In addition to the Killer Functional Movement Screen (KFMS) with Coach Tricia we are going to be testing some fun METRICS and watching YOUR FORM! At the end (if you have signed up for the KFMS Package you'll have your own individualized results delivered to you after all the analysis is complete.)
GOOD LUCK!!
Here is a video showing the test moves so we are all on the same page.
Do the following exercises in this order with the video recording. Remember no more than a minute rest between exercises.
1) Push Ups- do as many as you are able with good form, shoulders lined up with hips. Full range of motion, with a tight core.
if you are unable to do 10 from your feet, do as many as you can from your knees
2) Toe touch in sitting, hinging forward from hips first then bending your back to reach as far as you can. (Perform once)
3) Plank Hold- hold the top of a push up position as long as you can with strong tight core, shoulders down out of ears (lats engaged.)
4) V-Sit Hold- sit in a tight V with chest tall, knees bent, arms out and parallel with floor, see how long you can hold it!
5) Toe touch in standing, hinge as far as you can with a flat back then round forward to touch toes. (Perform once)
6) Crunch Hold, with knees bent and hands behind head- touching lightly, curl up into a crunch with shoulder blades off the floor and hold as long as you can.
7) Controlled Roll Up- with hands behind head or reaching overhead, roll up one vertebrae at a time without letting your feet pop up. No cheating by using momentum. See how many you can do with good form.
This one is tough and quite difficult to do at the end of the workout too, but give it your best go.
Print out these instructions here:
[ Ссылка ]
****Important:
Make sure you are in frame, head to toe (camera may need to be about 10-15 feet away and at seat height usually works best)
Shirt tucked in, wearing contrasting colors (not black) and easily seen against your background
Make one video with all the exercises completed and about a minute or less break between.
Print out the test workout cheat sheet to have with you while working out, or open the PDF on your device and have it handy.
If you are unable to hold a certain position or perform an exercise, choose a modification that will work (ie- pushups from knees or plank from elbows)
Good Luck, I look forward to getting your video via email (google drive or dropbox work pretty well!)
Coach Tricia
Tricia@killercoachacademy.com
