5 reps · advanced
Take care: A deep back-bend: skip it with a back, knee or shoulder injury and during pregnancy; practise the bow without rocking first.
Lying face down, the knees bend and the hands reach back to hold the tops of the ankles; pressing the feet back into the hands lifts the chest and the thighs into a bow. Holding that shape, the body rocks forward onto the chest and back onto the thighs, like a rocking chair. Modelled as a rigid bow rolling on its front without slipping.
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: 63 legs points, 4 push points, 16 pull points, 47 core points.
Spinal erectors, gluteus maximus, hamstrings, rhomboids and trapezius; quadriceps, hip flexors, pectoralis major and abdominals 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.