PAC COACHES DEVELOPMENT

MOBILITY MASTER CLASS: SCREENING TOOLS

COACH EMYLEE COVELL

Assessments should form the backbone of any training program. The Mechanical Screen that we offer at Pharos is a quick but telling tool that attempts to assess the fundamental movement patterns of an individual in order to highly weaknesses, imbalances, compensations, and possible roots of injury. This abridged version is intended to be used for group settings and integrated into warm-up and modification protocols. It should create simple and effective ways for coaches and athletes to work together to make sure their workout is individualized for them. 

OUR JOB AS COACHES IS TO EVALUATE:

  1. POSITION

  2. ACTIVATION

  3. RANGE OF MOTION

  4. ADHESIONS

  5. PATTERNING


IN THIS MOBILITY MASTER CLASS, WE WILL:

Learn the quickest + group-friendly way to assess mobility for Intro Session’s, group classes, personal training sessions, injury assessment, and mobility tracking at Pharos.

Workshop + Troubleshoot Assessments, Corrective Exercise, Modifications + Progressions for the Core, Hinge, Squat + Overhead Tests to work through common imbalances and root injuries for each.

HOMEWORK:

Please review these assessments before coming to the Master Class so we can dive RIGHT into the fun stuff ;)

For each of the following Positions (Core, Hinge, Squat, Overhead), we will explore the Activation, Range of Motion, Adhesions + Patterning to help us better Assess + Address common movement faults.

CORE:

ACTIVATION 3 Main Stabilizers: Midline - Transverse Abdominis, Lower - Adductors (Inner Thighs), Upper - Lats (Levers)

RANGE OF MOTION - CORE TEST (See Test Below)

Test Steps: 

  1. In a dead bug position, inhale + on exhale turn on the stabilizers.

  2. Lower heels down to ground while keeping a 90 degree angle. 

  3. (more advanced) keep legs straight and lower legs down to ground without back coming off floor

Mobility Demands: 


PASSING TEST: Shoulders + Back stay on floor while straight legs hover to ~20 degree hover off floor

ADHESION / DYSFUNCTION

Failing Test:

  • Low back arches + comes off floor 

  • Upper back ribs arch

  • Shoulders and/or head comes off the ground 

  • Toes turn out 

  • Hip Flexors Click

  • Back Pain

PATTERNING / CORRECTIVE EXERCISE / PROGRESSIONS

(MOBILITY VIDEO LIBRARY COMING SOON)

Stability: Deadbug variations, Plank Variations, Side Plank variations, Box Squat, Hinge Patterning
Mobility: Couch Stretch, Bench Chest Opener, Hamstring Stretches (PNF), Cobras

Just starting examples to get your wheels spinning to think of your own!

HINGE:

ACTIVATION

  • Stabilizers:  adductors, abductors, hamstrings, gastrocnemius, erector spinae, transverse abdominis, trapezius, levator scapulae and rhomboids

  • Prime Movers: Gluteus Maximus, Hamstrings, Quadriceps

RANGE OF MOTION

  • Hinge Test: Forward Fold, Hinge with Flat Back, Single Leg Hinge

  • 90/90 Hamstring Length: Lie Supine + Engage Core to push back flat. Flex toes + lift one leg straight up.

    • Passing test: Straight Leg can get to 70-90 Degrees

ADHESION / DYSFUNCTION Failing Test:

  • 90/90 Hamstring Test: Leg cannot stay straight or lifts < 70 degrees

  • Hinge: Excessive Curvature in Spine (Anterior or Posterior Pelvic Tilt, Kyphosis, Scoliosis)

  • Single Leg Hinge: collapse of foot/knee, loss of balance, lift up of one hip

PATTERNING / CORRECTIVE EXERCISE / PROGRESSIONS (LIBRARY COMING SOON)

Just starting examples to get your wheels spinning to think of your own!

Modification: Elevated Deadlift, Banded Deadlift, Single Leg Deadlifts, Cable Pullthroughs, Glute Bridge Dead Bugs

  • If hinge is out = box squat / cobras (extension)

  • Modify burpees, kb swings + any other explosive hinge movement

Stability: Deadbugs, Good Mornings, Glute Bridge Variations, Monster Walks, Plank variations, Side Plank Variations, Farmer Carries, Sled Push, Hamstring Curl Variations, Lever/Lat Banded Pulldowns, Tempo Single Leg Step Up
Mobility: Hamstring PNF, Banded Deadlift, Elevated Pigeon, Legs up the Wall, Box Stretch Variations, Couch Stretch, Cobras, MB Squat Stretching, MB/Bench Chest Opener

SQUAT:

ACTIVATION

  • Stabilizers: Abductors, Adductors, transverse abdominis, erector spinae, obliques, gluteus medius + minimus, gastrocnemius

  • Prime Movers: quadriceps, hamstrings + gluteus maximus

RANGE OF MOTION Chair Squat Test, Standard Squat Test, Cossack Squat + Hip Internal/External Rotation Test

Passing test: 

  • 45 degrees of rotation for internal/external rotation , >90 degree hip flexion 

  • Control in Squat, Butt below knees with external rotation of hips, upright torso, Maintains neutral pelvis, butt below knees with external rotation of femur

Mobility Demands: 

  • Flexion of ankles, knees + hips

  • Full Rotation of femur in hip + extension

  • Global Extensions

ADHESION / ROAD BLOCKS

Pelvic Stability: Missing 45 degrees of internal and/or external rotation

  • Hip Tilts up in lift, Butt winks in squat, hips shift side to side as you stand from squat, Anterior/Posterior tilt (“butt wink”)

Squat:

  • Missing Ankle ROM (Knee over toes), Collapsed arch / valgus knee

  • Quad/Knee Dominance/Tracking

  • Butt Wink, Asymmetrical Weight Shift, Excessive forward lean, 45-degree angle

  • Pain

Hip Extension: 

  • External Rotation in leg, hip flexion

PATTERNING / CORRECTIVE EXERCISE / PROGRESSION

Just starting examples to get your wheels spinning to think of your own.


Modification: Box Squat, Chair Squat, Leg Press, Step Up

  • If squatting is out = Hinge

Stability: Wall Squat, Split Lunges, Tempo Box Pistols, Tempo Box Step Up, Glute Bridges, Hamstring Curls

Mobility: 

Flexion: Banded Hip Traction, Banded Downdog, Ankle ROM, Calf Stretch, Hamstring (PNF)

Extension: Couch Stretch, Hip Flexor/TFL/Quad Soft Tissue

Rotation: Pigeon, Frog Pose, Internal Rotation drills, legs up the wall

OVERHEAD:

ACTIVATION Stabilizers: Rotator Cuff, Low Traps, Rhomboids, Serratus, Obliques

  • Prime Movers: Lats, Anterior Delts, Traps, Biceps + Triceps

RANGE OF MOTION Shoulder Internal / External Rotation + Overhead Bracing Test

Demands: 

  • Global Extension - Hips + Thoracic

  • Lats, Intercostals, Shoulder Girdle

ADHESION / ROAD BLOCKS

  • Scapular Winging

  • Shoulder Impingement

  • Less than 10 Degrees Internal and/or 45 degrees external rotation

PATTERNING / CORRECTIVE EXERCISE / PROGRESSION

Just starting examples to get your wheels spinning to think of your own!

SHOULDER MECHANICS EXAMPLES

SPINAL MECHANICS EXAMPLES

Like noted above, we are building a more comprehensive movement + mobility library and look forward to nerding out with you all at the Mobility Master Class!

As always, it’s an honor and a privilege,
Emylee