3 RM Single Leg RDL Assessment

This assessment will look at your posterior chain strength and single leg stability. To perform this you will need dumbbells, kettlebells, or you can use a barbell. If using dumbbells or kettlebells, you will be holding one in each hand. If using a barbell you will use an overhand grip with the bar in front of you. Perform a single-leg RDL by balancing on one leg with a slight knee bend and reach the other leg out behind you as your torso hinges and comes towards the floor, lift the weight from the floor by returning back to the starting position. Make sure to keep your back flat and hips level, avoiding any twisting during this movement. We would suggest this protocol: Estimate what you think your 1 repetition max would be. Take 40 percent of that weight and complete 10 reps as a warm-up. Add 20 percent to that weight and attempt 5 reps. After that keep adding 10-20 percent until you find a weight that you are successful with for only 3 reps. Attempt to find your 3 RM in less than 5 attempts to limit fatigue confounding your true results. Rest then repeat on the other side.   Prehab Goals & Normative Values: Your weight side to side should be within 90% of each other   Take the assessment, write down your score, and track your progress throughout the program.
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