rzen
fce8fa4c17
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
41 lines
1.3 KiB
Markdown
41 lines
1.3 KiB
Markdown
# Leg Extension
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Isolated quadriceps work — the knee opens against the roller while the hips
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stay pinned to the seat.
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- **Category:** Main circuit
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- **Type:** Machine-based isolation (knee extension)
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- **Targets:** Quadriceps (rectus femoris, vastus lateralis/medialis)
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- **Prescription:** 4 × 10
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## Setup
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Sit upright with your back flat against the pad and align your knees with the
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machine's pivot point. Hook the roller pad against the front of your ankles,
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hands resting on the side grips.
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## Execution
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1. Extend your legs to a straightened position — stop just short of snapping
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the knees into lockout.
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2. Pause briefly at the top with the quads squeezed hard.
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3. Lower the roller back down with control to the start.
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## Cues
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- Knees stack over the pivot — realign the seat if they sit forward or back.
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- Hips glued to the seat; if they lift, the weight is too heavy.
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- Own the lowering — no free-falling back to the stack.
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## Common Mistakes
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- Jerky, momentum-driven reps instead of a smooth extension.
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- Lifting the hips off the seat to swing the weight up.
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- Slamming into a locked knee at the top.
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## Progression
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Add load in small increments once all four sets of ten are smooth; single-leg
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extensions for asymmetry, or a paused top / slow eccentric for more time under
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tension.
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