Martial arts · Full body

Jab-cross

Target Shoulders  ·  Equipment Body weight  ·  Level Intermediate  ·  Reps 4

Jab-cross is an intermediate-level martial arts movement targeting the shoulders, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Jab0.4s · settle Snap the lead fist straight out with the palm down and the rear fist guarding the face
2. Recoil jab0.4s · drive Bring the lead fist back high with both palms facing inward
3. Cross0.45s · settle Drive the rear fist across with the palm down as the trunk turns
4. Recoil cross0.45s · drive Return to a high guard with both palms facing inward

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Jab-cross"
  rig humanoid
  pose start = standing

  step "Jab" 0.4s settle:
    shoulder_left: flex 85
    shoulder_left: rotate-in 70
    elbow_left: flex 15
    elbow_left: pronate 84
    shoulder_right: flex 60
    elbow_right: flex 130
    elbow_right: pronate 80
    spine: twist-right 10
    fingers: flex 80
    ground-lock: feet
    cue "Snap the lead fist straight out with the palm down and the rear fist guarding the face"

  step "Recoil jab" 0.4s drive:
    shoulder_left: flex 60
    shoulder_left: rotate-in 0
    elbow_left: flex 130
    elbow_left: pronate 80
    spine: twist-right 0
    fingers: flex 80
    ground-lock: feet
    cue "Bring the lead fist back high with both palms facing inward"

  step "Cross" 0.45s settle:
    shoulder_right: flex 90
    shoulder_right: rotate-in 70
    elbow_right: flex 10
    elbow_right: pronate 84
    spine: twist-left 35
    fingers: flex 80
    ground-lock: feet
    cue "Drive the rear fist across with the palm down as the trunk turns"

  step "Recoil cross" 0.45s drive:
    shoulder_right: flex 60
    shoulder_right: rotate-in 0
    elbow_right: flex 130
    elbow_right: pronate 80
    spine: twist-left 0
    fingers: flex 80
    ground-lock: feet
    cue "Return to a high guard with both palms facing inward"

  repeat 4

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