rzen
a93cbc30b7
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
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Cat-Cow
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Gentle spinal mobility drill that wakes up the whole trunk before core work.
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- **Category:** Warm-up
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- **Type:** Spinal mobility
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- **Targets:** Thoracic and lumbar spine, deep core awareness
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- **Prescription:** 10 slow reps (one rep = cat + cow)
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- **Defaults:** 3 × 10 bodyweight
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## Setup
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On all fours: hands under shoulders, knees under hips, spine neutral, gaze at
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the floor.
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## Execution
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1. **Cat** — exhale, press the floor away, round the whole spine up toward the
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ceiling and tuck chin and tailbone.
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2. **Cow** — inhale, let the belly drop, lift the chest and tailbone, gaze
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slightly forward.
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3. Flow between the two, one breath per position.
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## Cues
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- Move segment by segment, not as one stiff plank.
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- Let the breath set the tempo — no rushing.
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- Reach the mid-back toward the ceiling in cat; most people only move the neck.
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## Common Mistakes
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- All the motion coming from the neck and hips, none from the mid-back.
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- Collapsing into the shoulders instead of pressing the floor away.
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## Progression
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Smaller pain-free range → full range → slower tempo with a pause at each end →
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segmental rolls (peel one vertebra at a time)
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