Checks and Charts

Recommendations
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Recommendations
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 Training Guideline & Progress Chart
Routine Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Chest
Shoulders
Upper Back
Quads
Inner Thighs
Hamstrings
Yoga Inspired
Bodyweight Inspired
Warm Up
Cool Down
Morning Routine
Evening Routine
Aches and Pains*
 Flexibility Checks
Area Description Image Rating

Sitting in a chair, stretch one leg out

infront of you. Keep the other leg bent. 1 - Could not reach down at all
Reach forward with one hand, sliding 2 - Could reach down, hand touches
the hand down the straight leg. Try to knee
Hamstrings and
keep the leg completely straight. Aim 3 - Hand reaches shin
Lower Back -
for your toes. Take note or have 4 - Hand reaches toes with leg slightly
Sit & Reach
someone measure the distance between bent
your fingertips and toes. If you can 5 - Hand reaches toes with leg
touch your toes you have good completely straight
flexibility.

Attempt all 3 options:

1 - Could not perform any of the
1 - Sit on a chair, lean forward and tie
options
shoelaces
2 - Could perform 1/3 options
2 - Sit on a chair, cross one leg over the
Hips and Lower Back 3 - Could perform 2/3 options
other and tie shoelaces
- Tying Shoelaces 4 - Could perform 3/3 options with
3 - Kneel on the floor, place one foot
pain/discomfort
infront and tie shoelaces
5 - Could perform 3/3 options with no
If you could perform all 3 without any
pain/discomfort
pain you have good flexibility

Area Description
Reach one hand over and behind the
head as if trying to scratch between
your shoulder blades. Reach the other
hand behind the lower back and try to
Upper back and
reach your bottom hand to your top
Shoulders -
hand. Take note or have someone
Back Scratch
measure the distance between your
fingertips. Swap arms and repeat. If you
can touch fingertips you have good
flexibility.
Stand with a chair beside you. Attempt
to lift one leg and place the foot on the
Quads and Hip seat of the chair. Try to keep the other
Flexors - leg straight. (You may hold onto a wall
Step Up for balance while performing this
exercise). If you can lift the leg onto the
chair and keep the bottom leg straight
you have good flexibility.
Flexibility Checks
Image Rating
1 - Could not reach either hands
behind back
2 - Could reach one arm behind back
(either top or bottom arm)
3 - Could reach both arms behind back
with pain and fingertips not touching
4 - Could reach both arms behind
back with fingertips touching but with
pain/discomfort
5 - Could reach both arms behind back
with fingertips touching and no
pain/discomfort
1 - Could not lift the leg onto the chair
2 - Could lift the leg onto the chair
with the help of the arms and felt
pain/discomfort
3 - Could lift the leg onto the chair
without the help of the arms, bottom
leg bent and felt pain/discomfort
4 - Could lift the leg onto the chair
without the help of the arms, bottom
leg straight but felt pain/discomfort
5 - Could lift the leg onto the chair
without the help of the arms, with
bottom leg straight and no
pain/discomfort