5 reps · beginner
The classical wall series: standing with the back against a wall, feet hip-width apart about 20 cm out from it and the knees soft, the arms by the sides. The straight arms lift forward and up overhead, open out to the sides and circle back down, the back and the back of the head staying on the wall; then the other way. The wall takes some of the weight, so there is no balance check.
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: beginner. One round counts like light conditioning work: 35 push points, 22 pull points, 8 core points.
Anterior and lateral deltoids, serratus anterior, lower trapezius, transversus abdominis (keeping the ribs and the back against the wall).
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.