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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

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Plank

The baseline anti-extension hold — a rigid line from head to heels.

Category: Main circuit
Type: Anti-extension (isometric hold)
Targets: Rectus abdominis, deep core, glutes, shoulders
Prescription: 3 × 30–60 s holds
Defaults: 3 × 30 s

Setup

Forearms on the floor, elbows under shoulders, feet together behind you. One straight line from the back of the head to the heels.

Execution

Squeeze glutes and quads hard, tuck ribs down toward the pelvis.
Press the floor away through the forearms — no sagging between the shoulders.
Breathe shallowly behind the brace and hold.

Cues

Glutes and quads tight — a plank fails at the hips first.
Ribs down: think "short front, long back".
If the hips sag or the lower back takes over, the set is done.

Common Mistakes

Hips sagging (lower back extension — the exact thing to resist).
Hips piked high to make the hold easier.
Holding the breath entirely.

Progression

Knee plank → full plank → feet elevated → RKC plank (maximum-tension, shorter holds) → weighted plank

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