If you are a Hollywood celebrity, then you don’t have to think too much about assessing your workout and the improvements that are necessary.
Alternatively, if you’re not, you’ll have to because of one factor: you won’t have a trainer to do the thinking for you.
That said, here are 4 assessments that will help you spot your weaknesses:
#1: Bodyweight squat
Face a wall with your legs spread wider than your shoulders. Do a squat while keeping your torso and your toes tracking your knees. If your knees give way inward or you buckle over, then it’s likely you have a problem. In order to fix this, open up your hips with exercises like striders. Also, thoracic extensions should make your upper back flexible while you can do planks to strengthen your core.
Perform a lunge by putting one foot in front of the other and then lower your torso until both your back and front leg are at 90 degrees with your hands at your sides. If you shift from side to side or if your front leg is falling in front of your toes, then our hips or ankles are immobile. For this, hip thrusts or the ankle mobility drill should work.
Do a complete press-up right from the top until your elbows are at 90 degrees and then reverse your movement until the starting position again. Perform 10 repetitions. Then check as to whether your shoulders were wobbly, back remained straight or your elbow flared outward.
If this is so, your triceps are weak, and the fix for this is to add planks to your workout. Otherwise, it’s your shoulders and face pulls would do the trick. If it isn’t, then dumbbell military presses should fix your elbows