Squat Test Video

Daily Joint Mobility Complex
25 reps each

Warm Up/Corrective Exercises

X Band
Pumps
Cook Hip Lift
Shoulder Rotations
Trunk Rotations
1 x 10

FMS Squat Test Video



Assisted Squat Test



Toe Touches 1 x 10
Assited Squat - 2" heel raise and 7.5" platform to stablise - 1 x 6

Man Makers - 10 mins
10 swings @ 24kgs/skipping - 5 x 2mins

Decompression Hangs / Hamstring stretches


Comments - My apologies for the video production quality. It is just using my mobile phone and my dad who is completely technologically handicapped. But it will serve well as a starting point as I look to clean it up over the next few months.

The first one doesn't look too bad...on the way down! But I am leaning quite heavily on the door frame and it really becomes apparent when I go to stand up and stumble backwards. I also pitch forward a bit and I just feel tight from my ankles right up through my lats and shoulders.

The assisted one I had thought of as a clear cut pass for me but now I'm able to look at it I think it is borderline. I'm only just taking my hips below parallel and my knees look like they are too far forward. That's a 2" block beneath my heels and I'm beginning to feel it is too high for me now. This might have something to do with the knees projecting forward too much. Also I'm not sure what is happening when I stand back up - some kind of major compenstation?

Anyway it is clear I have a lot of corrective work to do if I am to make this a 3 instead of a dodgey 2. I started the main squat correction today which is bending forward to a platform and pressing hard into it as you squat down. Once you are at the bottom you reach one arm up and back to stretch out the lats. Same on the other side and come back up. The idea is too lower the heel lift and the height of the platform until you do both off the floor. It very very hard on me and I didn't want to do too many to start incase I damaged one or both of my knees.

The ManMakers were pretty easy which is exacly as I intended. I'll be building them up very slowly towards 1 min swings / 1 min skipping for 14 mins and keeping a close eye on my food intake, weight and energy levels. I am down to 14st 8.5lbs or from 223lbs to 204.5lbs - and looking at the video it's not surprising I still have another 20lbs to go!