Welcome to Your
Biomechanics Blueprint Assessment
You’re just a few steps away from getting your personalized movement report and corrective program. This process is simple — all you need is your phone camera, a small space to move, and about 15 minutes.
Please Follow these instructions to record your assessment and submit your videos.
Step 1: Prepare Your Setup
Before recording, make sure you’re set up for clear, usable videos:
Use your phone camera (Vertical/Portrait view is best).
Record in a well-lit space (better light = better clarity).
Wear fitted, comfortable clothes with your shirt tucked in so I can clearly see your pelvic position.
If possible, have a someone else or a tripod film for level angles.
Be as square to the camera as possible.
Value Tip:
Watch Coaching Foundations First
I highly recommend watching the Coaching Foundations library and practicing those mechanics before recording your assessment. Many of the most common baseline faults are already addressed in Coaching Foundations.
If you apply those cues while filming, your Blueprint will reveal your true imbalances and compensations, not just the basic mistakes you can already fix for free. This makes my assessment far more specific to your body. Please take the extra time and apply what you learn!
Step 2: Record your assessment
Please Follow these guidelines to make sure your assessment videos are clear and usable:
☐ Film each exercise from the specified angles.
☐ If you feel pain, tightness, discomfort, or anything else that might be useful, please say it out loud after your reps! this helps me connect what you feel with what I see.
☐ Keep your body square to the camera as much as possible.
☐ Record at a level angle. try avoid filming from above or below.
☐ Make sure your entire body (head to toe) stays in the frame.
☐ Take your time. Think 2 seconds down, and 2 seconds back up.
Suggested Warm-Up
3 Rounds of:
- 8 Alternating Supermans per side
- 12 Glute Bridges
- 12 band pull aparts
Assessment 1: Squat
Stand tall with your feet shoulder-width apart and toes pointing forward. Keep your torso upright and your heels firmly planted as you slowly lower into your hips. Control the descent, then stand tall to return to the starting position. Perform 5 slow, steady repetitions.
Please record from a front and one side view.
Assessment 2: Single Leg Squat
Stand tall with your feet together and toes pointing forward. Slowly lift one leg, bringing the knee up to hip height, and hold for 10 seconds. From that position, sit back into the planted hip for a controlled half-squat, then stand tall again. Perform 3 slow repetitions before switching to the opposite leg.
Please record each leg from a front view only.
Assessment 3: Reverse Lunge
Stand tall with your feet hip-width apart and toes pointing forward. Step one foot backward, lowering into a lunge while keeping your front knee stacked over your ankle and your torso upright. Push through the front heel to return to standing. Perform 5 slow repetitions in a row, and then switch legs and repeat.
Please record each leg from a front view only.
Assessment 4: Push-up
Start in a high plank position with your hands just outside shoulder-width and your body in a straight line from head to heels. Lower your chest toward the ground under control, keeping your core braced and elbows tucked slightly, then press back to the top. Perform 5–10 slow, steady repetitions.
Modification: If you can’t do a floor push-up, elevate your hands on a sturdy surface such as a bench, box, or countertop and perform the same movement pattern.
Please record from one side view (Non-dominant arm side).
Assessment 5: Pull-up
Grip a pull-up bar with your hands slightly wider than shoulder-width. Start from a dead hang with arms fully extended, then pull your chin above the bar while keeping your core braced and shoulders engaged. Lower under control to return to the starting position. Perform 1–4 repetitions at a controlled pace.
Modifications: If you can not do a complete pull-up, please use a resistance band or an assisted pull-up machine to help complete the reps. If neither are available, perform Negative Repetitions by starting at the top (step up using a box or bench) and lowering yourself slowly to full lock out.
If none of these options are possible, don’t worry — the overhead assessment will reveal similar movement faults.
Please record from a rear view only.
Assessment 6: Posture & OVERHEAD
Stand tall with your feet hip-width apart, arms locked straight at your sides, and palms facing inward toward your pockets. Hold for 5 seconds. Next, slowly raise your arms directly forward and up as far as possible into a full overhead position. Hold at end range for 5 seconds.
Please record from a rear and one side view.
Assessment 7: Core endurance
Perform each of the following holds for as long as possible, stopping at mechanically correct failure, i.e. don’t get sloppy.
Record your time and submit it. no video needed.
Low Plank Hold
Set up on your forearms palms-down with elbows directly under your shoulders and your body in a straight line from head to heels. Brace your core and keep your pelvis tucked so your hips don’t sag or lift. Hold this position until you reach competent failure — stop as soon as your form breaks (low back arching, hips hiking up, etc.).
Clamshell Side Bridge
Set up on your forearms with elbows directly under your shoulders and your body in a straight line from head to heels. Brace your core and keep your pelvis tucked so your hips don’t sag or lift. Hold this position until you reach competent failure — stop as soon as your form breaks (hips sagging, trunk rotating, etc.).
Superman Hold
Lie face down on the floor with arms extended straight overhead, palms facing in and legs straight (both knees & hips fully extended). Lift your arms, chest, and legs a few inches off the ground at the same time, keeping everything tight and aligned.
Step 3: Submit Your Assessment
You’re almost done! Please complete the two quick steps below for me to build your Blueprint.
1. Submit Your Videos
Click the button below to upload your assessment videos. Your videos go directly to me and remain private.
2. The Final Details
Fill out this short form so I have all of the information I need to finalize your Blueprint.