Name: Playbook - Ally Yanecek - W1/D1 Pre Testing
Uploaded: 2024-01-22T02:28:47.982Z
Duration: 25 min
Description: W1/D1 Pre Testing

Perform these three exercises in this order on the same day. Write your results down in your phone or in a safe place!!!! 

1. 12 minute run
- record the distance 
- preferably on a treadmill, track, or outside where you will not have hills or be interrupted by stop lights/signs 
- if you want to compare yourself to others your age, you can visit https://exrx.net/Calculators/MinuteRun

If you cannot run, you can do a 1 mile walk test
- record the time and your heart rate at immediately when you finish 
- preferably on a treadmill, track, or outside where you will not have hills or be interrupted by stop lights/signs 
- if you want to compare yourself to others your age, you can visit https://exrx.net/Calculators/Rockport


2. Push ups
- record the reps
- as many as you can without stopping 
- no pausing at the top either 
- you can do them on your knees, if needed, but then make sure you do them on your knees during post testing
- if you want to compare yourself to others your age, you can visit https://www.pushupguide.com/norms.htm


3. Wall sit
- record the time
- as long as you can 
- knees and hips bent to 90
- if you want to compare yourself to others your age, you can visit https://testsforsports.com/strength/wall-sit-test

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10
- High knees x 50 
- Jumping jacks x 50

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Full Body Warm Up

As many push ups as you can do WITHOUT STOPPING. Be honest with yourself. You can do these on your knees. BUT if you do them on your knees today, make sure you do them on your knees for post testing, too. 


- Start with your hands just outside the shoulders 
- Bend the elbows at a 45 deg angle to come down 
- Core tight
- Extend your arms engaging your chest as you come up

*Think of it like a moving plank - your arms are the only part moving, everything else stays tight


Modification: perform on knees (keep thighs long and butt down still)

Push Ups

To failure. Be honest with yourself.

- Sit against a wall
- Legs and hips bent at 90 degrees
- Hold

Wall Sit

W1/D1 Pre Testing

W1/D0 INTRODUCTION

W1/D2 Bodyweight Legs

W1/D3 optional walk

W1/D1 Pre Testing

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