Name: Playbook - Ally Yanecek - Introduction: Pre Testing
Uploaded: 2024-01-22T02:28:48.185Z
Duration: 10 min
Description: Introduction: Pre Testing

Hip Mobility

Set up
-   Tape measure flat on the floor
-   Line your heels at 15” mark
-   Heels 10-12” apart 
-   KNEES STAY STRAIGHT 

The test
-   Overlap your hands 
-   Slowly slide hands as far as you can down the tape measure
-   Hold for 2 seconds and score the most distant part reached with fingertips 
-   Repeat twice more
-   Average your scores


—- the higher your score is, the better

Sit and Reach

This is about stability. 
Perform as many as you can WITHOUT tapping your foot between reps. 
That is your score. 

—-the more the better

- Tighten core, tighten glutes
- Float back leg 
- Use the GLUTE of your STANCE leg to pull you back to start

Airplane (both sides)

Introduction: Pre Testing

W1/D1 Flexibility Focus 1

Great balanced set for my tight hips.  🙂

W1/D2 Flexibility Focus 2

W1/D3 Flexibility Focus 3

W1/D4 Flexibility Focus 4

W2/D1 Flexibility & Mobility 1

W2/D2 Flexibility & Mobility 2

W2/D3 Flexibility & Mobility 3

W2/D4 Flexibility & Mobility 4

W3/D1 Mobility Focus 1

W3/D2 Mobility Focus 2

W3/D3 Mobility Focus 3

W3/D4 Mobility Focus 4

W4/D1 Mobility & Stability 1

W4/D2 Mobility & Stability 2

W4/D3 Mobility & Stability 3

W4/D4 Mobility & Stability 4

W4/D5 Post Testing

Introduction: Pre Testing

Community

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