expert.json

[
  {
    "name": "Power snatch-",
    "type": "olympic_weightlifting",
    "muscle": "quadriceps",
    "equipment": "barbell",
    "difficulty": "expert",
    "instructions": "Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs. As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion. Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position. Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.  Caution: This is a very advanced exercise so be extremely careful with the weight used. Bad form on this exercise can lead to serious injury."
  },
  {
    "name": "Narrow-stance squat",
    "type": "strength",
    "muscle": "quadriceps",
    "equipment": "barbell",
    "difficulty": "expert",
    "instructions": "This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section). Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Repeat for the recommended amount of repetitions.  Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance. Dumbbells can be used as well for resistance by holding them to your sides. The use of wrist wraps is a necessity due to the amount of weights used. I find this an excellent variation when my lower back begins to act up after many weeks of regular barbell squats. (Note: For wide-stance dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to distance your legs sufficiently). Another way to perform these is by using a weight belt and attaching weights to it in between the legs. This variation is referred to as weight-belt squats which need to be performed with the legs placed on two well secured, raised, but separated platforms, that allow the weights to go up and down in the middle. This exercise is an excellent choice for people with lower back problems. The issue however is finding the platforms that meet the criteria. The only way I have been able to perform this is when I have two benches placed opposite to each other with spotting platforms that are facing each other. If you move the benches close enough then you get can execute the weight-belt squats by using the spotting platform. Finally, you can also perform squats in a Smith Machine though I do not recommend this. The reason for not performing regular squats on the Smith Machine is that since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward. For this reason, I highly recommend against Smith Machine use for squats. If you still insist on doing so, make sure it is a sporadic use rather than frequent, and also be sure to control the amount of weight used."
  },
  {
    "name": "Barbell forward lunge",
    "type": "strength",
    "muscle": "quadriceps",
    "equipment": "barbell",
    "difficulty": "expert",
    "instructions": "This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li> Using mainly the heel of your foot, push up and go back to the starting position as you exhale. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.  Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues. Variations: There are several ways to perform the exercise.  One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on. The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same. A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes."
  },
  {
    "name": "Scissors Jump",
    "type": "plyometrics",
    "muscle": "quadriceps",
    "equipment": "body_only",
    "difficulty": "expert",
    "instructions": "Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position, and repeat."
  },
  {
    "name": "Barbell hack squat",
    "type": "strength",
    "muscle": "quadriceps",
    "equipment": "barbell",
    "difficulty": "expert",
    "instructions": "Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position. While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out. Repeat for the recommended amount of repetitions.  Variations: This exercise can also be performed with your heels slightly elevated on a small block. This is a good option for beginners who lack the flexibility to perform the exercise without it."
  },
  {
    "name": "Overhead squat",
    "type": "olympic_weightlifting",
    "muscle": "quadriceps",
    "equipment": "None",
    "difficulty": "expert",
    "instructions": "Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other. 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. Once you are positioned, lift the barbell up until you can rest it on your chest. Move the barbell over 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. This is your starting position. Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times. Now use your feet and legs to help bring the weight back up to the starting position while exhaling. Repeat for the recommended amount of repetitions.  Caution: Use a weight that you are comfortable with to develop proper form."
  },
  {
    "name": "Single-arm side deadlift",
    "type": "strength",
    "muscle": "quadriceps",
    "equipment": "barbell",
    "difficulty": "expert",
    "instructions": "Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position. Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring. Repeat for the recommended amount of repetitions. Switch arms and repeat the movement.  Caution: This is not an exercise that is recommended for people with lower back problems. Also, jerking motions or doing too much weight can injure your back. Variations: The exercise can also be performed with a dumbbell as described above."
  },
  {
    "name": "Single-arm kettlebell overhead squat",
    "type": "strength",
    "muscle": "quadriceps",
    "equipment": "kettlebells",
    "difficulty": "expert",
    "instructions": "Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position. Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up. Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet."
  },
  {
    "name": "Single-Leg Squat With Knee Tap",
    "type": "strength",
    "muscle": "quadriceps",
    "equipment": "body_only",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Squat Isometric Hold",
    "type": "plyometrics",
    "muscle": "quadriceps",
    "equipment": "body_only",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Squat Isometric Hold",
    "type": "plyometrics",
    "muscle": "quadriceps",
    "equipment": "body_only",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Squat Isometric Hold",
    "type": "plyometrics",
    "muscle": "quadriceps",
    "equipment": "body_only",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Squat Isometric Hold",
    "type": "plyometrics",
    "muscle": "quadriceps",
    "equipment": "body_only",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Hack Squat - Gethin Variation",
    "type": "strength",
    "muscle": "quadriceps",
    "equipment": "machine",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Dumbbell Get-Up Sit-Up",
    "type": "strength",
    "muscle": "abdominals",
    "equipment": "dumbbell",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Assisted Single-Arm Pull-Up",
    "type": "strength",
    "muscle": "lats",
    "equipment": "other",
    "difficulty": "expert",
    "instructions": ""
  },
  {
    "name": "Assisted Single-Arm Chin-Up",
    "type": "strength",
    "muscle": "lats",
    "equipment": "other",
    "difficulty": "expert",
    "instructions": ""
  }
]