I saw this test on Self Magazine’s site. This test, which is very simple and requires no equipment, highlights imbalances that you may have. They suggest adding it to your warm up three to four times a week. The test comprises:
- overhead squat
- single-leg lift
- alternating plank lift
- single-leg bridge
- shoulder stretch
Tests: Range of motion in the hips, back and shoulders
Try It: Stand with feet hip-width apart, holding a light bar overhead (a yoga strap or broomstick works). Bend knees and sit back to squat, keeping body upright.
Ace It: Do 10 reps, aiming to get hips below parallel without leaning forward.
Tests: Glutes and core strength; balance
Ace It: Do 10 reps without losing your balance or, even better, without wavering. Repeat on opposite side.
Alternating Plank Lift
Tests: Core strength
Ace It: Do 10 reps per side, alternating sides, imagining that you’re balancing a full glass of water on your lower back. Keep your torso stationary so that the glass doesn’t spill.
Tests: Core, back and hip strength
Ace It: Do 10 reps, keeping hips level instead of dipping them as you lift and lower. Repeat on opposite side.
Try It: Stand with feet hip-width apart. Reach right arm up, left arm down. Bend elbows behind back, reaching fingertips toward each other in middle of upper back.
Ace It: Hold for 30 seconds, working to clasp your hands together. Repeat on opposite side.