Author the machine exercise circuit with props and corrected hip machine motions
Fourteen Planet Fitness machine exercises join the rig library, each with authored motion, info page, and schematic equipment via the new props layer (scene shapes, cables, bars, pads) rendered in lockstep by render.py and the in-app figure renderer. Abductor and Adductor are authored face-on with the real seated machine motion — knees-bent legs swinging apart/together against knee pads — replacing the earlier middle-split depiction. The watch target now bundles the figure renderer and motion rigs too. Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7
This commit is contained in:
@@ -0,0 +1,22 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Adductor</title>
|
||||
<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
|
||||
<rect x="152" y="56" width="16" height="72" rx="5" fill="#c5cad4"/>
|
||||
<rect x="130" y="126" width="60" height="10" rx="3" fill="#c5cad4"/>
|
||||
<path d="M 136.0 78.0 L 136.0 108.0" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 188.0 78.0 L 188.0 108.0" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 197.0 110.0 L 197.0 132.0" stroke="#6b7180" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 123.0 110.0 L 123.0 132.0" stroke="#6b7180" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 166.0 33.0 L 145.9 55.3 L 141.8 85.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 166.0 118.0 L 120.0 119.3 L 104.0 156.0" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 116.0 Q 160.0 72.5 160.0 31.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 160.0 31.0 L 180.1 53.3 L 184.2 83.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 160.0 116.0 L 206.0 117.3 L 216.0 156.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="160.0" cy="11.0" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="264" y="20">R</text>
|
||||
<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="304" y="20">L</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.0 KiB |
@@ -0,0 +1,22 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Adductor</title>
|
||||
<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
|
||||
<rect x="152" y="56" width="16" height="72" rx="5" fill="#c5cad4"/>
|
||||
<rect x="130" y="126" width="60" height="10" rx="3" fill="#c5cad4"/>
|
||||
<path d="M 136.0 78.0 L 136.0 108.0" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 188.0 78.0 L 188.0 108.0" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 197.0 110.0 L 197.0 132.0" stroke="#6b7180" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 123.0 110.0 L 123.0 132.0" stroke="#6b7180" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 166.0 33.0 L 145.9 55.3 L 141.8 85.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 166.0 118.0 L 120.1 121.3 L 140.0 156.0" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 116.0 Q 160.0 72.5 160.0 31.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 160.0 31.0 L 180.1 53.3 L 184.2 83.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 160.0 116.0 L 205.1 124.9 L 180.0 156.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="160.0" cy="11.0" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="264" y="20">R</text>
|
||||
<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="304" y="20">L</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.0 KiB |
@@ -0,0 +1,39 @@
|
||||
# Adductor
|
||||
|
||||
The seated hip-adduction machine — squeezes the knees together to load the
|
||||
inner thighs.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Machine-based hip adduction
|
||||
- **Targets:** Adductors, inner thighs
|
||||
- **Prescription:** 4 × 10
|
||||
|
||||
## Setup
|
||||
|
||||
Sit with your legs placed outside the pads, back flat against the seat, and
|
||||
knees starting spread apart. Rest your hands on the seat sides and keep your
|
||||
torso upright.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Squeeze your knees together against the pads using your inner thighs.
|
||||
2. Pause when the knees nearly touch, holding the contraction.
|
||||
3. Let the legs spread back open under control — don't let the pads fling them
|
||||
apart.
|
||||
|
||||
## Cues
|
||||
|
||||
- Drive the movement from the inner thighs, not by rocking the hips.
|
||||
- Keep the torso upright and the back against the seat.
|
||||
- Control both directions; the opening phase trains the muscle too.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Letting the pads throw the legs open at the start of each rep.
|
||||
- Setting too wide a start range before the muscle is warm.
|
||||
- Fast, swinging reps that rely on momentum instead of the adductors.
|
||||
|
||||
## Progression
|
||||
|
||||
Add weight once all four sets of ten are controlled in both directions; pause
|
||||
two seconds with the knees together to strengthen the fully-shortened position.
|
||||
@@ -0,0 +1,34 @@
|
||||
{
|
||||
"name": "Adductor",
|
||||
"primary": 2,
|
||||
"working": ["leg_r", "leg_l"],
|
||||
"hide": [],
|
||||
"props": [
|
||||
{"type": "scene", "shapes": [
|
||||
{"kind": "rect", "x": 152, "y": 56, "w": 16, "h": 72, "r": 5},
|
||||
{"kind": "rect", "x": 130, "y": 126, "w": 60, "h": 10, "r": 3},
|
||||
{"kind": "line", "pts": [[136, 78], [136, 108]], "w": 4, "color": "prop"},
|
||||
{"kind": "line", "pts": [[188, 78], [188, 108]], "w": 4, "color": "prop"},
|
||||
{"kind": "line", "pts": [[197, 110], [197, 132]], "w": 9, "color": "prop"},
|
||||
{"kind": "line", "pts": [[123, 110], [123, 132]], "w": 9, "color": "prop"}
|
||||
]}
|
||||
],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.5, "tween": 1.1,
|
||||
"root": [160, 116],
|
||||
"spine": [90, 90], "neck": 90,
|
||||
"arm_r": [-48, -82], "arm_l": [-132, -98],
|
||||
"leg_r": [-22, 0], "leg_l": [-158, 0],
|
||||
"pins": {"foot_r": [216, 156], "foot_l": [104, 156]}
|
||||
},
|
||||
{
|
||||
"hold": 0.5, "tween": 1.1,
|
||||
"root": [160, 116],
|
||||
"spine": [90, 90], "neck": 90,
|
||||
"arm_r": [-48, -82], "arm_l": [-132, -98],
|
||||
"leg_r": [-22, 0], "leg_l": [-158, 0],
|
||||
"pins": {"foot_r": [180, 156], "foot_l": [140, 156]}
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 196 KiB |
@@ -0,0 +1,22 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Adductor</title>
|
||||
<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
|
||||
<rect x="152" y="56" width="16" height="72" rx="5" fill="#c5cad4"/>
|
||||
<rect x="130" y="126" width="60" height="10" rx="3" fill="#c5cad4"/>
|
||||
<path d="M 136.0 78.0 L 136.0 108.0" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 188.0 78.0 L 188.0 108.0" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 197.0 110.0 L 197.0 132.0" stroke="#6b7180" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 123.0 110.0 L 123.0 132.0" stroke="#6b7180" stroke-width="9" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 166.0 33.0 L 145.9 55.3 L 141.8 85.0" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 166.0 118.0 L 120.1 121.3 L 140.0 156.0" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 116.0 Q 160.0 72.5 160.0 31.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 160.0 31.0 L 180.1 53.3 L 184.2 83.0" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 160.0 116.0 L 205.1 124.9 L 180.0 156.0" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="160.0" cy="11.0" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="242" y1="16" x2="258" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="264" y="20">R</text>
|
||||
<line x1="282" y1="16" x2="298" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="304" y="20">L</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.0 KiB |
Reference in New Issue
Block a user