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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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Bodyweight Squat

The unloaded squat — arms reach forward as a counterbalance while the hips sit down between the heels. The pattern every loaded squat is built on.

Category: Warm-up and main circuit
Type: Bodyweight squat
Targets: Quadriceps, glutes, mobility
Prescription: 3 × 15–20, or 10 slow reps as a warm-up
Defaults: 3 × 15 bodyweight

Setup

Stand with feet shoulder-width, toes slightly turned out, arms relaxed at your sides.

Execution

Reach the arms forward as the hips sit down and back.
Descend as deep as comfortable — thighs at least parallel — heels flat.
Stand back up tall and let the arms drop.

Cues

Knees track over the toes the whole way down and up.
Chest up; the arms reaching forward keep you from tipping.
Slow down — a three-second descent teaches control.

Common Mistakes

Heels lifting at the bottom.
Knees diving inward.
Shallow, quick bouncing instead of full, controlled reps.

Progression

Slow the tempo, pause at the bottom, then load the pattern with the Goblet Squat.

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