# SneakySwole Exercise Library # Source of truth for all exercises and warmups. # Update this file to add/modify exercises, then re-run the seed script. warmup: - name: "Cat / Cow" type: "Thoracic Mob" reps: "8 reps" form_cues: > Start on hands and knees. For Cat: exhale and round your entire spine toward the ceiling, tucking chin and pelvis. For Cow: inhale and let your belly drop toward the floor, lifting your head and tailbone. Move slowly, one vertebra at a time. - name: "Fire Hydrant" type: "Hip Mobility" reps: "8 each side" form_cues: > Stay on hands and knees. Keeping your knee bent at 90 degrees, lift one knee out to the side like a dog at a fire hydrant. Keep your hips square — don't rotate your torso. Pause at the top, lower slowly. Complete all reps on one side, then switch. - name: "Thoracic Rotation" type: "Thoracic Mob" reps: "8 each side" form_cues: > Sit on the floor or a chair. Place one hand behind your head, elbow pointing out. Rotate your upper back (not your hips) to open that elbow toward the ceiling. Think: 'rotate my ribcage, not my lower back.' Hold 1 sec at end range, return slowly. - name: "Thoracic Extension" type: "Thoracic Mob" reps: "8 reps" form_cues: > Sit in a chair. Clasp hands behind your head. Gently lean back over the top of the chair back so your upper spine extends (arches) over it. Only the upper back moves — do NOT hyperextend your neck or lower back. Hold 2 sec, return. Alternatively, use a foam roller on the floor. - name: "Glute Bridge" type: "Glute Activation" reps: "10 reps, 2s hold" form_cues: > Lie on your back, knees bent, feet flat on floor hip-width apart. Press through your heels and squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders. Hold 2 seconds at the top — really squeeze. Lower slowly. This is also a gentle lumbar stabilizer. - name: "World's Greatest Stretch" type: "Full Body" reps: "5 each side" form_cues: > Step into a deep lunge. Plant both hands inside your front foot. Drop your back knee to the ground. Then rotate your top arm toward the ceiling, following it with your eyes. Hold 2 sec, return. Then straighten your front leg slightly for a hamstring stretch. This hits hips, thoracic spine, hamstrings — all in one move. exercises: # Day 1 — Push - name: "DB Chest Press (Floor)" muscle_group: "Chest" workout_day: "Push" sets: 3 tempo: "3-1-2" form_cues: > Lie on the floor, knees bent, a dumbbell in each hand. Start with elbows at 90 degrees and upper arms resting on the floor. Press both dumbbells straight up until arms are fully extended above your chest — don't let them drift toward your face. Lower slowly until your upper arms touch the floor again. Floor limits range of motion and protects shoulders. Keep core braced throughout. - name: "DB Shoulder Press (Seated)" muscle_group: "Shoulders" workout_day: "Push" sets: 3 tempo: "3-1-2" form_cues: > Sit upright on a chair or bench with back supported. Hold a dumbbell in each hand at shoulder height, palms facing forward, elbows at 90 degrees. Press both dumbbells directly overhead until arms are fully extended — avoid locking elbows hard. Lower slowly back to shoulder height. Keep your lower back pressed into the seat — do NOT arch your back. Seated position removes spinal compression risk. - name: "DB Lateral Raise" muscle_group: "Shoulders" workout_day: "Push" sets: 3 tempo: "2-1-3" form_cues: > Stand with feet hip-width apart, a dumbbell in each hand at your sides, slight bend in elbows. Raise both arms out to the sides until they reach shoulder height — like a T shape. Your thumbs should be pointing slightly downward (tilt the 'pitcher'). Pause 1 sec at the top. Lower slowly — resist gravity on the way down. Avoid shrugging your shoulders up. - name: "Push-Up (Incline if needed)" muscle_group: "Chest/Triceps" workout_day: "Push" sets: 3 tempo: "3-1-2" form_cues: > Place hands slightly wider than shoulder-width, fingers pointing forward. Body forms a straight line from head to heels — do not let hips sag or pike up. Lower your chest toward the floor by bending your elbows at a 45 degree angle from your body (not flared out). Pause when chest is 1-2 inches from floor, then press back up. For incline: place hands on a chair or countertop to reduce load. - name: "DB Tricep Overhead Ext." muscle_group: "Triceps" workout_day: "Push" sets: 3 tempo: "3-1-2" form_cues: > Sit or stand holding one dumbbell with both hands overhead, arms extended. Bend only at the elbows to lower the dumbbell behind your head — keep your upper arms stationary and pointed straight up. Lower until you feel a stretch in your triceps, then extend back to start. Keep elbows close together; don't let them flare wide. # Day 2 — Pull - name: "DB Bent-Over Row (Supported)" muscle_group: "Upper Back" workout_day: "Pull" sets: 3 tempo: "3-1-2" form_cues: > Place one knee and same-side hand on a bench for support, back flat and parallel to the floor. Hold a dumbbell in your free hand hanging straight down. Pull the dumbbell up by driving your elbow toward the ceiling — think 'pull your elbow to your back pocket.' Squeeze your shoulder blade at the top for 1 sec. Lower slowly. Keep back completely flat — no twisting or rotating. - name: "DB Rear Delt Fly" muscle_group: "Rear Delt" workout_day: "Pull" sets: 3 tempo: "2-1-3" form_cues: > Hinge forward at the hips about 45 degrees (like you're bowing), knees soft, back flat. Hold a light dumbbell in each hand hanging below you, slight bend in elbows. Raise both arms out to the sides — like opening wings — until they're at shoulder height. Lead with your elbows, not your hands. Squeeze shoulder blades together at the top. Lower slowly. Keep back flat throughout. - name: "DB Hammer Curl" muscle_group: "Biceps" workout_day: "Pull" sets: 3 tempo: "2-1-3" form_cues: > Same as a regular curl but palms face each other (neutral/hammer grip) throughout the entire movement. Elbows stay pinned to your sides. Curl up, squeeze at the top, lower slowly. This hits the brachialis (deeper bicep muscle) and forearm more than a regular curl. Great grip builder. - name: "DB Bicep Curl" muscle_group: "Biceps" workout_day: "Pull" sets: 3 tempo: "2-1-3" form_cues: > Stand with feet hip-width apart, a dumbbell in each hand, palms facing forward, arms fully extended. Keeping your upper arms pinned against your sides (elbows don't move!), curl both dumbbells up toward your shoulders by contracting your biceps. Pause at the top and squeeze for 1 sec. Lower slowly — 3 full seconds down. Do not swing your torso or use momentum. - name: "DB Shrug" muscle_group: "Traps" workout_day: "Pull" sets: 3 tempo: "2-2-2" form_cues: > Stand holding a dumbbell in each hand at your sides, arms straight. Elevate (shrug) both shoulders straight up toward your ears as high as they'll go — do NOT roll them forward or backward, just straight up. Hold 2 sec at the top. Lower slowly. No rolling — rolling actually reduces activation and can irritate the joint. # Day 3 — Lower - name: "Goblet Squat (DB)" muscle_group: "Quads/Glutes" workout_day: "Lower" sets: 3 tempo: "3-1-2" form_cues: > Hold one dumbbell vertically at chest height with both hands cupped under the top weight. Stand feet shoulder-width apart, toes slightly out. Push your knees out and sit your hips DOWN and BACK — not just down. Descend until thighs are parallel to the floor or as low as comfortable without rounding your lower back. Drive through your heels to stand. The dumbbell at your chest acts as a counterbalance, making this the safest squat for disc health. - name: "Romanian Deadlift (DB)" muscle_group: "Hamstrings" workout_day: "Lower" sets: 3 tempo: "3-1-2" form_cues: > Stand holding a dumbbell in each hand in front of your thighs, palms facing you. Soft bend in knees (slight, not a squat). Hinge at the hips — push your hips straight BACK as you lower the dumbbells down your legs. Keep the weights close to your body (they should slide down your legs). Lower until you feel a stretch in your hamstrings (usually mid-shin), then drive your hips forward to return to standing. STOP if you feel pain — lower back must stay flat. - name: "Reverse Lunge (DB)" muscle_group: "Quads/Glutes" workout_day: "Lower" sets: 3 tempo: "3-1-2" form_cues: > Stand holding a dumbbell in each hand. Step one foot directly BEHIND you (not to the side) and lower your back knee toward the floor, stopping 1-2 inches above ground. Front shin stays vertical. Push through your front heel to return to standing. Step back is safer than forward for the knee and puts less demand on the lower back. Alternate legs or complete all reps on one side. - name: "Glute Bridge (DB on hips)" muscle_group: "Glutes" workout_day: "Lower" sets: 3 tempo: "2-2-1" form_cues: > Lie on your back, knees bent, feet flat, hip-width apart. Place a dumbbell across your hips and hold it in place with both hands. Press through your heels and squeeze your glutes hard to lift your hips until your body is in a straight line from knees to shoulders. At the top, really hold and squeeze for 2 sec. Lower slowly. This is one of the best exercises for building the glutes while being completely safe for the lower back. - name: "Standing Calf Raise (DB)" muscle_group: "Calves" workout_day: "Lower" sets: 3 tempo: "2-1-3" form_cues: > Stand holding a dumbbell in each hand, feet hip-width apart. Rise up onto the balls of your feet as high as you can go — full extension. Hold 1 sec at the top. Lower slowly until your heels are back on the floor (or slightly lower if standing on a step). Use a wall for balance. Controlled tempo builds more calf than bouncing. # Day 4 — Full Body - name: "DB Thruster (Squat + Press)" muscle_group: "Full Body" workout_day: "Full Body" sets: 3 tempo: "3-1-2" form_cues: > Hold a dumbbell in each hand at shoulder height, palms facing inward. Perform a goblet-style squat: push hips back and down. As you drive back up to standing, use that momentum to press both dumbbells directly overhead until arms are extended. Lower the weights back to shoulders as you begin the next squat. One fluid movement: squat DOWN, stand UP, press OVERHEAD. A full-body calorie burner. - name: "DB Renegade Row" muscle_group: "Back/Core" workout_day: "Full Body" sets: 3 tempo: "2-1-2" form_cues: > Get into a push-up position with a dumbbell in each hand (handles on the floor). Feet wider than normal for stability. Keeping your hips square to the floor, row one dumbbell up by driving your elbow toward the ceiling. Lower it, then row the other side. Don't rotate your hips — brace your core like you're about to take a punch. This is a plank + row combined. - name: "DB Rev. Lunge + Curl" muscle_group: "Legs/Biceps" workout_day: "Full Body" sets: 3 tempo: "3-1-2" form_cues: > Hold a dumbbell in each hand, arms at your sides. Step one foot back into a reverse lunge. As you lower into the lunge, simultaneously curl both dumbbells up to your shoulders. Press back to standing and lower the dumbbells. This trains coordination, balance, biceps, and legs in one efficient movement. - name: "Dead Bug (BW)" muscle_group: "Core/Stability" workout_day: "Full Body" sets: 3 tempo: "Slow" form_cues: > Lie on your back. Raise both arms straight up toward the ceiling. Raise both knees to 90 degrees (table-top position). Brace your core — press your lower back FLAT into the floor. Now slowly lower your RIGHT arm overhead AND your LEFT leg toward the floor at the same time. Stop before either touches the floor (or before your back arches). Return and repeat with LEFT arm + RIGHT leg. This is the best core exercise for disc health because it trains stability without spinal flexion. - name: "DB Farmer's Carry" muscle_group: "Full Body" workout_day: "Full Body" sets: 3 tempo: "Walk" form_cues: > Hold a heavy dumbbell in each hand at your sides. Stand tall — shoulders back, chest up, core braced. Walk forward in a straight line at a steady pace. Keep your gaze forward and avoid leaning to either side. Stop, set the weights down with control. This trains grip strength, core stability, and full-body endurance simultaneously. One of the most functional exercises you can do.