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
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Dead Bug
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Anti-extension drill — the limbs move while the trunk stays perfectly still.
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- **Category:** Warm-up
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- **Type:** Anti-extension
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- **Targets:** Deep core (transverse abdominis), hip flexor control
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- **Prescription:** 8 per side, slow and controlled
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## Setup
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Lie on your back. Arms straight up over the shoulders, hips and knees bent to
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90°, lower back pressed into the floor.
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## Execution
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1. Brace and exhale as you lower one arm overhead and the *opposite* leg toward
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the floor.
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2. Stop just before the lower back peels off the floor.
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3. Return under control and switch sides.
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## Cues
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- Lower back glued to the floor the entire time — that contact *is* the exercise.
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- Slow negatives; the reach out should take 2–3 seconds.
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- Ribs down, no flaring as the arm goes overhead.
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## Common Mistakes
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- Arching the lower back as the leg lowers.
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- Moving arm and leg on the same side.
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- Rushing reps and turning it into a flutter kick.
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## Progression
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Heels sliding on floor → bent-knee reach → straight-leg reach → both legs
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lowering together → light weight held overhead
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