It is time to go through the Ready To Trek Assessment again, to get a snapshot on how things are going with your training.
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​​​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
  • 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 ​​
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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:
Once completed, your coach will review your results and will get back to you with some observations :)