rzen
a93cbc30b7
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
41 lines
1.2 KiB
Markdown
41 lines
1.2 KiB
Markdown
# Rotary
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The rotary torso machine — controlled trunk rotation that isolates the
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obliques.
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- **Category:** Main circuit
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- **Type:** Machine-based trunk rotation
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- **Targets:** Obliques, deep core
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit tall with your hips squared and locked against the pads. Rest your
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forearms on the pads and grip the handle in front of your chest so the trunk,
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not the arms, drives the machine.
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## Execution
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1. Rotate your torso to one side in a smooth, controlled arc, keeping your hips
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still.
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2. Pause at the end of the range without letting the weight pull you further.
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3. Return through center and rotate to the other side with the same control.
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## Cues
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- Twist from the waist — the obliques generate the movement, not the arms.
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- Keep the hips and pelvis pinned; only the trunk turns.
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- Move slowly; momentum steals the work from the obliques.
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## Common Mistakes
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- Throwing the weight with momentum instead of controlling the twist.
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- Pushing with the arms rather than rotating the trunk.
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- Letting the hips swing along with the torso.
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## Progression
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Add weight once both sides move with equal control; pause two seconds at full
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rotation to kill any momentum.
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