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rzen 7274f155e9 Add the exercise reference library, animated exercise figures, and exercise categories

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.

2026-07-06 01:15:52 -04:00

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Cat-Cow

Gentle spinal mobility drill that wakes up the whole trunk before core work.

Category: Warm-up
Type: Spinal mobility
Targets: Thoracic and lumbar spine, deep core awareness
Prescription: 10 slow reps (one rep = cat + cow)

Setup

On all fours: hands under shoulders, knees under hips, spine neutral, gaze at the floor.

Execution

Cat — exhale, press the floor away, round the whole spine up toward the ceiling and tuck chin and tailbone.
Cow — inhale, let the belly drop, lift the chest and tailbone, gaze slightly forward.
Flow between the two, one breath per position.

Cues

Move segment by segment, not as one stiff plank.
Let the breath set the tempo — no rushing.
Reach the mid-back toward the ceiling in cat; most people only move the neck.

Common Mistakes

All the motion coming from the neck and hips, none from the mid-back.
Collapsing into the shoulders instead of pressing the floor away.

Progression

Smaller pain-free range → full range → slower tempo with a pause at each end → segmental rolls (peel one vertebra at a time)

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