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