This movement can be used as part of a lower body strength program, a warm up prior to plyometrics and other dynamic activities, and as a way to improve single leg balance and control.
Can you perform 10 repetitions on each leg?

The hip flip or shin box progression is a movement that can be used as part of a warm up, cool down, movement screen, or motor control exercise. This post details the first movement of this progression.

Lateral hopping for time is a movement that tests side to side control, lower leg conditioning, and performance between legs.

This test evaluates an individual’s overall confidence in the arm following injury, the ability to support and stabilize their body weight in a dynamic manner through each arm, and the ability to tolerate impact through the arm.

          View this post on Instagram                       A post shared by Rehab 2 Perform (@rehab2perform) The single leg deadlift is often involved in gym and strength and conditioning settings as a means to strengthen the posterior muscles of the leg. Muscles…

The 500m row is a test of maximal anaerobic capacity. The test requires you to row maximally until a distance of 500m is reached. Typically this test should take you <2 minutes to complete with shorter times indicating better fitness, fatigue resistance, and anaerobic capacity. Scoring well in these areas is important for field athletes,…

Multi-segmental spinal rotation assesses one’s ability to rotate fully through their spine in a standing position. Begin by standing with feet together and arms wrapped around your shoulders. Keeping your hips square, attempt to rotate fully through your spine to either side. Are your shoulders able to clear your hips? An inability to complete this…

Movement Monday! The lateral box squat is commonly involved in gym and strength and conditioning settings as a means to strengthen both legs in different ways throughout the movement. This movement requires a higher degree of hip mobility, thigh and hip muscle strength, and trunk stability. This movement can be performed without a box however…