SneakySwole/config/exercises.yaml

# 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.