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Superman

Target Spinal erectors  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 8

Superman is a beginner-level fitness movement targeting the spinal erectors, 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. Lift1.5s · ease-out Lift the arms, chest, and legs off the floor
2. Lower1.5s · ease-in Lower everything back down with control

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 "Superman"
  rig humanoid
  pose start = prone

  step "Lift" 1.5s ease-out:
    shoulders: flex 150
    spine: extend 20
    chest: extend 15
    neck: extend 25
    hips: extend 18
    cue "Lift the arms, chest, and legs off the floor"

  step "Lower" 1.5s ease-in:
    shoulders: flex 0
    spine: flex 0
    chest: flex 0
    neck: flex 0
    hips: extend 0
    cue "Lower everything back down with control"

  repeat 8

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