This is the second article exploring how to use the PTontheNET.com Reebok Movement Screens to decide program priorities for a potential or current client. The following introductory paragraphs are the same as in Case Study 1, as they provide some important information before you get started.

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

The client’s name is Terri and I will show how – with what I see in the screens and learn from her health and fitness assessment – I can set up a beneficial, corrective training program.

Responses from the Health History/Lifestyle Questionnaire

• Terri is basically healthy, although she does not do much as far as organized fitness programs are concerned. Her job keeps her pretty active.
• She jogs two times per week at a moderate pace for 30 to 45 minutes and is satisfied with that part of her program.
• She wants to start a consistent program to improve overall strength and functional capacity. She also wants to get a cardiovascular effect from her workout if possible.
• She wants to be efficient in her training, not having to spend many hours in the gym each week.
• My observations include:

• Terri stands with an anterior pelvic tilt. This common posture of lower cross syndrome can be caused by one or more of the following: tight/short hip flexors, relatively weak deep abdominal muscles, relatively weak glutes which may not be firing effectively, and/or tight/short lats.

• She reports sometimes feeling tension in her low back after sitting for long periods of time at work. This would not be too surprising considering the effects of this posture.

Terri's Deep Squat

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

• As soon as Terri starts descending into the squat, she sticks her butt out, further tilting her pelvis anteriorly.
• Her arms move forward as she squats, no longer maintaining the flexed position during the movement. She reports a feeling of "tightness" or tension in her upper middle back as she squats.
• She does not get down far enough for her thighs to be parallel to the ground. She reports a feeling of "getting stuck," where she simply feels she cannot go any deeper into the squat.

I scored a 1 for the Deep Squat since Terri did not get down to where her thighs are parallel to the floor. Also, her arms did not maintain the flexed position at the shoulder as she did the squat.

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 Terri to do another set of squats with her heels up on a board, and it does not change the quality of the movement. This leads me to believe that her limitation is not related to the foot or ankle.

I then ask Terri to do the squat again with her hands out in front, not fully flexed at the shoulder. This position does not require the lats to stretch as much as when being fully flexed. Terri's squat does look a little better. Also, she no longer feels the tension in her upper middle back when she squats with her arms in front instead of overhead.

My thoughts as of now include:

• Terri's anterior pelvic tilt posture is at least partly due to her lats being tight/short. I want to explain the clarification of tight AND short. Many times there is tension in muscles, although they don't necessarily need stretching. For this reason, when muscles need stretching, it is proper to use the word "tight" as meaning "short". The lats start at the deep lumbar fascia, and connect to the upper arm. If they are tight/short, they can help pull the pelvis anteriorly, especially when lifting the arms overhead. This was confirmed by having Terri do the deep squat with her arms out in front instead of overhead. This position relaxes the lats a little, and that is why her squat looked better.

• The tension Terri feels in her upper middle back could also be due to the tight lats needing to stretch, stabilize and support the movement. This was partly confirmed by her feedback with her arms in front.

• Terri was unable to squat very deeply. When a client has this lower cross posture, they essentially reduce the available range of motion because they are already in a position of hip extension, which then limits the ability to do hip flexion, which is what you need for the squat.

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 her to do later.

Terri's Hurdle Step

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

• Terri arches her low back when stepping with either leg, essentially increasing the anterior pelvic tilt.
• She does this more when the left leg is moving than the right, but certainly noticeable on both sides.
• Terri completes both sides with no other compensations.

Based on these observations, I score each side a 1, and the entire screen a 1. I record the observation that Terri compensates more on the left side (when the left leg is moving) than the right.

My thoughts as of now include:

• The beauty of these movement screens is that you can see that the postural imbalances you observe while the person is standing (or doesn't know you are looking!), are the same conditions that contribute to compensations while he or she is moving during these screens.

• When you perform the hurdle step, you flex at the hip, knee and ankle of the moving leg. When the left side is moving, the right hip essentially has to extend to maintain a neutral spine and a still pelvis.

• Terri tilts anteriorly at the pelvis when the left leg does the movement. This makes me think that part of her lower cross syndrome posture could be due to the hip flexors being tight/short. Perhaps the right side is a little tighter than the left side.

Terri's In Line Lunge

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

• Terri arches her back, increasing the anterior pelvic tilt as she lunges on the left side (with her left leg in the front). I observe no compensations when she lunges with the right leg in front.
• I observe no other compensations on either side.
• Terri reports feeling a little tension in her upper middle back as she holds her arms up while doing the movements.

Based on these observations, I score the left side a 1, and the right side a 2, with the total score for the screen being a 1 (because you always score the lower side as the total score).

My thoughts as of now include:

• I am thinking that Terri's hip flexors are indeed in need of stretching, and the right side more than the left.
• I will check to see if her deep abdominal muscles are relatively weak, allowing the tight hip flexors to pull her pelvis anteriorly.
• The tension she feels in her upper middle back could be the same thing she reported during the squat, although to a lesser degree. This makes sense to me, since her lats need to stretch to hold her arms up, although not as much as during the squat.

Terri's Active Straight Leg Raise

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

• As Terri lifts her left leg, I notice her right thigh wants to pop up off the floor. This reinforces the thought that her right hip flexors need stretching.
• This does not happen as she lifts her right leg.
• I observe no other compensations.

Based on these observations, I score the left side a 1, and the right side a 2, with the total score for the screen being a 1 (because you always score the lower side as the total score).

My thoughts as of now include:

• I am still thinking the same as before, the hip flexors might need stretching, with the right side tighter than the left.
• I need to check her core strength.
• Her lats are tight, and they "grab" easily, causing tension.

Terri's Seated Rotation

• Following the directions for the Seated Rotation, my observations include:
• Terri completes the movements to both sides without compensations.
• She reports the same minor tension in the upper middle back as in the In Line Lunge.

Based on these observations, I score the screen a 2, since there were no compensations. I make note of the tension in her upper middle back.

My thoughts as of now include:

• It is important to focus on any screens that show an imbalance between the right and the left sides.
• The second focus is to look where she scored a 1 on both sides.
• I think I should check some other components.

At this stage I can continue with some more assessments:

• I do a supine hip flexor assessment, and see that both sides are tight, with the right side tighter than the left. This makes sense considering her posture. It also is important to keep these muscles at normal length to avoid tension on the low back, which is what she said she sometimes feels.

• Sometimes when the hip flexors are too tight/short, they can inhibit the glutes from firing efficiently, and the hamstrings work too quickly and can cramp. I ask Terri if she feels her hamstrings cramping when she does exercises like bridges and she confirms this. I will address this in her program design by having her stretch her hip flexors first, and then doing a bridge exercise to get those glutes to fire.

• I check Terri's deep abdominal strength by having her lie supine with both legs up in the air. With a flat back, she slowly lowers her legs towards the floor. It would be good if she could get her legs about half way to the floor without the low back starting to come up, and she does pretty well at this assessment. This tells me that she has the abdominal strength, but perhaps needs to make more of a conscious effort to use it. This is important for her to help maintain a more neutral position at the pelvis.

• When Terri lies supine with her knees bent, feet on the floor and low back flat, I can see that she cannot get her arms overhead and all the way to the floor, essentially passively flexing at the shoulders. She feels a good stretch in the lats, which is consistent with everything I have seen so far.

Terri's Basic Needs:

• She needs to remember to keep those abs tight, and her pelvis in a more neutral position. She also needs to learn how to do this in all postures – standing sitting, etc.
• She needs to stretch her hip flexors and lats.
• She needs to get those glutes to work!
• I will give her one mobility/corrective exercise to address her tension in the upper middle back. This could be due to the lats getting very tense very easily, especially when she has to stabilize and use her core as in the deep squat and the seated rotation screens.

TERRI’S PROGRAM

Reebok Movement Screens Case Study 2: Anterior Pel Introduction : This case study #2 is for a client with the following conditions: anterior pelvic tilt (lower cross syndrome), tight/short lats and hip flexors – as determined by the following observations: Increase in anterior pelvic tilt during deep squat screen. Inability to keep arms up/tension in upper middle back during deep squat screen. Increase in anterior pelvic tilt during hurdle step screen – more when the left side moves (right side hip flexors don't lengthen enough). Increase in anterior pelvic tilt during in-line lunge screen. Inability to keep right thigh still during active straight leg raise screen. NOTE: This program is broken up into 3 circuits of 4-5 exercises each – as indicated in the “SETS” column. Each circuit should be done twice. Warm up : 10 minutes on treadmill or rowing machine. CARDIO PROGRAM Activity Intensity Duration Comments Jogging on her own 65-75%HRR 30-45 min. She does this 2 times per week on other days. SUMMARY OF PROGRAM Exercise/Stretch Reps Dur'n Tempo Sets Intensity Rest Abdominal - V Sit On Core Board With Rotations 15-20 N/A Contin. Motion Circuit#1 x 2 2-4lb. ball Abdominal - Full Sit Up On SB 15-20 N/A 3-1-2 Circuit#1 x 2 B/W Hip Flexors - Supine Contract Relax Using End Of Table (Assisted) Hold 20-30 sec Cont. hold N/A Circuit#1 x 2 N/A N/A Bridge - Floor (1 Leg) 5 N/A 3-1-2 Circuit#1 x 2 B/W Overhead Reach - Sitting Against Wall 10-12 Cont. N/A Circuit#1 x 2 N/A N/A Squat - 1 Leg 10-12 N/A 3-1-2 Circuit#2 x 2 B/W As req'd Step Up (Frontal) 10 N/A 3-1-2 Circuit#2 x 2 60-75% As req'd Push Up - On Core Board (With Turn) 10 N/A 3-1-2;hold turn Circuit#2 x 2 B/W As req'd Rear Delt Fly 10-12 N/A 3-1-2 Circuit#2 x 2 60-75% As req'd Shoulder Press - Standing With DB 10-12 N/A 3-1-2 Circuit#2 x 2 60-75% As req'd Step Up (Transverse) 10-12 N/A 3-1-2 Circuit#3 x 2 60-75% As req'd Pull Up 10 N/A 3-1-2 Circuit#3 x 2 B/W As req'd Chest Fly (Free Motion) 10-12 N/A 3-1-2 Circuit#3 x 2 60-75% As req'd Calf Raise - Standing (1 Leg) 10-15 N/A 3-1-2 Circuit#3 x 2 60-75% As req'd Hip Flexor - Standing Hold 20-30 sec Cont. hold N/A N/A N/A N/A Lat - w/ SB, Kneeling Hold 20-30 sec Cont. hold N/A N/A N/A N/A Cool Down : Cool down is included as the final 2 flexibility exercises in the program. Client performs these on her own at the end of the session. Abdominal - V Sit On Core Board With Rotations Reps : 15-20 Duration : 0 Tempo : Contin. Motion Sets : Circuit#1 x 2 Intensity : 2-4lb. ball Preparation : Sit on core board, brace abdominals, raise legs to starting position shown. Movement : In a controlled manner rotate from side to side, maintaining optimal posture. Abdominal - Full Sit Up On SB Reps : 15-20 Duration : 0 Tempo : 3-1-2 Sets : Circuit#1 x 2 Intensity : B/W Preparation : Sit on the ball. Slowly roll down the ball until the ball is in the small of the back. Be sure you are balanced when back is fully extended. Keep feet in proper alignment facing straight ahead. Align feet directly under the knees. Movement : Draw the belly button in towards the spine. Place your tongue on the roof of your mouth just behind your top teeth. Squeeze the glutes. Contract the abdominals while curling the upper torso towards your hips. Flex at the hips bringing the upper body to a fully upright position on the ball. Do not push with the legs to perform the hip flexion. Slowly lower the upper body to the starting position. Hip Flexors - Supine Contract Relax Using End Of Table (Assisted) Reps : Hold 20-30 sec Duration : Cont. hold Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Have client lay supine with one leg hanging off table and one knee pulled into chest. Movement : Note: In video trainer is standing to side for better view of stretch. Description will be of trainer standing at foot of table facing client. This reduces the difficulty for the trainer. Have client pull knee toward chest and you will hold it there. ENSURE LUMBAR SPINE REMAINS FLAT AGAINST TABLE THROUGHOUT STRETCH. Push opposite knee down to focus stretch on illiopsoas, push foot back to focus stretch in rectus femoris. 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. Bridge - Floor (1 Leg) Reps : 5 Duration : 0 Tempo : 3-1-2 Sets : Circuit#1 x 2 Intensity : B/W Preparation : Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides. Activate core by drawing navel towards the spine and squeezing the glutes. Movement : With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders. Hold and slowly return back to floor, touching floor momentarily then repeat. If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again. Progression Considerations Starting in normal position, upon activating the core lift one leg off the floor. Slowly continue the exercise as previously explained. When exercise is completed slowly lower the elevated leg to the floor. Making certain that the client doesn't allow the core to shut down until contact with the floor has been made. Overhead Reach - Sitting Against Wall Reps : 10-12 Duration : Cont. Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Sit against a wall with the butt, lumbar spine and shoulder blades in contact with the wall ... the lumbar curve should be VERY slight. Place the bottoms of the feet together (as shown). Ensure a slight drawing in with a pelvic floor contraction to maintain spine angles. Movement : Start with the arms against the wall so that the shoulders, elbow, and hands are in contact. The elbow joints should be bent at 90 degrees. Trainers: if the client cannot maintain proper spinal alignment when they move their hands into position (i.e.. their back arches) a flexibility program needs to be initiated to increase external rotation at the humerus. Perform an overhead press action, while maintaining shoulder, elbow, and hand contact with the wall. The higher that the client can extend the arm, the more functional flexibility they have in the lats, chest, and anterior shoulder girdle. ENSURE that the client does NOT arch the back as they raise their arms, and that they maintain a drawing in manoeuvre. Squat - 1 Leg Reps : 10-12 Duration : 0 Tempo : 3-1-2 Sets : Circuit#2 x 2 Intensity : B/W Rest : As req'd 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. Step Up (Frontal) Reps : 10 Duration : 0 Tempo : 3-1-2 Sets : Circuit#2 x 2 Intensity : 60-75% Rest : As req'd Preparation : Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Activate core with proper drawing in and pelvic floor contraction. Movement : Position feet shoulder width apart, pointing straight ahead. Choose a step or bench that is a comfortable height to step up on. Step forward with one foot onto the bench or step. In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg. Step down backwards with the same technique of holding the HIPS LEVEL TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain. Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing. Progression Considerations Step sideways with one foot onto the bench or step, make sure the knee stays in good alignment. Push Up - On Core Board (With Turn) Reps : 10 Duration : 0 Tempo : 3-1-2;hold turn Sets : Circuit#2 x 2 Intensity : B/W Rest : As req'd Preparation : In optimal posture assume push up position with your hand on the core board. Movement : Draw your belly button in towards your spine. Maintaining the optimal posture slowly lower your body towards the core board. Hold, return to the starting position and repeat the movement. Avoid letting your lower back to arch and/or round. Keep your chin tucked in and your glutes tight. Do not let your shoulder shrug up. Progression Considerations Follow all guidelines shown with this exercise before starting movement. During the lowering phase into the push-up slowly rotate the core board in one direction. Reverse the motion and then complete the push phase of the exercise. Watch the core and body for a lot of movement during exercise. If this occurs client may not be ready for exercise. Rear Delt Fly Reps : 10-12 Duration : 0 Tempo : 3-1-2 Sets : Circuit#2 x 2 Intensity : 60-75% Rest : As req'd 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. Shoulder Press - Standing With DB Reps : 10-12 Duration : 0 Tempo : 3-1-2 Sets : Circuit#2 x 2 Intensity : 60-75% Rest : As req'd Preparation : Begin with good posture, shoulder blades retracted and depressed. Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles. Movement : Position feet shoulder width apart, pointing straight ahead. Start with the dumbbells at shoulder height, palms facing forward. While maintaining total body alignment, push the dumbbells into full extension overhead. AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise). TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint Other progressions: Inertia progression – dumbbell, to cables, to tubing. Stable to Unstable surfaces - airex pad, ½ foam roller. Step Up (Transverse) Reps : 10-12 Duration : 0 Tempo : 3-1-2 Sets : Circuit#3 x 2 Intensity : 60-75% Rest : As req'd Preparation : Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Activate core with proper drawing in and pelvic floor contraction. Movement : Position feet shoulder width apart, pointing straight ahead. Choose a step or bench that is a comfortable height to step up on. Step forward with one foot onto the bench or step. In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg. Step down backwards with the same technique of holding the HIPS LEVEL TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain. Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing. Progression Considerations Simultaneously flex and abduct leg and place one foot onto the bench or step, make sure the knee stays in good alignment (as shown). Pull Up Reps : 10 Duration : 0 Tempo : 3-1-2 Sets : Circuit#3 x 2 Intensity : B/W Rest : As req'd Preparation : Grasp bar overhead at a width that will allow for the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees. Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO! Movement : Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. ( NOTE : This may mean NOT pulling the chin past the bar!) Lower at desired REP TEMPO. Chest Fly (Free Motion) Reps : 10-12 Duration : 0 Tempo : 3-1-2 Sets : Circuit#3 x 2 Intensity : 60-75% Rest : As req'd Preparation : Grasp a handle. Assume a “sit tall” position with feet flat on floor and free hand placed on same side thigh. Movement : From the start position, draw your belly button inward toward your spine. Maintaining a “sit tall” position, push the cable handle toward the center. Keeping optimal spinal alignment, return to the start position and repeat movement. Generate movement from the core instead of the arms. If weight becomes too heavy, bend elbow to shorten the lever arm. Calf Raise - Standing (1 Leg) Reps : 10-15 Duration : 0 Tempo : 3-1-2 Sets : Circuit#3 x 2 Intensity : 60-75% Rest : As req'd Preparation : Stand in proper alignment with hands on hips and feet straight ahead. Ensure ideal scapular position by an adequate retraction and depression and chin tuck. Grip toes on the ground. Movement : While maintaining total body alignment, raise heals off floor and hold. Lower slowly and repeat. Make sure that there is good stability in the frontal plane (no subtalar joint inversion or eversion) Progress to calf raise off a step for more range of motion (dorsiflexion). Progression Considerations Stand on one leg and keep hips level. While maintaining total body alignment, raise heal off floor and hold. Hip Flexor - Standing Reps : Hold 20-30 sec Duration : Cont. hold Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Take staggered stance as pictured. Slightly Abduct and internally rotate the back leg. Movement : Draw your belly button inward (activating the deep abdominal stabilizing mechanism). Tighten glutes and perform a posterior pelvic tilt. Hold for 20-30 seconds, repeat for 2-3 reps. Avoid arching low back! Do not pull the foot backward. Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move. Lat - w/ SB, Kneeling Reps : Hold 20-30 sec Duration : Cont. hold Tempo : 0 Sets : 0 Intensity : 0 Rest : 0 Preparation : Position client in kneeling position as pictured. Movement : With one arm at a time on SB, reach out, turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion). When first resistance barrier is felt, hold for 20-30 seconds. Repeat for 2-3 reps. Disclaimer No warranty is given as to the accuracy of the information on any of the pages in this website. No responsibility is accepted for any loss or damage suffered as a result of the use of that information or reliance on it. It is a matter for users to satisfy themselves as to their or their clients medical and physical condition to adopt the information or recommendations made. Notwithstanding a users medical or physical condition, no responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations © Copyright Personal Training on the Net 1998 ­ 2003 All rights reserved