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rzen fce8fa4c17 Author the machine exercise circuit with props and corrected hip machine motions

Fourteen Planet Fitness machine exercises join the rig library, each with
authored motion, info page, and schematic equipment via the new props layer
(scene shapes, cables, bars, pads) rendered in lockstep by render.py and the
in-app figure renderer. Abductor and Adductor are authored face-on with the
real seated machine motion — knees-bent legs swinging apart/together against
knee pads — replacing the earlier middle-split depiction. The watch target
now bundles the figure renderer and motion rigs too.

Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7

2026-07-06 16:29:31 -04:00

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Cat-Cow

Gentle spinal mobility drill that wakes up the whole trunk before core work.

Category: Warm-up
Type: Spinal mobility
Targets: Thoracic and lumbar spine, deep core awareness
Prescription: 10 slow reps (one rep = cat + cow)

Setup

On all fours: hands under shoulders, knees under hips, spine neutral, gaze at the floor.

Execution

Cat — exhale, press the floor away, round the whole spine up toward the ceiling and tuck chin and tailbone.
Cow — inhale, let the belly drop, lift the chest and tailbone, gaze slightly forward.
Flow between the two, one breath per position.

Cues

Move segment by segment, not as one stiff plank.
Let the breath set the tempo — no rushing.
Reach the mid-back toward the ceiling in cat; most people only move the neck.

Common Mistakes

All the motion coming from the neck and hips, none from the mid-back.
Collapsing into the shoulders instead of pressing the floor away.

Progression

Smaller pain-free range → full range → slower tempo with a pause at each end → segmental rolls (peel one vertebra at a time)

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