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feat: add Day 6 stretching template to seed defaults

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Full-body stretching session (~30 min) covering all major muscle
groups with 15 bodyweight exercises: neck, shoulders, chest, back,
spine, hips, hamstrings, quads, glutes, calves, and arms.
Each exercise has 2 sets of 60-90s holds with 15s rest.

Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>
This commit is contained in:
Alexander Bocken
2026-04-11 13:17:05 +02:00
parent 0b86f72d92
commit 8591e5cff7
2 changed files with 142 additions and 1 deletions
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2
package.json
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@@ -1,6 +1,6 @@
{
"name": "homepage",
"version": "1.24.0",
"version": "1.24.1",
"private": true,
"type": "module",
"scripts": {

141
src/routes/api/fitness/templates/seed/+server.ts
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@@ -265,6 +265,147 @@ const defaultTemplates = [
restTime: 60
}
]
},
{
name: 'Day 6 - Stretching',
description: 'Full-body stretching — all muscle groups, no equipment (~30 min)',
exercises: [
{
// Neck: sternocleidomastoid, levator scapulae, trapezius
exerciseId: 'neck-circle-stretch',
sets: [
{ duration: 1.5 },
{ duration: 1.5 }
],
restTime: 15
},
{
// Neck/traps: lateral neck flexion
exerciseId: 'side-push-neck-stretch',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Chest & front delts
exerciseId: 'seated-shoulder-flexor-stretch-bent-knee',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Rear delts, triceps, traps
exerciseId: 'shoulder-stretch-behind-back',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Triceps
exerciseId: 'elbows-back-stretch',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Lats & back
exerciseId: 'back-pec-stretch',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Spine, erector spinae, levator scapulae
exerciseId: 'cow-stretch',
sets: [
{ duration: 1.5 },
{ duration: 1.5 }
],
restTime: 15
},
{
// Thoracic spine, shoulders, glutes, calves (multi-target bridge)
exerciseId: 'thoracic-bridge',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Hip adductors & hip flexors
exerciseId: 'butterfly-yoga-pose',
sets: [
{ duration: 1.5 },
{ duration: 1.5 }
],
restTime: 15
},
{
// Hamstrings
exerciseId: 'seated-single-leg-hamstring-stretch',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Hamstrings (toe-up variation)
exerciseId: 'kneeling-toe-up-hamstring-stretch',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Quads, glutes, hip flexors, calves
exerciseId: 'side-lunge-stretch',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Lower back & glutes
exerciseId: 'lying-lower-back-stretch',
sets: [
{ duration: 1.5 },
{ duration: 1.5 }
],
restTime: 15
},
{
// Calves (soleus & gastrocnemius)
exerciseId: 'calf-stretch-wall',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
},
{
// Biceps & forearm flexors
exerciseId: 'elbow-flexor-stretch',
sets: [
{ duration: 1 },
{ duration: 1 }
],
restTime: 15
}
]
}
];