Add the hinge pattern: Deadlift, RDL, Glute Bridge, Hip Thrust, Back Extension

The biggest hole in the coverage matrix - the hinge had zero entries in any modality. Deadlift and Romanian Deadlift are the library's first standing (camera.zoom) and first barbell motions. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
2026-07-07 11:53:43 -04:00
parent e4bedc5bda
commit b71ee0a355
33 changed files with 699 additions and 0 deletions
@@ -0,0 +1,23 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Back Extension</title>
+  <path d="M 60.0 160.4 L 264.9 160.4 L 264.9 150.0 L 60.0 150.0 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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+  <path id="spine" d="M 150.0 102.0 Q 192.4 114.2 224.7 141.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_r" d="M 224.7 142.9 L 194.8 140.8 L 216.3 161.4" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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+  </g>
+</svg>
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+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Back Extension</title>
+  <path d="M 60.0 160.4 L 264.9 160.4 L 264.9 150.0 L 60.0 150.0 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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+  <circle cx="80.1" cy="142.6" r="4.5" fill="#6b7180"/>
+  <circle id="head" cx="242.9" cy="54.2" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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+  </g>
+</svg>
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+# Back Extension
+
+The roman-chair hinge — hips anchored on the pad, fold forward, then raise
+the trunk back in line with the legs.
+
+- **Category:** Main circuit
+- **Type:** Machine-based back extension (hip hinge)
+- **Targets:** Spinal erectors, glutes, hamstrings
+- **Prescription:** 3 × 10–15
+
+## Setup
+
+Set the pad so its top edge sits at the crease of your hips — you must be
+able to fold freely over it. Hook your heels under the ankle rollers,
+cross your arms over your chest.
+
+## Execution
+
+1. Fold forward over the pad with a controlled, mostly-flat back.
+2. Lower until the hamstrings stop you, without going slack.
+3. Squeeze glutes and back to raise the trunk until it lines up with the
+   legs — no higher.
+
+## Cues
+
+- Movement comes from the hips with the back held long.
+- Rise to a straight body line, not into an arch.
+- Slow down; momentum does nothing here.
+
+## Common Mistakes
+
+- Pad set too high, blocking the hinge.
+- Hyperextending past the body line at the top.
+- Swinging up with momentum.
+
+## Progression
+
+Slow the lowering phase, add a pause at the top, then hold a plate to the
+chest for load.
@@ -0,0 +1,37 @@
+{
+  "name": "Back Extension",
+  "primary": 2,
+  "working": ["spine"],
+  "props": [
+    {"type": "scene", "shapes": [
+      {"kind": "line", "pts": [[102, 124], [154, 106]], "w": 9, "depth": 8},
+      {"kind": "line", "pts": [[130, 122], [130, 150]], "w": 5},
+      {"kind": "line", "pts": [[58, 142], [88, 142]], "w": 5, "depth": 6}
+    ]},
+    {"type": "roller", "at": ["foot_r", "foot_l"], "r": 4.5, "side": 1, "back": 4}
+  ],
+  "frames": [
+    {
+      "hold": 0.4, "tween": 1.0,
+      "root": {"pos": [150, 102], "pitch": 112},
+      "spine": [0, 12],
+      "neck": 10, "head": -30,
+      "shoulder_r": 30, "elbow_r": 140,
+      "shoulder_l": 30, "elbow_l": 140,
+      "hip_r": 48, "knee_r": 12, "ankle_r": 12,
+      "hip_l": 48, "knee_l": 12, "ankle_l": 12,
+      "pins": {"foot_r": [72, 136], "foot_l": [76, 138]}
+    },
+    {
+      "hold": 0.6, "tween": 1.1,
+      "root": {"pos": [150, 102], "pitch": 65},
+      "spine": [0, -6],
+      "neck": 5, "head": -55,
+      "shoulder_r": 30, "elbow_r": 140,
+      "shoulder_l": 30, "elbow_l": 140,
+      "hip_r": 2, "knee_r": 12, "ankle_r": 12,
+      "hip_l": 2, "knee_l": 12, "ankle_l": 12,
+      "pins": {"foot_r": [72, 136], "foot_l": [76, 138]}
+    }
+  ]
+}
@@ -0,0 +1,23 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Back Extension</title>
+  <path d="M 60.0 160.4 L 264.9 160.4 L 264.9 150.0 L 60.0 150.0 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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+  <path id="leg_r" d="M 150.0 103.2 L 110.7 126.8 L 72.0 136.7 L 76.9 146.4" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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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>Deadlift</title>
+  <path d="M 104.0 157.7 L 198.8 157.7 L 198.8 150.5 L 104.0 150.5 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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+  <path id="spine" d="M 112.4 108.6 Q 142.6 103.8 169.8 93.5" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_r" d="M 169.8 94.8 L 164.3 114.8 L 158.1 134.6" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
+  <path d="M 141.4 133.7 L 177.8 133.7" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle cx="141.4" cy="133.7" r="11.2" fill="#6b7180"/>
+  <circle cx="177.8" cy="133.7" r="11.2" fill="#6b7180"/>
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+    <line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
+    <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>Deadlift</title>
+  <path d="M 104.0 157.5 L 198.8 157.5 L 198.8 150.2 L 104.0 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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+  <path id="spine" d="M 153.0 90.4 Q 158.3 60.9 163.3 32.7" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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+  <path d="M 143.9 73.2 L 180.3 73.2" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle cx="143.9" cy="73.2" r="11.2" fill="#6b7180"/>
+  <circle cx="180.3" cy="73.2" r="11.2" fill="#6b7180"/>
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+    <text x="292" y="20">far</text>
+  </g>
+</svg>
@@ -0,0 +1,40 @@
+# Deadlift
+
+The barbell hip hinge — brace hard, then stand up with the bar by driving
+the hips through.
+
+- **Category:** Main circuit
+- **Type:** Free-weight compound hinge
+- **Targets:** Glutes, hamstrings, spinal erectors, grip
+- **Prescription:** 4 × 6–8
+
+## Setup
+
+Stand with the bar over mid-foot, feet hip-width. Hinge down with a flat
+back and grip the bar just outside your legs. Shoulders slightly ahead of
+the bar, hips higher than knees, chest up.
+
+## Execution
+
+1. Take the slack out of the bar, brace your trunk, then push the floor
+   away — hips and shoulders rise together.
+2. Once the bar passes the knees, drive the hips forward to stand tall.
+3. Lower under control by hinging at the hips first, then bending the
+   knees once the bar clears them.
+
+## Cues
+
+- Flat back from setup to lockout — the spine never rounds or overarches.
+- Keep the bar dragging close to the legs the whole way.
+- Finish with glutes, not by leaning back.
+
+## Common Mistakes
+
+- Squatting the weight up — hips too low, knees pushed forward.
+- Rounding the lower back off the floor.
+- Jerking the bar off the ground instead of pushing through the legs.
+
+## Progression
+
+Add weight in small jumps while all reps stay flat-backed; start from
+blocks or a rack if floor mobility isn't there yet.
@@ -0,0 +1,35 @@
+{
+  "name": "Deadlift",
+  "primary": 1,
+  "camera": {"zoom": 0.7},
+  "working": ["leg_r", "leg_l", "spine"],
+  "props": [
+    {"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 26, "plateR": 16}
+  ],
+  "frames": [
+    {
+      "hold": 0.4, "tween": 1.0,
+      "root": {"pos": [92, 90], "pitch": 78},
+      "spine": [0, -6],
+      "neck": 5, "head": -70,
+      "shoulder_r": 75, "elbow_r": 5,
+      "shoulder_l": 75, "elbow_l": 5,
+      "hip_r": 115, "knee_r": 30, "ankle_r": 15,
+      "hip_l": 115, "knee_l": 30, "ankle_l": 15,
+      "pins": {"foot_r": [150, 147], "foot_l": [154, 149],
+               "hand_r": [156, 130], "hand_l": [160, 132]}
+    },
+    {
+      "hold": 0.4, "tween": 1.2,
+      "root": {"pos": [150, 64], "pitch": 10},
+      "spine": [0, 0],
+      "neck": 2, "head": -8,
+      "shoulder_r": 10, "elbow_r": 3,
+      "shoulder_l": 10, "elbow_l": 3,
+      "hip_r": 8, "knee_r": 5, "ankle_r": 0,
+      "hip_l": 8, "knee_l": 5, "ankle_l": 0,
+      "pins": {"foot_r": [150, 147], "foot_l": [154, 149],
+               "hand_r": [161, 38], "hand_l": [165, 40]}
+    }
+  ]
+}
@@ -0,0 +1,22 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Deadlift</title>
+  <path d="M 104.0 157.7 L 198.8 157.7 L 198.8 150.5 L 104.0 150.5 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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+  </g>
+</svg>
@@ -0,0 +1,19 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Glute Bridge</title>
+  <path d="M 42.2 161.0 L 235.6 161.0 L 235.6 150.6 L 42.2 150.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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+  <path id="pelvisBar" d="M 173.9 144.8 L 168.0 144.0 L 168.0 145.2" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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+  <path id="arm_r" d="M 83.0 145.9 L 112.9 148.0 L 142.9 150.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="leg_r" d="M 168.0 145.2 L 197.5 110.5 L 205.0 149.2 L 215.6 146.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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+  </g>
+</svg>
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+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Glute Bridge</title>
+  <path d="M 42.2 160.6 L 235.6 160.6 L 235.6 150.2 L 42.2 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
+  <path id="arm_l" d="M 99.1 147.4 L 128.7 142.2 L 158.2 137.1" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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+  <path id="spine" d="M 172.0 116.0 Q 130.6 129.3 93.2 147.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="leg_r" d="M 172.0 117.2 L 217.6 111.3 L 205.0 148.7 L 215.7 151.2" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_r" d="M 93.2 149.2 L 122.8 144.1 L 152.3 139.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle id="head" cx="75.0" cy="139.3" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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+  <g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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+  </g>
+</svg>
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+# Glute Bridge
+
+The floor hip hinge — drive through the heels and lift the hips until the
+body is a straight line from shoulders to knees.
+
+- **Category:** Warm-up and main circuit
+- **Type:** Hip extension (floor)
+- **Targets:** Glutes, hamstrings
+- **Prescription:** 3 × 12–15, squeeze at the top
+
+## Setup
+
+Lie on your back, knees bent, feet flat on the floor about hip-width and
+close enough that your fingertips can graze your heels. Arms rest at your
+sides.
+
+## Execution
+
+1. Press through the heels and squeeze the glutes to lift the hips.
+2. Stop when shoulders, hips and knees form a straight line — no arching
+   past it.
+3. Hold the squeeze for a beat, then lower with control.
+
+## Cues
+
+- The glutes lift the hips; the lower back just comes along.
+- Ribs stay down — finish with the glutes, not by overarching.
+- Knees track over the feet, never falling inward or out.
+
+## Common Mistakes
+
+- Pushing through the toes instead of the heels.
+- Overarching the lower back at the top.
+- Bouncing reps off the floor.
+
+## Progression
+
+Pause holds at the top, then single-leg bridges; graduate to the barbell
+Hip Thrust for load.
@@ -0,0 +1,29 @@
+{
+  "name": "Glute Bridge",
+  "primary": 2,
+  "working": ["leg_r", "leg_l"],
+  "frames": [
+    {
+      "hold": 0.4, "tween": 0.8,
+      "root": {"pos": [168, 144], "pitch": -90},
+      "spine": [0, 0],
+      "neck": 20, "head": -6,
+      "shoulder_r": -4, "elbow_r": 0,
+      "shoulder_l": -4, "elbow_l": 0,
+      "hip_r": 72, "knee_r": 82, "ankle_r": 5,
+      "hip_l": 72, "knee_l": 82, "ankle_l": 5,
+      "pins": {"foot_r": [205, 148], "foot_l": [209, 150]}
+    },
+    {
+      "hold": 0.9, "tween": 1.0,
+      "root": {"pos": [172, 116], "pitch": -110},
+      "spine": [0, -4],
+      "neck": 48, "head": -6,
+      "shoulder_r": -14, "elbow_r": 0,
+      "shoulder_l": -14, "elbow_l": 0,
+      "hip_r": 16, "knee_r": 92, "ankle_r": 5,
+      "hip_l": 16, "knee_l": 92, "ankle_l": 5,
+      "pins": {"foot_r": [205, 148], "foot_l": [209, 150]}
+    }
+  ]
+}
@@ -0,0 +1,19 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Glute Bridge</title>
+  <path d="M 42.2 160.6 L 235.6 160.6 L 235.6 150.2 L 42.2 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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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>Hip Thrust</title>
+  <path d="M 32.5 160.9 L 229.8 160.9 L 229.8 150.5 L 32.5 150.5 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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+  <path d="M 68.0 127.0 L 68.0 150.0" stroke="#c5cad4" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_l" d="M 75.2 110.3 L 105.1 108.2 L 128.0 127.2" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="leg_l" d="M 155.9 136.8 L 193.4 110.6 L 207.0 147.6 L 217.0 143.1" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="girdle" d="M 75.2 110.3 L 69.3 110.2 L 69.3 112.1" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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+  <path id="spine" d="M 150.0 136.0 Q 107.3 127.0 69.3 110.2" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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+  <path d="M 100.0 128.1 L 152.0 128.1" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle cx="100.0" cy="128.1" r="13" fill="#6b7180"/>
+  <circle cx="152.0" cy="128.1" r="13" fill="#6b7180"/>
+  <circle id="head" cx="60.2" cy="92.7" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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+    <line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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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>Hip Thrust</title>
+  <path d="M 32.5 160.6 L 229.8 160.6 L 229.8 150.2 L 32.5 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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+  <path d="M 68.0 127.0 L 68.0 150.0" stroke="#c5cad4" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_l" d="M 73.0 111.2 L 101.5 102.0 L 130.0 111.1" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="leg_l" d="M 157.9 114.8 L 203.4 108.1 L 207.0 147.3 L 217.8 145.4" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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+  <path id="leg_r" d="M 152.0 115.2 L 197.5 108.7 L 203.0 147.7 L 213.7 145.3" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
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+  <path d="M 102.0 112.0 L 154.0 112.0" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
+  <circle cx="102.0" cy="112.0" r="13" fill="#6b7180"/>
+  <circle cx="154.0" cy="112.0" r="13" fill="#6b7180"/>
+  <circle id="head" cx="54.5" cy="95.8" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
+  <line id="nose" x1="61.8" y1="89.0" x2="67.0" y2="84.3" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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+    <line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
+    <text x="243" y="20">near</text>
+    <line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
+    <text x="292" y="20">far</text>
+  </g>
+</svg>
@@ -0,0 +1,38 @@
+# Hip Thrust
+
+The loaded glute bridge — shoulders on a bench, barbell across the hips,
+drive the hips up to a straight line.
+
+- **Category:** Main circuit
+- **Type:** Free-weight hip extension
+- **Targets:** Glutes, hamstrings
+- **Prescription:** 4 × 8–10
+
+## Setup
+
+Sit on the floor with your upper back against a bench, the bar (padded)
+across your hips, hands steadying it. Feet flat, hip-width, heels under
+the knees.
+
+## Execution
+
+1. Brace, tuck the chin, and drive through the heels to lift the hips.
+2. Stop when shoulders, hips and knees are level — a flat tabletop.
+3. Squeeze the glutes at the top, then lower the hips under control.
+
+## Cues
+
+- Chin tucked, ribs down — the body hinges around the bench edge.
+- Full lockout comes from the glutes, not from arching the back.
+- Shins vertical at the top; adjust foot distance until they are.
+
+## Common Mistakes
+
+- Overarching the lower back instead of finishing with the glutes.
+- Feet too far forward, turning it into a hamstring exercise.
+- Cutting the range short at the top.
+
+## Progression
+
+Start with the bar alone to groove the pattern, then add plates; pause
+reps at the top for extra glute work.
@@ -0,0 +1,38 @@
+{
+  "name": "Hip Thrust",
+  "primary": 2,
+  "working": ["leg_r", "leg_l"],
+  "props": [
+    {"type": "scene", "shapes": [
+      {"kind": "line", "pts": [[50, 122], [88, 122]], "w": 9, "depth": 8},
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+    ]},
+    {"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 26, "plateR": 13}
+  ],
+  "frames": [
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+      "hold": 0.4, "tween": 0.8,
+      "root": {"pos": [150, 136], "pitch": -75},
+      "spine": [0, 6],
+      "neck": 42, "head": -4,
+      "shoulder_r": 4, "elbow_r": 8,
+      "shoulder_l": 4, "elbow_l": 8,
+      "hip_r": 78, "knee_r": 88, "ankle_r": 5,
+      "hip_l": 78, "knee_l": 88, "ankle_l": 5,
+      "pins": {"foot_r": [203, 147], "foot_l": [207, 149],
+               "hand_r": [124, 127], "hand_l": [128, 129]}
+    },
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+      "hold": 0.9, "tween": 1.0,
+      "root": {"pos": [152, 114], "pitch": -89},
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+      "shoulder_r": 4, "elbow_r": 8,
+      "shoulder_l": 4, "elbow_l": 8,
+      "hip_r": 24, "knee_r": 92, "ankle_r": 5,
+      "hip_l": 24, "knee_l": 92, "ankle_l": 5,
+      "pins": {"foot_r": [203, 147], "foot_l": [207, 149],
+               "hand_r": [126, 111], "hand_l": [130, 113]}
+    }
+  ]
+}
@@ -0,0 +1,24 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Hip Thrust</title>
+  <path d="M 32.5 160.6 L 229.8 160.6 L 229.8 150.2 L 32.5 150.2 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
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+  </g>
+</svg>
@@ -0,0 +1,22 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Romanian Deadlift</title>
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+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Romanian Deadlift</title>
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+# Romanian Deadlift
+
+The stretch-focused hip hinge — push the hips back with soft knees until
+the hamstrings stop you, then stand back up. Barbell or dumbbells.
+
+- **Category:** Main circuit
+- **Type:** Free-weight hinge (barbell or dumbbells)
+- **Targets:** Hamstrings, glutes, spinal erectors
+- **Prescription:** 3 × 8–10
+
+## Setup
+
+Stand tall holding the bar (or dumbbells) at the hips, feet hip-width,
+knees unlocked. Set your shoulders back and brace.
+
+## Execution
+
+1. Push the hips straight back and let the weight slide down the thighs,
+   back flat, knees only slightly bent.
+2. Stop when the hamstrings are fully stretched — usually just below the
+   knees — without the back rounding.
+3. Drive the hips forward to stand tall again.
+
+## Cues
+
+- The hips travel backward, not down — this is not a squat.
+- Weight stays close to the legs the whole rep.
+- Feel the hamstrings load on the way down; that stretch is the exercise.
+
+## Common Mistakes
+
+- Bending the knees more as the weight lowers, turning it into a deadlift.
+- Rounding the back to reach the floor — depth comes from the hips.
+- Rushing the lowering phase.
+
+## Progression
+
+Add weight once the full stretch is reached with a flat back every rep;
+single-leg RDLs for balance and asymmetry work.
@@ -0,0 +1,35 @@
+{
+  "name": "Romanian Deadlift",
+  "primary": 1,
+  "camera": {"zoom": 0.7},
+  "working": ["leg_r", "leg_l", "spine"],
+  "props": [
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+    },
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+      "spine": [0, 0],
+      "neck": 2, "head": -8,
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+      "shoulder_l": 10, "elbow_l": 3,
+      "hip_r": 8, "knee_r": 8, "ankle_r": 0,
+      "hip_l": 8, "knee_l": 8, "ankle_l": 0,
+      "pins": {"foot_r": [158, 147], "foot_l": [162, 149],
+               "hand_r": [169, 38], "hand_l": [173, 40]}
+    }
+  ]
+}
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