4 reps · advanced
Take care: An advanced inversion: skip it with a neck or back problem, osteoporosis, high blood pressure or glaucoma, and during pregnancy.
Sitting tall with the straight legs crossed at the ankles and the hands on the mat by the hips, the body rolls back into a roll-over, the legs open and close to switch the cross, then it rolls up into a teaser, the arms reaching beside the legs. Balancing there, the hands circle behind and clasp; the legs lower to the mat as the trunk folds over them with the arms lifting behind, then the arms circle round to the feet and the body sits up tall to start again.
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.
4 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: 4 legs points, 12 pull points, 39 core points.
Rectus abdominis, transversus abdominis, obliques, hip flexors, posterior deltoid and rhomboids (arms behind); hamstrings and spinal erectors stretched.
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.