Activities

What your activities train — muscle activation, joint demands, and training gaps for sports and cardio

---

🎯 Overview

Every activity has a unique anatomical signature — muscles it develops, joints it stresses, and areas it neglects. Understanding this helps you:

• Complement your training — add what your sport misses
• Prevent overuse injuries — balance overdeveloped areas
• Transfer gym work — choose exercises that help your activity
• Identify weak links — find what's limiting your performance

---

🏃 Activities Covered

Cardio Activities

Cardio & Endurance

Activity	Primary Muscles	Common Imbalances	Complementary Training
Swimming	Lats, shoulders, core	Overdeveloped lats, weak lower traps	Rows, external rotation, lower body
Cycling	Quads, glutes, hip flexors	Tight hip flexors, weak hamstrings	Hip extension, hamstring curls, upper body
Running	Calves, quads, glutes	Weak glutes, tight hip flexors	Glute bridges, hip flexor stretches, upper body
Walking	Glutes, calves, core	Minimal imbalances	Strength training, variety
Indoor Rowing	Legs, back, core	Pulling dominant, tight hip flexors	Pushing movements, hip mobility
HIIT	Varies by protocol	Quad-dominant, recovery debt	Strength training, steady-state cardio

Cross-Training

Cardio activities tend to neglect the muscles they don't use. Runners need upper body work. Swimmers need lower body work. Cyclists need hip flexor stretching.

Sports

Team & Racquet Sports

Activity	Primary Demands	Common Imbalances	Key Focus
Basketball	Jumping, lateral movement	Quad-dominant, ankle instability	Hip strength, ankle stability
Soccer	Running, kicking, cutting	Tight hip flexors, adductor strain risk	Hip mobility, adductor strength
Tennis	Rotational power, lateral movement	Dominant arm imbalance, shoulder stress	Rotator cuff, bilateral work

Combat

Combat & Martial Arts

Activity	Primary Demands	Common Imbalances	Key Focus
Kickboxing	Rotational power, kicks, punches	Anterior chain dominant, hip flexor tight	Pulling work, posterior chain

Bodyweight & Flexibility

Bodyweight & Flexibility

Activity	Primary Focus	Common Imbalances	Key Focus
Yoga	Flexibility, isometric strength, balance	Push-dominant, hypermobility risk	Pulling work, strength training
Calisthenics	Bodyweight strength, skills	Legs undertrained, elbow stress	Leg training, prehab

Water Sports

Water Sports

Activity	Primary Demands	Common Imbalances	Key Focus
Kayaking	Rotational pulling, core	Legs unused, internal rotation dominant	Lower body, pushing, external rotation

Strength Sports

Gym-Based Activities

Activity	Primary Focus	Common Imbalances	Key Focus
Powerlifting	Squat, bench, deadlift	Tight hips, weak upper back	Mobility, rear delt/upper back work
Bodybuilding	Muscle development	Push-dominant, weak stabilizers	Balance, functional movement
CrossFit	Varied movements	Overuse injuries, recovery debt	Periodization, recovery

---

📊 What Each Activity Page Includes

Every activity page follows the same structure:

Section	What You'll Find	Default State
⚡ Quick Reference	At-a-glance muscle involvement	Expanded
💪 Muscles Trained	Primary, secondary, stabilizers with activation levels	Expanded
🦴 Joints Involved	Which joints are stressed and how	Expanded
⚡ Energy Systems	Which systems are trained	Expanded
⚠️ Common Imbalances	What the activity overdevelops and neglects	Expanded
🏋️ Complementary Training	Exercises to balance your activity	Expanded
🩹 Injury Patterns	Common injuries and prevention	Collapsed
📚 Sources	Research references	Collapsed

---

🔄 Finding Balance

The Imbalance Pattern

Most activities create predictable imbalances:

Activity Type	Typically Overdeveloped	Typically Underdeveloped
Upper-pull dominant (swimming, rowing)	Lats, biceps, internal rotators	Lower traps, external rotators, pushing muscles
Lower-push dominant (cycling, skiing)	Quads, hip flexors	Hamstrings, glutes, hip extensors
Running-based	Calves, hip flexors, quads	Glutes, hamstrings, upper body
Rotational sports	Dominant side, core rotators	Non-dominant side, anti-rotators

The 80/20 Rule

Spend 80% of your training on your activity, 20% on what it misses. This ratio prevents imbalances while maintaining sport-specific fitness.

---

🚀 Quick Start

"I want to know what my activity trains"

→ Find your activity page and check the "Muscles Trained" section.

"I want to know what I'm missing"

→ Check the "Common Imbalances" section of your activity page.

"I want complementary exercises"

→ The "Complementary Training" section provides specific recommendations.

"I keep getting injured"

→ Check the "Injury Patterns" section for prevention strategies.

---

📊 Section Status

Activity	Category	Status
Swimming	Cardio	✅ Complete
Cycling	Cardio	✅ Complete
Running	Cardio	✅ Complete
Walking	Cardio	✅ Complete
Indoor Rowing	Cardio	✅ Complete
HIIT	Cardio	✅ Complete
Basketball	Sports	✅ Complete
Soccer	Sports	✅ Complete
Tennis	Sports	✅ Complete
Kickboxing	Combat	✅ Complete
Yoga	Bodyweight	✅ Complete
Calisthenics	Bodyweight	✅ Complete
Kayaking	Water	✅ Complete

---

🔮 Future Activities

Activities planned for future development:

Cardio & Endurance

Activity	Notes
Stair Climbing	Quad/glute intensive, hiking transfer
Jump Rope	Calves, coordination, conditioning
Elliptical	Low-impact full body
Hiking	Endurance, uneven terrain stability

Water Sports

Activity	Notes
On-Water Rowing	Similar to indoor + balance demands
Paddleboarding (SUP)	Core stability, shoulder endurance
Surfing	Full body integration, balance

Combat & Martial Arts

Activity	Notes
Boxing	Rotational power, shoulder endurance
Brazilian Jiu-Jitsu	Grip, hip mobility, neck strength
Wrestling	Full body, posterior chain
MMA	Comprehensive combat demands

Team & Racquet Sports

Activity	Notes
Pickleball	Fastest growing sport, tennis-like
Volleyball	Jumping, overhead, lateral
Badminton	Overhead dominant, quick movements
Golf	Rotational power, asymmetry

Strength Sports

Activity	Notes
Powerlifting	Squat, bench, deadlift specificity
Olympic Weightlifting	Explosive, mobility-demanding
Strongman	Varied implements, carry patterns
CrossFit	Mixed demands, recovery considerations

Outdoor & Adventure

Activity	Notes
Rock Climbing	Grip, pulling, hip mobility
Mountain Biking	Cycling + upper body stability
Skiing (Downhill)	Quad endurance, lateral stability
Cross-Country Skiing	Full body endurance

Bodyweight & Movement

Activity	Notes
Pilates	Core stability, spinal articulation
Gymnastics	Extreme ROM, straight-arm strength
Dance	Varied by style, full body

---

For Mo

Use activity pages to personalize training recommendations. When a user mentions their primary activity, check what muscles it trains and what it misses. Recommend complementary exercises from the activity page. For users with recurring injuries, reference the injury patterns section.