LEVEL 1 ASSESSMENT
INITIAL LEVEL 1 ASSESSMENT
Always stay within pain-free range and keep it strictly to your level for a fair assessment. Take screen shots from your assessment video of the pike push-up position, forward fold (hamstring stretch) and hero pose (backward lean).
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Keep them for reference. ​
In this initial assessment, we are going to capture your current flexibility and mobility ranges for your anterior and posterior chain.
The pike position is a great mobility and strength test. To achieve a full pike you will need a certain amount of mobility in the overhead position and flexibility particularly in the hamstrings.
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We are testing your upper body strength using the pike push up. Achieving 4-8 reps in the pike push up will set the foundations for countless upper body exercises.
In 4 weeks time, I want you to revisit this test and come back to it stronger, with fewer mobility restrictions and with more awareness of your position than ever before. Once you reach 4-8 clean and comfortable reps in the pike push up.
Remember to enjoy the process and know that you can repeat the training cycle to come back stronger and more mobile each time.
FINAL ASSESSMENT
The aim:
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4-8 clean Pike Push-Ups
Touching toes easily
Hero pose straight arm
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I want to ensure this is the best route for you to maximise results and reduce injury risk from the foundations up.