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>Leg Raises</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 136.0 151.0 L 166.0 152.1" 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 214.0 110.2 L 234.0 75.5" 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="leg_r" d="M 185.0 148.0 L 208.0 108.2 L 228.0 73.5" stroke="#0d9488" 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>Leg Raises</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 136.0 151.0 L 166.0 152.1" 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 236.6 143.6 L 276.2 138.0" 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="leg_r" d="M 185.0 148.0 L 230.6 141.6 L 270.2 136.0" stroke="#0d9488" 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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# Leg Raises
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Lower-ab builder — the slow lowering is the exercise.
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- **Category:** Main circuit
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- **Type:** Anti-extension (dynamic)
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- **Targets:** Lower rectus abdominis, hip flexors, deep core
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- **Prescription:** 3 × 8–15 reps, slow negatives
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## Setup
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**Lying:** flat on your back, legs straight, hands at your sides (or under the
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tailbone to start). **Hanging:** dead hang from a bar, shoulders packed.
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## Execution
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1. Press the lower back into the floor and brace.
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2. Raise the legs to vertical without bending the knees more than slightly.
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3. Lower *slowly* — 3 seconds or more — stopping before the lower back arches
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off the floor.
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## Cues
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- Lower back flat against the floor on lying versions, always.
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- The negative is the rep: lower slower than you lift.
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- Exhale on the way down to keep the ribs from flaring.
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## Common Mistakes
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- Lower back arching off the floor near the bottom.
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- Dropping the legs instead of lowering them.
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- Using momentum (swinging) on hanging versions.
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## Progression
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Bent-knee lying raise → straight-leg lying raise → hanging knee raise →
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hanging straight-leg raise → toes-to-bar
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{
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"name": "Leg Raises",
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"primary": 1,
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"working": ["leg_r", "leg_l"],
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"hide": ["arm_r"],
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"frames": [
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{
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"hold": 0.5, "tween": 1.4,
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"root": [185, 148],
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"spine": [180, 180], "neck": 168, "gaze": 90,
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"arm_l": [-2, -2],
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"leg_r": [60, 60], "leg_l": [60, 60]
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},
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{
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"hold": 0.3, "tween": 0.6,
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"root": [185, 148],
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"spine": [180, 180], "neck": 168, "gaze": 90,
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"arm_l": [-2, -2],
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"leg_r": [8, 8], "leg_l": [8, 8]
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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>Leg Raises</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 136.0 151.0 L 166.0 152.1" 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 214.0 110.2 L 234.0 75.5" 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="leg_r" d="M 185.0 148.0 L 208.0 108.2 L 228.0 73.5" stroke="#0d9488" 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: 1.4 KiB |
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