Joint angles · start → finish
- Torso
- 8.0° → 8.0°
- Hip
- 90.0° → 90.0°
- Knee
- 92.0° → 92.0°
- Shoulder
- 20.0° → 20.0°
- Elbow
- 14.0° → 14.0°
- Neck
- -2.0° → -2.0°
Mentality
Box Breathing
4 min: in 4s, hold 4s, out 4s, hold 4s. Seated, eyes soft.
Equipment
- No equipment needed
Muscle groups worked
- Core
What it buys you
Lowers arousal deliberately rather than hoping it settles. Calm under load is trainable, exactly as it is in sport.
Capacity trained
Mentality. Attentional control, arousal regulation and confidence under load. Trains calm presence without adding performance pressure.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 23 kcal | 46 kcal | 69 kcal | 103 kcal |
| Female reference · 68 kg | 19 kcal | 38 kcal | 57 kcal | 86 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 108
It serves Supine Base, Seated, Side-Lying, Seated Astride, Standing, Kneeling, Prone Base, Elevated / Bridged and Lifted / Carried. Every position in those families is listed below, hardest first.
- StandingStanding Carry9.0
- StandingStanding Deep Squat8.6
- StandingStanding Single Leg Raised8.5
- StandingStanding Carry Wall-Braced8.5
- Lifted / CarriedShoulder-Supported Lift8.5
- StandingStanding Staggered Lunge8.4
- StandingStanding Forward Hinge8.2
- StandingStanding Elevated Foot8.2
- Lifted / CarriedStanding Lift, Facing8.2
- Seated AstrideAstride Hold and Surge8.1
- StandingStanding Split Stance8.1
- Seated AstrideAstride Single Support8.0
- Lifted / CarriedKneeling Lift to Stand8.0
- Seated AstrideAstride Deep Squat7.9
- Lifted / CarriedCounterweight Lean Lift7.9
- Seated AstrideAstride Elevated Foot7.8
- StandingStanding Wide Stance7.8
- Elevated / BridgedElevated Cantilever7.8
- Seated AstrideAstride Rocking Tempo7.7
- Elevated / BridgedBridge Single Leg7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- StandingStanding Neutral7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Lifted / CarriedStanding Lift, Wall-Supported7.6
- Seated AstrideAstride Back Lean7.5
- Elevated / BridgedElevated Legs Overhead7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- StandingStanding Back to Surface7.4
- Elevated / BridgedElevated Counterbalance7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- StandingStanding Wall-Braced7.3
- Elevated / BridgedElevated Table Edge7.3
- KneelingKneeling Reverse Lean7.2
- Elevated / BridgedElevated Surface Step7.2
- Lifted / CarriedHip-Shelf Carry7.2
- KneelingKneeling Split Stance7.1
- Elevated / BridgedElevated Deep Wedge7.1
- Seated AstrideAstride Upright7.0
- KneelingKneeling Hip Hinge7.0
- KneelingKneeling Single Leg Forward7.0
- KneelingKneeling Low Bridge7.0
- Lifted / CarriedBench-Assisted Lift7.0
- KneelingHalf-Kneeling Lunge6.9
- KneelingKneeling to Elevated Surface6.9
- KneelingKneeling Forward Fold6.8
- KneelingKneeling Deep Sit-Back6.8
- Elevated / BridgedBridge Hold6.8
- Lifted / CarriedSeated Lift Transfer6.8
- KneelingKneeling Chest to Surface6.7
- Seated AstrideAstride Kneeling Base6.6
- KneelingKneeling Wide Base6.6
- KneelingKneeling Upright Support6.5
- Elevated / BridgedElevated Wedge Support6.5
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- KneelingKneeling Tall6.3
- Elevated / BridgedElevated Hips Supported6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- SeatedSeated Hands-Back Bridge6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- Prone BaseProne Neutral5.6
- SeatedSeated Chair Straddle5.6
- SeatedSeated Knees Drawn5.6
- SeatedSeated Wide Abduction5.6
- SeatedSeated Lean-Back Support5.5
- SeatedSeated Cross-Leg5.5
- SeatedSeated Edge Reverse5.4
- SeatedSeated Feet Planted5.4
- Supine BaseSupine Bridge Assist5.3
- Supine BaseSupine Legs on Shoulders5.2
- SeatedSeated Edge Facing5.2
- Supine BaseSupine Legs Extended Overhead5.1
- Supine BaseSupine Hips Elevated5.0
- Supine BaseSupine Deep Hip Flexion5.0
- Supine BaseSupine Edge of Surface4.9
- Supine BaseSupine Half Twist4.9
- Supine BaseSupine Single Leg Raised4.8
- Supine BaseSupine Knees Drawn4.7
- Supine BaseSupine Wide Abduction4.7
- Supine BaseSupine Ankles Crossed4.6
- Supine BaseSupine Lumbar Wedge4.6
- Side-LyingSide-Lying Top Leg Raised4.5
- Side-LyingSide-Lying Half Twist4.5
- Side-LyingSide-Lying Edge4.5
- Supine BaseSupine Neutral4.4
- Side-LyingSide-Lying Scissor4.4
- Side-LyingSide-Lying Extended4.4
- Side-LyingSide-Lying Hip Stack4.4
- Side-LyingSide-Lying Knee Draw4.3
- Side-LyingSide-Lying Top Leg Forward4.3
- Side-LyingSide-Lying Facing4.2
- Side-LyingSide-Lying Pillow Wedge4.1
- Side-LyingSide-Lying Nested4.0
- Side-LyingSide-Lying Head Supported4.0
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.