Integrated Movement Patterns - FRONT VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 2.0%
Step 2: Left Knee to Right Elbow
ID: STEP_2
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 2.0%
Step 3: Return
ID: STEP_3
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 2.0%
Step 4: Right Knee to Left Elbow
ID: STEP_4
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 2.0%
Step 5: Return end
ID: STEP_5
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 2.0%
Step 6: Setup
ID: STEP_1_REP2
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 12.0%
Step 7: Left Knee to Right Elbow
ID: STEP_2_REP2
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 12.0%
Step 8: Return
ID: STEP_3_REP2
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 12.0%
Step 9: Right Knee to Left Elbow
ID: STEP_4_REP2
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 12.0%
Step 10: Return end
ID: STEP_5_REP2
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 12.0%
Step 11: Setup
ID: STEP_1_REP3
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 22.0%
Step 12: Left Knee to Right Elbow
ID: STEP_2_REP3
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 22.0%
Step 13: Return
ID: STEP_3_REP3
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 22.0%
Step 14: Right Knee to Left Elbow
ID: STEP_4_REP3
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 22.0%
Step 15: Return end
ID: STEP_5_REP3
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 22.0%
Step 16: Setup
ID: STEP_1_REP4
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 32.0%
Step 17: Left Knee to Right Elbow
ID: STEP_2_REP4
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 32.0%
Step 18: Return
ID: STEP_3_REP4
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 32.0%
Step 19: Right Knee to Left Elbow
ID: STEP_4_REP4
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 32.0%
Step 20: Return end
ID: STEP_5_REP4
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 32.0%
Step 21: Setup
ID: STEP_1_REP5
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 42.0%
Step 22: Left Knee to Right Elbow
ID: STEP_2_REP5
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 42.0%
Step 23: Return
ID: STEP_3_REP5
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 42.0%
Step 24: Right Knee to Left Elbow
ID: STEP_4_REP5
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 42.0%
Step 25: Return end
ID: STEP_5_REP5
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 42.0%
Step 26: Setup
ID: STEP_1_REP6
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 52.0%
Step 27: Left Knee to Right Elbow
ID: STEP_2_REP6
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 52.0%
Step 28: Return
ID: STEP_3_REP6
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 52.0%
Step 29: Right Knee to Left Elbow
ID: STEP_4_REP6
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 52.0%
Step 30: Return end
ID: STEP_5_REP6
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 52.0%
Step 31: Setup
ID: STEP_1_REP7
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 62.0%
Step 32: Left Knee to Right Elbow
ID: STEP_2_REP7
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 62.0%
Step 33: Return
ID: STEP_3_REP7
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 62.0%
Step 34: Right Knee to Left Elbow
ID: STEP_4_REP7
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 62.0%
Step 35: Return end
ID: STEP_5_REP7
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 62.0%
Step 36: Setup
ID: STEP_1_REP8
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 72.0%
Step 37: Left Knee to Right Elbow
ID: STEP_2_REP8
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 72.0%
Step 38: Return
ID: STEP_3_REP8
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 72.0%
Step 39: Right Knee to Left Elbow
ID: STEP_4_REP8
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 72.0%
Step 40: Return end
ID: STEP_5_REP8
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 72.0%
Step 41: Setup
ID: STEP_1_REP9
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 82.0%
Step 42: Left Knee to Right Elbow
ID: STEP_2_REP9
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 82.0%
Step 43: Return
ID: STEP_3_REP9
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 82.0%
Step 44: Right Knee to Left Elbow
ID: STEP_4_REP9
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 82.0%
Step 45: Return end
ID: STEP_5_REP9
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 82.0%
Step 46: Setup
ID: STEP_1_REP10
Description:
Stand upright with feet hip-width apart, maintaining a neutral spine and shoulders back. Gently engage your abdominals, take a deep breath, and prepare for movement.
Time: 92.0%
Step 47: Left Knee to Right Elbow
ID: STEP_2_REP10
Description:
Lift your left knee up and bring your right elbow down to meet it, mirroring the previous movement.
Time: 92.0%
Step 48: Return
ID: STEP_3_REP10
Description:
Slowly lower your knee and return your torso to the upright starting position with controlled movement.
Time: 92.0%
Step 49: Right Knee to Left Elbow
ID: STEP_4_REP10
Description:
Lift your right knee to hip height or higher at a 90° angle while balancing on your standing leg. Simultaneously crunch your torso forward to bring your left elbow down to meet the knee, holding the contraction for 1–2 seconds.
Time: 92.0%
Step 50: Return end
ID: STEP_5_REP10
Description:
Slowly lower your leg and arm to return to the standing position.
Time: 92.0%
Basic Information
Exercise ID(s):
129b853d-d483-453c-a93b-9d39143c5bb2
47e42181-33b4-483d-b849-fca507b234c0
61b7d89e-7a76-47bb-8db3-bd769b893a55
11e1242a-0cd7-4b8f-b1ac-a5f6bbf9b69d
Total Steps: 50
Config File:
integrated_movement_patterns_front_view.yaml
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