435 lines
18 KiB
HTML
435 lines
18 KiB
HTML
<!DOCTYPE html>
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<html lang="en">
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<head>
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<base href="/ash/">
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Day C — Dynamic Full-Body — Apr 24, 2026</title>
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<style>
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* { box-sizing: border-box; margin: 0; padding: 0; }
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body {
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font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
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background: #0f0f0f;
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color: #e0e0e0;
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min-height: 100vh;
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display: flex;
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justify-content: center;
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padding: 40px 20px;
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}
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.container { max-width: 1200px; width: 100%; }
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h1 { font-size: 1.8rem; margin-bottom: 4px; color: #f97316; }
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.breadcrumb { color: #666; margin-bottom: 24px; font-size: 0.85rem; }
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.breadcrumb a { color: #888; text-decoration: none; }
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.breadcrumb a:hover { color: #f97316; }
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.date-header { color: #888; font-size: 0.9rem; margin-bottom: 16px; }
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.day-badge { display: inline-block; background: rgba(249, 115, 22, 0.2); color: #f97316; padding: 4px 12px; border-radius: 16px; font-size: 0.85rem; font-weight: 500; margin-bottom: 24px; }
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.section { margin-bottom: 32px; }
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h2 { font-size: 1.2rem; color: #f97316; margin-bottom: 16px; }
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.table {
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background: rgba(255,255,255,0.04);
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border: 1px solid rgba(255,255,255,0.08);
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border-radius: 12px;
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overflow: hidden;
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margin-bottom: 16px;
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}
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.table table { width: 100%; border-collapse: collapse; }
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.table th { background: rgba(255,255,255,0.08); padding: 12px 16px; text-align: left; font-weight: 500; font-size: 0.85rem; color: #888; }
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.table td { padding: 12px 16px; border-top: 1px solid rgba(255,255,255,0.08); font-size: 0.95rem; }
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.exercise-name { font-weight: 500; }
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.reps { color: #666; font-size: 0.9rem; }
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.weight { color: #666; font-size: 0.9rem; }
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.video-link { color: #4a9eff; text-decoration: none; font-size: 0.85rem; }
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.video-link:hover { color: #6bb3ff; }
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.form-note { color: #666; font-size: 0.85rem; font-style: italic; }
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.note { background: rgba(255,255,255,0.04); border: 1px solid rgba(255,255,255,0.08); border-radius: 12px; padding: 16px; margin-top: 16px; color: #888; font-size: 0.85rem; }
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.back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.85rem; margin-top: 32px; }
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.back-link:hover { color: #ff8c42; }
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/* Anatomy Diagram Section */
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.anatomy-section {
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background: rgba(255,255,255,0.04);
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border: 1px solid rgba(255,255,255,0.08);
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border-radius: 12px;
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padding: 20px;
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margin-bottom: 24px;
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}
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.anatomy-header {
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display: flex;
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justify-content: space-between;
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align-items: center;
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margin-bottom: 16px;
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flex-wrap: wrap;
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gap: 12px;
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}
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.anatomy-title {
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font-size: 1rem;
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color: #f97316;
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font-weight: 600;
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}
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.anatomy-hint {
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font-size: 0.8rem;
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color: #666;
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}
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.anatomy-diagrams {
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display: grid;
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grid-template-columns: 1fr 1fr;
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gap: 20px;
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align-items: start;
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}
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.diagram-container {
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background: #ffffff;
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border-radius: 8px;
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padding: 12px;
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text-align: center;
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position: relative;
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transition: all 0.3s ease;
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border: 2px solid transparent;
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}
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.diagram-container h3 {
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font-size: 0.85rem;
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color: #888;
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margin-bottom: 12px;
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text-transform: uppercase;
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letter-spacing: 0.5px;
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}
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.diagram-container img {
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width: auto;
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max-width: 100%;
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height: auto;
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max-height: 550px;
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object-fit: contain;
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filter: none;
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transition: filter 0.3s, transform 0.3s;
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display: block;
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margin: 0 auto;
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}
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.diagram-container.highlighted {
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box-shadow: 0 0 25px rgba(249, 115, 22, 0.6);
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border-color: rgba(249, 115, 22, 0.8);
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transform: scale(1.02);
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}
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.diagram-container.highlighted img {
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filter: brightness(1.05) contrast(1.05);
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}
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.muscle-label {
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font-size: 0.75rem;
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color: #aaa;
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margin-top: 8px;
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font-style: italic;
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}
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/* Exercise muscle tags */
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.exercise-muscles {
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display: flex;
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gap: 6px;
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flex-wrap: wrap;
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margin-top: 6px;
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}
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.muscle-tag {
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font-size: 0.7rem;
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padding: 3px 10px;
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border-radius: 12px;
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font-weight: 500;
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cursor: pointer;
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transition: all 0.2s;
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border: 2px solid transparent;
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user-select: none;
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}
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.muscle-tag:hover {
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transform: scale(1.08);
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filter: brightness(1.2);
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}
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.muscle-tag.active {
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border-color: currentColor;
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box-shadow: 0 0 12px currentColor;
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transform: scale(1.1);
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}
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.muscle-tag.deltoid { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
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.muscle-tag.pectoralis { background: rgba(229, 115, 115, 0.25); color: #e57373; }
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.muscle-tag.trapezius { background: rgba(129, 199, 132, 0.25); color: #81c784; }
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.muscle-tag.latissimus { background: rgba(129, 199, 132, 0.25); color: #81c784; }
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.muscle-tag.triceps { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
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.muscle-tag.biceps { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
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.muscle-tag.rectus-abdominis { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
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.muscle-tag.obliques { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
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.muscle-tag.quadriceps { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.hamstrings { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.glutes { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.gastrocnemius { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.serratus { background: rgba(229, 115, 115, 0.25); color: #e57373; }
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.muscle-tag.rhomboids { background: rgba(129, 199, 132, 0.25); color: #81c784; }
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.muscle-tag.erector-spinae { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
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@media (max-width: 768px) {
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.anatomy-diagrams {
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grid-template-columns: 1fr;
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}
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}
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@media (min-width: 1200px) {
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body { padding: 60px 40px; }
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.container { max-width: 1400px; }
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h1 { font-size: 2.8rem; }
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h2 { font-size: 1.8rem; }
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.date-header { font-size: 1.2rem; margin-bottom: 20px; }
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.day-badge { font-size: 1.1rem; padding: 6px 18px; margin-bottom: 32px; }
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.table th { padding: 16px 24px; font-size: 1.1rem; }
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.table td { padding: 16px 24px; font-size: 1.3rem; }
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.exercise-name { font-size: 1.4rem; }
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.reps { font-size: 1.2rem; }
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.weight { font-size: 1.2rem; }
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.video-link { font-size: 1.1rem; }
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.form-note { font-size: 1.1rem; }
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.note { padding: 20px 24px; font-size: 1.1rem; }
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.section { margin-bottom: 48px; }
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}
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</style>
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</head>
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<body>
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<div class="container">
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<p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="workout/">Workouts</a> /</p>
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<h1>💪 Day C — Dynamic Full-Body</h1>
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<div class="date-header">Friday, April 24, 2026</div>
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<div class="day-badge">Day C — Dynamic Full-Body</div>
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<!-- Anatomy Reference Section -->
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<div class="section anatomy-section">
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<div class="anatomy-header">
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<div class="anatomy-title">📚 Muscle Anatomy Reference (Gray's Anatomy)</div>
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<div class="anatomy-hint">Click muscle names below to locate on diagrams</div>
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</div>
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<div class="anatomy-diagrams">
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<div class="diagram-container" id="diagram-anterior">
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<h3>Anterior (Front)</h3>
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<img src="workout/muscles-anterior-labeled.png" alt="Labeled anterior muscle diagram from Gray's Anatomy">
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<div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.</div>
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</div>
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<div class="diagram-container" id="diagram-posterior">
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<h3>Posterior (Back)</h3>
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<img src="workout/muscles-posterior-labeled.png" alt="Labeled posterior muscle diagram from Gray's Anatomy">
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<div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.</div>
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</div>
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</div>
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</div>
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<div class="section">
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<h2>Warmup</h2>
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<div class="note">5 min treadmill walk + arm swings + bodyweight squats</div>
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</div>
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<div class="section">
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<h2>Main Workout</h2>
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<div class="table">
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<table>
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<thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
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<tbody>
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<tr>
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<td>1</td>
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<td class="exercise-name">Farmer's Walk</td>
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<td class="reps">20 steps</td>
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<td class="weight">15 lb pair or KBs</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag trapezius" data-muscle="trapezius">Upper Trapezius</span>
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<span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
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<span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=Fkzk_RqlYig" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>2</td>
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<td class="exercise-name">H2L Chop (wood chop)</td>
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<td class="reps">10/side</td>
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<td class="weight">20 lb KB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
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<span class="muscle-tag serratus" data-muscle="serratus">Serratus Anterior</span>
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<span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=4gzbmyDdaho" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>3</td>
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<td class="exercise-name">DB Push Press</td>
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<td class="reps">10</td>
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<td class="weight">10 lb pair → 15 lb</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
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<span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
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<span class="muscle-tag quadriceps" data-muscle="quadriceps">Quadriceps</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=jFnZPgmTwik" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>4</td>
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<td class="exercise-name">DB Rear Delt Flies</td>
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<td class="reps">10</td>
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<td class="weight">5 lb pair → 10 lb</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag deltoid" data-muscle="deltoid">Rear Deltoid</span>
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<span class="muscle-tag rhomboids" data-muscle="rhomboids">Rhomboids</span>
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<span class="muscle-tag trapezius" data-muscle="trapezius">Middle Trapezius</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=d1QEddtoOq0" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>5</td>
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<td class="exercise-name">DB Hammer Curls</td>
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<td class="reps">15</td>
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<td class="weight">10 lb pair → 12 lb</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag biceps" data-muscle="biceps">Biceps Brachialis</span>
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<span class="muscle-tag brachioradialis" data-muscle="biceps">Brachioradialis</span>
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</div>
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</td>
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<td class="form-note">palms face each other, no swing</td>
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</tr>
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<tr>
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<td>6</td>
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<td class="exercise-name">Calf Raises (1-leg)</td>
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<td class="reps">20 (10/leg)</td>
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<td class="weight">bodyweight or hold KB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag gastrocnemius" data-muscle="gastrocnemius">Gastrocnemius</span>
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</div>
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</td>
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<td class="form-note">step edge or flat floor</td>
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</tr>
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</tbody>
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</table>
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</div>
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<div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
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</div>
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<div class="section">
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<h2>Core Finisher</h2>
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<div class="table">
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<table>
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<thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
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<tbody>
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<tr>
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<td>1</td>
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<td class="exercise-name">Dead Bugs</td>
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<td class="reps">10/side</td>
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<td class="weight">bodyweight</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
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<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>2</td>
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<td class="exercise-name">Russian Twists</td>
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<td class="reps">20 total</td>
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<td class="weight">8 lb KB or 10 lb DB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
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<span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=wkD8rjkodUI" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>3</td>
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<td class="exercise-name">Plank Hold</td>
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<td class="reps">30-45s</td>
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<td class="weight">bodyweight</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
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<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
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<span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=ASdvN_XEl_c" target="_blank">Video</a></td>
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</tr>
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</tbody>
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</table>
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</div>
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<div class="note"><strong>Structure:</strong> 2 rounds, minimal rest between exercises and rounds. No rest between exercises — just move through them.</div>
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</div>
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<a href="index.html" class="back-link">← Back to all workouts</a>
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</div>
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<script>
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// Muscle tag click handler - highlights diagrams when you click a muscle name
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document.querySelectorAll('.muscle-tag').forEach(tag => {
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tag.addEventListener('click', function(e) {
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e.preventDefault();
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// Remove active class from all tags
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document.querySelectorAll('.muscle-tag').forEach(t => t.classList.remove('active'));
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// Add active class to clicked tag
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this.classList.add('active');
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// Highlight both diagram containers
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document.querySelectorAll('.diagram-container').forEach(container => {
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container.classList.add('highlighted');
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});
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// Get muscle name for logging
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const muscleName = this.textContent;
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console.log('🔬 Muscle selected:', muscleName);
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// Smooth scroll to anatomy section
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document.querySelector('.anatomy-section').scrollIntoView({
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behavior: 'smooth',
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block: 'center'
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});
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// Remove highlight after 3 seconds
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setTimeout(() => {
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document.querySelectorAll('.diagram-container').forEach(container => {
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container.classList.remove('highlighted');
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});
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this.classList.remove('active');
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}, 3000);
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});
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});
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// Wake Lock API — keeps screen on during workout
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let wakeLockSentinel = null;
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async function requestWakeLock() {
|
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try {
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if ('wakeLock' in navigator) {
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wakeLockSentinel = await navigator.wakeLock.request('screen');
|
|
console.log('🔋 Wake Lock active — screen will stay on');
|
|
wakeLockSentinel.addEventListener('release', () => {
|
|
console.log('🔋 Wake Lock released');
|
|
});
|
|
}
|
|
} catch (err) {
|
|
console.log('🔋 Wake Lock failed:', err.message);
|
|
}
|
|
}
|
|
|
|
// Request on first interaction (requires user gesture on some browsers)
|
|
document.body.addEventListener('click', () => {
|
|
if (!wakeLockSentinel) requestWakeLock();
|
|
}, { once: true });
|
|
|
|
// Re-acquire wake lock if page becomes visible again (e.g., tab switch back)
|
|
document.addEventListener('visibilitychange', () => {
|
|
if (document.visibilityState === 'visible' && wakeLockSentinel !== null && wakeLockSentinel.released) {
|
|
requestWakeLock();
|
|
}
|
|
});
|
|
</script>
|
|
</body>
|
|
</html> |