Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
2026-07-08 07:51:30 -04:00
parent 29f04a878a
commit a93cbc30b7
98 changed files with 321 additions and 50 deletions
@@ -7,6 +7,7 @@ supported.
 - **Type:** Machine-based trunk flexion
 - **Targets:** Rectus abdominis, deep core
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ hips and glutes.
 - **Type:** Machine-based hip abduction
 - **Targets:** Gluteus medius, gluteus minimus, outer thighs
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ inner thighs.
 - **Type:** Machine-based hip adduction
 - **Targets:** Adductors, inner thighs
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ the pad so only the forearms move.
 - **Type:** Machine-based elbow flexion (isolation)
 - **Targets:** Biceps brachii, brachialis
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ the trunk back in line with the legs.
 - **Type:** Machine-based back extension (hip hinge)
 - **Targets:** Spinal erectors, glutes, hamstrings
 - **Prescription:** 3 × 10–15
+- **Defaults:** 3 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ heels, stand back up.
 - **Type:** Free-weight compound squat
 - **Targets:** Quadriceps, glutes, adductors, trunk
 - **Prescription:** 4 × 6–8
+- **Defaults:** 4 × 6 weighted

 ## Setup

@@ -7,6 +7,7 @@ and press it back to straight arms.
 - **Type:** Free-weight horizontal press
 - **Targets:** Chest, front delts, triceps
 - **Prescription:** 4 × 6–8
+- **Defaults:** 4 × 6 weighted

 ## Setup

@@ -7,6 +7,7 @@ twist.
 - **Type:** Anti-rotation
 - **Targets:** Spinal erectors, glutes, deep core, shoulder stability
 - **Prescription:** Warm-up 8 per side; main circuit 3 × 8–10 per side, slow
+- **Defaults:** 3 × 8 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ sit down between the heels. The pattern every loaded squat is built on.
 - **Type:** Bodyweight squat
 - **Targets:** Quadriceps, glutes, mobility
 - **Prescription:** 3 × 15–20, or 10 slow reps as a warm-up
+- **Defaults:** 3 × 15 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ a hard squeeze at the top.
 - **Type:** Machine-based calf raise
 - **Targets:** Soleus, gastrocnemius
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -6,6 +6,7 @@ Gentle spinal mobility drill that wakes up the whole trunk before core work.
 - **Type:** Spinal mobility
 - **Targets:** Thoracic and lumbar spine, deep core awareness
 - **Prescription:** 10 slow reps (one rep = cat + cow)
+- **Defaults:** 3 × 10 bodyweight

 ## Setup

@@ -6,6 +6,7 @@ forward from the chest.
 - **Category:** Main circuit
 - **Type:** Machine-based horizontal press
 - **Targets:** Pectorals, anterior deltoids, triceps
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ lower. Short range, all abs.
 - **Type:** Spinal flexion (upper)
 - **Targets:** Rectus abdominis
 - **Prescription:** 3 × 15–20, slow
+- **Defaults:** 3 × 15 bodyweight

 ## Setup

@@ -6,6 +6,7 @@ Anti-extension drill — the limbs move while the trunk stays perfectly still.
 - **Type:** Anti-extension
 - **Targets:** Deep core (transverse abdominis), hip flexor control
 - **Prescription:** 8 per side, slow and controlled
+- **Defaults:** 3 × 8 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ the hips through.
 - **Type:** Free-weight compound hinge
 - **Targets:** Glutes, hamstrings, spinal erectors, grip
 - **Prescription:** 4 × 6–8
+- **Defaults:** 4 × 6 weighted

 ## Setup

@@ -7,6 +7,7 @@ elbow depth, then press back to straight arms.
 - **Type:** Bodyweight elbow extension (chest/triceps press)
 - **Targets:** Triceps, chest, front delts
 - **Prescription:** 3 × 6–12
+- **Defaults:** 3 × 6 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ the bar, one weight in each hand.
 - **Type:** Free-weight horizontal press (dumbbells)
 - **Targets:** Chest, front delts, triceps
 - **Prescription:** 3 × 8–12
+- **Defaults:** 3 × 8 weighted

 ## Setup

@@ -7,6 +7,7 @@ dumbbells from a full hang to the shoulders.
 - **Type:** Free-weight elbow flexion (dumbbells)
 - **Targets:** Biceps, forearms
 - **Prescription:** 3 × 10–12
+- **Defaults:** 3 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ hugging arc, elbows softly fixed.
 - **Type:** Free-weight chest fly (dumbbells)
 - **Targets:** Chest, front delts
 - **Prescription:** 3 × 10–15, light and controlled
+- **Defaults:** 3 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ from a dead hang to the ribs.
 - **Type:** Free-weight horizontal pull (dumbbell)
 - **Targets:** Lats, mid-back, biceps
 - **Prescription:** 3 × 8–12 per side
+- **Defaults:** 3 × 8 weighted

 ## Setup

@@ -7,6 +7,7 @@ press from the shoulders to lockout overhead.
 - **Type:** Free-weight vertical press (dumbbells)
 - **Targets:** Shoulders, triceps, upper chest
 - **Prescription:** 3 × 8–12
+- **Defaults:** 3 × 8 weighted

 ## Setup

@@ -7,6 +7,7 @@ the nose. Small weight, big shoulders-health payoff.
 - **Type:** Machine-based cable pull (rear delts)
 - **Targets:** Rear delts, mid-back, rotator cuff
 - **Prescription:** 3 × 12–15, light
+- **Defaults:** 3 × 12 weighted

 ## Setup

@@ -7,6 +7,7 @@ body is a straight line from shoulders to knees.
 - **Type:** Hip extension (floor)
 - **Targets:** Glutes, hamstrings
 - **Prescription:** 3 × 12–15, squeeze at the top
+- **Defaults:** 3 × 12 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ between the heels. The friendliest way to load a squat.
 - **Type:** Free-weight squat (dumbbell)
 - **Targets:** Quadriceps, glutes, trunk
 - **Prescription:** 3 × 10–12
+- **Defaults:** 3 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ drive the hips up to a straight line.
 - **Type:** Free-weight hip extension
 - **Targets:** Glutes, hamstrings
 - **Prescription:** 4 × 8–10
+- **Defaults:** 4 × 8 weighted

 ## Setup

@@ -6,6 +6,7 @@ The gold standard for deep core tension — a shallow, rigid banana shape.
 - **Type:** Anti-extension (isometric hold)
 - **Targets:** Rectus abdominis, deep core, hip flexors
 - **Prescription:** 3 × 20–40 s holds
+- **Defaults:** 3 × 20 s

 ## Setup

@@ -7,6 +7,7 @@ chest.
 - **Type:** Free-weight incline press
 - **Targets:** Upper chest, front delts, triceps
 - **Prescription:** 3 × 8–10
+- **Defaults:** 3 × 8 weighted

 ## Setup

@@ -7,6 +7,7 @@ down from overhead.
 - **Type:** Machine-based vertical pull
 - **Targets:** Latissimus dorsi, mid-back, rear delts, biceps
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ the arms are level with the shoulders.
 - **Type:** Free-weight lateral raise (dumbbells)
 - **Targets:** Side delts
 - **Prescription:** 3 × 12–15, light
+- **Defaults:** 3 × 12 weighted

 ## Setup

@@ -7,6 +7,7 @@ the thighs in place.
 - **Type:** Machine-based isolation (knee flexion)
 - **Targets:** Hamstrings (biceps femoris, semitendinosus, semimembranosus)
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ stay pinned to the seat.
 - **Type:** Machine-based isolation (knee extension)
 - **Targets:** Quadriceps (rectus femoris, vastus lateralis/medialis)
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ supported.
 - **Type:** Machine-based compound push
 - **Targets:** Quadriceps, glutes, hamstrings
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -6,6 +6,7 @@ Lower-ab builder — the slow lowering is the exercise.
 - **Type:** Anti-extension (dynamic)
 - **Targets:** Lower rectus abdominis, hip flexors, deep core
 - **Prescription:** 3 × 8–15 reps, slow negatives
+- **Defaults:** 3 × 8 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ back up through the front heel. Bodyweight first, dumbbells in hand later.
 - **Type:** Split-stance squat (bodyweight or dumbbells)
 - **Targets:** Quadriceps, glutes, balance
 - **Prescription:** 3 × 8–10 per side
+- **Defaults:** 3 × 8 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ the machine's fixed arc.
 - **Type:** Machine-based chest fly
 - **Targets:** Chest, front delts
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -6,6 +6,7 @@ The baseline anti-extension hold — a rigid line from head to heels.
 - **Type:** Anti-extension (isometric hold)
 - **Targets:** Rectus abdominis, deep core, glutes, shoulders
 - **Prescription:** 3 × 30–60 s holds
+- **Defaults:** 3 × 30 s

 ## Setup

@@ -7,6 +7,7 @@ lower all the way back down.
 - **Type:** Bodyweight vertical pull
 - **Targets:** Lats, biceps, mid-back, grip
 - **Prescription:** 3 × as many strict reps as possible
+- **Defaults:** 3 × 8 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ press back up without the hips sagging.
 - **Type:** Bodyweight horizontal press
 - **Targets:** Chest, front delts, triceps, trunk
 - **Prescription:** 3 × 8–15
+- **Defaults:** 3 × 8 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ wide and back, hitting what pressing never touches.
 - **Type:** Machine-based reverse fly
 - **Targets:** Rear delts, mid-back
 - **Prescription:** 3 × 12–15, light
+- **Defaults:** 3 × 12 weighted

 ## Setup

@@ -6,6 +6,7 @@ Curl the pelvis toward the ribs — lower-ab flexion without neck strain.
 - **Type:** Spinal flexion (lower)
 - **Targets:** Lower rectus abdominis, deep core
 - **Prescription:** 3 × 12–15 reps, controlled negative
+- **Defaults:** 3 × 12 bodyweight

 ## Setup

@@ -7,6 +7,7 @@ the hamstrings stop you, then stand back up. Barbell or dumbbells.
 - **Type:** Free-weight hinge (barbell or dumbbells)
 - **Targets:** Hamstrings, glutes, spinal erectors
 - **Prescription:** 3 × 8–10
+- **Defaults:** 3 × 8 weighted

 ## Setup

@@ -7,6 +7,7 @@ obliques.
 - **Type:** Machine-based trunk rotation
 - **Targets:** Obliques, deep core
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ straight back against the chest pad.
 - **Type:** Machine-based horizontal pull
 - **Targets:** Mid-back, latissimus dorsi, rear delts, biceps
 - **Prescription:** 4 × 10
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -6,6 +6,7 @@ against the pad.
 - **Category:** Main circuit
 - **Type:** Machine-based vertical press
 - **Targets:** Deltoids, triceps, upper trapezius
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -6,6 +6,7 @@ Anti-lateral-flexion hold — resist the hips dropping toward the floor.
 - **Type:** Anti-lateral flexion (isometric hold)
 - **Targets:** Obliques, quadratus lumborum, glute medius, shoulder stability
 - **Prescription:** 3 × 20–45 s per side
+- **Defaults:** 3 × 20 s

 ## Setup

@@ -6,6 +6,7 @@ chest to full extension.
 - **Category:** Main circuit
 - **Type:** Machine-based elbow extension
 - **Targets:** Triceps brachii
+- **Defaults:** 4 × 10 weighted

 ## Setup

@@ -7,6 +7,7 @@ chest height down to straight arms.
 - **Type:** Machine-based cable elbow extension
 - **Targets:** Triceps
 - **Prescription:** 3 × 10–12
+- **Defaults:** 3 × 10 weighted

 ## Setup