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
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Plank
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The baseline anti-extension hold — a rigid line from head to heels.
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- **Category:** Main circuit
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- **Type:** Anti-extension (isometric hold)
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- **Targets:** Rectus abdominis, deep core, glutes, shoulders
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- **Prescription:** 3 × 30–60 s holds
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- **Defaults:** 3 × 30 s
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## Setup
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Forearms on the floor, elbows under shoulders, feet together behind you. One
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straight line from the back of the head to the heels.
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## Execution
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1. Squeeze glutes and quads hard, tuck ribs down toward the pelvis.
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2. Press the floor away through the forearms — no sagging between the shoulders.
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3. Breathe shallowly behind the brace and hold.
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## Cues
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- Glutes and quads *tight* — a plank fails at the hips first.
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- Ribs down: think "short front, long back".
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- If the hips sag or the lower back takes over, the set is done.
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## Common Mistakes
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- Hips sagging (lower back extension — the exact thing to resist).
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- Hips piked high to make the hold easier.
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- Holding the breath entirely.
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## Progression
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Knee plank → full plank → feet elevated → RKC plank (maximum-tension, shorter
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holds) → weighted plank
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