rzen
7274f155e9
Exercise Library/ holds per-exercise reference docs (setup, cues, mistakes, progressions) with SVG visuals and a Python-rendered motion pipeline; Workouts/ExerciseFigure renders the bundled *.motion.json rigs as animated stick figures on the exercise screen. Exercises gain a warm-up/main-circuit category, timed exercises display hold time via planSummary, and a completed exercise reopens to a check screen instead of its timers.
1.2 KiB
1.2 KiB
Bird Dog
Anti-rotation drill — extend opposite limbs while the hips and spine refuse to twist.
- Category: Warm-up and main circuit
- Type: Anti-rotation
- Targets: Spinal erectors, glutes, deep core, shoulder stability
- Prescription: Warm-up 8 per side; main circuit 3 × 8–10 per side, slow
Setup
On all fours: hands under shoulders, knees under hips, spine neutral, gaze at the floor.
Execution
- Brace, then reach one arm forward and the opposite leg back until both are in line with the torso.
- Pause for a beat at full extension — hips stay square to the floor.
- Return under control and switch sides.
Cues
- Imagine a cup of water balanced on the lower back — nothing spills.
- Reach long, not high: heel pushes back, knuckles push forward.
- Slow, no momentum; the pause is where the work happens.
Common Mistakes
- Hips rotating open as the leg lifts.
- Lifting the leg above hip height and arching the lower back.
- Racing through reps.
Progression
Single limb only (arm or leg) → opposite arm + leg → paused 3-count hold → elbow-to-knee touch under the body between reps → hands on an unstable surface