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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

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

2026-07-08 07:51:30 -04:00

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Dead Bug

Anti-extension drill — the limbs move while the trunk stays perfectly still.

Category: Warm-up
Type: Anti-extension
Targets: Deep core (transverse abdominis), hip flexor control
Prescription: 8 per side, slow and controlled
Defaults: 3 × 8 bodyweight

Setup

Lie on your back. Arms straight up over the shoulders, hips and knees bent to 90°, lower back pressed into the floor.

Execution

Brace and exhale as you lower one arm overhead and the opposite leg toward the floor.
Stop just before the lower back peels off the floor.
Return under control and switch sides.

Cues

Lower back glued to the floor the entire time — that contact is the exercise.
Slow negatives; the reach out should take 2–3 seconds.
Ribs down, no flaring as the arm goes overhead.

Common Mistakes

Arching the lower back as the leg lowers.
Moving arm and leg on the same side.
Rushing reps and turning it into a flutter kick.

Progression

Heels sliding on floor → bent-knee reach → straight-leg reach → both legs lowering together → light weight held overhead

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