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>Hollow Body Hold</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="leg_l" d="M 191.0 150.0 L 237.0 150.0 L 277.0 150.0" stroke="#a9afba" 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="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 100.0 148.0 L 70.0 148.0 L 40.0 148.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.0 148.0 L 231.0 148.0 L 271.0 148.0" 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>Hollow Body Hold</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="leg_l" d="M 191.0 150.0 L 236.0 140.4 L 275.1 132.1" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 185.0 148.0 Q 140.6 148.4 102.8 129.1" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 102.8 129.1 L 75.6 116.5 L 48.4 103.8" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.0 148.0 L 230.0 138.4 L 269.1 130.1" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="87.4" cy="116.3" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="93.9" y1="108.6" x2="98.4" y2="103.3" 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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# Hollow Body Hold
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The gold standard for deep core tension — a shallow, rigid banana shape.
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- **Category:** Main circuit
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- **Type:** Anti-extension (isometric hold)
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- **Targets:** Rectus abdominis, deep core, hip flexors
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- **Prescription:** 3 × 20–40 s holds
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## Setup
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Lie on your back, arms extended overhead beside the ears, legs straight and
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together.
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## Execution
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1. Press the lower back *into* the floor and hold it there — this never releases.
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2. Lift shoulder blades and legs a few inches off the floor into a shallow
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banana shape.
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3. Reach long through fingers and toes and hold.
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## Cues
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- The lower back stays welded to the floor; if it lifts, shorten the shape.
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- Chin gently tucked — look at your thighs, not the ceiling.
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- Lower = harder. Height is not the goal, tension is.
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## Common Mistakes
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- Lower back arching off the floor (the hold has failed at that point).
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- Folding at the hips into a V-sit.
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- Neck cranked forward doing all the "work".
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## Progression
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Tuck hold (knees in) → one leg extended → full extension, arms overhead →
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hollow rocks
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{
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"name": "Hollow Body Hold",
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"primary": 2,
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"working": ["spine"],
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"hide": ["arm_l"],
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"frames": [
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{
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"hold": 0.4, "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": [180, 180],
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"leg_r": [0, 0], "leg_l": [0, 0]
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},
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{
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"hold": 1.8, "tween": 0.8,
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"root": [185, 148],
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"spine": [174, 160], "neck": 140, "gaze": 50,
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"arm_r": [155, 155],
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"leg_r": [12, 12], "leg_l": [12, 12]
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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>Hollow Body Hold</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="leg_l" d="M 191.0 150.0 L 236.0 140.4 L 275.1 132.1" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 185.0 148.0 Q 140.6 148.4 102.8 129.1" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 102.8 129.1 L 75.6 116.5 L 48.4 103.8" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 185.0 148.0 L 230.0 138.4 L 269.1 130.1" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="87.4" cy="116.3" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="93.9" y1="108.6" x2="98.4" y2="103.3" 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: 1.4 KiB |
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