Model: dwb2023/artic-embed-sw-ft-12979a9b-5e10-426a-a140-66385a68406c
Author: dwb2023
Pipeline: sentence-similarity
Library: sentence-transformers
Tags: sentence-transformers, safetensors, bert, sentence-similarity, feature-extraction, generated_from_trainer, dataset_size:120, loss:MatryoshkaLoss, loss:MultipleNegativesRankingLoss, arxiv:1908.10084, arxiv:2205.13147, arxiv:1705.00652, base_model:Snowflake/snowflake-arctic-embed-l, base_model:finetune:Snowflake/snowflake-arctic-embed-l, model-index, text-embeddings-inference, endpoints_compatible, region:us
Base models (finetune): id: Snowflake/snowflake-arctic-embed-l
Card metadata: tags: sentence-transformers, sentence-similarity, feature-extraction, generated_from_trainer, dataset_size:120, loss:MatryoshkaLoss, loss:MultipleNegativesRankingLoss
base_model: Snowflake/snowflake-arctic-embed-l
widget: source_sentence: What muscles are primarily engaged during the described exercise sequence?
sentences: they stay even like you've got a spirit
level from left to right hip
stabilizing through your torso and your
shoulder girdle by imprinting the
shoulders back and down but lifting the
pelvic floor and belly up pick your
program here and then we're going to put
the headrest down we're going into
semicircle prep and reverse toes on the
bar heels together so your feet are in a
V position knees are hip bone width
apart you're going to tuck your tail
under roll up press the carriage out
roll down through the spine maintaining
the carriage still and then return the
carriage back into the stopper try and
keep the carriage as close to the
stopper as you can only push out sort of
3/4 of the way so you can roll down and, the silver Runner
right foot is going mid-carriage
hang those toes off to go right up
against that edge and then coming up for
that full lunge if that feels good and
we're lunging down hips are staying
equal and then up and squeeze
hips are definitely getting a little
more tired on this side
after everything that we've done
lunge it down
and squeeze it up
good we're moving so slow both ways
inhale down
exhale up
we want to make sure our hips are equal
front to back and side to side so kind
of check that with your hands you may
not have a mirror you can see
so just kind of be aware of that
it's going to help us get the most out
of this work
spread through your toes on that
standing leg
you're welcome to get a platform, that back quad should be burning holding
the carriage still to
hold it on one we are actually going to
reach down to the bar you're gonna bring
the back leg in shoot it all the way out
straight
from here hold it you're gonna jump off
of your right leg bring the carriage in
and Pike up
pulling the knee towards your chest
and then place it back down so we're
gonna do one runner in shoot it out hold
it there and then jump off Pike
and place it back down
so again run push it out jump off the
right leg Pike place it down good run in
exhale squeeze Pike it up
and down and this is where we get that
heart rate up
and that quad really burning
good so full body movement here
shoulders
chest
are supporting big time in that Pike
core is working, source_sentence: What modifications can be made to reduce wrist intensity during the exercise described?
sentences: forward
Bend and extend good bicep
good if you need extra support for that
standing wrist you can place that knee
down you can even come here
yeah lots of options
see I'm on like the fingertips or ball
of my hand I know that can be intense
for your wrist
keep it up
[Applause]
and two
whoo
hold it out on one
hold it hold it lower and lift the leg
just five
core is tight for
three
two
and a one and bring it in
that is intense all right we're gonna
roll all the way up
onto your knees core is nice and tight
we're gonna bring that arm forward turn
the Palm down
and I'm going to rotate
and then punch
really really using those obliques
keeping the hips Square
opening through the chest
think about both obliques helping you
on that rotation back, neck too
and one
good we're going to pull our arms down
by our sides hold it down there
tricep press keeping the elbows tight
and reach
just two more this way
then we're going to be doing like an L
with our tricep so open your right
tricep out to the side left tricep
towards the ceiling and then come back
to center now open the left tricep out
to the side right tricep up towards the
ceiling and down
good
meanwhile you're keeping your shoulders
nice and stable
inhale and exhale through it inhale to
bend exhale to straighten if you feel
that low back
Bend those knees in closer
last
set
of each side one squeeze
one
squeeze find your Center and release
good
open those arms out to the side and rock
your knees over to one side for a little, heels on the bar hip distance there we
go inhale
exhale we're just going to tuck into our
imprint
pressing that low back down activating
the core and inhale Rock back
and exhale press that low back down
going into your imprinted spine and then
rocking back to your neutral
good keep that breathing going we're
thinking just ribs towards your hips as
you rock into that imprint and then Rock
back
one more time
and rock it back this time we're going
to roll all the way up press that low
back down and then scoop the hips use
the hamstrings and glutes to roll up we
want to keep the carriage into the
stopper that's the challenging part
inhale and then exhale soften from the
ribs and roll back down one vertebrae at, source_sentence: How does Dez suggest protecting the neck during the hip rolls exercise?
sentences: apart
make sure you're back in your neutral
spine we're going to go into a hip lift
so that means you're only lifting your
hips
one or two inches off the carriage
everything stays the same
natural curve of the low back tiny hover
here you're going to reach the carriage
out keeping those hips in the same
position and then bring it back in
again inhale out
exhale think about activating the core
that deep transverse muscle to help pull
the carriage in
good we're also still working from the
hamstrings and glutes
keeping your feet stable in one place
if the low back is firing just lower
your hips back down on the carriage and
continue to press that way
last three exhale Pull It in nice and
slow and controlled squeeze at the top, [Music]
foreign
[Music]
hey guys welcome back to my channel I'm
Dez and today I'm taking you through
another full body Pilates reformer
workout this workout includes some fun
and challenging series and will give you
a full class experience you won't need
any additional props today just you and
your reformer so let's get started
okay you guys we're going to start today
on two heavy Springs with hip rolls so
if you need additional assistance for
your low back add on also a light to
medium tension spring I'm going to be
going to two heavy Springs or two Reds
on this machine
and we're going to light on on our box
head rest will be down flat
to protect the neck
good we're going to place our heels on
the bar
find your neutral spine, lower back and now we're doing heel Jake
the peg so the heels in line with the
sit bone the other leg is up towards the
ceiling or there abouts you lower down
and then return now imagine the inside
thighs almost glued together they're
moving as one unit this is a pelvic
stability exercise so you want to be
able to do this movement in the legs
without rocking tucking the pelvis or
the lower back the tail bones down is a
little hollow in the lower back and then
heel in line with the sit bone other leg
up energy out through the legs breathing
out through the mouth and then in
through the nose out through the mouth
and then in through the nose may want to
place the hands on the hips of the bones
of the pelvis there making sure that, source_sentence: What specific movements are suggested to engage the core during the exercise described?
sentences: balance and control
if it's too much having that leg lifted
just drop your knee back down
all right we're gonna add it on here
lift in those ribs we're going to bend
the elbow then we're gonna punch it
forward
bend it and extend behind you oh good
you guys Bend
use that core extend forward
and return
and Ben
big exhale forward
and back check those hips that they're
equal you're not sinking
to one side
three more
use that belly you guys
if you're fill in the back just place
that knee down two
all right hold it up there on one use
the belly use the core hold hold hold
drop the leg and lift just five squeeze
the booty four
three
two
and one and bring it in
give yourself a little round through
your back
all right we're staying in this kneeling, slow it down go for it but you are
trying to get a little bit about heart
rate jump here
good
three more
squeeze Pike and lift use that belly
button
and two
last one
and lift
good you guys all right crossing your
left foot in front of your right now
staying soft through your left knee
Pike it up kind of tucking through your
tailbone relax the shoulders then we're
gonna roll through your spine
all the way
to a flat back rolling those shoulders
down and then you're going to tuck your
chin and Pike it up again trying not to
Pike with your shoulders up in your ears
roll it back down
head comes up last good and then tuck
your chin roll it up good
roll through
tucking from the glutes
rolling through your spine sliding that, easy to want to like sway if you want to
take a look at my back this is what we
don't want yeah we want to be lifted and
zipped through the rib cage
as we continue that bicep curl
stay soft through your right elbow
I know easier said than done we have a
lot that we're supporting through that
right arm now
two
and one we're gonna now reach the right
leg back
keep everything Square continue that
bicep curl
and it's normal to feel very unstable
and you might notice that this side
feels harder than the other side or vice
versa maybe this is your more dominant
side for balance
oh
I'm feeling it
slide my hand over a little bit
all right try not to let that leg sink
down
but drop that knee if you need it we're
going to add on bicep curl punch it, source_sentence: What modifications are suggested if the exercise feels too intense on the arms or wrists?
sentences: towards the spine but keep the spine in
a neutral position fully straighten the
legs when you straighten them and now
into VMO knock-knees okay so your toes
are exactly where they are you push out
keeping the knees together go all the
way back into the stopper and then
within that range you're going to do 20
of these so the knees are together
throughout the whole of the exercise the
toes are on the bar as they were in the
V position but then the heels are out
wider so it's like a knocked knee this
really gets into the muscles on the
inside of the knees and the inside of
the legs in through the nose out through
the mouth
expanding the ribs and then contracting
the abdominals keeping the muscles in
the legs engaged throughout prehensile, are done
thank you so much for joining me today
that had some intense moments I know I
hope that it felt good this was a
definitely like a full class workout I
hope that you guys enjoyed it and if you
did please hit that like button make
sure you're subscribed to my channel and
follow me on Instagram for more fun and
workout content and I hope to see you
next time thank you so much, spine relax the shoulders lift the head
and again
head goes down Pike it up inhale
and exhale roll through
[Applause]
good keep going here if this is too
intense on the arms or wrists especially
you're going to do the same thing here
Pike it up
on your knees and roll through my knees
are just kind of facing over to the left
side Pike it up
inhale and exhale roll
good two more you guys you're doing so
good it's intense I know
roll through
and lift
last one
and finishing that Pike good you guys
take those feet
onto the carriage catch your breath if
you want lean it back if you can lift
your foot bar to find that click to kind
of lean back stretch through your
shoulders kind of depending on your
reformer if yours is able to pull back
pipeline_tag: sentence-similarity
library_name: sentence-transformers
metrics: cosine_accuracy@1, cosine_accuracy@3, cosine_accuracy@5, cosine_accuracy@10, cosine_precision@1, cosine_precision@3, cosine_precision@5, cosine_precision@10, cosine_recall@1, cosine_recall@3, cosine_recall@5, cosine_recall@10, cosine_ndcg@10, cosine_mrr@10, cosine_map@100
model-index: name: SentenceTransformer based on Snowflake/snowflake-arctic-embed-l
results: task: type: information-retrieval
name: Information Retrieval
dataset: name: Unknown
type: unknown
metrics: type: cosine_accuracy@1
value: 0.7333333333333333
name: Cosine Accuracy@1
verified: no, type: cosine_accuracy@3
value: 0.9666666666666667
name: Cosine Accuracy@3
verified: no, type: cosine_accuracy@5
value: 1
name: Cosine Accuracy@5
verified: no, type: cosine_accuracy@10
value: 1
name: Cosine Accuracy@10
verified: no, type: cosine_precision@1
value: 0.7333333333333333
name: Cosine Precision@1
verified: no, type: cosine_precision@3
value: 0.32222222222222224
name: Cosine Precision@3
verified: no, type: cosine_precision@5
value: 0.20000000000000007
name: Cosine Precision@5
verified: no, type: cosine_precision@10
value: 0.10000000000000003
name: Cosine Precision@10
verified: no, type: cosine_recall@1
value: 0.7333333333333333
name: Cosine Recall@1
verified: no, type: cosine_recall@3
value: 0.9666666666666667
name: Cosine Recall@3
verified: no, type: cosine_recall@5
value: 1
name: Cosine Recall@5
verified: no, type: cosine_recall@10
value: 1
name: Cosine Recall@10
verified: no, type: cosine_ndcg@10
value: 0.8759880689316304
name: Cosine Ndcg@10
verified: no, type: cosine_mrr@10
value: 0.8344444444444444
name: Cosine Mrr@10
verified: no, type: cosine_map@100
value: 0.8344444444444444
name: Cosine Map@100
verified: no
Likes: 0 | All-time downloads: 8
Created: 2025-05-24 19:14:00