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>Side Plank</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 99.2 125.7 L 127.4 136.0 L 156.3 143.8" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 180.0 152.0 L 226.0 152.8 L 266.0 153.5" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 174.0 150.0 Q 132.6 136.6 93.2 123.7" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 93.2 123.7 L 90.0 153.6 L 60.0 152.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 174.0 150.0 L 220.0 150.8 L 260.0 151.5" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="74.1" cy="117.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="64.2" y1="116.7" x2="57.2" y2="116.1" 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>Side Plank</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 96.3 124.2 L 101.5 94.7 L 106.7 65.2" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 180.0 139.0 L 225.3 147.0 L 264.7 153.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 174.0 137.0 Q 131.2 129.4 90.3 122.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 90.3 122.2 L 90.0 152.2 L 60.0 152.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 174.0 137.0 L 219.3 145.0 L 258.7 151.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="70.6" cy="118.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="60.6" y1="118.8" x2="53.6" y2="118.8" 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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# Side Plank
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Anti-lateral-flexion hold — resist the hips dropping toward the floor.
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- **Category:** Main circuit
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- **Type:** Anti-lateral flexion (isometric hold)
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- **Targets:** Obliques, quadratus lumborum, glute medius, shoulder stability
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- **Prescription:** 3 × 20–45 s per side
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## Setup
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Lie on one side, elbow directly under the shoulder, forearm across the floor.
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Feet stacked (or staggered), body in one straight line.
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## Execution
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1. Drive the hips up until shoulders, hips, and ankles form a straight line.
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2. Stack the hips vertically — don't let the top hip roll forward or back.
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3. Hold, then switch sides.
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## Cues
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- Hips *high*: most people sag an inch without noticing.
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- Push the floor away through the forearm — no collapsing into the shoulder.
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- Squeeze the bottom-side obliques and the glutes the whole hold.
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## Common Mistakes
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- Hips dropping toward the floor (the exact motion to resist).
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- Rolling the chest toward the ceiling or the floor.
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- Elbow drifting away from under the shoulder.
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## Progression
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Knees-down side plank → full side plank → top leg raised → reach-through
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(thread the top arm under the body and back up)
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{
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"name": "Side Plank",
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"primary": 2,
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"working": ["spine"],
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"frames": [
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{
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"hold": 0.4, "tween": 0.8,
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"root": [174, 150],
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"spine": [162, 162], "neck": 162, "gaze": 175,
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"arm_r": [-90, 180], "arm_l": [-20, -15],
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"leg_r": [-1, -1], "leg_l": [-1, -1],
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"pins": {"hand_r": [60, 152]}
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},
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{
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"hold": 1.8, "tween": 0.8,
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"root": [174, 137],
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"spine": [170, 170], "neck": 170, "gaze": 180,
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"arm_r": [-90, 180], "arm_l": [80, 80],
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"leg_r": [-10, -10], "leg_l": [-10, -10],
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"pins": {"hand_r": [60, 152]}
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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>Side Plank</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 96.3 124.2 L 101.5 94.7 L 106.7 65.2" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_l" d="M 180.0 139.0 L 225.3 147.0 L 264.7 153.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 174.0 137.0 Q 131.2 129.4 90.3 122.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 90.3 122.2 L 90.0 152.2 L 60.0 152.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 174.0 137.0 L 219.3 145.0 L 258.7 151.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="70.6" cy="118.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="60.6" y1="118.8" x2="53.6" y2="118.8" 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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