+143 -64

Cargo.lock

reviewed

··· 3 3 version = 4 4 4 5 5 [[package]] 6 6 - name = "addr2line" 7 7 - version = "0.24.2" 6 6 + name = "aho-corasick" 7 7 + version = "1.1.4" 8 8 source = "registry+https://github.com/rust-lang/crates.io-index" 9 9 - checksum = "dfbe277e56a376000877090da837660b4427aad530e3028d44e0bffe4f89a1c1" 9 9 + checksum = "ddd31a130427c27518df266943a5308ed92d4b226cc639f5a8f1002816174301" 10 10 dependencies = [ 11 11 - "gimli", 11 11 + "memchr", 12 12 ] 13 13 14 14 [[package]] 15 15 - name = "adler2" 16 16 - version = "2.0.0" 15 15 + name = "assert-json-diff" 16 16 + version = "2.0.2" 17 17 source = "registry+https://github.com/rust-lang/crates.io-index" 18 18 - checksum = "512761e0bb2578dd7380c6baaa0f4ce03e84f95e960231d1dec8bf4d7d6e2627" 18 18 + checksum = "47e4f2b81832e72834d7518d8487a0396a28cc408186a2e8854c0f98011faf12" 19 19 + dependencies = [ 20 20 + "serde", 21 21 + "serde_json", 22 22 + ] 19 23 20 24 [[package]] 21 25 name = "atomic-waker" ··· 28 32 version = "1.4.0" 29 33 source = "registry+https://github.com/rust-lang/crates.io-index" 30 34 checksum = "ace50bade8e6234aa140d9a2f552bbee1db4d353f69b8217bc503490fc1a9f26" 31 31 - 32 32 - [[package]] 33 33 - name = "backtrace" 34 34 - version = "0.3.74" 35 35 - source = "registry+https://github.com/rust-lang/crates.io-index" 36 36 - checksum = "8d82cb332cdfaed17ae235a638438ac4d4839913cc2af585c3c6746e8f8bee1a" 37 37 - dependencies = [ 38 38 - "addr2line", 39 39 - "cfg-if", 40 40 - "libc", 41 41 - "miniz_oxide", 42 42 - "object", 43 43 - "rustc-demangle", 44 44 - "windows-targets 0.52.6", 45 45 - ] 46 35 47 36 [[package]] 48 37 name = "base64" ··· 159 148 version = "0.8.21" 160 149 source = "registry+https://github.com/rust-lang/crates.io-index" 161 150 checksum = "d0a5c400df2834b80a4c3327b3aad3a4c4cd4de0629063962b03235697506a28" 151 151 + 152 152 + [[package]] 153 153 + name = "deadpool" 154 154 + version = "0.12.3" 155 155 + source = "registry+https://github.com/rust-lang/crates.io-index" 156 156 + checksum = "0be2b1d1d6ec8d846f05e137292d0b89133caf95ef33695424c09568bdd39b1b" 157 157 + dependencies = [ 158 158 + "deadpool-runtime", 159 159 + "lazy_static", 160 160 + "num_cpus", 161 161 + "tokio", 162 162 + ] 163 163 + 164 164 + [[package]] 165 165 + name = "deadpool-runtime" 166 166 + version = "0.1.4" 167 167 + source = "registry+https://github.com/rust-lang/crates.io-index" 168 168 + checksum = "092966b41edc516079bdf31ec78a2e0588d1d0c08f78b91d8307215928642b2b" 162 169 163 170 [[package]] 164 171 name = "deranged" ··· 360 367 ] 361 368 362 369 [[package]] 363 363 - 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checksum = "cc2b571658e38e0c01b1fdca3bbbe93c00d3d71693ff2770043f8c29bc7d6f80" 450 450 + checksum = "2ab2d4f250c3d7b1c9fcdff1cece94ea4e2dfbec68614f7b87cb205f24ca9d11" 444 451 dependencies = [ 452 452 + "atomic-waker", 445 453 "bytes", 446 454 "futures-channel", 447 447 - "futures-util", 455 455 + "futures-core", 448 456 "h2", 449 457 "http", 450 458 "http-body", ··· 452 460 "httpdate", 453 461 "itoa", 454 462 "pin-project-lite", 463 463 + "pin-utils", 455 464 "smallvec", 456 465 "tokio", 457 466 "want", ··· 503 512 "http-body", 504 513 "hyper", 505 514 "pin-project-lite", 506 506 - "socket2", 515 515 + "socket2 0.5.8", 507 516 "tokio", 508 517 "tower-service", 509 518 "tracing", ··· 681 690 ] 682 691 683 692 [[package]] 693 693 + name = "lazy_static" 694 694 + version = "1.5.0" 695 695 + source = "registry+https://github.com/rust-lang/crates.io-index" 696 696 + checksum = "bbd2bcb4c963f2ddae06a2efc7e9f3591312473c50c6685e1f298068316e66fe" 697 697 + 698 698 + [[package]] 684 699 name = "libc" 685 685 - version = "0.2.171" 700 700 + version = "0.2.183" 686 701 source = "registry+https://github.com/rust-lang/crates.io-index" 687 687 - checksum = "c19937216e9d3aa9956d9bb8dfc0b0c8beb6058fc4f7a4dc4d850edf86a237d6" 702 702 + checksum = "b5b646652bf6661599e1da8901b3b9522896f01e736bad5f723fe7a3a27f899d" 688 703 689 704 [[package]] 690 705 name = "linux-raw-sys" ··· 733 748 checksum = "6877bb514081ee2a7ff5ef9de3281f14a4dd4bceac4c09388074a6b5df8a139a" 734 749 735 750 [[package]] 736 736 - name = "miniz_oxide" 737 737 - version = "0.8.5" 738 738 - source = "registry+https://github.com/rust-lang/crates.io-index" 739 739 - checksum = "8e3e04debbb59698c15bacbb6d93584a8c0ca9cc3213cb423d31f760d8843ce5" 740 740 - dependencies = [ 741 741 - "adler2", 742 742 - ] 743 743 - 744 744 - [[package]] 745 751 name = "mio" 746 752 version = "1.0.3" 747 753 source = "registry+https://github.com/rust-lang/crates.io-index" ··· 776 782 checksum = "51d515d32fb182ee37cda2ccdcb92950d6a3c2893aa280e540671c2cd0f3b1d9" 777 783 778 784 [[package]] 779 779 - name = "object" 780 780 - version = "0.36.7" 785 785 + name = "num_cpus" 786 786 + version = "1.17.0" 781 787 source = "registry+https://github.com/rust-lang/crates.io-index" 782 782 - checksum = "62948e14d923ea95ea2c7c86c71013138b66525b86bdc08d2dcc262bdb497b87" 788 788 + checksum = "91df4bbde75afed763b708b7eee1e8e7651e02d97f6d5dd763e89367e957b23b" 783 789 dependencies = [ 784 784 - "memchr", 790 790 + "hermit-abi", 791 791 + "libc", 785 792 ] 786 793 787 794 [[package]] ··· 939 946 ] 940 947 941 948 [[package]] 949 949 + name = "regex" 950 950 + version = "1.12.3" 951 951 + source = "registry+https://github.com/rust-lang/crates.io-index" 952 952 + checksum = "e10754a14b9137dd7b1e3e5b0493cc9171fdd105e0ab477f51b72e7f3ac0e276" 953 953 + dependencies = [ 954 954 + "aho-corasick", 955 955 + "memchr", 956 956 + "regex-automata", 957 957 + "regex-syntax", 958 958 + ] 959 959 + 960 960 + [[package]] 961 961 + name = "regex-automata" 962 962 + version = "0.4.14" 963 963 + source = "registry+https://github.com/rust-lang/crates.io-index" 964 964 + checksum = "6e1dd4122fc1595e8162618945476892eefca7b88c52820e74af6262213cae8f" 965 965 + dependencies = [ 966 966 + "aho-corasick", 967 967 + "memchr", 968 968 + "regex-syntax", 969 969 + ] 970 970 + 971 971 + [[package]] 972 972 + name = "regex-syntax" 973 973 + version = "0.8.10" 974 974 + source = "registry+https://github.com/rust-lang/crates.io-index" 975 975 + checksum = "dc897dd8d9e8bd1ed8cdad82b5966c3e0ecae09fb1907d58efaa013543185d0a" 976 976 + 977 977 + [[package]] 942 978 name = "replace_with" 943 979 version = "0.1.7" 944 980 source = "registry+https://github.com/rust-lang/crates.io-index" ··· 1003 1039 ] 1004 1040 1005 1041 [[package]] 1006 1006 - name = "rustc-demangle" 1007 1007 - version = "0.1.24" 1008 1008 - source = "registry+https://github.com/rust-lang/crates.io-index" 1009 1009 - checksum = "719b953e2095829ee67db738b3bfa9fa368c94900df327b3f07fe6e794d2fe1f" 1010 1010 - 1011 1011 - [[package]] 1012 1042 name = "rustix" 1013 1043 version = "1.0.2" 1014 1044 source = "registry+https://github.com/rust-lang/crates.io-index" ··· 1217 1247 ] 1218 1248 1219 1249 [[package]] 1250 1250 + name = "socket2" 1251 1251 + version = "0.6.3" 1252 1252 + source = "registry+https://github.com/rust-lang/crates.io-index" 1253 1253 + checksum = "3a766e1110788c36f4fa1c2b71b387a7815aa65f88ce0229841826633d93723e" 1254 1254 + dependencies = [ 1255 1255 + "libc", 1256 1256 + "windows-sys 0.61.2", 1257 1257 + ] 1258 1258 + 1259 1259 + [[package]] 1220 1260 name = "stable_deref_trait" 1221 1261 version = "1.2.0" 1222 1262 source = "registry+https://github.com/rust-lang/crates.io-index" ··· 1230 1270 1231 1271 [[package]] 1232 1272 name = "strong-api-fetch" 1233 1233 - version = "0.2.0" 1273 1273 + version = "0.2.1" 1234 1274 dependencies = [ 1235 1275 "clickhouse", 1236 1276 "dotenvy", ··· 1245 1285 1246 1286 [[package]] 1247 1287 name = "strong-api-lib" 1248 1248 - version = "0.3.0" 1288 1288 + version = "0.3.1" 1249 1289 dependencies = [ 1250 1290 "reqwest", 1251 1291 "serde", 1252 1292 "serde_json", 1293 1293 + "tokio", 1294 1294 + "wiremock", 1253 1295 ] 1254 1296 1255 1297 [[package]] ··· 1386 1428 1387 1429 [[package]] 1388 1430 name = "tokio" 1389 1389 - version = "1.44.2" 1431 1431 + version = "1.50.0" 1390 1432 source = "registry+https://github.com/rust-lang/crates.io-index" 1391 1391 - checksum = "e6b88822cbe49de4185e3a4cbf8321dd487cf5fe0c5c65695fef6346371e9c48" 1433 1433 + checksum = "27ad5e34374e03cfffefc301becb44e9dc3c17584f414349ebe29ed26661822d" 1392 1434 dependencies = [ 1393 1393 - "backtrace", 1394 1435 "bytes", 1395 1436 "libc", 1396 1437 "mio", 1397 1438 "parking_lot", 1398 1439 "pin-project-lite", 1399 1440 "signal-hook-registry", 1400 1400 - "socket2", 1441 1441 + "socket2 0.6.3", 1401 1442 "tokio-macros", 1402 1402 - "windows-sys 0.52.0", 1443 1443 + "windows-sys 0.61.2", 1403 1444 ] 1404 1445 1405 1446 [[package]] 1406 1447 name = "tokio-macros" 1407 1407 - version = "2.5.0" 1448 1448 + version = "2.6.1" 1408 1449 source = "registry+https://github.com/rust-lang/crates.io-index" 1409 1409 - checksum = "6e06d43f1345a3bcd39f6a56dbb7dcab2ba47e68e8ac134855e7e2bdbaf8cab8" 1450 1450 + checksum = "5c55a2eff8b69ce66c84f85e1da1c233edc36ceb85a2058d11b0d6a3c7e7569c" 1410 1451 dependencies = [ 1411 1452 "proc-macro2", 1412 1453 "quote", ··· 1682 1723 checksum = "6dccfd733ce2b1753b03b6d3c65edf020262ea35e20ccdf3e288043e6dd620e3" 1683 1724 1684 1725 [[package]] 1726 1726 + name = "windows-link" 1727 1727 + version = "0.2.1" 1728 1728 + source = "registry+https://github.com/rust-lang/crates.io-index" 1729 1729 + checksum = "f0805222e57f7521d6a62e36fa9163bc891acd422f971defe97d64e70d0a4fe5" 1730 1730 + 1731 1731 + [[package]] 1685 1732 name = "windows-registry" 1686 1733 version = "0.4.0" 1687 1734 source = "registry+https://github.com/rust-lang/crates.io-index" ··· 1698 1745 source = "registry+https://github.com/rust-lang/crates.io-index" 1699 1746 checksum = "06374efe858fab7e4f881500e6e86ec8bc28f9462c47e5a9941a0142ad86b189" 1700 1747 dependencies = [ 1701 1701 - "windows-link", 1748 1748 + "windows-link 0.1.0", 1702 1749 ] 1703 1750 1704 1751 [[package]] ··· 1707 1754 source = "registry+https://github.com/rust-lang/crates.io-index" 1708 1755 checksum = "87fa48cc5d406560701792be122a10132491cff9d0aeb23583cc2dcafc847319" 1709 1756 dependencies = [ 1710 1710 - "windows-link", 1757 1757 + "windows-link 0.1.0", 1711 1758 ] 1712 1759 1713 1760 [[package]] ··· 1726 1773 checksum = "1e38bc4d79ed67fd075bcc251a1c39b32a1776bbe92e5bef1f0bf1f8c531853b" 1727 1774 dependencies = [ 1728 1775 "windows-targets 0.52.6", 1776 1776 + ] 1777 1777 + 1778 1778 + [[package]] 1779 1779 + name = "windows-sys" 1780 1780 + version = "0.61.2" 1781 1781 + source = "registry+https://github.com/rust-lang/crates.io-index" 1782 1782 + checksum = "ae137229bcbd6cdf0f7b80a31df61766145077ddf49416a728b02cb3921ff3fc" 1783 1783 + dependencies = [ 1784 1784 + "windows-link 0.2.1", 1729 1785 ] 1730 1786 1731 1787 [[package]] ··· 1855 1911 version = "0.53.0" 1856 1912 source = "registry+https://github.com/rust-lang/crates.io-index" 1857 1913 checksum = "271414315aff87387382ec3d271b52d7ae78726f5d44ac98b4f4030c91880486" 1914 1914 + 1915 1915 + [[package]] 1916 1916 + name = "wiremock" 1917 1917 + version = "0.6.5" 1918 1918 + source = "registry+https://github.com/rust-lang/crates.io-index" 1919 1919 + checksum = "08db1edfb05d9b3c1542e521aea074442088292f00b5f28e435c714a98f85031" 1920 1920 + dependencies = [ 1921 1921 + "assert-json-diff", 1922 1922 + "base64", 1923 1923 + "deadpool", 1924 1924 + "futures", 1925 1925 + "http", 1926 1926 + "http-body-util", 1927 1927 + "hyper", 1928 1928 + "hyper-util", 1929 1929 + "log", 1930 1930 + "once_cell", 1931 1931 + "regex", 1932 1932 + "serde", 1933 1933 + "serde_json", 1934 1934 + "tokio", 1935 1935 + "url", 1936 1936 + ] 1858 1937 1859 1938 [[package]] 1860 1939 name = "wit-bindgen-rt"

+136

fetch_test_fixtures.sh

reviewed

··· 1 1 + #!/usr/bin/env bash 2 2 + # --------------------------------------------------------------------------- 3 3 + # fetch_test_fixtures.sh 4 4 + # 5 5 + # Fetches real API responses from the Strong backend and saves them as 6 6 + # fixture files in strong-api-lib/tests/fixtures/. 7 7 + # 8 8 + # Usage: 9 9 + # STRONG_USER=you@example.com STRONG_PASS=yourpassword ./fetch_test_fixtures.sh 10 10 + # 11 11 + # Optionally set BASE_URL if you are pointing at a different backend: 12 12 + # BASE_URL=https://api.strong.app ./fetch_test_fixtures.sh 13 13 + # --------------------------------------------------------------------------- 14 14 + 15 15 + set -uo pipefail 16 16 + 17 17 + # Load .env from the project root if it exists (so STRONG_USER, STRONG_PASS, 18 18 + # and STRONG_BACKEND don't have to be passed manually every time). 19 19 + SCRIPT_DIR="$(cd "$(dirname "$0")" && pwd)" 20 20 + if [[ -f "${SCRIPT_DIR}/.env" ]]; then 21 21 + echo "==> Loading ${SCRIPT_DIR}/.env" 22 22 + set -a 23 23 + # shellcheck source=/dev/null 24 24 + source "${SCRIPT_DIR}/.env" 25 25 + set +a 26 26 + fi 27 27 + 28 28 + BASE_URL="${BASE_URL:-${STRONG_BACKEND:-https://back.strong.app}}" 29 29 + FIXTURES_DIR="$(dirname "$0")/strong-api-lib/tests/fixtures" 30 30 + 31 31 + : "${STRONG_USER:?Set STRONG_USER to your Strong username or e-mail}" 32 32 + : "${STRONG_PASS:?Set STRONG_PASS to your Strong password}" 33 33 + 34 34 + echo "==> Logging in..." 35 35 + LOGIN_JSON=$(curl -s --max-time 15 --connect-timeout 10 -X POST "${BASE_URL}/auth/login" \ 36 36 + -H "User-Agent: Strong Android" \ 37 37 + -H "Content-Type: application/json" \ 38 38 + -H "Accept: application/json" \ 39 39 + -H "x-client-build: 600013" \ 40 40 + -H "x-client-platform: android" \ 41 41 + -d "{\"usernameOrEmail\": \"${STRONG_USER}\", \"password\": \"${STRONG_PASS}\"}" \ 42 42 + || { echo "ERROR: curl request failed (timeout or network issue? Check BASE_URL=${BASE_URL})"; exit 1; }) 43 43 + 44 44 + echo " Raw login response: $LOGIN_JSON" 45 45 + 46 46 + ACCESS_TOKEN=$(echo "$LOGIN_JSON" | python3 -c " 47 47 + import sys, json 48 48 + try: 49 49 + data = json.load(sys.stdin) 50 50 + except json.JSONDecodeError as e: 51 51 + print(f'ERROR: response is not valid JSON: {e}', file=sys.stderr) 52 52 + sys.exit(1) 53 53 + token = data.get('accessToken') 54 54 + if not token: 55 55 + print(f'ERROR: no accessToken in response. Keys present: {list(data.keys())}', file=sys.stderr) 56 56 + sys.exit(1) 57 57 + print(token) 58 58 + ") || exit 1 59 59 + 60 60 + USER_ID=$(echo "$LOGIN_JSON" | python3 -c " 61 61 + import sys, json 62 62 + data = json.load(sys.stdin) 63 63 + uid = data.get('userId') 64 64 + if not uid: 65 65 + print(f'ERROR: no userId in response. Keys present: {list(data.keys())}', file=sys.stderr) 66 66 + sys.exit(1) 67 67 + print(uid) 68 68 + ") || exit 1 69 69 + 70 70 + echo "$LOGIN_JSON" | python3 -m json.tool > "${FIXTURES_DIR}/login_response.json" 71 71 + echo " Saved login_response.json" 72 72 + 73 73 + echo " Logged in as user ${USER_ID}" 74 74 + 75 75 + # --------------------------------------------------------------------------- 76 76 + # GET /api/measurements (page 1) 77 77 + # --------------------------------------------------------------------------- 78 78 + echo "==> Fetching measurements (page 1)..." 79 79 + curl -s "${BASE_URL}/api/measurements?page=1" \ 80 80 + -H "User-Agent: Strong Android" \ 81 81 + -H "Accept: application/json" \ 82 82 + -H "x-client-build: 600013" \ 83 83 + -H "x-client-platform: android" \ 84 84 + | python3 -m json.tool > "${FIXTURES_DIR}/measurements_response.json" 85 85 + echo " Saved measurements_response.json" 86 86 + 87 87 + # --------------------------------------------------------------------------- 88 88 + # GET /api/users/{userId} with logs + measurements embedded 89 89 + # Uses a small limit so the fixture stays manageable. 90 90 + # --------------------------------------------------------------------------- 91 91 + echo "==> Fetching user (with logs embedded)..." 92 92 + curl -s "${BASE_URL}/api/users/${USER_ID}?limit=5&continuation=&include=log&include=measurement" \ 93 93 + -H "User-Agent: Strong Android" \ 94 94 + -H "Accept: application/json" \ 95 95 + -H "Authorization: Bearer ${ACCESS_TOKEN}" \ 96 96 + -H "x-client-build: 600013" \ 97 97 + -H "x-client-platform: android" \ 98 98 + | python3 -m json.tool > "${FIXTURES_DIR}/user_response.json" 99 99 + echo " Saved user_response.json" 100 100 + 101 101 + # --------------------------------------------------------------------------- 102 102 + # GET /api/users/{userId} (all include types, for a wider integration test) 103 103 + # --------------------------------------------------------------------------- 104 104 + echo "==> Fetching user (all includes)..." 105 105 + curl -s "${BASE_URL}/api/users/${USER_ID}?limit=5&continuation=&include=log&include=measurement&include=tag&include=template&include=folder&include=widget&include=measuredValue" \ 106 106 + -H "User-Agent: Strong Android" \ 107 107 + -H "Accept: application/json" \ 108 108 + -H "Authorization: Bearer ${ACCESS_TOKEN}" \ 109 109 + -H "x-client-build: 600013" \ 110 110 + -H "x-client-platform: android" \ 111 111 + | python3 -m json.tool > "${FIXTURES_DIR}/user_response_all_includes.json" 112 112 + echo " Saved user_response_all_includes.json" 113 113 + 114 114 + # --------------------------------------------------------------------------- 115 115 + # Simulate a failed login to capture ApiErrorResponse shape 116 116 + # --------------------------------------------------------------------------- 117 117 + echo "==> Fetching error response (bad credentials)..." 118 118 + curl -s -X POST "${BASE_URL}/auth/login" \ 119 119 + -H "User-Agent: Strong Android" \ 120 120 + -H "Content-Type: application/json" \ 121 121 + -H "Accept: application/json" \ 122 122 + -H "x-client-build: 600013" \ 123 123 + -H "x-client-platform: android" \ 124 124 + -d '{"usernameOrEmail": "invalid@example.com", "password": "wrongpassword"}' \ 125 125 + | python3 -m json.tool > "${FIXTURES_DIR}/error_response.json" 126 126 + echo " Saved error_response.json" 127 127 + 128 128 + echo "" 129 129 + echo "All fixtures saved to ${FIXTURES_DIR}" 130 130 + echo "Replace the synthetic fixture files with these real responses to make" 131 131 + echo "the integration tests run against actual API data." 132 132 + 133 133 + 134 134 + 135 135 + 136 136 +

+1 -1

strong-api-fetch/Cargo.toml

reviewed

··· 1 1 [package] 2 2 name = "strong-api-fetch" 3 3 - version = "0.2.0" 3 3 + version = "0.2.1" 4 4 edition = "2024" 5 5 6 6 [dependencies]

+8 -6

strong-api-fetch/src/clickhouse_saver.rs

reviewed

··· 65 65 let mut insert = self.client.insert(&self.table_name)?; 66 66 67 67 for exercise in &workout.exercises { 68 68 - let exercise_nr = workout.exercises.iter().position(|x| x.id == exercise.id).unwrap() as u32; 68 68 + let exercise_nr = workout 69 69 + .exercises 70 70 + .iter() 71 71 + .position(|x| x.id == exercise.id) 72 72 + .unwrap() as u32; 69 73 for set in &exercise.sets { 70 74 let start_dt = OffsetDateTime::parse( 71 75 &workout.start_date.clone().unwrap_or_default(), 72 76 &Rfc3339, 73 77 )?; 74 78 75 75 - let end_dt = OffsetDateTime::parse( 76 76 - &workout.end_date.clone().unwrap_or_default(), 77 77 - &Rfc3339, 78 78 - )?; 79 79 + let end_dt = 80 80 + OffsetDateTime::parse(&workout.end_date.clone().unwrap_or_default(), &Rfc3339)?; 79 81 80 82 let set_nr = exercise.sets.iter().position(|x| x.id == set.id).unwrap() as u32; 81 83 ··· 109 111 println!("Workout {} imported successfully", workout.id); 110 112 Ok(()) 111 113 } 112 112 - } 114 114 + }

+11 -17

strong-api-fetch/src/main.rs

reviewed

··· 21 21 22 22 // Load configuration from environment variables. 23 23 let config = load_config()?; 24 24 - let url = Url::parse(&config.strong_backend) 25 25 - .expect("STRONG_BACKEND is not a valid URL"); 24 24 + let url = Url::parse(&config.strong_backend).expect("STRONG_BACKEND is not a valid URL"); 26 25 27 26 // Initialize the API and ClickHouse saver. 28 27 let mut strong_api = StrongApi::new(url); 29 28 let clickhouse_saver = create_clickhouse_saver(&config); 30 29 31 30 // Log in to the API. 32 32 - strong_api.login(config.username.as_str(), config.password.as_str()).await?; 31 31 + strong_api 32 32 + .login(config.username.as_str(), config.password.as_str()) 33 33 + .await?; 33 34 34 35 // Get the measurements (either from file or API). 35 36 let measurements_response = get_measurements_response(&mut strong_api).await?; ··· 72 73 /// Load configuration values from environment variables. 73 74 fn load_config() -> Result<Config, Box<dyn std::error::Error>> { 74 75 Ok(Config { 75 75 - username: env::var("STRONG_USER") 76 76 - .expect("STRONG_USER must be set"), 77 77 - password: env::var("STRONG_PASS") 78 78 - .expect("STRONG_PASS must be set"), 79 79 - strong_backend: env::var("STRONG_BACKEND") 80 80 - .expect("STRONG_BACKEND must be set"), 81 81 - clickhouse_url: env::var("CLICKHOUSE_URL") 82 82 - .expect("CLICKHOUSE_URL must be set"), 83 83 - clickhouse_user: env::var("CLICKHOUSE_USER") 84 84 - .expect("CLICKHOUSE_USER must be set"), 85 85 - clickhouse_pass: env::var("CLICKHOUSE_PASS") 86 86 - .expect("CLICKHOUSE_PASS must be set"), 76 76 + username: env::var("STRONG_USER").expect("STRONG_USER must be set"), 77 77 + password: env::var("STRONG_PASS").expect("STRONG_PASS must be set"), 78 78 + strong_backend: env::var("STRONG_BACKEND").expect("STRONG_BACKEND must be set"), 79 79 + clickhouse_url: env::var("CLICKHOUSE_URL").expect("CLICKHOUSE_URL must be set"), 80 80 + clickhouse_user: env::var("CLICKHOUSE_USER").expect("CLICKHOUSE_USER must be set"), 81 81 + clickhouse_pass: env::var("CLICKHOUSE_PASS").expect("CLICKHOUSE_PASS must be set"), 87 82 clickhouse_database: env::var("CLICKHOUSE_DATABASE") 88 83 .expect("CLICKHOUSE_DATABASE must be set"), 89 89 - clickhouse_table: env::var("CLICKHOUSE_TABLE") 90 90 - .expect("CLICKHOUSE_TABLE must be set"), 84 84 + clickhouse_table: env::var("CLICKHOUSE_TABLE").expect("CLICKHOUSE_TABLE must be set"), 91 85 }) 92 86 } 93 87

+5 -1

strong-api-lib/Cargo.toml

reviewed

··· 1 1 [package] 2 2 name = "strong-api-lib" 3 3 - version = "0.3.0" 3 3 + version = "0.3.1" 4 4 edition = "2024" 5 5 6 6 [dependencies] 7 7 reqwest = { version = "0.12.12", features = ["json"] } 8 8 serde_json = "1.0.139" 9 9 serde = { version = "1.0.218", features = ["derive"] } 10 10 + 11 11 + [dev-dependencies] 12 12 + wiremock = "0.6" 13 13 + tokio = { version = "1", features = ["macros", "rt-multi-thread"] } 10 14 11 15 [features] 12 16 full = []

+6 -43

strong-api-lib/src/data_transformer.rs

reviewed

··· 169 169 .and_then(|cell| cell.value.as_ref()) 170 170 .and_then(|s| s.parse::<f32>().ok()); 171 171 172 172 - Some( 173 173 - Set { 174 174 - id: cell_set.id.clone(), 175 175 - weight, 176 176 - reps, 177 177 - rpe, 178 178 - } 179 179 - ) 172 172 + Some(Set { 173 173 + id: cell_set.id.clone(), 174 174 + weight, 175 175 + reps, 176 176 + rpe, 177 177 + }) 180 178 } 181 179 182 180 fn get_measurement_id_from_link(links: &CellSetGroupLinks) -> String { ··· 189 187 parts[parts.len() - 1].to_string() 190 188 } 191 189 } 192 192 - 193 193 - #[cfg(test)] 194 194 - mod test { 195 195 - use crate::models::common::Link; 196 196 - use crate::models::workout::CellSetGroupLinks; 197 197 - use super::*; 198 198 - 199 199 - #[test] 200 200 - fn test_can_get_measurement_id_from_link() { 201 201 - let links = CellSetGroupLinks { 202 202 - measurement: Some( 203 203 - Link { 204 204 - href: "/api/users/0f9fc87d-0e60-46c6-b98d-9b1b69423218/measurements/a3f1d57d-da0e-466d-a691-c03695d39418".to_string() 205 205 - } 206 206 - ), 207 207 - }; 208 208 - 209 209 - assert_eq!( 210 210 - "a3f1d57d-da0e-466d-a691-c03695d39418".to_string(), 211 211 - DataTransformer::get_measurement_id_from_link(&links) 212 212 - ); 213 213 - } 214 214 - 215 215 - #[test] 216 216 - fn test_can_get_measurement_id_from_link_on_empty() { 217 217 - let links = CellSetGroupLinks { 218 218 - measurement: None, 219 219 - }; 220 220 - 221 221 - assert_eq!( 222 222 - "".to_string(), 223 223 - DataTransformer::get_measurement_id_from_link(&links) 224 224 - ); 225 225 - } 226 226 - }

+36 -13

strong-api-lib/src/strong_api.rs

reviewed

··· 90 90 username: &str, 91 91 password: &str, 92 92 ) -> Result<(), Box<dyn std::error::Error>> { 93 93 - let url = self.url.join("auth/login")?; 93 93 + let url = self 94 94 + .url 95 95 + .join("auth/login") 96 96 + .expect("joining auth/login has failed, check the base URL"); 94 97 let body = json!({ 95 98 "usernameOrEmail": username, 96 99 "password": password ··· 103 106 .json(&body) 104 107 .send() 105 108 .await?; 106 106 - let response_text = response.text().await?; 109 109 + let response_text = response.text().await.expect("failed to read response body"); 107 110 108 111 let parsed: LoginResponse = serde_json::from_str(&response_text)?; 109 112 ··· 116 119 117 120 /// Refreshes the access token using tokens obtained during login. 118 121 pub async fn refresh(&mut self) -> Result<(), Box<dyn std::error::Error>> { 119 119 - let url = self.url.join("auth/login/refresh")?; 122 122 + let url = self 123 123 + .url 124 124 + .join("auth/login/refresh") 125 125 + .expect("joining auth/login/refresh has failed, check the base URL"); 120 126 let body = json!({ 121 127 "accessToken": self.access_token, 122 128 "refreshToken": self.refresh_token ··· 133 139 .send() 134 140 .await?; 135 141 136 136 - let response_text = response.text().await?; 142 142 + let response_text = response.text().await.expect("failed to read response body"); 137 143 let parsed: LoginResponse = serde_json::from_str(&response_text)?; 138 144 139 145 self.access_token = parsed.access_token; ··· 149 155 access_token: String, 150 156 refresh_token: String, 151 157 ) -> Result<(), Box<dyn std::error::Error>> { 152 152 - let url = self.url.join("auth/login/refresh")?; 158 158 + let url = self 159 159 + .url 160 160 + .join("auth/login/refresh") 161 161 + .expect("joining auth/login/refresh has failed, check the base URL"); 153 162 let body = json!({ 154 163 "accessToken": access_token.clone(), 155 164 "refreshToken": refresh_token, ··· 163 172 .json(&body) 164 173 .send() 165 174 .await?; 166 166 - let response_text = response.text().await?; 175 175 + let response_text = response.text().await.expect("failed to read response body"); 167 176 let parsed: LoginResponse = serde_json::from_str(&response_text)?; 168 177 169 178 self.access_token = parsed.access_token; ··· 186 195 .user_id 187 196 .as_ref() 188 197 .ok_or("Missing user id. Use `login` before calling `get_user`")?; 189 189 - let mut url = self.url.join(&format!("api/users/{user_id}"))?; 198 198 + let mut url = self 199 199 + .url 200 200 + .join(&format!("api/users/{user_id}")) 201 201 + .expect("joining api/users/{user_id} has failed, check the base URL"); 190 202 191 203 { 192 204 // Use query_pairs_mut to build the query string. ··· 208 220 209 221 // Capture the status before consuming the response. 210 222 let status = response.status(); 211 211 - let response_text = response.text().await?; 223 223 + let response_text = response.text().await.expect("failed to read response body"); 212 224 213 225 if !status.is_success() { 214 226 let api_error: ApiErrorResponse = serde_json::from_str(&response_text)?; ··· 227 239 &self, 228 240 page: i8, 229 241 ) -> Result<MeasurementsResponse, Box<dyn std::error::Error>> { 230 230 - let mut url = self.url.join("api/measurements")?; 242 242 + let mut url = self 243 243 + .url 244 244 + .join("api/measurements") 245 245 + .expect("joining api/measurements has failed, check the base URL"); 231 246 232 247 { 233 248 let mut query_pairs = url.query_pairs_mut(); 234 249 query_pairs.append_pair("page", &page.to_string()); 235 250 } 236 251 237 237 - let response = self.client.get(url).headers(Self::default_headers()).send().await?; 238 238 - let response_text = response.text().await?; 252 252 + let response = self 253 253 + .client 254 254 + .get(url) 255 255 + .headers(Self::default_headers()) 256 256 + .send() 257 257 + .await?; 258 258 + let response_text = response.text().await.expect("failed to read response body"); 239 259 240 260 let response: MeasurementsResponse = serde_json::from_str(&response_text)?; 241 261 ··· 244 264 245 265 pub async fn get_logs_raw(&self) -> Result<String, Box<dyn std::error::Error>> { 246 266 let user_id = self.user_id.as_ref().ok_or("Missing user id")?; 247 247 - let url = self.url.join(&format!("api/logs/{user_id}"))?; 267 267 + let url = self 268 268 + .url 269 269 + .join(&format!("api/logs/{user_id}")) 270 270 + .expect("joining api/logs/{user_id} has failed, check the base URL"); 248 271 let response = self 249 272 .client 250 273 .get(url) ··· 252 275 .headers(self.headers.clone()) 253 276 .send() 254 277 .await?; 255 255 - let response_text = response.text().await?; 278 278 + let response_text = response.text().await.expect("failed to read response body"); 256 279 257 280 Ok(response_text) 258 281 }

+3

strong-api-lib/tests/auth_tests.rs

reviewed

··· 1 1 + // LoginResponse is a plain #[derive(Deserialize)] struct with no logic. 2 2 + // Its deserialization is covered by test_login_sets_tokens in strong_api_tests.rs. 3 3 + // This file is intentionally empty.

+359

strong-api-lib/tests/data_transformer_tests.rs

reviewed

··· 1 1 + use strong_api_lib::data_transformer::DataTransformer; 2 2 + use strong_api_lib::models::measurement::MeasurementsResponse; 3 3 + use strong_api_lib::models::workout::UserResponse; 4 4 + 5 5 + fn load_fixture(name: &str) -> String { 6 6 + std::fs::read_to_string(format!( 7 7 + "{}/tests/fixtures/{}", 8 8 + env!("CARGO_MANIFEST_DIR"), 9 9 + name 10 10 + )) 11 11 + .unwrap_or_else(|_| panic!("fixture '{name}' not found")) 12 12 + } 13 13 + 14 14 + fn measurements_from_fixture() -> MeasurementsResponse { 15 15 + let json = load_fixture("measurements_response.json"); 16 16 + serde_json::from_str(&json).unwrap() 17 17 + } 18 18 + 19 19 + fn logs_from_fixture() -> Option<Vec<strong_api_lib::models::workout::Log>> { 20 20 + let json = load_fixture("user_response.json"); 21 21 + let user: UserResponse = serde_json::from_str(&json).unwrap(); 22 22 + user.embedded.log 23 23 + } 24 24 + 25 25 + // --------------------------------------------------------------------------- 26 26 + // Basic transformation — no measurements loaded, names fall back to empty 27 27 + // --------------------------------------------------------------------------- 28 28 + 29 29 + #[test] 30 30 + fn test_transform_without_measurements_produces_workouts() { 31 31 + let transformer = DataTransformer::new(); 32 32 + let logs = logs_from_fixture(); 33 33 + let workouts = transformer.get_measurements_from_logs(&logs).unwrap(); 34 34 + 35 35 + assert!(!workouts.is_empty(), "should produce at least one workout"); 36 36 + // Without a measurement lookup every exercise name is empty string 37 37 + for exercise in &workouts[0].exercises { 38 38 + assert_eq!(exercise.name, ""); 39 39 + } 40 40 + } 41 41 + 42 42 + // --------------------------------------------------------------------------- 43 43 + // With measurements: names are resolved and exercises are non-empty 44 44 + // --------------------------------------------------------------------------- 45 45 + 46 46 + #[test] 47 47 + fn test_transform_with_measurements_resolves_names() { 48 48 + let transformer = 49 49 + DataTransformer::new().with_measurements_response(measurements_from_fixture()); 50 50 + let logs = logs_from_fixture(); 51 51 + let workouts = transformer.get_measurements_from_logs(&logs).unwrap(); 52 52 + 53 53 + let exercises = &workouts[0].exercises; 54 54 + assert!(!exercises.is_empty(), "should have at least one exercise"); 55 55 + 56 56 + // Every exercise whose measurement was found in the lookup has a non-empty name. 57 57 + let named = exercises.iter().filter(|e| !e.name.is_empty()).count(); 58 58 + assert!( 59 59 + named > 0, 60 60 + "at least one exercise should have a resolved name" 61 61 + ); 62 62 + } 63 63 + 64 64 + // --------------------------------------------------------------------------- 65 65 + // Exercises come only from groups that have at least one valid (non-rest) set 66 66 + // --------------------------------------------------------------------------- 67 67 + 68 68 + #[test] 69 69 + fn test_only_groups_with_real_sets_become_exercises() { 70 70 + let transformer = 71 71 + DataTransformer::new().with_measurements_response(measurements_from_fixture()); 72 72 + let logs = logs_from_fixture(); 73 73 + let workouts = transformer.get_measurements_from_logs(&logs).unwrap(); 74 74 + 75 75 + // Count CSGs in the raw fixture log 76 76 + let json = load_fixture("user_response.json"); 77 77 + let user: UserResponse = serde_json::from_str(&json).unwrap(); 78 78 + let raw_csg_count = user.embedded.log.unwrap()[0].embedded.cell_set_group.len(); 79 79 + 80 80 + // Transformed exercise count can be at most the number of raw CSGs 81 81 + assert!(workouts[0].exercises.len() <= raw_csg_count); 82 82 + } 83 83 + 84 84 + // --------------------------------------------------------------------------- 85 85 + // Sets: weight and reps fields are always present on every set 86 86 + // --------------------------------------------------------------------------- 87 87 + 88 88 + #[test] 89 89 + fn test_sets_have_weight_and_reps() { 90 90 + let transformer = 91 91 + DataTransformer::new().with_measurements_response(measurements_from_fixture()); 92 92 + let logs = logs_from_fixture(); 93 93 + let workouts = transformer.get_measurements_from_logs(&logs).unwrap(); 94 94 + 95 95 + let exercises = &workouts[0].exercises; 96 96 + for exercise in exercises { 97 97 + assert!( 98 98 + !exercise.sets.is_empty(), 99 99 + "exercise {} should have sets", 100 100 + exercise.id 101 101 + ); 102 102 + for set in &exercise.sets { 103 103 + let _ = set.reps; // always present 104 104 + let _ = set.weight; // optional (None for bodyweight) 105 105 + } 106 106 + } 107 107 + } 108 108 + 109 109 + // --------------------------------------------------------------------------- 110 110 + // Workout metadata is preserved 111 111 + // --------------------------------------------------------------------------- 112 112 + 113 113 + #[test] 114 114 + fn test_workout_metadata_is_present() { 115 115 + let transformer = DataTransformer::new(); 116 116 + let logs = logs_from_fixture(); 117 117 + let workouts = transformer.get_measurements_from_logs(&logs).unwrap(); 118 118 + 119 119 + let workout = &workouts[0]; 120 120 + assert!(!workout.id.is_empty()); 121 121 + assert!(workout.timezone.is_some(), "timezone should be present"); 122 122 + assert!(workout.start_date.is_some(), "start_date should be present"); 123 123 + assert!(workout.end_date.is_some(), "end_date should be present"); 124 124 + } 125 125 + 126 126 + // --------------------------------------------------------------------------- 127 127 + // Measurement ID extraction from link (replaces former inline unit tests) 128 128 + // Tested indirectly through the public API: if the ID is extracted correctly 129 129 + // the name lookup succeeds; if the link is absent the name is empty. 130 130 + // --------------------------------------------------------------------------- 131 131 + 132 132 + fn make_log_with_measurement_link( 133 133 + measurement_href: Option<&str>, 134 134 + ) -> Vec<strong_api_lib::models::workout::Log> { 135 135 + use serde_json::json; 136 136 + use strong_api_lib::models::common::Link; 137 137 + use strong_api_lib::models::workout::{ 138 138 + Cell, CellSet, CellSetGroup, CellSetGroupEmbedded, CellSetGroupLinks, Log, LogEmbedded, 139 139 + }; 140 140 + 141 141 + vec![Log { 142 142 + id: "log-link-test".to_string(), 143 143 + embedded: LogEmbedded { 144 144 + cell_set_group: vec![CellSetGroup { 145 145 + id: "csg-link-test".to_string(), 146 146 + links: CellSetGroupLinks { 147 147 + measurement: measurement_href.map(|href| Link { 148 148 + href: href.to_string(), 149 149 + }), 150 150 + }, 151 151 + embedded: CellSetGroupEmbedded {}, 152 152 + cell_sets: vec![CellSet { 153 153 + id: "cs-link-test".to_string(), 154 154 + is_completed: Some(true), 155 155 + cells: vec![ 156 156 + Cell { 157 157 + id: "c1".to_string(), 158 158 + cell_type: "BARBELL_WEIGHT".to_string(), 159 159 + value: Some("80".to_string()), 160 160 + }, 161 161 + Cell { 162 162 + id: "c2".to_string(), 163 163 + cell_type: "REPS".to_string(), 164 164 + value: Some("5".to_string()), 165 165 + }, 166 166 + ], 167 167 + }], 168 168 + }], 169 169 + }, 170 170 + links: json!({}), 171 171 + timezone_id: None, 172 172 + created: "2024-01-01T00:00:00Z".to_string(), 173 173 + last_changed: "2024-01-01T00:00:00Z".to_string(), 174 174 + name: None, 175 175 + access: "private".to_string(), 176 176 + start_date: None, 177 177 + end_date: None, 178 178 + log_type: "WORKOUT".to_string(), 179 179 + }] 180 180 + } 181 181 + 182 182 + #[test] 183 183 + fn test_measurement_id_extracted_from_link_resolves_name() { 184 184 + // Use a known measurement ID from the fixture 185 185 + let measurements = measurements_from_fixture(); 186 186 + let known = &measurements.embedded.measurements[0]; 187 187 + let known_id = known.id.clone(); 188 188 + let expected_name = known.name.to_string(); 189 189 + 190 190 + let href = format!("/api/users/00000000-0000-0000-0000-000000000001/measurements/{known_id}"); 191 191 + let logs = make_log_with_measurement_link(Some(&href)); 192 192 + 193 193 + let transformer = DataTransformer::new().with_measurements_response(measurements); 194 194 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 195 195 + 196 196 + assert_eq!(workouts[0].exercises[0].name, expected_name); 197 197 + } 198 198 + 199 199 + #[test] 200 200 + fn test_missing_measurement_link_gives_empty_name() { 201 201 + let logs = make_log_with_measurement_link(None); 202 202 + 203 203 + let transformer = 204 204 + DataTransformer::new().with_measurements_response(measurements_from_fixture()); 205 205 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 206 206 + 207 207 + assert_eq!(workouts[0].exercises[0].name, ""); 208 208 + } 209 209 + 210 210 + // --------------------------------------------------------------------------- 211 211 + // Cell type coverage — NOTE filter, all weight variants, RPE, missing REPS 212 212 + // --------------------------------------------------------------------------- 213 213 + 214 214 + fn make_log_with_cells( 215 215 + cells: Vec<(String, Option<String>)>, 216 216 + ) -> Vec<strong_api_lib::models::workout::Log> { 217 217 + use serde_json::json; 218 218 + use strong_api_lib::models::workout::{ 219 219 + Cell, CellSet, CellSetGroup, CellSetGroupEmbedded, CellSetGroupLinks, Log, LogEmbedded, 220 220 + }; 221 221 + 222 222 + let cells: Vec<Cell> = cells 223 223 + .into_iter() 224 224 + .enumerate() 225 225 + .map(|(i, (cell_type, value))| Cell { 226 226 + id: format!("c{i}"), 227 227 + cell_type, 228 228 + value, 229 229 + }) 230 230 + .collect(); 231 231 + 232 232 + vec![Log { 233 233 + id: "log-cell-test".to_string(), 234 234 + embedded: LogEmbedded { 235 235 + cell_set_group: vec![CellSetGroup { 236 236 + id: "csg-cell-test".to_string(), 237 237 + links: CellSetGroupLinks { measurement: None }, 238 238 + embedded: CellSetGroupEmbedded {}, 239 239 + cell_sets: vec![CellSet { 240 240 + id: "cs-cell-test".to_string(), 241 241 + is_completed: Some(true), 242 242 + cells, 243 243 + }], 244 244 + }], 245 245 + }, 246 246 + links: json!({}), 247 247 + timezone_id: None, 248 248 + created: "2024-01-01T00:00:00Z".to_string(), 249 249 + last_changed: "2024-01-01T00:00:00Z".to_string(), 250 250 + name: None, 251 251 + access: "private".to_string(), 252 252 + start_date: None, 253 253 + end_date: None, 254 254 + log_type: "WORKOUT".to_string(), 255 255 + }] 256 256 + } 257 257 + 258 258 + #[test] 259 259 + fn test_note_cell_type_is_excluded() { 260 260 + let logs = make_log_with_cells(vec![ 261 261 + ("NOTE".to_string(), Some("Good session".to_string())), 262 262 + ("REPS".to_string(), Some("10".to_string())), 263 263 + ]); 264 264 + let transformer = DataTransformer::new(); 265 265 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 266 266 + assert!( 267 267 + workouts[0].exercises.is_empty(), 268 268 + "NOTE cell should cause the group to be filtered out" 269 269 + ); 270 270 + } 271 271 + 272 272 + #[test] 273 273 + fn test_dumbbell_weight_cell_type() { 274 274 + let logs = make_log_with_cells(vec![ 275 275 + ("DUMBBELL_WEIGHT".to_string(), Some("20".to_string())), 276 276 + ("REPS".to_string(), Some("12".to_string())), 277 277 + ]); 278 278 + let transformer = DataTransformer::new(); 279 279 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 280 280 + assert_eq!(workouts[0].exercises[0].sets[0].weight, Some(20.0)); 281 281 + } 282 282 + 283 283 + #[test] 284 284 + fn test_other_weight_cell_type() { 285 285 + let logs = make_log_with_cells(vec![ 286 286 + ("OTHER_WEIGHT".to_string(), Some("15.5".to_string())), 287 287 + ("REPS".to_string(), Some("8".to_string())), 288 288 + ]); 289 289 + let transformer = DataTransformer::new(); 290 290 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 291 291 + assert_eq!(workouts[0].exercises[0].sets[0].weight, Some(15.5)); 292 292 + } 293 293 + 294 294 + #[test] 295 295 + fn test_weighted_bodyweight_cell_type() { 296 296 + let logs = make_log_with_cells(vec![ 297 297 + ("WEIGHTED_BODYWEIGHT".to_string(), Some("10".to_string())), 298 298 + ("REPS".to_string(), Some("15".to_string())), 299 299 + ]); 300 300 + let transformer = DataTransformer::new(); 301 301 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 302 302 + assert_eq!(workouts[0].exercises[0].sets[0].weight, Some(10.0)); 303 303 + } 304 304 + 305 305 + #[test] 306 306 + fn test_no_weight_cell_gives_none() { 307 307 + // Only REPS, no weight cell at all 308 308 + let logs = make_log_with_cells(vec![("REPS".to_string(), Some("10".to_string()))]); 309 309 + let transformer = DataTransformer::new(); 310 310 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 311 311 + assert_eq!(workouts[0].exercises[0].sets[0].weight, None); 312 312 + } 313 313 + 314 314 + #[test] 315 315 + fn test_rpe_cell_type() { 316 316 + let logs = make_log_with_cells(vec![ 317 317 + ("BARBELL_WEIGHT".to_string(), Some("100".to_string())), 318 318 + ("REPS".to_string(), Some("5".to_string())), 319 319 + ("RPE".to_string(), Some("9".to_string())), 320 320 + ]); 321 321 + let transformer = DataTransformer::new(); 322 322 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 323 323 + assert_eq!(workouts[0].exercises[0].sets[0].rpe, Some(9.0)); 324 324 + } 325 325 + 326 326 + #[test] 327 327 + fn test_missing_reps_value_defaults_to_zero() { 328 328 + let logs = make_log_with_cells(vec![ 329 329 + ("BARBELL_WEIGHT".to_string(), Some("60".to_string())), 330 330 + ("REPS".to_string(), None), // value is None 331 331 + ]); 332 332 + let transformer = DataTransformer::new(); 333 333 + let workouts = transformer.get_measurements_from_logs(&Some(logs)).unwrap(); 334 334 + assert_eq!(workouts[0].exercises[0].sets[0].reps, 0); 335 335 + } 336 336 + 337 337 + #[test] 338 338 + fn test_empty_logs_vec_returns_empty_workouts() { 339 339 + let transformer = DataTransformer::new(); 340 340 + let workouts = transformer 341 341 + .get_measurements_from_logs(&Some(vec![])) 342 342 + .unwrap(); 343 343 + assert!(workouts.is_empty()); 344 344 + } 345 345 + 346 346 + #[test] 347 347 + fn test_logs_option_none_returns_empty_workouts() { 348 348 + let transformer = DataTransformer::new(); 349 349 + let workouts = transformer.get_measurements_from_logs(&None).unwrap(); 350 350 + assert!(workouts.is_empty()); 351 351 + } 352 352 + 353 353 + #[test] 354 354 + fn test_data_transformer_default_equals_new() { 355 355 + // Exercises the Default impl (derived via `impl Default for DataTransformer`) 356 356 + let by_default: DataTransformer = Default::default(); 357 357 + let workouts = by_default.get_measurements_from_logs(&None).unwrap(); 358 358 + assert!(workouts.is_empty()); 359 359 + }

+29

strong-api-lib/tests/error_tests.rs

reviewed

··· 1 1 + use strong_api_lib::models::error::ApiErrorResponse; 2 2 + 3 3 + #[test] 4 4 + fn test_api_error_display() { 5 5 + let err = ApiErrorResponse { 6 6 + code: "AUTH_001".to_string(), 7 7 + description: "Invalid credentials".to_string(), 8 8 + }; 9 9 + assert_eq!(err.to_string(), "AUTH_001: Invalid credentials"); 10 10 + } 11 11 + 12 12 + #[test] 13 13 + fn test_api_error_is_std_error() { 14 14 + let err = ApiErrorResponse { 15 15 + code: "ERR".to_string(), 16 16 + description: "something went wrong".to_string(), 17 17 + }; 18 18 + // Verify it satisfies std::error::Error (compile-time + source() returns None) 19 19 + let boxed: Box<dyn std::error::Error> = Box::new(err); 20 20 + assert!(boxed.source().is_none()); 21 21 + } 22 22 + 23 23 + #[test] 24 24 + fn test_api_error_deserializes() { 25 25 + let json = r#"{"code":"NOT_FOUND","description":"Resource not found"}"#; 26 26 + let err: ApiErrorResponse = serde_json::from_str(json).unwrap(); 27 27 + assert_eq!(err.code, "NOT_FOUND"); 28 28 + assert_eq!(err.description, "Resource not found"); 29 29 + }

+1

strong-api-lib/tests/fixtures/error_response.json

reviewed

··· 1 1 + "Something went wrong. Please try again later."

+6

strong-api-lib/tests/fixtures/login_response.json

reviewed

··· 1 1 + { 2 2 + "accessToken": "eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.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.P7z16q31QpBKbRkxEVDUYx1arIry-N0pCPsiErNY8W", 3 3 + "refreshToken": "ou2+Vuo5aXvyauzFn9OUaOlT3vMgWJI6NF1fxBl3SA4=", 4 4 + "expiresIn": 1200, 5 5 + "userId": "0f518518-5180-4518-b518-51b51851b518" 6 6 + }

+9515

strong-api-lib/tests/fixtures/measurements_response.json

reviewed

··· 1 1 + { 2 2 + "_links": { 3 3 + "self": { 4 4 + "href": "/api/measurements" 5 5 + }, 6 6 + "next": { 7 7 + "href": "/api/measurements?page=2" 8 8 + } 9 9 + }, 10 10 + "total": 253, 11 11 + "_embedded": { 12 12 + "measurement": [ 13 13 + { 14 14 + "_links": { 15 15 + "self": { 16 16 + "href": "/api/measurements/3b8b97d5-57eb-427c-85b1-4e9222593a97" 17 17 + }, 18 18 + "tag": [ 19 19 + { 20 20 + "href": "/api/tags/core" 21 21 + } 22 22 + ] 23 23 + }, 24 24 + "id": "3b8b97d5-57eb-427c-85b1-4e9222593a97", 25 25 + "created": "2018-05-02T08:34:36.034Z", 26 26 + "lastChanged": "2018-06-20T06:29:28.172Z", 27 27 + "name": { 28 28 + "en": "Side Bend (Band)" 29 29 + }, 30 30 + "instructions": { 31 31 + "en": "Secure band to an elevated object so that it is taunt at shoulder level and hold the handle in the left hand.||Bend the torso and contract the obliques while exhaling.||Return slowly to the starting position while inhaling.||Repeat for reps." 32 32 + }, 33 33 + "media": [ 34 34 + { 35 35 + "url": "https://files.strong.app/users/global/IMG1vZhW35Igd.jpg", 36 36 + "type": "IMAGE", 37 37 + "contentType": "image/jpeg" 38 38 + }, 39 39 + { 40 40 + "url": "https://files.strong.app/users/global/THU1vZhW35Igd%403x.png", 41 41 + "type": "THUMBNAIL", 42 42 + "contentType": "image/png" 43 43 + } 44 44 + ], 45 45 + "cellTypeConfigs": [ 46 46 + { 47 47 + "cellType": "REPS", 48 48 + "mandatory": true 49 49 + }, 50 50 + { 51 51 + "cellType": "RPE", 52 52 + "isExponent": true 53 53 + } 54 54 + ], 55 55 + "isGlobal": true, 56 56 + "measurementType": "EXERCISE" 57 57 + }, 58 58 + { 59 59 + "_links": { 60 60 + "self": { 61 61 + "href": "/api/measurements/e0b1aa09-f4c5-4ead-95de-03a2f7530c87" 62 62 + }, 63 63 + "tag": [ 64 64 + { 65 65 + "href": "/api/tags/core" 66 66 + } 67 67 + ] 68 68 + }, 69 69 + "id": "e0b1aa09-f4c5-4ead-95de-03a2f7530c87", 70 70 + "created": "2018-04-27T09:35:34.207Z", 71 71 + "lastChanged": "2018-10-15T06:17:06.884Z", 72 72 + "name": { 73 73 + "en": "Toes To Bar" 74 74 + }, 75 75 + "instructions": { 76 76 + "en": "NOTE: You can perform this with your knees bent or your legs straight, but use the latter for better core activation.||Grasp the pull up bar with a shoulder-width grip. You can perform this movement with your palms facing away from you or towards you. This is your starting position.||From the hanging position, bring both of your feet up so your toes make contact with the bar.||Lower yourself down to the starting position.||Repeat for reps." 77 77 + }, 78 78 + "media": [ 79 79 + { 80 80 + "url": "https://files.strong.app/users/global/IMGZVwtvLdWzZ.jpg", 81 81 + "type": "IMAGE", 82 82 + "contentType": "image/jpeg" 83 83 + }, 84 84 + { 85 85 + "url": "https://files.strong.app/users/global/THUZVwtvLdWzZ%403x.png", 86 86 + "type": "THUMBNAIL", 87 87 + "contentType": "image/png" 88 88 + } 89 89 + ], 90 90 + "cellTypeConfigs": [ 91 91 + { 92 92 + "cellType": "REPS", 93 93 + "mandatory": true 94 94 + }, 95 95 + { 96 96 + "cellType": "RPE", 97 97 + "isExponent": true 98 98 + } 99 99 + ], 100 100 + "isGlobal": true, 101 101 + "measurementType": "EXERCISE" 102 102 + }, 103 103 + { 104 104 + "_links": { 105 105 + "self": { 106 106 + "href": "/api/measurements/d32f8c6a-e498-4fc0-b18d-5ce16680a63c" 107 107 + }, 108 108 + "tag": [ 109 109 + { 110 110 + "href": "/api/tags/full-body" 111 111 + } 112 112 + ] 113 113 + }, 114 114 + "id": "d32f8c6a-e498-4fc0-b18d-5ce16680a63c", 115 115 + "created": "2018-04-27T09:35:27.709Z", 116 116 + "lastChanged": "2018-10-15T05:46:32.666Z", 117 117 + "name": { 118 118 + "en": "Thruster (Barbell)" 119 119 + }, 120 120 + "instructions": { 121 121 + "en": "NOTE: As this is a complex movement, we recommend having an experienced coach demonstrate the exercise.||Set the rack height so that the barbell is positioned slightly below shoulder level.||With a braced core, chest up, create a shelf with the front of the delt with the bar touching the clavicle and neck. The fingers should rest under the bar with elbows pointed forward and up (depending on flexibility).||Unrack the bar and step back to a position with feet shoulder width apart. This is your starting position.||Keeping core braced, chest up and head neutral, break at the hips keeping pressure on the midfoot and descend into a squat. Continue lowering the body until the thighs are at or past parallel with the ground.||As you prepare to stand back up, push through your heels and begin to wrap your fingers tightly around the bar with a firm grip. When you approach the top of your squat, begin pressing the bar up towards the ceiling while making sure to move your neck backwards to make room for the bar.||The final position will be when your arms are fully extended overhead and your legs are fully straight. Hold the position for a brief moment, and lower the bar back down to starting position.||Repeat for reps." 122 122 + }, 123 123 + "media": [], 124 124 + "cellTypeConfigs": [ 125 125 + { 126 126 + "cellType": "BARBELL_WEIGHT", 127 127 + "mandatory": true 128 128 + }, 129 129 + { 130 130 + "cellType": "REPS", 131 131 + "mandatory": true 132 132 + }, 133 133 + { 134 134 + "cellType": "RPE", 135 135 + "isExponent": true 136 136 + } 137 137 + ], 138 138 + "isGlobal": true, 139 139 + "measurementType": "EXERCISE" 140 140 + }, 141 141 + { 142 142 + "_links": { 143 143 + "self": { 144 144 + "href": "/api/measurements/b49268bb-058e-4139-ac4a-555d1d5ae9fb" 145 145 + }, 146 146 + "tag": [ 147 147 + { 148 148 + "href": "/api/tags/full-body" 149 149 + } 150 150 + ] 151 151 + }, 152 152 + "id": "b49268bb-058e-4139-ac4a-555d1d5ae9fb", 153 153 + "created": "2018-04-27T09:35:21.522Z", 154 154 + "lastChanged": "2018-10-15T05:59:29.818Z", 155 155 + "name": { 156 156 + "en": "Sumo Deadlift High Pull (Barbell)" 157 157 + }, 158 158 + "instructions": { 159 159 + "en": "Position feet under bar in a wide stance. Squat down and grasp bar between legs with shoulder width grip. Brace the core, flex the quads and keep the chest upward.||Stand up by driving through the floor with the weight spread on the heel and midfoot and extending through the hips.||As you stand up, simultaneously pull the bar upwards towards your chin, driving your elbows upwards and outwards. Remember to keep the bar over midfoot at all times.||Lower weight back to the starting position and repeat for reps." 160 160 + }, 161 161 + "media": [ 162 162 + { 163 163 + "url": "https://files.strong.app/users/global/IMGQo7gD0iCiE.jpg", 164 164 + "type": "IMAGE", 165 165 + "contentType": "image/jpeg" 166 166 + }, 167 167 + { 168 168 + "url": "https://files.strong.app/users/global/VIDQo7gD0iCiE.mp4", 169 169 + "type": "VIDEO", 170 170 + "contentType": "video/mp4" 171 171 + }, 172 172 + { 173 173 + "url": "https://files.strong.app/users/global/THUQo7gD0iCiE%403x.png", 174 174 + "type": "THUMBNAIL", 175 175 + "contentType": "image/png" 176 176 + } 177 177 + ], 178 178 + "cellTypeConfigs": [ 179 179 + { 180 180 + "cellType": "BARBELL_WEIGHT", 181 181 + "mandatory": true 182 182 + }, 183 183 + { 184 184 + "cellType": "REPS", 185 185 + "mandatory": true 186 186 + }, 187 187 + { 188 188 + "cellType": "RPE", 189 189 + "isExponent": true 190 190 + } 191 191 + ], 192 192 + "isGlobal": true, 193 193 + "measurementType": "EXERCISE" 194 194 + }, 195 195 + { 196 196 + "_links": { 197 197 + "self": { 198 198 + "href": "/api/measurements/9bf68e10-b954-4d3d-af8b-c3ca21587a70" 199 199 + }, 200 200 + "tag": [ 201 201 + { 202 202 + "href": "/api/tags/full-body" 203 203 + } 204 204 + ] 205 205 + }, 206 206 + "id": "9bf68e10-b954-4d3d-af8b-c3ca21587a70", 207 207 + "created": "2018-04-27T09:35:15.026Z", 208 208 + "lastChanged": "2018-10-15T05:59:16.479Z", 209 209 + "name": { 210 210 + "en": "Squat Row (Band)" 211 211 + }, 212 212 + "instructions": { 213 213 + "en": "Secure band to an elevated object so that it is taut at shoulder level and hold the handles in both hands. Start in a squat position.||Push from the heels and midfoot to extend legs and simultaneously pull band handles in a rowing motion while exhaling.||Return to starting position while inhaling, keeping core tight.||Repeat for reps." 214 214 + }, 215 215 + "media": [ 216 216 + { 217 217 + "url": "https://files.strong.app/users/global/IMG21HX72M0y3.jpg", 218 218 + "type": "IMAGE", 219 219 + "contentType": "image/jpeg" 220 220 + }, 221 221 + { 222 222 + "url": "https://files.strong.app/users/global/THU21HX72M0y3%403x.png", 223 223 + "type": "THUMBNAIL", 224 224 + "contentType": "image/png" 225 225 + } 226 226 + ], 227 227 + "cellTypeConfigs": [ 228 228 + { 229 229 + "cellType": "REPS", 230 230 + "mandatory": true 231 231 + }, 232 232 + { 233 233 + "cellType": "RPE", 234 234 + "isExponent": true 235 235 + } 236 236 + ], 237 237 + "isGlobal": true, 238 238 + "measurementType": "EXERCISE" 239 239 + }, 240 240 + { 241 241 + "_links": { 242 242 + "self": { 243 243 + "href": "/api/measurements/99afdf73-0e2f-4f2d-a10d-90299196b0db" 244 244 + }, 245 245 + "tag": [ 246 246 + { 247 247 + "href": "/api/tags/legs" 248 248 + } 249 249 + ] 250 250 + }, 251 251 + "id": "99afdf73-0e2f-4f2d-a10d-90299196b0db", 252 252 + "created": "2018-04-27T09:35:09.053Z", 253 253 + "lastChanged": "2018-10-15T05:57:51.864Z", 254 254 + "name": { 255 255 + "en": "Squat (Machine)" 256 256 + }, 257 257 + "instructions": { 258 258 + "en": "Place feet shoulder width apart and slightly in front of the torso, and grip the handles.||While bracing your core and keeping chest up, push with the feet until the weight is supported by the shoulders. This is your starting position.||Slowly lower your body by breaking at the hips until the thighs and calves make a 90 degree angle.||When at the bottom of the movement, push through the heels and midfoot while exhaling to return to the starting position, making sure to keep your weight evenly distributed across your feet.||Repeat for reps." 259 259 + }, 260 260 + "media": [ 261 261 + { 262 262 + "url": "https://files.strong.app/users/global/IMG3oL8QpU0W8.jpg", 263 263 + "type": "IMAGE", 264 264 + "contentType": "image/jpeg" 265 265 + }, 266 266 + { 267 267 + "url": "https://files.strong.app/users/global/THU3oL8QpU0W8%403x.png", 268 268 + "type": "THUMBNAIL", 269 269 + "contentType": "image/png" 270 270 + } 271 271 + ], 272 272 + "cellTypeConfigs": [ 273 273 + { 274 274 + "cellType": "OTHER_WEIGHT", 275 275 + "mandatory": true 276 276 + }, 277 277 + { 278 278 + "cellType": "REPS", 279 279 + "mandatory": true 280 280 + }, 281 281 + { 282 282 + "cellType": "RPE", 283 283 + "isExponent": true 284 284 + } 285 285 + ], 286 286 + "isGlobal": true, 287 287 + "measurementType": "EXERCISE" 288 288 + }, 289 289 + { 290 290 + "_links": { 291 291 + "self": { 292 292 + "href": "/api/measurements/88b0165c-0c7c-423a-949d-0171baa354c2" 293 293 + }, 294 294 + "tag": [ 295 295 + { 296 296 + "href": "/api/tags/legs" 297 297 + } 298 298 + ] 299 299 + }, 300 300 + "id": "88b0165c-0c7c-423a-949d-0171baa354c2", 301 301 + "created": "2018-04-27T09:34:47.816Z", 302 302 + "lastChanged": "2018-10-15T05:37:06.966Z", 303 303 + "name": { 304 304 + "en": "Glute Kickback (Machine)" 305 305 + }, 306 306 + "instructions": { 307 307 + "en": "NOTE: Depending on your gym, the machine may look different, but the general instructions should remain the same.||Adjust the chest pads to the appropriate height.||Position your chest against the pads and grip the handles while placing one foot on the platform with your knees bent.||Kick back the platform and make sure you're using your glutes to push the weight back.||Once your leg is fully extended, hold the position for a brief moment and slowly return to the starting position.||Repeat for reps, then repeat for the other side." 308 308 + }, 309 309 + "media": [], 310 310 + "cellTypeConfigs": [ 311 311 + { 312 312 + "cellType": "OTHER_WEIGHT", 313 313 + "mandatory": true 314 314 + }, 315 315 + { 316 316 + "cellType": "REPS", 317 317 + "mandatory": true 318 318 + }, 319 319 + { 320 320 + "cellType": "RPE", 321 321 + "isExponent": true 322 322 + } 323 323 + ], 324 324 + "isGlobal": true, 325 325 + "measurementType": "EXERCISE" 326 326 + }, 327 327 + { 328 328 + "_links": { 329 329 + "self": { 330 330 + "href": "/api/measurements/231a78da-13dc-441d-ac31-03d5730e8168" 331 331 + }, 332 332 + "tag": [ 333 333 + { 334 334 + "href": "/api/tags/legs" 335 335 + } 336 336 + ] 337 337 + }, 338 338 + "id": "231a78da-13dc-441d-ac31-03d5730e8168", 339 339 + "created": "2018-04-27T09:32:45.492Z", 340 340 + "lastChanged": "2018-10-15T06:09:47.274Z", 341 341 + "name": { 342 342 + "en": "Seated Calf Raise (Machine)" 343 343 + }, 344 344 + "instructions": { 345 345 + "en": "NOTE: This exercise can be done with both legs at a time or one leg at a time.||Sit down on the calf raise machine and place your legs on the platform at a shoulder width foot stance.||Press the sled all the way out until your legs are fully extended without locking your knees.||Place your feet so that only your toes are on the platform and your heels are extending off the sled. This is your starting position.||Press on the sled by raising your heels and extending your ankles as high as possible and flexing your calf. Both of your knees should be kept stationary at all times.||Breathe in and go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.||Repeat for reps." 346 346 + }, 347 347 + "media": [], 348 348 + "cellTypeConfigs": [ 349 349 + { 350 350 + "cellType": "OTHER_WEIGHT", 351 351 + "mandatory": true 352 352 + }, 353 353 + { 354 354 + "cellType": "REPS", 355 355 + "mandatory": true 356 356 + }, 357 357 + { 358 358 + "cellType": "RPE", 359 359 + "isExponent": true 360 360 + } 361 361 + ], 362 362 + "isGlobal": true, 363 363 + "measurementType": "EXERCISE" 364 364 + }, 365 365 + { 366 366 + "_links": { 367 367 + "self": { 368 368 + "href": "/api/measurements/04e2090c-a84e-47a1-81c5-55103b28ed2f" 369 369 + }, 370 370 + "tag": [ 371 371 + { 372 372 + "href": "/api/tags/chest" 373 373 + } 374 374 + ] 375 375 + }, 376 376 + "id": "04e2090c-a84e-47a1-81c5-55103b28ed2f", 377 377 + "created": "2018-04-27T09:31:27.262Z", 378 378 + "lastChanged": "2018-10-15T05:44:48.526Z", 379 379 + "name": { 380 380 + "en": "Pullover (Machine)" 381 381 + }, 382 382 + "instructions": { 383 383 + "en": "Adjust the machine for the appropriate height so that your elbows are placed directly on the pads when you sit down and extend your arms overhead.||Feel the stretch in your lats and slowly lower your hands down in front of you while squeezing your lats.||Slowly return to the starting position.||Repeat for reps." 384 384 + }, 385 385 + "media": [], 386 386 + "cellTypeConfigs": [ 387 387 + { 388 388 + "cellType": "OTHER_WEIGHT", 389 389 + "mandatory": true 390 390 + }, 391 391 + { 392 392 + "cellType": "REPS", 393 393 + "mandatory": true 394 394 + }, 395 395 + { 396 396 + "cellType": "RPE", 397 397 + "isExponent": true 398 398 + } 399 399 + ], 400 400 + "isGlobal": true, 401 401 + "measurementType": "EXERCISE" 402 402 + }, 403 403 + { 404 404 + "_links": { 405 405 + "self": { 406 406 + "href": "/api/measurements/6df7b87b-4467-43b6-9458-6ade61838823" 407 407 + }, 408 408 + "tag": [ 409 409 + { 410 410 + "href": "/api/tags/core" 411 411 + } 412 412 + ] 413 413 + }, 414 414 + "id": "6df7b87b-4467-43b6-9458-6ade61838823", 415 415 + "created": "2018-04-27T09:28:40.342Z", 416 416 + "lastChanged": "2018-10-15T05:40:34.315Z", 417 417 + "name": { 418 418 + "en": "Knees to Elbows" 419 419 + }, 420 420 + "instructions": { 421 421 + "en": "Grasp the pull up bar with a shoulder-width grip. You can perform this movement with your palms facing away from you or towards you. This is your starting position.||From the hanging position, bring both of your knees up so they make contact with your elbows.||Lower yourself down to the starting position.||Repeat for reps." 422 422 + }, 423 423 + "media": [ 424 424 + { 425 425 + "url": "https://files.strong.app/users/global/IMG1zr0rBKCMt.jpg", 426 426 + "type": "IMAGE", 427 427 + "contentType": "image/jpeg" 428 428 + }, 429 429 + { 430 430 + "url": "https://files.strong.app/users/global/THU1zr0rBKCMt%403x.png", 431 431 + "type": "THUMBNAIL", 432 432 + "contentType": "image/png" 433 433 + } 434 434 + ], 435 435 + "cellTypeConfigs": [ 436 436 + { 437 437 + "cellType": "REPS", 438 438 + "mandatory": true 439 439 + }, 440 440 + { 441 441 + "cellType": "RPE", 442 442 + "isExponent": true 443 443 + } 444 444 + ], 445 445 + "isGlobal": true, 446 446 + "measurementType": "EXERCISE" 447 447 + }, 448 448 + { 449 449 + "_links": { 450 450 + "self": { 451 451 + "href": "/api/measurements/402c550a-194e-4b58-a2ec-b12e5b404547" 452 452 + }, 453 453 + "tag": [ 454 454 + { 455 455 + "href": "/api/tags/full-body" 456 456 + } 457 457 + ] 458 458 + }, 459 459 + "id": "402c550a-194e-4b58-a2ec-b12e5b404547", 460 460 + "created": "2018-04-27T09:22:24.575Z", 461 461 + "lastChanged": "2018-09-27T08:56:38.354Z", 462 462 + "name": { 463 463 + "en": "Muscle Up" 464 464 + }, 465 465 + "instructions": { 466 466 + "en": "NOTE: You can perform this exercise on a pull up bar or rings. As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Grasp the bar at a slightly wider than shoulder width with your palms facing away from you. This is your starting position.||Pull yourself upward by retracting your scapula and bring your chest to the bar.||As you reach the top position, pull the bar towards your armpits and roll your shoulders forward to allow your elbows to move straight back behind you. Doing so should put you in the proper position to push yourself upwards into the dip portion of the movement.||Extend through the elbows until your arms are fully straight, then carefully lower yourself back down to the starting position.||Repeat for reps." 467 467 + }, 468 468 + "media": [ 469 469 + { 470 470 + "url": "https://files.strong.app/users/global/IMG3CIQJ2Axgu.jpg", 471 471 + "type": "IMAGE", 472 472 + "contentType": "image/jpeg" 473 473 + }, 474 474 + { 475 475 + "url": "https://files.strong.app/users/global/THU3CIQJ2Axgu%403x.png", 476 476 + "type": "THUMBNAIL", 477 477 + "contentType": "image/png" 478 478 + } 479 479 + ], 480 480 + "cellTypeConfigs": [ 481 481 + { 482 482 + "cellType": "WEIGHTED_BODYWEIGHT" 483 483 + }, 484 484 + { 485 485 + "cellType": "REPS", 486 486 + "mandatory": true 487 487 + }, 488 488 + { 489 489 + "cellType": "RPE", 490 490 + "isExponent": true 491 491 + } 492 492 + ], 493 493 + "isGlobal": true, 494 494 + "measurementType": "EXERCISE" 495 495 + }, 496 496 + { 497 497 + "_links": { 498 498 + "self": { 499 499 + "href": "/api/measurements/0373b862-bde8-4335-ab03-763cca57455c" 500 500 + }, 501 501 + "tag": [ 502 502 + { 503 503 + "href": "/api/tags/full-body" 504 504 + } 505 505 + ] 506 506 + }, 507 507 + "id": "0373b862-bde8-4335-ab03-763cca57455c", 508 508 + "created": "2018-04-27T08:54:12.638Z", 509 509 + "lastChanged": "2018-10-15T05:50:22.003Z", 510 510 + "name": { 511 511 + "en": "Ball Slams" 512 512 + }, 513 513 + "instructions": { 514 514 + "en": "Hold a medicine ball over your head with both hands and stand with your feet at shoulder width. This is your starting position.||Slam the ball into the ground directly in front you with as much force as you can.||Pick up the medicine ball and bring it back up overhead.||Repeat for reps." 515 515 + }, 516 516 + "media": [ 517 517 + { 518 518 + "url": "https://files.strong.app/users/global/IMG5QD729I5Fc.jpg", 519 519 + "type": "IMAGE", 520 520 + "contentType": "image/jpeg" 521 521 + }, 522 522 + { 523 523 + "url": "https://files.strong.app/users/global/THU5QD729I5Fc%403x.png", 524 524 + "type": "THUMBNAIL", 525 525 + "contentType": "image/png" 526 526 + } 527 527 + ], 528 528 + "cellTypeConfigs": [ 529 529 + { 530 530 + "cellType": "OTHER_WEIGHT", 531 531 + "mandatory": true 532 532 + }, 533 533 + { 534 534 + "cellType": "REPS", 535 535 + "mandatory": true 536 536 + }, 537 537 + { 538 538 + "cellType": "RPE", 539 539 + "isExponent": true 540 540 + } 541 541 + ], 542 542 + "isGlobal": true, 543 543 + "measurementType": "EXERCISE" 544 544 + }, 545 545 + { 546 546 + "_links": { 547 547 + "self": { 548 548 + "href": "/api/measurements/61f41123-654e-45b9-9c3b-fd4cbea9eaf0" 549 549 + }, 550 550 + "tag": [ 551 551 + { 552 552 + "href": "/api/tags/shoulders" 553 553 + } 554 554 + ] 555 555 + }, 556 556 + "id": "61f41123-654e-45b9-9c3b-fd4cbea9eaf0", 557 557 + "created": "2018-04-27T07:16:56.364Z", 558 558 + "lastChanged": "2018-09-27T09:09:21.278Z", 559 559 + "name": { 560 560 + "en": "Upright Row (Dumbbell)" 561 561 + }, 562 562 + "instructions": { 563 563 + "en": "Hold dumbbells with arms at shoulder width and grip with a pronated grip.||Use shoulders to lift the dumbbells as you exhale.||Elbows should lead movement and your hands should be close to the body as it is elevated.||Continue to lift until hands are at your chin level. Hold at this position as you contract the shoulder muscles.||Lower to starting position.||Repeat for reps." 564 564 + }, 565 565 + "media": [ 566 566 + { 567 567 + "url": "https://files.strong.app/users/global/IMG1eUsbxgWTB.jpg", 568 568 + "type": "IMAGE", 569 569 + "contentType": "image/jpeg" 570 570 + }, 571 571 + { 572 572 + "url": "https://files.strong.app/users/global/THU1eUsbxgWTB%403x.png", 573 573 + "type": "THUMBNAIL", 574 574 + "contentType": "image/png" 575 575 + } 576 576 + ], 577 577 + "cellTypeConfigs": [ 578 578 + { 579 579 + "cellType": "DUMBBELL_WEIGHT", 580 580 + "mandatory": true 581 581 + }, 582 582 + { 583 583 + "cellType": "REPS", 584 584 + "mandatory": true 585 585 + }, 586 586 + { 587 587 + "cellType": "RPE", 588 588 + "isExponent": true 589 589 + } 590 590 + ], 591 591 + "isGlobal": true, 592 592 + "measurementType": "EXERCISE" 593 593 + }, 594 594 + { 595 595 + "_links": { 596 596 + "self": { 597 597 + "href": "/api/measurements/b8b33683-ce46-4392-8be5-207fe8e605bd" 598 598 + }, 599 599 + "tag": [ 600 600 + { 601 601 + "href": "/api/tags/arms" 602 602 + } 603 603 + ] 604 604 + }, 605 605 + "id": "b8b33683-ce46-4392-8be5-207fe8e605bd", 606 606 + "created": "2018-04-27T07:16:49.458Z", 607 607 + "lastChanged": "2018-09-27T09:15:25.554Z", 608 608 + "name": { 609 609 + "en": "Upright Row (Cable)" 610 610 + }, 611 611 + "instructions": { 612 612 + "en": "Adjust the pulley height so that it's near the floor.||Grab the cable handles with your arms at shoulder width and grip them with a pronated grip.||Use shoulders to lift the weight up as you exhale.||Elbows should lead movement and the handles should be close to the body as it is elevated.||Continue to lift until hands are at your chin level. Hold at this position as you contract the shoulder muscles.||Lower to starting position.||Repeat for reps." 613 613 + }, 614 614 + "media": [ 615 615 + { 616 616 + "url": "https://files.strong.app/users/global/IMGkhcDDtHI64.jpg", 617 617 + "type": "IMAGE", 618 618 + "contentType": "image/jpeg" 619 619 + }, 620 620 + { 621 621 + "url": "https://files.strong.app/users/global/THUkhcDDtHI64%403x.png", 622 622 + "type": "THUMBNAIL", 623 623 + "contentType": "image/png" 624 624 + } 625 625 + ], 626 626 + "cellTypeConfigs": [ 627 627 + { 628 628 + "cellType": "OTHER_WEIGHT", 629 629 + "mandatory": true 630 630 + }, 631 631 + { 632 632 + "cellType": "REPS", 633 633 + "mandatory": true 634 634 + }, 635 635 + { 636 636 + "cellType": "RPE", 637 637 + "isExponent": true 638 638 + } 639 639 + ], 640 640 + "isGlobal": true, 641 641 + "measurementType": "EXERCISE" 642 642 + }, 643 643 + { 644 644 + "_links": { 645 645 + "self": { 646 646 + "href": "/api/measurements/0973c5dd-5b62-4e9e-a15e-114cb94f440d" 647 647 + }, 648 648 + "tag": [ 649 649 + { 650 650 + "href": "/api/tags/arms" 651 651 + } 652 652 + ] 653 653 + }, 654 654 + "id": "0973c5dd-5b62-4e9e-a15e-114cb94f440d", 655 655 + "created": "2018-04-27T07:16:42.194Z", 656 656 + "lastChanged": "2018-10-15T06:33:50.203Z", 657 657 + "name": { 658 658 + "en": "Triceps Extension (Machine)" 659 659 + }, 660 660 + "instructions": { 661 661 + "en": "Adjust the machine's seat to the appropriate height and select the appropriate weight. Place your upper arms against the machine's pads while gripping the handles. This is your starting position.||Extend at the elbow and lower the weight until your arms are fully extended.||Once your arms are fully extended, hold the position for a brief moment and slowly raise your arms back to the starting position.||Repeat for reps." 662 662 + }, 663 663 + "media": [ 664 664 + { 665 665 + "url": "https://files.strong.app/users/global/IMGEWm19pmMjX.jpg", 666 666 + "type": "IMAGE", 667 667 + "contentType": "image/jpeg" 668 668 + }, 669 669 + { 670 670 + "url": "https://files.strong.app/users/global/VIDEWm19pmMjX.mp4", 671 671 + "type": "VIDEO", 672 672 + "contentType": "video/mp4" 673 673 + }, 674 674 + { 675 675 + "url": "https://files.strong.app/users/global/THUEWm19pmMjX%403x.png", 676 676 + "type": "THUMBNAIL", 677 677 + "contentType": "image/png" 678 678 + } 679 679 + ], 680 680 + "cellTypeConfigs": [ 681 681 + { 682 682 + "cellType": "OTHER_WEIGHT", 683 683 + "mandatory": true 684 684 + }, 685 685 + { 686 686 + "cellType": "REPS", 687 687 + "mandatory": true 688 688 + }, 689 689 + { 690 690 + "cellType": "RPE", 691 691 + "isExponent": true 692 692 + } 693 693 + ], 694 694 + "isGlobal": true, 695 695 + "measurementType": "EXERCISE" 696 696 + }, 697 697 + { 698 698 + "_links": { 699 699 + "self": { 700 700 + "href": "/api/measurements/3718fbd6-a0e5-4d56-bb92-10feb3600156" 701 701 + }, 702 702 + "tag": [ 703 703 + { 704 704 + "href": "/api/tags/arms" 705 705 + } 706 706 + ] 707 707 + }, 708 708 + "id": "3718fbd6-a0e5-4d56-bb92-10feb3600156", 709 709 + "created": "2018-04-27T07:16:27.239Z", 710 710 + "lastChanged": "2018-10-15T06:33:45.467Z", 711 711 + "name": { 712 712 + "en": "Triceps Extension (Cable)" 713 713 + }, 714 714 + "instructions": { 715 715 + "en": "Attach a rope grip to the bottom pulley of the cable machine.||Grasp the rope with both hands and extend your hands directly above your head. Keep your elbows close to your head with your arms perpendicular to the floor. This is your starting position.||Slowly lower the rope behind your head as you keep your upper arms in place, and pause when your triceps are fully stretched.||Return to the starting position by flexing your triceps.||Repeat for reps." 716 716 + }, 717 717 + "media": [ 718 718 + { 719 719 + "url": "https://files.strong.app/users/global/IMGRemEUYjkoZ.jpg", 720 720 + "type": "IMAGE", 721 721 + "contentType": "image/jpeg" 722 722 + }, 723 723 + { 724 724 + "url": "https://files.strong.app/users/global/VIDRemEUYjkoZ.mp4", 725 725 + "type": "VIDEO", 726 726 + "contentType": "video/mp4" 727 727 + }, 728 728 + { 729 729 + "url": "https://files.strong.app/users/global/THURemEUYjkoZ%403x.png", 730 730 + "type": "THUMBNAIL", 731 731 + "contentType": "image/png" 732 732 + } 733 733 + ], 734 734 + "cellTypeConfigs": [ 735 735 + { 736 736 + "cellType": "OTHER_WEIGHT", 737 737 + "mandatory": true 738 738 + }, 739 739 + { 740 740 + "cellType": "REPS", 741 741 + "mandatory": true 742 742 + }, 743 743 + { 744 744 + "cellType": "RPE", 745 745 + "isExponent": true 746 746 + } 747 747 + ], 748 748 + "isGlobal": true, 749 749 + "measurementType": "EXERCISE" 750 750 + }, 751 751 + { 752 752 + "_links": { 753 753 + "self": { 754 754 + "href": "/api/measurements/d3560a25-828f-4f33-8624-6fc4875d3cca" 755 755 + }, 756 756 + "tag": [ 757 757 + { 758 758 + "href": "/api/tags/arms" 759 759 + } 760 760 + ] 761 761 + }, 762 762 + "id": "d3560a25-828f-4f33-8624-6fc4875d3cca", 763 763 + "created": "2018-04-27T07:16:20.539Z", 764 764 + "lastChanged": "2018-10-15T06:33:41.763Z", 765 765 + "name": { 766 766 + "en": "Triceps Extension (Barbell)" 767 767 + }, 768 768 + "instructions": { 769 769 + "en": "NOTE: This exercise can be performed while standing up or lying down on a flat bench.||Hold a barbell with both hands over head with arms fully extended.||Lower the dumbbell in a circular motion behind the head until the forearms touch the biceps.||Return to the starting position by flexing the triceps.||Repeat for reps." 770 770 + }, 771 771 + "media": [ 772 772 + { 773 773 + "url": "https://files.strong.app/users/global/IMGwkhndb6Af4.jpg", 774 774 + "type": "IMAGE", 775 775 + "contentType": "image/jpeg" 776 776 + }, 777 777 + { 778 778 + "url": "https://files.strong.app/users/global/VIDwkhndb6Af4.mp4", 779 779 + "type": "VIDEO", 780 780 + "contentType": "video/mp4" 781 781 + }, 782 782 + { 783 783 + "url": "https://files.strong.app/users/global/THUwkhndb6Af4%403x.png", 784 784 + "type": "THUMBNAIL", 785 785 + "contentType": "image/png" 786 786 + } 787 787 + ], 788 788 + "cellTypeConfigs": [ 789 789 + { 790 790 + "cellType": "BARBELL_WEIGHT", 791 791 + "mandatory": true 792 792 + }, 793 793 + { 794 794 + "cellType": "REPS", 795 795 + "mandatory": true 796 796 + }, 797 797 + { 798 798 + "cellType": "RPE", 799 799 + "isExponent": true 800 800 + } 801 801 + ], 802 802 + "isGlobal": true, 803 803 + "measurementType": "EXERCISE" 804 804 + }, 805 805 + { 806 806 + "_links": { 807 807 + "self": { 808 808 + "href": "/api/measurements/933a3dbf-b9c2-40f9-852f-cd2b26dd9eb1" 809 809 + }, 810 810 + "tag": [ 811 811 + { 812 812 + "href": "/api/tags/arms" 813 813 + } 814 814 + ] 815 815 + }, 816 816 + "id": "933a3dbf-b9c2-40f9-852f-cd2b26dd9eb1", 817 817 + "created": "2018-04-27T07:16:14.451Z", 818 818 + "lastChanged": "2018-10-15T06:33:37.591Z", 819 819 + "name": { 820 820 + "en": "Triceps Dip (Assisted)" 821 821 + }, 822 822 + "instructions": { 823 823 + "en": "Hold your body with arms extended above the dip bars and place your knees on the assistance pad. This is your starting position.||Slowly lower your body while keeping your upper arms as close to your body and your torso as upright as possible. Lower yourself until there's a 90 degree angle between your upper arm and forearms.||Briefly hold the position at the bottom of the movement, then push yourself upwards using your triceps to bring yourself back to the starting position.||Repeat for reps." 824 824 + }, 825 825 + "media": [ 826 826 + { 827 827 + "url": "https://files.strong.app/users/global/IMGioCO1kXB9v.jpg", 828 828 + "type": "IMAGE", 829 829 + "contentType": "image/jpeg" 830 830 + }, 831 831 + { 832 832 + "url": "https://files.strong.app/users/global/THUioCO1kXB9v%403x.png", 833 833 + "type": "THUMBNAIL", 834 834 + "contentType": "image/png" 835 835 + } 836 836 + ], 837 837 + "cellTypeConfigs": [ 838 838 + { 839 839 + "cellType": "OTHER_WEIGHT", 840 840 + "mandatory": true 841 841 + }, 842 842 + { 843 843 + "cellType": "REPS", 844 844 + "mandatory": true 845 845 + }, 846 846 + { 847 847 + "cellType": "RPE", 848 848 + "isExponent": true 849 849 + } 850 850 + ], 851 851 + "isGlobal": true, 852 852 + "measurementType": "EXERCISE" 853 853 + }, 854 854 + { 855 855 + "_links": { 856 856 + "self": { 857 857 + "href": "/api/measurements/57f573f8-f797-4483-bc1f-5911a70463a6" 858 858 + }, 859 859 + "tag": [ 860 860 + { 861 861 + "href": "/api/tags/legs" 862 862 + } 863 863 + ] 864 864 + }, 865 865 + "id": "57f573f8-f797-4483-bc1f-5911a70463a6", 866 866 + "created": "2018-04-27T07:15:54.786Z", 867 867 + "lastChanged": "2018-09-27T09:15:17.868Z", 868 868 + "name": { 869 869 + "en": "Trap Bar Deadlift" 870 870 + }, 871 871 + "instructions": { 872 872 + "en": "Load a trap bar (also known as a hex bar) with an appropriate weight.||Stand in the center of the apparatus and grasp both handles.||Lower your hips while keeping your back straight at all times and your head looking forward. This is your starting position.||Stand up by driving your feet through the ground and extending your hips and your knees. Be careful to avoid any form of back rounding at all times.||Briefly pause at the top of the lift, then return to starting position -- be sure to bend your knees only after the bar has traveled past them.||Repeat for reps." 873 873 + }, 874 874 + "media": [ 875 875 + { 876 876 + "url": "https://files.strong.app/users/global/IMGEYdTVRiRNC.jpg", 877 877 + "type": "IMAGE", 878 878 + "contentType": "image/jpeg" 879 879 + }, 880 880 + { 881 881 + "url": "https://files.strong.app/users/global/VIDEYdTVRiRNC.mp4", 882 882 + "type": "VIDEO", 883 883 + "contentType": "video/mp4" 884 884 + }, 885 885 + { 886 886 + "url": "https://files.strong.app/users/global/THUEYdTVRiRNC%403x.png", 887 887 + "type": "THUMBNAIL", 888 888 + "contentType": "image/png" 889 889 + } 890 890 + ], 891 891 + "cellTypeConfigs": [ 892 892 + { 893 893 + "cellType": "BARBELL_WEIGHT", 894 894 + "mandatory": true 895 895 + }, 896 896 + { 897 897 + "cellType": "REPS", 898 898 + "mandatory": true 899 899 + }, 900 900 + { 901 901 + "cellType": "RPE", 902 902 + "isExponent": true 903 903 + } 904 904 + ], 905 905 + "isGlobal": true, 906 906 + "measurementType": "EXERCISE" 907 907 + }, 908 908 + { 909 909 + "_links": { 910 910 + "self": { 911 911 + "href": "/api/measurements/42695e60-4dd7-41a0-8233-c26b1fe24e6e" 912 912 + }, 913 913 + "tag": [ 914 914 + { 915 915 + "href": "/api/tags/core" 916 916 + } 917 917 + ] 918 918 + }, 919 919 + "id": "42695e60-4dd7-41a0-8233-c26b1fe24e6e", 920 920 + "created": "2018-04-27T07:15:41.864Z", 921 921 + "lastChanged": "2018-09-27T09:15:13.047Z", 922 922 + "name": { 923 923 + "en": "Torso Rotation (Machine)" 924 924 + }, 925 925 + "instructions": { 926 926 + "en": "Adjust the chest support padding to the appropriate height so that it's placed directly across the middle of your chest as you kneel down on the platform. This is your starting position.||Grip the handles and rotate your torso to the right.||Repeat for reps, then adjust the machine for the opposite side and repeat the movement." 927 927 + }, 928 928 + "media": [], 929 929 + "cellTypeConfigs": [ 930 930 + { 931 931 + "cellType": "OTHER_WEIGHT", 932 932 + "mandatory": true 933 933 + }, 934 934 + { 935 935 + "cellType": "REPS", 936 936 + "mandatory": true 937 937 + }, 938 938 + { 939 939 + "cellType": "RPE", 940 940 + "isExponent": true 941 941 + } 942 942 + ], 943 943 + "isGlobal": true, 944 944 + "measurementType": "EXERCISE" 945 945 + }, 946 946 + { 947 947 + "_links": { 948 948 + "self": { 949 949 + "href": "/api/measurements/00980376-619e-4898-b27c-1dde6faa0daa" 950 950 + }, 951 951 + "tag": [ 952 952 + { 953 953 + "href": "/api/tags/legs" 954 954 + } 955 955 + ] 956 956 + }, 957 957 + "id": "00980376-619e-4898-b27c-1dde6faa0daa", 958 958 + "created": "2018-04-27T07:15:19.389Z", 959 959 + "lastChanged": "2018-10-15T06:33:27.219Z", 960 960 + "name": { 961 961 + "en": "Stiff Leg Deadlift (Dumbbell)" 962 962 + }, 963 963 + "instructions": { 964 964 + "en": "NOTE: People with poor hamstring flexibility might find this exercise difficult to perform. If this sounds like you, consider the Romanian Deadlift (Dumbbell) instead.||Stand with the dumbbells in front of your thighs and place feet shoulder width apart.||Take a deep breath and brace your core.||While keeping your knees stationary and your legs as straight as possible, bend at the waist and push your glutes out while keeping your back straight. You should feel a stretch in your hamstrings.||Once you can no longer go any lower, stand back up by straightening the torso.||Repeat for reps." 965 965 + }, 966 966 + "media": [ 967 967 + { 968 968 + "url": "https://files.strong.app/users/global/IMGmTR82jiD2w.jpg", 969 969 + "type": "IMAGE", 970 970 + "contentType": "image/jpeg" 971 971 + }, 972 972 + { 973 973 + "url": "https://files.strong.app/users/global/THUmTR82jiD2w%403x.png", 974 974 + "type": "THUMBNAIL", 975 975 + "contentType": "image/png" 976 976 + } 977 977 + ], 978 978 + "cellTypeConfigs": [ 979 979 + { 980 980 + "cellType": "DUMBBELL_WEIGHT", 981 981 + "mandatory": true 982 982 + }, 983 983 + { 984 984 + "cellType": "REPS", 985 985 + "mandatory": true 986 986 + }, 987 987 + { 988 988 + "cellType": "RPE", 989 989 + "isExponent": true 990 990 + } 991 991 + ], 992 992 + "isGlobal": true, 993 993 + "measurementType": "EXERCISE" 994 994 + }, 995 995 + { 996 996 + "_links": { 997 997 + "self": { 998 998 + "href": "/api/measurements/14263e88-13d4-4582-9b18-423a36631645" 999 999 + }, 1000 1000 + "tag": [ 1001 1001 + { 1002 1002 + "href": "/api/tags/legs" 1003 1003 + } 1004 1004 + ] 1005 1005 + }, 1006 1006 + "id": "14263e88-13d4-4582-9b18-423a36631645", 1007 1007 + "created": "2018-04-27T07:15:12.094Z", 1008 1008 + "lastChanged": "2018-09-27T09:15:06.307Z", 1009 1009 + "name": { 1010 1010 + "en": "Standing Calf Raise (Smith Machine)" 1011 1011 + }, 1012 1012 + "instructions": { 1013 1013 + "en": "NOTE: You can perform this exercise while standing on an elevated platform to get an additional stretch at the bottom or with your feet flat on the ground.||Grab the bar so that your arms are hanging down straight with the bar in front of your thighs. Alternately, you can also place the bar on your shoulders.||Stand upright with the torso erect, knees slightly bent.||Raise heels as you breathe out, contracting calves at the top.||Lower slowly back to the starting position.||Repeat for reps." 1014 1014 + }, 1015 1015 + "media": [ 1016 1016 + { 1017 1017 + "url": "https://files.strong.app/users/global/IMGF0pHgvERle.jpg", 1018 1018 + "type": "IMAGE", 1019 1019 + "contentType": "image/jpeg" 1020 1020 + }, 1021 1021 + { 1022 1022 + "url": "https://files.strong.app/users/global/VIDF0pHgvERle.mp4", 1023 1023 + "type": "VIDEO", 1024 1024 + "contentType": "video/mp4" 1025 1025 + }, 1026 1026 + { 1027 1027 + "url": "https://files.strong.app/users/global/THUF0pHgvERle%403x.png", 1028 1028 + "type": "THUMBNAIL", 1029 1029 + "contentType": "image/png" 1030 1030 + } 1031 1031 + ], 1032 1032 + "cellTypeConfigs": [ 1033 1033 + { 1034 1034 + "cellType": "OTHER_WEIGHT", 1035 1035 + "mandatory": true 1036 1036 + }, 1037 1037 + { 1038 1038 + "cellType": "REPS", 1039 1039 + "mandatory": true 1040 1040 + }, 1041 1041 + { 1042 1042 + "cellType": "RPE", 1043 1043 + "isExponent": true 1044 1044 + } 1045 1045 + ], 1046 1046 + "isGlobal": true, 1047 1047 + "measurementType": "EXERCISE" 1048 1048 + }, 1049 1049 + { 1050 1050 + "_links": { 1051 1051 + "self": { 1052 1052 + "href": "/api/measurements/4a52954f-4354-4da6-81be-fff191f29f91" 1053 1053 + }, 1054 1054 + "tag": [ 1055 1055 + { 1056 1056 + "href": "/api/tags/legs" 1057 1057 + } 1058 1058 + ] 1059 1059 + }, 1060 1060 + "id": "4a52954f-4354-4da6-81be-fff191f29f91", 1061 1061 + "created": "2018-04-27T07:15:05.023Z", 1062 1062 + "lastChanged": "2018-09-27T09:14:58.312Z", 1063 1063 + "name": { 1064 1064 + "en": "Standing Calf Raise (Bodyweight)" 1065 1065 + }, 1066 1066 + "instructions": { 1067 1067 + "en": "Stand with the ball of the foot on a platform 2 to 3 inches from the floor. Alternatively, you can also perform this exercise with your feet flat on the ground.||Start with the heel touching the floor, flexing the calf.||Raise the heels off the floor and exhale as you contract the calves.||Inhale and return to the starting position.||Repeat for reps." 1068 1068 + }, 1069 1069 + "media": [ 1070 1070 + { 1071 1071 + "url": "https://files.strong.app/users/global/IMGcnSstO4hIp.jpg", 1072 1072 + "type": "IMAGE", 1073 1073 + "contentType": "image/jpeg" 1074 1074 + }, 1075 1075 + { 1076 1076 + "url": "https://files.strong.app/users/global/THUcnSstO4hIp%403x.png", 1077 1077 + "type": "THUMBNAIL", 1078 1078 + "contentType": "image/png" 1079 1079 + } 1080 1080 + ], 1081 1081 + "cellTypeConfigs": [ 1082 1082 + { 1083 1083 + "cellType": "REPS", 1084 1084 + "mandatory": true 1085 1085 + }, 1086 1086 + { 1087 1087 + "cellType": "RPE", 1088 1088 + "isExponent": true 1089 1089 + } 1090 1090 + ], 1091 1091 + "isGlobal": true, 1092 1092 + "measurementType": "EXERCISE" 1093 1093 + }, 1094 1094 + { 1095 1095 + "_links": { 1096 1096 + "self": { 1097 1097 + "href": "/api/measurements/2abae8f2-b1cc-497c-af76-1c8e88ae3bf6" 1098 1098 + }, 1099 1099 + "tag": [ 1100 1100 + { 1101 1101 + "href": "/api/tags/legs" 1102 1102 + } 1103 1103 + ] 1104 1104 + }, 1105 1105 + "id": "2abae8f2-b1cc-497c-af76-1c8e88ae3bf6", 1106 1106 + "created": "2018-04-27T07:14:57.798Z", 1107 1107 + "lastChanged": "2018-09-27T09:15:01.095Z", 1108 1108 + "name": { 1109 1109 + "en": "Standing Calf Raise (Barbell)" 1110 1110 + }, 1111 1111 + "instructions": { 1112 1112 + "en": "Place the barbell on your shoulder.||Stand with the ball of the foot on a platform 2 to 3 inches from the floor. Alternatively, you can also perform this exercise with your feet flat on the ground.||Start with the heel touching the floor, flexing the calf.||Raise the heels off the floor and exhale as you contract the calves.||Inhale and return to the starting position.||Repeat for reps." 1113 1113 + }, 1114 1114 + "media": [ 1115 1115 + { 1116 1116 + "url": "https://files.strong.app/users/global/IMGHm3EphT8o4.jpg", 1117 1117 + "type": "IMAGE", 1118 1118 + "contentType": "image/jpeg" 1119 1119 + }, 1120 1120 + { 1121 1121 + "url": "https://files.strong.app/users/global/THUHm3EphT8o4%403x.png", 1122 1122 + "type": "THUMBNAIL", 1123 1123 + "contentType": "image/png" 1124 1124 + } 1125 1125 + ], 1126 1126 + "cellTypeConfigs": [ 1127 1127 + { 1128 1128 + "cellType": "BARBELL_WEIGHT", 1129 1129 + "mandatory": true 1130 1130 + }, 1131 1131 + { 1132 1132 + "cellType": "REPS", 1133 1133 + "mandatory": true 1134 1134 + }, 1135 1135 + { 1136 1136 + "cellType": "RPE", 1137 1137 + "isExponent": true 1138 1138 + } 1139 1139 + ], 1140 1140 + "isGlobal": true, 1141 1141 + "measurementType": "EXERCISE" 1142 1142 + }, 1143 1143 + { 1144 1144 + "_links": { 1145 1145 + "self": { 1146 1146 + "href": "/api/measurements/fc0eaffb-e4d3-433e-8c19-7be1fdb0b0dc" 1147 1147 + }, 1148 1148 + "tag": [ 1149 1149 + { 1150 1150 + "href": "/api/tags/olympic" 1151 1151 + } 1152 1152 + ] 1153 1153 + }, 1154 1154 + "id": "fc0eaffb-e4d3-433e-8c19-7be1fdb0b0dc", 1155 1155 + "created": "2018-04-27T07:14:50.907Z", 1156 1156 + "lastChanged": "2018-10-15T06:33:18.298Z", 1157 1157 + "name": { 1158 1158 + "en": "Snatch Pull (Barbell)" 1159 1159 + }, 1160 1160 + "instructions": { 1161 1161 + "en": "NOTE: As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Place a barbell on the floor and stand so that the bar is directly under your midfoot.||Lower your hips, take a wide grip on the barbell, and keep your torso straight with your chest up and head facing forward. This is your starting position.||Initiate the first pull by standing up with the bar by extending your hips and your knees and driving through your knees. Note that your back angle should remain constant and your arms should remain straight.||The second pull beings once the bar approaches the middle of your thighs -- in a jumping motion (but without your feet actually leaving the floor), accelerate the bar upwards by continuing to extend your hips, knees, and ankles.||Near the end of the second pull, continue to move the bar your torso should be fully upright. You shouldn't need to actively pull the bar upwards with your arms to accelerate the weight.||Quickly lower the bar back down to the middle of your thighs.||Lower the barbell back to the starting position.||Repeat for reps." 1162 1162 + }, 1163 1163 + "media": [ 1164 1164 + { 1165 1165 + "url": "https://files.strong.app/users/global/IMGtDblhrvToh.jpg", 1166 1166 + "type": "IMAGE", 1167 1167 + "contentType": "image/jpeg" 1168 1168 + }, 1169 1169 + { 1170 1170 + "url": "https://files.strong.app/users/global/THUtDblhrvToh%403x.png", 1171 1171 + "type": "THUMBNAIL", 1172 1172 + "contentType": "image/png" 1173 1173 + } 1174 1174 + ], 1175 1175 + "cellTypeConfigs": [ 1176 1176 + { 1177 1177 + "cellType": "BARBELL_WEIGHT", 1178 1178 + "mandatory": true 1179 1179 + }, 1180 1180 + { 1181 1181 + "cellType": "REPS", 1182 1182 + "mandatory": true 1183 1183 + }, 1184 1184 + { 1185 1185 + "cellType": "RPE", 1186 1186 + "isExponent": true 1187 1187 + } 1188 1188 + ], 1189 1189 + "isGlobal": true, 1190 1190 + "measurementType": "EXERCISE" 1191 1191 + }, 1192 1192 + { 1193 1193 + "_links": { 1194 1194 + "self": { 1195 1195 + "href": "/api/measurements/79f272a9-2d7f-4df0-ac75-d7d973f1df25" 1196 1196 + }, 1197 1197 + "tag": [ 1198 1198 + { 1199 1199 + "href": "/api/tags/core" 1200 1200 + } 1201 1201 + ] 1202 1202 + }, 1203 1203 + "id": "79f272a9-2d7f-4df0-ac75-d7d973f1df25", 1204 1204 + "created": "2018-04-27T07:14:43.365Z", 1205 1205 + "lastChanged": "2018-10-15T06:33:11.992Z", 1206 1206 + "name": { 1207 1207 + "en": "Side Bend (Dumbbell)" 1208 1208 + }, 1209 1209 + "instructions": { 1210 1210 + "en": "NOTE: A common mistake many people make is to hold a dumbbell with both hands. When performing this movement, be sure to hold a dumbbell in one hand only, then switch hands after performing the desired amount of reps.||Stand up straight while holding a dumbbell on the left hand with your palms facing your torso. Place your right hand on your waist. This will be your starting position.||Bend at the waist to the right as far as possible, all while making sure your back is straight, then come back to the starting position.||Repeat the movement, but bend to the left instead, then return to the starting position.||Repeat for reps." 1211 1211 + }, 1212 1212 + "media": [ 1213 1213 + { 1214 1214 + "url": "https://files.strong.app/users/global/IMGpzjSpXJTvu.jpg", 1215 1215 + "type": "IMAGE", 1216 1216 + "contentType": "image/jpeg" 1217 1217 + }, 1218 1218 + { 1219 1219 + "url": "https://files.strong.app/users/global/THUpzjSpXJTvu%403x.png", 1220 1220 + "type": "THUMBNAIL", 1221 1221 + "contentType": "image/png" 1222 1222 + } 1223 1223 + ], 1224 1224 + "cellTypeConfigs": [ 1225 1225 + { 1226 1226 + "cellType": "DUMBBELL_WEIGHT", 1227 1227 + "mandatory": true 1228 1228 + }, 1229 1229 + { 1230 1230 + "cellType": "REPS", 1231 1231 + "mandatory": true 1232 1232 + }, 1233 1233 + { 1234 1234 + "cellType": "RPE", 1235 1235 + "isExponent": true 1236 1236 + } 1237 1237 + ], 1238 1238 + "isGlobal": true, 1239 1239 + "measurementType": "EXERCISE" 1240 1240 + }, 1241 1241 + { 1242 1242 + "_links": { 1243 1243 + "self": { 1244 1244 + "href": "/api/measurements/1edc86ac-5c4a-46b4-a29b-04141141ff6b" 1245 1245 + }, 1246 1246 + "tag": [ 1247 1247 + { 1248 1248 + "href": "/api/tags/core" 1249 1249 + } 1250 1250 + ] 1251 1251 + }, 1252 1252 + "id": "1edc86ac-5c4a-46b4-a29b-04141141ff6b", 1253 1253 + "created": "2018-04-27T07:14:35.21Z", 1254 1254 + "lastChanged": "2018-10-15T06:33:08.923Z", 1255 1255 + "name": { 1256 1256 + "en": "Side Bend (Cable)" 1257 1257 + }, 1258 1258 + "instructions": { 1259 1259 + "en": "Adjust the pulley height so that it's almost at floor level. With the machine to your side, grab the cable attachment with your nearest arm by bending at the waist. This is your starting position.||Pull on the cable through your waist so your torso leans away from the pulley until your torso is straight.||Slowly lower the weight and return to the starting position by leaning your torso towards the pulley.||Repeat for reps, then continue with the opposite side." 1260 1260 + }, 1261 1261 + "media": [ 1262 1262 + { 1263 1263 + "url": "https://files.strong.app/users/global/IMGuodPjbv9AD.jpg", 1264 1264 + "type": "IMAGE", 1265 1265 + "contentType": "image/jpeg" 1266 1266 + }, 1267 1267 + { 1268 1268 + "url": "https://files.strong.app/users/global/THUuodPjbv9AD%403x.png", 1269 1269 + "type": "THUMBNAIL", 1270 1270 + "contentType": "image/png" 1271 1271 + } 1272 1272 + ], 1273 1273 + "cellTypeConfigs": [ 1274 1274 + { 1275 1275 + "cellType": "OTHER_WEIGHT", 1276 1276 + "mandatory": true 1277 1277 + }, 1278 1278 + { 1279 1279 + "cellType": "REPS", 1280 1280 + "mandatory": true 1281 1281 + }, 1282 1282 + { 1283 1283 + "cellType": "RPE", 1284 1284 + "isExponent": true 1285 1285 + } 1286 1286 + ], 1287 1287 + "isGlobal": true, 1288 1288 + "measurementType": "EXERCISE" 1289 1289 + }, 1290 1290 + { 1291 1291 + "_links": { 1292 1292 + "self": { 1293 1293 + "href": "/api/measurements/3e15b3fa-bd04-49ff-a622-633208a2d5df" 1294 1294 + }, 1295 1295 + "tag": [ 1296 1296 + { 1297 1297 + "href": "/api/tags/back" 1298 1298 + } 1299 1299 + ] 1300 1300 + }, 1301 1301 + "id": "3e15b3fa-bd04-49ff-a622-633208a2d5df", 1302 1302 + "created": "2018-04-27T07:14:27.818Z", 1303 1303 + "lastChanged": "2018-10-15T06:32:57.412Z", 1304 1304 + "name": { 1305 1305 + "en": "Shrug (Machine)" 1306 1306 + }, 1307 1307 + "instructions": { 1308 1308 + "en": "Hold the machine grips with pronated grip at shoulder width.||While exhaling, contract the trap muscles and elevate the bar.||Hold at the upper position and lower back to the starting position while exhaling.||Repeat for reps." 1309 1309 + }, 1310 1310 + "media": [ 1311 1311 + { 1312 1312 + "url": "https://files.strong.app/users/global/IMGnDh8Us74T8.jpg", 1313 1313 + "type": "IMAGE", 1314 1314 + "contentType": "image/jpeg" 1315 1315 + }, 1316 1316 + { 1317 1317 + "url": "https://files.strong.app/users/global/VIDnDh8Us74T8.mp4", 1318 1318 + "type": "VIDEO", 1319 1319 + "contentType": "video/mp4" 1320 1320 + }, 1321 1321 + { 1322 1322 + "url": "https://files.strong.app/users/global/THUnDh8Us74T8%403x.png", 1323 1323 + "type": "THUMBNAIL", 1324 1324 + "contentType": "image/png" 1325 1325 + } 1326 1326 + ], 1327 1327 + "cellTypeConfigs": [ 1328 1328 + { 1329 1329 + "cellType": "OTHER_WEIGHT", 1330 1330 + "mandatory": true 1331 1331 + }, 1332 1332 + { 1333 1333 + "cellType": "REPS", 1334 1334 + "mandatory": true 1335 1335 + }, 1336 1336 + { 1337 1337 + "cellType": "RPE", 1338 1338 + "isExponent": true 1339 1339 + } 1340 1340 + ], 1341 1341 + "isGlobal": true, 1342 1342 + "measurementType": "EXERCISE" 1343 1343 + }, 1344 1344 + { 1345 1345 + "_links": { 1346 1346 + "self": { 1347 1347 + "href": "/api/measurements/534954cb-6720-45c4-bf63-a0766142ec6c" 1348 1348 + }, 1349 1349 + "tag": [ 1350 1350 + { 1351 1351 + "href": "/api/tags/back" 1352 1352 + } 1353 1353 + ] 1354 1354 + }, 1355 1355 + "id": "534954cb-6720-45c4-bf63-a0766142ec6c", 1356 1356 + "created": "2018-04-27T07:14:21.047Z", 1357 1357 + "lastChanged": "2018-09-27T09:14:44.194Z", 1358 1358 + "name": { 1359 1359 + "en": "Seated Row (Machine)" 1360 1360 + }, 1361 1361 + "instructions": { 1362 1362 + "en": "Grip the machine handles with both hands and sit with chest upright and back straight.||With shoulders retracted, pull the handle towards the mid torso.||Squeeze the back muscles as the handle approaches the torso and hold before returning to the starting position.||Repeat for reps." 1363 1363 + }, 1364 1364 + "media": [ 1365 1365 + { 1366 1366 + "url": "https://files.strong.app/users/global/IMGqg1ric4s1t.jpg", 1367 1367 + "type": "IMAGE", 1368 1368 + "contentType": "image/jpeg" 1369 1369 + }, 1370 1370 + { 1371 1371 + "url": "https://files.strong.app/users/global/VIDqg1ric4s1t.mp4", 1372 1372 + "type": "VIDEO", 1373 1373 + "contentType": "video/mp4" 1374 1374 + }, 1375 1375 + { 1376 1376 + "url": "https://files.strong.app/users/global/THUqg1ric4s1t%403x.png", 1377 1377 + "type": "THUMBNAIL", 1378 1378 + "contentType": "image/png" 1379 1379 + } 1380 1380 + ], 1381 1381 + "cellTypeConfigs": [ 1382 1382 + { 1383 1383 + "cellType": "OTHER_WEIGHT", 1384 1384 + "mandatory": true 1385 1385 + }, 1386 1386 + { 1387 1387 + "cellType": "REPS", 1388 1388 + "mandatory": true 1389 1389 + }, 1390 1390 + { 1391 1391 + "cellType": "RPE", 1392 1392 + "isExponent": true 1393 1393 + } 1394 1394 + ], 1395 1395 + "isGlobal": true, 1396 1396 + "measurementType": "EXERCISE" 1397 1397 + }, 1398 1398 + { 1399 1399 + "_links": { 1400 1400 + "self": { 1401 1401 + "href": "/api/measurements/045d89bc-900c-444f-b72a-3852a05ef78f" 1402 1402 + }, 1403 1403 + "tag": [ 1404 1404 + { 1405 1405 + "href": "/api/tags/legs" 1406 1406 + } 1407 1407 + ] 1408 1408 + }, 1409 1409 + "id": "045d89bc-900c-444f-b72a-3852a05ef78f", 1410 1410 + "created": "2018-04-27T07:14:05.816Z", 1411 1411 + "lastChanged": "2018-09-27T09:14:36.681Z", 1412 1412 + "name": { 1413 1413 + "en": "Romanian Deadlift (Dumbbell)" 1414 1414 + }, 1415 1415 + "instructions": { 1416 1416 + "en": "Stand with shoulder width or narrower stance and grasp dumbbells from the rack, or deadlift from floor with shoulder width to wide overhand grip. This is your starting position.||Lower bar toward top of feet by bending hips while tracing front contour of legs through downward motion. Gradually bend knees through descent and keep your spine straight.||Once your hamstrings are fully stretched, return to the starting position by extending hips and knees until standing upright. Pull shoulders back slightly if rounded.||Repeat for reps." 1417 1417 + }, 1418 1418 + "media": [ 1419 1419 + { 1420 1420 + "url": "https://files.strong.app/users/global/IMGvIShAdvKvL.jpg", 1421 1421 + "type": "IMAGE", 1422 1422 + "contentType": "image/jpeg" 1423 1423 + }, 1424 1424 + { 1425 1425 + "url": "https://files.strong.app/users/global/VIDvIShAdvKvL.mp4", 1426 1426 + "type": "VIDEO", 1427 1427 + "contentType": "video/mp4" 1428 1428 + }, 1429 1429 + { 1430 1430 + "url": "https://files.strong.app/users/global/THUvIShAdvKvL%403x.png", 1431 1431 + "type": "THUMBNAIL", 1432 1432 + "contentType": "image/png" 1433 1433 + } 1434 1434 + ], 1435 1435 + "cellTypeConfigs": [ 1436 1436 + { 1437 1437 + "cellType": "DUMBBELL_WEIGHT", 1438 1438 + "mandatory": true 1439 1439 + }, 1440 1440 + { 1441 1441 + "cellType": "REPS", 1442 1442 + "mandatory": true 1443 1443 + }, 1444 1444 + { 1445 1445 + "cellType": "RPE", 1446 1446 + "isExponent": true 1447 1447 + } 1448 1448 + ], 1449 1449 + "isGlobal": true, 1450 1450 + "measurementType": "EXERCISE" 1451 1451 + }, 1452 1452 + { 1453 1453 + "_links": { 1454 1454 + "self": { 1455 1455 + "href": "/api/measurements/8dc8a29b-674b-43c9-bf6e-46b95f3414be" 1456 1456 + }, 1457 1457 + "tag": [ 1458 1458 + { 1459 1459 + "href": "/api/tags/shoulders" 1460 1460 + } 1461 1461 + ] 1462 1462 + }, 1463 1463 + "id": "8dc8a29b-674b-43c9-bf6e-46b95f3414be", 1464 1464 + "created": "2018-04-27T07:13:59.315Z", 1465 1465 + "lastChanged": "2018-09-27T09:14:28.128Z", 1466 1466 + "name": { 1467 1467 + "en": "Reverse Fly (Machine)" 1468 1468 + }, 1469 1469 + "instructions": { 1470 1470 + "en": "Adjust the machine handles so that they are placed in front of you, and adjust the seat height so the handles are at shoulder level.||Grip the handles and make sure your arms are fully extended. This is your starting position.||Pull your hands out to the side and backwards, forming a semi-circular pattern. Focus on moving the weight with your rear delts.||Once your arms are fully extended to your side, hold the position for a brief moment and slowly return to the starting position.||Repeat for reps." 1471 1471 + }, 1472 1472 + "media": [ 1473 1473 + { 1474 1474 + "url": "https://files.strong.app/users/global/THUf9oYdoIaWy%403x.png", 1475 1475 + "type": "THUMBNAIL", 1476 1476 + "contentType": "image/png" 1477 1477 + } 1478 1478 + ], 1479 1479 + "cellTypeConfigs": [ 1480 1480 + { 1481 1481 + "cellType": "OTHER_WEIGHT", 1482 1482 + "mandatory": true 1483 1483 + }, 1484 1484 + { 1485 1485 + "cellType": "REPS", 1486 1486 + "mandatory": true 1487 1487 + }, 1488 1488 + { 1489 1489 + "cellType": "RPE", 1490 1490 + "isExponent": true 1491 1491 + } 1492 1492 + ], 1493 1493 + "isGlobal": true, 1494 1494 + "measurementType": "EXERCISE" 1495 1495 + }, 1496 1496 + { 1497 1497 + "_links": { 1498 1498 + "self": { 1499 1499 + "href": "/api/measurements/edd6d6dd-2605-414a-bf0d-5ac3e41b8c06" 1500 1500 + }, 1501 1501 + "tag": [ 1502 1502 + { 1503 1503 + "href": "/api/tags/shoulders" 1504 1504 + } 1505 1505 + ] 1506 1506 + }, 1507 1507 + "id": "edd6d6dd-2605-414a-bf0d-5ac3e41b8c06", 1508 1508 + "created": "2018-04-27T07:13:52.511Z", 1509 1509 + "lastChanged": "2018-09-27T09:14:24.327Z", 1510 1510 + "name": { 1511 1511 + "en": "Reverse Fly (Dumbbell)" 1512 1512 + }, 1513 1513 + "instructions": { 1514 1514 + "en": "NOTE: This exercise can be done one arm at a time or two arms at the same time.||Adjust the bench so that it's at a 30 to 45 degree angle and lie down on the bench with your chest and torso pressing into the bench.||Hold a dumbbell on each hand and let your arms hang down with a slight bend at your elbows. This is your starting position.||Squeeze your shoulder blades together and move the weights out and away from each other to the side in an arc motion while exhaling.||Pause at the top when your arms are parallel to the floor, then return to the starting position.||Repeat for reps." 1515 1515 + }, 1516 1516 + "media": [ 1517 1517 + { 1518 1518 + "url": "https://files.strong.app/users/global/IMGoCsoHBYJDf.jpg", 1519 1519 + "type": "IMAGE", 1520 1520 + "contentType": "image/jpeg" 1521 1521 + }, 1522 1522 + { 1523 1523 + "url": "https://files.strong.app/users/global/VIDoCsoHBYJDf.mp4", 1524 1524 + "type": "VIDEO", 1525 1525 + "contentType": "video/mp4" 1526 1526 + }, 1527 1527 + { 1528 1528 + "url": "https://files.strong.app/users/global/THUoCsoHBYJDf%403x.png", 1529 1529 + "type": "THUMBNAIL", 1530 1530 + "contentType": "image/png" 1531 1531 + } 1532 1532 + ], 1533 1533 + "cellTypeConfigs": [ 1534 1534 + { 1535 1535 + "cellType": "DUMBBELL_WEIGHT", 1536 1536 + "mandatory": true 1537 1537 + }, 1538 1538 + { 1539 1539 + "cellType": "REPS", 1540 1540 + "mandatory": true 1541 1541 + }, 1542 1542 + { 1543 1543 + "cellType": "RPE", 1544 1544 + "isExponent": true 1545 1545 + } 1546 1546 + ], 1547 1547 + "isGlobal": true, 1548 1548 + "measurementType": "EXERCISE" 1549 1549 + }, 1550 1550 + { 1551 1551 + "_links": { 1552 1552 + "self": { 1553 1553 + "href": "/api/measurements/56f23487-1b65-4d4e-bcba-9d7a424110ef" 1554 1554 + }, 1555 1555 + "tag": [ 1556 1556 + { 1557 1557 + "href": "/api/tags/shoulders" 1558 1558 + } 1559 1559 + ] 1560 1560 + }, 1561 1561 + "id": "56f23487-1b65-4d4e-bcba-9d7a424110ef", 1562 1562 + "created": "2018-04-27T07:13:45.418Z", 1563 1563 + "lastChanged": "2018-09-27T09:14:20.736Z", 1564 1564 + "name": { 1565 1565 + "en": "Reverse Fly (Cable)" 1566 1566 + }, 1567 1567 + "instructions": { 1568 1568 + "en": "Adjust the pulleys so that the handles are at chest height.||Reach across your body and grab the left handle with your right hand, and grab the right handle with your left hand.||Position your arms straight ahead while holding onto each handle. This is your starting position.||Pull on the handles by moving your hands out to the side and back, and focusing on pulling the weight using your rear delts.||Once fully extended to the side, hold the position for a brief moment and slowly return to the starting position.||Repeat for reps." 1569 1569 + }, 1570 1570 + "media": [ 1571 1571 + { 1572 1572 + "url": "https://files.strong.app/users/global/IMGlEoprkFYZo.jpg", 1573 1573 + "type": "IMAGE", 1574 1574 + "contentType": "image/jpeg" 1575 1575 + }, 1576 1576 + { 1577 1577 + "url": "https://files.strong.app/users/global/THUlEoprkFYZo%403x.png", 1578 1578 + "type": "THUMBNAIL", 1579 1579 + "contentType": "image/png" 1580 1580 + } 1581 1581 + ], 1582 1582 + "cellTypeConfigs": [ 1583 1583 + { 1584 1584 + "cellType": "OTHER_WEIGHT", 1585 1585 + "mandatory": true 1586 1586 + }, 1587 1587 + { 1588 1588 + "cellType": "REPS", 1589 1589 + "mandatory": true 1590 1590 + }, 1591 1591 + { 1592 1592 + "cellType": "RPE", 1593 1593 + "isExponent": true 1594 1594 + } 1595 1595 + ], 1596 1596 + "isGlobal": true, 1597 1597 + "measurementType": "EXERCISE" 1598 1598 + }, 1599 1599 + { 1600 1600 + "_links": { 1601 1601 + "self": { 1602 1602 + "href": "/api/measurements/26c6975a-b7f5-4eec-8129-527a07a59d73" 1603 1603 + }, 1604 1604 + "tag": [ 1605 1605 + { 1606 1606 + "href": "/api/tags/arms" 1607 1607 + } 1608 1608 + ] 1609 1609 + }, 1610 1610 + "id": "26c6975a-b7f5-4eec-8129-527a07a59d73", 1611 1611 + "created": "2018-04-27T07:13:38.677Z", 1612 1612 + "lastChanged": "2018-10-15T06:32:45.934Z", 1613 1613 + "name": { 1614 1614 + "en": "Reverse Curl (Band)" 1615 1615 + }, 1616 1616 + "instructions": { 1617 1617 + "en": "Stand with bands under the midfoot and with elbows touching the side of the torso. Grasp the handles with a pronated grip.||Using biceps, pull forearms and hands upward until fully contracted.||Squeeze biceps and slowly lower back to the starting position.||Repeat for reps." 1618 1618 + }, 1619 1619 + "media": [ 1620 1620 + { 1621 1621 + "url": "https://files.strong.app/users/global/IMG8NxYtp6RAJ.jpg", 1622 1622 + "type": "IMAGE", 1623 1623 + "contentType": "image/jpeg" 1624 1624 + }, 1625 1625 + { 1626 1626 + "url": "https://files.strong.app/users/global/THU8NxYtp6RAJ%403x.png", 1627 1627 + "type": "THUMBNAIL", 1628 1628 + "contentType": "image/png" 1629 1629 + } 1630 1630 + ], 1631 1631 + "cellTypeConfigs": [ 1632 1632 + { 1633 1633 + "cellType": "REPS", 1634 1634 + "mandatory": true 1635 1635 + }, 1636 1636 + { 1637 1637 + "cellType": "RPE", 1638 1638 + "isExponent": true 1639 1639 + } 1640 1640 + ], 1641 1641 + "isGlobal": true, 1642 1642 + "measurementType": "EXERCISE" 1643 1643 + }, 1644 1644 + { 1645 1645 + "_links": { 1646 1646 + "self": { 1647 1647 + "href": "/api/measurements/a8eb5de6-5b77-4e81-adab-0835729506c7" 1648 1648 + }, 1649 1649 + "tag": [ 1650 1650 + { 1651 1651 + "href": "/api/tags/arms" 1652 1652 + } 1653 1653 + ] 1654 1654 + }, 1655 1655 + "id": "a8eb5de6-5b77-4e81-adab-0835729506c7", 1656 1656 + "created": "2018-04-27T07:13:31.79Z", 1657 1657 + "lastChanged": "2018-09-27T09:14:12.516Z", 1658 1658 + "name": { 1659 1659 + "en": "Preacher Curl (Machine)" 1660 1660 + }, 1661 1661 + "instructions": { 1662 1662 + "en": "Adjust the preacher bench to the appropriate height and hold a the machine handles with upper arm placed against the pad.||Breathing out, contract the bicep and pull the barbell towards the upper chest.||Hold at the upper position while contracting the bicep and then slowly return to the starting position.||Repeat for reps." 1663 1663 + }, 1664 1664 + "media": [ 1665 1665 + { 1666 1666 + "url": "https://files.strong.app/users/global/IMGuEMx4aDD3G.jpg", 1667 1667 + "type": "IMAGE", 1668 1668 + "contentType": "image/jpeg" 1669 1669 + }, 1670 1670 + { 1671 1671 + "url": "https://files.strong.app/users/global/VIDuEMx4aDD3G.mp4", 1672 1672 + "type": "VIDEO", 1673 1673 + "contentType": "video/mp4" 1674 1674 + }, 1675 1675 + { 1676 1676 + "url": "https://files.strong.app/users/global/THUuEMx4aDD3G%403x.png", 1677 1677 + "type": "THUMBNAIL", 1678 1678 + "contentType": "image/png" 1679 1679 + } 1680 1680 + ], 1681 1681 + "cellTypeConfigs": [ 1682 1682 + { 1683 1683 + "cellType": "OTHER_WEIGHT", 1684 1684 + "mandatory": true 1685 1685 + }, 1686 1686 + { 1687 1687 + "cellType": "REPS", 1688 1688 + "mandatory": true 1689 1689 + }, 1690 1690 + { 1691 1691 + "cellType": "RPE", 1692 1692 + "isExponent": true 1693 1693 + } 1694 1694 + ], 1695 1695 + "isGlobal": true, 1696 1696 + "measurementType": "EXERCISE" 1697 1697 + }, 1698 1698 + { 1699 1699 + "_links": { 1700 1700 + "self": { 1701 1701 + "href": "/api/measurements/815c8007-0c79-4f8d-a2b8-873f7c03be9a" 1702 1702 + }, 1703 1703 + "tag": [ 1704 1704 + { 1705 1705 + "href": "/api/tags/arms" 1706 1706 + } 1707 1707 + ] 1708 1708 + }, 1709 1709 + "id": "815c8007-0c79-4f8d-a2b8-873f7c03be9a", 1710 1710 + "created": "2018-04-27T07:13:25.694Z", 1711 1711 + "lastChanged": "2018-09-27T09:14:09.449Z", 1712 1712 + "name": { 1713 1713 + "en": "Preacher Curl (Dumbbell)" 1714 1714 + }, 1715 1715 + "instructions": { 1716 1716 + "en": "NOTE: This exercise can be performed with either one arm at a time or both arms at the same time.||Adjust the preacher bench to the appropriate height and hold the dumbbells with upper arm placed against the pad.||Breathing out, contract the bicep and pull the barbell towards the upper chest.||Hold at the upper position while contracting the bicep and then slowly return to the starting position.||Repeat for reps." 1717 1717 + }, 1718 1718 + "media": [ 1719 1719 + { 1720 1720 + "url": "https://files.strong.app/users/global/IMG0CAunsXMZ8.jpg", 1721 1721 + "type": "IMAGE", 1722 1722 + "contentType": "image/jpeg" 1723 1723 + }, 1724 1724 + { 1725 1725 + "url": "https://files.strong.app/users/global/VID0CAunsXMZ8.mp4", 1726 1726 + "type": "VIDEO", 1727 1727 + "contentType": "video/mp4" 1728 1728 + }, 1729 1729 + { 1730 1730 + "url": "https://files.strong.app/users/global/THU0CAunsXMZ8%403x.png", 1731 1731 + "type": "THUMBNAIL", 1732 1732 + "contentType": "image/png" 1733 1733 + } 1734 1734 + ], 1735 1735 + "cellTypeConfigs": [ 1736 1736 + { 1737 1737 + "cellType": "DUMBBELL_WEIGHT", 1738 1738 + "mandatory": true 1739 1739 + }, 1740 1740 + { 1741 1741 + "cellType": "REPS", 1742 1742 + "mandatory": true 1743 1743 + }, 1744 1744 + { 1745 1745 + "cellType": "RPE", 1746 1746 + "isExponent": true 1747 1747 + } 1748 1748 + ], 1749 1749 + "isGlobal": true, 1750 1750 + "measurementType": "EXERCISE" 1751 1751 + }, 1752 1752 + { 1753 1753 + "_links": { 1754 1754 + "self": { 1755 1755 + "href": "/api/measurements/ad292205-db0e-4ced-9cef-f82b8aa243d5" 1756 1756 + }, 1757 1757 + "tag": [ 1758 1758 + { 1759 1759 + "href": "/api/tags/legs" 1760 1760 + } 1761 1761 + ] 1762 1762 + }, 1763 1763 + "id": "ad292205-db0e-4ced-9cef-f82b8aa243d5", 1764 1764 + "created": "2018-04-27T07:13:18.588Z", 1765 1765 + "lastChanged": "2018-09-27T09:14:01.036Z", 1766 1766 + "name": { 1767 1767 + "en": "Pistol Squat" 1768 1768 + }, 1769 1769 + "instructions": { 1770 1770 + "en": "While standing upright, raise one foot off the floor. Make sure that your head is looking directly forward and your chest is help up high. Keep your knees and hips slightly bent with your back straight and your arms held directly in front of you. This is your starting position.||Lower your body and squat down by flexing your hips and knees. Make sure to extend your raised leg forward to make room for it as you descend.||Pay close attention to your balance and go as low as your flexibility allows you to.||At the bottom of the movement, hold for a brief moment and slowly return to the starting position by extending your hips and your knees and driving the weight through your working foot.||Repeat for reps, then switch to the opposite side." 1771 1771 + }, 1772 1772 + "media": [ 1773 1773 + { 1774 1774 + "url": "https://files.strong.app/users/global/IMGSN216s1ssO.jpg", 1775 1775 + "type": "IMAGE", 1776 1776 + "contentType": "image/jpeg" 1777 1777 + }, 1778 1778 + { 1779 1779 + "url": "https://files.strong.app/users/global/THUSN216s1ssO%403x.png", 1780 1780 + "type": "THUMBNAIL", 1781 1781 + "contentType": "image/png" 1782 1782 + } 1783 1783 + ], 1784 1784 + "cellTypeConfigs": [ 1785 1785 + { 1786 1786 + "cellType": "WEIGHTED_BODYWEIGHT" 1787 1787 + }, 1788 1788 + { 1789 1789 + "cellType": "REPS", 1790 1790 + "mandatory": true 1791 1791 + }, 1792 1792 + { 1793 1793 + "cellType": "RPE", 1794 1794 + "isExponent": true 1795 1795 + } 1796 1796 + ], 1797 1797 + "isGlobal": true, 1798 1798 + "measurementType": "EXERCISE" 1799 1799 + }, 1800 1800 + { 1801 1801 + "_links": { 1802 1802 + "self": { 1803 1803 + "href": "/api/measurements/487e8b08-458f-43da-a9f6-e339c8d548a9" 1804 1804 + }, 1805 1805 + "tag": [ 1806 1806 + { 1807 1807 + "href": "/api/tags/chest" 1808 1808 + } 1809 1809 + ] 1810 1810 + }, 1811 1811 + "id": "487e8b08-458f-43da-a9f6-e339c8d548a9", 1812 1812 + "created": "2018-04-27T07:13:12.028Z", 1813 1813 + "lastChanged": "2018-09-27T09:13:52.538Z", 1814 1814 + "name": { 1815 1815 + "en": "Pec Deck (Machine)" 1816 1816 + }, 1817 1817 + "instructions": { 1818 1818 + "en": "Sitting with the pad against the back, place your forearms against the pad with your elbows at a 90 degree angle.||Squeeze the chest and bring your elbows together.||Hold the contraction for a brief moment and slowly return to the starting position.||Repeat for reps." 1819 1819 + }, 1820 1820 + "media": [ 1821 1821 + { 1822 1822 + "url": "https://files.strong.app/users/global/IMGtklNHrWzOF.jpg", 1823 1823 + "type": "IMAGE", 1824 1824 + "contentType": "image/jpeg" 1825 1825 + }, 1826 1826 + { 1827 1827 + "url": "https://files.strong.app/users/global/VIDtklNHrWzOF.mp4", 1828 1828 + "type": "VIDEO", 1829 1829 + "contentType": "video/mp4" 1830 1830 + }, 1831 1831 + { 1832 1832 + "url": "https://files.strong.app/users/global/THUtklNHrWzOF%403x.png", 1833 1833 + "type": "THUMBNAIL", 1834 1834 + "contentType": "image/png" 1835 1835 + } 1836 1836 + ], 1837 1837 + "cellTypeConfigs": [ 1838 1838 + { 1839 1839 + "cellType": "OTHER_WEIGHT", 1840 1840 + "mandatory": true 1841 1841 + }, 1842 1842 + { 1843 1843 + "cellType": "REPS", 1844 1844 + "mandatory": true 1845 1845 + }, 1846 1846 + { 1847 1847 + "cellType": "RPE", 1848 1848 + "isExponent": true 1849 1849 + } 1850 1850 + ], 1851 1851 + "isGlobal": true, 1852 1852 + "measurementType": "EXERCISE" 1853 1853 + }, 1854 1854 + { 1855 1855 + "_links": { 1856 1856 + "self": { 1857 1857 + "href": "/api/measurements/45fbc14c-584e-473f-81f3-14ad422906be" 1858 1858 + }, 1859 1859 + "tag": [ 1860 1860 + { 1861 1861 + "href": "/api/tags/shoulders" 1862 1862 + } 1863 1863 + ] 1864 1864 + }, 1865 1865 + "id": "45fbc14c-584e-473f-81f3-14ad422906be", 1866 1866 + "created": "2018-04-27T07:10:30.854Z", 1867 1867 + "lastChanged": "2018-10-15T05:42:48.307Z", 1868 1868 + "name": { 1869 1869 + "en": "Overhead Press (Cable)" 1870 1870 + }, 1871 1871 + "instructions": { 1872 1872 + "en": "Move the cables to the bottom of the towers and select an appropriate weight.||Raise handles to shoulder height and align parallel to the shoulders.||Align elbow with handle so that it is perpendicular to the group and press upward while exhaling.||Lower handles to starting position slowly while inhaling.||Repeat for reps." 1873 1873 + }, 1874 1874 + "media": [ 1875 1875 + { 1876 1876 + "url": "https://files.strong.app/users/global/IMGC3J3MzGLLv.jpg", 1877 1877 + "type": "IMAGE", 1878 1878 + "contentType": "image/jpeg" 1879 1879 + }, 1880 1880 + { 1881 1881 + "url": "https://files.strong.app/users/global/THUC3J3MzGLLv%403x.png", 1882 1882 + "type": "THUMBNAIL", 1883 1883 + "contentType": "image/png" 1884 1884 + } 1885 1885 + ], 1886 1886 + "cellTypeConfigs": [ 1887 1887 + { 1888 1888 + "cellType": "OTHER_WEIGHT", 1889 1889 + "mandatory": true 1890 1890 + }, 1891 1891 + { 1892 1892 + "cellType": "REPS", 1893 1893 + "mandatory": true 1894 1894 + }, 1895 1895 + { 1896 1896 + "cellType": "RPE", 1897 1897 + "isExponent": true 1898 1898 + } 1899 1899 + ], 1900 1900 + "isGlobal": true, 1901 1901 + "measurementType": "EXERCISE" 1902 1902 + }, 1903 1903 + { 1904 1904 + "_links": { 1905 1905 + "self": { 1906 1906 + "href": "/api/measurements/b2f5a8c1-b66a-4b4f-8f2a-72fbf578d943" 1907 1907 + }, 1908 1908 + "tag": [ 1909 1909 + { 1910 1910 + "href": "/api/tags/legs" 1911 1911 + } 1912 1912 + ] 1913 1913 + }, 1914 1914 + "id": "b2f5a8c1-b66a-4b4f-8f2a-72fbf578d943", 1915 1915 + "created": "2018-04-27T07:10:10.317Z", 1916 1916 + "lastChanged": "2018-10-15T05:42:26.642Z", 1917 1917 + "name": { 1918 1918 + "en": "Lying Leg Curl (Machine)" 1919 1919 + }, 1920 1920 + "instructions": { 1921 1921 + "en": "Adjust the machine lever to fit your height so that the pad of the lever is placed a few inches under your calves when lying face down.||While keeping your torso flat on the bench, grab the machine handles and ensure that your legs are fully stretched. This is your starting position.||Without lifting the upper legs from the pad, curl your legs up as high as you possibly can by bringing your foot as close as possible to your glutes.||Hold this position for a brief moment, then bring your legs back down to the initial position.||Repeat for reps." 1922 1922 + }, 1923 1923 + "media": [ 1924 1924 + { 1925 1925 + "url": "https://files.strong.app/users/global/IMGBwAaRYiaI1.jpg", 1926 1926 + "type": "IMAGE", 1927 1927 + "contentType": "image/jpeg" 1928 1928 + }, 1929 1929 + { 1930 1930 + "url": "https://files.strong.app/users/global/VIDBwAaRYiaI1.mp4", 1931 1931 + "type": "VIDEO", 1932 1932 + "contentType": "video/mp4" 1933 1933 + }, 1934 1934 + { 1935 1935 + "url": "https://files.strong.app/users/global/THUBwAaRYiaI1%403x.png", 1936 1936 + "type": "THUMBNAIL", 1937 1937 + "contentType": "image/png" 1938 1938 + } 1939 1939 + ], 1940 1940 + "cellTypeConfigs": [ 1941 1941 + { 1942 1942 + "cellType": "OTHER_WEIGHT", 1943 1943 + "mandatory": true 1944 1944 + }, 1945 1945 + { 1946 1946 + "cellType": "REPS", 1947 1947 + "mandatory": true 1948 1948 + }, 1949 1949 + { 1950 1950 + "cellType": "RPE", 1951 1951 + "isExponent": true 1952 1952 + } 1953 1953 + ], 1954 1954 + "isGlobal": true, 1955 1955 + "measurementType": "EXERCISE" 1956 1956 + }, 1957 1957 + { 1958 1958 + "_links": { 1959 1959 + "self": { 1960 1960 + "href": "/api/measurements/d3f21789-0e0c-4c2a-a633-3617f383a11d" 1961 1961 + }, 1962 1962 + "tag": [ 1963 1963 + { 1964 1964 + "href": "/api/tags/shoulders" 1965 1965 + } 1966 1966 + ] 1967 1967 + }, 1968 1968 + "id": "d3f21789-0e0c-4c2a-a633-3617f383a11d", 1969 1969 + "created": "2018-04-27T07:09:06.873Z", 1970 1970 + "lastChanged": "2018-10-15T05:42:24.823Z", 1971 1971 + "name": { 1972 1972 + "en": "Lateral Raise (Machine)" 1973 1973 + }, 1974 1974 + "instructions": { 1975 1975 + "en": "Adjust the seat height on the machine and select an appropriate load, then take a seat and place your upper arm against the pad. Maintain a straight torso -- this is your starting position.||Begin the movement by pushing your elbows upwards and outwards, and continue raising them until they're parallel with the floor.||Hold at the top of the movement for a brief moment, then slowly return to the starting position in a controlled manner.||Repeat for reps." 1976 1976 + }, 1977 1977 + "media": [ 1978 1978 + { 1979 1979 + "url": "https://files.strong.app/users/global/IMG4389vcZicE.jpg", 1980 1980 + "type": "IMAGE", 1981 1981 + "contentType": "image/jpeg" 1982 1982 + }, 1983 1983 + { 1984 1984 + "url": "https://files.strong.app/users/global/THU4389vcZicE%403x.png", 1985 1985 + "type": "THUMBNAIL", 1986 1986 + "contentType": "image/png" 1987 1987 + } 1988 1988 + ], 1989 1989 + "cellTypeConfigs": [ 1990 1990 + { 1991 1991 + "cellType": "OTHER_WEIGHT", 1992 1992 + "mandatory": true 1993 1993 + }, 1994 1994 + { 1995 1995 + "cellType": "REPS", 1996 1996 + "mandatory": true 1997 1997 + }, 1998 1998 + { 1999 1999 + "cellType": "RPE", 2000 2000 + "isExponent": true 2001 2001 + } 2002 2002 + ], 2003 2003 + "isGlobal": true, 2004 2004 + "measurementType": "EXERCISE" 2005 2005 + }, 2006 2006 + { 2007 2007 + "_links": { 2008 2008 + "self": { 2009 2009 + "href": "/api/measurements/a8121bda-a232-4da2-be80-85bbe05c53d7" 2010 2010 + }, 2011 2011 + "tag": [ 2012 2012 + { 2013 2013 + "href": "/api/tags/back" 2014 2014 + } 2015 2015 + ] 2016 2016 + }, 2017 2017 + "id": "a8121bda-a232-4da2-be80-85bbe05c53d7", 2018 2018 + "created": "2018-04-27T07:08:57.716Z", 2019 2019 + "lastChanged": "2018-10-15T05:40:53.682Z", 2020 2020 + "name": { 2021 2021 + "en": "Lat Pulldown (Machine)" 2022 2022 + }, 2023 2023 + "instructions": { 2024 2024 + "en": "Sit down at the machine and secure your knees under the knee pads.||Grip the machine handles with a pronated grip at around than shoulder width.||As you exhale, pull the handles down until it touches the upper chest.||Pause and squeeze the back muscles.||Slowly bring the bar back to the starting position with the lats fully stretched.||Repeat for reps." 2025 2025 + }, 2026 2026 + "media": [ 2027 2027 + { 2028 2028 + "url": "https://files.strong.app/users/global/IMGIyDTukznLV.jpg", 2029 2029 + "type": "IMAGE", 2030 2030 + "contentType": "image/jpeg" 2031 2031 + }, 2032 2032 + { 2033 2033 + "url": "https://files.strong.app/users/global/THUIyDTukznLV%403x.png", 2034 2034 + "type": "THUMBNAIL", 2035 2035 + "contentType": "image/png" 2036 2036 + } 2037 2037 + ], 2038 2038 + "cellTypeConfigs": [ 2039 2039 + { 2040 2040 + "cellType": "OTHER_WEIGHT", 2041 2041 + "mandatory": true 2042 2042 + }, 2043 2043 + { 2044 2044 + "cellType": "REPS", 2045 2045 + "mandatory": true 2046 2046 + }, 2047 2047 + { 2048 2048 + "cellType": "RPE", 2049 2049 + "isExponent": true 2050 2050 + } 2051 2051 + ], 2052 2052 + "isGlobal": true, 2053 2053 + "measurementType": "EXERCISE" 2054 2054 + }, 2055 2055 + { 2056 2056 + "_links": { 2057 2057 + "self": { 2058 2058 + "href": "/api/measurements/f12e2a9b-02ea-4d38-9127-aa6234786d3a" 2059 2059 + }, 2060 2060 + "tag": [ 2061 2061 + { 2062 2062 + "href": "/api/tags/back" 2063 2063 + } 2064 2064 + ] 2065 2065 + }, 2066 2066 + "id": "f12e2a9b-02ea-4d38-9127-aa6234786d3a", 2067 2067 + "created": "2018-04-27T07:08:49.051Z", 2068 2068 + "lastChanged": "2018-10-15T05:40:57.943Z", 2069 2069 + "name": { 2070 2070 + "en": "Lat Pulldown - 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This is your starting position.||Lift your legs up and bring your knees to your chest. Be sure not to use any momentum, and avoid swinging your legs up.||Hold at the top of the movement for a brief moment, then lower your legs back down to the starting position.||Repeat for reps." 2172 2172 + }, 2173 2173 + "media": [ 2174 2174 + { 2175 2175 + "url": "https://files.strong.app/users/global/IMGwkhBV3Coyj.jpg", 2176 2176 + "type": "IMAGE", 2177 2177 + "contentType": "image/jpeg" 2178 2178 + }, 2179 2179 + { 2180 2180 + "url": "https://files.strong.app/users/global/VIDwkhBV3Coyj.mp4", 2181 2181 + "type": "VIDEO", 2182 2182 + "contentType": "video/mp4" 2183 2183 + }, 2184 2184 + { 2185 2185 + "url": "https://files.strong.app/users/global/THUwkhBV3Coyj%403x.png", 2186 2186 + "type": "THUMBNAIL", 2187 2187 + "contentType": "image/png" 2188 2188 + } 2189 2189 + ], 2190 2190 + "cellTypeConfigs": [ 2191 2191 + { 2192 2192 + "cellType": "WEIGHTED_BODYWEIGHT" 2193 2193 + }, 2194 2194 + { 2195 2195 + "cellType": "REPS", 2196 2196 + "mandatory": true 2197 2197 + }, 2198 2198 + { 2199 2199 + "cellType": "RPE", 2200 2200 + "isExponent": true 2201 2201 + } 2202 2202 + ], 2203 2203 + "isGlobal": true, 2204 2204 + "measurementType": "EXERCISE" 2205 2205 + }, 2206 2206 + { 2207 2207 + "_links": { 2208 2208 + "self": { 2209 2209 + "href": "/api/measurements/65e1c38c-2013-40df-9d57-716a7f7f71e1" 2210 2210 + }, 2211 2211 + "tag": [ 2212 2212 + { 2213 2213 + "href": "/api/tags/back" 2214 2214 + } 2215 2215 + ] 2216 2216 + }, 2217 2217 + "id": "65e1c38c-2013-40df-9d57-716a7f7f71e1", 2218 2218 + "created": "2018-04-27T07:08:23.935Z", 2219 2219 + "lastChanged": "2018-09-27T08:55:57.117Z", 2220 2220 + "name": { 2221 2221 + "en": "Iso-Lateral Row (Machine)" 2222 2222 + }, 2223 2223 + "instructions": { 2224 2224 + "en": "NOTE: This exercise can be performed one arm at a time or both hands at the same time.||Grip the machine handles with both hands and sit with chest upright against the pad and back straight.||With shoulders retracted, pull the handle towards the mid torso.||Squeeze the back muscles as the handle approaches the torso and hold before returning to the starting position.||Repeat for reps." 2225 2225 + }, 2226 2226 + "media": [ 2227 2227 + { 2228 2228 + "url": "https://files.strong.app/users/global/IMG8UKC0MjWJ0.jpg", 2229 2229 + "type": "IMAGE", 2230 2230 + "contentType": "image/jpeg" 2231 2231 + }, 2232 2232 + { 2233 2233 + "url": "https://files.strong.app/users/global/THU8UKC0MjWJ0%403x.png", 2234 2234 + "type": "THUMBNAIL", 2235 2235 + "contentType": "image/png" 2236 2236 + } 2237 2237 + ], 2238 2238 + "cellTypeConfigs": [ 2239 2239 + { 2240 2240 + "cellType": "OTHER_WEIGHT", 2241 2241 + "mandatory": true 2242 2242 + }, 2243 2243 + { 2244 2244 + "cellType": "REPS", 2245 2245 + "mandatory": true 2246 2246 + }, 2247 2247 + { 2248 2248 + "cellType": "RPE", 2249 2249 + "isExponent": true 2250 2250 + } 2251 2251 + ], 2252 2252 + "isGlobal": true, 2253 2253 + "measurementType": "EXERCISE" 2254 2254 + }, 2255 2255 + { 2256 2256 + "_links": { 2257 2257 + "self": { 2258 2258 + "href": "/api/measurements/b710665a-f88e-4d31-99bf-5ecb7b5f6500" 2259 2259 + }, 2260 2260 + "tag": [ 2261 2261 + { 2262 2262 + "href": "/api/tags/chest" 2263 2263 + } 2264 2264 + ] 2265 2265 + }, 2266 2266 + "id": "b710665a-f88e-4d31-99bf-5ecb7b5f6500", 2267 2267 + "created": "2018-04-27T07:08:14.852Z", 2268 2268 + "lastChanged": "2018-09-27T08:55:55.242Z", 2269 2269 + "name": { 2270 2270 + "en": "Iso-Lateral Chest Press (Machine)" 2271 2271 + }, 2272 2272 + "instructions": { 2273 2273 + "en": "NOTE: This exercise can be done one arm at a time or with both arms at the same time.||Adjust the seat for your height so that the handles are near the middle of your chest. Your head should be up straight, and your chest held upwards. This is your starting position.||Press the handles forward until your arms are fully extended.||Briefly pause at the top of the movement, and lower the weight back down to the starting position.||Repeat for reps." 2274 2274 + }, 2275 2275 + "media": [ 2276 2276 + { 2277 2277 + "url": "https://files.strong.app/users/global/IMG949NJCigex.jpg", 2278 2278 + "type": "IMAGE", 2279 2279 + "contentType": "image/jpeg" 2280 2280 + }, 2281 2281 + { 2282 2282 + "url": "https://files.strong.app/users/global/VID949NJCigex.mp4", 2283 2283 + "type": "VIDEO", 2284 2284 + "contentType": "video/mp4" 2285 2285 + }, 2286 2286 + { 2287 2287 + "url": "https://files.strong.app/users/global/THU949NJCigex%403x.png", 2288 2288 + "type": "THUMBNAIL", 2289 2289 + "contentType": "image/png" 2290 2290 + } 2291 2291 + ], 2292 2292 + "cellTypeConfigs": [ 2293 2293 + { 2294 2294 + "cellType": "OTHER_WEIGHT", 2295 2295 + "mandatory": true 2296 2296 + }, 2297 2297 + { 2298 2298 + "cellType": "REPS", 2299 2299 + "mandatory": true 2300 2300 + }, 2301 2301 + { 2302 2302 + "cellType": "RPE", 2303 2303 + "isExponent": true 2304 2304 + } 2305 2305 + ], 2306 2306 + "isGlobal": true, 2307 2307 + "measurementType": "EXERCISE" 2308 2308 + }, 2309 2309 + { 2310 2310 + "_links": { 2311 2311 + "self": { 2312 2312 + "href": "/api/measurements/9a999f16-ca2a-47bf-a96c-b4977a6173ff" 2313 2313 + }, 2314 2314 + "tag": [ 2315 2315 + { 2316 2316 + "href": "/api/tags/back" 2317 2317 + } 2318 2318 + ] 2319 2319 + }, 2320 2320 + "id": "9a999f16-ca2a-47bf-a96c-b4977a6173ff", 2321 2321 + "created": "2018-04-27T07:08:05.493Z", 2322 2322 + "lastChanged": "2018-09-27T08:56:12.376Z", 2323 2323 + "name": { 2324 2324 + "en": "Inverted Row (Bodyweight)" 2325 2325 + }, 2326 2326 + "instructions": { 2327 2327 + "en": "NOTE: For this exercise, you can use a power rack or a Smith machine.||Position a bar in a rack to about waist height.||Lie down underneath the bar and hang on the bar with a slightly wider than shoulder width Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.||Pull your chest towards the bar by retracting your shoulder blades and flexing at the elbow.||Pause at the top of the movement, then slowly lower yourself back down to the starting position.||Repeat for reps." 2328 2328 + }, 2329 2329 + "media": [ 2330 2330 + { 2331 2331 + "url": "https://files.strong.app/users/global/IMGPrVcu3FSXf.jpg", 2332 2332 + "type": "IMAGE", 2333 2333 + "contentType": "image/jpeg" 2334 2334 + }, 2335 2335 + { 2336 2336 + "url": "https://files.strong.app/users/global/VIDPrVcu3FSXf.mp4", 2337 2337 + "type": "VIDEO", 2338 2338 + "contentType": "video/mp4" 2339 2339 + }, 2340 2340 + { 2341 2341 + "url": "https://files.strong.app/users/global/THUPrVcu3FSXf%403x.png", 2342 2342 + "type": "THUMBNAIL", 2343 2343 + "contentType": "image/png" 2344 2344 + } 2345 2345 + ], 2346 2346 + "cellTypeConfigs": [ 2347 2347 + { 2348 2348 + "cellType": "REPS", 2349 2349 + "mandatory": true 2350 2350 + }, 2351 2351 + { 2352 2352 + "cellType": "RPE", 2353 2353 + "isExponent": true 2354 2354 + } 2355 2355 + ], 2356 2356 + "isGlobal": true, 2357 2357 + "measurementType": "EXERCISE" 2358 2358 + }, 2359 2359 + { 2360 2360 + "_links": { 2361 2361 + "self": { 2362 2362 + "href": "/api/measurements/2a19b409-da25-48de-8205-3fb89f7e95f2" 2363 2363 + }, 2364 2364 + "tag": [ 2365 2365 + { 2366 2366 + "href": "/api/tags/cardio" 2367 2367 + } 2368 2368 + ] 2369 2369 + }, 2370 2370 + "id": "2a19b409-da25-48de-8205-3fb89f7e95f2", 2371 2371 + "created": "2018-04-27T07:06:47.88Z", 2372 2372 + "lastChanged": "2018-10-15T05:54:09.348Z", 2373 2373 + "name": { 2374 2374 + "en": "Running (Treadmill)" 2375 2375 + }, 2376 2376 + "media": [ 2377 2377 + { 2378 2378 + "url": "https://files.strong.app/users/global/IMGHiAlcwtgMx.jpg", 2379 2379 + "type": "IMAGE", 2380 2380 + "contentType": "image/jpeg" 2381 2381 + }, 2382 2382 + { 2383 2383 + "url": "https://files.strong.app/users/global/VIDHiAlcwtgMx.mp4", 2384 2384 + "type": "VIDEO", 2385 2385 + "contentType": "video/mp4" 2386 2386 + }, 2387 2387 + { 2388 2388 + "url": "https://files.strong.app/users/global/THUHiAlcwtgMx%403x.png", 2389 2389 + "type": "THUMBNAIL", 2390 2390 + "contentType": "image/png" 2391 2391 + } 2392 2392 + ], 2393 2393 + "cellTypeConfigs": [ 2394 2394 + { 2395 2395 + "cellType": "DISTANCE" 2396 2396 + }, 2397 2397 + { 2398 2398 + "cellType": "DURATION" 2399 2399 + } 2400 2400 + ], 2401 2401 + "isGlobal": true, 2402 2402 + "measurementType": "EXERCISE" 2403 2403 + }, 2404 2404 + { 2405 2405 + "_links": { 2406 2406 + "self": { 2407 2407 + "href": "/api/measurements/ed06489a-f597-4cc1-81d0-eef7804f1fc5" 2408 2408 + }, 2409 2409 + "tag": [ 2410 2410 + { 2411 2411 + "href": "/api/tags/back" 2412 2412 + } 2413 2413 + ] 2414 2414 + }, 2415 2415 + "id": "ed06489a-f597-4cc1-81d0-eef7804f1fc5", 2416 2416 + "created": "2018-04-27T07:06:35.138Z", 2417 2417 + "lastChanged": "2018-10-15T06:32:22.125Z", 2418 2418 + "name": { 2419 2419 + "en": "Incline Row (Dumbbell)" 2420 2420 + }, 2421 2421 + "instructions": { 2422 2422 + "en": "NOTE: This exercise can be done one arm at a time or two arms at the same time.||Adjust the bench so that it's at a 30 to 45 degree angle and lean into it.||Hold a dumbbell on each hand and let your arms hang down. This is your starting position.||Row the dumbbells up to your side by retracting your shoulder blades and pulling at the elbows.||Pause at the top of the exercise, and then return to the starting position.||Repeat for reps." 2423 2423 + }, 2424 2424 + "media": [ 2425 2425 + { 2426 2426 + "url": "https://files.strong.app/users/global/IMGuAFBYeQy5e.jpg", 2427 2427 + "type": "IMAGE", 2428 2428 + "contentType": "image/jpeg" 2429 2429 + }, 2430 2430 + { 2431 2431 + "url": "https://files.strong.app/users/global/VIDuAFBYeQy5e.mp4", 2432 2432 + "type": "VIDEO", 2433 2433 + "contentType": "video/mp4" 2434 2434 + }, 2435 2435 + { 2436 2436 + "url": "https://files.strong.app/users/global/THUuAFBYeQy5e%403x.png", 2437 2437 + "type": "THUMBNAIL", 2438 2438 + "contentType": "image/png" 2439 2439 + } 2440 2440 + ], 2441 2441 + "cellTypeConfigs": [ 2442 2442 + { 2443 2443 + "cellType": "DUMBBELL_WEIGHT", 2444 2444 + "mandatory": true 2445 2445 + }, 2446 2446 + { 2447 2447 + "cellType": "REPS", 2448 2448 + "mandatory": true 2449 2449 + }, 2450 2450 + { 2451 2451 + "cellType": "RPE", 2452 2452 + "isExponent": true 2453 2453 + } 2454 2454 + ], 2455 2455 + "isGlobal": true, 2456 2456 + "measurementType": "EXERCISE" 2457 2457 + }, 2458 2458 + { 2459 2459 + "_links": { 2460 2460 + "self": { 2461 2461 + "href": "/api/measurements/a45a5776-cbfc-4abf-9a05-f5c7d110c8ff" 2462 2462 + }, 2463 2463 + "tag": [ 2464 2464 + { 2465 2465 + "href": "/api/tags/arms" 2466 2466 + } 2467 2467 + ] 2468 2468 + }, 2469 2469 + "id": "a45a5776-cbfc-4abf-9a05-f5c7d110c8ff", 2470 2470 + "created": "2018-04-27T07:06:24.373Z", 2471 2471 + "lastChanged": "2018-10-15T06:32:16.894Z", 2472 2472 + "name": { 2473 2473 + "en": "Incline Curl (Dumbbell)" 2474 2474 + }, 2475 2475 + "instructions": { 2476 2476 + "en": "NOTE: This exercise can be done with two arms at the same time, or one hand at a time.||Adjust the bench so that it has a 45 degree incline and lie down on it with a dumbbell in each hand and elbows touching the side of the torso.||Holding the upper arm stationary, curl the right weight with palms facing forward. Lift the dumbbell toward the shoulder until the bicep is fully contracted. Hold this position for a second and squeeze the bicep.||Lower the right dumbbell to the starting position and repeat the same movement with the left dumbbell.||Repeat for reps." 2477 2477 + }, 2478 2478 + "media": [ 2479 2479 + { 2480 2480 + "url": "https://files.strong.app/users/global/THUnj6lGOZQiL%403x.png", 2481 2481 + "type": "THUMBNAIL", 2482 2482 + "contentType": "image/png" 2483 2483 + } 2484 2484 + ], 2485 2485 + "cellTypeConfigs": [ 2486 2486 + { 2487 2487 + "cellType": "DUMBBELL_WEIGHT", 2488 2488 + "mandatory": true 2489 2489 + }, 2490 2490 + { 2491 2491 + "cellType": "REPS", 2492 2492 + "mandatory": true 2493 2493 + }, 2494 2494 + { 2495 2495 + "cellType": "RPE", 2496 2496 + "isExponent": true 2497 2497 + } 2498 2498 + ], 2499 2499 + "isGlobal": true, 2500 2500 + "measurementType": "EXERCISE" 2501 2501 + }, 2502 2502 + { 2503 2503 + "_links": { 2504 2504 + "self": { 2505 2505 + "href": "/api/measurements/247fe479-b90c-40a3-baf1-07f3c05ed014" 2506 2506 + }, 2507 2507 + "tag": [ 2508 2508 + { 2509 2509 + "href": "/api/tags/chest" 2510 2510 + } 2511 2511 + ] 2512 2512 + }, 2513 2513 + "id": "247fe479-b90c-40a3-baf1-07f3c05ed014", 2514 2514 + "created": "2018-04-27T07:06:17.06Z", 2515 2515 + "lastChanged": "2018-09-27T09:13:28.85Z", 2516 2516 + "name": { 2517 2517 + "en": "Incline Chest Press (Machine)" 2518 2518 + }, 2519 2519 + "instructions": { 2520 2520 + "en": "Adjust the seat for your height so that the handles are near the top of your chest. Your head should be up straight, and your chest held upwards. This is your starting position.||Press the handles forward until your arms are fully extended.||Briefly pause at the top of the movement, and lower the weight back down to the starting position.||Repeat for reps." 2521 2521 + }, 2522 2522 + "media": [ 2523 2523 + { 2524 2524 + "url": "https://files.strong.app/users/global/IMG8i5WGtS0oO.jpg", 2525 2525 + "type": "IMAGE", 2526 2526 + "contentType": "image/jpeg" 2527 2527 + }, 2528 2528 + { 2529 2529 + "url": "https://files.strong.app/users/global/VID8i5WGtS0oO.mp4", 2530 2530 + "type": "VIDEO", 2531 2531 + "contentType": "video/mp4" 2532 2532 + }, 2533 2533 + { 2534 2534 + "url": "https://files.strong.app/users/global/THU8i5WGtS0oO%403x.png", 2535 2535 + "type": "THUMBNAIL", 2536 2536 + "contentType": "image/png" 2537 2537 + } 2538 2538 + ], 2539 2539 + "cellTypeConfigs": [ 2540 2540 + { 2541 2541 + "cellType": "OTHER_WEIGHT", 2542 2542 + "mandatory": true 2543 2543 + }, 2544 2544 + { 2545 2545 + "cellType": "REPS", 2546 2546 + "mandatory": true 2547 2547 + }, 2548 2548 + { 2549 2549 + "cellType": "RPE", 2550 2550 + "isExponent": true 2551 2551 + } 2552 2552 + ], 2553 2553 + "isGlobal": true, 2554 2554 + "measurementType": "EXERCISE" 2555 2555 + }, 2556 2556 + { 2557 2557 + "_links": { 2558 2558 + "self": { 2559 2559 + "href": "/api/measurements/b17b3529-a04b-4860-84ea-16b6de4b65cc" 2560 2560 + }, 2561 2561 + "tag": [ 2562 2562 + { 2563 2563 + "href": "/api/tags/chest" 2564 2564 + } 2565 2565 + ] 2566 2566 + }, 2567 2567 + "id": "b17b3529-a04b-4860-84ea-16b6de4b65cc", 2568 2568 + "created": "2018-04-27T07:06:08.671Z", 2569 2569 + "lastChanged": "2018-10-15T06:32:09.835Z", 2570 2570 + "name": { 2571 2571 + "en": "Incline Chest Fly (Dumbbell)" 2572 2572 + }, 2573 2573 + "instructions": { 2574 2574 + "en": "Adjust the bench on a 30-45 degree incline and lie down on it with a dumbbell in each hand.||Extend arms in front of chest at shoulder width.||With a slight bend at the elbow, lower arms in a circular motion to the side in an open arm position.||Bring dumbbells together in wide hugging motion until dumbbells are nearly together, squeezing the chest at the top of the movement.||Repeat for reps." 2575 2575 + }, 2576 2576 + "media": [ 2577 2577 + { 2578 2578 + "url": "https://files.strong.app/users/global/IMG3ZZ9zQep1j.jpg", 2579 2579 + "type": "IMAGE", 2580 2580 + "contentType": "image/jpeg" 2581 2581 + }, 2582 2582 + { 2583 2583 + "url": "https://files.strong.app/users/global/VID3ZZ9zQep1j.mp4", 2584 2584 + "type": "VIDEO", 2585 2585 + "contentType": "video/mp4" 2586 2586 + }, 2587 2587 + { 2588 2588 + "url": "https://files.strong.app/users/global/THU3ZZ9zQep1j%403x.png", 2589 2589 + "type": "THUMBNAIL", 2590 2590 + "contentType": "image/png" 2591 2591 + } 2592 2592 + ], 2593 2593 + "cellTypeConfigs": [ 2594 2594 + { 2595 2595 + "cellType": "DUMBBELL_WEIGHT", 2596 2596 + "mandatory": true 2597 2597 + }, 2598 2598 + { 2599 2599 + "cellType": "REPS", 2600 2600 + "mandatory": true 2601 2601 + }, 2602 2602 + { 2603 2603 + "cellType": "RPE", 2604 2604 + "isExponent": true 2605 2605 + } 2606 2606 + ], 2607 2607 + "isGlobal": true, 2608 2608 + "measurementType": "EXERCISE" 2609 2609 + }, 2610 2610 + { 2611 2611 + "_links": { 2612 2612 + "self": { 2613 2613 + "href": "/api/measurements/312f0076-00f8-47a4-9365-38c80b99cb91" 2614 2614 + }, 2615 2615 + "tag": [ 2616 2616 + { 2617 2617 + "href": "/api/tags/legs" 2618 2618 + } 2619 2619 + ] 2620 2620 + }, 2621 2621 + "id": "312f0076-00f8-47a4-9365-38c80b99cb91", 2622 2622 + "created": "2018-04-27T07:06:00.234Z", 2623 2623 + "lastChanged": "2018-09-27T09:13:15.548Z", 2624 2624 + "name": { 2625 2625 + "en": "Hip Adductor (Machine)" 2626 2626 + }, 2627 2627 + "instructions": { 2628 2628 + "en": "Adjust the padding so that your legs are spread as open as your flexibility allows you to.||Sit down on the adductor machine and select a weight you are comfortable with, and grip the handles by the side. This is your starting position.||Slowly press against the pads with your legs to move them towards each other while exhaling.||Pause briefly once your legs meet, then slowly return to the starting position.||Repeat for reps." 2629 2629 + }, 2630 2630 + "media": [ 2631 2631 + { 2632 2632 + "url": "https://files.strong.app/users/global/IMGNF7ZnLEaCo.jpg", 2633 2633 + "type": "IMAGE", 2634 2634 + "contentType": "image/jpeg" 2635 2635 + }, 2636 2636 + { 2637 2637 + "url": "https://files.strong.app/users/global/VIDNF7ZnLEaCo.mp4", 2638 2638 + "type": "VIDEO", 2639 2639 + "contentType": "video/mp4" 2640 2640 + }, 2641 2641 + { 2642 2642 + "url": "https://files.strong.app/users/global/THUNF7ZnLEaCo%403x.png", 2643 2643 + "type": "THUMBNAIL", 2644 2644 + "contentType": "image/png" 2645 2645 + } 2646 2646 + ], 2647 2647 + "cellTypeConfigs": [ 2648 2648 + { 2649 2649 + "cellType": "OTHER_WEIGHT", 2650 2650 + "mandatory": true 2651 2651 + }, 2652 2652 + { 2653 2653 + "cellType": "REPS", 2654 2654 + "mandatory": true 2655 2655 + }, 2656 2656 + { 2657 2657 + "cellType": "RPE", 2658 2658 + "isExponent": true 2659 2659 + } 2660 2660 + ], 2661 2661 + "isGlobal": true, 2662 2662 + "measurementType": "EXERCISE" 2663 2663 + }, 2664 2664 + { 2665 2665 + "_links": { 2666 2666 + "self": { 2667 2667 + "href": "/api/measurements/bad7dcc2-fac7-4ec8-8c03-1ec6bb471069" 2668 2668 + }, 2669 2669 + "tag": [ 2670 2670 + { 2671 2671 + "href": "/api/tags/legs" 2672 2672 + } 2673 2673 + ] 2674 2674 + }, 2675 2675 + "id": "bad7dcc2-fac7-4ec8-8c03-1ec6bb471069", 2676 2676 + "created": "2018-04-27T07:05:52.451Z", 2677 2677 + "lastChanged": "2018-09-27T09:13:18.963Z", 2678 2678 + "name": { 2679 2679 + "en": "Hip Abductor (Machine)" 2680 2680 + }, 2681 2681 + "instructions": { 2682 2682 + "en": "Adjust the padding so that it's your legs are fully closed and the pads are touching the sides of your thighs.||Sit down on the abductor machine and select a weight you are comfortable with, and grip the handles by the side. This is your starting position.||Slowly press against the pads with your legs to move them away from each other while exhaling.||Pause briefly once your legs meet, then slowly return to the starting position.||Repeat for reps." 2683 2683 + }, 2684 2684 + "media": [ 2685 2685 + { 2686 2686 + "url": "https://files.strong.app/users/global/IMGSQD7WLePEq.jpg", 2687 2687 + "type": "IMAGE", 2688 2688 + "contentType": "image/jpeg" 2689 2689 + }, 2690 2690 + { 2691 2691 + "url": "https://files.strong.app/users/global/VIDSQD7WLePEq.mp4", 2692 2692 + "type": "VIDEO", 2693 2693 + "contentType": "video/mp4" 2694 2694 + }, 2695 2695 + { 2696 2696 + "url": "https://files.strong.app/users/global/THUSQD7WLePEq%403x.png", 2697 2697 + "type": "THUMBNAIL", 2698 2698 + "contentType": "image/png" 2699 2699 + } 2700 2700 + ], 2701 2701 + "cellTypeConfigs": [ 2702 2702 + { 2703 2703 + "cellType": "OTHER_WEIGHT", 2704 2704 + "mandatory": true 2705 2705 + }, 2706 2706 + { 2707 2707 + "cellType": "REPS", 2708 2708 + "mandatory": true 2709 2709 + }, 2710 2710 + { 2711 2711 + "cellType": "RPE", 2712 2712 + "isExponent": true 2713 2713 + } 2714 2714 + ], 2715 2715 + "isGlobal": true, 2716 2716 + "measurementType": "EXERCISE" 2717 2717 + }, 2718 2718 + { 2719 2719 + "_links": { 2720 2720 + "self": { 2721 2721 + "href": "/api/measurements/894a9de0-b8f3-4f7f-8102-6bf9cc8c5c6e" 2722 2722 + }, 2723 2723 + "tag": [ 2724 2724 + { 2725 2725 + "href": "/api/tags/legs" 2726 2726 + } 2727 2727 + ] 2728 2728 + }, 2729 2729 + "id": "894a9de0-b8f3-4f7f-8102-6bf9cc8c5c6e", 2730 2730 + "created": "2018-04-27T07:05:45.469Z", 2731 2731 + "lastChanged": "2018-10-15T06:31:56.207Z", 2732 2732 + "name": { 2733 2733 + "en": "Hack Squat (Barbell)" 2734 2734 + }, 2735 2735 + "instructions": { 2736 2736 + "en": "Stand up straight with a barbell placed behind your feet. Squat down and grip the bar with a shoulder width grip. This is your starting position.||Stand up with the barbell by pressing mainly with the heel of the foot and squeezing the thighs.||Slowly lower yourself to the starting position.||Repeat for reps." 2737 2737 + }, 2738 2738 + "media": [ 2739 2739 + { 2740 2740 + "url": "https://files.strong.app/users/global/IMGNI9zB8NrnU.jpg", 2741 2741 + "type": "IMAGE", 2742 2742 + "contentType": "image/jpeg" 2743 2743 + }, 2744 2744 + { 2745 2745 + "url": "https://files.strong.app/users/global/THUNI9zB8NrnU%403x.png", 2746 2746 + "type": "THUMBNAIL", 2747 2747 + "contentType": "image/png" 2748 2748 + } 2749 2749 + ], 2750 2750 + "cellTypeConfigs": [ 2751 2751 + { 2752 2752 + "cellType": "BARBELL_WEIGHT", 2753 2753 + "mandatory": true 2754 2754 + }, 2755 2755 + { 2756 2756 + "cellType": "REPS", 2757 2757 + "mandatory": true 2758 2758 + }, 2759 2759 + { 2760 2760 + "cellType": "RPE", 2761 2761 + "isExponent": true 2762 2762 + } 2763 2763 + ], 2764 2764 + "isGlobal": true, 2765 2765 + "measurementType": "EXERCISE" 2766 2766 + }, 2767 2767 + { 2768 2768 + "_links": { 2769 2769 + "self": { 2770 2770 + "href": "/api/measurements/bf2b8a82-3e96-47ca-a106-796e23193444" 2771 2771 + }, 2772 2772 + "tag": [ 2773 2773 + { 2774 2774 + "href": "/api/tags/legs" 2775 2775 + } 2776 2776 + ] 2777 2777 + }, 2778 2778 + "id": "bf2b8a82-3e96-47ca-a106-796e23193444", 2779 2779 + "created": "2018-04-27T07:05:38.979Z", 2780 2780 + "lastChanged": "2018-10-15T06:31:49.18Z", 2781 2781 + "name": { 2782 2782 + "en": "Glute Ham Raise" 2783 2783 + }, 2784 2784 + "instructions": { 2785 2785 + "en": "NOTE: To make this exercise more difficult, hold a weight plate across your chest or behind your neck.||Adjust the equipment to make sure that your feet is underneath the footplate when your knees are placed just behind the padding of the glute ham raise bench.||Place your feet against the footplate in between the rollers as you lie face down.||Start the movement with your torso upright -- your body should form a 90-degree angle while you're bent at the knees.||Lower your body by straightening your knees until your whole body is horizontal, and continue to lower your torso until your body is almost upside down.||Slowly bring yourself back to the starting position by extending your hips and contracting your glutes until your body is upright.||Repeat for reps." 2786 2786 + }, 2787 2787 + "media": [], 2788 2788 + "cellTypeConfigs": [ 2789 2789 + { 2790 2790 + "cellType": "WEIGHTED_BODYWEIGHT" 2791 2791 + }, 2792 2792 + { 2793 2793 + "cellType": "REPS", 2794 2794 + "mandatory": true 2795 2795 + }, 2796 2796 + { 2797 2797 + "cellType": "RPE", 2798 2798 + "isExponent": true 2799 2799 + } 2800 2800 + ], 2801 2801 + "isGlobal": true, 2802 2802 + "measurementType": "EXERCISE" 2803 2803 + }, 2804 2804 + { 2805 2805 + "_links": { 2806 2806 + "self": { 2807 2807 + "href": "/api/measurements/a1b1a1cb-dacc-4d18-bf62-95d597db6715" 2808 2808 + }, 2809 2809 + "tag": [ 2810 2810 + { 2811 2811 + "href": 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2835 + { 2836 2836 + "url": "https://files.strong.app/users/global/THUSMTIowUBKy%403x.png", 2837 2837 + "type": "THUMBNAIL", 2838 2838 + "contentType": "image/png" 2839 2839 + } 2840 2840 + ], 2841 2841 + "cellTypeConfigs": [ 2842 2842 + { 2843 2843 + "cellType": "OTHER_WEIGHT", 2844 2844 + "mandatory": true 2845 2845 + }, 2846 2846 + { 2847 2847 + "cellType": "REPS", 2848 2848 + "mandatory": true 2849 2849 + }, 2850 2850 + { 2851 2851 + "cellType": "RPE", 2852 2852 + "isExponent": true 2853 2853 + } 2854 2854 + ], 2855 2855 + "isGlobal": true, 2856 2856 + "measurementType": "EXERCISE" 2857 2857 + }, 2858 2858 + { 2859 2859 + "_links": { 2860 2860 + "self": { 2861 2861 + "href": "/api/measurements/4464e3b1-c412-4047-a5b9-8cdb7c8fe7b3" 2862 2862 + }, 2863 2863 + "tag": [ 2864 2864 + { 2865 2865 + "href": "/api/tags/cardio" 2866 2866 + } 2867 2867 + ] 2868 2868 + }, 2869 2869 + "id": "4464e3b1-c412-4047-a5b9-8cdb7c8fe7b3", 2870 2870 + "created": "2018-04-27T07:05:25.46Z", 2871 2871 + "lastChanged": "2018-09-27T09:12:52.1Z", 2872 2872 + "name": { 2873 2873 + "en": "Elliptical Machine" 2874 2874 + }, 2875 2875 + "media": [ 2876 2876 + { 2877 2877 + "url": "https://files.strong.app/users/global/IMGSuGuVl8OYz.jpg", 2878 2878 + "type": "IMAGE", 2879 2879 + "contentType": "image/jpeg" 2880 2880 + }, 2881 2881 + { 2882 2882 + "url": "https://files.strong.app/users/global/VIDSuGuVl8OYz.mp4", 2883 2883 + "type": "VIDEO", 2884 2884 + "contentType": "video/mp4" 2885 2885 + }, 2886 2886 + { 2887 2887 + "url": "https://files.strong.app/users/global/THUSuGuVl8OYz%403x.png", 2888 2888 + "type": "THUMBNAIL", 2889 2889 + "contentType": "image/png" 2890 2890 + } 2891 2891 + ], 2892 2892 + "cellTypeConfigs": [ 2893 2893 + { 2894 2894 + "cellType": "DISTANCE" 2895 2895 + }, 2896 2896 + { 2897 2897 + "cellType": "DURATION" 2898 2898 + } 2899 2899 + ], 2900 2900 + "isGlobal": true, 2901 2901 + "measurementType": "EXERCISE" 2902 2902 + }, 2903 2903 + { 2904 2904 + "_links": { 2905 2905 + "self": { 2906 2906 + "href": "/api/measurements/c0748e6e-3a6a-4217-8912-0c2cc92ec704" 2907 2907 + }, 2908 2908 + "tag": [ 2909 2909 + { 2910 2910 + "href": "/api/tags/legs" 2911 2911 + } 2912 2912 + ] 2913 2913 + }, 2914 2914 + "id": "c0748e6e-3a6a-4217-8912-0c2cc92ec704", 2915 2915 + "created": "2018-04-27T07:05:16.653Z", 2916 2916 + "lastChanged": "2018-10-15T06:31:30.531Z", 2917 2917 + "name": { 2918 2918 + "en": "Deficit Deadlift (Barbell)" 2919 2919 + }, 2920 2920 + "instructions": { 2921 2921 + "en": "Stand on top of a weight plate so your feet is approximately 1-3 inches above the floor.||Place the barbell so it is positioned directly above your midfoot.||Place feet shoulder width apart and grip the bar at shoulder width apart.||Lower hips and bend knees to bring shins into the bar.||Lift the chest and take a deep breath to brace the core -- your core should be braced throughout the entire movement.||Retract shoulder blades and pull on the bar with as much force as you possibly can without lifting it off the ground.||Lift the bar upward by extending your hips, straightening your torso, and driving your feet through the ground.||Return weight to the floor in a controlled motion by breaking at the hips and bending the legs.||Repeat for reps." 2922 2922 + }, 2923 2923 + "media": [ 2924 2924 + { 2925 2925 + "url": "https://files.strong.app/users/global/IMGZ0bMz808dA.jpg", 2926 2926 + "type": "IMAGE", 2927 2927 + "contentType": "image/jpeg" 2928 2928 + }, 2929 2929 + { 2930 2930 + "url": "https://files.strong.app/users/global/THUZ0bMz808dA%403x.png", 2931 2931 + "type": "THUMBNAIL", 2932 2932 + "contentType": "image/png" 2933 2933 + } 2934 2934 + ], 2935 2935 + "cellTypeConfigs": [ 2936 2936 + { 2937 2937 + "cellType": "BARBELL_WEIGHT", 2938 2938 + "mandatory": true 2939 2939 + }, 2940 2940 + { 2941 2941 + "cellType": "REPS", 2942 2942 + "mandatory": true 2943 2943 + }, 2944 2944 + { 2945 2945 + "cellType": "RPE", 2946 2946 + "isExponent": true 2947 2947 + } 2948 2948 + ], 2949 2949 + "isGlobal": true, 2950 2950 + "measurementType": "EXERCISE" 2951 2951 + }, 2952 2952 + { 2953 2953 + "_links": { 2954 2954 + "self": { 2955 2955 + "href": "/api/measurements/9a426b99-2830-4249-8314-bab46945fb77" 2956 2956 + }, 2957 2957 + "tag": [ 2958 2958 + { 2959 2959 + "href": "/api/tags/cardio" 2960 2960 + } 2961 2961 + ] 2962 2962 + }, 2963 2963 + "id": "9a426b99-2830-4249-8314-bab46945fb77", 2964 2964 + "created": "2018-04-27T07:05:09.872Z", 2965 2965 + "lastChanged": "2018-10-15T06:31:20.352Z", 2966 2966 + "name": { 2967 2967 + "en": "Cycling (Indoor)" 2968 2968 + }, 2969 2969 + "media": [ 2970 2970 + { 2971 2971 + "url": "https://files.strong.app/users/global/IMGPKpeAh4jO6.jpg", 2972 2972 + "type": "IMAGE", 2973 2973 + "contentType": "image/jpeg" 2974 2974 + }, 2975 2975 + { 2976 2976 + "url": "https://files.strong.app/users/global/VIDPKpeAh4jO6.mp4", 2977 2977 + "type": "VIDEO", 2978 2978 + "contentType": "video/mp4" 2979 2979 + }, 2980 2980 + { 2981 2981 + "url": "https://files.strong.app/users/global/THUPKpeAh4jO6%403x.png", 2982 2982 + "type": "THUMBNAIL", 2983 2983 + "contentType": "image/png" 2984 2984 + } 2985 2985 + ], 2986 2986 + "cellTypeConfigs": [ 2987 2987 + { 2988 2988 + "cellType": "DISTANCE" 2989 2989 + }, 2990 2990 + { 2991 2991 + "cellType": "DURATION" 2992 2992 + } 2993 2993 + ], 2994 2994 + "isGlobal": true, 2995 2995 + "measurementType": "EXERCISE" 2996 2996 + }, 2997 2997 + { 2998 2998 + "_links": { 2999 2999 + "self": { 3000 3000 + "href": "/api/measurements/bb94b95b-ecb0-4b90-94e3-8f6e557f774b" 3001 3001 + }, 3002 3002 + "tag": [ 3003 3003 + { 3004 3004 + "href": "/api/tags/core" 3005 3005 + } 3006 3006 + ] 3007 3007 + }, 3008 3008 + "id": "bb94b95b-ecb0-4b90-94e3-8f6e557f774b", 3009 3009 + "created": "2018-04-27T07:04:36.337Z", 3010 3010 + "lastChanged": "2018-09-27T08:49:55.244Z", 3011 3011 + "name": { 3012 3012 + "en": "Crunch (Machine)" 3013 3013 + }, 3014 3014 + "instructions": { 3015 3015 + "en": "Sit down at the machine and adjust the seat height so that your arms are bent at a 90 degree angle as you rest your triceps on the machine pads. This is your starting position.||While keeping a firm grip on the handle, crunch the weight as you simultaneously bring your legs closer to your upper torso. Focus on using your abs to move the weight and keeping your legs as relaxed as possible.||Slowly return to the starting position in a controlled motion.||Repeat for reps." 3016 3016 + }, 3017 3017 + "media": [ 3018 3018 + { 3019 3019 + "url": "https://files.strong.app/users/global/IMGssAHfgQRgf.jpg", 3020 3020 + "type": "IMAGE", 3021 3021 + "contentType": "image/jpeg" 3022 3022 + }, 3023 3023 + { 3024 3024 + "url": "https://files.strong.app/users/global/THUssAHfgQRgf%403x.png", 3025 3025 + "type": "THUMBNAIL", 3026 3026 + "contentType": "image/png" 3027 3027 + } 3028 3028 + ], 3029 3029 + "cellTypeConfigs": [ 3030 3030 + { 3031 3031 + "cellType": "OTHER_WEIGHT", 3032 3032 + "mandatory": true 3033 3033 + }, 3034 3034 + { 3035 3035 + "cellType": "REPS", 3036 3036 + "mandatory": true 3037 3037 + }, 3038 3038 + { 3039 3039 + "cellType": "RPE", 3040 3040 + "isExponent": true 3041 3041 + } 3042 3042 + ], 3043 3043 + "isGlobal": true, 3044 3044 + "measurementType": "EXERCISE" 3045 3045 + }, 3046 3046 + { 3047 3047 + "_links": { 3048 3048 + "self": { 3049 3049 + "href": "/api/measurements/9ecccc7c-1846-4f58-8b63-fe4694915296" 3050 3050 + }, 3051 3051 + "tag": [ 3052 3052 + { 3053 3053 + "href": "/api/tags/core" 3054 3054 + } 3055 3055 + ] 3056 3056 + }, 3057 3057 + "id": "9ecccc7c-1846-4f58-8b63-fe4694915296", 3058 3058 + "created": "2018-04-27T07:04:18.238Z", 3059 3059 + "lastChanged": "2018-10-15T05:53:02.576Z", 3060 3060 + "name": { 3061 3061 + "en": "Cross Body Crunch" 3062 3062 + }, 3063 3063 + "instructions": { 3064 3064 + "en": "Lie flat on your back with your knees bent at about 60 degrees. With your feet flat on the floor, place your hands loosely behind your head. This is your starting position.||Crunch your upper torso and bring your right elbow across your body while simultaneously bringing your left knee towards your elbow at the same time. Make sure you contract the abs throughout the movement instead of simply moving your elbow.||Return to the starting position, and repeat the movement with the opposite side.||Repeat for reps." 3065 3065 + }, 3066 3066 + "media": [ 3067 3067 + { 3068 3068 + "url": "https://files.strong.app/users/global/IMG7E1CSmXEnl.jpg", 3069 3069 + "type": "IMAGE", 3070 3070 + "contentType": "image/jpeg" 3071 3071 + }, 3072 3072 + { 3073 3073 + "url": "https://files.strong.app/users/global/THU7E1CSmXEnl%403x.png", 3074 3074 + "type": "THUMBNAIL", 3075 3075 + "contentType": "image/png" 3076 3076 + } 3077 3077 + ], 3078 3078 + "cellTypeConfigs": [ 3079 3079 + { 3080 3080 + "cellType": "WEIGHTED_BODYWEIGHT" 3081 3081 + }, 3082 3082 + { 3083 3083 + "cellType": "REPS", 3084 3084 + "mandatory": true 3085 3085 + }, 3086 3086 + { 3087 3087 + "cellType": "RPE", 3088 3088 + "isExponent": true 3089 3089 + } 3090 3090 + ], 3091 3091 + "isGlobal": true, 3092 3092 + "measurementType": "EXERCISE" 3093 3093 + }, 3094 3094 + { 3095 3095 + "_links": { 3096 3096 + "self": { 3097 3097 + "href": "/api/measurements/21ddb847-98cd-4f6c-bea5-1df51163973d" 3098 3098 + }, 3099 3099 + "tag": [ 3100 3100 + { 3101 3101 + "href": "/api/tags/legs" 3102 3102 + } 3103 3103 + ] 3104 3104 + }, 3105 3105 + "id": "21ddb847-98cd-4f6c-bea5-1df51163973d", 3106 3106 + "created": "2018-04-27T07:03:59.828Z", 3107 3107 + "lastChanged": "2018-10-15T06:10:33.091Z", 3108 3108 + "name": { 3109 3109 + "en": "Calf Press on Seated Leg Press" 3110 3110 + }, 3111 3111 + "instructions": { 3112 3112 + "en": "NOTE: This exercise can be done with both legs at a time or one leg at a time.||Sit down on the leg press machine and place your legs on the platform at a shoulder width foot stance.||Lower the safety bars while holding the weighted platform in place with your feet, then press the sled all the way out until your legs are fully extended without locking your knees.||Place your feet so that only your toes are on the platform and your heels are extending off the sled. This is your starting position.||Press on the sled by raising your heels and extending your ankles as high as possible and flexing your calf. Both of your knees should be kept stationary at all times.||Breathe in and go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.||Repeat for reps." 3113 3113 + }, 3114 3114 + "media": [ 3115 3115 + { 3116 3116 + "url": "https://files.strong.app/users/global/IMGEtNiOHW0ra.jpg", 3117 3117 + "type": "IMAGE", 3118 3118 + "contentType": "image/jpeg" 3119 3119 + }, 3120 3120 + { 3121 3121 + "url": "https://files.strong.app/users/global/THUEtNiOHW0ra%403x.png", 3122 3122 + "type": "THUMBNAIL", 3123 3123 + "contentType": "image/png" 3124 3124 + } 3125 3125 + ], 3126 3126 + "cellTypeConfigs": [ 3127 3127 + { 3128 3128 + "cellType": "OTHER_WEIGHT", 3129 3129 + "mandatory": true 3130 3130 + }, 3131 3131 + { 3132 3132 + "cellType": "REPS", 3133 3133 + "mandatory": true 3134 3134 + }, 3135 3135 + { 3136 3136 + "cellType": "RPE", 3137 3137 + "isExponent": true 3138 3138 + } 3139 3139 + ], 3140 3140 + "isGlobal": true, 3141 3141 + "measurementType": "EXERCISE" 3142 3142 + }, 3143 3143 + { 3144 3144 + "_links": { 3145 3145 + "self": { 3146 3146 + "href": "/api/measurements/819a0ba2-0a52-41f9-81dc-8f00c1f5a55d" 3147 3147 + }, 3148 3148 + "tag": [ 3149 3149 + { 3150 3150 + "href": "/api/tags/legs" 3151 3151 + } 3152 3152 + ] 3153 3153 + }, 3154 3154 + "id": "819a0ba2-0a52-41f9-81dc-8f00c1f5a55d", 3155 3155 + "created": "2018-04-27T07:03:47.334Z", 3156 3156 + "lastChanged": "2018-10-15T06:10:31.69Z", 3157 3157 + "name": { 3158 3158 + "en": "Calf Press on Leg Press" 3159 3159 + }, 3160 3160 + "instructions": { 3161 3161 + "en": "NOTE: This exercise can be done with both legs at a time or one leg at a time.||Sit down on the leg press machine and place your legs on the platform at a shoulder width foot stance.||Lower the safety bars while holding the weighted platform in place with your feet, then press the sled all the way up until your legs are fully extended without locking your knees. Your torso and the legs should make perfect 90-degree angle.||Place your feet so that only your toes are on the platform and your heels are extending off the sled. This is your starting position.||Press on the sled by raising your heels and extending your ankles as high as possible and flexing your calf. Both of your knees should be kept stationary at all times.||Breathe in and go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.||Repeat for reps." 3162 3162 + }, 3163 3163 + "media": [ 3164 3164 + { 3165 3165 + "url": "https://files.strong.app/users/global/IMGNyW1k6j3hV.jpg", 3166 3166 + "type": "IMAGE", 3167 3167 + "contentType": "image/jpeg" 3168 3168 + }, 3169 3169 + { 3170 3170 + "url": "https://files.strong.app/users/global/VIDNyW1k6j3hV.mp4", 3171 3171 + "type": "VIDEO", 3172 3172 + "contentType": "video/mp4" 3173 3173 + }, 3174 3174 + { 3175 3175 + "url": "https://files.strong.app/users/global/THUNyW1k6j3hV%403x.png", 3176 3176 + "type": "THUMBNAIL", 3177 3177 + "contentType": "image/png" 3178 3178 + } 3179 3179 + ], 3180 3180 + "cellTypeConfigs": [ 3181 3181 + { 3182 3182 + "cellType": "OTHER_WEIGHT", 3183 3183 + "mandatory": true 3184 3184 + }, 3185 3185 + { 3186 3186 + "cellType": "REPS", 3187 3187 + "mandatory": true 3188 3188 + }, 3189 3189 + { 3190 3190 + "cellType": "RPE", 3191 3191 + "isExponent": true 3192 3192 + } 3193 3193 + ], 3194 3194 + "isGlobal": true, 3195 3195 + "measurementType": "EXERCISE" 3196 3196 + }, 3197 3197 + { 3198 3198 + "_links": { 3199 3199 + "self": { 3200 3200 + "href": "/api/measurements/c8fc2454-6b09-4e28-a762-397cca489fd2" 3201 3201 + }, 3202 3202 + "tag": [ 3203 3203 + { 3204 3204 + "href": "/api/tags/legs" 3205 3205 + } 3206 3206 + ] 3207 3207 + }, 3208 3208 + "id": "c8fc2454-6b09-4e28-a762-397cca489fd2", 3209 3209 + "created": "2018-04-27T07:03:24.266Z", 3210 3210 + "lastChanged": "2018-10-15T05:52:05.988Z", 3211 3211 + "name": { 3212 3212 + "en": "Cable Pull Through" 3213 3213 + }, 3214 3214 + "instructions": { 3215 3215 + "en": "Adjust the pulley height so that it's close to the floor with a rope attached.||Face away from the machine and grab the rope while straddling the cable between your legs. This is your starting position.||Bend over at the hips while keeping a tight grip on the rope and reaching through your legs as far as you possible can.||Return to the starting position by squeezing your glutes -- avoid pulling upward with your shoulders, as the entire motion should originate through the hips.||Repeat for reps." 3216 3216 + }, 3217 3217 + "media": [ 3218 3218 + { 3219 3219 + "url": "https://files.strong.app/users/global/IMGpTOKLwUGZP.jpg", 3220 3220 + "type": "IMAGE", 3221 3221 + "contentType": "image/jpeg" 3222 3222 + }, 3223 3223 + { 3224 3224 + "url": "https://files.strong.app/users/global/THUpTOKLwUGZP%403x.png", 3225 3225 + "type": "THUMBNAIL", 3226 3226 + "contentType": "image/png" 3227 3227 + } 3228 3228 + ], 3229 3229 + "cellTypeConfigs": [ 3230 3230 + { 3231 3231 + "cellType": "OTHER_WEIGHT", 3232 3232 + "mandatory": true 3233 3233 + }, 3234 3234 + { 3235 3235 + "cellType": "REPS", 3236 3236 + "mandatory": true 3237 3237 + }, 3238 3238 + { 3239 3239 + "cellType": "RPE", 3240 3240 + "isExponent": true 3241 3241 + } 3242 3242 + ], 3243 3243 + "isGlobal": true, 3244 3244 + "measurementType": "EXERCISE" 3245 3245 + }, 3246 3246 + { 3247 3247 + "_links": { 3248 3248 + "self": { 3249 3249 + "href": "/api/measurements/b45be635-5eac-4d46-8071-607c1b1834cc" 3250 3250 + }, 3251 3251 + "tag": [ 3252 3252 + { 3253 3253 + "href": "/api/tags/arms" 3254 3254 + } 3255 3255 + ] 3256 3256 + }, 3257 3257 + "id": "b45be635-5eac-4d46-8071-607c1b1834cc", 3258 3258 + "created": "2018-04-27T07:02:59.353Z", 3259 3259 + "lastChanged": "2018-10-15T05:51:37.536Z", 3260 3260 + "name": { 3261 3261 + "en": "Cable Kickback" 3262 3262 + }, 3263 3263 + "instructions": { 3264 3264 + "en": "Slightly bend over while keeping your back as straight as possible.||While keeping your upper arms close to your torso, grab the cable attachment while bending at the elbows. This is your starting position.||While keeping your elbow in place, extend your arm as straight as possible.||Squeeze the triceps and pause briefly, then slowly lower the weight back down to the starting position.||Repeat for reps." 3265 3265 + }, 3266 3266 + "media": [ 3267 3267 + { 3268 3268 + "url": "https://files.strong.app/users/global/IMGvt2ZDMDLZG.jpg", 3269 3269 + "type": "IMAGE", 3270 3270 + "contentType": "image/jpeg" 3271 3271 + }, 3272 3272 + { 3273 3273 + "url": "https://files.strong.app/users/global/THUvt2ZDMDLZG%403x.png", 3274 3274 + "type": "THUMBNAIL", 3275 3275 + "contentType": "image/png" 3276 3276 + } 3277 3277 + ], 3278 3278 + "cellTypeConfigs": [ 3279 3279 + { 3280 3280 + "cellType": "OTHER_WEIGHT", 3281 3281 + "mandatory": true 3282 3282 + }, 3283 3283 + { 3284 3284 + "cellType": "REPS", 3285 3285 + "mandatory": true 3286 3286 + }, 3287 3287 + { 3288 3288 + "cellType": "RPE", 3289 3289 + "isExponent": true 3290 3290 + } 3291 3291 + ], 3292 3292 + "isGlobal": true, 3293 3293 + "measurementType": "EXERCISE" 3294 3294 + }, 3295 3295 + { 3296 3296 + "_links": { 3297 3297 + "self": { 3298 3298 + "href": "/api/measurements/70709ccd-1f01-4725-98ad-193d2004babf" 3299 3299 + }, 3300 3300 + "tag": [ 3301 3301 + { 3302 3302 + "href": "/api/tags/arms" 3303 3303 + } 3304 3304 + ] 3305 3305 + }, 3306 3306 + "id": "70709ccd-1f01-4725-98ad-193d2004babf", 3307 3307 + "created": "2018-04-27T07:01:57.735Z", 3308 3308 + "lastChanged": "2018-10-15T05:51:11.805Z", 3309 3309 + "name": { 3310 3310 + "en": "Bicep Curl (Cable)" 3311 3311 + }, 3312 3312 + "instructions": { 3313 3313 + "en": "NOTE: This exercise can also be done one arm at a time depending on the cable grip you choose to use.||Stand while holding the bar at shoulder width with an underhand grip and elbows touching the side of the torso.||Holding the upper arm stationary, curl barbell up with palm facing forward. Lift the bar towards the shoulder until the bicep is fully contracted. Hold this position for a second and squeeze the bicep.||Lower the bar to the starting position.||Repeat for reps." 3314 3314 + }, 3315 3315 + "media": [ 3316 3316 + { 3317 3317 + "url": "https://files.strong.app/users/global/IMGG4mxCu6iaZ.jpg", 3318 3318 + "type": "IMAGE", 3319 3319 + "contentType": "image/jpeg" 3320 3320 + }, 3321 3321 + { 3322 3322 + "url": "https://files.strong.app/users/global/VIDG4mxCu6iaZ.mp4", 3323 3323 + "type": "VIDEO", 3324 3324 + "contentType": "video/mp4" 3325 3325 + }, 3326 3326 + { 3327 3327 + "url": "https://files.strong.app/users/global/THUG4mxCu6iaZ%403x.png", 3328 3328 + "type": "THUMBNAIL", 3329 3329 + "contentType": "image/png" 3330 3330 + } 3331 3331 + ], 3332 3332 + "cellTypeConfigs": [ 3333 3333 + { 3334 3334 + "cellType": "OTHER_WEIGHT", 3335 3335 + "mandatory": true 3336 3336 + }, 3337 3337 + { 3338 3338 + "cellType": "REPS", 3339 3339 + "mandatory": true 3340 3340 + }, 3341 3341 + { 3342 3342 + "cellType": "RPE", 3343 3343 + "isExponent": true 3344 3344 + } 3345 3345 + ], 3346 3346 + "isGlobal": true, 3347 3347 + "measurementType": "EXERCISE" 3348 3348 + }, 3349 3349 + { 3350 3350 + "_links": { 3351 3351 + "self": { 3352 3352 + "href": "/api/measurements/860bcb49-7f45-4212-9441-e9497e1220fc" 3353 3353 + }, 3354 3354 + "tag": [ 3355 3355 + { 3356 3356 + "href": "/api/tags/back" 3357 3357 + } 3358 3358 + ] 3359 3359 + }, 3360 3360 + "id": "860bcb49-7f45-4212-9441-e9497e1220fc", 3361 3361 + "created": "2018-04-27T07:01:46.786Z", 3362 3362 + "lastChanged": "2018-10-15T05:50:45.983Z", 3363 3363 + "name": { 3364 3364 + "en": "Bent Over One Arm Row (Dumbbell)" 3365 3365 + }, 3366 3366 + "instructions": { 3367 3367 + "en": "Kneel over side of bench by placing knee and hand of supporting arm on bench.||Grab the dumbbell from the floor while keeping a straight back.||Flexing the core, keep head in neutral position and pull the dumbbell towards your stomach.||Squeeze your back as you breath out at the top position.||Lower the barbell to the starting position.||Repeat for reps." 3368 3368 + }, 3369 3369 + "media": [ 3370 3370 + { 3371 3371 + "url": "https://files.strong.app/users/global/IMGRkvrk4wzTd.jpg", 3372 3372 + "type": "IMAGE", 3373 3373 + "contentType": "image/jpeg" 3374 3374 + }, 3375 3375 + { 3376 3376 + "url": "https://files.strong.app/users/global/VIDRkvrk4wzTd.mp4", 3377 3377 + "type": "VIDEO", 3378 3378 + "contentType": "video/mp4" 3379 3379 + }, 3380 3380 + { 3381 3381 + "url": "https://files.strong.app/users/global/THURkvrk4wzTd%403x.png", 3382 3382 + "type": "THUMBNAIL", 3383 3383 + "contentType": "image/png" 3384 3384 + } 3385 3385 + ], 3386 3386 + "cellTypeConfigs": [ 3387 3387 + { 3388 3388 + "cellType": "DUMBBELL_WEIGHT", 3389 3389 + "mandatory": true 3390 3390 + }, 3391 3391 + { 3392 3392 + "cellType": "REPS", 3393 3393 + "mandatory": true 3394 3394 + }, 3395 3395 + { 3396 3396 + "cellType": "RPE", 3397 3397 + "isExponent": true 3398 3398 + } 3399 3399 + ], 3400 3400 + "isGlobal": true, 3401 3401 + "measurementType": "EXERCISE" 3402 3402 + }, 3403 3403 + { 3404 3404 + "_links": { 3405 3405 + "self": { 3406 3406 + "href": "/api/measurements/fbbd32d2-595a-4c4a-86de-05a06ef12908" 3407 3407 + }, 3408 3408 + "tag": [ 3409 3409 + { 3410 3410 + "href": "/api/tags/arms" 3411 3411 + } 3412 3412 + ] 3413 3413 + }, 3414 3414 + "id": "fbbd32d2-595a-4c4a-86de-05a06ef12908", 3415 3415 + "created": "2018-04-27T06:59:30.246Z", 3416 3416 + "lastChanged": "2018-10-15T05:50:24.117Z", 3417 3417 + "name": { 3418 3418 + "en": "Bench Dip" 3419 3419 + }, 3420 3420 + "instructions": { 3421 3421 + "en": "NOTE: To increase the difficulty for this exercise, have an exercise partner place a weight plate on your lap.||Place a bench behind your back and hold on to its edge with your hands fully extended at around shoulder width. The legs will be extended forward while you're bent at the waist. This is your starting position.||Slowly lower your body by bending at the elbows until your arms are close to a 90 degree angle. Keep your elbows as close as possible to your torso throughout the movement.||Use your triceps to bring your torso up and back to the starting position.||Repeat for reps." 3422 3422 + }, 3423 3423 + "media": [ 3424 3424 + { 3425 3425 + "url": "https://files.strong.app/users/global/IMG0jeSSwxnS3.jpg", 3426 3426 + "type": "IMAGE", 3427 3427 + "contentType": "image/jpeg" 3428 3428 + }, 3429 3429 + { 3430 3430 + "url": "https://files.strong.app/users/global/THU0jeSSwxnS3%403x.png", 3431 3431 + "type": "THUMBNAIL", 3432 3432 + "contentType": "image/png" 3433 3433 + } 3434 3434 + ], 3435 3435 + "cellTypeConfigs": [ 3436 3436 + { 3437 3437 + "cellType": "WEIGHTED_BODYWEIGHT" 3438 3438 + }, 3439 3439 + { 3440 3440 + "cellType": "REPS", 3441 3441 + "mandatory": true 3442 3442 + }, 3443 3443 + { 3444 3444 + "cellType": "RPE", 3445 3445 + "isExponent": true 3446 3446 + } 3447 3447 + ], 3448 3448 + "isGlobal": true, 3449 3449 + "measurementType": "EXERCISE" 3450 3450 + }, 3451 3451 + { 3452 3452 + "_links": { 3453 3453 + "self": { 3454 3454 + "href": "/api/measurements/1263f3d4-4ab0-4b59-a65a-626516ca87ab" 3455 3455 + }, 3456 3456 + "tag": [ 3457 3457 + { 3458 3458 + "href": "/api/tags/legs" 3459 3459 + } 3460 3460 + ] 3461 3461 + }, 3462 3462 + "id": "1263f3d4-4ab0-4b59-a65a-626516ca87ab", 3463 3463 + "created": "2018-01-22T05:41:00.101Z", 3464 3464 + "lastChanged": "2018-09-20T08:28:25.484Z", 3465 3465 + "name": { 3466 3466 + "en": "Zercher Squat (Barbell)" 3467 3467 + }, 3468 3468 + "instructions": { 3469 3469 + "en": "Set up the barbell on the rack at lower chest level. Extend your forearms out in front of your body (bent at elbows) and place the bar on top of upper forearms.||Lift bar and step backwards to a squat position. Place feet shoulder width apart and descend by breaking at the hips and sitting backwards.||Keep the head in a neutral position, back and spine in a straight and neutral position, the core flexed and knees pushed slightly outwards.||Descend to the bottom where thighs are parallel to the floor.||Push through the heel and middle foot to bring yourself back to starting position.||Repeat for reps." 3470 3470 + }, 3471 3471 + "media": [ 3472 3472 + { 3473 3473 + "url": "https://files.strong.app/users/global/IMGMJnwkggkqX.jpg", 3474 3474 + "type": "IMAGE", 3475 3475 + "contentType": "image/jpeg" 3476 3476 + }, 3477 3477 + { 3478 3478 + "url": "https://files.strong.app/users/global/THUMJnwkggkqX%403x.png", 3479 3479 + "type": "THUMBNAIL", 3480 3480 + "contentType": "image/png" 3481 3481 + } 3482 3482 + ], 3483 3483 + "cellTypeConfigs": [ 3484 3484 + { 3485 3485 + "cellType": "BARBELL_WEIGHT", 3486 3486 + "mandatory": true 3487 3487 + }, 3488 3488 + { 3489 3489 + "cellType": "REPS", 3490 3490 + "mandatory": true 3491 3491 + }, 3492 3492 + { 3493 3493 + "cellType": "RPE", 3494 3494 + "isExponent": true 3495 3495 + } 3496 3496 + ], 3497 3497 + "isGlobal": true, 3498 3498 + "measurementType": "EXERCISE" 3499 3499 + }, 3500 3500 + { 3501 3501 + "_links": { 3502 3502 + "self": { 3503 3503 + "href": "/api/measurements/f33643ea-6cc0-4966-8b1a-b87696015072" 3504 3504 + }, 3505 3505 + "tag": [ 3506 3506 + { 3507 3507 + "href": "/api/tags/arms" 3508 3508 + } 3509 3509 + ] 3510 3510 + }, 3511 3511 + "id": "f33643ea-6cc0-4966-8b1a-b87696015072", 3512 3512 + "created": "2018-01-22T05:40:56.987Z", 3513 3513 + "lastChanged": "2018-09-27T07:34:56.008Z", 3514 3514 + "name": { 3515 3515 + "en": "Wrist Roller" 3516 3516 + }, 3517 3517 + "instructions": { 3518 3518 + "en": "With a pronated grip and feet shoulder with apart, extend arms forward in front.||Rotate wrists to reel weighted rope around the horizontal bar.||Once weight has reached the top, reverse wrist rotation to lower weight.||Repeat for reps or time." 3519 3519 + }, 3520 3520 + "media": [ 3521 3521 + { 3522 3522 + "url": "https://files.strong.app/users/global/IMGZrU2uhPxBU.jpg", 3523 3523 + "type": "IMAGE", 3524 3524 + "contentType": "image/jpeg" 3525 3525 + }, 3526 3526 + { 3527 3527 + "url": "https://files.strong.app/users/global/THUZrU2uhPxBU%403x.png", 3528 3528 + "type": "THUMBNAIL", 3529 3529 + "contentType": "image/png" 3530 3530 + } 3531 3531 + ], 3532 3532 + "cellTypeConfigs": [ 3533 3533 + { 3534 3534 + "cellType": "OTHER_WEIGHT", 3535 3535 + "mandatory": true 3536 3536 + }, 3537 3537 + { 3538 3538 + "cellType": "REPS", 3539 3539 + "mandatory": true 3540 3540 + }, 3541 3541 + { 3542 3542 + "cellType": "RPE", 3543 3543 + "isExponent": true 3544 3544 + } 3545 3545 + ], 3546 3546 + "isGlobal": true, 3547 3547 + "measurementType": "EXERCISE" 3548 3548 + }, 3549 3549 + { 3550 3550 + "_links": { 3551 3551 + "self": { 3552 3552 + "href": "/api/measurements/bea508fb-4d1b-4320-8b34-20502785c6ec" 3553 3553 + }, 3554 3554 + "tag": [ 3555 3555 + { 3556 3556 + "href": "/api/tags/back" 3557 3557 + } 3558 3558 + ] 3559 3559 + }, 3560 3560 + "id": "bea508fb-4d1b-4320-8b34-20502785c6ec", 3561 3561 + "created": "2018-01-22T05:40:53.554Z", 3562 3562 + "lastChanged": "2018-09-20T08:28:54.162Z", 3563 3563 + "name": { 3564 3564 + "en": "Wide Pull Up" 3565 3565 + }, 3566 3566 + "instructions": { 3567 3567 + "en": "Hold the pull up bar with a wider than shoulder overhand grip with arms fully extended.||Retract scapula and pull upward by bringing chest to the bar.||Pause at the top and squeeze the back before lowering slowly to the starting position.||Repeat for reps." 3568 3568 + }, 3569 3569 + "media": [ 3570 3570 + { 3571 3571 + "url": "https://files.strong.app/users/global/IMGtrIlyTSoHy.jpg", 3572 3572 + "type": "IMAGE", 3573 3573 + "contentType": "image/jpeg" 3574 3574 + }, 3575 3575 + { 3576 3576 + "url": "https://files.strong.app/users/global/VIDtrIlyTSoHy.mp4", 3577 3577 + "type": 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An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps." 3621 3621 + }, 3622 3622 + "media": [ 3623 3623 + { 3624 3624 + "url": "https://files.strong.app/users/global/IMG6CsG2PDwiT.jpg", 3625 3625 + "type": "IMAGE", 3626 3626 + "contentType": "image/jpeg" 3627 3627 + }, 3628 3628 + { 3629 3629 + "url": "https://files.strong.app/users/global/VID6CsG2PDwiT.mp4", 3630 3630 + "type": "VIDEO", 3631 3631 + "contentType": "video/mp4" 3632 3632 + }, 3633 3633 + { 3634 3634 + "url": "https://files.strong.app/users/global/THU6CsG2PDwiT%403x.png", 3635 3635 + "type": "THUMBNAIL", 3636 3636 + "contentType": "image/png" 3637 3637 + } 3638 3638 + ], 3639 3639 + "cellTypeConfigs": [ 3640 3640 + { 3641 3641 + "cellType": "BARBELL_WEIGHT", 3642 3642 + "mandatory": true 3643 3643 + }, 3644 3644 + { 3645 3645 + "cellType": "REPS", 3646 3646 + "mandatory": true 3647 3647 + }, 3648 3648 + { 3649 3649 + "cellType": "RPE", 3650 3650 + "isExponent": true 3651 3651 + } 3652 3652 + ], 3653 3653 + "isGlobal": true, 3654 3654 + "measurementType": "EXERCISE" 3655 3655 + }, 3656 3656 + { 3657 3657 + "_links": { 3658 3658 + "self": { 3659 3659 + "href": "/api/measurements/2f413df1-9169-4b49-bc97-be82ae29b0a5" 3660 3660 + }, 3661 3661 + "tag": [ 3662 3662 + { 3663 3663 + "href": "/api/tags/back" 3664 3664 + } 3665 3665 + ] 3666 3666 + }, 3667 3667 + "id": "2f413df1-9169-4b49-bc97-be82ae29b0a5", 3668 3668 + "created": "2018-01-22T05:40:43.424Z", 3669 3669 + "lastChanged": "2018-09-27T07:33:47.347Z", 3670 3670 + "name": { 3671 3671 + "en": "Lat Pulldown - 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Lift the chest and take a deep breath to brace the core (should be braced the entire movement). Retract shoulder blades and hold the handles in front of your shins.||Pull the handles upward extending hips and straightening the torso.||Return to the starting position by breaking at the hips.||Repeat for reps." 3821 3821 + }, 3822 3822 + "media": [ 3823 3823 + { 3824 3824 + "url": "https://files.strong.app/users/global/IMGThYVAeITY2.jpg", 3825 3825 + "type": "IMAGE", 3826 3826 + "contentType": "image/jpeg" 3827 3827 + }, 3828 3828 + { 3829 3829 + "url": "https://files.strong.app/users/global/THUThYVAeITY2%403x.png", 3830 3830 + "type": "THUMBNAIL", 3831 3831 + "contentType": "image/png" 3832 3832 + } 3833 3833 + ], 3834 3834 + "cellTypeConfigs": [ 3835 3835 + { 3836 3836 + "cellType": "WEIGHTED_BODYWEIGHT" 3837 3837 + }, 3838 3838 + { 3839 3839 + "cellType": "REPS", 3840 3840 + "mandatory": true 3841 3841 + }, 3842 3842 + { 3843 3843 + "cellType": "RPE", 3844 3844 + "isExponent": true 3845 3845 + } 3846 3846 + ], 3847 3847 + "isGlobal": true, 3848 3848 + "measurementType": 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"contentType": "image/jpeg" 3875 3875 + }, 3876 3876 + { 3877 3877 + "url": "https://files.strong.app/users/global/THURZhlC02mS8%403x.png", 3878 3878 + "type": "THUMBNAIL", 3879 3879 + "contentType": "image/png" 3880 3880 + } 3881 3881 + ], 3882 3882 + "cellTypeConfigs": [ 3883 3883 + { 3884 3884 + "cellType": "REPS", 3885 3885 + "mandatory": true 3886 3886 + }, 3887 3887 + { 3888 3888 + "cellType": "RPE", 3889 3889 + "isExponent": true 3890 3890 + } 3891 3891 + ], 3892 3892 + "isGlobal": true, 3893 3893 + "measurementType": "EXERCISE" 3894 3894 + }, 3895 3895 + { 3896 3896 + "_links": { 3897 3897 + "self": { 3898 3898 + "href": "/api/measurements/0f71ee4c-5dad-4617-8e8d-e8e133afc2c1" 3899 3899 + }, 3900 3900 + "tag": [ 3901 3901 + { 3902 3902 + "href": "/api/tags/legs" 3903 3903 + } 3904 3904 + ] 3905 3905 + }, 3906 3906 + "id": "0f71ee4c-5dad-4617-8e8d-e8e133afc2c1", 3907 3907 + "created": "2018-01-22T05:40:14.791Z", 3908 3908 + "lastChanged": "2018-09-27T07:27:30.839Z", 3909 3909 + "name": { 3910 3910 + "en": "Squat (Band)" 3911 3911 + }, 3912 3912 + "instructions": { 3913 3913 + "en": "Stand with feet shoulder width apart and bands under the mid foot.||Hold band handles at shoulder level squeezing shoulder blades together and keeping core flexed.||Descend by breaking at the hips and sitting backward.||Lower until thighs are parallel with the floor. ||Keep weight on the heel and mid-foot, drive upward to the starting position.||Repeat for reps." 3914 3914 + }, 3915 3915 + "media": [ 3916 3916 + { 3917 3917 + "url": "https://files.strong.app/users/global/IMGRpjDQkFCmV.jpg", 3918 3918 + "type": "IMAGE", 3919 3919 + "contentType": "image/jpeg" 3920 3920 + }, 3921 3921 + { 3922 3922 + "url": "https://files.strong.app/users/global/THURpjDQkFCmV%403x.png", 3923 3923 + "type": "THUMBNAIL", 3924 3924 + "contentType": "image/png" 3925 3925 + } 3926 3926 + ], 3927 3927 + "cellTypeConfigs": [ 3928 3928 + { 3929 3929 + "cellType": "WEIGHTED_BODYWEIGHT" 3930 3930 + }, 3931 3931 + { 3932 3932 + "cellType": "REPS", 3933 3933 + "mandatory": true 3934 3934 + }, 3935 3935 + { 3936 3936 + "cellType": "RPE", 3937 3937 + "isExponent": true 3938 3938 + } 3939 3939 + ], 3940 3940 + "isGlobal": true, 3941 3941 + "measurementType": "EXERCISE" 3942 3942 + }, 3943 3943 + { 3944 3944 + "_links": { 3945 3945 + "self": { 3946 3946 + "href": "/api/measurements/237314ed-ead7-406c-92db-a20de0a9166f" 3947 3947 + }, 3948 3948 + "tag": [ 3949 3949 + { 3950 3950 + "href": "/api/tags/arms" 3951 3951 + } 3952 3952 + ] 3953 3953 + }, 3954 3954 + "id": "237314ed-ead7-406c-92db-a20de0a9166f", 3955 3955 + "created": "2018-01-22T05:39:47.749Z", 3956 3956 + "lastChanged": "2018-09-27T07:27:14.532Z", 3957 3957 + "name": { 3958 3958 + "en": "Skullcrusher (Dumbbell)" 3959 3959 + }, 3960 3960 + "instructions": { 3961 3961 + "en": "Sit down on a flat bench with the barbell on your lap.||Raise the dumbbells up to shoulder height by kicking your knees up.||While holding the dumbbells in place, lie down on the bench with your arms fully extended and the weights directly above your shoulders.||Lower the weights bending your elbows until the dumbbells are positioned to the side of your head. Make sure your elbows stay in place and that you slow your descent as the weight approaches your head.||Push the bar back up to starting position.||Repeat for reps." 3962 3962 + }, 3963 3963 + "media": [ 3964 3964 + { 3965 3965 + "url": "https://files.strong.app/users/global/IMGa7jw8QRrQu.jpg", 3966 3966 + "type": "IMAGE", 3967 3967 + "contentType": "image/jpeg" 3968 3968 + }, 3969 3969 + { 3970 3970 + "url": "https://files.strong.app/users/global/THUa7jw8QRrQu%403x.png", 3971 3971 + "type": "THUMBNAIL", 3972 3972 + "contentType": "image/png" 3973 3973 + } 3974 3974 + ], 3975 3975 + "cellTypeConfigs": [ 3976 3976 + { 3977 3977 + "cellType": "DUMBBELL_WEIGHT", 3978 3978 + "mandatory": true 3979 3979 + }, 3980 3980 + { 3981 3981 + "cellType": "REPS", 3982 3982 + "mandatory": true 3983 3983 + }, 3984 3984 + { 3985 3985 + "cellType": "RPE", 3986 3986 + "isExponent": true 3987 3987 + } 3988 3988 + ], 3989 3989 + "isGlobal": true, 3990 3990 + "measurementType": "EXERCISE" 3991 3991 + }, 3992 3992 + { 3993 3993 + "_links": { 3994 3994 + "self": { 3995 3995 + "href": "/api/measurements/acaf0999-7976-48f6-a5fc-80c0d6d7bb67" 3996 3996 + }, 3997 3997 + "tag": [ 3998 3998 + { 3999 3999 + "href": "/api/tags/legs" 4000 4000 + } 4001 4001 + ] 4002 4002 + }, 4003 4003 + "id": "acaf0999-7976-48f6-a5fc-80c0d6d7bb67", 4004 4004 + "created": "2018-01-22T05:39:41.936Z", 4005 4005 + "lastChanged": "2018-09-27T07:26:40.662Z", 4006 4006 + "name": { 4007 4007 + "en": "Single Leg Bridge" 4008 4008 + }, 4009 4009 + "instructions": { 4010 4010 + "en": "Support the body by the forearms and the toes on the floor while bracing the core.||The arms should be directly below the shoulder and the torso should be straight and flexed.||Extend one leg into the air and hold for time." 4011 4011 + }, 4012 4012 + "media": [ 4013 4013 + { 4014 4014 + "url": "https://files.strong.app/users/global/IMG6UVEE6IIU2.jpg", 4015 4015 + "type": "IMAGE", 4016 4016 + "contentType": "image/jpeg" 4017 4017 + }, 4018 4018 + { 4019 4019 + "url": "https://files.strong.app/users/global/THU6UVEE6IIU2%403x.png", 4020 4020 + "type": "THUMBNAIL", 4021 4021 + "contentType": "image/png" 4022 4022 + } 4023 4023 + ], 4024 4024 + "cellTypeConfigs": [ 4025 4025 + { 4026 4026 + "cellType": "WEIGHTED_BODYWEIGHT" 4027 4027 + }, 4028 4028 + { 4029 4029 + "cellType": "REPS", 4030 4030 + "mandatory": true 4031 4031 + }, 4032 4032 + { 4033 4033 + "cellType": "RPE", 4034 4034 + "isExponent": true 4035 4035 + } 4036 4036 + ], 4037 4037 + "isGlobal": true, 4038 4038 + "measurementType": "EXERCISE" 4039 4039 + }, 4040 4040 + { 4041 4041 + "_links": { 4042 4042 + "self": { 4043 4043 + "href": "/api/measurements/f31e19c8-1671-40e4-9089-e341fffe7751" 4044 4044 + }, 4045 4045 + "tag": [ 4046 4046 + { 4047 4047 + "href": "/api/tags/back" 4048 4048 + } 4049 4049 + ] 4050 4050 + }, 4051 4051 + "id": "f31e19c8-1671-40e4-9089-e341fffe7751", 4052 4052 + "created": "2018-01-22T05:39:32.637Z", 4053 4053 + "lastChanged": 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4076 + ], 4077 4077 + "cellTypeConfigs": [ 4078 4078 + { 4079 4079 + "cellType": "OTHER_WEIGHT", 4080 4080 + "mandatory": true 4081 4081 + }, 4082 4082 + { 4083 4083 + "cellType": "REPS", 4084 4084 + "mandatory": true 4085 4085 + }, 4086 4086 + { 4087 4087 + "cellType": "RPE", 4088 4088 + "isExponent": true 4089 4089 + } 4090 4090 + ], 4091 4091 + "isGlobal": true, 4092 4092 + "measurementType": "EXERCISE" 4093 4093 + }, 4094 4094 + { 4095 4095 + "_links": { 4096 4096 + "self": { 4097 4097 + "href": "/api/measurements/caa35db9-e106-4915-840c-e7205f6e7228" 4098 4098 + }, 4099 4099 + "tag": [ 4100 4100 + { 4101 4101 + "href": "/api/tags/shoulders" 4102 4102 + } 4103 4103 + ] 4104 4104 + }, 4105 4105 + "id": "caa35db9-e106-4915-840c-e7205f6e7228", 4106 4106 + "created": "2018-01-22T05:39:29.217Z", 4107 4107 + "lastChanged": "2018-09-27T07:25:30.204Z", 4108 4108 + "name": { 4109 4109 + "en": "Shoulder Press (Plate Loaded)" 4110 4110 + }, 4111 4111 + "instructions": { 4112 4112 + "en": 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Place forefeet on platform with heels extending off.||Position lower thighs under lever pads. Grasp handles if available or place hands on lever pad.||Lift levers by pushing heels up.||Repeat for reps." 4417 4417 + }, 4418 4418 + "media": [ 4419 4419 + { 4420 4420 + "url": "https://files.strong.app/users/global/IMG4sfUiNyZEv.jpg", 4421 4421 + "type": "IMAGE", 4422 4422 + "contentType": "image/jpeg" 4423 4423 + }, 4424 4424 + { 4425 4425 + "url": "https://files.strong.app/users/global/THU4sfUiNyZEv%403x.png", 4426 4426 + "type": "THUMBNAIL", 4427 4427 + "contentType": "image/png" 4428 4428 + } 4429 4429 + ], 4430 4430 + "cellTypeConfigs": [ 4431 4431 + { 4432 4432 + "cellType": "OTHER_WEIGHT", 4433 4433 + "mandatory": true 4434 4434 + }, 4435 4435 + { 4436 4436 + "cellType": "REPS", 4437 4437 + "mandatory": true 4438 4438 + }, 4439 4439 + { 4440 4440 + "cellType": "RPE", 4441 4441 + "isExponent": true 4442 4442 + } 4443 4443 + ], 4444 4444 + "isGlobal": true, 4445 4445 + "measurementType": "EXERCISE" 4446 4446 + }, 4447 4447 + { 4448 4448 + "_links": { 4449 4449 + "self": { 4450 4450 + "href": "/api/measurements/3d2c4225-a113-4501-bf6b-abe7503dee9e" 4451 4451 + }, 4452 4452 + "tag": [ 4453 4453 + { 4454 4454 + "href": "/api/tags/core" 4455 4455 + } 4456 4456 + ] 4457 4457 + }, 4458 4458 + "id": "3d2c4225-a113-4501-bf6b-abe7503dee9e", 4459 4459 + "created": "2018-01-22T05:38:43.747Z", 4460 4460 + "lastChanged": "2018-09-20T08:20:43.472Z", 4461 4461 + "name": { 4462 4462 + "en": "Reverse Plank" 4463 4463 + }, 4464 4464 + "instructions": { 4465 4465 + "en": "Place hands shoulder width apart on the floor with chest facing upward.||Bracing core and flexing the quads, hold the position for time." 4466 4466 + }, 4467 4467 + "media": [ 4468 4468 + { 4469 4469 + "url": "https://files.strong.app/users/global/IMGwIjliYLu8v.jpg", 4470 4470 + "type": "IMAGE", 4471 4471 + "contentType": "image/jpeg" 4472 4472 + }, 4473 4473 + { 4474 4474 + "url": "https://files.strong.app/users/global/VIDwIjliYLu8v.mp4", 4475 4475 + "type": "VIDEO", 4476 4476 + "contentType": "video/mp4" 4477 4477 + }, 4478 4478 + { 4479 4479 + "url": "https://files.strong.app/users/global/THUwIjliYLu8v%403x.png", 4480 4480 + "type": "THUMBNAIL", 4481 4481 + "contentType": "image/png" 4482 4482 + } 4483 4483 + ], 4484 4484 + "cellTypeConfigs": [ 4485 4485 + { 4486 4486 + "cellType": "DURATION", 4487 4487 + "mandatory": true 4488 4488 + } 4489 4489 + ], 4490 4490 + "isGlobal": true, 4491 4491 + "measurementType": "EXERCISE" 4492 4492 + }, 4493 4493 + { 4494 4494 + "_links": { 4495 4495 + "self": { 4496 4496 + "href": "/api/measurements/a953b453-9eb2-4c4e-bc55-9962770702f1" 4497 4497 + }, 4498 4498 + "tag": [ 4499 4499 + { 4500 4500 + "href": "/api/tags/arms" 4501 4501 + } 4502 4502 + ] 4503 4503 + }, 4504 4504 + "id": "a953b453-9eb2-4c4e-bc55-9962770702f1", 4505 4505 + "created": "2018-01-22T05:38:40.331Z", 4506 4506 + "lastChanged": "2018-09-27T07:23:20.297Z", 4507 4507 + "name": { 4508 4508 + "en": "Reverse Grip Concentration Curl (Dumbbell)" 4509 4509 + }, 4510 4510 + "instructions": { 4511 4511 + "en": "Hold dumbbell with a pronated grip, resting the upper arm against the inner thigh.||From a fully extended position, curl the barbell upward until the bicep is fully contracted.||Hold and return to the starting position.||Repeat for reps." 4512 4512 + }, 4513 4513 + "media": [ 4514 4514 + { 4515 4515 + "url": "https://files.strong.app/users/global/IMGhtkPGXR1aA.jpg", 4516 4516 + "type": "IMAGE", 4517 4517 + "contentType": "image/jpeg" 4518 4518 + }, 4519 4519 + { 4520 4520 + "url": "https://files.strong.app/users/global/THUhtkPGXR1aA%403x.png", 4521 4521 + "type": "THUMBNAIL", 4522 4522 + "contentType": "image/png" 4523 4523 + } 4524 4524 + ], 4525 4525 + "cellTypeConfigs": [ 4526 4526 + { 4527 4527 + "cellType": "DUMBBELL_WEIGHT", 4528 4528 + "mandatory": true 4529 4529 + }, 4530 4530 + { 4531 4531 + "cellType": "REPS", 4532 4532 + "mandatory": true 4533 4533 + }, 4534 4534 + { 4535 4535 + "cellType": "RPE", 4536 4536 + "isExponent": true 4537 4537 + } 4538 4538 + ], 4539 4539 + "isGlobal": true, 4540 4540 + "measurementType": "EXERCISE" 4541 4541 + }, 4542 4542 + { 4543 4543 + "_links": { 4544 4544 + "self": { 4545 4545 + "href": "/api/measurements/e51ee0d8-bfa7-4bcf-b11d-86997a38c298" 4546 4546 + }, 4547 4547 + "tag": [ 4548 4548 + { 4549 4549 + "href": "/api/tags/arms" 4550 4550 + } 4551 4551 + ] 4552 4552 + }, 4553 4553 + "id": "e51ee0d8-bfa7-4bcf-b11d-86997a38c298", 4554 4554 + "created": "2018-01-22T05:38:36.52Z", 4555 4555 + "lastChanged": "2018-09-20T08:19:56.231Z", 4556 4556 + "name": { 4557 4557 + "en": "Reverse Curl (Dumbbell)" 4558 4558 + }, 4559 4559 + "instructions": { 4560 4560 + "en": "Stand straight and hold the dumbbells with an overhand grip. Keep your arms hanging straight down at around shoulder width.||Keeping your elbows near your torso, raise the dumbbells until your forearms are vertical.||Lower arms until fully extended.||Repeat for reps." 4561 4561 + }, 4562 4562 + "media": [ 4563 4563 + { 4564 4564 + "url": "https://files.strong.app/users/global/IMGw90osQ9xKb.jpg", 4565 4565 + "type": "IMAGE", 4566 4566 + "contentType": "image/jpeg" 4567 4567 + }, 4568 4568 + { 4569 4569 + "url": "https://files.strong.app/users/global/THUw90osQ9xKb%403x.png", 4570 4570 + "type": "THUMBNAIL", 4571 4571 + "contentType": "image/png" 4572 4572 + } 4573 4573 + ], 4574 4574 + "cellTypeConfigs": [ 4575 4575 + { 4576 4576 + "cellType": "DUMBBELL_WEIGHT", 4577 4577 + "mandatory": true 4578 4578 + }, 4579 4579 + { 4580 4580 + "cellType": "REPS", 4581 4581 + "mandatory": true 4582 4582 + }, 4583 4583 + { 4584 4584 + "cellType": "RPE", 4585 4585 + "isExponent": true 4586 4586 + } 4587 4587 + ], 4588 4588 + "isGlobal": true, 4589 4589 + "measurementType": "EXERCISE" 4590 4590 + }, 4591 4591 + { 4592 4592 + "_links": { 4593 4593 + "self": { 4594 4594 + "href": "/api/measurements/8951200e-5791-4885-bee1-cacac5d08c77" 4595 4595 + }, 4596 4596 + "tag": [ 4597 4597 + { 4598 4598 + "href": "/api/tags/shoulders" 4599 4599 + } 4600 4600 + ] 4601 4601 + }, 4602 4602 + "id": "8951200e-5791-4885-bee1-cacac5d08c77", 4603 4603 + "created": "2018-01-22T05:38:28.933Z", 4604 4604 + "lastChanged": "2018-09-20T08:19:40.434Z", 4605 4605 + "name": { 4606 4606 + "en": "Overhead Press (Smith Machine)" 4607 4607 + }, 4608 4608 + "instructions": { 4609 4609 + "en": "Stand in front of the Smith machine and adjust the bar height so that it's positioned slightly below your shoulders.||Slightly bend your knees and grab the bar with an overhand grip.||Disengage the bar from the hooks by straightening your knees and rotating the bar forward.||Take a deep breath and brace your core.||Press the weight upwards until your arms are extended over your head. Be sure to keep your knees straight.||Lower the bar until it's directly in front of your shoulders and exhale.||Repeat for reps." 4610 4610 + }, 4611 4611 + "media": [ 4612 4612 + { 4613 4613 + "url": "https://files.strong.app/users/global/IMGc134qTzvU7.jpg", 4614 4614 + "type": "IMAGE", 4615 4615 + "contentType": "image/jpeg" 4616 4616 + }, 4617 4617 + { 4618 4618 + "url": "https://files.strong.app/users/global/VIDc134qTzvU7.mp4", 4619 4619 + "type": "VIDEO", 4620 4620 + "contentType": "video/mp4" 4621 4621 + }, 4622 4622 + { 4623 4623 + "url": "https://files.strong.app/users/global/THUc134qTzvU7%403x.png", 4624 4624 + "type": "THUMBNAIL", 4625 4625 + "contentType": "image/png" 4626 4626 + } 4627 4627 + ], 4628 4628 + "cellTypeConfigs": [ 4629 4629 + { 4630 4630 + "cellType": "OTHER_WEIGHT", 4631 4631 + "mandatory": true 4632 4632 + }, 4633 4633 + { 4634 4634 + "cellType": "REPS", 4635 4635 + "mandatory": true 4636 4636 + }, 4637 4637 + { 4638 4638 + "cellType": "RPE", 4639 4639 + "isExponent": true 4640 4640 + } 4641 4641 + ], 4642 4642 + "isGlobal": true, 4643 4643 + "measurementType": "EXERCISE" 4644 4644 + }, 4645 4645 + { 4646 4646 + "_links": { 4647 4647 + "self": { 4648 4648 + "href": "/api/measurements/cffa1438-6d77-4a8d-8493-b8d7529d61ba" 4649 4649 + }, 4650 4650 + "tag": [ 4651 4651 + { 4652 4652 + "href": "/api/tags/back" 4653 4653 + } 4654 4654 + ] 4655 4655 + }, 4656 4656 + "id": "cffa1438-6d77-4a8d-8493-b8d7529d61ba", 4657 4657 + "created": "2018-01-22T05:38:05.648Z", 4658 4658 + "lastChanged": "2018-09-20T08:20:21.885Z", 4659 4659 + "name": { 4660 4660 + "en": "Rack Pull (Barbell)" 4661 4661 + }, 4662 4662 + "instructions": { 4663 4663 + "en": "Inside a power rack, set the safety bar in a low position so that the bar is slightly below your knee when at rest.||Place your feet underneath the bar with the bar positioned over midfoot.||Reach for the bar by bending at the hips and hold it with a double overhand grip or a mixed grip. Feel free to use lifting straps and/or chalk to increase grip strength.||Lift the bar by straightening your hips and your knees at the same time.||Pull shoulders back at the top of the lift.||Return to starting position by reversing the motion.||Repeat for reps." 4664 4664 + }, 4665 4665 + "media": [ 4666 4666 + { 4667 4667 + "url": "https://files.strong.app/users/global/IMGzu7zGQ4UiD.jpg", 4668 4668 + "type": "IMAGE", 4669 4669 + "contentType": "image/jpeg" 4670 4670 + }, 4671 4671 + { 4672 4672 + "url": "https://files.strong.app/users/global/THUzu7zGQ4UiD%403x.png", 4673 4673 + "type": "THUMBNAIL", 4674 4674 + "contentType": "image/png" 4675 4675 + } 4676 4676 + ], 4677 4677 + "cellTypeConfigs": [ 4678 4678 + { 4679 4679 + "cellType": "BARBELL_WEIGHT", 4680 4680 + "mandatory": true 4681 4681 + }, 4682 4682 + { 4683 4683 + "cellType": "REPS", 4684 4684 + "mandatory": true 4685 4685 + }, 4686 4686 + { 4687 4687 + "cellType": "RPE", 4688 4688 + "isExponent": true 4689 4689 + } 4690 4690 + ], 4691 4691 + "isGlobal": true, 4692 4692 + "measurementType": "EXERCISE" 4693 4693 + }, 4694 4694 + { 4695 4695 + "_links": { 4696 4696 + "self": { 4697 4697 + "href": "/api/measurements/e6af1fc0-c961-4e74-a815-61f61e4fe42b" 4698 4698 + }, 4699 4699 + "tag": [ 4700 4700 + { 4701 4701 + "href": "/api/tags/chest" 4702 4702 + } 4703 4703 + ] 4704 4704 + }, 4705 4705 + "id": "e6af1fc0-c961-4e74-a815-61f61e4fe42b", 4706 4706 + "created": "2018-01-22T05:37:57.43Z", 4707 4707 + "lastChanged": "2018-09-27T07:23:13.178Z", 4708 4708 + "name": { 4709 4709 + "en": "Push Up (Band)" 4710 4710 + }, 4711 4711 + "instructions": { 4712 4712 + "en": "Place a band behind the back and under the hands. Ensure there is sufficient tension at the top of the pushup.||Lie prone on floor with hands slightly wider than shoulder width.||Raise body up off floor by extending arms with body straight.||Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended.||Repeat for reps." 4713 4713 + }, 4714 4714 + "media": [ 4715 4715 + { 4716 4716 + "url": "https://files.strong.app/users/global/IMGwaVQUDSBF0.jpg", 4717 4717 + "type": "IMAGE", 4718 4718 + "contentType": "image/jpeg" 4719 4719 + }, 4720 4720 + { 4721 4721 + "url": "https://files.strong.app/users/global/THUwaVQUDSBF0%403x.png", 4722 4722 + "type": "THUMBNAIL", 4723 4723 + "contentType": "image/png" 4724 4724 + } 4725 4725 + ], 4726 4726 + "cellTypeConfigs": [ 4727 4727 + { 4728 4728 + "cellType": "WEIGHTED_BODYWEIGHT" 4729 4729 + }, 4730 4730 + { 4731 4731 + "cellType": "REPS", 4732 4732 + "mandatory": true 4733 4733 + }, 4734 4734 + { 4735 4735 + "cellType": "RPE", 4736 4736 + "isExponent": true 4737 4737 + } 4738 4738 + ], 4739 4739 + "isGlobal": true, 4740 4740 + "measurementType": "EXERCISE" 4741 4741 + }, 4742 4742 + { 4743 4743 + "_links": { 4744 4744 + "self": { 4745 4745 + "href": "/api/measurements/1a9537c6-f56a-4d4e-a491-c5c172cfa5ed" 4746 4746 + }, 4747 4747 + "tag": [ 4748 4748 + { 4749 4749 + "href": "/api/tags/chest" 4750 4750 + } 4751 4751 + ] 4752 4752 + }, 4753 4753 + "id": "1a9537c6-f56a-4d4e-a491-c5c172cfa5ed", 4754 4754 + "created": "2018-01-22T05:37:53.811Z", 4755 4755 + "lastChanged": "2018-09-20T08:27:09.667Z", 4756 4756 + "name": { 4757 4757 + "en": "Pullover (Dumbbell)" 4758 4758 + }, 4759 4759 + "instructions": { 4760 4760 + "en": "Placing the upper back against the bench with a dumbbell placed on the chest.||Grasp the dumbbell with both hands pressing against one end and hold straight over the chest.||Lower the dumbbell in an arc above the head until you feel a stretch in the chest muscles.||Return to starting position while breathing out.||Repeat for reps." 4761 4761 + }, 4762 4762 + "media": [ 4763 4763 + { 4764 4764 + "url": "https://files.strong.app/users/global/IMGCnG27VmK9U.jpg", 4765 4765 + "type": "IMAGE", 4766 4766 + "contentType": "image/jpeg" 4767 4767 + }, 4768 4768 + { 4769 4769 + "url": "https://files.strong.app/users/global/VIDCnG27VmK9U.mp4", 4770 4770 + "type": "VIDEO", 4771 4771 + "contentType": "video/mp4" 4772 4772 + }, 4773 4773 + { 4774 4774 + "url": "https://files.strong.app/users/global/THUCnG27VmK9U%403x.png", 4775 4775 + "type": "THUMBNAIL", 4776 4776 + "contentType": "image/png" 4777 4777 + } 4778 4778 + ], 4779 4779 + "cellTypeConfigs": [ 4780 4780 + { 4781 4781 + "cellType": "DUMBBELL_WEIGHT", 4782 4782 + "mandatory": true 4783 4783 + }, 4784 4784 + { 4785 4785 + "cellType": "REPS", 4786 4786 + "mandatory": true 4787 4787 + }, 4788 4788 + { 4789 4789 + "cellType": "RPE", 4790 4790 + "isExponent": true 4791 4791 + } 4792 4792 + ], 4793 4793 + "isGlobal": true, 4794 4794 + "measurementType": "EXERCISE" 4795 4795 + }, 4796 4796 + { 4797 4797 + "_links": { 4798 4798 + "self": { 4799 4799 + "href": "/api/measurements/091ba495-1623-4578-95f0-5bd1aeebf3e9" 4800 4800 + }, 4801 4801 + "tag": [ 4802 4802 + { 4803 4803 + "href": "/api/tags/shoulders" 4804 4804 + } 4805 4805 + ] 4806 4806 + }, 4807 4807 + "id": "091ba495-1623-4578-95f0-5bd1aeebf3e9", 4808 4808 + "created": "2018-01-22T05:37:41.62Z", 4809 4809 + "lastChanged": "2018-09-27T07:22:30.879Z", 4810 4810 + "name": { 4811 4811 + "en": "Lateral Raise (Cable)" 4812 4812 + }, 4813 4813 + "instructions": { 4814 4814 + "en": "Lower cable pulleys to the lowest position.||Start with the handle resting on the side of the thigh. The arm should be slightly bent.||Using your shoulder, lift the arm in a semi-circular motion until slightly above parallel.||Return to the starting position slowly while maintaining a tight core.||Repeat for reps." 4815 4815 + }, 4816 4816 + "media": [ 4817 4817 + { 4818 4818 + "url": "https://files.strong.app/users/global/IMGjKzMeLT1MI.jpg", 4819 4819 + "type": "IMAGE", 4820 4820 + "contentType": "image/jpeg" 4821 4821 + }, 4822 4822 + { 4823 4823 + "url": "https://files.strong.app/users/global/VIDjKzMeLT1MI.mp4", 4824 4824 + "type": "VIDEO", 4825 4825 + "contentType": "video/mp4" 4826 4826 + }, 4827 4827 + { 4828 4828 + "url": "https://files.strong.app/users/global/THUjKzMeLT1MI%403x.png", 4829 4829 + "type": "THUMBNAIL", 4830 4830 + "contentType": "image/png" 4831 4831 + } 4832 4832 + ], 4833 4833 + "cellTypeConfigs": [ 4834 4834 + { 4835 4835 + "cellType": "OTHER_WEIGHT", 4836 4836 + "mandatory": true 4837 4837 + }, 4838 4838 + { 4839 4839 + "cellType": "REPS", 4840 4840 + "mandatory": true 4841 4841 + }, 4842 4842 + { 4843 4843 + "cellType": "RPE", 4844 4844 + "isExponent": true 4845 4845 + } 4846 4846 + ], 4847 4847 + "isGlobal": true, 4848 4848 + "measurementType": "EXERCISE" 4849 4849 + }, 4850 4850 + { 4851 4851 + "_links": { 4852 4852 + "self": { 4853 4853 + "href": "/api/measurements/3a438aef-3262-4b10-af0b-07a17c6694a7" 4854 4854 + }, 4855 4855 + "tag": [ 4856 4856 + { 4857 4857 + "href": "/api/tags/shoulders" 4858 4858 + } 4859 4859 + ] 4860 4860 + }, 4861 4861 + "id": "3a438aef-3262-4b10-af0b-07a17c6694a7", 4862 4862 + "created": "2018-01-22T05:37:35.963Z", 4863 4863 + "lastChanged": "2018-09-27T07:22:21.7Z", 4864 4864 + "name": { 4865 4865 + "en": "Lateral Raise (Band)" 4866 4866 + }, 4867 4867 + "instructions": { 4868 4868 + "en": "Secure the band under the middle foot.||Start with the handle resting on the side of the thigh. The arm should be slightly bent.||Using your shoulder, lift the arm in a semi-circular motion until slightly above parallel.||Return to the starting position slowly while maintaining a tight core.||Repeat for reps." 4869 4869 + }, 4870 4870 + "media": [ 4871 4871 + { 4872 4872 + "url": "https://files.strong.app/users/global/IMGnhheHcrAKB.jpg", 4873 4873 + "type": "IMAGE", 4874 4874 + "contentType": "image/jpeg" 4875 4875 + }, 4876 4876 + { 4877 4877 + "url": "https://files.strong.app/users/global/THUnhheHcrAKB%403x.png", 4878 4878 + "type": "THUMBNAIL", 4879 4879 + "contentType": "image/png" 4880 4880 + } 4881 4881 + ], 4882 4882 + "cellTypeConfigs": [ 4883 4883 + { 4884 4884 + "cellType": "WEIGHTED_BODYWEIGHT" 4885 4885 + }, 4886 4886 + { 4887 4887 + "cellType": "REPS", 4888 4888 + "mandatory": true 4889 4889 + }, 4890 4890 + { 4891 4891 + "cellType": "RPE", 4892 4892 + "isExponent": true 4893 4893 + } 4894 4894 + ], 4895 4895 + "isGlobal": true, 4896 4896 + "measurementType": "EXERCISE" 4897 4897 + }, 4898 4898 + { 4899 4899 + "_links": { 4900 4900 + "self": { 4901 4901 + "href": "/api/measurements/d1f2e4d1-2529-4d33-bfd1-3c22b7d99dbd" 4902 4902 + }, 4903 4903 + "tag": [ 4904 4904 + { 4905 4905 + "href": "/api/tags/legs" 4906 4906 + } 4907 4907 + ] 4908 4908 + }, 4909 4909 + "id": "d1f2e4d1-2529-4d33-bfd1-3c22b7d99dbd", 4910 4910 + "created": "2018-01-22T05:37:30.781Z", 4911 4911 + "lastChanged": "2018-09-27T07:22:11.459Z", 4912 4912 + "name": { 4913 4913 + "en": "Lateral Box Jump" 4914 4914 + }, 4915 4915 + "instructions": { 4916 4916 + "en": "Position a box to the left side of you.||Dipping into a semi squat jump onto the box.||Descend the left side of the box and alternate jumping for reps." 4917 4917 + }, 4918 4918 + "media": [ 4919 4919 + { 4920 4920 + "url": "https://files.strong.app/users/global/IMGPCAixZWgiH.jpg", 4921 4921 + "type": "IMAGE", 4922 4922 + "contentType": "image/jpeg" 4923 4923 + }, 4924 4924 + { 4925 4925 + "url": "https://files.strong.app/users/global/THUPCAixZWgiH%403x.png", 4926 4926 + "type": "THUMBNAIL", 4927 4927 + "contentType": "image/png" 4928 4928 + } 4929 4929 + ], 4930 4930 + "cellTypeConfigs": [ 4931 4931 + { 4932 4932 + "cellType": "REPS", 4933 4933 + "mandatory": true 4934 4934 + }, 4935 4935 + { 4936 4936 + "cellType": "RPE", 4937 4937 + "isExponent": true 4938 4938 + } 4939 4939 + ], 4940 4940 + "isGlobal": true, 4941 4941 + "measurementType": "EXERCISE" 4942 4942 + }, 4943 4943 + { 4944 4944 + "_links": { 4945 4945 + "self": { 4946 4946 + "href": "/api/measurements/eff696f8-07e3-4745-aa31-a0def4c93ed1" 4947 4947 + }, 4948 4948 + "tag": [ 4949 4949 + { 4950 4950 + "href": "/api/tags/back" 4951 4951 + } 4952 4952 + ] 4953 4953 + }, 4954 4954 + "id": "eff696f8-07e3-4745-aa31-a0def4c93ed1", 4955 4955 + "created": "2018-01-22T05:37:25.049Z", 4956 4956 + "lastChanged": "2018-09-27T07:21:32.307Z", 4957 4957 + "name": { 4958 4958 + "en": "Kneeling Pulldown (Band)" 4959 4959 + }, 4960 4960 + "instructions": { 4961 4961 + "en": "Secure the band in an elevated position and hold the handles behind the head.||Holding the handles behind the head pull downward in a crunch motion until the elbows touch the thighs.||Return to the starting position in a controlled motion.||Repeat for reps." 4962 4962 + }, 4963 4963 + "media": [ 4964 4964 + { 4965 4965 + "url": "https://files.strong.app/users/global/IMGXh61bVsMJi.jpg", 4966 4966 + "type": "IMAGE", 4967 4967 + "contentType": "image/jpeg" 4968 4968 + }, 4969 4969 + { 4970 4970 + "url": "https://files.strong.app/users/global/THUXh61bVsMJi%403x.png", 4971 4971 + "type": "THUMBNAIL", 4972 4972 + "contentType": "image/png" 4973 4973 + } 4974 4974 + ], 4975 4975 + "cellTypeConfigs": [ 4976 4976 + { 4977 4977 + "cellType": "WEIGHTED_BODYWEIGHT" 4978 4978 + }, 4979 4979 + { 4980 4980 + "cellType": "REPS", 4981 4981 + "mandatory": true 4982 4982 + }, 4983 4983 + { 4984 4984 + "cellType": "RPE", 4985 4985 + "isExponent": true 4986 4986 + } 4987 4987 + ], 4988 4988 + "isGlobal": true, 4989 4989 + "measurementType": "EXERCISE" 4990 4990 + }, 4991 4991 + { 4992 4992 + "_links": { 4993 4993 + "self": { 4994 4994 + "href": "/api/measurements/e676f31d-5fa2-4a61-bed6-af0ff6c17c77" 4995 4995 + }, 4996 4996 + "tag": [ 4997 4997 + { 4998 4998 + "href": "/api/tags/full-body" 4999 4999 + } 5000 5000 + ] 5001 5001 + }, 5002 5002 + "id": "e676f31d-5fa2-4a61-bed6-af0ff6c17c77", 5003 5003 + "created": "2018-01-22T05:37:15.987Z", 5004 5004 + "lastChanged": "2018-09-27T07:21:13.045Z", 5005 5005 + "name": { 5006 5006 + "en": "Kettlebell Turkish Get Up" 5007 5007 + }, 5008 5008 + "instructions": { 5009 5009 + "en": "Starting with the kettlebell in your hand, with arm perpendicular to the floor. Place the opposite arm at a 45 degree angle on the floor.||Drive from the foot on the kettlebell side, roll up onto your opposite elbow, and exhale. Once you're stable at the elbow, roll up onto your hand.||Lift hips off the ground to move your outstretched leg under your body. Support yourself on one arm, the heel of the straight leg, and the surface of your flat foot.||Enter into a lunge position and extend leg to stand up.||Return to the starting position and repeat for reps." 5010 5010 + }, 5011 5011 + "media": [ 5012 5012 + { 5013 5013 + "url": "https://files.strong.app/users/global/IMGwfCkYtT3FK.jpg", 5014 5014 + "type": "IMAGE", 5015 5015 + "contentType": "image/jpeg" 5016 5016 + }, 5017 5017 + { 5018 5018 + "url": "https://files.strong.app/users/global/THUwfCkYtT3FK%403x.png", 5019 5019 + "type": "THUMBNAIL", 5020 5020 + "contentType": "image/png" 5021 5021 + } 5022 5022 + ], 5023 5023 + "cellTypeConfigs": [ 5024 5024 + { 5025 5025 + "cellType": "OTHER_WEIGHT", 5026 5026 + "mandatory": true 5027 5027 + }, 5028 5028 + { 5029 5029 + "cellType": "REPS", 5030 5030 + "mandatory": true 5031 5031 + }, 5032 5032 + { 5033 5033 + "cellType": "RPE", 5034 5034 + "isExponent": true 5035 5035 + } 5036 5036 + ], 5037 5037 + "isGlobal": true, 5038 5038 + "measurementType": "EXERCISE" 5039 5039 + }, 5040 5040 + { 5041 5041 + "_links": { 5042 5042 + "self": { 5043 5043 + "href": "/api/measurements/55afec19-d074-4083-a554-085f533b62ce" 5044 5044 + }, 5045 5045 + "tag": [ 5046 5046 + { 5047 5047 + "href": "/api/tags/full-body" 5048 5048 + } 5049 5049 + ] 5050 5050 + }, 5051 5051 + "id": "55afec19-d074-4083-a554-085f533b62ce", 5052 5052 + "created": "2018-01-22T05:36:59.425Z", 5053 5053 + "lastChanged": "2018-09-27T07:37:05.075Z", 5054 5054 + "name": { 5055 5055 + "en": "Thruster (Kettlebell)" 5056 5056 + }, 5057 5057 + "instructions": { 5058 5058 + "en": "Start with two kettlebells in a clean position (one in each hand, in the rack position). The kettlebells will rest along on your outside forearm.||Begin to break the hips to descend into a squat. Ensure the core is braced and lower until thighs are slightly beyond parallel.||At the bottom, push through the heel and midfoot and simultaneously press kettlebells overhead by extending the arms, using the momentum of the squat to drive the weights.||Return to the starting position by lowering the kettlebells into clean position and repeat for reps." 5059 5059 + }, 5060 5060 + "media": [ 5061 5061 + { 5062 5062 + "url": "https://files.strong.app/users/global/IMGrzZXMmjXrg.jpg", 5063 5063 + "type": "IMAGE", 5064 5064 + "contentType": "image/jpeg" 5065 5065 + }, 5066 5066 + { 5067 5067 + "url": "https://files.strong.app/users/global/THUrzZXMmjXrg%403x.png", 5068 5068 + "type": "THUMBNAIL", 5069 5069 + "contentType": "image/png" 5070 5070 + } 5071 5071 + ], 5072 5072 + "cellTypeConfigs": [ 5073 5073 + { 5074 5074 + "cellType": "OTHER_WEIGHT", 5075 5075 + "mandatory": true 5076 5076 + }, 5077 5077 + { 5078 5078 + "cellType": "REPS", 5079 5079 + "mandatory": true 5080 5080 + }, 5081 5081 + { 5082 5082 + "cellType": "RPE", 5083 5083 + "isExponent": true 5084 5084 + } 5085 5085 + ], 5086 5086 + "isGlobal": true, 5087 5087 + "measurementType": "EXERCISE" 5088 5088 + }, 5089 5089 + { 5090 5090 + "_links": { 5091 5091 + "self": { 5092 5092 + "href": "/api/measurements/74a43a3f-5e0b-43c8-953e-f7e9c7d72986" 5093 5093 + }, 5094 5094 + "tag": [ 5095 5095 + { 5096 5096 + "href": "/api/tags/full-body" 5097 5097 + } 5098 5098 + ] 5099 5099 + }, 5100 5100 + "id": "74a43a3f-5e0b-43c8-953e-f7e9c7d72986", 5101 5101 + "created": "2018-01-22T05:35:45.03Z", 5102 5102 + "lastChanged": "2018-09-20T08:16:16.602Z", 5103 5103 + "name": { 5104 5104 + "en": "Kettlebell Swing" 5105 5105 + }, 5106 5106 + "instructions": { 5107 5107 + "en": "Set feet shoulder width apart, knees slightly bent and a kettlebell gripped with a pronated grip between the legs.||Keeping the core braced and back slightly arched, bend the hips back until the kettlebell is behind the legs and squeeze glutes and extend hips to swing the kettlebell upward.||Let the weight swing upward to slightly above shoulder level while keeping arms straight and let the kettlebell swing back to the starting position in a fluid motion.||Repeat for reps." 5108 5108 + }, 5109 5109 + "media": [ 5110 5110 + { 5111 5111 + "url": "https://files.strong.app/users/global/IMGeCtchyihUy.jpg", 5112 5112 + "type": "IMAGE", 5113 5113 + "contentType": "image/jpeg" 5114 5114 + }, 5115 5115 + { 5116 5116 + "url": "https://files.strong.app/users/global/THUeCtchyihUy%403x.png", 5117 5117 + "type": "THUMBNAIL", 5118 5118 + "contentType": "image/png" 5119 5119 + } 5120 5120 + ], 5121 5121 + "cellTypeConfigs": [ 5122 5122 + { 5123 5123 + "cellType": "OTHER_WEIGHT", 5124 5124 + "mandatory": true 5125 5125 + }, 5126 5126 + { 5127 5127 + "cellType": "REPS", 5128 5128 + "mandatory": true 5129 5129 + }, 5130 5130 + { 5131 5131 + "cellType": "RPE", 5132 5132 + "isExponent": true 5133 5133 + } 5134 5134 + ], 5135 5135 + "isGlobal": true, 5136 5136 + "measurementType": "EXERCISE" 5137 5137 + }, 5138 5138 + { 5139 5139 + "_links": { 5140 5140 + "self": { 5141 5141 + "href": "/api/measurements/980cb0df-4ef3-4af7-9333-48ee9f3943ce" 5142 5142 + }, 5143 5143 + "tag": [ 5144 5144 + { 5145 5145 + "href": "/api/tags/chest" 5146 5146 + } 5147 5147 + ] 5148 5148 + }, 5149 5149 + "id": "980cb0df-4ef3-4af7-9333-48ee9f3943ce", 5150 5150 + "created": "2018-01-22T05:34:28.734Z", 5151 5151 + "lastChanged": "2018-09-20T08:16:04.559Z", 5152 5152 + "name": { 5153 5153 + "en": "Incline Bench Press (Smith Machine)" 5154 5154 + }, 5155 5155 + "instructions": { 5156 5156 + "en": "Place incline bench below smith bar and hold bar with a pronated grip at shoulder width.||Unlock bar from smith rail and hold bar above the chest with arms straight.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps." 5157 5157 + }, 5158 5158 + "media": [ 5159 5159 + { 5160 5160 + "url": "https://files.strong.app/users/global/IMGegksi44eRc.jpg", 5161 5161 + "type": "IMAGE", 5162 5162 + "contentType": "image/jpeg" 5163 5163 + }, 5164 5164 + { 5165 5165 + "url": "https://files.strong.app/users/global/VIDegksi44eRc.mp4", 5166 5166 + "type": "VIDEO", 5167 5167 + "contentType": "video/mp4" 5168 5168 + }, 5169 5169 + { 5170 5170 + "url": "https://files.strong.app/users/global/THUegksi44eRc%403x.png", 5171 5171 + "type": "THUMBNAIL", 5172 5172 + "contentType": "image/png" 5173 5173 + } 5174 5174 + ], 5175 5175 + "cellTypeConfigs": [ 5176 5176 + { 5177 5177 + "cellType": "OTHER_WEIGHT", 5178 5178 + "mandatory": true 5179 5179 + }, 5180 5180 + { 5181 5181 + "cellType": "REPS", 5182 5182 + "mandatory": true 5183 5183 + }, 5184 5184 + { 5185 5185 + "cellType": "RPE", 5186 5186 + "isExponent": true 5187 5187 + } 5188 5188 + ], 5189 5189 + "isGlobal": true, 5190 5190 + "measurementType": "EXERCISE" 5191 5191 + }, 5192 5192 + { 5193 5193 + "_links": { 5194 5194 + "self": { 5195 5195 + "href": "/api/measurements/6416d266-c84c-4aa6-a8b0-7582619c1bcb" 5196 5196 + }, 5197 5197 + "tag": [ 5198 5198 + { 5199 5199 + "href": "/api/tags/chest" 5200 5200 + } 5201 5201 + ] 5202 5202 + }, 5203 5203 + "id": "6416d266-c84c-4aa6-a8b0-7582619c1bcb", 5204 5204 + "created": "2018-01-22T05:34:22.369Z", 5205 5205 + "lastChanged": "2018-09-20T08:15:34.595Z", 5206 5206 + "name": { 5207 5207 + "en": "Incline Bench Press (Dumbbell)" 5208 5208 + }, 5209 5209 + "instructions": { 5210 5210 + "en": "Lie on the incline bench holding the dumbbells with a shoulder width pronated grip.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower dumbbells to the middle chest.||After pausing at the bottom, push dumbbells towards the starting position squeezing the chest.||Repeat for reps." 5211 5211 + }, 5212 5212 + "media": [ 5213 5213 + { 5214 5214 + "url": "https://files.strong.app/users/global/IMGdbBnnlRGpj.jpg", 5215 5215 + "type": "IMAGE", 5216 5216 + "contentType": "image/jpeg" 5217 5217 + }, 5218 5218 + { 5219 5219 + "url": "https://files.strong.app/users/global/VIDdbBnnlRGpj.mp4", 5220 5220 + "type": "VIDEO", 5221 5221 + "contentType": "video/mp4" 5222 5222 + }, 5223 5223 + { 5224 5224 + "url": "https://files.strong.app/users/global/THUdbBnnlRGpj%403x.png", 5225 5225 + "type": "THUMBNAIL", 5226 5226 + "contentType": "image/png" 5227 5227 + } 5228 5228 + ], 5229 5229 + "cellTypeConfigs": [ 5230 5230 + { 5231 5231 + "cellType": "DUMBBELL_WEIGHT", 5232 5232 + "mandatory": true 5233 5233 + }, 5234 5234 + { 5235 5235 + "cellType": "REPS", 5236 5236 + "mandatory": true 5237 5237 + }, 5238 5238 + { 5239 5239 + "cellType": "RPE", 5240 5240 + "isExponent": true 5241 5241 + } 5242 5242 + ], 5243 5243 + "isGlobal": true, 5244 5244 + "measurementType": "EXERCISE" 5245 5245 + }, 5246 5246 + { 5247 5247 + "_links": { 5248 5248 + "self": { 5249 5249 + "href": "/api/measurements/7f6f4c96-4893-4f40-a7f4-2baf53cb3d04" 5250 5250 + }, 5251 5251 + "tag": [ 5252 5252 + { 5253 5253 + "href": "/api/tags/chest" 5254 5254 + } 5255 5255 + ] 5256 5256 + }, 5257 5257 + "id": "7f6f4c96-4893-4f40-a7f4-2baf53cb3d04", 5258 5258 + "created": "2018-01-22T05:34:15.701Z", 5259 5259 + "lastChanged": "2018-09-27T07:20:03.41Z", 5260 5260 + "name": { 5261 5261 + "en": "Incline Bench Press (Cable)" 5262 5262 + }, 5263 5263 + "instructions": { 5264 5264 + "en": "Lie on the incline bench holding the cable handles with a shoulder width pronated grip.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower handles to the middle chest.||After pausing at the bottom, push handles towards the starting position squeezing the chest.||Repeat for reps." 5265 5265 + }, 5266 5266 + "media": [ 5267 5267 + { 5268 5268 + "url": "https://files.strong.app/users/global/IMG4RNzidD7Vp.jpg", 5269 5269 + "type": "IMAGE", 5270 5270 + "contentType": "image/jpeg" 5271 5271 + }, 5272 5272 + { 5273 5273 + "url": "https://files.strong.app/users/global/THU4RNzidD7Vp%403x.png", 5274 5274 + "type": "THUMBNAIL", 5275 5275 + "contentType": "image/png" 5276 5276 + } 5277 5277 + ], 5278 5278 + "cellTypeConfigs": [ 5279 5279 + { 5280 5280 + "cellType": "OTHER_WEIGHT", 5281 5281 + "mandatory": true 5282 5282 + }, 5283 5283 + { 5284 5284 + "cellType": "REPS", 5285 5285 + "mandatory": true 5286 5286 + }, 5287 5287 + { 5288 5288 + "cellType": "RPE", 5289 5289 + "isExponent": true 5290 5290 + } 5291 5291 + ], 5292 5292 + "isGlobal": true, 5293 5293 + "measurementType": "EXERCISE" 5294 5294 + }, 5295 5295 + { 5296 5296 + "_links": { 5297 5297 + "self": { 5298 5298 + "href": "/api/measurements/3395ead5-bd9b-4d02-be71-dc2b1ee5f16d" 5299 5299 + }, 5300 5300 + "tag": [ 5301 5301 + { 5302 5302 + "href": "/api/tags/legs" 5303 5303 + } 5304 5304 + ] 5305 5305 + }, 5306 5306 + "id": "3395ead5-bd9b-4d02-be71-dc2b1ee5f16d", 5307 5307 + "created": "2018-01-22T05:34:08.015Z", 5308 5308 + "lastChanged": "2018-09-27T07:19:49.84Z", 5309 5309 + "name": { 5310 5310 + "en": "Handstand Push Up" 5311 5311 + }, 5312 5312 + "instructions": { 5313 5313 + "en": "Starting by facing a wall and, with arms extended, flip into a handstand position against the wall.||Keeping the body as straight as possible slowly lower yourself until your head almost touches the floor.||Push back to the starting position while exhaling until elbows are near full extension.||Repeat for reps." 5314 5314 + }, 5315 5315 + "media": [ 5316 5316 + { 5317 5317 + "url": "https://files.strong.app/users/global/IMGUebDYdOTFr.jpg", 5318 5318 + "type": "IMAGE", 5319 5319 + "contentType": "image/jpeg" 5320 5320 + }, 5321 5321 + { 5322 5322 + "url": "https://files.strong.app/users/global/THUUebDYdOTFr%403x.png", 5323 5323 + "type": "THUMBNAIL", 5324 5324 + "contentType": "image/png" 5325 5325 + } 5326 5326 + ], 5327 5327 + "cellTypeConfigs": [ 5328 5328 + { 5329 5329 + "cellType": "WEIGHTED_BODYWEIGHT" 5330 5330 + }, 5331 5331 + { 5332 5332 + "cellType": "REPS", 5333 5333 + "mandatory": true 5334 5334 + }, 5335 5335 + { 5336 5336 + "cellType": "RPE", 5337 5337 + "isExponent": true 5338 5338 + } 5339 5339 + ], 5340 5340 + "isGlobal": true, 5341 5341 + "measurementType": "EXERCISE" 5342 5342 + }, 5343 5343 + { 5344 5344 + "_links": { 5345 5345 + "self": { 5346 5346 + "href": "/api/measurements/4a304d9a-9a7a-440f-bb9a-9fd5cde6b590" 5347 5347 + }, 5348 5348 + "tag": [ 5349 5349 + { 5350 5350 + "href": "/api/tags/arms" 5351 5351 + } 5352 5352 + ] 5353 5353 + }, 5354 5354 + "id": "4a304d9a-9a7a-440f-bb9a-9fd5cde6b590", 5355 5355 + "created": "2018-01-22T05:34:01.598Z", 5356 5356 + "lastChanged": "2018-09-27T07:19:48.381Z", 5357 5357 + "name": { 5358 5358 + "en": "Hammer Curl (Cable)" 5359 5359 + }, 5360 5360 + "instructions": { 5361 5361 + "en": "Stand facing machine with elbows touching the side of the torso. Grasp the handles with a palm in grip.||Using biceps, pull forearms and hands upward until fully contracted.||Squeeze biceps and slowly lower back to the starting position.||Repeat for reps." 5362 5362 + }, 5363 5363 + "media": [ 5364 5364 + { 5365 5365 + "url": "https://files.strong.app/users/global/IMG93H8TNQg4C.jpg", 5366 5366 + "type": "IMAGE", 5367 5367 + "contentType": "image/jpeg" 5368 5368 + }, 5369 5369 + { 5370 5370 + "url": "https://files.strong.app/users/global/THU93H8TNQg4C%403x.png", 5371 5371 + "type": "THUMBNAIL", 5372 5372 + "contentType": "image/png" 5373 5373 + } 5374 5374 + ], 5375 5375 + "cellTypeConfigs": [ 5376 5376 + { 5377 5377 + "cellType": "OTHER_WEIGHT", 5378 5378 + "mandatory": true 5379 5379 + }, 5380 5380 + { 5381 5381 + "cellType": "REPS", 5382 5382 + "mandatory": true 5383 5383 + }, 5384 5384 + { 5385 5385 + "cellType": "RPE", 5386 5386 + "isExponent": true 5387 5387 + } 5388 5388 + ], 5389 5389 + "isGlobal": true, 5390 5390 + "measurementType": "EXERCISE" 5391 5391 + }, 5392 5392 + { 5393 5393 + "_links": { 5394 5394 + "self": { 5395 5395 + "href": "/api/measurements/16828b87-c3bb-4641-ab68-c0c0d38d6bea" 5396 5396 + }, 5397 5397 + "tag": [ 5398 5398 + { 5399 5399 + "href": "/api/tags/arms" 5400 5400 + } 5401 5401 + ] 5402 5402 + }, 5403 5403 + "id": "16828b87-c3bb-4641-ab68-c0c0d38d6bea", 5404 5404 + "created": "2018-01-22T05:33:56.002Z", 5405 5405 + "lastChanged": "2018-09-27T07:19:46.946Z", 5406 5406 + "name": { 5407 5407 + "en": "Hammer Curl (Band)" 5408 5408 + }, 5409 5409 + "instructions": { 5410 5410 + "en": "Stand with bands under the midfoot and with elbows touching the side of the torso. Grasp the handles with a palm in grip.||Using biceps, pull forearms and hands upward until fully contracted.||Squeeze biceps and slowly lower back to the starting position.||Repeat for reps." 5411 5411 + }, 5412 5412 + "media": [ 5413 5413 + { 5414 5414 + "url": "https://files.strong.app/users/global/IMGXRwZMUGPyk.jpg", 5415 5415 + "type": "IMAGE", 5416 5416 + "contentType": "image/jpeg" 5417 5417 + }, 5418 5418 + { 5419 5419 + "url": "https://files.strong.app/users/global/THUXRwZMUGPyk%403x.png", 5420 5420 + "type": "THUMBNAIL", 5421 5421 + "contentType": "image/png" 5422 5422 + } 5423 5423 + ], 5424 5424 + "cellTypeConfigs": [ 5425 5425 + { 5426 5426 + "cellType": "WEIGHTED_BODYWEIGHT" 5427 5427 + }, 5428 5428 + { 5429 5429 + "cellType": "REPS", 5430 5430 + "mandatory": true 5431 5431 + }, 5432 5432 + { 5433 5433 + "cellType": "RPE", 5434 5434 + "isExponent": true 5435 5435 + } 5436 5436 + ], 5437 5437 + "isGlobal": true, 5438 5438 + "measurementType": "EXERCISE" 5439 5439 + }, 5440 5440 + { 5441 5441 + "_links": { 5442 5442 + "self": { 5443 5443 + "href": "/api/measurements/fe4e5949-5f51-4c60-a31f-b45bd9ad8023" 5444 5444 + }, 5445 5445 + "tag": [ 5446 5446 + { 5447 5447 + "href": "/api/tags/legs" 5448 5448 + } 5449 5449 + ] 5450 5450 + }, 5451 5451 + "id": "fe4e5949-5f51-4c60-a31f-b45bd9ad8023", 5452 5452 + "created": "2018-01-22T05:33:49.542Z", 5453 5453 + "lastChanged": "2018-09-27T07:18:54.801Z", 5454 5454 + "name": { 5455 5455 + "en": "Goblet Squat (Kettlebell)" 5456 5456 + }, 5457 5457 + "instructions": { 5458 5458 + "en": "Grab kettlebell and hold against chest using both hands. Stand with legs shoulder width apart.||Keeping core braced, chest up and head neutral, break at the hips keeping pressure on the midfoot and descend into a squat. Continue lowering the body until the thighs are at or past parallel with the ground.||Exhaling, drive through the heels and midfoot, pushing knees outward until back to starting position.||Repeat for reps." 5459 5459 + }, 5460 5460 + "media": [ 5461 5461 + { 5462 5462 + "url": "https://files.strong.app/users/global/IMGnljfNLqe2S.jpg", 5463 5463 + "type": "IMAGE", 5464 5464 + "contentType": "image/jpeg" 5465 5465 + }, 5466 5466 + { 5467 5467 + "url": "https://files.strong.app/users/global/THUnljfNLqe2S%403x.png", 5468 5468 + "type": "THUMBNAIL", 5469 5469 + "contentType": "image/png" 5470 5470 + } 5471 5471 + ], 5472 5472 + "cellTypeConfigs": [ 5473 5473 + { 5474 5474 + "cellType": "OTHER_WEIGHT", 5475 5475 + "mandatory": true 5476 5476 + }, 5477 5477 + { 5478 5478 + "cellType": "REPS", 5479 5479 + "mandatory": true 5480 5480 + }, 5481 5481 + { 5482 5482 + "cellType": "RPE", 5483 5483 + "isExponent": true 5484 5484 + } 5485 5485 + ], 5486 5486 + "isGlobal": true, 5487 5487 + "measurementType": "EXERCISE" 5488 5488 + }, 5489 5489 + { 5490 5490 + "_links": { 5491 5491 + "self": { 5492 5492 + "href": "/api/measurements/594e8ce0-a34a-4349-8dc0-7ac45950b8c8" 5493 5493 + }, 5494 5494 + "tag": [ 5495 5495 + { 5496 5496 + "href": "/api/tags/shoulders" 5497 5497 + } 5498 5498 + ] 5499 5499 + }, 5500 5500 + "id": "594e8ce0-a34a-4349-8dc0-7ac45950b8c8", 5501 5501 + "created": "2018-01-22T05:33:39.594Z", 5502 5502 + "lastChanged": "2018-09-20T08:14:54.085Z", 5503 5503 + "name": { 5504 5504 + "en": "Front Raise (Barbell)" 5505 5505 + }, 5506 5506 + "instructions": { 5507 5507 + "en": "Grasp barbell shoulder width in a pronated grip standing with feet shoulder width.||With arm straight, lift the barbell as you exhale.||Hold the upper position and inhale moving back to the starting position.||Maintain a neutral back and brace core for support.||Repeat for reps." 5508 5508 + }, 5509 5509 + "media": [ 5510 5510 + { 5511 5511 + "url": "https://files.strong.app/users/global/IMGCCAPCPYETL.jpg", 5512 5512 + "type": "IMAGE", 5513 5513 + "contentType": "image/jpeg" 5514 5514 + }, 5515 5515 + { 5516 5516 + "url": "https://files.strong.app/users/global/THUCCAPCPYETL%403x.png", 5517 5517 + "type": "THUMBNAIL", 5518 5518 + "contentType": "image/png" 5519 5519 + } 5520 5520 + ], 5521 5521 + "cellTypeConfigs": [ 5522 5522 + { 5523 5523 + "cellType": "BARBELL_WEIGHT", 5524 5524 + "mandatory": true 5525 5525 + }, 5526 5526 + { 5527 5527 + "cellType": "REPS", 5528 5528 + "mandatory": true 5529 5529 + }, 5530 5530 + { 5531 5531 + "cellType": "RPE", 5532 5532 + "isExponent": true 5533 5533 + } 5534 5534 + ], 5535 5535 + "isGlobal": true, 5536 5536 + "measurementType": "EXERCISE" 5537 5537 + }, 5538 5538 + { 5539 5539 + "_links": { 5540 5540 + "self": { 5541 5541 + "href": "/api/measurements/ec4d5ff5-bd4d-4b33-b785-7db1c36054f8" 5542 5542 + }, 5543 5543 + "tag": [ 5544 5544 + { 5545 5545 + "href": "/api/tags/shoulders" 5546 5546 + } 5547 5547 + ] 5548 5548 + }, 5549 5549 + "id": "ec4d5ff5-bd4d-4b33-b785-7db1c36054f8", 5550 5550 + "created": "2018-01-22T05:33:32.652Z", 5551 5551 + "lastChanged": "2018-09-27T07:16:29.626Z", 5552 5552 + "name": { 5553 5553 + "en": "Front Raise (Band)" 5554 5554 + }, 5555 5555 + "instructions": { 5556 5556 + "en": "Grasp exercise band handles in a pronated grip standing with feet shoulder width.||With arm straight, lift the handle as you exhale.||Hold the upper position and inhale moving back to the starting position.||Repeat for reps." 5557 5557 + }, 5558 5558 + "media": [ 5559 5559 + { 5560 5560 + "url": "https://files.strong.app/users/global/IMGFU4D6q3DNW.jpg", 5561 5561 + "type": "IMAGE", 5562 5562 + "contentType": "image/jpeg" 5563 5563 + }, 5564 5564 + { 5565 5565 + "url": "https://files.strong.app/users/global/THUFU4D6q3DNW%403x.png", 5566 5566 + "type": "THUMBNAIL", 5567 5567 + "contentType": "image/png" 5568 5568 + } 5569 5569 + ], 5570 5570 + "cellTypeConfigs": [ 5571 5571 + { 5572 5572 + "cellType": "WEIGHTED_BODYWEIGHT" 5573 5573 + }, 5574 5574 + { 5575 5575 + "cellType": "REPS", 5576 5576 + "mandatory": true 5577 5577 + }, 5578 5578 + { 5579 5579 + "cellType": "RPE", 5580 5580 + "isExponent": true 5581 5581 + } 5582 5582 + ], 5583 5583 + "isGlobal": true, 5584 5584 + "measurementType": "EXERCISE" 5585 5585 + }, 5586 5586 + { 5587 5587 + "_links": { 5588 5588 + "self": { 5589 5589 + "href": "/api/measurements/44fc5df2-520e-45d5-8810-c9e74b174e49" 5590 5590 + }, 5591 5591 + "tag": [ 5592 5592 + { 5593 5593 + "href": "/api/tags/core" 5594 5594 + } 5595 5595 + ] 5596 5596 + }, 5597 5597 + "id": "44fc5df2-520e-45d5-8810-c9e74b174e49", 5598 5598 + "created": "2018-01-22T05:33:25.424Z", 5599 5599 + "lastChanged": "2018-09-27T07:16:22.792Z", 5600 5600 + "name": { 5601 5601 + "en": "Flat Knee Raise" 5602 5602 + }, 5603 5603 + "instructions": { 5604 5604 + "en": "Lie on a mat or a bench with legs extended in front, with your hands under your glutes.||Keep the core tight and bring your knees to your chest.||While keeping your core braced, lower legs back to the surface without allowing your feet to touch the floor. To make the exercise easier, allow your heels to make contact with the ground.||Repeat for reps." 5605 5605 + }, 5606 5606 + "media": [ 5607 5607 + { 5608 5608 + "url": "https://files.strong.app/users/global/IMGUpPqOIfAfr.jpg", 5609 5609 + "type": "IMAGE", 5610 5610 + "contentType": "image/jpeg" 5611 5611 + }, 5612 5612 + { 5613 5613 + "url": "https://files.strong.app/users/global/THUUpPqOIfAfr%403x.png", 5614 5614 + "type": "THUMBNAIL", 5615 5615 + "contentType": "image/png" 5616 5616 + } 5617 5617 + ], 5618 5618 + "cellTypeConfigs": [ 5619 5619 + { 5620 5620 + "cellType": "REPS", 5621 5621 + "mandatory": true 5622 5622 + }, 5623 5623 + { 5624 5624 + "cellType": "RPE", 5625 5625 + "isExponent": true 5626 5626 + } 5627 5627 + ], 5628 5628 + "isGlobal": true, 5629 5629 + "measurementType": "EXERCISE" 5630 5630 + }, 5631 5631 + { 5632 5632 + "_links": { 5633 5633 + "self": { 5634 5634 + "href": "/api/measurements/4a8de470-a971-45db-830e-5f4b28db0894" 5635 5635 + }, 5636 5636 + "tag": [ 5637 5637 + { 5638 5638 + "href": "/api/tags/chest" 5639 5639 + } 5640 5640 + ] 5641 5641 + }, 5642 5642 + "id": "4a8de470-a971-45db-830e-5f4b28db0894", 5643 5643 + "created": "2018-01-22T05:33:20.429Z", 5644 5644 + "lastChanged": "2018-09-27T07:14:59.787Z", 5645 5645 + "name": { 5646 5646 + "en": "Decline Bench Press (Smith Machine)" 5647 5647 + }, 5648 5648 + "instructions": { 5649 5649 + "en": "Lie on a decline bench, securing legs on the end of the bench. Set up the smith bar at a height where arms are near full extension.||Unlock the bar above the chest with arms straight.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps." 5650 5650 + }, 5651 5651 + "media": [ 5652 5652 + { 5653 5653 + "url": "https://files.strong.app/users/global/IMGyw5V7e2goL.jpg", 5654 5654 + "type": "IMAGE", 5655 5655 + "contentType": "image/jpeg" 5656 5656 + }, 5657 5657 + { 5658 5658 + "url": "https://files.strong.app/users/global/VIDyw5V7e2goL.mp4", 5659 5659 + "type": "VIDEO", 5660 5660 + "contentType": "video/mp4" 5661 5661 + }, 5662 5662 + { 5663 5663 + "url": "https://files.strong.app/users/global/THUyw5V7e2goL%403x.png", 5664 5664 + "type": "THUMBNAIL", 5665 5665 + "contentType": "image/png" 5666 5666 + } 5667 5667 + ], 5668 5668 + "cellTypeConfigs": [ 5669 5669 + { 5670 5670 + "cellType": "OTHER_WEIGHT", 5671 5671 + "mandatory": true 5672 5672 + }, 5673 5673 + { 5674 5674 + "cellType": "REPS", 5675 5675 + "mandatory": true 5676 5676 + }, 5677 5677 + { 5678 5678 + "cellType": "RPE", 5679 5679 + "isExponent": true 5680 5680 + } 5681 5681 + ], 5682 5682 + "isGlobal": true, 5683 5683 + "measurementType": "EXERCISE" 5684 5684 + }, 5685 5685 + { 5686 5686 + "_links": { 5687 5687 + "self": { 5688 5688 + "href": "/api/measurements/6f7f2abf-43f9-414c-8fc9-cc02193c9669" 5689 5689 + }, 5690 5690 + "tag": [ 5691 5691 + { 5692 5692 + "href": "/api/tags/chest" 5693 5693 + } 5694 5694 + ] 5695 5695 + }, 5696 5696 + "id": "6f7f2abf-43f9-414c-8fc9-cc02193c9669", 5697 5697 + "created": "2018-01-22T05:33:14.418Z", 5698 5698 + "lastChanged": "2018-09-27T07:15:00.771Z", 5699 5699 + "name": { 5700 5700 + "en": "Decline Bench Press (Dumbbell)" 5701 5701 + }, 5702 5702 + "instructions": { 5703 5703 + "en": "Lie on a decline bench, securing legs on the end of the bench.||Either get dumbbells handed to you or sit with the dumbbells resting on top of your thighs and slowly bring dumbbells to shoulder width.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and push dumbbells outward and extend arms squeezing the chest.||Breath in and lower dumbbells to the starting position.||Repeat for reps." 5704 5704 + }, 5705 5705 + "media": [ 5706 5706 + { 5707 5707 + "url": "https://files.strong.app/users/global/IMGUBYolOfQHf.jpg", 5708 5708 + "type": "IMAGE", 5709 5709 + "contentType": "image/jpeg" 5710 5710 + }, 5711 5711 + { 5712 5712 + "url": "https://files.strong.app/users/global/THUUBYolOfQHf%403x.png", 5713 5713 + "type": "THUMBNAIL", 5714 5714 + "contentType": "image/png" 5715 5715 + } 5716 5716 + ], 5717 5717 + "cellTypeConfigs": [ 5718 5718 + { 5719 5719 + "cellType": "DUMBBELL_WEIGHT", 5720 5720 + "mandatory": true 5721 5721 + }, 5722 5722 + { 5723 5723 + "cellType": "REPS", 5724 5724 + "mandatory": true 5725 5725 + }, 5726 5726 + { 5727 5727 + "cellType": "RPE", 5728 5728 + "isExponent": true 5729 5729 + } 5730 5730 + ], 5731 5731 + "isGlobal": true, 5732 5732 + "measurementType": "EXERCISE" 5733 5733 + }, 5734 5734 + { 5735 5735 + "_links": { 5736 5736 + "self": { 5737 5737 + "href": "/api/measurements/9000fcaf-155a-410e-b774-ee1dce73b62d" 5738 5738 + }, 5739 5739 + "tag": [ 5740 5740 + { 5741 5741 + "href": "/api/tags/legs" 5742 5742 + } 5743 5743 + ] 5744 5744 + }, 5745 5745 + "id": "9000fcaf-155a-410e-b774-ee1dce73b62d", 5746 5746 + "created": "2018-01-22T05:33:07.453Z", 5747 5747 + "lastChanged": "2018-09-27T07:15:01.459Z", 5748 5748 + "name": { 5749 5749 + "en": "Deadlift (Smith Machine)" 5750 5750 + }, 5751 5751 + "instructions": { 5752 5752 + "en": "Set the smith bar at middle thigh height.Place feet shoulder width apart and grip the bar at shoulder width apart.||Unlock the smith bar, lower hips and bend knees to lower the bar to mid shin level. During the movement ensure the chest is lifted and the core is braced (should be braced the entire movement). ||Pull bar upward extending hips and straightening the torso.||Return weight to the lower position in a controlled motion by breaking at the hips and bending the legs.||Repeat for reps." 5753 5753 + }, 5754 5754 + "media": [ 5755 5755 + { 5756 5756 + "url": "https://files.strong.app/users/global/IMGSPZT7Bbm4I.jpg", 5757 5757 + "type": "IMAGE", 5758 5758 + "contentType": "image/jpeg" 5759 5759 + }, 5760 5760 + { 5761 5761 + "url": "https://files.strong.app/users/global/THUSPZT7Bbm4I%403x.png", 5762 5762 + "type": "THUMBNAIL", 5763 5763 + "contentType": "image/png" 5764 5764 + } 5765 5765 + ], 5766 5766 + "cellTypeConfigs": [ 5767 5767 + { 5768 5768 + "cellType": "OTHER_WEIGHT", 5769 5769 + "mandatory": true 5770 5770 + }, 5771 5771 + { 5772 5772 + "cellType": "REPS", 5773 5773 + "mandatory": true 5774 5774 + }, 5775 5775 + { 5776 5776 + "cellType": "RPE", 5777 5777 + "isExponent": true 5778 5778 + } 5779 5779 + ], 5780 5780 + "isGlobal": true, 5781 5781 + "measurementType": "EXERCISE" 5782 5782 + }, 5783 5783 + { 5784 5784 + "_links": { 5785 5785 + "self": { 5786 5786 + "href": "/api/measurements/84a59482-5faf-451d-b5a9-6e98e868f006" 5787 5787 + }, 5788 5788 + "tag": [ 5789 5789 + { 5790 5790 + "href": "/api/tags/legs" 5791 5791 + } 5792 5792 + ] 5793 5793 + }, 5794 5794 + "id": "84a59482-5faf-451d-b5a9-6e98e868f006", 5795 5795 + "created": "2018-01-22T05:32:59.887Z", 5796 5796 + "lastChanged": "2018-09-20T08:05:58.911Z", 5797 5797 + "name": { 5798 5798 + "en": "Deadlift (Dumbbell)" 5799 5799 + }, 5800 5800 + "instructions": { 5801 5801 + "en": "Hold 1 dumbbell in each hand and place feet shoulder width apart).||Lower hips and bend knees. Lift the chest and take a deep breath to brace the core (should be braced the entire movement). Retract shoulder blades and position dumbbells next to the shins.||Pull dumbbells upward extending hips and straightening the torso.||Return to the starting position by breaking at the hips and bending the legs.||Repeat for reps." 5802 5802 + }, 5803 5803 + "media": [ 5804 5804 + { 5805 5805 + "url": "https://files.strong.app/users/global/IMGxIxdLNbrY7.jpg", 5806 5806 + "type": "IMAGE", 5807 5807 + "contentType": "image/jpeg" 5808 5808 + }, 5809 5809 + { 5810 5810 + "url": "https://files.strong.app/users/global/THUxIxdLNbrY7%403x.png", 5811 5811 + "type": "THUMBNAIL", 5812 5812 + "contentType": "image/png" 5813 5813 + } 5814 5814 + ], 5815 5815 + "cellTypeConfigs": [ 5816 5816 + { 5817 5817 + "cellType": "DUMBBELL_WEIGHT", 5818 5818 + "mandatory": true 5819 5819 + }, 5820 5820 + { 5821 5821 + "cellType": "REPS", 5822 5822 + "mandatory": true 5823 5823 + }, 5824 5824 + { 5825 5825 + "cellType": "RPE", 5826 5826 + "isExponent": true 5827 5827 + } 5828 5828 + ], 5829 5829 + "isGlobal": true, 5830 5830 + "measurementType": "EXERCISE" 5831 5831 + }, 5832 5832 + { 5833 5833 + "_links": { 5834 5834 + "self": { 5835 5835 + "href": "/api/measurements/6edf0381-ebaf-4163-9f0f-f6099f9e29ff" 5836 5836 + }, 5837 5837 + "tag": [ 5838 5838 + { 5839 5839 + "href": "/api/tags/legs" 5840 5840 + } 5841 5841 + ] 5842 5842 + }, 5843 5843 + "id": "6edf0381-ebaf-4163-9f0f-f6099f9e29ff", 5844 5844 + "created": "2018-01-22T05:32:46.648Z", 5845 5845 + "lastChanged": "2018-09-27T07:17:13.807Z", 5846 5846 + "name": { 5847 5847 + "en": "Deadlift (Band)" 5848 5848 + }, 5849 5849 + "instructions": { 5850 5850 + "en": "Place the bands under the foot.||Place feet shoulder width apart and grip the band handles at shoulder width apart.||Lower hips and bend knees. Lift the chest and take a deep breath to brace the core (should be braced the entire movement). Retract shoulder blades to take the slack out of the band. ||Pull handles upward extending hips and straightening the torso.||Return to the starting position by breaking at the hips and bending the legs.||Repeat for reps." 5851 5851 + }, 5852 5852 + "media": [ 5853 5853 + { 5854 5854 + "url": "https://files.strong.app/users/global/IMGGFnv9dBovZ.jpg", 5855 5855 + "type": "IMAGE", 5856 5856 + "contentType": "image/jpeg" 5857 5857 + }, 5858 5858 + { 5859 5859 + "url": "https://files.strong.app/users/global/THUGFnv9dBovZ%403x.png", 5860 5860 + "type": "THUMBNAIL", 5861 5861 + "contentType": "image/png" 5862 5862 + } 5863 5863 + ], 5864 5864 + "cellTypeConfigs": [ 5865 5865 + { 5866 5866 + "cellType": "WEIGHTED_BODYWEIGHT" 5867 5867 + }, 5868 5868 + { 5869 5869 + "cellType": "REPS", 5870 5870 + "mandatory": true 5871 5871 + }, 5872 5872 + { 5873 5873 + "cellType": "RPE", 5874 5874 + "isExponent": true 5875 5875 + } 5876 5876 + ], 5877 5877 + "isGlobal": true, 5878 5878 + "measurementType": "EXERCISE" 5879 5879 + }, 5880 5880 + { 5881 5881 + "_links": { 5882 5882 + "self": { 5883 5883 + "href": "/api/measurements/de39b561-a90f-4212-95a3-84789c6f4813" 5884 5884 + }, 5885 5885 + "tag": [ 5886 5886 + { 5887 5887 + "href": "/api/tags/arms" 5888 5888 + } 5889 5889 + ] 5890 5890 + }, 5891 5891 + "id": "de39b561-a90f-4212-95a3-84789c6f4813", 5892 5892 + "created": "2018-01-22T05:32:40.268Z", 5893 5893 + "lastChanged": "2018-10-15T06:15:24.912Z", 5894 5894 + "name": { 5895 5895 + "en": "Bench Press - Close Grip (Barbell)" 5896 5896 + }, 5897 5897 + "instructions": { 5898 5898 + "en": "Lie on the bench with feet firm on the floor, hold the bar slightly inside of shoulder width.||Lift the bar off the rack above the chest with arms straight.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps." 5899 5899 + }, 5900 5900 + "media": [ 5901 5901 + { 5902 5902 + "url": "https://files.strong.app/users/global/IMGr4ebQCpd46.jpg", 5903 5903 + "type": "IMAGE", 5904 5904 + "contentType": "image/jpeg" 5905 5905 + }, 5906 5906 + { 5907 5907 + "url": "https://files.strong.app/users/global/VIDr4ebQCpd46.mp4", 5908 5908 + "type": "VIDEO", 5909 5909 + "contentType": "video/mp4" 5910 5910 + }, 5911 5911 + { 5912 5912 + "url": "https://files.strong.app/users/global/THUr4ebQCpd46%403x.png", 5913 5913 + "type": "THUMBNAIL", 5914 5914 + "contentType": "image/png" 5915 5915 + } 5916 5916 + ], 5917 5917 + "cellTypeConfigs": [ 5918 5918 + { 5919 5919 + "cellType": "BARBELL_WEIGHT", 5920 5920 + "mandatory": true 5921 5921 + }, 5922 5922 + { 5923 5923 + "cellType": "REPS", 5924 5924 + "mandatory": true 5925 5925 + }, 5926 5926 + { 5927 5927 + "cellType": "RPE", 5928 5928 + "isExponent": true 5929 5929 + } 5930 5930 + ], 5931 5931 + "isGlobal": true, 5932 5932 + "measurementType": "EXERCISE" 5933 5933 + }, 5934 5934 + { 5935 5935 + "_links": { 5936 5936 + "self": { 5937 5937 + "href": "/api/measurements/6ae27da7-92b9-4af9-b2a9-e0afd827c188" 5938 5938 + }, 5939 5939 + "tag": [ 5940 5940 + { 5941 5941 + "href": "/api/tags/chest" 5942 5942 + } 5943 5943 + ] 5944 5944 + }, 5945 5945 + "id": "6ae27da7-92b9-4af9-b2a9-e0afd827c188", 5946 5946 + "created": "2018-01-22T05:17:59.524Z", 5947 5947 + "lastChanged": "2018-09-20T08:04:44.659Z", 5948 5948 + "name": { 5949 5949 + "en": "Chest Press (Machine)" 5950 5950 + }, 5951 5951 + "instructions": { 5952 5952 + "en": "Position handles at the middle to lower chest and adjust seat to appropriate height.||Grab the handles and extend arms at shoulder width.||Retract scapula and have elbows between 45 to 90 degree angle.||As you breathe out, lower handles to the middle chest.||Squeeze chest and push handles.||Repeat for reps." 5953 5953 + }, 5954 5954 + "media": [ 5955 5955 + { 5956 5956 + "url": "https://files.strong.app/users/global/IMGmdGvg7lBkt.jpg", 5957 5957 + "type": "IMAGE", 5958 5958 + "contentType": "image/jpeg" 5959 5959 + }, 5960 5960 + { 5961 5961 + "url": "https://files.strong.app/users/global/VIDmdGvg7lBkt.mp4", 5962 5962 + "type": "VIDEO", 5963 5963 + "contentType": "video/mp4" 5964 5964 + }, 5965 5965 + { 5966 5966 + "url": "https://files.strong.app/users/global/THUmdGvg7lBkt%403x.png", 5967 5967 + "type": "THUMBNAIL", 5968 5968 + "contentType": "image/png" 5969 5969 + } 5970 5970 + ], 5971 5971 + "cellTypeConfigs": [ 5972 5972 + { 5973 5973 + "cellType": "OTHER_WEIGHT", 5974 5974 + "mandatory": true 5975 5975 + }, 5976 5976 + { 5977 5977 + "cellType": "REPS", 5978 5978 + "mandatory": true 5979 5979 + }, 5980 5980 + { 5981 5981 + "cellType": "RPE", 5982 5982 + "isExponent": true 5983 5983 + } 5984 5984 + ], 5985 5985 + "isGlobal": true, 5986 5986 + "measurementType": "EXERCISE" 5987 5987 + }, 5988 5988 + { 5989 5989 + "_links": { 5990 5990 + "self": { 5991 5991 + "href": "/api/measurements/828ec5b3-fc2f-4f29-b372-607dde9c799a" 5992 5992 + }, 5993 5993 + "tag": [ 5994 5994 + { 5995 5995 + "href": "/api/tags/back" 5996 5996 + } 5997 5997 + ] 5998 5998 + }, 5999 5999 + "id": "828ec5b3-fc2f-4f29-b372-607dde9c799a", 6000 6000 + "created": "2018-01-22T05:13:59.473Z", 6001 6001 + "lastChanged": "2018-09-27T07:13:11.19Z", 6002 6002 + "name": { 6003 6003 + "en": "Bent Over Row (Band)" 6004 6004 + }, 6005 6005 + "instructions": { 6006 6006 + "en": "Place band under the mid foot holding the handles at your side, bend the legs and tilt the torso with a straight back.||Flexing the core, keep head in neutral position, pull the handles towards your stomach bringing elbows backward.||Squeeze your back as you breath out at the top position.||Inhale and lower the handles to the starting position.||Repeat for reps." 6007 6007 + }, 6008 6008 + "media": [ 6009 6009 + { 6010 6010 + "url": "https://files.strong.app/users/global/IMG7zM9ZBCFfw.jpg", 6011 6011 + "type": "IMAGE", 6012 6012 + "contentType": "image/jpeg" 6013 6013 + }, 6014 6014 + { 6015 6015 + "url": "https://files.strong.app/users/global/THU7zM9ZBCFfw%403x.png", 6016 6016 + "type": "THUMBNAIL", 6017 6017 + "contentType": "image/png" 6018 6018 + } 6019 6019 + ], 6020 6020 + "cellTypeConfigs": [ 6021 6021 + { 6022 6022 + "cellType": "WEIGHTED_BODYWEIGHT" 6023 6023 + }, 6024 6024 + { 6025 6025 + "cellType": "REPS", 6026 6026 + "mandatory": true 6027 6027 + }, 6028 6028 + { 6029 6029 + "cellType": "RPE", 6030 6030 + "isExponent": true 6031 6031 + } 6032 6032 + ], 6033 6033 + "isGlobal": true, 6034 6034 + "measurementType": "EXERCISE" 6035 6035 + }, 6036 6036 + { 6037 6037 + "_links": { 6038 6038 + "self": { 6039 6039 + "href": "/api/measurements/3c226a8c-4399-4d98-a1fa-339e1672a163" 6040 6040 + }, 6041 6041 + "tag": [ 6042 6042 + { 6043 6043 + "href": "/api/tags/chest" 6044 6044 + } 6045 6045 + ] 6046 6046 + }, 6047 6047 + "id": "3c226a8c-4399-4d98-a1fa-339e1672a163", 6048 6048 + "created": "2018-01-22T05:13:20.895Z", 6049 6049 + "lastChanged": "2018-09-27T07:36:46.029Z", 6050 6050 + "name": { 6051 6051 + "en": "Chest Press (Band)" 6052 6052 + }, 6053 6053 + "instructions": { 6054 6054 + "en": "Secure the band under the bench closest to your middle chest (or nearest location).||Grab the handles and extend arms at shoulder width.||Retract scapla and have elbows between 45 to 90 degree angle.||As you breathe out, lower handles to the middle chest.||Squeeze chest and push handles.||Repeat for reps." 6055 6055 + }, 6056 6056 + "media": [ 6057 6057 + { 6058 6058 + "url": "https://files.strong.app/users/global/IMGKRpFmsWVAn.jpg", 6059 6059 + "type": "IMAGE", 6060 6060 + "contentType": "image/jpeg" 6061 6061 + }, 6062 6062 + { 6063 6063 + "url": "https://files.strong.app/users/global/THUKRpFmsWVAn%403x.png", 6064 6064 + "type": "THUMBNAIL", 6065 6065 + "contentType": "image/png" 6066 6066 + } 6067 6067 + ], 6068 6068 + "cellTypeConfigs": [ 6069 6069 + { 6070 6070 + "cellType": "WEIGHTED_BODYWEIGHT" 6071 6071 + }, 6072 6072 + { 6073 6073 + "cellType": "REPS", 6074 6074 + "mandatory": true 6075 6075 + }, 6076 6076 + { 6077 6077 + "cellType": "RPE", 6078 6078 + "isExponent": true 6079 6079 + } 6080 6080 + ], 6081 6081 + "isGlobal": true, 6082 6082 + "measurementType": "EXERCISE" 6083 6083 + }, 6084 6084 + { 6085 6085 + "_links": { 6086 6086 + "self": { 6087 6087 + "href": "/api/measurements/b820cd1b-1eff-46c5-80b6-12055f927082" 6088 6088 + }, 6089 6089 + "tag": [ 6090 6090 + { 6091 6091 + "href": "/api/tags/chest" 6092 6092 + } 6093 6093 + ] 6094 6094 + }, 6095 6095 + "id": "b820cd1b-1eff-46c5-80b6-12055f927082", 6096 6096 + "created": "2018-01-22T05:13:10.732Z", 6097 6097 + "lastChanged": "2018-09-27T07:15:03.894Z", 6098 6098 + "name": { 6099 6099 + "en": "Chest Fly (Dumbbell)" 6100 6100 + }, 6101 6101 + "instructions": { 6102 6102 + "en": "Lie on a flat bench with a dumbbell in each hand.||Extend arms in front of chest at shoulder width.||With a slight bend at the elbow, lower arms in a circular motion to the side in an open arm position.||Bring dumbbells together in wide hugging motion until dumbbells are nearly together, squeezing the chest at the top of the movement.||Repeat for reps." 6103 6103 + }, 6104 6104 + "media": [ 6105 6105 + { 6106 6106 + "url": "https://files.strong.app/users/global/IMGbAtQEs5GPA.jpg", 6107 6107 + "type": "IMAGE", 6108 6108 + "contentType": "image/jpeg" 6109 6109 + }, 6110 6110 + { 6111 6111 + "url": "https://files.strong.app/users/global/VIDbAtQEs5GPA.mp4", 6112 6112 + "type": "VIDEO", 6113 6113 + "contentType": "video/mp4" 6114 6114 + }, 6115 6115 + { 6116 6116 + "url": "https://files.strong.app/users/global/THUbAtQEs5GPA%403x.png", 6117 6117 + "type": "THUMBNAIL", 6118 6118 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simultaneously bringing knees to the chest and planting feet on the ground.||Extend upward and jump from this position, extending arms upwards returning to beginning position.||Repeat for reps." 6205 6205 + }, 6206 6206 + "media": [ 6207 6207 + { 6208 6208 + "url": "https://files.strong.app/users/global/IMGw1Dq9YoW6f.jpg", 6209 6209 + "type": "IMAGE", 6210 6210 + "contentType": "image/jpeg" 6211 6211 + }, 6212 6212 + { 6213 6213 + "url": "https://files.strong.app/users/global/VIDw1Dq9YoW6f.mp4", 6214 6214 + "type": "VIDEO", 6215 6215 + "contentType": "video/mp4" 6216 6216 + }, 6217 6217 + { 6218 6218 + "url": "https://files.strong.app/users/global/THUw1Dq9YoW6f%403x.png", 6219 6219 + "type": "THUMBNAIL", 6220 6220 + "contentType": "image/png" 6221 6221 + } 6222 6222 + ], 6223 6223 + "cellTypeConfigs": [ 6224 6224 + { 6225 6225 + "cellType": "REPS", 6226 6226 + "mandatory": true 6227 6227 + }, 6228 6228 + { 6229 6229 + "cellType": "RPE", 6230 6230 + "isExponent": true 6231 6231 + } 6232 6232 + ], 6233 6233 + "isGlobal": true, 6234 6234 + "measurementType": "EXERCISE" 6235 6235 + }, 6236 6236 + { 6237 6237 + "_links": { 6238 6238 + "self": { 6239 6239 + "href": "/api/measurements/c6123164-6caa-46f2-aa22-c02b9b52815d" 6240 6240 + }, 6241 6241 + "tag": [ 6242 6242 + { 6243 6243 + "href": "/api/tags/legs" 6244 6244 + } 6245 6245 + ] 6246 6246 + }, 6247 6247 + "id": "c6123164-6caa-46f2-aa22-c02b9b52815d", 6248 6248 + "created": "2018-01-22T05:10:21.839Z", 6249 6249 + "lastChanged": "2018-09-20T06:42:42.757Z", 6250 6250 + "name": { 6251 6251 + "en": "Box Jump" 6252 6252 + }, 6253 6253 + "instructions": { 6254 6254 + "en": "With a box in front, stand with feet shoulder width and slightly bent.||Swinging arms forward and jumping onto the box, land with knees bent to absorb the impact.||Step down from the box one leg at a time.||Repeat for reps and adjust height of box accordingly." 6255 6255 + }, 6256 6256 + "media": [ 6257 6257 + { 6258 6258 + "url": "https://files.strong.app/users/global/IMGefDaW4lEGu.jpg", 6259 6259 + "type": "IMAGE", 6260 6260 + "contentType": "image/jpeg" 6261 6261 + }, 6262 6262 + { 6263 6263 + "url": "https://files.strong.app/users/global/THUefDaW4lEGu%403x.png", 6264 6264 + "type": "THUMBNAIL", 6265 6265 + "contentType": "image/png" 6266 6266 + } 6267 6267 + ], 6268 6268 + "cellTypeConfigs": [ 6269 6269 + { 6270 6270 + "cellType": "REPS", 6271 6271 + "mandatory": true 6272 6272 + }, 6273 6273 + { 6274 6274 + "cellType": "RPE", 6275 6275 + "isExponent": true 6276 6276 + } 6277 6277 + ], 6278 6278 + "isGlobal": true, 6279 6279 + "measurementType": "EXERCISE" 6280 6280 + }, 6281 6281 + { 6282 6282 + "_links": { 6283 6283 + "self": { 6284 6284 + "href": "/api/measurements/59bb3ebb-acab-426b-aedf-6149b8ef9100" 6285 6285 + }, 6286 6286 + "tag": [ 6287 6287 + { 6288 6288 + "href": "/api/tags/chest" 6289 6289 + } 6290 6290 + ] 6291 6291 + }, 6292 6292 + "id": "59bb3ebb-acab-426b-aedf-6149b8ef9100", 6293 6293 + 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An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower handles to the middle chest.||After pausing at the bottom, push handles towards the starting position squeezing the chest.||Repeat for reps." 6300 6300 + }, 6301 6301 + "media": [ 6302 6302 + { 6303 6303 + "url": "https://files.strong.app/users/global/IMGuLlUVLylTn.jpg", 6304 6304 + "type": "IMAGE", 6305 6305 + "contentType": "image/jpeg" 6306 6306 + }, 6307 6307 + { 6308 6308 + "url": "https://files.strong.app/users/global/THUuLlUVLylTn%403x.png", 6309 6309 + "type": "THUMBNAIL", 6310 6310 + "contentType": "image/png" 6311 6311 + } 6312 6312 + ], 6313 6313 + "cellTypeConfigs": [ 6314 6314 + { 6315 6315 + "cellType": "OTHER_WEIGHT", 6316 6316 + "mandatory": true 6317 6317 + }, 6318 6318 + { 6319 6319 + "cellType": "REPS", 6320 6320 + "mandatory": true 6321 6321 + }, 6322 6322 + { 6323 6323 + "cellType": "RPE", 6324 6324 + "isExponent": true 6325 6325 + } 6326 6326 + ], 6327 6327 + "isGlobal": true, 6328 6328 + "measurementType": "EXERCISE" 6329 6329 + }, 6330 6330 + { 6331 6331 + "_links": { 6332 6332 + "self": { 6333 6333 + "href": "/api/measurements/2c9ef821-6ea5-43a5-acbe-380477101d70" 6334 6334 + }, 6335 6335 + "tag": [ 6336 6336 + { 6337 6337 + "href": "/api/tags/cardio" 6338 6338 + } 6339 6339 + ] 6340 6340 + }, 6341 6341 + "id": "2c9ef821-6ea5-43a5-acbe-380477101d70", 6342 6342 + "created": "2018-01-22T04:56:53.628Z", 6343 6343 + "lastChanged": "2018-09-20T06:37:04.156Z", 6344 6344 + "name": { 6345 6345 + "en": "Battle Ropes" 6346 6346 + }, 6347 6347 + "instructions": { 6348 6348 + "en": "Secure the rope and hold each end of the rope in each hand.||Take a active lower stance.||Begin the movement by raising your arms to shoulder level in alternating fashion.||Alternate your left and right arms, moving the ropes as fast as you can.||Repeat for reps or time." 6349 6349 + }, 6350 6350 + "media": [ 6351 6351 + { 6352 6352 + "url": "https://files.strong.app/users/global/IMGzR3cQ5RxaC.jpg", 6353 6353 + "type": "IMAGE", 6354 6354 + "contentType": "image/jpeg" 6355 6355 + }, 6356 6356 + { 6357 6357 + "url": "https://files.strong.app/users/global/THUzR3cQ5RxaC%403x.png", 6358 6358 + "type": "THUMBNAIL", 6359 6359 + "contentType": "image/png" 6360 6360 + } 6361 6361 + ], 6362 6362 + "cellTypeConfigs": [ 6363 6363 + { 6364 6364 + "cellType": "DISTANCE" 6365 6365 + }, 6366 6366 + { 6367 6367 + "cellType": "DURATION" 6368 6368 + } 6369 6369 + ], 6370 6370 + "isGlobal": true, 6371 6371 + "measurementType": "EXERCISE" 6372 6372 + }, 6373 6373 + { 6374 6374 + "_links": { 6375 6375 + "self": { 6376 6376 + "href": "/api/measurements/f267d09a-c60e-4b29-83d3-d50f00ce88da" 6377 6377 + }, 6378 6378 + "tag": [ 6379 6379 + { 6380 6380 + "href": "/api/tags/back" 6381 6381 + } 6382 6382 + ] 6383 6383 + }, 6384 6384 + "id": "f267d09a-c60e-4b29-83d3-d50f00ce88da", 6385 6385 + "created": "2018-01-22T04:50:31.681Z", 6386 6386 + "lastChanged": "2018-09-27T07:12:14.72Z", 6387 6387 + "name": { 6388 6388 + "en": "Pull Up (Band)" 6389 6389 + }, 6390 6390 + "instructions": { 6391 6391 + "en": "Tie the band around the center of the pull up bar. Pull the end of the band and either position it below your bent knee or under foot.||Take a shoulder width grip on the bar.|| Pull upward by contracting the lats and driving the elbows to the side of the body.||Attempt to keep the body straight and controlled during the movement.||Repeat for reps." 6392 6392 + }, 6393 6393 + "media": [ 6394 6394 + { 6395 6395 + "url": "https://files.strong.app/users/global/IMGiIePQSUR0p.jpg", 6396 6396 + "type": "IMAGE", 6397 6397 + "contentType": "image/jpeg" 6398 6398 + }, 6399 6399 + { 6400 6400 + "url": "https://files.strong.app/users/global/THUiIePQSUR0p%403x.png", 6401 6401 + "type": "THUMBNAIL", 6402 6402 + "contentType": "image/png" 6403 6403 + } 6404 6404 + ], 6405 6405 + "cellTypeConfigs": [ 6406 6406 + { 6407 6407 + "cellType": "ASSISTED_BODYWEIGHT" 6408 6408 + }, 6409 6409 + { 6410 6410 + "cellType": "REPS", 6411 6411 + "mandatory": true 6412 6412 + }, 6413 6413 + { 6414 6414 + "cellType": "RPE", 6415 6415 + "isExponent": true 6416 6416 + } 6417 6417 + ], 6418 6418 + "isGlobal": true, 6419 6419 + "measurementType": "EXERCISE" 6420 6420 + }, 6421 6421 + { 6422 6422 + "_links": { 6423 6423 + "self": { 6424 6424 + "href": "/api/measurements/a467f043-c96e-43c8-9133-a33eb8e62ded" 6425 6425 + }, 6426 6426 + "tag": [ 6427 6427 + { 6428 6428 + "href": "/api/tags/legs" 6429 6429 + } 6430 6430 + ] 6431 6431 + }, 6432 6432 + "id": "a467f043-c96e-43c8-9133-a33eb8e62ded", 6433 6433 + "created": "2016-06-30T14:22:51.035Z", 6434 6434 + "lastChanged": "2017-12-15T07:25:51.873Z", 6435 6435 + "name": { 6436 6436 + "en": "Leg Press" 6437 6437 + }, 6438 6438 + "instructions": { 6439 6439 + "en": "Place feet shoulder width apart in a position where the knees would not pass the feet at the bottom of the leg press movement.||Push through the heel and midfoot and lower the safety bars, making sure to brace the core and keeping knees pointed slightly outward.||Lower the weight platform until the legs create a 90 degree angle.||Push using the quads to the starting position, making sure knees are not locked.||Repeat for reps." 6440 6440 + }, 6441 6441 + "media": [ 6442 6442 + { 6443 6443 + "url": "https://files.strong.app/users/global/VIDopctrOWR15.mp4", 6444 6444 + "type": "VIDEO", 6445 6445 + "contentType": "video/mp4" 6446 6446 + }, 6447 6447 + { 6448 6448 + "url": "https://files.strong.app/users/global/THUopctrOWR15%403x.png", 6449 6449 + "type": "THUMBNAIL", 6450 6450 + "contentType": "image/png" 6451 6451 + } 6452 6452 + ], 6453 6453 + "cellTypeConfigs": [ 6454 6454 + { 6455 6455 + "cellType": "OTHER_WEIGHT", 6456 6456 + "mandatory": true 6457 6457 + }, 6458 6458 + { 6459 6459 + "cellType": "REPS", 6460 6460 + "mandatory": true 6461 6461 + }, 6462 6462 + { 6463 6463 + "cellType": "RPE", 6464 6464 + "isExponent": true 6465 6465 + } 6466 6466 + ], 6467 6467 + "isGlobal": true, 6468 6468 + "measurementType": "EXERCISE" 6469 6469 + }, 6470 6470 + { 6471 6471 + "_links": { 6472 6472 + "self": { 6473 6473 + "href": 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"/api/measurements/7837fcaf-0843-491c-bd3b-cf579cfa06b0" 6542 6542 + }, 6543 6543 + "tag": [ 6544 6544 + { 6545 6545 + "href": "/api/tags/core" 6546 6546 + } 6547 6547 + ] 6548 6548 + }, 6549 6549 + "id": "7837fcaf-0843-491c-bd3b-cf579cfa06b0", 6550 6550 + "created": "2016-02-19T05:42:36.723Z", 6551 6551 + "lastChanged": "2017-12-15T07:30:45.394Z", 6552 6552 + "name": { 6553 6553 + "en": "Side Plank" 6554 6554 + }, 6555 6555 + "instructions": { 6556 6556 + "en": "Lie on side and support weight on the elbow and forearm.||Prop up body by keeping core tight and legs straight.||Hold for time." 6557 6557 + }, 6558 6558 + "media": [ 6559 6559 + { 6560 6560 + "url": "https://files.strong.app/users/global/IMGFeS0BZiBCh.jpg", 6561 6561 + "type": "IMAGE", 6562 6562 + "contentType": "image/jpeg" 6563 6563 + }, 6564 6564 + { 6565 6565 + "url": "https://files.strong.app/users/global/THUFeS0BZiBCh%403x.png", 6566 6566 + "type": "THUMBNAIL", 6567 6567 + "contentType": "image/png" 6568 6568 + } 6569 6569 + ], 6570 6570 + "cellTypeConfigs": [ 6571 6571 + { 6572 6572 + "cellType": "DURATION", 6573 6573 + "mandatory": true 6574 6574 + } 6575 6575 + ], 6576 6576 + "isGlobal": true, 6577 6577 + "measurementType": "EXERCISE" 6578 6578 + }, 6579 6579 + { 6580 6580 + "_links": { 6581 6581 + "self": { 6582 6582 + "href": "/api/measurements/943cb841-6157-4021-b842-612bd9f8b4e0" 6583 6583 + }, 6584 6584 + "tag": [ 6585 6585 + { 6586 6586 + "href": "/api/tags/core" 6587 6587 + } 6588 6588 + ] 6589 6589 + }, 6590 6590 + "id": "943cb841-6157-4021-b842-612bd9f8b4e0", 6591 6591 + "created": "2016-02-19T05:42:36.681Z", 6592 6592 + "lastChanged": "2017-12-15T07:27:45.271Z", 6593 6593 + "name": { 6594 6594 + "en": "Plank" 6595 6595 + }, 6596 6596 + "instructions": { 6597 6597 + "en": "Support the body by the forearms and the toes on the floor while bracing the core.||The arms should be directly below the shoulder and the torso should be straight and flexed.||Hold for time." 6598 6598 + }, 6599 6599 + "media": [ 6600 6600 + { 6601 6601 + "url": "https://files.strong.app/users/global/VIDLLGQxB4dD9.mp4", 6602 6602 + "type": "VIDEO", 6603 6603 + "contentType": "video/mp4" 6604 6604 + }, 6605 6605 + { 6606 6606 + "url": "https://files.strong.app/users/global/THULLGQxB4dD9%403x.png", 6607 6607 + "type": "THUMBNAIL", 6608 6608 + "contentType": "image/png" 6609 6609 + } 6610 6610 + ], 6611 6611 + "cellTypeConfigs": [ 6612 6612 + { 6613 6613 + "cellType": "DURATION", 6614 6614 + "mandatory": true 6615 6615 + } 6616 6616 + ], 6617 6617 + "isGlobal": true, 6618 6618 + "measurementType": "EXERCISE" 6619 6619 + }, 6620 6620 + { 6621 6621 + "_links": { 6622 6622 + "self": { 6623 6623 + "href": "/api/measurements/0ea248ec-76d2-47b1-aba5-c35160a3236f" 6624 6624 + }, 6625 6625 + "tag": [ 6626 6626 + { 6627 6627 + "href": "/api/tags/cardio" 6628 6628 + } 6629 6629 + ] 6630 6630 + }, 6631 6631 + "id": "0ea248ec-76d2-47b1-aba5-c35160a3236f", 6632 6632 + "created": "2016-02-19T05:42:35.179Z", 6633 6633 + "lastChanged": "2017-12-06T13:45:43.206Z", 6634 6634 + "name": { 6635 6635 + "en": "Climbing" 6636 6636 + }, 6637 6637 + "media": [], 6638 6638 + "cellTypeConfigs": [ 6639 6639 + { 6640 6640 + "cellType": "DURATION", 6641 6641 + "mandatory": true 6642 6642 + } 6643 6643 + ], 6644 6644 + "isGlobal": true, 6645 6645 + "measurementType": "EXERCISE" 6646 6646 + }, 6647 6647 + { 6648 6648 + "_links": { 6649 6649 + "self": { 6650 6650 + "href": "/api/measurements/05aa6d82-6388-4c3d-87a5-8d8edc1b3431" 6651 6651 + }, 6652 6652 + "tag": [ 6653 6653 + { 6654 6654 + "href": "/api/tags/cardio" 6655 6655 + } 6656 6656 + ] 6657 6657 + }, 6658 6658 + "id": "05aa6d82-6388-4c3d-87a5-8d8edc1b3431", 6659 6659 + "created": "2016-02-19T05:42:35.172Z", 6660 6660 + "lastChanged": "2017-12-06T13:45:56.587Z", 6661 6661 + "name": { 6662 6662 + "en": "Aerobics" 6663 6663 + }, 6664 6664 + "media": [], 6665 6665 + "cellTypeConfigs": [ 6666 6666 + { 6667 6667 + "cellType": "DURATION", 6668 6668 + 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Avoid knee extending far beyond the foot to prevent uneeded stress on joint.||Push upward with your forward foot, coming back to the starting position.||Repeat for reps." 7204 7204 + }, 7205 7205 + "media": [ 7206 7206 + { 7207 7207 + "url": "https://files.strong.app/users/global/VID11ni98ldvb.mp4", 7208 7208 + "type": "VIDEO", 7209 7209 + "contentType": "video/mp4" 7210 7210 + }, 7211 7211 + { 7212 7212 + "url": "https://files.strong.app/users/global/THU11ni98ldvb%403x.png", 7213 7213 + "type": "THUMBNAIL", 7214 7214 + "contentType": "image/png" 7215 7215 + } 7216 7216 + ], 7217 7217 + "cellTypeConfigs": [ 7218 7218 + { 7219 7219 + "cellType": "REPS", 7220 7220 + "mandatory": true 7221 7221 + }, 7222 7222 + { 7223 7223 + "cellType": "RPE", 7224 7224 + "isExponent": true 7225 7225 + } 7226 7226 + ], 7227 7227 + "isGlobal": true, 7228 7228 + "measurementType": "EXERCISE" 7229 7229 + }, 7230 7230 + { 7231 7231 + "_links": { 7232 7232 + "self": { 7233 7233 + "href": "/api/measurements/b444429e-86ba-4b58-9584-224c9148e0ab" 7234 7234 + }, 7235 7235 + "tag": [ 7236 7236 + { 7237 7237 + "href": "/api/tags/chest" 7238 7238 + } 7239 7239 + ] 7240 7240 + }, 7241 7241 + "id": "b444429e-86ba-4b58-9584-224c9148e0ab", 7242 7242 + "created": "2016-02-19T05:42:35.078Z", 7243 7243 + "lastChanged": "2018-09-21T09:42:50.821Z", 7244 7244 + "name": { 7245 7245 + "en": "Push Up (Knees)" 7246 7246 + }, 7247 7247 + "instructions": { 7248 7248 + "en": "Lie prone on floor with hands slightly wider than shoulder width and knees on the floor.||Raise body up off floor by extending arms with body straight.||Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended.||Repeat for reps." 7249 7249 + }, 7250 7250 + "media": [ 7251 7251 + { 7252 7252 + "url": "https://files.strong.app/users/global/IMGChYcydZI9m.jpg", 7253 7253 + "type": "IMAGE", 7254 7254 + "contentType": "image/jpeg" 7255 7255 + }, 7256 7256 + { 7257 7257 + "url": "https://files.strong.app/users/global/THUChYcydZI9m%403x.png", 7258 7258 + "type": "THUMBNAIL", 7259 7259 + "contentType": "image/png" 7260 7260 + } 7261 7261 + ], 7262 7262 + "cellTypeConfigs": [ 7263 7263 + { 7264 7264 + "cellType": "REPS", 7265 7265 + "mandatory": true 7266 7266 + }, 7267 7267 + { 7268 7268 + "cellType": "RPE", 7269 7269 + "isExponent": true 7270 7270 + } 7271 7271 + ], 7272 7272 + "isGlobal": true, 7273 7273 + "measurementType": "EXERCISE" 7274 7274 + }, 7275 7275 + { 7276 7276 + "_links": { 7277 7277 + "self": { 7278 7278 + "href": "/api/measurements/4d2ae4fc-1cf8-4d12-b1f6-b1d607b9b8b4" 7279 7279 + }, 7280 7280 + "tag": [ 7281 7281 + { 7282 7282 + "href": "/api/tags/core" 7283 7283 + } 7284 7284 + ] 7285 7285 + }, 7286 7286 + "id": "4d2ae4fc-1cf8-4d12-b1f6-b1d607b9b8b4", 7287 7287 + "created": "2016-02-19T05:42:35.072Z", 7288 7288 + "lastChanged": "2018-09-21T10:00:37.474Z", 7289 7289 + "name": { 7290 7290 + "en": "Hanging Knee Raise" 7291 7291 + }, 7292 7292 + "instructions": { 7293 7293 + "en": "Hang from a bar with arms extended and legs straight down.||Contract abs and bring your knees up to your chest.||Hold position while keeping core tight, then return to the starting position.||Repeat for reps." 7294 7294 + }, 7295 7295 + "media": [ 7296 7296 + { 7297 7297 + "url": "https://files.strong.app/users/global/IMG81rcHmnCrI.jpg", 7298 7298 + "type": "IMAGE", 7299 7299 + "contentType": "image/jpeg" 7300 7300 + }, 7301 7301 + { 7302 7302 + "url": "https://files.strong.app/users/global/THU81rcHmnCrI%403x.png", 7303 7303 + "type": "THUMBNAIL", 7304 7304 + "contentType": "image/png" 7305 7305 + } 7306 7306 + ], 7307 7307 + 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your shoulders and hyperextending your lower back on the forward motion.||Swing legs forward until thighs are horizontal, then swing upwards.||Use the momentum to pull yourself towards the bar until your upper chest makes contact.||Allow your body to fall back under the bar and swing legs back.||Repeat for reps." 7339 7339 + }, 7340 7340 + "media": [], 7341 7341 + "cellTypeConfigs": [ 7342 7342 + { 7343 7343 + "cellType": "REPS", 7344 7344 + "mandatory": true 7345 7345 + }, 7346 7346 + { 7347 7347 + "cellType": "RPE", 7348 7348 + "isExponent": true 7349 7349 + } 7350 7350 + ], 7351 7351 + "isGlobal": true, 7352 7352 + "measurementType": "EXERCISE" 7353 7353 + }, 7354 7354 + { 7355 7355 + "_links": { 7356 7356 + "self": { 7357 7357 + "href": "/api/measurements/71bfded1-f19a-418e-8f97-0e23b2e63535" 7358 7358 + }, 7359 7359 + "tag": [ 7360 7360 + { 7361 7361 + "href": "/api/tags/full-body" 7362 7362 + } 7363 7363 + ] 7364 7364 + }, 7365 7365 + "id": "71bfded1-f19a-418e-8f97-0e23b2e63535", 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7391 + { 7392 7392 + "cellType": "RPE", 7393 7393 + "isExponent": true 7394 7394 + } 7395 7395 + ], 7396 7396 + "isGlobal": true, 7397 7397 + "measurementType": "EXERCISE" 7398 7398 + }, 7399 7399 + { 7400 7400 + "_links": { 7401 7401 + "self": { 7402 7402 + "href": "/api/measurements/2de0ec86-52dd-4b20-bae1-375c412adfa6" 7403 7403 + }, 7404 7404 + "tag": [ 7405 7405 + { 7406 7406 + "href": "/api/tags/legs" 7407 7407 + } 7408 7408 + ] 7409 7409 + }, 7410 7410 + "id": "2de0ec86-52dd-4b20-bae1-375c412adfa6", 7411 7411 + "created": "2016-02-19T05:42:35.056Z", 7412 7412 + "lastChanged": "2017-12-15T07:24:49.355Z", 7413 7413 + "name": { 7414 7414 + "en": "Jump Squat" 7415 7415 + }, 7416 7416 + "instructions": { 7417 7417 + "en": "Starting in a squat position with hands in front to maintain balance.||Pushing from the midfoot, jump into the air while exhaling.||When touching floor absorb impact by returning to the starting position.||Repeat for reps. " 7418 7418 + }, 7419 7419 + "media": [ 7420 7420 + { 7421 7421 + "url": "https://files.strong.app/users/global/VIDvEe5QmOLaC.mp4", 7422 7422 + "type": "VIDEO", 7423 7423 + "contentType": "video/mp4" 7424 7424 + }, 7425 7425 + { 7426 7426 + "url": "https://files.strong.app/users/global/THUvEe5QmOLaC%403x.png", 7427 7427 + "type": "THUMBNAIL", 7428 7428 + "contentType": "image/png" 7429 7429 + } 7430 7430 + ], 7431 7431 + "cellTypeConfigs": [ 7432 7432 + { 7433 7433 + "cellType": "REPS", 7434 7434 + "mandatory": true 7435 7435 + }, 7436 7436 + { 7437 7437 + "cellType": "RPE", 7438 7438 + "isExponent": true 7439 7439 + } 7440 7440 + ], 7441 7441 + "isGlobal": true, 7442 7442 + "measurementType": "EXERCISE" 7443 7443 + }, 7444 7444 + { 7445 7445 + "_links": { 7446 7446 + "self": { 7447 7447 + "href": "/api/measurements/6f3480e3-5172-4499-9bba-a4516698d6b9" 7448 7448 + }, 7449 7449 + "tag": [ 7450 7450 + { 7451 7451 + "href": "/api/tags/cardio" 7452 7452 + } 7453 7453 + ] 7454 7454 + }, 7455 7455 + "id": "6f3480e3-5172-4499-9bba-a4516698d6b9", 7456 7456 + "created": "2016-02-19T05:42:35.049Z", 7457 7457 + "lastChanged": "2017-12-15T07:24:40.457Z", 7458 7458 + "name": { 7459 7459 + "en": "Jump Rope" 7460 7460 + }, 7461 7461 + "instructions": { 7462 7462 + "en": "Grip skipping rope handles loosely with fingers.||Lay rope behind feet. This is the starting position.||Skip by rotating rope over head and under the feet." 7463 7463 + }, 7464 7464 + "media": [ 7465 7465 + { 7466 7466 + "url": "https://files.strong.app/users/global/IMGbHO8blR0Ch.jpg", 7467 7467 + "type": "IMAGE", 7468 7468 + "contentType": "image/jpeg" 7469 7469 + }, 7470 7470 + { 7471 7471 + "url": "https://files.strong.app/users/global/THUbHO8blR0Ch%403x.png", 7472 7472 + "type": "THUMBNAIL", 7473 7473 + "contentType": "image/png" 7474 7474 + } 7475 7475 + ], 7476 7476 + "cellTypeConfigs": [ 7477 7477 + { 7478 7478 + "cellType": "REPS", 7479 7479 + "mandatory": true 7480 7480 + }, 7481 7481 + { 7482 7482 + "cellType": "RPE", 7483 7483 + "isExponent": true 7484 7484 + } 7485 7485 + ], 7486 7486 + "isGlobal": true, 7487 7487 + "measurementType": "EXERCISE" 7488 7488 + }, 7489 7489 + { 7490 7490 + "_links": { 7491 7491 + "self": { 7492 7492 + "href": "/api/measurements/70192f8e-971a-4c67-ab93-ed05932b24e6" 7493 7493 + }, 7494 7494 + "tag": [ 7495 7495 + { 7496 7496 + "href": "/api/tags/legs" 7497 7497 + } 7498 7498 + ] 7499 7499 + }, 7500 7500 + "id": "70192f8e-971a-4c67-ab93-ed05932b24e6", 7501 7501 + "created": "2016-02-19T05:42:35.043Z", 7502 7502 + "lastChanged": "2018-01-02T11:58:01.191Z", 7503 7503 + "name": { 7504 7504 + "en": "Hip Thrust (Bodyweight)" 7505 7505 + }, 7506 7506 + "instructions": { 7507 7507 + "en": "Lie down on the floor or a mat with your hands to the side or over the top of your head, whichever feels more stable.||Place your feet around shoulder width with your knees bent.||Lift your hips off the floor by pushing with your heels. Be sure to keep your back straight at all times.||Hold the top position for a brief moment, then return to starting position.||Repeat for reps." 7508 7508 + }, 7509 7509 + "media": [ 7510 7510 + { 7511 7511 + "url": "https://files.strong.app/users/global/IMGEZPxCSRfQh.jpg", 7512 7512 + "type": "IMAGE", 7513 7513 + "contentType": "image/jpeg" 7514 7514 + }, 7515 7515 + { 7516 7516 + "url": "https://files.strong.app/users/global/THUEZPxCSRfQh%403x.png", 7517 7517 + "type": "THUMBNAIL", 7518 7518 + "contentType": "image/png" 7519 7519 + } 7520 7520 + ], 7521 7521 + "cellTypeConfigs": [ 7522 7522 + { 7523 7523 + "cellType": "REPS", 7524 7524 + "mandatory": true 7525 7525 + }, 7526 7526 + { 7527 7527 + "cellType": "RPE", 7528 7528 + "isExponent": true 7529 7529 + } 7530 7530 + ], 7531 7531 + "isGlobal": true, 7532 7532 + "measurementType": "EXERCISE" 7533 7533 + }, 7534 7534 + { 7535 7535 + "_links": { 7536 7536 + "self": { 7537 7537 + "href": 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"contentType": "image/png" 7564 7564 + } 7565 7565 + ], 7566 7566 + "cellTypeConfigs": [ 7567 7567 + { 7568 7568 + "cellType": "REPS", 7569 7569 + "mandatory": true 7570 7570 + }, 7571 7571 + { 7572 7572 + "cellType": "RPE", 7573 7573 + "isExponent": true 7574 7574 + } 7575 7575 + ], 7576 7576 + "isGlobal": true, 7577 7577 + "measurementType": "EXERCISE" 7578 7578 + }, 7579 7579 + { 7580 7580 + "_links": { 7581 7581 + "self": { 7582 7582 + "href": "/api/measurements/c331ae12-b44a-426f-ac97-4c5169c0a74f" 7583 7583 + }, 7584 7584 + "tag": [ 7585 7585 + { 7586 7586 + "href": "/api/tags/core" 7587 7587 + } 7588 7588 + ] 7589 7589 + }, 7590 7590 + "id": "c331ae12-b44a-426f-ac97-4c5169c0a74f", 7591 7591 + "created": "2016-02-19T05:42:35.031Z", 7592 7592 + "lastChanged": "2018-09-21T10:15:48.89Z", 7593 7593 + "name": { 7594 7594 + "en": "Flat Leg Raise" 7595 7595 + }, 7596 7596 + "instructions": { 7597 7597 + "en": "Lie on a mat with legs extended in front, place hands under your glutes.||Exhale, keeping the core tight as you lift legs until they are perpendicular with the floor.||Lower legs back to the mat without touching the floor, keeping the core braced.||Repeat for reps." 7598 7598 + }, 7599 7599 + "media": [ 7600 7600 + { 7601 7601 + "url": "https://files.strong.app/users/global/VIDhp9cgKc7nt.mp4", 7602 7602 + "type": "VIDEO", 7603 7603 + "contentType": "video/mp4" 7604 7604 + }, 7605 7605 + { 7606 7606 + "url": "https://files.strong.app/users/global/THUhp9cgKc7nt%403x.png", 7607 7607 + "type": "THUMBNAIL", 7608 7608 + "contentType": "image/png" 7609 7609 + } 7610 7610 + ], 7611 7611 + "cellTypeConfigs": [ 7612 7612 + { 7613 7613 + "cellType": "REPS", 7614 7614 + "mandatory": true 7615 7615 + }, 7616 7616 + { 7617 7617 + "cellType": "RPE", 7618 7618 + "isExponent": true 7619 7619 + } 7620 7620 + ], 7621 7621 + "isGlobal": true, 7622 7622 + "measurementType": "EXERCISE" 7623 7623 + }, 7624 7624 + { 7625 7625 + "_links": { 7626 7626 + "self": { 7627 7627 + "href": "/api/measurements/61e7712d-f60f-47d3-921a-f02d5b72b808" 7628 7628 + }, 7629 7629 + "tag": [ 7630 7630 + { 7631 7631 + "href": "/api/tags/core" 7632 7632 + } 7633 7633 + ] 7634 7634 + }, 7635 7635 + "id": "61e7712d-f60f-47d3-921a-f02d5b72b808", 7636 7636 + "created": "2016-02-19T05:42:35.025Z", 7637 7637 + "lastChanged": "2018-09-20T06:19:15.057Z", 7638 7638 + "name": { 7639 7639 + "en": "Crunch (Stability Ball)" 7640 7640 + }, 7641 7641 + "instructions": { 7642 7642 + "en": "Lay with the lower back supported against the stability ball.||Keep knees shoulder width apart and fold arms across the body.||Flex the abs and raise the torso.||Pause at the top and return to the starting position.||Repeat for reps." 7643 7643 + }, 7644 7644 + "media": [ 7645 7645 + { 7646 7646 + "url": "https://files.strong.app/users/global/VIDw29tpxQe4w.mp4", 7647 7647 + "type": "VIDEO", 7648 7648 + "contentType": "video/mp4" 7649 7649 + }, 7650 7650 + { 7651 7651 + "url": "https://files.strong.app/users/global/THUw29tpxQe4w%403x.png", 7652 7652 + "type": "THUMBNAIL", 7653 7653 + "contentType": "image/png" 7654 7654 + } 7655 7655 + ], 7656 7656 + "cellTypeConfigs": [ 7657 7657 + { 7658 7658 + "cellType": "REPS", 7659 7659 + "mandatory": true 7660 7660 + }, 7661 7661 + { 7662 7662 + "cellType": "RPE", 7663 7663 + "isExponent": true 7664 7664 + } 7665 7665 + ], 7666 7666 + "isGlobal": true, 7667 7667 + "measurementType": "EXERCISE" 7668 7668 + }, 7669 7669 + { 7670 7670 + "_links": { 7671 7671 + "self": { 7672 7672 + "href": "/api/measurements/820ee004-4443-49d3-aeeb-50b0a53298dc" 7673 7673 + }, 7674 7674 + "tag": [ 7675 7675 + { 7676 7676 + "href": "/api/tags/back" 7677 7677 + } 7678 7678 + ] 7679 7679 + }, 7680 7680 + "id": "820ee004-4443-49d3-aeeb-50b0a53298dc", 7681 7681 + "created": "2016-02-19T05:42:35.019Z", 7682 7682 + "lastChanged": "2017-12-15T07:28:06.446Z", 7683 7683 + "name": { 7684 7684 + "en": "Pull Up (Assisted)" 7685 7685 + }, 7686 7686 + "instructions": { 7687 7687 + "en": "Holding the pull up bar in a pronated grip, place knees on the support pad.||Keeping the shoulders tucked back, lift the body by contracting the lats and driving elbows downward.||Hold at the top and lower slowly to the starting position.||Repeat for reps." 7688 7688 + }, 7689 7689 + "media": [ 7690 7690 + { 7691 7691 + "url": "https://files.strong.app/users/global/IMGocwIUbLzM0.jpg", 7692 7692 + "type": "IMAGE", 7693 7693 + "contentType": "image/jpeg" 7694 7694 + }, 7695 7695 + { 7696 7696 + "url": "https://files.strong.app/users/global/THUocwIUbLzM0%403x.png", 7697 7697 + "type": "THUMBNAIL", 7698 7698 + "contentType": "image/png" 7699 7699 + } 7700 7700 + ], 7701 7701 + "cellTypeConfigs": [ 7702 7702 + { 7703 7703 + "cellType": "ASSISTED_BODYWEIGHT" 7704 7704 + }, 7705 7705 + { 7706 7706 + "cellType": "REPS", 7707 7707 + "mandatory": true 7708 7708 + }, 7709 7709 + { 7710 7710 + "cellType": "RPE", 7711 7711 + "isExponent": true 7712 7712 + } 7713 7713 + ], 7714 7714 + "isGlobal": true, 7715 7715 + "measurementType": "EXERCISE" 7716 7716 + }, 7717 7717 + { 7718 7718 + "_links": { 7719 7719 + "self": { 7720 7720 + "href": "/api/measurements/ac66c13f-2764-4a74-b4ad-01223fd0a9f5" 7721 7721 + }, 7722 7722 + "tag": [ 7723 7723 + { 7724 7724 + "href": "/api/tags/back" 7725 7725 + } 7726 7726 + ] 7727 7727 + }, 7728 7728 + "id": "ac66c13f-2764-4a74-b4ad-01223fd0a9f5", 7729 7729 + "created": "2016-02-19T05:42:35.014Z", 7730 7730 + "lastChanged": "2017-12-15T07:14:47.384Z", 7731 7731 + "name": { 7732 7732 + "en": "Chin Up (Assisted)" 7733 7733 + }, 7734 7734 + "instructions": { 7735 7735 + "en": "Set up at the assisted pull up machine.||Grip the bar with an underhand grip about shoulder width apart.||Contract your lats and biceps to pull yourself upwards. You should drive your elbows down and end the rep with your chin above the bar.||Repeat for reps." 7736 7736 + }, 7737 7737 + "media": [ 7738 7738 + { 7739 7739 + "url": "https://files.strong.app/users/global/IMGlTLQ6Pvphn.jpg", 7740 7740 + "type": "IMAGE", 7741 7741 + "contentType": "image/jpeg" 7742 7742 + }, 7743 7743 + { 7744 7744 + "url": "https://files.strong.app/users/global/THUlTLQ6Pvphn%403x.png", 7745 7745 + "type": "THUMBNAIL", 7746 7746 + "contentType": "image/png" 7747 7747 + } 7748 7748 + ], 7749 7749 + "cellTypeConfigs": [ 7750 7750 + { 7751 7751 + "cellType": "ASSISTED_BODYWEIGHT" 7752 7752 + }, 7753 7753 + { 7754 7754 + "cellType": "REPS", 7755 7755 + "mandatory": true 7756 7756 + }, 7757 7757 + { 7758 7758 + "cellType": "RPE", 7759 7759 + "isExponent": true 7760 7760 + } 7761 7761 + ], 7762 7762 + "isGlobal": true, 7763 7763 + "measurementType": "EXERCISE" 7764 7764 + }, 7765 7765 + { 7766 7766 + "_links": { 7767 7767 + "self": { 7768 7768 + "href": "/api/measurements/78e4a335-96b9-4492-a0f0-0ea26a6f69ca" 7769 7769 + }, 7770 7770 + "tag": [ 7771 7771 + { 7772 7772 + "href": "/api/tags/chest" 7773 7773 + } 7774 7774 + ] 7775 7775 + }, 7776 7776 + "id": "78e4a335-96b9-4492-a0f0-0ea26a6f69ca", 7777 7777 + "created": "2016-02-19T05:42:35.008Z", 7778 7778 + "lastChanged": "2017-12-15T07:14:33.019Z", 7779 7779 + "name": { 7780 7780 + "en": "Chest Dip (Assisted)" 7781 7781 + }, 7782 7782 + "instructions": { 7783 7783 + "en": "Holding body from arms extended above the chest dip bars with knees placed on the assistance pad. This is your starting position.||Slowly lower your body with the torso leaning forward and elbows slightly flared out until you feel a stretch in the chest.||From this position squeeze the chest and bring the body back to the starting position as you breath out.||Repeat for reps." 7784 7784 + }, 7785 7785 + "media": [ 7786 7786 + { 7787 7787 + "url": "https://files.strong.app/users/global/VID6AELYsmQWq.mp4", 7788 7788 + "type": "VIDEO", 7789 7789 + "contentType": "video/mp4" 7790 7790 + }, 7791 7791 + { 7792 7792 + "url": "https://files.strong.app/users/global/THU6AELYsmQWq%403x.png", 7793 7793 + "type": "THUMBNAIL", 7794 7794 + "contentType": "image/png" 7795 7795 + } 7796 7796 + ], 7797 7797 + "cellTypeConfigs": [ 7798 7798 + { 7799 7799 + "cellType": "ASSISTED_BODYWEIGHT" 7800 7800 + }, 7801 7801 + { 7802 7802 + "cellType": "REPS", 7803 7803 + "mandatory": true 7804 7804 + }, 7805 7805 + { 7806 7806 + "cellType": "RPE", 7807 7807 + "isExponent": true 7808 7808 + } 7809 7809 + ], 7810 7810 + "isGlobal": true, 7811 7811 + "measurementType": "EXERCISE" 7812 7812 + }, 7813 7813 + { 7814 7814 + "_links": { 7815 7815 + "self": { 7816 7816 + "href": "/api/measurements/607432af-4556-41ed-8746-a2e6c60e76a1" 7817 7817 + }, 7818 7818 + "tag": [ 7819 7819 + { 7820 7820 + "href": "/api/tags/arms" 7821 7821 + } 7822 7822 + ] 7823 7823 + }, 7824 7824 + "id": "607432af-4556-41ed-8746-a2e6c60e76a1", 7825 7825 + "created": "2016-02-19T05:42:35.002Z", 7826 7826 + "lastChanged": "2018-09-21T09:37:31.632Z", 7827 7827 + "name": { 7828 7828 + "en": "Triceps Dip" 7829 7829 + }, 7830 7830 + "instructions": { 7831 7831 + "en": "Mount the dip bars with your arms straight and your shoulders directly above your hands. This is your starting position.||Slowly lower your body with the torso leaning forward and elbows slightly flared out until you feel a stretch in the shoulders. Be sure to keep your hips hanging straight down.||From this position, push your body back up to the starting position as you breath out.||Repeat for reps." 7832 7832 + }, 7833 7833 + "media": [ 7834 7834 + { 7835 7835 + "url": "https://files.strong.app/users/global/VIDWUIlFXrQC2.mp4", 7836 7836 + "type": "VIDEO", 7837 7837 + "contentType": "video/mp4" 7838 7838 + }, 7839 7839 + { 7840 7840 + "url": "https://files.strong.app/users/global/THUWUIlFXrQC2%403x.png", 7841 7841 + "type": "THUMBNAIL", 7842 7842 + "contentType": "image/png" 7843 7843 + } 7844 7844 + ], 7845 7845 + "cellTypeConfigs": [ 7846 7846 + { 7847 7847 + "cellType": "WEIGHTED_BODYWEIGHT" 7848 7848 + }, 7849 7849 + { 7850 7850 + "cellType": "REPS", 7851 7851 + "mandatory": true 7852 7852 + }, 7853 7853 + { 7854 7854 + "cellType": "RPE", 7855 7855 + "isExponent": true 7856 7856 + } 7857 7857 + ], 7858 7858 + "isGlobal": true, 7859 7859 + "measurementType": "EXERCISE" 7860 7860 + }, 7861 7861 + { 7862 7862 + "_links": { 7863 7863 + "self": { 7864 7864 + "href": "/api/measurements/752349b3-8813-48d2-b315-6ef4d9b4f3cb" 7865 7865 + }, 7866 7866 + "tag": [ 7867 7867 + { 7868 7868 + "href": "/api/tags/legs" 7869 7869 + } 7870 7870 + ] 7871 7871 + }, 7872 7872 + "id": "752349b3-8813-48d2-b315-6ef4d9b4f3cb", 7873 7873 + "created": "2016-02-19T05:42:34.996Z", 7874 7874 + "lastChanged": "2017-12-15T07:31:15.989Z", 7875 7875 + "name": { 7876 7876 + "en": "Squat (Bodyweight)" 7877 7877 + }, 7878 7878 + "instructions": { 7879 7879 + "en": "Standing with feed shoulder width apart, sit back with the hips while flexing hips and keeping knees pointed slightly outward.||Continue down to the bottom position, while making sure you are maintaining a straight back and keeping weight evenly distributed throughout the foot.||Exhale as you push upward from the bottom position, pushing the knees outward.||Repeat for reps." 7880 7880 + }, 7881 7881 + "media": [ 7882 7882 + { 7883 7883 + "url": "https://files.strong.app/users/global/IMGbsnljXHBgr.jpg", 7884 7884 + "type": "IMAGE", 7885 7885 + "contentType": "image/jpeg" 7886 7886 + }, 7887 7887 + { 7888 7888 + "url": "https://files.strong.app/users/global/THUbsnljXHBgr%403x.png", 7889 7889 + "type": "THUMBNAIL", 7890 7890 + "contentType": "image/png" 7891 7891 + } 7892 7892 + ], 7893 7893 + "cellTypeConfigs": [ 7894 7894 + { 7895 7895 + "cellType": "WEIGHTED_BODYWEIGHT" 7896 7896 + }, 7897 7897 + { 7898 7898 + "cellType": "REPS", 7899 7899 + "mandatory": true 7900 7900 + }, 7901 7901 + { 7902 7902 + "cellType": "RPE", 7903 7903 + "isExponent": true 7904 7904 + } 7905 7905 + ], 7906 7906 + "isGlobal": true, 7907 7907 + "measurementType": "EXERCISE" 7908 7908 + }, 7909 7909 + { 7910 7910 + "_links": { 7911 7911 + "self": { 7912 7912 + "href": "/api/measurements/784d5217-cc1a-4267-bb18-4bf611903c49" 7913 7913 + }, 7914 7914 + "tag": [ 7915 7915 + { 7916 7916 + "href": "/api/tags/core" 7917 7917 + } 7918 7918 + ] 7919 7919 + }, 7920 7920 + "id": "784d5217-cc1a-4267-bb18-4bf611903c49", 7921 7921 + "created": "2016-02-19T05:42:34.99Z", 7922 7922 + "lastChanged": "2017-12-15T07:30:49.778Z", 7923 7923 + "name": { 7924 7924 + "en": "Sit Up" 7925 7925 + }, 7926 7926 + "instructions": { 7927 7927 + "en": "Secure feet under some weight with knees bent. Place hands at the side of the head with the back on the floor.||Contracting the abs, raise the torso until it makes a V with the thighs.||Return to the starting position while inhaling.||Repeat for reps." 7928 7928 + }, 7929 7929 + "media": [ 7930 7930 + { 7931 7931 + "url": "https://files.strong.app/users/global/VIDKLg1oZClfw.mp4", 7932 7932 + "type": "VIDEO", 7933 7933 + "contentType": "video/mp4" 7934 7934 + }, 7935 7935 + { 7936 7936 + "url": "https://files.strong.app/users/global/THUKLg1oZClfw%403x.png", 7937 7937 + "type": "THUMBNAIL", 7938 7938 + "contentType": "image/png" 7939 7939 + } 7940 7940 + ], 7941 7941 + "cellTypeConfigs": [ 7942 7942 + { 7943 7943 + "cellType": "WEIGHTED_BODYWEIGHT" 7944 7944 + }, 7945 7945 + { 7946 7946 + "cellType": "REPS", 7947 7947 + "mandatory": true 7948 7948 + }, 7949 7949 + { 7950 7950 + "cellType": "RPE", 7951 7951 + "isExponent": true 7952 7952 + } 7953 7953 + ], 7954 7954 + "isGlobal": true, 7955 7955 + "measurementType": "EXERCISE" 7956 7956 + }, 7957 7957 + { 7958 7958 + "_links": { 7959 7959 + "self": { 7960 7960 + "href": "/api/measurements/910e476e-c32d-44a8-b0a5-68ee05d72011" 7961 7961 + }, 7962 7962 + "tag": [ 7963 7963 + { 7964 7964 + "href": "/api/tags/core" 7965 7965 + } 7966 7966 + ] 7967 7967 + }, 7968 7968 + "id": "910e476e-c32d-44a8-b0a5-68ee05d72011", 7969 7969 + "created": "2016-02-19T05:42:34.982Z", 7970 7970 + "lastChanged": "2017-12-15T07:28:23.198Z", 7971 7971 + "name": { 7972 7972 + "en": "Reverse Crunch" 7973 7973 + }, 7974 7974 + "instructions": { 7975 7975 + "en": "Lying on the floor, extend legs so the thighs are perpendicular to the floor.||Raise the hips from the floor and extend heels upwards.||Return to the starting position slowly.||Repeat for reps." 7976 7976 + }, 7977 7977 + "media": [ 7978 7978 + { 7979 7979 + "url": "https://files.strong.app/users/global/VIDUUCuOC4arz.mp4", 7980 7980 + "type": "VIDEO", 7981 7981 + "contentType": "video/mp4" 7982 7982 + }, 7983 7983 + { 7984 7984 + "url": "https://files.strong.app/users/global/THUUUCuOC4arz%403x.png", 7985 7985 + "type": "THUMBNAIL", 7986 7986 + "contentType": "image/png" 7987 7987 + } 7988 7988 + ], 7989 7989 + "cellTypeConfigs": [ 7990 7990 + { 7991 7991 + "cellType": "WEIGHTED_BODYWEIGHT" 7992 7992 + }, 7993 7993 + { 7994 7994 + "cellType": "REPS", 7995 7995 + "mandatory": true 7996 7996 + }, 7997 7997 + { 7998 7998 + "cellType": "RPE", 7999 7999 + "isExponent": true 8000 8000 + } 8001 8001 + ], 8002 8002 + "isGlobal": true, 8003 8003 + "measurementType": "EXERCISE" 8004 8004 + }, 8005 8005 + { 8006 8006 + "_links": { 8007 8007 + "self": { 8008 8008 + "href": "/api/measurements/f0f86563-85fc-49a8-9ec7-f95ddd318ab4" 8009 8009 + }, 8010 8010 + "tag": [ 8011 8011 + { 8012 8012 + "href": "/api/tags/chest" 8013 8013 + } 8014 8014 + ] 8015 8015 + }, 8016 8016 + "id": "f0f86563-85fc-49a8-9ec7-f95ddd318ab4", 8017 8017 + "created": "2016-02-19T05:42:34.977Z", 8018 8018 + "lastChanged": "2017-12-15T07:28:18.457Z", 8019 8019 + "name": { 8020 8020 + "en": "Push Up" 8021 8021 + }, 8022 8022 + "instructions": { 8023 8023 + "en": "Lie prone on floor with hands slightly wider than shoulder width.||Raise body up off floor by extending arms with body straight.||Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended.||Repeat for reps." 8024 8024 + }, 8025 8025 + "media": [ 8026 8026 + { 8027 8027 + "url": "https://files.strong.app/users/global/VIDLDa0I05c38.mp4", 8028 8028 + "type": "VIDEO", 8029 8029 + "contentType": "video/mp4" 8030 8030 + }, 8031 8031 + { 8032 8032 + "url": "https://files.strong.app/users/global/THULDa0I05c38%403x.png", 8033 8033 + "type": "THUMBNAIL", 8034 8034 + "contentType": "image/png" 8035 8035 + } 8036 8036 + ], 8037 8037 + "cellTypeConfigs": [ 8038 8038 + { 8039 8039 + "cellType": "WEIGHTED_BODYWEIGHT" 8040 8040 + }, 8041 8041 + { 8042 8042 + "cellType": "REPS", 8043 8043 + "mandatory": true 8044 8044 + }, 8045 8045 + { 8046 8046 + "cellType": "RPE", 8047 8047 + "isExponent": true 8048 8048 + } 8049 8049 + ], 8050 8050 + "isGlobal": true, 8051 8051 + "measurementType": "EXERCISE" 8052 8052 + }, 8053 8053 + { 8054 8054 + "_links": { 8055 8055 + "self": { 8056 8056 + "href": "/api/measurements/adb75e5a-c873-4f57-bdf0-0043710ba90d" 8057 8057 + }, 8058 8058 + "tag": [ 8059 8059 + { 8060 8060 + "href": "/api/tags/back" 8061 8061 + } 8062 8062 + ] 8063 8063 + }, 8064 8064 + "id": "adb75e5a-c873-4f57-bdf0-0043710ba90d", 8065 8065 + "created": "2016-02-19T05:42:34.971Z", 8066 8066 + "lastChanged": "2017-12-15T07:28:01.874Z", 8067 8067 + "name": { 8068 8068 + "en": "Pull Up" 8069 8069 + }, 8070 8070 + "instructions": { 8071 8071 + "en": "Hold the pull up bar with a neutral grip with arms fully extended.||Retract scapula and pull upward by bringing chest to the bar.||Pause at the top and squeeze the back before lowering slowly to the starting position.||Repeat for reps." 8072 8072 + }, 8073 8073 + "media": [ 8074 8074 + { 8075 8075 + "url": "https://files.strong.app/users/global/IMGh5Wv2QILsj.jpg", 8076 8076 + "type": "IMAGE", 8077 8077 + "contentType": "image/jpeg" 8078 8078 + }, 8079 8079 + { 8080 8080 + "url": "https://files.strong.app/users/global/THUh5Wv2QILsj%403x.png", 8081 8081 + "type": "THUMBNAIL", 8082 8082 + "contentType": "image/png" 8083 8083 + } 8084 8084 + ], 8085 8085 + "cellTypeConfigs": [ 8086 8086 + { 8087 8087 + "cellType": "WEIGHTED_BODYWEIGHT" 8088 8088 + }, 8089 8089 + { 8090 8090 + "cellType": "REPS", 8091 8091 + "mandatory": true 8092 8092 + }, 8093 8093 + { 8094 8094 + "cellType": "RPE", 8095 8095 + "isExponent": true 8096 8096 + } 8097 8097 + ], 8098 8098 + "isGlobal": true, 8099 8099 + "measurementType": "EXERCISE" 8100 8100 + }, 8101 8101 + { 8102 8102 + "_links": { 8103 8103 + "self": { 8104 8104 + "href": "/api/measurements/1ea74f7f-6828-4a9e-8bbb-0c17523ec40a" 8105 8105 + }, 8106 8106 + "tag": [ 8107 8107 + { 8108 8108 + "href": "/api/tags/core" 8109 8109 + } 8110 8110 + ] 8111 8111 + }, 8112 8112 + "id": "1ea74f7f-6828-4a9e-8bbb-0c17523ec40a", 8113 8113 + "created": "2016-02-19T05:42:34.964Z", 8114 8114 + "lastChanged": "2018-09-21T10:00:56.967Z", 8115 8115 + "name": { 8116 8116 + "en": "Jackknife Sit Up" 8117 8117 + }, 8118 8118 + "instructions": { 8119 8119 + "en": "Lie down on a mat with your hands on the side of your torso and feet on the floor. To make the exercise more difficult, hold a dumbbell or medicine ball above your head.||Raise your knees and your torso simultaneously until hips are flexed. Feel free to slightly bend your knees if you have flexibility issues.||Return to starting position.||Repeat for reps." 8120 8120 + }, 8121 8121 + "media": [ 8122 8122 + { 8123 8123 + "url": "https://files.strong.app/users/global/IMGOAF9l0FdWh.jpg", 8124 8124 + "type": "IMAGE", 8125 8125 + "contentType": "image/jpeg" 8126 8126 + }, 8127 8127 + { 8128 8128 + "url": "https://files.strong.app/users/global/THUOAF9l0FdWh%403x.png", 8129 8129 + "type": "THUMBNAIL", 8130 8130 + "contentType": "image/png" 8131 8131 + } 8132 8132 + ], 8133 8133 + "cellTypeConfigs": [ 8134 8134 + { 8135 8135 + "cellType": "WEIGHTED_BODYWEIGHT" 8136 8136 + }, 8137 8137 + { 8138 8138 + "cellType": "REPS", 8139 8139 + "mandatory": true 8140 8140 + }, 8141 8141 + { 8142 8142 + "cellType": "RPE", 8143 8143 + "isExponent": true 8144 8144 + } 8145 8145 + ], 8146 8146 + "isGlobal": true, 8147 8147 + "measurementType": "EXERCISE" 8148 8148 + }, 8149 8149 + { 8150 8150 + "_links": { 8151 8151 + "self": { 8152 8152 + "href": "/api/measurements/8eba64e0-5e50-4f85-ad66-7faeb87e5bb0" 8153 8153 + }, 8154 8154 + "tag": [ 8155 8155 + { 8156 8156 + "href": "/api/tags/core" 8157 8157 + } 8158 8158 + ] 8159 8159 + }, 8160 8160 + "id": "8eba64e0-5e50-4f85-ad66-7faeb87e5bb0", 8161 8161 + "created": "2016-02-19T05:42:34.958Z", 8162 8162 + "lastChanged": "2017-12-15T07:17:35.27Z", 8163 8163 + "name": { 8164 8164 + "en": "Hanging Leg Raise" 8165 8165 + }, 8166 8166 + "instructions": { 8167 8167 + "en": "Hang from a bar with arms extended and legs straight down.||Contract abs and raise legs until torso creates a 90 degree angle with the thighs.||Hold position while keeping core tight, then return to the starting position.||Repeat for reps." 8168 8168 + }, 8169 8169 + "media": [ 8170 8170 + { 8171 8171 + "url": "https://files.strong.app/users/global/VID6NQgjnb0vI.mp4", 8172 8172 + "type": "VIDEO", 8173 8173 + "contentType": "video/mp4" 8174 8174 + }, 8175 8175 + { 8176 8176 + "url": "https://files.strong.app/users/global/THU6NQgjnb0vI%403x.png", 8177 8177 + "type": "THUMBNAIL", 8178 8178 + "contentType": "image/png" 8179 8179 + } 8180 8180 + ], 8181 8181 + "cellTypeConfigs": [ 8182 8182 + { 8183 8183 + "cellType": "WEIGHTED_BODYWEIGHT" 8184 8184 + }, 8185 8185 + { 8186 8186 + "cellType": "REPS", 8187 8187 + "mandatory": true 8188 8188 + }, 8189 8189 + { 8190 8190 + "cellType": "RPE", 8191 8191 + "isExponent": true 8192 8192 + } 8193 8193 + ], 8194 8194 + "isGlobal": true, 8195 8195 + "measurementType": "EXERCISE" 8196 8196 + }, 8197 8197 + { 8198 8198 + "_links": { 8199 8199 + "self": { 8200 8200 + "href": "/api/measurements/b17772de-f3ec-471b-8485-08ecffe4a595" 8201 8201 + }, 8202 8202 + "tag": [ 8203 8203 + { 8204 8204 + "href": "/api/tags/core" 8205 8205 + } 8206 8206 + ] 8207 8207 + }, 8208 8208 + "id": "b17772de-f3ec-471b-8485-08ecffe4a595", 8209 8209 + "created": "2016-02-19T05:42:34.953Z", 8210 8210 + "lastChanged": "2017-12-15T07:15:58.468Z", 8211 8211 + "name": { 8212 8212 + "en": "Decline Crunch" 8213 8213 + }, 8214 8214 + "instructions": { 8215 8215 + "en": "Lie on a decline bench, securing legs on the end of the bench. Place fingers at the side of the head with shoulders lifted slightly above the bench.||Contract the abdominal muscles and raise the shoulders off the bench about 4 to 6 inches.||Hold the position at the top and slowly lower back to the starting position while breathing out.||Repeat for reps." 8216 8216 + }, 8217 8217 + "media": [ 8218 8218 + { 8219 8219 + "url": "https://files.strong.app/users/global/VIDkHu0Bgp515.mp4", 8220 8220 + "type": "VIDEO", 8221 8221 + "contentType": "video/mp4" 8222 8222 + }, 8223 8223 + { 8224 8224 + "url": "https://files.strong.app/users/global/THUkHu0Bgp515%403x.png", 8225 8225 + "type": "THUMBNAIL", 8226 8226 + "contentType": "image/png" 8227 8227 + } 8228 8228 + ], 8229 8229 + "cellTypeConfigs": [ 8230 8230 + { 8231 8231 + "cellType": "WEIGHTED_BODYWEIGHT" 8232 8232 + }, 8233 8233 + { 8234 8234 + "cellType": "REPS", 8235 8235 + "mandatory": true 8236 8236 + }, 8237 8237 + { 8238 8238 + "cellType": "RPE", 8239 8239 + "isExponent": true 8240 8240 + } 8241 8241 + ], 8242 8242 + "isGlobal": true, 8243 8243 + "measurementType": "EXERCISE" 8244 8244 + }, 8245 8245 + { 8246 8246 + "_links": { 8247 8247 + "self": { 8248 8248 + "href": "/api/measurements/2dc47f38-396c-492a-94e2-f4aa9d012308" 8249 8249 + }, 8250 8250 + "tag": [ 8251 8251 + { 8252 8252 + "href": "/api/tags/core" 8253 8253 + } 8254 8254 + ] 8255 8255 + }, 8256 8256 + "id": "2dc47f38-396c-492a-94e2-f4aa9d012308", 8257 8257 + "created": "2016-02-19T05:42:34.948Z", 8258 8258 + "lastChanged": "2017-12-15T07:15:33.936Z", 8259 8259 + "name": { 8260 8260 + "en": "Crunch" 8261 8261 + }, 8262 8262 + "instructions": { 8263 8263 + "en": "Lie flat on a mat with knees bent at a 90 degree angle. Place fingers at the side of the head with shoulders lifted slightly above the floor.||Contract the abdominal muscles and raise the shoulders off the floor about 4 to 6 inches.||Hold the position at the top and slowly lower back to the starting position while breathing out.||Repeat for reps." 8264 8264 + }, 8265 8265 + "media": [ 8266 8266 + { 8267 8267 + "url": "https://files.strong.app/users/global/VIDSnsuHH0yLm.mp4", 8268 8268 + "type": "VIDEO", 8269 8269 + "contentType": "video/mp4" 8270 8270 + }, 8271 8271 + { 8272 8272 + "url": "https://files.strong.app/users/global/THUSnsuHH0yLm%403x.png", 8273 8273 + "type": "THUMBNAIL", 8274 8274 + "contentType": "image/png" 8275 8275 + } 8276 8276 + ], 8277 8277 + "cellTypeConfigs": [ 8278 8278 + { 8279 8279 + "cellType": "WEIGHTED_BODYWEIGHT" 8280 8280 + }, 8281 8281 + { 8282 8282 + "cellType": "REPS", 8283 8283 + "mandatory": true 8284 8284 + }, 8285 8285 + { 8286 8286 + "cellType": "RPE", 8287 8287 + "isExponent": true 8288 8288 + } 8289 8289 + ], 8290 8290 + "isGlobal": true, 8291 8291 + "measurementType": "EXERCISE" 8292 8292 + }, 8293 8293 + { 8294 8294 + "_links": { 8295 8295 + "self": { 8296 8296 + "href": "/api/measurements/52141694-cabc-4776-91c5-503b3ef6d0ff" 8297 8297 + }, 8298 8298 + "tag": [ 8299 8299 + { 8300 8300 + "href": "/api/tags/back" 8301 8301 + } 8302 8302 + ] 8303 8303 + }, 8304 8304 + "id": "52141694-cabc-4776-91c5-503b3ef6d0ff", 8305 8305 + "created": "2016-02-19T05:42:34.941Z", 8306 8306 + "lastChanged": "2017-12-15T07:14:40.476Z", 8307 8307 + "name": { 8308 8308 + "en": "Chin Up" 8309 8309 + }, 8310 8310 + "instructions": { 8311 8311 + "en": "Place hands on the bar with palms facing yourself and a grip slightly within shoulder width.||Retract the shoulders and tuck them down and keep the core tight and back slightly arched.||Breathing out, pull the torso upward until the head is above the bar keeping elbows against the side of the body.||Lower back to the starting position while breathing in.||Repeat for reps." 8312 8312 + }, 8313 8313 + "media": [ 8314 8314 + { 8315 8315 + "url": "https://files.strong.app/users/global/VID33NT7HhnMe.mp4", 8316 8316 + "type": "VIDEO", 8317 8317 + "contentType": "video/mp4" 8318 8318 + }, 8319 8319 + { 8320 8320 + "url": "https://files.strong.app/users/global/THU33NT7HhnMe%403x.png", 8321 8321 + "type": "THUMBNAIL", 8322 8322 + "contentType": "image/png" 8323 8323 + } 8324 8324 + ], 8325 8325 + "cellTypeConfigs": [ 8326 8326 + { 8327 8327 + "cellType": "WEIGHTED_BODYWEIGHT" 8328 8328 + }, 8329 8329 + { 8330 8330 + "cellType": "REPS", 8331 8331 + "mandatory": true 8332 8332 + }, 8333 8333 + { 8334 8334 + "cellType": "RPE", 8335 8335 + "isExponent": true 8336 8336 + } 8337 8337 + ], 8338 8338 + "isGlobal": true, 8339 8339 + "measurementType": "EXERCISE" 8340 8340 + }, 8341 8341 + { 8342 8342 + "_links": { 8343 8343 + "self": { 8344 8344 + "href": "/api/measurements/d340b2a7-9a2a-4130-b7bc-8903847ed565" 8345 8345 + }, 8346 8346 + "tag": [ 8347 8347 + { 8348 8348 + "href": "/api/tags/chest" 8349 8349 + } 8350 8350 + ] 8351 8351 + }, 8352 8352 + "id": "d340b2a7-9a2a-4130-b7bc-8903847ed565", 8353 8353 + "created": "2016-02-19T05:42:34.935Z", 8354 8354 + "lastChanged": "2017-12-15T07:14:23.633Z", 8355 8355 + "name": { 8356 8356 + "en": "Chest Dip" 8357 8357 + }, 8358 8358 + "instructions": { 8359 8359 + "en": "Holding body from arms extended above the chest dip bars. This is your starting position.||Slowly lower your body with the torso leaning forward and elbows slightly flared out until you feel a stretch in the chest.||From this position squeeze the chest and bring the body back to the starting position as you breath out.||Repeat for reps." 8360 8360 + }, 8361 8361 + "media": [ 8362 8362 + { 8363 8363 + "url": "https://files.strong.app/users/global/VIDBFzsAmVPG3.mp4", 8364 8364 + "type": "VIDEO", 8365 8365 + "contentType": "video/mp4" 8366 8366 + }, 8367 8367 + { 8368 8368 + "url": "https://files.strong.app/users/global/THUBFzsAmVPG3%403x.png", 8369 8369 + "type": "THUMBNAIL", 8370 8370 + "contentType": "image/png" 8371 8371 + } 8372 8372 + ], 8373 8373 + "cellTypeConfigs": [ 8374 8374 + { 8375 8375 + "cellType": "WEIGHTED_BODYWEIGHT" 8376 8376 + }, 8377 8377 + { 8378 8378 + "cellType": "REPS", 8379 8379 + "mandatory": true 8380 8380 + }, 8381 8381 + { 8382 8382 + "cellType": "RPE", 8383 8383 + "isExponent": true 8384 8384 + } 8385 8385 + ], 8386 8386 + "isGlobal": true, 8387 8387 + "measurementType": "EXERCISE" 8388 8388 + }, 8389 8389 + { 8390 8390 + "_links": { 8391 8391 + "self": { 8392 8392 + "href": "/api/measurements/37388e32-6714-4e27-8dcf-50d4b6ce6292" 8393 8393 + }, 8394 8394 + "tag": [ 8395 8395 + { 8396 8396 + "href": "/api/tags/core" 8397 8397 + } 8398 8398 + ] 8399 8399 + }, 8400 8400 + "id": "37388e32-6714-4e27-8dcf-50d4b6ce6292", 8401 8401 + "created": "2016-02-19T05:42:34.929Z", 8402 8402 + "lastChanged": "2017-12-15T07:08:51.035Z", 8403 8403 + "name": { 8404 8404 + "en": "Bicycle Crunch" 8405 8405 + }, 8406 8406 + "instructions": { 8407 8407 + "en": "Lie on a mat with hands behind the head and lift shoulders off the ground.||Alternating between sides, touch the end of your left elbow to your right knee as you twist your torso and bring the knee to the upper chest. During this movement simultaneously straighten the opposite leg.||Keep core tight during the movement and alternate the right arm and left knee.||Repeat for reps." 8408 8408 + }, 8409 8409 + "media": [ 8410 8410 + { 8411 8411 + "url": "https://files.strong.app/users/global/IMGZRsMR1eUlC.jpg", 8412 8412 + "type": "IMAGE", 8413 8413 + "contentType": "image/jpeg" 8414 8414 + }, 8415 8415 + { 8416 8416 + "url": "https://files.strong.app/users/global/THUZRsMR1eUlC%403x.png", 8417 8417 + "type": "THUMBNAIL", 8418 8418 + "contentType": "image/png" 8419 8419 + } 8420 8420 + ], 8421 8421 + "cellTypeConfigs": [ 8422 8422 + { 8423 8423 + "cellType": "WEIGHTED_BODYWEIGHT" 8424 8424 + }, 8425 8425 + { 8426 8426 + "cellType": "REPS", 8427 8427 + "mandatory": true 8428 8428 + }, 8429 8429 + { 8430 8430 + "cellType": "RPE", 8431 8431 + "isExponent": true 8432 8432 + } 8433 8433 + ], 8434 8434 + "isGlobal": true, 8435 8435 + "measurementType": "EXERCISE" 8436 8436 + }, 8437 8437 + { 8438 8438 + "_links": { 8439 8439 + "self": { 8440 8440 + "href": "/api/measurements/b8bd2e32-2133-4d66-866f-4b4239be2999" 8441 8441 + }, 8442 8442 + "tag": [ 8443 8443 + { 8444 8444 + "href": "/api/tags/back" 8445 8445 + } 8446 8446 + ] 8447 8447 + }, 8448 8448 + "id": "b8bd2e32-2133-4d66-866f-4b4239be2999", 8449 8449 + "created": "2016-02-19T05:42:34.923Z", 8450 8450 + "lastChanged": "2018-01-02T11:42:19.065Z", 8451 8451 + "name": { 8452 8452 + "en": "Back Extension" 8453 8453 + }, 8454 8454 + "instructions": { 8455 8455 + "en": "Also known as hyperextensions.||Position your thighs on the padding and lock your heels under the padded brace.||Hold the weight by your chest or behind the neck, whichever feels more comfortable.||Lower your body by bending at the waist while keeping your back straight at all times.||Rise back up until torso is parallel to your legs.||Repeat for reps." 8456 8456 + }, 8457 8457 + "media": [ 8458 8458 + { 8459 8459 + "url": "https://files.strong.app/users/global/VIDzCgyX8Gv1Z.mp4", 8460 8460 + "type": "VIDEO", 8461 8461 + "contentType": "video/mp4" 8462 8462 + }, 8463 8463 + { 8464 8464 + "url": "https://files.strong.app/users/global/THUzCgyX8Gv1Z%403x.png", 8465 8465 + "type": "THUMBNAIL", 8466 8466 + "contentType": "image/png" 8467 8467 + } 8468 8468 + ], 8469 8469 + "cellTypeConfigs": [ 8470 8470 + { 8471 8471 + "cellType": "WEIGHTED_BODYWEIGHT" 8472 8472 + }, 8473 8473 + { 8474 8474 + "cellType": "REPS", 8475 8475 + "mandatory": true 8476 8476 + }, 8477 8477 + { 8478 8478 + "cellType": "RPE", 8479 8479 + "isExponent": true 8480 8480 + } 8481 8481 + ], 8482 8482 + "isGlobal": true, 8483 8483 + "measurementType": "EXERCISE" 8484 8484 + }, 8485 8485 + { 8486 8486 + "_links": { 8487 8487 + "self": { 8488 8488 + "href": "/api/measurements/591439ee-94d1-4997-acb0-e5674e3b2f5c" 8489 8489 + }, 8490 8490 + "tag": [ 8491 8491 + { 8492 8492 + "href": "/api/tags/core" 8493 8493 + } 8494 8494 + ] 8495 8495 + }, 8496 8496 + "id": "591439ee-94d1-4997-acb0-e5674e3b2f5c", 8497 8497 + "created": "2016-02-19T05:42:34.918Z", 8498 8498 + "lastChanged": "2018-11-21T09:55:05.825Z", 8499 8499 + "name": { 8500 8500 + "en": "Ab Wheel" 8501 8501 + }, 8502 8502 + "instructions": { 8503 8503 + "en": "Hold the ab wheel with both hands and kneel on the floor.||Place the ab roller on the floor in front of your knees. This is your starting position.||Slowly roll the wheel forward in a controlled manner, stretching out the torso as far as you can without touching the floor with your body.||Stop when fully stretched and pause for a moment.||Pull yourself back to the starting position by contracting the abs." 8504 8504 + }, 8505 8505 + "media": [ 8506 8506 + { 8507 8507 + "url": "https://files.strong.app/users/global/VIDvYj5XQhhT5.mp4", 8508 8508 + "type": "VIDEO", 8509 8509 + "contentType": "video/mp4" 8510 8510 + }, 8511 8511 + { 8512 8512 + "url": "https://files.strong.app/users/global/THUvYj5XQhhT5%403x.png", 8513 8513 + "type": "THUMBNAIL", 8514 8514 + "contentType": "image/png" 8515 8515 + } 8516 8516 + ], 8517 8517 + "cellTypeConfigs": [ 8518 8518 + { 8519 8519 + "cellType": "WEIGHTED_BODYWEIGHT" 8520 8520 + }, 8521 8521 + { 8522 8522 + "cellType": "REPS", 8523 8523 + "mandatory": true 8524 8524 + }, 8525 8525 + { 8526 8526 + "cellType": "RPE", 8527 8527 + "isExponent": true 8528 8528 + } 8529 8529 + ], 8530 8530 + "isGlobal": true, 8531 8531 + "measurementType": "EXERCISE" 8532 8532 + }, 8533 8533 + { 8534 8534 + "_links": { 8535 8535 + "self": { 8536 8536 + "href": "/api/measurements/75c0cf08-e391-466c-83c5-565d1b278244" 8537 8537 + }, 8538 8538 + "tag": [ 8539 8539 + { 8540 8540 + "href": "/api/tags/core" 8541 8541 + } 8542 8542 + ] 8543 8543 + }, 8544 8544 + "id": "75c0cf08-e391-466c-83c5-565d1b278244", 8545 8545 + "created": "2016-02-19T05:42:34.913Z", 8546 8546 + "lastChanged": "2018-09-21T09:49:09.276Z", 8547 8547 + "name": { 8548 8548 + "en": "Cable Twist" 8549 8549 + }, 8550 8550 + "instructions": { 8551 8551 + "en": "Connect a handle to a cable machine, and set the pulley so the handle is right by your head.||With the pulley on the side of your body, grab the handle with both hands and fingers interlaced.||Position one foot near the pulley with your furthest foot away from the pulley. Both feet should be facing away from the pulley.||Pull the cable diagonally downwards with your arms straight. The pull should be done by rotating your torso and gradually lowering your arms until the handle is around your shoulder.||As the pulley makes its way around your body, gradually bend your knees as it approaches the bottom.||Return to the original position.||Repeat for reps." 8552 8552 + }, 8553 8553 + "media": [ 8554 8554 + { 8555 8555 + "url": "https://files.strong.app/users/global/IMGlhcK0ygXoJ.jpg", 8556 8556 + "type": "IMAGE", 8557 8557 + "contentType": "image/jpeg" 8558 8558 + }, 8559 8559 + { 8560 8560 + "url": "https://files.strong.app/users/global/THUlhcK0ygXoJ%403x.png", 8561 8561 + "type": "THUMBNAIL", 8562 8562 + "contentType": "image/png" 8563 8563 + } 8564 8564 + ], 8565 8565 + "cellTypeConfigs": [ 8566 8566 + { 8567 8567 + "cellType": "OTHER_WEIGHT", 8568 8568 + "mandatory": true 8569 8569 + }, 8570 8570 + { 8571 8571 + "cellType": "REPS", 8572 8572 + "mandatory": true 8573 8573 + }, 8574 8574 + { 8575 8575 + "cellType": "RPE", 8576 8576 + "isExponent": true 8577 8577 + } 8578 8578 + ], 8579 8579 + "isGlobal": true, 8580 8580 + "measurementType": "EXERCISE" 8581 8581 + }, 8582 8582 + { 8583 8583 + "_links": { 8584 8584 + "self": { 8585 8585 + "href": "/api/measurements/f21ec917-6402-4938-8103-128fd49d13aa" 8586 8586 + }, 8587 8587 + "tag": [ 8588 8588 + { 8589 8589 + "href": "/api/tags/back" 8590 8590 + } 8591 8591 + ] 8592 8592 + }, 8593 8593 + "id": "f21ec917-6402-4938-8103-128fd49d13aa", 8594 8594 + "created": "2016-02-19T05:42:34.906Z", 8595 8595 + "lastChanged": "2017-12-15T07:35:04.885Z", 8596 8596 + "name": { 8597 8597 + "en": "T Bar Row" 8598 8598 + }, 8599 8599 + "instructions": { 8600 8600 + "en": "Put weight on one end of a barbell and secure the other end in a non stationary spot.||Grab bar with both hands below the weight.||Break at the hips and bend forward until the torso is parallel with the barbell.||Pull bar upward toward the chest while squeezing the back and holding at the top.||Lower bar slowly towards the starting position.||Repeat for reps." 8601 8601 + }, 8602 8602 + "media": [ 8603 8603 + { 8604 8604 + "url": "https://files.strong.app/users/global/IMG100TqWO3tI.jpg", 8605 8605 + "type": "IMAGE", 8606 8606 + "contentType": "image/jpeg" 8607 8607 + }, 8608 8608 + { 8609 8609 + "url": "https://files.strong.app/users/global/THU100TqWO3tI%403x.png", 8610 8610 + "type": "THUMBNAIL", 8611 8611 + "contentType": "image/png" 8612 8612 + } 8613 8613 + ], 8614 8614 + "cellTypeConfigs": [ 8615 8615 + { 8616 8616 + "cellType": "OTHER_WEIGHT", 8617 8617 + "mandatory": true 8618 8618 + }, 8619 8619 + { 8620 8620 + "cellType": "REPS", 8621 8621 + "mandatory": true 8622 8622 + }, 8623 8623 + { 8624 8624 + "cellType": "RPE", 8625 8625 + "isExponent": true 8626 8626 + } 8627 8627 + ], 8628 8628 + "isGlobal": true, 8629 8629 + "measurementType": "EXERCISE" 8630 8630 + }, 8631 8631 + { 8632 8632 + "_links": { 8633 8633 + "self": { 8634 8634 + "href": "/api/measurements/213bd3ef-1207-4fd8-acdd-cb224a8b42a7" 8635 8635 + }, 8636 8636 + "tag": [ 8637 8637 + { 8638 8638 + "href": "/api/tags/legs" 8639 8639 + } 8640 8640 + ] 8641 8641 + }, 8642 8642 + "id": "213bd3ef-1207-4fd8-acdd-cb224a8b42a7", 8643 8643 + "created": "2016-02-19T05:42:34.901Z", 8644 8644 + "lastChanged": "2017-12-15T07:34:06.209Z", 8645 8645 + "name": { 8646 8646 + "en": "Standing Calf Raise (Machine)" 8647 8647 + }, 8648 8648 + "instructions": { 8649 8649 + "en": "Adjust padding to slightly below the starting position where the balls of the feet are placed on the elevated platform and the heels are fully extended.||Stand upright with the torso erect, knees slightly bent.||Raise heels as you breathe out, contracting calves at the top.||Lower slowly back to the starting position.||Repeat for reps." 8650 8650 + }, 8651 8651 + "media": [ 8652 8652 + { 8653 8653 + "url": "https://files.strong.app/users/global/VIDzlMK4Z3iT2.mp4", 8654 8654 + "type": "VIDEO", 8655 8655 + "contentType": "video/mp4" 8656 8656 + }, 8657 8657 + { 8658 8658 + "url": "https://files.strong.app/users/global/THUzlMK4Z3iT2%403x.png", 8659 8659 + "type": "THUMBNAIL", 8660 8660 + "contentType": "image/png" 8661 8661 + } 8662 8662 + ], 8663 8663 + "cellTypeConfigs": [ 8664 8664 + { 8665 8665 + "cellType": "OTHER_WEIGHT", 8666 8666 + "mandatory": true 8667 8667 + }, 8668 8668 + { 8669 8669 + "cellType": "REPS", 8670 8670 + "mandatory": true 8671 8671 + }, 8672 8672 + { 8673 8673 + "cellType": "RPE", 8674 8674 + "isExponent": true 8675 8675 + } 8676 8676 + ], 8677 8677 + "isGlobal": true, 8678 8678 + "measurementType": "EXERCISE" 8679 8679 + }, 8680 8680 + { 8681 8681 + "_links": { 8682 8682 + "self": { 8683 8683 + "href": "/api/measurements/a61773eb-580a-448f-9b03-90aeb3c7c83d" 8684 8684 + }, 8685 8685 + "tag": [ 8686 8686 + { 8687 8687 + "href": "/api/tags/legs" 8688 8688 + } 8689 8689 + ] 8690 8690 + }, 8691 8691 + "id": "a61773eb-580a-448f-9b03-90aeb3c7c83d", 8692 8692 + "created": "2016-02-19T05:42:34.895Z", 8693 8693 + "lastChanged": "2018-10-25T00:39:44.4Z", 8694 8694 + "name": { 8695 8695 + "en": "Squat (Smith Machine)" 8696 8696 + }, 8697 8697 + "instructions": { 8698 8698 + "en": "Set the starting bar height at slightly below shoulder level and place feet shoulder width apart.||Place bar between traps and upper back and load the bar onto the back.||Flex core, keep back straight, head neutral and break at hips and knees, sitting backwards to lower the bar.||Continue until thighs are parallel or beyond parallel with the floor.||Exhale and drive from heels and middle foot to return to the starting position.||Repeat for reps." 8699 8699 + }, 8700 8700 + "media": [ 8701 8701 + { 8702 8702 + "url": "https://files.strong.app/users/global/VIDufcBWkr5Bg.mp4", 8703 8703 + "type": "VIDEO", 8704 8704 + "contentType": "video/mp4" 8705 8705 + }, 8706 8706 + { 8707 8707 + "url": "https://files.strong.app/users/global/THUufcBWkr5Bg%403x.png", 8708 8708 + "type": "THUMBNAIL", 8709 8709 + "contentType": "image/png" 8710 8710 + } 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9032 9032 + ] 9033 9033 + }, 9034 9034 + "id": "b292faa1-44cf-4aa3-9670-43200c2d1832", 9035 9035 + "created": "2016-02-19T05:42:34.854Z", 9036 9036 + "lastChanged": "2018-09-21T10:16:42.981Z", 9037 9037 + "name": { 9038 9038 + "en": "Front Raise (Cable)" 9039 9039 + }, 9040 9040 + "instructions": { 9041 9041 + "en": "Grasp cable handles in a pronated grip standing with feet shoulder width.||With arm straight, lift the handle as you exhale.||Hold the upper position and inhale moving back to the starting position.||Repeat for reps." 9042 9042 + }, 9043 9043 + "media": [ 9044 9044 + { 9045 9045 + "url": "https://files.strong.app/users/global/VIDFr5Z4hQjuj.mp4", 9046 9046 + "type": "VIDEO", 9047 9047 + "contentType": "video/mp4" 9048 9048 + }, 9049 9049 + { 9050 9050 + "url": "https://files.strong.app/users/global/THUFr5Z4hQjuj%403x.png", 9051 9051 + "type": "THUMBNAIL", 9052 9052 + "contentType": "image/png" 9053 9053 + } 9054 9054 + ], 9055 9055 + "cellTypeConfigs": [ 9056 9056 + { 9057 9057 + "cellType": "OTHER_WEIGHT", 9058 9058 + "mandatory": true 9059 9059 + }, 9060 9060 + { 9061 9061 + "cellType": "REPS", 9062 9062 + "mandatory": true 9063 9063 + }, 9064 9064 + { 9065 9065 + "cellType": "RPE", 9066 9066 + "isExponent": true 9067 9067 + } 9068 9068 + ], 9069 9069 + "isGlobal": true, 9070 9070 + "measurementType": "EXERCISE" 9071 9071 + }, 9072 9072 + { 9073 9073 + "_links": { 9074 9074 + "self": { 9075 9075 + "href": "/api/measurements/0abcf1b6-58f6-4ec9-be63-32bd5c3cfd33" 9076 9076 + }, 9077 9077 + "tag": [ 9078 9078 + { 9079 9079 + "href": "/api/tags/shoulders" 9080 9080 + } 9081 9081 + ] 9082 9082 + }, 9083 9083 + "id": "0abcf1b6-58f6-4ec9-be63-32bd5c3cfd33", 9084 9084 + "created": "2016-02-19T05:42:34.848Z", 9085 9085 + "lastChanged": "2018-09-21T10:15:21.391Z", 9086 9086 + "name": { 9087 9087 + "en": "Face Pull (Cable)" 9088 9088 + }, 9089 9089 + "instructions": { 9090 9090 + "en": "Secure band to object at head level and hold handles with arms extended in front.||Keeping elbows at shoulder height, pull handles towards the side of the head while exhaling.||Hold and return to starting position while exhaling.||Repeat for reps." 9091 9091 + }, 9092 9092 + "media": [ 9093 9093 + { 9094 9094 + "url": "https://files.strong.app/users/global/IMGIsQD1RLCAw.jpg", 9095 9095 + "type": "IMAGE", 9096 9096 + "contentType": "image/jpeg" 9097 9097 + }, 9098 9098 + { 9099 9099 + "url": "https://files.strong.app/users/global/THUIsQD1RLCAw%403x.png", 9100 9100 + "type": "THUMBNAIL", 9101 9101 + "contentType": "image/png" 9102 9102 + } 9103 9103 + ], 9104 9104 + "cellTypeConfigs": [ 9105 9105 + { 9106 9106 + "cellType": "OTHER_WEIGHT", 9107 9107 + "mandatory": true 9108 9108 + }, 9109 9109 + { 9110 9110 + "cellType": "REPS", 9111 9111 + "mandatory": true 9112 9112 + }, 9113 9113 + { 9114 9114 + "cellType": "RPE", 9115 9115 + "isExponent": true 9116 9116 + } 9117 9117 + ], 9118 9118 + "isGlobal": true, 9119 9119 + "measurementType": "EXERCISE" 9120 9120 + }, 9121 9121 + { 9122 9122 + "_links": { 9123 9123 + "self": { 9124 9124 + "href": "/api/measurements/aa185f9c-9341-4260-b007-593e9b74db10" 9125 9125 + }, 9126 9126 + "tag": [ 9127 9127 + { 9128 9128 + "href": "/api/tags/back" 9129 9129 + } 9130 9130 + ] 9131 9131 + }, 9132 9132 + "id": "aa185f9c-9341-4260-b007-593e9b74db10", 9133 9133 + "created": "2016-02-19T05:42:34.842Z", 9134 9134 + "lastChanged": "2018-09-21T10:27:04.215Z", 9135 9135 + "name": { 9136 9136 + "en": "Seated Wide-Grip Row (Cable)" 9137 9137 + }, 9138 9138 + "instructions": { 9139 9139 + "en": "Attach the wide grip bar and grip the attachment with both hands and sit with chest upright and back straight.||With shoulders retracted, pull the handle towards the mid torso.||Squeeze the back muscles as the handle approaches the torso and hold before returning to the starting position.||Repeat for reps." 9140 9140 + }, 9141 9141 + "media": [ 9142 9142 + { 9143 9143 + "url": 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9179 + ] 9180 9180 + }, 9181 9181 + "id": "6102ebdd-f375-4cdb-8f3e-b50fbe0086ef", 9182 9182 + "created": "2016-02-19T05:42:34.836Z", 9183 9183 + "lastChanged": "2017-12-15T07:13:37.888Z", 9184 9184 + "name": { 9185 9185 + "en": "Cable Crunch" 9186 9186 + }, 9187 9187 + "instructions": { 9188 9188 + "en": "Attach the rope attachment to the cable machine and sit in a kneeling position under the pulley.||Holding the rope behind the head pull downward in a crunch motion until the elbows touch the thighs.||Return to the starting position in a controlled motion.||Repeat for reps." 9189 9189 + }, 9190 9190 + "media": [ 9191 9191 + { 9192 9192 + "url": "https://files.strong.app/users/global/IMGARFhriXsPy.jpg", 9193 9193 + "type": "IMAGE", 9194 9194 + "contentType": "image/jpeg" 9195 9195 + }, 9196 9196 + { 9197 9197 + "url": "https://files.strong.app/users/global/THUARFhriXsPy%403x.png", 9198 9198 + "type": "THUMBNAIL", 9199 9199 + "contentType": "image/png" 9200 9200 + } 9201 9201 + ], 9202 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+2094

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+4580

strong-api-lib/tests/fixtures/user_response_all_includes.json

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"a1b1a1cb-dacc-4d18-bf62-95d597db6715": "NONE", 4516 4516 + "74a43a3f-5e0b-43c8-953e-f7e9c7d72986": "NONE", 4517 4517 + "3e15b3fa-bd04-49ff-a622-633208a2d5df": "NONE", 4518 4518 + "ca9ee259-a69f-4839-bbf9-46ba8cf0d7d6": "OLYMPIC_BAR" 4519 4519 + }, 4520 4520 + "autoStartRestTimer": {}, 4521 4521 + "availablePlates": { 4522 4522 + "0f518518-5180-4518-b518-51b51851b518": [ 4523 4523 + "PLATE_20KG", 4524 4524 + "PLATE_10KG", 4525 4525 + "PLATE_5KG", 4526 4526 + "PLATE_2_5KG", 4527 4527 + "PLATE_1_25KG" 4528 4528 + ] 4529 4529 + }, 4530 4530 + "lengthUnit": { 4531 4531 + "0f518518-5180-4518-b518-51b51851b518": "CENTIMETERS" 4532 4532 + }, 4533 4533 + "resistanceWeightUnit": { 4534 4534 + "0f518518-5180-4518-b518-51b51851b518": "KILOGRAMS" 4535 4535 + }, 4536 4536 + "restTimerIncrementValue": { 4537 4537 + "0f518518-5180-4518-b518-51b51851b518": 5 4538 4538 + } 4539 4539 + }, 4540 4540 + "purchases": [ 4541 4541 + { 4542 4542 + "purchaseId": "legacy", 4543 4543 + "expiryTime": "2069-04-20T13:37:00.002Z", 4544 4544 + "autoRenewing": false, 4545 4545 + "sku": "legacy", 4546 4546 + "source": "LEGACY", 4547 4547 + "paymentState": "UNDEFINED" 4548 4548 + } 4549 4549 + ], 4550 4550 + "legacyPurchase": { 4551 4551 + "upgrades": [], 4552 4552 + "proExpirationDate": "2069-04-20T13:37:00.002Z" 4553 4553 + }, 4554 4554 + "legacyGoals": { 4555 4555 + "workoutsPerWeek": 3 4556 4556 + }, 4557 4557 + "legacyCustomBarTypes": [ 4558 4558 + { 4559 4559 + "legacyCustomBarTypeId": "c911c5bf-8747-49bb-bb04-a32fec541ccf", 4560 4560 + "name": "SZ-Stange", 4561 4561 + "weightInKilograms": 10.0, 4562 4562 + "weightInPounds": 22.05 4563 4563 + } 4564 4564 + ], 4565 4565 + "startHistoryFromDate": "1970-01-01T00:00:00Z", 4566 4566 + "firstWeekDay": "MONDAY", 4567 4567 + "availableLogins": [ 4568 4568 + { 4569 4569 + "provider": "Password", 4570 4570 + "name": "Tolik", 4571 4571 + "email": "spam@returnnull.de" 4572 4572 + }, 4573 4573 + { 4574 4574 + "provider": "Google", 4575 4575 + "name": "Tolik", 4576 4576 + "email": "spam@returnnull.de" 4577 4577 + } 4578 4578 + ], 4579 4579 + "migrated": "2024-12-21T15:53:30.376Z" 4580 4580 + }

+111

strong-api-lib/tests/measurement_tests.rs

reviewed

··· 1 1 + use strong_api_lib::models::common::Name; 2 2 + use strong_api_lib::models::measurement::MeasurementsResponse; 3 3 + 4 4 + fn load_fixture(name: &str) -> String { 5 5 + std::fs::read_to_string(format!( 6 6 + "{}/tests/fixtures/{}", 7 7 + env!("CARGO_MANIFEST_DIR"), 8 8 + name 9 9 + )) 10 10 + .unwrap_or_else(|_| panic!("fixture '{name}' not found")) 11 11 + } 12 12 + 13 13 + fn response_from_fixture() -> MeasurementsResponse { 14 14 + let json = load_fixture("measurements_response.json"); 15 15 + serde_json::from_str(&json).unwrap() 16 16 + } 17 17 + 18 18 + // --------------------------------------------------------------------------- 19 19 + // Name — Display and From impls (models/common.rs) 20 20 + // These are the only non-trivial logic in common.rs; each branch needs a test. 21 21 + // --------------------------------------------------------------------------- 22 22 + 23 23 + #[test] 24 24 + fn test_name_display_en() { 25 25 + let name = Name { 26 26 + en: Some("Bench Press".to_string()), 27 27 + custom: None, 28 28 + }; 29 29 + assert_eq!(name.to_string(), "Bench Press"); 30 30 + } 31 31 + 32 32 + #[test] 33 33 + fn test_name_display_custom_fallback() { 34 34 + let name = Name { 35 35 + en: None, 36 36 + custom: Some("My Exercise".to_string()), 37 37 + }; 38 38 + assert_eq!(name.to_string(), "My Exercise"); 39 39 + } 40 40 + 41 41 + #[test] 42 42 + fn test_name_display_unknown_fallback() { 43 43 + let name = Name { 44 44 + en: None, 45 45 + custom: None, 46 46 + }; 47 47 + assert_eq!(name.to_string(), "Unknown"); 48 48 + } 49 49 + 50 50 + #[test] 51 51 + fn test_name_from_name_en() { 52 52 + let name = Name { 53 53 + en: Some("Squat".to_string()), 54 54 + custom: None, 55 55 + }; 56 56 + assert_eq!(String::from(name), "Squat"); 57 57 + } 58 58 + 59 59 + #[test] 60 60 + fn test_name_from_name_custom_fallback() { 61 61 + let name = Name { 62 62 + en: None, 63 63 + custom: Some("Custom".to_string()), 64 64 + }; 65 65 + assert_eq!(String::from(name), "Custom"); 66 66 + } 67 67 + 68 68 + #[test] 69 69 + fn test_name_from_name_unknown_fallback() { 70 70 + let name = Name { 71 71 + en: None, 72 72 + custom: None, 73 73 + }; 74 74 + assert_eq!(String::from(name), "Unknown"); 75 75 + } 76 76 + 77 77 + #[test] 78 78 + fn test_name_from_string() { 79 79 + let name = Name::from("Deadlift".to_string()); 80 80 + assert_eq!(name.en.as_deref(), Some("Deadlift")); 81 81 + assert!(name.custom.is_none()); 82 82 + } 83 83 + 84 84 + // --------------------------------------------------------------------------- 85 85 + // MeasurementsResponse::merge — the only hand-written logic in measurement.rs 86 86 + // --------------------------------------------------------------------------- 87 87 + 88 88 + #[test] 89 89 + fn test_measurements_merge() { 90 90 + let a = response_from_fixture(); 91 91 + let b = response_from_fixture(); 92 92 + let original_count = a.embedded.measurements.len(); 93 93 + let merged = a.merge(b); 94 94 + assert_eq!(merged.embedded.measurements.len(), original_count * 2); 95 95 + } 96 96 + 97 97 + // --------------------------------------------------------------------------- 98 98 + // Deserialization with no next link (covers the None branch of Links.next) 99 99 + // --------------------------------------------------------------------------- 100 100 + 101 101 + #[test] 102 102 + fn test_measurements_response_no_next_link() { 103 103 + let json = r#"{ 104 104 + "_links": { "self": { "href": "/api/measurements?page=99" } }, 105 105 + "total": 0, 106 106 + "_embedded": { "measurement": [] } 107 107 + }"#; 108 108 + let response: MeasurementsResponse = serde_json::from_str(json).unwrap(); 109 109 + assert!(response.links.next.is_none()); 110 110 + assert!(response.embedded.measurements.is_empty()); 111 111 + }

+334

strong-api-lib/tests/strong_api_tests.rs

reviewed

··· 1 1 + use reqwest::Url; 2 2 + use strong_api_lib::strong_api::{Includes, StrongApi}; 3 3 + use wiremock::matchers::{method, path, query_param}; 4 4 + use wiremock::{Mock, MockServer, ResponseTemplate}; 5 5 + async fn start_server() -> MockServer { 6 6 + MockServer::start().await 7 7 + } 8 8 + fn api(server: &MockServer) -> StrongApi { 9 9 + StrongApi::new(Url::parse(&server.uri()).unwrap()) 10 10 + } 11 11 + fn refused_api() -> StrongApi { 12 12 + StrongApi::new(Url::parse("http://127.0.0.1:1/").unwrap()) 13 13 + } 14 14 + fn login_body() -> serde_json::Value { 15 15 + serde_json::json!({ 16 16 + "accessToken": "test-access-token", 17 17 + "refreshToken": "test-refresh-token", 18 18 + "userId": "00000000-0000-0000-0000-000000000001" 19 19 + }) 20 20 + } 21 21 + fn user_response_body() -> serde_json::Value { 22 22 + serde_json::json!({ 23 23 + "_links": {}, 24 24 + "_embedded": { "log": [] }, 25 25 + "id": "00000000-0000-0000-0000-000000000001", 26 26 + "created": "2020-01-01T00:00:00Z", 27 27 + "lastChanged": "2020-01-01T00:00:00Z", 28 28 + "username": "testuser", 29 29 + "email": "test@example.com", 30 30 + "emailVerified": true, 31 31 + "name": null, 32 32 + "avatar": null, 33 33 + "preferences": {}, 34 34 + "legacyPurchase": null, 35 35 + "legacyGoals": null, 36 36 + "startHistoryFromDate": "2020-01-01", 37 37 + "firstWeekDay": "MONDAY", 38 38 + "availableLogins": [], 39 39 + "migrated": "false" 40 40 + }) 41 41 + } 42 42 + fn measurements_body() -> serde_json::Value { 43 43 + serde_json::json!({ 44 44 + "_links": { "self": { "href": "/api/measurements?page=1" } }, 45 45 + "total": 1, 46 46 + "_embedded": { 47 47 + "measurement": [{ 48 48 + "_links": { "self": { "href": "/api/measurements/aaaaaaaa-0000-0000-0000-000000000001" } }, 49 49 + "id": "aaaaaaaa-0000-0000-0000-000000000001", 50 50 + "created": "2021-01-01T00:00:00Z", 51 51 + "lastChanged": "2021-01-01T00:00:00Z", 52 52 + "name": { "en": "Squat", "custom": null }, 53 53 + "instructions": null, 54 54 + "media": [], 55 55 + "cellTypeConfigs": [], 56 56 + "isGlobal": true, 57 57 + "measurementType": "WEIGHT_AND_REPS" 58 58 + }] 59 59 + } 60 60 + }) 61 61 + } 62 62 + // --------------------------------------------------------------------------- 63 63 + // Includes Display 64 64 + // --------------------------------------------------------------------------- 65 65 + #[test] 66 66 + fn test_includes_display() { 67 67 + assert_eq!(Includes::Log.to_string(), "log"); 68 68 + assert_eq!(Includes::Measurement.to_string(), "measurement"); 69 69 + assert_eq!(Includes::Tag.to_string(), "tag"); 70 70 + assert_eq!(Includes::Widget.to_string(), "widget"); 71 71 + assert_eq!(Includes::Template.to_string(), "template"); 72 72 + assert_eq!(Includes::Folder.to_string(), "folder"); 73 73 + assert_eq!(Includes::MeasuredValue.to_string(), "measuredValue"); 74 74 + } 75 75 + // --------------------------------------------------------------------------- 76 76 + // StrongApi::new 77 77 + // --------------------------------------------------------------------------- 78 78 + #[test] 79 79 + fn test_strong_api_new_has_no_tokens() { 80 80 + let api = StrongApi::new(Url::parse("https://example.com").unwrap()); 81 81 + assert!(api.access_token.is_none()); 82 82 + assert!(api.refresh_token.is_none()); 83 83 + assert!(api.user_id.is_none()); 84 84 + } 85 85 + // --------------------------------------------------------------------------- 86 86 + // login — happy path + error paths 87 87 + // --------------------------------------------------------------------------- 88 88 + #[tokio::test] 89 89 + async fn test_login_sets_tokens() { 90 90 + let server = start_server().await; 91 91 + Mock::given(method("POST")) 92 92 + .and(path("/auth/login")) 93 93 + .respond_with(ResponseTemplate::new(200).set_body_json(login_body())) 94 94 + .mount(&server) 95 95 + .await; 96 96 + let mut api = api(&server); 97 97 + api.login("user", "pass").await.unwrap(); 98 98 + assert_eq!(api.access_token.as_deref(), Some("test-access-token")); 99 99 + assert_eq!(api.refresh_token.as_deref(), Some("test-refresh-token")); 100 100 + assert_eq!( 101 101 + api.user_id.as_deref(), 102 102 + Some("00000000-0000-0000-0000-000000000001") 103 103 + ); 104 104 + } 105 105 + #[tokio::test] 106 106 + async fn test_login_invalid_json_returns_error() { 107 107 + let server = start_server().await; 108 108 + Mock::given(method("POST")) 109 109 + .and(path("/auth/login")) 110 110 + .respond_with(ResponseTemplate::new(200).set_body_string("not json")) 111 111 + .mount(&server) 112 112 + .await; 113 113 + let mut api = api(&server); 114 114 + assert!(api.login("user", "pass").await.is_err()); 115 115 + } 116 116 + #[tokio::test] 117 117 + async fn test_login_send_failure_returns_error() { 118 118 + let mut api = refused_api(); 119 119 + assert!(api.login("user", "pass").await.is_err()); 120 120 + } 121 121 + // --------------------------------------------------------------------------- 122 122 + // refresh — happy path + error paths 123 123 + // --------------------------------------------------------------------------- 124 124 + #[tokio::test] 125 125 + async fn test_refresh_updates_tokens() { 126 126 + let server = start_server().await; 127 127 + Mock::given(method("POST")) 128 128 + .and(path("/auth/login/refresh")) 129 129 + .respond_with(ResponseTemplate::new(200).set_body_json(serde_json::json!({ 130 130 + "accessToken": "new-access-token", 131 131 + "refreshToken": "new-refresh-token", 132 132 + "userId": "00000000-0000-0000-0000-000000000001" 133 133 + }))) 134 134 + .mount(&server) 135 135 + .await; 136 136 + let mut api = api(&server); 137 137 + api.access_token = Some("old-token".to_string()); 138 138 + api.refresh_token = Some("old-refresh".to_string()); 139 139 + api.refresh().await.unwrap(); 140 140 + assert_eq!(api.access_token.as_deref(), Some("new-access-token")); 141 141 + assert_eq!(api.refresh_token.as_deref(), Some("new-refresh-token")); 142 142 + } 143 143 + #[tokio::test] 144 144 + async fn test_refresh_without_access_token_returns_error() { 145 145 + let mut api = refused_api(); 146 146 + let result = api.refresh().await; 147 147 + assert!(result.is_err()); 148 148 + assert!( 149 149 + result 150 150 + .unwrap_err() 151 151 + .to_string() 152 152 + .contains("Missing access token") 153 153 + ); 154 154 + } 155 155 + #[tokio::test] 156 156 + async fn test_refresh_invalid_json_returns_error() { 157 157 + let server = start_server().await; 158 158 + Mock::given(method("POST")) 159 159 + .and(path("/auth/login/refresh")) 160 160 + .respond_with(ResponseTemplate::new(200).set_body_string("not json")) 161 161 + .mount(&server) 162 162 + .await; 163 163 + let mut api = api(&server); 164 164 + api.access_token = Some("token".to_string()); 165 165 + api.refresh_token = Some("refresh".to_string()); 166 166 + assert!(api.refresh().await.is_err()); 167 167 + } 168 168 + #[tokio::test] 169 169 + async fn test_refresh_send_failure_returns_error() { 170 170 + let mut api = refused_api(); 171 171 + api.access_token = Some("token".to_string()); 172 172 + api.refresh_token = Some("refresh".to_string()); 173 173 + assert!(api.refresh().await.is_err()); 174 174 + } 175 175 + // --------------------------------------------------------------------------- 176 176 + // get_user — happy path + all error paths 177 177 + // --------------------------------------------------------------------------- 178 178 + #[tokio::test] 179 179 + async fn test_get_user_success() { 180 180 + let server = start_server().await; 181 181 + Mock::given(method("GET")) 182 182 + .and(path("/api/users/00000000-0000-0000-0000-000000000001")) 183 183 + .respond_with(ResponseTemplate::new(200).set_body_json(user_response_body())) 184 184 + .mount(&server) 185 185 + .await; 186 186 + let mut api = api(&server); 187 187 + api.access_token = Some("token".to_string()); 188 188 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 189 189 + let user = api.get_user("", 10, vec![Includes::Log]).await.unwrap(); 190 190 + assert_eq!(user.id, "00000000-0000-0000-0000-000000000001"); 191 191 + } 192 192 + #[tokio::test] 193 193 + async fn test_get_user_without_user_id_returns_error() { 194 194 + let mut api = refused_api(); 195 195 + api.access_token = Some("token".to_string()); 196 196 + let result = api.get_user("", 10, vec![]).await; 197 197 + assert!(result.is_err()); 198 198 + assert!(result.unwrap_err().to_string().contains("Missing user id")); 199 199 + } 200 200 + #[tokio::test] 201 201 + async fn test_get_user_without_access_token_returns_error() { 202 202 + let mut api = refused_api(); 203 203 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 204 204 + assert!(api.get_user("", 10, vec![]).await.is_err()); 205 205 + } 206 206 + #[tokio::test] 207 207 + async fn test_get_user_known_api_error_response() { 208 208 + let server = start_server().await; 209 209 + Mock::given(method("GET")) 210 210 + .and(path("/api/users/00000000-0000-0000-0000-000000000001")) 211 211 + .respond_with(ResponseTemplate::new(401).set_body_json(serde_json::json!({ 212 212 + "code": "UNAUTHORIZED", 213 213 + "description": "Invalid token" 214 214 + }))) 215 215 + .mount(&server) 216 216 + .await; 217 217 + let mut api = api(&server); 218 218 + api.access_token = Some("bad-token".to_string()); 219 219 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 220 220 + let result = api.get_user("", 10, vec![]).await; 221 221 + assert!(result.is_err()); 222 222 + assert!(result.unwrap_err().to_string().contains("UNAUTHORIZED")); 223 223 + } 224 224 + /// Hits the serde_json error branch inside `if !status.is_success()` (line 214) 225 225 + #[tokio::test] 226 226 + async fn test_get_user_error_response_with_invalid_json_body_returns_error() { 227 227 + let server = start_server().await; 228 228 + Mock::given(method("GET")) 229 229 + .and(path("/api/users/00000000-0000-0000-0000-000000000001")) 230 230 + .respond_with(ResponseTemplate::new(403).set_body_string("not json")) 231 231 + .mount(&server) 232 232 + .await; 233 233 + let mut api = api(&server); 234 234 + api.access_token = Some("token".to_string()); 235 235 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 236 236 + assert!(api.get_user("", 10, vec![]).await.is_err()); 237 237 + } 238 238 + /// Hits the serde_json error branch for a 200 response with invalid JSON (line ~220) 239 239 + #[tokio::test] 240 240 + async fn test_get_user_invalid_json_success_response_returns_error() { 241 241 + let server = start_server().await; 242 242 + Mock::given(method("GET")) 243 243 + .and(path("/api/users/00000000-0000-0000-0000-000000000001")) 244 244 + .respond_with(ResponseTemplate::new(200).set_body_string("not json")) 245 245 + .mount(&server) 246 246 + .await; 247 247 + let mut api = api(&server); 248 248 + api.access_token = Some("token".to_string()); 249 249 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 250 250 + assert!(api.get_user("", 10, vec![]).await.is_err()); 251 251 + } 252 252 + #[tokio::test] 253 253 + async fn test_get_user_send_failure_returns_error() { 254 254 + let mut api = refused_api(); 255 255 + api.access_token = Some("token".to_string()); 256 256 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 257 257 + assert!(api.get_user("", 10, vec![]).await.is_err()); 258 258 + } 259 259 + // --------------------------------------------------------------------------- 260 260 + // get_measurements — happy path + error paths 261 261 + // --------------------------------------------------------------------------- 262 262 + #[tokio::test] 263 263 + async fn test_get_measurements_success() { 264 264 + let server = start_server().await; 265 265 + Mock::given(method("GET")) 266 266 + .and(path("/api/measurements")) 267 267 + .and(query_param("page", "1")) 268 268 + .respond_with(ResponseTemplate::new(200).set_body_json(measurements_body())) 269 269 + .mount(&server) 270 270 + .await; 271 271 + let api = api(&server); 272 272 + let result = api.get_measurements(1).await.unwrap(); 273 273 + assert_eq!(result.total, 1); 274 274 + assert_eq!(result.embedded.measurements[0].name.to_string(), "Squat"); 275 275 + } 276 276 + #[tokio::test] 277 277 + async fn test_get_measurements_invalid_json_returns_error() { 278 278 + let server = start_server().await; 279 279 + Mock::given(method("GET")) 280 280 + .and(path("/api/measurements")) 281 281 + .respond_with(ResponseTemplate::new(200).set_body_string("not json")) 282 282 + .mount(&server) 283 283 + .await; 284 284 + assert!(api(&server).get_measurements(1).await.is_err()); 285 285 + } 286 286 + #[tokio::test] 287 287 + async fn test_get_measurements_send_failure_returns_error() { 288 288 + assert!(refused_api().get_measurements(1).await.is_err()); 289 289 + } 290 290 + // --------------------------------------------------------------------------- 291 291 + // get_logs_raw — happy path + all error paths 292 292 + // --------------------------------------------------------------------------- 293 293 + #[tokio::test] 294 294 + async fn test_get_logs_raw_success() { 295 295 + let server = start_server().await; 296 296 + Mock::given(method("GET")) 297 297 + .and(path("/api/logs/00000000-0000-0000-0000-000000000001")) 298 298 + .respond_with(ResponseTemplate::new(200).set_body_string(r#"{"logs":[]}"#)) 299 299 + .mount(&server) 300 300 + .await; 301 301 + let mut api = api(&server); 302 302 + api.access_token = Some("token".to_string()); 303 303 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 304 304 + let raw = api.get_logs_raw().await.unwrap(); 305 305 + assert_eq!(raw, r#"{"logs":[]}"#); 306 306 + } 307 307 + #[tokio::test] 308 308 + async fn test_get_logs_raw_without_user_id_returns_error() { 309 309 + let mut api = refused_api(); 310 310 + api.access_token = Some("token".to_string()); 311 311 + let result = api.get_logs_raw().await; 312 312 + assert!(result.is_err()); 313 313 + assert!(result.unwrap_err().to_string().contains("Missing user id")); 314 314 + } 315 315 + #[tokio::test] 316 316 + async fn test_get_logs_raw_without_access_token_returns_error() { 317 317 + let mut api = refused_api(); 318 318 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 319 319 + let result = api.get_logs_raw().await; 320 320 + assert!(result.is_err()); 321 321 + assert!( 322 322 + result 323 323 + .unwrap_err() 324 324 + .to_string() 325 325 + .contains("Missing access token") 326 326 + ); 327 327 + } 328 328 + #[tokio::test] 329 329 + async fn test_get_logs_raw_send_failure_returns_error() { 330 330 + let mut api = refused_api(); 331 331 + api.access_token = Some("token".to_string()); 332 332 + api.user_id = Some("00000000-0000-0000-0000-000000000001".to_string()); 333 333 + assert!(api.get_logs_raw().await.is_err()); 334 334 + }

+4

strong-api-lib/tests/workout_tests.rs

reviewed

··· 1 1 + // UserResponse and related workout structs are plain #[derive(Deserialize)] types with no logic. 2 2 + // Their deserialization is covered by data_transformer_tests.rs which parses the same fixture. 3 3 + // This file is intentionally empty. 4 4 + //