react-muscle-map 0.1.0

package/datasets/exercises/Parallel_Bar_Dip.json

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+{
+  "name": "Parallel Bar Dip",
+  "force": "push",
+  "level": "beginner",
+  "mechanic": "compound",
+  "equipment": "other",
+  "primaryMuscles": [
+    "triceps"
+  ],
+  "secondaryMuscles": [
+    "chest",
+    "shoulders"
+  ],
+  "instructions": [
+    "Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.",
+    "Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.",
+    "Reverse the motion by extending the elbow, pushing yourself back up into the starting position.",
+    "Repeat for the desired number of repetitions."
+  ],
+  "category": "strength",
+  "id": "Parallel_Bar_Dip"
+}

package/datasets/exercises/Pelvic_Tilt_Into_Bridge.json

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+{
+  "name": "Pelvic Tilt Into Bridge",
+  "force": "static",
+  "level": "intermediate",
+  "mechanic": "compound",
+  "equipment": null,
+  "primaryMuscles": [
+    "lower back"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "Lie down with your feet on the floor, heels directly under your knees.",
+    "Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.",
+    "To go into a bridge, lift the entire spine except the neck."
+  ],
+  "category": "stretching",
+  "id": "Pelvic_Tilt_Into_Bridge"
+}

package/datasets/exercises/Peroneals-SMR.json

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+{
+  "name": "Peroneals-SMR",
+  "force": "static",
+  "level": "intermediate",
+  "mechanic": null,
+  "equipment": "foam roll",
+  "primaryMuscles": [
+    "calves"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.",
+    "Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds. Repeat on the other leg."
+  ],
+  "category": "stretching",
+  "id": "Peroneals-SMR"
+}

package/datasets/exercises/Peroneals_Stretch.json

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+{
+  "name": "Peroneals Stretch",
+  "force": "static",
+  "level": "intermediate",
+  "mechanic": null,
+  "equipment": "other",
+  "primaryMuscles": [
+    "calves"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.",
+    "With the leg extended and the heel off of the ground, pull on the belt so that the foot is inverted, with the inside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch sides."
+  ],
+  "category": "stretching",
+  "id": "Peroneals_Stretch"
+}

package/datasets/exercises/Physioball_Hip_Bridge.json

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+{
+  "name": "Physioball Hip Bridge",
+  "force": "push",
+  "level": "beginner",
+  "mechanic": "compound",
+  "equipment": "exercise ball",
+  "primaryMuscles": [
+    "glutes"
+  ],
+  "secondaryMuscles": [
+    "hamstrings"
+  ],
+  "instructions": [
+    "Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.",
+    "Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.",
+    "Pause at the top of the motion and return to the starting position."
+  ],
+  "category": "strength",
+  "id": "Physioball_Hip_Bridge"
+}

package/datasets/exercises/Pin_Presses.json

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+{
+  "name": "Pin Presses",
+  "force": "push",
+  "level": "intermediate",
+  "mechanic": "compound",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "triceps"
+  ],
+  "secondaryMuscles": [
+    "chest",
+    "forearms",
+    "lats",
+    "middle back",
+    "shoulders"
+  ],
+  "instructions": [
+    "Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.",
+    "The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.",
+    "Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.",
+    "You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.",
+    "Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.",
+    "Return the bar to the pins, pausing before beginning the next repetition."
+  ],
+  "category": "powerlifting",
+  "id": "Pin_Presses"
+}

package/datasets/exercises/Piriformis-SMR.json

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+{
+  "name": "Piriformis-SMR",
+  "force": "static",
+  "level": "intermediate",
+  "mechanic": "isolation",
+  "equipment": "foam roll",
+  "primaryMuscles": [
+    "glutes"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.",
+    "Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides."
+  ],
+  "category": "stretching",
+  "id": "Piriformis-SMR"
+}

package/datasets/exercises/Plank.json

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+{
+  "name": "Plank",
+  "force": "static",
+  "level": "beginner",
+  "mechanic": "isolation",
+  "equipment": "body only",
+  "primaryMuscles": [
+    "abdominals"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.",
+    "Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised."
+  ],
+  "category": "strength",
+  "id": "Plank"
+}

package/datasets/exercises/Plate_Pinch.json

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+{
+  "name": "Plate Pinch",
+  "force": "static",
+  "level": "intermediate",
+  "mechanic": "isolation",
+  "equipment": "other",
+  "primaryMuscles": [
+    "forearms"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "Grab two wide-rimmed plates and put them together with the smooth sides facing outward",
+    "Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.",
+    "Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.",
+    "Repeat for the recommended amount of sets prescribed in your program.",
+    "Switch arms and repeat the movements."
+  ],
+  "category": "strength",
+  "id": "Plate_Pinch"
+}

package/datasets/exercises/Plate_Twist.json

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+{
+  "name": "Plate Twist",
+  "force": "pull",
+  "level": "intermediate",
+  "mechanic": "compound",
+  "equipment": "other",
+  "primaryMuscles": [
+    "abdominals"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.",
+    "Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.",
+    "Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.",
+    "Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.",
+    "Repeat for the recommended amount of repetitions."
+  ],
+  "category": "strength",
+  "id": "Plate_Twist"
+}

package/datasets/exercises/Platform_Hamstring_Slides.json

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+{
+  "name": "Platform Hamstring Slides",
+  "force": "pull",
+  "level": "beginner",
+  "mechanic": "isolation",
+  "equipment": "other",
+  "primaryMuscles": [
+    "hamstrings"
+  ],
+  "secondaryMuscles": [
+    "glutes"
+  ],
+  "instructions": [
+    "For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.",
+    "Begin the movement by flexing the knee, keeping your other leg straight.",
+    "Continue bringing the heel closer to you, sliding it on the floor.",
+    "At full knee flexion, reverse the movement to return to the starting position."
+  ],
+  "category": "strength",
+  "id": "Platform_Hamstring_Slides"
+}

package/datasets/exercises/Plie_Dumbbell_Squat.json

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+{
+  "name": "Plie Dumbbell Squat",
+  "force": "push",
+  "level": "beginner",
+  "mechanic": "compound",
+  "equipment": "dumbbell",
+  "primaryMuscles": [
+    "quadriceps"
+  ],
+  "secondaryMuscles": [
+    "abdominals",
+    "calves",
+    "glutes",
+    "hamstrings"
+  ],
+  "instructions": [
+    "Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.",
+    "Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.",
+    "Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.",
+    "Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.",
+    "Repeat for the recommended amount of repetitions."
+  ],
+  "category": "strength",
+  "id": "Plie_Dumbbell_Squat"
+}

package/datasets/exercises/Plyo_Kettlebell_Pushups.json

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+{
+  "name": "Plyo Kettlebell Pushups",
+  "force": "push",
+  "level": "expert",
+  "mechanic": "compound",
+  "equipment": "kettlebells",
+  "primaryMuscles": [
+    "chest"
+  ],
+  "secondaryMuscles": [
+    "shoulders",
+    "triceps"
+  ],
+  "instructions": [
+    "Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.",
+    "Begin by lowering yourself as low as you can, keeping your back straight.",
+    "Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth."
+  ],
+  "category": "strength",
+  "id": "Plyo_Kettlebell_Pushups"
+}

package/datasets/exercises/Plyo_Push-up.json

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+{
+  "name": "Plyo Push-up",
+  "force": "push",
+  "level": "beginner",
+  "mechanic": "compound",
+  "equipment": "body only",
+  "primaryMuscles": [
+    "chest"
+  ],
+  "secondaryMuscles": [
+    "shoulders",
+    "triceps"
+  ],
+  "instructions": [
+    "Move into a prone position on the floor, supporting your weight on your hands and toes.",
+    "Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.",
+    "Descend by flexing at the elbow, lowering your chest towards the ground.",
+    "At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.",
+    "Return to the starting position and repeat the exercise.",
+    "For added difficulty, add claps into the movement while you are air borne."
+  ],
+  "category": "plyometrics",
+  "id": "Plyo_Push-up"
+}

package/datasets/exercises/Posterior_Tibialis_Stretch.json

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+{
+  "name": "Posterior Tibialis Stretch",
+  "force": "static",
+  "level": "intermediate",
+  "mechanic": null,
+  "equipment": "other",
+  "primaryMuscles": [
+    "calves"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.",
+    "With the leg extended and the heel off of the ground, pull on the belt so that the foot is everted, with the outside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch sides."
+  ],
+  "category": "stretching",
+  "id": "Posterior_Tibialis_Stretch"
+}

package/datasets/exercises/Power_Clean.json

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+{
+  "name": "Power Clean",
+  "force": "pull",
+  "level": "intermediate",
+  "mechanic": "compound",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "hamstrings"
+  ],
+  "secondaryMuscles": [
+    "calves",
+    "forearms",
+    "glutes",
+    "lower back",
+    "middle back",
+    "quadriceps",
+    "shoulders",
+    "traps",
+    "triceps"
+  ],
+  "instructions": [
+    "Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.",
+    "Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.",
+    "Place the bar about 1 inch in front of your shins and over the balls of your feet.",
+    "Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.",
+    "Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.",
+    "Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.",
+    "Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.",
+    "As the bar raises keep it as close to the shins as possible.",
+    "As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.",
+    "Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.",
+    "Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.",
+    "Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.",
+    "When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.",
+    "As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.",
+    "Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.",
+    "After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.",
+    "Simultaneously, flex the hips and knees into a quarter squat position.",
+    "Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.",
+    "Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.",
+    "Stand up by extending the hips and knees to a fully erect position.",
+    "Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.",
+    "Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.",
+    "Squat down with the elbows fully extended until the bar touches the floor.",
+    "Start over at Phase 1 and repeat for the recommended amount of repetitions."
+  ],
+  "category": "strength",
+  "id": "Power_Clean"
+}

package/datasets/exercises/Power_Clean_from_Blocks.json

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+{
+  "name": "Power Clean from Blocks",
+  "force": "pull",
+  "level": "intermediate",
+  "mechanic": "compound",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "hamstrings"
+  ],
+  "secondaryMuscles": [
+    "quadriceps"
+  ],
+  "instructions": [
+    "With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.",
+    "Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.",
+    "In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.",
+    "As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.",
+    "Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes."
+  ],
+  "category": "olympic weightlifting",
+  "id": "Power_Clean_from_Blocks"
+}

package/datasets/exercises/Power_Jerk.json

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+{
+  "name": "Power Jerk",
+  "force": "push",
+  "level": "expert",
+  "mechanic": "compound",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "quadriceps"
+  ],
+  "secondaryMuscles": [
+    "abdominals",
+    "calves",
+    "glutes",
+    "hamstrings",
+    "shoulders",
+    "triceps"
+  ],
+  "instructions": [
+    "Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.",
+    "Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.",
+    "At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.",
+    "Receive the bar with the arms locked out overhead.",
+    "Return to a standing position."
+  ],
+  "category": "olympic weightlifting",
+  "id": "Power_Jerk"
+}

package/datasets/exercises/Power_Partials.json

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+{
+  "name": "Power Partials",
+  "force": "push",
+  "level": "beginner",
+  "mechanic": "isolation",
+  "equipment": "dumbbell",
+  "primaryMuscles": [
+    "shoulders"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.",
+    "The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.",
+    "Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.",
+    "Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly.",
+    "Repeat for the recommended amount of repetitions."
+  ],
+  "category": "strength",
+  "id": "Power_Partials"
+}

package/datasets/exercises/Power_Snatch.json

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+{
+  "name": "Power Snatch",
+  "force": "pull",
+  "level": "expert",
+  "mechanic": "compound",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "hamstrings"
+  ],
+  "secondaryMuscles": [
+    "calves",
+    "glutes",
+    "lower back",
+    "quadriceps",
+    "shoulders",
+    "traps",
+    "triceps"
+  ],
+  "instructions": [
+    "Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.",
+    "Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.",
+    "Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.",
+    "As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.",
+    "Return to a standing position with the weight over head."
+  ],
+  "category": "olympic weightlifting",
+  "id": "Power_Snatch"
+}

package/datasets/exercises/Power_Snatch_from_Blocks.json

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+{
+  "name": "Power Snatch from Blocks",
+  "force": "pull",
+  "level": "intermediate",
+  "mechanic": "compound",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "quadriceps"
+  ],
+  "secondaryMuscles": [
+    "calves",
+    "forearms",
+    "glutes",
+    "hamstrings",
+    "lower back",
+    "shoulders",
+    "traps",
+    "triceps"
+  ],
+  "instructions": [
+    "Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.",
+    "Begin the first pull by driving through the front of the heels, raising the bar from the boxes.",
+    "Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.",
+    "As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.",
+    "Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes."
+  ],
+  "category": "olympic weightlifting",
+  "id": "Power_Snatch_from_Blocks"
+}

package/datasets/exercises/Power_Stairs.json

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+{
+  "name": "Power Stairs",
+  "force": "pull",
+  "level": "intermediate",
+  "mechanic": "compound",
+  "equipment": "other",
+  "primaryMuscles": [
+    "hamstrings"
+  ],
+  "secondaryMuscles": [
+    "adductors",
+    "calves",
+    "glutes",
+    "lower back",
+    "quadriceps",
+    "shoulders",
+    "traps"
+  ],
+  "instructions": [
+    "In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.",
+    "Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.",
+    "As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18\" high. You can use your legs to help push the weight onto the stair.",
+    "Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible."
+  ],
+  "category": "strongman",
+  "id": "Power_Stairs"
+}

package/datasets/exercises/Preacher_Curl.json

@@ -0,0 +1,20 @@
+{
+  "name": "Preacher Curl",
+  "force": "pull",
+  "level": "beginner",
+  "mechanic": "isolation",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "biceps"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.",
+    "With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.",
+    "As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.",
+    "As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.",
+    "Repeat for the recommended amount of repetitions."
+  ],
+  "category": "strength",
+  "id": "Preacher_Curl"
+}

package/datasets/exercises/Preacher_Hammer_Dumbbell_Curl.json

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+{
+  "name": "Preacher Hammer Dumbbell Curl",
+  "force": "pull",
+  "level": "beginner",
+  "mechanic": "isolation",
+  "equipment": "dumbbell",
+  "primaryMuscles": [
+    "biceps"
+  ],
+  "secondaryMuscles": [
+    "forearms"
+  ],
+  "instructions": [
+    "Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).",
+    "As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.",
+    "As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.",
+    "Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions."
+  ],
+  "category": "strength",
+  "id": "Preacher_Hammer_Dumbbell_Curl"
+}

package/datasets/exercises/Press_Sit-Up.json

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+{
+  "name": "Press Sit-Up",
+  "force": "push",
+  "level": "expert",
+  "mechanic": "compound",
+  "equipment": "barbell",
+  "primaryMuscles": [
+    "abdominals"
+  ],
+  "secondaryMuscles": [
+    "chest",
+    "shoulders",
+    "triceps"
+  ],
+  "instructions": [
+    "To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.",
+    "While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.",
+    "Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.",
+    "Repeat for the recommended amount of repetitions."
+  ],
+  "category": "strength",
+  "id": "Press_Sit-Up"
+}

package/datasets/exercises/Prone_Manual_Hamstring.json

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+{
+  "name": "Prone Manual Hamstring",
+  "force": "static",
+  "level": "beginner",
+  "mechanic": "isolation",
+  "equipment": null,
+  "primaryMuscles": [
+    "hamstrings"
+  ],
+  "secondaryMuscles": [],
+  "instructions": [
+    "You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.",
+    "To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.",
+    "Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction."
+  ],
+  "category": "strength",
+  "id": "Prone_Manual_Hamstring"
+}