thefueley
commented
1 year ago Fixed.
GET https://test.seismos.io/api/v1/exercise/lower_back
[
{
"ID": "101",
"Name": "Atlas Stones",
"Muscle": "lower_back",
"Equipment": "other",
"Instructions": "Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible."
},
{
"ID": "102",
"Name": "Barbell deficit deadlift",
"Muscle": "lower_back",
"Equipment": "barbell",
"Instructions": "Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor."
},
{
"ID": "103",
"Name": "Back extension",
"Muscle": "lower_back",
"Equipment": "body_only",
"Instructions": "Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift."
},
{
"ID": "104",
"Name": "Axle Deadlift",
"Muscle": "lower_back",
"Equipment": "other",
"Instructions": "Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor."
},
{
"ID": "105",
"Name": "Hyperextensions With No Hyperextension Bench",
"Muscle": "lower_back",
"Equipment": "body_only",
"Instructions": "With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise. Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed using a hyperextension bench. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift."
},
{
"ID": "106",
"Name": "Deadlift with Bands",
"Muscle": "lower_back",
"Equipment": "barbell",
"Instructions": "To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Ensure that the bands are under the back half of your foot (for short bands), directly where you are driving into the floor. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor."
},
{
"ID": "107",
"Name": "Deadlift with Bands",
"Muscle": "lower_back",
"Equipment": "barbell",
"Instructions": "To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Ensure that the bands are under the back half of your foot (for short bands), directly where you are driving into the floor. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor."
},
{
"ID": "108",
"Name": "Deadlift with Chains",
"Muscle": "lower_back",
"Equipment": "barbell",
"Instructions": "You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor."
},
{
"ID": "109",
"Name": "Rack Pull with Bands",
"Muscle": "lower_back",
"Equipment": "barbell",
"Instructions": "Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. Return the weight to the pins and repeat."
},
{
"ID": "110",
"Name": "Superman",
"Muscle": "lower_back",
"Equipment": "body_only",
"Instructions": "To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling. Repeat for the recommended amount of repetitions prescribed in your program. Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side."
}
]
GET https://test.seismos.io/api/v1/exercise/bicepsseems to result in a 404.