rzen
7274f155e9
Exercise Library/ holds per-exercise reference docs (setup, cues, mistakes, progressions) with SVG visuals and a Python-rendered motion pipeline; Workouts/ExerciseFigure renders the bundled *.motion.json rigs as animated stick figures on the exercise screen. Exercises gain a warm-up/main-circuit category, timed exercises display hold time via planSummary, and a completed exercise reopens to a check screen instead of its timers.
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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