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.
This commit is contained in:
@@ -0,0 +1,17 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Plank</title>
|
||||
<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
|
||||
<path id="arm_l" d="M 93.3 123.4 L 93.3 153.4 L 63.3 153.4" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 178.0 116.0 L 204.4 153.7 L 244.4 153.7" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 172.0 114.0 Q 128.7 117.8 87.3 121.4" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 87.3 121.4 L 87.3 151.4 L 57.3 151.4" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 172.0 114.0 L 198.4 151.7 L 238.4 151.7" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="67.4" cy="123.2" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<line id="nose" x1="58.7" y1="128.2" x2="52.7" y2="131.7" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="264" y="20">R</text>
|
||||
<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="304" y="20">L</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.5 KiB |
@@ -0,0 +1,17 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Plank</title>
|
||||
<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
|
||||
<path id="arm_l" d="M 90.3 124.2 L 90.3 154.2 L 60.3 154.2" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 174.0 139.0 L 219.3 147.0 L 258.7 153.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 168.0 137.0 Q 125.2 129.4 84.3 122.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 84.3 122.2 L 84.3 152.2 L 54.3 152.2" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 168.0 137.0 L 213.3 145.0 L 252.7 151.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="64.6" cy="118.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<line id="nose" x1="55.9" y1="123.8" x2="49.9" y2="127.3" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="264" y="20">R</text>
|
||||
<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="304" y="20">L</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.5 KiB |
@@ -0,0 +1,36 @@
|
||||
# Plank
|
||||
|
||||
The baseline anti-extension hold — a rigid line from head to heels.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Anti-extension (isometric hold)
|
||||
- **Targets:** Rectus abdominis, deep core, glutes, shoulders
|
||||
- **Prescription:** 3 × 30–60 s holds
|
||||
|
||||
## Setup
|
||||
|
||||
Forearms on the floor, elbows under shoulders, feet together behind you. One
|
||||
straight line from the back of the head to the heels.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Squeeze glutes and quads hard, tuck ribs down toward the pelvis.
|
||||
2. Press the floor away through the forearms — no sagging between the shoulders.
|
||||
3. Breathe shallowly behind the brace and hold.
|
||||
|
||||
## Cues
|
||||
|
||||
- Glutes and quads *tight* — a plank fails at the hips first.
|
||||
- Ribs down: think "short front, long back".
|
||||
- If the hips sag or the lower back takes over, the set is done.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Hips sagging (lower back extension — the exact thing to resist).
|
||||
- Hips piked high to make the hold easier.
|
||||
- Holding the breath entirely.
|
||||
|
||||
## Progression
|
||||
|
||||
Knee plank → full plank → feet elevated → RKC plank (maximum-tension, shorter
|
||||
holds) → weighted plank
|
||||
@@ -0,0 +1,21 @@
|
||||
{
|
||||
"name": "Plank",
|
||||
"primary": 2,
|
||||
"working": ["spine"],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.4, "tween": 0.7,
|
||||
"root": [172, 114],
|
||||
"spine": [185, 185], "neck": 185, "gaze": 210,
|
||||
"arm_r": [-90, 180], "arm_l": [-90, 180],
|
||||
"leg_r": [-55, 0], "leg_l": [-55, 0]
|
||||
},
|
||||
{
|
||||
"hold": 1.8, "tween": 0.7,
|
||||
"root": [168, 137],
|
||||
"spine": [170, 170], "neck": 170, "gaze": 210,
|
||||
"arm_r": [-90, 180], "arm_l": [-90, 180],
|
||||
"leg_r": [-10, -10], "leg_l": [-10, -10]
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 98 KiB |
@@ -0,0 +1,17 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Plank</title>
|
||||
<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
|
||||
<path id="arm_l" d="M 90.3 124.2 L 90.3 154.2 L 60.3 154.2" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 174.0 139.0 L 219.3 147.0 L 258.7 153.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 168.0 137.0 Q 125.2 129.4 84.3 122.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 84.3 122.2 L 84.3 152.2 L 54.3 152.2" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 168.0 137.0 L 213.3 145.0 L 252.7 151.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="64.6" cy="118.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<line id="nose" x1="55.9" y1="123.8" x2="49.9" y2="127.3" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="264" y="20">R</text>
|
||||
<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="304" y="20">L</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 1.5 KiB |
Reference in New Issue
Block a user