Take the LMBR tests from the gym or at home.

Kneel on floor & position front foot toes two fist widths from wall.

Gently press knee towards wall as far as you can.

Ensure your heel remains pressed firmly on the ground.

Lifting heel off ground.

Ankle range of motion.

Stand with one foot in front of the other (front heel in line with back toes).

Keep both legs locked straight and hinge at the hips.

Slide hands down the legs to go as far as your flexibility allows.

Bending the knees when folding at the hip.

Posterior chain range of motion.

Kneel on floor with one shin positioned vertically against the wall.

Front leg knee should be around 90 degrees.

Lift your trunk up without over extending your back to touch shoulders to the wall.

Knee not in corner of wall and floor and back shin not vertical.

Anterior chain range of motion.

Sit with hips and back against wall with one leg straight and one leg bent with arms locked straight.

Bent leg's foot should be in line with knee of straight leg.

Allow your knees to gently fall outward, stretching the hips.

Letting the trunk and/or opposite shoulder move with the knee.

Hip external rotation and abduction.

Sit with hips and back against wall with one leg straight and one leg bent with arms locked straight.

Take the bent leg foot out roughly 45 degrees.

Lower the bent knee into the other leg so both knees meet in line with one another.

Letting the trunk and/or same hip and shoulder move with the knee

Hip internal rotation and adduction.

Kneel on floor with back knee on wall.

Press an object (foam roller, yoga block) into the wall with front knee.

Keep closest arm pressed against wall and rotate trunk with straight far arm towards your back leg.

Taking front knee pressure off object pressed into wall.

Trunk rotation.

Sit with hips, back, shoulders and head against wall and legs straight.

Keep elbows at 90 degrees and in line with shoulders.

One forearm and hand will rotate down while other forearm and hand is kept pressed into the wall.

Letting shoulder of rotating arm "pop" off wall.

Shoulder internal rotation.

Sit with hips, back, shoulders and heads against wall and legs straight.

Keep one elbow at 90 degrees and in line with shoulders.

Raise other arm as high as you can above head to the wall without bending at the elbow.

Letting back arch off the wall, bending at the elbow.

Shoulder flexion.