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>Dead Bug</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 106.0 150.0 L 106.0 120.0 L 106.0 90.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 191.0 150.0 L 211.2 108.7 L 250.6 115.6" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 185.0 148.0 Q 141.5 148.0 100.0 148.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 100.0 148.0 L 100.0 118.0 L 100.0 88.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.0 148.0 L 205.2 106.7 L 244.6 113.6" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="80.4" cy="143.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="80.4" y1="133.8" x2="80.4" y2="126.8" 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>Dead Bug</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 106.0 150.0 L 106.0 120.0 L 106.0 90.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 191.0 150.0 L 235.2 137.3 L 273.7 126.3" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 185.0 148.0 Q 141.5 148.0 100.0 148.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 100.0 148.0 L 78.8 126.8 L 57.6 105.6" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.0 148.0 L 205.2 106.7 L 244.6 113.6" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="80.4" cy="143.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="80.4" y1="133.8" x2="80.4" y2="126.8" 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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# Dead Bug
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Anti-extension drill — the limbs move while the trunk stays perfectly still.
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- **Category:** Warm-up
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- **Type:** Anti-extension
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- **Targets:** Deep core (transverse abdominis), hip flexor control
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- **Prescription:** 8 per side, slow and controlled
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## Setup
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Lie on your back. Arms straight up over the shoulders, hips and knees bent to
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90°, lower back pressed into the floor.
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## Execution
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1. Brace and exhale as you lower one arm overhead and the *opposite* leg toward
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the floor.
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2. Stop just before the lower back peels off the floor.
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3. Return under control and switch sides.
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## Cues
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- Lower back glued to the floor the entire time — that contact *is* the exercise.
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- Slow negatives; the reach out should take 2–3 seconds.
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- Ribs down, no flaring as the arm goes overhead.
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## Common Mistakes
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- Arching the lower back as the leg lowers.
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- Moving arm and leg on the same side.
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- Rushing reps and turning it into a flutter kick.
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## Progression
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Heels sliding on floor → bent-knee reach → straight-leg reach → both legs
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lowering together → light weight held overhead
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{
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"name": "Dead Bug",
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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": [185, 148],
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"spine": [180, 180], "neck": 168, "gaze": 90,
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"arm_r": [90, 90], "arm_l": [90, 90],
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"leg_r": [64, -10], "leg_l": [64, -10]
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},
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{
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"hold": 0.9, "tween": 0.8,
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"root": [185, 148],
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"spine": [180, 180], "neck": 168, "gaze": 90,
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"arm_r": [135, 135], "arm_l": [90, 90],
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"leg_r": [64, -10], "leg_l": [16, 16]
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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>Dead Bug</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 106.0 150.0 L 106.0 120.0 L 106.0 90.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 191.0 150.0 L 235.2 137.3 L 273.7 126.3" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 185.0 148.0 Q 141.5 148.0 100.0 148.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 100.0 148.0 L 78.8 126.8 L 57.6 105.6" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.0 148.0 L 205.2 106.7 L 244.6 113.6" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="80.4" cy="143.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="80.4" y1="133.8" x2="80.4" y2="126.8" 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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