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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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Rotary

The rotary torso machine — controlled trunk rotation that isolates the obliques.

Category: Main circuit
Type: Machine-based trunk rotation
Targets: Obliques, deep core
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit tall with your hips squared and locked against the pads. Rest your forearms on the pads and grip the handle in front of your chest so the trunk, not the arms, drives the machine.

Execution

Rotate your torso to one side in a smooth, controlled arc, keeping your hips still.
Pause at the end of the range without letting the weight pull you further.
Return through center and rotate to the other side with the same control.

Cues

Twist from the waist — the obliques generate the movement, not the arms.
Keep the hips and pelvis pinned; only the trunk turns.
Move slowly; momentum steals the work from the obliques.

Common Mistakes

Throwing the weight with momentum instead of controlling the twist.
Pushing with the arms rather than rotating the trunk.
Letting the hips swing along with the torso.

Progression

Add weight once both sides move with equal control; pause two seconds at full rotation to kill any momentum.

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