Add 17 warm-up, stretch, and mobility exercises with new starter splits
The library grows to 64 exercises: arm circles, torso twist, leg swings, hip and neck mobility, marching, calf raises, and a full stretching set (forward fold, quad, calf, chest, triceps, hip flexor, butterfly, cobra, child's pose), each with an authored motion rig and reference page. Eight new starter splits join the catalog — Upper and Lower Body Warm-Up, Morning Wake-Up, Morning Mobility, Full Body Stretch, Evening Stretch, Free Weight Basics, and Full Body Machines — regenerated deterministically at split schema v3 with fixed ULIDs. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Leg Swings</title>
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<path id="arm_r" d="M 162.4 34.8 L 162.8 55.4 L 166.8 75.7" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Leg Swings</title>
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<path id="arm_l" d="M 166.5 33.5 L 181.9 47.6 L 199.9 58.2" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 162.4 34.8 L 162.8 55.4 L 166.8 75.7" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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# Leg Swings
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Stand on one leg and swing the other freely front to back, letting the hip
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open and close through a growing range. A dynamic mobility drill that loosens
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the hips, hamstrings, and hip flexors before squats, running, or lower-body
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work.
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- **Category:** Mobility / warm-up
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- **Type:** Dynamic mobility
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- **Targets:** Hip mobility, hamstrings, hip flexors
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- **Prescription:** 10–12 swings per leg, building range gradually
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- **Defaults:** 2 × 10 bodyweight
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## Setup
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Balance on one leg, standing tall. Rest a hand on a wall or rail for support
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if you need it, and let the working leg hang loose.
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## Execution
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1. Swing the free leg forward to a comfortable height, keeping it fairly
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straight.
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2. Let it swing back through under the hip and behind you.
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3. Keep the torso upright and quiet — the motion is all at the hip.
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4. Swing smoothly for the set, then switch legs.
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## Cues
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- Move from the hip; don't heave with the low back.
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- Start with small swings and let the range grow rep by rep.
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- Stay tall — resist the urge to fold forward as the leg swings back.
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## Common Mistakes
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- Arching and rounding the spine to fling the leg higher.
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- Swinging so hard you lose balance and the motion turns jerky.
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- Twisting the torso instead of keeping it square and still.
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## Progression
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Add side-to-side swings across the body once front-to-back feels smooth, and
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gradually widen the arc as the hip warms up.
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{
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"name": "Leg Swings",
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"primary": 1,
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"camera": {"zoom": 0.7},
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"working": ["leg_r"],
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"frames": [
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{
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"hold": 0.16, "tween": 0.72,
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"root": {"pos": [156, 66], "pitch": 5},
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"spine": [0, 0],
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"neck": 2, "head": -6,
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"shoulder_r": 6, "elbow_r": 10,
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"shoulder_l": 52, "elbow_l": 12,
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"hip_r": 72, "knee_r": 8, "ankle_r": -4,
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"hip_l": -2, "knee_l": 3, "ankle_l": 0,
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"pins": {"foot_l": [168, 150]}
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},
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{
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"hold": 0.16, "tween": 0.72,
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"root": {"pos": [156, 66], "pitch": 5},
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"spine": [0, 0],
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"neck": 2, "head": -6,
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"shoulder_r": 6, "elbow_r": 10,
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"shoulder_l": 52, "elbow_l": 12,
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"hip_r": -28, "knee_r": 5, "ankle_r": -16,
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"hip_l": -2, "knee_l": 3, "ankle_l": 0,
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"pins": {"foot_l": [168, 150]}
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}
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]
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}
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Leg Swings</title>
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<path d="M 114.0 157.5 L 223.7 157.5 L 223.7 150.2 L 114.0 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_l" d="M 161.3 92.3 L 154.9 123.4 L 165.6 148.9 L 158.5 151.8" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 166.5 33.5 L 181.9 47.6 L 199.9 58.2" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 157.2 92.7 L 186.8 105.0 L 210.8 119.2 L 215.3 113.0" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 157.2 91.8 Q 159.9 61.9 162.4 33.4" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 162.4 34.8 L 162.8 55.4 L 166.8 75.7" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="164.1" cy="19.7" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line id="nose" x1="171.1" y1="19.9" x2="176.0" y2="19.9" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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After Width: | Height: | Size: 1.9 KiB |
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