diff --git a/workout/muscles-anterior-labeled.svg b/workout/muscles-anterior-labeled.svg new file mode 100644 index 0000000..d5ef2c7 --- /dev/null +++ b/workout/muscles-anterior-labeled.svg @@ -0,0 +1,1122 @@ + + + +image/svg+xml + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + \ No newline at end of file diff --git a/workout/muscles-posterior-labeled.svg b/workout/muscles-posterior-labeled.svg new file mode 100644 index 0000000..8a83725 --- /dev/null +++ b/workout/muscles-posterior-labeled.svg @@ -0,0 +1,686 @@ + + + +image/svg+xml + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + \ No newline at end of file diff --git a/workout/template-with-anatomy.html b/workout/template-with-anatomy.html new file mode 100644 index 0000000..e9945d1 --- /dev/null +++ b/workout/template-with-anatomy.html @@ -0,0 +1,346 @@ + + + + + + + Workout Card Template with Anatomy — Ash Pages + + + +
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Ash Pages / Workouts /

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💪 Day A — Template with Anatomy

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[Date]
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Day A — Upper/Lower Focus
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📚 Muscle Anatomy Reference
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Click muscle names below to locate on diagram
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Anterior (Front)

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Major muscles: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps
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Posterior (Back)

+ + Posterior muscle diagram + +
Major muscles: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius
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Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightTarget MusclesForm Video
1KB Swings (two-arm)1020 lb KB +
+ Glutes + Hamstrings + Erector Spinae +
+ 		Video
2Bench DB Press1510 lb pair +
+ Pectoralis Major + Anterior Deltoid + Triceps +
+ 		Video
3Goblet Squats1520 lb KB +
+ Quadriceps + Glutes + Rectus Abdominis +
+ 		Video
4Overhead DB Press1010 lb pair +
+ Deltoids + Triceps + Upper Trapezius +
+ 		Video
5One-arm Rows10/side12 lb +
+ Latissimus Dorsi + Rhomboids + Biceps +
+ 		Video
6DB Lunges6/leg10 lb pair +
+ Quadriceps + Glutes + Hamstrings +
+ 		bodyweight to start, add DBs week 2+
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Structure: 3 rounds, 60-90s rest between rounds
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Core Finisher

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#ExerciseReps/TimeWeightTarget MusclesForm Video
1Dead Bugs10/sidebodyweight +
+ Rectus Abdominis + Obliques +
+ 		Video
2Russian Twists20 total10 lb DB +
+ Obliques + Rectus Abdominis +
+ 		Video
3Plank30-60sbodyweight +
+ Rectus Abdominis + Obliques + Erector Spinae +
+ 		Video
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Structure: 2-3 rounds, minimal rest
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+ + ← Back to all workouts +
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