feat: 12 new exercises

[UbioZur]

Adding the Following exercises:

• Pogos
• Copenhagen Side Plank
• Tibialis Raise
• Single-leg Balance

[x] The images are in .webp format with a white background.
[x] Corresponding folders have been created in app/src/main/assets/ with the correct id.
[x] The exercises.json is validated with the validate_exercises_json.py
[x] The instructions are clear and detailed.
[x] The ids are unique and there are no duplicates.

[UbioZur]

Few more exercises:

• Cossack Squat
• Bird Dog
• Snap Down
• Broad Jump
• Hollow Hold
• Single Leg RDL
• Suitcase Carry

[UbioZur]

And the one I couldn't get proper images for yesterday!

• Bent Knee Calf Raise

[IamDg]

Hi,

Thank you for you contribution!

Unfortunately, in the next weeks I won't be able to continue development of the app and all the releated job (this includes PR reviewing). Don't worry, I'll review your PR after this period!

[IamDg]

Hi,

Thank you for your contribution!

The exercises are 90% correct, so my comments focused on the remaing fixes/improvements I found! Then, the PR is ready to be merged. I can apply changes for myself if you want.

[IamDg]

I've checked the current exercises in the dataset and it looks like this exercise is almost identical to the existing Standing Long Jump:

"name": "Standing Long Jump",
"force": "push",
"level": "beginner",
"mechanic": "compound",
"equipment": "body only",
"primaryMuscles": [
  "quadriceps"
],
"secondaryMuscles": [
  "calves",
  "glutes",
  "hamstrings"
],
"instructions": [
  "This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.",
  "Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.",
  "Attempt to land with your feet out in front you, reaching as far as possible with your legs.",
  "Measure the distance from your landing point to the starting point and track results."
],
"category": "plyometrics",
"images": [
  "Standing_Long_Jump/0.webp",
  "Standing_Long_Jump/1.webp"
],
"id": "Standing_Long_Jump"

Therefore, I'd recommend to remove it to avoid duplicates

Suggested change

	{
	"name": "Broad Jump",
	"force": "push",
	"level": "intermediate",
	"mechanic": "compound",
	"equipment": null,
	"primaryMuscles": [
	"glutes",
	"quadriceps"
	],
	"secondaryMuscles": [
	"hamstrings",
	"calves",
	"abdominals"
	],
	"instructions": [
	"Stand with your feet about shoulder-width apart.",
	"Lower into a quarter squat while swinging your arms behind you.",
	"Explosively swing your arms forward and extend your hips, knees, and ankles to jump as far forward as possible.",
	"Land softly with your knees and hips bent to absorb the impact.",
	"Maintain balance in an athletic position before resetting for the next repetition."
	],
	"category": "plyometrics",
	"images": [
	"Broad_Jump/0.webp",
	"Broad_Jump/1.webp"
	],
	"id": "Broad_Jump"
	},

[IamDg]

Suggested change

	"equipment": null,
	"equipment": body only,

[IamDg]

Suggested change

	"equipment": "other",
	"equipment": body only,

[IamDg]

Suggested change

	"equipment": null,
	"equipment": body only,

[IamDg]

Suggested change

	"equipment": null,
	"equipment": body only,

[IamDg]

Suggested change

	"equipment": null,
	"equipment": body only,

[IamDg]

The hollow hold is a full-body, multi-segment anti-extension isometric hold (resisting spinal extension and hip extension). Change:

Suggested change

	"mechanic": "isolation",
	"mechanic": "compound",

[IamDg]

Holding straight legs elevated against gravity requires forceful isometric contraction of the hip flexors, particularly the rectus femoris. Add

Suggested change

	"secondaryMuscles": [],
	"secondaryMuscles": [
	"quadriceps"
	],

[IamDg]

The contralateral quadratus lumborum (lower back) works intensely to prevent lateral flexion of the spine toward the weighted side.

Suggested change

	"secondaryMuscles": [
	"forearms",
	"traps",
	"shoulders",
	"glutes"
	],
	"secondaryMuscles": [
	"forearms",
	"traps",
	"shoulders",
	"glutes",
	"lower back"
	],

[IamDg]

Last instruction is an editorial commentary, not an actionable instruction, so it's better to remove it.

Suggested change

	"Land softly on the balls of your feet and immediately rebound into the next jump while maintaining a consistent rhythm.",
	"A common progression or alternative is Forward Pogos (Pogo Jumping Forward)"
	"Land softly on the balls of your feet and immediately rebound into the next jump while maintaining a consistent rhythm."