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rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:18:07 -04:00

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Barbell Squat

The barbell back squat — bar across the upper back, sit down between the heels, stand back up.

Category: Main circuit
Type: Free-weight compound squat
Targets: Quadriceps, glutes, adductors, trunk
Prescription: 4 × 6–8

Setup

Set the bar on your upper traps (not the neck), hands just outside the shoulders, and step back from the rack. Feet shoulder-width, toes slightly out, brace before every rep.

Execution

Sit down and back — hips and knees bend together, chest stays up.
Descend until the thighs reach at least parallel, knees tracking over the toes.
Drive the floor apart and stand back up to full lockout.

Cues

Big breath and brace at the top; exhale at the finish.
The bar stays over mid-foot — watch the sideways bar path, not the mirror.
Elbows down under the bar, not flared behind it.

Common Mistakes

Knees caving inward out of the bottom.
Heels lifting — weight drifting onto the toes.
Chest collapsing forward into a good-morning.

Progression

Master the Bodyweight Squat and Goblet Squat first; add weight in small jumps only while depth and knee tracking hold.

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