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
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Glute Bridge</title>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Glute Bridge</title>
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# Glute Bridge
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The floor hip hinge — drive through the heels and lift the hips until the
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body is a straight line from shoulders to knees.
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- **Category:** Warm-up and main circuit
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- **Type:** Hip extension (floor)
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- **Targets:** Glutes, hamstrings
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- **Prescription:** 3 × 12–15, squeeze at the top
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## Setup
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Lie on your back, knees bent, feet flat on the floor about hip-width and
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close enough that your fingertips can graze your heels. Arms rest at your
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sides.
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## Execution
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1. Press through the heels and squeeze the glutes to lift the hips.
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2. Stop when shoulders, hips and knees form a straight line — no arching
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past it.
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3. Hold the squeeze for a beat, then lower with control.
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## Cues
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- The glutes lift the hips; the lower back just comes along.
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- Ribs stay down — finish with the glutes, not by overarching.
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- Knees track over the feet, never falling inward or out.
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## Common Mistakes
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- Pushing through the toes instead of the heels.
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- Overarching the lower back at the top.
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- Bouncing reps off the floor.
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## Progression
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Pause holds at the top, then single-leg bridges; graduate to the barbell
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Hip Thrust for load.
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{
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"name": "Glute Bridge",
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"primary": 2,
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"working": ["leg_r", "leg_l"],
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"frames": [
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{
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"hold": 0.4, "tween": 0.8,
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"root": {"pos": [168, 144], "pitch": -90},
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"spine": [0, 0],
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"neck": 20, "head": -6,
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"shoulder_r": -4, "elbow_r": 0,
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"shoulder_l": -4, "elbow_l": 0,
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"hip_r": 72, "knee_r": 82, "ankle_r": 5,
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"hip_l": 72, "knee_l": 82, "ankle_l": 5,
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"pins": {"foot_r": [205, 148], "foot_l": [209, 150]}
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},
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{
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"hold": 0.9, "tween": 1.0,
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"root": {"pos": [172, 116], "pitch": -110},
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"spine": [0, -4],
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"neck": 48, "head": -6,
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"shoulder_r": -14, "elbow_r": 0,
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"shoulder_l": -14, "elbow_l": 0,
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"hip_r": 16, "knee_r": 92, "ankle_r": 5,
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"hip_l": 16, "knee_l": 92, "ankle_l": 5,
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"pins": {"foot_r": [205, 148], "foot_l": [209, 150]}
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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>Glute Bridge</title>
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<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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After Width: | Height: | Size: 1.9 KiB |
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