Test 1: Toe touch. Stand with your feet together, knees locked. Hinge forward and reach for the floor. Your goal is to touch the floor with your fingers or at least be 2 inches short of it. Pass: You touch the floor with your fingertips. Fail: You don't, or feel pain while bending. Daily fix: 1. Foam roll your glutes and hamstrings for approximately 30-45 seconds each side. Spend 15-20 seconds on the sore areas and repeat three times. 2. Do a forearm plank; shift to a left-side plank, then a right side plank. Hold each for 30 seconds and do 2 reps.
Test 2: Overhead squat. With feet shoulder width apart, hold a long stick overhead, arms locked. With your heels flat, squat until your thighs are parallel to the floor. Return to standing.
Pass: You can do the squat with arms overhead. Fail: You are likely texting me, "are you kidding?"
Daily fix: Lie on your right side with a tennis ball, or similar, beneath your right armpit, arm overhead. Roll the ball against the meaty area along the side of your torso for 30-60 seconds, then repeat on the left.
Test 3: Resistance band squat. Place a medium-strength resistance band just above your knees and do 2 to 3 sets of 15 squats or deadlifts. Your goal: keep your knees from collapsing inwards.
Pass: You complete all reps with good form. Fail: Your knees buckle inwards.
Daily fix: Lie on your side, head resting on your arm or hand, legs stacked, hips bent at 45 degrees, knees at 90 degrees. Lift your top knee towards the ceiling, then lower it back down. Do 2 sets of 15 reps each side.
GAME ON! Hit the weights - carefully! On your heaviest sets, note your spinal position. Lower back buckling? You are lifting too much.
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