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
37 lines
1.1 KiB
Markdown
37 lines
1.1 KiB
Markdown
# Side Plank
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Anti-lateral-flexion hold — resist the hips dropping toward the floor.
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- **Category:** Main circuit
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- **Type:** Anti-lateral flexion (isometric hold)
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- **Targets:** Obliques, quadratus lumborum, glute medius, shoulder stability
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- **Prescription:** 3 × 20–45 s per side
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## Setup
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Lie on one side, elbow directly under the shoulder, forearm across the floor.
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Feet stacked (or staggered), body in one straight line.
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## Execution
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1. Drive the hips up until shoulders, hips, and ankles form a straight line.
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2. Stack the hips vertically — don't let the top hip roll forward or back.
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3. Hold, then switch sides.
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## Cues
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- Hips *high*: most people sag an inch without noticing.
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- Push the floor away through the forearm — no collapsing into the shoulder.
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- Squeeze the bottom-side obliques and the glutes the whole hold.
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## Common Mistakes
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- Hips dropping toward the floor (the exact motion to resist).
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- Rolling the chest toward the ceiling or the floor.
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- Elbow drifting away from under the shoulder.
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## Progression
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Knees-down side plank → full side plank → top leg raised → reach-through
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(thread the top arm under the body and back up)
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