/* ==================== EXERCISES ==================== */

/* Ab-Mat-Sit-Up */
"ex.24b3bec4-4da7-40d3-890b-94fef39e1185" = "Tapis-Ab-Asseyez-vous";
"ex.24b3bec4-4da7-40d3-890b-94fef39e1185.description" = "Ab-Mat Sit-Up est un exercice de force de base effectué avec un tapis abdominal placé sous le bas du dos, permettant une plus grande amplitude de mouvement et une meilleure activation abdominale.";
"ex.24b3bec4-4da7-40d3-890b-94fef39e1185.how_to" = "Allongez-vous sur le dos avec un tapis ab positionné sous le bas du dos. Pliez les genoux avec les pieds à plat sur le sol et atteignez les bras au-dessus de la tête. Engagez le noyau et asseyez-vous jusqu'à ce que le torse passe à la verticale, puis abaissez le dos de manière contrôlée.";
"ex.24b3bec4-4da7-40d3-890b-94fef39e1185.common_mistakes" = "Utilisez l'élan au lieu du contrôle de base, tirez avec les bras, précipitez la descente ou étendez le bas du dos vers le bas.";
"ex.24b3bec4-4da7-40d3-890b-94fef39e1185.benefits" = "Renforce la force abdominale, améliore la stabilité du tronc et favorise un positionnement plus sûr de la colonne vertébrale pendant les mouvements de redressement assis.";

/* Ab-Roller-Crunch */
"ex.08b6bdfc-1658-4601-8c31-6490c87a4e15" = "Ab-Roller-Crunch";
"ex.08b6bdfc-1658-4601-8c31-6490c87a4e15.description" = "Ab-Roller Crunch est un exercice de force centré sur le noyau effectué avec une roue abdominale, mettant l'accent sur la flexion spinale contrôlée pour cibler les muscles abdominaux.";
"ex.08b6bdfc-1658-4601-8c31-6490c87a4e15.how_to" = "Agenouillez-vous sur le sol en tenant le rouleau ab avec les deux mains. Faites rouler lentement la roue vers l'avant tout en maintenant le noyau contreventé. Une fois que vous avez atteint une extension contrôlée, contractez les abdominaux pour faire rouler la roue vers les genoux, en revenant à la position de départ.";
"ex.08b6bdfc-1658-4601-8c31-6490c87a4e15.common_mistakes" = "Laisser la voûte lombaire, rouler trop loin sans contrôle, utiliser l'élan au lieu de la force abdominale ou précipiter le mouvement.";
"ex.08b6bdfc-1658-4601-8c31-6490c87a4e15.benefits" = "Renforce les muscles abdominaux, améliore la stabilité du tronc et améliore le contrôle à travers le tronc pendant les mouvements dynamiques.";

/* Abdominal-Stretch */
"ex.b2faf7a9-8aa1-4d26-af55-09ce077e62d0" = "Étirement-abdominal";
"ex.b2faf7a9-8aa1-4d26-af55-09ce077e62d0.description" = "L'étirement abdominal est un exercice de flexibilité qui allonge la région abdominale et ouvre l'avant du torse, couramment utilisé après le travail de base ou à la fin d'une séance d'entraînement.";
"ex.b2faf7a9-8aa1-4d26-af55-09ce077e62d0.how_to" = "Allongez-vous face contre terre et placez vos mains sous vos épaules. Appuyez sur la poitrine vers le haut dans une légère courbure du dos tout en gardant les hanches baissées et les épaules détendues. Tenez l'étirement avec une respiration lente, puis revenez prudemment au début.";
"ex.b2faf7a9-8aa1-4d26-af55-09ce077e62d0.common_mistakes" = "Forcer la portée, hausser les épaules, laisser les hanches se soulever du sol ou retenir sa respiration au lieu de respirer lentement.";
"ex.b2faf7a9-8aa1-4d26-af55-09ce077e62d0.benefits" = "Améliore la flexibilité abdominale, aide à relâcher la tension de l'avant du corps, soutient la posture et fonctionne bien comme un étirement de refroidissement après l'entraînement de base.";

/* Above-Head-Chest-Stretch */
"ex.b5b125c9-9fe8-4cc9-86fd-103f189ce9d0" = "Étirement-de-la-poitrine-au-dessus-de-la-tête";
"ex.b5b125c9-9fe8-4cc9-86fd-103f189ce9d0.description" = "L'étirement de la poitrine au-dessus de la tête est un exercice de flexibilité du haut du corps qui ouvre la poitrine et les épaules avant en étendant les bras au-dessus de la tête, couramment utilisé pendant les séances de détente ou de mobilité.";
"ex.b5b125c9-9fe8-4cc9-86fd-103f189ce9d0.how_to" = "Tenez-vous droit et levez les deux bras au-dessus de votre tête. Verrouillez les doigts et appuyez doucement sur les bras vers le haut et légèrement vers l'arrière tout en gardant la poitrine soulevée. Tenez l'étirement avec une respiration lente et contrôlée.";
"ex.b5b125c9-9fe8-4cc9-86fd-103f189ce9d0.common_mistakes" = "Surplombant le bas du dos, haussant les épaules, forçant l'étirement de manière trop agressive ou retenant la respiration.";
"ex.b5b125c9-9fe8-4cc9-86fd-103f189ce9d0.benefits" = "Améliore la flexibilité de la poitrine et des épaules, aide à contrecarrer la posture arrondie vers l'avant et favorise une meilleure mobilité du haut du corps après l'entraînement.";

/* Adductor-Stretch */
"ex.9db2f560-ba56-4653-bbdf-e25de70bc063" = "Étirement-Adductor";
"ex.9db2f560-ba56-4653-bbdf-e25de70bc063.description" = "Adductor Stretch est un exercice de flexibilité du bas du corps qui allonge les muscles internes de la cuisse et améliore la mobilité de la hanche, couramment effectué pendant les routines de refroidissement.";
"ex.9db2f560-ba56-4653-bbdf-e25de70bc063.how_to" = "Asseyez-vous sur le sol avec la plante des pieds pressée l'une contre l'autre et les genoux tombés vers l'extérieur. Gardez le dos haut et appuyez doucement sur les genoux vers le sol jusqu'à ce qu'un étirement soit ressenti à l'intérieur des cuisses. Maintenez la position tout en respirant lentement.";
"ex.9db2f560-ba56-4653-bbdf-e25de70bc063.common_mistakes" = "Arrondir le dos, forcer les genoux vers le bas de manière agressive, rebondir dans l'étirement ou retenir la respiration.";
"ex.9db2f560-ba56-4653-bbdf-e25de70bc063.benefits" = "Améliore la flexibilité interne de la cuisse, soutient la mobilité de la hanche, réduit la raideur et aide à prévenir la déformation de l'aine.";

/* Air-Bike */
"ex.d5ef218e-c817-480a-aaa8-0c16a11225d5" = "Air-Bike";
"ex.d5ef218e-c817-480a-aaa8-0c16a11225d5.description" = "L'Air Bike est un exercice cardio pratiqué sur un vélo résistant à l'air qui augmente l'endurance cardiovasculaire tout en engageant le cœur grâce à un effort soutenu.";
"ex.d5ef218e-c817-480a-aaa8-0c16a11225d5.how_to" = "Asseyez-vous sur le vélo pneumatique et placez les pieds sur les pédales. Gardez le torse droit et le tronc engagé tout en pédalant à un rythme régulier ou intense en fonction de l'objectif d'entraînement. Maintenez une respiration contrôlée tout au long du mouvement.";
"ex.d5ef218e-c817-480a-aaa8-0c16a11225d5.common_mistakes" = "Slouching the torso, losing core engagement, pedaling with poor rhythm, or starting at excessive intensity without pacing.";
"ex.d5ef218e-c817-480a-aaa8-0c16a11225d5.benefits" = "Improves cardiovascular endurance, strengthens the core, supports calorie burn, and contributes to overall conditioning and weight management.";

/* Air-Squat */
"ex.a17db9ba-07ea-49c0-8d57-fd7daa9723d2" = "Air-Squat";
"ex.a17db9ba-07ea-49c0-8d57-fd7daa9723d2.description" = "Air Squat is a foundational bodyweight squat that builds lower-body strength and control by training a full squat pattern without external load.";
"ex.a17db9ba-07ea-49c0-8d57-fd7daa9723d2.how_to" = "Stand with feet about shoulder-width and toes slightly turned out. Brace the core, push hips back, and bend the knees to lower into a squat while keeping the chest up. Drive through the feet to return to standing and repeat for reps.";
"ex.a17db9ba-07ea-49c0-8d57-fd7daa9723d2.common_mistakes" = "Letting knees cave inward, lifting the heels, rounding the lower back, collapsing the chest, or cutting depth due to poor control.";
"ex.a17db9ba-07ea-49c0-8d57-fd7daa9723d2.benefits" = "Improves squat mechanics, strengthens the legs and glutes, builds lower-body endurance, and supports better movement quality for loaded squats.";

/* Air-Twisting-Crunch */
"ex.7963e3d3-b0dd-456e-9549-eaec082a7a68" = "Air-Twisting-Crunch";
"ex.7963e3d3-b0dd-456e-9549-eaec082a7a68.description" = "Air Twisting Crunch is a bodyweight abdominal exercise that adds rotational movement to a crunch, increasing engagement of the core and improving trunk control.";
"ex.7963e3d3-b0dd-456e-9549-eaec082a7a68.how_to" = "Lie on your back with knees bent and feet lifted slightly off the floor. Place hands lightly behind the head. Crunch upward while rotating the torso to bring one elbow toward the opposite knee. Alternate sides with controlled movement for each repetition.";
"ex.7963e3d3-b0dd-456e-9549-eaec082a7a68.common_mistakes" = "Pulling on the neck, rushing through reps, failing to control the rotation, or letting the lower back arch off the floor.";
"ex.7963e3d3-b0dd-456e-9549-eaec082a7a68.benefits" = "Strengthens the abdominal muscles, improves rotational core control, and enhances overall trunk stability.";

/* Alternate-Heel-Touchers */
"ex.b49968ea-5d79-447d-909e-7ee0da120915" = "Alternate-Heel-Touchers";
"ex.b49968ea-5d79-447d-909e-7ee0da120915.description" = "Alternate Heel Touchers is a bodyweight core exercise that targets the abdominal muscles through controlled side-to-side movement while maintaining a crunch position.";
"ex.b49968ea-5d79-447d-909e-7ee0da120915.how_to" = "Lie on your back with knees bent and feet flat on the floor. Lift the shoulders slightly off the ground and reach one hand toward the same-side heel, then switch sides in a controlled, alternating motion while keeping the core engaged.";
"ex.b49968ea-5d79-447d-909e-7ee0da120915.common_mistakes" = "Pulling the neck, using momentum instead of controlled movement, lifting the shoulders too high, or letting the lower back lose contact with the floor.";
"ex.b49968ea-5d79-447d-909e-7ee0da120915.benefits" = "Strengthens the abdominal muscles, improves core endurance, and enhances control of the trunk during lateral movement.";

/* Alternate-Lateral-Pulldown */
"ex.85c08cd6-40ae-4711-9558-b54aca1c37df" = "Alternate-Lateral-Pulldown";
"ex.85c08cd6-40ae-4711-9558-b54aca1c37df.description" = "Alternate Lateral Pulldown is a unilateral back exercise performed on a pulldown machine, focusing on controlled single-arm pulls to improve back strength and symmetry.";
"ex.85c08cd6-40ae-4711-9558-b54aca1c37df.how_to" = "Sit at the pulldown station and grasp the handle with one hand. Pull the handle down toward the upper chest while keeping the torso upright and shoulder depressed. Slowly return to the start, then repeat on the opposite side.";
"ex.85c08cd6-40ae-4711-9558-b54aca1c37df.common_mistakes" = "Leaning back excessively, using momentum instead of controlled pulling, shrugging the shoulders upward, or pulling with the arms rather than engaging the back.";
"ex.85c08cd6-40ae-4711-9558-b54aca1c37df.benefits" = "Builds upper-back strength, improves left-to-right balance, enhances mind-muscle connection, and supports better posture.";

/* Alternate-Leg-Raise */
"ex.e08647e2-3711-40bf-8b84-0b8f3f32af19" = "Alternate-Leg-Raise";
"ex.e08647e2-3711-40bf-8b84-0b8f3f32af19.description" = "A core-strengthening floor exercise where one leg is raised at a time while the other stays grounded. This controlled movement builds abdominal strength and improves side-to-side control.";
"ex.e08647e2-3711-40bf-8b84-0b8f3f32af19.how_to" = "1. Lie flat on your back on a mat with arms by your sides and palms down.\\n2. Engage your abs by pulling the belly button inward.\\n3. Lift your right leg straight up to about a 45-degree angle.\\n4. Hold briefly, then lower it slowly without letting it drop.\\n5. Repeat the same with your left leg.\\n6. Continue alternating for the desired reps.";
"ex.e08647e2-3711-40bf-8b84-0b8f3f32af19.common_mistakes" = "Arching the lower back, lifting the head or shoulders, rushing the movement, or letting the legs drop too quickly.";
"ex.e08647e2-3711-40bf-8b84-0b8f3f32af19.benefits" = "Improves abdominal strength, builds core control, and enhances coordination between both sides of the body.";

/* Alternate-Lying-Floor-Leg-Raise */
"ex.a19bb039-1164-4f8e-beac-900e798e8b3e" = "Alternate-Lying-Floor-Leg-Raise";
"ex.a19bb039-1164-4f8e-beac-900e798e8b3e.description" = "This core-focused movement is performed lying on the floor and raising one leg at a time in a controlled rhythm. It builds abdominal strength and improves trunk control through alternating motion.";
"ex.a19bb039-1164-4f8e-beac-900e798e8b3e.how_to" = "1. Lie on your back with arms by your sides.\\n2. Extend both legs fully and keep them aligned.\\n3. Raise your right leg upward while keeping the knee straight.\\n4. Lower it slowly with control.\\n5. Repeat with the left leg.\\n6. Continue alternating for the desired reps.";
"ex.a19bb039-1164-4f8e-beac-900e798e8b3e.common_mistakes" = "Bending the knee, rushing the motion, letting the lower back arch off the floor, or swinging the leg instead of controlling the lift.";
"ex.a19bb039-1164-4f8e-beac-900e798e8b3e.benefits" = "Strengthens the abdominals, improves core stability, enhances pelvic control, and builds a solid foundation for more advanced core work.";

/* Alternate-Oblique-Crunch */
"ex.4c224bca-6e42-40a7-8aff-0a859293c03d" = "Alternate-Oblique-Crunch";
"ex.4c224bca-6e42-40a7-8aff-0a859293c03d.description" = "A rotational core exercise performed with alternating twists during a crunch, designed to build abdominal strength and improve rotational control.";
"ex.4c224bca-6e42-40a7-8aff-0a859293c03d.how_to" = "1. Lie on your back with knees bent and feet flat on the floor.\\n2. Place hands behind the head with elbows wide.\\n3. Lift the upper back and twist to bring one elbow toward the opposite knee.\\n4. Lower with control.\\n5. Alternate sides for each repetition.";
"ex.4c224bca-6e42-40a7-8aff-0a859293c03d.common_mistakes" = "Pulling on the neck, using momentum instead of control, failing to rotate the torso, or disengaging the core.";
"ex.4c224bca-6e42-40a7-8aff-0a859293c03d.benefits" = "Builds abdominal strength, improves rotational control of the trunk, and enhances overall core stability and endurance.";

/* Alternating-Superman */
"ex.ed771a80-a6c8-4cf1-8616-791d0e2bd29d" = "Alternating-Superman";
"ex.ed771a80-a6c8-4cf1-8616-791d0e2bd29d.description" = "A bodyweight floor movement that alternates lifting opposite arm and leg pairs. It targets the posterior chain while improving trunk control and balance through controlled contractions.";
"ex.ed771a80-a6c8-4cf1-8616-791d0e2bd29d.how_to" = "1. Lie on your stomach with arms extended forward and legs straight.\\n2. Lift your right arm and left leg while keeping the torso steady.\\n3. Hold briefly, then lower with control.\\n4. Lift your left arm and right leg.\\n5. Continue alternating for the desired reps.";
"ex.ed771a80-a6c8-4cf1-8616-791d0e2bd29d.common_mistakes" = "Moving too fast, over-arching the lower back, holding the breath, or losing control of the alternating pattern.";
"ex.ed771a80-a6c8-4cf1-8616-791d0e2bd29d.benefits" = "Strengthens the posterior chain, improves spinal stability, enhances balance and coordination, and supports better posture.";

/* Ankle-Circles */
"ex.bf51610e-17f9-465d-a1db-1b898d2785b6" = "Ankle-Circles";
"ex.bf51610e-17f9-465d-a1db-1b898d2785b6.description" = "A gentle mobility drill that rotates the ankle joint in controlled circles to improve flexibility, range of motion, and stability around the ankle.";
"ex.bf51610e-17f9-465d-a1db-1b898d2785b6.how_to" = "1. Stand tall with feet hip-width apart.\\n2. Lift one foot slightly off the floor.\\n3. Rotate the ankle clockwise for 10–15 controlled circles.\\n4. Rotate counterclockwise for the same count.\\n5. Switch sides and repeat for 2–3 sets.";
"ex.bf51610e-17f9-465d-a1db-1b898d2785b6.common_mistakes" = "Moving too fast, rotating the whole leg instead of isolating the ankle, losing posture, or skipping the reverse direction.";
"ex.bf51610e-17f9-465d-a1db-1b898d2785b6.benefits" = "Improves ankle mobility, increases joint flexibility, strengthens stabilizing muscles, and supports injury prevention for lower-body movements.";

/* Archer-Pull-Up */
"ex.e72a106f-2697-4533-86f3-980e90155a2a" = "Archer-Pull-Up";
"ex.e72a106f-2697-4533-86f3-980e90155a2a.description" = "A unilateral pull-up variation that shifts more load to one side while the opposite arm stays extended, building back strength, control, and left-to-right balance.";
"ex.e72a106f-2697-4533-86f3-980e90155a2a.how_to" = "1. Hang from a sturdy bar with a wide overhand grip.\\n2. Shift toward one side and pull up while keeping the opposite arm more extended.\\n3. Keep the core braced and control the path of the torso.\\n4. Lower slowly to a full hang.\\n5. Repeat for reps, then switch sides.";
"ex.e72a106f-2697-4533-86f3-980e90155a2a.common_mistakes" = "Swinging the body, losing core tension, relying too much on the assisting arm, rushing the reps, or letting the shoulders shrug upward.";
"ex.e72a106f-2697-4533-86f3-980e90155a2a.benefits" = "Builds unilateral pulling strength, improves back and arm control, increases grip demand, and develops better symmetry and coordination in vertical pulling.";

/* Archer-Push-Up */
"ex.435faa4c-a5cc-49ee-92c6-6fe290d35b8d" = "Archer-Push-Up";
"ex.435faa4c-a5cc-49ee-92c6-6fe290d35b8d.description" = "A unilateral push-up variation where one arm performs most of the pressing while the other provides balance, building upper-body strength and improving control side-to-side.";
"ex.435faa4c-a5cc-49ee-92c6-6fe290d35b8d.how_to" = "1. Start in a strong plank with hands wider than shoulder-width.\\n2. Shift your weight toward one side.\\n3. Lower by bending the working arm while keeping the other arm more extended.\\n4. Press back up with control, keeping the body aligned.\\n5. Repeat for reps, then switch sides.";
"ex.435faa4c-a5cc-49ee-92c6-6fe290d35b8d.common_mistakes" = "Dropping the hips, flaring the elbow, using an uneven range of motion, rotating too aggressively, or losing core tension.";
"ex.435faa4c-a5cc-49ee-92c6-6fe290d35b8d.benefits" = "Builds unilateral pressing strength, improves upper-body symmetry, increases stability demands, and enhances coordination and body control.";

/* Arm-Circles */
"ex.6e9c7e64-216e-4aa7-b33a-d60cc02feeec" = "Arm-Circles";
"ex.6e9c7e64-216e-4aa7-b33a-d60cc02feeec.description" = "A shoulder mobility and activation drill where the arms move in controlled circles at shoulder height to warm up the upper body and improve range of motion.";
"ex.6e9c7e64-216e-4aa7-b33a-d60cc02feeec.how_to" = "1. Stand tall with arms extended out to the sides at shoulder height.\\n2. Make small forward circles.\\n3. Gradually increase the circle size.\\n4. Reverse direction and perform backward circles.\\n5. Continue for 30–60 seconds with controlled movement.";
"ex.6e9c7e64-216e-4aa7-b33a-d60cc02feeec.common_mistakes" = "Moving too fast, shrugging the shoulders, using incomplete circles, or letting the arms drop below shoulder height.";
"ex.6e9c7e64-216e-4aa7-b33a-d60cc02feeec.benefits" = "Improves shoulder mobility, increases blood flow to the upper body, and prepares the shoulders and stabilizers for training.";

/* Arm-Crossover */
"ex.fc1d7457-31b4-428c-bba3-faeb1cbeb793" = "Arm-Crossover";
"ex.fc1d7457-31b4-428c-bba3-faeb1cbeb793.description" = "A dynamic upper-body warm-up where the arms swing across the chest in alternating crosses to loosen the shoulders and chest and increase upper-body readiness.";
"ex.fc1d7457-31b4-428c-bba3-faeb1cbeb793.how_to" = "1. Stand tall with arms extended at shoulder height.\\n2. Swing the arms forward and cross one arm over the other.\\n3. Open back to the start.\\n4. Alternate which arm crosses on top.\\n5. Continue with smooth, controlled rhythm for the desired time.";
"ex.fc1d7457-31b4-428c-bba3-faeb1cbeb793.common_mistakes" = "Shrugging the shoulders, locking the elbows, rushing the motion, or twisting the torso instead of keeping the movement controlled through the shoulders and arms.";
"ex.fc1d7457-31b4-428c-bba3-faeb1cbeb793.benefits" = "Improves upper-body mobility, increases blood flow before training, activates chest and shoulder movement patterns, and helps reduce stiffness before upper-body workouts.";

/* Arm-Up-Rotator-Stretch */
"ex.f15f207d-6514-4a74-befa-728a6f2ba7eb" = "Arm-Up-Rotator-Stretch";
"ex.f15f207d-6514-4a74-befa-728a6f2ba7eb.description" = "A static shoulder stretch where one bent arm is drawn across the body to improve rotator cuff flexibility and shoulder mobility.";
"ex.f15f207d-6514-4a74-befa-728a6f2ba7eb.how_to" = "1. Stand upright with feet shoulder-width apart.\\n2. Extend one arm forward at shoulder height.\\n3. Bend the elbow and pull the arm across the chest.\\n4. Use the opposite hand to gently increase the stretch.\\n5. Hold for 15–30 seconds.\\n6. Switch sides and repeat.";
"ex.f15f207d-6514-4a74-befa-728a6f2ba7eb.common_mistakes" = "Pulling too aggressively, twisting the torso, holding the breath, or shrugging the shoulder during the stretch.";
"ex.f15f207d-6514-4a74-befa-728a6f2ba7eb.benefits" = "Improves shoulder mobility, increases rotator cuff flexibility, reduces upper-body stiffness, and supports shoulder injury prevention.";

/* Assault-Run */
"ex.1f7cfddd-7556-479c-8c5f-d27a4a92e7cd" = "Assault-Run";
"ex.1f7cfddd-7556-479c-8c5f-d27a4a92e7cd.description" = "A high-intensity running interval drill performed under added challenge, designed to improve conditioning, endurance, and athletic output through repeated sprint-and-recovery efforts.";
"ex.1f7cfddd-7556-479c-8c5f-d27a4a92e7cd.how_to" = "1. Start in an athletic stance and build into a controlled run.\\n2. Accelerate into a strong sprint for the target time or distance.\\n3. Decelerate into an easy jog or walk to recover.\\n4. Repeat for multiple rounds while keeping form consistent.\\n5. Finish with light movement to bring the heart rate down.";
"ex.1f7cfddd-7556-479c-8c5f-d27a4a92e7cd.common_mistakes" = "Starting too fast without a ramp-up, poor sprint mechanics, cutting recovery too short, or losing posture and stride control as fatigue builds.";
"ex.1f7cfddd-7556-479c-8c5f-d27a4a92e7cd.benefits" = "Improves cardiovascular capacity, builds lower-body power under fatigue, increases work capacity, and enhances overall athletic performance.";

/* Assisted-Bulgarian-Split-Squat */
"ex.122dc90f-c404-4cdf-9052-d1e74d99291f" = "Assisted-Bulgarian-Split-Squat";
"ex.122dc90f-c404-4cdf-9052-d1e74d99291f.description" = "A single-leg squat variation performed with the rear foot elevated and light assistance for balance, designed to build lower-body strength with emphasis on the front leg.";
"ex.122dc90f-c404-4cdf-9052-d1e74d99291f.how_to" = "1. Stand a few feet in front of a bench with your back facing it.\\n2. Place the top of one foot on the bench behind you.\\n3. Hold a stable support for balance.\\n4. Lower by bending both knees while keeping the torso upright.\\n5. Drive through the front foot to stand back up.\\n6. Complete reps, then switch legs.";
"ex.122dc90f-c404-4cdf-9052-d1e74d99291f.common_mistakes" = "Letting the front knee collapse inward, poor stance length causing loss of balance, leaning too far forward, or bouncing out of the bottom position.";
"ex.122dc90f-c404-4cdf-9052-d1e74d99291f.benefits" = "Builds unilateral leg strength, improves balance and joint control, targets the quads and glutes effectively, and allows safer progression using support.";

/* Assisted-Lying-Hamstring-Stretch */
"ex.84a8a541-492d-4e65-ac3c-c38bca9ad7e7" = "Assisted-Lying-Hamstring-Stretch";
"ex.84a8a541-492d-4e65-ac3c-c38bca9ad7e7.description" = "A passive stretch performed lying on your back using light assistance to raise one leg, improving hamstring flexibility while keeping the hips aligned and stable.";
"ex.84a8a541-492d-4e65-ac3c-c38bca9ad7e7.how_to" = "1. Lie on your back with legs extended.\\n2. Bend one knee and bring it toward the chest.\\n3. Support the foot with your hands as you extend the leg upward.\\n4. Straighten the knee gradually until a stretch is felt behind the thigh.\\n5. Hold 15–30 seconds, then switch sides.";
"ex.84a8a541-492d-4e65-ac3c-c38bca9ad7e7.common_mistakes" = "Forcing the range, pulling too aggressively, arching the lower back, locking the knee harshly, or letting the hips rotate out of alignment.";
"ex.84a8a541-492d-4e65-ac3c-c38bca9ad7e7.benefits" = "Improves hamstring flexibility, supports hip and lower-back mobility, aids recovery, and helps reduce the risk of posterior chain strains.";

/* Assisted-Parallel-Close-Grip-Pull-Up */
"ex.4ebe6688-8a67-4df4-901f-be5434b78061" = "Assisted-Parallel-Close-Grip-Pull-Up";
"ex.4ebe6688-8a67-4df4-901f-be5434b78061.description" = "An assisted close-grip pull-up performed with parallel handles and external support to reduce bodyweight load, reinforcing proper pulling mechanics while emphasizing the back and arms.";
"ex.4ebe6688-8a67-4df4-901f-be5434b78061.how_to" = "1. Set up on a close parallel-grip pull-up station with assistance.\\n2. Grip the handles with palms facing inward.\\n3. Start from a controlled hang position.\\n4. Pull up while keeping elbows close to the torso.\\n5. Lower slowly to full extension.\\n6. Repeat for target reps.";
"ex.4ebe6688-8a67-4df4-901f-be5434b78061.common_mistakes" = "Flaring the elbows, bouncing at the bottom, relying too much on assistance, shortening range of motion, or losing scapular control.";
"ex.4ebe6688-8a67-4df4-901f-be5434b78061.benefits" = "Builds pulling strength with support, improves pull-up technique, increases back and arm engagement, and helps progress toward unassisted close-grip pull-ups.";

/* Assisted-Pull-Up */
"ex.c34a3ae3-e6df-4ef6-ba7a-4730b8cbd97a" = "Assisted-Pull-Up";
"ex.c34a3ae3-e6df-4ef6-ba7a-4730b8cbd97a.description" = "A beginner-friendly pull-up variation performed with assistance to reduce bodyweight load, helping build pulling strength and reinforce clean vertical-pull mechanics.";
"ex.c34a3ae3-e6df-4ef6-ba7a-4730b8cbd97a.how_to" = "1. Set up on an assisted pull-up station and grip the bar with an overhand grip.\\n2. Start from a controlled hang with the shoulders set.\\n3. Pull upward until the chin approaches the bar.\\n4. Pause briefly, then lower slowly to full extension.\\n5. Repeat for smooth, consistent reps.";
"ex.c34a3ae3-e6df-4ef6-ba7a-4730b8cbd97a.common_mistakes" = "Using momentum, cutting range of motion short, relying too heavily on assistance, or shrugging the shoulders instead of keeping the scapula controlled.";
"ex.c34a3ae3-e6df-4ef6-ba7a-4730b8cbd97a.benefits" = "Builds pull-up strength progressively, improves pulling technique, strengthens the upper back and arms, and supports progression to unassisted pull-ups.";

/* Assisted-Sit-Up */
"ex.fafd8e9e-ab2e-46de-b06b-9c0d6fde0be2" = "Assisted-Sit-Up";
"ex.fafd8e9e-ab2e-46de-b06b-9c0d6fde0be2.description" = "A beginner-friendly sit-up variation that uses external support to stabilize the feet, helping build abdominal strength with more control and consistency.";
"ex.fafd8e9e-ab2e-46de-b06b-9c0d6fde0be2.how_to" = "1. Lie on your back with knees bent and feet flat.\\n2. Secure the feet with light assistance.\\n3. Place hands behind the head with elbows wide.\\n4. Brace the core and lift the torso toward the thighs.\\n5. Lower slowly with control.\\n6. Repeat for reps.";
"ex.fafd8e9e-ab2e-46de-b06b-9c0d6fde0be2.common_mistakes" = "Pulling on the neck, using momentum, poor foot anchoring, collapsing the shoulders, or holding the breath.";
"ex.fafd8e9e-ab2e-46de-b06b-9c0d6fde0be2.benefits" = "Helps beginners engage the abdominals, reinforces controlled sit-up mechanics, and supports safe progression toward unassisted sit-ups.";

/* Assisted-Triceps-Dip */
"ex.5e8d5d1f-901d-4d32-8f93-41044e639aed" = "Assisted-Triceps-Dip";
"ex.5e8d5d1f-901d-4d32-8f93-41044e639aed.description" = "A beginner-friendly dip variation performed with assistance to reduce load, helping build pressing strength while focusing on controlled elbow extension.";
"ex.5e8d5d1f-901d-4d32-8f93-41044e639aed.how_to" = "1. Set up on an assisted dip station.\\n2. Place hands on the handles and brace the torso.\\n3. Lower slowly by bending the elbows while keeping the shoulders controlled.\\n4. Stop at a comfortable depth.\\n5. Press up to full extension with control.\\n6. Repeat for target reps.";
"ex.5e8d5d1f-901d-4d32-8f93-41044e639aed.common_mistakes" = "Shrugging the shoulders, flaring the elbows, shortening range of motion, or using momentum instead of controlled pressing.";
"ex.5e8d5d1f-901d-4d32-8f93-41044e639aed.benefits" = "Builds triceps strength safely, reinforces proper dip mechanics, improves upper-body stability, and supports progression toward unassisted dips.";

/* Astride-Jumps */
"ex.33828d13-0918-41d5-acf6-d95d650a38f1" = "Astride-Jumps";
"ex.33828d13-0918-41d5-acf6-d95d650a38f1.description" = "A dynamic plyometric drill that alternates between wide and narrow foot positions during repeated jumps, improving power, coordination, and conditioning.";
"ex.33828d13-0918-41d5-acf6-d95d650a38f1.how_to" = "1. Stand tall with feet about shoulder-width apart.\\n2. Dip slightly at the knees and jump.\\n3. In the air, move the feet wider while the arms assist balance.\\n4. Land softly with knees bent.\\n5. Jump again and bring the feet together.\\n6. Continue alternating for the target reps.";
"ex.33828d13-0918-41d5-acf6-d95d650a38f1.common_mistakes" = "Landing with locked knees, losing balance, failing to control posture, or absorbing impact poorly instead of landing softly.";
"ex.33828d13-0918-41d5-acf6-d95d650a38f1.benefits" = "Builds explosive leg power, improves coordination and agility, increases conditioning, and develops lower-body muscular endurance.";

/* Back-Extension-on-Exercise-Ball */
"ex.32193ca1-cca0-4a1e-bb59-56ecb485ea38" = "Back-Extension-on-Exercise-Ball";
"ex.32193ca1-cca0-4a1e-bb59-56ecb485ea38.description" = "A posterior-chain movement performed on a stability ball where you extend the torso under control, strengthening the back line and supporting posture.";
"ex.32193ca1-cca0-4a1e-bb59-56ecb485ea38.how_to" = "1. Lie face down on a stability ball with feet grounded.\\n2. Brace the core and keep the neck neutral.\\n3. Lift the chest by extending through the hips and back.\\n4. Pause briefly at the top.\\n5. Lower slowly with control.\\n6. Repeat for reps.";
"ex.32193ca1-cca0-4a1e-bb59-56ecb485ea38.common_mistakes" = "Overextending the spine, bouncing off the ball, using momentum, or breaking neck alignment.";
"ex.32193ca1-cca0-4a1e-bb59-56ecb485ea38.benefits" = "Strengthens the posterior chain, supports spinal control, improves posture, and helps build resilience for daily movement and training.";

/* Back-Lever */
"ex.2234f22f-028e-47ff-a3ea-ce6ea9b412e9" = "Back-Lever";
"ex.2234f22f-028e-47ff-a3ea-ce6ea9b412e9.description" = "A demanding isometric gymnastics hold where the body is suspended horizontally under a bar or rings, developing upper-body control, core tension, and scapular stability.";
"ex.2234f22f-028e-47ff-a3ea-ce6ea9b412e9.how_to" = "1. Hang from a bar and set the shoulders down and back.\\n2. Raise the legs and rotate the body into a straight, horizontal position.\\n3. Keep arms straight and maintain full-body tension.\\n4. Hold for time.\\n5. Return to a hang with control.";
"ex.2234f22f-028e-47ff-a3ea-ce6ea9b412e9.common_mistakes" = "Shrugging the shoulders, letting the hips drop, over-arching the back, bending the elbows, or losing scapular control.";
"ex.2234f22f-028e-47ff-a3ea-ce6ea9b412e9.benefits" = "Builds total-body control, strengthens the pulling chain and shoulder girdle, improves scapular stability, and increases core rigidity for advanced calisthenics skills.";

/* Back-Relaxation */
"ex.c96e0830-3b4a-4d1f-b3b9-23e064d00138" = "Back-Relaxation";
"ex.c96e0830-3b4a-4d1f-b3b9-23e064d00138.description" = "A passive floor-based relaxation drill that uses slow breathing and progressive tension-release to reduce back tightness and calm the nervous system.";
"ex.c96e0830-3b4a-4d1f-b3b9-23e064d00138.how_to" = "1. Lie comfortably on your back in a quiet space.\\n2. Support the neck lightly if needed.\\n3. Breathe slowly and deeply.\\n4. Starting from the feet, gently tense then release each area.\\n5. Move upward through the body, releasing tension.\\n6. Stay relaxed for the chosen time, then return slowly.";
"ex.c96e0830-3b4a-4d1f-b3b9-23e064d00138.common_mistakes" = "Tensing too hard, breathing shallowly, rushing the scan, skipping areas, or ending abruptly without re-centering.";
"ex.c96e0830-3b4a-4d1f-b3b9-23e064d00138.benefits" = "Helps release muscular tension, supports recovery, calms the nervous system, and improves body awareness and relaxation quality.";

/* Back-Stretch */
"ex.078cdb43-884f-4e05-a4f5-d4c6805368d1" = "Back-Stretch";
"ex.078cdb43-884f-4e05-a4f5-d4c6805368d1.description" = "A simple standing stretch that releases tension in the back and posterior chain, improving flexibility and promoting relaxation.";
"ex.078cdb43-884f-4e05-a4f5-d4c6805368d1.how_to" = "1. Stand with feet shoulder-width apart.\\n2. Hinge forward at the hips with a neutral spine.\\n3. Allow the arms to hang naturally.\\n4. Hold the stretch for 10–15 seconds with steady breathing.\\n5. Return to standing with control.\\n6. Repeat as needed.";
"ex.078cdb43-884f-4e05-a4f5-d4c6805368d1.common_mistakes" = "Locking the knees, rounding the spine excessively, bouncing in the stretch, or holding the breath.";
"ex.078cdb43-884f-4e05-a4f5-d4c6805368d1.benefits" = "Improves back and hamstring flexibility, reduces postural stiffness, supports spinal health, and encourages calm breathing.";

/* Balance-Board */
"ex.df9762cb-c31a-4900-a71b-f9dcf900080b" = "Balance-Board";
"ex.df9762cb-c31a-4900-a71b-f9dcf900080b.description" = "A balance-training drill performed on an unstable surface to strengthen stabilizers, improve proprioception, and build coordination and control.";
"ex.df9762cb-c31a-4900-a71b-f9dcf900080b.how_to" = "1. Place the balance board on a stable, clear surface.\\n2. Step on with feet about shoulder-width apart.\\n3. Brace the torso and keep posture tall.\\n4. Shift weight slowly while keeping the board controlled.\\n5. Progress by lifting one foot briefly, then switch.\\n6. Step off carefully to finish.";
"ex.df9762cb-c31a-4900-a71b-f9dcf900080b.common_mistakes" = "Looking down constantly, locking the knees, shifting weight too aggressively, or tensing the upper body instead of staying relaxed and controlled.";
"ex.df9762cb-c31a-4900-a71b-f9dcf900080b.benefits" = "Improves balance and proprioception, builds lower-body stability, and supports safer, stronger movement in sport and daily life.";

/* Band-Assisted-Chin-Up */
"ex.48b586c9-4d52-45f2-b526-230d5c53f255" = "Band-Assisted-Chin-Up";
"ex.48b586c9-4d52-45f2-b526-230d5c53f255.description" = "A modified chin-up that uses a resistance band for assistance, allowing you to practice proper pulling mechanics while reducing the total load.";
"ex.48b586c9-4d52-45f2-b526-230d5c53f255.how_to" = "1. Secure a band to a pull-up bar.\\n2. Step into the band and use an underhand grip.\\n3. Hang with arms fully extended.\\n4. Pull the chin above the bar by driving elbows down.\\n5. Pause briefly at the top.\\n6. Lower slowly with control and repeat.";
"ex.48b586c9-4d52-45f2-b526-230d5c53f255.common_mistakes" = "Using momentum, failing to set the shoulders, letting the body swing, or dropping too quickly on the descent.";
"ex.48b586c9-4d52-45f2-b526-230d5c53f255.benefits" = "Builds pulling strength, reinforces chin-up technique, improves upper-back control, and supports progression toward unassisted reps.";

/* Band-Assisted-Dip */
"ex.706ebc13-7777-4375-9c24-057bd00c1cde" = "Band-Assisted-Dip";
"ex.706ebc13-7777-4375-9c24-057bd00c1cde.description" = "A beginner-friendly dip variation using a resistance band to reduce load, helping build pressing strength with controlled range of motion.";
"ex.706ebc13-7777-4375-9c24-057bd00c1cde.how_to" = "1. Secure a band to dip bars or a stable frame.\\n2. Step into the band and grip the bars firmly.\\n3. Press up to the start position with elbows extended.\\n4. Lower under control by bending the elbows.\\n5. Press back up to full extension.\\n6. Repeat for reps.";
"ex.706ebc13-7777-4375-9c24-057bd00c1cde.common_mistakes" = "Flaring the elbows, dropping too fast, bouncing at the bottom, losing shoulder control, or skipping full lockout.";
"ex.706ebc13-7777-4375-9c24-057bd00c1cde.benefits" = "Builds triceps and chest strength with assistance, improves pressing control, and helps progress toward unassisted dips safely.";

/* Band-Assisted-Pull-Up */
"ex.c44ae30a-8485-48e1-a748-a7e1b9e163de" = "Band-Assisted-Pull-Up";
"ex.c44ae30a-8485-48e1-a748-a7e1b9e163de.description" = "A modified pull-up variation that uses a resistance band to reduce bodyweight load.";
"ex.c44ae30a-8485-48e1-a748-a7e1b9e163de.how_to" = "1. Attach a resistance band...\\n2. Step into the loop...\\n3. Pull up with control.";
"ex.c44ae30a-8485-48e1-a748-a7e1b9e163de.common_mistakes" = "Using momentum, poor scapular control, partial range of motion.";
"ex.c44ae30a-8485-48e1-a748-a7e1b9e163de.benefits" = "Builds pulling strength and improves pull-up mechanics.";

/* Band-Back-Extension */
"ex.5707c9a4-b4ab-4d8f-954d-8be66f8baef6" = "Band-Back-Extension";
"ex.5707c9a4-b4ab-4d8f-954d-8be66f8baef6.description" = "A posterior-chain isolation movement that uses band resistance while lifting the torso and legs together, improving spinal endurance and control.";
"ex.5707c9a4-b4ab-4d8f-954d-8be66f8baef6.how_to" = "1. Lie face down on a mat with legs extended.\\n2. Loop a resistance band over the lower back and hold the ends.\\n3. Brace the torso and squeeze the glutes.\\n4. Lift the chest and legs slightly off the floor.\\n5. Hold briefly, then lower with control.\\n6. Repeat for reps.";
"ex.5707c9a4-b4ab-4d8f-954d-8be66f8baef6.common_mistakes" = "Hyperextending too high, jerking against the band, rushing the reps, or losing control through the midline.";
"ex.5707c9a4-b4ab-4d8f-954d-8be66f8baef6.benefits" = "Strengthens the back chain, improves posture support, builds spinal endurance, and reinforces control for bigger lifts.";

/* Band-Bent-Over-Row */
"ex.40ca416a-1655-4d18-ac8f-5579a60c5879" = "Band-Bent-Over-Row";
"ex.40ca416a-1655-4d18-ac8f-5579a60c5879.description" = "A resistance-band bent-over row that builds back strength while reinforcing posture, hinge control, and stable pulling mechanics.";
"ex.40ca416a-1655-4d18-ac8f-5579a60c5879.how_to" = "1. Stand on a resistance band with feet shoulder-width apart.\\n2. Hold the band with both hands using an overhand grip.\\n3. Soften the knees and hinge at the hips with a neutral spine.\\n4. Row the band toward the lower chest, keeping elbows close.\\n5. Squeeze the shoulder blades, then lower with control.\\n6. Repeat for reps.";
"ex.40ca416a-1655-4d18-ac8f-5579a60c5879.common_mistakes" = "Rounding the back, shrugging the shoulders, yanking the band with momentum, or letting elbows flare too wide.";
"ex.40ca416a-1655-4d18-ac8f-5579a60c5879.benefits" = "Builds upper and mid-back strength, improves posture support, reinforces hip-hinge mechanics, and strengthens pulling control.";

/* Band-Biceps-Curl */
"ex.b21c9ca6-4fb1-4dda-8b64-e613683d2a3d" = "Band-Biceps-Curl";
"ex.b21c9ca6-4fb1-4dda-8b64-e613683d2a3d.description" = "A band-based curl that keeps constant tension through the range of motion to strengthen and isolate the biceps without free weights.";
"ex.b21c9ca6-4fb1-4dda-8b64-e613683d2a3d.how_to" = "1. Stand tall with the band secured under both feet.\\n2. Hold the ends with palms facing up.\\n3. Keep elbows close to the torso.\\n4. Curl toward the shoulders and squeeze at the top.\\n5. Lower slowly to full extension.\\n6. Repeat for reps.";
"ex.b21c9ca6-4fb1-4dda-8b64-e613683d2a3d.common_mistakes" = "Swinging the body, letting elbows drift forward, using momentum, or skipping full extension at the bottom.";
"ex.b21c9ca6-4fb1-4dda-8b64-e613683d2a3d.benefits" = "Builds biceps strength and definition, provides joint-friendly resistance, and improves arm control with minimal equipment.";

/* Band-Calf-Raise */
"ex.c8a0c02d-3a51-4e6a-b48a-c5725c622fdb" = "Band-Calf-Raise";
"ex.c8a0c02d-3a51-4e6a-b48a-c5725c622fdb.description" = "A band-loaded calf raise that increases tension through the ankle to build calf strength, improve stability, and support lower-leg endurance.";
"ex.c8a0c02d-3a51-4e6a-b48a-c5725c622fdb.how_to" = "1. Stand on a step with heels hanging off.\\n2. Loop a resistance band around the balls of your feet.\\n3. Hold a wall or support for balance.\\n4. Rise onto your toes and squeeze at the top.\\n5. Pause briefly.\\n6. Lower slowly with control and repeat.";
"ex.c8a0c02d-3a51-4e6a-b48a-c5725c622fdb.common_mistakes" = "Bouncing through reps, skipping full range of motion, letting heels collapse, or losing balance due to poor foot control.";
"ex.c8a0c02d-3a51-4e6a-b48a-c5725c622fdb.benefits" = "Strengthens the calves, supports ankle stability, improves balance, and helps performance in running, jumping, and lower-body training.";
