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
42 lines
1.3 KiB
Markdown
42 lines
1.3 KiB
Markdown
# Calfs
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Seated heel raises through a full range — a deep stretch below the platform and
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a hard squeeze at the top.
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- **Category:** Main circuit
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- **Type:** Machine-based calf raise
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- **Targets:** Soleus, gastrocnemius
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit with the balls of your feet on the platform, heels hanging off the back
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edge, and the pad snug on your lower thighs just above the knees. Hold the pad
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handles lightly.
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## Execution
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1. Raise your heels by contracting your calves, pressing up onto the balls of
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your feet against the pad.
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2. Pause at the top with the calves fully shortened.
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3. Slowly lower your heels below the platform level for a full stretch.
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## Cues
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- Chase the full range — a hard squeeze up top, a deep stretch at the bottom.
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- Drive through the balls of the feet, not the toes.
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- Control the tempo; the stretch under the platform is where the work is.
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## Common Mistakes
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- Bouncing through short, choppy reps instead of the full range.
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- Rocking the weight up with the hips instead of the calves.
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- Rushing the lowering and skipping the bottom stretch.
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## Progression
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Add weight in small increments once all four sets of ten are controlled;
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single-leg raises and paused reps at the stretched bottom build the hardest end
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of the range.
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