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>Cat-Cow</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 115.4 96.2 L 121.0 125.7 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="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 190.0 106.0 Q 145.2 123.9 109.4 94.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 109.4 94.2 L 115.0 123.7 L 105.0 152.0" stroke="#3a3f4b" 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="89.4" cy="96.0" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="79.8" y1="93.2" x2="73.1" y2="91.3" 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>Cat-Cow</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 115.9 98.6 L 124.6 127.3 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="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 190.0 106.0 Q 152.1 74.4 109.9 96.6" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 109.9 96.6 L 118.6 125.3 L 105.0 152.0" stroke="#3a3f4b" 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="93.6" cy="108.0" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="86.5" y1="115.1" x2="81.5" y2="120.1" 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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# Cat-Cow
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Gentle spinal mobility drill that wakes up the whole trunk before core work.
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- **Category:** Warm-up
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- **Type:** Spinal mobility
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- **Targets:** Thoracic and lumbar spine, deep core awareness
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- **Prescription:** 10 slow reps (one rep = cat + cow)
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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. **Cat** — exhale, press the floor away, round the whole spine up toward the
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ceiling and tuck chin and tailbone.
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2. **Cow** — inhale, let the belly drop, lift the chest and tailbone, gaze
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slightly forward.
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3. Flow between the two, one breath per position.
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## Cues
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- Move segment by segment, not as one stiff plank.
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- Let the breath set the tempo — no rushing.
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- Reach the mid-back toward the ceiling in cat; most people only move the neck.
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## Common Mistakes
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- All the motion coming from the neck and hips, none from the mid-back.
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- Collapsing into the shoulders instead of pressing the floor away.
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## Progression
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Smaller pain-free range → full range → slower tempo with a pause at each end →
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segmental rolls (peel one vertebra at a time)
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{
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"name": "Cat-Cow",
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"primary": 1,
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"working": ["spine"],
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"frames": [
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{
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"hold": 0.8, "tween": 0.9,
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"root": [190, 106],
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"spine": [188, 155], "neck": 185, "gaze": 164,
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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": 0.8, "tween": 0.9,
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"root": [190, 106],
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"spine": [155, 192], "neck": 215, "gaze": 225,
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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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}
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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>Cat-Cow</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 115.4 96.2 L 121.0 125.7 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="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 190.0 106.0 Q 145.2 123.9 109.4 94.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 109.4 94.2 L 115.0 123.7 L 105.0 152.0" stroke="#3a3f4b" 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="89.4" cy="96.0" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="79.8" y1="93.2" x2="73.1" y2="91.3" 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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After Width: | Height: | Size: 1.5 KiB |
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