rzen
fce8fa4c17
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
39 lines
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# Abductor
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The seated hip-abduction machine — presses the knees apart to load the outer
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hips and glutes.
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- **Category:** Main circuit
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- **Type:** Machine-based hip abduction
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- **Targets:** Gluteus medius, gluteus minimus, outer thighs
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- **Prescription:** 4 × 10
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## Setup
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Sit with your legs inside the pads, back flat against the seat, and knees
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starting close together. Rest your hands on the seat sides and keep your torso
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upright.
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## Execution
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1. Push your knees outward against the pads to spread the legs.
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2. Pause at the widest point, squeezing the outer hips and glutes.
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3. Bring the legs back together under control — resist the pads on the way in.
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## Cues
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- Stay upright; leaning forward hands the work to the lower back.
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- Drive the knees out through the outer hips, not by rocking the pelvis.
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- Control the return so the pads don't slam your knees closed.
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## Common Mistakes
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- Leaning forward to force the legs wider.
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- Letting the pads snap the knees back together.
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- Using a bouncy, momentum-driven range instead of steady tension.
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## Progression
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Add weight in small steps once all four sets of ten are smooth; pause two
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seconds at full spread to build end-range strength.
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