t90x 0.1.0
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- checksums.yaml +7 -0
- data/lib/t90x.rb +7 -0
- data/lib/t90x/day.rb +77 -0
- data/lib/t90x/move.rb +21 -0
- data/lib/t90x/round.rb +18 -0
- data/lib/t90x/rounds/days_list.rb +15 -0
- data/lib/t90x/rounds/type.rb +9 -0
- data/lib/t90x/workout.rb +16 -0
- data/lib/t90x/workouts/moves_list.rb +418 -0
- data/lib/t90x/workouts/name.rb +18 -0
- metadata +52 -0
checksums.yaml
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---
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SHA1:
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metadata.gz: d8b1419c948107d2e95e4c966543711e99ac5960
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data.tar.gz: 81cb27b77a07cc2f83e5100ab3a0de9fdf3ffd10
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SHA512:
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metadata.gz: 61fe8cb411bc94f20370b9c50c2626729461ebf46a92d3c60b7141ecf069d1e6cb6f47748262b73093f186e1df65c32a1e38da7fa271cd6c8efaca302a8b710b
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7
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data.tar.gz: 215c079551a5a8c3c80bbb88183356a0f2f804a162af67c25ecde61f3d04dc3ef84baae81816c07517cc566ff31837c96534635f66a106014a5620d7df9633f6
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data/lib/t90x.rb
ADDED
data/lib/t90x/day.rb
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class T90X
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class Day
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attr_reader :workouts
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attr_reader :day_number
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def initialize(type, day_number)
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@workouts = []
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@day_number = day_number
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9
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case type
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when T90X::Round::Type::LEAN then create_lean_day
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else create_classic_day
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end
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@workouts << T90X::Workout.new(@workout_name)
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add_abs
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end
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private
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def add_abs
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return unless [ T90X::Workout::Name::CHEST_AND_BACK,
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T90X::Workout::Name::SHOULDERS_AND_ARMS,
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T90X::Workout::Name::LEGS_AND_BACK,
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T90X::Workout::Name::CHEST_SHOULDERS_AND_TRICEPS,
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T90X::Workout::Name::BACK_AND_BICEPS].include?(@workout_name)
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@workouts << T90X::Workout.new(T90X::Workout::Name::AB_RIPPER_X)
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end
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def create_classic_day
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case @day_number
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when 1, 8, 15, 57, 71
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@workout_name = T90X::Workout::Name::CHEST_AND_BACK
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when 2, 9, 16, 30, 37, 44, 58, 65, 72, 79
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@workout_name = T90X::Workout::Name::PLYOMETRICS
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when 3, 10, 17, 59, 73
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@workout_name = T90X::Workout::Name::SHOULDERS_AND_ARMS
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when 4, 11, 18, 22, 27, 32, 39, 46, 50, 55, 60, 67, 74, 81, 85, 90
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@workout_name = T90X::Workout::Name::YOGA_X
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when 5, 12, 19, 33, 40, 47, 61, 68, 75, 82
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@workout_name = T90X::Workout::Name::LEGS_AND_BACK
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when 6, 13, 20, 24, 34, 41, 48, 52, 62, 69, 76, 83, 87
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@workout_name = T90X::Workout::Name::KENPO_X
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when 23, 26, 51, 54, 86, 89
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@workout_name = T90X::Workout::Name::CORE_SYNERGISTICS
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when 29, 36, 43, 64, 78
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@workout_name = T90X::Workout::Name::CHEST_SHOULDERS_AND_TRICEPS
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when 31, 38, 45, 66, 80
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@workout_name = T90X::Workout::Name::BACK_AND_BICEPS
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else
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@workout_name = T90X::Workout::Name::REST_STRETCH
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end
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end
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def create_lean_day
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case @day_number
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when 1, 8, 15, 23, 29, 36, 43, 51, 61, 68, 75, 82, 86
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@workout_name = T90X::Workout::Name::CORE_SYNERGISTICS
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when 2, 9, 16, 26, 30, 37, 44, 54, 58, 65, 72, 79, 89
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@workout_name = T90X::Workout::Name::CARDIO_X
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when 57, 71
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@workout_name = T90X::Workout::Name::CHEST_AND_BACK
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when 3, 17, 59, 73
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@workout_name = T90X::Workout::Name::SHOULDERS_AND_ARMS
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when 4, 11, 18, 22, 27, 32, 39, 46, 50, 55, 60, 67, 74, 81, 85, 90
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@workout_name = T90X::Workout::Name::YOGA_X
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when 5, 12, 19, 33, 40, 47
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@workout_name = T90X::Workout::Name::LEGS_AND_BACK
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when 6, 13, 20, 24, 34, 41, 48, 52, 62, 69, 76, 83, 87
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@workout_name = T90X::Workout::Name::KENPO_X
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when 31, 38, 45, 64, 78
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@workout_name = T90X::Workout::Name::CHEST_SHOULDERS_AND_TRICEPS
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when 10, 66, 80
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@workout_name = T90X::Workout::Name::BACK_AND_BICEPS
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else
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@workout_name = T90X::Workout::Name::REST_STRETCH
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end
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end
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end
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end
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data/lib/t90x/move.rb
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class T90X
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class Move
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attr_reader :break
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attr_reader :name
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attr_reader :weight
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def initialize(name, options = {})
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@name = name
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@weight = options[:weight] || false
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@break = options[:break] || false
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end
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def weight?
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@weight
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end
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def break?
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@break
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end
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end
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end
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data/lib/t90x/round.rb
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class T90X
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class Round
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attr_reader :name
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attr_reader :type
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def initialize(name, type = Round::Type::CLASSIC)
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@name = name
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@type = type
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end
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def days
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@days ||= DaysList.new(@type).days
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end
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end
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end
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require 't90x/rounds/days_list'
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require 't90x/rounds/type'
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data/lib/t90x/workout.rb
ADDED
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class T90X
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class Workout
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class MovesList
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attr_reader :moves
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def initialize(name)
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@moves = []
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case name
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when Name::CHEST_AND_BACK then create_chest_and_back
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when Name::PLYOMETRICS then create_plyometrics
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when Name::SHOULDERS_AND_ARMS then create_shoulders_and_arms
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when Name::YOGA_X then create_yoga_x
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when Name::LEGS_AND_BACK then create_legs_and_back
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when Name::KENPO_X then create_kenpo_x
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when Name::CORE_SYNERGISTICS then create_core_synergistics
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when Name::CHEST_SHOULDERS_AND_TRICEPS then create_chest_shoulders_triceps
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when Name::BACK_AND_BICEPS then create_back_and_biceps
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when Name::CARDIO_X then create_cardio_x
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when Name::AB_RIPPER_X then create_ab_ripper_x
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when Name::REST_STRETCH then create_rest_stretch
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end
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@moves
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end
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private
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def add_break
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@moves << T90X::Move.new("Break", break: true)
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end
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def create_chest_and_back
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@moves << T90X::Move.new("Standard Push-Up")
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@moves << T90X::Move.new("Wide Front Pull-Up")
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@moves << T90X::Move.new("Military Push-Up")
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@moves << T90X::Move.new("Reverse Grip Chin-Up")
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add_break
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@moves << T90X::Move.new("Wide Fly Push-Ups")
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@moves << T90X::Move.new("Closed Grip Overhand Pull-Up")
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@moves << T90X::Move.new("Decline Push-Up")
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@moves << T90X::Move.new("Heavy Pants", weight: true)
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add_break
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@moves << T90X::Move.new("Diamond Push-Up")
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@moves << T90X::Move.new("Lawnmowers", weight: true)
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@moves << T90X::Move.new("Dive-Bomber Push-Ups")
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@moves << T90X::Move.new("Back Flys", weight: true)
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add_break
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@moves << T90X::Move.new("Wide Front Pull-Up")
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@moves << T90X::Move.new("Standard Push-Up")
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@moves << T90X::Move.new("Reverse Grip Chin-Up")
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@moves << T90X::Move.new("Military Push-Up")
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add_break
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@moves << T90X::Move.new("Closed Grip Overhand Pull-Up")
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@moves << T90X::Move.new("Wide Fly Push-Ups")
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@moves << T90X::Move.new("Heavy Pants", weight: true)
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@moves << T90X::Move.new("Decline Push-Up")
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add_break
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@moves << T90X::Move.new("Lawnmowers", weight: true)
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@moves << T90X::Move.new("Diamond Push-Up")
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@moves << T90X::Move.new("Back Flys", weight: true)
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@moves << T90X::Move.new("Dive-Bomber Push-Ups")
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end
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def create_plyometrics
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@moves << T90X::Move.new("Jump Squats")
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@moves << T90X::Move.new("Run Stance Squats")
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@moves << T90X::Move.new("Airborne Heismans")
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@moves << T90X::Move.new("Swing Kicks")
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@moves << T90X::Move.new("Jump Squats")
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@moves << T90X::Move.new("Run Stance Squats")
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@moves << T90X::Move.new("Airborne Heismans")
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@moves << T90X::Move.new("Swing Kicks")
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add_break
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@moves << T90X::Move.new("Squat Reach Jumps")
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@moves << T90X::Move.new("Run Stance Squat Switch Pick Ups")
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@moves << T90X::Move.new("Double Airborne Heismans")
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@moves << T90X::Move.new("Circle Runs")
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@moves << T90X::Move.new("Squat Reach Jumps")
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@moves << T90X::Move.new("Run Stance Squat Switch Pick Ups")
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@moves << T90X::Move.new("Double Airborne Heismans")
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@moves << T90X::Move.new("Circle Runs")
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add_break
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@moves << T90X::Move.new("Jump Knee Tucks")
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@moves << T90X::Move.new("Mary Katherine Lunges")
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@moves << T90X::Move.new("Leapfrog Squats")
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@moves << T90X::Move.new("Twist Combos")
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85
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@moves << T90X::Move.new("Jump Knee Tucks")
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86
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@moves << T90X::Move.new("Mary Katherine Lunges")
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@moves << T90X::Move.new("Leapfrog Squats")
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88
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@moves << T90X::Move.new("Twist Combos")
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89
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add_break
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90
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@moves << T90X::Move.new("Rock Star Hops")
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@moves << T90X::Move.new("Gap Jumps")
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@moves << T90X::Move.new("Squat Jacks")
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@moves << T90X::Move.new("Military March")
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@moves << T90X::Move.new("Rock Star Hops")
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95
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@moves << T90X::Move.new("Gap Jumps")
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96
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@moves << T90X::Move.new("Squat Jacks")
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97
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@moves << T90X::Move.new("Military March")
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98
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add_break
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99
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@moves << T90X::Move.new("Run Squat 180 Jump Switches")
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100
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@moves << T90X::Move.new("Lateral Leapfrog Squats")
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101
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@moves << T90X::Move.new("Monster Truck Tires")
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102
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@moves << T90X::Move.new("Hot Foot Jumps")
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@moves << T90X::Move.new("Run Squat 180 Jump Switches")
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104
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@moves << T90X::Move.new("Lateral Leapfrog Squats")
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105
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@moves << T90X::Move.new("Monster Truck Tires")
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106
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@moves << T90X::Move.new("Hot Foot Jumps")
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107
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add_break
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108
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@moves << T90X::Move.new("Pitch and Catch")
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@moves << T90X::Move.new("Jump Shots")
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110
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@moves << T90X::Move.new("Football Hero")
|
111
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end
|
112
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|
113
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def create_shoulders_and_arms
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@moves << T90X::Move.new("Alternating Shoulder Press", weight: true)
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115
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@moves << T90X::Move.new("In & Out Bicep Curls", weight: true)
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116
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@moves << T90X::Move.new("Two-Arm Tricep Kickback", weight: true)
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117
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@moves << T90X::Move.new("Alternating Shoulder Press", weight: true)
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118
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@moves << T90X::Move.new("In & Out Bicep Curls", weight: true)
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119
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@moves << T90X::Move.new("Two-Arm Tricep Kickback", weight: true)
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120
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add_break
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121
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@moves << T90X::Move.new("Deep Swimmer's Presses", weight: true)
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122
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@moves << T90X::Move.new("Full Supination Concentration Curls", weight: true)
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123
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@moves << T90X::Move.new("Chair Dips")
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124
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@moves << T90X::Move.new("Deep Swimmer's Presses", weight: true)
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125
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@moves << T90X::Move.new("Full Supination Concentration Curls", weight: true)
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126
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@moves << T90X::Move.new("Chair Dips")
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127
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add_break
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128
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@moves << T90X::Move.new("Upright Rows", weight: true)
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129
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@moves << T90X::Move.new("Static Arm Curls", weight: true)
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130
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@moves << T90X::Move.new("Flip Grip Twist Tricep Kickbacks", weight: true)
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131
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@moves << T90X::Move.new("Upright Rows", weight: true)
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132
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@moves << T90X::Move.new("Static Arm Curls", weight: true)
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133
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@moves << T90X::Move.new("Flip Grip Twist Tricep Kickbacks", weight: true)
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134
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add_break
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135
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@moves << T90X::Move.new("Seated Two-Angle Shoulder Fly", weight: true)
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136
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@moves << T90X::Move.new("Crouching Cohen Curls", weight: true)
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137
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@moves << T90X::Move.new("Lying Down Triceps Extensions", weight: true)
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138
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@moves << T90X::Move.new("Seated Two-Angle Shoulder Fly", weight: true)
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139
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@moves << T90X::Move.new("Crouching Cohen Curls", weight: true)
|
140
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@moves << T90X::Move.new("Lying Down Triceps Extensions", weight: true)
|
141
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add_break
|
142
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@moves << T90X::Move.new("In & Out Straight-Arm Shoulder Fly", weight: true)
|
143
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@moves << T90X::Move.new("Congdon Curls", weight: true)
|
144
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@moves << T90X::Move.new("Side-Tri Rises")
|
145
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@moves << T90X::Move.new("In & Out Straight-Arm Shoulder Fly", weight: true)
|
146
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@moves << T90X::Move.new("Congdon Curls", weight: true)
|
147
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+
@moves << T90X::Move.new("Side-Tri Rises")
|
148
|
+
end
|
149
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+
|
150
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+
def create_yoga_x
|
151
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+
@moves << T90X::Move.new("Runner's Pose")
|
152
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@moves << T90X::Move.new("Crescent Pose")
|
153
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+
@moves << T90X::Move.new("Warrior One")
|
154
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+
@moves << T90X::Move.new("Warrior Two")
|
155
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@moves << T90X::Move.new("Reverse Warrior")
|
156
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@moves << T90X::Move.new("Triangle Pose")
|
157
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+
@moves << T90X::Move.new("Twisting Triangle")
|
158
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+
@moves << T90X::Move.new("Chair to Twisting Chair (Prayer Twist)")
|
159
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@moves << T90X::Move.new("Right-Angle Pose to Extended Right-Angle Pose & Grab")
|
160
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+
@moves << T90X::Move.new("Prayer twist from Runner's Pose to Side Arm Balance")
|
161
|
+
@moves << T90X::Move.new("Warrior Three to Standing Splits")
|
162
|
+
@moves << T90X::Move.new("Half Moon to Twisting Half Moon")
|
163
|
+
add_break
|
164
|
+
@moves << T90X::Move.new("Tree")
|
165
|
+
@moves << T90X::Move.new("Royal Dancer")
|
166
|
+
@moves << T90X::Move.new("Standing Leg Extension")
|
167
|
+
add_break
|
168
|
+
@moves << T90X::Move.new("Crane (Pre-Handstand)")
|
169
|
+
@moves << T90X::Move.new("Seated Spinal Stretch")
|
170
|
+
@moves << T90X::Move.new("Cat Stretch")
|
171
|
+
@moves << T90X::Move.new("Frog")
|
172
|
+
@moves << T90X::Move.new("Bridge or Wheel")
|
173
|
+
@moves << T90X::Move.new("Plough into Shoulder Stand with Leg Variations into Plough")
|
174
|
+
@moves << T90X::Move.new("Table")
|
175
|
+
@moves << T90X::Move.new("Cobbler Pose")
|
176
|
+
@moves << T90X::Move.new("One-Legged Hamstring Stretch into Two-Legged Hamstring Stretch")
|
177
|
+
add_break
|
178
|
+
@moves << T90X::Move.new("Touch the Sky")
|
179
|
+
@moves << T90X::Move.new("Boat")
|
180
|
+
@moves << T90X::Move.new("Half Boat")
|
181
|
+
@moves << T90X::Move.new("Scissor")
|
182
|
+
@moves << T90X::Move.new("Torso Twist Hold")
|
183
|
+
@moves << T90X::Move.new("Deep Torso Twist Hold")
|
184
|
+
@moves << T90X::Move.new("Touch the Sky")
|
185
|
+
add_break
|
186
|
+
@moves << T90X::Move.new("Side Twist")
|
187
|
+
@moves << T90X::Move.new("Glute Stretch")
|
188
|
+
@moves << T90X::Move.new("Happy Baby")
|
189
|
+
@moves << T90X::Move.new("Child's Pose")
|
190
|
+
@moves << T90X::Move.new("Shavasana (Corpse Pose)")
|
191
|
+
@moves << T90X::Move.new("Fetal Pose")
|
192
|
+
@moves << T90X::Move.new("Meditation Pose (Lotus)")
|
193
|
+
end
|
194
|
+
|
195
|
+
def create_legs_and_back
|
196
|
+
@moves << T90X::Move.new("Balanced Lunges", weight: true)
|
197
|
+
@moves << T90X::Move.new("Calf-Raise Squats", weight: true)
|
198
|
+
@moves << T90X::Move.new("Reverse Grip Chin-Ups")
|
199
|
+
@moves << T90X::Move.new("Super Skaters")
|
200
|
+
@moves << T90X::Move.new("Wall Squats")
|
201
|
+
@moves << T90X::Move.new("Wide Front Pull-Ups")
|
202
|
+
@moves << T90X::Move.new("Step Back Lunge", weight: true)
|
203
|
+
@moves << T90X::Move.new("Alternating Side Lunge", weight: true)
|
204
|
+
@moves << T90X::Move.new("Closed Grip Overhead Pull-Ups")
|
205
|
+
@moves << T90X::Move.new("Single-Leg Wall Squat")
|
206
|
+
@moves << T90X::Move.new("Deadlift Squats", weight: true)
|
207
|
+
@moves << T90X::Move.new("Switch Grip Pull-Ups")
|
208
|
+
add_break
|
209
|
+
@moves << T90X::Move.new("Three-Way Lunge", weight: true)
|
210
|
+
@moves << T90X::Move.new("Sneaky Lunge")
|
211
|
+
@moves << T90X::Move.new("Reverse Grip Chin-Ups")
|
212
|
+
@moves << T90X::Move.new("Chair Salutations")
|
213
|
+
@moves << T90X::Move.new("Toe-Roll Iso Lunge", weight: true)
|
214
|
+
@moves << T90X::Move.new("Wide Front Pull-Ups")
|
215
|
+
@moves << T90X::Move.new("Groucho Walk")
|
216
|
+
@moves << T90X::Move.new("Calf Raises (Toes Out)", weight: true)
|
217
|
+
@moves << T90X::Move.new("Calf Raises (Feet Parallel)", weight: true)
|
218
|
+
@moves << T90X::Move.new("Calf Raises (Toes In)", weight: true)
|
219
|
+
@moves << T90X::Move.new("Closed Grip Overhand Pull-Ups")
|
220
|
+
@moves << T90X::Move.new("80/20 Siebers-Speed Squats")
|
221
|
+
@moves << T90X::Move.new("Switch Grip Pull-Ups")
|
222
|
+
end
|
223
|
+
|
224
|
+
def create_kenpo_x
|
225
|
+
@moves << T90X::Move.new("Twist and Pivot")
|
226
|
+
@moves << T90X::Move.new("Twist and Pivot with Hook and Uppercut")
|
227
|
+
@moves << T90X::Move.new("Jabs")
|
228
|
+
@moves << T90X::Move.new("Jab-Cross")
|
229
|
+
@moves << T90X::Move.new("Jab-Cross-Hook")
|
230
|
+
@moves << T90X::Move.new("Jab-Cross-Hook-Uppercut")
|
231
|
+
add_break
|
232
|
+
@moves << T90X::Move.new("Step Drag, High-Low Punch")
|
233
|
+
@moves << T90X::Move.new("Jab-Cross Switch")
|
234
|
+
@moves << T90X::Move.new("Hook-Uppercut Switch")
|
235
|
+
@moves << T90X::Move.new("Knee Kick")
|
236
|
+
@moves << T90X::Move.new("Ball Kick")
|
237
|
+
add_break
|
238
|
+
@moves << T90X::Move.new("Side Kick")
|
239
|
+
@moves << T90X::Move.new("Back Kick")
|
240
|
+
@moves << T90X::Move.new("Three-Direction Kick")
|
241
|
+
@moves << T90X::Move.new("Side Lunge with High Sword-Low Hammer")
|
242
|
+
@moves << T90X::Move.new("Step-Drag-Claw-Low Punch")
|
243
|
+
add_break
|
244
|
+
@moves << T90X::Move.new("High Block")
|
245
|
+
@moves << T90X::Move.new("Inward Block")
|
246
|
+
@moves << T90X::Move.new("Outward Block")
|
247
|
+
@moves << T90X::Move.new("Downward Block")
|
248
|
+
@moves << T90X::Move.new("Star Block")
|
249
|
+
add_break
|
250
|
+
@moves << T90X::Move.new("Front Shuffle with High Block-Low Punch")
|
251
|
+
@moves << T90X::Move.new("Knee-Back Kick")
|
252
|
+
@moves << T90X::Move.new("Front and Back Knuckles, Ball Kick, Back Kick")
|
253
|
+
@moves << T90X::Move.new("Hook, Uppercut, Low Side Kick")
|
254
|
+
@moves << T90X::Move.new("Elbow Series")
|
255
|
+
@moves << T90X::Move.new("Vertical Punches")
|
256
|
+
end
|
257
|
+
|
258
|
+
def create_core_synergistics
|
259
|
+
@moves << T90X::Move.new("Stacked Foot / Staggered Hands Push-Ups")
|
260
|
+
@moves << T90X::Move.new("Banana Rolls")
|
261
|
+
@moves << T90X::Move.new("Leaning Crescent Lunges", weight: true)
|
262
|
+
@moves << T90X::Move.new("Squat Runs", weight: true)
|
263
|
+
@moves << T90X::Move.new("Sphinx Push-Ups")
|
264
|
+
@moves << T90X::Move.new("Bow to Boat")
|
265
|
+
@moves << T90X::Move.new("Low Lateral Skaters", weight: true)
|
266
|
+
@moves << T90X::Move.new("Lunge & Reach", weight: true)
|
267
|
+
add_break
|
268
|
+
@moves << T90X::Move.new("Prison Cell Push-Ups")
|
269
|
+
@moves << T90X::Move.new("Side Hip Raise")
|
270
|
+
@moves << T90X::Move.new("Squat X-Press", weight: true)
|
271
|
+
@moves << T90X::Move.new("Plank to Chaturanga Run")
|
272
|
+
@moves << T90X::Move.new("Walking Push-Ups")
|
273
|
+
@moves << T90X::Move.new("Superman Banana")
|
274
|
+
@moves << T90X::Move.new("Lunge Kickback Curl Press", weight: true)
|
275
|
+
@moves << T90X::Move.new("Towel Hoppers")
|
276
|
+
add_break
|
277
|
+
@moves << T90X::Move.new("Reach High & Under Push-Ups")
|
278
|
+
@moves << T90X::Move.new("Steam Engine")
|
279
|
+
@moves << T90X::Move.new("Dreya Rolls")
|
280
|
+
@moves << T90X::Move.new("Plan to Chaturanga Iso")
|
281
|
+
@moves << T90X::Move.new("Halfback")
|
282
|
+
@moves << T90X::Move.new("Table Dip Leg Raises")
|
283
|
+
end
|
284
|
+
|
285
|
+
def create_chest_shoulders_triceps
|
286
|
+
@moves << T90X::Move.new("Slow-Motion 3-in-1 Push-Ups")
|
287
|
+
@moves << T90X::Move.new("In & Out Shoulder Flys", weight: true)
|
288
|
+
@moves << T90X::Move.new("Chair Dips")
|
289
|
+
@moves << T90X::Move.new("Plange Push-Ups")
|
290
|
+
@moves << T90X::Move.new("Pike Presses")
|
291
|
+
@moves << T90X::Move.new("Side Tri-Rises")
|
292
|
+
@moves << T90X::Move.new("Floor Flys (Switch every 4 reps)")
|
293
|
+
@moves << T90X::Move.new("Scarecrows", weight: true)
|
294
|
+
@moves << T90X::Move.new("Overhead Triceps Extensions", weight: true)
|
295
|
+
@moves << T90X::Move.new("Two-Twitch Speed Push-Ups (4 Fast, 3 Slow)")
|
296
|
+
@moves << T90X::Move.new("Y-Presses", weight: true)
|
297
|
+
@moves << T90X::Move.new("Lying Triceps Extensions", weight: true)
|
298
|
+
add_break
|
299
|
+
@moves << T90X::Move.new("Side-to-Side Push-Ups")
|
300
|
+
@moves << T90X::Move.new("Pour Flys", weight: true)
|
301
|
+
@moves << T90X::Move.new("Side-Leaning Triceps Extensions", weight: true)
|
302
|
+
@moves << T90X::Move.new("One-Arm Push-Ups")
|
303
|
+
@moves << T90X::Move.new("Weighted Circles (2 X 20 reps)", weight: true)
|
304
|
+
@moves << T90X::Move.new("Throw the Bomb", weight: true)
|
305
|
+
@moves << T90X::Move.new("Clap or Plyo Push-Ups")
|
306
|
+
@moves << T90X::Move.new("Slo-Mo Throws", weight: true)
|
307
|
+
@moves << T90X::Move.new("Front-to-Back Triceps Extensions", weight: true)
|
308
|
+
@moves << T90X::Move.new("One-Arm Balance Push-Ups")
|
309
|
+
@moves << T90X::Move.new("Fly-Row-Presses", weight: true)
|
310
|
+
@moves << T90X::Move.new("Dumbbell Cross-Body Blows", weight: true)
|
311
|
+
end
|
312
|
+
|
313
|
+
def create_back_and_biceps
|
314
|
+
@moves << T90X::Move.new("Wide Front Pull-Ups")
|
315
|
+
@moves << T90X::Move.new("Lawnmowers", weight: true)
|
316
|
+
@moves << T90X::Move.new("Twenty-Ones", weight: true)
|
317
|
+
@moves << T90X::Move.new("One-Arm Cross-Body Curls", weight: true)
|
318
|
+
@moves << T90X::Move.new("Switch Grip Pull-Ups (Switch every 2 reps)")
|
319
|
+
@moves << T90X::Move.new("Elbows-Out Lawnmowers", weight: true)
|
320
|
+
@moves << T90X::Move.new("Standing Bicep Curls", weight: true)
|
321
|
+
@moves << T90X::Move.new("One-Arm Concentration Curls", weight: true)
|
322
|
+
@moves << T90X::Move.new("Corn Cob Pull-Ups")
|
323
|
+
@moves << T90X::Move.new("Reverse Grip Bent-Over Rows", weight: true)
|
324
|
+
@moves << T90X::Move.new("Open-Arm Curls", weight: true)
|
325
|
+
@moves << T90X::Move.new("Static-Arm Curls", weight: true)
|
326
|
+
add_break
|
327
|
+
@moves << T90X::Move.new("Towel Pull-Ups (Switch every 3)")
|
328
|
+
@moves << T90X::Move.new("Congdon Locomotives", weight: true)
|
329
|
+
@moves << T90X::Move.new("Crouching Cohen Curls", weight: true)
|
330
|
+
@moves << T90X::Move.new("One-Arm Corkscrew Curls", weight: true)
|
331
|
+
@moves << T90X::Move.new("Chin-Ups")
|
332
|
+
@moves << T90X::Move.new("Seated Bent-Over Back Flys", weight: true)
|
333
|
+
@moves << T90X::Move.new("Curl-Up/Hammer Downs", weight: true)
|
334
|
+
@moves << T90X::Move.new("Hammer Curls", weight: true)
|
335
|
+
@moves << T90X::Move.new("Max Rep Pull-Ups")
|
336
|
+
@moves << T90X::Move.new("Superman (6 x 10 seconds)")
|
337
|
+
@moves << T90X::Move.new("In-Out Hammer Curls", weight: true)
|
338
|
+
@moves << T90X::Move.new("Strip-Set Curls (round 1 of 4)", weight: true)
|
339
|
+
@moves << T90X::Move.new("Strip-Set Curls (round 2 of 4)", weight: true)
|
340
|
+
@moves << T90X::Move.new("Strip-Set Curls (round 3 of 4)", weight: true)
|
341
|
+
@moves << T90X::Move.new("Strip-Set Curls (round 4 of 4)", weight: true)
|
342
|
+
end
|
343
|
+
|
344
|
+
def create_cardio_x
|
345
|
+
@moves << T90X::Move.new("Sun Salutations")
|
346
|
+
@moves << T90X::Move.new("Runner Poses")
|
347
|
+
@moves << T90X::Move.new("Warrior One")
|
348
|
+
@moves << T90X::Move.new("Warrior Two")
|
349
|
+
@moves << T90X::Move.new("Reverse Warrior")
|
350
|
+
add_break
|
351
|
+
@moves << T90X::Move.new("Ball Kicks")
|
352
|
+
@moves << T90X::Move.new("Hook-Uppercut-Side Kick")
|
353
|
+
@moves << T90X::Move.new("Front & Back Knuckles-Ball Kick-Back Kick")
|
354
|
+
@moves << T90X::Move.new("Jab-Cross-Hook-Uppercut")
|
355
|
+
@moves << T90X::Move.new("Three Direction Kicks")
|
356
|
+
add_break
|
357
|
+
@moves << T90X::Move.new("Airborne Heisman")
|
358
|
+
@moves << T90X::Move.new("Swing Kicks")
|
359
|
+
@moves << T90X::Move.new("Jump Shots")
|
360
|
+
@moves << T90X::Move.new("Tires")
|
361
|
+
@moves << T90X::Move.new("Wacky Jacks")
|
362
|
+
@moves << T90X::Move.new("Airborne Heisman")
|
363
|
+
@moves << T90X::Move.new("Swing Kicks")
|
364
|
+
@moves << T90X::Move.new("Jump Shots")
|
365
|
+
@moves << T90X::Move.new("Tires")
|
366
|
+
@moves << T90X::Move.new("Wacky Jacks")
|
367
|
+
add_break
|
368
|
+
@moves << T90X::Move.new("Squat X Press")
|
369
|
+
@moves << T90X::Move.new("Steam Engine")
|
370
|
+
@moves << T90X::Move.new("Dreya Roll")
|
371
|
+
@moves << T90X::Move.new("Squat Run")
|
372
|
+
@moves << T90X::Move.new("Superman Banana")
|
373
|
+
end
|
374
|
+
|
375
|
+
def create_ab_ripper_x
|
376
|
+
@moves << T90X::Move.new("In & Outs")
|
377
|
+
@moves << T90X::Move.new("Seated Bicycle")
|
378
|
+
@moves << T90X::Move.new("Reverse Bicycle")
|
379
|
+
@moves << T90X::Move.new("Crunchy Frogs")
|
380
|
+
@moves << T90X::Move.new("Crossed Leg/Wide Leg Sit-Ups")
|
381
|
+
@moves << T90X::Move.new("Fifer Scissors")
|
382
|
+
@moves << T90X::Move.new("Hip Rock 'N Raise")
|
383
|
+
@moves << T90X::Move.new("Pulse-Ups (Heels to the Heavens)")
|
384
|
+
@moves << T90X::Move.new("Roll-Up/V-Up Combo")
|
385
|
+
@moves << T90X::Move.new("Oblique V-Ups")
|
386
|
+
@moves << T90X::Move.new("Leg Climbers")
|
387
|
+
@moves << T90X::Move.new("Mason Twist")
|
388
|
+
end
|
389
|
+
|
390
|
+
def create_rest_stretch
|
391
|
+
@moves << T90X::Move.new("Sun Salutations")
|
392
|
+
@moves << T90X::Move.new("Neck Stretch")
|
393
|
+
@moves << T90X::Move.new("Back Up the Car")
|
394
|
+
@moves << T90X::Move.new("Head Rolls")
|
395
|
+
@moves << T90X::Move.new("Expand Chest")
|
396
|
+
@moves << T90X::Move.new("Shoulder Stretch")
|
397
|
+
@moves << T90X::Move.new("Forearm Flex")
|
398
|
+
@moves << T90X::Move.new("Dreya Stretch")
|
399
|
+
@moves << T90X::Move.new("Cat Stretch")
|
400
|
+
@moves << T90X::Move.new("Glute Stretch")
|
401
|
+
@moves << T90X::Move.new("Arm Circles")
|
402
|
+
@moves << T90X::Move.new("Shoulder/Triceps Combo")
|
403
|
+
@moves << T90X::Move.new("Hamstring Stretch")
|
404
|
+
@moves << T90X::Move.new("Camel")
|
405
|
+
@moves << T90X::Move.new("Roller")
|
406
|
+
@moves << T90X::Move.new("Shoulder Stand")
|
407
|
+
@moves << T90X::Move.new("Back Hero")
|
408
|
+
@moves << T90X::Move.new("Quad Stretch")
|
409
|
+
@moves << T90X::Move.new("Frog")
|
410
|
+
@moves << T90X::Move.new("Seated Stretch")
|
411
|
+
@moves << T90X::Move.new("Standing Hamstring")
|
412
|
+
@moves << T90X::Move.new("Downward Dog")
|
413
|
+
@moves << T90X::Move.new("Upward Dog")
|
414
|
+
@moves << T90X::Move.new("Child’s Pose")
|
415
|
+
end
|
416
|
+
end
|
417
|
+
end
|
418
|
+
end
|
@@ -0,0 +1,18 @@
|
|
1
|
+
class T90X
|
2
|
+
class Workout
|
3
|
+
class Name
|
4
|
+
CHEST_AND_BACK = "Chest & Back"
|
5
|
+
PLYOMETRICS = "Plyometrics"
|
6
|
+
SHOULDERS_AND_ARMS = "Shoulders & Arms"
|
7
|
+
YOGA_X = "Yoga X"
|
8
|
+
LEGS_AND_BACK = "Legs & Back"
|
9
|
+
KENPO_X = "Kenpo X"
|
10
|
+
CORE_SYNERGISTICS = "Core Synergistics"
|
11
|
+
CHEST_SHOULDERS_AND_TRICEPS = "Chest, Shoulders & Triceps"
|
12
|
+
BACK_AND_BICEPS = "Back & Biceps"
|
13
|
+
REST_STRETCH = "Rest/Stretch"
|
14
|
+
CARDIO_X = "Cardio X"
|
15
|
+
AB_RIPPER_X = "Ab Ripper X"
|
16
|
+
end
|
17
|
+
end
|
18
|
+
end
|
metadata
ADDED
@@ -0,0 +1,52 @@
|
|
1
|
+
--- !ruby/object:Gem::Specification
|
2
|
+
name: t90x
|
3
|
+
version: !ruby/object:Gem::Version
|
4
|
+
version: 0.1.0
|
5
|
+
platform: ruby
|
6
|
+
authors:
|
7
|
+
- Teo Dell'Amico
|
8
|
+
autorequire:
|
9
|
+
bindir: bin
|
10
|
+
cert_chain: []
|
11
|
+
date: 2016-10-10 00:00:00.000000000 Z
|
12
|
+
dependencies: []
|
13
|
+
description: Gem for p90xbuddy.com
|
14
|
+
email: teo@dellamico.com
|
15
|
+
executables: []
|
16
|
+
extensions: []
|
17
|
+
extra_rdoc_files: []
|
18
|
+
files:
|
19
|
+
- lib/t90x.rb
|
20
|
+
- lib/t90x/day.rb
|
21
|
+
- lib/t90x/move.rb
|
22
|
+
- lib/t90x/round.rb
|
23
|
+
- lib/t90x/rounds/days_list.rb
|
24
|
+
- lib/t90x/rounds/type.rb
|
25
|
+
- lib/t90x/workout.rb
|
26
|
+
- lib/t90x/workouts/moves_list.rb
|
27
|
+
- lib/t90x/workouts/name.rb
|
28
|
+
homepage: http://rubygems.org/gems/t90x
|
29
|
+
licenses:
|
30
|
+
- MIT
|
31
|
+
metadata: {}
|
32
|
+
post_install_message:
|
33
|
+
rdoc_options: []
|
34
|
+
require_paths:
|
35
|
+
- lib
|
36
|
+
required_ruby_version: !ruby/object:Gem::Requirement
|
37
|
+
requirements:
|
38
|
+
- - ">="
|
39
|
+
- !ruby/object:Gem::Version
|
40
|
+
version: '0'
|
41
|
+
required_rubygems_version: !ruby/object:Gem::Requirement
|
42
|
+
requirements:
|
43
|
+
- - ">="
|
44
|
+
- !ruby/object:Gem::Version
|
45
|
+
version: '0'
|
46
|
+
requirements: []
|
47
|
+
rubyforge_project:
|
48
|
+
rubygems_version: 2.6.7
|
49
|
+
signing_key:
|
50
|
+
specification_version: 4
|
51
|
+
summary: P90x workout tracking
|
52
|
+
test_files: []
|