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
1.1 KiB
Markdown
41 lines
1.1 KiB
Markdown
# Leg Press
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The seated machine squat — maximum lower-body load with the back fully
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supported.
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- **Category:** Main circuit
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- **Type:** Machine-based compound push
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- **Targets:** Quadriceps, glutes, hamstrings
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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 back and hips flat against the pad. Place your feet
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shoulder-width on the platform, heels never floating. Adjust the seat so your
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knees start near 90°.
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## Execution
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1. Press through your heels until your legs are nearly straight — stop short
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of locking the knees.
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2. Pause briefly, then bend the knees to return under control.
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3. Keep your back and hips glued to the pad the whole rep.
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## Cues
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- Drive through the heels, not the toes.
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- Knees track over the feet — don't let them cave inward.
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- Lower back stays on the pad; if the hips curl up, you've gone too deep.
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## Common Mistakes
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- Locking the knees hard at the top.
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- Bouncing out of the bottom.
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- Letting the hips roll off the pad at the bottom of the rep.
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## Progression
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Add weight in small plates once all four sets of ten are controlled; single-leg
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presses for asymmetry work.
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