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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

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

2026-07-08 07:51:30 -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
Defaults: 4 × 10 weighted

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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