Standard library

Core

Elements for movements that mainly involve core muscles such as Plank, Crunch, Sit-up, Pallof Press, L-Hang and Carry

Importing

Documented from coach 0.8.0. Every program depends on the standard library, so all it takes is an import:

import "coach/strength/core.cl"

Every exercise below is an exec that takes three maps: the specs the athlete is prescribed, the measures they report back and a few options that pick a variation. The overview explains each of them.

Exercises

`plank`

Action	`Plank`
Specs	duration, comments
Measures	hold_duration, comments
`variation`	"Forearm", "Tall", "Side", "Extended Side", "Reverse", "Single arm"

plank(
    [duration: 30|s|],
    [hold_duration: true],
    [location: true, variation: "Forearm"]
)

`crunch`

Action	`Crunch`
Specs	reps, comments
Measures	reps, comments
`variation`	"Vertical", "Reverse", "Runner's", "Dead bug", "Side Plank", "Oblique Side", "Clap"

crunch(
    [reps: 5],
    [reps: true],
    [location: true, variation: "Vertical"]
)

`sit_up`

Action	`SitUp`
Specs	reps, comments
Measures	reps, comments
`variation`	"Diamond", "V", "DragonFly"

sit_up(
    [reps: 5],
    [reps: true],
    [location: true, variation: "Diamond"]
)

`pallof_press`

Action	`PallofPress`
Specs	reps, duration, comments
Measures	reps, comments
`gear`	"Band", "Cable"
`position`	"Standing", "Kneeling", "Half Kneeling", "Split Stance"

pallof_press(
    [reps: 5, duration: 30|s|],
    [reps: true],
    [location: true, gear: "Band"]
)

`l_hang`

Action	`LHang`
Specs	reps, duration, comments
Measures	reps, comments
`variation`	"Single Leg", "Tuck", "Twisting"

l_hang(
    [reps: 5, duration: 30|s|],
    [reps: true],
    [location: true, variation: "Single Leg"]
)

`carry`

Action	`Carry`
Specs	reps, duration, comments
Measures	reps, comments
`gear`	"Kettlebell", "Dumbbell", "Barbell", "Sandbag"
`variation`	"Bear Hug", "Goblet", "Front Rack", "Farmers", "Overhead"

carry(
    [reps: 5, duration: 30|s|],
    [reps: true],
    [location: true, gear: "Kettlebell"]
)