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
Plank
The baseline anti-extension hold — a rigid line from head to heels.
- Category: Main circuit
- Type: Anti-extension (isometric hold)
- Targets: Rectus abdominis, deep core, glutes, shoulders
- Prescription: 3 × 30–60 s holds
Setup
Forearms on the floor, elbows under shoulders, feet together behind you. One straight line from the back of the head to the heels.
Execution
- Squeeze glutes and quads hard, tuck ribs down toward the pelvis.
- Press the floor away through the forearms — no sagging between the shoulders.
- Breathe shallowly behind the brace and hold.
Cues
- Glutes and quads tight — a plank fails at the hips first.
- Ribs down: think "short front, long back".
- If the hips sag or the lower back takes over, the set is done.
Common Mistakes
- Hips sagging (lower back extension — the exact thing to resist).
- Hips piked high to make the hold easier.
- Holding the breath entirely.
Progression
Knee plank → full plank → feet elevated → RKC plank (maximum-tension, shorter holds) → weighted plank