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
41 lines
1.2 KiB
Markdown
41 lines
1.2 KiB
Markdown
# Glute Bridge
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The floor hip hinge — drive through the heels and lift the hips until the
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body is a straight line from shoulders to knees.
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- **Category:** Warm-up and main circuit
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- **Type:** Hip extension (floor)
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- **Targets:** Glutes, hamstrings
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- **Prescription:** 3 × 12–15, squeeze at the top
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- **Defaults:** 3 × 12 bodyweight
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## Setup
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Lie on your back, knees bent, feet flat on the floor about hip-width and
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close enough that your fingertips can graze your heels. Arms rest at your
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sides.
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## Execution
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1. Press through the heels and squeeze the glutes to lift the hips.
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2. Stop when shoulders, hips and knees form a straight line — no arching
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past it.
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3. Hold the squeeze for a beat, then lower with control.
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## Cues
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- The glutes lift the hips; the lower back just comes along.
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- Ribs stay down — finish with the glutes, not by overarching.
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- Knees track over the feet, never falling inward or out.
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## Common Mistakes
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- Pushing through the toes instead of the heels.
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- Overarching the lower back at the top.
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- Bouncing reps off the floor.
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## Progression
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Pause holds at the top, then single-leg bridges; graduate to the barbell
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Hip Thrust for load.
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