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
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Cat-Cow
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Gentle spinal mobility drill that wakes up the whole trunk before core work.
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- **Category:** Warm-up
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- **Type:** Spinal mobility
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- **Targets:** Thoracic and lumbar spine, deep core awareness
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- **Prescription:** 10 slow reps (one rep = cat + cow)
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## Setup
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On all fours: hands under shoulders, knees under hips, spine neutral, gaze at
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the floor.
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## Execution
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1. **Cat** — exhale, press the floor away, round the whole spine up toward the
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ceiling and tuck chin and tailbone.
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2. **Cow** — inhale, let the belly drop, lift the chest and tailbone, gaze
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slightly forward.
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3. Flow between the two, one breath per position.
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## Cues
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- Move segment by segment, not as one stiff plank.
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- Let the breath set the tempo — no rushing.
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- Reach the mid-back toward the ceiling in cat; most people only move the neck.
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## Common Mistakes
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- All the motion coming from the neck and hips, none from the mid-back.
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- Collapsing into the shoulders instead of pressing the floor away.
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## Progression
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Smaller pain-free range → full range → slower tempo with a pause at each end →
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segmental rolls (peel one vertebra at a time)
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