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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not
just the ones in its split. The new exercise's plan is seeded from the
most recent log of that exercise, else the library's authored Defaults
line, else a plain 3x10. Adds a searchable two-section picker sheet and
a **Defaults:** bullet to all 47 library reference pages.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-08 07:51:30 -04:00

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Abdominal

The seated crunch machine — loaded spinal flexion with the lower back supported.

Category: Main circuit
Type: Machine-based trunk flexion
Targets: Rectus abdominis, deep core
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit with the pads resting against your chest and your feet flat on the platform. Grip the handles lightly and set the seat so your hips stay tucked into the base of the back pad.

Execution

Contract your abs to curl your ribs down toward your pelvis, driving the chest pad forward.
Pause at the bottom of the crunch, feeling the abs fully shortened.
Return under control until the torso is tall again — don't let the weight yank you back up.

Cues

Curl the spine, don't just hinge at the hips — think "shorten the front".
Keep your lower back in contact with the pad throughout.
Let the abs move the weight; the arms only steady the handles.

Common Mistakes

Pulling with the arms or shoulders instead of the abs.
Hinging from the hips with a flat, rigid spine.
Rushing the return and bouncing out of the top.

Progression

Add weight once all four sets of ten are a controlled curl; slow the lowering phase to three seconds for extra time under tension.

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