rzen
7c241ec44c
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
40 lines
1.1 KiB
Markdown
40 lines
1.1 KiB
Markdown
# Glute Bridge
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The floor hip hinge — drive through the heels and lift the hips until the
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body is a straight line from shoulders to knees.
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- **Category:** Warm-up and main circuit
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- **Type:** Hip extension (floor)
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- **Targets:** Glutes, hamstrings
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- **Prescription:** 3 × 12–15, squeeze at the top
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## Setup
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Lie on your back, knees bent, feet flat on the floor about hip-width and
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close enough that your fingertips can graze your heels. Arms rest at your
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sides.
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## Execution
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1. Press through the heels and squeeze the glutes to lift the hips.
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2. Stop when shoulders, hips and knees form a straight line — no arching
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past it.
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3. Hold the squeeze for a beat, then lower with control.
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## Cues
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- The glutes lift the hips; the lower back just comes along.
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- Ribs stay down — finish with the glutes, not by overarching.
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- Knees track over the feet, never falling inward or out.
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## Common Mistakes
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- Pushing through the toes instead of the heels.
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- Overarching the lower back at the top.
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- Bouncing reps off the floor.
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## Progression
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Pause holds at the top, then single-leg bridges; graduate to the barbell
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Hip Thrust for load.
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