feat: add Clamshell exercise

app/src/main/res/raw/exercises.json

@@ -4380,6 +4380,34 @@
     ],
     "id": "Circus_Bell"
   },
+  {
+    "name": "Clamshell",
+    "force": "push",
+    "level": "beginner",
+    "mechanic": "isolation",
+    "equipment": "body only",
+    "primaryMuscles": [
+      "abductors",
+      "glutes"
+    ],
+    "secondaryMuscles": [],
+    "instructions": [
+      "Lie on your side on an exercise mat with your head resting on your lower arm or a pillow. Stack your hips, knees, and feet directly on top of each other.",
+      "Bend your hips to approximately 45 degrees and your knees to a 90-degree angle.",
+      "Brace your core and keep your pelvis perpendicular to the floor to prevent your top hip from rolling backward.",
+      "Keeping your feet glued together, slowly raise your top knee as high as comfortable by rotating your hip outward.",
+      "Pause and squeeze your glutes and outer hip at the peak of the contraction for one second.",
+      "Slowly lower your top knee back to the starting position under control.",
+      "Complete the desired repetitions, then switch sides. To increase resistance, place a mini resistance band just above your knees."
+
+    ],
+    "category": "strength",
+    "images": [
+      "Clamshell/0.webp",
+      "Clamshell/1.webp"
+    ],
+    "id": "Clamshell"
+  },
   {
     "name": "Clean",
     "force": "pull",