rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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Crunch
The floor ab curl — peel the shoulder blades off the mat, squeeze, and lower. Short range, all abs.
- Category: Main circuit
- Type: Spinal flexion (upper)
- Targets: Rectus abdominis
- Prescription: 3 × 15–20, slow
Setup
Lie on your back, knees bent, feet flat. Fingertips lightly behind the ears, elbows wide.
Execution
- Exhale and curl the ribs toward the pelvis until the shoulder blades leave the floor.
- Squeeze the abs hard at the top for a beat.
- Lower the shoulders back down without letting the head rest.
Cues
- It's a curl, not a sit-up — the lower back stays on the mat.
- Chin off the chest; the hands never pull the head.
- Exhale on the way up to deepen the contraction.
Common Mistakes
- Yanking the neck with the hands.
- Sitting all the way up with the hip flexors.
- Racing through reps with momentum.
Progression
Slow the tempo and add a pause at the top; hold a small plate on the chest, or move to the Abdominal machine for stack-loaded flexion.