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
1.0 KiB
Markdown
40 lines
1.0 KiB
Markdown
# Crunch
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The floor ab curl — peel the shoulder blades off the mat, squeeze, and
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lower. Short range, all abs.
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- **Category:** Main circuit
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- **Type:** Spinal flexion (upper)
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- **Targets:** Rectus abdominis
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- **Prescription:** 3 × 15–20, slow
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- **Defaults:** 3 × 15 bodyweight
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## Setup
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Lie on your back, knees bent, feet flat. Fingertips lightly behind the
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ears, elbows wide.
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## Execution
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1. Exhale and curl the ribs toward the pelvis until the shoulder blades
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leave the floor.
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2. Squeeze the abs hard at the top for a beat.
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3. Lower the shoulders back down without letting the head rest.
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## Cues
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- It's a curl, not a sit-up — the lower back stays on the mat.
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- Chin off the chest; the hands never pull the head.
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- Exhale on the way up to deepen the contraction.
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## Common Mistakes
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- Yanking the neck with the hands.
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- Sitting all the way up with the hip flexors.
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- Racing through reps with momentum.
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## Progression
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Slow the tempo and add a pause at the top; hold a small plate on the
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chest, or move to the Abdominal machine for stack-loaded flexion.
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