8 reps · intermediate
Take care: Rest on the forearms if the wrists complain, and come down to the knees between reps if the shoulders tire.
From a straight-arm plank with the hands under the shoulders, the hips lift high and back until the body is an upside-down V, legs straight and on the balls of the feet, head between the arms; then the body lowers back to a plank. Hands and feet stay planted.
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.
8 slow, controlled reps. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: intermediate. One round counts like light conditioning work: 20 legs points, 25 push points, 12 arms points, 35 core points.
Rectus abdominis, transversus abdominis, hip flexors (iliopsoas, rectus femoris), anterior deltoid, serratus anterior, triceps; hamstrings 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.