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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

1.3 KiB

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Deadlift

The barbell hip hinge — brace hard, then stand up with the bar by driving the hips through.

Category: Main circuit
Type: Free-weight compound hinge
Targets: Glutes, hamstrings, spinal erectors, grip
Prescription: 4 × 6–8
Defaults: 4 × 6 weighted

Setup

Stand with the bar over mid-foot, feet hip-width. Hinge down with a flat back and grip the bar just outside your legs. Shoulders slightly ahead of the bar, hips higher than knees, chest up.

Execution

Take the slack out of the bar, brace your trunk, then push the floor away — hips and shoulders rise together.
Once the bar passes the knees, drive the hips forward to stand tall.
Lower under control by hinging at the hips first, then bending the knees once the bar clears them.

Cues

Flat back from setup to lockout — the spine never rounds or overarches.
Keep the bar dragging close to the legs the whole way.
Finish with glutes, not by leaning back.

Common Mistakes

Squatting the weight up — hips too low, knees pushed forward.
Rounding the lower back off the floor.
Jerking the bar off the ground instead of pushing through the legs.

Progression

Add weight in small jumps while all reps stay flat-backed; start from blocks or a rack if floor mobility isn't there yet.

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