493 lines
21 KiB
HTML
493 lines
21 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>Workout: Day B — 2026-04-22</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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/* TV / Widescreen Layout: side-by-side */
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@media (min-width: 1600px) {
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.container {
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max-width: 100%;
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display: grid;
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grid-template-columns: 1.4fr 1fr;
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grid-template-rows: auto auto auto 1fr auto;
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gap: 40px;
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align-items: start;
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}
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.breadcrumb { grid-column: 1 / -1; }
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h1 { grid-column: 1 / -1; font-size: 3.5rem; }
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.date-header { grid-column: 1 / -1; font-size: 1.6rem; }
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.day-badge { grid-column: 1 / -1; font-size: 1.3rem; }
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.workout-column { grid-column: 1; }
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.anatomy-column {
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grid-column: 2;
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grid-row: 4 / span 2;
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position: sticky;
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top: 40px;
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}
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.back-link { grid-column: 1 / -1; }
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.anatomy-diagrams { grid-template-columns: 1fr; }
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.diagram-container img { max-height: 45vh; }
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}
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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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.muscle-tag.core { background: rgba(186, 104, 200, 0.25); color: #ba68c8; }
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.muscle-tag.shoulders { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
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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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/* TV Mode: very large text, full use of widescreen */
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@media (min-width: 1600px) {
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body { padding: 40px 60px; }
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.container { max-width: 100%; gap: 50px; }
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h1 { font-size: 4rem; margin-bottom: 8px; }
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h2 { font-size: 2.4rem; margin-bottom: 20px; }
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.date-header { font-size: 1.8rem; }
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.day-badge { font-size: 1.4rem; padding: 8px 24px; border-radius: 24px; }
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.table th { padding: 20px 28px; font-size: 1.4rem; }
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.table td { padding: 20px 28px; font-size: 1.6rem; }
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.exercise-name { font-size: 1.7rem; }
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.reps, .weight { font-size: 1.4rem; }
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.video-link { font-size: 1.3rem; }
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.form-note { font-size: 1.3rem; }
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.note { padding: 24px 28px; font-size: 1.3rem; margin-top: 24px; }
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.section { margin-bottom: 40px; }
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.breadcrumb { font-size: 1.1rem; margin-bottom: 32px; }
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.back-link { font-size: 1.2rem; margin-top: 40px; }
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.anatomy-title { font-size: 1.5rem; }
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.anatomy-hint { font-size: 1.1rem; }
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.muscle-tag { font-size: 1rem; padding: 6px 14px; }
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.muscle-label { font-size: 1rem; }
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}
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@keyframes pulse { 0% { opacity: 0.6; } 50% { opacity: 1; } 100% { opacity: 0.6; } }
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.wake-locked { position: fixed; bottom: 20px; right: 20px; background: rgba(249, 115, 22, 0.9); color: white; padding: 8px 16px; border-radius: 20px; font-size: 0.85rem; animation: pulse 2s infinite; display: none; }
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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="index.html">Workouts</a> /</p>
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<h1>💪 Full-Body Circuit</h1>
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<div class="date-header">Wednesday, April 22, 2026</div>
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<div class="day-badge">Day B — Full-Body Circuit</div>
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</div> <!-- /workout-column -->
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<!-- Anatomy column: sticks on the right on widescreen -->
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<div class="anatomy-column">
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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> <!-- /anatomy-column -->
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<a href="index.html" class="back-link">← Back to workout list</a>
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</div>
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<div class="note" style="margin-bottom:24px;"><strong>🎉 New gear:</strong> BowFlex SelectTech 840 adjustable KB (up to 40 lbs) arrived. Current workout uses fixed weights — feel free to dial up on the KB moves.</div>
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<!-- Workout columns wrapper for widescreen -->
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<div class="workout-column">
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<!-- Main workout table -->
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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">KB Around the World</td>
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<td class="reps">20 (10/dir)</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 shoulders" data-muscle="shoulders">Shoulders</span>
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<span class="muscle-tag core" data-muscle="core">Core</span>
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<span class="muscle-tag forearms" data-muscle="forearms">Forearms</span>
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</div>
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</td>
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<td><a href="https://www.youtube.com/watch?v=CNZcc7Nadwk" class="video-link">▶ 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">DB Lateral Raises</td>
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<td class="reps">15</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">Lateral Deltoid</span>
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<span class="muscle-tag trapezius" data-muscle="trapezius">Upper Trapezius</span>
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</div>
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</td>
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<td><a href="https://www.youtube.com/watch?v=Y29xKcze8Ik" class="video-link">▶ 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">KB Sumo Deadlift</td>
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<td class="reps">10</td>
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<td class="weight">25 lb KB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag glutes" data-muscle="glutes">Glutes</span>
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<span class="muscle-tag quadriceps" data-muscle="quadriceps">Quadriceps</span>
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<span class="muscle-tag hamstrings" data-muscle="hamstrings">Hamstrings</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 href="https://www.youtube.com/watch?v=CQ4Jkm-yKnw" class="video-link">▶ 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 Biceps Curls</td>
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<td class="reps">10</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 Brachii</span>
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<span class="muscle-tag forearms" data-muscle="forearms">Forearms</span>
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</div>
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</td>
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<td class="form-note">standard curl form</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">Push-ups (on knees)</td>
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<td class="reps">15</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 pectoralis" data-muscle="pectoralis">Pectoralis Major</span>
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<span class="muscle-tag deltoid" data-muscle="deltoid">Anterior Deltoid</span>
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<span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
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</div>
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</td>
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<td class="form-note">progress to full push-ups</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">DB Glute Bridge</td>
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<td class="reps">12</td>
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<td class="weight">15 lb on hips</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag glutes" data-muscle="glutes">Glutes</span>
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<span class="muscle-tag hamstrings" data-muscle="hamstrings">Hamstrings</span>
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<span class="muscle-tag core" data-muscle="core">Core</span>
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</div>
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</td>
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<td class="form-note">lie on floor, feet flat, press hips up</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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<!-- Core Finisher -->
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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 href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" class="video-link">▶ Video</a></td>
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</tr>
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<tr>
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<td>2</td>
|
|
<td class="exercise-name">Russian Twists</td>
|
|
<td class="reps">20 total</td>
|
|
<td class="weight">8 lb KB or 10 lb DB</td>
|
|
<td>
|
|
<div class="exercise-muscles">
|
|
<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
|
|
<span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
|
|
</div>
|
|
</td>
|
|
<td><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" class="video-link">▶ Video</a></td>
|
|
</tr>
|
|
<tr>
|
|
<td>3</td>
|
|
<td class="exercise-name">Plank Hold</td>
|
|
<td class="reps">30-45s</td>
|
|
<td class="weight">bodyweight</td>
|
|
<td>
|
|
<div class="exercise-muscles">
|
|
<span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
|
|
<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
|
|
<span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
|
|
</div>
|
|
</td>
|
|
<td><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" class="video-link">▶ Video</a></td>
|
|
</tr>
|
|
</tbody>
|
|
</table>
|
|
</div>
|
|
<div class="note"><strong>Structure:</strong> 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.</div>
|
|
</div>
|
|
|
|
<a href="index.html" class="back-link">← Back to workout list</a>
|
|
</div>
|
|
|
|
<div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
|
|
|
|
<script>
|
|
// Muscle tag click handler - highlights diagrams when you click a muscle name
|
|
document.querySelectorAll('.muscle-tag').forEach(tag => {
|
|
tag.addEventListener('click', function(e) {
|
|
e.preventDefault();
|
|
// Remove active class from all tags
|
|
document.querySelectorAll('.muscle-tag').forEach(t => t.classList.remove('active'));
|
|
// Add active class to clicked tag
|
|
this.classList.add('active');
|
|
// Highlight both diagram containers
|
|
document.querySelectorAll('.diagram-container').forEach(container => {
|
|
container.classList.add('highlighted');
|
|
});
|
|
// Get muscle name for logging
|
|
const muscleName = this.textContent;
|
|
console.log('🔬 Muscle selected:', muscleName);
|
|
// Smooth scroll to anatomy section
|
|
document.querySelector('.anatomy-section').scrollIntoView({
|
|
behavior: 'smooth',
|
|
block: 'center'
|
|
});
|
|
// Remove highlight after 3 seconds
|
|
setTimeout(() => {
|
|
document.querySelectorAll('.diagram-container').forEach(container => {
|
|
container.classList.remove('highlighted');
|
|
});
|
|
this.classList.remove('active');
|
|
}, 3000);
|
|
});
|
|
});
|
|
|
|
// Wake Lock API
|
|
let wakeLock = null;
|
|
async function requestWakeLock() {
|
|
try {
|
|
wakeLock = await navigator.wakeLock.request('screen');
|
|
const status = document.getElementById('wakeLockStatus');
|
|
status.style.display = 'block';
|
|
status.textContent = '🔒 Screen locked for workout';
|
|
wakeLock.addEventListener('release', () => { status.style.display = 'none'; wakeLock = null; });
|
|
} catch (err) {
|
|
const status = document.getElementById('wakeLockStatus');
|
|
status.style.display = 'block';
|
|
status.textContent = '⚠️ Wake lock not available';
|
|
status.style.background = 'rgba(100, 100, 100, 0.9)';
|
|
}
|
|
}
|
|
if ('wakeLock' in navigator) {
|
|
const btn = document.createElement('button');
|
|
btn.textContent = '🔒 Lock Screen';
|
|
btn.style.cssText = 'position:fixed;bottom:20px;left:20px;background:#f97316;color:white;border:none;padding:8px 16px;border-radius:20px;font-size:0.85rem;cursor:pointer;z-index:1000;';
|
|
btn.addEventListener('click', requestWakeLock);
|
|
document.body.appendChild(btn);
|
|
document.addEventListener('visibilitychange', async () => {
|
|
if (wakeLock !== null && document.visibilityState === 'visible') await requestWakeLock();
|
|
});
|
|
}
|
|
</script>
|
|
</body>
|
|
</html>
|