Name: Playbook - Sally McRae - YOUR PERSONAL ASSESSMENT 💪
Uploaded: 2023-07-12T14:26:17.623Z
Duration: 5 min
Description: YOUR PERSONAL ASSESSMENT 💪

Zack & Shannon

Provides awesome baseline for runners and other athletes alike!

Laura

BrookeHerlocker

Linda

Stronger than I thought.  Definitely need to work on strength and flexibility if right leg. Balance too!

Roxanne

good overview incorporating a lot of the key skills 🙌

Rosie

Good. Highlights the areas to work out. No surprises lol

Tabitha

Catriona Hastings

Sophia

The assessment provides a great baseline and insights, looking forward to diving into the workouts

Claire

I’d LOVE a voice over guide. Having to read the small print while doing the drill is a bit of a pain as it feels less integrated. Loved the assessment though! I’ve got some weak upper body issues

Claudia

Better than I thought. Can not do a push up so works like  it e to improve. Very weak glutes- so need to work on that too

Teresa

Well… found some weaknesses, so time to start building strength

Dee Dee

I’m learning my right is weaker than my left which is surprising bc right is my dominant side

Ngina

Really interesting/surprising results. I feel great to have a starting point, and can’t wait to see my progress on the next check in!

Kelli

Right leg super weak, left leg better but unable to stand from chair on one leg

Valerie

Good assessment!  Honestly I am weak, lacking balance/coordination and stronger on right leg.  Have a baseline to start with.

Sean Steffensen

Great starting point to assess my strengths and weaknesses. It turned out that my left leg is much stronger and I will work more on my right leg to balance them...

Emil

Thank you for helping me see where I'm at!

Katelynn

Good battery test! Brilliant to know direct where to spend my energy on!

Jess

Well, that was humbling! Haha! This did a good job of showing me my imbalances and weaknesses. Now we have a jump off point for improving!

Elizabeth Saunders

Daniela  Branes Abalos

Reveling to inbalances, single leg exercises are needed here ;-)

Susanna

Day 1 with an assignment! Learned a lot and have a base now.  Thanks Sally

Marcellina Tylee

This was very telling. It pointed out so many weaknesses. There’s a lot of work to do!

Natalie

Megan

Marney McGovern

Bevan

You’re great Sally! I love you and Eddie! Rooting for you ❤️

Chelsea

Good assessment to show me where I need to focus on.

Lisa

Lydia

Very hard and discouraging. Can barely do single leg squats and no single leg lift of chair. I can only do knee push ups

Nice test. I can see my strengths and weaknesses

Jess Contreras

Benjamin

Tina

This was a great way to assess my weaknesses! Hips and glutes need some work.
Thanks for this assessment

Jennifer

My ankle mobility is actually better than I expected after having a lot of ankle sprains and injuries but my single leg stuff needs LOTS of work.

Caitlyn

I learned so much about myself !! Thank you for this assessment !!

Mindy

3 days post marathon and decided to do this first thing back in the gym.

Alison Megan

Overall, I did well. However, my ankle mobility is awful! Not a good thing for a trail runner. Can’t wait to see how I do in a few weeks.

Sherree

When I pull up the video, sometimes the question blocks the blurb OR I can’t see it bc of the background color. Also, is there audio? I tried to listen while doing these assessments and no luck 🤷🏻‍♀️

Kathy Y

Lina-Kristin

Great feedback for measurable improvements

Lynae

This was very helpful to gain a starting point .

Emilee Franco

Great! Definitely weaker on left side! But will work on it.

Paula

Lindsey

Daniel

These 5 exercises will help you assess YOUR starting point.

You will be checking in with various areas of your body to test your strength, mobility and balance.

I encourage you to write a couple notes after doing each exercise. 

When you have an honest assessment of your starting point, it allows you to move through the workouts in this app with awareness and you can more specifically pick routines that will help you improve. 

Remember: we ALL have weaknesses & areas of growth, so appreciate this starting point as your place to grow. As you show up to train each day, know that you WILL be carving out a stronger YOU!💪

I suggest doing this assessment once every 4-6 weeks as a way to track improvement.

For EACH exercise, try to perform 10 reps.
When exercise calls for one side at a time, do 10 on each side.
For the plank, try to hold for 60 seconds in good form.
For ankle mobility exercise, simply write down a few notes about how your ankle feels as you keep it flat and move knee forward. Note tightness or whether you can or can’t move past big toe.

Let’s gooooo! 🔥💪

Can you do 10 push-ups keeping good form?

Lead with your chest(NOT your head) as you go down.

Keep core engaged-resist a sway in your back.

Are you stronger on your knees? Does feet position feel too difficult?

Goal is 10 reps, but if you are comfortable with push ups and can easily do 10, no need to do more.

Push-Up Test

Can you hold a 60-second plank?

Are you able to hold it from the feet position or do you need to modify to knees?

If you can keep good form for 60 seconds from feet position, no need to hold longer.

I typically train athletes to hold a plank with a very slight lift in the hips. I do this because all too often I survey ppl doing a plank with a sway in the low back which stresses out the back! A big no-no! You can still get a great benefit with a slight lift in the hips, so do this in front of a mirror to check yourself. 

Planks are great for core strength, but I want to point out that if you have diastasis recti, please skip this exercise.

Plank Test

This very basic exercise is a great check-in with your ankles. Many injuries occur because of weak or immobile ankles, so we are simply talking to our ankles here and getting a clear picture of how they move.

Keep foot flat on the ground and you can hold your heel to the floor like I’ve done for the sake of “feeling” how the stretch feels in the flat foot position.

Jot down a few notes about how you felt and what you noticed. It’s helpful to do this in front of a mirror. 

Do not force this exercise. You might barely be able to push forward without heel coming up and that’s ok! Again this is YOUR honest assessment and you will know to work on your ankles moving forward.💪

If you are an endurance athlete and especially for you trail runners, you know how crucial ankle health is to your sport. Be sure to check out my mobility workouts here in the app.

Ankle Mobility Test

This single leg exercise offers powerful insight for YOU!

Do in front of a mirror if possible.

Goal is to make glute, quads, hamstrings ,calves, and ankle do all the work. You might feel it in your glute/quad the most, but this great for seeing how well you can connect and activate, as well as balance.

Most ppl I test are stronger on one side than the other- this is normal, but also key for you to note. Are you more injury prone to one side? Do you experience breakdown or imbalance on one side over the other?

Try your best to do 10 reps on EACH leg.

Do NOT rock back in order to help yourself stand. 

Be steady and controlled with every movement, this is not a speed workout. 

Take notes about how you felt overall as well as noting which side is more dominant or if you feel equally balanced.

Sit & Stand Test

Do this in front of a mirror.

Watch your knee as you squat straight down on one foot. Does your knee dive inward toward your big toe? Do you feel wobbly as you go up and down?

Are you able to perform 10 reps on each leg without holding into something?

If you can easily do 10 on each leg, no need to do more. 

Try this exercise WITH the shoes you run/walk in and then try it WITHOUT shoes. What do you notice?

If your knee is diving in or you are unable to balance, this is GREAT feedback for you and strengthening your hips and glutes will be KEY areas for you. Be sure to try all the running foundations workouts. 

Take notes when finished.

Single-leg Squat Test

YOUR PERSONAL ASSESSMENT 💪

Definitely burned the glutes! My balance is weaker than I thought. 
Thanks for the great workout!

Michelle

Melissa

I’ve been feeling bored with strength training for a while, but this workout was such a breath of fresh air. I’m dripping sweat!

Emily

Lower body Strength & Core Routine

Only just starting with your app, but so far so good, loving it!

Steph

Total Control-Stability/Balance Workout

Very good challenge after the morning trail run!

Julie

Had to cut it short as I’m building back from a race but it was great and helped me see my weak areas

Jessica

Nice reintroduction to strength training 👍

YOUR PERSONAL ASSESSMENT 💪

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