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rzen fce8fa4c17 Author the machine exercise circuit with props and corrected hip machine motions

Fourteen Planet Fitness machine exercises join the rig library, each with
authored motion, info page, and schematic equipment via the new props layer
(scene shapes, cables, bars, pads) rendered in lockstep by render.py and the
in-app figure renderer. Abductor and Adductor are authored face-on with the
real seated machine motion — knees-bent legs swinging apart/together against
knee pads — replacing the earlier middle-split depiction. The watch target
now bundles the figure renderer and motion rigs too.

Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7

2026-07-06 16:29:31 -04:00

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Leg Curl

Isolated hamstring work — the heels curl toward the glutes while a pad locks the thighs in place.

Category: Main circuit
Type: Machine-based isolation (knee flexion)
Targets: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Prescription: 4 × 10

Setup

Sit (or lie face down, depending on the version) with the thigh pad locked over your legs and the roller behind your ankles. Start with the legs extended.

Execution

Curl your legs toward your glutes, driving through the hamstrings.
Squeeze hard at the fully bent position.
Return the roller under control until the legs are extended again.

Cues

Focus on hamstring engagement — feel the pull behind the knee, not the back.
Keep your hips and back still against the pad; no arching to cheat.
Curl through the full range, all the way to the glutes.

Common Mistakes

Arching the lower back to yank the weight up.
Using momentum instead of a controlled curl.
Cutting the range short and never reaching full flexion.

Progression

Add load once all four sets of ten are controlled; single-leg curls for asymmetry, or a slow eccentric to overload the lengthening hamstring.

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