rzen
a93cbc30b7
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
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# Lunge
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The split-stance squat — drop the back knee toward the floor, then drive
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back up through the front heel. Bodyweight first, dumbbells in hand later.
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- **Category:** Main circuit
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- **Type:** Split-stance squat (bodyweight or dumbbells)
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- **Targets:** Quadriceps, glutes, balance
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- **Prescription:** 3 × 8–10 per side
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- **Defaults:** 3 × 8 bodyweight
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## Setup
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Take a long step so both knees can bend to 90° — front shin vertical,
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back heel up. Hips square to the front, hands at your sides or on hips.
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## Execution
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1. Lower straight down until the back knee hovers just above the floor.
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2. The front knee stays over the mid-foot, torso upright.
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3. Drive through the front heel to come back up. Finish the set, then
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switch sides.
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## Cues
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- Down like an elevator, not forward like a slide.
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- Front heel carries the work; the back leg balances.
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- Squeeze the front glute to stand up.
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## Common Mistakes
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- Stance too short — the front knee shoots past the toes.
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- Torso pitching forward on the way up.
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- Pushing off the back foot instead of the front heel.
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## Progression
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Hold a dumbbell in each hand; step backward into each rep (reverse lunge)
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or elevate the back foot for a split squat.
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