Completing your Posture and Movement Self - Assessment

#strengthfromhome workout challenge


Download your Self - Assessment


At the bottom, you will see the option to download the self-assessment. Alternatively, you can click on this link and open it with google drive.


I recently wrote about my 30 Day #strengthfromhome workout challenge that I am running for all my online clients and those interested in working out at home with minimal equipment. If you haven't already read my previous post where I discuss the workouts and the structure of the month so that you can get a better idea of what it entails.


Testing your strength, mobility, endurance and flexibility


Before starting the #strengthfromhome workout challenge you are going to want to complete a short posture and movement assessment. Good programs help us to progress our strength, mobility, flexibility and fitness levels. We can't know just how much we have improved if we do not use tests. This is where the self-assessment comes in. You will be able to test your baseline, on your own, from your own home and then repeat the tests on Day 30-31, after you have completed your last workout. This way, you will be able to see your "before" and "after" results. Assessments are a great tool in order to track your progress and to see how far you have come.


For example, you will most likely see an increase in the number of repetitions you can perform in a push- up (strength) or how long you are able to hold a plank (endurance).

Set aside 10 minutes, grab paper, a pen and something to record the time (phone, tablet, watch).


What tests do I need to perform?

You are going to perform 5 tests: Each test comes with a picture, video explanation and a scoring sheet.


Bodyweight Squat

Push Ups [2 possible versions]

Side Planks

Standing Forward Bend Overhead


Thoracic Mobility

The tests are very simple. All you have to do is follow the moves and instructions in the video (or use the photos with explanations in the downloadable pdf) and make sure you are performing each move correctly. This is the most important part. Make sure that you have good form in each test.

Once you have finished a test, write down your score (repetitions, amount of time, etc.), on page 5 of the pdf.

Take care,

Gemma, Generation Strength

SELF ASSESSMENT PDF 30 Day Challenge Ass
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