The Ready To Trek assessment was designed to get a snapshot into your readiness to hike and identify any particular weaknesses or blindspots which may be beneficial to address in your training.

​​​Once completed, please enter your final results in the form at the bottom of the page. No need to film these assessments.

Important note: if any exercise is painful, please stop immediately and skip it. Just do what is comfortable. 

The Assessments

The Knee to Wall Test

  • ​​This assessment is designed to identify ankle range of motion
  • Place a ruler or tape measure on the floor, against a wall
  • Do this barefoot
  • Push your knee into the wall
  • If you can do this without your heel popping off the floor, shuffle your foot back 1-2 centimeters and try again
  • You want to find the furthest distance from the wall in which you can touch your knee to the wall, without your heel popping up
  • Measure the distance between your big toe and the wall
  • Enter results (in cm) at the bottom of the page
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Single Leg Rise Assessment

  • This assessment is designed to measure muscular strength and endurance in the quadriceps (front of thighs)
  • Find a chair/step/box in which while you are sitting, your knees are at 90 degrees
  • Cross arms over chest
  • Push up through one leg to standing position, lower back to the chair
  • Repeat as many times as you can on each leg
  • Please stop this assessment if you begin to feel pain in the knees
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Single Leg Glute Bridge Assessment

  • This assessment is designed to measure muscular strength and endurance in the glutes (bum) and hamstrings (back of legs)
  • Lie flat on the floor. Place one foot in line with the opposite knee. Raise the other leg to about 45 degrees. Cross the arms over the chest
  • Push up through the heel on the floor and raise your hips. Hold the top position for a moment. Then lower to the floor for 2 seconds
  • Repeat as many times as you can on each leg
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Single Leg Calf Raise Assessment

  • This assessment is designed to measure muscular strength and endurance in the calves (lower legs)
  • Do this barefoot if comfortable or in shoes if not (if you have any previous foot/ankle issues please do this in shoes). 
  • Hands supported on a wall, stand on one foot
  • Push up to your toes, hold this position for 2 seconds, return to the floor
  • Repeat as many times as you can ​​​
  • Please stop this assessment if you feel any pain in the feet and/or ankles
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Single Leg Balance Assessment

  • ​Do this barefoot
  • Cross arms over chest
  • Stand on one leg and close your eyes
  • Hold this as long as you can (if you reach 60 seconds you can stop)
  • If you cannot reach 10 seconds, repeat this assessment with your eyes open
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Plank Assessment

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  • A simple test for abdominal endurance
  • Hold the plank for as long as you can
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ENTER YOUR RESULTS

Once you have completed all the assessments, please enter your results below:

The Next Steps

Once we receive the assessment results from you (plus the initial questionnaire and the completed forms),we will get started on your program. Depending on what day you submit your results, it will usually take between 48-72 hours to put together something great.

Once your programming is ready, you will receive an email from us, alongside the download link for the Training App.
 
So get these assessments done, send over the results and we can get into it!