exercise-database - SKILL.md Agent Skill

name: exercise-database description: Use this skill when creating workout plans to reference proper exercise form, muscle groups targeted, equipment needed, and safe alternatives for users with injuries.

Exercise Database Skill

Overview

This skill provides comprehensive exercise information for creating safe and effective workout plans. Reference this when selecting exercises based on user goals, fitness level, and injury considerations.

Instructions

1. Exercise Selection by Goal

Match exercises to the user's primary fitness goal:

Weight Loss:

Prioritize compound movements (squats, deadlifts, rows)
Include HIIT circuits
Add cardio finishers

Muscle Gain:

Focus on progressive overload
Include isolation exercises for lagging body parts
Emphasize time under tension

Endurance:

Circuit training with minimal rest
Higher rep ranges (15-20)
Cardiovascular conditioning

Flexibility:

Dynamic stretching in warm-up
Static stretching in cool-down
Yoga-based movements

2. Exercise Categories

Compound Exercises (Multi-joint)

Exercise	Primary Muscles	Equipment	Level
Barbell Squat	Quads, Glutes, Core	Barbell	Intermediate
Goblet Squat	Quads, Glutes	Dumbbell	Beginner
Deadlift	Back, Hamstrings, Glutes	Barbell	Intermediate
Romanian Deadlift	Hamstrings, Glutes	Barbell/DB	Intermediate
Bench Press	Chest, Triceps, Shoulders	Barbell	Intermediate
Push-ups	Chest, Triceps, Core	Bodyweight	Beginner
Pull-ups	Back, Biceps	Bar	Advanced
Lat Pulldown	Back, Biceps	Cable	Beginner
Barbell Row	Back, Biceps	Barbell	Intermediate
Overhead Press	Shoulders, Triceps	Barbell/DB	Intermediate
Lunges	Quads, Glutes	Bodyweight/DB	Beginner

Isolation Exercises (Single-joint)

Exercise	Primary Muscles	Equipment	Level
Bicep Curls	Biceps	Dumbbells	Beginner
Tricep Pushdowns	Triceps	Cable	Beginner
Lateral Raises	Side Delts	Dumbbells	Beginner
Leg Curls	Hamstrings	Machine	Beginner
Leg Extensions	Quads	Machine	Beginner
Calf Raises	Calves	Machine/BW	Beginner
Face Pulls	Rear Delts, Rotators	Cable	Beginner

Core Exercises

Exercise	Target	Equipment	Level
Plank	Full Core	Bodyweight	Beginner
Dead Bug	Core Stability	Bodyweight	Beginner
Bird Dog	Core, Back	Bodyweight	Beginner
Russian Twists	Obliques	Bodyweight/Weight	Intermediate
Hanging Leg Raises	Lower Abs	Bar	Advanced
Ab Rollout	Full Core	Wheel	Advanced

Cardio Options

Exercise	Intensity	Equipment	Calories/30min
Walking	Low	None	100-150
Jogging	Moderate	None	200-300
Running	High	None	300-400
Cycling	Moderate	Bike	200-300
Jump Rope	High	Rope	300-400
Swimming	Moderate	Pool	250-350
Rowing	High	Machine	300-400

3. Injury Modifications

Lower Back Pain

Avoid: Deadlifts, Good Mornings, Sit-ups Replace with:

Deadlifts → Leg Press, Hip Thrusts
Back Squats → Goblet Squats, Box Squats
Sit-ups → Dead Bugs, Bird Dogs, Planks

Knee Issues

Avoid: Deep squats, Leg Extensions with heavy weight, Jumping exercises Replace with:

Deep Squats → Box Squats to parallel, Wall Sits
Lunges → Reverse Lunges (less knee stress)
Running → Swimming, Cycling

Shoulder Injuries

Avoid: Overhead Press, Behind-neck movements, Wide-grip bench Replace with:

Overhead Press → Landmine Press, Front Raises
Wide-grip Bench → Close-grip or Neutral-grip
Pull-ups → Lat Pulldown with neutral grip

Wrist Issues

Avoid: Barbell exercises, Push-ups on flat hands Replace with:

Barbell → Dumbbells or machines
Push-ups → Push-up handles or fist push-ups

4. Sets, Reps, and Rest Guidelines

Goal	Sets	Reps	Rest (seconds)
Strength	4-6	1-5	180-300
Hypertrophy	3-4	8-12	60-90
Endurance	2-3	15-20	30-45
Power	3-5	3-6	120-180

5. Warm-up Protocol

Always include:

5 minutes light cardio (walking, cycling)
Dynamic stretches for target muscles
Activation exercises (band work)
1-2 warm-up sets at 50% working weight

6. Cool-down Protocol

Always include:

5 minutes light walking
Static stretches (hold 30 seconds each)
Focus on muscles worked
Deep breathing exercises