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Assessment List

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Dashboard |  Assessment List

Here is your assessment video list.
Keep in mind that this is not a proper workout. Please do your own warm up, only film what feels safe & add more where you believe I should know more.
Click on the exercises to unfold them in order to see the exercise video.
Once done filming please follow the link below and upload the videos to my drive. You do not have to name them edit them in any form. Please only upload 1 video per exercise.
Make sure to WhatsApp me once all videos are on the drive so I can start working on your workouts. If the drive gives you any problems do not bother and simply WhatsApp me the videos.
Good luck!

Hamstring Flexibility Assessment

DemoExerciseReps/SetsHow to/Cues
Runners Stretch - Assisted
30sec each side
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
Side Runners Stretch - Assisted
30sec each side
Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor.

Middle Split Assessment
DemoExerciseReps/SetsHow to/Cues
Widest Pancake - Elevated Glutes
Externally rotate your legs so your knees point towards the ceiling.
Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.
Aim with your belly button towards the floor in front of you and not with your nose.
Keep your upper body straight and parallel to the floor.
Point your feet and keep both knees 90 degrees bent.
With every exhale slide into a deeper stretch.

Back Flexibility Assessment
DemoExerciseReps/SetsHow to/Cues
Half Split
20sec each side
Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.
Push your hips towards your front foots heel.
Keep your shoulders low and squared with your hips.
Shoulder Opener on Floor
Engage your core to keep your back straight. Isolate the stretch into your shoulders.
Lock your elbows and slightly depress your shoulders.
Place your knees about hip width apart on the floor underneath your hips.
Cobra - Hold
Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.
One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning.
Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.


Ring HSPU (can be assisted)
Bent Arm Planche Rings
Pelican Curls (Easy enough progression so you feel no tension on elbows)


Deep HSPU on Parallettes
90 Degree Push Up

Current Planche Hold (at least 6sec clean)
Current Planche Push Up(at least 2 clean with full lock out and hold on top between reps)
Current Planche Press (without arched back)
Skin the Cat
Current Front Lever
Current Front Lever Row (no momentum)

Weighted Chin Up
Weighted Dips
Archer Chin Up

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