rzen
fce8fa4c17
Fourteen Planet Fitness machine exercises join the rig library, each with authored motion, info page, and schematic equipment via the new props layer (scene shapes, cables, bars, pads) rendered in lockstep by render.py and the in-app figure renderer. Abductor and Adductor are authored face-on with the real seated machine motion — knees-bent legs swinging apart/together against knee pads — replacing the earlier middle-split depiction. The watch target now bundles the figure renderer and motion rigs too. Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7
38 lines
1.2 KiB
Markdown
38 lines
1.2 KiB
Markdown
# Leg Curl
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Isolated hamstring work — the heels curl toward the glutes while a pad locks
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the thighs in place.
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- **Category:** Main circuit
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- **Type:** Machine-based isolation (knee flexion)
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- **Targets:** Hamstrings (biceps femoris, semitendinosus, semimembranosus)
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- **Prescription:** 4 × 10
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## Setup
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Sit (or lie face down, depending on the version) with the thigh pad locked over
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your legs and the roller behind your ankles. Start with the legs extended.
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## Execution
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1. Curl your legs toward your glutes, driving through the hamstrings.
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2. Squeeze hard at the fully bent position.
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3. Return the roller under control until the legs are extended again.
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## Cues
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- Focus on hamstring engagement — feel the pull behind the knee, not the back.
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- Keep your hips and back still against the pad; no arching to cheat.
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- Curl through the full range, all the way to the glutes.
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## Common Mistakes
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- Arching the lower back to yank the weight up.
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- Using momentum instead of a controlled curl.
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- Cutting the range short and never reaching full flexion.
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## Progression
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Add load once all four sets of ten are controlled; single-leg curls for
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asymmetry, or a slow eccentric to overload the lengthening hamstring.
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