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 +1,22 @@
+<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"/>
+  <path id="leg_l" d="M 116.5 109.1 L 129.9 138.0 L 155.8 148.4 L 151.1 154.5" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_l" d="M 173.9 93.5 L 167.9 113.3 L 161.1 132.9" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="leg_r" d="M 112.4 109.5 L 127.4 137.5 L 153.0 148.7 L 148.1 154.6" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="girdle" d="M 173.9 93.5 L 169.8 93.5 L 169.8 94.8" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="pelvisBar" d="M 116.5 109.1 L 112.4 108.6 L 112.4 109.5" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <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"/>
+  <circle id="head" cx="183.4" cy="90.4" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
+  <line id="nose" x1="190.4" y1="91.2" x2="195.3" y2="91.8" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
+  <g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
+    <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 +1,22 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
+  <title>Deadlift</title>
+  <path d="M 104.0 157.5 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"/>
+  <path id="leg_l" d="M 157.1 90.9 L 148.6 121.5 L 155.8 148.2 L 148.4 150.1" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="leg_r" d="M 153.0 91.3 L 145.1 122.0 L 153.0 148.5 L 145.6 150.6" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_l" d="M 167.5 32.7 L 170.8 53.2 L 163.5 72.5" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="girdle" d="M 167.5 32.7 L 163.3 32.7 L 163.3 34.0" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="pelvisBar" d="M 157.1 90.9 L 153.0 90.4 L 153.0 91.3" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <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"/>
+  <path id="arm_r" d="M 163.3 34.0 L 167.6 54.3 L 160.7 73.8" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
+  <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"/>
+  <circle id="head" cx="166.2" cy="19.2" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
+  <line id="nose" x1="173.2" y1="19.7" x2="178.1" y2="20.0" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
+  <g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
+    <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 +1,40 @@
+# 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"/>
+  <path id="leg_l" d="M 116.5 109.1 L 129.9 138.0 L 155.8 148.4 L 151.1 154.5" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="arm_l" d="M 173.9 93.5 L 167.9 113.3 L 161.1 132.9" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="leg_r" d="M 112.4 109.5 L 127.4 137.5 L 153.0 148.7 L 148.1 154.6" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="girdle" d="M 173.9 93.5 L 169.8 93.5 L 169.8 94.8" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <path id="pelvisBar" d="M 116.5 109.1 L 112.4 108.6 L 112.4 109.5" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
+  <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"/>
+  <circle id="head" cx="183.4" cy="90.4" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
+  <line id="nose" x1="190.4" y1="91.2" x2="195.3" y2="91.8" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
+  <g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
+    <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>