Movement Assessment

General Posture Assessment

  • Film 4 angles for the camera: front, left, back, right.

  • Pause in each position, then rotate to the next position until you have done a full turn.

  • Make sure we can see your whole body from head to toe.

Toe Touch

  • Film 4 angles for the camera: front, left, back, right.

  • Reach down and attempt to touch your toes or as far as you can reach.

  • Make sure we can see your whole body from head to toe.

Bodyweight Squat

  • Film 2 angles for the camera: front, left.

  • Perform 2-3 squats from each angle.

  • Make sure we can see your whole body from head to toe.

Forward Lunge

  • Film 2 angles for the camera: front, side.

  • Perform 2-3 reps on each leg from each angle.

  • Make sure we can see your whole body from head to toe.

Active Straight Leg Raise 

  • Film in a supine (laying on back) position at a camera angle of 90 degrees (side view) to either side.

  • Slowly raise each leg to end range, one at a time maintaining contact with the ground with the opposite leg.

  • Perform 1 repetition with each leg.

Lateral Lunge

  • Film facing the camera.

  • Holding a light to moderate dumbbell, lunge to the left, allowing the opposite toes to come off the ground.

  • Sink as deep as your body will allow while keeping your chest up.

  • Repeat on both sides.

Step Up

  • Film facing the camera.

  • Just using bodyweight step up onto a box or bench.

  • Try not to press off the ground with bottom foot, try to push through heel of foot on box.

  • Repeat on both sides.

Front Plank For Time

  • Film from the side. 

  • Get into a front plank position and hold that position for as long as possible.

  • Once you feel your hips start to sink go ahead and finish the video.

Go through and film each movement and once you're done send me all the videos via email to Zach@wilsononlineperformance.com​.

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