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
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Dead Bug
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Anti-extension drill — the limbs move while the trunk stays perfectly still.
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- **Category:** Warm-up
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- **Type:** Anti-extension
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- **Targets:** Deep core (transverse abdominis), hip flexor control
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- **Prescription:** 8 per side, slow and controlled
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- **Defaults:** 3 × 8 bodyweight
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## Setup
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Lie on your back. Arms straight up over the shoulders, hips and knees bent to
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90°, lower back pressed into the floor.
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## Execution
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1. Brace and exhale as you lower one arm overhead and the *opposite* leg toward
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the floor.
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2. Stop just before the lower back peels off the floor.
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3. Return under control and switch sides.
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## Cues
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- Lower back glued to the floor the entire time — that contact *is* the exercise.
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- Slow negatives; the reach out should take 2–3 seconds.
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- Ribs down, no flaring as the arm goes overhead.
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## Common Mistakes
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- Arching the lower back as the leg lowers.
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- Moving arm and leg on the same side.
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- Rushing reps and turning it into a flutter kick.
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## Progression
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Heels sliding on floor → bent-knee reach → straight-leg reach → both legs
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lowering together → light weight held overhead
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