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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

1.3 KiB

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Leg Extension

Isolated quadriceps work — the knee opens against the roller while the hips stay pinned to the seat.

Category: Main circuit
Type: Machine-based isolation (knee extension)
Targets: Quadriceps (rectus femoris, vastus lateralis/medialis)
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit upright with your back flat against the pad and align your knees with the machine's pivot point. Hook the roller pad against the front of your ankles, hands resting on the side grips.

Execution

Extend your legs to a straightened position — stop just short of snapping the knees into lockout.
Pause briefly at the top with the quads squeezed hard.
Lower the roller back down with control to the start.

Cues

Knees stack over the pivot — realign the seat if they sit forward or back.
Hips glued to the seat; if they lift, the weight is too heavy.
Own the lowering — no free-falling back to the stack.

Common Mistakes

Jerky, momentum-driven reps instead of a smooth extension.
Lifting the hips off the seat to swing the weight up.
Slamming into a locked knee at the top.

Progression

Add load in small increments once all four sets of ten are smooth; single-leg extensions for asymmetry, or a paused top / slow eccentric for more time under tension.

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