Add the remaining census stations: Pec Deck, Rear Delt Fly, cable staples

Pec Deck and Rear Delt Fly author the face-on and from-behind cameras; Triceps Pushdown and Face Pull are the cable station's two entries per the coverage model (cable curl/crossover are considered exclusions). Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
2026-07-07 12:12:02 -04:00
parent 5bbe3f6ff0
commit b545ad05c9
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+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Face Pull</title>
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+    <text x="292" y="20">far</text>
+  </g>
+</svg>
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+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Face Pull</title>
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+</svg>
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+# Face Pull
+
+The cable pull to the face — elbows high and wide, rope to the bridge of
+the nose. Small weight, big shoulders-health payoff.
+
+- **Category:** Main circuit
+- **Type:** Machine-based cable pull (rear delts)
+- **Targets:** Rear delts, mid-back, rotator cuff
+- **Prescription:** 3 × 12–15, light
+
+## Setup
+
+Set a rope attachment at face height (or slightly above). Grip with
+thumbs toward you, step back until the arms are straight, and stand
+tall with a slight stagger if needed.
+
+## Execution
+
+1. Pull the rope straight toward the bridge of your nose.
+2. Elbows travel high and wide; at the end the knuckles point back
+   beside the ears.
+3. Pause, then let the arms straighten slowly forward.
+
+## Cues
+
+- Elbows lead and stay at shoulder height the whole pull.
+- Pull the rope apart as it reaches the face.
+- Ribs down; the trunk doesn't lean back to finish the rep.
+
+## Common Mistakes
+
+- Turning it into a row with elbows dropping to the ribs.
+- Too much weight — the shoulders shrug and the trunk sways.
+- Anchor set too low, dragging the pull toward the chest.
+
+## Progression
+
+Add reps and pause length before weight; the Rear Delt Fly machine
+covers the same muscles with chest support.
@@ -0,0 +1,38 @@
+{
+  "name": "Face Pull",
+  "primary": 2,
+  "camera": {"zoom": 0.7},
+  "working": ["arm_r", "arm_l"],
+  "props": [
+    {"type": "scene", "shapes": [
+      {"kind": "circle", "c": [242, -30], "r": 4, "fill": true, "color": "prop"}
+    ]},
+    {"type": "cable", "from": [242, -30], "to": ["hand_r", "hand_l"], "w": 3}
+  ],
+  "frames": [
+    {
+      "hold": 0.4, "tween": 1.0,
+      "root": {"pos": [150, 66], "pitch": 5},
+      "spine": [0, 2],
+      "neck": 4, "head": -6,
+      "shoulder_r": 95, "elbow_r": 10,
+      "shoulder_l": 95, "elbow_l": 10,
+      "hip_r": 6, "knee_r": 8, "ankle_r": 0,
+      "hip_l": 6, "knee_l": 8, "ankle_l": 0,
+      "pins": {"foot_r": [146, 148], "foot_l": [150, 150],
+               "hand_r": [214, -24], "hand_l": [218, -22]}
+    },
+    {
+      "hold": 0.5, "tween": 1.1,
+      "root": {"pos": [150, 66], "pitch": 5},
+      "spine": [0, 2],
+      "neck": 4, "head": -6,
+      "shoulder_r": {"flexion": 95, "abduction": 15}, "elbow_r": 140,
+      "shoulder_l": {"flexion": 95, "abduction": 15}, "elbow_l": 140,
+      "hip_r": 6, "knee_r": 8, "ankle_r": 0,
+      "hip_l": 6, "knee_l": 8, "ankle_l": 0,
+      "pins": {"foot_r": [146, 148], "foot_l": [150, 150],
+               "hand_r": [170, -26], "hand_l": [174, -24]}
+    }
+  ]
+}
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+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Face Pull</title>
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+</svg>