Add the exercise reference library, animated exercise figures, and exercise categories
Exercise Library/ holds per-exercise reference docs (setup, cues, mistakes, progressions) with SVG visuals and a Python-rendered motion pipeline; Workouts/ExerciseFigure renders the bundled *.motion.json rigs as animated stick figures on the exercise screen. Exercises gain a warm-up/main-circuit category, timed exercises display hold time via planSummary, and a completed exercise reopens to a check screen instead of its timers.
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Bird Dog</title>
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<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
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<path id="arm_l" d="M 112.0 94.7 L 116.1 124.4 L 111.0 154.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 196.0 108.0 L 201.6 153.7 L 241.6 153.7" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 190.0 106.0 Q 147.0 99.2 106.0 92.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 106.0 92.7 L 110.1 122.4 L 105.0 152.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 190.0 106.0 L 195.6 151.7 L 235.6 151.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="86.2" cy="95.1" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="77.1" y1="99.4" x2="70.8" y2="102.3" stroke="#3a3f4b" stroke-width="4" 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="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="264" y="20">R</text>
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<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="304" y="20">L</text>
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</g>
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</svg>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Bird Dog</title>
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<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
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<path id="arm_l" d="M 112.0 94.7 L 116.1 124.4 L 111.0 154.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 196.0 108.0 L 240.4 96.1 L 279.1 85.7" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 190.0 106.0 Q 147.0 99.2 106.0 92.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 106.0 92.7 L 77.7 82.9 L 49.3 73.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 190.0 106.0 L 195.6 151.7 L 235.6 151.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="86.2" cy="95.1" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="76.5" y1="97.7" x2="69.8" y2="99.5" stroke="#3a3f4b" stroke-width="4" 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="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="264" y="20">R</text>
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<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="304" y="20">L</text>
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</g>
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</svg>
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# Bird Dog
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Anti-rotation drill — extend opposite limbs while the hips and spine refuse to
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twist.
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- **Category:** Warm-up and main circuit
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- **Type:** Anti-rotation
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- **Targets:** Spinal erectors, glutes, deep core, shoulder stability
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- **Prescription:** Warm-up 8 per side; main circuit 3 × 8–10 per side, slow
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## Setup
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On all fours: hands under shoulders, knees under hips, spine neutral, gaze at
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the floor.
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## Execution
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1. Brace, then reach one arm forward and the *opposite* leg back until both are
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in line with the torso.
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2. Pause for a beat at full extension — hips stay square to the floor.
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3. Return under control and switch sides.
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## Cues
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- Imagine a cup of water balanced on the lower back — nothing spills.
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- Reach *long*, not high: heel pushes back, knuckles push forward.
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- Slow, no momentum; the pause is where the work happens.
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## Common Mistakes
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- Hips rotating open as the leg lifts.
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- Lifting the leg above hip height and arching the lower back.
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- Racing through reps.
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## Progression
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Single limb only (arm *or* leg) → opposite arm + leg → paused 3-count hold →
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elbow-to-knee touch under the body between reps → hands on an unstable surface
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{
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"name": "Bird Dog",
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"primary": 2,
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"working": ["arm_r", "leg_l"],
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"frames": [
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{
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"hold": 0.5, "tween": 0.8,
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"root": [190, 106],
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"spine": [171, 171], "neck": 187, "gaze": 205,
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"arm_r": [-90, -90], "arm_l": [-90, -90],
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"leg_r": [-83, 0], "leg_l": [-83, 0],
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"pins": {"hand_r": [105, 152], "hand_l": [111, 154]}
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},
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{
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"hold": 1.4, "tween": 0.8,
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"root": [190, 106],
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"spine": [171, 171], "neck": 187, "gaze": 195,
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"arm_r": [161, 161], "arm_l": [-90, -90],
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"leg_r": [-83, 0], "leg_l": [15, 15],
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"pins": {"hand_l": [111, 154]}
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}
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]
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}
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Binary file not shown.
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Bird Dog</title>
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<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
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<path id="arm_l" d="M 112.0 94.7 L 116.1 124.4 L 111.0 154.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 196.0 108.0 L 240.4 96.1 L 279.1 85.7" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 190.0 106.0 Q 147.0 99.2 106.0 92.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 106.0 92.7 L 77.7 82.9 L 49.3 73.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 190.0 106.0 L 195.6 151.7 L 235.6 151.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="86.2" cy="95.1" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="76.5" y1="97.7" x2="69.8" y2="99.5" stroke="#3a3f4b" stroke-width="4" 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="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="264" y="20">R</text>
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<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="304" y="20">L</text>
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</g>
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</svg>
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After Width: | Height: | Size: 1.5 KiB |
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