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
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# Leg Raises
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Lower-ab builder — the slow lowering is the exercise.
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- **Category:** Main circuit
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- **Type:** Anti-extension (dynamic)
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- **Targets:** Lower rectus abdominis, hip flexors, deep core
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- **Prescription:** 3 × 8–15 reps, slow negatives
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- **Defaults:** 3 × 8 bodyweight
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## Setup
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**Lying:** flat on your back, legs straight, hands at your sides (or under the
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tailbone to start). **Hanging:** dead hang from a bar, shoulders packed.
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## Execution
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1. Press the lower back into the floor and brace.
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2. Raise the legs to vertical without bending the knees more than slightly.
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3. Lower *slowly* — 3 seconds or more — stopping before the lower back arches
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off the floor.
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## Cues
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- Lower back flat against the floor on lying versions, always.
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- The negative is the rep: lower slower than you lift.
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- Exhale on the way down to keep the ribs from flaring.
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## Common Mistakes
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- Lower back arching off the floor near the bottom.
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- Dropping the legs instead of lowering them.
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- Using momentum (swinging) on hanging versions.
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## Progression
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Bent-knee lying raise → straight-leg lying raise → hanging knee raise →
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hanging straight-leg raise → toes-to-bar
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