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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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Hip Thrust

The loaded glute bridge — shoulders on a bench, barbell across the hips, drive the hips up to a straight line.

Category: Main circuit
Type: Free-weight hip extension
Targets: Glutes, hamstrings
Prescription: 4 × 8–10
Defaults: 4 × 8 weighted

Setup

Sit on the floor with your upper back against a bench, the bar (padded) across your hips, hands steadying it. Feet flat, hip-width, heels under the knees.

Execution

Brace, tuck the chin, and drive through the heels to lift the hips.
Stop when shoulders, hips and knees are level — a flat tabletop.
Squeeze the glutes at the top, then lower the hips under control.

Cues

Chin tucked, ribs down — the body hinges around the bench edge.
Full lockout comes from the glutes, not from arching the back.
Shins vertical at the top; adjust foot distance until they are.

Common Mistakes

Overarching the lower back instead of finishing with the glutes.
Feet too far forward, turning it into a hamstring exercise.
Cutting the range short at the top.

Progression

Start with the bar alone to groove the pattern, then add plates; pause reps at the top for extra glute work.

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