db.json

{
    "Chest":[
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1298_0_thumb.jpg",
          "title": "Bench Press",
          "videos": "",
          "Sort": "The mighty bench press is a great exercise for building a powerful chest. The bench press is one of the power exercises, known to be very effective for building body mass. Learning how to do a proper bench press is well worth the effort.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1298_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Most gyms have benches specifically designed for the bench press and its variations. Lie flat on one of these benches with your feet firmly on the ground. The bar should be resting on the bench's rack.  Lift the bar off the rack and hold it above your chest in the starting position. Lower the bar down until it touches your chest. Hold this position briefly and make sure you have complete control of the bar. Now raise the bar up to the starting postion.  Return the bar to the rack after you've completed your set.",
          "tips": "The width of your grip on the bar will change the focus of the bench press. A medium grip is most common. This is slightly wider than shoulder-width apart. It's usually marked on the bar.  Having a spotter to help you with the bench press is essential. A competitive, motivating spotter is one of the most valuable assets you can find.  Choose a weight that is challenging and allows you to maintain proper form. Improper form is less effective and could result in an injury. Use a slow controlled motion and never lock your elbows.",
          "warning": "",
          "id": 1,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1298_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1276_0_thumb.jpg",
          "title": "Bench Press Machine",
          "videos": "",
          "Sort": "This is a primary exercise for the Pectorals (chest muscles). Many people prefer this exercise to the standard Bench Press because if offers more stability for people new to exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1276_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "Adjust the machine so that you are sitting with the bars at chest height.  Place your hands on the bars and place your feet on the foot rest.  Press out, extending your arms as far as possible in a steady motion.  Pause for a moment and then return slowly to starting position.",
          "tips": "",
          "warning": "",
          "id": 2,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1276_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1296_0_thumb.jpg",
          "title": "Bench Press With Bands",
          "videos": "",
          "Sort": "A bench press variation that uses bands as resistance. The resistance comes from a slightly different angle so will target a different area of your pectorals.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1296_0.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Run a resistance band under the legs of the top side of a bench. Attach handles to the resistance cable. Lie down flat on the bench and grip one handle in each hand. Rest your arms with your elbows bent and out to your side. Your hands should be at chest level.  Push the handles up towards the ceiling until your hands are as high as they can go. Hold the top position for a moment then return your hands to the starting position.",
          "tips": "Don't lock your elbows at the top of this exercise.",
          "warning": "",
          "id": 3,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1296_1.jpg",
          "video":"",
          "photo":""
    
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1273_0_thumb.jpg",
          "title": "BOSU Ball Push-Ups",
          "videos": "",
          "Sort": "This exercise combines a standard Push Up with a half round exercise Dome to become a Core focused exercise. Core exercises strengthen the abdominal and back muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1273_0.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Place the Dome flat side down on the floor.  Kneel on the floor with your arms fully extended on the dome, and body straight.  Keeping your abs drawn in and your body straight, lower your chest to the Dome.  Pause for a moment and then return to starting position.",
          "tips": "This is a difficult exercise to master. Beginners may want to start on your knees with your feet off the ground so you are rocking into the Push Up.",
          "warning": "",
          "id": 4,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1273_1.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1293_0_thumb.jpg",
          "title": "Butterfly Machine",
          "videos": "",
          "Sort": "The butterfly machine is a simple way to target your chest. This is a machine exercise, so it's very easy to do.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1293_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Sit on the machine with your back flat. Adjust the height of the seat so that the pads of the machine are at your chest height. put your forearms against the pads.  Push the pads together as you squeeze your chest. Push until the pads meet in the middle. Hold this position for a moment then return to the starting position.",
          "tips": "Focus on using your chest for this exercise. You should be squeezing from the inner part of your chest, not pushing with your biceps or shoulders.",
          "warning": "",
          "id": 5,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1293_0.jpg",
          "video":"",
          "photo":""
    
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1292_0_thumb.jpg",
          "title": "Cable Crossover",
          "videos": "",
          "Sort": "The cable crossover is a good exercise for targeting your inner chest.  It does require that you have 2 cable machines facing each other, but this is a common setup in most gyms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1292_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Attach handles to the higher pulleys of both cable machines. Stand between the two machines with your legs and waist slightly bent. Grip the handles of the pulleys with your palms facing down and your arms out to your sides.  Slowly pull the handles down towards the floor until they touch or cross over in front of you. Hold this position for a few moments then return to the starting position.",
          "tips": "When your arms are in front of you, contract your pectorals for a moment to make this exercise even more effective.",
          "warning": "",
          "id": 6,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1292_0.jpg",
          "video":"",
          "photo":""
    
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1286_0_thumb.jpg",
          "title": "Chest Dips",
          "videos": "",
          "Sort": "The chest dip is a variation of the tricep dip that focuses more on your chest. Even though it uses a dip machine, it is a body weight only exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1286_1.jpg",
          "muscleGroup": "",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Grip the bars of the dip bar (ask for assistance if you're not sure which machine this is) and push yourself up to the starting position. Your arms should be straight and fairly close to your body. Keep your knees bent so that your feet never touch the ground.  Slowly lower your body, leading with your chest as you go down. Your chest should start pointing down towards the ground at a 45 degree angle. Lower your body until you feel a stretch in your chest and shoulders, then begin to slowly raise your body up again.",
          "tips": "If you can't quite manage this exercise then you can get a spotter to hold on to your feet and assist you. If the exercise is too easy, then you can wear a weighted belt.  Try not to lock your elbows in the starting position.  Keep your abs tight and back straight throughout this exercise.",
          "warning": "",
          "id": 7,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1286_1.jpg",
          "video":"",
          "photo":""
    
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1269_0_thumb.jpg",
          "title": "Close or Wide Push Ups",
          "videos": "",
          "Sort": "These are variations on Push Ups, one of the best exercise for muscles of the chest (pectorals), arms (bicep and triceps) and core development. The core muscles are the rectus abdomen and obliques which support the spine.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1269_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "For a Close Grip Push Up lay face down on the floor, or a mat, with your feet together curled slightly so you rise on the ball of your feet.  Place you hands close together so your thumbs and index fingers form a triagle on the floor.  Draw your abs in.  Inhale as you raise your body up till your arms are straight.  Keep your head and neck level with your body (dont look up or down) and dont allow your back to rise or fall.  Exhale out as you lower your body back to the ground.  For a Wide Grip Push Up move your hands out to a position slightly wider than your shoulders.",
          "tips": "A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.",
          "warning": "",
          "id": 8,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1269_0.jpg",
          "video":"",
          "photo":""
    
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1289_0_thumb.jpg",
          "title": "Decline Bench Press",
          "videos": "",
          "Sort": "The decline bench press is a variation of the bench press performed on a incline bench. It targets the lower part of your chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1289_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on a decline bench so that your head is lower than your feet. Grip a barbell with an overhand grip, your palms facing towards your feet and your hands slightly wider than shoulder-width apart. Hold the bar directly above your chest.  Slowly lower the bar all the way until it meets your chest. Then, raise the bar straight back up to the starting position.",
          "tips": "Concentrate on using your chest for this bench press. You should feel as it the lifting is coming from your elbows.",
          "warning": "",
          "id": 9,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1289_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1259_0_thumb.jpg",
          "title": "Decline Chest Press",
          "videos": "",
          "Sort": "This is an exercise for the lower portion of the Pectorals (chest muscles). Many people prefer this exercise to the Barbell or Dumbbell decline Press because if offers more stability for people new to exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1259_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Adjust the seat of the machine so that the handles are near the lower portion of your chest.  Slowly press the handles forward until your hands are fully extended, do not lock your elbows.  Pause for a moment and then with a controlled movement lower your hands back to starting position.",
          "tips": "Keep your shoulders and lower back against the bench at all times during this exercise.",
          "warning": "",
          "id": 10,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1259_0.jpg",
          "video":"",
          "photo":""
    
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1288_0_thumb.jpg",
          "title": "Decline Dumbbell Bench Press",
          "videos": "",
          "Sort": "The dumbbell incline bench press targets your lower chest. It incorporates your stability muscles more than the standard incline bench press.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1288_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on a decline bench so that your head is lower than your feet. Grip a pair of dumbbells with an overhand grip, your palms facing towards your feet. Hold the dumbbells directly above your chest so that their inner edges are touching.  Slowly lower the dumbbells all the way until they are inline with the top of your chest. Then, raise them straight up to the starting position.",
          "tips": "The dumbbell bench press puts more focus on your stabilizing muscles. You could alternate between the dumbbell and the barbell versions of the exercise to get the benefits of both exercise types.",
          "warning": "",
          "id": 11,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1288_0.jpg",
          "video":"",
          "photo":""
    
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1285_0_thumb.jpg",
          "title": "Dumbbell Bench Press",
          "videos": "",
          "Sort": "The dumbbell bench press is a great alternative to the standard bench press. You can do the dumbbell bench press without relying on a spotter. It's also good to alternate between the standard bench press and the dumbbell bench press so your muscles don't get too used to either.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1285_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Pick up your dumbbells and hold them at your sides. Then sit on the edge of your flat bench. Sit back as you use your thighs to lush the weights up to their starting position.  Start with your arms holding dumbbells about an inch higher than your chest. The dumbbells should be in line with the middle of your chest so that your arms are comfortably out to the sides.  Slowly push the dumbbells up. Focus on using your chest and triceps to push most of the weight. Stop when your arms are straight and the dumbbells are directly above your chest. Don't clank the dumbbells together or spin them around when you get to the top.  Next, slowly lower the dumbbells. Don't let gravity do the work. You should be resisting gravity all the way down. The rep ends when the dumbbells are back to 1 inch above your chest.",
          "tips": "Breathe comfortably and deeply. Especially while you're pushing the dumbbells up.",
          "warning": "",
          "id": 12,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1285_0.jpg",
           "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1287_0_thumb.jpg",
          "title": "Dumbbell Decline Flys",
          "videos": "",
          "Sort": "Decline dumbbell flys target the inner part of your lower chest. They also stretch your chest and biceps, making them a good addition to any workout program.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1287_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie flat on a decline bench with your head lower than your feet. Hold a dumbbell in each hand with your elbows slightly bent and your arms out to your sides. Your elbows should be facing straight down towards the ground and you should feel a stretch in your chest and biceps.  Squeeze your chest to bring the dumbbells up along an arc towards the center, directly above your chest. Hold this position for a moment and squeeze your chest. Next, lower the dumbbells back to their starting position at your sides.",
          "tips": "You can add a slight twist at the top of the fly. This means that instead of touching together the dumbbell's sides, you touch their inner sides together.",
          "warning": "",
          "id": 13,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1285_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1284_0_thumb.jpg",
          "title": "Dumbbell Flys",
          "videos": "",
          "Sort": "The dumbbell fly targets your pectorals with far more focus than the standard dumbbell bench press. You're keeping your arms relatively straight throughout the exercise so you wont use your triceps as much. It also focuses more on the inner part of your pecs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1284_0.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on a flat bench with your arms out to your sides. Your elbows should be pointing down to the ground and your palms up to the ceiling. You should hold the dumbbells at roughly the height of your shoulders.  Focus on using your chest to bring your arms up until the dumbbells are directly above your chest. Your biceps and triceps should just be stabilizing your arms. You shouldn't be using them for any of the lifting.  In the top position your elbows should be facing outwards and your palms facing inwards towards each other.  Hold the dumbbells briefly at the top then slowly lower them. Again, focus on using your chest to control the downwards motion.",
          "tips": "This is a very focused and targeted exercise. Concentrate on using your chest to drive the majority of the dumbbell fly.  As usual, remember to breathe comfortably. Don't hold your breath.",
          "warning": "",
          "id": 14,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1284_1.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1308_0_thumb.jpg",
          "title": "Dumbbell incline bench press",
          "videos": "",
          "Sort": "This variation of a bench press is a great workout for your upper chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1308_0.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Start by setting up a bench so that it has a 30 degree incline. Place 2 dumbbells by your feet then sit in the bench.  Bring the dumbbells to their starting position just above your chest. Your elbows should be bent so that your forearms are facing directly upwards.  Push the dumbbells straight up. Focus on using your chest for this exercise. You should feel as if the lifting is coming from your elbows. Raise the dumbbells as high as you can without locking your elbows, then slowly lower them to the starting position.",
          "tips": "Depending on the weight you're using, it might be difficult to get into the starting position for this exercise. Ideally you should have a spotter to help you but if you can't find someone who's willing, then you'll need to \"kick\" the weights into the starting position. Do this by resting the dumbbells on your thighs then push with your thighs as you pull with your arms to get the dumbbells up.",
          "warning": "",
          "id": 15,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1308_1.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1283_0_thumb.jpg",
          "title": "Flat Bench Cable Flys",
          "videos": "",
          "Sort": "The Flat Bench Cable Fly targets your chest using the fly motion. It's similar to a cable crossover. The difference is this exercise allows you to support your back on the bench.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1283_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Place a bench between 2 cable machines. Position the bench so that when you lie on it, your shoulders are in line with the pulleys of the cable machine. Grab one handle in each hand then sit on the edge of the bench. Slowly lean back to get yourself into the starting position.  Your arms should be out to your sides with your elbows pointing down towards the ground. You should have a slight bend in your elbows.  Slowly lift handles up above your chest. Don't bend your elbows or straighten your elbows as you lift the handles. Continue until your hands are directly above your shoulders. Hold this position for a moment.  Next, lower the handles down to your starting position.",
          "tips": "Start on a low weight then work your way up. This exercise is intense and could cause shoulder injuries if you aren't careful.  As always, remember to breathe while you're doing the flat bench cable fly.",
          "warning": "",
          "id": 16,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1283_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1282_0_thumb.jpg",
          "title": "Front Raise And Pullover",
          "videos": "",
          "Sort": "This is a combination exercise that works the chest, shoulder and arms. It can also give you a good assisted stretch.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1282_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "Lie on a flat bench and grasp a barbell using a medium grip (about 15 apart).  Place the barbell on your upper thighs and lock your arms straight.  Draw your abs in and keeping your back flat on the bench, raise your arms up and in an arc over behind your head (as if you were performing a reverse pullover).  Slowly return the barbell to the starting position on your thighs.",
          "tips": "",
          "warning": "",
          "id": 17,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1282_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1281_0_thumb.jpg",
          "title": "Hammer Grip Incline Dumbbell Bench Press",
          "videos": "",
          "Sort": "The Hammer Grip Incline Bench Press is a variation of the standard Incline Dumbbell Bench Press where your palms face in towards each other.  Using a hammer grip tends to isolate the chest and helps take pressure off your shoulders.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1281_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "Lie on an incline bench with a dumbbell in each hand. Your palms should be facing in towards each other with your arms comfortably out to the side. Your arms should be at about a 45 degree angle from your body.  Raise the dumbbells up. Make sure that your palms are always facing directly towards each other. Raise the dumbbells until they are directly above your shoulders. Hold this top position for a moment then slowly lower the dumbbells.  As you lower the dumbbells concentrate on keeping the dumbbells facing towards each other. Stop when the dumbbells are about 2 inches above your chest, then repeat.",
          "tips": "",
          "warning": "",
          "id": 18,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1281_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1297_0_thumb.jpg",
          "title": "Incline Bench Press",
          "videos": "",
          "Sort": "This is a variation of the bench press that targets your upper chest by using an incline bench. It'll help give your fuller, more balanced size.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1297_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Set your bench to a 45 degree angle or find a specially designed inclined bench press bench. lie flat on the bench with your feet firmly on the floor. Grip the bar slightly wider than shoulder-width apart.  Lift the bar off the rack and hold it directly above your chest in the starting position. Lower the bar until it touches your chest, then hold it for a few moments. Finally, raise the bar up to the starting position.",
          "tips": "Use a slow, controlled motion for the incline bench press. Don't lock your elbows when you're in the starting position.",
          "warning": "",
          "id": 19,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1297_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1280_0_thumb.jpg",
          "title": "Incline Cable Flys",
          "videos": "",
          "Sort": "Cable Flyes target your upper part of your pectorals. It's similar to the standard Inline Dumbbell Flyes.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1280_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Set up a bench so that it is at a 35 to 45 degree angle. Make sure that the pulleys of the cable machine are in line with your shoulders when you're lying on the bench.  Grab the cable machine handles then sit on the bench. Lean back carefully. In the starting position your arms should be out to your side. Your elbows should be slightly bent and pointing at the ground.  Slowly pull on the cables, concentrate on using your chest to do the pulling. Keep on pulling until the handles are directly above you. Hold this position for a moment.  Next lower the handles down to their orinal positions.",
          "tips": "Make sure that the bend in your elbows when you're in the final position is similar to the bend in your elbows at the start.  Focus on using your chest as much as possible for the incline flyes. Your arms and especially your triceps shouldn't be doing much work.",
          "warning": "",
          "id": 20,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1280_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1260_0_thumb.jpg",
          "title": "Incline Chest Press",
          "videos": "",
          "Sort": "This is an exercise for the upper portion of the Pectorals (chest muscles). Many people prefer this exercise to the Barbell or Dumbbell Incline Press because if offers more stability for people new to exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1260_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Adjust the seat of the machine so that the handles are near the upper portion of your chest.  Slowly press the handles forward until your hands are fully extended, do not lock your elbows.  Pause for a moment and then with a controlled movement lower your hands back to starting position.",
          "tips": "Keep your shoulders and lower back against the bench at all times during this exercise.",
          "warning": "",
          "id": 21,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1260_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1279_0_thumb.jpg",
          "title": "Incline Flys",
          "videos": "",
          "Sort": "This is a sculpting exercise for the pectoral muscles (Chest).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1279_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on an incline bench set a 45 degree angle with a dumbbell in each hand.  Lift the dumbbells over your chest extending your arms fully.  Keeping a slight bend in your elbows, lower the dumbbells towards the floor in and arc like motion.  Slowly return to starting position.",
          "tips": "Keep your hips and shoulders on the bench at all times during this exercise.",
          "warning": "",
          "id": 22,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1279_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1278_0_thumb.jpg",
          "title": "Incline Flys With A Twist",
          "videos": "",
          "Sort": "This is an advanced exercise for the chest and very good for sculpting and defining when used along with bench presses. At the top of the exercise you twist your arms so that your pinky finger are facing each other.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1278_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on an incline bench set a 45 degree angle with a dumbbell in each hand.  Start with the dumbbells out to the sides of your chest, parallel to the floor as you would a regular Fly.  Raise the dumbbells over your chest in and arc  At the top, turn your pinky finger in so they are facing each other.  Slowly return to starting position.",
          "tips": "Keep your hips and shoulders on the bench at all times during this exercise.  Keep a slight bend in your elbows during this exercise.",
          "warning": "",
          "id": 23,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1278_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1264_0_thumb.jpg",
          "title": "Incline Press",
          "videos": "",
          "Sort": "This is a primary exercise to build the pectorals (chest muscles).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1264_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Set and incline bench at a 45 degree angle.  Start with the dumbbells at shoulder height, your arms wide and elbows pointing down to the floor.  Raise your arms up over your chest bringing the dumbbells closer together as they meet over your chest.  Slowly return the dumbbells to starting position.",
          "tips": "Place the dumbbells on your upper thigh and kick them up to starting position one a time.",
          "warning": "",
          "id": 24,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1264_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1263_0_thumb.jpg",
          "title": "Incline Smith Machine Bench Press",
          "videos": "",
          "Sort": "This is an exercise to build the pectoral muscles of the chest. This is a good exercise for beginners as the Smith Machine allows for greater control of the weights.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1263_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Place an incline bench at a 45 degree angle in the middle of the Smith Machine.  Align the bench so the bar is across the upper portion of your chest  Grasp the bar with a shoulder width grip  Unlock the bar and slowly lower the weight to your chest, do not bounce the bar on your chest.  With slow controlled movements, raise the bar back to the starting position.",
          "tips": "Keep your feet flat and your back against the bench throughout this exercise.",
          "warning": "",
          "id": 25,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1263_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1275_0_thumb.jpg",
          "title": "Neck Press",
          "videos": "",
          "Sort": "This is an advanced exercise for the chest. It is similar to a Bench Press except you keep the barbell moving over your neck not your chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1275_0.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "Lie on a flat bench with you feet planted firmly on the floor.  Grasp the bar a little wider than shoulder width apart.  Raise the barbell above your body and move it to the top of your chest, near your neck. This is your starting position.  Lower the bar down so it just touches the top of your chest.  Raise the bar till your arms are fully extended and your elbows are locked.  Return to starting position.",
          "tips": "",
          "warning": "",
          "id": 26,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1275_1.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1274_0_thumb.jpg",
          "title": "One Arm Bench Press",
          "videos": "",
          "Sort": "This is a very advanced exercise used mostly by body builders and power lifters. This exercise should no be done by beginners and it is recommended that someone demonstrate this exercise you and spot you while performing it.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1274_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie flat on a bench with your feet placed firmly on the floor and your abs drawn in.  Grasp the dumbbell in one hand and bring it up to the side of your chest, this is starting position.  Extend your arm, pressing the dumbbell up till your arm is straight and your elbow locked.  Using slow controlled movements, lower the weight to starting position.  Switch arms after completing reps with one arm.",
          "tips": "This is an exercise which can help you strengthen the muscles of the Rotator Cuff, which support your shoulder.",
          "warning": "",
          "id": 27,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1274_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1271_0_thumb.jpg",
          "title": "One Arm Flat Bench Flys",
          "videos": "",
          "Sort": "This exercise is similar to a Fly done with two dumbbells. This will help build strength in your rotator cuff and shoulder muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1271_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on a flat bench with your free hand holding the bench.  Grasp the dumbbell in your other hand and with your forearm parallel to the floor raise your arm in an arc the middle of your chest.  Once the dumbbell is at the middle of your chest line, slowly lower is along the same path to starting position.",
          "tips": "A helpful image is to think of giving yourself a one harmed hug.",
          "warning": "",
          "id": 28,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1271_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1272_0_thumb.jpg",
          "title": "One Arm Floor Press",
          "videos": "",
          "Sort": "This is a good exercise to build the strength and coordination needed for weight training. This exercise is best done with a partner.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1272_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "Lie flat on your back with your knees bent and your feet firmly on the floor.  Draw in your abs and contract your lats, and glutes.  Have your partner hand you the bar and with your bicep parallel to the floor lift extend your arm fully so it is straight.  Return to the starting position.  Complete reps and switch arms.",
          "tips": "",
          "warning": "",
          "id": 29,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1272_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1270_0_thumb.jpg",
          "title": "One Armed Biased Push-Up",
          "videos": "",
          "Sort": "This is an advanced form of Push Up, which also targets the Core muscles. Core exercises strengthen the abdominal and back muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1270_0.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Arrange the dome so that as you begin the exercise, one hand on the Dome and the other on the floor.  Place the Dome flat side down on the floor.  Kneel on the floor with your arms fully extended on the dome, and body straight.  Keeping your abs drawn in and your body straight, lower your chest to the Dome.  Pause for a moment and then return to starting position.",
          "tips": "This is a difficult exercise to master. Beginners may want to start on your knees with your feet off the ground so you are rocking into the Push Up.",
          "warning": "",
          "id": 30,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1270_1.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1268_0_thumb.jpg",
          "title": "Push Up With Feet on Exercise Ball",
          "videos": "",
          "Sort": "This is similar to the standard Push Up except using an Exercise Ball forces you to engage the muscle of your core (Rectus Abdominis, Transverse Abdominis, and the Obliques.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1268_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Place your feet and shins flat on an Exercise Ball.  Place your arms in front of you at shoulder width apart, place your hands under your arms and press up from the ground until your arms are fully extended.  Pause at the top for a moment and steady your balance.  Slowly return to the starting position.",
          "tips": "Choose the right size ball for you. You should be able to fully extend your arms in a push up and be level with your feet on the ball.",
          "warning": "",
          "id": 31,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1268_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1267_0_thumb.jpg",
          "title": "Push-Ups",
          "videos": "",
          "Sort": "Push ups are a body weight only exercise with an action similar to the bench press.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1267_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"",
          "tipname":"",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 32,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1267_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23676.jpg",
          "title": "Ring Push-Ups",
          "video":" Video",
          "photo":"Photo",
          "videos": "https://www.youtube.com/embed/m8GZlHJulc8",
          "Sort": "The push-up is a staple body weight exercise that almost everyone is familiar with. Adding gymnastic rings into the mix suspends your hands above ground and the independent movement of the rings makes the exercise much more difficult to control, adding an injection of intensity to the exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23676.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "1. Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).  2. Grip the rings, keep your body straight and your legs fully extended behind you.  3. Slowly lower yourself down towards the floor.  4. Pause at the bottom of the exercise then push yourself back up to the starting position. Do not lock out your elbows to maintain tension throughout the muscles during the exercise.  5. Repeat.",
          "tips": "",
          "warning": "",
          "id": 33,
          "bigImg1": "https://www.gymwolf.com/images/exercises/user/23676.jpg"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1266_0_thumb.jpg",
          "title": "Smith Machine Bench Press",
          "videos": "",
          "Sort": "This is the same exercise as a Bench Press but using the Smith Machine allows for greater control of the bar throughout the exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1266_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Place a flat bench in the middle of the Smith Machine, with the bar in line with the middle of your chest.  Lying on the bench, grasp the bar at shoulder width apart.  Unlatch the bar and slowly lower the bar to your chest.  Extend your arms fully and raise the bar to the starting position.",
          "tips": "Keep your back flat on the bench throughout the exercises. The Smith Machine is a good tool for beginners to learn to use free weights safely.",
          "warning": "",
          "id": 34,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1266_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1265_0_thumb.jpg",
          "title": "Straight Arm Pullover",
          "videos": "",
          "Sort": "This is an exercise to strengthen the muscles of the shoulder and the rotator cuff.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1265_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "Lie on a flat bench with your feet flat on the floor and your head at the end of the bench.  Grasp a dumbbell and raise it over your chest.  Keeping your elbows as straight as possible, lower the weight in an arc over your head and as low to the ground as possible with out any pain.  Return to starting position.",
          "tips": "",
          "warning": "",
          "id": 35,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1265_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1262_0_thumb.jpg",
          "title": "Wide Grip Bench Press",
          "videos": "",
          "Sort": "This is an exercise for the Pectoral (Chest) muscles. It uses a wider grip that focuses on the outer portion of the chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1262_0.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"",
          "steps": "Lie flat on a bench with your feet flat on the floor.  Place your hands wider than shoulder width apart on the bar and lift it off the rack, this is starting position.  Bring the bar over your chest and lower it till it is just above your body.  Extend your arms upward and raise the bar straight up.  Pause for a moment and with slow controlled movement, return the bar to starting position.",
          "tips": "Keep your abs drawn in and your back flat on the bench throughout this exercise.",
          "warning": "",
          "id": 36,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1262_1.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1261_0_thumb.jpg",
          "title": "Wide Grip Decline Bench Press",
          "videos": "",
          "Sort": "This is an exercise for the Pectoral (Chest) muscles. It uses a wider grip and focuses on the outer portion of the chest. Decline Bench Presses work the lower portion of the Pectoral muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1261_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on a decline bench with your head lower than your feet.  Place your hands wider than shoulder width apart on the bar and lift it off the rack.  Bring the bar over your chest and lower it till it is just above the lower portion of your chest, this is starting position.  Extend your arms upward and raise the bar straight up.  Pause for a moment and then lower the bar to starting position.",
          "tips": "Keep your abs drawn in and your back flat on the bench throughout this exercise.",
          "warning": "",
          "id": 37,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1261_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1277_0_thumb.jpg",
          "title": "Wide Grip Decline Pullover",
          "videos": "",
          "Sort": "This is an advanced exercise for the pectoral muscles (Chest). Similar to the Wide Grip Pullover, it targets muscles of the chest, shoulders and works the core muscles (abdominals).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1277_1.jpg",
          "muscleGroup": "Chest",
          "stepname":"Steps",
          "tipname":"Tips",
          "steps": "Lie on a decline bench with your feet higher than your head/  Grasp the barbell with an extra wide grip (your hands near the plates) and starting at youre your upper thighs raise the barbell in an arc over your head towards the floor.  Slowly return the barbell to starting position on your thighs.",
          "tips": "For an added benefit, squeeze the bar as though you were pushing the ends together this will help give additional muscle contraction.  Do not go beyond a normal range of motion  This exercise should be avoided if you are experiencing shoulder injury or pain.",
          "warning": "",
          "id": 38,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1277_0.jpg",
          "video":"",
          "photo":"",
          "pic":"https://www.gymwolf.com/images/category_chest.jpg"

        }
      ],


      "Biceps": [
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1137_0_thumb.jpg",
          "title": "Alternate Bicep Curl",
          "videos": "",
          "Sort": "This exercise is a single arm version of a biceps curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1137_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a dumbbell in each hand so your palms are facing up.  Extend your arms so they are at the sides of your body.  Keeping your elbows locked lift your left arm to your chest so that your forearm touches your bicep.  Lower your arm and repeat with your right arm.",
          "tips": "Do not swing your body as you perform this exercise.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 1,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1137_0.jpg",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1147_0_thumb.jpg",
          "title": "Alternate Hammer Curl",
          "videos": "",
          "Sort": "This exercise uses a hammering (up and down) motion to isolate the biceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1147_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a dumbbell in each hand so your palms are facing each other.  Extend your arms so they are at the sides of your body.  Keeping your elbows locked lift your left arm in an arc towards your left shoulder.  Lower your arm and repeat with your right arm.",
          "tips": "Do not turn your wrists during this exercise.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 2,
          "bigImg1": "https://www.gymwolf.com/images/exercises/1147_0.jpg",
          "video":"",
          "photo":""

        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1146_0_thumb.jpg",
          "title": "Alternate Incline Curl",
          "videos": "",
          "Sort": "This exercise uses an incline bench to change your body position as you perform bicep curls.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1146_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1146_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust and incline bench to a 45 degree angle.  Grasp a dumbbell in each hand and sit back on the bench with your feet firmly planted on the floor.  Allow your arms to hang down at your sides.  Keeping your elbow straight, raise your right arm up towards your head.  In a controlled manner lower the weight and repeat with your left arm.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 3,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1337_0_thumb.jpg",
          "title": "Ball Wall Circles",
          "videos": "",
          "Sort": "Ball Wall Circles will strengthen and stretch your rotator cuff while stretching your chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1337_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1337_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand upright with your feet shoulder-width apart. Place the ball chest height against the wall and hold it with your arm fully extended. Using your left hand, roll the ball in circles on the wall. After you've finished your rotations, switch the direction. Finally, repeat with your other arm.",
          "tips": "Stay far enough away from the wall so you can fully extend your arms. Do not lock your elbow though.  Always use caution when working the rotator cuff to avoid injury.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 4,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1098_0_thumb.jpg",
          "title": "Bicep Curl Lunge with Bowling Motion",
          "videos": "",
          "Sort": "This exercise is similar to the motions of bowling.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1098_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1098_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Hold a Medicine Ball in one hand with your palms facing up at shoulder height.  Bring one foot back and into a lunge, keeping your front foot stationary and not letting your back knee touch the ground.  While lunging bring the ball down and back as if you were bowling.  Bring your arm back up to the starting position, switch legs and repeat.",
          "tips": "Use slow and steady movements with this exercies.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tips",
          "id": 5,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1097_0_thumb.jpg",
          "title": "Bicep Curl on Stability Ball with Leg Raised",
          "videos": "",
          "Sort": "This exercise incorporates balance along with a bicep curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1097_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1097_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp a dumbbell in each hand with a palms up grip.  Place the top of one foot behind you on a Stability Ball (see illustration) as if you were stretching your leg.  Keep your back straight and your abs drawn in.  Bring your arms down in front of your legs.  Raise your arms up, curling and contracting your biceps.  Lower your arms and return to starting position and switch legs.  TIPS",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 6,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1101_0_thumb.jpg",
          "title": "Bicep Curl with Deadlift",
          "videos": "",
          "Sort": "This is an advanced exercise. This exercise combines a bicep curl with a deadlift.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1101_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1101_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp an EZ Curl or barbell with a close underhand (palms facing up) grip .  Standing with your feet shoulder width apart and your knees slightly bent, draw your abs in.  Extend your arms so the bar rests in front of your thighs.  Bending at the waist, bring the bar down to just above the floor.  As you return to a standing position, bring the bar up and curl your arms bringing your forearms to your biceps.  Return the starting position and repeat.",
          "tips": "Performing this exercise in front of a mirror may help you spot and correct your form.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 7,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1092_0_thumb.jpg",
          "title": "Bicep Curl, Stork Stance",
          "videos": "",
          "Sort": "This is an advanced exercise that requires excellent coordination and balance.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1092_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1092_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp a pair of dumbbells in each hand, palms facing up.  Standing on one foot, extend your other foot back (see illustration) and extend your arms down so they are handing in front of your leg.  While on one foot, curl your arms up contracting your biceps.  Return to the starting position and switch legs,",
          "tips": "Have a Personal Trainer or Instructor show you how to properly perform this exercise.",
          "warning": "",
          "id": 8,
          "stepname":"Steps",
          "tipname":"Tip",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1136_0_thumb.jpg",
          "title": "Bicep Curls",
          "videos": "",
          "Sort": "This version of a biceps curl uses both arms at the same time.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1136_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1136_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a dumbbell in each hand so your palms are facing up.  Extend your arms so they are at the sides of your body.  Keeping your elbows locked lift your arms to your chest so that your forearms touches your biceps.  In a slow controlled manner lower your arms to the starting position.",
          "tips": "Do not swing your body as you perform this exercise.",
          "warning": "",
          "id": 9,
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1107_0_thumb.jpg",
          "title": "Bicep Curls Machine",
          "videos": "",
          "Sort": "This exercise uses a machine to insure proper form.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1107_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1107_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust the seat of the machine so your elbows are correctly aligned with the rotation axis.  Press your arms against the pads and keep them stationary throughout the exercise.  Curls your forearms until your arms are fully flexed.  Slowly lower your arms back to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 10,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1105_0_thumb.jpg",
          "title": "Bicep Curls Seated on Stability Ball",
          "videos": "",
          "Sort": "This version of a biceps curl uses a Stability Ball. Exercises preformed with Stability Balls encourage better posture and core muscle development.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1105_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1105_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp a dumbbell in each hand and on a Stability Ball with your feet placed firmly in front of you and your abs drawn in.  Keeping your elbows at your side and your back straight, curl your arms up to your chest.  Pause for a moment contracting your biceps.  Slowly lower your arms to the starting position.",
          "tips": "",
          "warning": "",
          "id": 11,
          "stepname":"Steps",
          "tipname":"",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1090_0_thumb.jpg",
          "title": "Bicep Curls V Sit on Dome",
          "videos": "",
          "Sort": "This exercise uses a Dome (or Bosu) as a seat forcing you to engage and contract your abs throughout the exercise. The name comes from having our body in the shape of a V.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1090_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1090_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp a dumbbell in each hand and sit on a dome.  Keep your legs together and your knees bent.  Draw in and hold your abs and keep your back straight.  With you arms extended to your sides, curl and contract your biceps, bringing your forearms towards your shoulders.  Slowly return to the starting position.",
          "tips": "Try to keep your balance steady and not move your legs throughout this exercise.",
          "warning": "",
          "id": 12,
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1100_0_thumb.jpg",
          "title": "Bicep Curls with Overhead Extension Kneeling on SB",
          "videos": "",
          "Sort": "This is an advanced exercise. This exercise requires you to be able to balance kneeling on a stability ball before you can correctly perform this exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1100_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1100_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp a dumbbell in each hand with and underhand (palms facing up) grip.  Kneel on a Stability Ball, drawing your abs in and keeping your back straight.  Raise one arm up over your shoulder and keep your other arm curled.  Bend your raised arm back as if performing a triceps extension while lowering your other arm and curling it back.  Return to starting position and repeat arms.",
          "tips": "Work with a Personal Trainer or Instructor to learn how to safely perform this exercise.",
          "warning": "",
          "id": 13,
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1133_0_thumb.jpg",
          "title": "Bicep Hammer Curl",
          "videos": "",
          "Sort": "This exercise uses a hammering (up and down) motion to isolate the biceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1133_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1133_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a dumbbell in each hand so your palms are facing each other.  Extend your arms so they are at the sides of your body.  Keeping your elbows locked lift your arms in an arc towards your shoulders.  Lower your arms in a steady controlled motion and repeat.",
          "tips": "Do not turn your wrists during this exercise.",
          "warning": "",
          "id": 14,
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1143_0_thumb.jpg",
          "title": "Cable Machine Preacher Curl",
          "videos": "",
          "Sort": "A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1143_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1143_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Place a padded arm curl bench in front of a cable machine.  Attach a short bar to the bottom pulley.  Rest your arms against the bench and extend them fully.  With a narrow grip (6 inches) grasp the bar underhand (palms facing up) and pull it towards your head.  Pause for a moment and then lower the bar back to starting position.",
          "tips": "Perform this exercise in a slow controlled manner for best results.",
          "warning": "",
          "id": 15,
          "stepname":"Steps",
          "tipname":"Tip",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1256_0_thumb.jpg",
          "title": "Chin-Ups",
          "videos": "T78xCiw_R6g",
          "Sort": "This exercise is one of the most basic and best for building strength in the back and arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1256_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1256_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp the bar with an supinated (overhand) grip.  Let your body hang from the bar with your arms straight.  Slowly pull yourself up so that your chin is higher than the bar.  With a controlled movement lower yourself to the starting position.",
          "tips": "Your legs should stay in line with your torso throughout this exercise.",
          "warning": "",
          "id": 16,
          "stepname":"Steps",
          "tipname":"Tip",
          "video":"Video",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1142_0_thumb.jpg",
          "title": "Close Grip EZ Bar Curls",
          "videos": "",
          "Sort": "This exercise uses a cambered EZ or curl bar to isolate the biceps during a curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1142_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1142_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp an EZ bar with an underhand close (4 inch) grip on the innermost part of the bar.  Extend your arms fully against your thighs.  Keeping your elbows straight, raise the bar towards your chest.  Pause for moment and then return to the starting position.",
          "tips": "Lean up against a wall or post if you have problems keeping from swinging.",
          "warning": "",
          "id": 17,
          "stepname":"Steps",
          "tipname":"Tip",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1141_0_thumb.jpg",
          "title": "Close Grip Standing Bicep Curls",
          "videos": "",
          "Sort": "This exercise uses a standard barbell to isolate the biceps during a curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1141_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1141_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a barbell with an underhand (palms up) grip about 12 inches apart.  Extend your arms fully against your thighs.  Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest.  Pause for moment and then return to the starting position.",
          "tips": "Lean up against a wall or post if you have problems keeping from swinging.",
          "warning": "",
          "id": 18,
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1140_0_thumb.jpg",
          "title": "Concentration Curls",
          "videos": "",
          "Sort": "Concentration exercises limit your range of movement to increase the effectiveness of the movement.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1140_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1140_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Sit on the end of a flat bench with your feet flat and your legs spread live a V.  Grasp a dumbbell in your hand, palms facing up.  With your elbow pressed against your inner thigh just above your knee, curl the dumbbell up towards your chest.  Slowly return to the starting position.  Repeat and switch arms.",
          "tips": "Keep all of your body still except the arm you are exercising.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 19,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1139_0_thumb.jpg",
          "title": "Cross Body Hammer Curl",
          "videos": "",
          "Sort": "This exercise targets the biceps using a crossing motion rather than a standard curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1139_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1139_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Standing grab a dumbbell in each arm palms facing in.  Keeping your palms facing in (and not twisting your arms) curl the dumbbell up towards your opposite shoulder.  Bring the top of dumbbell up to and touching the shoulder.  Slowly with a controlled manner lower the dumbbell back to the starting position.",
          "tips": "",
          "warning": "",
          "stepname":"Steps",
          "tipname":"",
          "id": 20,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1290_0_thumb.jpg",
          "title": "Crossover With Bands",
          "videos": "",
          "Sort": "The crossover with bands exercise targets your chest and biceps while offering a unique, variable resistance.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1290_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1290_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Wrap a resistance band around the post of an exercise machine at about your chest height. Then face away from that post and grab the handles of the resistance band in each land and spread your hands out to your sides. Vary the starting resistance by stepping towards or away from the pole.  Stand with your feet shoulder-width apart, your knees slightly bent and your abs tight.  Pull the handles of the resistance band away from the post so that your hands eventually meet directly in front of your chest. Once they meet, hold that position for a few moments, then return to the starting position with your hands at your sides.",
          "tips": "Try find a post that it as straight as possible, this will make it far less likely to slip.",
          "warning": "",
          "id": 21,
          "stepname":"Steps",
          "tipname":"Tip",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1138_0_thumb.jpg",
          "title": "Drag Curl",
          "videos": "",
          "Sort": "This exercise is credited to the late Vince Gironda, the Iron Guru. It not only blasts the biceps and works the forearms as well.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1138_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1138_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasping the bar with a shoulder width overhand grip (palms down).  Extend your arms fully so they are against your thighs.  Slowly raise your arms, palms down, to touch your chest.",
          "tips": "Do not move your elbows or shoulders during this exercise.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 22,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1134_0_thumb.jpg",
          "title": "EZ Bar Curls",
          "videos": "",
          "Sort": "This exercise uses an EZ or curl bar to better isolate and build the arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1134_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1134_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart and your knees slightly bent.  Grasp the barbell with underhand (palms up) grip.  Lower the bar so it is against your thighs.  Keeping your elbows still raise the bar up to chest so that your forearms touch your biceps.",
          "tips": "Lean up against a wall or post to keep yourself from swaying.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 23,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1132_0_thumb.jpg",
          "title": "Flexor Incline Curls",
          "videos": "",
          "Sort": "This exercise was designed to keep the stress on the biceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1132_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1132_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Sit on an incline bench with your feet firmly on the floor in front of you.  Grasp a dumbbell with your palms facing up.  Bring your arms down to your sides and keeping your wrists as straight as possible raise your wrists to your shoulders.  Concentrate on squeezing your biceps as your contract (raise) your arms.",
          "tips": "",
          "warning": "",
          "stepname":"Steps",
          "tipname":"",
          "id": 24,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1131_0_thumb.jpg",
          "title": "High Cable Curls",
          "videos": "",
          "Sort": "This exercise allows you to target the muscles of your arms from a different position.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1131_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1131_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Place a flat bench next to a cable weigh stack.  Attach a short bar to the high pulley.  Lay on your back with your head towards the stack.  Grip the bar with and overhand grip (palms facing you) and extend your arms fully on a slight angle over your head.  Pull the bar down towards you, curling your arms as much as possible.  Slowly return to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 25,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1130_0_thumb.jpg",
          "title": "Incline Bicep Curls",
          "videos": "",
          "Sort": "This exercise uses an incline bench to change your bodys position as you perform bicep curls. The movement is very similar to a Preacher Curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1130_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1130_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust and incline bench to a 45 degree angle.  Grasp dumbbells in each hand and sit down with your back against the bench, with your feet resting on the floor for support.  Allow your arms to hang down at your sides.  Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.  In a controlled manner lower the weight and repeat.",
          "tips": "Practice steady movements in this exercise, be careful not to let your arms sway.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 26,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1129_0_thumb.jpg",
          "title": "Incline Inner Bicep Curls",
          "videos": "",
          "Sort": "This exercise uses an incline bench and twist to more to change your bodys position as you perform bicep curls. The movement is very similar to a Preacher Curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1129_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1129_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust and incline bench to a 45 degree angle.  Grasp dumbbells in each hand with and sit down with your back against the bench, with your feet resting on the floor for support.  Allow your arms to hang down at your sides, your palms facing your body.  Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.  In a controlled manner lower the weight and repeat.",
          "tips": "Practice steady movements in this exercise, be careful not to let your arms sway.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 27,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1128_0_thumb.jpg",
          "title": "Lying Bicep Cable Curl",
          "videos": "",
          "Sort": "By lying down you are able to isolate the muscles of your biceps without standing or sitting.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1128_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1128_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Attach a short bar to a cable pulley set on the lowest setting.  Lie down on a mat or the floor with your feet touching the weight stack.  Grasp the bar with and underhand grip (palms facing up).  With your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest.  Pause for a moment contracting your biceps, and then return to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 28,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1127_0_thumb.jpg",
          "title": "Lying Close Grip Bicep Curls",
          "videos": "",
          "Sort": "This exercise combines a flat body position with a pulling motion to work the biceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1127_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1127_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Place a flat bench under a cable weight stack and attach a flat bar to the pulley.  Lie down with your head towards the stack and your feet firmly on the floor.  Grasp the bar with an overhand grip (palms down) about 8 inches apart, and extend your arms straight up.  Curl the bar down in an arc touching your chin.  Slowly return to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 29,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1126_0_thumb.jpg",
          "title": "Lying High Bench Bicep Curls",
          "videos": "",
          "Sort": "With this exercise your lay face down to isolate your biceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1126_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1126_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Lay face down on a high bench with your head at one end and your toes pressed against the floor to support you.  Grasp a barbell with an underhand grip (palms facing up) about 12 inches apart.  Extending your arms to the floor, curl your arms back towards your head in a slight arc, so your biceps touch your forearm.  Slowly return to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 30,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1145_0_thumb.jpg",
          "title": "Lying Incline Curl",
          "videos": "",
          "Sort": "This exercise uses an incline bench to change your bodys position as you perform bicep curls. The movement is very similar to a Preacher Curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1145_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1145_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust and incline bench to a 45 degree angle.  Grasp a barbell with a shoulder width grip and lean face down against the bench, with your feet resting on the floor for support.  Allow your arms to hang down at your sides.  Keeping your elbow straight, raise the bar up towards your head, contracting your biceps.  In a controlled manner lower the weight and repeat.",
          "tips": "Practice steady movements in this exercise, be careful not to let your arms sway.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 31,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1125_0_thumb.jpg",
          "title": "Lying Supine Bicep Curls",
          "videos": "",
          "Sort": "This is another biceps exercise where you lay down to isolate the muscles you are working. This is an advanced exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1125_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1125_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Lie on a flat bench with your head at one end and your feet planted firmly on the floor.  With a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench.  Slowly raise your arms up until they are level with your chest, then curl the dumbbells twisting your palms so your forearms touch your biceps.  Slowly lower your arms to the starting position,",
          "tips": "Practice the motions of this exercise with light weights to become familiar with the movements.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 32,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1093_0_thumb.jpg",
          "title": "Medicine Ball Bicep Curls on Stability Ball",
          "videos": "",
          "Sort": "This exercise combines a new technology (Stability Ball) with a old piece of fitness equipment the Medicine Ball.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1093_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1093_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Sit on a Stability Ball with your feet firmly on the floor in front of you.  Sit with your back straight, your shoulders back and your abs drawn in.  Hold a Medicine Ball in one hand and curl it up bringing your forearm up to your bicep.  Return to starting position and switch arms.",
          "tips": "Grasp the Medicine Ball with your fingers spread wide to balance the ball.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 33,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1102_0_thumb.jpg",
          "title": "One Arm Bicep Concentration on Stability Ball",
          "videos": "",
          "Sort": "This exercise uses a Stability Ball instead of a bench for better form.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1102_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1102_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Grasp a dumbbell in one hand and sit on a Stability Ball with your feet wide apart.  Bend forward leaning at the waist.  With the dumbbell in your hand, place your elbow against your knee.  Lower your arm so it is flat against your calves.  Curl your arm up to your chest keeping your elbow steady.  Return to starting position and change hands.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 34,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1106_0_thumb.jpg",
          "title": "One Arm Bicep Curl with Olympic Bar",
          "videos": "",
          "Sort": "This is an advanced exercise for building stability and the muscles of the arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1106_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1106_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart and your knees slightly bent.  Grasp an Olympic bar (empty weight bar) in the middle with one hand so that the bar is equally balanced.  Keep your free hand at your side for support.  Curl the bar up so your forearm touches your bicep.  Slowly lower the bar and change arms.",
          "tips": "If an Olympic bar is too heavy use a lighter weight barbell.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"",
          "id": 35,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1123_0_thumb.jpg",
          "title": "One Arm Preacher Curl",
          "videos": "",
          "Sort": "A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms. This version uses dumbbells and single arm movements for better control.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1123_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1123_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust the seat of the bench so your arm is level with the top of the bench.  Grasp a dumbbell in your hand with an underhand (palms facing up) rest your arm against the bench and extend it fully down.  Keeping your arm on the bench at all times, curl the dumbbell up towards your head.  Pause for a moment and then lower the dumbbell back to starting position.  Switch arms and repeat.",
          "tips": "Perform this exercise in a slow controlled manner for best results.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"",
          "id": 36,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1122_0_thumb.jpg",
          "title": "Overhead Curl",
          "videos": "",
          "Sort": "By using cable this exercise isolates and defines the biceps (arm) muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1122_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1122_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Attach a stirrup handle to each side of a high pulley on a cable machine.  Grasp the handles with an under hand grip (palms facing up) and stand with your feet shoulder width apart.  Extend your arms fully to each side.  Keeping your elbows steady curl your wrists towards the sides of your head.  Contract your biceps and pause for a moment and then return to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 37,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1121_0_thumb.jpg",
          "title": "Preacher Curl",
          "videos": "",
          "Sort": "A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1121_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1121_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust the seat of the bench so your arms are level with the top of the bench.  Grasp the bar underhand (palms facing up) shoulder width apart.  Picking up the bar, rest your arms against the bench and extend them fully.  Keeping your arms on the bench at all times, curl the bar up towards your head.  Pause for a moment and then lower the bar back to starting position.",
          "tips": "Perform this exercise in a slow controlled manner for best results.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 38,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1124_0_thumb.jpg",
          "title": "Preacher Curl Machine",
          "videos": "",
          "Sort": "A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms. This version of the exercises is a machine exercise. This is a good exercise for beginners.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1124_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1124_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust the seat of the bench so your arms are level with the top of the bench.  Rest your arms against the bench and extend them fully.  Grasp the bar underhand (palms facing up) and pull it towards your head.  Pause for a moment and then lower the bar back to starting position.",
          "tips": "Perform this exercise in a slow controlled manner for best results. Read the instructions on the machine before performing this exercise.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 39,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1135_0_thumb.jpg",
          "title": "Prone Incline Bicep Curls",
          "videos": "",
          "Sort": "This exercise uses an incline bench to change your bodys position as you perform bicep curls. The movement is very similar to a Preacher Curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1135_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1135_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust and incline bench to a 45 degree angle.  Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support.  Allow your arms to hang down at your sides.  Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.  In a controlled manner lower the weight and repeat.",
          "tips": "Practice steady movements in this exercise, be careful not to let your arms sway.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 40,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1103_0_thumb.jpg",
          "title": "Reverse Bicep Curls",
          "videos": "",
          "Sort": "This is a reverse curl exercise that works all of the muscles of the arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1103_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1103_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and a your abs drawn in.  Grasp a dumbbell in each hand with an overhand (palms facing down) grip.  Keeping your arms at your side your elbows steady, lift the dumbbells up towards your shoulders.  Pause for a moment and then return to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 41,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1119_0_thumb.jpg",
          "title": "Reverse Plate Curls",
          "videos": "",
          "Sort": "This exercise uses a free weight plate to build muscle.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1119_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1119_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 oclock position.  Keeping your elbows and arms at your side, curl the slowly up towards your head.  Slowly return to the starting position.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 42,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1117_0_thumb.jpg",
          "title": "Seated Bicep Curl",
          "videos": "",
          "Sort": "This exercise is a seated biceps curl using dumbbells.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1117_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1117_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Sit on bench with your feet firmly on the floor and your back straight.  Grasp a dumbbell in each hand with your palms facing each other.  Lower the dumbbells to your sides and slowly curl your arms up so your palms are facing up.  Squeeze your biceps at the top and slowly lower to the starting position.",
          "tips": "If possible use a short backed bench to help your posture.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 43,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1118_0_thumb.jpg",
          "title": "Seated Close Grip Concentration Curls",
          "videos": "",
          "Sort": "Concentration exercises limit your range of movement to increase the effectiveness of the movement. This version uses a barbell.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1118_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1118_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Sit on the end of a flat bench with your feet flat and your legs spread live a V.  Bend forward at your waist keeping your back straight.  Grasp a barbell in your hands with a close grip (6 inches apart), palms facing up.  With your elbow pressed against your inner thigh just above your knee, curl the bar up towards your chest.  Slowly lower the bar to the starting position near the floor.",
          "tips": "Keep all of your body still except the arm you are exercising.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 44,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1116_0_thumb.jpg",
          "title": "Seated Inner Bicep Curls",
          "videos": "",
          "Sort": "This exercise works the inner biceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1116_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1116_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Sit on the edge of a bench with your feet firmly planted on the floor.  Keep your back straight and your abs drawn in.  Grasp a dumbbell in each arm with your palms facing each other, fully extend your arms along your sides.  Curl your arms up and out, turning your palms up and out as you lift.  Slowly lower the dumbbells to the starting position.",
          "tips": "",
          "warning": "",
          "stepname":"Steps",
          "tipname":"",
          "id": 45,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1099_0_thumb.jpg",
          "title": "Speed Alternating Bicep Curls with Band",
          "videos": "",
          "Sort": "This exercise uses a bungy or exercise band for resistance.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1099_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1099_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Place a bungy under your feet and hold the handles palms forward in your hands.  Stand with your feet shoulder width apart, knees slightly bent and your abs drawn in.  Curl your arms up and down in an alternating motion, keeping your body straight.  As you become comfortable with the motion, increase your speed.",
          "tips": "Contract your biceps as you curl your arms up.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 46,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1115_0_thumb.jpg",
          "title": "Spider Curl",
          "videos": "",
          "Sort": "This exercise uses the straight side of a Preacher Curl bench to increase the range of motion of the exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1115_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1115_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Turn a Preacher Curl bench around so you are leaning against the angled side.  Grasp a barbell with a close (6 inch) palms up grip.  Leaning against the bench, lower the bar along the flat side of the bench fully extending your arms.  Curl your arms up so your biceps are touching your forearms.  Slowly lower the bar to the starting position.",
          "tips": "Use a low weight to get used to the motion of this exercise.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 47,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1148_0_thumb.jpg",
          "title": "Standing Bicep Curls",
          "videos": "",
          "Sort": "This version of the biceps curl uses a cable instead of a barbell to work the muscles of the arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1148_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1148_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Attach a short bar to a cable pulley to the bottom of the weight stack.  Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp the bar with a close underhand grip (palms facing up).  Lower your arms fully to above your thighs and bending only your elbows, raise the bar to your upper chest.  Pause for a moment and then return to the starting position.",
          "tips": "Do not swing your hips or back during this exercise.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 48,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1114_0_thumb.jpg",
          "title": "Standing Inner Bicep Curls",
          "videos": "",
          "Sort": "This exercise works the inner biceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1114_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1114_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a dumbbell in each arm with your palms facing each other, fully extend your arms along your sides.  Curl your arms up and out, turning your palms up and out as you lift.  Slowly lower the dumbbells to the starting position.",
          "tips": "Try to keep your forearms in line with your shoulders as you lift the weight.",
          "warning": "",
          "id": 49,
          "stepname":"Steps",
          "tipname":"Tip",
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1113_0_thumb.jpg",
          "title": "Standing One Arm Bicep Curl",
          "videos": "",
          "Sort": "This is a single arm version of a bicep cable curl. Cable machines are great for helping you learn proper form while building muscle.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1113_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1113_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Attach a stirrup bar to a low cable pulley.  Stand of the side of the weight stack with your legs shoulder width apart and your knees slightly bent and your abs drawn in.  Grasp the stirrup in one hand with an underhand grip (palms facing up).  Lower the stirrup to the top of your thighs.  Keeping your elbows still, curl the stirrup up towards your chest.  Slowly lower the stirrup to the starting position.",
          "tips": "",
          "warning": "",
          "id": 50,
          "stepname":"Steps",
          "tipname":"",
          "video":"",
          "photo":""

        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1112_0_thumb.jpg",
          "title": "Standing One Arm Curl Over Incline Bench",
          "videos": "",
          "Sort": "This exercise is a great alternative to the Preacher Curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1112_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1112_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "",
          "tips": "Perform this exercise in a slow controlled manner for best results.",
          "warning": "",
          "stepname":"",
          "tipname":"Tip",
          "id": 51,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1094_0_thumb.jpg",
          "title": "Step Up Single Leg Balance with Bicep Curl",
          "videos": "",
          "Sort": "This is an advanced exercise. This exercise combines a step up with a bicep curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1094_0.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1094_1.jpg",
          "muscleGroup": "Biceps",
          "steps": "Place a box or bench in front of you.  Place a dumbbell in each hand with a palms up grip.  Keep your back straight, your shoulders back and your abs drawn in.  With one leg, step up on to the box and raise your other leg up (as if taking another step).  At the top of the step curl your arms up bringing your biceps towards your shoulders.  Return to the starting position and switch legs.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 52,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1111_0_thumb.jpg",
          "title": "Two-Arm Preacher Curl",
          "videos": "",
          "Sort": "A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms. This version of the exercise uses dumbbells.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1111_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1111_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Adjust the seat of the bench so your arms are level with the top of the bench.  Grasp a dumbbell in each hand with an underhand (palms facing up) grip.  Picking up the dumbbells, rest your arms against the bench and extend them fully towards the floor.  Keeping your arms on the bench at all times, curl the weight up towards your head.  Pause for a moment and then lower the weights back to starting position.",
          "tips": "Perform this exercise in a slow controlled manner for best results.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 53,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1110_0_thumb.jpg",
          "title": "Wide Grip Standing Bicep Curls",
          "videos": "",
          "Sort": "This is a wide grip version of a biceps curl. The wider grip targets the lateral or outer portion of the muscle.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1110_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1110_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a barbell with an underhand (palms up) grip as wide as your comfortably can.  Extend your arms fully against your thighs.  Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest.  Pause for moment and then return to the starting position.",
          "tips": "Lean up against a wall or post if you have problems keeping from swinging.",
          "warning": "",
          "stepname":"Steps",
          "tipname":"Tip",
          "id": 54,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1109_0_thumb.jpg",
          "title": "Zottman Curl",
          "videos": "",
          "Sort": "This is an advanced exercise where you turn the dumbbells up and out.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1109_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1109_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "This is an advanced exercise where you turn the dumbbells up and out.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 55,
          "video":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1108_0_thumb.jpg",
          "title": "Zottman Preacher Curl",
          "videos": "",
          "Sort": "This is an advanced exercise where you turn the dumbbells up and out using a Preacher Curl bench for support.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1108_1.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/1108_0.jpg",
          "muscleGroup": "Biceps",
          "steps": "Sit at a Preacher Curl Bench.  Grasp a dumbbell in your hand with your palms facing up.  Extend your arm fully along the bench.  Curl your arm up turning your wrist so it faces down as the dumbbell reaches your chest.  Pause for a moment and then return to the starting position and switch arms.",
          "tips": "",
          "stepname":"Steps",
          "tipname":"",
          "warning": "",
          "id": 56,
          "video":"",
          "photo":"",
          "pic":"https://www.gymwolf.com/images/category_biceps.jpg"
        }
      ],

      "Abdominal": [
        {
          "smallImg": "",
          "title": "Ab crunch machine",
          "videos": "https://www.youtube.com/embed/_O1xunCfYEM",
          "Sort": "Ab crunch machine",
          "bigImg": "",
          "muscleGroup": "Abdominal",
          "steps": "1. Select a light resistance and sit down on the ab crunch machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle.  2. At the same time, begin to lift the legs up as you curve your upper torso. Breathe out as you perform this movement.  3. After a second pause, slowly return to the starting position as you breathe in.  4. Repeat the movement for the prescribed amount of repetitions.",
          "tips": "Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.",
          "warning": "For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.",
          "id": 1,
          "bigImg1":"",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1077_0_thumb.jpg",
          "title": "Ab Rollout",
          "videos": "https://www.youtube.com/embed/A3uK5TPzHq8",
          "Sort": "This exercise works the abs and lower back and is the proper version of an ab roller.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1077_1.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Place a barbell on the floor at your feet.  2. Bending at the waist, grip the barbell with a shoulder with overhand grip.  3. With a slow controlled motion, roll the bar out as much as you can handle so that your back is straight.  4. Keep your arms straight throughout the exercise.  5. Roll back up raising your hips and butt as you return to the starting position.",
          "tips": "Practice raising your hips and butt as high as you can with this exercise.",
          "warning": "",
          "id": 2,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1077_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1076_0_thumb.jpg",
          "title": "Ab Rollout on Knees",
          "videos": "https://www.youtube.com/embed/mIYuVpQF3N8",
          "Sort": "This exercise works the abs and lower back and is the proper version of an ab roller. This version is performed on your knees.  Muscle",
          "bigImg": "https://www.gymwolf.com/images/exercises/1076_1.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Place a barbell (also you can use roller wheel) on the floor in front of you.  2. Start by kneeling in front of the bar, grip the barbell with a shoulder with overhand grip.  3. With a slow controlled motion, roll the bar out as much as you can handle, so that your back is straight, bend your knees and keep your feet off the floor.  4. Keep your arms straight throughout the exercise.  5. Roll back up bring the bar under your shoulders and return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 3,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1076_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1312_0_thumb.jpg",
          "title": "Abdominal 4 Point Drawing In",
          "videos": "https://www.youtube.com/embed/SW_Ys3dzgxU",
          "Sort": "This is a simple but powerful exercise to strengthen the abs and the core, the muscles that support the spine.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1312_1.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Get down on a mat on your hands and knees.  2. Keep your back straight and your hips and pelvis in a neutral position.  3. Draw your abs in, crunching your abs while keeping your back still. Hold for a moment and then release returning to the starting position.",
          "tips": "This exercise requires very little movement just the flexing, or drawing in, of your abdominal muscles.",
          "warning": "",
          "id": 4,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1312_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1075_0_thumb.jpg",
          "title": "Bent Knee Hip Raise",
          "videos": "https://www.youtube.com/embed/lMhAj27-n3w",
          "Sort": "This is a good exercise core muscle development.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1075_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lie on your back with your arms outstretched to your sides.  2. Bend your knees at a 60 degree angle and hold your feet up just off the floor.  3. Keeping your back and arms down, raise your hips up and off the floor so that your knees are over your chest.  4. Contract your abs for a moment and then return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 5,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1075_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1073_0_thumb.jpg",
          "title": "Cross Body Crunches",
          "videos": "https://www.youtube.com/embed/aUV3UF9huYc",
          "Sort": "This version of the crunch works both the upper and lower portion of the abs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1073_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lie on your back and bring your knees up to a 60 degree angle, keep your feet flat on the floor.  2. Place your hands on either side of your head (over your ears).  3. Curl up raising your right elbow and your left knee so that they touch over your chest.  4. Return to the starting position and repeat with alternate arms and legs.",
          "tips": "Contract your abs as you twist during this exercise.",
          "warning": "",
          "id": 6,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1073_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1071_0_thumb.jpg",
          "title": "Crunches",
          "videos": "https://www.youtube.com/embed/Xyd_fa5zoEU",
          "Sort": "This is the most common abdominal exercise and possibly the most often improperly performed. Here is how to perform it correctly.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1071_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lie on your pack with your feet up on a bench and your knees bent at a 90 degree angle.  2. Place your hands across your chest or on either side of your head (over your ears).  3. Raise your head, shoulders and chest off the floor and towards your knees, crunching your abs.  4. Hold the position for a moment and then lower to the starting position.",
          "tips": "Keep your hips straight and your lower back against the floor during this exercise.",
          "warning": "",
          "id": 7,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1071_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1072_0_thumb.jpg",
          "title": "Crunches with Legs on Stability Ball",
          "videos": "https://www.youtube.com/embed/meo3bhh8NPk",
          "Sort": "This exercise uses a Stability Ball as the base during your crunches.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1072_1.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lie on your back and place your feet up on a stability ball.  2. Place your hands across your chest, or on either side of your head.  3. Keeping the small of your back on the floor, raise your head, shoulders and chest up and off the floor.  4. Pause for a moment contracting your abs and then return to the starting position.",
          "tips": "Take your time and perform this exercise in a slow controlled manner.",
          "warning": "",
          "id": 8,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1072_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1070_0_thumb.jpg",
          "title": "Decline Crunches",
          "videos": "https://www.youtube.com/embed/Pbfj9xXFpm0",
          "Sort": "Using a decline crunch allows you keep your legs steady and isolate all of the abdominal muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1070_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lie on a decline bench face up.  2. Place your feet securely under the pads.  3. Place your hands either across your chest or on either side of your head (over your ears).  4. Lay fully back and then rise slowly crunching your abs.  5. Pause for a moment and then return to the starting position.",
          "tips": "Use the full range of movement in this exercise for the optimal results.",
          "warning": "",
          "id": 9,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1070_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1069_0_thumb.jpg",
          "title": "Decline Oblique Crunches",
          "videos": "https://www.youtube.com/embed/QM9iwYWUouo",
          "Sort": "This version of a decline crunch isolates the oblique (side) muscles of the abs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1069_1.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lie on a decline bench face up.  2. Place your feet securely under the pads.  3. Place your hands either across your chest or on either side of your head (over your ears).  4. Raise your shoulders and chest up keeping your back straight and bring your left elbow to your right knee, slowly crunching your abs.  5. Pause for a moment and then return to the starting position.  6. Lay fully back and repeat with your right elbow to your left knee.",
          "tips": "",
          "warning": "",
          "id": 10,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1069_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1066_0_thumb.jpg",
          "title": "Exercise Ball Pull-In",
          "videos": "https://www.youtube.com/embed/3R81zuUD_L0",
          "Sort": "This exercise uses a ball to isolate and work the lower abdominal muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1066_1.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lay down as if you were performing a pushup.  2. Place your feet and shins over an exercise or stability ball.  3. Keeping your back straight and supporting your weight on your hands, pull your knees towards your chest, so the ball rolls forward under your ankles.  4. Crunch your abs and then roll the ball back to starting position straighten your legs.",
          "tips": "Keep your back straight as you perform this exercise.",
          "warning": "",
          "id": 11,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1066_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/11.jpg",
          "title": "Incline Crunches",
          "videos": "",
          "Sort": "Incline Crunches",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/11.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Set the bench in an incline position and raise a seat to avoid sliding off.  2. Sit down on the bench and lay back. Bend your legs and rest them against the wall or anything else enough high.  3. Fold your hands and place them on the chest.  4. Slowly raise your chest, shoulders and head as a one unit off the bench without bending your lower back.  5. Imagine that you are trying to reach your hips with your elbows while sliding them right above the stomach.  6. Once you reach the maximum contraction of the abdominals slowly return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 12,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/11.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23794.jpg",
          "title": "L-Sit",
          "videos": "https://www.youtube.com/embed/gc0-uVMGCSM",
          "Sort": "The legs are bent at a 90 degree angle to the torso, so that the entire body forms an \"L\" shape, hence the name.  The L-sit has no motion to it, and requires very minimal balance. It is a simple skill that is easily acquired by building the necessary strength.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23794.jpg",
          "muscleGroup": "Abdominal",
          "steps": "First, get your hands by your sides and lift yourself off the ground in a tucked position. If this is a struggle, just continue to work on the position until you can easily hold it for an extended length of time. 10-15 seconds at the very least.",
          "tips": "Whether you use a bar or gym equipment, make sure you are doing your repetitions strictly. Bouncing and swinging your legs up is cheating and is a waste of time. No momentum during the exercise!",
          "warning": "",
          "id": 13,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23794.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
          
        },
        {
          "smallImg": "",
          "title": "Leg raise machine",
          "videos": "https://www.youtube.com/embed/ghwdoXHeiIk",
          "Sort": "Leg raise machine",
          "bigImg": "",
          "muscleGroup": "Abdominal",
          "steps": "1. Put your arms on the arm pads and hold on the handles.  2. Put your back firmly on the pad and keep feet together.  3. Lift your knees up to 90 degree",
          "tips": "",
          "warning": "",
          "id": 14,
          "bigImg1":"",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1318_0_thumb.jpg",
          "title": "Leg Raises",
          "videos": "https://www.youtube.com/embed/JB2oyawG9KI",
          "Sort": "Leg raises work your lower abs which are usually hard muscles to target.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1318_1.jpg",
          "muscleGroup": "Abdominal",
          "steps": "Lie on a flat bench if you have one. If you don't, then just lie down on the floor. Keep your hands under your hips to support your back.  Your legs should be hanging off the bench from your knees down. With your feet together and your toes pointed, raise your legs straight up towards the ceiling. Keep your legs straight but don't lock your knees. Pause at the top and lower your legs back to the starting position in slow controlled manner.",
          "tips": "The range of motion doesn't have to be large for this exercise to be effective.",
          "warning": "",
          "id": 15,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1318_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1074_0_thumb.jpg",
          "title": "Seated Cable Ab Crunches",
          "videos": "https://www.youtube.com/embed/mkE_gNDQN8o",
          "Sort": "This exercise uses the weight of a cable machine to assist in a abs crunch.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1074_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "Attach a rope to a high cable pulley.  Place a bench in front of cable weight stack.  Grasp the rope on over your shoulders and sit with your back towards the stack.  With your feet firmly on the floor and keeping your hips steady, flex at the waist bringing your elbows towards your knees.  Return to the starting position.",
          "tips": "Perform this exercise in a slow controlled manner.",
          "warning": "",
          "id": 16,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1074_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1068_0_thumb.jpg",
          "title": "Side Bend",
          "videos": "https://www.youtube.com/embed/dL9ZzqtQI5c",
          "Sort": "This exercise works the obliques, the muscles on the sides of your abs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1068_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a dumbbell in one hand and standing straight upright bend at the waist as far as possible to one side.  Slowly return back up to the staring position.  Switch the dumbbell to your other hand and repeat the exercise.",
          "tips": "Be careful to bend only at your waist and not at the hips or knees.",
          "warning": "",
          "id": 17,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1068_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1236_0_thumb.jpg",
          "title": "Side Plank",
          "videos": "https://www.youtube.com/embed/NXr4Fw8q60o",
          "Sort": "A simple exercise for core strength and conditioning.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1236_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lay on one side of your body with your legs straight and your forearm perpendicular to your body in front of you.  2. Drawing your abs in, slowly raise yourself up so you are balanced on your feet and your forearm.  3. Hold this position and slowly return back to the starting position.",
          "tips": "",
          "warning": "",
          "id": 18,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1236_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/41.jpg",
          "title": "Sit-ups",
          "videos": "https://www.youtube.com/embed/1fbU_MkV7NE",
          "Sort": "This is the most common abdominal exercise and possibly the most often improperly performed. Here is how to perform it correctly.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/41.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Lie on your pack with your feet up on a bench (you can also bent your knees at a 90 degree angle)  2. Place your hands across your chest or on either side of your head (over your ears).  3. Raise your head, shoulders and chest off the floor and towards your knees, crunching your abs.  4. Hold the position for a moment and then lower to the starting position.",
          "tips": "",
          "warning": "",
          "id": 19,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/41.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22337.jpg",
          "title": "Sit-Ups",
          "videos": "https://www.youtube.com/embed/1fbU_MkV7NE",
          "Sort": "A sit-up is a basic abdominal exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22337.jpg",
          "muscleGroup": "Abdominal",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 20,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22337.jpg",
          "video":"Video",
          "stepname":"",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1067_0_thumb.jpg",
          "title": "Stability Ball Abdominal Crunches",
          "videos": "https://www.youtube.com/embed/r1QTuC2yYDI",
          "Sort": "This crunch uses a Stability Ball. The ball allows you a better range of movement because it adapts better to your spine.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1067_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "Sit on top of an exercise or stability ball with your feet placed firmly on the floor for support.  Position yourself so that your lower back is centered on the middle of the ball.  Lie back and bring your hands across your chest, or on either side of your head (over your ears).  Raise your head, chest and shoulders up crunching your abs as you sit upright.  Pause for a moment and then lower yourself to the starting position.",
          "tips": "For best results, use a full range of motion in this exercise.",
          "warning": "",
          "id": 21,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1067_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22453.jpg",
          "title": "Toes To Bar",
          "videos": "https://www.youtube.com/embed/IJZpz5C1dAA",
          "Sort": "The toes-to-bar is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the groin, lower back, hamstrings, and hip flexors.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22453.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders 2. The body should bow from global extension to global flexion 3. At the apex of the \"from\" portion of the swing initiate an aggressive \"toes to bar\" 4. At the apex of the from portion of the swing initiate aggressive toes to bar 5. Once toes meet the bar (or pass the arms) explode quickly out of the piked position, sending toes back down directly into a hollow body position 6. Don't allow feet to come behind you or you will lose the timing and tension needed on the system to link them efficiently 7. Keep the head in during entire movement",
          "tips": "Use the momentum of bringing your feet down and back to help swing your feet back up on the next rep. Try to develop a good rhythm and stay fluid in your movements. You can also keep a narrow grip on the bar and swing your feet wide, Ideal situation would be toes passing through the arms with legs together",
          "warning": "",
          "id": 22,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22453.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22636.jpg",
          "title": "V-Ups",
          "videos": "https://www.youtube.com/embed/mXOwB9Yikx4",
          "Sort": "V-Ups are an exercise that work both the upper and lower abdominal muscles at the same time. You can also use the exercise to help strengthen the lower back muscles and to tighten the thighs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22636.jpg",
          "muscleGroup": "Abdominal",
          "steps": "1. Istu kallutades selga tahapoole ja hoides jalgu õhus 90° nurga all.  2. Hoia käsi külgedel ja kallutades end taha, lükka jalad ette sirgu.  3. Püüa keha sirutada nii välja kui võimalik, madaldades selga ning jalgu võimalikult maa lähedale ilma, et maad puudutaksid.  4. Tõmba end kõhulihaseid pingutades taas üles isteasendisse ning korda.",
          "tips": "Abdominal V-Ups have a high degree of difficulty and require some coordination to perform correctly. Before you try to do abdominal V-Ups, make sure to do a thorough stretch of your lower back and leg muscles. It is also a good idea to do some standard crunches to warm up your abdominal muscles.",
          "warning": "Be careful performing abdominal V-Ups, since the exercise can cause a lower back injury if you do not use the proper technique.",
          "id": 23,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22636.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1151_0_thumb.jpg",
          "title": "Weighted Ball Side Bend",
          "videos": "https://www.youtube.com/embed/-2gZtnsnY0Y",
          "Sort": "This exercise use a Stability Ball instead of a bench. The Stability Ball conforms better to your body and allows for correct anatomical range of movement.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1151_0.jpg",
          "muscleGroup": "Abdominal",
          "steps": "Lie one side of your torso, waist and hip against a Stability Ball, positions your feet on the floor (or against a wall) for support.  With one hand hold a weight against the side of your head.  Place your free hand across your chest to steady yourself.  Raise your torso up off the ball by flexing your waist.  With controlled movements lower yourself back onto the ball.",
          "tips": "",
          "warning": "",
          "id": 24,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1151_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        }
      ],
      
      "back": [
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1242_0_thumb.jpg",
          "title": "Back Extension on Stability Ball",
          "videos": "https://www.youtube.com/embed/J-JiV1K9My4",
          "Sort": "This exercise provides flexibility as it strengthens the muscles of the back and core.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1242_0.jpg",
          "muscleGroup": "Back",
          "steps": "Lie prone on a Stability Ball with your toes firmly planted on the floor for balance  With your hands across your chest or at your ears, raise your chest off the ball so you are hyperextending your spine.  Slowly return your chest to the ball.",
          "tips": "",
          "warning": "",
          "id": 1,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1242_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1319_0_thumb.jpg",
          "title": "Back Flys With Resistance Bands",
          "videos": "https://www.youtube.com/embed/HO_E7LhmrMs",
          "Sort": "Back Flyes will strengthen your upper back and improve your posture.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1319_0.jpg",
          "muscleGroup": "Back",
          "steps": "Place a resistance band mid-waist high around a post or exercise machine. Keeping your feet together, you abs tight, and your knees slightly bent, stand far enough beack from the post that there is tension in the band.  From there, bring your arms back in a controlled manner until they are parallel to your sides. Slowly return your arms to the starting position.",
          "tips": "Be careful not to use a band that's so strong you can't use good form.",
          "warning": "",
          "id": 2,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1319_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1311_0_thumb.jpg",
          "title": "Barbell Rear Delt Row",
          "videos": "https://www.youtube.com/embed/XagV4XfG9fo",
          "Sort": "A good workout that tergets your middle back and posterior deltoids.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1311_0.jpg",
          "muscleGroup": "Back",
          "steps": "Start with your feet a shoulder-width apart in front of the barbell. Bend over the bar until your back is almost parallel with the floor. Grasp the bar just wider than shoulder width apart. Lift the bar up so it's just above the ground and you're in a comfortable starting position.  Raise the bar up towards your chest using a clean controlled motion. Continue until the bar is almost touching your lower chest. Hold this for a moment then lower the bar to its original position.",
          "tips": "Keep your head up and your back straight while doing this exercise.",
          "warning": "",
          "id": 3,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1311_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
       
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1309_0_thumb.jpg",
          "title": "Barbell Shrugs",
          "videos": "https://www.youtube.com/embed/NAqCVe2mwzM",
          "Sort": "This is an exercise for the traps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1309_1.jpg",
          "muscleGroup": "Back",
          "steps": "Grip a barbell with your palms facing towards your body about a shoulder-width apart. Stand up straight with your abs drawn in and your back straight. The barbell should be resting in front of your waist and your shoulders should be dropped as much as possible.  Slowly raise the barbell up by contracting your traps and raising your shoulders. Raise the bar as high as possible, then hold this top postion for a moment.  Slowly lower the bar back to the starting position.",
          "tips": "Try to squeeze your shoulder blades together at the top of the shrug. Concentrait on doing this exercise slowly, people often try rush through it.",
          "warning": "",
          "id": 5,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1309_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1323_0_thumb.jpg",
          "title": "Barbell Upright Rows",
          "videos": "https://www.youtube.com/embed/amCU-ziHITM",
          "Sort": "The barbell upright row is a standard upright row exercise that targets your traps and deltoids.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1323_1.jpg",
          "muscleGroup": "Back",
          "steps": "Stand up straight with your feet shoulder width apart. Grip the barbell with an overhand grip (palms facing towards your body). Don't drop your shoulders. Even in this starting position the bar should be inline with the bottom of your hip bone.  Next, raise the bar towards your chin. Focus on contracting from your shoulders and traps. Raise the bar to just above your collar bone. Hold this position for a moment then slowly lower the bar back to its original position.",
          "tips": "If possible, perform the barbell upright row using a rack. You'll be able to rest your barbell on this rack and pick it up from a more comfortable height when you start. This is safer than picking the barbell up from the floor.  Keeping your abs tight will help protect your back during the upright row.  Maintain good posture and keep your wrists straight. A shoulder width grip is best. A narrower grip will target the traps more, but it will make you more susceptible to a shoulder injury.",
          "warning": "",
          "id": 7,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1323_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1295_0_thumb.jpg",
          "title": "Bent Arm Pullover",
          "videos": "https://www.youtube.com/embed/7Oe6NoChaKo",
          "Sort": "The bent arm pullover targets your chest using an arcing motion.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1295_0.jpg",
          "muscleGroup": "Back",
          "steps": "Lie flat on a bench with your head near or over the top of the bench. Hold the bar with a narrow grip so that your thumbs are able to touch. Your palms should be facing your feet.  Start with your elbows at your sides and your elbows bent. Rotate your shoulders so that the bar follows an arc over your head, down towards the floor. In the final position your arms should be next to your head.",
          "tips": "Keep your back flat against the bench at all times. Your feet should also stay firmly on the ground.  Do not go beyond a comfortable range of motion.",
          "warning": "",
          "id": 8,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1295_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1258_0_thumb.jpg",
          "title": "Body Row",
          "videos": "https://www.youtube.com/embed/Iidgi91mFWE",
          "Sort": "This is a good overall all exercise for the chest, back and core muscles. You should use a Smith Machine or stable tall weight rack for this exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1258_0.jpg",
          "muscleGroup": "Back",
          "steps": "Lie under a bar so that the bar is at mid chest level and your feet are firmly on the floor.  Draw your abs in and keep your back flat.  Using your arms, lift and row your body towards the bar.  Pause for a moment and with slow controlled movements lower your self back to starting position.",
          "tips": "Keep your back flat throughout this exercise.",
          "warning": "",
          "id": 9,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1258_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
       
       
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1327_0_thumb.jpg",
          "title": "Cable Shrugs",
          "videos": "https://www.youtube.com/embed/Wab3-dsZohU",
          "Sort": "The Cable Shrug is a variation of the standard shrug is done using a cable machine. A cable machine's weight is easier to adjust. This version is better suited to people doing drop sets or those who aren't sure about what weight they're comfortable with.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1327_1.jpg",
          "muscleGroup": "Back",
          "steps": "Attach a flat shoulder width bar to the lowest cable pulley. Stand with your feet shoulder width apart. Keep your abs tight and a slight bend in your knees to protect your lower back. Starting with the bar at waist height, raise your shoulders toward your ears as if you're saying,\"I don't know.\" Hold briefly at the top of the contraction then lower in a slow and controlled manner.",
          "tips": "Be careful not to roll your shoulders at the end of the movement as this increases your risk of injury. As with any shoulder exercise, do not do this if you are experiencing any shoulder pain.",
          "warning": "",
          "id": 12,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1327_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1336_0_thumb.jpg",
          "title": "Cable Upright Rows",
          "videos": "https://www.youtube.com/embed/PAGSZPIQjwo",
          "Sort": "Cable upright rows are a good exercise for strengthening your uppser back.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1336_0.jpg",
          "muscleGroup": "Back",
          "steps": "Attach a straight bar to the pulley on the floor. Tighten your abs and stand with your feet shoulder width apart. Grasp the bar with an overhand grip. Your palms will be facing your body and be fairly close to your waist.  Next, raise the bar toward your chin. Pause at the top and return the bar to the starting position.",
          "tips": "Keep your body and your wrists straight. Your wrists should even be straight at the top part of this exercise.",
          "warning": "",
          "id": 13,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1336_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1254_0_thumb.jpg",
          "title": "Climbers Chin Up",
          "videos": "https://www.youtube.com/embed/qBcOF8oGqD4",
          "Sort": "This variation on the basic chin up is a great exercise for people who rock climb.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1254_0.jpg",
          "muscleGroup": "Back",
          "steps": "Grasp a chin up bar with a slightly wider than shoulder width grip.  Keeping your body straight pull yourself up and to one side of the bar.  Lower your body back down to the starting position.  Raise yourself to the other side of the bar.",
          "tips": "Alternate sides while performing this exercise. Allow your body to hang down completely.",
          "warning": "",
          "id": 14,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1254_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1250_0_thumb.jpg",
          "title": "Close Grip Front Lat Pulldown",
          "videos": "https://www.youtube.com/embed/ecRF8ERf2q4",
          "Sort": "This is a classic body builder exercise to build your lower Lats (back muscles).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1250_1.jpg",
          "muscleGroup": "Back",
          "steps": "Sit at a Pull Down machine and place your feet under your knees.  Grasp the bar with a close overhand grip, about 8 inches apart and pull it straight down so it is even with your upper chest.  Hold for a moment and slowly return the bar back to starting position.",
          "tips": "Keep your abs drawn in and do not swing your back during this exercise.",
          "warning": "",
          "id": 15,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1250_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/12.jpg",
          "title": "Deadlift",
          "videos": "https://www.youtube.com/embed/RyJbvWAh6ec",
          "Sort": "The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical powerlifting exercises, along with the squat and bench press.  Muscle group: Back",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/12.jpg",
          "muscleGroup": "Back",
          "steps": "1. Stand in front of a loaded barbell. 2. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. 3. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention. 4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition. 5. Perform the amount of repetitions prescribed in the program.",
          "tips": "Don’t arch your back (or roll it in the other direction). Keep your abs tight the ENTIRE TIME, and keep your back straight. Keep the bar as close to you as possible – almost roll it up your shins until you get to your knees, and then almost roll it up your thighs until you’re upright. As you bring it past your knees, don’t think about pulling up with your back, thrust in with your hips. Keep your head up and chest out as you lift - this will help you keep your back aligned properly. As you bring the weight up, you want your legs to straighten out simultaneously as your hips come in completely - form a straight line at the same time with your hips, knees and feet.",
          "warning": "",
          "id": 16,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/12.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1294_0_thumb.jpg",
          "title": "Dumbbell Bent Arm Pullover",
          "videos": "https://www.youtube.com/embed/qFTbq-4NGu0",
          "Sort": "A variation on the standard barbell bent arm pullover, using only a single dumbbell.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1294_0.jpg",
          "muscleGroup": "Back",
          "steps": "Lie on a flat bench with your head near or over the end of the bench. Hold the dumbbell above your chest by griping the plates of one side. Keep your elbows slightly bent.  Lower the dumbbell back behind your head, down towards the floor. You should feel the stretch in your chest and triceps. Continue until your arms are next to your head. Then reverse the exercise and return to the starting position.",
          "tips": "Make sure you feel the stretch of the dumbbell bent arm pullover.",
          "warning": "",
          "id": 17,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1294_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1331_0_thumb.jpg",
          "title": "Dumbbell Shrugs",
          "videos": "https://www.youtube.com/embed/cJRVVxmytaM",
          "Sort": "This shrugs exercise is great for targeting the traps using only a pair of dumbbells.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1331_0.jpg",
          "muscleGroup": "Back",
          "steps": "Stand with your feet roughly shoulder width apart. Bend your knees slightly to take any pressure of them. Grip a dumbbell in each hand with your palms facing in towards your body. Lower your shoulders as much as possible. Keep your arms straight and slowly raise your shoulders up towards your ears.  Hold this position for a moment then slowly lower the dumbbells to their original position.",
          "tips": "It may be tempting to use a jerking, swinging motion with this exercise. Avoid this temptation and focus on doing this exercise slowly. This will make the shrugs far more effective.",
          "warning": "",
          "id": 18,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1331_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1321_0_thumb.jpg",
          "title": "Dumbbell Upright Row",
          "videos": "https://www.youtube.com/embed/IhZLB48kluc",
          "Sort": "The dumbbell upright row targets your upper back, deltoids and biceps using only a pair of dumbbells.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1321_1.jpg",
          "muscleGroup": "Back",
          "steps": "Stand up straight with your feet shoulder width apart and abs tight to support your back. Grasp a dumbbell in each hand, with your palms facing in towards your body and your elbows facing out, away from your sides.  Slowly raise the dumbbell to about chin level, but no so far that it feels uncomfortable. Hold the top position for a second then slowly lower the dumbbells to the lower position.",
          "tips": "Your traps will take most of the work for this exercise. Be careful not to overtrain them by also using them in other similar exercises.",
          "warning": "",
          "id": 19,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1321_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1335_0_thumb.jpg",
          "title": "Front and Back Neck Isometric",
          "videos": "https://www.youtube.com/embed/gvJ8akM18x8",
          "Sort": "The front and back neck isometric exercises are great for your neck muscles. The primary advantage to a strong neck is that it helps align the rest of your body. Neck exercises are often overlooked by gym goers, so it's important to create awareness around simple neck isometric exercises like these.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1335_1.jpg",
          "muscleGroup": "Back",
          "steps": "Start by standing or sitting in a neutral position. Place both hands firmly on your forehead. Contract your neck as you slowly start to push against your hands. Make sure that you are pushing your forehead towards your hands and not the other way round. Keep your hands as still as possible in order to create the isometric resistance. Keep your head looking forward at all times.  Next, do the back neck isometric exercise by placing your hands firmly on the back of your head. Your hands should be roughly in line with the top of your ears.",
          "tips": "Don't let your head move while doing the front and back neck isometric.",
          "warning": "",
          "id": 20,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1335_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1257_0_thumb.jpg",
          "title": "Gironda Sternum Chins",
          "videos": "https://www.youtube.com/embed/58QkcGVA12A",
          "Sort": "This is a variation of the basic Chin Up that focus more on the lats. Your goal is to touch the bar at the sternum (mid chest).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1257_1.jpg",
          "muscleGroup": "Back",
          "steps": "Grasp the pull up bar with a shoulder width underhand grip.  Hang from the bar with your arms fully extended.  Pulling yourself towards the bar lean your head back as far as you can and arch your spine.  Continuing pulling so that your collarbone passes the bar and you are able to touch your sternum to the bar.  Slowly lower yourself back to starting position.",
          "tips": "Your hips and legs should be at a 45 degree angle to the floor as you near the bar.",
          "warning": "",
          "id": 21,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1257_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1245_0_thumb.jpg",
          "title": "Good Mornings",
          "videos": "https://www.youtube.com/embed/vKPGe8zb2S4",
          "Sort": "Good Mornings are an advanced exercise that work your lower back while incorporating the hamstrings.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1245_1.jpg",
          "muscleGroup": "Back",
          "steps": "Start with a barbell just behind your shoulders. You should be standing up straight with your abs tensed to support your back.  Next, start leaning forward. Lowering your torso so that it'll eventually be parallel with the ground. To keep balance you'll push your hips back and bend your knees slightly. Try bend your knees as little as possible.  Stop when your body is parallel with the ground. Make sure you're still looking ahead of you and your back is as straight as possible. Hold this bottom position for a second then slowly raise yourself back to the starting position.",
          "tips": "Start with the barbell on a squat rack. This way you can easily get the barbell into the starting position.",
          "warning": "",
          "id": 22,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1245_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1243_0_thumb.jpg",
          "title": "Hyperextensions",
          "videos": "https://www.youtube.com/embed/CgbmrF-DRSE",
          "Sort": "This exercise not only adds strength but also flexibility to the back and core muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1243_1.jpg",
          "muscleGroup": "Back",
          "steps": "Adjust the hyperextension bench so that your ankles are tucked under the footpads and your thighs are flat across the top pad.  With your arms folded across your chest and your back straight, slowly bend at the waist towards the floor, keeping your back flat.  Slowly return to the starting position.",
          "tips": "Do not arch your back at any time during this exercise.",
          "warning": "",
          "id": 23,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1243_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/390.jpg",
          "title": "Machine Shrug",
          "videos": "https://www.youtube.com/embed/2QLIHQarHMo",
          "Sort": "The smith machine shrug is a safer alternative to barbell shrugs, especially if you are doing heavier weights. You can lock the bar in at a good height and not worry about picking it up off the floor like you would with a barbell shrug. This means you avoid a potential for injury.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/390.jpg",
          "muscleGroup": "Back",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 24,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/390.jpg",
          "video":"Video",
          "stepname":"",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1255_0_thumb.jpg",
          "title": "Narrow Parallel Grip Chin-ups",
          "videos": "https://www.youtube.com/embed/53cKANbq9bw",
          "Sort": "This is a more advanced version of the basic Chin Up. The closer grip provides more development on the shoulders.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1255_0.jpg",
          "muscleGroup": "Back",
          "steps": "Grasp the bar with an supinated (overhand) grip so that your palms are facing.  Let your body hang from the bar with your arms straight.  Slowly pull yourself up so that your chin is higher than the bar.  With a controlled movement lower yourself to the starting position.",
          "tips": "Your legs should stay in line with your torso throughout this exercise.",
          "warning": "",
          "id": 25,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1255_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/17084.jpg",
          "title": "Pull-Ups",
          "videos": "https://www.youtube.com/embed/qZ6NX4yQLCo",
          "Sort": "A pull-up is a variety of upper-body compound pulling motions for the purpose of exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/17084.jpg",
          "muscleGroup": "Back",
          "steps": "1 Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.  2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.  3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.  4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.  5. Repeat this motion for the prescribed amount of repetitions.",
          "tips": "1. If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight. 2. Otherwise, a spotter holding your legs can help. 3. On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates. 4. The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.",
          "warning": "",
          "id": 26,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/17084.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1315_0_thumb.jpg",
          "title": "Rear Deltoid Row",
          "videos": "",
          "Sort": "Rear Deltoid Rows are a simple, yet effective exercise for targeting your lats and rear deltoids.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1315_1.jpg",
          "muscleGroup": "Back",
          "steps": "Place your right foot on the floor with you left knee resting on a bench. Support your body weight with your left arm. With a flat back, pick up the dumbbell in your right hand.  Leading with your elbow and with your arm close to your chest, raise your arm. Pause at the top of the exercise then lower in a controlled manner.  Switch sides and repeat.",
          "tips": "Keep your back flat and your head in alignment with your body during this exercise.",
          "warning": "",
          "id": 27,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1315_0.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1313_0_thumb.jpg",
          "title": "Reverse Grip Bent Over Rows",
          "videos": "",
          "Sort": "This exercise is excellent for developing overall back strength.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1313_0.jpg",
          "muscleGroup": "Back",
          "steps": "Keeping your knees bent and your back straight, pick up the barbell. Grasp the bar with a reverse or underhand grip.  Slowly pull the barbell to your abs. Keep your elbows tucked in to your sides. Pause at the top of the exercise then lower the barbell in a controlled manner.",
          "tips": "You must keep your back straight when you do this exercise. If your back starts to round, just bend your knees a little more to keep it straight.",
          "warning": "",
          "id": 28,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1313_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1232_0_thumb.jpg",
          "title": "Romanian Deadlift",
          "videos": "",
          "Sort": "This exercise is similar to a regular Deadlift but differs because you keep your legs straight and you bring the bar all the way to the ground at each rep.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1232_1.jpg",
          "muscleGroup": "Back",
          "steps": "Place a barbell in front of your feet on the ground.  Grasp the barbell with a grip a bit wider than shoulder width apart.  Bend your knees slightly, keeping your hips and back straight.  Lift the bar straight up concentrating on using your hips as you stand.  When you are standing the bar should be resting against your thighs.  Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability.",
          "tips": "Use light weight to get used to this exercise.  Keep your arms straight throughout the exercise.",
          "warning": "",
          "id": 29,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1232_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1314_0_thumb.jpg",
          "title": "Seated Cable Rows",
          "videos": "",
          "Sort": "Cable Seated Rows target the large muscles in your back.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1314_0.jpg",
          "muscleGroup": "Back",
          "steps": "Sit at a low pulley machine with your feet resting against the footrests and your knees slightly bent. Sit in an upright position, keeping your abs tight and your back straight.  Lean forward slightly and grasp the pulleys then return to your upright position. Keeping your elbows close to your chest, slowly bring them back. Pause at the top of the contraction and slowly return to the starting position.",
          "tips": "Keep your back upright through the entire exercise.",
          "warning": "",
          "id": 30,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1314_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1334_0_thumb.jpg",
          "title": "Side Neck Isometric",
          "videos": "",
          "Sort": "This exercise will strengthen the sides of your neck, and like the front and back neck isometric exercises, it will help prevent injuries.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1334_1.jpg",
          "muscleGroup": "Back",
          "steps": "Start by standing or sitting with your head facing forward. Place your right hand against the side of your head. Your palm should be slightly above your temple. Start pushing with your head against the palm of your hand. The force should be coming from your neck, while your hand and arm should only be providing resistance. Remember to keep your head still and facing forward at all times.  Hold this for about 10 seconds then slowly release the pressure against your hand.  Repeat this exercise with your left hand against the side of your head.",
          "tips": "Don't try make the side neck isometric exercise more difficult by using too much pressure. This should be a fairly easy exercise. Using too much pressure can cause injuries.",
          "warning": "",
          "id": 31,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1334_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1246_0_thumb.jpg",
          "title": "Smith Machine Dead Lifts",
          "videos": "",
          "Sort": "This is the same as a Dead Lift but the Smith Machine allows for better control of the weight.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1246_1.jpg",
          "muscleGroup": "Back",
          "steps": "Stand with your feet shoulder width apart so that your feet are under the bar.  Keeping your back straight bend at the waist, allow some bend in your knees.  Grasp the par with an overhand grip approximately 16 inches apart.  Straighten your back as you hold the bar at arms length.  Bend over again lowering the bar to just above the floor.",
          "tips": "Do not increase the weight on this exercise until you have mastered the correct form.",
          "warning": "",
          "id": 32,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1246_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1244_0_thumb.jpg",
          "title": "Smith Machine Good Mornings",
          "videos": "",
          "Sort": "This is one of the oldest exercises in bodybuilding but it still is one of the best for working the lower back.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1244_1.jpg",
          "muscleGroup": "Back",
          "steps": "Place the bar across your shoulders.  Return to starting position.",
          "tips": "Use slow and controlled movements with this exercise.",
          "warning": "",
          "id": 33,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1244_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1317_0_thumb.jpg",
          "title": "Smith Machine Rear Deltoid Row",
          "videos": "",
          "Sort": "This exercise works your upper back to improve your posture and prevent muscle imbalance.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1317_0.jpg",
          "muscleGroup": "Back",
          "steps": "Stand with your feet shoulder-width apart and your knees slightly bent. Keeping good posture, bend forward at the waist until your chest is parallel to the floor. Grasp the bar with a wide overhand grip. Keeping your chest still, pull the bar up as far as possible. Hold briefly then lower the the starting position in a controlled manner.",
          "tips": "It doesn't take a lot of weight for this exercise to be challenging. Be sure you can maintain good form so you don't injure your back.",
          "warning": "",
          "id": 34,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1317_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1299_0_thumb.jpg",
          "title": "Smith Machine Shrugs",
          "videos": "",
          "Sort": "The smith machine shrug is a safer alternative to barbell shrugs, especially if you are doing heavier weights. You can lock the bar in at a good height and not worry about picking it up off the floor like you would with a barbell shrug. This means you avoid a potential for injury.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1299_0.jpg",
          "muscleGroup": "Back",
          "steps": "Lock in the bar of the smith machine at mid thigh level. Stand up straight infront of the bar and grip it so that your palms are facing towards your body.  Slowly contract your traps to lift up the bar until the top of your shoulders are level with your jaw. Hold this position for a second then lower the bar to its original position.",
          "tips": "Don't lock in the bar so high that you can't complete the full exercise. Rather lock it in too low than too high.  Do this exercise slowly.",
          "warning": "",
          "id": 35,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1299_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1324_0_thumb.jpg",
          "title": "Smith Machine Upright Row",
          "videos": "",
          "Sort": "This exercise the deltoids and traps as well as surrounding muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1324_1.jpg",
          "muscleGroup": "Back",
          "steps": "Before you start the smith machine upright row you need to set up the smith machine properly. Lock the bar so that it's inline with the middle of your thighs. Set the safety stoppers to this level.  Start by standing in front of the bar with your feet shoulder width apart. Keep your abs tight. Grip the bar with an over handed grip, with your hands shoulder width apart. Slowly raise the bar towards your chin. Focus on contracting your traps so that the upwards force comes from this muscle group. Raise the bar until it is just above your collar bone. Hold this position for a moment.  Next, begin to slowly lower the bar to its original position.",
          "tips": "Try not to rest the bar on the safety stoppers at the bottom of this exercise. You should stop the bar just above the stoppers.  Keep your body and your wrists straight. Be sure to engage your delts to make sure your traps aren't over trained. They are strong and have a tendency to kick in to help weaker muscles. Also, make sure to keep a shoulder width grip since the rotation needed for a close grip could cause injury.",
          "warning": "",
          "id": 36,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1324_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1253_0_thumb.jpg",
          "title": "Straight Arm Pushdown",
          "videos": "",
          "Sort": "This exercise helps build the Lats and also works the Triceps (back of the arms).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1253_1.jpg",
          "muscleGroup": "Back",
          "steps": "Grasp wide grip pull down bar with a wide grip so your hands are on the portion of the bar which curves down.  Stand erect with your abs drawn in. Keeping a slight bend in your elbows and your wrist steady pull the bar down from the starting position to your upper thighs.  With a controlled motion bring the bar back up to starting position.",
          "tips": "",
          "warning": "",
          "id": 37,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1253_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1241_0_thumb.jpg",
          "title": "Supermans",
          "videos": "",
          "Sort": "This is an excellent exercise and a stretch for the lower back and core muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1241_1.jpg",
          "muscleGroup": "Back",
          "steps": "Lie flat on your stomach with your arms stretched out in front of you.  Raise your arms and legs off the floor and hold this position for 2 seconds.  Return to the starting position on the floor.",
          "tips": "",
          "warning": "",
          "id": 38,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1241_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1310_0_thumb.jpg",
          "title": "T-Bar Row",
          "videos": "",
          "Sort": "If you have a T-Bar machine, this is a good exercise for building the major muscles of your back.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1310_1.jpg",
          "muscleGroup": "Back",
          "steps": "Place your feet on either side of a T-Bar Machine. With your knees slightly bent and abs drawn in, grasp the handles with a narrow grip.  Bend your body at your waist so that your torso is almost parallel to the floor. From this starting position, slowly pull the bar up towards your chest. Pull the bar as high up as you can. Hold the top of this exercise for a moment then lower the handles back to the starting position.",
          "tips": "Keep your elbows close to your body while doing the T-Bar row.",
          "warning": "",
          "id": 39,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1310_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1252_0_thumb.jpg",
          "title": "Underhand Pulldowns",
          "videos": "",
          "Sort": "This exercise works the muscles of the back and arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1252_1.jpg",
          "muscleGroup": "Back",
          "steps": "Sitting upright with your abs drawn in grasp a Pull Down bar with and underhand grip shoulder width apart.  Pull the bar down till the bar reaches your upper chest, keeping your elbows close to your body.  Slowly return the bar to the starting position.",
          "tips": "Be careful not to arch your back while performing this exercise.",
          "warning": "",
          "id": 40,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1252_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1251_0_thumb.jpg",
          "title": "Upright Row",
          "videos": "",
          "Sort": "This exercise is a good alternative to an upright row using barbells or dumbbells. This is also an excellent exercise for beginners and people rehabilitating from injury because the bands allow you to control the resistance level.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1251_0.jpg",
          "muscleGroup": "Back",
          "steps": "Stand on the band so that the handles are level with your upper thigh.  With your back straight and abs drawn in raise your hands upward to your collarbone.  Your elbows and arms should be parallel with the floor.  Slowly lower your arms and return to starting position.",
          "tips": "",
          "warning": "",
          "id": 41,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1251_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1249_0_thumb.jpg",
          "title": "V Bar Pulldown",
          "videos": "",
          "Sort": "This is another exercise for sculpting the Lats (muscles of the back).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1249_0.jpg",
          "muscleGroup": "Back",
          "steps": "Attach a V bar to the pull down pulley of a cable machine.  Sitting upright with your abs drawn grasp the bar with an overhand grip, your palms facing in.  Pull the bar straight down to your upper chest.  Pause for a moment after touching the chest and then slowly return the bar to starting position.",
          "tips": "Keep your back straight during this exercise.",
          "warning": "",
          "id": 42,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1249_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1248_0_thumb.jpg",
          "title": "Wide Grip Lat Pulldown",
          "videos": "",
          "Sort": "This is one of the classic body building exercises for building and sculpting the lats (back muscles)",
          "bigImg": "https://www.gymwolf.com/images/exercises/1248_1.jpg",
          "muscleGroup": "Back",
          "steps": "Sit at a cable pull down machine fitted with a wide bar.  Grasp the bar with a wide overhand grip.  With your abs drawn in and back straight pull the bar down to your upper chest.  Pause for a moment and then return the bar to the starting position.",
          "tips": "Use slow controlled movements during this exercise. Do not swing your back.",
          "warning": "",
          "id": 43,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1248_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"",
          "pic":"https://www.gymwolf.com/images/category_abdominal.jpg"
        }
      ],


      "Combined": [
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22136.jpg",
          "title": "Box Jumps",
          "videos": "",
          "Sort": "1. Box jumps are a compound, multi-joint exercise. As with exercises like the bench press and squat, when you’re working at 90% of your one-rep max, you won’t be able to perform three sets of 10 at this intensity.  2. When training for explosive power, perform box jumps at a very challenging height for sets of 1–3 reps.  3. This is an all-out-effort move, so recover fully between sets, the same way you would when speed training or squatting for maximal strength.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22136.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.  2. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.  3. Don’t “stick” your landing. Instead, envision the way cats land when they jump from something—you, too, should try to land this quietly.",
          "tips": "",
          "warning": "",
          "id": 1,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22136.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22201.jpg",
          "title": "Burpee Pull-Up",
          "videos": "https://www.youtube.com/embed/RWysgOhr0vM",
          "Sort": "The \"Burpee Pull-Up\" is a compound exercise that targets your chest, triceps, legs, and back with an explosive jump that works on your heart. It is really a combination of a Push-Up, the Squat and the Pull-Up with a fluid and explosive movement between these 3 exercises.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22201.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Stand under the pull-up bar and jump down and do a single push-up. 2. Then quickly stand in a squat position and jump up and grab the pull-up bar and perform a single pull-up. 3. Drop down from the pull-up bar and repeat the exercise for as many repetitions as you can.",
          "tips": "You should only attempt this exercise if you are comfortable doing all the 3 exercises that this particular exercise incorporates (i.e. you are comfortable doing push-ups, squats and pull-ups).",
          "warning": "",
          "id": 2,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22201.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22842.jpg",
          "title": "Burpees",
          "videos": "https://www.youtube.com/embed/_43ezrGPwIg",
          "Sort": "The burpee, also known as the squat thrust, is a full body exercise used in strength training and as an aerobic exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22842.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Begin in a standing position.  2. Drop into a squat position with your hands on the ground. (count 1)  3. Kick your feet back, while keeping your arms extended. (count 2)  4. Immediately return your feet to the squat position. (count 3)  5. Stand up from the squat position  6. Jump up as high as you can at the end of the movement and before beginning the next Burpee.",
          "tips": "",
          "warning": "",
          "id": 3,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22842.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23115.jpg",
          "title": "Clean And Jerk",
          "videos": "https://www.youtube.com/embed/8miqQQJEsO0",
          "Sort": "The Clean and Jerk is a highly technical lift, which challenges almost every muscle in the body and increases muscle strength, size, and endurance whilst developing speed, coordination and agility skills.  Due to the complexity of the Clean and Jerk it should only be performed by people with a consistent and thorough weight training background, and using a weight that you can comfortably control.  One of two lifts used in Olympic Weightlifting, the Clean and Jerk is made up of two main stages: 1. The clean stage - where the barbell is picked from the floor and 'racked' on the shoulders in a single motion. 2. The press stage - in which the barbell is pushed into an overhead finish position, while moving the legs into a lunge (one leg in front of the other).  The Clean and Jerk is an unmatched exercise in terms of the physical and mental demands placed on the body and should be approached with both respect and concentration.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23115.jpg",
          "muscleGroup": "Combined",
          "steps": "The Clean and Jerk is a highly technical lift, which challenges almost every muscle in the body and increases muscle strength, size, and endurance whilst developing speed, coordination and agility skills.  Due to the complexity of the Clean and Jerk it should only be performed by people with a consistent and thorough weight training background, and using a weight that you can comfortably control.  One of two lifts used in Olympic Weightlifting, the Clean and Jerk is made up of two main stages: 1. The clean stage - where the barbell is picked from the floor and 'racked' on the shoulders in a single motion. 2. The press stage - in which the barbell is pushed into an overhead finish position, while moving the legs into a lunge (one leg in front of the other).  The Clean and Jerk is an unmatched exercise in terms of the physical and mental demands placed on the body and should be approached with both respect and concentration.",
          "tips": "Always use a weight that you can comfortably lift and control. Ensure that you maintain concentration throughout the exercise. Maintain strict form throughout the exercise for maximum muscle recruitment and minimal potential of injury.",
          "warning": "",
          "id": 4,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23115.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22750.jpg",
          "title": "Double Unders",
          "videos": "https://www.youtube.com/embed/sraZfiXxtBI",
          "Sort": "A double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one. It is significantly more effective than a single rope pass in that it allows for higher work capacity.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22750.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Hands in front of torso 2. Hands rotate from wrist 3. Good up and down bounce 4. Jump when rope is about to hit the ground",
          "tips": "The Double Under must be executed with more intensity in order to complete a high number of repetitions without mistake. The main key to Double Under success is learning how to control the rope. Rope control will help you coordinate your jumps to the whipping of your wrist. Practice linked singles, alternating single and double unders, and then linked double unders. Practice plyometric bounce with feet to develop the footwork/ jumping technique necessary for a double under.",
          "warning": "",
          "id": 5,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22750.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23675.jpg",
          "title": "Farmer's Walk",
          "videos": "",
          "Sort": "Traditionally, the Farmer's Walk is an event you would see in a strongman contest.Take a heavy weight in each hand and go for a walk.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23675.jpg",
          "muscleGroup": "Combined",
          "steps": "1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.  2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.  3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance as fast as possible.",
          "tips": "Exaggerated forward head/rounded shoulder postures, shuffling feet combined with a lack of hip mobility and appreciable time spent in unilateral stance, and inappropriate implement size are some of the issues that limit progress and set the stage for injury.",
          "warning": "",
          "id": 6,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23675.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23841.jpg",
          "title": "Hang Clean",
          "videos": "https://www.youtube.com/embed/Da1axAh815s",
          "Sort": "The hang clean begins with the barbell off the ground arms hanging down. I.e., any position between the barbell touching the ground and the body fully erect. Both power and hang cleans are considered to be ideal for sports conditioning; as they are both total body exercises, that have been known to increase neuromuscular co-ordination and core stability.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23841.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. 2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. 3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.",
          "tips": "",
          "warning": "",
          "id": 7,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23841.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1210_0_thumb.jpg",
          "title": "This is an advanced exercise that works the whole body.",
          "videos": "",
          "Sort": "This is an advanced exercise that works the whole body.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1210_1.jpg",
          "muscleGroup": "Combined",
          "steps": "With a dumbbell in each hand, stand in a low squat stance, your feet shoulder width arms held out in front of you with your palms facing in.  Standing upright, move your arms out and away from your body forming a T or cross.",
          "tips": "Do this exercise with light weights until you are comfortable with the movements.",
          "warning": "",
          "id": 8,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1210.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22342.jpg",
          "title": "Jump Rope",
          "videos": "https://www.youtube.com/embed/GRStB06uhgE",
          "Sort": "The jump rope can be a great cardio exercise if you know how to jump rope properly. Not only does jumping rope help you burn a ton of calories and improve your speed and quickness, it’s also cheap and you can do it just about anywhere.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22342.jpg",
          "muscleGroup": "Combined",
          "steps": "",
          "tips": "1. Jump on the Balls of your feet - Try to softly jump up and down on the balls on your feet. Your heels should never touch the ground, which is one reason why jumping rope is a serious calves workout!  2. Don’t Jump too High - Keep your jumps as small as possible without tying up the jump rope.  3. Don’t Swing your Arms/Shoulders too Much - Jumping rope is all in the wrists  4. Use the Correct Rope Length - If you bisect the jump rope by putting it under your feet, the handles should reach your sternum.  5. Hands Slightly Above Waistline  6. Get in a Rhythm  7. Practice",
          "warning": "",
          "id": 9,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22342.jpg",
          "video":"Video",
          "stepname":"",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23066.jpg",
          "title": "Kettlebell Overhead Squat",
          "videos": "https://www.youtube.com/embed/EhI5tZFQgD0",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23066.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position. 2. Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up. 3. Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.",
          "tips": "Look straight ahead throughout the exercise. Do not let your kness extend past your toes.",
          "warning": "",
          "id": 10,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23066.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22987.jpg",
          "title": "Kettlebell Snatch",
          "videos": "https://www.youtube.com/embed/6Ubc4uJdyB8",
          "Sort": "The Kettlebell Snatch is one of the most popular kettlebell exercises because it builds explosive strength, power and endurance. Similar in form to the Kettlebell Swing, the Kettlebell Snatch differs in the end point of the exercise, at which point the kettlebell ends up punched out overhead. It is a good progression exercise for those who are now competent with the basic kettlebell swing.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22987.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Begin the one-arm snatch with the kettlebell in front of you and your feet spread shoulder width apart. 2. Keep your back straight, bend at the knees, squat down and grip the handle of the kettlebell. 3. Look straight ahead and lift the kettlebell using your hips and thighs, swinging the weight back through your legs to gain momentum for the exercise. 4. Immediately, reverse the direction and forcefully drive the kettlebell swing forward, arcing up towards your shoulder, and your body extending into full standing position. 5. As the kettlebell rises to the shoulders and begins to slow in speed, bend slightly at the knees and stand up straight whilst punching the kettlebell straight overhead. Return the kettlebell back to the starting position. 6. This is one repetition. Complete the set and switch arms holding the kettlebell.",
          "tips": "",
          "warning": "",
          "id": 11,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22987.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22841.jpg",
          "title": "Kettlebell Swing",
          "videos": "https://www.youtube.com/embed/0_XjJjLc7NE",
          "Sort": "Kettlebell swings work everything from your core, to your shoulders, your quads, your hamstrings, your glutes (a.k.a. butt muscles), and your back.  Kettlebells are a perfect match for interval training, and the constant acceleration of your breathing and heart rate during HIIT will no doubt boost your anaerobic capacity.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22841.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Begin in a lowered squat position, standing with your feet 6–12 inches outside of shoulder width on either side, each foot pointed slightly outward. Make sure to keep your shoulders pulled back (retracted) and down to avoid rounding your back.  2. Brushing your arms on your inner thighs, forcefully extend the knees and hips to accelerate the kettlebell up. Keep your arms straight while you project the kettlebell up and away from the body.  3. At the top position, the kettlebell should be nearly straight above your head and slightly facing slightly forward (there is some contention on this; some people say the kettlebell should be facing completely skyward, but I was always taught to have it point slightly forward so if for some reason you loose control, it would fall in front of you, not behind you).  4. Absorb the kettlebell weight as it follows the same path back to the starting position. Make sure to keep your arms straight the entire time.",
          "tips": "To properly do a kettlebell swing, you’ll need to do a powerful hip thrust using your glutes and hamstring muscles. In traditional weight lifting, these muscles, along with your lower back, are known as your “power zone” since they’re involved in virtually all forms of lifting, running and jumping movements",
          "warning": "",
          "id": 12,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22841.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23839.jpg",
          "title": "Knees to Elbows",
          "videos": "https://www.youtube.com/embed/IJZpz5C1dAA",
          "Sort": "The knees-to-elbows and toes-to-bar movements are two of gymnastics most dynamic core exercises. Using a pull up bar to develop abdominal strength and dynamic hip closing, these two movements are second to none.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23839.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Grasp a pull up bar overhead with an overhand grip just outside your shoulders. 2. Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints. 3.. From a hanging position approximate your knees to your elbows while bringing your butt up in the air until your back is parallel to the floor.",
          "tips": "The legs will be bent during this exercise and the hips should rotate for the athlete to get their knees to their elbows, not to their triceps. The knees must be allowed to separate.",
          "warning": "",
          "id": 13,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23839.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23477.jpg",
          "title": "L-Pull-Ups",
          "videos": "https://www.youtube.com/embed/F57SgTZ-frg",
          "Sort": "L-Pull-Ups are an advanced pull-up that test your core in addition to your back and arms. If you want to turn pull-ups into a full body exercise, then give L-Pull-Ups a try.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23477.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Begin by hanging from the pull-up bar. Without swinging, raise your legs until they are parallel with the ground. With your legs extended, your body should form an L-shape. 2. Pull yourself up until your chin is above the pull-up bar. Keep your legs out straight the entire time. 3. Slowly lower yourself back down. That is one complete repetition.",
          "tips": "",
          "warning": "",
          "id": 14,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23477.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23784.jpg",
          "title": "Medicine Ball Cleans",
          "videos": "https://www.youtube.com/embed/ON5l7xDUVns",
          "Sort": "The movement initiates in a deadlift position and we develop momentum at the top through a jump before we receive the ball in a squatting position. The movement is finished when we stand at full extension of our hips and knees.It is important to not curl the ball into the receiving position",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23784.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Start standing directly over the ball in the deadlift set up with a sumo stance (wide). 2. Rapidly extend the hips and knees creating power which makes the ball weightless. 3. Shrug yourself under the medball to a front squat (crease of hip below knee, elbows up and under ball) 4. Stand to full extension of the hip and knee, ball remaining in rack position.",
          "tips": "",
          "warning": "",
          "id": 15,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23784.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22909.jpg",
          "title": "Medicine Ball Sit-Ups",
          "videos": "https://www.youtube.com/embed/jImSGiBfCxM",
          "Sort": "A sit-up is a basic abdominal exercise that can be made more challenging by incorporating a medicine ball.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22909.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Lie on the floor with your knees bent and your feet flat. 2. Grab the ball and hold it to your chest with both hands. 3. Lift your arms and body up by contracting your abdominal muscles. Hold the medicine ball straight overhead. 4. Squeeze your abs forcefully and lower your body. 5. Repeat",
          "tips": "",
          "warning": "",
          "id": 16,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22909.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1202_0_thumb.jpg",
          "title": "One Arm Side Deadlift",
          "videos": "",
          "Sort": "This is an advanced exercise that works most of the muscles of the body. Exercises like this are used to develop functional strength for sports that require strong hands.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1202_0.jpg",
          "muscleGroup": "Combined",
          "steps": "Stand besides a barbell placed on the floor.  Grasp the bar with an overhand grip in the center.  Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor.  Extend your legs slowly as you straighten your body up, drawing in your abs as you rise.",
          "tips": "Perform this exercise with an empty bar to become familiar with the movement before adding weights.",
          "warning": "",
          "id": 17,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1202_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1203_0_thumb.jpg",
          "title": "One Arm Snatch",
          "videos": "",
          "Sort": "This is an advanced exercise that works most of the muscles of the body. Exercises like this are used to develop functional strength for sports that require strong hands.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1203_0.jpg",
          "muscleGroup": "Combined",
          "steps": "Stand with your feet shoulder width apart, and a slight bend in your knees.  Grasp the bar with an overhead grip.  Starting with the barbell held slightly above the knees (hang position), lift the weight up over your head (step 1) then back to shoulder height (step 2) and finally back to starting position between near your knees.",
          "tips": "Bend your knees as you lift and lower the weight to help control the movement.",
          "warning": "",
          "id": 18,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1203_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22452.jpg",
          "title": "Power Clean",
          "videos": "",
          "Sort": "The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22452.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Starting Position  Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended. Place the bar about 1 inch in front of your shins and over the balls of your feet. Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted. Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.  2. First Pull Phase  Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings. Keep elbows fully extended with the head in a neutral position and the shoulders over the bar. As the bar raises keep it as close to the shins as possible.  3. Transition or Scoop Phase  As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar. Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.  4. Second Pull Phase  Inhale and then forcefully and quickly extend your hips and knees and stand on your toes. Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible. When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement. As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar. Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.  5. Catch Phase  After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar. Simultaneously, flex the hips and knees into a quarter squat position. Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles. Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement. Stand up by extending the hips and knees to a fully erect position.  6. Downward Movement Phase  Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement. Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs. Squat down with the elbows fully extended until the bar touches the floor. Start over at Phase 1 and repeat for the recommended amount of repetitions.",
          "tips": "",
          "warning": "This exercise is extremely complex and requires the execution of many phases.",
          "id": 19,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22452.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23783.jpg",
          "title": "Push Jerk",
          "videos": "https://www.youtube.com/embed/wt0qF-k9is8",
          "Sort": "A Push Jerk is a progression of the push press in which a forceful hip drive coupled with a drop under the bar--a catch--is used to aid in getting the load overhead. The push jerk adds a jump and dip landing to the push press. It takes a lot of practice to get good at this movement and you should train with a dowel or bar every workout as a skill warmup.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23783.jpg",
          "muscleGroup": "Combined",
          "steps": "Move the head back to make room for the bar, then replace the head to the normal position after the bar passes by. The lift is complete when the arms are locked out overhead, with the head \"through the window\", and the feet are reset into the jump stance (directly under the hips).",
          "tips": "It is important to have active shoulders, and a small dip to facilitate the drive of the load upwards. The drop under the bar makes it so the load doesn't have to travel as far to make the catch easier. Note that the dip is not so low as to be a front squat, which takes away the stretch that helps drive the force up enough to pull underneath it during the catch. It is also common to \"jump\" the legs from hip width into a squat stance, where the hips are about shoulder width apart.  According to CrossFit, you can typically lift 30% more weight with the push press than with the shoulder press and 30% more with the push jerk than with the push press.",
          "warning": "",
          "id": 20,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23783.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22749.jpg",
          "title": "Ring Dips",
          "videos": "https://www.youtube.com/embed/afnEmGzx0Oc",
          "Sort": "The ring dip exercise is the standard dip, performed on gymnastics rings, and has long been a staple compound exercise in many gymnasts’ routines. As with all dips, the shoulder must dip below the top of the elbow at the bottom of the dip (elbows should be at least at a 90 degree angle); elbows must be fully extended at the top of each dip with the rings pulled in close to the body.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22749.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Start in the support position with the elbows locked and hands turned out 2. Emphasize a long neck and hollow body position 3. Initiate the dip by sending the shoulder forward 4. Reach the bottom of the dip with your shoulder below the elbow (just like proper squat position with the hip below knee). 5. Press back up and finish in the same strong support position in which you started",
          "tips": "Leg position can be bent, crossed or straight during the exercise. To ensure the triceps are targeted ensure your body is straight up and down. Leaning over will bring the chest muscles into the exercise.",
          "warning": "",
          "id": 21,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22201.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23262.jpg",
          "title": "Snatch",
          "videos": "https://www.youtube.com/embed/L6SjuAOjMEk",
          "Sort": "The Snatch is the world's fastest lift. In addition to moving the weight quickly, the snatch also moves the weight a long distance - from the ground all the way overhead. The snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23262.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot. 2. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position. 3. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs. 4. As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion. 5. Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible. 6. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position. 7. Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.",
          "tips": "This is a very advanced exercise so be extremely careful with the weight used. Bad form on this exercise can lead to serious injury.",
          "warning": "",
          "id": 22,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23262.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tip",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23621.jpg",
          "title": "Snatch Pull",
          "videos": "https://www.youtube.com/embed/5YBexETP3-E",
          "Sort": "The snatch pull, performed correctly, can begin improving your physique in only two workouts. This explosive lift hits all the \"power look\" muscles at once: mid-back, rhomboids, rear delts and traps. It also builds the posterior chain.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23621.jpg",
          "muscleGroup": "Combined",
          "steps": "1. With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.  2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.  3. Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.  4. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.",
          "tips": "",
          "warning": "",
          "id": 23,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23621.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23181.jpg",
          "title": "Sumo Deadlift High Pull",
          "videos": "https://www.youtube.com/embed/CfyB8jAZTyw",
          "Sort": "The sumo deadlift high pull (SDLHP) is an explosive compound movement that develops tremendous power in the posterior chain. It primarily strengthens the hamstrings, glutes, lower back and upper traps. The SDLHP is a great assistance exercise to improve your pull during the clean, along with full-body co-ordination and explosive power.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23181.jpg",
          "muscleGroup": "Combined",
          "steps": "Deadlift: 1. Begin with your feet in a wide \"sumo\" stance with your toes pointed out at about a 30 degree angle 2. Your hands should take a narrow grip on the bar, inside your legs 3. The bar should start at rest on the ground, touching your shins 4. Arch your back and keep it tight throughout the movement 5. Keep your chest up and facing forward 6. Keep your weight on your heels 7. Your shoulders should be slightly ahead of the bar 8. Generate peak tension throughout your body before you start to pull 9. There should be no slack in your arms and you should not jerk the bar off the ground  Shrug 10. At the top of the deadlift, perform a powerful shrug with straight arms 11. This will generate momentum on the bar  Pull 12. Your arms should remain straight until after the shrug 13. Your arms finish the movement by pulling the bar up to your chin 14. The transition between the deadlift, shrug, and pull should be seamless 15. Your elbows should be high at the top of the pull  Return 16. To return the bar to the ground, release your arms, bend your knees and keep your chest high and facing forward",
          "tips": "",
          "warning": "",
          "id": 24,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23181.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23678.jpg",
          "title": "Turkish Get-Up",
          "videos": "https://www.youtube.com/embed/GdAXt7YyGe0",
          "Sort": "The Kettlebell Turkish Get-Up is an excellent functional strength exercise that will see you raise yourself from a horizontal to vertical position whilst suspending a kettlebell overhead.  The exercise primarily works the core body and abdominals but engages multiple muscle groups in unison, as it calls into play the quads, calves and shoulders too.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23678.jpg",
          "muscleGroup": "Combined",
          "steps": "1. Begin the Turkish Get-up by lying on your back and floor pressing a kettlebell to the top position. Keep the kettlebell locked out at all times. 2. Bring your right leg in towards the body and pivot to the left. 3. Roll onto your left triceps and continue rolling until your hand touches the floor. 4. Using your left hand and right leg, drive forward to raise yourself from the floor. Continue this motion and bring your left leg in and take your right leg forward until you are in the bottom position of a lunge. 5. Hold yourself in this position for a second and then stand up with the kettlebell still raised in the lockout position above you. 6. Complete the repetition by reversing the movement back down to the starting position.",
          "tips": "",
          "warning": "",
          "id": 25,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23678.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22747.jpg",
          "title": "Wall Balls",
          "videos": "",
          "Sort": "Done right, wall balls are a great all-around conditioning movement. Start with your feet shoulder-width apart, your shoulders pulled back and down, and a medicine ball held at chest height with your elbows under the ball.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22747.jpg",
          "muscleGroup": "Combined",
          "steps": "1. When you descend into the wall ball squat, the idea is to get proper depth the same way you would with a back squat.  2. Keep your weight over your heels with your knees tracking your toes, and aim to lower the crease of your hips below your knees.  3. Make sure to hold the ball at chest height throughout the downward movement, as letting it dip will cause you to round your back and shift your weight forward.  4.Drive through your heels on the way up, using hip action to throw the ball into the wall. Catch it on the rebound, squat again, and repeat for reps.",
          "tips": "",
          "warning": "",
          "id": 26,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22747.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":"",
          "pic":"https://www.gymwolf.com/images/category_combined.jpg"
        }
      ],


      "Legs": [
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1091_0_thumb.jpg",
          "title": "Ankle Circles",
          "videos": "",
          "Sort": "This is the most simple of all exercises for the calves.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1091_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand on one foot near a chair or wall for support.  Lift your foot off the ground and draw circles clockwise in the air with your toes.  Reverse the direction (counter-clockwise) and switch feet.",
          "tips": "",
          "warning": "",
          "id": 1,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1091_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1089_0_thumb.jpg",
          "title": "Balance Board",
          "videos": "",
          "Sort": "Your calves are stabilizing muscles for your legs, so this exercises uses a Balance Board or wobble board to force you to balance.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1089_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a Balance Board on the floor.  Step onto the board with both feet and try to balance yourself.",
          "tips": "Keep a slight bend in your knees to help you balance.",
          "warning": "",
          "id": 2,
          "bigImg1":"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSf2z5pBy7Sv7EObljIIFZ5jlzoeaM_n60a3Q&usqp=CAU",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1235_0_thumb.jpg",
          "title": "Barbell Lunges",
          "videos": "",
          "Sort": "This is a classic leg and lower body exercise with many variations this is the basic version.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1235_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Start by place a barbell across your upper back, use a grip slightly wider than your shoulders.  Stand with your feet about 8 inches apart, toes facing forward.  Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.  Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.  Lower your body to just above the floor and hold for a moment before returning to the starting position.",
          "tips": "Do not the pressure of your body on your knee during this exercise.  The knee you are leaning forward on should not move beyond the toe of this foot.",
          "warning": "",
          "id": 3,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1235_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1222_0_thumb.jpg",
          "title": "Barbell Rear Lunges",
          "videos": "",
          "Sort": "This is an advanced version of a lunge.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1222_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a barbell on a rack at chest height.  Lift the barbell of the rack and onto your shoulders, gripping the bar slightly wider than shoulder width apart.  Stand with your feet approximately 8 inches apart you toes pointing forward.  Slowly take a step backward with your right leg.  Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground.  Hold for a moment and then return to starting position.",
          "tips": "You man want to place a matt or towel under your knee.",
          "warning": "",
          "id": 4,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1222_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1216_0_thumb.jpg",
          "title": "Barbell Step Ups",
          "videos": "",
          "Sort": "This exercise builds coordination as well as muscle.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1216_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a bench, box or step in front of you.  Grasp a barbell with a wide grip and place it across your shoulders.  With your left leg, step up on the bench, follow with your right leg.  Step down with your left leg and then your right leg.  Repeat starting with your right leg.",
          "tips": "Use a lighter weight until you are used to the motion of this exercise.",
          "warning": "",
          "id": 5,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1216_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1104_0_thumb.jpg",
          "title": "Bicep Curl Squat",
          "videos": "",
          "Sort": "This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1104_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.  Grasp a dumbbell in each hand and curl your arms up to your shoulders.  Bending at the waist, squat down as you lower your hands to the floor (the lower part of a curl).  Pause for a moment and then return to the starting position.",
          "tips": "Contract your biceps as you curl your arms up.",
          "warning": "",
          "id": 6,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1104_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1239_0_thumb.jpg",
          "title": "Bridge",
          "videos": "",
          "Sort": "A great exercise for beginners and experienced alike. Bridges along with Planks are simple yet effective tools for building and maintaining cores strength.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1239_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Lie on your back with your knees bent and your feet flat on the floor.  Lift up hips off the floor as you draw your abs in and keep your glutes tight.",
          "tips": "",
          "warning": "",
          "id": 7,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1239_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1086_0_thumb.jpg",
          "title": "Calf Raises with Bands",
          "videos": "",
          "Sort": "This exercise uses a band to create resistance.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1086_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand with your toes on an exercise band and raise the handles up to your shoulders.  Raise up on your toes, keeping your hands up by your shoulders.  Pause for a moment and then lower your heel to the floor.  Repeat.",
          "tips": "",
          "warning": "",
          "id": 8,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1086_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1087_0_thumb.jpg",
          "title": "Calves Press on Leg Machine",
          "videos": "",
          "Sort": "This exercise uses a Leg Press Machine to work your calves. You can perform this exercise along with Leg Presses.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1087_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Sit down on a Leg Press Machine and press the plate up as if you were performing a leg press.  Slide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free),  Keeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body (dorsiflex).  Perform theses movements slowly for maximum benefit.",
          "tips": "Use a lighter weight on this exercise than you are able to lift with a leg press until you are familiar with the movements.",
          "warning": "",
          "id": 9,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1087_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1085_0_thumb.jpg",
          "title": "Donkey Calf Raises",
          "videos": "",
          "Sort": "This is and old school gym exercise which requires the assistance of another person. This is an advanced exercise and not recommended for beginners.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1085_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Bend your waist and lean your arms against a weight rack or bench that is waist height.  Have a partner sit on top of your lower back.  Raise up on your toes leaning slightly forward.  Pause at the top and then lower your heels to the floor.",
          "tips": "Have a Personal Trainer or Instructor show you how to perform this exercise safely.",
          "warning": "",
          "id": 10,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1085_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1234_0_thumb.jpg",
          "title": "Dumbbell Lunges",
          "videos": "",
          "Sort": "This exercise uses dumbbells instead of barbells to strengthen and build the legs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1234_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Grasp a dumbbell in each hand.  Stand with your feet about 8 inches apart, toes facing forward.  Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.  Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.  Lower your body to just above the floor and hold for a moment before returning to the starting position.",
          "tips": "Do not the pressure of your body on your knee during this exercise.  The knee you are leaning forward on should not move beyond the toe of this foot.",
          "warning": "",
          "id": 11,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1234_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1221_0_thumb.jpg",
          "title": "Dumbbell Rear Lunges",
          "videos": "",
          "Sort": "This is an advanced version of a lunge.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1221_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Grasp a dumbbell in each hand.  Stand with your feet approximately 8 inches apart you toes pointing forward.  Slowly take a step backward with your right leg.  Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground.  Hold for a moment and then return to starting position.",
          "tips": "You man want to place a matt or towel under your knee.",
          "warning": "",
          "id": 12,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1221_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1220_0_thumb.jpg",
          "title": "Dumbbell Squats",
          "videos": "",
          "Sort": "A great overall exercise for the lower body. This version uses dumbbells instead of a barbell. Beginners may find this version easier to perform.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1220_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Grasp a dumbbell in each hand.  Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.  Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).  Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.",
          "tips": "Practice the squat without any weight to allow yourself to become comfortable with the movements.",
          "warning": "",
          "id": 13,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1220_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1198_0_thumb.jpg",
          "title": "Exercise Band Squats",
          "videos": "",
          "Sort": "This version of the Squat uses flexible exercise bands for resistance instead of weights.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1198_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand with your feet on the exercise bands with your feet shoulder width apart.  Grasp the handles of the bands and pull them up to your shoulders.  With your abs drawn in, squat down until your thighs are parallel with the floor.  Slowly return to the starting position.",
          "tips": "Keep your feet firmly planted on the floor throughout this exercise.",
          "warning": "",
          "id": 14,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1198_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1233_0_thumb.jpg",
          "title": "Flutter Kicks",
          "videos": "",
          "Sort": "This is a simple leg exercise which can be done almost anywhere.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1233_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Lie face down on a bench with your hips on the edge, hold onto the bench with your hands.  Allow your legs and toes hand down.  Draw your abs in, squeeze your glutes and hamstrings.  Kick each back and up while keeping your hips on the bench.  Alternate kicking each leg.",
          "tips": "",
          "warning": "",
          "id": 15,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1233_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1095_0_thumb.jpg",
          "title": "Forward Lunge with Bicep Curl",
          "videos": "",
          "Sort": "This exercise combines a forward lunge with a bicep curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1095_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Grasp a dumbbell in each hand with your palms facing up.  Stand with your feet together, your back straight and your abs drawn in.  Allow your arms to extend down fully to the sides of your body.  While keeping your body straight, take a step forward then bend your waist and your knee into a lunge. Be careful not to let your back knee drop to the floor.  As you go into the lunge curl your arms up towards your shoulders contracting your biceps.  Return to starting position and switch legs.",
          "tips": "Have a Personal Trainer or Instructor show you how to properly perform this exercise.",
          "warning": "",
          "id": 16,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1095_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1212_0_thumb.jpg",
          "title": "Front squat",
          "videos": "",
          "Sort": "The Front Squat works the same muscles as the rear squat without placing the weight of the bar on your shoulders. This exercise can be a good substitute for people with back and neck injuries.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1212_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.  Keeping your head and back straight and your abs drawn in and your toes point slightly outward.  Slowly squat down so your upper thighs are parallel to the floor.  Slowly return to the starting position.",
          "tips": "Practice the squat without any weight to allow yourself to become comfortable with the movements.",
          "warning": "",
          "id": 17,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1212_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1211_0_thumb.jpg",
          "title": "Front Squat to Bench",
          "videos": "",
          "Sort": "The Front Squat works the same muscles as the rear squat without placing the weight of the bar on your shoulders. This exercise can be a good substitute for people with back and neck injuries. By using a bench you remind yourself how far to squat down",
          "bigImg": "https://www.gymwolf.com/images/exercises/1211_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a bench behind you.  Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.  Keeping your head and back straight and your abs drawn in and your toes point slightly outward.  Slowly squat down so your upper thighs are parallel to the floor.  Slowly return to the starting position.",
          "tips": "Practice the squat without any weight to allow yourself to become comfortable with the movements. Do not sit on the bench during the exercise.",
          "warning": "",
          "id": 18,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1211_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/23677.jpg",
          "title": "Goblet Squat",
          "videos": "https://www.youtube.com/embed/QrVgpDOLlgM",
          "Sort": "The goblet squat is essentially a front squat exercise, but it's a great way to teach people how to squat well and learn correct technique as it ensures an up-right body during descent and promotes a wide stance squat-between-the-heels movement. It's an easier exercise to perform than the traditional back squat for newbies and a good choice for long-legged folk.  Whilst good for beginners the goblet squat is still a great exercise in its own right and worth integrating into your routine. It's a simple and safe squatting movement, challenges a load of muscle in one movement and really gets the heart pumping.  You can perform the goblet squat with dumbbells, sandbags, medicine balls and most other weighted objects too, but the kettlebell is perfectly moulded for the goblet squat because you can hold it around the side handles and keep it nice and contained against the chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/23677.jpg",
          "muscleGroup": "Legs",
          "steps": "1. Grab a kettlebell and lift to upper body, keeping close to the chest. 2. Squat down as low as you can whilst pushing your butt out and looking ahead at all times. 3. Pause for a second. 4. Rise back to the starting position and repeat.",
          "tips": "Ensure that you keep the elbows between the knees at the bottom of the squat.",
          "warning": "",
          "id": 19,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/23677.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1227_0_thumb.jpg",
          "title": "Hack Squat Machine",
          "videos": "",
          "Sort": "This exercise is a variation of the Squat which uses a machine. This exercise may be preferred by beginners.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1227_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Lie face up on a Hack Squat machine with your shoulders against the pad.  Place your feet facing forward at slightly less than shoulder width apart with your toes point slightly outward.  Release the dock levers and place your hands on the hand grips.  Drawing your abs in, extend your body standing upright.  Lower your body to a squatting position so you knees are bent as if you were sitting down.  Return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 20,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1227_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1225_0_thumb.jpg",
          "title": "Hack Squats",
          "videos": "",
          "Sort": "This is another variation of the basic Squat that focuses more on the quadriceps (thigh muscles).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1225_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place the barbell on the floor just behind your legs, stand with your feet shoulder width apart and your toes pointing forward  With your feet firmly placed on the floor reach down and grasp the barbell from behind with and overhand grip.  Lift the barbell by extending your hips and knees, be careful not to lock your knees.  Lower yourself (squat) down until your thighs are parallel to the floor.  Slowly raise yourself up to starting position.",
          "tips": "",
          "warning": "",
          "id": 21,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1225_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1215_0_thumb.jpg",
          "title": "Hip Adduction",
          "videos": "",
          "Sort": "This exercises strengthens hip flexors and muscles of the thighs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1215_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand alongside a cable pulley stack and attach a cuff to the pulley near your ankle.  Step away from the stack holding onto the stack for support.  Standing firm on the foot not attached to the cable, slowly abduct (pull) your cuffed ankle in front of your stabilizing leg and back  Repeat and switch ankles.",
          "tips": "",
          "warning": "",
          "id": 22,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1215_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1209_0_thumb.jpg",
          "title": "Jefferson Squats",
          "videos": "",
          "Sort": "This is a rarely used exercise which is without question one of the best exercises for building and shaping the inner thighs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1209_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a barbell between your legs so it is perpendicular to your feet.  Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip.  Squatting down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand.  Slowly return to a starting position just above the floor.",
          "tips": "",
          "warning": "",
          "id": 23,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1209_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1083_0_thumb.jpg",
          "title": "Knee Circles",
          "videos": "",
          "Sort": "This is a simple exercise and a great stretch.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1083_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand with your feet a little closer than shoulder width apart,  Keeping your arms across your chest or on your hips, move your knees in a circular motion, paying attention to keeping your feet flat on the floor and the movement in your ankles.",
          "tips": "Do not perform this exercise is you have rolled or unstable ankles.",
          "warning": "",
          "id": 24,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1083_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1096_0_thumb.jpg",
          "title": "Lateral Lunge with Bicep Curl",
          "videos": "",
          "Sort": "This is an advanced exercise that combines a lateral lunge with a bicep curl.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1096_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Grasp a dumbbell in each hand with your palms facing up.  Stand with your feet together, your back straight and your abs drawn in.  Allow your arms to extend down fully in front of your thighs.  While keeping your body straight, take a step sideways and then bend your waist and your knee into a lunge.  As you go into the lunge curl your arms up towards your shoulders contracting your biceps.  Return to starting position and switch legs.",
          "tips": "Have a Personal Trainer or Instructor show you how to properly perform this exercise.",
          "warning": "",
          "id": 25,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1096_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1208_0_thumb.jpg",
          "title": "Leg Extensions",
          "videos": "",
          "Sort": "This exercise is a staple for building strong legs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1208_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Adjust the seat so that your knees have fill range of motion and that footpad fits over your legs just above your ankles.  Grasp the handles with your hands for support, keeping your hip and back against the bench.  Slowly extend your legs until your knees are straight, do not lock your knees.  Hold for a moment and then with controlled movements return to the starting position.",
          "tips": "Use controlled movements for this exercise, do not swing the weight up.",
          "warning": "",
          "id": 26,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1208_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1238_0_thumb.jpg",
          "title": "Leg Lift",
          "videos": "",
          "Sort": "A simple exercise to stretch and strengthen the muscles of your glutes and hamstrings.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1238_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Using a post or tall weight bench for balance stand straight with your abs drawn in.  Raise one off the ground and behind you while standing on the other leg.  Slowly lower the leg and raise it again while flexing the glutes.  Repeat with your other leg.",
          "tips": "",
          "warning": "",
          "id": 27,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1238_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1223_0_thumb.jpg",
          "title": "Leg Press Machine",
          "videos": "",
          "Sort": "Along with the Squat this exercise is crucial for building and strengthening the legs.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1223_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Adjust the seat of the machine so that your feet comfortably reach the crosspiece with a slight bend in your knees.  To begin press your feet forward at a shoulder width stance and release the safety locks.  Slowly lower the weight towards your body, keeping your abs drawn in and your knees moving in the same direction as your feet to a 90 degree angle.",
          "tips": "Do not lock your knees or bounce the weight.",
          "warning": "",
          "id": 28,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1223_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1206_0_thumb.jpg",
          "title": "Lying Squat",
          "videos": "",
          "Sort": "This exercise is similar to a Leg Press Machine working the same muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1206_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Adjust the shoulder rack of the machine so that your feet comfortably reach the crosspiece with a slight bend in your knees.  To begin press your feet forward and release the safety locks.  Slowly lower the weight towards your body, keeping your abs drawn in and your knees moving in the same direction as your feet to a 90 degree angle.  Do not lock your knees or bounce the weight.",
          "tips": "",
          "warning": "",
          "id": 29,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1206_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1205_0_thumb.jpg",
          "title": "Narrow Stance Hack Squats",
          "videos": "",
          "Sort": "Like the Hack Squat, this exercise works the muscles of the leg. The narrow stance targets the external muscles more efficiently.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1205_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Lie face up on a Hack Squat machine with your shoulders against the pad.  Place your feet facing forward at a distance of 6 inches apart with your toes point slightly outward.  Release the dock levers and place your hands on the handgrips.  Drawing your abs in, extend your body standing upright.  Lower your body to a squatting position so you knees are bent as if you were sitting down.  Return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 30,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1205_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1207_0_thumb.jpg",
          "title": "Narrow Stance Leg Press",
          "videos": "",
          "Sort": "This is a variation of the leg press which targets more of the external muscles of the legs by moving your feet closer together.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1207_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Sit on a leg press machine with your feet on the crosspiece 6 inches apart with your toes pointed slightly outward.  Grasp the handles on the side of the machine and release the locks.  Keeping your abs drawn in, bend your knees and bring the weight as far as possible towards your chest.  Hold this position for a moment and then slowly return the weight to starting position.",
          "tips": "Do not lock your knees at the top.",
          "warning": "",
          "id": 31,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1207_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1204_0_thumb.jpg",
          "title": "One Leg Squat",
          "videos": "",
          "Sort": " The One Leg Squat isolates the muscles of the leg for optimal exercise. This exercise is also used to build or rebuild strength after injury.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1204_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a bench or box 12-18 inches tall behind you.  Lifting a barbell off of a weight rack, position it on your shoulders.  Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you.  Drawing your abs in descend slowly by bending your front knee and hip as if you are sitting down (squatting).  Lower yourself as far as you can control without letting your body shift towards your toe (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.  Switch legs and repeat.",
          "tips": "A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back.  Practice the squat without any weight to allow yourself to become comfortable with the movements.  The taller the box the greater the difficulty of the exercise.",
          "warning": "",
          "id": 32,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1204_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1237_0_thumb.jpg",
          "title": "One Legged Kickback",
          "videos": "",
          "Sort": " A favorite exercise for anyone looking to firm up their glutes.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1237_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Standing at a cable tower attach an ankle cuff to a low pulley.  Facing the weight stack, with a slight bend in your knees and your abs drawn in slowly kick your ankle back in and arc as high as you are able to.  Return to starting position and switch ankles.",
          "tips": "",
          "warning": "",
          "id": 33,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1237_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1201_0_thumb.jpg",
          "title": "Overhead Squat",
          "videos": "https://www.youtube.com/embed/CqnxSlyvr-k",
          "Sort": "In this version of the squat you hold the bar overhead as you perform the exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1201_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand with your feet a bit wider than shoulder width apart with your toes pointed slightly outward.  Grasp a barbell using a wide side snatch grip with your arms and elbows fully extended.  Keeping the bar overhead, bend your knees and lower your body until your thighs are parallel with the floor.  Return to starting position.",
          "tips": "Keep your feet firmly planted on the floor throughout this exercise. Keep your abs drawn in your back tight and your chest up you perform this exercise.",
          "warning": "",
          "id": 34,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1201_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1200_0_thumb.jpg",
          "title": "Pile Squat",
          "videos": "",
          "Sort": "This version of the squat is done with a dumbbell and mimics the action of a pile driver.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1200_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.  Grasp a dumbbell with both hands in the center of your body.  Keep your knees slightly bent and your back straight.  Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.  With a controlled motion return to starting position.",
          "tips": "Keep your feet planted firmly on the floor throughout this exercise.",
          "warning": "",
          "id": 35,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1200_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22780.jpg",
          "title": "Pistol Squats",
          "videos": "https://www.youtube.com/embed/DjxQrgLsty4",
          "Sort": "Pistols simultaneously train strength, balance, and mobility with just one exercise. They can also help eradicate imbalances between the two sides of the body.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22780.jpg",
          "muscleGroup": "Legs",
          "steps": "1. Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. 2. Raise your right leg off the floor and hold it there. 3. Flex your right ankle so that your toes are higher than your heel. 4. Your right leg should be straight. 5. Brace your core. 6. Push your hips back and lower your body as far as you can. 7. As you lower your body, raise your right leg so that it doesn't touch the floor. 8. Pause, then push your body back to the starting position. 9. Keep your torso as upright as possible.",
          "tips": "",
          "warning": "Before you even think about beginning to work specifically toward a pistol, make sure you can do at least 40 consecutive two-legged bodyweight squats with a full range of motion.",
          "id": 36,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22780.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1082_0_thumb.jpg",
          "title": "Rocking Standing Calf Raise",
          "videos": "",
          "Sort": "This exercise uses a simple rocking motion to strengthen the calves.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1082_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Stand with a bar across your shoulders.  With your feet flat on the floor, lift your feet up and forward as if you are performing a calf raise and then rock back onto your ankles so your toes are flexed and off the floor.  Return to starting position.",
          "tips": "Wear running or cross training shoes while performing this exercise.  Try performing this exercise without weight to become familiar with the movement,",
          "warning": "",
          "id": 37,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1082_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1088_0_thumb.jpg",
          "title": "Seated Barbell Calf Raise",
          "videos": "",
          "Sort": "This version of a calves raise uses a block and a barbell.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1088_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a block on the floor about one foot in front of a bench.  Sit on the bench with a barbell across your upper thighs and the balls of your feet on the block.  Slowly raise and lower your toes up as high as possible without lifting your foot off the block.",
          "tips": "",
          "warning": "",
          "id": 38,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1088_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1081_0_thumb.jpg",
          "title": "Seated calf raise machine",
          "videos": "",
          "Sort": "This is one of the simplest and most effective exercises for the calves.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1081_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Sit at a calf raise machine.  Put the balls of your feet on the footpad.  Place your thighs under the leg pad above your knees.  Unlock the bar and slowly raise your toes up as far as possible.  Pause for a moment and then return to the starting position.",
          "tips": "Practice slow and precise movements with this exercise.",
          "warning": "",
          "id": 39,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1081_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1231_0_thumb.jpg",
          "title": "Seated Leg Curl",
          "videos": "",
          "Sort": "This is another option to laying leg curls for build the hamstrings (muscles on the back of the thighs).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1231_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Adjust the machine so that the footpad is just above your heels.  Sit upright with your abs drawn in and your legs in front of you.  Slowly curl your legs back towards you and hold for a moment.  With controlled movement return to the starting position.",
          "tips": "Do not swing the weight or move too quickly though this exercise.",
          "warning": "",
          "id": 40,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1231_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1084_0_thumb.jpg",
          "title": "Seated One Leg Calf Raise",
          "videos": "",
          "Sort": "This version of a calf raise allows you to exercise each leg individually. This exercise is helpful to people who are rehabilitating from injury as it allows you flexibility with the weight.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1084_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a block on the floor about one foot in front of a bench.  Sit on the bench with a dumbbell across your upper thigh and the balls of one foot on the block.  Slowly raise and lower your toe up as high as possible without lifting your foot off the block.  Switch feet and repeat.",
          "tips": "",
          "warning": "",
          "id": 41,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1084_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1219_0_thumb.jpg",
          "title": "Side Split Squats",
          "videos": "",
          "Sort": "This version of a squat works the hip adductors (hips) helping build better core strength and coordination.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1219_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a barbell on your shoulders and grasp it with a wide grip.  Stand with your feet wide apart, the foot of the leg you will be leaning towards angled out.  Bring your lower body to your foot by bending the hip and knee of your lead leg and keeping your other leg fairly straight.  Return to the starting position and switch legs.",
          "tips": "",
          "warning": "",
          "id": 42,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1219_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1218_0_thumb.jpg",
          "title": "Single Leg Squat",
          "videos": "",
          "Sort": "This is an advanced exercise. Mastery of the squat is recommended before attempting this exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1218_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a barbell on your back above your shoulders with a wide grip.  Cross the lower leg above the knee of your supporting leg (the leg you will squat with).  Squat down as low as you are able.  Slowly return to an upright position straightening your hip and knee.  Switch legs and repeat.",
          "tips": "",
          "warning": "",
          "id": 43,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1218_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1224_0_thumb.jpg",
          "title": "Smith Machine Hack Squat",
          "videos": "",
          "Sort": "This is another variation of the basic Squat that focuses more on the quadriceps (thigh muscles).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1224_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Adjust the bar to a low setting just above your ankles.  Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward  With your feet firmly placed on the floor reach down and grasp the bar from behind with and overhand grip.  Lift the bar by extending your hips and knees, be careful not to lock your knees.  Lower yourself (squat) down until your thighs are parallel to the floor.  Slowly raise yourself up to starting position.",
          "tips": "",
          "warning": "",
          "id": 44,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1224_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1080_0_thumb.jpg",
          "title": "Smith Machine Reverse Calf Raises",
          "videos": "",
          "Sort": "This is a unique exercise that works the tibialis anterior muscle, one of the muscles of the calves.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1080_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a block or low box under the bar at a Smith Machine.  Stand on the edge of the box with your toes hanging off.  Place the bar across your shoulders and lean forward lifting your ankles off the box.  Return to the starting position.",
          "tips": "Use the bar for support as you perform this exercise.",
          "warning": "",
          "id": 45,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1080_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1226_0_thumb.jpg",
          "title": "Smith Machine Squats",
          "videos": "",
          "Sort": "A great overall exercise for the lower body. There are many variations on the squat, this is the original version using a Smith Machine for better flow of movement.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1226_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Set the height of the barbell to shoulder height.  Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.  Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).  Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.",
          "tips": "A pad on the bar or towel on your shoulders can help improve your grip and the reduce the comfort of the bar against your back..  Practice the squat without any weight to allow yourself to become comfortable with the movements.",
          "warning": "",
          "id": 46,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1226_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1199_0_thumb.jpg",
          "title": "Speed Squats",
          "videos": "",
          "Sort": "This version of the squat uses an empty barbell and moves at a faster pace than the standard squat. This is a good exercise for building speed and conditioning used in running and jumping sports.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1199_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.  Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).  Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.",
          "tips": "Keep your feet firmly planted on the floor throughout this exercise.",
          "warning": "",
          "id": 47,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1199_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1217_0_thumb.jpg",
          "title": "Squat To Bench",
          "videos": "",
          "Sort": "This is s great overall exercise for the lower body. There are many variations on the squat, this one uses a bench as to remind you how far down to squat.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1217_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a bench behind you.  Lifting a barbell off of a weight rack, position it on your shoulders.  Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.  Drawing your abs in descend slowly Squat down bending at the knees and hips.  Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.",
          "tips": "A pad on the bar or towel on your shoulders can help improve your grip and reduce discomfort of the bar against your back.  Practice the squat without any weight to allow yourself to become comfortable with the movements.  Do not sit on the bench during the exercise.",
          "warning": "",
          "id": 48,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1217_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1214_0_thumb.jpg",
          "title": "Squat to Bench with Dumbbells",
          "videos": "",
          "Sort": "This is s great overall exercise for the lower body. There are many variations on the squat, this one uses a bench as to remind you how far down to squat.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1214_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a bench behind you.  Grasp a dumbbell in each hand.  Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.  Drawing your abs in descend slowly Squat down bending at the knees and hips.  Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.",
          "tips": "Practice the squat without any weight to allow yourself to become comfortable with the movements.  Do not sit on the bench during the exercise.",
          "warning": "",
          "id": 49,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1214_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1228_0_thumb.jpg",
          "title": "Squats",
          "videos": "",
          "Sort": "The barbell squat is one of the main power exercises, used for building muscle mass and strength in the quads.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1228_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Unless you're doing squats with a very low weight, we recommend using a squat rack to help you with this exercise. Start by setting up your desired weight with the bar on the squat rack. Position the bar so that it's rest on your trapezius, then lift it off the squat rack.  Keep your head looking slightly upwards. Now bend your knees and push back your hips. Keep your back straight as your lower your body. Continue until your quads are parallel with the ground. Hold the lower position for a moment, then raise your body back up again.  A rep is finished when you're standing up straight again.",
          "tips": "Keep your head looking slightly upwards. This will help prevent you from arching your back.  Keep your abs tight to take pressure off your back.  Before you start using a heavy weight, make sure your back is strong enough to handle the pressure. Perform dead lifts and supermans.  If you feel pain in your back after doing squats, stop doing them immediately. After your back has recovered, use a lower weight.  Remember to breathe.",
          "warning": "",
          "id": 50,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1228_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1079_0_thumb.jpg",
          "title": "Standing Barbell Calf Raise",
          "videos": "",
          "Sort": "This is standing version of a Calves Raise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1079_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a block or two free weight plates on the floor.  Place a barbell across your back and step up so the balls of your feet are on the block.  Slowly lift your heels up and then lower them back to the floor getting as much of a stretch as possible.  Return to starting position.",
          "tips": "",
          "warning": "",
          "id": 51,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1079_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1078_0_thumb.jpg",
          "title": "Standing Calf Raises",
          "videos": "",
          "Sort": "This exercise uses a machine to inure proper form.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1078_0.jpg",
          "muscleGroup": "Legs",
          "steps": "This exercise uses a machine to inure proper form.",
          "tips": "",
          "warning": "",
          "id": 52,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1078_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1230_0_thumb.jpg",
          "title": "Standing Leg Curl",
          "videos": "",
          "Sort": "This exercise works the hamstrings, the muscles on the back of the thigh.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1230_1.jpg",
          "muscleGroup": "Legs",
          "steps": "Standing at a leg curl machine adjust the rear footpad so it is just above your ankle.  Grasp the handles of the machine for support and draw your abs in.  Raise your foot up towards your back slowly.  Return to the starting position and chance legs.",
          "tips": "Keep your back straight throughout this exercise. Do this exercise in a slow controlled movement.",
          "warning": "",
          "id": 53,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1230_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1213_0_thumb.jpg",
          "title": "Step Ups with Dumbbells",
          "videos": "",
          "Sort": "This exercise builds coordination as well as muscle.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1213_2.jpg",
          "muscleGroup": "Legs",
          "steps": "Place a bench, box or step in front of you.  Grasp a dumbbell in each hand.  With your left leg, step up on the bench, follow with your right leg.  Step down with your left leg and then your right leg.  Repeat starting with your right leg.",
          "tips": "Use a lighter weight until you are used to the motion of this exercise.",
          "warning": "",
          "id": 54,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1213_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1197_0_thumb.jpg",
          "title": "Thigh Abductor",
          "videos": "",
          "Sort": "This exercise targets and works the muscles of the outer thigh.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1197_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Sit on the machine and place your knees against the pads.  Draw your abs in and abduct or move your thighs apart against the pads.  Slowly return to the starting position and repeat.",
          "tips": "Maintain the same level of resistance throughout this exercise for best results.",
          "warning": "",
          "id": 55,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1197_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1196_0_thumb.jpg",
          "title": "Thigh Adductor",
          "videos": "",
          "Sort": "This exercise targets and works the muscles of the inner thigh.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1196_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Sit on the machine and place your knees against the pads.  Draw your abs in and adduct or move your thighs apart against the pads bringing theme together.  Slowly return to the starting position and repeat.",
          "tips": "Maintain the same level of resistance throughout this exercise for best results.",
          "warning": "",
          "id": 56,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1196_1.jpg",
          "bigImg2":"https://www.gymwolf.com/images/exercises/1196_2.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1229_0_thumb.jpg",
          "title": "Walking Lunges",
          "videos": "",
          "Sort": "A walking lunge gives you the benefit of lunges plus core muscle training from the constant motion.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1229_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Start by either placing a barbell across your upper back or by grasping a dumbbell in each hand.  Stand with your feet about 8 inches apart, toes facing forward.  Take a lunge forward keeping your abs drawn in and your upper body straight.  Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.  Lower your body to just above the floor and hold for a moment before pushing off with the back foot.  Step through and repeat the exercise with the other leg.  TIPS  Practice the walking lunge without any weights until you are comfortable with the movements.",
          "tips": "",
          "warning": "",
          "id": 57,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1229_1.jpg",
          "bigImg2":"https://www.gymwolf.com/images/exercises/1229_2.jpg",
          "bigImg3":"https://www.gymwolf.com/images/exercises/1229_3.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1195_0_thumb.jpg",
          "title": "Weighted Sissy Squat",
          "videos": "",
          "Sort": "Dont let the name of this exercise fool you, it is a an assisted squat which effectively works the quadriceps (leg muscles).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1195_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Grasp a weight rack or bar for support with one arm and hold a free weight plate across your chest with your other hand.  With your abs drawn in, squat down lowering your body to the floor until your knees are almost fully flexed.  Return to the starting position.",
          "tips": "Keep your feet placed firmly on the floor throughout this exercise.",
          "warning": "",
          "id": 58,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1195_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1194_0_thumb.jpg",
          "title": "Wide Stance Squat",
          "videos": "",
          "Sort": "This version of the squat uses a wider stance to isolate the inner thigh.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1194_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Lifting a barbell off of a weight rack, position it on your shoulders.  Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out.  Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).  Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.",
          "tips": "A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back.  Practice the squat without any weight to allow yourself to become comfortable with the movements.",
          "warning": "",
          "id": 59,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1194_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1193_0_thumb.jpg",
          "title": "Zercher Squats",
          "videos": "",
          "Sort": "This variation of squat is similar to a Front Squat, it works to build the Upper muscles of the quadriceps (thighs).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1193_0.jpg",
          "muscleGroup": "Legs",
          "steps": "Lifting a barbell off of a weight rack, across your chest holding it with your arms crossed.  Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.  Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).  Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).  Pause in the downward position and slowly return upright to the starting position.",
          "tips": "Practice the squat without any weight to allow yourself to become comfortable with the movements.",
          "warning": "",
          "id": 60,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1193_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":"",
          "pic":"https://www.gymwolf.com/images/category_legs.jpg"
        }
      ],


      "Shoulder": [
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1330_0_thumb.jpg",
          "title": "Arnold Press",
          "videos": "",
          "Sort": "The Arnold Press is a variation of a standard military press that allows it to also target the rotator cuffs. It targets both your front and side deltoids.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1330_1.jpg",
          "muscleGroup": " Shoulder",
          "steps": "Sit on a flat bench, feet pointed forward and abs tight. Using an underhanded grip, grasp a dumbbell in each hand with elbows bent and palms facing in slightly below shoulder level. Using a steady controlled motion, raise the dumbbells while rotating your shoulders and turning your thumbs in to face each other.  Using a controlled motion, lower the dumbbells in the reverse manner to the starting position.",
          "tips": "Avoid the Arnold Press if you are experiencing shoulder pain. Beginners should try this exercise with light weight to master the correct form. For most people, the rotator cuffs are underused. Keeping the weights light as you master the Arnold Press will help avoid injury.",
          "warning": "",
          "id": 1,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1330_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1329_0_thumb.jpg",
          "title": "Barbell Front Raises",
          "videos": "",
          "Sort": "This exercise works your front shoulder muscles to improve all of your arm movement and help with everyday life. And you'll feel better with sculpted shoulders.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1329_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Grasp a barbell with an overhand grip. Keep your abs tight. With your arms relatively straight, only a slight bend in your elbows, and your knees slightly bent, raise the barbell to shoulder level. Hold briefly then lower in a controlled manner.",
          "tips": "Be sure to hold your abs tight to support your back. Even though it's tempting, don't bend back to help you lift. Also, be careful not to lock your elbows.",
          "warning": "",
          "id": 2,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1329_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1320_0_thumb.jpg",
          "title": "Bent Over Cable Lateral Raises",
          "videos": "",
          "Sort": "The bent over cable lateral raise is a good exercise for targeting your rear deltoids. The cable machine offers a consistent resistance than a a dumbbell bent over raise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1320_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "First attach a handle to the cable machine. Stand with your side facing to the cable machine. Bend your knees and your hips to get yourself into the bent over position. Don't bend your back. From the side you should look like a lighting bold symbol.  Grab the cable handle with the arm furthest from the cable machine. Your arm should be going across the front of your body. Raise your arm across your body and out to the side. Continue until your arm is level with the ground. Hold the top position for a second then lower your arm again and return the the starting position.",
          "tips": "",
          "warning": "",
          "id": 3,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1320_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1307_0_thumb.jpg",
          "title": "Bent Over Rear Delt Row With Head On Bench",
          "videos": "",
          "Sort": "The advantage of this exercise over a standard rear delt row is that you can use the bench to keep yourself stable and avoid back injuries.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1307_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Stand in front of an incline bench holding a pair of dumbbells. Bend your knees slightly and keep your abs tight. Slowly bend over until your forehead touches the top of the bench. Your arms should be hanging and your palms facing each other.  Slowly raise your arms out to the side. Focus on using the back of your deltoids for this exercise. Raise the dumbbells until your arms are parallel with the floor. Hold this position for a moment, then slowly lower the dumbbells.",
          "tips": "",
          "warning": "",
          "id": 4,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1307_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1328_0_thumb.jpg",
          "title": "Cable Front Raises",
          "videos": "",
          "Sort": "The Cable Front Raise works your front shoulder muscles to improve all of your arm movement and help with everyday life. And you'll feel better with sculpted shoulders.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1328_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Grasp a barbell with an overhand grip. Keep your abs tight. With your arms relatively straight, only a slight bend in your elbows, and your knees slightly bent, raise the barbell to shoulder level. Hold briefly then lower in a controlled manner.",
          "tips": "Be sure to hold your abs tight to support your back. Even though it's tempting, don't bend back to help you lift. Also, be careful not to lock your elbows.",
          "warning": "",
          "id": 5,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1328_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1306_0_thumb.jpg",
          "title": "Cable Internal Rotation",
          "videos": "",
          "Sort": "The internal rotation exercise targets the small rotator cuff muscles of your shoulder.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1306_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Sit with your legs flat on the floor next to a cable pulley machine. The handle of the cable should be in line with your waist and about an arm-length away. Grab the cable handle and pull it in towards your body and put your elbow by your side.  Start with your arm out to your side then slowly rotate your shoulder to bring your forearm across your abs. Hold this for a second then return to the starting position.  Finish a set of reps then switch arms.",
          "tips": "This exercise doesn't need to be heavy to be effective. In fact, going with a weight that's too heavy can force the larger mucles of your shoulders to take over from the rotator cuffs, making this exercise ineffective.  Putting a rolled up towel under your armpit can make this exercise more comfortable and effective.",
          "warning": "",
          "id": 6,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1306_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1305_0_thumb.jpg",
          "title": "Cable Seated Rear Lateral Raise",
          "videos": "",
          "Sort": "This is an interesting variation on the standard lateral raise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1305_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Place a bench between 2 cable machines. Grip the handle of the cable machines so that your arms are crossed behind your back. Grab the left pulley handle with your right hand and visa versa. Sit down on a bench with your feet far forward and your arms crossed under your thighs. Lean forward until your chest is touching or just above your knees.  Slowly pull your arms out to the side. Lead with your elbows and concentrate on using your shoulders to do the lifting. Raise your arms until they are parallel to the ground. Hold this top position for a moment, then lower your arms back to their starting position.",
          "tips": "",
          "warning": "",
          "id": 7,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1305_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1304_0_thumb.jpg",
          "title": "Cuban Press",
          "videos": "",
          "Sort": "The Cuban Press targets the rotator cuff muscles of your shoulders.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1304_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Stand with your feet shoulder-width apart. Grip a dumbbell in each hand with an overhand grip. Bring your elbows up and let your forearms hang down. The weights you're using should be light enough that this doesn't require much effort. Your elbows should be at a 90 degree angle.  From this starting position rotate your shoulders so your forearms go from facing down towards the ground, to facing up towards the ceiling. Next, slowly rotate your shoulders so your forearms point at the ground again.",
          "tips": "As with most rotator cuff exercises, you don't need to use a heavy weight with the cuban press.  Keep your back straight and your abs tight throughout this exercise.",
          "warning": "",
          "id": 8,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1304_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1326_0_thumb.jpg",
          "title": "Dumbbell Front Raises (Dumbbells)",
          "videos": "",
          "Sort": "The Dumbbell Front Raise works your front shoulder muscles to improve all of your arm movement and help with everyday life. And you'll feel better with sculpted shoulders.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1326_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Grasp dumbbells in both hands with an overhand grip. Position the dumbbells in front of your legs with arms only very slightly bent. Raise the dumbbells forward until arms are higher than parallel. Hold this position briefly then lower in a controlled manner.",
          "tips": "Be sure to hold your abs tight to support your back. Even though it's tempting, don't bend back to help you lift. Also, be very careful not to lock your elbows.",
          "warning": "",
          "id": 9,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1326_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1322_0_thumb.jpg",
          "title": "Dumbbell Lateral Raises",
          "videos": "",
          "Sort": "Dumbbell lateral raises will help build strong shoulders and improve definition.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1322_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Standing with your feet shoulder-width apart and your abs tight, grasp a dumbbell in each hand, palms facing towards your body. Keep a slight bend in your knees as you raise your arms to the side until your palms face the floor. Hold this position briefly then lower slowly.",
          "tips": "Try to feel as if you're leading with your elbows and keep your wrists lower than your elbows.  Resist the temptation to swing the weights. Your shoulders should do the lifting, not momentum.",
          "warning": "",
          "id": 10,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1322_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1300_0_thumb.jpg",
          "title": "Dumbbell Raise",
          "videos": "",
          "Sort": "Dumbbell raises are a great way to target your shoulders",
          "bigImg": "https://www.gymwolf.com/images/exercises/1300_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Stand straight with a dumbbell in each hand. Grip the dumbbells with an overhand grip, your palms facing behind you. The dumbbells should be resting slightly ahead of your thighs at your sides.  Slowly raise the dumbbells up to your rib cage. Stop just before the dumbbells reach chest height. Hold this position for a few moments then lower the dumbbells to the starting position.",
          "tips": "",
          "warning": "",
          "id": 11,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1300_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1325_0_thumb.jpg",
          "title": "Dumbbell Shoulder Press",
          "videos": "",
          "Sort": "The Dumbbell Shoulder press is a variation of the standard military press that puts more focus on the stabilizer muscles. It's good to alternate between the barbell and dumbbell versions of this exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1325_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Start the dumbbell shoulder press by sitting on a bench with your abs drawn in and a dumbbell in each hand. Your palms should be facing forward and your hands should be at the height of your shoulders. Extend your arms to raise the dumbbells until your arms are straight and the inside edge of each dumbbell is above your head. You can touch the dumbbells together if this is comfortable.  Hold this position for a moment, then lower and bend your arms slowly. Continue until your hands are once again at about shoulder level.",
          "tips": "Make sure you don't lock your elbows in the top position of the shoulder press. Locking your elbows, especially when you're using heavier weights, can cause very serious injuries.  You can also do this exercise on an exercise ball.",
          "warning": "",
          "id": 12,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1325_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22779.jpg",
          "title": "Handstand Push-Ups",
          "videos": "https://www.youtube.com/embed/YdBSefJNbB8",
          "Sort": "The handstand push-up - also called the vertical push-up or the inverted push-up - is a type of push-up exercise where the body is positioned in a handstand.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22779.jpg",
          "muscleGroup": "Shoulder",
          "steps": "1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.  2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.  3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.  4. Push yourself back up slowly as you exhale until your elbows are nearly locked.  5. Repeat for the recommended amount of repetitions.",
          "tips": "",
          "warning": "Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.",
          "id": 13,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22779.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1303_0_thumb.jpg",
          "title": "Lying One Arm Rear Lateral Raise",
          "videos": "",
          "Sort": "The Lying One Arm Rear Lateral Raise is an advanced exercise that will target your rear deltoids.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1303_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Lie on a bench, facing towards the ground. Grip a dumbbell in one of your hands and let it hang off the side of the bench. Make sure the bench is high enough so that the dumbbell does not touch the ground.  Raise your arm by contracting your deltoids. Hold this top position for a second then slowly lower the dumbbell back to the starting position in a slow, controlled manner.",
          "tips": "",
          "warning": "",
          "id": 14,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1303_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1316_0_thumb.jpg",
          "title": "Lying Rear Lateral Raise",
          "videos": "",
          "Sort": "Rear Lateral Raises are one of the best ways to work your shoulders.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1316_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Place a dumbbell on each side of a slightly raised bench. Lie face down on the bench with your toes on the floor. Grasp a dumbbell in each hand with your palms facing down.  Raise your arms to the side until your elbows are shoulder height. Keep your arms perpendicular to your chest and keep a 30 degree bend in your elbows.",
          "tips": "Keep your wrists straight during the exercise and your elbows above your wrists.  The lifting must come from your shoulders. Don't swing the dumbbells.",
          "warning": "",
          "id": 15,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1316_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1302_0_thumb.jpg",
          "title": "One Arm Shoulder Press",
          "videos": "",
          "Sort": "The one arm shoulder press is a simple exercise you can do to target your deltoids.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1302_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Stand with your feet shoulder-width apart, back straight and abs tight. Hold a dumbbell at the side of your head, inline with your ear.  Slowly raise the dumbbell up by contracting your deltoids and extending your arm. Raise the dumbbell until your arm is fully extended. Then lower your arm back to the starting position.",
          "tips": "Don't lock your elbow when your arm is fully extended.",
          "warning": "",
          "id": 16,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1302_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1301_0_thumb.jpg",
          "title": "One Arm Upright Row",
          "videos": "",
          "Sort": "The one arm upright row targets your traps and deltoids. It's good as a variation from standard shrugs and upright rows.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1301_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Stand with your feet shoulder-width apart and your abs tight. Grip a dumbbell in your one hand with an overhand grip and your palm facing your body.  Raise the dumbbell up to just in front of your shoulder. Lead with your elbow and focus on using your deltoids and traps to drive the exercise. Hold the top postion then lower the dumbbell into the starting position.  Do a set then swop arms.",
          "tips": "For added stability, do this exercise next to a wall or machine and hold on with your free arm.",
          "warning": "",
          "id": 17,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1301_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1247_0_thumb.jpg",
          "title": "Pullover On Stability Ball With Weight",
          "videos": "",
          "Sort": "This exercise uses a Stability Ball for core stabilization of the back and hips.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1247_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Grasp a Barbell or Dumbbell and sit on a Ball with your feet firmly placed on the floor.  Lower your body so your upper abs are the only part of your body supported on the Ball.  Bring the Barbell or Dumbbell to your chest with your arms extend.  In an arcing motion raise the Barbell or Dumbbell over and behind your head towards the floor.  Return to starting position.  ===TIPS  You should be familiar with Stability Balls before performing this exercise.",
          "tips": "",
          "warning": "",
          "id": 18,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1247_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/17122.jpg",
          "title": "Push Press",
          "videos": "https://www.youtube.com/embed/g0gEsMc1JZ4",
          "Sort": "A push press is a weight training exercise for the anterior head of the deltoid (shoulder). The push press is used to help develop the strength of the shoulder. It can be used to push past a sticking point or develop power for the Clean and Jerk (though 'pressing' is illegal in competition). The ability to drive from the legs and through the torso to the arms is important for sports (this is also found in the bench press).",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/17122.jpg",
          "muscleGroup": "Shoulder",
          "steps": "1. Upward Movement Phase:  Slightly flex the hips and knees, keeping torso erect. Immediately follow with an explosive push upward by extending the knees. Keep torso erect and tensed. At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints. At maximum plantar flexion, push bar from the shoulders. Push the bar with the arms to a fully extended elbow position overhead.  2. Downward Movement Phase:  Lower bar to shoulders. Flex hips and knees slightly as bar touches shoulders. Straighten the hips and knees before the upward movement phase begins again.",
          "tips": "Beginning Position: Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.  Breathing: Exhale through the sticking point of the upward movement phase. Inhale during the downward movement phase.",
          "warning": "",
          "id": 19,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/17122.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1332_0_thumb.jpg",
          "title": "Seated Military Shoulder Press",
          "videos": "",
          "Sort": "Like the seated shoulder press using a machine, this exercise primarily works the deltoids, but it also brings the surrounding muscles into play. Working all the shoulder muscles simultaneously helps to prevent injuries caused by muscle imbalances.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1332_0.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Sit on the bench with your toes pointing forward, back straight and your abs tight. Grip the barbell in an overhand grip (palms facing away from your body). Keep your hands about shoulder width apart. The bar should be in line with your chin. Press the barbell upward by extending your arms. Pause briefly at the top then lower the barbell in a slow, controlled manner into its original position.",
          "tips": "You should not do this exercise if you are experiencing any shoulder pain.  Be careful not to hyperextend your back. If you can't do this exercise without leaning back, then use a lighter weight.  This exercise can also be done with dumbbells.",
          "warning": "",
          "id": 20,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1332_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22450.jpg",
          "title": "Shoulder Press",
          "videos": "https://www.youtube.com/embed/euPkEWCO87s",
          "Sort": "The press, overhead press or shoulder press is a weight training exercise in which a weight is pressed straight upwards from the shoulders until it is locked out overhead. The lift is performed standing.",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22450.jpg",
          "muscleGroup": "Shoulder",
          "steps": "1. Stand with your feet shoulderwidth apart or slightly narrower and grab the bar with a slightly wider-thanshoulder- width grip (wrap your thumbs around the bar). Squeeze your shoulder blades together, and push your chest out. 2. Begin pressing the bar overhead retracting your head as the bas rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head. Hold for a moment, then lower the bar back to your shoulders. That’s one rep.",
          "tips": "Technique is very important in this lift. The tendency is to arch the low back during the upward phase, increasing the loading upon your spine. Use a mirror for feedback, press overhead and not behind your head, and squeeze your abdominal muscles and glutes to help prevent excessive arching. - See more at: http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=71#sthash.JhSAtYcf.dpuf To get the bar into position, you can either explosively heave it up off the floor and up to your shoulders, or set the bar at shoulder level on the supports of a power rack. If the bar is on the rack, nudge it off and let it rest against the front of your shoulders. Never allow the bar to touch your upper chest when you lower it. If you find that it does, raise your elbows up slightly. This will prevent your delts from stretching too much. Pressing heavy loads requires significant recovery time, so limit the exercise to one workout per week. The first rep is the hardest because the lift starts with no eccentric [lowering] phase and no stretch reflex. After the first rep, the reflex will kick in to help you.",
          "warning": "",
          "id": 21,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22450.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1333_0_thumb.jpg",
          "title": "Shoulder Press Machine",
          "videos": "",
          "Sort": "The shoulder press machine primarily works the deltoids, but it also brings the surrounding muscles into play. Working all the shoulder muscles simultaneously helps to prevent injuries caused by muscle imbalances.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1333_1.jpg",
          "muscleGroup": "Shoulder",
          "steps": "Sitting upright with your abs locked in, grab the bar with both hands. Using a smooth motion, press the bar upward by extending your arms. Pause briefly at the top then lower your arms in the same controlled manner.",
          "tips": "Adjust the seat so the handles are level with your shoulders as you are sitting upright. Be sure to maintain good posture even though you are seated.",
          "warning": "",
          "id": 22,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1333_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user/22451.jpg",
          "title": "Wall Climbs",
          "videos": "https://www.youtube.com/embed/Xg7fWc2LVhI",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/user/22451.jpg",
          "muscleGroup": "Shoulder",
          "steps": "1. Start with your toes and chest on the deck.  2. Walk your feet up the wall until your chest touches the wall.  3. Descend back to the original position.",
          "tips": "",
          "warning": "",
          "id": 23,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user/22451.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"",
          "photo":"Photo",
          "pic":"https://www.gymwolf.com/images/category_shoulder.jpg"
        }
      ],


      "Triceps": [
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1181_0_thumb.jpg",
          "title": "Barbell Incline Triceps Extension",
          "videos": "",
          "Sort": "This version of a triceps extension uses gravity to increase the resistance of the exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1181_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Grasp a barbell with a close grip (4-6 inches apart).  Lie on an incline bench and hold the bar over your head.  Lower your arms in a slight arc so your forearms are touching your biceps.  Slowly return back to the starting position with the bar over your head.",
          "tips": "",
          "warning": "",
          "id": 1,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1181_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""

        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1192_0_thumb.jpg",
          "title": "Bench Dips",
          "videos": "https://www.youtube.com/embed/jox1rb5krQI",
          "Sort": "This exercise is one of the most basic and still one of the best for building the triceps (muscles on the back of the arm).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1192_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Place two benches parallel to each other 3-4 feet apart.  Sit one bench and place your feet on the edge of the other bench so that your legs are suspended between the 2 benches.  Cross your feet for support.  Hold onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.  Pause and then return to starting position.",
          "tips": "Do not go below a 90 degree angle as this can cause on your shoulders.",
          "warning": "",
          "id": 2,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1192_1.jpg",
          "video":"Video",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":"Photo"
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1190_0_thumb.jpg",
          "title": "Cable Incline Triceps Extension",
          "videos": "",
          "Sort": "This exercise uses cables to isolate and work the triceps (muscles on the back of the arms).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1190_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Place an incline bench facing away from a cable pulley.  Attach a short straight bar to the pulley and adjust the height so that your arms can extend fully.  Lie face up on the bench and grasp the bar with a narrow overhand grip.  Starting with your elbows bent overhead, slowly lower the bar towards your feet.  Pause at the bottom and then return to starting position.",
          "tips": "",
          "warning": "",
          "id": 3,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1190_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1161_0_thumb.jpg",
          "title": "Close Grip Smith Machine Bench Press",
          "videos": "",
          "Sort": "This version of a Bench Press uses a close grip to isolate the triceps as well as working the chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1161_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Place a flat bench in the middle of a Smith Machine.  Using a close grip (about 6 inches apart) unlatch the bar and lower it towards your chest.  Pause just before the bar hits your chest and raise the bar by extending your arms to the staring position.",
          "tips": "",
          "warning": "",
          "id": 4,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1161_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1167_0_thumb.jpg",
          "title": "Close Triceps Push-Up",
          "videos": "",
          "Sort": "This version of the Pushup isolates the tricep (back of the arm) muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1167_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Kneel down on the floor or a mat, placing your hand thumbs together and raise your up on your toes.  Draw your abs in and keep your back and neck in a straight line.  Slowly lower your body towards the floor until you are nearly touching the floor.  In a controlled manner raise your body back up to the starting position.",
          "tips": "",
          "warning": "",
          "id": 5,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1167_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1187_0_thumb.jpg",
          "title": "Decline Close Grip Bench To Skull Crusher",
          "videos": "",
          "Sort": "This exercise combines a close grip bench press with triceps extension.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1187_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lay with your back on a flat bench.  Grip a barbell with youre a close grip 8-12 inches apart.  Keeping your arms close to your sides lower the bar so it touches your chest, approximately an inch below your nipples.  Slowly return to starting position, concentrating on your triceps.  At the top of the exercise bend your arms down towards your head.  Raise the bar back up over your chest and repeat.",
          "tips": "",
          "warning": "",
          "id": 6,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1187_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1185_0_thumb.jpg",
          "title": "Decline EZ Bar Triceps Extension",
          "videos": "",
          "Sort": "This exercise combines a decline bench and a curved bar to more efficiently work the triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1185_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lay face up on a decline bench and grasp an EZ Bar (Curved Barbell).  Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower the bar toward your head.  Slowly return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 7,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1185_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1186_0_thumb.jpg",
          "title": "Decline Triceps Extension",
          "videos": "",
          "Sort": "This exercise combines a decline bench and dumbbells to target the tricpes.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1186_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lay face up on a decline bench with a dumbbell in each hand.  Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower your hands so the dumbbells are lowered near your head.  Slowly return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 8,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1186_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1191_0_thumb.jpg",
          "title": "Incline Pushdown",
          "videos": "",
          "Sort": "This exercise uses cables to isolate and work the triceps (muscles on the back of the arms).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1191_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Place an incline bench facing away from a cable pulley.  Attach a short straight bar to the pulley and adjust the height so that your arms can extend fully.  Lie face up on the bench and grasp the bar with a narrow overhand grip.  Keeping your arms straight, slowly push the bar down towards your feet.  Pause at the bottom and then return to starting position.",
          "tips": "Keep your elbows steady throughout this exercise.",
          "warning": "",
          "id": 9,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1191_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1150_0_thumb.jpg",
          "title": "Incline Triceps Extensions",
          "videos": "",
          "Sort": "This version of the triceps extension uses an incline bench.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1150_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Grasp a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor.  Extend your arms over your shoulders with your palms facing each other.  Slowly lower the dumbbells behind your head by bending your elbows.  With a controlled motion raise your arms back up to the starting position.",
          "tips": "",
          "warning": "",
          "id": 10,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1150_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1180_0_thumb.jpg",
          "title": "JM Press",
          "videos": "",
          "Sort": "This exercise is named after the inventor, J.M. Blakley. This is and advanced exercise used by bodybuilders and power lifters to build explosive power in the triceps muscle (back of the arms).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1180_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lay on a flat bench with your head just at the end of the bench.  Grasp the bar with a medium overhand grip keeping your elbows close to your side, over your sternum (mid chest).  Lower the bar towards your sternum at a regular pace, then pause for a moment and with a controlled rapid pace, push the bar back to starting position.",
          "tips": "The bar should move in straight line, up and down.",
          "warning": "",
          "id": 11,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1180_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1179_0_thumb.jpg",
          "title": "Kneeling Concentration Triceps Extension",
          "videos": "",
          "Sort": "Concentration exercises limit your range of movement to increase the effectiveness of the movement.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1179_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Attach a stirrup handle to a cable pulley and adjust the pulley up high.  Kneeling on your left knee (with the left side of your body turned towards the machine), keep your right bent and the upper portion of your thigh parallel to the floor.  With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion.  Slowly to return to starting position.  Repeat and switch arms.",
          "tips": "Keep all of your body still except the arm you are exercising.",
          "warning": "",
          "id": 12,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1179_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1178_0_thumb.jpg",
          "title": "Kneeling Triceps Extension",
          "videos": "",
          "Sort": "Kneeling allows you to isolate your triceps more effectively.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1178_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Place a bench sideways in front of a high pulley machine.  Grasp a straight bar with an over head grip and kneel on the floor in front of the bench with your back straight and your head down.  With your elbows and forearms above your head, push the bar down in an arc so that your forearms are toughing the bench.",
          "tips": "Keep your abs drawn in and your back straight as you perform this exercise.",
          "warning": "",
          "id": 13,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1178_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1177_0_thumb.jpg",
          "title": "Low Triceps Extension",
          "videos": "",
          "Sort": "This exercise is done while lying on a seated row station.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1177_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Attach a rope to the cable pulley at of a seated row station.  Lie on the bench with your head facing the weight stack.  Grasp the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle.  Slowly extend your arms upward squeezing your triceps.  Return to starting position.",
          "tips": "",
          "warning": "",
          "id": 14,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1177_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1175_0_thumb.jpg",
          "title": "Lying Close Grip Triceps Press to Chin",
          "videos": "",
          "Sort": "This exercise is a classic for building the triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1175_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie on a flat bench with your head at one end.  Grasp a bar with a close grip (about 6 inches apart).  Raise the bar straight up over your shoulders, keeping your elbows close in.  Slowly lower the bar in an arc towards your chin.  Return the bar to the starting position.",
          "tips": "",
          "warning": "",
          "id": 15,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1175_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1176_0_thumb.jpg",
          "title": "Lying Close-Grip Triceps Extension Behind the Head",
          "videos": "",
          "Sort": "You can use a barbell or EZ (curl) bar to further concentrate the benefit to your triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1176_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie flat on a bench with your head at one end.  Grasp the bar with a grip about 8 inches apart and lower the bar behind your head.  Keeping the bar parallel with the floor, bend your arms down in an arc so the bar moves in a direction under your head.  Slowly return to starting position.",
          "tips": "",
          "warning": "",
          "id": 16,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1176_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1172_0_thumb.jpg",
          "title": "Lying Supine Two Arm Triceps Extension",
          "videos": "",
          "Sort": "This a lying version of a Triceps Kickback.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1172_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie flat on a bench with your head at one end.  Grasp a dumbbell in each hand and raise them at arms length over your shoulders.  Lower the dumbbells in an arc bending your elbows until your forearms are touching your biceps.  Slowly return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 17,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1172_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1174_0_thumb.jpg",
          "title": "Lying Triceps Extension",
          "videos": "",
          "Sort": "This exercise uses gravity to increase the resistance of the weight.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1174_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lay on a flat bench with your head at one end and your feet panted firmly on the floor.  Grasp a dumbbell with both hands (palms facing up) and raise it over your body.  Your arms will be pointed towards the ceiling.  While keeping your upper arms and elbows still, lower the dumbbell in an arc behind your head.  Slowly raise the dumbbell back to the starting position.",
          "tips": "",
          "warning": "",
          "id": 18,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1174_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1173_0_thumb.jpg",
          "title": "Lying Triceps Extension Across Face",
          "videos": "",
          "Sort": "This is an advanced exercise and should be avoided by beginners.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1173_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lay on a flat bench with your head at one end and your feet panted firmly on the floor.  Grasp a dumbbell in each hand(palms facing up) and raise it over your body.  Your arms will be pointed towards the ceiling.  While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow.  Slowly raise the dumbbell back to the starting position and repeat with your other arm.",
          "tips": "Do not perform this exercise if your arms are fatigued as you are lifting the weight over your face.",
          "warning": "",
          "id": 19,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1173_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1189_0_thumb.jpg",
          "title": "Lying Triceps Extension using Cable Machine",
          "videos": "",
          "Sort": "This exercise uses cables to isolate and work the triceps (muscles on the back of the arms).",
          "bigImg": "https://www.gymwolf.com/images/exercises/1189_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Place a flat bench with the end towards a weight stack.  Attach a short straight bar to the pulley and lower the pulley to the bottom of the stack.  Lie face up on the bench and grasp the bar with a narrow overhand grip.  Starting with your arms extended lower the bar towards the bar towards the stack by bending your elbows.  Slowly extend your arms upright and return to the starting position.  TIPS  Keep your elbows level throughout the exercises.",
          "tips": "",
          "warning": "",
          "id": 20,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1189_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1171_0_thumb.jpg",
          "title": "Lying Triceps Press",
          "videos": "",
          "Sort": "This is another classic exercise for building the triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1171_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie on a flat bench with your head at one end.  Grasp a EZ or Curl bar with an overhand grip.  Raise the bar straight up over your shoulders, keeping your elbows close in.  Slowly lower the bar in an arc over your head.  Return the bar to the starting position.",
          "tips": "Keep your arms straight throughout this exercise moving only your elbows.",
          "warning": "",
          "id": 21,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1171_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1291_0_thumb.jpg",
          "title": "Narrow Grip Bench Press",
          "videos": "",
          "Sort": "The narrow grip bench press is a variation of the standard bench press that puts more pressure on the triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1291_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench. Grip the bar with an overhand narrow grip. Your hands should be close enough for your thumbs to be able to touch.  Lift the barbell off the rack and hold it up in the starting position. Slowly lower the bench towards your chest. Unlike the standard bench press, you wont be able to touch the bar to your chest, so just lower the bar as much as possible. Then push the bar back up to the starting position.",
          "tips": "Do not bounce the bar off your chest. Use a slow and controlled movement.",
          "warning": "",
          "id": 22,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1291_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1170_0_thumb.jpg",
          "title": "Old School Reverse Extensions",
          "videos": "",
          "Sort": "As the name suggests, this is an old classic exercise that hits the triceps hard.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1170_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie down on a bench with your head at one end.  Grasp a barbell with an underhand grip.  Move your arms beyond your head and keep them in a straight line.  Bending only your elbows, slowly lower and raise the barbell.",
          "tips": "",
          "warning": "",
          "id": 23,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1170_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1188_0_thumb.jpg",
          "title": "One Arm Tricep Cable Extensions",
          "videos": "",
          "Sort": "This exercise isolates the triceps muscles individually.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1188_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Place a cable pulley on the highest setting and adjust a stirrup handle to the pulley.  Stand facing the weight stack and grasp the handle with and underhand grip.  Keep your back straight, your abs drawn in and your knees slightly bent.  Starting at the top push your arm down until it is straight, feeling the concentration in your tricep.  Slowly return to starting position.",
          "tips": "Keep your elbow close to your side while performing this exercise.",
          "warning": "",
          "id": 24,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1188_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1182_0_thumb.jpg",
          "title": "One Arm Tricep Extensions",
          "videos": "",
          "Sort": "This exercise uses a dumbbell to work each arm individually.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1182_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Sit on a bench with your back straight and your abs drawn in.  Grasp a dumbbell in your hand and place it behind your neck with your elbow bent.  Slowly extend your arm straight up over your head and slowly return to the starting position.",
          "tips": "Place your free hand across your chest to help steady yourself during this exercise.",
          "warning": "",
          "id": 25,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1182_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1166_0_thumb.jpg",
          "title": "Reverse Grip Triceps Pushdown",
          "videos": "",
          "Sort": "This exercise is the reverse version of the triceps pushdown.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1166_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand in front of a cable machine and attach a bar to a high pulley.  Grasp the handle with a supinated (palms facing up) grip.  Keeping your elbows at your side pull the handle down towards your thighs.  Pause for a moment and then return to the starting position.",
          "tips": "You may want to stager one foot in front of the other for a better stance.",
          "warning": "",
          "id": 26,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1166_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1165_0_thumb.jpg",
          "title": "Reverse Triceps Bench Press",
          "videos": "",
          "Sort": "This exercise is a version of the Bench Press that specifically isolates the triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1165_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie on a flat bench with your head at one end and your feet placed firmly on the floor.  Grasping a barbell with a reverse grip (palms facing your head) about 16 inches apart.  Move the bar over your chest (about 1 inch below your nipples).  Extend your arms fully raising the bar fully and then lower the bar to the starting position.",
          "tips": "",
          "warning": "",
          "id": 27,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1165_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1164_0_thumb.jpg",
          "title": "Seated Bent-Over One Arm Triceps Extension",
          "videos": "",
          "Sort": "This exercise uses a kickback movement to work the triceps in each arm individually.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1164_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Sit on the edge of a bench with your feet flat on the floor.  Hold a dumbbell in your right hand.  Bring your right arm up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical and press your arm back in arc.  Return to the starting position repeat and switch arms.",
          "tips": "",
          "warning": "",
          "id": 28,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1164_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1163_0_thumb.jpg",
          "title": "Seated Overhead Triceps Extension",
          "videos": "",
          "Sort": "This exercise uses a barbell behind your neck to isolate the triceps effectively.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1163_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Sit on a short straight back chair with your feet firmly placed on the floor and your back straight.  Grasp an EZ or Curl bar (or barbell) with and grip about 6 inches apart.  Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head.  Return to starting position.",
          "tips": "",
          "warning": "",
          "id": 29,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1163_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1162_0_thumb.jpg",
          "title": "Seated Triceps Press",
          "videos": "",
          "Sort": "This exercise uses a single dumbbell held between both hands to work the triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1162_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Sit on a short straight backed bench with your feet planted firmly on the floor.  Drawing your abs in and grasp the dumbbell with both hands with a palms up grip and raise the weight over your head, this is your starting position.  Lower the dumbbell in an arc from above your head to behind your back.  Slowly return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 30,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1162_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1169_0_thumb.jpg",
          "title": "Single Arm Pronated Triceps Extension",
          "videos": "",
          "Sort": "This is an advanced exercise to isolate and work the tricep back of the arm) muscles.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1169_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie flat in a bench with your head at one end and your feet placed firmly on the floor.  Grasp a dumbbell in one hand and raise it to a position above your chest, your palm should be facing your feet.  Place your free hand under the shoulder to support your other arm.  Slowly lower the weight moving only your forearm and elbow towards and away from your chest.  Repeat with your other arm.",
          "tips": "Practice this exercise with light weight to get used to the movements.",
          "warning": "",
          "id": 31,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1169_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1168_0_thumb.jpg",
          "title": "Single Arm Supinated Triceps Extension",
          "videos": "",
          "Sort": "This exercise is similar to the Single Arm Pronated Triceps Extension except the movement is over the head instead of across the chest.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1168_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lie flat in a bench with your head at one end and your feet placed firmly on the floor.  Grasp a dumbbell in one hand and raise it to a position above your chest, your palm should be facing the floor.  Place your free hand under the shoulder to support your other arm.  Slowly bend your elbow over your head with the weight moving only your forearm and elbow.  Return to the starting position and repeat with your other arm.",
          "tips": "Practice this exercise with light weight to get used to the movements.",
          "warning": "",
          "id": 32,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1168_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1159_0_thumb.jpg",
          "title": "Standing One Arm Low-Pulley Triceps Extension",
          "videos": "",
          "Sort": "This exercise uses a cable machine to isolate the triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1159_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Attach a handle to a low cable pulley machine.  Stand with your back to the weight stack, your feet shoulder width apart, your  With your left hand, reach behind you and grasp the handle.  Place your right hand on your left elbow for support.  Extend your left arm straight up towards the ceiling and then lower it to the starting position.  Repeat and switch arms.",
          "tips": "",
          "warning": "",
          "id": 33,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1159_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1158_0_thumb.jpg",
          "title": "https://www.gymwolf.com/images/exercises/1158_0_thumb.jpg",
          "videos": "",
          "Sort": "This is a single arm version of a behind the neck triceps exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1158_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand with your feet shoulder width apart, your back straight and your abs drawn in.  Hold a dumbbell in your right hand with your palms facing up.  Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine.  Slowly raise the dumbbell back up to the starting position.  Switch arms and repeat.",
          "tips": "Keep your elbows close to your head during the exercise",
          "warning": "",
          "id": 34,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1158_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1157_0_thumb.jpg",
          "title": "Standing Overhead Triceps Extension",
          "videos": "",
          "Sort": "This is a double arm barbell version of a behind the neck triceps exercise.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1157_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand with your feet shoulder width apart, your back straight and your abs drawn in.  Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up.  Raise the bar over your head and slowly lower the dumbbell in an arc behind your head, towards your back.  Slowly raise the bar back up to the starting position.",
          "tips": "Keep your elbows close to your head during the exercise",
          "warning": "",
          "id": 35,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1157_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1156_0_thumb.jpg",
          "title": "Standing Towel Triceps Extension",
          "videos": "",
          "Sort": "This exercise requires another person and uses manual resistance, or your bodys own weight to build muscle.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1156_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand with your feet shoulder width apart, your back straight and your abs drawn in.  Hold a towel or rope facing up behind and in back of your head.  Have a partner hold the towel taught during the exercise so the resistance is constant.  Lower your forearms down until they reach your biceps, then slowly raise your arms back up to starting position.",
          "tips": "Keep your elbows close to your head during the exercise.",
          "warning": "",
          "id": 36,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1156_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1160_0_thumb.jpg",
          "title": "Standing Triceps Extension",
          "videos": "",
          "Sort": "This exercise works the triceps by reaching behind your neck.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1160_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand with your feet shoulder width apart, your back straight and your abs drawn in.  Hold a dumbbell in both hands, with your palms facing up.  Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head.  Slowly raise the dumbbell back up to the starting position.",
          "tips": "Keep your elbows close to your head during the exercise.",
          "warning": "",
          "id": 37,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1160_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/2054_0_thumb.jpg",
          "title": "Tate Press",
          "videos": "",
          "Sort": "This is an advanced triceps exercise which moves the muscle differently than other exercises.",
          "bigImg": "https://www.gymwolf.com/images/exercises/2054_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Lay flat on a bench with your head at one end and your feet firmly planted on the floor.  Hold a dumbbell in each hand so your palms are faced towards your feet.  Drawing your abs in and keeping your back on the bench, raise the weights to the center of your chest.  Without moving elbows, slowly raise your arms up and out contracting your triceps.",
          "tips": "",
          "warning": "",
          "id": 38,
          "bigImg1":"https://www.gymwolf.com/images/exercises/2054_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1184_0_thumb.jpg",
          "title": "Tricep Dip Machine",
          "videos": "",
          "Sort": "This exercise uses a machine to work the triceps while in seated position.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1184_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Adjust the seat of the machine so that the handles are equal with your elbows.  Grasping the handles press down with equal pressure till your arms are fully extended.  Pause, and then return to the starting position.",
          "tips": "",
          "warning": "",
          "id": 39,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1184_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1183_0_thumb.jpg",
          "title": "Tricep Dips",
          "videos": "",
          "Sort": "This classic exercise uses the weight of your own body to work your triceps.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1183_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Grasp a set of parallel bars and push yourself up to the starting position.  Keeping your elbows close to your body, lower yourself down until your triceps are parallel to the floor.  Slowly raise yourself back to the starting position.",
          "tips": "Keep your abs drawn in and your body straight during this exercise.",
          "warning": "",
          "id": 40,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1183_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1149_0_thumb.jpg",
          "title": "Triceps Extensions",
          "videos": "",
          "Sort": "This exercise uses a machine to insure proper range of motion. This is a good exercise for beginners and people rehabilitating from injury.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1149_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Adjust the seat height of the machine so your upper arms and elbows lie flat on the pad.  Draw your abs in and sit upright with your back straight.  With your arms fully extended grasp the handles and pull them towards your body.  Hold for a moment and then slowly return to the starting position.",
          "tips": "Stay seated and keep your feet firmly on the floor throughout this exercise.",
          "warning": "",
          "id": 41,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1149_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1155_0_thumb.jpg",
          "title": "Triceps Kickback",
          "videos": "",
          "Sort": "This along with the Triceps Pushdown is one of the most beneficial exercises for the arms.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1155_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Standing along side a flat bench, bend your left knee and place it on the bench.  Place your left hand on the bench for support, keeping your back at a 45 degree angle.  Hold a dumbbell in your right hand and place your right foot on the floor.  Bend your right arm and raise it up to your shoulder, then with controlled motion kick it back, fully extending your arm.  Switch arms and repeat.",
          "tips": "Keep your elbow close to your body during this exercise.",
          "warning": "",
          "id": 42,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1155_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1154_0_thumb.jpg",
          "title": "Triceps Pushdown",
          "videos": "",
          "Sort": "This exercise is the original version of the triceps pushdown.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1154_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand in front of a cable machine and attach a short bar to a high pulley.  Grasp the handle with an overhead (palms facing down) grip.  Draw your abs in and keep your back straight.  Keeping your elbows at your side push the handle down towards your thighs.  Pause for a moment and then return to the starting position.",
          "tips": "You may want to stager one foot in front of the other for a better stance.",
          "warning": "",
          "id": 43,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1154_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1153_0_thumb.jpg",
          "title": "Triceps Pushdown with Rope",
          "videos": "",
          "Sort": "This version of the triceps pushdown uses a rope for better definition in the muscle.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1153_0.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand in front of a cable machine and attach a rope to a high pulley.  Grasp the rope with an overhead (palms facing down) grip.  Draw your abs in and keep your back straight.  Keeping your elbows at your side push the rope down towards your thighs, if possible split the rope apart at the bottom.  Pause for a moment and then return to the starting position.",
          "tips": "You may want to stager one foot in front of the other for a better stance.",
          "warning": "",
          "id": 44,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1153_1.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/1152_0_thumb.jpg",
          "title": "Triceps Pushdown with V Bar",
          "videos": "",
          "Sort": "This exercise is the triceps pushdown uses a V shaped bar. Many people find this version easier on the elbows.",
          "bigImg": "https://www.gymwolf.com/images/exercises/1152_1.jpg",
          "muscleGroup": "Triceps",
          "steps": "Stand in front of a cable machine and attach a V Bar to a high pulley.  Grasp the bar with an overhead (palms facing down) grip.  Draw your abs in and keep your back straight.  Keeping your elbows at your side push the bar down towards your thighs.  Pause for a moment and then return to the starting position.",
          "tips": "You may want to stager one foot in front of the other for a better stance.",
          "warning": "",
          "id": 45,
          "bigImg1":"https://www.gymwolf.com/images/exercises/1152_0.jpg",
          "video":"",
          "stepname":"Steps",
          "tipname":"Tips",
          "photo":"",
          "pic":"https://www.gymwolf.com/images/category_triceps.jpg"
        }
      ],


      "Cardio": [
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/aerobics_small.jpg",
          "title": "Aerobics",
          "videos": "",
          "Sort": " No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/aerobics.jpg",
          "bigImg1": "https://www.gymwolf.com/images/exercises/aerobics.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 1,
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/boxing_small.jpg",
          "title": "Boxing",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/boxing.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 2,
          "bigImg1":"https://www.gymwolf.com/images/exercises/boxing.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/user-cardio/12.jpg",
          "title": "Cross-Country Skiing",
          "videos": "",
          "Sort": " No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/user-cardio/12.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 3,
          "bigImg1":"https://www.gymwolf.com/images/exercises/user-cardio/12.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/road_cycling_small.jpg",
          "title": "Cycling",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/road_cycling.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 4,
          "bigImg1":"https://www.gymwolf.com/images/exercises/road_cycling.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/field_sports_small.jpg",
          "title": "Indoor Football",
          "videos": "",
          "Sort": " No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/field_sports.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 5,
          "bigImg1":"https://www.gymwolf.com/images/exercises/field_sports.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/running_small.jpg",
          "title": "Jogging",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/running.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 6,
          "bigImg1":"https://www.gymwolf.com/images/exercises/running.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/boxing_small.jpg",
          "title": "Kick boxing",
          "videos": "",
          "Sort": " No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/boxing.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 7,
          "bigImg1":"https://www.gymwolf.com/images/exercises/boxing.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/mountain_biking_small.jpg",
          "title": "Mountain biking",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/mountain_biking.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 8,
          "bigImg1":"https://www.gymwolf.com/images/exercises/mountain_biking.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/mountain_biking_small.jpg",
          "title": "MTB",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/mountain_biking.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 9,
          "bigImg1":"https://www.gymwolf.com/images/exercises/mountain_biking.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/pilates_small.jpg",
          "title": "Pilates",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/pilates.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 10,
          "bigImg1":"https://www.gymwolf.com/images/exercises/pilates.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/recumbent_biking_small.jpg",
          "title": "Recumbent biking",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/recumbent_biking.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 11,
          "bigImg1":"https://www.gymwolf.com/images/exercises/recumbent_biking.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/rowing_small.jpg",
          "title": "Rowing",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/rowing.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 12,
          "bigImg1":"https://www.gymwolf.com/images/exercises/rowing.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/rowing_small.jpg",
          "title": "Rowing machine",
          "videos": "",
          "Sort": " No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/rowing.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 13,
          "bigImg1":"https://www.gymwolf.com/images/exercises/rowing.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/running_small.jpg",
          "title": "Running",
          "videos": "",
          "Sort": " No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/running.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 14,
          "bigImg1":"https://www.gymwolf.com/images/exercises/running.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/spinning_small.jpg",
          "title": "Spinning",
          "videos": "",
          "Sort": " No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/spinning.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 15,
          "bigImg1":"https://www.gymwolf.com/images/exercises/spinning.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/spinning_small.jpg",
          "title": "Stationary bike",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/spinning.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 16,
          "bigImg1":"https://www.gymwolf.com/images/exercises/spinning.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/aerobics_small.jpg",
          "title": "Step Aerobics",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/aerobics.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 17,
          "bigImg1":"https://www.gymwolf.com/images/exercises/aerobics.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/step_machine_small.jpg",
          "title": "Stepper",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/step_machine.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 18,
          "bigImg1":"https://www.gymwolf.com/images/exercises/step_machine.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/swimming_small.jpg",
          "title": "Swimming",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/swimming.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 19,
          "bigImg1":"https://www.gymwolf.com/images/exercises/swimming.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/treadmill_running_small.jpg",
          "title": "Treadmill",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/treadmill_running.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 20,
          "bigImg1":"https://www.gymwolf.com/images/exercises/treadmill_running.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/treadmill_running_small.jpg",
          "title": "Treadmill running",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/treadmill_running.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 21,
          "bigImg1":"https://www.gymwolf.com/images/exercises/treadmill_running.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/treadmill_running_small.jpg",
          "title": "Treadmill walking",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/treadmill_running.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 22,
          "bigImg1":"https://www.gymwolf.com/images/exercises/treadmill_running.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/walking_small.jpg",
          "title": "Walking",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/walking.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 23,
          "bigImg1":"https://www.gymwolf.com/images/exercises/walking.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":""
        },
        {
          "smallImg": "https://www.gymwolf.com/images/exercises/yoga_small.jpg",
          "title": "Yoga",
          "videos": "",
          "Sort": "No description available",
          "bigImg": "https://www.gymwolf.com/images/exercises/yoga.jpg",
          "muscleGroup": "Cardio",
          "steps": "",
          "tips": "",
          "warning": "",
          "id": 24,
          "bigImg1":"https://www.gymwolf.com/images/exercises/yoga.jpg",
          "video":"",
          "stepname":"",
          "tipname":"",
          "photo":"",
          "pic":"https://www.gymwolf.com/images/category_cardio.jpg"
        }
      ],
      "workout": [
        {
          "smallImg": "https://www.gymwolf.com/user_images/e6aa1ff3d630eda54f22a332a3e47dc3_.jpg",
          "title": "Upper Body",
          "video": "Back, Chest, Shoulder",
          "Sort": "renan, February 7, 18:22",
          "bigImg": "Treino Upper - Segunda e Quinta",
          "id": 1
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/1da51f08c8dcb87c8c67d44d8e6b7a27_.jpg",
          "title": "Chest and triceps",
          "video": "Chest, Triceps",
          "Sort": "TheBrain, April 9, 00:32",
          "bigImg": "",
          "id": 2
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/58778b3b4632877745d8444c73387839_.jpg",
          "title": "\t AWB first months",
          "video": "Back, Chest, Legs",
          "Sort": "Andres W, January 6, 17:43",
          "bigImg": "This is a complete body workout for people that want to go 3 times a week to the gym and targets a general but complete workout of the body to improve in short time the performance.",
          "id": 3
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/b12f2ae7b47ba68ea61decf1f6c1859a_.jpg",
          "title": "Regular Startup Plan",
          "video": "Abdominal, Biceps, Chest, Legs, Shoulder",
          "Sort": "Scott Sigerfoos , January 16, 09:20",
          "bigImg": "",
          "id": 4
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/0f2bba442157c88c8cd7d0b30a6f3037_1541775224.jpg",
          "title": "Kava edasijõudnutele, päev 1/4: Rind ja Biitseps",
          "video": "Abdominal, Biceps, Chest",
          "Sort": "Indrek Ulst, January 19, 15:31",
          "bigImg": "Nädala esimene trenn, teeme rinda ja biitsepsit. Rinna teist ja kolmandat harjutust ning biitsepsi harjutusi võib aeg-ajalt vahetada, et asi liiga üksluiseks ei läheks.",
          "id": 5
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/15a1ea409b310c9eccac45deac80daf6_.jpg",
          "title": "Split A",
          "video": "Back, Biceps, Chest, Triceps",
          "Sort": "Ryan Geraghty, January 13, 03:42",
          "bigImg": "This workout is done on Monday and Thursday of weeks 1 - 3.",
          "id": 6
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/2a998ded447c7a9e46f4f4d20293c7f8_.jpg",
          "title": "Bill Starr 5x5 - Madcow Intermediate or Linear Version 2/3",
          "video": "Abdominal, Back, Legs, Shoulder",
          "Sort": "Indrek, January 19, 20:13",
          "bigImg": "http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm",
          "id": 7
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/15a1ea409b310c9eccac45deac80daf6_.jpg",
          "title": "Split B",
          "video": "Back, Shoulder",
          "Sort": "Ryan Geraghty, January 13, 03:46",
          "bigImg": "This workout is to be done on Tuesday and Friday of weeks 1 - 3.",
          "id": 8
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/2a998ded447c7a9e46f4f4d20293c7f8_.jpg",
          "title": "Bill Starr 5x5 - Madcow Intermediate or Linear Version 3/3",
          "video": "Biceps, Chest, Combined, Legs, Triceps",
          "Sort": "Indrek, January 19, 20:15",
          "bigImg": "http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm",
          "id": 9
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/15a1ea409b310c9eccac45deac80daf6_.jpg",
          "title": "Split C",
          "video": "Back, Legs",
          "Sort": "Ryan Geraghty, January 13, 03:54",
          "bigImg": "This workout is to be done on Wednesday and Sunday of weeks 1 - 3.",
          "id": 10
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/2a998ded447c7a9e46f4f4d20293c7f8_.jpg",
          "title": "Bill Starr 5x5 - Madcow Intermediate or Linear Version 1/3",
          "video": "Abdominal, Combined, Legs",
          "Sort": "Indrek, January 19, 20:11",
          "bigImg": "http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm Row asemel on Power Clean",
          "id": 11
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/bcbff31995c88ef87b2da9fb79ec1723_1364984236.jpg",
          "title": "Biceps and Shoulders",
          "video": "Abdominal, Biceps, Shoulder",
          "Sort": "Matti Linna, June 8, 00:54",
          "bigImg": "",
          "id": 12
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/7ff0ead69c10e217fd50713256bb2488_1364984352.jpg",
          "title": "Stronglift 5x5 B",
          "video": "Back, Legs, Shoulder",
          "Sort": "Gert Roost, March 19, 14:36",
          "bigImg": "",
          "id": 13
        },
        {
          "smallImg": "https://www.gymwolf.com/user_images/7ff0ead69c10e217fd50713256bb2488_1364984352.jpg",
          "title": "Stronglift 5x5 A",
          "video": "Back, Chest, Legs",
          "Sort": "Gert Roost, March 19, 14:34",
          "bigImg": "",
          "id": 14
        },
        {
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          "Sort": "Une Entite Inconnue, February 5, 17:48",
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          "video": "Abdominal, Back, Biceps, Combined, Shoulder, Triceps",
          "Sort": "Jone, April 25, 19:37",
          "bigImg": "Shoulders and Arms",
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        {
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          "Sort": "Matti Linna, June 28, 18:12",
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        {
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          "title": "Kava edasijõudnutele, päev 2/4: Jalg",
          "video": "Abdominal, Legs",
          "Sort": "Indrek Ulst, March 4, 18:30",
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        },
        {
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          "title": "Legs & Abs",
          "video": "Abdominal, Legs",
          "Sort": "Craig Boldy, July 26, 17:05",
          "bigImg": "Legs and Abs",
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        },
        {
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          "title": " Massitsükkel - Rind, kõht",
          "video": "Chest",
          "Sort": "karl viiol, May 27, 17:43",
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          "title": "Thursday: Butt & Calves",
          "video": "Back, Legs",
          "Sort": "jaycee, October 14, 08:44",
          "bigImg": "Glutes Kick Backs = 2 sets/Leg",
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        },
        {
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          "title": "Thursday: Butt & Calves",
          "video": "Back, Legs",
          "Sort": "jaycee, October 14, 08:44",
          "bigImg": "Glutes Kick Backs = 2 sets/Leg",
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        },
        {
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          "title": "Sleeve Buster",
          "video": "Biceps, Combined, Triceps",
          "Sort": "Ivan Arnold, November 10, 19:22",
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          "video": "Back, Biceps, Chest, Legs, Triceps",
          "Sort": "nick, November 24, 17:37",
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          "title": "Leg day mk1",
          "video": "Legs",
          "Sort": "Tero Känsäkangas, August 3, 18:27",
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        {
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          "title": "Massitsükkel - jalad",
          "video": "Legs",
          "Sort": "karl viiol, June 9, 14:39",
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        },
        {
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          "title": "Massitsükkel Õlg ja triitseps",
          "video": "Shoulder, Triceps",
          "Sort": "karl viiol, June 8, 21:58",
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        {
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          "video": "Abdominal, Biceps",
          "Sort": "karl viiol, June 3, 18:48",
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          "video": "Back",
          "Sort": "karl viiol, May 28, 14:06",
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          "Sort": "Kondor, March 29, 17:13",
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          "video": "Back, Biceps, Chest, Legs, Shoulder",
          "Sort": "Vincenzo, November 26, 17:02",
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          "title": " AA",
          "video": "Biceps, Chest",
          "Sort": "d, January 19, 20:32",
          "bigImg": "Abs and Arms",
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          "title": "Chest . Biceps",
          "video": "Biceps, Chest",
          "Sort": "ali, June 6, 18:32",
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          "Sort": "Kunnar Kangro, May 17, 18:19",
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          "video": "Back, Biceps, Shoulder",
          "Sort": "Werner Turban, January 31, 12:18",
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