Files

T

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

1.1 KiB

Raw Blame History

Side Plank

Anti-lateral-flexion hold — resist the hips dropping toward the floor.

Category: Main circuit
Type: Anti-lateral flexion (isometric hold)
Targets: Obliques, quadratus lumborum, glute medius, shoulder stability
Prescription: 3 × 20–45 s per side

Setup

Lie on one side, elbow directly under the shoulder, forearm across the floor. Feet stacked (or staggered), body in one straight line.

Execution

Drive the hips up until shoulders, hips, and ankles form a straight line.
Stack the hips vertically — don't let the top hip roll forward or back.
Hold, then switch sides.

Cues

Hips high: most people sag an inch without noticing.
Push the floor away through the forearm — no collapsing into the shoulder.
Squeeze the bottom-side obliques and the glutes the whole hold.

Common Mistakes

Hips dropping toward the floor (the exact motion to resist).
Rolling the chest toward the ceiling or the floor.
Elbow drifting away from under the shoulder.

Progression

Knees-down side plank → full side plank → top leg raised → reach-through (thread the top arm under the body and back up)

1.1 KiB Raw Blame History Unescape Escape