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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

1.2 KiB

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Bird Dog

Anti-rotation drill — extend opposite limbs while the hips and spine refuse to twist.

Category: Warm-up and main circuit
Type: Anti-rotation
Targets: Spinal erectors, glutes, deep core, shoulder stability
Prescription: Warm-up 8 per side; main circuit 3 × 8–10 per side, slow
Defaults: 3 × 8 bodyweight

Setup

On all fours: hands under shoulders, knees under hips, spine neutral, gaze at the floor.

Execution

Brace, then reach one arm forward and the opposite leg back until both are in line with the torso.
Pause for a beat at full extension — hips stay square to the floor.
Return under control and switch sides.

Cues

Imagine a cup of water balanced on the lower back — nothing spills.
Reach long, not high: heel pushes back, knuckles push forward.
Slow, no momentum; the pause is where the work happens.

Common Mistakes

Hips rotating open as the leg lifts.
Lifting the leg above hip height and arching the lower back.
Racing through reps.

Progression

Single limb only (arm or leg) → opposite arm + leg → paused 3-count hold → elbow-to-knee touch under the body between reps → hands on an unstable surface

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