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rzen 5bbe3f6ff0 Add the free-weight canon and bodyweight staples (16 exercises)

Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge.
Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press,
Dumbbell Fly (the fly authors the face-on camera for its frontal arc).
Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl,
Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up,
Pull-Up, Crunch, Dip.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:09:08 -04:00

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Pull-Up

The vertical pull — from a dead hang, pull the chin over the bar and lower all the way back down.

Category: Main circuit
Type: Bodyweight vertical pull
Targets: Lats, biceps, mid-back, grip
Prescription: 3 × as many strict reps as possible

Setup

Grip the bar just outside shoulder-width, palms away. Hang with straight arms, shoulders active (pulled slightly down), knees bent or legs long.

Execution

Drive the elbows down toward the ribs to pull the body up.
Chin clears the bar — chest toward it, not chin poking over.
Lower with control to a full dead hang every rep.

Cues

Start every rep from straight arms; half hangs don't count.
Think "elbows to pockets", not "chin to bar".
Quiet body — no swinging or kicking.

Common Mistakes

Kipping and swinging for extra reps.
Stopping the descent halfway.
Shrugging the shoulders to the ears at the top.

Progression

Use the assisted pull-up machine or a band until 5 strict reps come easily; then add reps, then hang weight from a belt.

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