Doing a Senpai (App)arel workout

Initially, in addition to the capture sessions Senpai users will have access to some basic demos of asensei doing live coaching so that they can get a flavour of the coaching that asensei with (App)arel is capable of. This will help inform your feedback to the development team as to what sports/exercises you would like to see us create. You can also use these demos to quickly show other people what asensei can do.

The demos are available to all Senpai (App)arel users. To find the demos, in the app on the 'up next' screen, tap the 'hey asensei' button [+] at the bottom left of the screen. Then tap 'workouts' and scroll to the 'Kinetic Capture Senpai Demos' program. (Note if the program is not listed please contact [e-mail] and we will enable it for you).

Before you run any of the demos you'll need to be wearing your (App)arel (https://asensei.zendesk.com/hc/en-us/articles/360052817393-Wearing-Senpai-App-arel-how-to-put-on-insert-and-switch-on-modules-ensure-sensors-are-positioned-correctly) and have connected it in the app (https://asensei.zendesk.com/hc/en-us/articles/360052065634-Connecting-Senpai-App-arel-to-the-asensei-app)

With the suit connected and the blue avatar animated, you can chose and run any of the demos.

For each exercise asensei will guide you as to what to do. Some of the demos (due the the nature of being a demo that is designed to show off a particular aspect of asensei rather than a compete exercise designed for a normal user of asensei) do need a little advanced knowledge to run successfully. Refer to the explanations below to successfully navigate the demos and to understand the aspect of asensei that they are designed to show off.

Squats

There are five squats demos each designed to show a different aspect of asensei's motion tracking and coaching capability.

All five squats demos are grouped together into the Squat Routine demo which runs all five in sequence to give more of a feel of doing a workout. However due to the fact that this is a demo the pacing of the workout is very slow and isn't representative of the pace of a normal workout that we will be publishing in due course. We recommend doing the demos individually.

Basic Squat

The purpose of the basic squat demo is to show very simple rep counting. asensei watches your posture and movement and will count each rep as you complete it. The basic format of this exercise is:

• Intro video where our coach tells you how to perform the basic squat. 
• asensei tells you to get into the sync position (the same as you've previously done on the sensor setup screen when you first animated the blue avatar).
• A video of the partial movement is shown, freezing in the low squat position to show you what to do.
• You then do 5 reps and asensei counts them.

A note about rep counting: many devices like watches have simple 'bouncy counters' where they look for characteristic movement and count simple repetitions of that movement. They work (just about) for very simple movements. asensei is not a 'bouncy counter'. asensei watches your posture over time looking at the movements you perform and can see the quality of the movement. For counting reps she is looking at the quality of your reps and counting those movements that qualify at the lowest standard she is looking for. As your movement improves she is able to hold you to a higher standard.

Kettlebell Squat

Very similar to the basic squat, if you don't have a kettlebell available you can just do the movement without. The pattern is the same as the basic squat and asensei is looking for the same movement quality.

Kettlebell Squat With Correction

The purpose of this demo is to show that asensei is not only monitoring your movement but she is simultaneously looking for errors in your posture and movement. In this demo we show a very simple error correction associated with the upper torso incorrectly leaning forward during the squat. This is a postural correction at a particular part of the movement. asensei is capable of following long composite movements and looking for errors at multiple parts of the movement.

The structure of the demo is the same as the previous squats.

When you are doing the reps, choose any random rep and lean forward to hear asensei correct your movement.

Split Squat

This demo shows that asensei can not only watch your posture and movement, but she can look at your speed and timing too.

Some movements can be injurious when they are done at the wrong speed. The split squat is a good example. Note: you should do this demo with caution and rarely.  

Note that this demo works on one side only (left leg back, right leg forward) because it is a demo. It won't count reps if you have the wrong leg forward.

The format is the same as the previous squat demos.

When asked to do reps, if you go too fast asensei will tell you and will stop the exercise early.

Single Leg Plyo Squat

The purpose of the single leg plyo squat is to show how asensei can count reps of complex compound movements and at the same time look for errors (in this case that you are holding your arms up throughout).

Note:

1. This demo works with your left leg forward and right leg back only.
2. You should perform the exercise in the same direction that you stood for the synchronisation

If you drop either hand during the exercise asensei will correct your mistake.

Rowing

For all the rowing demos you will need to stand in the sync position facing the same way as the rowing machine. The easiest way to to this is to stand straddling the rowing machine so that you are ready to sit down and strap in immediately after performing the sync.

Raise your right arm to start: for all of the rowing demos after the sync asensei will wait for you to get strapped in on the rowing machine. When you are ready to start you should raise your right arm to let asensei know. If you don't raise your right arm nothing will happen and the demo won't proceed.

Catch and Finish

The catch and finish demo is designed to show that asensei can spot particular postures within an overall movement in a particular sport. In this demo asensei just calls out the catch and finish positions in the rowing stroke. 

After you have performed the sync when asensei tells you to, sit down and strap in on the rowing machine. When you are ready to start, raise your right arm. You can then start to row and asensei will say when she sees you in the catch or the finish position.

Specifically, for the catch position asensei is looking for your arms being straight, you are leaning forward and your legs are tucked up. For the finish position she is looking for your arms being bent, your legs being straight and that you are leaning backward.

When you've had enough of the demo you can stop.

Pause from Finish Drill

The purpose of this demo is to have asensei talk you through a drill, one movement at a time. The pause from finish drill is a great way to ensure that rowers are mindful of the sequence of movements in their rowing stroke. In particular this drill focuses attention on the part of the movement returning from the finish position. The correct sequence is to send your arms forward, then lean forward and finally bend your legs and move to the catch position.

To start the demo, first stand for the sync position facing the same direction as the rowing machine and once you are strapped in, raise your right arm to start.

asensei will ask you to take up the finish position. When she sees you in the finish position she will say 'arms away'; straighten your arms. 

When asensei sees your arms are straight, but you are still leaning backward and your legs are straight she will say 'body over'. You then lean forward. 

When asensei sees you leaning forward with your arms straight and legs straight she will say 'and row'; at which point you then complete the stroke returning to the finish position where you pause (hence the name 'pause from finish drill') and wait for asensei to instruct you 'arms away'.

It's important to note asensei isn't just counting for you to keep up. She is watching you and only proceeding to the next step once you are in the correct posture.

The structure of the demo is that asensei will count you through 3 reps of a single stroke; so talking you through each of three strokes. She will then count you through double strokes i.e. she will talk you through the first stroke and when you get to the finish position she will say 'and row' and you'll do the next stroke on your own. Finally she will do one triple stroke - talking you through the first rep and then letting you do two on your own.

Shooting the Slide

An example of a rowing stroke error is 'shooting the slide'. It is important in the rowing stroke to ensure that the handle (oar) is being moved / having force applied to it throughout the drive part of the stroke. At the start of the drive the rower is using the power of the legs. It is the most powerful part of the stroke and it is important not to waste any of that power. If the athlete doesn't brace their lower back properly then all of the force generated by the legs isn't being transmitted to the oar. The legs are pushing and the lower body is moving back but the upper body and arms are not moving through space at the same speed. Then, the back is no longer in an optimal position and the rower has to work harder with with smaller muscles. The outcome is a stroke that is less powerful than it could be.

asensei can spot these types of errors. In this demo if she sees the error she will say 'shooting the slide'. If the rower gets to the finish position and has performed a good stroke, asensei will say 'good stroke'.

If you are not familiar with the 'shooting the slide' problem you can replicate it by getting into the catch position and then without pulling on the handle, push your hips back on the slide which should trigger the shooting the slide error correction. 

Yoga Warrior Flow

The yoga demos are designed to show some whole-part-whole coaching. The idea is that the athlete  already has some familiarity with a sequence of movements. asensei can watch that sequence and then on seeing some issues can break the movement down asking the athlete to do parts at a time staying mindful of each part. Errors can be corrected and 'anchors' planted in the athlete's mind to quickly and easily trigger a correction on a simple word or phrase.

For the purpose of these demos we are doing part of the yoga warrior flow. From warrior 1 stance (right leg forward, both arms vertically up), to warrior 1 prayer position and into warrior 2. 

Watched

To start with the three movements are demonstrated. asensei asks you to sync. Then asensei watches you do the warrior flow and as she sees each movement she says the name of the movement.

Step back with your left leg, leaving your right leg forward.

asensei is looking for a fairly deep warrior stance so make sure you get into that stance well. She is also looking at you getting some accuracy with your arms. In particular warrior 2 arms need to be appropriately horizontal and correctly aligned. 

In Parts - Coached

In this demo we show how asensei can take you through a sequence of movements and correct you as you go.

Step back with your left leg, leaving your right leg forward.

asensei shows you video of the movement and freezes the video at the position she wants you to take up. She then asks you to take up the position. Once you are in the correct position she will show you how to move to the next position and then wait for you again.

asensei will correct the following errors:

1. Right leg not bent enough, i.e. your knee isn't sufficiently over your toe.
2. Stance not deep enough.

If, on each transition to a new pose, you make one of those mistakes, asensei will correct you.

Whole

In this demo we put everything back together and asensei watches you again and corrects errors as she sees them. You'll do the whole of the warrior flow as in the first yoga demo.