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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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Glute Bridge

The floor hip hinge — drive through the heels and lift the hips until the body is a straight line from shoulders to knees.

Category: Warm-up and main circuit
Type: Hip extension (floor)
Targets: Glutes, hamstrings
Prescription: 3 × 12–15, squeeze at the top
Defaults: 3 × 12 bodyweight

Setup

Lie on your back, knees bent, feet flat on the floor about hip-width and close enough that your fingertips can graze your heels. Arms rest at your sides.

Execution

Press through the heels and squeeze the glutes to lift the hips.
Stop when shoulders, hips and knees form a straight line — no arching past it.
Hold the squeeze for a beat, then lower with control.

Cues

The glutes lift the hips; the lower back just comes along.
Ribs stay down — finish with the glutes, not by overarching.
Knees track over the feet, never falling inward or out.

Common Mistakes

Pushing through the toes instead of the heels.
Overarching the lower back at the top.
Bouncing reps off the floor.

Progression

Pause holds at the top, then single-leg bridges; graduate to the barbell Hip Thrust for load.

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