d0d9108", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Setup shows arms vertical and both hips/knees bent; work shows near leg extended and opposite far arm reaching overhead while other arm stays vertical and other knee bent. Head/shoulders/back stay supported and extended heel hovers. Two positions do not establish transition control or individual suitability. Published selected contralateral variation differs from held arms-still regression; named explicitly.", "generated": true, "created_at": "2026-11-06" }, "movement_references": [ "https://www.nasm.org/resource-center/exercise-library/dead-bug" ] }, { "id": "liftluma-wide-grip-lat-pulldown", "catalog_source_id": "Wide-Grip_Lat_Pulldown", "name": "Wide-grip lat pulldown", "aliases": [ "Overhand lat pulldown", "Seated wide-grip lat pulldown" ], "category": "Strength", "timed": false, "muscles": [ "Back & lats" ], "secondary_muscles": [ "Biceps", "Shoulders" ], "primary_tags": [ "upper-back" ], "secondary_tags": [ "biceps", "deltoids" ], "equipment": [ "Lat pulldown machine" ], "step_layout": "stacked", "instructions": "Adjust the seat and thigh restraint following your machine's instructions. Keep both feet planted and take a comfortable overhand grip wider than your shoulders.\nBrace gently, keep your lower back neutral and lean back only slightly. Start with the bar overhead in front of you.\nPull toward your upper chest by bringing your elbows downward. Keep your torso steady; stop before the elbows start moving behind you.\nReturn slowly without swinging. Use a comfortable range and stop for pain; never pull behind your neck.", "source_url": "https://www.acefitness.org/resources/everyone/exercise-library/158/seated-lat-pulldown/", "frames": [ { "image": "/assets/original-steps/liftluma-wide-grip-lat-pulldown-step1.webp", "sha256": "3c4ca74644fcc58a56ab4d3cd9bcaac73c563aadd7e4c2131fdda70a75cf0bfe", "thumbnail": "/assets/original-steps/liftluma-wide-grip-lat-pulldown-step1-thumb.webp", "thumbnail_sha256": "b32c4db7b8f8538a7b312be6c4bab93f4bb2e3fdea7735d0c82ee48dd7556c9e" }, { "image": "/assets/original-steps/liftluma-wide-grip-lat-pulldown-step2.webp", "sha256": "46f4f0ef378698a5c86acf7fef582888646567d55ee4a071076cc4ee02dfb0fc", "thumbnail": "/assets/original-steps/liftluma-wide-grip-lat-pulldown-step2-thumb.webp", "thumbnail_sha256": "505d3f5431b7d60e36835bec00087adabcfbf13897f55929a2d0ea58dde907a5" } ], "image": "/assets/original-steps/liftluma-wide-grip-lat-pulldown-step1.webp", "thumbnail": "/assets/original-steps/liftluma-wide-grip-lat-pulldown-step1-thumb.webp", "pattern": null, "media_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original AI illustration disclosure", "license_url": "/original-media-notice.txt", "changes": "Original fictional trainer art split into two static positions and resized. No reference photos or video copied. Visual screening only; professional technique review pending." }, "text_credit": { "author": "LiftLuma / Jambudi LLC", "license": "Original written guide", "license_url": "/original-media-notice.txt", "changes": "New concise cues informed by linked primary movement guidance; replaces held catalog text. Selected variation is named explicitly. No endorsement or professional certification." }, "original_steps": { "source_art": "source-art/original-steps/liftluma-wide-grip-lat-pulldown.png", "source_sha256": "11b4dcf2945424bcf23264cfaa81d961b6d06018617c12af94e7ac05f0613468", "review_status": "visual-screened-not-professionally-certified", "review_notes": "Both positions seated with feet planted and thighs under pad; overhand hands stay wider than shoulders. Bar moves from overhead to front upper chest, elbows bend down; no behind-neck pull. Slight lean and equipment/contact drift remain. Static equipment art does not model cable/weight-stack mechanics or certify technique.", "generated": true, "created_at": "2026-11-06" }, "movement_references": [ "https://www.acefitness.org/resources/everyone/exercise-library/158/seated-lat-pulldown/" ] } ]