1.1 Test In

Core Strength Test

Before you get started, we need to get a baseline of your current core strength. Once you complete the rest of the unit, you will re-take this test to measure improvements:

 

 Plank (For Max Time)

Tips: Keep your elbows straight, and your body flat. Try not to let your butt raise.

  Flutter Kicks (For Max Reps)

Note: As soon as you have to pause or slow from your original pace, stop and write down your total.

 Up-Down Planks (For Max Reps)

Note: As soon as you have to pause or slow from your original pace, stop and write down your total.

  10 x 10-Yard Bear Crawl (For Min Time)

Note: You will do 10 laps of a 10 yard Forward to Reverse bear crawl. Your shoulders will get tired. Keep your body in a straight line an utilize your core to help you.

  Left Side Plank (For Max Time)

Tips: Keep your body in a straight line with your weight on your left elbow and left foot. Fight to keep from letting your hip dip to the floor. Focus your breathing to maximize time.

  Right Side Plank (For Max Time)

Tips: Keep your body in a straight line with your weight on your right elbow and right foot. Fight to keep from letting your hip dip to the floor. Focus your breathing to maximize time.

  Pushups in 120 Seconds (For Max Reps)

Tips: Try to complete full pushup motions: Elbows locked, descend until chest contacts the ground, and return to locked elbows counts as one!

 

And that’s it! All results are relative to YOU. Once you complete the unit, we will measure you on your relative improvements from this baseline test.

Fill out your test results so we can compare against them later.

 Note: In order to save/track your results on CerusFitness.com you must be logged in.

Module I Test In

Total:

By | 2017-04-20T19:22:52+00:00 January 28th, 2017|Module 1|