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rzen 60927b5d1f Add 17 warm-up, stretch, and mobility exercises with new starter splits

The library grows to 64 exercises: arm circles, torso twist, leg
swings, hip and neck mobility, marching, calf raises, and a full
stretching set (forward fold, quad, calf, chest, triceps, hip flexor,
butterfly, cobra, child's pose), each with an authored motion rig and
reference page. Eight new starter splits join the catalog — Upper and
Lower Body Warm-Up, Morning Wake-Up, Morning Mobility, Full Body
Stretch, Evening Stretch, Free Weight Basics, and Full Body Machines —
regenerated deterministically at split schema v3 with fixed ULIDs.

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

2026-07-08 12:49:18 -04:00

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Standing Side Bend

Reach one arm overhead and lean to the opposite side, alternating, to lengthen the side body and open the ribs and lats.

Category: Mobility / warm-up
Type: Lateral flexion mobility
Targets: Obliques, quadratus lumborum, lats
Prescription: 8 slow bends to each side, reaching long
Defaults: 2 × 8 bodyweight

Setup

Stand tall, feet hip-width, one arm relaxed and the other ready to reach overhead.

Execution

Raise one arm overhead and reach it up and over as you bend to the opposite side.
Feel a long stretch down the whole reaching side; keep both feet planted.
Return to tall through center, then reach the other arm over and bend the other way.

Cues

Reach up and over — think length, not a sideways crunch.
Keep the hips level and both feet flat on the floor.
Bend straight to the side; don't twist or lean forward.

Common Mistakes

Collapsing down into the bend instead of reaching long.
Shoving the hips out to the side to counterbalance.
Rotating the trunk forward out of the pure side bend.

Progression

Short range → full reach-and-over → add a brief hold at the end range on each side.

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