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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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Adductor

The seated hip-adduction machine — squeezes the knees together to load the inner thighs.

Category: Main circuit
Type: Machine-based hip adduction
Targets: Adductors, inner thighs
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit with your legs placed outside the pads, back flat against the seat, and knees starting spread apart. Rest your hands on the seat sides and keep your torso upright.

Execution

Squeeze your knees together against the pads using your inner thighs.
Pause when the knees nearly touch, holding the contraction.
Let the legs spread back open under control — don't let the pads fling them apart.

Cues

Drive the movement from the inner thighs, not by rocking the hips.
Keep the torso upright and the back against the seat.
Control both directions; the opening phase trains the muscle too.

Common Mistakes

Letting the pads throw the legs open at the start of each rep.
Setting too wide a start range before the muscle is warm.
Fast, swinging reps that rely on momentum instead of the adductors.

Progression

Add weight once all four sets of ten are controlled in both directions; pause two seconds with the knees together to strengthen the fully-shortened position.

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