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rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

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

2026-07-07 12:18:07 -04:00

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Hip Thrust

The loaded glute bridge — shoulders on a bench, barbell across the hips, drive the hips up to a straight line.

Category: Main circuit
Type: Free-weight hip extension
Targets: Glutes, hamstrings
Prescription: 4 × 8–10

Setup

Sit on the floor with your upper back against a bench, the bar (padded) across your hips, hands steadying it. Feet flat, hip-width, heels under the knees.

Execution

Brace, tuck the chin, and drive through the heels to lift the hips.
Stop when shoulders, hips and knees are level — a flat tabletop.
Squeeze the glutes at the top, then lower the hips under control.

Cues

Chin tucked, ribs down — the body hinges around the bench edge.
Full lockout comes from the glutes, not from arching the back.
Shins vertical at the top; adjust foot distance until they are.

Common Mistakes

Overarching the lower back instead of finishing with the glutes.
Feet too far forward, turning it into a hamstring exercise.
Cutting the range short at the top.

Progression

Start with the bar alone to groove the pattern, then add plates; pause reps at the top for extra glute work.

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