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
42 lines
1.3 KiB
Markdown
42 lines
1.3 KiB
Markdown
# Abdominal
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The seated crunch machine — loaded spinal flexion with the lower back
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supported.
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- **Category:** Main circuit
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- **Type:** Machine-based trunk flexion
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- **Targets:** Rectus abdominis, deep core
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit with the pads resting against your chest and your feet flat on the
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platform. Grip the handles lightly and set the seat so your hips stay tucked
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into the base of the back pad.
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## Execution
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1. Contract your abs to curl your ribs down toward your pelvis, driving the
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chest pad forward.
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2. Pause at the bottom of the crunch, feeling the abs fully shortened.
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3. Return under control until the torso is tall again — don't let the weight
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yank you back up.
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## Cues
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- Curl the spine, don't just hinge at the hips — think "shorten the front".
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- Keep your lower back in contact with the pad throughout.
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- Let the abs move the weight; the arms only steady the handles.
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## Common Mistakes
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- Pulling with the arms or shoulders instead of the abs.
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- Hinging from the hips with a flat, rigid spine.
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- Rushing the return and bouncing out of the top.
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## Progression
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Add weight once all four sets of ten are a controlled curl; slow the lowering
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phase to three seconds for extra time under tension.
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