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rzen fce8fa4c17 Author the machine exercise circuit with props and corrected hip machine motions

Fourteen Planet Fitness machine exercises join the rig library, each with
authored motion, info page, and schematic equipment via the new props layer
(scene shapes, cables, bars, pads) rendered in lockstep by render.py and the
in-app figure renderer. Abductor and Adductor are authored face-on with the
real seated machine motion — knees-bent legs swinging apart/together against
knee pads — replacing the earlier middle-split depiction. The watch target
now bundles the figure renderer and motion rigs too.

Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7

2026-07-06 16:29:31 -04:00

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Side Plank

Anti-lateral-flexion hold — resist the hips dropping toward the floor.

Category: Main circuit
Type: Anti-lateral flexion (isometric hold)
Targets: Obliques, quadratus lumborum, glute medius, shoulder stability
Prescription: 3 × 20–45 s per side

Setup

Lie on one side, elbow directly under the shoulder, forearm across the floor. Feet stacked (or staggered), body in one straight line.

Execution

Drive the hips up until shoulders, hips, and ankles form a straight line.
Stack the hips vertically — don't let the top hip roll forward or back.
Hold, then switch sides.

Cues

Hips high: most people sag an inch without noticing.
Push the floor away through the forearm — no collapsing into the shoulder.
Squeeze the bottom-side obliques and the glutes the whole hold.

Common Mistakes

Hips dropping toward the floor (the exact motion to resist).
Rolling the chest toward the ceiling or the floor.
Elbow drifting away from under the shoulder.

Progression

Knees-down side plank → full side plank → top leg raised → reach-through (thread the top arm under the body and back up)

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