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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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Leg Raises

Lower-ab builder — the slow lowering is the exercise.

Category: Main circuit
Type: Anti-extension (dynamic)
Targets: Lower rectus abdominis, hip flexors, deep core
Prescription: 3 × 8–15 reps, slow negatives

Setup

Lying: flat on your back, legs straight, hands at your sides (or under the tailbone to start). Hanging: dead hang from a bar, shoulders packed.

Execution

Press the lower back into the floor and brace.
Raise the legs to vertical without bending the knees more than slightly.
Lower slowly — 3 seconds or more — stopping before the lower back arches off the floor.

Cues

Lower back flat against the floor on lying versions, always.
The negative is the rep: lower slower than you lift.
Exhale on the way down to keep the ribs from flaring.

Common Mistakes

Lower back arching off the floor near the bottom.
Dropping the legs instead of lowering them.
Using momentum (swinging) on hanging versions.

Progression

Bent-knee lying raise → straight-leg lying raise → hanging knee raise → hanging straight-leg raise → toes-to-bar

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