Standard library

Bend

Elements for movements that involve bending at the hip: Deadlift, Good morning, Swing, Hip thrust, Glute bridge, Glute ham raise, Back extension, Leg curl, Nordic curl, Hip abduction and Hip adduction

Importing

Documented from coach 0.8.0. Every program depends on the standard library, so all it takes is an import:

import "coach/strength/bend.cl"

Every exercise below is an exec that takes three maps: the specs the athlete is prescribed, the measures they report back and a few options that pick a variation. The overview explains each of them.

Exercises

`deadlift`

Action	`Deadlift`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Dumbbell", "Kettlebell"
`variation`	"Romanian", "Deficit", "Jefferson", "Rear foot elevated Romanian", "Single leg Romanian"

deadlift(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Dumbbell"]
)

`good_morning`

Action	`GoodMorning`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Band"
`variation`	"Seated", "Staggered", "Walking", "Zercher", "Sumo", "Bent knee"

good_morning(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Band"]
)

`hip_thrust`

Action	`HipThrust`
Specs	weight, reps or rir or duration, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Barbell", "Dumbbell", "Kettlebell", "Band", "Machine"
`variation`	"Frog", "Single leg", "Iso-hold", "Elevated feet"

hip_thrust(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Barbell"]
)

`glute_bridge`

Action	`GluteBridge`
Specs	weight, reps or rir or duration, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Barbell", "Dumbbell", "Kettlebell", "Band", "Machine"
`variation`	"Single leg", "Single leg elevated", "Iso-hold", "Elevated feet"

glute_bridge(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Barbell"]
)

`swing`

Action	`Swing`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Dumbbell", "Kettlebell" ; `"Kettlebell"` when left out
`variation`	"American", "Russian", "Dual Russian"

swing(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "American"]
)

`glute_ham_raise`

Action	`GluteHamRaise`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Weight", "Band"

glute_ham_raise(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Weight"]
)

`back_extension`

Action	`BackExtension`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Weight", "Band"

back_extension(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Weight"]
)

`leg_curl`

Action	`LegCurl`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`position`	"Lying", "Seated", "Standing"
`variation`	"Single leg"

leg_curl(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, position: "Lying"]
)

`nordic_curl`

Action	`NordicCurl`
Specs	reps or rir, tempo, comments
Measures	reps, comments
`variation`	"Band assisted", "Eccentric"

nordic_curl(
    [reps: 5],
    [reps: true],
    [location: true, variation: "Band assisted"]
)

`hip_abduction`

Action	`HipAbduction`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Machine", "Cable", "Band"
`position`	"Seated", "Standing", "Side lying"

hip_abduction(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Machine"]
)

`hip_adduction`

Action	`HipAdduction`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Machine", "Cable", "Band"
`position`	"Seated", "Standing", "Side lying"

hip_adduction(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Machine"]
)