5 reps · advanced
Take care: An advanced back-bend: master the swan first, rock only as far as the lower back is comfortable, and skip it with a back or neck injury and during pregnancy.
The classical swan dive: from the top of the swan the hands let go and the body holds a long arch, chest lifted, legs together and lifted, arms reaching forward past the ears in a wide V. The arch rocks like a rocking chair on the front of the body: chest down and legs up, then chest up and legs down. Modelled as a rigid arched body 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: 51 legs points, 16 pull points, 39 core points.
Spinal erectors, gluteus maximus, hamstrings, lower trapezius and rhomboids, posterior deltoid; abdominals and hip flexors 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.