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

Exercise Library/Goblet Squat/info.md

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+# Goblet Squat
+
+The dumbbell squat — hold one dumbbell vertically at the chest and squat
+between the heels. The friendliest way to load a squat.
+
+- **Category:** Main circuit
+- **Type:** Free-weight squat (dumbbell)
+- **Targets:** Quadriceps, glutes, trunk
+- **Prescription:** 3 × 10–12
+
+## Setup
+
+Hold a dumbbell vertically against your chest, both palms cupping the top
+end, elbows pointing down. Feet shoulder-width, toes slightly out.
+
+## Execution
+
+1. Squat down between the heels, keeping the dumbbell glued to the chest.
+2. Reach full depth — elbows travel inside the knees.
+3. Stand back up tall without letting the weight tip you forward.
+
+## Cues
+
+- The counterweight in front lets the torso stay very upright — use it.
+- Elbows brush the inside of the knees at the bottom.
+- Whole foot planted; drive through the heels.
+
+## Common Mistakes
+
+- Letting the dumbbell drift away from the chest.
+- Cutting depth short.
+- Collapsing the upper back as the weight gets heavy.
+
+## Progression
+
+Heavier dumbbells until they're awkward to hold — then move to the
+Barbell Squat.