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
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Bodyweight Squat
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The unloaded squat — arms reach forward as a counterbalance while the hips
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sit down between the heels. The pattern every loaded squat is built on.
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- **Category:** Warm-up and main circuit
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- **Type:** Bodyweight squat
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- **Targets:** Quadriceps, glutes, mobility
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- **Prescription:** 3 × 15–20, or 10 slow reps as a warm-up
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- **Defaults:** 3 × 15 bodyweight
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## Setup
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Stand with feet shoulder-width, toes slightly turned out, arms relaxed at
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your sides.
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## Execution
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1. Reach the arms forward as the hips sit down and back.
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2. Descend as deep as comfortable — thighs at least parallel — heels flat.
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3. Stand back up tall and let the arms drop.
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## Cues
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- Knees track over the toes the whole way down and up.
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- Chest up; the arms reaching forward keep you from tipping.
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- Slow down — a three-second descent teaches control.
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## Common Mistakes
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- Heels lifting at the bottom.
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- Knees diving inward.
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- Shallow, quick bouncing instead of full, controlled reps.
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## Progression
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Slow the tempo, pause at the bottom, then load the pattern with the
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Goblet Squat.
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