Exercise Table
Master reference of all strength exercises available in the system. Templates reference exercises by name.
Source of truth lives in the exercises/ directory. Each file contains a quick-reference table plus YAML blocks with full structured data (coaching cues, common mistakes, regions, etc.). A seeding script parses those YAML blocks to populate the database.
Equipment Tiers
The system uses exactly three equipment tiers. Every exercise's equipment field references one or more of these:
| Tier | Key | What it means |
|---|---|---|
| Bodyweight | bodyweight | No equipment required |
| Kettlebells | kettlebells | Kettlebells only |
| Full Gym | full_gym | Barbell, dumbbells, cables, pull-up bar, benches, bands — anything in a commercial gym |
The user selects ONE tier. Templates and exercise lookups filter to that tier.
Field Reference
- Equipment: one or more of the three tiers above (
bodyweight,kettlebells,full_gym) - Movement Pattern: classification for template slot matching
- Prescription: the exercise's working rep range or duration. This is the source of truth — templates do NOT define reps. Two formats:
- Flat (single-tier or same across tiers):
prescription: "8-12" - Per-tier map (different ranges per equipment):
prescription: { bodyweight: "8-12", kettlebells: "6-10", full_gym: "3-5" } - The system looks up
prescription.<user_tier>to get the value for the user's selected equipment - Timed exercises use seconds (e.g.,
"20-30"), rep-based exercises use reps (e.g.,"8-12")
- Flat (single-tier or same across tiers):
- Prescription Note: (optional) special display instructions (e.g.,
"per position (Y, T, W)") - Unilateral: single-leg/single-side — app performs both sides automatically
- Timed: uses duration instead of reps (planks, holds, carries) — app shows timer automatically
- Primary Regions:
legs_anterior,legs_posterior,hips,core,upper_anterior,upper_posterior,calves
Exercise Files
| File | Exercises | Patterns |
|---|---|---|
| squat-patterns.md | Squat, Goblet Squat, Split Squat, RFESS, Hindu Squat | squat |
| hinge-patterns.md | Deadlift, RDL, Hip Thrust, Good Morning, SL-RDL, Glute Bridge, Glute Bridge March | hinge |
| single-leg-lunge.md | Reverse Lunge, Step-Up, Single-Leg Hip Thrust | lunge, hinge |
| upper-push.md | Push-Up, Overhead Press | push |
| upper-pull.md | Row, Pull-Up | pull |
| upper-posterior-bw.md | Prone Y-T-W Raise, Superman, Reverse Plank | upper_posterior |
| ballistic.md | KB Swing, KB Clean, KB Snatch | ballistic |
| kb-complexes.md | Turkish Get-Up, KB Clean & Press, Armor Building Complex, KB Thruster | complex |
| plyometric.md | Pogo Jumps, Ankle Hops, Box Jump, CMJ, Bounding, SL Bounds, Broad Jump, Split Squat Jump | plyometric, reactive |
| carries.md | Suitcase Carry, Farmer's Walk, Front Rack Carry, Overhead Carry | carry |
| core.md | Plank, Dead Bug, Pallof Press, Bird Dog, Plank Shoulder Tap, Side Plank, Side Plank Hip Dip, | core |
| hip-stability.md | Lateral Band Walk, Standing Hip Abduction/Adduction, SL Balance Reach, Band Hip Flexion, March Hold | hip_stability |
| hamstring-accessory.md | Nordic Hamstring Curl, Slider Hamstring Curl, Hip Hinge Isometric Hold | hamstring_accessory |
| calf-achilles-tibia.md | Standing Calf Raise, SL Calf Raise, Bent-Knee Calf Raise, Seated Calf Raise, Tibialis Raise, Heel Walks, Toe Walks | calf, tibialis |
Deprecated Exercises
| Exercise | Reason | File |
|---|---|---|
| Kettlebell Halo | Warm-up/mobility drill, not a training exercise | core.md |
| Windmill | TGU provides superior coverage with better marathon transfer | core.md |
| Copenhagen Plank | Requires bench, Side Plank provides adequate anti-lateral flexion. Adductor demands covered by lunges and single-leg work. | core.md |