Side Plank with Lateral Neck Flexion - FRONT VIEW
Exercise configuration details
Exercise Steps
Step 1: Side Plank Position
ID: STEP_1
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 1.5%
Step 2: Lateral Flexion (Down)
ID: STEP_2
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 2.5%
Step 3: Lateral Flexion (Up)
ID: STEP_3
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 2.5%
Step 4: Side Plank Position
ID: STEP_1_REP2
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 6.5%
Step 5: Lateral Flexion (Down)
ID: STEP_2_REP2
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 7.5%
Step 6: Lateral Flexion (Up)
ID: STEP_3_REP2
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 7.5%
Step 7: Side Plank Position
ID: STEP_1_REP3
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 11.5%
Step 8: Lateral Flexion (Down)
ID: STEP_2_REP3
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 12.5%
Step 9: Lateral Flexion (Up)
ID: STEP_3_REP3
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 12.5%
Step 10: Side Plank Position
ID: STEP_1_REP4
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 16.5%
Step 11: Lateral Flexion (Down)
ID: STEP_2_REP4
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 17.5%
Step 12: Lateral Flexion (Up)
ID: STEP_3_REP4
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 17.5%
Step 13: Side Plank Position
ID: STEP_1_REP5
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 21.5%
Step 14: Lateral Flexion (Down)
ID: STEP_2_REP5
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 22.5%
Step 15: Lateral Flexion (Up)
ID: STEP_3_REP5
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 22.5%
Step 16: Side Plank Position
ID: STEP_1_REP6
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 26.5%
Step 17: Lateral Flexion (Down)
ID: STEP_2_REP6
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 27.5%
Step 18: Lateral Flexion (Up)
ID: STEP_3_REP6
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 27.5%
Step 19: Side Plank Position
ID: STEP_1_REP7
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 31.5%
Step 20: Lateral Flexion (Down)
ID: STEP_2_REP7
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 32.5%
Step 21: Lateral Flexion (Up)
ID: STEP_3_REP7
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 32.5%
Step 22: Side Plank Position
ID: STEP_1_REP8
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 36.5%
Step 23: Lateral Flexion (Down)
ID: STEP_2_REP8
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 37.5%
Step 24: Lateral Flexion (Up)
ID: STEP_3_REP8
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 37.5%
Step 25: Side Plank Position
ID: STEP_1_REP9
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 41.5%
Step 26: Lateral Flexion (Down)
ID: STEP_2_REP9
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 42.5%
Step 27: Lateral Flexion (Up)
ID: STEP_3_REP9
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 42.5%
Step 28: Side Plank Position
ID: STEP_1_REP10
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 46.5%
Step 29: Lateral Flexion (Down)
ID: STEP_2_REP10
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 47.5%
Step 30: Lateral Flexion (Up)
ID: STEP_3_REP10
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 47.5%
Step 31: Side Plank Position
ID: STEP_1_REP11
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 51.5%
Step 32: Lateral Flexion (Down)
ID: STEP_2_REP11
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 52.5%
Step 33: Lateral Flexion (Up)
ID: STEP_3_REP11
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 52.5%
Step 34: Side Plank Position
ID: STEP_1_REP12
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 56.5%
Step 35: Lateral Flexion (Down)
ID: STEP_2_REP12
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 57.5%
Step 36: Lateral Flexion (Up)
ID: STEP_3_REP12
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 57.5%
Step 37: Side Plank Position
ID: STEP_1_REP13
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 61.5%
Step 38: Lateral Flexion (Down)
ID: STEP_2_REP13
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 62.5%
Step 39: Lateral Flexion (Up)
ID: STEP_3_REP13
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 62.5%
Step 40: Side Plank Position
ID: STEP_1_REP14
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 66.5%
Step 41: Lateral Flexion (Down)
ID: STEP_2_REP14
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 67.5%
Step 42: Lateral Flexion (Up)
ID: STEP_3_REP14
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 67.5%
Step 43: Side Plank Position
ID: STEP_1_REP15
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 71.5%
Step 44: Lateral Flexion (Down)
ID: STEP_2_REP15
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 72.5%
Step 45: Lateral Flexion (Up)
ID: STEP_3_REP15
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 72.5%
Step 46: Side Plank Position
ID: STEP_1_REP16
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 76.5%
Step 47: Lateral Flexion (Down)
ID: STEP_2_REP16
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 77.5%
Step 48: Lateral Flexion (Up)
ID: STEP_3_REP16
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 77.5%
Step 49: Side Plank Position
ID: STEP_1_REP17
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 81.5%
Step 50: Lateral Flexion (Down)
ID: STEP_2_REP17
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 82.5%
Step 51: Lateral Flexion (Up)
ID: STEP_3_REP17
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 82.5%
Step 52: Side Plank Position
ID: STEP_1_REP18
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 86.5%
Step 53: Lateral Flexion (Down)
ID: STEP_2_REP18
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 87.5%
Step 54: Lateral Flexion (Up)
ID: STEP_3_REP18
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 87.5%
Step 55: Side Plank Position
ID: STEP_1_REP19
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 91.5%
Step 56: Lateral Flexion (Down)
ID: STEP_2_REP19
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 92.5%
Step 57: Lateral Flexion (Up)
ID: STEP_3_REP19
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 92.5%
Step 58: Side Plank Position
ID: STEP_1_REP20
Description:
Lie on your side on a padded surface Create a straight line from head to feet Stack hips directly on top of each other Hips elevated off the ground
Time: 96.5%
Step 59: Lateral Flexion (Down)
ID: STEP_2_REP20
Description:
Hold the plank and slowly lower your ear toward the bottom shoulder.
Time: 97.5%
Step 60: Lateral Flexion (Up)
ID: STEP_3_REP20
Description:
Lift your head and tilt your ear toward the top shoulder. Maintain controlled, side-to-side neck movements throughout.
Time: 97.5%
Basic Information
Exercise ID(s):
c7e1470a-c4c7-468f-aa0f-43511b6814e4
Total Steps: 60
Config File:
side_plank_with_lateral_neck_flexion_front_view.yaml
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