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.
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Leg Raises
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Lower-ab builder — the slow lowering is the exercise.
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- **Category:** Main circuit
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- **Type:** Anti-extension (dynamic)
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- **Targets:** Lower rectus abdominis, hip flexors, deep core
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- **Prescription:** 3 × 8–15 reps, slow negatives
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## Setup
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**Lying:** flat on your back, legs straight, hands at your sides (or under the
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tailbone to start). **Hanging:** dead hang from a bar, shoulders packed.
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## Execution
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1. Press the lower back into the floor and brace.
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2. Raise the legs to vertical without bending the knees more than slightly.
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3. Lower *slowly* — 3 seconds or more — stopping before the lower back arches
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off the floor.
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## Cues
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- Lower back flat against the floor on lying versions, always.
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- The negative is the rep: lower slower than you lift.
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- Exhale on the way down to keep the ribs from flaring.
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## Common Mistakes
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- Lower back arching off the floor near the bottom.
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- Dropping the legs instead of lowering them.
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- Using momentum (swinging) on hanging versions.
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## Progression
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Bent-knee lying raise → straight-leg lying raise → hanging knee raise →
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hanging straight-leg raise → toes-to-bar
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