3 reps each side · advanced
Take care: An advanced inversion: skip it with a neck or back problem, osteoporosis, high blood pressure or glaucoma, and during pregnancy; never turn the head while the hips are up.
Lying on the back with the arms overhead on the mat, the legs roll over the head until the toes reach the mat behind it; the hands take hold of the right ankle and the left leg lifts straight up toward the ceiling, the weight on the shoulder blades. The left leg lowers to the mat, the hands let go, and the spine rolls back down. The other side next.
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.
3 slow, controlled reps on each side. 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: 45 legs points, 39 core points.
Rectus abdominis, transversus abdominis, gluteus maximus and hamstrings (lifting the leg), obliques; 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.