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
38 lines
1.2 KiB
Markdown
38 lines
1.2 KiB
Markdown
# Side Plank
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Anti-lateral-flexion hold — resist the hips dropping toward the floor.
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- **Category:** Main circuit
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- **Type:** Anti-lateral flexion (isometric hold)
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- **Targets:** Obliques, quadratus lumborum, glute medius, shoulder stability
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- **Prescription:** 3 × 20–45 s per side
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- **Defaults:** 3 × 20 s
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## Setup
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Lie on one side, elbow directly under the shoulder, forearm across the floor.
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Feet stacked (or staggered), body in one straight line.
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## Execution
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1. Drive the hips up until shoulders, hips, and ankles form a straight line.
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2. Stack the hips vertically — don't let the top hip roll forward or back.
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3. Hold, then switch sides.
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## Cues
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- Hips *high*: most people sag an inch without noticing.
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- Push the floor away through the forearm — no collapsing into the shoulder.
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- Squeeze the bottom-side obliques and the glutes the whole hold.
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## Common Mistakes
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- Hips dropping toward the floor (the exact motion to resist).
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- Rolling the chest toward the ceiling or the floor.
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- Elbow drifting away from under the shoulder.
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## Progression
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Knees-down side plank → full side plank → top leg raised → reach-through
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(thread the top arm under the body and back up)
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