At Focus Athletics, we test all our clients for their core strength. This test is especially useful to observe the strength and stability of a client’s shoulders, hips, abdominals, and lower back.
What you’ll need: a stop watch and a score sheet (and a training partner to time you and pump you up!)
How long will it take? 3 minutes
Where can I do it? Anywhere!
How to start: assume a pike (plank) position with your elbows under your shoulders, your forearms shoulder width apart on the floor, and your toes on the floor
Scoring the test: Based on the stage completed with proper posture without touching down to the floor. Buttock should be in neutral position and in a straight line. Slight deviation is acceptable, but if your hips are out of position or any part of the body apart from the toes or forearms touch the floor then the test will be stopped. Record the score that you completed!
Aside from testing, you can use this as a quick 3-minute core workout to blitz and strengthen your abdominals!
| Stage | Time | Comments |
| 1 | 1 minute | Hold this position for 60 seconds |
| 2 | 1:15 | Lift R-arm off the floor (hold 15 seconds) then return |
| 3 | 1:30 | Lift L-arm off the floor (hold 15 seconds) then return |
| 4 | 1:45 | Lift R-leg off the floor (hold 15 seconds) then return |
| 5 | 2 minutes | Lift L-leg off the floor (hold 15 seconds) then return |
| 6 | 2:15 | Lift L-arm and R-leg off the floor (hold 15 seconds) then return |
| 7 | 2:30 | Lift R-arm and L-leg off the floor (hold 15 seconds) then return |
| 8 | 3 minutes | Return to plank position and hold for 30 seconds |
