Online Training- ASI

Initial Assessment – First Session: Basic Movement Pattern Evaluation

1. Forward Fold: Unable to reach the floor with hands – requires focused work on the posterior chain to improve flexibility and length.

2. Deep Squat Position: Difficulty sitting fully into the squat position – mobility and stability work needed for hips, ankles, and spine.

3. Hip Rotation: Asymmetry observed between right and left sides, with the left hip appearing slightly stiffer. However, both sides require rotational mobility training.

4. Ankle Dorsiflexion: Limited range of motion, with left ankle more restricted than the right. Specific focus on dorsiflexion mobility and control is needed.

5. Hip Flexors: Both sides require flexibility and activation work, with the right side appearing slightly tighter than the left.

6. Anterior Chain & Core Control: Needs improvement in anterior chain flexibility, core control, and spinal mobility for better alignment and posture.

7. Adductors: Slight tightness and asymmetry noted – right side appears more restricted than the left.

8. Shoulder Mobility: Overhead range is limited; requires work on thoracic spine extension and shoulder opening exercises, focusing on muscles responsible for shoulder rotation. Asymmetry is present, with the right side showing more tightness and restriction.

Summary:
Overall, the session revealed mobility restrictions across both the lower and upper chains, with mild asymmetries between the right and left sides. Focus should be placed on improving mobility, symmetry, and core integration through targeted flexibility, activation, and control exercises.The program requires the following tools:

• Box/ bench

• Free weights

• 2 hard yoga blocks

• Mini loop bands in light, medium, and hard resistance levels

• A lacrosse ball or a similarly hard ball for self-myofascial release

• Power band (light)

• Inclined wedge block (optional)

• Kettlebell (optional)