GroundedHelper/frontend/lib/Grounded/utils/RoutineTemplates.dart

import '../about/external/data/RoutineChain.dart';
import '../about/external/data/RoutineStep.dart';
import '../about/internal/application/CommitmentClass.dart';
import '../about/internal/application/RoutineKind.dart';
import '../about/internal/application/StepMode.dart';

/// Starting points for the routine builder. A blank routine is a harder
/// thing to commit to than one you only have to adjust.
class RoutineTemplates {
  static List<RoutineChain> forKind(RoutineKind kind) {
    switch (kind) {
      case RoutineKind.Workout:
        return <RoutineChain>[fullBody(), upperPush(), mobility()];
      case RoutineKind.Meditation:
        return <RoutineChain>[boxBreathing(), bodyScan()];
      case RoutineKind.MustDo:
        return <RoutineChain>[morning(), shutdown()];
    }
  }

  static RoutineChain fullBody() {
    return RoutineChain(
      title: "Full body strength",
      kind: RoutineKind.Workout,
      days: <int>[1, 3, 5],
      startMinute: 7 * 60,
      steps: <RoutineStep>[
        RoutineStep(
            title: "Warm up",
            mode: StepMode.Timed,
            timerSeconds: 300,
            cue: "Easy pace. Raise the heart rate, not the effort."),
        RoutineStep(
            title: "Deadlifts",
            mode: StepMode.Reps,
            sets: 4,
            reps: 6,
            timerSeconds: 45,
            restSeconds: 120,
            cue: "Brace, then push the floor away."),
        RoutineStep(
            title: "Goblet squats",
            mode: StepMode.Reps,
            sets: 3,
            reps: 10,
            timerSeconds: 40,
            restSeconds: 90),
        RoutineStep(
            title: "Push-ups",
            mode: StepMode.Reps,
            sets: 3,
            reps: 12,
            timerSeconds: 30,
            restSeconds: 60),
        RoutineStep(
            title: "Plank",
            mode: StepMode.Timed,
            sets: 3,
            timerSeconds: 45,
            restSeconds: 30,
            cue: "Ribs down. Squeeze everything."),
        RoutineStep(
            title: "Cool down",
            mode: StepMode.Timed,
            timerSeconds: 180),
      ],
    );
  }

  static RoutineChain upperPush() {
    return RoutineChain(
      title: "Shoulders & chest",
      kind: RoutineKind.Workout,
      days: <int>[2, 4],
      startMinute: 18 * 60,
      steps: <RoutineStep>[
        RoutineStep(
            title: "Band pull-aparts",
            mode: StepMode.Reps,
            sets: 2,
            reps: 15,
            timerSeconds: 30,
            restSeconds: 30),
        RoutineStep(
            title: "Overhead press",
            mode: StepMode.Reps,
            sets: 4,
            reps: 8,
            timerSeconds: 40,
            restSeconds: 90),
        RoutineStep(
            title: "Incline press",
            mode: StepMode.Reps,
            sets: 3,
            reps: 10,
            timerSeconds: 40,
            restSeconds: 90),
        RoutineStep(
            title: "Lateral raises",
            mode: StepMode.Reps,
            sets: 3,
            reps: 15,
            timerSeconds: 35,
            restSeconds: 45),
        RoutineStep(
            title: "Dips",
            mode: StepMode.Reps,
            sets: 3,
            reps: 10,
            timerSeconds: 35,
            restSeconds: 60),
      ],
    );
  }

  static RoutineChain mobility() {
    return RoutineChain(
      title: "Mobility flow",
      kind: RoutineKind.Workout,
      commitmentClass: CommitmentClass.Elective,
      steps: <RoutineStep>[
        RoutineStep(
            title: "Cat-cow", mode: StepMode.Timed, timerSeconds: 60),
        RoutineStep(
            title: "World's greatest stretch",
            mode: StepMode.Timed,
            sets: 2,
            timerSeconds: 45,
            restSeconds: 10),
        RoutineStep(
            title: "Hip 90/90", mode: StepMode.Timed, timerSeconds: 90),
        RoutineStep(
            title: "Thoracic rotations",
            mode: StepMode.Timed,
            timerSeconds: 60),
      ],
    );
  }

  static RoutineChain boxBreathing() {
    return RoutineChain(
      title: "Box breathing",
      kind: RoutineKind.Meditation,
      days: <int>[1, 2, 3, 4, 5, 6, 7],
      startMinute: 6 * 60 + 30,
      steps: <RoutineStep>[
        RoutineStep(
            title: "Settle",
            mode: StepMode.Timed,
            timerSeconds: 60,
            cue: "Sit tall. Let the breath find its own pace."),
        RoutineStep(
            title: "Box breathing",
            mode: StepMode.Timed,
            timerSeconds: 300,
            cue: "In 4 · hold 4 · out 4 · hold 4"),
        RoutineStep(
            title: "Open awareness",
            mode: StepMode.Timed,
            timerSeconds: 120,
            cue: "Notice sounds, then let them go."),
      ],
    );
  }

  static RoutineChain bodyScan() {
    return RoutineChain(
      title: "Evening body scan",
      kind: RoutineKind.Meditation,
      commitmentClass: CommitmentClass.Elective,
      startMinute: 22 * 60,
      steps: <RoutineStep>[
        RoutineStep(
            title: "Feet to hips",
            mode: StepMode.Timed,
            timerSeconds: 240,
            cue: "Move attention slowly. Nothing to fix."),
        RoutineStep(
            title: "Torso and arms",
            mode: StepMode.Timed,
            timerSeconds: 240),
        RoutineStep(
            title: "Neck and face", mode: StepMode.Timed, timerSeconds: 180),
      ],
    );
  }

  static RoutineChain morning() {
    return RoutineChain(
      title: "Morning non-negotiables",
      kind: RoutineKind.MustDo,
      commitmentClass: CommitmentClass.NonNegotiable,
      days: <int>[1, 2, 3, 4, 5],
      startMinute: 6 * 60,
      steps: <RoutineStep>[
        RoutineStep(
            title: "Out of bed, no phone",
            mode: StepMode.Check,
            timerSeconds: 60),
        RoutineStep(
            title: "Glass of water", mode: StepMode.Check, timerSeconds: 60),
        RoutineStep(
            title: "Make the bed", mode: StepMode.Check, timerSeconds: 120),
        RoutineStep(
            title: "Write the three things for today",
            mode: StepMode.Check,
            timerSeconds: 300),
      ],
    );
  }

  static RoutineChain shutdown() {
    return RoutineChain(
      title: "Evening shutdown",
      kind: RoutineKind.MustDo,
      days: <int>[1, 2, 3, 4, 5],
      startMinute: 21 * 60 + 30,
      steps: <RoutineStep>[
        RoutineStep(
            title: "Clear the desk", mode: StepMode.Check, timerSeconds: 180),
        RoutineStep(
            title: "Plan tomorrow's first task",
            mode: StepMode.Check,
            timerSeconds: 300),
        RoutineStep(
            title: "Phone on the charger, outside the bedroom",
            mode: StepMode.Check,
            timerSeconds: 60),
      ],
    );
  }
}