Welcome to the Online Video Portal of your initial assessment. There are various videos below that will show you the movements I would like you to record and the angles I would like you to record them from. The amount of reps you should do for each video will be written in the description

 

Basic Movement Assessment

 

Standing Hip Flexion

Instructions:

  • Do this one bilaterally
  • Stand with feet together
  • Shoulder blades should be brought back but they shouldn’t be pinched.
  • While standing tall, lift one leg all the way till the hips are bent at least 90 degrees. Hold this position for 5 second before bring the leg down
  • Do 3 reps on each side

 

Shoulder Flexion

Instructions

  • Stand with feet shoulder width apart and toes touching the wall
  • Have your palms facing the wall with your thumbs inline with your shoulder. While keeping this distance, try and slide your hands against the wall as high as you can go without shrugging your shoulders
  • If possible – show how high the hands go in the video as well
  • Do 3 repetitions

Squat Front View

Squat Assessment (Overhead & Arms In front)

Instructions

  • Stand with feet slightly shoulder width apart and toes rotated about 10 degrees outwards. Have your hands in front of you, shoulder width apart and palms facing each other.
  • Drive your hips back as if you were about to sit on a chair behind you
  • While doing this, make sure you keep your torso tall and go just till 90 degrees of hip flexion before coming back up. If you are having a hard time with this one – you can do the modification below
  • Do 3 reps of each squat from the front and side angles
  • If you are not able to do this squat due to pain or injury – do the modification below

***only to be done if the above versions cannot be done

Instructions

  • Stand with feet slightly shoulder width apart and toes rotated about 10 degrees outwards. Have your hands in front of you, shoulder width apart and palms facing each other.
  • Drive your hips back to sit on a chair or stool set behind you
  • While doing this, make sure to keep your torso tall and do not just relax into the chair
  • Try and stand back up without using momentum. Dig your heels into the ground to push yourself back up

 

Plank/Core Assessment

Instructions are provided in the video

  • 10 second hold for each pose
  • These should be continuous and it should be a smooth transition from one pose to the other.

             Landing/Power Assessment

Easy Landing Assessment

Instructions:

  • Stand with your feet shoulder width apart
  • Drop your hips back and have your arms behind you.
  • Jump up – while doing that, swing your hands forward so they go over your head.
  • When you land back down, make sure that your hands end behind you like they did during your starting position
  • Do not bring your knees together when your are jumping or when you are landing
  • Do 3 continuous reps taken from both angles, if you do not feel pain or discomfort – you may progress to the advanced level below

Advanced Landing Assessment

Instructions

  • Start standing on a box that is about 8-12 inches off the floor – if you do not have a box, stairs would work as well.
  • You are going to be jumping from the box to about a foot in front of you. Once you land from the initial jump, jump straight up and land back into a squat.
  • Make sure that your knees do not touch when you are jumping or when you are landing
  • Try and keep your torso from collapsing into your quads each time you land
  • Remember to start with your hands behind you, palms facing in when you’re at the bottom of your jump and swing your hands overhead when taking off
  • Do two reps of each from each angle

 

The videos and pictures should be emailed to lifeaswhits@gmail.com

Once these have been received – an assessment will be done and you will receive a breakdown of your movements along with training/exercise goals.

 

 

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