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rzen 5bbe3f6ff0 Add the free-weight canon and bodyweight staples (16 exercises)

Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge.
Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press,
Dumbbell Fly (the fly authors the face-on camera for its frontal arc).
Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl,
Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up,
Pull-Up, Crunch, Dip.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:09:08 -04:00

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Barbell Squat

The barbell back squat — bar across the upper back, sit down between the heels, stand back up.

Category: Main circuit
Type: Free-weight compound squat
Targets: Quadriceps, glutes, adductors, trunk
Prescription: 4 × 6–8

Setup

Set the bar on your upper traps (not the neck), hands just outside the shoulders, and step back from the rack. Feet shoulder-width, toes slightly out, brace before every rep.

Execution

Sit down and back — hips and knees bend together, chest stays up.
Descend until the thighs reach at least parallel, knees tracking over the toes.
Drive the floor apart and stand back up to full lockout.

Cues

Big breath and brace at the top; exhale at the finish.
The bar stays over mid-foot — watch the sideways bar path, not the mirror.
Elbows down under the bar, not flared behind it.

Common Mistakes

Knees caving inward out of the bottom.
Heels lifting — weight drifting onto the toes.
Chest collapsing forward into a good-morning.

Progression

Master the Bodyweight Squat and Goblet Squat first; add weight in small jumps only while depth and knee tracking hold.

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