TEST DAY
MOVEMENT + STABILITY ASSESSMENTS
Complete all three assessments:
- Single-Leg Balance / Box Squat
Max controlled reps on each leg - Reverse Hyperextension Hold
Max quality hold - Barbell Overhead Hold
30% of Shoulder Press 1RM
Max quality hold up to 1:00
STRENGTH TESTS
Build to a quality:
Shoulder Press – 1RM
Back Squat – 3RM
Deadlift – 5RM
ENDURANCE TEST
TBD – Weather Permitting
Work to approximately RPE 8. Prioritize quality movement—no forced misses or ugly reps.
Record all results and identify your goals for the upcoming program.
