Standard library

Squat

Elements for the squat and its variations, including Leg Press, Leg Extension and Step Up

Importing

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

import "coach/strength/squat.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

`bodyweight_squat`

Action	`BodyweightSquat`
Specs	reps or rir, tempo, comments
Measures	reps, comments
`variation`	"Wall", "Prisoner", "Overhead", "Side", "Pistol", "Split" ; `"Bodyweight"` when left out

bodyweight_squat(
    [reps: 5],
    [reps: true],
    [location: true]
)

`squat`

Action	`Squat`, derived from `BarbellBackSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`overhead_squat`

Action	`BarbellOverheadSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

overhead_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`front_squat`

Action	`BarbellFrontSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

front_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`landmine_squat`

Action	`LandmineSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

landmine_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`goblet_squat`

Action	`GobletSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

goblet_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`dumbbell_squat`

Action	`DumbbellSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

dumbbell_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`zercher_squat`

Action	`ZercherSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

zercher_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`bulgarian_split_squat`

Action	`BulgarianSplitSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

bulgarian_split_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`frankenstein_squat`

Action	`FrankensteinSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

frankenstein_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`curtsy_squat`

Action	`CurtsySquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

curtsy_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`cossack_squat`

Action	`CossackSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments

cossack_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`thruster`

Action	`Thruster`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`variation`	"Barbell", "Dumbbell", "Landmine", "Behind the neck", "Squat Clean", "Hang Squat Clean"

thruster(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Barbell"]
)

`lunge`

Action	`Lunge`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`variation`	"Barbell", "Dumbbell"

lunge(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Barbell"]
)

`reverse_lunge`

Action	`ReverseLunge`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`variation`	"Barbell", "Dumbbell"

reverse_lunge(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Barbell"]
)

`snatch`

Action	`Snatch`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`variation`	"Power", "Drop", "Hang", "High Hang"

snatch(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Power"]
)

`snatch_balance`

Action	`SnatchBalance`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`variation`	"Heaving", "Pressing"

snatch_balance(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Heaving"]
)

`hack_squat`

Action	`HackSquat`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Machine", "Barbell" ; `"Machine"` when left out

hack_squat(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true]
)

`leg_press`

Action	`LegPress`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`variation`	"Single leg", "Horizontal", "Vertical"

leg_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Single leg"]
)

`leg_extension`

Action	`LegExtension`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`variation`	"Single leg"

leg_extension(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Single leg"]
)

`step_up`

Action	`StepUp`
Specs	weight, reps or rir, tempo, rpe, comments
Measures	reps, weight, comments
`gear`	"Dumbbell", "Barbell", "Kettlebell"
`variation`	"Lateral", "Crossover"

step_up(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Dumbbell"]
)