# YesCoach program format (version 1.2)

You are writing a workout program that the user will import into the YesCoach app (Android).
Follow every rule in this file. The app rejects the whole file if any rule is broken,
and tells the user which rule failed.

## What to give the user

1. Ask about anything you need first: goal, days per week, session length, equipment, experience, injuries.
2. Produce ONE JSON file named after the program, for example upper-lower-4-day.json.
   Offer it as a downloadable file. If you cannot create files, put the JSON in a single code block
   and tell the user to save it as a .json file.
3. JSON only inside the file: no comments, no trailing commas, no text before or after.
4. After the file, tell the user how to import it:
   Open YesCoach > Plan tab (with no workout in progress) > Programs icon at the top > Import (download arrow) > pick the file.
   If the app says "Unsupported version", the user needs to update YesCoach from Google Play.

## Complete example

One day with a warm-up, a main lift, a superset, and a cool-down.

{
  "version": "1.2",
  "type": "yescoach_program",
  "program": {
    "name": "Upper Lower 4-Day",
    "description": "Optional, one or two sentences.",
    "category": "training",
    "frequency": "4 days/week",
    "days": [
      {
        "name": "Upper A",
        "exercises": [
          { "exerciseId": "shoulder-circles:standard:bodyweight:none", "exerciseName": "Shoulder Circles",
            "sets": 1, "reps": "10", "suggestedRIR": 5, "section": "warmup" },
          { "exerciseId": "thoracic-stretch:thread:bodyweight:none", "exerciseName": "Thread the Needle",
            "sets": 1, "reps": "30s/side", "suggestedRIR": 5, "section": "warmup" },
          { "exerciseId": "bench_press:flat:barbell:none", "exerciseName": "Barbell Flat Bench Press",
            "sets": 3, "reps": "6-8", "suggestedRIR": 2, "restSec": 150, "notes": "Pause on the chest." },
          { "exerciseId": "horizontal_pull:bent_over:dumbbell:none", "exerciseName": "Dumbbell Bent-Over Row",
            "sets": 3, "reps": "10", "suggestedRIR": 2, "groupId": "A" },
          { "exerciseId": "shoulder_abduction:standard:dumbbell:none", "exerciseName": "Dumbbell Lateral Raise",
            "sets": 3, "reps": "12-15", "suggestedRIR": 1, "groupId": "A",
            "technique": { "kind": "drop", "appliesTo": "last", "drops": 1, "loadDropPct": 25 } },
          { "exerciseId": "pec-stretch:low:bodyweight:doorway", "exerciseName": "Doorway Pec Stretch (90°)",
            "sets": 2, "reps": "30s", "suggestedRIR": 5, "section": "cooldown" }
        ],
        "groups": [
          { "id": "A", "type": "superset", "rounds": 3, "restBetweenSec": 15, "restAfterSec": 90, "section": "accessories" }
        ]
      }
    ]
  }
}

## Rules: program and days

- version: "1.2". type: exactly "yescoach_program".
- program.name: 1 to 100 characters.
- program.category (optional): "training" for strength programs, "protocol" for mobility or rehab routines.
- program.frequency (optional): short text, for example "3 days/week", "3-4x/week", "Daily".
- days: one entry per session, in order. Day name: 1 to 50 characters.
- exercises: in the order they are performed. Group members sit next to each other (see Groups).
- Multi-week plans: the format has no weeks level. For a plan that changes week to week, write every
  week's sessions as their own days, prefixed with the week: "W1 Upper A", "W1 Lower A", "W2 Upper A", ...
  Put each week's sets, reps and RIR on its own days, and tell the user the plan runs in order, one day per session.
  For a plan that repeats the same week, write that one week only.

## Rules: every exercise

- exerciseId: MUST be copied exactly from the exercise list below. Never invent or edit an ID.
  If the exercise the user wants is not in the list, pick the closest listed exercise and say which substitution you made.
- exerciseName: copy the name from the same line of the list.
- sets: whole number from 1 to 20.
- reps: text in one of these forms only: "8", "8-10", "30s", "30-60s", "10/side", "8-10/leg", "30s/side".
  No words like "AMRAP" or "to failure". Use seconds ("45s") for holds and stretches.
- suggestedRIR: whole number from 0 to 10 (reps in reserve: how many more reps the user could have done).
  Typical: 1-3 for strength work, 3-4 for beginners, 0 only for isolation finishers, 5 for warm-up and mobility moves.
- notes (optional): a short coaching cue. Put load guidance here ("start at 60% of your best").
- restSec (optional): rest after each set, in seconds, for an exercise that is NOT in a group.
  Leave it out to let the app suggest rest from the rep range.

## Rules: sections

- section (optional): "warmup", "power", "accessories" or "cooldown". Leave it out for main work.
  Never write "main".
- Put section on a standalone exercise, or on a group. Never on a group member.
- Use warm-up and cool-down for mobility and activation moves (the Mobility part of the list works well).

## Rules: groups (supersets and circuits)

- Declare groups in the day's "groups" array: { "id", "type", "rounds", "restBetweenSec", "restAfterSec" },
  optional "note" and "section".
  - id: any short text, unique within the day ("A", "B").
  - type: "superset" (usually 2 moves) or "circuit" (3 or more moves done in rounds).
  - rounds: whole number from 1 to 20.
  - restBetweenSec: rest between moves inside a round. restAfterSec: rest after each full round. Seconds, 0 or more.
- Each member exercise carries "groupId" equal to the group's id.
- A group needs at least 2 members, and its members must be next to each other in the exercises list.
- Each member's sets must equal the group's rounds.
- Members never carry restSec or section.
- Leave out "groups" on days without any.

## Rules: techniques (optional)

- technique applies to the LAST set of an exercise only, and is not allowed on barbell exercises
  (any exerciseId whose third part is "barbell").
- Drop set: { "kind": "drop", "appliesTo": "last", "drops": 1 or 2, "loadDropPct": 10 to 40 }
- Rest-pause: { "kind": "rest_pause", "appliesTo": "last", "miniSets": 1 to 3, "restSec": 10 to 30 }
- Use them sparingly, on isolation and machine work for intermediate or advanced users.

## Exercise list

Format: exerciseId | exerciseName

### Strength
ankle_plantarflexion:seated:dumbbell:none | Dumbbell Seated Calf Raise
ankle_plantarflexion:seated:machine:none | Machine Seated Calf Raise
ankle_plantarflexion:single_leg:bodyweight:none | Single-Leg Calf Raise
ankle_plantarflexion:single_leg:dumbbell:none | Dumbbell Single-Leg Calf Raise
ankle_plantarflexion:standing:bodyweight:none | Standing Calf Raise
ankle_plantarflexion:standing:dumbbell:none | Dumbbell Standing Calf Raise
ankle_plantarflexion:standing:machine:none | Machine Standing Calf Raise
anti_extension:ab_wheel:ab_wheel:none | Ab Wheel Ab Wheel Rollout
anti_extension:body_saw:bodyweight:none | Body Saw
anti_extension:dead_bug:bodyweight:none | Dead Bug
anti_extension:dead_bug:weighted:none | Weighted Dead Bug
anti_extension:mountain_climber:bodyweight:none | Mountain Climber
anti_extension:plank:bodyweight:none | Plank
anti_extension:plank:weighted:none | Weighted Plank
anti_extension:rkc_plank:bodyweight:none | RKC Plank
anti_extension:stir_the_pot:swiss_ball:none | Swiss Ball Stir the Pot
anti_lateral_flexion:copenhagen_plank:bodyweight:none | Copenhagen Plank
anti_lateral_flexion:side_plank:bodyweight:none | Side Plank
anti_lateral_flexion:side_plank:weighted:none | Weighted Side Plank
anti_rotation:bird_dog:bodyweight:none | Bird Dog
anti_rotation:pallof_press:band:none | Band Pallof Press
anti_rotation:pallof_press:cable:none | Cable Pallof Press
anti_rotation:suitcase_carry:dumbbell:none | Dumbbell Suitcase Carry
anti_rotation:suitcase_carry:kettlebell:none | Kettlebell Suitcase Carry
back_extension:back_extension_45:bodyweight:none | 45-Degree Back Extension
back_extension:back_extension_45:weighted:none | Weighted 45-Degree Back Extension
back_extension:reverse_hyper:bodyweight:none | Reverse Hyperextension
back_extension:reverse_hyper:machine:none | Machine Reverse Hyperextension
back_extension:reverse_hyper:weighted:none | Weighted Reverse Hyperextension
back_extension:roman_chair:bodyweight:none | Roman Chair Back Extension
back_extension:roman_chair:weighted:none | Weighted Roman Chair Back Extension
back_extension:superman_hold:bodyweight:none | Superman Hold
bench_press:decline:barbell:none | Barbell Decline Bench Press
bench_press:decline:dumbbell:none | Dumbbell Decline Bench Press
bench_press:decline:machine:none | Machine Decline Bench Press
bench_press:flat:barbell:none | Barbell Flat Bench Press
bench_press:flat:dumbbell:none | Dumbbell Flat Bench Press
bench_press:flat:machine:none | Machine Flat Bench Press
bench_press:incline:barbell:none | Barbell Incline Bench Press
bench_press:incline:dumbbell:none | Dumbbell Incline Bench Press
bench_press:incline:machine:none | Machine Incline Bench Press
dip:standard:bodyweight:dip_bars | Dip
dip:standard:weighted:dip_bars | Weighted Dip
elbow_extension:kickback:cable:none | Cable Tricep Kickback
elbow_extension:kickback:dumbbell:none | Dumbbell Tricep Kickback
elbow_extension:lying:barbell:none | Barbell Lying Extension (Skull Crusher)
elbow_extension:lying:dumbbell:none | Dumbbell Lying Extension (Skull Crusher)
elbow_extension:lying:ez_bar:none | EZ Bar Lying Extension (Skull Crusher)
elbow_extension:overhead:cable:none | Cable Overhead Extension
elbow_extension:overhead:dumbbell:none | Dumbbell Overhead Extension
elbow_extension:overhead:ez_bar:none | EZ Bar Overhead Extension
elbow_extension:pushdown:cable:none | Cable Pushdown
elbow_extension:pushdown:machine:none | Machine Pushdown
elbow_flexion:concentration:cable:none | Cable Concentration Curl
elbow_flexion:concentration:dumbbell:none | Dumbbell Concentration Curl
elbow_flexion:hammer:cable:none | Cable Hammer Curl
elbow_flexion:hammer:dumbbell:none | Dumbbell Hammer Curl
elbow_flexion:hammer:machine:none | Machine Hammer Curl
elbow_flexion:incline:dumbbell:none | Dumbbell Incline Curl
elbow_flexion:preacher:barbell:none | Barbell Preacher Curl
elbow_flexion:preacher:cable:none | Cable Preacher Curl
elbow_flexion:preacher:dumbbell:none | Dumbbell Preacher Curl
elbow_flexion:preacher:ez_bar:none | EZ Bar Preacher Curl
elbow_flexion:preacher:machine:none | Machine Preacher Curl
elbow_flexion:seated:barbell:none | Barbell Seated Curl
elbow_flexion:seated:cable:none | Cable Seated Curl
elbow_flexion:seated:dumbbell:none | Dumbbell Seated Curl
elbow_flexion:seated:ez_bar:none | EZ Bar Seated Curl
elbow_flexion:seated:machine:none | Machine Seated Curl
elbow_flexion:standing:barbell:none | Barbell Standing Curl
elbow_flexion:standing:cable:none | Cable Standing Curl
elbow_flexion:standing:dumbbell:none | Dumbbell Standing Curl
elbow_flexion:standing:ez_bar:none | EZ Bar Standing Curl
flexion:cable_crunch:cable:none | Cable Cable Crunch
flexion:cable_crunch:machine:none | Machine Cable Crunch
flexion:crunch:bodyweight:none | Crunch
flexion:crunch:weighted:none | Weighted Crunch
flexion:v_up:bodyweight:none | V-Up
flexion:v_up:weighted:none | Weighted V-Up
handstand_push_up:freestanding:bodyweight:none | Freestanding Handstand Push-Up
handstand_push_up:freestanding:weighted:none | Weighted Freestanding Handstand Push-Up
handstand_push_up:handstand:bodyweight:none | Handstand Push-Up
handstand_push_up:handstand:weighted:none | Weighted Handstand Push-Up
handstand_push_up:pike:bodyweight:none | Pike Push-Up
handstand_push_up:pike:weighted:none | Weighted Pike Push-Up
handstand_push_up:wall:bodyweight:none | Wall Handstand Push-Up
handstand_push_up:wall:weighted:none | Weighted Wall Handstand Push-Up
hinge:conventional:barbell:none | Barbell Deadlift
hinge:conventional:kettlebell:none | Kettlebell Deadlift
hinge:good_morning:barbell:none | Barbell Good Morning
hinge:good_morning:dumbbell:none | Dumbbell Good Morning
hinge:good_morning:kettlebell:none | Kettlebell Good Morning
hinge:rdl:barbell:none | Barbell Romanian Deadlift
hinge:rdl:dumbbell:none | Dumbbell Romanian Deadlift
hinge:rdl:kettlebell:none | Kettlebell Romanian Deadlift
hinge:single_leg_romanian:dumbbell:none | Dumbbell Single-Leg Romanian Deadlift
hinge:single_leg_romanian:kettlebell:none | Kettlebell Single-Leg Romanian Deadlift
hinge:stiff_leg:dumbbell:none | Dumbbell Stiff-Leg Deadlift
hinge:stiff_leg:kettlebell:none | Kettlebell Stiff-Leg Deadlift
hinge:sumo:barbell:none | Barbell Sumo Deadlift
hinge:sumo:dumbbell:none | Dumbbell Sumo Deadlift
hinge:sumo:kettlebell:none | Kettlebell Sumo Deadlift
hinge:trap_bar:barbell:none | Barbell Trap Bar Deadlift
hip_abduction:banded_lateral_walk:band:none | Band Lateral Walk
hip_abduction:side_lying:ankle_weights:none | Ankle Weights Side-Lying Hip Abduction
hip_abduction:side_lying:band:none | Band Side-Lying Hip Abduction
hip_abduction:side_lying:bodyweight:none | Side-Lying Hip Abduction
hip_abduction:standard:cable:none | Cable Hip Abduction
hip_abduction:standard:machine:none | Machine Hip Abduction
hip_abduction:standing:cable:none | Cable Standing Hip Abduction
hip_abduction:standing:machine:none | Machine Standing Hip Abduction
hip_adduction:copenhagen:bodyweight:none | Copenhagen Plank
hip_adduction:side_lying:ankle_weights:none | Ankle Weights Side-Lying Hip Adduction
hip_adduction:side_lying:bodyweight:none | Side-Lying Hip Adduction
hip_adduction:standard:cable:none | Cable Hip Adduction
hip_adduction:standard:machine:none | Machine Hip Adduction
hip_adduction:standing:ankle_weights:none | Ankle Weights Standing Hip Adduction
hip_adduction:standing:band:none | Band Standing Hip Adduction
hip_adduction:standing:cable:none | Cable Standing Hip Adduction
hip_extension:cable:band:none | Band Cable Kickback
hip_extension:cable:cable:none | Cable Cable Kickback
hip_extension:cable:machine:none | Machine Cable Kickback
hip_extension:donkey:band:none | Band Donkey Kickback
hip_extension:donkey:bodyweight:none | Donkey Kickback
hip_extension:donkey:cable:none | Cable Donkey Kickback
hip_extension:donkey:machine:none | Machine Donkey Kickback
hip_extension:machine:band:none | Band Machine Kickback
hip_extension:machine:cable:none | Cable Machine Kickback
hip_extension:machine:machine:none | Machine Machine Kickback
hip_extension:prone:bodyweight:none | Prone Kickback
hip_flexion:captains_chair:ankle_weights:none | Ankle Weights Captain's Chair Leg Raise
hip_flexion:captains_chair:bodyweight:none | Captain's Chair Leg Raise
hip_flexion:captains_chair:cable:none | Cable Captain's Chair Leg Raise
hip_flexion:captains_chair_knee_tuck:ankle_weights:none | Ankle Weights Captain's Chair Knee Tuck
hip_flexion:captains_chair_knee_tuck:bodyweight:none | Captain's Chair Knee Tuck
hip_flexion:captains_chair_knee_tuck:cable:none | Cable Captain's Chair Knee Tuck
hip_flexion:captains_chair:machine:none | Machine Captain's Chair Leg Raise
hip_flexion:hanging:ankle_weights:none | Ankle Weights Hanging Leg Raise
hip_flexion:hanging:bodyweight:none | Hanging Leg Raise
hip_flexion:hanging:cable:none | Cable Hanging Leg Raise
hip_flexion:hanging_knee_tuck:ankle_weights:none | Ankle Weights Hanging Knee Tuck
hip_flexion:hanging_knee_tuck:bodyweight:none | Hanging Knee Tuck
hip_flexion:hanging_knee_tuck:cable:none | Cable Hanging Knee Tuck
hip_flexion:hanging:machine:none | Machine Hanging Leg Raise
hip_flexion:lying:ankle_weights:none | Ankle Weights Lying Leg Raise
hip_flexion:lying:bodyweight:none | Lying Leg Raise
hip_flexion:lying:cable:none | Cable Lying Leg Raise
hip_flexion:lying_knee_tuck:ankle_weights:none | Ankle Weights Lying Knee Tuck
hip_flexion:lying_knee_tuck:bodyweight:none | Lying Knee Tuck
hip_flexion:lying:machine:none | Machine Lying Leg Raise
hip_flexion:toes_to_bar:bodyweight:none | Toes-to-Bar
hip_thrust:glute_bridge:barbell:none | Barbell Glute Bridge
hip_thrust:glute_bridge:bodyweight:none | Glute Bridge
hip_thrust:glute_bridge:dumbbell:none | Dumbbell Glute Bridge
hip_thrust:glute_bridge:machine:none | Machine Glute Bridge
hip_thrust:hip_thrust:barbell:none | Barbell Hip Thrust
hip_thrust:hip_thrust:bodyweight:none | Hip Thrust
hip_thrust:hip_thrust:dumbbell:none | Dumbbell Hip Thrust
hip_thrust:hip_thrust:machine:none | Machine Hip Thrust
hip_thrust:single_leg:barbell:none | Barbell Single-Leg Hip Thrust
hip_thrust:single_leg:bodyweight:none | Single-Leg Hip Thrust
hip_thrust:single_leg:dumbbell:none | Dumbbell Single-Leg Hip Thrust
horizontal_pull:bent_over:barbell:none | Barbell Bent-Over Row
horizontal_pull:bent_over:dumbbell:none | Dumbbell Bent-Over Row
horizontal_pull:chest_supported_row:dumbbell:none | Dumbbell Chest-Supported Row
horizontal_pull:inverted_row:bodyweight:none | Inverted Row
horizontal_pull:pendlay_row:barbell:none | Barbell Pendlay Row
horizontal_pull:rings_inverted_row:bodyweight:none | Rings Inverted Row
horizontal_pull:rings_inverted_row:weighted:none | Weighted Rings Inverted Row
horizontal_pull:seated:cable:none | Cable Seated Row
horizontal_pull:seated:machine:none | Machine Seated Row
horizontal_pull:single_arm_row:dumbbell:none | Dumbbell Single-Arm Row
horizontal_pull:yates_row:barbell:none | Barbell Yates Row
knee_extension:seated:machine:none | Seated Leg Extension
knee_extension:single_leg:machine:none | Machine Single-Leg Leg Extension
knee_flexion:lying:machine:none | Lying Leg Curl
knee_flexion:nordic:bodyweight:none | Nordic Hamstring Curl
knee_flexion:seated:machine:none | Seated Leg Curl
knee_flexion:single_leg:machine:none | Machine Single-Leg Leg Curl
knee_flexion:stability_ball:bodyweight:none | Stability Ball Hamstring Curl
knee_flexion:standing:machine:none | Standing Leg Curl
lateral_flexion:lateral_knee_raise:bodyweight:none | Lateral Knee Raise
lateral_flexion:lateral_leg_raise:bodyweight:none | Lateral Leg Raise
lateral_flexion:side_bend:cable:none | Cable Side Bend
lateral_flexion:side_bend:dumbbell:none | Dumbbell Side Bend
lateral_flexion:side_bend:kettlebell:none | Kettlebell Side Bend
lateral_flexion:windshield_wiper:bodyweight:none | Hanging Windshield Wiper
lat_pulldown:neutral:cable:none | Cable Neutral-Grip Lat Pulldown
lat_pulldown:neutral:machine:none | Machine Neutral-Grip Lat Pulldown
lat_pulldown:underhand:cable:none | Cable Underhand Lat Pulldown
lat_pulldown:underhand:machine:none | Machine Underhand Lat Pulldown
lat_pulldown:wide:cable:none | Cable Wide-Grip Lat Pulldown
lat_pulldown:wide:machine:none | Machine Wide-Grip Lat Pulldown
lunge:curtsy:bodyweight:none | Curtsy Lunge
lunge:curtsy:dumbbell:none | Dumbbell Curtsy Lunge
lunge:curtsy:kettlebell:none | Kettlebell Curtsy Lunge
lunge:forward:barbell:none | Barbell Forward Lunge
lunge:forward:bodyweight:none | Forward Lunge
lunge:forward:dumbbell:none | Dumbbell Forward Lunge
lunge:forward:kettlebell:none | Kettlebell Forward Lunge
lunge:lateral:bodyweight:none | Lateral Lunge
lunge:lateral:dumbbell:none | Dumbbell Lateral Lunge
lunge:lateral:kettlebell:none | Kettlebell Lateral Lunge
lunge:reverse:barbell:none | Barbell Reverse Lunge
lunge:reverse:bodyweight:none | Reverse Lunge
lunge:reverse:dumbbell:none | Dumbbell Reverse Lunge
lunge:reverse:kettlebell:none | Kettlebell Reverse Lunge
lunge:walking_lunge:barbell:none | Barbell Walking Lunge
lunge:walking_lunge:bodyweight:none | Walking Lunge
lunge:walking_lunge:dumbbell:none | Dumbbell Walking Lunge
overhead_press:arnold_press:dumbbell:none | Dumbbell Arnold Press
overhead_press:push_press:barbell:none | Barbell Push Press
overhead_press:seated:barbell:none | Barbell Seated Overhead Press
overhead_press:seated:dumbbell:none | Dumbbell Seated Overhead Press
overhead_press:seated:machine:none | Machine Seated Overhead Press
overhead_press:standing:barbell:none | Barbell Overhead Press
overhead_press:standing:dumbbell:none | Dumbbell Overhead Press
pull_up:chin_up:assisted:none | Assisted Chin-Up
pull_up:chin_up:bodyweight:none | Chin-Up
pull_up:chin_up:weighted:none | Weighted Chin-Up
pull_up:pull_up:assisted:none | Assisted Pull-Up
pull_up:pull_up:bodyweight:none | Pull-Up
pull_up:pull_up:weighted:none | Weighted Pull-Up
pull_up:rings:assisted:none | Assisted Rings Pull-Up
pull_up:rings:bodyweight:none | Rings Pull-Up
pull_up:rings:weighted:none | Weighted Rings Pull-Up
pull_up:wide:assisted:none | Assisted Wide Pull-Up
pull_up:wide:bodyweight:none | Wide Pull-Up
pull_up:wide:weighted:none | Weighted Wide Pull-Up
push_up:decline:bodyweight:none | Decline Push-Up
push_up:decline:weighted:none | Weighted Decline Push-Up
push_up:incline:bodyweight:none | Incline Push-Up
push_up:incline:weighted:none | Weighted Incline Push-Up
push_up:rings:bodyweight:none | Rings Push-Up
push_up:rings:weighted:none | Weighted Rings Push-Up
push_up:standard:bodyweight:none | Push-Up
push_up:standard:weighted:none | Weighted Push-Up
rotation:russian_twist:bodyweight:none | Russian Twist
rotation:russian_twist:dumbbell:none | Dumbbell Russian Twist
rotation:russian_twist:medicine_ball:none | Medicine Ball Russian Twist
rotation:wood_chop_high_to_low:cable:none | Cable Wood Chop (High-to-Low)
rotation:wood_chop_low_to_high:cable:none | Cable Wood Chop (Low-to-High)
scapular_elevation:behind_back:barbell:none | Barbell Behind-Back Shrug
scapular_elevation:behind_back:smith_machine:none | Smith Machine Behind-Back Shrug
scapular_elevation:incline:dumbbell:none | Dumbbell Incline Shrug
scapular_elevation:standing:barbell:none | Barbell Shrug
scapular_elevation:standing:dumbbell:none | Dumbbell Shrug
scapular_elevation:standing:machine:none | Machine Shrug
scapular_elevation:standing:smith_machine:none | Smith Machine Shrug
shoulder_abduction:leaning:cable:none | Cable Leaning Lateral Raise
shoulder_abduction:leaning:dumbbell:none | Dumbbell Leaning Lateral Raise
shoulder_abduction:leaning:machine:none | Machine Leaning Lateral Raise
shoulder_abduction:standard:cable:none | Cable Lateral Raise
shoulder_abduction:standard:dumbbell:none | Dumbbell Lateral Raise
shoulder_abduction:standard:machine:none | Machine Lateral Raise
shoulder_extension:lying:barbell:none | Barbell Lying Pullover
shoulder_extension:lying:cable:none | Cable Lying Pullover
shoulder_extension:lying:dumbbell:none | Dumbbell Lying Pullover
shoulder_extension:lying:machine:none | Machine Lying Pullover
shoulder_extension:standing:barbell:none | Barbell Standing Pullover
shoulder_extension:standing:cable:none | Cable Standing Pullover
shoulder_extension:standing:dumbbell:none | Dumbbell Standing Pullover
shoulder_extension:standing:machine:none | Machine Standing Pullover
shoulder_flexion:standard:barbell:none | Barbell Front Raise
shoulder_flexion:standard:cable:none | Cable Front Raise
shoulder_flexion:standard:dumbbell:none | Dumbbell Front Raise
shoulder_flexion:standard:machine:none | Machine Front Raise
shoulder_horizontal_abduction:bent_over:cable:none | Cable Bent-Over Reverse Fly
shoulder_horizontal_abduction:bent_over:dumbbell:none | Dumbbell Bent-Over Reverse Fly
shoulder_horizontal_abduction:bent_over:machine:none | Machine Bent-Over Reverse Fly
shoulder_horizontal_abduction:cable:cable:none | Cable Reverse Fly
shoulder_horizontal_abduction:cable:dumbbell:none | Dumbbell Reverse Fly
shoulder_horizontal_abduction:cable:machine:none | Machine Reverse Fly
shoulder_horizontal_abduction:seated:cable:none | Cable Seated Reverse Fly
shoulder_horizontal_abduction:seated:dumbbell:none | Dumbbell Seated Reverse Fly
shoulder_horizontal_abduction:seated:machine:none | Machine Seated Reverse Fly
shoulder_horizontal_adduction:decline:dumbbell:none | Dumbbell Decline Fly
shoulder_horizontal_adduction:decline:machine:none | Machine Decline Fly
shoulder_horizontal_adduction:flat:cable:none | Cable Chest Fly
shoulder_horizontal_adduction:flat:dumbbell:none | Dumbbell Chest Fly
shoulder_horizontal_adduction:flat:machine:none | Machine Chest Fly
shoulder_horizontal_adduction:high:cable:none | Cable High Fly
shoulder_horizontal_adduction:incline:dumbbell:none | Dumbbell Incline Fly
shoulder_horizontal_adduction:incline:machine:none | Machine Incline Fly
shoulder_horizontal_adduction:low:cable:none | Cable Low Fly
shoulder_horizontal_adduction:mid:cable:none | Cable Fly
split_squat:bulgarian_split_squat:barbell:none | Barbell Bulgarian Split Squat
split_squat:bulgarian_split_squat:bodyweight:none | Bulgarian Split Squat
split_squat:bulgarian_split_squat:dumbbell:none | Dumbbell Bulgarian Split Squat
split_squat:bulgarian_split_squat:kettlebell:none | Kettlebell Bulgarian Split Squat
split_squat:elevated_split_squat:barbell:none | Barbell Elevated Split Squat
split_squat:elevated_split_squat:bodyweight:none | Elevated Split Squat
split_squat:elevated_split_squat:dumbbell:none | Dumbbell Elevated Split Squat
split_squat:elevated_split_squat:kettlebell:none | Kettlebell Elevated Split Squat
split_squat:split_squat:barbell:none | Barbell Split Squat
split_squat:split_squat:bodyweight:none | Split Squat
split_squat:split_squat:dumbbell:none | Dumbbell Split Squat
split_squat:split_squat:kettlebell:none | Kettlebell Split Squat
squat:atg:bodyweight:none | ATG Squat
squat:back:barbell:none | Barbell Back Squat
squat:box:barbell:none | Barbell Box Squat
squat:box:bodyweight:none | Box Squat
squat:front:barbell:none | Barbell Front Squat
squat:front:dumbbell:none | Dumbbell Front Squat
squat:goblet:dumbbell:none | Dumbbell Goblet Squat
squat:hack_squat:machine:none | Hack Squat
squat:leg_press:machine:none | Leg Press
squat:overhead:barbell:none | Barbell Overhead Squat
squat:overhead:dumbbell:none | Dumbbell Overhead Squat
squat:sissy:bodyweight:none | Sissy Squat
squat:sissy:weighted:none | Weighted Sissy Squat
squat:sumo:barbell:none | Barbell Sumo Squat
squat:sumo:bodyweight:none | Sumo Squat
squat:sumo:dumbbell:none | Dumbbell Sumo Squat
step_up:forward_step_up:barbell:none | Barbell Forward Step-Up
step_up:forward_step_up:bodyweight:none | Forward Step-Up
step_up:forward_step_up:dumbbell:none | Dumbbell Forward Step-Up
step_up:lateral_step_up:barbell:none | Barbell Lateral Step-Up
step_up:lateral_step_up:bodyweight:none | Lateral Step-Up
step_up:lateral_step_up:dumbbell:none | Dumbbell Lateral Step-Up
upright_pull:standard:barbell:none | Barbell Upright Row
upright_pull:standard:cable:none | Cable Upright Row
upright_pull:standard:dumbbell:none | Dumbbell Upright Row
upright_pull:standard:ez_bar:none | EZ Bar Upright Row
wrist_extension:seated:barbell:none | Barbell Reverse Wrist Curl
wrist_extension:seated:dumbbell:none | Dumbbell Reverse Wrist Curl
wrist_flexion:behind_back:barbell:none | Barbell Behind-Back Wrist Curl
wrist_flexion:seated:barbell:none | Barbell Wrist Curl
wrist_flexion:seated:dumbbell:none | Dumbbell Wrist Curl

### Mobility
adductor-stretch:butterfly:bodyweight:none | Butterfly Stretch
adductor-stretch:side-lunge:bodyweight:none | Wide-Stance Side Lunge Stretch
adductor-stretch:side-lying:bodyweight:none | Side-Lying Adductor Stretch
ankle-circles:standard:bodyweight:none | Ankle Circles
arm-swings:band-circles:bodyweight:none | Arm Circles with Band Pull-Apart
arm-swings:cross-body-overhead:bodyweight:none | Arm Swings (Cross-Body + Overhead)
biceps-stretch:doorway:bodyweight:doorway | Doorway Biceps Stretch
biceps-stretch:seated:bodyweight:none | Seated Reverse-Grip Table Stretch
biceps-stretch:wall:bodyweight:wall | Wall Biceps Stretch
bird-dog:dynamic:bodyweight:none | Bird Dog (Dynamic)
calf-stretch:bent:bodyweight:wall | Wall Calf Stretch (Bent Knee)
calf-stretch:downward-dog:bodyweight:none | Downward Dog
calf-stretch:seated:bodyweight:none | Seated Soleus Stretch
calf-stretch:step-drop:bodyweight:step | Step Drop Calf Stretch
calf-stretch:straight:bodyweight:wall | Wall Calf Stretch (Straight Leg)
cuban-rotations:standard:bodyweight:none | Cuban Rotations
finger-flexor-stretch:standard:bodyweight:none | Finger Flexor Stretch
glute-bridges-dynamic:standard:bodyweight:none | Glute Bridges (Dynamic)
glute-stretch:figure-four:bodyweight:none | Supine Figure-Four Stretch
glute-stretch:pigeon:bodyweight:none | Pigeon Pose
glute-stretch:pigeon-forward:bodyweight:none | Pigeon Pose Forward Lean
glute-stretch:seated:bodyweight:none | Seated Crossover Glute Stretch
hamstring-stretch:forward-fold:bodyweight:none | Seated Forward Fold
hamstring-stretch:seated:bodyweight:none | Seated Hamstring Stretch
hamstring-stretch:standing:bodyweight:none | Standing Forward Fold
hamstring-stretch:supine:bodyweight:none | Supine Straight-Leg Raise Stretch
hip-flexor-stretch:elevated:bodyweight:wall | Half-Kneeling Hip Flexor Stretch (Elevated)
hip-flexor-stretch:half-kneeling:bodyweight:none | Half-Kneeling Hip Flexor Stretch
hip-flexor-stretch:standing:bodyweight:none | Standing Lunge Hip Flexor Stretch
hip-flexor-stretch:tfl-thomas:bodyweight:none | Standing IT Band / TFL Stretch
hip-flexor-stretch:thomas:bodyweight:none | Thomas Stretch
hip-rotation-stretch:seated:bodyweight:none | Seated Crossover Twist
hip-rotation-stretch:supine:bodyweight:none | Supine Cross-Body Knee Pull
inchworms:standard:bodyweight:none | Inchworms
it-band-stretch:lateral-lean:bodyweight:none | Seated Figure-Four with Lateral Lean
it-band-stretch:side-bend:bodyweight:none | Standing Cross-Leg Side Bend
it-band-stretch:standing:bodyweight:none | Standing IT Band Stretch
it-band-stretch:supine:bodyweight:none | Supine IT Band Stretch
lat-stretch:childs-pose:bodyweight:none | Child's Pose with Lateral Reach
lat-stretch:dead-hang:bodyweight:pull-up-bar | Dead Hang
lat-stretch:overhead:bodyweight:wall | Overhead Lat Stretch
lat-stretch:overhead-side-reach:bodyweight:none | Overhead Side Reach
lat-stretch:side-lying:bodyweight:none | Side-Lying Overhead Reach
leg-swings:forward-back:bodyweight:none | Leg Swings (Forward/Back)
leg-swings:lateral:bodyweight:none | Leg Swings (Side-to-Side)
neck-stretch:chin-tuck:bodyweight:none | Chin Tuck with Flexion
neck-stretch:ear-to-shoulder:bodyweight:none | Ear-to-Shoulder Stretch
neck-stretch:lateral:bodyweight:none | Lateral Neck Flexion Stretch
neck-stretch:levator:bodyweight:none | Levator Scapulae Stretch
neck-stretch:trap-rotation:bodyweight:none | Upper Trap Stretch with Rotation
pec-stretch:anterior:bodyweight:doorway | Doorway Pec and Anterior Deltoid Stretch
pec-stretch:clasped:bodyweight:none | Clasped Hands Behind Back
pec-stretch:high:bodyweight:doorway | Doorway Pec Stretch (135°)
pec-stretch:low:bodyweight:doorway | Doorway Pec Stretch (90°)
pec-stretch:supine:bodyweight:none | Supine Floor Pec Stretch
quad-stretch:couch:bodyweight:wall | Couch Stretch
quad-stretch:half-kneeling:bodyweight:none | Half-Kneeling Quad Stretch
quad-stretch:standing:bodyweight:none | Standing Quad Stretch
scapular-wall-slides:standard:bodyweight:none | Scapular Wall Slides
shoulder-circles:standard:bodyweight:none | Shoulder Circles
shoulder-stretch:cross-body-adduction:bodyweight:none | Cross-Body Adduction Stretch
shoulder-stretch:cross-body:bodyweight:none | Cross-Body Shoulder Stretch
shoulder-stretch:doorway-low-arm:bodyweight:doorway | Doorway Low-Arm Pec Stretch
shoulder-stretch:doorway-protraction:bodyweight:doorway | Doorway Reach + Protraction Block
shoulder-stretch:sleeper:bodyweight:none | Sleeper Stretch
shoulder-stretch:sleeper-teres-minor:bodyweight:none | Sleeper Stretch — Teres Minor Emphasis
spinal-extension-stretch:cobra:bodyweight:none | Cobra Stretch
spinal-extension-stretch:standing:bodyweight:none | Standing Back Extension
spinal-flexion-stretch:childs-pose:bodyweight:none | Child's Pose
spinal-flexion-stretch:knees-to-chest:bodyweight:none | Knees-to-Chest Stretch
spinal-flow:cat-cow:bodyweight:none | Cat-Cow (Thoracic Flexion/Extension)
thoracic-stretch:cat:bodyweight:none | Seated Cat Stretch
thoracic-stretch:hug:bodyweight:none | Cross-Body Hug Stretch
thoracic-stretch:side-bend:bodyweight:none | Standing Side Bend
thoracic-stretch:side-lying:bodyweight:none | Side-Lying Trunk Rotation
thoracic-stretch:thread:bodyweight:none | Thread the Needle
thoracic-stretch:twist:bodyweight:none | Seated Spinal Twist
toe-heel-walks:standard:bodyweight:none | Walking Toe Raises + Heel Walks
torso-twists:standing-reach:bodyweight:none | Standing Torso Twists with Reach
triceps-stretch:overhead:bodyweight:none | Overhead Triceps Stretch
triceps-stretch:wall-assisted:bodyweight:wall | Wall-Assisted Overhead Triceps Stretch
walking-quad-stretch:standard:bodyweight:none | Walking Quad Stretch (Dynamic)
worlds-greatest-stretch:standard:bodyweight:none | World's Greatest Stretch (Modified)
wrist-extensor-stretch:standard:bodyweight:none | Wrist Extensor Stretch
wrist-flexor-stretch:standard:bodyweight:none | Wrist Flexor Stretch