rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# Bird Dog
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Anti-rotation drill — extend opposite limbs while the hips and spine refuse to
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twist.
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- **Category:** Warm-up and main circuit
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- **Type:** Anti-rotation
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- **Targets:** Spinal erectors, glutes, deep core, shoulder stability
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- **Prescription:** Warm-up 8 per side; main circuit 3 × 8–10 per side, slow
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- **Defaults:** 3 × 8 bodyweight
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## Setup
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On all fours: hands under shoulders, knees under hips, spine neutral, gaze at
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the floor.
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## Execution
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1. Brace, then reach one arm forward and the *opposite* leg back until both are
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in line with the torso.
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2. Pause for a beat at full extension — hips stay square to the floor.
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3. Return under control and switch sides.
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## Cues
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- Imagine a cup of water balanced on the lower back — nothing spills.
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- Reach *long*, not high: heel pushes back, knuckles push forward.
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- Slow, no momentum; the pause is where the work happens.
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## Common Mistakes
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- Hips rotating open as the leg lifts.
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- Lifting the leg above hip height and arching the lower back.
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- Racing through reps.
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## Progression
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Single limb only (arm *or* leg) → opposite arm + leg → paused 3-count hold →
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elbow-to-knee touch under the body between reps → hands on an unstable surface
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