Stand up with your heels, hips, shoulders and head against the wall and reach your arms straight up over your head 5 times. Record and review yourself completing this pattern to effectively answer the Phase 2 portion of the submission form.

Stand up with your feet together, legs straight, and reach your fingers towards your toes. Record and review yourself completing this exercise to effectively answer the Phase 2 portion of the submission form.

Find a corner of a room with your feet together and arms crossed over your shoulders with the goal of turning your head and shoulders as far as possible to face the corner. Record and review yourself completing this pattern to effectively answer the Phase 2 portion of the submission form.

Stand up with your feet together and place your hands on your hips. Standing as tall as you can, pick one foot off the floor and hold your balance for a minute maximum on each side. Record and review yourself completing this exercise to effectively answer the Phase 2 portion of the submission form.

Be sure to grab a yoga block or sturdy book and set your hands on a wall to maintain a balanced and supported posture. With your standing leg locked out, attempt 25 reps on each foot following the standards mapped out in the demonstration video. Record and review yourself to effectively answer the Phase 2 portion of the submission form.

Time yourself and note when you have to rest, not to exceed 1 minute, and ensuring to maintain the following:

a.     Keeping knee below block and heel floating above toes

b.     Maintaining your hands on hips and upright posture

c. Avoiding any loss of balance

End the test and note the final time if you cannot maintain the above points or you experience a painful limitation that is withholding you from completing the test.

Time yourself and note when you have to rest, not to exceed 1 minute, and ensuring to maintain the following: 

a.     Keeping chest below the block with your nose over your fingers

b.     Maintaining your hips above shoulder level

End the test and note the final time if you cannot maintain the above points or you experience a painful limitation that is withholding you from completing the test.

Returning Ownership enrollees are to review this video, following all demonstrations and modifications in its entirety. Set a 10-minute timer and complete as many rounds of the movement pair below:

10 reps Front Rack Alternating Reverse Lunge (5 reps each side)

10 reps Alternating Front Chest Press (5 reps each side)

Continue to alternate between the two movements for 10 minutes, noting how many rounds (i.e 3 rounds and 4 additional lunges) you are able to finish as well as the weight used for both patterns. You are welcome to use two different weights for the patterns but please make sure to document that specifically within your submission form for retesting and tracking throughout the program.

NEW Ownership enrollees are to review this video, following all demonstrations and modifications in its entirety. Grab the set of weights you typically use for a workout (we will ask you what you used on the form) and put 10 minutes on a timer and complete as many rounds of the movement pair below:

10 reps of a racked front squat

10 reps of a chest press

Continue to alternate between the 2 movements for 10 minutes, noting how many rounds (i.e 3 rounds and 6 additional squats) you are able to finish. If you aren’t able to complete 10 reps with the weights you have, tell us what your max is.