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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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Face Pull

The cable pull to the face — elbows high and wide, rope to the bridge of the nose. Small weight, big shoulders-health payoff.

Category: Main circuit
Type: Machine-based cable pull (rear delts)
Targets: Rear delts, mid-back, rotator cuff
Prescription: 3 × 12–15, light
Defaults: 3 × 12 weighted

Setup

Set a rope attachment at face height (or slightly above). Grip with thumbs toward you, step back until the arms are straight, and stand tall with a slight stagger if needed.

Execution

Pull the rope straight toward the bridge of your nose.
Elbows travel high and wide; at the end the knuckles point back beside the ears.
Pause, then let the arms straighten slowly forward.

Cues

Elbows lead and stay at shoulder height the whole pull.
Pull the rope apart as it reaches the face.
Ribs down; the trunk doesn't lean back to finish the rep.

Common Mistakes

Turning it into a row with elbows dropping to the ribs.
Too much weight — the shoulders shrug and the trunk sways.
Anchor set too low, dragging the pull toward the chest.

Progression

Add reps and pause length before weight; the Rear Delt Fly machine covers the same muscles with chest support.

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