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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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Cat-Cow

Gentle spinal mobility drill that wakes up the whole trunk before core work.

Category: Warm-up
Type: Spinal mobility
Targets: Thoracic and lumbar spine, deep core awareness
Prescription: 10 slow reps (one rep = cat + cow)
Defaults: 3 × 10 bodyweight

Setup

On all fours: hands under shoulders, knees under hips, spine neutral, gaze at the floor.

Execution

Cat — exhale, press the floor away, round the whole spine up toward the ceiling and tuck chin and tailbone.
Cow — inhale, let the belly drop, lift the chest and tailbone, gaze slightly forward.
Flow between the two, one breath per position.

Cues

Move segment by segment, not as one stiff plank.
Let the breath set the tempo — no rushing.
Reach the mid-back toward the ceiling in cat; most people only move the neck.

Common Mistakes

All the motion coming from the neck and hips, none from the mid-back.
Collapsing into the shoulders instead of pressing the floor away.

Progression

Smaller pain-free range → full range → slower tempo with a pause at each end → segmental rolls (peel one vertebra at a time)

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