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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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Push-Up

The bodyweight press — a moving plank: lower the chest to the floor and press back up without the hips sagging.

Category: Warm-up and main circuit
Type: Bodyweight horizontal press
Targets: Chest, front delts, triceps, trunk
Prescription: 3 × 8–15
Defaults: 3 × 8 bodyweight

Setup

Hands under the shoulders, legs long, toes tucked. Squeeze the glutes and brace so the body is one straight line from head to heels.

Execution

Bend the elbows about 45° from the body and lower the chest toward the floor.
Stop a fist's height off the ground, body still one line.
Press the floor away to straight arms.

Cues

The plank never breaks — hips neither sag nor pike.
Screw the hands into the floor to keep the elbows tracking.
Chest leads the descent, not the chin or the hips.

Common Mistakes

Hips sagging into a banana shape.
Flaring the elbows to 90°.
Craning the neck at the floor.

Progression

Start from an incline (hands on a bench) if reps stall; graduate to feet elevated, then slow negatives.

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