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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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Hollow Body Hold

The gold standard for deep core tension — a shallow, rigid banana shape.

Category: Main circuit
Type: Anti-extension (isometric hold)
Targets: Rectus abdominis, deep core, hip flexors
Prescription: 3 × 20–40 s holds
Defaults: 3 × 20 s

Setup

Lie on your back, arms extended overhead beside the ears, legs straight and together.

Execution

Press the lower back into the floor and hold it there — this never releases.
Lift shoulder blades and legs a few inches off the floor into a shallow banana shape.
Reach long through fingers and toes and hold.

Cues

The lower back stays welded to the floor; if it lifts, shorten the shape.
Chin gently tucked — look at your thighs, not the ceiling.
Lower = harder. Height is not the goal, tension is.

Common Mistakes

Lower back arching off the floor (the hold has failed at that point).
Folding at the hips into a V-sit.
Neck cranked forward doing all the "work".

Progression

Tuck hold (knees in) → one leg extended → full extension, arms overhead → hollow rocks

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