Movement Evaluation
Welcome to your movement evaluation!
This evaluation consists of a series of baseline movements, to which can be considered as basic capacities that every human should be able to execute. They are foundational pieces that feed and transfer into our ability to perform more demanding movements and activities. Think of this as a “test” which reveals potential gaps that may exist in your system, for whatever reason (lifestyle, injuries, etc.), within the context of: stability, mobility, coordination, endurance, awareness, strength, ability to endure discomfort, and so forth.
Since you’ve explored some of these movements (at least the lunge), while also having an extensive training background…The intention here is to shift most of your attention to exactly what you’re feeling throughout each input as fatigue presents itself. What burns the most? What move do you despise? What felt off? What felt smooth? Do you notice how the hip/core are involved with each move? Does your “injured” tissue stand out in any particular instance? These are just a few questions to ask yourself as you work through this evaluation.
Go through each movement, be honest with yourself (form), chart down how you performed and felt, then we will go from there.
IMPORTANT NOTES
(A) Fairness — It’s tough replicating something that is new, from video, into reality. But do your best to mimic the ideal form of the movements, especially when fatigue kicks in. It’s our natural tendency to resort to some compensation as a way to “buy extra time” and alleviate distress. For example, on the “Extreme Slow Lunge Hold” you may notice yourself start to: round the back, rise up, slam the front heel into the ground, cave in the front knee, bend the back leg, etc. Be aware of these compensations, if you can correct them as they appear in real time, stay with the movement. If you can’t correct them, aka “failing out of position”, that’s how you know when to stop. Ultimately, if your expression of the movement no longer matches your initial or established representation, stop and rest until you’re ready to continue.
(B) Extreme Slow Holds — These variations of isometrics (Yielding Holds) are the ultimate physical, emotional, and psychological challenge. You cannot overdo these because the body will simply stop before risking any damage. So as you go through these movements, as long as you can keep proper position/form, continue to hold through fatigue and the sensations of: burning, shaking, panic, etc. You are pushing yourself until you completely fail out of position. Again, these are positions that allow you to stimulate maximally with the worst potential thing that can happen is you drop a knee and/or take a safe exit out of position.
*** As long as there isn’t an immediate negative reaction/sensation (increase of symptomatology) when you get into position, you’re free to give it your all.
(C) Breath — Nose breath during all movements. Controlling your breath during a position where the body/brain feels “threatened” will allow you last/survive even longer.
i.e. Inhale through the nose, then exhale through the nose and/or the mouth as slowly as possible. The goal is to exhale for double the time of the inhale. Tempo: 4x1x8x1
(D) Rest — Give yourself ample time (3 to 5 minutes) between each exercise, including opposite sides of a movement. We’re going for your personal best on each movement so there is no need to rush through.
The Movements
*** This test is to be respected and not taken lightly. I’d highly suggest going through these movements (in order) on a day where your muscles and energy levels feel 100%. We are going for your personal best on each movement so make sure you give yourself enough rest before transitioning on to the next exercise.
The “Goal” is what we are wanting to focus and accomplish as a minimum/baseline requirement for each movement. If you want to continue and total the allotted amount of time, feel free to do so, but that is not required. Also, if you want to give any of the movements a second attempt, that is totally ok.
(1) 4-Way Hip Movements: 60 Seconds Each Direction, 7 Minutes of Total Work
*** This movement is a progression from the standard “Extreme Slow Single Leg Stand.” Honestly it’s simply way more enjoyable and similar enough stimulus to test with. Draw your circles as smooth and controlled as you can. Complete one side before switching legs.
Eventually we want to consistently perform this move for the entire series, without fail. Also, we want the glute of the leg you’re standing on to fatigue before anything below it (hamstring, calf, shin, ankle, foot).
Emphasis is keeping the glute of the base leg completely engaged. Do not sit into the hip! For the raised/moving leg, knee locked out and big toe pulled up the entire time!
(2) Crawl Variation (Front & Back): Total 5 Minutes
*** You don’t have to be totally rigid with your form here, allow the pelvic shift and the spine flow. Just make sure the knees stay barely hovering off the floor the entire time.
Look to maintain nasal breath through the duration of your working time. The goal is 5 minutes straight.
(3) Loaded Extreme Slow Lunge Hold: Total 3 Minutes, Both Sides
*** I know this move is fairly familiar so we’re going to go ahead and progress it with weight. Here’s the video on just standard form: Extreme Slow Lunge Hold
Be honest with yourself here and begin in the most extreme position, the longest stride that you can manage (front leg in at least a 90 degree angle, back leg straight as possible). Hold for as long as you can, maintaining proper form, and fatiguing towards the ground over time.
Take the longest stride you’d ever take in life, that is your starting point, from there you only fatigue into a deeper position. Emphasis on maintaining a tall torso and the back leg as straight as possible.
(4) Extreme Slow Hanging Knee Tuck: Total 3 Minutes
*** This is a slightly more challenging version than your standard hang. Bring the knees up towards your chest and maintain that position for as long as you can. When you can no longer keep your knees up due to fatigue, scale the movement down into a hollow body hold position. Keep hanging. The goal is 2 minutes straight.
Major emphasis on breath, always inhaling through the nose.
(5) Calf Rebounds: Total 5 Minutes
*** Fairly straight forward, simply bouncing up and down while keeping the rest of your body relaxed. The goal is to sustain this movement for 5 minutes straight. You can play around with the variations during this time frame but the heels can never touch the floor.
This movement specifically I want you to focus on how the sensitive tissue in your hip region feels. Is it present? Can you integrate it? Can you piss it off? Can you scale it back down? Try a little rotation to your bounce and see what happens.
Mobility Test
*** Testing your mobility through the following movements. Execute each movement through the greatest range of motion that you can manage pain free and with your interpretation of proper form.
Please send me a video of you executing a few repetitions on each of these movements, from both the front and side.
(1) Spine Movements: 3 Repetitions
*** Here we are simply testing the mobility of your spine with a few important ranges. Make sure to keep your scapulas and shoulders pulled down the entire time. This shows control and strength in that area but also isolates the section we’re wanting to work (cervical column).
(2) Hip Hinge, Squat, Lateral Lunge: 3ish Repetitions
*** These are two foundational movement patterns that are extremely important to own. Here I’m looking at form but also mobility in the hip/ankle joints, hamstrings, and spine. On your squat, go down as low you can comfortably sustain. Would also like to see you hold that position for 3-5 seconds…can you rest in this squat position our does it feel more like a fight? The Lateral Lunge is a nice mobility test of the hip socket, here I’m looking to see if there’s any obvious differences on one side.
(3) Cross-Crawl Superman: 30 Seconds
Lying on your stomach, chin or forward pressed against the floor, arms and legs completely straight. From there you’ll lightly lift the left arm and right leg at the same time, and then switch sides. Rinse repeat, looking to maintain smooth tempo as if you were walking.
You should feel the glute and low back working intensely in order to lift the leg up. This is going to be one of those “direct” spine exercises that you want to become fairly competent in.
*** Make sure you take your time with each transition, we’re not rushing through this movement. Quality over quantity and look to engage the musculature of the shoulder as much as you can!
(4) Scapula Movements: 5 to 10 Repetitions
Nothing fancy here, just want to see your form and how your scapula is moving. Do the “up and down” execution and then if you feel comfortable, try the clockwise and counterclockwise variations. Take your time with each rep!