Add the free-weight canon and bodyweight staples (16 exercises)

Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
2026-07-07 12:09:08 -04:00
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commit 5bbe3f6ff0
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+# Barbell Squat
+
+The barbell back squat — bar across the upper back, sit down between the
+heels, stand back up.
+
+- **Category:** Main circuit
+- **Type:** Free-weight compound squat
+- **Targets:** Quadriceps, glutes, adductors, trunk
+- **Prescription:** 4 × 6–8
+
+## Setup
+
+Set the bar on your upper traps (not the neck), hands just outside the
+shoulders, and step back from the rack. Feet shoulder-width, toes slightly
+out, brace before every rep.
+
+## Execution
+
+1. Sit down and back — hips and knees bend together, chest stays up.
+2. Descend until the thighs reach at least parallel, knees tracking over
+   the toes.
+3. Drive the floor apart and stand back up to full lockout.
+
+## Cues
+
+- Big breath and brace at the top; exhale at the finish.
+- The bar stays over mid-foot — watch the sideways bar path, not the mirror.
+- Elbows down under the bar, not flared behind it.
+
+## Common Mistakes
+
+- Knees caving inward out of the bottom.
+- Heels lifting — weight drifting onto the toes.
+- Chest collapsing forward into a good-morning.
+
+## Progression
+
+Master the Bodyweight Squat and Goblet Squat first; add weight in small
+jumps only while depth and knee tracking hold.
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