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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

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

2026-07-08 07:51:30 -04:00

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Romanian Deadlift

The stretch-focused hip hinge — push the hips back with soft knees until the hamstrings stop you, then stand back up. Barbell or dumbbells.

Category: Main circuit
Type: Free-weight hinge (barbell or dumbbells)
Targets: Hamstrings, glutes, spinal erectors
Prescription: 3 × 8–10
Defaults: 3 × 8 weighted

Setup

Stand tall holding the bar (or dumbbells) at the hips, feet hip-width, knees unlocked. Set your shoulders back and brace.

Execution

Push the hips straight back and let the weight slide down the thighs, back flat, knees only slightly bent.
Stop when the hamstrings are fully stretched — usually just below the knees — without the back rounding.
Drive the hips forward to stand tall again.

Cues

The hips travel backward, not down — this is not a squat.
Weight stays close to the legs the whole rep.
Feel the hamstrings load on the way down; that stretch is the exercise.

Common Mistakes

Bending the knees more as the weight lowers, turning it into a deadlift.
Rounding the back to reach the floor — depth comes from the hips.
Rushing the lowering phase.

Progression

Add weight once the full stretch is reached with a flat back every rep; single-leg RDLs for balance and asymmetry work.

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