The exercise guide: 3D, 2D, poster and video

The hardest part of training alone is not knowing whether you are doing a movement right. A trainer would show you, correct you, and show you again. I cannot put a trainer in your phone, but I could build four different ways to look at each exercise, and I found that different people learn from different ones.

Where to find it

There are three ways in:

• From workout mode, tap the exercise name.
• From the Today tab, expand the Workout section and tap any exercise.
• From the Plan tab, open the Exercise library. It lists all 40 moves, with search and a muscle filter, so you can look up "Romanian deadlift" or filter by hamstrings.

Whichever way you come in, the guide opens with four tabs across the top: 3D, 2D, Poster, Video.

3D: see which muscles are working

The 3D tab shows a rigged human model performing the movement. The muscles doing the work glow, so for a lat pulldown you see the back light up and the biceps assist. You can:

• Drag to rotate and pinch to zoom.
• Jump to front, side and top views with the buttons under the model.
• Slow the animation down with the speed control to watch the hip hinge or the elbow path.

One honest limit: the model files are large, so the 3D view needs internet the first time you open it. After that it is cached on your phone and loads offline. If you are on a slow connection in the gym basement, open the exercises for tomorrow while on WiFi at home.

The model is a teaching tool, not a biomechanics paper. It shows a clean version of the movement. Your limb lengths and mobility will make yours look a little different, and that is fine.

2D: the start and end in one picture

The 2D tab is a side-view diagram with the start position and end position side by side. It sounds basic next to the 3D model, but it is the one I use most in the gym, because the question mid-set is usually "how far down do I go?" and a still picture answers that faster than a rotating model.

Poster: print it or share it

The Poster tab renders a 1080 × 1350 PNG, the size of an Instagram portrait post, with the exercise name, step-by-step cues and the common mistakes. Two buttons: Download and Share.

People use this in ways I did not expect. One gym owner printed the posters for the six machines beginners get wrong most and taped them to the wall. A few users share them in a family WhatsApp group when a cousin starts going to the gym. The poster has no account data on it, only the exercise, so share freely.

Video: search or pin your own

The Video tab searches YouTube for the exercise. If you already follow a coach whose explanation of the squat you trust, paste that link and tap Pin. From then on, that exact video opens for that exercise, and because it is saved to your account it shows up on your laptop too.

I made pinning deliberate rather than auto-picking a "best" video because YouTube search results change, and form advice is one of those areas where you want the same voice every time.

A sample way to learn a new movement

Here is what I tell new users who have never done a hip hinge:

1. Night before, on WiFi: open the Plan tab, Exercise library, search "Romanian deadlift", watch the 3D view at half speed from the side.
2. Read the Poster's mistakes list. For this move it is rounding the back and bending the knees too much.
3. At the gym, in workout mode, tap the name and keep the 2D tab open on the start and end picture.
4. Do the first set with the empty bar or light dumbbells, then check the 2D picture again.
5. After the session, ask the Coach tab: "I felt RDLs in my lower back, not my hamstrings. What am I doing wrong?" It sees which exercise you did and your notes.

What the guide cannot do

It cannot see you. Nothing in Repyra watches your form through the camera. If you have pain, not soreness but pain, stop and see a physiotherapist. The Coach tab will say the same, and it is not a doctor. Where the guide helps is in the 90% of cases where the problem is simply not knowing what the movement is supposed to look like.