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
# Side Plank
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Anti-lateral-flexion hold — resist the hips dropping toward the floor.
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- **Category:** Main circuit
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- **Type:** Anti-lateral flexion (isometric hold)
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- **Targets:** Obliques, quadratus lumborum, glute medius, shoulder stability
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- **Prescription:** 3 × 20–45 s per side
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## Setup
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Lie on one side, elbow directly under the shoulder, forearm across the floor.
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Feet stacked (or staggered), body in one straight line.
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## Execution
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1. Drive the hips up until shoulders, hips, and ankles form a straight line.
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2. Stack the hips vertically — don't let the top hip roll forward or back.
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3. Hold, then switch sides.
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## Cues
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- Hips *high*: most people sag an inch without noticing.
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- Push the floor away through the forearm — no collapsing into the shoulder.
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- Squeeze the bottom-side obliques and the glutes the whole hold.
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## Common Mistakes
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- Hips dropping toward the floor (the exact motion to resist).
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- Rolling the chest toward the ceiling or the floor.
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- Elbow drifting away from under the shoulder.
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## Progression
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Knees-down side plank → full side plank → top leg raised → reach-through
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(thread the top arm under the body and back up)
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