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
# Abductor
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The seated hip-abduction machine — presses the knees apart to load the outer
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hips and glutes.
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- **Category:** Main circuit
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- **Type:** Machine-based hip abduction
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- **Targets:** Gluteus medius, gluteus minimus, outer thighs
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit with your legs inside the pads, back flat against the seat, and knees
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starting close together. Rest your hands on the seat sides and keep your torso
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upright.
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## Execution
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1. Push your knees outward against the pads to spread the legs.
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2. Pause at the widest point, squeezing the outer hips and glutes.
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3. Bring the legs back together under control — resist the pads on the way in.
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## Cues
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- Stay upright; leaning forward hands the work to the lower back.
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- Drive the knees out through the outer hips, not by rocking the pelvis.
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- Control the return so the pads don't slam your knees closed.
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## Common Mistakes
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- Leaning forward to force the legs wider.
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- Letting the pads snap the knees back together.
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- Using a bouncy, momentum-driven range instead of steady tension.
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## Progression
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Add weight in small steps once all four sets of ten are smooth; pause two
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seconds at full spread to build end-range strength.
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