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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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Leg Curl

Isolated hamstring work — the heels curl toward the glutes while a pad locks the thighs in place.

Category: Main circuit
Type: Machine-based isolation (knee flexion)
Targets: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit (or lie face down, depending on the version) with the thigh pad locked over your legs and the roller behind your ankles. Start with the legs extended.

Execution

Curl your legs toward your glutes, driving through the hamstrings.
Squeeze hard at the fully bent position.
Return the roller under control until the legs are extended again.

Cues

Focus on hamstring engagement — feel the pull behind the knee, not the back.
Keep your hips and back still against the pad; no arching to cheat.
Curl through the full range, all the way to the glutes.

Common Mistakes

Arching the lower back to yank the weight up.
Using momentum instead of a controlled curl.
Cutting the range short and never reaching full flexion.

Progression

Add load once all four sets of ten are controlled; single-leg curls for asymmetry, or a slow eccentric to overload the lengthening hamstring.

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