Cat & Cow with Side Bend - LEFT VIEW
Exercise configuration details
Exercise Steps
Step 1: Kneeling position
ID: STEP_1_KNEELING_POSITION
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 1.0%
Step 2: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 3.0%
Step 3: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 5.0%
Step 4: Add Gentle Left Side Bend
ID: STEP_4
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 7.0%
Step 5: Repeat on the Right side
ID: STEP_5
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 10.0%
Step 6: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP2
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 11.0%
Step 7: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP2
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 13.0%
Step 8: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP2
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 15.0%
Step 9: Add Gentle Left Side Bend
ID: STEP_4_REP2
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 17.0%
Step 10: Repeat on the Right side
ID: STEP_5_REP2
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 20.0%
Step 11: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP3
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 21.0%
Step 12: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP3
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 23.0%
Step 13: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP3
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 25.0%
Step 14: Add Gentle Left Side Bend
ID: STEP_4_REP3
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 27.0%
Step 15: Repeat on the Right side
ID: STEP_5_REP3
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 30.0%
Step 16: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP4
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 31.0%
Step 17: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP4
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 33.0%
Step 18: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP4
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 35.0%
Step 19: Add Gentle Left Side Bend
ID: STEP_4_REP4
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 37.0%
Step 20: Repeat on the Right side
ID: STEP_5_REP4
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 40.0%
Step 21: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP5
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 41.0%
Step 22: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP5
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 43.0%
Step 23: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP5
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 45.0%
Step 24: Add Gentle Left Side Bend
ID: STEP_4_REP5
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 47.0%
Step 25: Repeat on the Right side
ID: STEP_5_REP5
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 50.0%
Step 26: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP6
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 51.0%
Step 27: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP6
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 53.0%
Step 28: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP6
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 55.0%
Step 29: Add Gentle Left Side Bend
ID: STEP_4_REP6
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 57.0%
Step 30: Repeat on the Right side
ID: STEP_5_REP6
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 60.0%
Step 31: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP7
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 61.0%
Step 32: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP7
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 63.0%
Step 33: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP7
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 65.0%
Step 34: Add Gentle Left Side Bend
ID: STEP_4_REP7
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 67.0%
Step 35: Repeat on the Right side
ID: STEP_5_REP7
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 70.0%
Step 36: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP8
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 71.0%
Step 37: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP8
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 73.0%
Step 38: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP8
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 75.0%
Step 39: Add Gentle Left Side Bend
ID: STEP_4_REP8
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 77.0%
Step 40: Repeat on the Right side
ID: STEP_5_REP8
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 80.0%
Step 41: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP9
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 81.0%
Step 42: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP9
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 83.0%
Step 43: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP9
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 85.0%
Step 44: Add Gentle Left Side Bend
ID: STEP_4_REP9
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 87.0%
Step 45: Repeat on the Right side
ID: STEP_5_REP9
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 90.0%
Step 46: Kneeling position
ID: STEP_1_KNEELING_POSITION_REP10
Description:
Kneel on hands and knees, with hands under shoulders and knees under hips. Keep spine neutral and engage core lightly.
Time: 91.0%
Step 47: Arch back up (cat)
ID: STEP_2_ARCH_BACK_UP_CAT_REP10
Description:
Round your spine upward, tucking your chin toward your chest. Draw your belly button toward your spine and press hands into the ground.
Time: 93.0%
Step 48: Lower back down (cow)
ID: STEP_3_LOWER_BACK_DOWN_COW_REP10
Description:
Drop your belly toward the ground, lift your head, and gaze upward. Arch your lower back gently and roll shoulders back.
Time: 95.0%
Step 49: Add Gentle Left Side Bend
ID: STEP_4_REP10
Description:
After a round, shift your weight to the left side. Lean your head gently to the left and feel the stretch along your right side. Hold, then return to center.
Time: 97.0%
Step 50: Repeat on the Right side
ID: STEP_5_REP10
Description:
Shift your weight to the right side. Lean your head gently to the right and feel the stretch along your left side. Hold, then return to center.
Time: 100.0%
Basic Information
Exercise ID(s):
21867028-411f-434b-9564-121f0d47bacf
0a15c324-48b8-4ae4-9754-e1b4ce3ba2b2
Total Steps: 50
Config File:
cat_cow_with_side_bend_left_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
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