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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

1.3 KiB

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Calfs

Seated heel raises through a full range — a deep stretch below the platform and a hard squeeze at the top.

Category: Main circuit
Type: Machine-based calf raise
Targets: Soleus, gastrocnemius
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit with the balls of your feet on the platform, heels hanging off the back edge, and the pad snug on your lower thighs just above the knees. Hold the pad handles lightly.

Execution

Raise your heels by contracting your calves, pressing up onto the balls of your feet against the pad.
Pause at the top with the calves fully shortened.
Slowly lower your heels below the platform level for a full stretch.

Cues

Chase the full range — a hard squeeze up top, a deep stretch at the bottom.
Drive through the balls of the feet, not the toes.
Control the tempo; the stretch under the platform is where the work is.

Common Mistakes

Bouncing through short, choppy reps instead of the full range.
Rocking the weight up with the hips instead of the calves.
Rushing the lowering and skipping the bottom stretch.

Progression

Add weight in small increments once all four sets of ten are controlled; single-leg raises and paused reps at the stretched bottom build the hardest end of the range.

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