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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<title>Hip Thrust</title>
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# Hip Thrust
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The loaded glute bridge — shoulders on a bench, barbell across the hips,
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drive the hips up to a straight line.
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- **Category:** Main circuit
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- **Type:** Free-weight hip extension
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- **Targets:** Glutes, hamstrings
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- **Prescription:** 4 × 8–10
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## Setup
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Sit on the floor with your upper back against a bench, the bar (padded)
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across your hips, hands steadying it. Feet flat, hip-width, heels under
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the knees.
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## Execution
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1. Brace, tuck the chin, and drive through the heels to lift the hips.
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2. Stop when shoulders, hips and knees are level — a flat tabletop.
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3. Squeeze the glutes at the top, then lower the hips under control.
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## Cues
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- Chin tucked, ribs down — the body hinges around the bench edge.
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- Full lockout comes from the glutes, not from arching the back.
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- Shins vertical at the top; adjust foot distance until they are.
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## Common Mistakes
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- Overarching the lower back instead of finishing with the glutes.
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- Feet too far forward, turning it into a hamstring exercise.
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- Cutting the range short at the top.
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## Progression
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Start with the bar alone to groove the pattern, then add plates; pause
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reps at the top for extra glute work.
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"name": "Hip Thrust",
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"primary": 2,
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"props": [
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{"type": "scene", "shapes": [
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{"kind": "line", "pts": [[50, 122], [88, 122]], "w": 9, "depth": 8},
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{"kind": "line", "pts": [[68, 127], [68, 150]], "w": 5}
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]},
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{"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 26, "plateR": 13}
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],
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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": [150, 136], "pitch": -75},
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"spine": [0, 6],
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"neck": 42, "head": -4,
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"shoulder_r": 4, "elbow_r": 8,
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"shoulder_l": 4, "elbow_l": 8,
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"hip_r": 78, "knee_r": 88, "ankle_r": 5,
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},
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"hold": 0.9, "tween": 1.0,
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"root": {"pos": [152, 114], "pitch": -89},
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"spine": [0, 2],
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"neck": 48, "head": -4,
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"shoulder_r": 4, "elbow_r": 8,
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"shoulder_l": 4, "elbow_l": 8,
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"hip_r": 24, "knee_r": 92, "ankle_r": 5,
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"hip_l": 24, "knee_l": 92, "ankle_l": 5,
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"pins": {"foot_r": [203, 147], "foot_l": [207, 149],
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"hand_r": [126, 111], "hand_l": [130, 113]}
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}
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}
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<title>Hip Thrust</title>
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