Performing a bodyweight squat with hands behind the head

What is you range? (thighs parallel to the ground?)

Is there a neutral spine?

Is there symmetry or asymmetry? and is so why?

What is the foot, ankle, knee, hip alignment on both sides?

Do the heels stay touching the ground?

Performing a ständig rotation

Can you rotate 45degrees in both directions?

Does the lower back and chest move with the pelvis?

Does the opposite knee rotate inwards?

Does the opposite foot roll inwards?

Does the nearest foot roll outwards?

Lunge and return

Rear foot - toes forward and onto the ball of the foot?

What is the foot, ankle, knee and hip alignment?

Front foot - is the weight through the mid foot?

Is there an upright torso with neutral spine and pelvis?

Is there good balance and stability with each repetition?

Overead step up

Does the dowel stay over the crown of the head?

Is there good balance and stability with each repetition?

Is there a strong hip lock position? No hp drop, neutral pelvis?

Is there an upright torso and neutral spine throughout?

What is the foot, ankle, knee, hip alignment on both sides?

Single leg squat

What is the foot, ankle, knee and hip alignment on both sides?

Is there a neutral spine throughout?

Is the supporting foot flat on the floor?

Is there good balance and stability with each repetitio?

What is the range of the squat? (parallel thigh?)

Hop and hold

What is the foot, ankle, knee and hip alignment on both sides?

Is the ankle, knee and hip slightly flexed on landing?

Is there a neutral spine maintained throughout?

Is the landing through the mid foot?

Is there good balance and stability with each repetition?

Arabesque (or Single Leg RDL)

Is there a neutral spine and leg alignment (head to heel)?

Is the pelvis level with no rotation?

Back toe pointing down, shoulders and hips stay forward?

Slightly bent supporting leg maintained throughout?

Is there good balance and stability with each repetition?

What is the range? (can you get a parallel torso?)

Superman / Bird-Dog

Does the lower back sta neutral throughout?

Do the hips stay natural and don’t shift laterally?

No rotation, pelvis level?

Is there balance and stability with each repetition?

Lumbar pelvic control levels

1) Posterior-anterior tilt laid with feet flat on the floor

2) Deadbug with no arms

3) Deadbug with arms

4) Deadbug with both arms hips at 90deg

5) Deadbug with both arms and legs