Hinge Test | Strength For Speed

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The Hinge Test

This test measure the awareness and ROM of the the posterior chain

Part 1 - If your whole hand reaches your shin receive 1 point

Part 2 - If you Keep your back flat receive 1 point

Part 3 - If your shins stay vertical receive 1 point

Part 4- If you round your back you lose 1 point

Part 5 - If you Bend your knees you lose 1 point

Understanding Your Score

How did you do ?

1 point - Needs improvement

2 points - Passing

3 points - High quality

If your score needs improvement follow the program below

#1 Bird Dog

1-2 Sets 10 reps each side

#2 Dead Bugs

1-2 sets reps each side

#3 Side lying clam shells

1-2 sets 15 reps each side

#4 Banded Lateral Side Steps

1-2 sets 12 each side

#5 THe Glute Bridge

1-2 sets 10 reps

#6 The Hinge

1-2 sets of 12 reps

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Now lets test your ankles

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