Conclave Onboarding

Strength & Mobility Assessment

 

This assessment is designed to help get a baseline of your general mobility specific to aerial work. Depending on the goals you chose in your Onboarding Form, you will also be asked to provide photos/videos specific to those goals.

DEADLINE: Friday September 5th at midnight pdt

ANY FOLLOW-UP VIDEOS DEADLINE: Sunday September 7th midnight pdt

DELAYS IMPACT MY ABILITY TO DELIVER YOUR PROGRAM BY SEPT 14!

 

1. Warm up beforehand for your safety but do not do an extended flexibility session before this assessment. I want to see these movements after you are warm, not after a 2 hour contortion session. The order of these assessments will also provide a little warmth. (The only exception is that you might do the middle split and bridge with a more extended warm up.)

2. Cut each video to the smallest bit and splice all of them together as one video in the order listed below.

3. Use THIS LINK to send that video to me.  

If you have any questions, join community group in Discord and ask there (Guided Track can also ask in Telegram) because I am SURE others are thinking the same thing.

 

 

Film from side unless otherwise noted...

 

💪 Strength in Functional Positions (6 tests)

  1. Wall Press Deadbug - Back flat, knees at 90º, press arms into wall, alternate leg extensions for 4 reps. Assesses: Ribcage positioning, transverse abdominis control, scapular connection (0:39)

  2. Single-Leg Glute Bridge Hold - Square hips, even elevation. 10 sec hold each side. Assesses: oblique control, pelvic stability, hamstring/glute strength (3:25)

  3. Child's Pose Leg Lift - Heel on butt or use block, 10 sec hold each side. Assesses: Hamstring/glute strength (6:05)

  4. Seated Straddle Active Compression Hold - Lift one leg at a time for 10 sec hold, seated upright. Assesses: Hip flexor & deep core strength with hamstring tension (11:27)

  5. Standing Lift Off - snuggle bent then straight. Assesses: Hip flexor & deep core strength with hamstring tension, capsule integrity (14:35)

  6. Dead Hang → Toes to Bar Progression - Start with a passive hang, then active scap engagement. Progression: toes to bar (tuck, developpe, and full) with controlled slow lower. Assesses: Grip endurance, scapular control, lat strength, core control, pelvic positioning (20:25) (demos: tuck, developpe, straight leg)

🎯 Control & Integration (3 tests)

(These give you insight into nervous system control, not just range.)

1. Overhead Squat with Dowel (from front/side) - Palms away, use foot position to get most depth. Assesses: Global movement pattern, rib/pelvic stability, hip/foot patterns (32:16)

2. Modified Side Plank with Reach - Elbow under shoulder, knees bent. Reach top arm under and back. Assesses: Scapular stability, oblique connection, thoracic mobility (35:50)

3. Flying Cobra Lift - as high as you can with hands behind you, feet stay on floor. Assesses: Pelvic stability, back strength, hamstring/glute strength (38:00)

🔄 Mobility & Range (11 tests)

  1. Shoulder Flexion Wall Test - Seated against wall, arms raised palms in, then up (stop when start to rotate). Assesses: Shoulder flexion, ribcage control (40:35)

  2. Child's Pose Thoracic Rotation - elbow to knee, keep stomach on thighs. Assesses: Thoracic rotation (45:34)

  3. 90/90 Liftoff to Pigeon - Emphasize back leg extension, squaring. Assesses: Hip external rotation and capsule integrity (47:30)

  4. Prone Hip IR (from back) - lie on stomach squeezing block between knees, let one foot at a time fall out. Assesses: Hip internal rotation and capsule integrity (50:56)

  5. Active Hamstring & Hip Flexion Test with Rib Control - Low back flat to isolate hamstring. Assesses: Hamstring extensibility with lumbar/pelvic control (54:12)

  6. Rolling Front Splits - square and unsquare at end. Assesses: Hamstring extensibility & eccentric strength with lumbar/pelvic control (57:32)

  7. Seated Pike - legs slightly apart, feet pointed. Assesses: Hamstring extensibility in hip IR (1:05:45)

  8. Pancake - 90 degrees, feet pointed. Assesses: Hamstring extensibility in hip ER (1:06:36)

  9. Middle Split - from wide pancake, roll forward to middle with hips in line with or slightly behind feet, modify with chair. Assesses: Hip IR, hamstring extensibility, adductor extensibility, pelvic control (1:07:25)

  10. Bridge - press up, walk in, straighten legs. Assesses: Hip extensibility, spinal extension, shoulder flexion/stability, rib control (1:11:05)

  11. Shoulder Internal & External Rotation Test (from back) - overhead palm down, below palm up. Assesses: Shoulder rotation capacity, scapular stability (click here)