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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not
just the ones in its split. The new exercise's plan is seeded from the
most recent log of that exercise, else the library's authored Defaults
line, else a plain 3x10. Adds a searchable two-section picker sheet and
a **Defaults:** bullet to all 47 library reference pages.

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

2026-07-08 07:51:30 -04:00

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Leg Press

The seated machine squat — maximum lower-body load with the back fully supported.

Category: Main circuit
Type: Machine-based compound push
Targets: Quadriceps, glutes, hamstrings
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit with your back and hips flat against the pad. Place your feet shoulder-width on the platform, heels never floating. Adjust the seat so your knees start near 90°.

Execution

Press through your heels until your legs are nearly straight — stop short of locking the knees.
Pause briefly, then bend the knees to return under control.
Keep your back and hips glued to the pad the whole rep.

Cues

Drive through the heels, not the toes.
Knees track over the feet — don't let them cave inward.
Lower back stays on the pad; if the hips curl up, you've gone too deep.

Common Mistakes

Locking the knees hard at the top.
Bouncing out of the bottom.
Letting the hips roll off the pad at the bottom of the rep.

Progression

Add weight in small plates once all four sets of ten are controlled; single-leg presses for asymmetry work.

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