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
41 lines
1.3 KiB
Markdown
41 lines
1.3 KiB
Markdown
# Calfs
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Seated heel raises through a full range — a deep stretch below the platform and
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a hard squeeze at the top.
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- **Category:** Main circuit
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- **Type:** Machine-based calf raise
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- **Targets:** Soleus, gastrocnemius
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- **Prescription:** 4 × 10
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## Setup
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Sit with the balls of your feet on the platform, heels hanging off the back
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edge, and the pad snug on your lower thighs just above the knees. Hold the pad
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handles lightly.
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## Execution
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1. Raise your heels by contracting your calves, pressing up onto the balls of
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your feet against the pad.
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2. Pause at the top with the calves fully shortened.
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3. Slowly lower your heels below the platform level for a full stretch.
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## Cues
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- Chase the full range — a hard squeeze up top, a deep stretch at the bottom.
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- Drive through the balls of the feet, not the toes.
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- Control the tempo; the stretch under the platform is where the work is.
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## Common Mistakes
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- Bouncing through short, choppy reps instead of the full range.
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- Rocking the weight up with the hips instead of the calves.
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- Rushing the lowering and skipping the bottom stretch.
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## Progression
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Add weight in small increments once all four sets of ten are controlled;
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single-leg raises and paused reps at the stretched bottom build the hardest end
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of the range.
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