6 reps each side · beginner
The open book. Lying on the right side with the hips and knees bent to about 90° and stacked, both arms reaching straight forward along the mat at shoulder height, palms together. The top arm lifts and opens up and over to the other side as the chest turns toward the ceiling and the head follows the hand, until the top hand reaches toward the mat behind; then it closes back. The knees and pelvis stay stacked.
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.
6 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: beginner. One round counts like light conditioning work: 7 push points, 35 core points.
Obliques, thoracic rotators (multifidus, rotatores), transversus abdominis; pectorals and the front of the shoulder 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.