class T90X::Workout::MovesList
Attributes
moves[R]
Public Class Methods
new(name)
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 6 def initialize(name) @moves = [] case name when Name::CHEST_AND_BACK then create_chest_and_back when Name::PLYOMETRICS then create_plyometrics when Name::SHOULDERS_AND_ARMS then create_shoulders_and_arms when Name::YOGA_X then create_yoga_x when Name::LEGS_AND_BACK then create_legs_and_back when Name::KENPO_X then create_kenpo_x when Name::CORE_SYNERGISTICS then create_core_synergistics when Name::CHEST_SHOULDERS_AND_TRICEPS then create_chest_shoulders_triceps when Name::BACK_AND_BICEPS then create_back_and_biceps when Name::CARDIO_X then create_cardio_x when Name::AB_RIPPER_X then create_ab_ripper_x when Name::REST_STRETCH then create_rest_stretch end @moves end
Private Instance Methods
add_break()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 26 def add_break @moves << T90X::Move.new("Break", break: true) end
create_ab_ripper_x()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 375 def create_ab_ripper_x @moves << T90X::Move.new("In & Outs") @moves << T90X::Move.new("Seated Bicycle") @moves << T90X::Move.new("Reverse Bicycle") @moves << T90X::Move.new("Crunchy Frogs") @moves << T90X::Move.new("Crossed Leg/Wide Leg Sit-Ups") @moves << T90X::Move.new("Fifer Scissors") @moves << T90X::Move.new("Hip Rock 'N Raise") @moves << T90X::Move.new("Pulse-Ups (Heels to the Heavens)") @moves << T90X::Move.new("Roll-Up/V-Up Combo") @moves << T90X::Move.new("Oblique V-Ups") @moves << T90X::Move.new("Leg Climbers") @moves << T90X::Move.new("Mason Twist") end
create_back_and_biceps()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 313 def create_back_and_biceps @moves << T90X::Move.new("Wide Front Pull-Ups") @moves << T90X::Move.new("Lawnmowers", weight: true) @moves << T90X::Move.new("Twenty-Ones", weight: true) @moves << T90X::Move.new("One-Arm Cross-Body Curls", weight: true) @moves << T90X::Move.new("Switch Grip Pull-Ups (Switch every 2 reps)") @moves << T90X::Move.new("Elbows-Out Lawnmowers", weight: true) @moves << T90X::Move.new("Standing Bicep Curls", weight: true) @moves << T90X::Move.new("One-Arm Concentration Curls", weight: true) @moves << T90X::Move.new("Corn Cob Pull-Ups") @moves << T90X::Move.new("Reverse Grip Bent-Over Rows", weight: true) @moves << T90X::Move.new("Open-Arm Curls", weight: true) @moves << T90X::Move.new("Static-Arm Curls", weight: true) add_break @moves << T90X::Move.new("Towel Pull-Ups (Switch every 3)") @moves << T90X::Move.new("Congdon Locomotives", weight: true) @moves << T90X::Move.new("Crouching Cohen Curls", weight: true) @moves << T90X::Move.new("One-Arm Corkscrew Curls", weight: true) @moves << T90X::Move.new("Chin-Ups") @moves << T90X::Move.new("Seated Bent-Over Back Flys", weight: true) @moves << T90X::Move.new("Curl-Up/Hammer Downs", weight: true) @moves << T90X::Move.new("Hammer Curls", weight: true) @moves << T90X::Move.new("Max Rep Pull-Ups") @moves << T90X::Move.new("Superman (6 x 10 seconds)") @moves << T90X::Move.new("In-Out Hammer Curls", weight: true) @moves << T90X::Move.new("Strip-Set Curls (round 1 of 4)", weight: true) @moves << T90X::Move.new("Strip-Set Curls (round 2 of 4)", weight: true) @moves << T90X::Move.new("Strip-Set Curls (round 3 of 4)", weight: true) @moves << T90X::Move.new("Strip-Set Curls (round 4 of 4)", weight: true) end
create_cardio_x()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 344 def create_cardio_x @moves << T90X::Move.new("Sun Salutations") @moves << T90X::Move.new("Runner Poses") @moves << T90X::Move.new("Warrior One") @moves << T90X::Move.new("Warrior Two") @moves << T90X::Move.new("Reverse Warrior") add_break @moves << T90X::Move.new("Ball Kicks") @moves << T90X::Move.new("Hook-Uppercut-Side Kick") @moves << T90X::Move.new("Front & Back Knuckles-Ball Kick-Back Kick") @moves << T90X::Move.new("Jab-Cross-Hook-Uppercut") @moves << T90X::Move.new("Three Direction Kicks") add_break @moves << T90X::Move.new("Airborne Heisman") @moves << T90X::Move.new("Swing Kicks") @moves << T90X::Move.new("Jump Shots") @moves << T90X::Move.new("Tires") @moves << T90X::Move.new("Wacky Jacks") @moves << T90X::Move.new("Airborne Heisman") @moves << T90X::Move.new("Swing Kicks") @moves << T90X::Move.new("Jump Shots") @moves << T90X::Move.new("Tires") @moves << T90X::Move.new("Wacky Jacks") add_break @moves << T90X::Move.new("Squat X Press") @moves << T90X::Move.new("Steam Engine") @moves << T90X::Move.new("Dreya Roll") @moves << T90X::Move.new("Squat Run") @moves << T90X::Move.new("Superman Banana") end
create_chest_and_back()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 30 def create_chest_and_back @moves << T90X::Move.new("Standard Push-Up") @moves << T90X::Move.new("Wide Front Pull-Up") @moves << T90X::Move.new("Military Push-Up") @moves << T90X::Move.new("Reverse Grip Chin-Up") add_break @moves << T90X::Move.new("Wide Fly Push-Ups") @moves << T90X::Move.new("Closed Grip Overhand Pull-Up") @moves << T90X::Move.new("Decline Push-Up") @moves << T90X::Move.new("Heavy Pants", weight: true) add_break @moves << T90X::Move.new("Diamond Push-Up") @moves << T90X::Move.new("Lawnmowers", weight: true) @moves << T90X::Move.new("Dive-Bomber Push-Ups") @moves << T90X::Move.new("Back Flys", weight: true) add_break @moves << T90X::Move.new("Wide Front Pull-Up") @moves << T90X::Move.new("Standard Push-Up") @moves << T90X::Move.new("Reverse Grip Chin-Up") @moves << T90X::Move.new("Military Push-Up") add_break @moves << T90X::Move.new("Closed Grip Overhand Pull-Up") @moves << T90X::Move.new("Wide Fly Push-Ups") @moves << T90X::Move.new("Heavy Pants", weight: true) @moves << T90X::Move.new("Decline Push-Up") add_break @moves << T90X::Move.new("Lawnmowers", weight: true) @moves << T90X::Move.new("Diamond Push-Up") @moves << T90X::Move.new("Back Flys", weight: true) @moves << T90X::Move.new("Dive-Bomber Push-Ups") end
create_chest_shoulders_triceps()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 285 def create_chest_shoulders_triceps @moves << T90X::Move.new("Slow-Motion 3-in-1 Push-Ups") @moves << T90X::Move.new("In & Out Shoulder Flys", weight: true) @moves << T90X::Move.new("Chair Dips") @moves << T90X::Move.new("Plange Push-Ups") @moves << T90X::Move.new("Pike Presses") @moves << T90X::Move.new("Side Tri-Rises") @moves << T90X::Move.new("Floor Flys (Switch every 4 reps)") @moves << T90X::Move.new("Scarecrows", weight: true) @moves << T90X::Move.new("Overhead Triceps Extensions", weight: true) @moves << T90X::Move.new("Two-Twitch Speed Push-Ups (4 Fast, 3 Slow)") @moves << T90X::Move.new("Y-Presses", weight: true) @moves << T90X::Move.new("Lying Triceps Extensions", weight: true) add_break @moves << T90X::Move.new("Side-to-Side Push-Ups") @moves << T90X::Move.new("Pour Flys", weight: true) @moves << T90X::Move.new("Side-Leaning Triceps Extensions", weight: true) @moves << T90X::Move.new("One-Arm Push-Ups") @moves << T90X::Move.new("Weighted Circles (2 X 20 reps)", weight: true) @moves << T90X::Move.new("Throw the Bomb", weight: true) @moves << T90X::Move.new("Clap or Plyo Push-Ups") @moves << T90X::Move.new("Slo-Mo Throws", weight: true) @moves << T90X::Move.new("Front-to-Back Triceps Extensions", weight: true) @moves << T90X::Move.new("One-Arm Balance Push-Ups") @moves << T90X::Move.new("Fly-Row-Presses", weight: true) @moves << T90X::Move.new("Dumbbell Cross-Body Blows", weight: true) end
create_core_synergistics()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 258 def create_core_synergistics @moves << T90X::Move.new("Stacked Foot / Staggered Hands Push-Ups") @moves << T90X::Move.new("Banana Rolls") @moves << T90X::Move.new("Leaning Crescent Lunges", weight: true) @moves << T90X::Move.new("Squat Runs", weight: true) @moves << T90X::Move.new("Sphinx Push-Ups") @moves << T90X::Move.new("Bow to Boat") @moves << T90X::Move.new("Low Lateral Skaters", weight: true) @moves << T90X::Move.new("Lunge & Reach", weight: true) add_break @moves << T90X::Move.new("Prison Cell Push-Ups") @moves << T90X::Move.new("Side Hip Raise") @moves << T90X::Move.new("Squat X-Press", weight: true) @moves << T90X::Move.new("Plank to Chaturanga Run") @moves << T90X::Move.new("Walking Push-Ups") @moves << T90X::Move.new("Superman Banana") @moves << T90X::Move.new("Lunge Kickback Curl Press", weight: true) @moves << T90X::Move.new("Towel Hoppers") add_break @moves << T90X::Move.new("Reach High & Under Push-Ups") @moves << T90X::Move.new("Steam Engine") @moves << T90X::Move.new("Dreya Rolls") @moves << T90X::Move.new("Plan to Chaturanga Iso") @moves << T90X::Move.new("Halfback") @moves << T90X::Move.new("Table Dip Leg Raises") end
create_kenpo_x()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 224 def create_kenpo_x @moves << T90X::Move.new("Twist and Pivot") @moves << T90X::Move.new("Twist and Pivot with Hook and Uppercut") @moves << T90X::Move.new("Jabs") @moves << T90X::Move.new("Jab-Cross") @moves << T90X::Move.new("Jab-Cross-Hook") @moves << T90X::Move.new("Jab-Cross-Hook-Uppercut") add_break @moves << T90X::Move.new("Step Drag, High-Low Punch") @moves << T90X::Move.new("Jab-Cross Switch") @moves << T90X::Move.new("Hook-Uppercut Switch") @moves << T90X::Move.new("Knee Kick") @moves << T90X::Move.new("Ball Kick") add_break @moves << T90X::Move.new("Side Kick") @moves << T90X::Move.new("Back Kick") @moves << T90X::Move.new("Three-Direction Kick") @moves << T90X::Move.new("Side Lunge with High Sword-Low Hammer") @moves << T90X::Move.new("Step-Drag-Claw-Low Punch") add_break @moves << T90X::Move.new("High Block") @moves << T90X::Move.new("Inward Block") @moves << T90X::Move.new("Outward Block") @moves << T90X::Move.new("Downward Block") @moves << T90X::Move.new("Star Block") add_break @moves << T90X::Move.new("Front Shuffle with High Block-Low Punch") @moves << T90X::Move.new("Knee-Back Kick") @moves << T90X::Move.new("Front and Back Knuckles, Ball Kick, Back Kick") @moves << T90X::Move.new("Hook, Uppercut, Low Side Kick") @moves << T90X::Move.new("Elbow Series") @moves << T90X::Move.new("Vertical Punches") end
create_legs_and_back()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 195 def create_legs_and_back @moves << T90X::Move.new("Balanced Lunges", weight: true) @moves << T90X::Move.new("Calf-Raise Squats", weight: true) @moves << T90X::Move.new("Reverse Grip Chin-Ups") @moves << T90X::Move.new("Super Skaters") @moves << T90X::Move.new("Wall Squats") @moves << T90X::Move.new("Wide Front Pull-Ups") @moves << T90X::Move.new("Step Back Lunge", weight: true) @moves << T90X::Move.new("Alternating Side Lunge", weight: true) @moves << T90X::Move.new("Closed Grip Overhead Pull-Ups") @moves << T90X::Move.new("Single-Leg Wall Squat") @moves << T90X::Move.new("Deadlift Squats", weight: true) @moves << T90X::Move.new("Switch Grip Pull-Ups") add_break @moves << T90X::Move.new("Three-Way Lunge", weight: true) @moves << T90X::Move.new("Sneaky Lunge") @moves << T90X::Move.new("Reverse Grip Chin-Ups") @moves << T90X::Move.new("Chair Salutations") @moves << T90X::Move.new("Toe-Roll Iso Lunge", weight: true) @moves << T90X::Move.new("Wide Front Pull-Ups") @moves << T90X::Move.new("Groucho Walk") @moves << T90X::Move.new("Calf Raises (Toes Out)", weight: true) @moves << T90X::Move.new("Calf Raises (Feet Parallel)", weight: true) @moves << T90X::Move.new("Calf Raises (Toes In)", weight: true) @moves << T90X::Move.new("Closed Grip Overhand Pull-Ups") @moves << T90X::Move.new("80/20 Siebers-Speed Squats") @moves << T90X::Move.new("Switch Grip Pull-Ups") end
create_plyometrics()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 62 def create_plyometrics @moves << T90X::Move.new("Jump Squats") @moves << T90X::Move.new("Run Stance Squats") @moves << T90X::Move.new("Airborne Heismans") @moves << T90X::Move.new("Swing Kicks") @moves << T90X::Move.new("Jump Squats") @moves << T90X::Move.new("Run Stance Squats") @moves << T90X::Move.new("Airborne Heismans") @moves << T90X::Move.new("Swing Kicks") add_break @moves << T90X::Move.new("Squat Reach Jumps") @moves << T90X::Move.new("Run Stance Squat Switch Pick Ups") @moves << T90X::Move.new("Double Airborne Heismans") @moves << T90X::Move.new("Circle Runs") @moves << T90X::Move.new("Squat Reach Jumps") @moves << T90X::Move.new("Run Stance Squat Switch Pick Ups") @moves << T90X::Move.new("Double Airborne Heismans") @moves << T90X::Move.new("Circle Runs") add_break @moves << T90X::Move.new("Jump Knee Tucks") @moves << T90X::Move.new("Mary Katherine Lunges") @moves << T90X::Move.new("Leapfrog Squats") @moves << T90X::Move.new("Twist Combos") @moves << T90X::Move.new("Jump Knee Tucks") @moves << T90X::Move.new("Mary Katherine Lunges") @moves << T90X::Move.new("Leapfrog Squats") @moves << T90X::Move.new("Twist Combos") add_break @moves << T90X::Move.new("Rock Star Hops") @moves << T90X::Move.new("Gap Jumps") @moves << T90X::Move.new("Squat Jacks") @moves << T90X::Move.new("Military March") @moves << T90X::Move.new("Rock Star Hops") @moves << T90X::Move.new("Gap Jumps") @moves << T90X::Move.new("Squat Jacks") @moves << T90X::Move.new("Military March") add_break @moves << T90X::Move.new("Run Squat 180 Jump Switches") @moves << T90X::Move.new("Lateral Leapfrog Squats") @moves << T90X::Move.new("Monster Truck Tires") @moves << T90X::Move.new("Hot Foot Jumps") @moves << T90X::Move.new("Run Squat 180 Jump Switches") @moves << T90X::Move.new("Lateral Leapfrog Squats") @moves << T90X::Move.new("Monster Truck Tires") @moves << T90X::Move.new("Hot Foot Jumps") add_break @moves << T90X::Move.new("Pitch and Catch") @moves << T90X::Move.new("Jump Shots") @moves << T90X::Move.new("Football Hero") end
create_rest_stretch()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 390 def create_rest_stretch @moves << T90X::Move.new("Sun Salutations") @moves << T90X::Move.new("Neck Stretch") @moves << T90X::Move.new("Back Up the Car") @moves << T90X::Move.new("Head Rolls") @moves << T90X::Move.new("Expand Chest") @moves << T90X::Move.new("Shoulder Stretch") @moves << T90X::Move.new("Forearm Flex") @moves << T90X::Move.new("Dreya Stretch") @moves << T90X::Move.new("Cat Stretch") @moves << T90X::Move.new("Glute Stretch") @moves << T90X::Move.new("Arm Circles") @moves << T90X::Move.new("Shoulder/Triceps Combo") @moves << T90X::Move.new("Hamstring Stretch") @moves << T90X::Move.new("Camel") @moves << T90X::Move.new("Roller") @moves << T90X::Move.new("Shoulder Stand") @moves << T90X::Move.new("Back Hero") @moves << T90X::Move.new("Quad Stretch") @moves << T90X::Move.new("Frog") @moves << T90X::Move.new("Seated Stretch") @moves << T90X::Move.new("Standing Hamstring") @moves << T90X::Move.new("Downward Dog") @moves << T90X::Move.new("Upward Dog") @moves << T90X::Move.new("Child’s Pose") end
create_shoulders_and_arms()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 113 def create_shoulders_and_arms @moves << T90X::Move.new("Alternating Shoulder Press", weight: true) @moves << T90X::Move.new("In & Out Bicep Curls", weight: true) @moves << T90X::Move.new("Two-Arm Tricep Kickback", weight: true) @moves << T90X::Move.new("Alternating Shoulder Press", weight: true) @moves << T90X::Move.new("In & Out Bicep Curls", weight: true) @moves << T90X::Move.new("Two-Arm Tricep Kickback", weight: true) add_break @moves << T90X::Move.new("Deep Swimmer's Presses", weight: true) @moves << T90X::Move.new("Full Supination Concentration Curls", weight: true) @moves << T90X::Move.new("Chair Dips") @moves << T90X::Move.new("Deep Swimmer's Presses", weight: true) @moves << T90X::Move.new("Full Supination Concentration Curls", weight: true) @moves << T90X::Move.new("Chair Dips") add_break @moves << T90X::Move.new("Upright Rows", weight: true) @moves << T90X::Move.new("Static Arm Curls", weight: true) @moves << T90X::Move.new("Flip Grip Twist Tricep Kickbacks", weight: true) @moves << T90X::Move.new("Upright Rows", weight: true) @moves << T90X::Move.new("Static Arm Curls", weight: true) @moves << T90X::Move.new("Flip Grip Twist Tricep Kickbacks", weight: true) add_break @moves << T90X::Move.new("Seated Two-Angle Shoulder Fly", weight: true) @moves << T90X::Move.new("Crouching Cohen Curls", weight: true) @moves << T90X::Move.new("Lying Down Triceps Extensions", weight: true) @moves << T90X::Move.new("Seated Two-Angle Shoulder Fly", weight: true) @moves << T90X::Move.new("Crouching Cohen Curls", weight: true) @moves << T90X::Move.new("Lying Down Triceps Extensions", weight: true) add_break @moves << T90X::Move.new("In & Out Straight-Arm Shoulder Fly", weight: true) @moves << T90X::Move.new("Congdon Curls", weight: true) @moves << T90X::Move.new("Side-Tri Rises") @moves << T90X::Move.new("In & Out Straight-Arm Shoulder Fly", weight: true) @moves << T90X::Move.new("Congdon Curls", weight: true) @moves << T90X::Move.new("Side-Tri Rises") end
create_yoga_x()
click to toggle source
# File lib/t90x/workouts/moves_list.rb, line 150 def create_yoga_x @moves << T90X::Move.new("Runner's Pose") @moves << T90X::Move.new("Crescent Pose") @moves << T90X::Move.new("Warrior One") @moves << T90X::Move.new("Warrior Two") @moves << T90X::Move.new("Reverse Warrior") @moves << T90X::Move.new("Triangle Pose") @moves << T90X::Move.new("Twisting Triangle") @moves << T90X::Move.new("Chair to Twisting Chair (Prayer Twist)") @moves << T90X::Move.new("Right-Angle Pose to Extended Right-Angle Pose & Grab") @moves << T90X::Move.new("Prayer twist from Runner's Pose to Side Arm Balance") @moves << T90X::Move.new("Warrior Three to Standing Splits") @moves << T90X::Move.new("Half Moon to Twisting Half Moon") add_break @moves << T90X::Move.new("Tree") @moves << T90X::Move.new("Royal Dancer") @moves << T90X::Move.new("Standing Leg Extension") add_break @moves << T90X::Move.new("Crane (Pre-Handstand)") @moves << T90X::Move.new("Seated Spinal Stretch") @moves << T90X::Move.new("Cat Stretch") @moves << T90X::Move.new("Frog") @moves << T90X::Move.new("Bridge or Wheel") @moves << T90X::Move.new("Plough into Shoulder Stand with Leg Variations into Plough") @moves << T90X::Move.new("Table") @moves << T90X::Move.new("Cobbler Pose") @moves << T90X::Move.new("One-Legged Hamstring Stretch into Two-Legged Hamstring Stretch") add_break @moves << T90X::Move.new("Touch the Sky") @moves << T90X::Move.new("Boat") @moves << T90X::Move.new("Half Boat") @moves << T90X::Move.new("Scissor") @moves << T90X::Move.new("Torso Twist Hold") @moves << T90X::Move.new("Deep Torso Twist Hold") @moves << T90X::Move.new("Touch the Sky") add_break @moves << T90X::Move.new("Side Twist") @moves << T90X::Move.new("Glute Stretch") @moves << T90X::Move.new("Happy Baby") @moves << T90X::Move.new("Child's Pose") @moves << T90X::Move.new("Shavasana (Corpse Pose)") @moves << T90X::Move.new("Fetal Pose") @moves << T90X::Move.new("Meditation Pose (Lotus)") end