The 3 rep max (RM) Hip Thrust Assessment is meant to check in on your posterior chain, specifically your glute strength. For this assessment, you will want a sturdy object to support your shoulders. You will start by sitting on the floor with your shoulders in...

This assessment will look at your squat depth. You are going to standardize the assessment by taking your shoes off. Once those shoes are off, go ahead and find the width and toe out angle that is comfortable to you. Next, squat as low...

The sciatic nerve supplies many of the muscles of our lower leg through its branches and those innervations.   To test its mobility, start in a seated position. From here, clasp your hands behind your back and slump down. Bring your chin down towards your...

This assessment is used to see how fast you can cover a 6 meter distance using single-leg hops. You will need tape or a tape measure laid out that spans 6 meters or 19.7 feet. Starting from 0, on one leg you will use a...

For this assessment you will set the rowing ergometer up for what works best for your body. Set the digital monitor for 2,000 meters. Once set, start pulling and keep rowing until the screen reads 0. The aim of the test is to cover...

This is a great assessment to look at your single leg power and control. Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your...

HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. From here, hop forwards with the one foot on the line and...

HOW: Place two pieces of tape on the ground that are 40cm apart. The goal of this test is to hop side to side with one foot clearing each  tape line for 30 seconds. The rep is only counted when the foot clears the tape...

HOW: Set up a step on the ground that is 20cm tall(~8in). Stand on one side of the step with the opposite leg off the step and hands on your hips. From here, you are going to bend your stance leg knee and tap the...

This assessment will look at your hoping ability while taking on both forward and side-to-side forces. You will start by laying tape or a tape measure down on the floor with a standardized starting position of 0. You will line the hopping leg up with...

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