Baseline Test

Written By Off The Uprights .

8 Week Training Program

✅ Baseline Testing Template (Choose a Testing Day if you do not have Baseline Numbers)

Lower Body Strength

Back Squat (1RM or Estimated)

  • Setup: Barbell on upper traps, feet shoulder-width apart, toes slightly out.

  • Movement: Sharp Sipping Breath to Brace for lift. (Engage Core) (No Belly Gulps of Air) Sit hips back and down until thighs are below parallel, keep chest up, drive through heels and balls of feet to stand. (You need depth for mobility)

  • Common Mistakes: Knees collapsing inward, rounding lower back.

  • Goal: Test max or use a sub max set (3–5 reps) to estimate 1RM.

Romanian Deadlift (RDL)

  • Setup: Barbell in hands, feet hip-width apart.

  • Movement: Hinge at hips, keep slight knee bend, lower bar to mid-shin while maintaining flat back, return to standing.

  • Common Mistakes: Rounding back, Folded shoulder (Think Super-Man Chest / Out and Proud, Shoulder Back and Lats Engaged), bending knees too much.

  • Goal: Use moderate weight for 8–10 reps to assess hamstring strength and form. Record Weight

Upper Body Strength

Bench Press (1RM or Estimated)

  • Setup: Lie on bench, feet flat, grip slightly wider than shoulders.

  • Movement: Lower bar to mid-chest, press back up without bouncing.

  • Common Mistakes: Elbows flaring too wide, lifting hips off bench.

  • Goal: Test max or estimate from 3–5 reps. Record Weight

Pull-Ups (Max Reps)

  • Setup: Overhand grip, hands shoulder-width apart.

  • Movement: Pull chin over bar, lower fully.

  • Common Mistakes: Half reps, swinging legs.

  • Goal: Record max bodyweight reps.

Core Stability

Plank Hold (Max Time)

  • Setup: Forearms on ground, elbows under shoulders, body straight.

  • Movement: Hold position without sagging hips or arching back.

  • Goal: Maintain neutral spine as long as possible. Record Time

Mobility Tests (Detailed Instructions)

Hip Flexion (90/90 Test)

  • Setup: Sit on floor with one leg in front at 90° (shin forward), other leg behind at 90° (shin sideways).

  • Movement: Keep torso upright, rotate hips toward front leg without leaning forward.

  • Goal: Assess ability to maintain posture and rotate hips without pain.

  • Scoring: Can you sit comfortably? Any tightness or compensation? Note What and When you start to feel something.

Hamstring Flexibility (Straight Leg Raise)

  • Setup: Lie on back, legs straight.

  • Movement: Lift one leg up (knee straight) as high as possible without bending opposite leg.

  • Goal: Measure angle (ideal: 80–90°).

  • Common Mistakes: Bending knee or lifting opposite hip.

  • Scoring: Note angle in keeping knee straight.

Ankle Dorsiflexion (Wall Test)

  • Setup: Stand facing wall, toes 4–6 inches away.

  • Movement: Bend knee toward wall without lifting heel.

  • Goal: Knee should touch wall without heel rising.

  • Scoring: Note distance from wall when heel stays down.

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