Prone Cobra - RIGHT VIEW

Exercise configuration details

Edit Exercise
Exercise Steps
Setup
Step 1: Setup

ID: STEP_1

Description:

Lie face down, legs straight, and feet hip-width apart.
Place arms at your sides with palms flat on the floor.
Rest your forehead on the ground to start.

Time: 10.0%

The Lift & Hold
Step 2: The Lift & Hold

ID: STEP_2

Description:

Slowly lift your head and chest using your back muscles; keep hips grounded.
Squeeze shoulder blades together and pull shoulders back to open the chest.
Keep your neck neutral (eyes down/forward) and breathe steadily for 30 seconds.

Time: 20.0%

Setup
Step 3: Setup

ID: STEP_1_REP2

Description:

Lie face down, legs straight, and feet hip-width apart.
Place arms at your sides with palms flat on the floor.
Rest your forehead on the ground to start.

Time: 30.0%

The Lift & Hold
Step 4: The Lift & Hold

ID: STEP_2_REP2

Description:

Slowly lift your head and chest using your back muscles; keep hips grounded.
Squeeze shoulder blades together and pull shoulders back to open the chest.
Keep your neck neutral (eyes down/forward) and breathe steadily for 30 seconds.

Time: 40.0%

Setup
Step 5: Setup

ID: STEP_1_REP3

Description:

Lie face down, legs straight, and feet hip-width apart.
Place arms at your sides with palms flat on the floor.
Rest your forehead on the ground to start.

Time: 50.0%

The Lift & Hold
Step 6: The Lift & Hold

ID: STEP_2_REP3

Description:

Slowly lift your head and chest using your back muscles; keep hips grounded.
Squeeze shoulder blades together and pull shoulders back to open the chest.
Keep your neck neutral (eyes down/forward) and breathe steadily for 30 seconds.

Time: 60.0%

Setup
Step 7: Setup

ID: STEP_1_REP4

Description:

Lie face down, legs straight, and feet hip-width apart.
Place arms at your sides with palms flat on the floor.
Rest your forehead on the ground to start.

Time: 70.0%

The Lift & Hold
Step 8: The Lift & Hold

ID: STEP_2_REP4

Description:

Slowly lift your head and chest using your back muscles; keep hips grounded.
Squeeze shoulder blades together and pull shoulders back to open the chest.
Keep your neck neutral (eyes down/forward) and breathe steadily for 30 seconds.

Time: 80.0%

Setup
Step 9: Setup

ID: STEP_1_REP5

Description:

Lie face down, legs straight, and feet hip-width apart.
Place arms at your sides with palms flat on the floor.
Rest your forehead on the ground to start.

Time: 90.0%

The Lift & Hold
Step 10: The Lift & Hold

ID: STEP_2_REP5

Description:

Slowly lift your head and chest using your back muscles; keep hips grounded.
Squeeze shoulder blades together and pull shoulders back to open the chest.
Keep your neck neutral (eyes down/forward) and breathe steadily for 30 seconds.

Time: 100.0%

Basic Information

Exercise ID(s):

ec324fa6-7249-400b-913e-5f394724fbf0 e0ae8460-58ae-44ed-a692-544e7ee8021e 28190fd4-dd53-4476-af6b-efa435cd4146 f3fddb30-c309-4ed0-b6a9-b2011db875bd

Total Steps: 10

Config File:
prone_cobra_right_view.yaml

Evaluation Thresholds
95.0%
85.0%
70.0%
Key Landmarks
3 9 11 13 15 23 25 27
Processing Options
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