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1{"_links":{"self":{"href":"/api/measurements"},"next":{"href":"/api/measurements?page=2"}},"total":253,"_embedded":{"measurement":[{"_links":{"self":{"href":"/api/measurements/3b8b97d5-57eb-427c-85b1-4e9222593a97"},"tag":[{"href":"/api/tags/core"}]},"id":"3b8b97d5-57eb-427c-85b1-4e9222593a97","created":"2018-05-02T08:34:36.034Z","lastChanged":"2018-06-20T06:29:28.172Z","name":{"en":"Side Bend (Band)","custom":null},"instructions":{"en":"Secure band to an elevated object so that it is taunt at shoulder level and hold the handle in the left hand.||Bend the torso and contract the obliques while exhaling.||Return slowly to the starting position while inhaling.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG1vZhW35Igd.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU1vZhW35Igd%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/e0b1aa09-f4c5-4ead-95de-03a2f7530c87"},"tag":[{"href":"/api/tags/core"}]},"id":"e0b1aa09-f4c5-4ead-95de-03a2f7530c87","created":"2018-04-27T09:35:34.207Z","lastChanged":"2018-10-15T06:17:06.884Z","name":{"en":"Toes To Bar","custom":null},"instructions":{"en":"NOTE: You can perform this with your knees bent or your legs straight, but use the latter for better core activation.||Grasp the pull up bar with a shoulder-width grip. You can perform this movement with your palms facing away from you or towards you. This is your starting position.||From the hanging position, bring both of your feet up so your toes make contact with the bar.||Lower yourself down to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGZVwtvLdWzZ.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUZVwtvLdWzZ%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/d32f8c6a-e498-4fc0-b18d-5ce16680a63c"},"tag":[{"href":"/api/tags/full-body"}]},"id":"d32f8c6a-e498-4fc0-b18d-5ce16680a63c","created":"2018-04-27T09:35:27.709Z","lastChanged":"2018-10-15T05:46:32.666Z","name":{"en":"Thruster (Barbell)","custom":null},"instructions":{"en":"NOTE: As this is a complex movement, we recommend having an experienced coach demonstrate the exercise.||Set the rack height so that the barbell is positioned slightly below shoulder level.||With a braced core, chest up, create a shelf with the front of the delt with the bar touching the clavicle and neck. The fingers should rest under the bar with elbows pointed forward and up (depending on flexibility).||Unrack the bar and step back to a position with feet shoulder width apart. This is your starting position.||Keeping core braced, chest up and head neutral, break at the hips keeping pressure on the midfoot and descend into a squat. Continue lowering the body until the thighs are at or past parallel with the ground.||As you prepare to stand back up, push through your heels and begin to wrap your fingers tightly around the bar with a firm grip. When you approach the top of your squat, begin pressing the bar up towards the ceiling while making sure to move your neck backwards to make room for the bar.||The final position will be when your arms are fully extended overhead and your legs are fully straight. Hold the position for a brief moment, and lower the bar back down to starting position.||Repeat for reps."},"media":[],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/b49268bb-058e-4139-ac4a-555d1d5ae9fb"},"tag":[{"href":"/api/tags/full-body"}]},"id":"b49268bb-058e-4139-ac4a-555d1d5ae9fb","created":"2018-04-27T09:35:21.522Z","lastChanged":"2018-10-15T05:59:29.818Z","name":{"en":"Sumo Deadlift High Pull (Barbell)","custom":null},"instructions":{"en":"Position feet under bar in a wide stance. Squat down and grasp bar between legs with shoulder width grip. Brace the core, flex the quads and keep the chest upward.||Stand up by driving through the floor with the weight spread on the heel and midfoot and extending through the hips.||As you stand up, simultaneously pull the bar upwards towards your chin, driving your elbows upwards and outwards. Remember to keep the bar over midfoot at all times.||Lower weight back to the starting position and repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGQo7gD0iCiE.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDQo7gD0iCiE.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUQo7gD0iCiE%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/9bf68e10-b954-4d3d-af8b-c3ca21587a70"},"tag":[{"href":"/api/tags/full-body"}]},"id":"9bf68e10-b954-4d3d-af8b-c3ca21587a70","created":"2018-04-27T09:35:15.026Z","lastChanged":"2018-10-15T05:59:16.479Z","name":{"en":"Squat Row (Band)","custom":null},"instructions":{"en":"Secure band to an elevated object so that it is taut at shoulder level and hold the handles in both hands. Start in a squat position.||Push from the heels and midfoot to extend legs and simultaneously pull band handles in a rowing motion while exhaling.||Return to starting position while inhaling, keeping core tight.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG21HX72M0y3.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU21HX72M0y3%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/99afdf73-0e2f-4f2d-a10d-90299196b0db"},"tag":[{"href":"/api/tags/legs"}]},"id":"99afdf73-0e2f-4f2d-a10d-90299196b0db","created":"2018-04-27T09:35:09.053Z","lastChanged":"2018-10-15T05:57:51.864Z","name":{"en":"Squat (Machine)","custom":null},"instructions":{"en":"Place feet shoulder width apart and slightly in front of the torso, and grip the handles.||While bracing your core and keeping chest up, push with the feet until the weight is supported by the shoulders. This is your starting position.||Slowly lower your body by breaking at the hips until the thighs and calves make a 90 degree angle.||When at the bottom of the movement, push through the heels and midfoot while exhaling to return to the starting position, making sure to keep your weight evenly distributed across your feet.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG3oL8QpU0W8.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU3oL8QpU0W8%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/88b0165c-0c7c-423a-949d-0171baa354c2"},"tag":[{"href":"/api/tags/legs"}]},"id":"88b0165c-0c7c-423a-949d-0171baa354c2","created":"2018-04-27T09:34:47.816Z","lastChanged":"2018-10-15T05:37:06.966Z","name":{"en":"Glute Kickback (Machine)","custom":null},"instructions":{"en":"NOTE: Depending on your gym, the machine may look different, but the general instructions should remain the same.||Adjust the chest pads to the appropriate height.||Position your chest against the pads and grip the handles while placing one foot on the platform with your knees bent.||Kick back the platform and make sure you're using your glutes to push the weight back.||Once your leg is fully extended, hold the position for a brief moment and slowly return to the starting position.||Repeat for reps, then repeat for the other side."},"media":[],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/231a78da-13dc-441d-ac31-03d5730e8168"},"tag":[{"href":"/api/tags/legs"}]},"id":"231a78da-13dc-441d-ac31-03d5730e8168","created":"2018-04-27T09:32:45.492Z","lastChanged":"2018-10-15T06:09:47.274Z","name":{"en":"Seated Calf Raise (Machine)","custom":null},"instructions":{"en":"NOTE: This exercise can be done with both legs at a time or one leg at a time.||Sit down on the calf raise machine and place your legs on the platform at a shoulder width foot stance.||Press the sled all the way out until your legs are fully extended without locking your knees.||Place your feet so that only your toes are on the platform and your heels are extending off the sled. This is your starting position.||Press on the sled by raising your heels and extending your ankles as high as possible and flexing your calf. Both of your knees should be kept stationary at all times.||Breathe in and go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.||Repeat for reps."},"media":[],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/04e2090c-a84e-47a1-81c5-55103b28ed2f"},"tag":[{"href":"/api/tags/chest"}]},"id":"04e2090c-a84e-47a1-81c5-55103b28ed2f","created":"2018-04-27T09:31:27.262Z","lastChanged":"2018-10-15T05:44:48.526Z","name":{"en":"Pullover (Machine)","custom":null},"instructions":{"en":"Adjust the machine for the appropriate height so that your elbows are placed directly on the pads when you sit down and extend your arms overhead.||Feel the stretch in your lats and slowly lower your hands down in front of you while squeezing your lats.||Slowly return to the starting position.||Repeat for reps."},"media":[],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/6df7b87b-4467-43b6-9458-6ade61838823"},"tag":[{"href":"/api/tags/core"}]},"id":"6df7b87b-4467-43b6-9458-6ade61838823","created":"2018-04-27T09:28:40.342Z","lastChanged":"2018-10-15T05:40:34.315Z","name":{"en":"Knees to Elbows","custom":null},"instructions":{"en":"Grasp the pull up bar with a shoulder-width grip. You can perform this movement with your palms facing away from you or towards you. This is your starting position.||From the hanging position, bring both of your knees up so they make contact with your elbows.||Lower yourself down to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG1zr0rBKCMt.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU1zr0rBKCMt%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/402c550a-194e-4b58-a2ec-b12e5b404547"},"tag":[{"href":"/api/tags/full-body"}]},"id":"402c550a-194e-4b58-a2ec-b12e5b404547","created":"2018-04-27T09:22:24.575Z","lastChanged":"2018-09-27T08:56:38.354Z","name":{"en":"Muscle Up","custom":null},"instructions":{"en":"NOTE: You can perform this exercise on a pull up bar or rings. As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Grasp the bar at a slightly wider than shoulder width with your palms facing away from you. This is your starting position.||Pull yourself upward by retracting your scapula and bring your chest to the bar.||As you reach the top position, pull the bar towards your armpits and roll your shoulders forward to allow your elbows to move straight back behind you. Doing so should put you in the proper position to push yourself upwards into the dip portion of the movement.||Extend through the elbows until your arms are fully straight, then carefully lower yourself back down to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG3CIQJ2Axgu.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU3CIQJ2Axgu%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"WEIGHTED_BODYWEIGHT","mandatory":null,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/0373b862-bde8-4335-ab03-763cca57455c"},"tag":[{"href":"/api/tags/full-body"}]},"id":"0373b862-bde8-4335-ab03-763cca57455c","created":"2018-04-27T08:54:12.638Z","lastChanged":"2018-10-15T05:50:22.003Z","name":{"en":"Ball Slams","custom":null},"instructions":{"en":"Hold a medicine ball over your head with both hands and stand with your feet at shoulder width. This is your starting position.||Slam the ball into the ground directly in front you with as much force as you can.||Pick up the medicine ball and bring it back up overhead.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG5QD729I5Fc.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU5QD729I5Fc%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/61f41123-654e-45b9-9c3b-fd4cbea9eaf0"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"61f41123-654e-45b9-9c3b-fd4cbea9eaf0","created":"2018-04-27T07:16:56.364Z","lastChanged":"2018-09-27T09:09:21.278Z","name":{"en":"Upright Row (Dumbbell)","custom":null},"instructions":{"en":"Hold dumbbells with arms at shoulder width and grip with a pronated grip.||Use shoulders to lift the dumbbells as you exhale.||Elbows should lead movement and your hands should be close to the body as it is elevated.||Continue to lift until hands are at your chin level. Hold at this position as you contract the shoulder muscles.||Lower to starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG1eUsbxgWTB.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU1eUsbxgWTB%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/b8b33683-ce46-4392-8be5-207fe8e605bd"},"tag":[{"href":"/api/tags/arms"}]},"id":"b8b33683-ce46-4392-8be5-207fe8e605bd","created":"2018-04-27T07:16:49.458Z","lastChanged":"2018-09-27T09:15:25.554Z","name":{"en":"Upright Row (Cable)","custom":null},"instructions":{"en":"Adjust the pulley height so that it's near the floor.||Grab the cable handles with your arms at shoulder width and grip them with a pronated grip.||Use shoulders to lift the weight up as you exhale.||Elbows should lead movement and the handles should be close to the body as it is elevated.||Continue to lift until hands are at your chin level. Hold at this position as you contract the shoulder muscles.||Lower to starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGkhcDDtHI64.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUkhcDDtHI64%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/0973c5dd-5b62-4e9e-a15e-114cb94f440d"},"tag":[{"href":"/api/tags/arms"}]},"id":"0973c5dd-5b62-4e9e-a15e-114cb94f440d","created":"2018-04-27T07:16:42.194Z","lastChanged":"2018-10-15T06:33:50.203Z","name":{"en":"Triceps Extension (Machine)","custom":null},"instructions":{"en":"Adjust the machine's seat to the appropriate height and select the appropriate weight. Place your upper arms against the machine's pads while gripping the handles. This is your starting position.||Extend at the elbow and lower the weight until your arms are fully extended.||Once your arms are fully extended, hold the position for a brief moment and slowly raise your arms back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGEWm19pmMjX.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDEWm19pmMjX.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUEWm19pmMjX%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/3718fbd6-a0e5-4d56-bb92-10feb3600156"},"tag":[{"href":"/api/tags/arms"}]},"id":"3718fbd6-a0e5-4d56-bb92-10feb3600156","created":"2018-04-27T07:16:27.239Z","lastChanged":"2018-10-15T06:33:45.467Z","name":{"en":"Triceps Extension (Cable)","custom":null},"instructions":{"en":"Attach a rope grip to the bottom pulley of the cable machine.||Grasp the rope with both hands and extend your hands directly above your head. Keep your elbows close to your head with your arms perpendicular to the floor. This is your starting position.||Slowly lower the rope behind your head as you keep your upper arms in place, and pause when your triceps are fully stretched.||Return to the starting position by flexing your triceps.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGRemEUYjkoZ.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDRemEUYjkoZ.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THURemEUYjkoZ%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/d3560a25-828f-4f33-8624-6fc4875d3cca"},"tag":[{"href":"/api/tags/arms"}]},"id":"d3560a25-828f-4f33-8624-6fc4875d3cca","created":"2018-04-27T07:16:20.539Z","lastChanged":"2018-10-15T06:33:41.763Z","name":{"en":"Triceps Extension (Barbell)","custom":null},"instructions":{"en":"NOTE: This exercise can be performed while standing up or lying down on a flat bench.||Hold a barbell with both hands over head with arms fully extended.||Lower the dumbbell in a circular motion behind the head until the forearms touch the biceps.||Return to the starting position by flexing the triceps.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGwkhndb6Af4.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDwkhndb6Af4.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUwkhndb6Af4%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/933a3dbf-b9c2-40f9-852f-cd2b26dd9eb1"},"tag":[{"href":"/api/tags/arms"}]},"id":"933a3dbf-b9c2-40f9-852f-cd2b26dd9eb1","created":"2018-04-27T07:16:14.451Z","lastChanged":"2018-10-15T06:33:37.591Z","name":{"en":"Triceps Dip (Assisted)","custom":null},"instructions":{"en":"Hold your body with arms extended above the dip bars and place your knees on the assistance pad. This is your starting position.||Slowly lower your body while keeping your upper arms as close to your body and your torso as upright as possible. Lower yourself until there's a 90 degree angle between your upper arm and forearms.||Briefly hold the position at the bottom of the movement, then push yourself upwards using your triceps to bring yourself back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGioCO1kXB9v.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUioCO1kXB9v%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/57f573f8-f797-4483-bc1f-5911a70463a6"},"tag":[{"href":"/api/tags/legs"}]},"id":"57f573f8-f797-4483-bc1f-5911a70463a6","created":"2018-04-27T07:15:54.786Z","lastChanged":"2018-09-27T09:15:17.868Z","name":{"en":"Trap Bar Deadlift","custom":null},"instructions":{"en":"Load a trap bar (also known as a hex bar) with an appropriate weight.||Stand in the center of the apparatus and grasp both handles.||Lower your hips while keeping your back straight at all times and your head looking forward. This is your starting position.||Stand up by driving your feet through the ground and extending your hips and your knees. Be careful to avoid any form of back rounding at all times.||Briefly pause at the top of the lift, then return to starting position -- be sure to bend your knees only after the bar has traveled past them.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGEYdTVRiRNC.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDEYdTVRiRNC.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUEYdTVRiRNC%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/42695e60-4dd7-41a0-8233-c26b1fe24e6e"},"tag":[{"href":"/api/tags/core"}]},"id":"42695e60-4dd7-41a0-8233-c26b1fe24e6e","created":"2018-04-27T07:15:41.864Z","lastChanged":"2018-09-27T09:15:13.047Z","name":{"en":"Torso Rotation (Machine)","custom":null},"instructions":{"en":"Adjust the chest support padding to the appropriate height so that it's placed directly across the middle of your chest as you kneel down on the platform. This is your starting position.||Grip the handles and rotate your torso to the right.||Repeat for reps, then adjust the machine for the opposite side and repeat the movement."},"media":[],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/00980376-619e-4898-b27c-1dde6faa0daa"},"tag":[{"href":"/api/tags/legs"}]},"id":"00980376-619e-4898-b27c-1dde6faa0daa","created":"2018-04-27T07:15:19.389Z","lastChanged":"2018-10-15T06:33:27.219Z","name":{"en":"Stiff Leg Deadlift (Dumbbell)","custom":null},"instructions":{"en":"NOTE: People with poor hamstring flexibility might find this exercise difficult to perform. If this sounds like you, consider the Romanian Deadlift (Dumbbell) instead.||Stand with the dumbbells in front of your thighs and place feet shoulder width apart.||Take a deep breath and brace your core.||While keeping your knees stationary and your legs as straight as possible, bend at the waist and push your glutes out while keeping your back straight. You should feel a stretch in your hamstrings.||Once you can no longer go any lower, stand back up by straightening the torso.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGmTR82jiD2w.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUmTR82jiD2w%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/14263e88-13d4-4582-9b18-423a36631645"},"tag":[{"href":"/api/tags/legs"}]},"id":"14263e88-13d4-4582-9b18-423a36631645","created":"2018-04-27T07:15:12.094Z","lastChanged":"2018-09-27T09:15:06.307Z","name":{"en":"Standing Calf Raise (Smith Machine)","custom":null},"instructions":{"en":"NOTE: You can perform this exercise while standing on an elevated platform to get an additional stretch at the bottom or with your feet flat on the ground.||Grab the bar so that your arms are hanging down straight with the bar in front of your thighs. Alternately, you can also place the bar on your shoulders.||Stand upright with the torso erect, knees slightly bent.||Raise heels as you breathe out, contracting calves at the top.||Lower slowly back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGF0pHgvERle.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDF0pHgvERle.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUF0pHgvERle%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/4a52954f-4354-4da6-81be-fff191f29f91"},"tag":[{"href":"/api/tags/legs"}]},"id":"4a52954f-4354-4da6-81be-fff191f29f91","created":"2018-04-27T07:15:05.023Z","lastChanged":"2018-09-27T09:14:58.312Z","name":{"en":"Standing Calf Raise (Bodyweight)","custom":null},"instructions":{"en":"Stand with the ball of the foot on a platform 2 to 3 inches from the floor. Alternatively, you can also perform this exercise with your feet flat on the ground.||Start with the heel touching the floor, flexing the calf.||Raise the heels off the floor and exhale as you contract the calves.||Inhale and return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGcnSstO4hIp.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUcnSstO4hIp%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/2abae8f2-b1cc-497c-af76-1c8e88ae3bf6"},"tag":[{"href":"/api/tags/legs"}]},"id":"2abae8f2-b1cc-497c-af76-1c8e88ae3bf6","created":"2018-04-27T07:14:57.798Z","lastChanged":"2018-09-27T09:15:01.095Z","name":{"en":"Standing Calf Raise (Barbell)","custom":null},"instructions":{"en":"Place the barbell on your shoulder.||Stand with the ball of the foot on a platform 2 to 3 inches from the floor. Alternatively, you can also perform this exercise with your feet flat on the ground.||Start with the heel touching the floor, flexing the calf.||Raise the heels off the floor and exhale as you contract the calves.||Inhale and return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGHm3EphT8o4.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUHm3EphT8o4%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/fc0eaffb-e4d3-433e-8c19-7be1fdb0b0dc"},"tag":[{"href":"/api/tags/olympic"}]},"id":"fc0eaffb-e4d3-433e-8c19-7be1fdb0b0dc","created":"2018-04-27T07:14:50.907Z","lastChanged":"2018-10-15T06:33:18.298Z","name":{"en":"Snatch Pull (Barbell)","custom":null},"instructions":{"en":"NOTE: As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Place a barbell on the floor and stand so that the bar is directly under your midfoot.||Lower your hips, take a wide grip on the barbell, and keep your torso straight with your chest up and head facing forward. This is your starting position.||Initiate the first pull by standing up with the bar by extending your hips and your knees and driving through your knees. Note that your back angle should remain constant and your arms should remain straight.||The second pull beings once the bar approaches the middle of your thighs -- in a jumping motion (but without your feet actually leaving the floor), accelerate the bar upwards by continuing to extend your hips, knees, and ankles.||Near the end of the second pull, continue to move the bar your torso should be fully upright. You shouldn't need to actively pull the bar upwards with your arms to accelerate the weight.||Quickly lower the bar back down to the middle of your thighs.||Lower the barbell back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGtDblhrvToh.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUtDblhrvToh%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/79f272a9-2d7f-4df0-ac75-d7d973f1df25"},"tag":[{"href":"/api/tags/core"}]},"id":"79f272a9-2d7f-4df0-ac75-d7d973f1df25","created":"2018-04-27T07:14:43.365Z","lastChanged":"2018-10-15T06:33:11.992Z","name":{"en":"Side Bend (Dumbbell)","custom":null},"instructions":{"en":"NOTE: A common mistake many people make is to hold a dumbbell with both hands. When performing this movement, be sure to hold a dumbbell in one hand only, then switch hands after performing the desired amount of reps.||Stand up straight while holding a dumbbell on the left hand with your palms facing your torso. Place your right hand on your waist. This will be your starting position.||Bend at the waist to the right as far as possible, all while making sure your back is straight, then come back to the starting position.||Repeat the movement, but bend to the left instead, then return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGpzjSpXJTvu.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUpzjSpXJTvu%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/1edc86ac-5c4a-46b4-a29b-04141141ff6b"},"tag":[{"href":"/api/tags/core"}]},"id":"1edc86ac-5c4a-46b4-a29b-04141141ff6b","created":"2018-04-27T07:14:35.21Z","lastChanged":"2018-10-15T06:33:08.923Z","name":{"en":"Side Bend (Cable)","custom":null},"instructions":{"en":"Adjust the pulley height so that it's almost at floor level. With the machine to your side, grab the cable attachment with your nearest arm by bending at the waist. This is your starting position.||Pull on the cable through your waist so your torso leans away from the pulley until your torso is straight.||Slowly lower the weight and return to the starting position by leaning your torso towards the pulley.||Repeat for reps, then continue with the opposite side."},"media":[{"url":"https://files.strong.app/users/global/IMGuodPjbv9AD.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUuodPjbv9AD%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/3e15b3fa-bd04-49ff-a622-633208a2d5df"},"tag":[{"href":"/api/tags/back"}]},"id":"3e15b3fa-bd04-49ff-a622-633208a2d5df","created":"2018-04-27T07:14:27.818Z","lastChanged":"2018-10-15T06:32:57.412Z","name":{"en":"Shrug (Machine)","custom":null},"instructions":{"en":"Hold the machine grips with pronated grip at shoulder width.||While exhaling, contract the trap muscles and elevate the bar.||Hold at the upper position and lower back to the starting position while exhaling.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGnDh8Us74T8.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDnDh8Us74T8.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUnDh8Us74T8%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/534954cb-6720-45c4-bf63-a0766142ec6c"},"tag":[{"href":"/api/tags/back"}]},"id":"534954cb-6720-45c4-bf63-a0766142ec6c","created":"2018-04-27T07:14:21.047Z","lastChanged":"2018-09-27T09:14:44.194Z","name":{"en":"Seated Row (Machine)","custom":null},"instructions":{"en":"Grip the machine handles with both hands and sit with chest upright and back straight.||With shoulders retracted, pull the handle towards the mid torso.||Squeeze the back muscles as the handle approaches the torso and hold before returning to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGqg1ric4s1t.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDqg1ric4s1t.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUqg1ric4s1t%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/045d89bc-900c-444f-b72a-3852a05ef78f"},"tag":[{"href":"/api/tags/legs"}]},"id":"045d89bc-900c-444f-b72a-3852a05ef78f","created":"2018-04-27T07:14:05.816Z","lastChanged":"2018-09-27T09:14:36.681Z","name":{"en":"Romanian Deadlift (Dumbbell)","custom":null},"instructions":{"en":"Stand with shoulder width or narrower stance and grasp dumbbells from the rack, or deadlift from floor with shoulder width to wide overhand grip. This is your starting position.||Lower bar toward top of feet by bending hips while tracing front contour of legs through downward motion. Gradually bend knees through descent and keep your spine straight.||Once your hamstrings are fully stretched, return to the starting position by extending hips and knees until standing upright. Pull shoulders back slightly if rounded.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGvIShAdvKvL.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDvIShAdvKvL.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUvIShAdvKvL%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/8dc8a29b-674b-43c9-bf6e-46b95f3414be"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"8dc8a29b-674b-43c9-bf6e-46b95f3414be","created":"2018-04-27T07:13:59.315Z","lastChanged":"2018-09-27T09:14:28.128Z","name":{"en":"Reverse Fly (Machine)","custom":null},"instructions":{"en":"Adjust the machine handles so that they are placed in front of you, and adjust the seat height so the handles are at shoulder level.||Grip the handles and make sure your arms are fully extended. This is your starting position.||Pull your hands out to the side and backwards, forming a semi-circular pattern. Focus on moving the weight with your rear delts.||Once your arms are fully extended to your side, hold the position for a brief moment and slowly return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/THUf9oYdoIaWy%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/edd6d6dd-2605-414a-bf0d-5ac3e41b8c06"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"edd6d6dd-2605-414a-bf0d-5ac3e41b8c06","created":"2018-04-27T07:13:52.511Z","lastChanged":"2018-09-27T09:14:24.327Z","name":{"en":"Reverse Fly (Dumbbell)","custom":null},"instructions":{"en":"NOTE: This exercise can be done one arm at a time or two arms at the same time.||Adjust the bench so that it's at a 30 to 45 degree angle and lie down on the bench with your chest and torso pressing into the bench.||Hold a dumbbell on each hand and let your arms hang down with a slight bend at your elbows. This is your starting position.||Squeeze your shoulder blades together and move the weights out and away from each other to the side in an arc motion while exhaling.||Pause at the top when your arms are parallel to the floor, then return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGoCsoHBYJDf.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDoCsoHBYJDf.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUoCsoHBYJDf%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/56f23487-1b65-4d4e-bcba-9d7a424110ef"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"56f23487-1b65-4d4e-bcba-9d7a424110ef","created":"2018-04-27T07:13:45.418Z","lastChanged":"2018-09-27T09:14:20.736Z","name":{"en":"Reverse Fly (Cable)","custom":null},"instructions":{"en":"Adjust the pulleys so that the handles are at chest height.||Reach across your body and grab the left handle with your right hand, and grab the right handle with your left hand.||Position your arms straight ahead while holding onto each handle. This is your starting position.||Pull on the handles by moving your hands out to the side and back, and focusing on pulling the weight using your rear delts.||Once fully extended to the side, hold the position for a brief moment and slowly return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGlEoprkFYZo.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUlEoprkFYZo%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/26c6975a-b7f5-4eec-8129-527a07a59d73"},"tag":[{"href":"/api/tags/arms"}]},"id":"26c6975a-b7f5-4eec-8129-527a07a59d73","created":"2018-04-27T07:13:38.677Z","lastChanged":"2018-10-15T06:32:45.934Z","name":{"en":"Reverse Curl (Band)","custom":null},"instructions":{"en":"Stand with bands under the midfoot and with elbows touching the side of the torso. Grasp the handles with a pronated grip.||Using biceps, pull forearms and hands upward until fully contracted.||Squeeze biceps and slowly lower back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG8NxYtp6RAJ.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU8NxYtp6RAJ%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/a8eb5de6-5b77-4e81-adab-0835729506c7"},"tag":[{"href":"/api/tags/arms"}]},"id":"a8eb5de6-5b77-4e81-adab-0835729506c7","created":"2018-04-27T07:13:31.79Z","lastChanged":"2018-09-27T09:14:12.516Z","name":{"en":"Preacher Curl (Machine)","custom":null},"instructions":{"en":"Adjust the preacher bench to the appropriate height and hold a the machine handles with upper arm placed against the pad.||Breathing out, contract the bicep and pull the barbell towards the upper chest.||Hold at the upper position while contracting the bicep and then slowly return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGuEMx4aDD3G.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDuEMx4aDD3G.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUuEMx4aDD3G%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/815c8007-0c79-4f8d-a2b8-873f7c03be9a"},"tag":[{"href":"/api/tags/arms"}]},"id":"815c8007-0c79-4f8d-a2b8-873f7c03be9a","created":"2018-04-27T07:13:25.694Z","lastChanged":"2018-09-27T09:14:09.449Z","name":{"en":"Preacher Curl (Dumbbell)","custom":null},"instructions":{"en":"NOTE: This exercise can be performed with either one arm at a time or both arms at the same time.||Adjust the preacher bench to the appropriate height and hold the dumbbells with upper arm placed against the pad.||Breathing out, contract the bicep and pull the barbell towards the upper chest.||Hold at the upper position while contracting the bicep and then slowly return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG0CAunsXMZ8.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VID0CAunsXMZ8.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THU0CAunsXMZ8%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/ad292205-db0e-4ced-9cef-f82b8aa243d5"},"tag":[{"href":"/api/tags/legs"}]},"id":"ad292205-db0e-4ced-9cef-f82b8aa243d5","created":"2018-04-27T07:13:18.588Z","lastChanged":"2018-09-27T09:14:01.036Z","name":{"en":"Pistol Squat","custom":null},"instructions":{"en":"While standing upright, raise one foot off the floor. Make sure that your head is looking directly forward and your chest is help up high. Keep your knees and hips slightly bent with your back straight and your arms held directly in front of you. This is your starting position.||Lower your body and squat down by flexing your hips and knees. Make sure to extend your raised leg forward to make room for it as you descend.||Pay close attention to your balance and go as low as your flexibility allows you to.||At the bottom of the movement, hold for a brief moment and slowly return to the starting position by extending your hips and your knees and driving the weight through your working foot.||Repeat for reps, then switch to the opposite side."},"media":[{"url":"https://files.strong.app/users/global/IMGSN216s1ssO.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUSN216s1ssO%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"WEIGHTED_BODYWEIGHT","mandatory":null,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/487e8b08-458f-43da-a9f6-e339c8d548a9"},"tag":[{"href":"/api/tags/chest"}]},"id":"487e8b08-458f-43da-a9f6-e339c8d548a9","created":"2018-04-27T07:13:12.028Z","lastChanged":"2018-09-27T09:13:52.538Z","name":{"en":"Pec Deck (Machine)","custom":null},"instructions":{"en":"Sitting with the pad against the back, place your forearms against the pad with your elbows at a 90 degree angle.||Squeeze the chest and bring your elbows together.||Hold the contraction for a brief moment and slowly return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGtklNHrWzOF.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDtklNHrWzOF.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUtklNHrWzOF%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/45fbc14c-584e-473f-81f3-14ad422906be"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"45fbc14c-584e-473f-81f3-14ad422906be","created":"2018-04-27T07:10:30.854Z","lastChanged":"2018-10-15T05:42:48.307Z","name":{"en":"Overhead Press (Cable)","custom":null},"instructions":{"en":"Move the cables to the bottom of the towers and select an appropriate weight.||Raise handles to shoulder height and align parallel to the shoulders.||Align elbow with handle so that it is perpendicular to the group and press upward while exhaling.||Lower handles to starting position slowly while inhaling.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGC3J3MzGLLv.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUC3J3MzGLLv%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/b2f5a8c1-b66a-4b4f-8f2a-72fbf578d943"},"tag":[{"href":"/api/tags/legs"}]},"id":"b2f5a8c1-b66a-4b4f-8f2a-72fbf578d943","created":"2018-04-27T07:10:10.317Z","lastChanged":"2018-10-15T05:42:26.642Z","name":{"en":"Lying Leg Curl (Machine)","custom":null},"instructions":{"en":"Adjust the machine lever to fit your height so that the pad of the lever is placed a few inches under your calves when lying face down.||While keeping your torso flat on the bench, grab the machine handles and ensure that your legs are fully stretched. This is your starting position.||Without lifting the upper legs from the pad, curl your legs up as high as you possibly can by bringing your foot as close as possible to your glutes.||Hold this position for a brief moment, then bring your legs back down to the initial position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGBwAaRYiaI1.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDBwAaRYiaI1.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUBwAaRYiaI1%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/d3f21789-0e0c-4c2a-a633-3617f383a11d"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"d3f21789-0e0c-4c2a-a633-3617f383a11d","created":"2018-04-27T07:09:06.873Z","lastChanged":"2018-10-15T05:42:24.823Z","name":{"en":"Lateral Raise (Machine)","custom":null},"instructions":{"en":"Adjust the seat height on the machine and select an appropriate load, then take a seat and place your upper arm against the pad. Maintain a straight torso -- this is your starting position.||Begin the movement by pushing your elbows upwards and outwards, and continue raising them until they're parallel with the floor.||Hold at the top of the movement for a brief moment, then slowly return to the starting position in a controlled manner.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG4389vcZicE.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU4389vcZicE%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/a8121bda-a232-4da2-be80-85bbe05c53d7"},"tag":[{"href":"/api/tags/back"}]},"id":"a8121bda-a232-4da2-be80-85bbe05c53d7","created":"2018-04-27T07:08:57.716Z","lastChanged":"2018-10-15T05:40:53.682Z","name":{"en":"Lat Pulldown (Machine)","custom":null},"instructions":{"en":"Sit down at the machine and secure your knees under the knee pads.||Grip the machine handles with a pronated grip at around than shoulder width.||As you exhale, pull the handles down until it touches the upper chest.||Pause and squeeze the back muscles.||Slowly bring the bar back to the starting position with the lats fully stretched.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGIyDTukznLV.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUIyDTukznLV%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/f12e2a9b-02ea-4d38-9127-aa6234786d3a"},"tag":[{"href":"/api/tags/back"}]},"id":"f12e2a9b-02ea-4d38-9127-aa6234786d3a","created":"2018-04-27T07:08:49.051Z","lastChanged":"2018-10-15T05:40:57.943Z","name":{"en":"Lat Pulldown - Wide Grip (Cable)","custom":null},"instructions":{"en":"Sit down at the machine and secure your knees under the knee pads.||Grip the bar with a pronated grip wider than shoulder width.||As you exhale, pull the handles down until it touches the upper chest.||Pause and squeeze the back muscles.||Slowly bring the bar back to the starting position with the lats fully stretched.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGnPSMbunT1f.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUnPSMbunT1f%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/fbd89dfb-0de7-4808-86d7-979d6f35126a"},"tag":[{"href":"/api/tags/back"}]},"id":"fbd89dfb-0de7-4808-86d7-979d6f35126a","created":"2018-04-27T07:08:40.802Z","lastChanged":"2018-10-15T05:40:56.425Z","name":{"en":"Lat Pulldown - Underhand (Cable)","custom":null},"instructions":{"en":"Sit down at the machine and secure your knees under the knee pads.||Grip the bar with a supinated grip slightly outside of shoulder width.||As you exhale, pull the handles down until it touches the upper chest.||Pause and squeeze the back muscles.||Slowly bring the bar back to the starting position with the lats fully stretched.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGFLkiUDr4re.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUFLkiUDr4re%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/3ee4f524-773c-453b-bcb9-192f9c6a2efa"},"tag":[{"href":"/api/tags/core"}]},"id":"3ee4f524-773c-453b-bcb9-192f9c6a2efa","created":"2018-04-27T07:08:32.545Z","lastChanged":"2018-10-15T05:39:56.605Z","name":{"en":"Knee Raise (Captain's Chair)","custom":null},"instructions":{"en":"Rest your forearms on the captain's chair pads while holding on to the handles -- your arms should be bent at a 90 degree angle.||The torso should be straight with the lower back pressed against the pad of the machine and the legs hanging straight down. This is your starting position.||Lift your legs up and bring your knees to your chest. Be sure not to use any momentum, and avoid swinging your legs up.||Hold at the top of the movement for a brief moment, then lower your legs back down to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGwkhBV3Coyj.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDwkhBV3Coyj.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUwkhBV3Coyj%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"WEIGHTED_BODYWEIGHT","mandatory":null,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/65e1c38c-2013-40df-9d57-716a7f7f71e1"},"tag":[{"href":"/api/tags/back"}]},"id":"65e1c38c-2013-40df-9d57-716a7f7f71e1","created":"2018-04-27T07:08:23.935Z","lastChanged":"2018-09-27T08:55:57.117Z","name":{"en":"Iso-Lateral Row (Machine)","custom":null},"instructions":{"en":"NOTE: This exercise can be performed one arm at a time or both hands at the same time.||Grip the machine handles with both hands and sit with chest upright against the pad and back straight.||With shoulders retracted, pull the handle towards the mid torso.||Squeeze the back muscles as the handle approaches the torso and hold before returning to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG8UKC0MjWJ0.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU8UKC0MjWJ0%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/b710665a-f88e-4d31-99bf-5ecb7b5f6500"},"tag":[{"href":"/api/tags/chest"}]},"id":"b710665a-f88e-4d31-99bf-5ecb7b5f6500","created":"2018-04-27T07:08:14.852Z","lastChanged":"2018-09-27T08:55:55.242Z","name":{"en":"Iso-Lateral Chest Press (Machine)","custom":null},"instructions":{"en":"NOTE: This exercise can be done one arm at a time or with both arms at the same time.||Adjust the seat for your height so that the handles are near the middle of your chest. Your head should be up straight, and your chest held upwards. This is your starting position.||Press the handles forward until your arms are fully extended.||Briefly pause at the top of the movement, and lower the weight back down to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG949NJCigex.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VID949NJCigex.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THU949NJCigex%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/9a999f16-ca2a-47bf-a96c-b4977a6173ff"},"tag":[{"href":"/api/tags/back"}]},"id":"9a999f16-ca2a-47bf-a96c-b4977a6173ff","created":"2018-04-27T07:08:05.493Z","lastChanged":"2018-09-27T08:56:12.376Z","name":{"en":"Inverted Row (Bodyweight)","custom":null},"instructions":{"en":"NOTE: For this exercise, you can use a power rack or a Smith machine.||Position a bar in a rack to about waist height.||Lie down underneath the bar and hang on the bar with a slightly wider than shoulder width Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.||Pull your chest towards the bar by retracting your shoulder blades and flexing at the elbow.||Pause at the top of the movement, then slowly lower yourself back down to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGPrVcu3FSXf.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDPrVcu3FSXf.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUPrVcu3FSXf%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/2a19b409-da25-48de-8205-3fb89f7e95f2"},"tag":[{"href":"/api/tags/cardio"}]},"id":"2a19b409-da25-48de-8205-3fb89f7e95f2","created":"2018-04-27T07:06:47.88Z","lastChanged":"2018-10-15T05:54:09.348Z","name":{"en":"Running (Treadmill)","custom":null},"instructions":null,"media":[{"url":"https://files.strong.app/users/global/IMGHiAlcwtgMx.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDHiAlcwtgMx.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUHiAlcwtgMx%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DISTANCE","mandatory":null,"isExponent":null},{"cellType":"DURATION","mandatory":null,"isExponent":null}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/ed06489a-f597-4cc1-81d0-eef7804f1fc5"},"tag":[{"href":"/api/tags/back"}]},"id":"ed06489a-f597-4cc1-81d0-eef7804f1fc5","created":"2018-04-27T07:06:35.138Z","lastChanged":"2018-10-15T06:32:22.125Z","name":{"en":"Incline Row (Dumbbell)","custom":null},"instructions":{"en":"NOTE: This exercise can be done one arm at a time or two arms at the same time.||Adjust the bench so that it's at a 30 to 45 degree angle and lean into it.||Hold a dumbbell on each hand and let your arms hang down. This is your starting position.||Row the dumbbells up to your side by retracting your shoulder blades and pulling at the elbows.||Pause at the top of the exercise, and then return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGuAFBYeQy5e.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDuAFBYeQy5e.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUuAFBYeQy5e%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/a45a5776-cbfc-4abf-9a05-f5c7d110c8ff"},"tag":[{"href":"/api/tags/arms"}]},"id":"a45a5776-cbfc-4abf-9a05-f5c7d110c8ff","created":"2018-04-27T07:06:24.373Z","lastChanged":"2018-10-15T06:32:16.894Z","name":{"en":"Incline Curl (Dumbbell)","custom":null},"instructions":{"en":"NOTE: This exercise can be done with two arms at the same time, or one hand at a time.||Adjust the bench so that it has a 45 degree incline and lie down on it with a dumbbell in each hand and elbows touching the side of the torso.||Holding the upper arm stationary, curl the right weight with palms facing forward. Lift the dumbbell toward the shoulder until the bicep is fully contracted. Hold this position for a second and squeeze the bicep.||Lower the right dumbbell to the starting position and repeat the same movement with the left dumbbell.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/THUnj6lGOZQiL%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/247fe479-b90c-40a3-baf1-07f3c05ed014"},"tag":[{"href":"/api/tags/chest"}]},"id":"247fe479-b90c-40a3-baf1-07f3c05ed014","created":"2018-04-27T07:06:17.06Z","lastChanged":"2018-09-27T09:13:28.85Z","name":{"en":"Incline Chest Press (Machine)","custom":null},"instructions":{"en":"Adjust the seat for your height so that the handles are near the top of your chest. Your head should be up straight, and your chest held upwards. 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This is your starting position.||While keeping a firm grip on the handle, crunch the weight as you simultaneously bring your legs closer to your upper torso. 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With your feet flat on the floor, place your hands loosely behind your head. This is your starting position.||Crunch your upper torso and bring your right elbow across your body while simultaneously bringing your left knee towards your elbow at the same time. Make sure you contract the abs throughout the movement instead of simply moving your elbow.||Return to the starting position, and repeat the movement with the opposite side.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG7E1CSmXEnl.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU7E1CSmXEnl%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"WEIGHTED_BODYWEIGHT","mandatory":null,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/21ddb847-98cd-4f6c-bea5-1df51163973d"},"tag":[{"href":"/api/tags/legs"}]},"id":"21ddb847-98cd-4f6c-bea5-1df51163973d","created":"2018-04-27T07:03:59.828Z","lastChanged":"2018-10-15T06:10:33.091Z","name":{"en":"Calf Press on Seated Leg Press","custom":null},"instructions":{"en":"NOTE: This exercise can be done with both legs at a time or one leg at a time.||Sit down on the leg press machine and place your legs on the platform at a shoulder width foot stance.||Lower the safety bars while holding the weighted platform in place with your feet, then press the sled all the way out until your legs are fully extended without locking your knees.||Place your feet so that only your toes are on the platform and your heels are extending off the sled. This is your starting position.||Press on the sled by raising your heels and extending your ankles as high as possible and flexing your calf. Both of your knees should be kept stationary at all times.||Breathe in and go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGEtNiOHW0ra.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUEtNiOHW0ra%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/819a0ba2-0a52-41f9-81dc-8f00c1f5a55d"},"tag":[{"href":"/api/tags/legs"}]},"id":"819a0ba2-0a52-41f9-81dc-8f00c1f5a55d","created":"2018-04-27T07:03:47.334Z","lastChanged":"2018-10-15T06:10:31.69Z","name":{"en":"Calf Press on Leg Press","custom":null},"instructions":{"en":"NOTE: This exercise can be done with both legs at a time or one leg at a time.||Sit down on the leg press machine and place your legs on the platform at a shoulder width foot stance.||Lower the safety bars while holding the weighted platform in place with your feet, then press the sled all the way up until your legs are fully extended without locking your knees. Your torso and the legs should make perfect 90-degree angle.||Place your feet so that only your toes are on the platform and your heels are extending off the sled. This is your starting position.||Press on the sled by raising your heels and extending your ankles as high as possible and flexing your calf. Both of your knees should be kept stationary at all times.||Breathe in and go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGNyW1k6j3hV.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDNyW1k6j3hV.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUNyW1k6j3hV%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/c8fc2454-6b09-4e28-a762-397cca489fd2"},"tag":[{"href":"/api/tags/legs"}]},"id":"c8fc2454-6b09-4e28-a762-397cca489fd2","created":"2018-04-27T07:03:24.266Z","lastChanged":"2018-10-15T05:52:05.988Z","name":{"en":"Cable Pull Through","custom":null},"instructions":{"en":"Adjust the pulley height so that it's close to the floor with a rope attached.||Face away from the machine and grab the rope while straddling the cable between your legs. 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This is your starting position.||While keeping your elbow in place, extend your arm as straight as possible.||Squeeze the triceps and pause briefly, then slowly lower the weight back down to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGvt2ZDMDLZG.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUvt2ZDMDLZG%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/70709ccd-1f01-4725-98ad-193d2004babf"},"tag":[{"href":"/api/tags/arms"}]},"id":"70709ccd-1f01-4725-98ad-193d2004babf","created":"2018-04-27T07:01:57.735Z","lastChanged":"2018-10-15T05:51:11.805Z","name":{"en":"Bicep Curl (Cable)","custom":null},"instructions":{"en":"NOTE: This exercise can also be done one arm at a time depending on the cable grip you choose to use.||Stand while holding the bar at shoulder width with an underhand grip and elbows touching the side of the torso.||Holding the upper arm stationary, curl barbell up with palm facing forward. Lift the bar towards the shoulder until the bicep is fully contracted. 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Set up the smith bar at a height where arms are near full extension.||Unlock the bar above the chest with arms straight.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGyw5V7e2goL.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/VIDyw5V7e2goL.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUyw5V7e2goL%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/6f7f2abf-43f9-414c-8fc9-cc02193c9669"},"tag":[{"href":"/api/tags/chest"}]},"id":"6f7f2abf-43f9-414c-8fc9-cc02193c9669","created":"2018-01-22T05:33:14.418Z","lastChanged":"2018-09-27T07:15:00.771Z","name":{"en":"Decline Bench Press (Dumbbell)","custom":null},"instructions":{"en":"Lie on a decline bench, securing legs on the end of the bench.||Either get dumbbells handed to you or sit with the dumbbells resting on top of your thighs and slowly bring dumbbells to shoulder width.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and push dumbbells outward and extend arms squeezing the chest.||Breath in and lower dumbbells to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGUBYolOfQHf.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUUBYolOfQHf%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/9000fcaf-155a-410e-b774-ee1dce73b62d"},"tag":[{"href":"/api/tags/legs"}]},"id":"9000fcaf-155a-410e-b774-ee1dce73b62d","created":"2018-01-22T05:33:07.453Z","lastChanged":"2018-09-27T07:15:01.459Z","name":{"en":"Deadlift (Smith Machine)","custom":null},"instructions":{"en":"Set the smith bar at middle thigh height.Place feet shoulder width apart and grip the bar at shoulder width apart.||Unlock the smith bar, lower hips and bend knees to lower the bar to mid shin level. During the movement ensure the chest is lifted and the core is braced (should be braced the entire movement). ||Pull bar upward extending hips and straightening the torso.||Return weight to the lower position in a controlled motion by breaking at the hips and bending the legs.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGSPZT7Bbm4I.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUSPZT7Bbm4I%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"OTHER_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/84a59482-5faf-451d-b5a9-6e98e868f006"},"tag":[{"href":"/api/tags/legs"}]},"id":"84a59482-5faf-451d-b5a9-6e98e868f006","created":"2018-01-22T05:32:59.887Z","lastChanged":"2018-09-20T08:05:58.911Z","name":{"en":"Deadlift (Dumbbell)","custom":null},"instructions":{"en":"Hold 1 dumbbell in each hand and place feet shoulder width apart).||Lower hips and bend knees. 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Retract shoulder blades and position dumbbells next to the shins.||Pull dumbbells upward extending hips and straightening the torso.||Return to the starting position by breaking at the hips and bending the legs.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGxIxdLNbrY7.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUxIxdLNbrY7%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/6edf0381-ebaf-4163-9f0f-f6099f9e29ff"},"tag":[{"href":"/api/tags/legs"}]},"id":"6edf0381-ebaf-4163-9f0f-f6099f9e29ff","created":"2018-01-22T05:32:46.648Z","lastChanged":"2018-09-27T07:17:13.807Z","name":{"en":"Deadlift (Band)","custom":null},"instructions":{"en":"Place the bands under the foot.||Place feet shoulder width apart and grip the band handles at shoulder width apart.||Lower hips and bend knees. Lift the chest and take a deep breath to brace the core (should be braced the entire movement). Retract shoulder blades to take the slack out of the band. ||Pull handles upward extending hips and straightening the torso.||Return to the starting position by breaking at the hips and bending the legs.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGGFnv9dBovZ.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUGFnv9dBovZ%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"WEIGHTED_BODYWEIGHT","mandatory":null,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/de39b561-a90f-4212-95a3-84789c6f4813"},"tag":[{"href":"/api/tags/arms"}]},"id":"de39b561-a90f-4212-95a3-84789c6f4813","created":"2018-01-22T05:32:40.268Z","lastChanged":"2018-10-15T06:15:24.912Z","name":{"en":"Bench Press - Close Grip (Barbell)","custom":null},"instructions":{"en":"Lie on the bench with feet firm on the floor, hold the bar slightly inside of shoulder width.||Lift the bar off the rack above the chest with arms straight.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for 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Lift the dumbbell toward the shoulder until the bicep is fully contracted. Hold this position for a second and squeeze the bicep.||Lower the right dumbbell to the starting position and repeat the same movement with the left dumbbell.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDgmuuQgiVFC.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUgmuuQgiVFC%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/c37a6d8d-d7d9-411b-a419-5066f341be00"},"tag":[{"href":"/api/tags/back"}]},"id":"c37a6d8d-d7d9-411b-a419-5066f341be00","created":"2016-02-19T05:42:34.748Z","lastChanged":"2017-12-15T07:05:02.307Z","name":{"en":"Bent Over Row (Dumbbell)","custom":null},"instructions":{"en":"Hold dumbbells with palms facing the outer thigh.||Bend the legs and tilt the torso with a straight back.||Flexing the core, keep head in neutral position, pull the dumbbells back towards your hip.||Exhale and squeeze the back at the top contracted position.||Lower the weight while inhaling to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDDdd3vP1Spm.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUDdd3vP1Spm%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/737d7664-5231-44f9-a112-a4c087f67675"},"tag":[{"href":"/api/tags/chest"}]},"id":"737d7664-5231-44f9-a112-a4c087f67675","created":"2016-02-19T05:42:34.741Z","lastChanged":"2017-12-15T07:40:52.117Z","name":{"en":"Bench Press (Dumbbell)","custom":null},"instructions":{"en":"Begin sitting on the bench with dumbbells resting on your lower thighs.||Kick the dumbbells up one by one with your knee to raise the weights, while simultaneously lying back onto the bench.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe out and push dumbbells until arms are fully extended.||Breathe in and lower dumbbells to the middle chest around the nipple line.||After pausing at the bottom, push the dumbbells towards the starting position squeezing the chest.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDUinIipe733.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUUinIipe733%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/d74736d6-ac37-408f-adaf-9766f17ee9a9"},"tag":[{"href":"/api/tags/chest"}]},"id":"d74736d6-ac37-408f-adaf-9766f17ee9a9","created":"2016-02-19T05:42:34.736Z","lastChanged":"2018-01-02T11:42:29.524Z","name":{"en":"Around the World","custom":null},"instructions":{"en":"Lie down on a bench while holding a dumbbell in each hand. Your arms should be parallel to the floor and your palms should face towards the ceiling. Keep a slight bend on your elbows, and keep your hands next to your thighs.||Inhale, hold your breath, and bring the dumbbells over the top of your head in a circular motion -- be sure to keep your arms parallel to the floor at all times.||Return the weight to the starting position in the same manner while exhaling.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDs3Tej5ShU6.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUs3Tej5ShU6%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/3c24e378-0ae0-4b62-bfd5-bed2e8bffdfa"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"3c24e378-0ae0-4b62-bfd5-bed2e8bffdfa","created":"2016-02-19T05:42:34.731Z","lastChanged":"2018-09-21T09:15:47.179Z","name":{"en":"Arnold Press (Dumbbell)","custom":null},"instructions":{"en":"Sit upright on a bench and hold a dumbbell in each hand, at chest level. Keep your palms facing your body, as if you are performing a dumbbell curl.||Raise the dumbbells upwards while simultaneously rotating your palms until they face forwards, until your arms are fully extended straight above you.||After pausing briefly, lower the dumbbells while rotating your palms back towards you back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDYjduudWrec.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUYjduudWrec%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"DUMBBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/45a0a30b-ffb7-4722-a0cf-2889baa7ff9a"},"tag":[{"href":"/api/tags/back"}]},"id":"45a0a30b-ffb7-4722-a0cf-2889baa7ff9a","created":"2016-02-19T05:42:34.726Z","lastChanged":"2018-09-21T09:34:20.302Z","name":{"en":"Upright Row (Barbell)","custom":null},"instructions":{"en":"Hold barbell with arms shoulder width and grip with a pronated grip.||Use shoulders to lift the barbell as you exhale.||Elbows should lead movement and the bar should be close to the body as it is elevated.||Continue to lift until bar is chin level. Hold at this position as you contract the shoulder muscles.||Lower to starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDWije88fsbG.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUWije88fsbG%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/91efd24a-9acc-40dd-8f7f-16a1ab175f33"},"tag":[{"href":"/api/tags/arms"}]},"id":"91efd24a-9acc-40dd-8f7f-16a1ab175f33","created":"2016-02-19T05:42:34.719Z","lastChanged":"2018-11-07T06:27:38.19Z","name":{"en":"Triceps Extension","custom":null},"instructions":{"en":"Grip the handle attachment with a supinated grip, securing the elbow to the side of the body.||Extend forearm to fully extend arm while flexing the tricep and exhaling.||Return to the starting position while inhaling.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG3mlXs9RUaB.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU3mlXs9RUaB%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/bed21e75-8a87-4711-847e-7e1b86a74436"},"tag":[{"href":"/api/tags/back"}]},"id":"bed21e75-8a87-4711-847e-7e1b86a74436","created":"2016-02-19T05:42:34.714Z","lastChanged":"2018-09-21T09:38:53.354Z","name":{"en":"Sumo Deadlift (Barbell)","custom":null},"instructions":{"en":"Position feet under bar in a wide stance. Squat down and grasp bar between legs with shoulder width grip. Bracing the core, flexing the quads and keeping the chest upward.||Drive through the floor with the weight spread on the heel and midfoot and extend through the hips.||As the bar passes the knees drive shoulders back and chest upward.||Lower weight back to the starting position and repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGkVut3XwK2C.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUkVut3XwK2C%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/80057986-ebf3-4adb-8674-d48932b693c6"},"tag":[{"href":"/api/tags/back"}]},"id":"80057986-ebf3-4adb-8674-d48932b693c6","created":"2016-02-19T05:42:34.707Z","lastChanged":"2018-09-21T10:23:59.038Z","name":{"en":"Stiff Leg Deadlift (Barbell)","custom":null},"instructions":{"en":"NOTE: People with poor hamstring flexibility might find this exercise difficult to perform. If this sounds like you, consider doing the Romanian Deadlift (Barbell) instead.||Approach the bar so it is positioned across the center of the foot.||Place feet shoulder width apart.||While keeping your knees stationary and your legs as straight as possible, reach for the bar by bending at the waist and keeping your back straight. You should feel a stretch in your hamstrings.||Grip the bar with your arms at shoulder width.||Lift your chest up and take a deep breath to brace the core (it should be braced the entire movement).||Retract shoulder blades and pull on the bar as much as you can without lifting it off the ground -- this is called \"taking the slack out of the bar.\"||Pull the bar upwards extending hips and straightening the torso.||Return weight to the floor in a controlled motion by bending at the waist, keeping your back straight, and without bending at the knees.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDTaH7uckGUZ.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUTaH7uckGUZ%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/ae9f2bee-8c45-4257-b7f2-da345cbf950c"},"tag":[{"href":"/api/tags/legs"}]},"id":"ae9f2bee-8c45-4257-b7f2-da345cbf950c","created":"2016-02-19T05:42:34.701Z","lastChanged":"2018-09-21T10:24:27.353Z","name":{"en":"Standing Calf Raise (Dumbbell)","custom":null},"instructions":{"en":"Stand upright with a dumbbell held by your side.||Stand with the ball of the foot on a platform 2 to 3 inches from the floor.||Start with the heel touching the floor, flexing the calf.||Raise the heels off the floor and exhale as you contract the calves.||Inhale and return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDMjX4y1Urnb.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUMjX4y1Urnb%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/b2f5a2de-c684-4e94-a6e5-581e0695fcac"},"tag":[{"href":"/api/tags/legs"}]},"id":"b2f5a2de-c684-4e94-a6e5-581e0695fcac","created":"2016-02-19T05:42:34.696Z","lastChanged":"2018-09-21T10:33:27.18Z","name":{"en":"Squat (Barbell)","custom":null},"instructions":{"en":"Place the bar between the traps and the upper back, with the hands shoulder width apart.||Place feet shoulder width apart and descend by breaking at the hips and sitting backwards.||Keep the head in a neutral position, back and spine in a straight and neutral position, the core flexed and knees pushed slightly outwards.||Descend to the bottom where thighs are parallel to the floor.||Push through the heel and middle foot to bring yourself back to starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDVwv1kbEexo.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUVwv1kbEexo%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/04ac1091-7b4c-44fb-9d00-b04fe3c5b1a1"},"tag":[{"href":"/api/tags/olympic"}]},"id":"04ac1091-7b4c-44fb-9d00-b04fe3c5b1a1","created":"2016-02-19T05:42:34.69Z","lastChanged":"2018-09-21T09:39:51.193Z","name":{"en":"Split Jerk (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Grab the barbell from the rack, or clean it from the floor with a slightly wider than shoulder overhand grip.||Position the bar above your chest with your head retracted.||Inhale and brace your core. Dip your body by bending your knees and your ankle, then explode up while pushing the barbell overhead. As your body is dropping downards, split one foot forward and the other one backwards.||Your split should put your front shin perpendicular to the floor in a vertical position, while your rear knee is bent with your rear foot on your toes.||Push up with both legs and return your feet to the side-by-side position.||Return the bar to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGvaRIOWh8YM.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUvaRIOWh8YM%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/e7b25cc7-693d-4ede-991f-62d32d3d69e9"},"tag":[{"href":"/api/tags/olympic"}]},"id":"e7b25cc7-693d-4ede-991f-62d32d3d69e9","created":"2016-02-19T05:42:34.683Z","lastChanged":"2018-09-21T09:39:36.258Z","name":{"en":"Snatch (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Starting with feet shoulder width apart, core braced and back straight, grip the bar with a pronated grip slightly outside of shoulder width.||Begin by pulling the bar by extending the knees, bringing the hips forward and dragging the bar up the front of the body.||As the bar passes the knee, perform a jumping motion as you simultaneously pull yourself under the bar and descend into a shallow squat.||In one smooth motion, bring the barbell over your head with your arms locked while continuing to descend into squat position.||Keeping the barbell overhead, squat down and back up.||Slowly lower the bar back down to mid thigh in a controlled motion – advanced lifters may drop the bar to the floor if using rubber plates.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGiotx0O2l2f.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUiotx0O2l2f%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/e5fa68c3-8f89-4fb8-a8b6-907c1feaceae"},"tag":[{"href":"/api/tags/arms"}]},"id":"e5fa68c3-8f89-4fb8-a8b6-907c1feaceae","created":"2016-02-19T05:42:34.678Z","lastChanged":"2018-09-21T09:40:09.095Z","name":{"en":"Skullcrusher (Barbell)","custom":null},"instructions":{"en":"Sit down on a flat bench with the barbell on your lap.||Raise the bar up to shoulder height by kicking your knees up.||While holding the barbell in place, lie down on the bench with your arms fully extended and the weight directly above your shoulders.||Lower the bar to your forehead by bending your elbows. Make sure your elbows stay in place and that you slow your descent as the weight approaches your forehead.||Push the bar back up to starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGOg1P7G2yLd.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUOg1P7G2yLd%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/ba31414c-4bd8-441b-9e1a-56a68220831b"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"ba31414c-4bd8-441b-9e1a-56a68220831b","created":"2016-02-19T05:42:34.673Z","lastChanged":"2018-09-21T09:40:25.039Z","name":{"en":"Shrug (Barbell)","custom":null},"instructions":{"en":"With feet shoulder width and hands at shoulder width position pick up the bar with an overhand grip.||Raise your shoulders up, squeezing your upper back and traps together.||Hold at the retracted position while keeping the head and neck in a neutral position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDyGKwjg5X73.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUyGKwjg5X73%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/4d563338-f2ed-430d-ae12-ec45482edf20"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"4d563338-f2ed-430d-ae12-ec45482edf20","created":"2016-02-19T05:42:34.667Z","lastChanged":"2018-09-21T10:36:38.263Z","name":{"en":"Overhead Press (Barbell)","custom":null},"instructions":{"en":"Start with barbell at slightly below chest level.||With arms at shoulder width, unrack the bar and step backward.||Flexing the glutes and keeping the core tight, push the barbell upwards over the head as you exhale.||Lower the bar towards the starting position as you inhale.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDeIgr8TfYYv.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUeIgr8TfYYv%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/4bfc4dde-bd3d-4495-920d-eb646764e4de"},"tag":[{"href":"/api/tags/back"}]},"id":"4bfc4dde-bd3d-4495-920d-eb646764e4de","created":"2016-02-19T05:42:34.661Z","lastChanged":"2018-09-21T10:19:57.147Z","name":{"en":"Romanian Deadlift (Barbell)","custom":null},"instructions":{"en":"Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance.||Lower bar toward top of feet by bending hips while tracing front contour of legs through downward motion. Gradually bend knees through descent and keep spine straight so back is near horizontal at lowest position.||Once hamstring is stretched fully just before lowering bar to completely to floor, lift bar by extending hips and knees until standing upright. Pull shoulders back slightly if rounded.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGmm3mqL4P7R.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUmm3mqL4P7R%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/222b6cd5-87f3-42b7-9a0e-1ab4f4de59ee"},"tag":[{"href":"/api/tags/arms"}]},"id":"222b6cd5-87f3-42b7-9a0e-1ab4f4de59ee","created":"2016-02-19T05:42:34.655Z","lastChanged":"2018-09-21T10:27:24.267Z","name":{"en":"Reverse Curl (Barbell)","custom":null},"instructions":{"en":"Stand straight and hold the bar with an overhand grip at around shoulder width.||Keeping your elbows near your torso, raise the bar until your forearms are vertical.||Lower arms until fully extended.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGv1OIyrkKDp.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUv1OIyrkKDp%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/2506457c-207c-4a15-86b4-281257cb2c4d"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"2506457c-207c-4a15-86b4-281257cb2c4d","created":"2016-02-19T05:42:34.648Z","lastChanged":"2017-12-15T07:28:12.934Z","name":{"en":"Push Press","custom":null},"instructions":{"en":"Grip the barbell with a pronated grip at shoulder width apart.||Pull the barbell just above shoulders with elbows close to your body. Bend your knees and lower your body in to a half-squat position.||Press the weight over your head as you press through the heels to explosively stand up.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDkMyBB4B6aZ.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUkMyBB4B6aZ%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/83d40255-ea20-41de-9e13-d4893c100707"},"tag":[{"href":"/api/tags/olympic"}]},"id":"83d40255-ea20-41de-9e13-d4893c100707","created":"2016-02-19T05:42:34.643Z","lastChanged":"2018-09-21T09:42:36.248Z","name":{"en":"Press Under (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Position the bar on your shoulders by dismounting the barbell from a power rack or by cleaning it from the floor.||Grab the barbell with a very wide overhand grip. Feet should be pointed outwards and stance wide.||Press the bar overhead while squatting down until thighs are past parallel to the floor and arms are fully extended.||Keep the barbell overhead and stand back up until knees and hips are straight.||Bend knees slightly and drop the barbell back to your shoulders.||Straighten legs and get back to the starting position.||Repeat for reps."},"media":[],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/69a4be51-4b3b-4c89-8a54-7e83997f058c"},"tag":[{"href":"/api/tags/arms"}]},"id":"69a4be51-4b3b-4c89-8a54-7e83997f058c","created":"2016-02-19T05:42:34.638Z","lastChanged":"2018-09-21T10:18:51.174Z","name":{"en":"Preacher Curl (Barbell)","custom":null},"instructions":{"en":"Adjust the preacher bench to the appropriate height and hold a barbell with upper arm placed against the pad.||Breathing out, contract the bicep and pull the barbell towards the upper chest.||Hold at the upper position while contracting the bicep and then slowly return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGEp2xVQeaRa.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUEp2xVQeaRa%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/832eac71-da90-4faa-9031-8875081479d3"},"tag":[{"href":"/api/tags/olympic"}]},"id":"832eac71-da90-4faa-9031-8875081479d3","created":"2016-02-19T05:42:34.633Z","lastChanged":"2018-09-21T09:42:24.836Z","name":{"en":"Power Snatch (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Starting with feet shoulder width apart, core braced and back straight, grip the bar with a pronated grip slightly outside of shoulder width.||Begin by pulling the bar by extending the knees, bringing the hips forward and dragging the bar up the front of the body.||As the bar passes the knee, perform a jumping motion as you simulatenously pull yourself under the bar and descend into a shallow front squat.||Catch bar at arm's length before knees bend lower than 90°. As soon as barbell is caught on locked out arms in partial squat position, stand up with barbell over head immediately so thighs are no lower than parallel to floor.||Slowly lower the bar back down to mid thigh in a controlled motion – advanced lifters may drop the bar to the floor if using rubber plates.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGWgvrnQ9Ecf.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUWgvrnQ9Ecf%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/c40d8757-5c97-4543-bc13-5cb87c315bc2"},"tag":[{"href":"/api/tags/olympic"}]},"id":"c40d8757-5c97-4543-bc13-5cb87c315bc2","created":"2016-02-19T05:42:34.626Z","lastChanged":"2017-12-15T07:27:50.736Z","name":{"en":"Power Clean","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and ques.||Starting with feet shoulder width apart, core braced and back straight, grip the bar with a pronated grip slightly outside of shoulder width.||Begin by pulling the bar by extending the knees, bringing the hips forward and dragging the bar up the front of the body.||As the bar passes the knee, perform a jumping motion as you simulatenously pull yourself under the bar and descend into a shallow front squat.||Rack the bar across the front of the shoulders and stand to full height in clean position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDF2zOvKFzJb.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUF2zOvKFzJb%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/2d20bcc4-2a19-4016-9583-f74cdccb1f16"},"tag":[{"href":"/api/tags/back"}]},"id":"2d20bcc4-2a19-4016-9583-f74cdccb1f16","created":"2016-02-19T05:42:34.62Z","lastChanged":"2018-09-21T10:34:00.739Z","name":{"en":"Pendlay Row (Barbell)","custom":null},"instructions":{"en":"Standing upright hold a barbell with an overhand grip slightly outside of shoulder width.||Lean forward and pull the barbell towards the upper chest while squeezing the rear delts.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGoKH1VI85h7.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUoKH1VI85h7%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/c52fe00e-8ae8-4ea6-a287-4903f5c500ce"},"tag":[{"href":"/api/tags/olympic"}]},"id":"c52fe00e-8ae8-4ea6-a287-4903f5c500ce","created":"2016-02-19T05:42:34.615Z","lastChanged":"2018-09-21T10:31:56.337Z","name":{"en":"Overhead Squat (Barbell)","custom":null},"instructions":{"en":"With feet shoulder width apart, bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting.||Clean barbell and extend barbell overhead and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades.||Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling.||Drive from the heel and midfoot until back at the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG9lywqrYg9b.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU9lywqrYg9b%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/5974b925-ff0f-40de-9385-e6ccac763ddd"},"tag":[{"href":"/api/tags/shoulders"}]},"id":"5974b925-ff0f-40de-9385-e6ccac763ddd","created":"2016-02-19T05:42:34.608Z","lastChanged":"2018-09-21T10:22:49.149Z","name":{"en":"Strict Military Press (Barbell)","custom":null},"instructions":{"en":"Start with barbell at slightly below chest level.||With arms at shoulder width, unrack the bar and step backward.||Flexing the glutes and keeping the core tight, push the barbell upwards over the head as you exhale. Be sure that knees remain locked in place.||Lower the bar towards the starting position as you inhale.||Repeat for reps."},"media":[],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/f6e4ceab-9cd9-43ec-8f16-650f8caba2b4"},"tag":[{"href":"/api/tags/legs"}]},"id":"f6e4ceab-9cd9-43ec-8f16-650f8caba2b4","created":"2016-02-19T05:42:34.601Z","lastChanged":"2017-12-15T07:25:56.624Z","name":{"en":"Lunge (Barbell)","custom":null},"instructions":{"en":"With feet shoulder width apart in an upright position and holding a barbell on the back, take a medium length stride forward.||Descend by bending the forward leg to a comfortable position where the rear knee is just above the floor.||Knee should be roughly 90 degrees. Avoid knee extending far beyond the foot to prevent uneeded stress on joint.||Push upward with your forward foot, coming back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VID3pLCCXUzGF.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THU3pLCCXUzGF%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/e4c5920a-0b6b-485c-9b38-9ec25eaae77b"},"tag":[{"href":"/api/tags/olympic"}]},"id":"e4c5920a-0b6b-485c-9b38-9ec25eaae77b","created":"2016-02-19T05:42:34.596Z","lastChanged":"2018-09-21T10:01:08.445Z","name":{"en":"Jump Shrug (Barbell)","custom":null},"instructions":{"en":"Stand over the barbell with your feet at hip's width apart and the bar positioned over midfoot.||Squat down and grab the bar with a slightly wider than shoulder width overhand grip; the bar should be directly over your shoulders at this point and your torso straight.||Pull the bar off the floor by standing up and extending hips and knees.||When the bar passes your mid-thigh, jump up as high as possible and shrug the barbell upward with your shoulders.||Return the bar to the floor by slowly reversing the motion.||Repeat for reps."},"media":[],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/63d3c1b2-26b5-49bc-9ed9-3ea000e5768d"},"tag":[{"href":"/api/tags/chest"}]},"id":"63d3c1b2-26b5-49bc-9ed9-3ea000e5768d","created":"2016-02-19T05:42:34.579Z","lastChanged":"2018-09-21T10:29:54.566Z","name":{"en":"Incline Bench Press (Barbell)","custom":null},"instructions":{"en":"Lie flat on the incline bench holding the barbell with a shoulder width pronated grip.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Lift bar from the rack and hold above the chest with arms extended.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VID4sJye8S2vl.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THU4sJye8S2vl%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/b76cb4ce-53c9-42f8-b520-6f663ee8546b"},"tag":[{"href":"/api/tags/legs"}]},"id":"b76cb4ce-53c9-42f8-b520-6f663ee8546b","created":"2016-02-19T05:42:34.573Z","lastChanged":"2017-12-15T07:23:26.779Z","name":{"en":"Hip Thrust (Barbell)","custom":null},"instructions":{"en":"With a bench placed behind the back, place a loaded barbell across the upper thighs.||With feet directly under the knees, thrust hips forward while keeping the mid back against the bench. During the movement brace the core, exhale and flex the glutes.||Return to the starting position while inhaling.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGjJYO9D6jVc.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUjJYO9D6jVc%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/33474127-a045-46b7-b70d-4165cac41463"},"tag":[{"href":"/api/tags/olympic"}]},"id":"33474127-a045-46b7-b70d-4165cac41463","created":"2016-02-19T05:42:34.567Z","lastChanged":"2018-09-21T10:14:53.45Z","name":{"en":"Deadlift High Pull (Barbell)","custom":null},"instructions":{"en":"Position feet under bar in a wide stance. Squat down and grasp bar between legs with shoulder width grip. Bracing the core, flexing the quads and keeping the chest upward.||Drive through the floor with the weight spread on the heel and midfoot and extend through the hips.||As the bar passes the knees drive shoulders back, chest upward and flex elbows out to sides, pulling bar up to neck height.||Bend knees and lower barbell back to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG7FWdxQjgBO.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU7FWdxQjgBO%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/e6336f12-c2ff-4a76-b64e-3a1bc0d0a528"},"tag":[{"href":"/api/tags/olympic"}]},"id":"e6336f12-c2ff-4a76-b64e-3a1bc0d0a528","created":"2016-02-19T05:42:34.561Z","lastChanged":"2018-09-21T09:59:39.585Z","name":{"en":"Hang Snatch (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Stand with your feet at hip's width apart while holding on to the barbell with a very wide overhand grip. Arms should hang down straight with your chest spread out.||From this paused position, jump up and pull the barbell upwards with your arms while shrugging your shoulders.||Aggressively pull your body under the bar while raising the bar overhead and simultaneously moving into the squat position.||Once the arms are fully locked out at the bottom of the squat position, stand back up with the barbell remaining overhead.||Lower the bar to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGQX6CcV3bWg.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUQX6CcV3bWg%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/a5fbd395-09b3-473e-95a2-7275750666ad"},"tag":[{"href":"/api/tags/olympic"}]},"id":"a5fbd395-09b3-473e-95a2-7275750666ad","created":"2016-02-19T05:42:34.555Z","lastChanged":"2018-09-21T09:53:54.696Z","name":{"en":"Hang Clean (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Stand with your feet at hip's width apart while holding on to the barbell with a slightly wider than shoulder width overhand grip. Arms should hang down straight with your chest spread out.||From this paused position, jump up and pull the barbell upwards with your arms while shrugging your shoulders.||Pull your body under the bar while rotating your elbows.||After catching the bar on your shoulders, move into the squat position.||At the bottom of the squat, stand up immediately.||Lower the bar to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGEUoauh8bXr.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUEUoauh8bXr%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/2c0cfe0e-df0b-4e85-946c-8acef3ffa7e5"},"tag":[{"href":"/api/tags/legs"}]},"id":"2c0cfe0e-df0b-4e85-946c-8acef3ffa7e5","created":"2016-02-19T05:42:34.549Z","lastChanged":"2017-12-15T07:17:06.818Z","name":{"en":"Hack Squat","custom":null},"instructions":{"en":"With the back and shoulders against the pads of the machine, place feet shoulder width apart and slightly in front of the torso.||Bracing core and keeping chest up, push with the feet until the weight is supported by the shoulders. Unlock the hack squat by disengaging the safety bars.||Slowly lower the squat by breaking at the hips until the thighs and calves make a 90 degree angle.||When at the bottom of the squat, push through the heels and midfoot while exhaling to return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VID9NJ9ZUIn6L.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THU9NJ9ZUIn6L%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/8bf32b15-4ee9-49bc-87ae-57284e44b433"},"tag":[{"href":"/api/tags/back"}]},"id":"8bf32b15-4ee9-49bc-87ae-57284e44b433","created":"2016-02-19T05:42:34.543Z","lastChanged":"2018-09-21T10:17:49.491Z","name":{"en":"Good Morning (Barbell)","custom":null},"instructions":{"en":"Place the bar across the back with knees slightly bent.||Keeping core tight and back straight, break at the hips and bend down until near parallel.||Reverse motion by extending through the hips and bringing the chest back up.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDXnL4xCE7uy.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUXnL4xCE7uy%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/8ef3f10f-0e9a-4302-bf8f-ae98c0152933"},"tag":[{"href":"/api/tags/legs"}]},"id":"8ef3f10f-0e9a-4302-bf8f-ae98c0152933","created":"2016-02-19T05:42:34.537Z","lastChanged":"2018-09-21T10:29:22.634Z","name":{"en":"Front Squat (Barbell)","custom":null},"instructions":{"en":"Set the barbell at slightly below shoulder level.||With a braced core, chest up, create a shelf with the front of the delt with the bar touching the clavicle and neck. The fingers should rest under the bar with elbows pointed forward and up (depending on flexibility). Unrack the bar and step back to a position with feet shoulder width apart.||Keeping core braced, chest up and head neutral, break at the hips keeping pressure on the midfoot and descend into a squat. Continue lowering the body until the thighs are at or past parallel with the ground.||Exhaling, drive through the heels and midfoot, pushing knees outward until back to starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDOCK6xRTLbT.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUOCK6xRTLbT%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/9fd88d17-da0e-4abb-b5a6-77a934697877"},"tag":[{"href":"/api/tags/chest"}]},"id":"9fd88d17-da0e-4abb-b5a6-77a934697877","created":"2016-02-19T05:42:34.531Z","lastChanged":"2018-09-21T10:36:03.772Z","name":{"en":"Decline Bench Press (Barbell)","custom":null},"instructions":{"en":"Lie on a decline bench, securing legs on the end of the bench.||Lift the bar off the rack above the chest with arms straight.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGYkK9rRTQ0h.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUYkK9rRTQ0h%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/b748103d-3014-4cae-a349-cec433528c3a"},"tag":[{"href":"/api/tags/back"}]},"id":"b748103d-3014-4cae-a349-cec433528c3a","created":"2016-02-19T05:42:34.525Z","lastChanged":"2018-09-21T10:32:32.069Z","name":{"en":"Deadlift (Barbell)","custom":null},"instructions":{"en":"Approach the bar so it is positioned across the center of the foot.||Place feet shoulder width apart (note this is for the conventional deadlift) and grip the bar at shoulder width apart.||Lower hips and bend knees to bring shins into the bar. Lift the chest and take a deep breath to brace the core (should be braced the entire movement). Retract shoulder blades to take the slack out of the bar. ||Pull bar upward extending hips and straightening the torso.||Return weight to the floor in a controlled motion by breaking at the hips and bending the legs.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDbHaZQC7kR5.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUbHaZQC7kR5%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/bb8099c1-43ad-4fb7-bf0e-a736a4f7b58c"},"tag":[{"href":"/api/tags/olympic"}]},"id":"bb8099c1-43ad-4fb7-bf0e-a736a4f7b58c","created":"2016-02-19T05:42:34.52Z","lastChanged":"2018-10-15T06:02:43.672Z","name":{"en":"Clean and Jerk (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Starting with feet shoulder width apart, core braced and back straight, grip the bar with a pronated grip slightly outside of shoulder width.||Begin by pulling the bar by extending the knees, bringing the hips forward and dragging the bar up the front of the body.||As the bar passes the knee, perform a jumping motion as you simulatenously pull yourself under the bar and descend into a shallow front squat.||Rack the bar across the front of the shoulders and stand to full height in clean position.||Using leg drive, extend the bar overhead in a press motion and return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDLWTN7ttb0k.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THULWTN7ttb0k%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/e4bd5013-4679-4091-8695-310a67b2e2df"},"tag":[{"href":"/api/tags/olympic"}]},"id":"e4bd5013-4679-4091-8695-310a67b2e2df","created":"2016-02-19T05:42:34.515Z","lastChanged":"2018-09-21T09:47:24.054Z","name":{"en":"Clean (Barbell)","custom":null},"instructions":{"en":"As this is a complex movement, we recommend consulting a trainer who is able to instruct you with the appropriate form and cues.||Stand over the barbell with your feet at hip's width apart and the bar positioned over midfoot.||Squat down and grab the bar with a slightly wider than shoulder width overhand grip; the bar should be directly over your shoulders at this point and your torso straight.||Pull the bar off the floor by standing up and extending hips and knees.||When the bar passes your mid-thigh, jump up and pull barbell upward with arms. Pull your body under bar and rotate your elbows around bar.||Catch bar on shoulders while moving into squat position.||When you're at the bottom of the squat position, stand up immediately.||Return the bar to the mid-thigh position by reversing the motion – feel free to drop the bar on the floor if you're using rubber bumper plates.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGtOizxCQNm7.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUtOizxCQNm7%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/eadcbaab-af0c-4f83-9e1b-c0ad5f03a0a0"},"tag":[{"href":"/api/tags/legs"}]},"id":"eadcbaab-af0c-4f83-9e1b-c0ad5f03a0a0","created":"2016-02-19T05:42:34.508Z","lastChanged":"2017-12-18T03:24:02.147Z","name":{"en":"Bulgarian Split Squat","custom":null},"instructions":{"en":"Place rear foot on platform and front foot forward.||Hold dumbbell in each hand, letting them hang at the sides.||Break at hip and knee to lower body. Keep weight distributed to the heel and mid-foot, maintaining a straight back.||Lower until thigh is parallel with the floor.||Drive from the heel and extend the hip and knee to return to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMGUrKrXs322U.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THUUrKrXs322U%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/9ee6c51e-6b22-46ee-abb6-e716cb94ad42"},"tag":[{"href":"/api/tags/legs"}]},"id":"9ee6c51e-6b22-46ee-abb6-e716cb94ad42","created":"2016-02-19T05:42:34.502Z","lastChanged":"2018-09-21T09:47:44.699Z","name":{"en":"Box Squat (Barbell)","custom":null},"instructions":{"en":"Place a bench or box behind you at a height of a parallel squat.||Place the bar between the traps and the upper back, with the hands shoulder width apart.||Place feet shoulder width apart and descend by breaking at the hips and sitting backwards.||Keep the head in a neutral position, back and spine in a straight and neutral position, the core flexed and knees pushed slightly outwards.||Descend to the bottom and sit onto the box. Do not lose tightness in core and legs.||Push through the heel and middle foot to bring yourself back to starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/IMG2ujj9PdPcA.jpg","type":"IMAGE","contentType":"image/jpeg"},{"url":"https://files.strong.app/users/global/THU2ujj9PdPcA%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/5819ecdc-a430-47fd-984d-9b221bb337ea"},"tag":[{"href":"/api/tags/arms"}]},"id":"5819ecdc-a430-47fd-984d-9b221bb337ea","created":"2016-02-19T05:42:34.496Z","lastChanged":"2018-09-21T09:48:38.345Z","name":{"en":"Bicep Curl (Barbell)","custom":null},"instructions":{"en":"Stand while holding the barbell at shoulder width with an underhand grip and elbows touching the side of the torso.||Holding the upper arm stationary, curl barbell up with palm facing forward. Lift the bar towards the shoulder until the bicep is fully contracted. Hold this position for a second and squeeze the bicep.||Lower the bar to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VID6uYZdo8BWV.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THU6uYZdo8BWV%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/2ca2b6d5-f16d-4eac-89a2-05e1be0ceee7"},"tag":[{"href":"/api/tags/back"}]},"id":"2ca2b6d5-f16d-4eac-89a2-05e1be0ceee7","created":"2016-02-19T05:42:34.49Z","lastChanged":"2018-09-21T10:14:14.686Z","name":{"en":"Bent Over Row (Barbell)","custom":null},"instructions":{"en":"Holding the barbell with a pronated grip, bend the legs and tilt the torso with a straight back.||Flexing the core, keep head in neutral position, pull the barbell towards your stomach.||Squeeze your back as you breath out at the top position.||Inhale and lower the barbell to the starting position.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VIDBHVw5nbLQ8.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THUBHVw5nbLQ8%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/8ea57d93-b289-47ee-9f0b-ecd4d8eb4fa3"},"tag":[{"href":"/api/tags/chest"}]},"id":"8ea57d93-b289-47ee-9f0b-ecd4d8eb4fa3","created":"2016-02-19T05:42:34.484Z","lastChanged":"2018-09-21T10:16:22.253Z","name":{"en":"Floor Press (Barbell)","custom":null},"instructions":{"en":"Lie on the floor at the base of the power rack. Adjust the hooks to be at the appropriate height.||Place feet on the floor with knees bent.||Grab the bar with an overhand and slightly wider than shoulder grip.||Unrack the bar and hold it directly above the chest.||Lower the weight to your chest until your triceps hit the floor.||Hold this position for a second, then press upward until arms are straight.||Repeat for reps."},"media":[],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"},{"_links":{"self":{"href":"/api/measurements/ca9ee259-a69f-4839-bbf9-46ba8cf0d7d6"},"tag":[{"href":"/api/tags/chest"}]},"id":"ca9ee259-a69f-4839-bbf9-46ba8cf0d7d6","created":"2016-02-19T05:42:34.479Z","lastChanged":"2018-09-21T10:33:08.206Z","name":{"en":"Bench Press (Barbell)","custom":null},"instructions":{"en":"Lie flat on the bench holding the barbell with a shoulder width pronated grip.||Retract scapula and have elbows between 45 to 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.||Lift bar from the rack and hold above the chest with arms extended.||Breathe in and lower bar to the middle chest.||After pausing at the bottom, push the bar towards the starting position squeezing the chest.||Repeat for reps."},"media":[{"url":"https://files.strong.app/users/global/VID4xifFGB0Wa.mp4","type":"VIDEO","contentType":"video/mp4"},{"url":"https://files.strong.app/users/global/THU4xifFGB0Wa%403x.png","type":"THUMBNAIL","contentType":"image/png"}],"cellTypeConfigs":[{"cellType":"BARBELL_WEIGHT","mandatory":true,"isExponent":null},{"cellType":"REPS","mandatory":true,"isExponent":null},{"cellType":"RPE","mandatory":null,"isExponent":true}],"isGlobal":true,"measurementType":"EXERCISE"}]}}