Rename upgrade-samples to premium-samples; narrow to bent-over-db-row, drop evaluation-only restriction

exercises.csv

@@ -158,7 +158,7 @@ dumbbell-floor-press,Dumbbell Floor Press,Kurzhantel Floor Press,Press de Suelo
 dumbbell-front-raise,Dumbbell Front Raise,Kurzhantel Frontheben,Elevación Frontal con Mancuernas,strength,push,isolation,beginner,dumbbell,shoulders,anterior_deltoid,lateral_deltoid,hypertrophy,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise targeting the anterior deltoid through a forward raise motion.,"Stand with dumbbells at your sides, palms facing your thighs. | Raise one or both dumbbells forward to shoulder height. | Lower under control. | Repeat.",images/flat/dumbbell-front-raise-start.webp,images/flat/dumbbell-front-raise-peak.webp,
 dumbbell-front-squat,Dumbbell Front Squat,Kurzhantel Front-Kniebeuge,Sentadilla Frontal con Mancuernas,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings|rectus_abdominis,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,False,False,"A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.",Hold a dumbbell in each hand resting on top of your shoulders. | Keep your elbows high and torso upright. | Lower your hips by bending knees until thighs are parallel to the floor. | Drive through your heels to stand back up. | Maintain a neutral spine throughout. | Repeat for the desired number of reps.,images/flat/dumbbell-front-squat-start.webp,images/flat/dumbbell-front-squat-peak.webp,
 dumbbell-hip-thrust,Dumbbell Hip Thrust,Dumbbell-Hip-Thrust,Empuje de Cadera con Mancuerna,strength,push,compound,beginner,dumbbell,upper_legs,gluteus_maximus,hamstrings|quadriceps,hypertrophy|strength,leg_day|glute_focus|requires_bench,6.0,False,False,"The Dumbbell Hip Thrust is a highly effective compound exercise for building strong glutes and hamstrings, performed by thrusting the hips upwards with a dumbbell across the pelvis.","Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips. | Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees. | Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension. | Slowly lower your hips back down to the starting position with control, maintaining tension. | Repeat for the desired number of repetitions.",images/flat/dumbbell-hip-thrust-start.webp,images/flat/dumbbell-hip-thrust-peak.webp,
-dumbbell-pistol-squat,Dumbbell Pistol Squat,Kurzhantel-Pistol-Squat,Sentadilla Pistola con Mancuerna,strength,push,compound,advanced,dumbbell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,strength|hypertrophy,leg_day,6.0,True,False,"The Dumbbell Pistol Squat is an advanced single-leg squat variation that builds significant lower body strength, balance, and mobility, primarily targeting the quadriceps and glutes.","Stand tall, holding a dumbbell in front of your chest with both hands or in one hand on the same side as the working leg. | Lift one leg straight out in front of you, keeping it extended throughout the movement. | Lower your body by bending the knee of your standing leg, keeping your chest up and back straight. | Descend until your glutes are close to your heel or your thigh is parallel to the floor, maintaining balance. | Push through your heel to return to the starting position, extending your standing leg fully. | Complete all reps on one side, then switch legs and repeat for the other side per set.",images/flat/dumbbell-pistol-squat-start.webp,images/flat/dumbbell-pistol-squat-peak.webp,
+dumbbell-pistol-squat,Dumbbell Pistol Squat,Kurzhantel-Pistol-Squat,Sentadilla Pistola con Mancuerna,strength,push,compound,advanced,dumbbell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,strength|hypertrophy,leg_day,6.0,True,False,"The Dumbbell Pistol Squat is an advanced single-leg squat variation that builds significant lower body strength, balance, and mobility, primarily targeting the quadriceps and glutes.","Stand tall, holding a dumbbell in each hand with your arms hanging at your sides. | Lift one leg straight out in front of you, keeping it extended throughout the movement. | Lower your body by bending the knee of your standing leg, keeping your chest up and back straight. | Descend until your glutes are close to your heel or your thigh is parallel to the floor, maintaining balance. | Push through your heel to return to the starting position, extending your standing leg fully. | Complete all reps on one side, then switch legs and repeat for the other side per set.",images/flat/dumbbell-pistol-squat-start.webp,images/flat/dumbbell-pistol-squat-peak.webp,
 dumbbell-push-press,Dumbbell Push Press,Kurzhantel Push Press,Press de Empuje con Mancuernas,strength,push,compound,intermediate,dumbbell,shoulders,anterior_deltoid|triceps_brachii,gluteus_maximus|lateral_deltoid|quadriceps|trapezius,hypertrophy|strength|power,shoulder_focus|push_day,6.0,False,False,A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.,"Stand holding dumbbells at shoulder height with palms facing forward. | Slightly bend your knees into a quarter squat. | Drive through your legs to generate momentum, then press the dumbbells overhead. | Lock out your arms at the top. | Lower the dumbbells back to shoulder height with control.",images/flat/dumbbell-push-press-start.webp,images/flat/dumbbell-push-press-peak.webp,
 dumbbell-reverse-fly,Dumbbell Reverse Fly,Kurzhantel Reverse Fly,Pájaro Invertido con Mancuernas,strength,pull,isolation,intermediate,dumbbell,shoulders,posterior_deltoid,rhomboids|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back.",Hinge forward at the hips holding dumbbells with arms hanging down. | Keep your back flat and knees slightly bent. | Raise the dumbbells out to the sides until level with your shoulders. | Squeeze your shoulder blades together at the top. | Lower the dumbbells back with control. | Repeat for the desired number of reps.,images/flat/dumbbell-reverse-fly-start.webp,images/flat/dumbbell-reverse-fly-peak.webp,
 dumbbell-romanian-deadlift,Dumbbell Romanian Deadlift,Kurzhantel Rumänisches Kreuzheben,Peso Muerto Rumano con Mancuernas,strength,pull,compound,intermediate,dumbbell,back,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch.",Stand holding dumbbells in front of your thighs with a soft knee bend. | Hinge at the hips and push your glutes back. | Lower the dumbbells along your legs until you feel a hamstring stretch. | Keep your back flat and shoulders pulled back. | Drive your hips forward to return to standing. | Repeat for the desired number of reps.,images/flat/dumbbell-romanian-deadlift-start.webp,images/flat/dumbbell-romanian-deadlift-peak.webp,

exercises.json

@@ -11943,7 +11943,7 @@
       "is_unilateral": true,
       "is_bodyweight": false,
       "instructions_en": [
-        "Stand tall, holding a dumbbell in front of your chest with both hands or in one hand on the same side as the working leg.",
+        "Stand tall, holding a dumbbell in each hand with your arms hanging at your sides.",
         "Lift one leg straight out in front of you, keeping it extended throughout the movement.",
         "Lower your body by bending the knee of your standing leg, keeping your chest up and back straight.",
         "Descend until your glutes are close to your heel or your thigh is parallel to the floor, maintaining balance.",
@@ -11951,7 +11951,7 @@
         "Complete all reps on one side, then switch legs and repeat for the other side per set."
       ],
       "instructions_de": [
-        "Stehe aufrecht und halte eine Kurzhantel mit beiden Händen vor der Brust oder in einer Hand auf der Seite des Arbeitsbeins.",
+        "Stehe aufrecht und halte in jeder Hand eine Kurzhantel, die Arme hängen seitlich am Körper.",
         "Hebe ein Bein gerade nach vorne an und halte es während der gesamten Bewegung gestreckt.",
         "Senke deinen Körper, indem du das Knie deines Standbeins beugst, Brust oben und Rücken gerade halten.",
         "Gehe so tief, bis dein Gesäß nahe an deiner Ferse ist oder dein Oberschenkel parallel zum Boden ist, und halte das Gleichgewicht.",
@@ -11959,7 +11959,7 @@
         "Absolviere alle Wiederholungen auf einer Seite, wechsle dann das Bein und wiederhole pro Satz für die andere Seite."
       ],
       "instructions_es": [
-        "Ponte de pie, sosteniendo una mancuerna frente a tu pecho con ambas manos o en una mano del mismo lado que la pierna que trabaja.",
+        "Ponte de pie, sosteniendo una mancuerna en cada mano con los brazos colgando a los lados.",
         "Levanta una pierna recta hacia adelante, manteniéndola extendida durante todo el movimiento.",
         "Baja tu cuerpo doblando la rodilla de tu pierna de apoyo, manteniendo el pecho erguido y la espalda recta.",
         "Desciende hasta que tus glúteos estén cerca de tu talón o tu muslo esté paralelo al suelo, manteniendo el equilibrio.",
@@ -11967,22 +11967,22 @@
         "Completa todas las repeticiones de un lado, luego cambia de pierna y repite para el otro lado por serie."
       ],
       "tips_en": [
-        "Start with bodyweight pistol squats to master the movement pattern before adding a dumbbell.",
-        "Use a counterweight (dumbbell) held out in front to help maintain balance during the descent.",
+        "Start with bodyweight pistol squats to master the movement pattern before adding dumbbells.",
+        "Let the dumbbells hang straight down at your sides and keep your chest up to stay balanced over the working foot.",
         "Focus on controlling the eccentric (lowering) phase to improve stability and strength.",
         "Elevate your heel slightly on a small plate if ankle mobility is a limiting factor."
       ],
       "tips_de": [
-        "Beginne mit Pistol-Squats ohne Gewicht, um das Bewegungsmuster zu meistern, bevor du eine Kurzhantel hinzufügst.",
-        "Nutze ein Gegengewicht (Kurzhantel), das du nach vorne hältst, um das Gleichgewicht während der Abwärtsbewegung zu halten.",
-        "Konzentriere dich auf die Kontrolle der exzentrischen (senkenden) Phase, um Stabilität und Kraft zu verbessern.",
-        "Erhöhe deine Ferse leicht auf einer kleinen Platte, wenn die Sprunggelenksbeweglichkeit ein limitierender Faktor ist."
+        "Beginne mit Pistol Squats ohne Gewicht, um das Bewegungsmuster zu beherrschen, bevor du Kurzhanteln hinzunimmst.",
+        "Lass die Kurzhanteln seitlich gerade nach unten hängen und halte die Brust aufrecht, um über dem Arbeitsfuß im Gleichgewicht zu bleiben.",
+        "Konzentriere dich auf die kontrollierte exzentrische (absenkende) Phase, um Stabilität und Kraft zu verbessern.",
+        "Erhöhe die Ferse leicht auf einer kleinen Scheibe, falls die Sprunggelenksbeweglichkeit ein limitierender Faktor ist."
       ],
       "tips_es": [
-        "Comienza con sentadillas pistola sin peso corporal para dominar el patrón de movimiento antes de añadir una mancuerna.",
-        "Usa un contrapeso (mancuerna) sostenido al frente para ayudar a mantener el equilibrio durante el descenso.",
-        "Concéntrate en controlar la fase excéntrica (bajada) para mejorar la estabilidad y la fuerza.",
-        "Eleva ligeramente tu talón sobre un pequeño disco si la movilidad del tobillo es un factor limitante."
+        "Empieza con sentadillas pistola sin peso para dominar el patrón de movimiento antes de añadir mancuernas.",
+        "Deja que las mancuernas cuelguen rectas a los lados y mantén el pecho erguido para conservar el equilibrio sobre el pie que trabaja.",
+        "Concéntrate en controlar la fase excéntrica (de descenso) para mejorar la estabilidad y la fuerza.",
+        "Eleva ligeramente el talón sobre un disco pequeño si la movilidad del tobillo es un factor limitante."
       ],
       "met": 6.0,
       "images": {