Untitled Flashcard Set

Overhead Squat Assessment

Watch for heels, knees, and chest during the assessment.

Heels rising during squat

Indicates tight calves or poor ankle mobility.

Knees caving in during squat

Sign of weak glutes or poor hip control.

Chest falling forward during squat

Suggests weak core or tight ankles.

TRX Squat Regression and Progression

Box squat is the regression; goblet squat is the progression.

TRX Row Regression and Progression

Upright stance is the regression; lower angle is the progression.

Shrugging during TRX Row

Indicates traps taking over.

Incline Push-Up Regression and Progression

Wall push-up is the regression; lower bench is the progression.

Hips sagging during push-ups

Indicates weak core or fatigue.

Dead Bug Regression and Progression

Heel taps are the regression; plank is the progression.

Low back lifting during Dead Bug

Sign of core losing control.

Glute Bridge Progression

Wall hinge drill is the progression.

Hamstrings cramping during Glute Bridge

Adjust by bringing feet closer.

Low back discomfort during Glute Bridge

Adjust by using a smaller range and bracing core.

Arm Circles in Warm-Up

Prep shoulders for push/pull movements.

Leg Swings in Warm-Up

Prep hips for squat/hinge movements.

Hip Circles in Warm-Up

Improve hip mobility.

Cat-Cow in Warm-Up

Reduce back stiffness.

Heel Raises/Toe Rocks in Warm-Up

Prep ankles for squats.

Jeff's Main Goals

Lose weight, experience less pain, and gain more energy.

Jeff's Limitations

Low back pain, deconditioned state, and stress.

Coaching Style for Jeff

Positive, simple, and encouraging approach.

Recommended Session Length for Jeff

30 to 45 minutes.

Recommended Training Frequency for Jeff

3 times a week.

Strengths Shown by Jeff

Effort and attitude.

Areas for Improvement for Jeff

Core strength and mobility.

Additional Goal for Jeff

Keep up with kids pain-free.

Elevator Pitch for Jeff

I’ll help you lose weight, move better, and stay consistent.