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
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# Reverse Crunch
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Curl the pelvis toward the ribs — lower-ab flexion without neck strain.
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- **Category:** Main circuit
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- **Type:** Spinal flexion (lower)
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- **Targets:** Lower rectus abdominis, deep core
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- **Prescription:** 3 × 12–15 reps, controlled negative
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- **Defaults:** 3 × 12 bodyweight
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## Setup
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Lie on your back, knees bent toward the chest, shins roughly parallel to the
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floor, arms along your sides pressing lightly into the floor.
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## Execution
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1. Exhale and curl the pelvis up and toward the ribs, lifting the hips off the
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floor — knees travel toward the chin.
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2. Pause briefly at the top.
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3. Lower the hips back down slowly, one vertebra at a time.
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## Cues
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- Curl, don't kick: the knees drifting up should come from the pelvis tilting,
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not from leg swing.
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- Controlled negative — resist gravity all the way down.
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- Keep the head and shoulders relaxed on the floor.
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## Common Mistakes
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- Swinging the legs and lifting with momentum.
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- Pushing hard through the arms instead of the abs.
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- Letting the hips drop back down in one piece.
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## Progression
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Feet-elevated pelvic tilts → reverse crunch → slow 3-count negatives →
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incline (head-up) reverse crunch → dragonflag negatives
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