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
1.2 KiB
1.2 KiB
Lunge
The split-stance squat — drop the back knee toward the floor, then drive back up through the front heel. Bodyweight first, dumbbells in hand later.
- Category: Main circuit
- Type: Split-stance squat (bodyweight or dumbbells)
- Targets: Quadriceps, glutes, balance
- Prescription: 3 × 8–10 per side
Setup
Take a long step so both knees can bend to 90° — front shin vertical, back heel up. Hips square to the front, hands at your sides or on hips.
Execution
- Lower straight down until the back knee hovers just above the floor.
- The front knee stays over the mid-foot, torso upright.
- Drive through the front heel to come back up. Finish the set, then switch sides.
Cues
- Down like an elevator, not forward like a slide.
- Front heel carries the work; the back leg balances.
- Squeeze the front glute to stand up.
Common Mistakes
- Stance too short — the front knee shoots past the toes.
- Torso pitching forward on the way up.
- Pushing off the back foot instead of the front heel.
Progression
Hold a dumbbell in each hand; step backward into each rep (reverse lunge) or elevate the back foot for a split squat.