Movement Assessments: PART 1

Limit each video to 20-30 seconds in length

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HAVING DIFFICULTY WITH THIS?

PERFORM 90/90 BREATHING BEFORE EVERY WORKOUT AND ONCE A DAY UNTIL YOU ARE ABLE TO BIPASS CHEST BREATHING AND BREATH INTO YOUR DIAPHRAGM.

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For a better understanding of the hip hinge:
Try this exercise below.

 

UPPER BODY ASSESSMENTS

1. Breath Assessment: To determine if extra attention needs to be given to breathing mechanics while performing various resistance training exercises.
2. Painful Arc: To determine if their is difficulty lifting arms laterally and if there are impingement issues.
3. Shoulder Flexion: To determine if their is difficulty lifting arms forward and upward and if there are impingement issues.
4. Shoulder Internal Rotation: Looking at tightness in front of shoulder and if there may be excessive winging of scapula.
5. Wall Slides: Looking at ability to raise arms overhead without needing to arch back. (Clears you for back squats and overhead press).
6. Push Up Screen and or Glide Test: Looking at ability to maintain posture and stability at shoulder joint when supporting body weight dynamically.
7. Row: Looking at shoulder stability and mobility as well as ability to engage mid to low back muscles, and disengage the upper traps/neck.

LOWER BODY ASSESSMENTS

1. Feet/Ankle Mobility: 1. Touch Knee To Wall | 2. Stand on Tip Toes for 3 seconds | 3. Ability to Lift big toe 60 degree of flexion with other toes down | 4. Ability to Lift all other toes  with big toe down.
– Testing Mobility in the ankles (Potential calve tightness), and mobility in the feet and toes (Potential tightness in shin).
2. Squat Front View: Examining balance from side to side.
3. Squat Side View: Examining balance forward and back, can you maintain upright posture while squatting and can you reach 90 degrees of knee flexion.
4. Squat Side View: Examining balance side to side, and knee, hip, foot alignment (does one knee cave in more than the other.
5. Hip Hinge: Looking at ability to maintain stiff upright posture as you hinge butt back.
6. Lateral Step Down: Looking at ability to maintain balance while lowering one leg, and stability of knee on the leg balancing on the step.
7. Torsion Control: Looking at shoulder stability and ability to maintain stable hips as one arm is lifted one at a time.