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>Reverse Crunch</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 93.0 150.0 L 123.0 151.0 L 153.0 152.1" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 178.0 150.0 L 170.0 104.7 L 207.6 118.4" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 172.0 148.0 Q 128.5 148.0 87.0 148.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 172.0 148.0 L 164.0 102.7 L 201.6 116.4" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="67.4" cy="143.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="67.4" y1="133.8" x2="67.4" 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>Reverse Crunch</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 88.6 145.5 L 118.6 146.5 L 148.6 147.6" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 172.0 138.0 L 152.6 96.3 L 192.0 103.3" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 166.0 136.0 Q 124.6 154.5 82.6 143.5" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 166.0 136.0 L 146.6 94.3 L 186.0 101.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="62.6" cy="144.2" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="62.6" y1="134.2" x2="62.6" y2="127.2" 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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# Reverse Crunch
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Curl the pelvis toward the ribs — lower-ab flexion without neck strain.
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- **Category:** Main circuit
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- **Type:** Spinal flexion (lower)
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- **Targets:** Lower rectus abdominis, deep core
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- **Prescription:** 3 × 12–15 reps, controlled negative
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## Setup
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Lie on your back, knees bent toward the chest, shins roughly parallel to the
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floor, arms along your sides pressing lightly into the floor.
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## Execution
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1. Exhale and curl the pelvis up and toward the ribs, lifting the hips off the
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floor — knees travel toward the chin.
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2. Pause briefly at the top.
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3. Lower the hips back down slowly, one vertebra at a time.
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## Cues
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- Curl, don't kick: the knees drifting up should come from the pelvis tilting,
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not from leg swing.
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- Controlled negative — resist gravity all the way down.
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- Keep the head and shoulders relaxed on the floor.
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## Common Mistakes
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- Swinging the legs and lifting with momentum.
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- Pushing hard through the arms instead of the abs.
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- Letting the hips drop back down in one piece.
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## Progression
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Feet-elevated pelvic tilts → reverse crunch → slow 3-count negatives →
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incline (head-up) reverse crunch → dragonflag negatives
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{
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"name": "Reverse Crunch",
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"primary": 2,
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"working": ["spine"],
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"hide": ["arm_r"],
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"frames": [
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{
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"hold": 0.5, "tween": 0.7,
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"root": [172, 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": [100, -20], "leg_l": [100, -20]
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},
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{
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"hold": 0.8, "tween": 0.9,
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"root": [166, 136],
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"spine": [195, 175], "neck": 182, "gaze": 90,
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"arm_l": [-2, -2],
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"leg_r": [115, -10], "leg_l": [115, -10]
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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>Reverse Crunch</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 88.6 145.5 L 118.6 146.5 L 148.6 147.6" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 172.0 138.0 L 152.6 96.3 L 192.0 103.3" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 166.0 136.0 Q 124.6 154.5 82.6 143.5" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 166.0 136.0 L 146.6 94.3 L 186.0 101.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="62.6" cy="144.2" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="62.6" y1="134.2" x2="62.6" y2="127.2" 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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