Machine V-Squat (Facing Out)

Total Reps: 7 | Estimated Load: Moderate (Velocity suggests RPE ~6)

1. Summary

Melissa, your depth consistency is excellent, hitting a solid break of parallel on every repetition. However, your reliance on the stretch-shortening cycle (the "bounce" out of the hole) is a significant risk factor for your scoliosis. We need to shift you from a momentum-based rhythm to a tension-based rhythm to minimize shear forces on your spinal curvature during that rapid transition phase.

2. Scores & Set Quality

| Metric | Score (1-10) | Notes |

| :--- | :---: | :--- |

| Overall Form | 7.5/10 | Mechanics are sound, tempo is the issue. |

| Spinal Integrity | 8/10 | Pelvis stays relatively neutral; no gross lumbar rounding visible. |

| Symmetry | 8/10 | Left hip tracking appears linear; no visible rotation from this angle. |

| Tempo Control | 5/10 | Eccentric is too fast; amortization phase is non-existent. |

| Range of Motion | 10/10 | Hip crease consistently passes the knee joint. |

Set Metrics:

RPE: 6/10 (Bar speed is high; strictly sub-maximal)
Fatigue Pattern: Stable (Velocity maintenance is consistent throughout)
Form Breakdown Rep: None observed structurally, though tempo remains rushed.
Rep Classification: [7] Good (Technically proficient, but tempo needs adjustment).

3. Rep-by-Rep Analysis

| :--: | :--: | :--: | :--: | :--: | :--- |

| 1 | 2.5s | 1.5s | 10 | 8 | Best tempo of the set. Good control. |

| 2 | 1.5s | 1.5s | 10 | 7 | Speed increased significantly on descent. |

| 3 | 1.5s | 1.5s | 10 | 7 | Utilized momentum at the turnaround. |

| 4 | 1.0s | 1.0s | 10 | 6 | Fastest rep. excessive "dive bomb" into the hole. |

| 5 | 1.5s | 1.5s | 10 | 7 | Consistent depth despite speed. |

| 6 | 1.5s | 1.5s | 10 | 7 | Slight pause at top, good reset. |

| 7 | 1.5s | 1.5s | 10 | 7 | Mechanical failure not reached. |

4. Biomechanical Details

Joint Angles & Range

Knee: 0° (Start) to ~125° (Bottom). Excellent flexion allowing for full quadriceps stretch.
Hip: 0° (Start) to ~110° (Bottom). You are breaking parallel effectively.
Ankle: ~15° - 20° dorsiflexion. Your heels remain planted (Frames 0:05, 0:09), indicating good mobility or shoe stability.
Spine: Thoracic and Lumbar sections appear neutral, though the oversized t-shirt obscures the lumbar curve. There is a slight risk of "butt wink" (posterior pelvic tilt) at the very bottom (Frame 0:20), which we must monitor.

Asymmetries

Dominant Side: Balanced visual tracking from the sagittal plane.
Imbalances:
Pelvic Tracking: No visible lateral shift or hiking of the left hip (visible side) during the drive phase. This suggests your scoliosis is not currently causing a functional leg length discrepancy in this closed-chain movement.

5. Scoliosis Analysis

Risk Level: Moderate (Due to Tempo/Impact)

Curvature Flags: The rapid transition from eccentric to concentric (the "bounce") creates a spike in compressive and shear forces. For a scoliotic spine, force absorption is often asymmetrical. Bouncing distributes this shock unevenly across the vertebrae.
Adaptations: You must eliminate the momentum at the bottom. The machine provides a fixed path, which is safer than a barbell, but your speed negates that safety benefit by introducing high impact at the point of maximum leverage.

6. Actionable Feedback

*Prioritize safety first, then performance.*

🛑 MUST DO (Safety Critical)

[CRITICAL] Implement a 3-1-0 Tempo: You are currently dropping into the hole. You must actively resist the weight on the way down for a full 3 seconds, hold for 1 second at the bottom (to dissipate the stretch reflex), and then drive up.
[CRITICAL] Brace the Core 360°: Before descending, ensure you are expanding your breath into your obliques and back, not just the chest. This creates an "airbag" for your spinal curve.

🔧 PERFORMANCE (Technique Fixes)

Maintain Constant Tension: You are locking out completely at the top (soft knees, but skeletal support). Stop 1 inch shy of lockout to keep tension on the quads and off the knee joints/spine.
Drive Through Mid-Foot: Keep the pressure evenly distributed. At times it looks like weight shifts slightly toward the toes as the heels unweight microscopically.

💡 COULD DO (Optimization)

Narrow Stance (Optional): If this is a quad-bias day, you have the mobility to bring your feet slightly lower or closer to emphasize the vastus lateralis, provided your knees don't cave.

7. Key Moments (Timestamps)

| Time | Severity | Event / Observation |