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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
Reverse Crunch
Curl the pelvis toward the ribs — lower-ab flexion without neck strain.
- Category: Main circuit
- Type: Spinal flexion (lower)
- Targets: Lower rectus abdominis, deep core
- Prescription: 3 × 12–15 reps, controlled negative
Setup
Lie on your back, knees bent toward the chest, shins roughly parallel to the floor, arms along your sides pressing lightly into the floor.
Execution
- Exhale and curl the pelvis up and toward the ribs, lifting the hips off the floor — knees travel toward the chin.
- Pause briefly at the top.
- Lower the hips back down slowly, one vertebra at a time.
Cues
- Curl, don't kick: the knees drifting up should come from the pelvis tilting, not from leg swing.
- Controlled negative — resist gravity all the way down.
- Keep the head and shoulders relaxed on the floor.
Common Mistakes
- Swinging the legs and lifting with momentum.
- Pushing hard through the arms instead of the abs.
- Letting the hips drop back down in one piece.
Progression
Feet-elevated pelvic tilts → reverse crunch → slow 3-count negatives → incline (head-up) reverse crunch → dragonflag negatives