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rzen fce8fa4c17 Author the machine exercise circuit with props and corrected hip machine motions

Fourteen Planet Fitness machine exercises join the rig library, each with
authored motion, info page, and schematic equipment via the new props layer
(scene shapes, cables, bars, pads) rendered in lockstep by render.py and the
in-app figure renderer. Abductor and Adductor are authored face-on with the
real seated machine motion — knees-bent legs swinging apart/together against
knee pads — replacing the earlier middle-split depiction. The watch target
now bundles the figure renderer and motion rigs too.

Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7

2026-07-06 16:29:31 -04:00

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Lat Pull Down

The seated vertical pull — building width through the lats with a bar driven down from overhead.

Category: Main circuit
Type: Machine-based vertical pull
Targets: Latissimus dorsi, mid-back, rear delts, biceps
Prescription: 4 × 10

Setup

Sit upright with your knees secured under the pad and feet flat. Grip the bar wider than shoulder-width, arms fully extended overhead, torso just off vertical.

Execution

Pull the bar down to your upper chest, driving your elbows down and back.
Squeeze your shoulder blades together at the bottom and pause briefly.
Return the bar overhead under control until your arms are fully extended.

Cues

Lead with the elbows, not the hands — think "elbows to the ribs".
Squeeze the shoulder blades down and together at the bottom.
Keep the torso tall; only a slight lean back, never a swing.

Common Mistakes

Leaning back excessively and turning it into a row.
Using momentum to yank the bar down.
Stopping short — not pulling the bar all the way to the chest.

Progression

Add weight once all four sets of ten are clean; progress to a wider or neutral grip, then to strict pull-ups as pulling strength builds.

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