Exercise data and drawings for developers

What the MCP gives

find_exercise

A coach's words to one exercise: word order, plurals, abbreviations such as db, kb and rdl, and a small misspelling are understood. Returns the exercise with its drawing's address and, where written, the pattern, the muscles, the cues and the common mistakes; none when nothing matches closely, with the nearest names.

list_exercises

Every exercise for a body part, a piece of equipment or a movement pattern, with the drawing of each.

show_workout

A session or a programme as one card in Claude and ChatGPT: each exercise by its English name with its drawing and what was prescribed, sections, supersets and circuits as the AI wrote them; a tap opens an exercise's larger drawing, muscles and cues. The card's own words in English or Swedish.

The drawings are free to show inside any AI's answers with the credit line below, linking home.

Illustrations: exerciseimages.com

The data

Each exercise as a row: its id, name, category, equipment and body part. Beyond those the library has written a one-line summary for 1 014 of 1 014, the movement pattern and muscles for 1 014 of 1 014, coaching cues for 1 014 of 1 014, common mistakes for 142 of 1 014 and the whole how to (the guides) for 142 of 1 014. Three rows as the pack has them:

[
  {
    "id": "45-degree-leg-press",
    "name": "45-Degree Leg Press",
    "category": "strength",
    "equipment": "machine",
    "bodyPart": "thighs",
    "gender": "woman",
    "summary": "Pressing a weighted sled up an angled track while seated, a way to train the legs hard without balancing a bar.",
    "pattern": "squat",
    "primary": [
      "quadriceps",
      "glutes"
    ],
    "secondary": [
      "adductors",
      "hamstrings"
    ],
    "cues": [
      "Feet shoulder width in the middle of the platform",
      "Lower under control until the knees reach about 90 degrees",
      "Press through the whole foot; never lock the knees hard"
    ],
    "mistakes": [
      "Lowering so deep the lower back rolls off the seat",
      "Locking the knees hard at the top",
      "Knees caving in",
      "Heels lifting off the plate"
    ],
    "intro": "The 45 degree leg press pushes a weighted platform away from you along an angled track while you sit with the back supported. It trains the quadriceps and glutes, with the adductors and hamstrings helping. It suits anyone who wants to train the legs hard without balancing a bar, beginners included.",
    "setup": [
      "Sit in the machine with the back and hips flat against the pad.",
      "Place the feet about shoulder width apart in the middle of the platform, toes turned out a little.",
      "Press the platform up and release the safety handles, keeping a slight bend in the knees.",
      "Start with a light load you can lower slowly through the full range."
    ],
    "steps": [
      "Lower the platform under control by bending the knees toward the chest.",
      "Stop when the knees are at about a right angle, or before the lower back starts to lift off the seat.",
      "Keep the hips and lower back flat against the pad on every rep, which matters more than how deep you go.",
      "Press the platform away through the whole foot.",
      "Straighten the legs without locking the knees hard at the top.",
      "Lock the safety handles back in place after the last rep."
    ],
    "fixes": [
      "Then the lower back takes the load instead of the legs, so stop just above that point.",
      "That puts the load on the joint instead of the muscles, so stop just short of straight.",
      "They twist under load, so keep them in line with the toes.",
      "Then the knees take the strain, so place the feet a little higher and press through the heels."
    ],
    "breathing": "Breathe in as you lower the platform and breathe out as you press it away.",
    "easier": [
      "horizontal-leg-press"
    ],
    "harder": [
      "single-leg-press-machine",
      "barbell-back-squat"
    ],
    "alt": "A woman seated in a 45 degree leg press with her knees bent toward her chest, then pressing the platform away until her legs are nearly straight",
    "still": "stills/45-degree-leg-press.png"
  },
  {
    "id": "90-90-hip-stretch",
    "name": "90/90 Hip Stretch",
    "category": "stretching",
    "equipment": "bodyweight",
    "bodyPart": "glutes",
    "gender": "man",
    "summary": "Sitting with both knees bent at right angles, one leg in front and one to the side, a stretch for the rotation of the hips.",
    "pattern": "mobility",
    "primary": [
      "glutes"
    ],
    "secondary": [
      "hip flexors",
      "adductors"
    ],
    "cues": [
      "Both knees at 90 degrees",
      "Sit tall",
      "Lean over the front shin"
    ],
    "mistakes": [
      "Rounding the back to fold lower",
      "Hips lifting off the floor",
      "Forcing the knees down"
    ],
    "intro": "The 90/90 hip stretch sits on the floor with the front shin across the body and the back thigh out to the side, both knees bent at right angles. It stretches the hips in both directions of rotation. It suits anyone who wants more range in the hips.",
    "setup": [
      "Sit on the floor with the front shin lying across in front of you, knee bent 90 degrees.",
      "Set the back thigh out to the side with its shin pointing back, knee also bent 90 degrees.",
      "Place the hands on the floor beside you."
    ],
    "steps": [
      "Sit tall with the chest over the front shin.",
      "Hinge forward from the hips over the front shin.",
      "Reach the hands forward along the floor.",
      "Hold for several slow breaths.",
      "Sit up, then switch the legs to the other side."
    ],
    "fixes": [
      "The stretch comes from the hips, so lead with the chest.",
      "Both sides of the seat should stay down, so lean less if they lift.",
      "The range opens with time, so let the knees rest where they are."
    ],
    "breathing": "Breathe slowly and deeply through the hold.",
    "easier": [
      "figure-4-glute-stretch"
    ],
    "harder": [
      "pigeon-pose"
    ],
    "alt": "A man sitting with both knees bent at right angles, one shin in front and the other leg to the side, then leaning forward over the front shin",
    "still": "stills/90-90-hip-stretch.png"
  },
  {
    "id": "ab-wheel-rollout",
    "name": "Ab Wheel Rollout",
    "category": "strength",
    "equipment": "ab-wheel",
    "bodyPart": "core",
    "gender": "woman",
    "summary": "Rolling an ab wheel forward from the knees and pulling it back, one of the hardest moves for keeping the trunk braced.",
    "pattern": "anti-extension",
    "primary": [
      "abdominals"
    ],
    "secondary": [
      "lats",
      "obliques",
      "front delts"
    ],
    "cues": [
      "Kneel, wheel under the shoulders",
      "Roll out with the back flat",
      "Go only as far as you can control",
      "Pull back with the belly"
    ],
    "mistakes": [
      "Lower back sagging at the front",
      "Hips staying back as the arms reach",
      "Rolling out further than you can return"
    ],
    "intro": "The ab wheel rollout rolls a small wheel forward from the knees until the body is long and pulls it back. It trains the abdominals to keep the trunk from sagging, with the lats, obliques and shoulders helping. It suits people who can hold a plank well and want one of the hardest trunk moves.",
    "setup": [
      "Kneel on a mat with the knees hip width apart.",
      "Hold the handles of the wheel on the floor under the shoulders, arms straight."
    ],
    "steps": [
      "Brace the belly and tuck the pelvis slightly.",
      "Roll the wheel forward slowly, letting the hips and shoulders move forward together.",
      "Go only as far as you can keep the back flat.",
      "Pull the wheel back toward the knees with the belly and lats.",
      "Finish kneeling tall with the wheel under the shoulders."
    ],
    "fixes": [
      "The belly has lost the position, so shorten the range until the back stays flat.",
      "Then only the arms move, so let the hips travel forward with the shoulders.",
      "A rep you cannot pull back is too far, so roll out only as far as you control."
    ],
    "breathing": "Breathe in as you roll out and breathe out as you pull back.",
    "easier": [
      "forearm-plank",
      "stability-ball-rollout"
    ],
    "harder": [
      "ab-wheel-standing-rollout"
    ],
    "alt": "A woman kneeling with her hands on an ab wheel under her shoulders, then rolled out until her body is long and close to the floor",
    "still": "stills/ab-wheel-rollout.png"
  }
]