rzen
a93cbc30b7
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
41 lines
1.1 KiB
Markdown
41 lines
1.1 KiB
Markdown
# Back Extension
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The roman-chair hinge — hips anchored on the pad, fold forward, then raise
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the trunk back in line with the legs.
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- **Category:** Main circuit
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- **Type:** Machine-based back extension (hip hinge)
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- **Targets:** Spinal erectors, glutes, hamstrings
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- **Prescription:** 3 × 10–15
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- **Defaults:** 3 × 10 weighted
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## Setup
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Set the pad so its top edge sits at the crease of your hips — you must be
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able to fold freely over it. Hook your heels under the ankle rollers,
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cross your arms over your chest.
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## Execution
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1. Fold forward over the pad with a controlled, mostly-flat back.
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2. Lower until the hamstrings stop you, without going slack.
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3. Squeeze glutes and back to raise the trunk until it lines up with the
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legs — no higher.
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## Cues
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- Movement comes from the hips with the back held long.
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- Rise to a straight body line, not into an arch.
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- Slow down; momentum does nothing here.
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## Common Mistakes
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- Pad set too high, blocking the hinge.
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- Hyperextending past the body line at the top.
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- Swinging up with momentum.
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## Progression
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Slow the lowering phase, add a pause at the top, then hold a plate to the
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chest for load.
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