TIP #1: As athlete transitions from upward dog to inchworm, observe how closely they are able to walk the feet up to the hands without bending their legs.

TIP #2: If the athlete experiences any pain in the lower back in lumbar extension, end the screen and immediately refer-out to an athletic trainer or physical therapist.

TIP #1: When the athlete performs the hip hinge, cue the athlete to keep their foot and toe pointed to the ground. If you observe the athlete turning the foot/toe outward in an effort to achieve leg height, it’s likely the athlete will need to incorporate the kinetic chain hamstring mobility and hip mobility corrective exercises.

TIP #2: Detect the balancing leg when the athlete performs the hip hinge. Ideally the heel should be flat against the ground while maintaining balance as they bilaterally alternate movements. If not, it’s likely the athlete will need to include the kinetic chain ankle mobility corrective exercises.

TIP #1: When the athlete performs the heel raise, cue the athlete to keep their foot and toe pointed to the ground. If you observe the athlete turning the foot/toe outward in an effort to achieve leg height, it’s likely the athlete will need to incorporate the kinetic chain hamstring mobility and hip mobility corrective exercises.

TIP #2: Detect the balancing leg when the athlete performs the heel raise. Ideally the heel should be flat against the ground. If not, it’s likely the athlete will need to include the kinetic chain ankle mobility corrective exercises.

TIP #3: If you observe the athlete lifting their hand off the ground when they swing the leg through after the heel raise, cue the athlete to keep their hands on the ground. If they persist, it’s likely the athlete will need to incorporate the quad mobility and hip mobility and corrective exercises.

TIP #1: Observe the balancing leg, in particular, hip extension and the ankle. If you observe the athlete bending the balancing leg or rising on the toe to achieve leg height, it’s likely the athlete will need to incorporate the kinetic chain hip mobility and ankle mobility corrective exercises.

TIP #1: Observe the balancing leg, in particular hip extension and the ankle. If you observe the athlete bending the balancing leg or rising on the toe to achieve leg height, it’s likely the athlete will need to incorporate the kinetic chain hip mobility and ankle mobility corrective exercises.

TIP #1: Cue the athlete, when hinging forward, to shift the hip of the balancing leg backward so not to place all the forward hinging weight on the ball of the foot — rather over the heel and forefoot.

TIP #2: Additionally, cue the athlete when grabbing the foot and hinging forward to, press the leg against the hand. This will aid with balance, enhance the stretch, and assist with agonist-antagonist hip flexion-extension.

TIP #1: Pay particular attention to the athlete’s heel of the trail leg to determine if it spins/turns outward (posterior lateral). This is a normal movement compensation when Big-Toe flexion/mobility is limited.

TIP #2: As the athlete reaches across his body (transverse), make notice with how their front foot makes contact with the ground. If the foot lifts/teeters on the outside edge, this is a normal movement compensation when T-Spine Mobility is limited.

TIP #3: As the athlete reaches up and over while flexing the core laterally (frontal plane), take notice if the athlete bends forward in order to touch the ground. If observed, this is a normal movement compensation when lateral T-Spine Mobility is limited.

TIP #4: As the athlete reaches around and behind toward the ankle of the rear leg, make notice if the athlete is able to maintain balance and touch the ankle (lateral malleolus). If limitation is obersved, this is a normal movement compensation when Thoracic Extension is limited.

TIP #1: TIP #1: Pay particular attention to the athlete’s heel of the trail leg to determine if it spins/turns outward (posterior lateral). This is a normal movement compensation when Big-Toe flexion/mobility is limited.

TIP #2: As the athlete transitions from the lunge into the split leg stance, mark how far the athlete is able to reach down the leg. A limitation with keeping the nose over their knee and fingertips even while reaching down the leg displays movement dysfunction in the hamstring.

TIP #3: Observe the athlete’s ability to rotate with a high-hand in the split leg stance. If the reaching arm is limited so it's NOT perpendicular to the ground and/or the athlete is not able to rotate and open-up the chest outward on either side, the mobility in the IT Band and T-Spine are limited.

TIP #1: Pay particular attention to the athlete’s heels to determine if it spins/turns outward (spin posterior lateral, pronate, etc) as they descend into the Overhead Squat. This is a normal movement dysfunction when Ankle Mobility is limited.

TIP #2: Be mindful of whether the athlete’s heels raise or how greatly the chest drops forward when descending into the Overhead Squat. This is a normal movement compensation when Soleus Extension is not functional.

TIP #3: Observe the athlete’s hand position as the descend into the Overhead Squat. If the hands drop forward of the athlete’s footprint, this is a normal movement compensation when T-Spine Mobility/Stability and possible Core Stability are dysfunctional.

TIP #1: Be mindful if whether the athlete’s heels raise or how greatly the chest drops forward when descending into the lunge. This is a normal movement compensation when Soleus
Extension is not functional.

TIP #2: As the athlete transitions from the side lunge into the deep, forward lunge, observe if the athlete’s shoulder and knee “meet” with one another. If hip flexion of the front leg and/or hip extension of the trail leg are limited, this is attributted to limited mobility in hip flexion.extension.

TIP #3: Observe the athlete’s ability to rotate with a high-hand in the deep lunge. If the reaching arm is limited so its NOT perpendicular to the ground and/or the athlete is not able to rotate and open-up the chest outward on either side, then mobility in the IT Band and T-Spine are limited.