Physiotherapy · Core

Dead bug

Target Abdominals  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 4

Dead bug is a beginner-level physiotherapy movement targeting the abdominals, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Set1s · ease-in-out Arms reach to the ceiling, knees stacked over the hips
2. Extend right arm & left leg1.2s · ease-in-out Lower the right arm overhead and the left leg toward the floor
3. Switch1.2s · ease-in-out Return and switch: left arm and right leg reach out
4. Return1s · ease-out Bring everything back to the start position

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode exercise "Dead bug"
  rig humanoid
  pose start = supine

  step "Set" 1s ease-in-out:
    shoulders: flex 90
    hips: flex 90
    knees: flex 90
    cue "Arms reach to the ceiling, knees stacked over the hips"

  step "Extend right arm & left leg" 1.2s ease-in-out:
    shoulder_right: flex 150
    hip_left: flex 25
    knee_left: flex 30
    cue "Lower the right arm overhead and the left leg toward the floor"

  step "Switch" 1.2s ease-in-out:
    shoulder_right: flex 90
    hip_left: flex 90
    knee_left: flex 90
    shoulder_left: flex 150
    hip_right: flex 25
    knee_right: flex 30
    cue "Return and switch: left arm and right leg reach out"

  step "Return" 1s ease-out:
    shoulder_left: flex 90
    hip_right: flex 90
    knee_right: flex 90
    cue "Bring everything back to the start position"

  repeat 4

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