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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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Side Plank

Anti-lateral-flexion hold — resist the hips dropping toward the floor.

Category: Main circuit
Type: Anti-lateral flexion (isometric hold)
Targets: Obliques, quadratus lumborum, glute medius, shoulder stability
Prescription: 3 × 20–45 s per side
Defaults: 3 × 20 s

Setup

Lie on one side, elbow directly under the shoulder, forearm across the floor. Feet stacked (or staggered), body in one straight line.

Execution

Drive the hips up until shoulders, hips, and ankles form a straight line.
Stack the hips vertically — don't let the top hip roll forward or back.
Hold, then switch sides.

Cues

Hips high: most people sag an inch without noticing.
Push the floor away through the forearm — no collapsing into the shoulder.
Squeeze the bottom-side obliques and the glutes the whole hold.

Common Mistakes

Hips dropping toward the floor (the exact motion to resist).
Rolling the chest toward the ceiling or the floor.
Elbow drifting away from under the shoulder.

Progression

Knees-down side plank → full side plank → top leg raised → reach-through (thread the top arm under the body and back up)

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