5 reps · advanced
Take care: 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 long by the sides, palms pressing down, the straight legs lift to vertical and keep going: the hips and the spine peel off the mat until the legs are over the head, about parallel to the floor, the weight on the shoulder blades, never the neck. The feet flex, the legs open shoulder-width, and the spine rolls back down one vertebra at a time; at about 50° the legs close and lift 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.
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: 4 legs points, 12 push points, 12 pull points, 12 arms points, 39 core points.
Rectus abdominis, transversus abdominis, obliques, hip flexors, latissimus dorsi and triceps (pressing the arms down); 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.