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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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Crunch

The floor ab curl — peel the shoulder blades off the mat, squeeze, and lower. Short range, all abs.

Category: Main circuit
Type: Spinal flexion (upper)
Targets: Rectus abdominis
Prescription: 3 × 15–20, slow
Defaults: 3 × 15 bodyweight

Setup

Lie on your back, knees bent, feet flat. Fingertips lightly behind the ears, elbows wide.

Execution

Exhale and curl the ribs toward the pelvis until the shoulder blades leave the floor.
Squeeze the abs hard at the top for a beat.
Lower the shoulders back down without letting the head rest.

Cues

It's a curl, not a sit-up — the lower back stays on the mat.
Chin off the chest; the hands never pull the head.
Exhale on the way up to deepen the contraction.

Common Mistakes

Yanking the neck with the hands.
Sitting all the way up with the hip flexors.
Racing through reps with momentum.

Progression

Slow the tempo and add a pause at the top; hold a small plate on the chest, or move to the Abdominal machine for stack-loaded flexion.

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