3 reps · advanced
Take care: Keep the circle small and the pelvis down with any lower-back trouble; skip it during pregnancy and after giving birth.
Lying on the back with the arms long by the sides pressing into the mat and both legs straight up and together, the legs circle as one: over to the right, down to about 45°, round to the left and back up, then the other way, the pelvis rolling a little to each side but staying on the mat (the usual mat version; the classical advanced corkscrew starts from the roll-over with the hips lifted).
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. 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: 6 legs points, 12 push points, 12 pull points, 12 arms points, 35 core points.
Obliques, rectus abdominis, transversus abdominis, hip flexors, adductors (holding the legs together), latissimus dorsi and triceps (pressing the arms into the mat).
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.