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rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

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

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

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Bodyweight Squat

The unloaded squat — arms reach forward as a counterbalance while the hips sit down between the heels. The pattern every loaded squat is built on.

Category: Warm-up and main circuit
Type: Bodyweight squat
Targets: Quadriceps, glutes, mobility
Prescription: 3 × 15–20, or 10 slow reps as a warm-up

Setup

Stand with feet shoulder-width, toes slightly turned out, arms relaxed at your sides.

Execution

Reach the arms forward as the hips sit down and back.
Descend as deep as comfortable — thighs at least parallel — heels flat.
Stand back up tall and let the arms drop.

Cues

Knees track over the toes the whole way down and up.
Chest up; the arms reaching forward keep you from tipping.
Slow down — a three-second descent teaches control.

Common Mistakes

Heels lifting at the bottom.
Knees diving inward.
Shallow, quick bouncing instead of full, controlled reps.

Progression

Slow the tempo, pause at the bottom, then load the pattern with the Goblet Squat.

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