Joint angles · start → finish
- Torso
- 2.0° → 4.0°
- Hip
- 12.0° → 18.0°
- Knee
- 12.0° → 20.0°
- Shoulder
- 20.0° → 26.0°
- Elbow
- 14.0° → 16.0°
- Neck
- -2.0° → -2.0°
Mentality
Pre-Session Routine
6 min, same order every time: movement, two minutes of breathing, one intention. Repeat it until it is automatic.
Equipment
- No equipment needed
Muscle groups worked
- Core
What it buys you
A rehearsed opening removes decisions and pressure. Elite sport calls it a routine for a reason.
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 | 29 kcal | 57 kcal | 86 kcal | 129 kcal |
| Female reference · 68 kg | 24 kcal | 48 kcal | 71 kcal | 107 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 · 59
It serves Supine Base, Seated Astride, Standing, Seated 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
- Seated AstrideAstride Rocking Tempo7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- StandingStanding Neutral7.6
- Lifted / CarriedStanding Lift, Wall-Supported7.6
- Seated AstrideAstride Back Lean7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- StandingStanding Back to Surface7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- StandingStanding Wall-Braced7.3
- Lifted / CarriedHip-Shelf Carry7.2
- Seated AstrideAstride Upright7.0
- Lifted / CarriedBench-Assisted Lift7.0
- Lifted / CarriedSeated Lift Transfer6.8
- Seated AstrideAstride Kneeling Base6.6
- SeatedSeated Hands-Back Bridge6.0
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- 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
- Supine BaseSupine Neutral4.4
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.