Assessment Videos.
What & How.
Below is a series of 4 physical movements.
Sharing videos of you doing these movements helps me to see how your body moves right now. Seeing this allows me to build the most effective, safe, and personalized plan for you.
You’ll record short clips (or have someone film you) performing each movement. Just do these moves as you would naturally, without thinking about them. You’ll repeat each move 3-8 times.
Overhead Press - Side & Front View (2 Videos): Standing press with light weights or household objects. Can be seated if you’re unable to stand. Try to get the whole body in these shots.
Goblet Squat - Side & Front View (2 Videos): Holding a light to medium weight at your chest, perform a controlled squat. Or you’ll film yourself getting up from a chair, and returning to seated if squatting is inaccessible. Try to get the whole body in these shots.
Breathing - Side View Only: Seated or lying down, from the side view, we’ll see your natural breathing pattern. This will help take notes about your pelvic engagement during physical activity, and more!
Ankle Mobility - Side View Only: You’ll push your knee towards a wall with your toes about 4-5 inches away from the wall.
Why.
Track Progress: This helps us both see your movement quality now, and how it improves over time.
Guide Your Program: I use what I see to tailor your strength, mobility, and stability work — so every exercise serves a purpose.
Prevent Injury: Identifying limitations early helps us move better and reduce risk long-term.
Share with Me.
Once you’ve filmed your movements, please send the videos either by email or text to the number listed in your Welcome Email.
Thank you for taking this time! These clips are an important first step in creating your personalized plan.
Overhead Press
(Standing or Seated in Chair)
Front View
Starting Position
Stand tall with feet about hip-width apart.
Hold a weight in each hand (dumbbell, kettlebell) at shoulder height, hands facing forward
Movement (Press Up)
Press the weight straight overhead in a controlled motion.
Side View
Starting Position
Stand tall with feet about hip-width apart.
Hold a weight in each hand (dumbbell, kettlebell) at shoulder height, hands facing forward
Movement (Press Up)
Press the weight straight overhead in a controlled motion.
Goblet Squat
(or Getting Up from Chair)
Front View
Starting Position
Stand tall with feet about shoulder-width apart.
Hold a dumbbell or kettlebell close to your chest with both hands.
Movement (Squat Down)
Push your hips back and bend your knees to lower into a squat.
Go as low as your mobility allows.
Ending Position (Standing Up)
Drive through your heels to stand back up.
Side View
Starting Position
Stand tall with feet about shoulder-width apart.
Hold a dumbbell or kettlebell close to your chest with both hands.
Movement (Squat Down)
Push your hips back and bend your knees to lower into a squat.
Go as low as your mobility allows.
Ending Position (Standing Up)
Drive through your heels to stand back up.
Breathing
(Lying or Seated)
Side View
Starting Position
Lie on your back or sit upright in a chair with a tall spine.
Place one hand on your chest or heart and the other on your belly (just below the ribcage).
Relax your shoulders and jaw.
Inhalation
Breathe slowly in through your nose.
Exhalation
Exhale slowly through your mouth or nose.
Ankle Mobility
(Standing)
Side View
Starting Position:
Stand facing a wall with one foot forward (the testing leg) and one foot back.
Place the toes of the front foot about 3-5 inches from the wall.
Keep both feet flat on the ground, toes pointing forward.
The back leg can be slightly bent for balance.
Movement (Knee to Wall):
Keep the front heel flat and slowly bend the knee, aiming to touch it to the wall.
Move only as far as you can without the heel lifting.
Maintain an upright torso and avoid twisting the hips.
Repeat on the other leg.