6 reps · beginner
Take care: Lift less, or keep the forearms down, if the lower back pinches; skip it during pregnancy.
The swan prep: lying face down with the legs straight and a little apart, hands on the mat beside the shoulders, elbows bent and pointing back. The chest lifts about 40° by extending the spine, the arms pressing toward straight, then lowers with control; the legs stay long on the mat.
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. 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: 39 legs points, 12 push points, 12 pull points, 12 arms points, 39 core points.
Spinal erectors, multifidus, gluteus maximus, hamstrings, triceps, lower trapezius; 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.