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.
39 lines
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# Bird Dog
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Anti-rotation drill — extend opposite limbs while the hips and spine refuse to
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twist.
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- **Category:** Warm-up and main circuit
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- **Type:** Anti-rotation
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- **Targets:** Spinal erectors, glutes, deep core, shoulder stability
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- **Prescription:** Warm-up 8 per side; main circuit 3 × 8–10 per side, slow
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## Setup
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On all fours: hands under shoulders, knees under hips, spine neutral, gaze at
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the floor.
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## Execution
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1. Brace, then reach one arm forward and the *opposite* leg back until both are
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in line with the torso.
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2. Pause for a beat at full extension — hips stay square to the floor.
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3. Return under control and switch sides.
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## Cues
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- Imagine a cup of water balanced on the lower back — nothing spills.
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- Reach *long*, not high: heel pushes back, knuckles push forward.
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- Slow, no momentum; the pause is where the work happens.
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## Common Mistakes
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- Hips rotating open as the leg lifts.
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- Lifting the leg above hip height and arching the lower back.
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- Racing through reps.
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## Progression
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Single limb only (arm *or* leg) → opposite arm + leg → paused 3-count hold →
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elbow-to-knee touch under the body between reps → hands on an unstable surface
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