It’s always a good idea to do a “strength test” at the beginning of any fitness program so that you know where you are starting and so you can track your progress! Test yourself at four exercises: squat, mountain climber, push-up, and plank (see videos below).
Squats, mountain climbers, and push-ups: count how many you can do within one minute. Set the stopwatch on your phone or keep track on a watch or clock for sixty seconds while counting how many squats, mountain climbers, and push-ups you can do within that time. Enter the total in the space provided in your Healthy Healing book.
For plank: measure how long you can hold your plank. Hold the pose for as long as you can (stop the timer if your form becomes compromised) and enter the time in the space provided in your copy of Healthy Healing.
Repeat this fitness test after twelve weeks of Healthy Healing workouts to see how much stronger you have become!
Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Slowly lean forward to place your hands on the floor slightly in front of your shoulders, fingers pointing forwards. Flex your left hip, bringing your left thigh to your chest, placing your left foot on the floor, heel slightly lifted and toes pointing forward. Lift your right knee off the ground, fully extending your right leg behind you, with your foot in dorsi flexion, (toes pointing towards your shins, heel up). Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull your shoulders down and back).
Keeping your hands firmly on the ground, abs engaged and shoulder strong, simultaneously switch leg positions. Both feet leave the ground as your drive your right knee forward and extend your left leg back. Now your left leg is fully extending behind you and your right hip is flexed with your right foot on the floor.
Exercise Variation: If you have limited range of motion in the hips, place hands on a step, platform, or bench.
TIP: Keep your weight evenly distributed on both legs. Do not shift all your weight forward into your front foot.