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BrianVia/tonal-movements.json

Created February 3, 2025 02:23
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Tonal Movement Library
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tonal-movements.json
[
{
"id": "00000000-0000-0000-0000-000000000002",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2022-12-15T22:17:08.172892Z",
"name": "Handle Move",
"shortName": "Handle Move",
"muscleGroups": [],
"inFreeLift": false,
"onMachine": true,
"countReps": true,
"isTwoSided": false,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Use this move to create an original movement. Follow these steps to display the power, range of motion, reps, and more: \n\nSelect the weight and get in position. Turn on the weights and perform the movement with your best form. Turn off the weights to finish.\n",
"descriptionWhy": "These moves allow you to get creative and challenge yourself in new ways. Performing these movements will not impact your strength score.",
"thumbnailMediaUrl": "https://assets-cdn.tonal.com/image/c6036edb-ed18-4030-a7f6-b9679290f7ce.png",
"onMachineInfo": {
"id": "be32ff38-e7fd-43b1-ad80-34762e42e8a6",
"trainerArmsPulledAtSameTime": false,
"armAngle": "Middle",
"accessory": "Handles",
"repStartsOnMin": true,
"romWeightMode": 4,
"armAnglePosition": 0,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 0,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false
},
"sortOrder": 0,
"imageAssetId": "a2ddf658-06ea-4d89-a473-d4bf365072d4",
"skillLevel": 0,
"active": true,
"featureGroupIds": null,
"isGeneric": true
},
{
"id": "00000000-0000-0000-0000-000000000004",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2022-12-15T22:17:08.172892Z",
"name": "Rope Move",
"shortName": "Rope Move",
"muscleGroups": [],
"inFreeLift": false,
"onMachine": true,
"countReps": true,
"isTwoSided": false,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Use this move to create an original movement. Follow these steps to display the power, range of motion, reps, and more: \n\nSelect the weight and get in position. Turn on the weights and perform the movement with your best form. Turn off the weights to finish.",
"descriptionWhy": "These moves allow you to get creative and challenge yourself in new ways. Performing these movements will not impact your strength score.",
"thumbnailMediaUrl": "https://assets-cdn.tonal.com/image/b3013e2a-6963-4793-88de-2bd0f1f79f5f.png",
"onMachineInfo": {
"id": "46c7de00-5436-4eb9-92b5-aa5fee515b2f",
"trainerArmsPulledAtSameTime": false,
"armAngle": "Middle",
"accessory": "Rope",
"repStartsOnMin": true,
"romWeightMode": 4,
"armAnglePosition": 0,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 0,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false
},
"sortOrder": 131,
"imageAssetId": "56e63c9c-538f-46b7-8c33-e21f80887145",
"skillLevel": 0,
"active": true,
"featureGroupIds": null,
"isGeneric": true
},
{
"id": "00000000-0000-0000-0000-000000000003",
"createdAt": "2018-08-16T16:11:39.216Z",
"updatedAt": "2022-12-15T22:17:08.172892Z",
"name": "Bar Move",
"shortName": "Bar Move",
"muscleGroups": [],
"inFreeLift": false,
"onMachine": true,
"countReps": true,
"isTwoSided": false,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Use this move to create an original movement. Follow these steps to display the power, range of motion, reps, and more: \n\nSelect the weight and get in position. Turn on the weights and perform the movement with your best form. Turn off the weights to finish.",
"descriptionWhy": "These moves allow you to get creative and challenge yourself in new ways. Performing these movements will not impact your strength score.",
"thumbnailMediaUrl": "https://assets-cdn.tonal.com/image/ae8e7b3a-8918-4da2-ba1d-486daf5efecf.png",
"onMachineInfo": {
"id": "ab10857d-d66d-4cd4-92d4-27eee7e3d727",
"trainerArmsPulledAtSameTime": true,
"armAngle": "Middle",
"accessory": "StraightBar",
"repStartsOnMin": true,
"romWeightMode": 4,
"armAnglePosition": 0,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 0,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false
},
"sortOrder": 130,
"imageAssetId": "a9254c1c-47ec-486d-bb29-f0cf6685f214",
"skillLevel": 0,
"active": true,
"featureGroupIds": null,
"isGeneric": true
},
{
"id": "00000000-0000-0000-0000-000000000005",
"createdAt": "2019-08-22T04:38:14.076866Z",
"updatedAt": "2022-12-15T22:17:08.172892Z",
"name": "Rest",
"shortName": "Rest",
"muscleGroups": [],
"family": "Rest",
"inFreeLift": false,
"onMachine": false,
"countReps": false,
"isTwoSided": false,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Coming soon!",
"descriptionWhy": "Coming soon!",
"thumbnailMediaUrl": "https://assets-cdn.tonal.com/image/4d0e2ccf-140c-478b-97ed-ae37d39722e4.png",
"sortOrder": 193,
"imageAssetId": "a5472db1-e785-480c-8e84-1ef2d0ddd98e",
"skillLevel": 0,
"active": true,
"featureGroupIds": null,
"isGeneric": false
},
{
"id": "b935c139-fd87-49bb-b83e-f38a33494a02",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2021-02-02T21:58:31.393696Z",
"name": "Single Leg Chop",
"shortName": "Single Leg Chop",
"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "OneLegStanding",
"pushPull": "Pull",
"family": "Chop",
"familyDisplay": "CHOP",
"inFreeLift": true,
"onMachine": true,
"countReps": true,
"isTwoSided": true,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "With your arms straight at ear level, rotate the torso to pull the handle across your body. Move it away from Tonal, down and out toward the outside hip and aim your hands to where you buckle a seatbelt. Bring the weight back up toward Tonal with straight arms.",
"descriptionWhy": "This is the most difficult of the chop variations. It requires a significant amount of core stability, plus glute and leg strength.",
"thumbnailMediaId": "7fc89001-3d57-452a-9683-82136e498f5f",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/7fc89001-3d57-452a-9683-82136e498f5f.png",
"onMachineInfo": {
"id": "08dffc4f-81c5-47bc-806b-43d0957a005f",
"trainerArmsPulledAtSameTime": false,
"armAngle": "High",
"cartHeight": "High",
"accessory": "Handles",
"repStartsOnMin": true,
"romWeightMode": 3,
"armAnglePosition": 5,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 9,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false,
"armPositions": [
{
"id": "92699862-29d5-43a1-99b6-1cebb200452d",
"trainerType": "Elite",
"minUserHeight": 0,
"maxUserHeight": 120,
"armAnglePosition": 1,
"armExtended": true
}
]
},
"sortOrder": 0,
"imageAssetId": "4b9dd092-ac45-4185-ac48-65b642b8fd8e",
"skillLevel": 3,
"active": true,
"featureGroupIds": null,
"isGeneric": false
},
{
"id": "c234a1ff-547d-4c59-a375-497f3e37d0b1",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2021-12-08T20:34:37.638791Z",
"name": "Iso Split Squat Chop",
"shortName": "Iso Split Squat Chop",
"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "IsoSplitStance",
"pushPull": "Pull",
"family": "Chop",
"familyDisplay": "CHOP",
"inFreeLift": true,
"onMachine": true,
"countReps": true,
"isTwoSided": true,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Holding the handle, take two big steps to the side, away from Tonal, and get into a half kneeling position with your outside knee on the mat and your inside leg planted on the floor in front of you, arms extended and hands near your inside ear. Lift the back knee just above the mat. Without moving your hips, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, return the weight to the starting position and repeat. ",
"descriptionWhy": "Challenge the legs and core with this difficult variation of the Half Kneeling Chop.",
"thumbnailMediaId": "dabf8464-f3f2-44bc-8676-0d853009b99d",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/dabf8464-f3f2-44bc-8676-0d853009b99d.png",
"onMachineInfo": {
"id": "4277193b-72dd-4a0d-a26b-a884c4a419f2",
"trainerArmsPulledAtSameTime": false,
"armAngle": "High",
"cartHeight": "High",
"accessory": "Handles",
"repStartsOnMin": true,
"romWeightMode": 3,
"armAnglePosition": 5,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 9,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false,
"armPositions": [
{
"id": "9aa995d3-bacd-41a5-9a67-d4e5f15e3790",
"trainerType": "Elite",
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"maxUserHeight": 120,
"armAnglePosition": 1,
"armExtended": true
}
]
},
"sortOrder": 0,
"imageAssetId": "525f90c3-3d96-4762-9258-241b993437b2",
"skillLevel": 3,
"active": true,
"featureGroupIds": null,
"isGeneric": false
},
{
"id": "e990622a-b138-4283-9475-7201ddb9edd4",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2021-02-02T21:58:32.154072Z",
"name": "Inline Chop",
"shortName": "Inline Chop",
"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "InLine",
"pushPull": "Pull",
"family": "Chop",
"familyDisplay": "CHOP",
"inFreeLift": true,
"onMachine": true,
"countReps": true,
"isTwoSided": true,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Holding the handle, take two large steps to the side, away from Tonal, and get into a half kneeling position with your outside knee on the mat and your inside leg planted on the floor in front of you. Extend your arms and hands near your inside ear. Scoot your front foot in until it is inline with the back knee. Without moving your hips, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, return the weight to the starting position and repeat.",
"descriptionWhy": "The Inline Chop is a more challenging variation of the Half Kneeling Chop. It requires more core activation because the legs are less stable.",
"thumbnailMediaId": "e685e528-a433-4d12-bf59-3907376a67a8",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/e685e528-a433-4d12-bf59-3907376a67a8.png",
"onMachineInfo": {
"id": "40b2a4f7-3b6c-4d64-89ca-941bd9b3b8fc",
"trainerArmsPulledAtSameTime": false,
"armAngle": "High",
"cartHeight": "High",
"accessory": "Handles",
"repStartsOnMin": true,
"romWeightMode": 3,
"armAnglePosition": 5,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 9,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false,
"armPositions": [
{
"id": "001d17bc-92d3-4d9f-a84a-99c3f5f8e448",
"trainerType": "Elite",
"minUserHeight": 0,
"maxUserHeight": 120,
"armAnglePosition": 1,
"armExtended": true
}
]
},
"sortOrder": 0,
"imageAssetId": "b30937bd-5efe-4f26-8b0c-1d5b472d97ed",
"skillLevel": 1,
"active": true,
"featureGroupIds": null,
"isGeneric": false
},
{
"id": "1ccf6cfe-26a5-4f9a-96be-0dab6b5f96f5",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2021-10-05T21:00:37.680298Z",
"name": "Half Kneeling Chop",
"shortName": "Half Kneeling Chop",
"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "HalfKneeling",
"pushPull": "Pull",
"family": "Chop",
"familyDisplay": "CHOP",
"inFreeLift": true,
"onMachine": true,
"countReps": true,
"isTwoSided": true,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Holding the handle, take two large steps to the side, away from Tonal, and get into a half kneeling position with your outside knee on the mat and your inside leg planted on the floor in front of you, arms extended and hands near your inside ear. Keeping your hips unmoved, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, control the weight back to starting position and repeat.",
"descriptionWhy": "This is the easiest variation of Tonal's chop exercises. It mobilizes the spine and works the core.",
"thumbnailMediaId": "15f85b9a-b99f-4d15-85c6-edab8d85d5bb",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/15f85b9a-b99f-4d15-85c6-edab8d85d5bb.png",
"onMachineInfo": {
"id": "bcb55ff5-a379-4dde-9238-8858d689555c",
"trainerArmsPulledAtSameTime": false,
"armAngle": "High",
"cartHeight": "High",
"accessory": "Handles",
"repStartsOnMin": true,
"romWeightMode": 3,
"armAnglePosition": 5,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 9,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false,
"armPositions": [
{
"id": "d49168f8-39cf-4880-8a8e-ef1c7fc41204",
"trainerType": "Elite",
"minUserHeight": 0,
"maxUserHeight": 120,
"armAnglePosition": 1,
"armExtended": true
}
]
},
"sortOrder": 0,
"imageAssetId": "a68c1916-ebe0-4876-840b-ac568e31a909",
"skillLevel": 1,
"active": true,
"featureGroupIds": null,
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},
{
"id": "596e7a05-1086-4045-84fb-2b8a2edc88dd",
"createdAt": "2019-07-22T22:52:16.751144Z",
"updatedAt": "2021-02-02T21:58:32.951912Z",
"name": "Standing Chop",
"shortName": "Standing Chop",
"muscleGroups": ["Obliques", "Shoulders", "Glutes"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "BasePosition",
"pushPull": "Pull",
"family": "Chop",
"familyDisplay": "CHOP",
"inFreeLift": true,
"onMachine": true,
"countReps": true,
"isTwoSided": true,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "Keeping your hips unmoved, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, control the weight back to the starting position.",
"descriptionWhy": "Fire up the obliques and core with the Standing Chop, a more stable variation of the Half Kneeling Chop. This is a great variation if you don't want to be on your knees.",
"thumbnailMediaId": "42c1ed59-0f43-44a8-9570-9978b6ec41cb",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/42c1ed59-0f43-44a8-9570-9978b6ec41cb.png",
"onMachineInfo": {
"id": "873e2d1b-85e1-4a39-ac74-e6f85c746d34",
"trainerArmsPulledAtSameTime": false,
"armAngle": "High",
"cartHeight": "High",
"accessory": "Handles",
"repStartsOnMin": true,
"romWeightMode": 3,
"armAnglePosition": 5,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 9,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"spotterDisabled": false,
"armPositions": [
{
"id": "1fc8f4ff-5560-4b23-8d74-f7d3c591112c",
"trainerType": "Elite",
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"maxUserHeight": 120,
"armAnglePosition": 1,
"armExtended": true
}
]
},
"sortOrder": 178,
"imageAssetId": "9946daa5-f751-48ae-bf65-72b0faa4bbae",
"skillLevel": 1,
"active": true,
"featureGroupIds": null,
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},
{
"id": "329bc87e-d7a2-47f4-9a65-fd19cf24b144",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2023-05-25T17:04:21.892934Z",
"name": "Rotational Chop",
"shortName": "Rotational Chop",
"muscleGroups": ["Obliques", "Glutes", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "BasePosition",
"pushPull": "Pull",
"family": "Chop",
"familyDisplay": "CHOP",
"inFreeLift": true,
"onMachine": true,
"countReps": true,
"isTwoSided": true,
"isBilateral": false,
"isAlternating": false,
"descriptionHow": "With your inside leg, press the floor away from you and rotate the pelvis to shift your body into the outside leg. Rotate at the torso and bring the rope across your body and down toward your inside hip like you’re buckling a seatbelt. Bring the rope back to start, sit into the inside hip and repeat.",
"descriptionWhy": "The Rotational Chop is an excellent exercise to improve rotational power while also testing the lower and upper extremities' coordination.",
"thumbnailMediaId": "b8108a76-5bb2-45e5-b2fa-933dc9bb9361",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/b8108a76-5bb2-45e5-b2fa-933dc9bb9361.png",
"onMachineInfo": {
"id": "c2a132e0-3bba-404e-aad4-f710707c3eb7",
"trainerArmsPulledAtSameTime": false,
"armAngle": "High",
"cartHeight": "High",
"accessory": "Rope",
"repStartsOnMin": true,
"romWeightMode": 3,
"armAnglePosition": 5,
"armAngleFormulaSlope": 0,
"armAngleFormulaOffset": 0,
"cartHeightPosition": 9,
"cartHeightFormulaSlope": 0,
"cartHeightFormulaOffset": 0,
"armRotationPositions": [0, 0],
"spotterDisabled": false,
"armPositions": [
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"trainerType": "Elite",
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"armAnglePosition": 1,
"armExtended": true
}
]
},
"sortOrder": 0,
"imageAssetId": "8a1e7b9e-e047-4ea0-a38d-c3c53eee1b61",
"skillLevel": 2,
"active": true,
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},
{
"id": "4b6c5ef1-ef10-437e-8aa3-835bc8ecfc8e",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2023-01-18T23:08:48.219374Z",
"name": "Dead Bug",
"shortName": "Dead Bug",
"muscleGroups": ["Abs", "Obliques", "Shoulders"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Supine",
"pushPull": "Push",
"family": "CoreBasics",
"familyDisplay": "CORE BASICS",
"inFreeLift": false,
"onMachine": false,
"countReps": false,
"isTwoSided": false,
"isBilateral": false,
"isAlternating": false,
"offMachineAccessory": "Mat",
"descriptionHow": "Lie face up on your mat and bring your arms extended over your chest, with knees bent over your hips in a table top position. Pretend there is a gummy bear under your low back that you want to touch but not smash as you extend one arm and the opposite leg toward the floor. Once your limbs are just above the floor, return to start without letting your back lift off the gummy bear and switch sides.",
"descriptionWhy": "This core movement is surprisingly difficult when done correctly. It’s extremely efficient at eliminating low back pain.",
"thumbnailMediaId": "4296988b-9fd3-436e-985e-a3a72891fd77",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/4296988b-9fd3-436e-985e-a3a72891fd77.png",
"sortOrder": 0,
"imageAssetId": "bb37552e-4b9b-4f5c-b39e-fbe7adbfb14a",
"skillLevel": 1,
"active": true,
"featureGroupIds": null,
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},
{
"id": "e35a0d48-3858-41f2-b39b-97b12638da82",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2022-10-20T23:10:45.455427Z",
"name": "Single Leg Dead Bug",
"shortName": "Single Leg Dead Bug",
"muscleGroups": ["Abs", "Obliques", "Shoulders"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "OneLegStanding",
"pushPull": "Push",
"family": "CoreBasics",
"familyDisplay": "CORE BASICS",
"inFreeLift": false,
"onMachine": false,
"countReps": false,
"isTwoSided": false,
"isBilateral": false,
"isAlternating": false,
"offMachineAccessory": "Mat",
"descriptionHow": "Lie face up on your mat. Start with arms extended over your chest and knees bent over your hips in a table top position. Feel the core work like there’s a rubber band attached to your foot and wrist and as you lower the leg toward the floor the band gets tighter. Once your leg is just above the floor, return to start and alternate legs.",
"descriptionWhy": "The Dead Bug is one of the foundational core movements used to program your nervous system. It improves movement and strength holistically.",
"thumbnailMediaId": "5023673d-0992-4390-a1f5-b5bee01d9f55",
"thumbnailMediaUrl": "https://media-cdn.tonal.com/image/5023673d-0992-4390-a1f5-b5bee01d9f55.png",
"sortOrder": 0,
"imageAssetId": "a7811d1f-a8b1-4120-97fe-cee6a8e31b05",
"skillLevel": 1,
"active": true,
"featureGroupIds": null,
"isGeneric": false
},
{
"id": "cdbed252-5ddb-4106-9180-d535df59f52e",
"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2022-05-18T17:49:24.691512Z",
"name": "Pullover Crunch",
"shortName": "Pullover Crunch",
"muscleGroups": ["Abs", "Back"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Supine",
"pushPull": "Pull",
"family": "CoreBasics",
"familyDisplay": "CORE BASICS",
"inFreeLift": true,
"onMachine": true,
"countReps": true,
"isTwoSided": false,
"isBilateral": true,
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"descriptionHow": "Grab one handle, lay on your back with your head near Tonal and bring your arm straight over your chest, keeping your other arm on the floor about 45 degrees from your torso. Bend the knee of the same arm with the handle and plant the foot in the floor. Using your core and pressing through your foot on the floor, come up to a seated position reaching your arm toward the ceiling. Then press through the heel of the planted foot and the hand of the non-working arm to lift the hips toward the ceiling. Reverse the movement by lowering the hips, then lowering the torso and repeat.\n",
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"name": "Rolling Pillar Bridge",
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"descriptionHow": "Start in a pillar bridge position on your elbows and toes, forearms parallel with each other. Press one elbow and forearm into the ground and draw your opposite shoulder and arm up to stack over your planted shoulder. Pause as you stack your shoulders over your elbow, lift your hips, and engage your obliques in a lateral bridge. Roll with control back to the starting position and repeat in the opposite direction, alternating each rep.",
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"descriptionHow": "Start by lying on your back with knees directly up from your hips, and bent at 90 degrees with shins parallel to the floor. \nPress your low back into the floor by drawing your navel downward. Slowly lower one heel towards the floor while keeping your low back grounded, then engage the core to draw your knee back up to starting position. Alternate heel drops with each return to starting position, for the remainder of the set.",
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"name": "Kneeling Cable Crunch",
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"descriptionHow": "Take the rope with both hands and bring it behind your neck, hands under your ears and elbows at your sides. Get into a tall kneeling position, facing away from the arm and sit onto your heels. Round the spine forward to pull the weight down until your elbows meet your thighs like you’re trying to touch the rope to your knees. Return to a neutral spine and repeat.",
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"name": "Kneeling Oblique Cable Crunch",
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"name": "Barbell Lateral Leg Raise",
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"descriptionWhy": "This highly effective sculpting core exercise targets the lower abdominals and obliques, while also improving the strength and flexibility of the hips, as well as the lower back. NOTE: If you have pre-existing back pain, especially in the lumbar region, this exercise should be avoided. ",
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"name": "Barbell Straight Arm March",
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"descriptionHow": "Place your hands on the bar about shoulder width and stand about 12 inches back with the bar in front of you just below your shoulders. Drive one knee toward the ceiling as the opposite leg stays firmly planted into the floor. Lower the leg down with control and switch sides alternating legs.\n",
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"name": "Lateral Bench Jump",
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"muscleGroups": ["Abs", "Obliques"],
"bodyRegion": "Core",
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"baseOfSupport": "BasePosition",
"pushPull": "Push",
"family": "Dynamic",
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"descriptionHow": "Wrap your hands around the sides of the bench and place your feet to one side with knees soft. Keeping your arms strong and your grip tight, make the shape of a rainbow with your feet by jumping up to bring your legs and torso to the opposite side of the bench. Keep your shoulders over your wrists and move back and forth quickly.",
"descriptionWhy": "Get your heart rate up and get sweaty with this cardio exercise. You’ll not only work the legs but test the shoulders and core as well.",
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"name": "Half Kneeling Lift",
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"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "HalfKneeling",
"pushPull": "Pull",
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"descriptionHow": "Grab the handle and get into a half kneeling position with your inside knee on the mat and your outside leg planted on the floor in front of you, arms positioned near your inside hip where you buckle a seat belt. Rotate your torso to pull the handle across your body, up and out toward the outside of your head like you’re throwing something over your shoulder. Control the weight back down to your inside hip and repeat.",
"descriptionWhy": "This is the easiest of the lift variations. It mobilizes the spine and works the core and arms. It also helps promote a healthy, upright posture.",
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"name": "Iso Split Squat Lift",
"shortName": "Iso Split Squat Lift",
"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "IsoSplitStance",
"pushPull": "Pull",
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"descriptionHow": "Grab the handle and get into a half kneeling position with your inside knee on the mat and your outside leg planted on the floor in front of you, arms positioned near your inside hip where you buckle a seat belt. Lift the back knee just above the mat. Rotate your torso to pull the handle across your body, up and out toward the outside of your head like you’re throwing something over your shoulder. Using your core, control the weight back down to your inside hip and repeat.",
"descriptionWhy": "Challenge the legs and the core with this difficult variation of the Half Kneeling Lift, which incorporates isometric leg strength.",
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"name": "Inline Lift",
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"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "InLine",
"pushPull": "Pull",
"family": "Lift",
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"descriptionHow": "Grab the handle and get into a half kneeling position with your inside knee on the mat and your outside leg planted on the floor in front of you, arms positioned near your inside hip where you buckle a seat belt. Scoot your front foot in until it's inline with the back knee. Rotate your torso to pull the handle across your body, up and out toward the outside of your head like you’re throwing something over your shoulder. Using your core, control the weight back down to your inside hip and repeat.",
"descriptionWhy": "The Inline Lift will put your core to work. Try this challenging exercise if you want a progression from the Half Kneeling Lift.",
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"name": "Standing Lift",
"shortName": "Standing Lift",
"muscleGroups": ["Obliques", "Abs"],
"bodyRegion": "Core",
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"baseOfSupport": "BasePosition",
"pushPull": "Pull",
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"inFreeLift": true,
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"countReps": true,
"isTwoSided": true,
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"name": "Pillar Bridge",
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"descriptionHow": "Place your hands on your mat, shoulder width apart. Extend your legs behind you with feet hip distance apart, toes tucked. Lift one hand and tap the opposite shoulder, then drop it back down to the floor and alternate sides. Keep your torso from moving, as if you're balancing a glass of water on your back.",
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"descriptionHow": "Start in a hand plank position. Drive one knee forward with power like you're sprinting up a hill, keeping the other leg planted on the floor. As you drive the moving leg back, power the opposite knee forward to the chest. Repeat quickly, alternating sides.",
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"descriptionHow": "Reach one arm out straight ahead of you about 45 degrees from the head with thumbs facing the ceiling like you're trying to throw something overhead. Slowly drop down and alternate sides.",
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"name": "Lateral Bridge w/ Rotation",
"shortName": "Lateral Bridge w/ Rot.",
"muscleGroups": ["Obliques", "Abs", "Glutes"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Side_Lying",
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"descriptionHow": "Lie on your side, place your elbow on the mat directly under your shoulder and stack your feet on top of one another. Reach your top arm straight to the ceiling and lift your hips away from the floor. Reach your top arm under your torso and behind you to rotate your body like you're trying to grab something on the floor behind you. Unwind, come back to start and repeat on the same side.",
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"descriptionHow": "Place your hands on the mat, shoulder width apart. Extend your legs behind you with feet hip distance apart. Drop one elbow to the floor directly under your shoulder, then drop the other elbow. Come up to your hand using the leading arm and then follow with the trailing arm, alternating which arm leads. Move with control and pretend to balance a glass of water on your back.",
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"name": "Mountain Climber Twist",
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"muscleGroups": ["Abs", "Obliques"],
"bodyRegion": "Core",
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"baseOfSupport": "Prone",
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"descriptionHow": "Start in a hand plank position. Drive one knee forward with power to the opposite elbow like you're sprinting up a hill, keeping the other leg planted on the floor. As you drive the moving leg back, power the opposite knee forward to the other elbow. Repeat quickly, alternating sides.",
"descriptionWhy": "This is a classic cardio exercise with a fiery twist that works the core and stabilizers. This move helps increase the power and strength of the muscles needed for sprinting and running.",
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"name": "Lateral Mountain Climber",
"shortName": "Lateral Mountain Climber",
"muscleGroups": ["Abs", "Obliques"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Prone",
"pushPull": "Push",
"family": "Plank",
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"descriptionHow": "Start with your hands on the floor under your shoulders with one knee forward toward your elbow and the other leg straight but slightly wider than your hips. Drive the back knee forward to the elbow like you're sprinting up a hill, as the front leg straightens back and out wide. Repeat quickly, alternating sides.",
"descriptionWhy": "This twist on a classic cardio exercise works the core and stabilizers while helping increase the power and strength needed for sprinting and running.",
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"name": "Plank Jack",
"shortName": "Plank Jack",
"muscleGroups": ["Abs", "Obliques"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Prone",
"pushPull": "Push",
"family": "Plank",
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"descriptionHow": "Get into a hand plank on the mat with your wrists under your shoulders and feet hip distance apart, toes tucked. Keeping the knees soft, quickly jump both legs out into a wide position, then back to the starting position, like a jumping jack, and repeat.",
"descriptionWhy": "This variation of the Plank works the core and raises the heart rate to incorporate a cardio kick.",
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"name": "Plank to Toe Tap",
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"muscleGroups": ["Abs", "Shoulders"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Prone",
"pushPull": "Push",
"family": "Plank",
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"descriptionHow": "Begin in a plank position by placing your hands on the mat, shoulder width apart, with legs extended behind you, toes tucked. Then drive your hips up to the ceiling creating a triangle, while one arm taps the opposite toes or shin. Drop the hips back down to plank position and repeat with the other arm. ",
"descriptionWhy": "This dynamic plank variation strengthens your abs, obliques, and transverse abdominus, while also stretching out your hamstrings. In addition, this movement is also great for improving balance and coordination.",
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"name": "Resisted DNS Star",
"shortName": "Resisted DNS Star",
"muscleGroups": ["Abs", "Glutes", "Shoulders", "Back", "Obliques"],
"bodyRegion": "Core",
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"baseOfSupport": "SideLaying",
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"descriptionHow": "Facing Tonal, get onto your side with your elbow directly under your shoulder and your knees bent, stacked on top of one another. Grab the handle with your top arm. \nAs you pull the handle toward your torso just under your chest, lift your hips away from the floor and forward toward Tonal, keeping your bottom knee on the floor and lifting the top knee to open the hip. Let the handle forward as you lower the hips down and back away from Tonal to the starting position.\n",
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"name": "Bear Hold",
"shortName": "Bear Hold",
"muscleGroups": ["Abs", "Obliques", "Shoulders"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Quadruped",
"pushPull": "Push",
"family": "Plank",
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"descriptionHow": "Start on all fours on your mat, knees under hips and wrists under shoulders, toes tucked. Keeping your torso and limbs in an unmoved position as you lift your knees an inch off the floor and hold.\n",
"descriptionWhy": "Improved activation of deep core stabilizers; hips more active than traditional plank and easier on low back.",
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"createdAt": "2022-02-08T19:22:10.127645Z",
"updatedAt": "2022-05-11T17:29:03.730311Z",
"name": "Incline Pillar Bridge",
"shortName": "Incline Pillar Bridge",
"muscleGroups": ["Abs", "Obliques", "Shoulders"],
"bodyRegion": "Core",
"bodyRegionDisplay": "CORE",
"baseOfSupport": "Prone",
"pushPull": "Push",
"family": "Plank",
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"descriptionHow": "Place both elbows on the bench, under your shoulders and extend your legs behind you with feet hip distance apart. Using your core and squeezing the glutes, lift your torso and hips and hold strong.",
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"descriptionHow": "Stand with feet hip width apart at the back of your mat. Keeping the legs straight with a soft knee bend, fold forward until your hands touch the floor. Walk forward on your hands until you are in a plank position. Hold for a moment and then walk your hands back while putting a bend in your knees until you come to stand.",
"descriptionWhy": "Dynamic core movement that combines shoulder stability, posterios chain mobility and core. ",
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"name": "Copenhagen Plank",
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"descriptionHow": "Lying on your side, bring your forearm to the ground with your elbow directly underneath your shoulder. With your legs extended towards the bench, place the inside of your top foot on top of the bench. Firmly press the inside of your top foot into the bench to lift your hips, torso, and bottom leg away from the ground, forming a straight line from your foot to your shoulder. At the top position, actively compress the bench between both feet.",
"descriptionWhy": "A challenging side plank variation that recruits the adductor muscles of the inner thighs, a muscle group that is typically very weak in most individuals.",
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"descriptionHow": "Start in a lateral pillar bridge with one forearm grounded, elbow under the shoulder, and feet stacked. Your hips should be elevated forming a straight line from your head to your heels. Reach your top arm to the sky or place it on your top hip. Lower your hips toward the ground by bending at the waist, then drive through your elbow and torso to return to a neutral, straight-line bridge position.",
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"name": "Bent Knee Copenhagen Plank",
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"descriptionHow": "Start lying on your side, forearm on the ground with your elbow directly underneath your shoulder. Firmly press inside of your top knee on top of the bench, lifting your hips and torso away from the ground and forming a straight line from your shoulders to your top knee. Bring the bottom leg up towards the bench, and create constant tension for the set duration by sandwiching the bench between both knees.",
"descriptionWhy": "This movement is a more approachable version of the Copenhagen plank and develops strength in the obliques and adductor muscles in the inner thigh.",
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"name": "Incline Plank with Shoulder Tap",
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"descriptionHow": "Place both hands on top of the bench and walk your feet back until your shoulders are stacked directly over your wrists and your body is in one straight line, and feet are shoulder-width apart. Draw your navel in and up to create a neutral spine. Lifting one hand at a time, tap your opposite shoulder with your opposite hand, alternating with each rep for the duration of the set.",
"descriptionWhy": "This move improves shoulder and core stabilization strength, and readies you for more explosive and dynamic movements in training and life.",
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"name": "Bear Hold with Shoulder Tap",
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"descriptionHow": "Starting with your hands and knees in contact with the ground, tuck your toes toward your shins and press your palms into the ground to elevate your knees off the floor. Keeping your back and hips parallel to the floor and your knees roughly 1\" off the ground, alternate lifting one hand at a time to tap its opposite shoulder for the duration of the set.",
"descriptionWhy": "This move activates the deep core and spine stabilizing muscles, as shoulder taps train your ability to resist torso rotation through resistance, preventing postural energy leaks in movement.",
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"name": "DNS Star",
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"muscleGroups": ["Glutes", "Obliques"],
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"descriptionHow": "Start lying on one side, posted on your elbow with your forearm on the ground, hips and knees bent, and stacked on top of one another. Press through your posted elbow and bottom knee to raise your hips off the ground, then drive your hips forward by pressing your bottom knee into the ground. As you your hips reach full extension with a straight line running from your head through your knees and hips, draw your hips back and down to just above the ground behind you before repeating.",
"descriptionWhy": "This bodyweight variation of the resisted DNS star strengthens the abductors, glutes, and the obliques, and builds coordination and stability through movement.",
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"name": "Kneeling Lateral Bridge",
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"descriptionHow": "Lying on your side, place your forearm on the ground with your elbow directly underneath the shoulder, top hand placed either on your hip, or outstretched from the shoulder. With both knees bent to 90 degrees, stack them on top of each other, Firmly press the bottom knee into the ground while engaging through your body to elevate from the ground. Hold this stable position for the duration of the set.",
"descriptionWhy": "This lateral bridge variation develops core strength and stability. This move is great preparation for the lateral bridge, and lateral anti-flexion moves on Tonal.",
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"descriptionHow": "Start lying face up on your mat. Bring one leg toward your chest, holding underneath the knee. Bend the knee to bring it toward the chest and then straighten the leg like you’re trying to kick the ceiling, to stretch the back of the thigh.",
"descriptionWhy": "The hamstrings are a fast-twitch muscle group that helps with lower body power. The hamstrings must be able to move through a healthy range of motion to maintain the posterior chain's strength and stability.",
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"name": "Quad Hip Stretch",
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"descriptionHow": "Start in a half kneeling position on your mat. With the arm that’s opposite the front leg, reach up and forward like you’re trying to touch the ceiling, rotating at your torso and shifting your weight forward as you twist toward the front leg.",
"descriptionWhy": "This stretch promotes healthy mobility and flexibility of the muscles involved in hip flexion. It will help the legs work more efficiently, so you can perform better.",
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"createdAt": "2018-07-10T06:09:35.951Z",
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"name": "Runners Lunge",
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"baseOfSupport": "IsoSplitStance",
"pushPull": "Push",
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"descriptionHow": "Get into a low lunge position with your front foot planted and your back leg extended behind you, knee on the floor and toes tucked. Place your hands on the floor inside the front leg, shoulder width apart. Lift your back knee slowly to straighten your back leg and lift the back of the knee toward the ceiling. Relax your knee back down to the floor and repeat.",
"descriptionWhy": "This stretch promotes healthy mobility of the muscles in charge of hip flexion and knee extension. It's excellent for movements like running, squatting, and biking.",
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"createdAt": "2018-07-10T06:09:36.116Z",
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"name": "Sumo Squat Stretch",
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"baseOfSupport": "BasePosition",
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"descriptionHow": "Get into a squat position with feet wider than the hips and toes slightly turned out. Bend forward at the hips to grasp the toes, keeping a soft knee bend, and sit back into a squat. At the bottom of your squat, reach the arms straight overhead like you're throwing something behind you and stand tall.",
"descriptionWhy": "This active recovery helps open the hips with a deep, wide squat. It promotes a strong posterior chain by adding in an arm raise at the bottom of the movement.",
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"createdAt": "2019-07-22T23:06:51.121279Z",
"updatedAt": "2021-02-03T03:00:33.938793Z",
"name": "90-90 Hip Stretch",
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"muscleGroups": ["Glutes"],
"bodyRegion": "LowerBody",
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"baseOfSupport": "Seated",
"pushPull": "Push",
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"descriptionHow": "Take a seat on your mat and create 90 degree angles with your front and back knees and hips. Bring your hands to the floor on each side of the front thigh. With a straight back, lean forward slightly opening your chest to your thigh to stretch the glute of the front leg. Slowly rise back up and repeat.",
"descriptionWhy": "This is a deep stretch for the glutes, adductors, and muscles responsible for the hip's external rotation. It's great for anyone who wants more flexibility in the hips and legs.",
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"createdAt": "2019-07-22T23:08:12.563039Z",
"updatedAt": "2021-05-03T16:25:14.773259Z",
"name": "Quadruped Hip Circle",
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"muscleGroups": ["Glutes"],
"bodyRegion": "LowerBody",
"bodyRegionDisplay": "LOWER BODY",
"baseOfSupport": "Quadruped",
"pushPull": "Push",
"family": "ActiveRecovery",
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"offMachineAccessory": "Mat",
"descriptionHow": "Start in a quadruped position with your hands under your shoulders, knees under your hips and toes tucked. Maintaining a 90 degree angle with your thigh and shin, rotate your hip like a ball and socket, bringing your knee out and up until the heel faces the ceiling, then, lowering your leg to the floor. Reverse the movement and repeat on the same side.",
"descriptionWhy": "Mobility in the hips is necessary for healthy movement in the lower body. Use Quadruped Hip Circles to help open the hips. This will also strengthen the stabilizing muscles of the hips for exercises like the Squat and Deadlift.",
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"createdAt": "2019-07-22T23:09:11.851135Z",
"updatedAt": "2023-01-18T23:13:20.279108Z",
"name": "Quad Hip Stretch w/ Bench",
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"muscleGroups": ["Quads"],
"bodyRegion": "LowerBody",
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"baseOfSupport": "HalfKneeling",
"pushPull": "Push",
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"descriptionHow": "Start in a half kneeling position on your mat and place the top of your back foot on the bench. With the arm that’s opposite the front leg, reach up and forward like you’re trying to touch the ceiling, rotating at your torso and shifting your weight forward as you twist toward the front leg.",
"descriptionWhy": "This is a more challenging variation of the Quad Hip Stretch. It promotes healthy mobility and flexibility of the muscles involved in hip flexion.",
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"createdAt": "2019-07-22T23:11:11.427844Z",
"updatedAt": "2021-10-28T00:23:36.441075Z",
"name": "Bretzel Stretch",
"shortName": "Bretzel",
"muscleGroups": ["Back", "Quads"],
"bodyRegion": "LowerBody",
"bodyRegionDisplay": "LOWER BODY",
"baseOfSupport": "Side_Lying",
"pushPull": "Pull",
"family": "ActiveRecovery",
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"onMachine": false,
"countReps": false,
"isTwoSided": true,
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"offMachineAccessory": "Mat",
"descriptionHow": "Start lying on your back with the foam roller parallel to one side of your torso. Bending one knee, bring it over your torso to meet the foam roller on the other side. Place your knee on the roller and the opposite hand on your knee. Bend the knee that’s on the floor and grab the ankle with your opposite arm to stretch the thigh.",
"descriptionWhy": "This is a deep stretch for the back, quads, and hips. The Bretzel will also stretch the shoulders and help promote a healthy rotation of the spine.",
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"createdAt": "2023-08-09T19:31:09.900542Z",
"updatedAt": "2023-09-25T19:43:41.396959Z",
"name": "Incline Burp to Alternating Step Up",
"shortName": "Incline Burp to Alternating Step Up",
"muscleGroups": ["Abs", "Glutes", "Hamstrings", "Quads"],
"bodyRegion": "LowerBody",
"bodyRegionDisplay": "LOWER BODY",
"baseOfSupport": "BasePosition",
"pushPull": "Push",
"family": "Burpee",
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"descriptionHow": "Start in an incline plank position with your hands on the bench directly under your shoulders. Hop forward with feet landing under your hips, then stand tall. Step one foot up onto the bench, press your heel into the bench, and drive the opposite knee upward towards the chest at the top. Step down with control, lower your hands to the bench and return to the incline plank position. Repeat for the remainder of the set, alternating lead legs with each step up.",
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"name": "Frogger",
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"descriptionHow": "Starting in a deep squat, quickly drop into a high plank with arms extended, and shoulders stacked over the wrists. As you land in the high plank, spring from the ground to return to starting position, feet landing just wider than shoulder-width in a deep squat, hands off the ground and in front of you for balance, and chest proud and upright. Continue repetitions by planting your hands back beneath your shoulders, dropping back into the high plank, and popping back to the deep squat.",
"descriptionWhy": "This core-focused movement builds responsive strength in the anterior hips and core muscles while also improving hip, knee, and ankle mobility as you sit into the deep squat with each rep.",
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"descriptionHow": "Stand facing sideways to Tonal at the end of the Tonal arm. Place both hands on the handle and extend your arms out in front of you. With a soft knee bend, take a small side step away from Tonal with the leading leg and then with the following leg. Using your core to keep the torso unmoved, take 3 to 4 steps with each leg and then walk back in toward Tonal and repeat on the same side.",
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"descriptionHow": "If you want to kick your own butt, this is the exercise to do it... literally! Start by standing with your feet hip distance apart, with your arms at your sides or bent at the elbows. Bring your right heel to your butt, by contracting your hamstrings, then return it to the floor, and repeat with the other heel. Go at a pace that feels like you're jogging in place. ",
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"descriptionHow": "Stand facing Tonal with your feet hip distance apart. Lift the right knee as high as it will go while raising the opposite arm, then switch quickly, bringing the left knee up before the right foot lands. Repeat.",
"descriptionWhy": "High Knees are great as a warm up to a training routine, or as as standalone cardiovascular exercise. In addition to working the heart and lungs, it also activates the lower body and core muscles.",
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"descriptionHow": "Begin by standing up straight with your arms by your sides. Jump up and snap your feet beyond hip width apart while bringing your arms above your head, hands nearly touching. Jump again returning to the starting position and repeat.",
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"descriptionHow": "Lay on your side with your upper arm on the floor and hand supporting your head. Bent your knees about 90 degrees with your bottom leg resting on the floor. Keeping your feet touching and knees bent, lift the top leg up and back to work the glute. Lower the leg down to meet the resting leg and repeat.",
"descriptionWhy": "Traditional corrective exercise to assist with glute activation and hip mobility. ",
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"name": "Broad Jump to Backpedal",
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"descriptionHow": "Stand with feet hip width apart and arms at your sides. Bend your knees and push the floor away as you power your hips forward to jump forward and land in a squat a couple of feet ahead. Come to stand and quickly back pedal to move back to your start position and repeat.",
"descriptionWhy": "Plyometric jump to increase explosive power paired with a rapid return to the starting position adds a rapid increase of heartrate to give you a challenging cardio movement.",
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"name": "Heisman Shuffle",
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"descriptionHow": "Start standing with the right knee elevated toward the chest. Move laterally with a quick three-step shuffle (right, left, right), landing with the left knee elevated for one second after the last step. Resume in the other direction and continue moving quickly side to side for the duration.",
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"name": "Single Leg Bench Step Over",
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"descriptionHow": "Standing with the bench to your side, step with your outside foot across you and onto the bench. Drive your foot through the bench, stepping over and across the bench with the opposite leg, landing on the opposite side from where you started, before returning to the start. Keep the same foot planted on the bench for the entire set. Repeat stepping up & over the bench with the opposite leg under control for the duration of the set.",
"descriptionWhy": "This move couples glute strength with cardiovascular benefits as it tests your multidirectional movement control and capability.",
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"name": "Donkey Kicks",
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"descriptionHow": "Start on hands and knees, with your knees under your hips and shoulders stacked over your wrists. Keeping the knee bent, drive the sole of one foot towards the sky as though your putting a footprint on the ceiling. Return to starting position, and repeat for the duration of the set before switching sides.",
"descriptionWhy": "This movement isolates the glutes and hamstring of the working leg, and improves hip extension while building muscular endurance.",
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"name": "Rotational Squat Jacks",
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"descriptionHow": "Starting in a tall-standing position, with feet just inside hip width. Jump upward and rotate 90 degrees in one direction, landing softly in a low squat, feet just outside shoulder width. Drive your feet into the ground to jump and rotate 90 degrees back toward starting position, landing with feet inside hip width. Continue with a jump rotating 90 degrees in the opposite direction, landing softly in a low squat. Continue reps for the remainder of the set, alternating directions.",
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"descriptionHow": "With your feet hip-width apart, bend at the knees to drop into your squat. Drive the floor away from you and as you propel yourself off the ground and rotate to face the opposite direction making a full 180-degree turn. Land softly bending into the knees and hips on each jump/turn.",
"descriptionWhy": "This squat jump progression challenges your power and cardiorespiratory capacity, increasing lower-body strength as well as cardiac capacity. ",
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"name": "Lateral Lunge to Hop",
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"descriptionHow": "Begin in a standing position, with knees slightly bent. Step one foot out laterally, keeping the trailing leg extended and foot grounded. Bend into the outside knee, bringing your hips back and then down while retaining a neutral spine and forward gaze. As your hips approach knee depth, and with the trailing leg extended, drive through the floor with the outer edge of your landing foot to initiate the hop. From your planted leg, pull yourself through to center, drive your foot through the ground and bring your opposite knee upward toward your chest to explode from the ground with a hop. Land on your takeoff leg, and immediately transfer your weight into continued lateral lunge to hop reps on the same side for the remainder of the set.",
"descriptionWhy": "This lateral plyometric movement is designed to build multidirectional explosivity and force transfer, which translates directly to sport and other athletic activities.",
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"name": "Resisted Glute Bridge",
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"descriptionHow": "Take a handle in each hand and lie face up on your mat with your arms extended toward the ceiling over your chest. Place your feet on the floor a foot or so away from your hips. Lift the hips up toward the ceiling, pressing the floor away from you, squeezing the glutes like you’re trying to crack a walnut. Once at the top, lower the hips back down toward the floor, bringing your torso with you.",
"descriptionWhy": "The Resisted Glute Bridge can be used as an activation to let your body know your legs are going to work hard. It’s also a great way to build your glutes.",
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"name": "Single Leg Glute Bridge",
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"muscleGroups": ["Glutes", "Abs", "Hamstrings"],
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"baseOfSupport": "OneLegStanding",
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"descriptionHow": "Lie face up on your mat. Plant one foot on the floor just under your hip. Bring the opposite knee toward your chest. Press the floor away from you with the planted leg, squeezing the glute to lift the hips up. Lower the hips back down toward the floor, bringing your torso with you.",
"descriptionWhy": "The Single Leg Glute Bridge isolates just a few small muscles. But as long as you're doing it right and not rushing the movement, you'll get a ton of hip strength and stability out of it.",
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"name": "Elevated Glute Bridge",
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"name": "Bench Reverse Hypers",
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"name": "Barbell Deadlift",
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"descriptionHow": "Stand with feet hip width apart, laces lined up with the end of Tonal’s arms. Bend your knees and reach your hips back into a hinge position. Grab the bar with your hands outside your knees. Stand by pressing the floor away from you, pulling the bar up your thighs and keeping your back as straight as a wall. Once at the top, keep your chest proud as you reach the hips back and return to the bottom position, then repeat.",
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"name": "Barbell Sumo Deadlift",
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"name": "Barbell RDL",
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"descriptionHow": "Stand with feet hip-width apart, toes lined up with the end of Tonal’s arms. Grab the bar with your hands outside your knees and stand tall. Reach your hips back like someone is pulling you from behind as the bar slides down the thighs. Maintain a straight back like you’re up against a wall and squeeze your glutes to come back up to standing, sliding the bar up the legs.",
"descriptionWhy": "This is one of the most effective movements for hamstring development. Known as a “true hinge,” this movement will teach you how to move from the hips unloaded. ",
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"name": "Barbell Single Leg RDL",
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"descriptionHow": "Facing Tonal, take the bar shoulder width apart and stand tall, lining your foot up with the end of Tonal’s arms. Plant one leg on the floor with a soft knee bend. Lift your opposite leg straight back like you're trying to kick the ceiling with your heel, dropping your upper body as the leg lifts. Imagine a barbell reaching from your heel to your head, keeping your body straight. Use the glute of the planted leg to power the torso back up and repeat on the same side. \n",
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"descriptionWhy": "Calf strength is essential for stability in movements like the Deadlift and Squat; it helps bring power to exercises like the Step Up and Jump Squat.",
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"descriptionHow": "Lying on your side with bottom knee bent to 90 degrees and top leg extended, rest your head on your outstretched arm extended above your head. Keeping your top leg straight, drive your outside ankle toward the ceiling, then lower it with control back to the starting position. Repeat repetitions of raising and lowering the top leg for the duration of the set.",
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"name": "Fire Hydrants",
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"descriptionHow": "Start on all fours with hands under shoulders, and knees directly under your hips. Keeping your knees bent, back parallel with the ground, and hips level, lift one leg outward with control so that the knee and toes face the wall to your side. Return bent knee with control but do not set it down between repetitions. Repeat on one side for the duration of the set.",
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"name": "Racked Reverse Lunge",
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"descriptionHow": "Facing Tonal, take a handle in each hand, placing your feet hip length apart, and lined up with the end of the arms. Bring the handles just outside the shoulders with the palms facing each other. In a continuous dynamic movement, lower one leg behind you and bend your knee so it comes just above the floor creating 90 degree angles. Push the floor away from you with your front leg to return to the starting position and then repeat on the same side. ",
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"name": "Reverse Lunge w/ Rotation",
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"name": "Resisted Alternating Lunge",
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"descriptionHow": "Facing Tonal, take a handle in each hand and take a large step back behind the end of the Tonal arms. Take a large step forward with one leg, plant the foot firmly on the floor and lower down until both knees are bent 90 degrees and the back knee is just above the floor. Pressing through the heel of the front leg, power up and back to a standing position and switch sides.\n",
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"name": "Alternating Goblet Reverse Lunge",
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"name": "Resisted Deep Lunge",
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"descriptionHow": "Take the handle in one hand and bring the opposite leg forward about a foot behind Tonal’s arm. Reach the opposite leg back long and anchor the ball of the foot in the floor. With feet hip distance, lower down by driving the front knee forward over your toes, while keeping the back leg straight and strong. Think escalator not elevator as lower down. Pressing through the heel of the front foot, power back up to stand and repeat on the same side.",
"descriptionWhy": "Deeper than a normal lunge, this version is a good movement to test & improve ankle dorsiflexion + knee flexion/extension. ",
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"name": "Bodyweight Alternating Reverse Lunge",
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"descriptionHow": "Stand with feet hip distance apart, arms at your sides. Keep one leg planted on the floor as you reach the other leg back and lower down until both knees are bent 90 degrees and the back knee is just above the floor. Push the floor away with the front leg, arms moving in opposition and then switch legs.",
"descriptionWhy": "Movement regression from the jump lunges and a higher volume option than standard bodyweight lunges. ",
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"name": "Bodyweight Alternating Step Up",
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"descriptionHow": "Place one foot on top of the bench ensuring that no part of the foot is hanging off the edge. Press your heel through the bench to stand upright, driving your opposite knee upwards to hip height. Step down with control, and repeat on the other side.",
"descriptionWhy": "An alternating step up variation meant to induce a heart rate response, activate your glutes, and improve coordination. ",
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"name": "Bodyweight Alternating Curtsey Lunge",
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"muscleGroups": ["Glutes", "Hamstrings", "Quads"],
"bodyRegion": "LowerBody",
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"descriptionHow": "Starting in a standing position, step one foot behind and across the midline of the body, lowering to the ground by bending both knees so that your trailing knee finishes directly behind your front heel and your lead-leg knee tracks in alignment with your middle toes. With a tall posture, drive through your front heel and push off the back toes to return to the starting position. Repeat by alternating legs for the duration of the set.",
"descriptionWhy": "An alternating variation to the curtsey lunge, this move strengthens the glutes and quadriceps with three-dimensional movement.",
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"name": "Reverse Lunge to Step Up",
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"muscleGroups": ["Glutes", "Hamstrings", "Quads"],
"bodyRegion": "LowerBody",
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"descriptionHow": "Start standing tall, with the bench a half-step in front of you. Step one leg back, lowering your knee toward the ground behind you until your front thigh is parallel with the ground. Press through your front foot to stand and immediatly step the working side onto the bench. Finish the movement by pressing through the bench with the working foot, driving the opposite knee towards the chest at the top. From the top position, lower back to the ground, continuing immediately into the next reverse lunge and step up with the same leg for the duration of the set before switching.",
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"name": "Bodyweight Alternating Lateral Lunge",
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"muscleGroups": ["Abs", "Glutes", "Hamstrings", "Quads"],
"bodyRegion": "LowerBody",
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"descriptionHow": "From a standing starting position, step out wide to one side, keeping your trailing leg straight and feet parallel with toes forward. As you land, continue into a lunge by driving your hips down and back into the space above your leading heel. Drive back through the outside of the landing foot to return to starting position. Repeat to the opposite side, alternating sides for the duration of the set.",
"descriptionWhy": "This move develops mobility and strength through the hips and groin, and builds cardiovascular and metabolic capacity when done with high intensity intent.",
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"name": "Barbell Front Racked Reverse Lunge",
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"muscleGroups": ["Quads", "Hamstrings", "Glutes"],
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"descriptionHow": "Place the barbell on top of the shoulders until it’s just barely touching the front of the neck. Cross your arms to hold the bar and stand in between the Tonal arms. Reach one leg back, keeping the other foot planted on the floor, and lower down until both knees are bent 90 degrees and the back knee is just above the floor. Press the floor away from you, using the glute of the front leg, to power back up to start. Repeat on the same side.\n",
"descriptionWhy": "Knee dominant movement that is more challenging than our standard reverse lunges. ",
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"createdAt": "2021-09-29T19:59:34.257083Z",
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"name": "Squat to Press",
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"muscleGroups": ["Glutes", "Hamstrings", "Quads", "Abs", "Shoulders", "Triceps"],
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"descriptionHow": "Facing Tonal, take a handle in each hand, placing your feet hip width apart and lined up with the end of the arms. Bring the handles just outside the shoulders, then lower down into a squat, by moving through your hips like you're sitting back into a chair. Stand by squeezing your glutes, while simultaneously pushing the handles over your head like you're trying to punch the ceiling. Bring the handles back down to your shoulders in a controlled movement and repeat.",
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"name": "Barbell Squat to Press",
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"descriptionHow": "Facing tonal, stand with feet hip width apart at the end of the arms. Take the bar with hands shoulder width apart. Keeping the bar shoulder height, move through your hips as your knees bend like you’re sitting back into a chair. Squeeze your glutes and push the floor away to come to standing as you press the bar overhead. Once in a standing position, bring the bar back to the shoulder height and repeat.\n",
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"descriptionHow": "Staying light on your feet, jump out into a wide squat position and quickly back in like you’re playing hopscotch. Keep your knees bent and your torso upright.",
"descriptionWhy": "This squat variation will take up your heart rate while burning out your legs. Add this into your workout as your cardio kick for the day.",
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"name": "Racked Squat to Bench",
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"name": "Racked Squat",
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"descriptionHow": "Facing Tonal, take a handle in each hand and bring them to your shoulders with palms facing each other. Stand with feet hip width apart at the end of Tonal’s arms. Move through your hips as your knees bend like you’re sitting back into a chair. Stand by squeezing your glutes and pushing the floor away from you.\n",
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"createdAt": "2022-02-08T19:22:06.614824Z",
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"name": "Racked Offset Squat",
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"muscleGroups": ["Glutes", "Hamstrings", "Quads", "Obliques"],
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"descriptionWhy": "Similar benefits of weight placement to the racked squat, but an increased need to counter the weight on one side. Very core intensive as anti-lateral flexion.",
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"createdAt": "2022-02-08T19:22:07.737571Z",
"updatedAt": "2022-11-22T02:00:16.615529Z",
"name": "Goblet Squat to Bench",
"shortName": "Goblet Squat to Bench",
"muscleGroups": ["Glutes", "Hamstrings", "Quads"],
"bodyRegion": "LowerBody",
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"baseOfSupport": "BasePosition",
"pushPull": "Push",
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"descriptionHow": "Hold the handle strap with your thumbs wrapped around the top and place it in front of your chest. Stand over the end of the Tonal arm with feet hip width apart. Move through your hips and bend your knees, as if someone is pulling you from behind, to tap your glutes on the bench. Stand by squeezing your glutes and pushing the floor away from you.\n",
"descriptionWhy": "A goblet squat movement that encourages good depth and proper mechanics. ",
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"createdAt": "2022-02-08T19:22:08.534659Z",
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"name": "Racked Offset Split Squat w/ Rotation",
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"muscleGroups": ["Glutes", "Hamstrings", "Obliques", "Quads"],
"bodyRegion": "LowerBody",
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"baseOfSupport": "StaggerStance",
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"descriptionHow": "Facing Tonal, take a handle in one hand and bring it to your shoulder with palm facing in. With your opposite leg forward and feet hip width apart, stand in a split stance position next to the end of Tonal’s arm. As you bend both knees to create 90 degrees, rotate the torso toward the front leg like there’s a magnet on the front knee and opposite elbow. Press through the heel of your front foot to power up to the top position and repeat.\n",
"descriptionWhy": "Adding some extra complexity to the racked offset split squat. The rotation with take you out of the stable position forcing you to reset your stable core.",
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"createdAt": "2022-02-08T19:22:09.196938Z",
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"name": "Mini Sumo Squat",
"shortName": "Mini Sumo Squat",
"muscleGroups": ["Glutes", "Quads", "Hamstrings"],
"bodyRegion": "LowerBody",
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"baseOfSupport": "BasePosition",
"pushPull": "Pull",
"family": "Squat",
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"descriptionHow": "Sit back and down into your hips as you drive your knees out to keep them in line with your feet and keep your chest up tall. Feet should be slightly wider than shoulder width, toes turned out, and shoulders pulled back. Grab the handle and turn the weight on. With one foot on each side of Tonal's arm, stand by pushing your feet into ground and driving your hips forward as you stand tall.",
"descriptionWhy": "The Mini Sumo Squat is great for those with mobility restrictions who are looking to strengthen their lower body. It puts a lot of focus on the hips and abductors while working on posture and core strength.",
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"createdAt": "2022-02-08T19:22:09.58557Z",
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"name": "Bulgarian Split Squat w/ Hip Internal Rotation",
"shortName": "Bulgarian Split Squat w/ Hip IR",
"muscleGroups": ["Quads", "Glutes"],
"bodyRegion": "LowerBody",
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"baseOfSupport": "StaggerStance",
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"descriptionHow": "Line one foot up with the end of Tonal’s arms. Reach your opposite leg back, placing the top of your foot on the bench. Grab the handle closest to your front leg with the opposite arm and stand tall. Rotate your torso toward your front leg as you bend your knees to lower your hips until your front thigh is parallel with the floor. Press the floor away from you to come to standing and repeat.",
"descriptionWhy": "Movement designed to encourage a rotation at the bottom of the movement, while still under tension. Encourages you to focus more on maintaining core integrity while under tension. Great move for golfers.",
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"createdAt": "2023-08-09T19:30:31.85094Z",
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"name": "Bodyweight Alternating Lateral Squat",
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"muscleGroups": ["Abs", "Glutes", "Hamstrings", "Quads"],
"bodyRegion": "LowerBody",
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"descriptionHow": "Begin in a wide-legged stance with toes facing forwards. Keeping one leg straight and feet grounded, bend the opposite knee as you drive your hips back and down while keeping a neutral spine and forward gaze. Drive through the floor with the outer edge of your foot to return to the starting position. Continue by bending into the opposite leg, and alternating sides for the remainder of the set.",
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"createdAt": "2023-08-09T19:30:39.233651Z",
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"name": "Pistol Squat to Bench",
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"muscleGroups": ["Glutes", "Quads"],
"bodyRegion": "LowerBody",
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"descriptionHow": "Start standing with the bench positioned a half step behind you. Shift your weight to one side and raise the opposite foot off the ground. Keeping your raised leg off the ground, lower into a squat, drawing your glutes toward the bench as though sitting into a chair. Drive through your planted foot to return to a tall single-leg stance, returning to the starting position. ",
"descriptionWhy": "A modification to the pistol squat that allows you to build single-leg and core strength, and motor control. Isolating one leg at a time will directly improve all variations of lower body strength and power. ",
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"name": "Bodyweight Squat to Bench w/ Calf Raise",
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"muscleGroups": ["Calves", "Glutes", "Quads"],
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"descriptionHow": "Begin standing with your feet shoulder-width apart, toes slightly outward, and the bench positioned a half step behind you. Keeping your chest proud and gaze forward, sit your hips back and down, tapping your glutes to the bench. Drive your heels into the floor, firing your glutes and bracing your core to stand tall. As you reach the top of the squat, continue your ascent by pressing further through the balls of your feet to elevate your heels from the ground.",
"descriptionWhy": "This move improves depth and controlled squatting technique, which prepares you for loaded squat movements. Deep squatting strengthens glute and hamstring muscles, and preserves balanced lower body strength and resilience in training.",
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"name": "Bodyweight Squat to Calf Raise ",
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"muscleGroups": ["Calves", "Glutes", "Quads"],
"bodyRegion": "LowerBody",
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"descriptionHow": "Begin standing with your feet shoulder-width apart, and toes angled slightly outward. Keeping your chest proud and gaze forward, drive your hips back and down under control until either your thighs are parallel with the floor or you're no longer able to keep a stable, neutral spine. Drive your heels into the floor, firing your glutes and bracing your core to stand tall. As you reach the top of the squat, continue your ascent by pressing further through the balls of your feet to elevate your heels from the ground.",
"descriptionWhy": "This movement develops control through the squat pattern, and is an excellent precursor to explosive plyometric moves like the jump squat, but with a reduced impact on landing.",
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"createdAt": "2019-07-22T22:37:01.53981Z",
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"name": "Squat w/ Row",
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"muscleGroups": ["Glutes", "Quads", "Back"],
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"descriptionHow": "With arms extended, squat down like you’re sitting back into a chair. Stand up, and pull the rope toward your torso using your back. Extend your arms at the top and then drop back down.",
"descriptionWhy": "This will work your posterior chain by challenging the legs and the upper body. It’s a great full-body variation of a squat.",
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"name": "Incline Chest Fly",
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"name": "Single Arm Incline Chest Fly",
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"name": "Single Arm Decline Chest Fly",
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"name": "Reverse Fly",
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"descriptionHow": "Stand facing Tonal. Take the left handle in the right hand, and the right handle in the left hand. Bring your hands in front of your chest with arms slightly bent. Using your back and keeping distance between your shoulders and ears, open your arms back to the wall behind you until the elbows are in line with the shoulders. Bring your arms back to center like you’re hugging a beach ball in front of your chest and repeat.",
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"name": "Lying Face Curl",
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"name": "Alternating Bicep Curl",
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"name": "Reverse Grip Bicep Curl",
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"name": "Internal Shoulder Rotation",
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"name": "External Shoulder Rotation",
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"descriptionHow": "Stand facing Tonal, grasping one of the handles. Lock one elbow by your side at a ninety-degree angle, with the forearm across your belly. Keeping your elbow locked against your side, pull the cable away from your body by externally rotating the shoulder. Then return to the starting position. TIP: Keep a towel under your elbow and don't let it drop.",
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"name": "Reverse Grip Tricep Extension",
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"descriptionHow": "Grab both handles in a supinated grip (palms facing you), keeping your elbows pressed against your side, wrists straight. Then squeeze the weight down until your arms are fully extended. Allow your forearms to return to the starting position without moving your elbows. ",
"descriptionWhy": "This isolation movement is an effective way to build strength in the triceps, putting particular focus on the medial head which helps stabilize the elbow and gives the arm a more defined, proportional look. ",
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"name": "Seated Alternating Bicep Curl",
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"name": "Bent Over IYT Raises",
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"muscleGroups": ["Back", "Shoulders"],
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"descriptionHow": "From a standing position, slightly bend your knees and hinge forward at the hips until your chest is at a 45-degree angle from the ground and your arms are hanging in line with your knees. With straight arms, extend your thumbs toward the ceiling, biceps nearing the ears into an \"I\" position, and then lower. Next, extend arms upward at a 45-degree angle from the shoulders into a \"Y\" position, and then lower. Lastly, keeping the head and neck neutral, extend the arms laterally, creating a \"T\" position, then repeat. ",
"descriptionWhy": "This movement improves shoulder mobility and strengthens the postural muscles of the hips, upper back, and neck. ",
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"name": "Tricep Bench Dips",
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"muscleGroups": ["Chest", "Shoulders", "Triceps"],
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"descriptionHow": "Extend your elbows to bring your hands down toward your hips, working the back of the arms. Imagine a magnet between your shoulder blades as you pull the rope down. Control your hands back up until they are just above the elbows.",
"descriptionWhy": "This movement is a traditional bodybuilding isolation movement.  It's an effective way to build your overhead strength, stretch your triceps/lats, and mold the arms you've been looking for.",
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"name": "Hammer Curl",
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"muscleGroups": ["Biceps", "Forearms"],
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"descriptionHow": "Holding the rope, stand tall with arms extended in front of your hips. Flex the elbows to bring your hands toward your armpits like you’re cracking a walnut between your forearm and bicep. Extend the elbows to bring your hands down and repeat.",
"descriptionWhy": "Hammer curls will help your biceps and forearms get bigger and stronger. Pair them with a supination curl to shape your biceps.",
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"name": "Rotational Row",
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"name": "Standing Alternating Push-Pull",
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"descriptionWhy": "This powerful exercise is great for integrating rotational work. It also strengthens the upper body’s pushing and pulling muscles.",
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"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2022-11-11T00:03:52.524948Z",
"name": "Upright Row",
"shortName": "Upright Row",
"muscleGroups": ["Shoulders", "Biceps"],
"bodyRegion": "UpperBody",
"bodyRegionDisplay": "UPPER BODY",
"baseOfSupport": "BasePosition",
"pushPull": "Pull",
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"descriptionHow": "Using your shoulders and back, pull the rope toward your chin. Don’t let your elbows go higher than your shoulders. Lower back down to the starting position.",
"descriptionWhy": "Put this movement into your routine for an added shoulder, posture, and upper trap workout.",
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"createdAt": "0001-01-01T00:00:00Z",
"updatedAt": "2021-10-05T21:07:12.696365Z",
"name": "Standing Face Pull",
"shortName": "Standing Face Pull",
"muscleGroups": ["Back", "Shoulders"],
"bodyRegion": "UpperBody",
"bodyRegionDisplay": "UPPER BODY",
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"descriptionWhy": "You know you're doing this movement right if you're slightly worried that you might hit your forehead with the handles or rope. This is a great way to strengthen your upper back, shoulders, and neck.",
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"name": "Barbell Bent Over Row",
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"muscleGroups": ["Back", "Biceps", "Abs"],
"bodyRegion": "UpperBody",
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"baseOfSupport": "BentOver",
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"descriptionHow": "Grab the bar with palms facing up, take one small step back from the end of Tonal’s arms and stand tall. Get into a hip hinge position by bending the knees softly and reaching your glutes back to the wall behind you as you hinge your torso forward. Pull the bar to your navel using your back and aim your elbows to where the ceiling meets the wall. Keep control of the weight using your back as you lower the bar and repeat.",
"descriptionWhy": "Upper body pulling exercises are essential for your strength, and the Barbell Bent Over Row is a powerful exercise to help you get stronger. The supinated grip emphasizes the biceps, and the bent-over position tests posterior chain strength.",
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