The purpose of this article is to give an example of how to use the PTontheNET.com Reebok Movement Screens to help you decide program priorities for a current or future client.

Getting Started

First, you should complete the traditional health and fitness assessments you and/or your facility prefer to use. From there, go to the “Training Tools” section in the main menu of PTontheNET.com, where you can use the Health & Lifestyle Questionnaire to get extensive information about your client. With this and other information you receive, you can "create a client profile" of which several are listed. For the purposes of this article, I will use the Reebok Movement Screens in order to get a well rounded insight into what the client needs in the program.

Reebok Movement Screens

There are five movement screens on the website: Deep Squat, Hurdle Step, In Line Lunge, Active Straight Leg Raise and Seated Rotation.

These screens are great tools for determining:

1. Asymmetries between the left and the right sides.
2. Gross instabilities in the kinetic chain and/or the core.
3. The relationship between mobility and stability throughout the entire body.

Deep Squat

Hurdle Step

In Line Lunge

Active Straight Leg Raise

Seated Rotation

General Thoughts Concerning the Movement Screens

These Screens are NOT designed to diagnose any medical conditions. They are simple assessments to help personal trainers get a better perspective of your clients' movements. Traditional assessments look at quantity of movement, but not always quality of movement. These screens are wonderful for giving you an insight into where your client has developed imbalances in movements. All of these screens are based on fundamental patterns that we have learned very long ago. When you think of kids playing, or sports in general, these movements are foundational patterns. It is not necessary for your client to warm up before doing these screens, as they are designed to look at the ‘weakest link’. Also, during the screens, we don't ask the client to lift any additional weight besides their own body weight. In short, we want to see how your client moves when he/she doesn't know what we are looking for!

All of the movement screens and guidelines are explained and described in detail in the Reebok Movement Screen section of PTontheNET.com – as well as in Gray Cook’s Reebok Movement Screen Audio Clinic series – so I will not review them here.

Client Assessment

For the purpose of this article, I will describe a specific client case study. His name is Scott and I will show how, with what I see in the screens and learn from his health and fitness assessment, I can set up his program.

Responses from the Health History/Lifestyle Questionnaire

• His basic health and fitness goals include increasing strength and endurance, feeling good overall and maintaining energy.
• He has no pain or conditions that need medical attention at this time.
• He has experienced slight tightness/spasms in the right glute area once or twice in the last few years.
• He sometimes feels tightness in the hamstrings, especially the right side after long exercise or activity sessions.

Movement Screen Assessment

Scott's Deep Squat

Following the directions for the Deep Squat, my observations include:

• Right foot turns out/everts a little as he squats, i.e. his foot / ankle look like it collapses a bit.
• Abdomen protrudes slightly after several squats.

I scored a 1 for the Deep Squat, because his right foot did not stay in line with the rest of the chain as he squatted.

The first suggestion if the client's squat does not look really good is to elevate the heels, putting the ankle in a plantar flexed position before the movement starts. By doing this, the ankle no longer needs to dorsiflex as much as before, essentially making it easier for those clients who have difficulty in getting enough dorsiflexion for a proper squat. I ask Scott to do another set of squats with his heels up on a board, and it does look a lot better. His right foot no longer turns out/everts as he squats.

My thoughts as of now include:

• The reason his foot turns and collapses could be tightness in the muscles that produce that movement, including peroneals, lateral calf muscles, bicep femoris, piriformis.
• There may also be relative weakness in the opposite muscles, i.e. tibialis posterior, medial calves.
• This makes sense to me as when the lateral muscles are tighter than they should be, they could laterally rotate the leg, and therefore make it harder for the client to dorsiflex in the sagittal plane. This then can encourage the client to pronate or evert in order to get the movement, and/or for the foot to be pulled out, essentially lining it up with the entire externally rotated leg.

The most important thing is to not jump to automatic conclusions at this point. The only thing I know now is what I observed during the squat. I will have a clearer picture of what is happening after I see the other 4 screens, as well as any other assessments I might ask him to do later.

Scott's Hurdle Step

Following the directions for the Hurdle Step, my observations include:

• Scott's right hip and leg abducts/externally rotates as he steps over the hurdle with his right leg.
• Scott's right foot/ankle looks a little shaky as he steps over the hurdle on the left side.
• Scott looks a little shaky at the core as he steps over the hurdle with either leg.

Based on these observations, I score the right side a 1, because he doesn't keep the leg in the same plane (it abducts and externally rotates). I score the left side a 2 because that looked okay although I make a note about the little instability on the right side while the left side moves. The entire screen gets a score of 1 though, because you always score the total screen with that of the weaker/lower side.

My thoughts as of now include:

• I note a consistency on the right side between the squat and the hurdle step, in the external rotation.
• The tendency of the right foot/ankle to collapse may make it harder for him to stand on it and balance in this hurdle step screen.
• The shakiness at the core could be because he is not engaging his core enough. This makes me think about how his abdomen protruded slightly after he did a few squats earlier.

Scott's In Line Lunge

Following the directions for the In Line Lunge, my observations include:

• Scott's right leg externally rotates a little when the left side is in front.
• I observe no compensations while the right side is in front.

Based on these observations, I score the right side a 2 (the right leg is in front and the left leg is in back), because all the criteria are met. I score the left side a 1 (the left leg in front and the right leg in back) because it was a little difficult for him to maintain the inline position with that right leg. Therefore, the entire screen is scored a 1. When there are two separate scores for each screen, you can easily determine what to score, because if both sides don't look almost the same, you cannot score them the same.

My thoughts as of now include:

• The in line lunge puts the body in a position where one leg/hip is doing the opposite of the other (one side is flexing and the other side is extending). Scott did not look as shaky at the pelvis as he did on the hurdle step screen. I think this may be because with the in line lunge, he has both feet on the ground, covering more surface area, and can therefore stabilize his body easier than when standing on one leg as in the hurdle step.

• The right leg does want to externally rotate as he lunges with the left leg in front. Again, that right side is surfacing as a potential issue.

Scott's Active Straight Leg Raise

Following the directions for the Active Straight Leg Raise, my observations include:

• As Scott lies down and gets into the position to begin this screen, I have to cue him twice to get the right leg into the neutral position, as it wants to externally rotate again!

• As Scott lifts his right leg, I observe no compensations until he gets to about 75 degrees of hip flexion. At this point, he externally rotates. He reports that he feels his hamstrings stretching.

• As Scott lifts his left leg, I observe no compensations and he gets to about 80 degrees of hip flexion. He reports that he feels his hamstrings stretching.

• Scott reports that he feels his hip flexor/quads tightening and almost cramping as he lifts up either leg.

I score the right side moving a 1 because he externally rotates before he gets to 80/90 degrees hip flexion. I score the left side moving a 2 because he does get to 80 degrees hip flexion. The score for the entire screen is a 1 because I score the lower side and I make a note of the difference.

My thoughts as of now include:

• Without any cueing, I observed Scott's right side externally rotating before any movement.

• The right leg externally rotated before getting to 80 degrees. This tells me that Scott cannot fully use his range of motion without compensation. I now think back to what he has told me during the health history questionnaire about his hamstrings feeling tight after long exercise and activity sessions. He also reported feelings of tightness/spasms in the piriformis area. Scott is basically unable to move in full ranges of motion without his right side externally rotating.

• The tightness and almost cramping in the anterior muscles could indicate that he is quad dominant, engaging there before he stabilizes at the core. I think back to the abdomen protruding while squatting, and the shakiness during the hurdle step. This is consistent with having a core that is weaker than it should be, relative to the extremity muscles.

Scott's Seated Rotation

Following the directions for the Seated Rotation, my observations include:

• Scott is able to sit up to do this screen, although he looks like he wouldn't be able to sit in this position for very long! He reports that it is like trying to sit up tall at work-he can do it but then finds himself slouched down before long, essentially losing his core stability.

• I observe no difference between turning to the left or the right, although he doesn't turn to the desired range (about 45 degrees) and so I score each side a 1, and the entire screen gets scored a 1 also.

My thoughts as of now include:

• Scott reports that it simply feels difficult to get the full rotation.

• After he sits there a few minutes, he reports feeling tightness around his hips, a "grabbing" feeling. I think this is because he is getting tired at the core iby trying to sit up – those extremity muscles are trying to tighten up in order for him to maintain the posture. This is consistent with what he told me about his posture at work, the feeling he reported during the active straight leg raise (anterior muscles almost cramping), and the other observations of the core I described during the other screens.

My thoughts as of now include:

• I should focus on the asymmetry I noted between the right and the left side. The muscles that externally rotate on the right side appear to be tight/short. This may include the peroneals, the lateral calves, the bicep femoris and the piriformis. The opposite muscles on the right side (i.e. the tibialis posterior, the medial calves, the short adductor muscles ) may be relatively weak.

• I want to check Scott's core stability in other ways.

Additional Assessments

• I ask Scott to do self myofascial release with a styrofoam roller and he reports (and I can see his face!) tender spots when he addresses the lateral muscles, especially on the right side.

• His calves definitely need stretching, as his dorsiflexion is less than "normal" – about 15-20 degrees with the knee bent, a bit less with the knee straight. His right side is tighter/shorter than the left side.

• I have Scott stand with his feet about hip width apart, and ask him to invert and evert by cueing him to rotate the entire leg in and out. He is be able to invert, and says he feels his arch lifting up. This is important for him to "feel" since this is what he needs to do to strengthen that tibialis posterior and hold a neutral posture in the entire chain.

• I determine that his hamstrings need stretching, as he had less than normal range of motion on both sides. When I internally rotate his right leg as he gets into a hamstring stretch, he feels the stretch much more, indicating that the bicep femoris (lateral hamstring that contributes to lateral rotation) is tight/short. Again, the right side is a little tighter than the left side.

• His internal rotation is limited (normal range of motion is approximately 45 degrees), reinforcing my thought that the piriformis needs stretching.

• I check his core stability by asking him to do some things like the 4 pt. drawing in maneuver, and notice that it takes several cues for him to "get" the movement, and he loses it if I don't cue regularly.

• He has difficulty holding a prone position, as in the iso abs exercise.

Scott's Basic Needs

• Be aware of the tendency he has to stand and move with that right leg externally rotated.
• Be aware of the tendency of the right arch to collapse and lose its integrity.
• Release the "knots" that are in the muscles along the entire kinetic chain on that right side.
• Stretch the muscles on the lateral right side.
• Increase the stability of the right side all the way up the chain.
• Be aware of his tendency to not pull his core muscles in and stabilize; and the ease with which he tends to lose that stability.

Exercises and stretches I will include in the program:

• Passive ankle dorsiflexion to encourage dorsiflexion in the sagittal plane.
• Self myofascial release, especially the right side.
• Stretches for the calves and hamstrings, especially the bicep femoris.
• Basic core exercises to increase stability and correct sequencing of movement.
• Awareness of the entire kinetic chain with the arch support intact.
• Single leg exercises while standing on that right leg as described above.

Scott's Basic Program

After talking with Scott, we determine that he will do his cardiovascular workouts on his own for now, as that is going well for him. Here is a sample program for the first 4 weeks. I am listing some progressions or variations that you can use to either slightly change the exercises each workout, or you and your client may want to change them once each week or two.

Scott will warm up and do the self myofascial release before we start the training program.

• Passive dorsiflexion: one set of 15 reps on the right side, and just 5 on the left, just to make sure he maintains the movement on the left side. I will have him do this exercise while deliberately turning the right foot in, which will help him "learn" to do the opposite of his current tendency which is to turn the foot out as he dorsiflexes.

• 4 pt. drawing in maneuver. The ability to do this kind of "bracing" is important for him to learn in all positions. 8 reps and then cue him to do this all the time.

• Iso abs in the prone position. I will have him start by holding this position for 8 seconds or fatigue; 3 sets.

The rest of these exercises will be done in a Circuit: one set of each, and then go to the next exercise. The entire circuit will be done 2-3 times.

Lunges while standing on the Reebok slide board

• Just his body weight. Scott will stand as close as possible to the right side of the slide board. As he slides his right foot back into a lunge position, he will get immediate feedback on his tendency to abduct/externally rotate. In order to stay on the slide, he automatically "learns" the correct movement pattern and reinforces what I want: to stay in the sagittal plane, causing him to contract the adductors and thereby relaxing the abductors/external rotators a little more. Repeat on the other side of the slide board.

• Progressions/variations:

• Add 8lb. Dumbbells.

• Slide back into a lunge, then stand up into a single leg stance for 2-3 seconds.

Single leg squats

• Making sure that he can stand on that right leg and keep the integrity of the arch. He does 8 repetitions on the right leg and 5 on the left, looking in the mirror as he does them. He only goes down as far as he can maintain the integrity of the chain.
• Progression/variation: Single leg squats on the Reebok slide board.

Single leg squats with touchdown

• Eight on the right, five on the left.
• Progression/variation: give him different cues to aim his arm as he does the touchdown, go towards your right side, then your left side.

Squats while holding dumbbells/barbell

• Traditional strength training exercise. Whatever weight he can do 12-15 reps with while maintaining good form.
• Progression/variations:
• Do a row with both arms as he stands up from the squat.
• Row with one arm as he stands up; alternate arms

Single arm rows with opposite arm on stability ball

• Whatever weight he can do in 12-15 reps in good form.
• Progression/variation: add a slight rotation as he rows.

Dumbbell chest presses with upper body on the stability ball

• Progression/variations:
• Alternate arms each repetition
• Do the exercise with one arm while holding the other arm in the down position.

Standing overhead presses

• Standing on one leg and then switching. He will do more eight reps while standing on the right side and five on the left.
• Progression/variation: alternate arms while standing on one leg.

Reverse flies with dumbbells

• Progression/variation: start with arms straight, then bend them and continue.

At the end of the session, we will do some contract-relax stretching on the calves, hamstrings, piriformis. We will do five to eight more reps on the right and three to four on the left.

The following is what Scott’s Basic Program looks like in Create a Program:

Reebok Movement Screens Case Study 1 - Assymetry Introduction : This case study no. 1 is based on the following observations: External rotation and compensations on the right side of the entire chain: Right foot/ankle compensates during squat screen. Right side abducts/externally rotates during hurdle step screen. Right side abducts/externally rotates during the in line lunge screen when the left side is in front. Right side externally rotates during active straight leg raise screen. Client reports feeling of tight hamstrings and calves. Warm up : Client will warm up on his/her own using some of the following choices: Elliptical machine - 10 minutes. Full body movements using 2kg. medicine ball. CARDIO PROGRAM Activity Intensity Duration Comments Road Bike Client to do cardio at a different time SUMMARY OF PROGRAM Exercise/Stretch Reps Dur'n Tempo Sets Intensity Rest Gastroc/Soleus - SMR 20-30 sec. N/A N/A N/A N/A Hamstring - SMR 20-30 sec. N/A N/A N/A N/A Piriformis - SMR 20-30 sec. N/A N/A N/A N/A Dorsiflexion - Closed Chain 15 R, 5 L contin motion N/A N/A N/A N/A Abdominal - 4-Point Drawing-In Maneuver 8 N/A 3-2-1 1 BW as reqd Iso-Abs - Prone 3 N/A hold 8 secs 1 BW as reqd Lunge - On Reebok Slide Board 15 R, 8-10 L N/A contin m/ment Circuit see notes BW see notes Squat - 1 Leg 8 R, 5 L N/A 3-1-2 Circuit see notes BW see notes Squat Touchdown - 1 Leg 8 R, 5 H N/A 3-1-2 Circuit see notes BW see notes Squat - Back w/ Barbell 12-15 N/A 3-1-2 Circuit see notes 60-75% see notes Row - On SB 1 Arm DB 12-15 N/A 3-1-2 Circuit see notes 60-75% see notes Chest Press - Alt Arm on SB 12-15 N/A 3-1-2 Circuit see notes 60-75% see notes Shoulder Press - 1 Leg 12-15 N/A 3-1-2 Circuit see notes 60-75% see notes Rear Delt Fly 12-15 N/A 3-1-2 Circuit see notes 60-75% see notes Calf - Bent Knee Contract Relax Prone (Assisted) 3-5 R, 3 L 20-30 sec. N/A N/A N/A N/A Hamstring - Straight Leg Contract Relax Supine (Assisted) 3-5 R, 3 L 20-30 sec. N/A N/A N/A N/A Piriformis - Supine Contract Relax (Assisted) 3-5 R, 3 L 20-30 sec. N/A N/A N/A N/A Cool Down : Cool down is included as the final 3 flexibility exercises in the program. Gastroc/Soleus - SMR Duration : 20-30 sec. Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Place foam roll under mid belly of lower leg. Cross left leg over right leg to increase pressure (optional). Movement : Slowly roll calve area to find the most tender area. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%. Hamstring - SMR Duration : 20-30 sec. Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Place hamstrings on the roll with hips unsupported. Movement : Feet are crossed to increase leverage. Roll from knee toward posterior hip. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%. Piriformis - SMR Duration : 20-30 sec. Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Begin positioned as shown with foot crossed to opposite knee. Movement : Roll on the posterior hip area. Increase the stretch by pulling the knee toward the opposite shoulder. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%. Dorsiflexion - Closed Chain Reps : 15 R, 5 L Duration : contin motion Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Position the client as pictured - a "tall" posture with shoulders and hips square. Movement : Instruct the client to slightly lunge forward while performing active dorsiflexion (keep the forfoot on the ground). Maintain optimal allignment betweent the knee and 2-3rd toe. TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps. Abdominal - 4-Point Drawing-In Maneuver Reps : 8 Duration : 0 Tempo : 3-2-1 Sets : 1 Intensity : BW Rest : as reqd Preparation : Assume a 4-point stance on hands and knees in a neutral spine from head to sacrum. Movement : Draw the lower abdomen up and in while breathing naturally. When performed correctly, the lower abdomen to elevate before upper. The client must maintain neutral spinal posture. There should be no movement from the spine while drawing inward. Maintain engagement for designated time, repeat. Iso-Abs - Prone Reps : 3 Duration : 0 Tempo : hold 8 secs Sets : 1 Intensity : BW Rest : as reqd Preparation : Assume a prone position with elbows bent and closed fists positioned under your shoulders. Movement : Draw your lower abdomen inward toward your spine. In optimal postural alignment tighten buttocks and lift body up onto forearms. While maintaining the abdominal draw-in contraction, hold optimal alignment for 15 SECONDS and repeat 10 times. Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion. Keep chin tucked in. Reduce time if necessary. Form is more important than how long or how much! Lunge - On Reebok Slide Board Reps : 15 R, 8-10 L Duration : 0 Tempo : contin m/ment Sets : Circuit see notes Intensity : BW Rest : see notes Notes : sets: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Stand on the slide, facing the narrower end. Start with both feet on the rubber end – thus adding stability. Movement : Once positioned, slide backwards with one foot into a reverse lunge. Bring that foot back to the starting position. The more you “push” the foot down into the slide during both movements, the more difficult the exercise becomes. It is easy to spot, and address imbalances. If, for example you tend to abduct the right leg when bringing it back, stand on the very end of the slide, essentially not allowing abduction during the movement. This is an example of “reactive” training, i.e. putting the body into a position where it automatically corrects itself to perform the movement. Increase the difficulty by starting the exercise with both feet on the slide, as opposed to against the rubber edging. Stand in the center of the slide, and move one foot forward, and simultaneously move the other foot backwards, increasing the demand for coordinated movement. Add resistance by using dumbbels. Squat - 1 Leg Reps : 8 R, 5 L Duration : 0 Tempo : 3-1-2 Sets : Circuit see notes Intensity : BW Rest : see notes Notes : sets: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Perform drawing in and pelvis floor contractions. Lift one leg off the floor and dorsiflex elevated ankle. Keep feet parallel in frontal plane. Maintain level hips. Movement : Grip toes in your shoes or on the floor (IF NO SHOES) Initiate the squat by bending the knee, keep the shoulder blades down and together. As your knees bend, flex forward slightly in the spine but keep chest up. Squat down as deep as you can with good control, maintaining heal contact with floor and watching hip and knee alignment (no pronation). Return back to starting position and repeat. Progressions: Inertia progressions - No weight to dumbbells to cables to tubing; Movement progression -S quat with touchdown to squat touchdown to overhead press. Squat Touchdown - 1 Leg Reps : 8 R, 5 H Duration : 0 Tempo : 3-1-2 Sets : Circuit see notes Intensity : BW Rest : see notes Notes : set: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture. Movement : Draw your belly button inward toward your spine. Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand. While maintaining drawn-in maneuver, activate glutes & return to starting position. Squat - Back w/ Barbell Reps : 12-15 Duration : 0 Tempo : 3-1-2 Sets : Circuit see notes Intensity : 60-75% Rest : see notes Notes : set: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees). Place bar comfortably on the upper back. DON'T BE AFRAID TO USE A BAR PAD! Movement : From the start position, draw your belly button inward toward your spine. Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips. During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward . While maintaining tone in the lower abdomen and optimal kinetic chain alignment, “drive” through the feet extending the ankle, knee, and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes. The knees should track over the second and third toe. Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body. Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves. Row - On SB 1 Arm DB Reps : 12-15 Duration : 0 Tempo : 3-1-2 Sets : Circuit see notes Intensity : 60-75% Rest : see notes Notes : sets: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Ensure that the client is comfortable using and balancing on the stability ball. Maintain proper alignment through the kinetic chain by positioning the foot on the ground straight, glutes tight, ‘neutral’ spine angles, shoulder blades retracted and depressed, and chin tucked for good cervical alignment. Activate the core with a proper drawing in and pelvic floor contraction. Movement : Form a tripod with one knee and hand on the ball in line, and the other foot on the ground to the side of the stability ball. The free hand is hanging straight down towards the ground. Simultaneously, row the dumbbell up toward the stomach (keeping the elbow by the side of the body) and retract and depress the scapula. AVOID twisting the body. Slowly lower the weight and protract the scapula. NEVER retract and depress the scapula before rowing as it will ‘lock’ the scapulo-thoracic joint from gliding properly. Chest Press - Alt Arm on SB Reps : 12-15 Duration : 0 Tempo : 3-1-2 Sets : Circuit see notes Intensity : 60-75% Rest : see notes Notes : sets: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Sit on the Swiss ball with the weights resting on your thighs, activate the core by drawing the navel towards the spine and squeeze the glutes. Gently roll down on the ball until you have your head and shoulders on the ball, allowing the weights to move onto your chest. At this stage you should have your hips up at the same height as your shoulders and knees in a plank position. Keep your head tilted back slightly on the ball and push the weights up directly above your chest. Movement : Keep one arm stationary with weight extended above your chest while you lower the opposite DB towards the chest. When the weight reaches chest height stop and return to starting position. Repeat with opposite arm. Progressions: Stable to unstable - i.e. place a med ball under one of your clients feet prior to performing movement; Two extremities to one - 1 leg raised. Shoulder Press - 1 Leg Reps : 12-15 Duration : 0 Tempo : 3-1-2 Sets : Circuit see notes Intensity : 60-75% Rest : see notes Notes : sets: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Perform drawing in and pelvis floor contractions. Lift one leg off the floor and dorsiflex elevated ankle. Keep feet parallel in frontal plane. Maintain level hips. Movement : Press dumbbells upward maintaining optimal alignment. Lower, and repeat. Progressions: Inertia progressions- No weight to dumbbells to cables to tubing. Rear Delt Fly Reps : 12-15 Duration : 0 Tempo : 3-1-2 Sets : Circuit see notes Intensity : 60-75% Rest : see notes Notes : sets: Circuit - 1 set, 2-3 circuits rest: up to 60 sec between circuits Preparation : Sit "tall" in neutral spine. Align shoulders with the axis of rotation. Movement : Perform the motion with emphasis on generating motion from the rear shoulder musculature. Return at desired rep temp. Calf - Bent Knee Contract Relax Prone (Assisted) Reps : 3-5 R, 3 L Duration : 20-30 sec. Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Ensure client know pain should not be felt during stretching. Have client lie prone. Bend leg to be stretched to 90 degrees. Movement : With leg client lying prone, bend knee to 90 degrees. Push down on ball of foot until stretch is felt in calf. HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS. Hamstring - Straight Leg Contract Relax Supine (Assisted) Reps : 3-5 R, 3 L Duration : 20-30 sec. Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Lie supine. Movement : Place one hand behind the clients ankle and the other hand over their knee. Keeping the leg straight raise it until a stretch is felt. HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS. Piriformis - Supine Contract Relax (Assisted) Reps : 3-5 R, 3 L Duration : 20-30 sec. Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Have client lie as pictured. Movement : Externally rotate and adduct the knee (not pictured), until first resistance barrier is noted. Hold here for 20-30 seconds. Then instruct client to push with "knee-not-ankle," hold here for 5-7 seconds. HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS.

 

Stay tuned for more case study articles using the Reebok Movement Screens to help you and your clients achieve your program/fitness goals!