5 reps · advanced
Take care: An inversion with the weight on the shoulders: skip it with any neck problem, high blood pressure, glaucoma or a heart condition, during pregnancy and after giving birth, and never turn the head while up.
The classical inverted bicycle: up on the shoulders with the trunk about 65° off the mat, the hands supporting the back of the pelvis and the elbows on the mat, the legs pedal a big bicycle in the air. One leg reaches back toward the mat behind, bending its knee, then draws forward and straightens up over the face as the other leg goes back; then the pedalling reverses.
Bodyweight: no weights. Joint demand below is your own body's weight in this position.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
5 slow, controlled reps. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: advanced. One round counts like light conditioning work: 64 legs points, 25 push points, 12 arms points, 51 core points.
Hip flexors and gluteus maximus (alternating), hamstrings, rectus abdominis and transversus abdominis (holding the trunk up), spinal erectors, triceps and deltoids (supporting the pelvis).
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.