The Ready To Trek assessment was designed to get a snap shot into your readiness to trek and injury risk on the trail.

During these assessments you will be measured across a few different standards:​
​
  • Quality of movement
  • Muscular strength
  • Muscular endurance
  • Core stability
​
​No equipment is necessary to complete these assessments, however you will need access to a phone/camera to film some of the exercises.

The Assessments

Overhead Squat Assessment

  • A great assessment to identify a wide range of muscle weaknesses, limitations or imbalances
  • Hold a broom straight above your head (if no broom, an exercise band or simply your hands is fine)
  • Squat down as far as you (comfortably) can
  • Repeat 5x front on, 5x side on (please ensure the camera catches your feet)
  • Please do this barefoot
​

Klatt Test

  • This assessment is designed to identify any single leg instability which may affect your knee pain or hiking in general
  • Find a small step, set up standing on one foot with toes over the edge, hands held in front of you, looking straight ahead
  • Hop off and try to land on one foot softly
  • If you hop off and don't feel any challenge to stabilise please increase the height of the step slightly
  • Please do this barefoot
  • If you are nervous about your feet/ankle/knee in the assessment please skip it.  
​​

Single Leg Rise Assessment

  • This assessment is designed to measure muscular strength and endurance in the knee and hip stabilisers
  • 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
​

Single Leg Glute Bridge Assessment

  • This assessment is designed to measure muscular strength and endurance in the hamstrings and glutes.
  • 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
​

Single Leg Calf Raise Assessment

  • This assessment is designed to measure muscular strength and endurance in the lower legs 
  • Do this barefoot
  • 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 and send me the final number
  • If you feel any pain, please skip this.
​

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
​

Plank Hold

  • A simple test for abdominal endurance
  • Hold the plank for as long as you can
  • Please film side on
​

Sending The Videos

​Sending the videos can often be the trickiest part of the process...
 
Here are three good options for you:

  1. www.wetransfer.com
  2. *Facebook messenger (to the Summit Strength account)*
  3. Instagram messenger (to summmitstrength.au)

    *As of 2/5/21, I am currently locked out of my business account on Facebook (the Summit Strength page). So if sending via Facebook, please send to me personal profile of Rowan Smith

If you have any issues sending the files please let me know.

The Next Steps

Once I receive the videos from you, I will get started on your program. Depending on what day you get me on, it will usually take between 24-48 hours to put together something great.

You will know that the programming is ready when you receive an email from me. (If you do not already have the Training App, you will also receive an email with the download link at this time as well)
 
So get those videos done, send them over and we can get into it!