LOAD / IOSt
Back Baseline · v1
The Back Baseline

Five tests. About ten minutes. One honest read on your back.

check your current capacity, control, and tolerance against the LOAD program's working ranges. all you need is floor space, nothing else.

B1
Standing back extensionpain and restriction
B2
Standing forward flexionpain and restriction
B3
Hip airplanesslow control
B4
Body weight squatmax reps, 30 seconds
B5
Hip 90/90range and symmetry
B1 / 05Control

Standing back extension

standing back extension demonstration
demo · standing back extensiontap to play
  1. Stand tall, hands on your lower back or reaching overhead.
  2. Lean back slowly through your upper body, letting your hips shift forward.
  3. Return to standing with control. Note any pain or a hard stop before full range.
Check every statement that was true
B2 / 05Control

Standing forward flexion

standing forward flexion demonstration
demo · standing forward flexiontap to play
  1. Stand tall, feet hip-width.
  2. Fold forward at the hips, letting your back round naturally, reaching toward your feet.
  3. Return to standing with control. Note any pain or a hard stop before full range.
Check every statement that was true
B3 / 05Capacity

Hip airplanes

hip airplane demonstration
demo · hip airplanetap to play
  1. Stand tall on one leg, hinge forward slightly, arms out for balance.
  2. Rotate the hip of your standing leg open, then closed, letting your free leg and torso rotate with it.
  3. Attempt 3 reps back to back without falling, full range, then switch sides.
Clean reps completed (of 3), weaker side
0reps
B4 / 05Capacity

Body weight squat

body weight squat demonstration
demo · body weight squattap to play
  1. Feet shoulder-width. Set a 30-second timer.
  2. Squat below parallel and stand back up, without losing balance, for the full 30 seconds.
  3. Count clean reps that reached below parallel.
Reps below parallel in 30 seconds
0reps
B5 / 05Control

Hip 90/90

hip 90/90 demonstration
demo · hip 90/90tap to play
  1. Sit on the floor with the front leg bent 90° in front of you, the back leg bent 90° behind you.
  2. Keeping your hips on the floor, rotate to switch which leg is in front.
  3. Repeat for a few slow reps each direction.
Check every statement that was true
Your Back Baseline
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/ 100
Lowest area

The next step

The BACK FIX

her 12-week periodized back progression, three sessions a week, built to rebuild exactly what your worst test exposed. organized, not guessed, one clear session at a time.

$97one time · yours to keep
Get the Back Fix →