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.
1.1 KiB
1.1 KiB
Dead Bug
Anti-extension drill — the limbs move while the trunk stays perfectly still.
- Category: Warm-up
- Type: Anti-extension
- Targets: Deep core (transverse abdominis), hip flexor control
- Prescription: 8 per side, slow and controlled
Setup
Lie on your back. Arms straight up over the shoulders, hips and knees bent to 90°, lower back pressed into the floor.
Execution
- Brace and exhale as you lower one arm overhead and the opposite leg toward the floor.
- Stop just before the lower back peels off the floor.
- Return under control and switch sides.
Cues
- Lower back glued to the floor the entire time — that contact is the exercise.
- Slow negatives; the reach out should take 2–3 seconds.
- Ribs down, no flaring as the arm goes overhead.
Common Mistakes
- Arching the lower back as the leg lowers.
- Moving arm and leg on the same side.
- Rushing reps and turning it into a flutter kick.
Progression
Heels sliding on floor → bent-knee reach → straight-leg reach → both legs lowering together → light weight held overhead