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Your responses have been submitted to your Specialist. 
You will receive a Report & Plan to the email you provided.  You will also have the option to set up a one-on-one with your specialist to discuss your results.
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Congratulations!

Welcome Explainer

Hello, and welcome to physical, brought to you by msk. 360, the physical test, you're about to take today is designed to assess where your body is right. Now, with respect to really important, Health category, such as your cardiovascular ability, your strength flexibility, stabilization posture, all these things that really create a value. Very well-rounded robust healthy body. Now, the test is going to take about 30 minutes.
 Minutes and you're going to want to make sure that you're wearing clothing that you can move around freely and comfortably in. You're also going to want to make sure you're doing this in a space that your device. If you're doing it with your phone or computer. Make sure the camera is able to see your entire body as you're performing, each one of the test. You're also going to want to have a chair handy. Some of the tests involve you in a sitting position. So when you're have everything assembled and ready to go, make sure to click on the button.
 To begin before you do that. It's also important to understand that your information, the results of your tests will be shared with nobody but yourself. So at the end of this test in about 72 hours, you're going to receive an email report. That shows exactly how you performed on the test with respect to normative data with other people of your age. Also what you're going to receive in the email, our strategies on how you can improve on.
 Some of the tests that you work deficient in. So this is a very, very important test to help create a bulletproof body. Remember, all your information is confidential when you're ready to begin. Click the button.

Hello, and welcome to physical, brought to you by msk. 360, the physical test, you're about to take today is designed to assess where your body is right. Now, with respect to really important, Health category, such as your cardiovascular ability, your strength flexibility, stabilization posture, all these things that really create a value. Very well-rounded robust healthy body. Now, the test is going to take about 30 minutes.

 Minutes and you're going to want to make sure that you're wearing clothing that you can move around freely and comfortably in. You're also going to want to make sure you're doing this in a space that your device. If you're doing it with your phone or computer. Make sure the camera is able to see your entire body as you're performing, each one of the test. You're also going to want to have a chair handy. Some of the tests involve you in a sitting position. So when you're have everything assembled and ready to go, make sure to click on the button.

 To begin before you do that. It's also important to understand that your information, the results of your tests will be shared with nobody but yourself. So at the end of this test in about 72 hours, you're going to receive an email report. That shows exactly how you performed on the test with respect to normative data with other people of your age. Also what you're going to receive in the email, our strategies on how you can improve on.

 Some of the tests that you work deficient in. So this is a very, very important test to help create a bulletproof body. Remember, all your information is confidential when you're ready to begin. Click the button.

No - I would like to speak with my doctor

Consent

I understand and I'm ready to begin the assessment

I'd rather not take the assessment at this time.

Confidential

I feel that I am much healthier than my peers

I feel that I am somewhat healthier than my peers

I feel that I am the same level of healthy as my peers

I feel that I am somewhat unhealthier than my peers

I feel that I am much unhealthier than my peers

Health Self-Assessment

I want to know how healthy my physical body is

I want to receive information to help me get healthier

I am experiencing pain or discomfort which I'm trying to reduce

Motivation

Great before we get started. We're going to need just three bits of data in order to assess your results. So the first thing we'll need is your current age. You can go ahead and enter it right here on this screen.

Height

Thank you for that. The next thing we'll need is your height. Please enter it in feet and inches.

Weight

Okay. The last thing we'll need is your current weight and we need weight in order to calculate your BMI or body mass index. So go ahead and enter that in pounds and we'll get started with the test immediately after that.

Posture

Here we go. Standing toes forward feet. About hip distance apart. Try not to change anything from your normal relaxed posture. Let's hold this position for 10 seconds. Now, let's turn to the side. It doesn't matter which side, just pick one.
 Again, feet hip distance, relax and hold.

Here we go. Standing toes forward feet. About hip distance apart. Try not to change anything from your normal relaxed posture. Let's hold this position for 10 seconds. Now, let's turn to the side. It doesn't matter which side, just pick one.

 Again, feet hip distance, relax and hold.

Single Leg Squat

This next assessment is going to test your balance as well as your strength in a single leg squat. You're going to Cross Your Arms across your chest.
 Balance on one side.
 We're going to hold the balance for about 15 seconds. Then we're going to come into a single leg squat, trying to maintain good balance and good alignment. Okay, we're going to do five on one side. Take a little rest and then do five on the other side.

This next assessment is going to test your balance as well as your strength in a single leg squat. You're going to Cross Your Arms across your chest.

 We're going to hold the balance for about 15 seconds. Then we're going to come into a single leg squat, trying to maintain good balance and good alignment. Okay, we're going to do five on one side. Take a little rest and then do five on the other side.

Double Limb Squat

This next assessment is going to see how well you can perform a squat. I want you to watch me, do a couple repetitions first so that you know how to perform the movement. Watch me first for your front squat. You're going to place your arms overhead and then squat down.
 And then you're going to turn to your side.
 And do 5 squats facing sideways.
 It doesn't matter which side you can pick a side. Make sure for this first set of five facing forward. You can see yourself in your screen from head to toe.

This next assessment is going to see how well you can perform a squat. I want you to watch me, do a couple repetitions first so that you know how to perform the movement. Watch me first for your front squat. You're going to place your arms overhead and then squat down.

 And then you're going to turn to your side.

 It doesn't matter which side you can pick a side. Make sure for this first set of five facing forward. You can see yourself in your screen from head to toe.

Hand Over Head Hand Behind Back

This next assessment is going to see how flexible you are in your upper body. Particularly your shoulders. Watch me first. You're going to raise one arm up overhead. As if you're trying to reach down your spine. We're going to hold that.
 And then release.
 And then we're going to do that with the other side up and over.
 Reach as far as you can.
 And then release.
 Then we're going to go back to the first side, trying to reach up in this direction.
 And then relax and the other side.
 And then relax.

This next assessment is going to see how flexible you are in your upper body. Particularly your shoulders. Watch me first. You're going to raise one arm up overhead. As if you're trying to reach down your spine. We're going to hold that.

 And then we're going to do that with the other side up and over.

 Then we're going to go back to the first side, trying to reach up in this direction.

Straight Leg Raise

I'm going to assess the flexibility of your hamstrings for this assessment. You're going to need to lay down on your back. I'm going to show you exactly what you need to do. All right, let's get started. Lay down on your back.
 Have both legs out straight.
 The leg, that's closest to the camera. Go ahead and pick that leg up and bend the knee.
 Stabilize the leg with your hands and check and make sure that the leg is exactly perpendicular to the floor. You don't want to be too far forward or too far backwards. So your knees right above your hip.
 Hold the leg still and now try and extend the knee straighten the knee. As much as you can.
 You're moving your foot towards the ceiling. Hold this position.
 And relax. Great. Let's do the other side. Come on up, turn around.
 And lie back down.
 Legs are straight.
 The leg. That's closest to the camera. Now, the opposite leg bring it up. Make sure thigh is perpendicular to the floor knee, right? Under your hip right over your hip.
 Stabilize the leg.
 Try and straighten the knee as much as you can.
 Hold.
 And relax.
 Great job. Come on up. Prepare for your next assessment.

I'm going to assess the flexibility of your hamstrings for this assessment. You're going to need to lay down on your back. I'm going to show you exactly what you need to do. All right, let's get started. Lay down on your back.

 The leg, that's closest to the camera. Go ahead and pick that leg up and bend the knee.

 Stabilize the leg with your hands and check and make sure that the leg is exactly perpendicular to the floor. You don't want to be too far forward or too far backwards. So your knees right above your hip.

 Hold the leg still and now try and extend the knee straighten the knee. As much as you can.

 You're moving your foot towards the ceiling. Hold this position.

 And relax. Great. Let's do the other side. Come on up, turn around.

 The leg. That's closest to the camera. Now, the opposite leg bring it up. Make sure thigh is perpendicular to the floor knee, right? Under your hip right over your hip.

 Try and straighten the knee as much as you can.

 Great job. Come on up. Prepare for your next assessment.

Max Pushups

We're now going to assess how many pushups you can do with good form. You can do a modified push up on your knees, or you can do a full push-up.
 I'm going to demonstrate both the modified and the full push-up. First. Your specialist will keep track of how many quality push ups. You can do try and go to your max. All right, watch me first. This is a modified push up on the knees.
 Come on to your knees with your hands directly under your shoulders.
 And then come into your pushup.
 If you're going to do full push-ups, come onto your toes.
 All right, we're going to pause the video. Your specialist will count your quality push-ups when you're ready. Get into position. So that you're facing sideways to the camera. Like I was. All right. Good luck.

We're now going to assess how many pushups you can do with good form. You can do a modified push up on your knees, or you can do a full push-up.

 I'm going to demonstrate both the modified and the full push-up. First. Your specialist will keep track of how many quality push ups. You can do try and go to your max. All right, watch me first. This is a modified push up on the knees.

 Come on to your knees with your hands directly under your shoulders.

 If you're going to do full push-ups, come onto your toes.

 All right, we're going to pause the video. Your specialist will count your quality push-ups when you're ready. Get into position. So that you're facing sideways to the camera. Like I was. All right. Good luck.

Max Plank Hold (2min max)

We're now going to assess how long you can hold a plank position. The plank is going to tell your specialist a lot about your strength and your endurance. I want you to watch me assume the plank position. Watch me first.
So, I want you to try and hold that plank as long as you possibly can.

We're now going to assess how long you can hold a plank position. The plank is going to tell your specialist a lot about your strength and your endurance. I want you to watch me assume the plank position. Watch me first.

So, I want you to try and hold that plank as long as you possibly can.

Quadriped

For this portion of the assessment. We're going to be on the floor and we're going to assume a position on all fours. We call that a quadrupeds position. We have two different motions on all fours. We're first going to move the opposite arm and leg away from the body and then we're going to move the same side arm and leg away from the body. This is definitely a challenging exercise for your core strength and your balance. Your specialist will definitely have a lot to assess here.
Okay, watch me first.
 On all fours.
 You're going to take the leg, that's closest to the camera and your opposite arm and move them away from the body and back.
 Away from the body and back after five repetitions. We're going to switch and do the same side arm and leg.
 Okay, after that, we're going to turn to the other side and repeat the same thing. I'll talk you through it, assume all fours.
 We're going to do the opposite arm and leg. The leg closest to the camera is the leg that's going to move with the opposite arm 5 times. Here we go.
 One.
 Two.
 Three.
 Four.
 Five. Now the same arm and leg. The same leg front arm.
 One.
 Two.
 Three.
 Four.
 Five, good. Let's turn to the other side.
 On all fours, first the opposite arm and leg, the leg closest to the camera will be moving with the opposite arm. Ready.
 One.
 Two.
 Three.
 45. Now the same side moving away from the body leg closest to the camera and the same arm.
 Ready 12.
 Three.
 Four.
 Five.
 Good job. Get ready for your next assessment.

For this portion of the assessment. We're going to be on the floor and we're going to assume a position on all fours. We call that a quadrupeds position. We have two different motions on all fours. We're first going to move the opposite arm and leg away from the body and then we're going to move the same side arm and leg away from the body. This is definitely a challenging exercise for your core strength and your balance. Your specialist will definitely have a lot to assess here.

 You're going to take the leg, that's closest to the camera and your opposite arm and move them away from the body and back.

 Away from the body and back after five repetitions. We're going to switch and do the same side arm and leg.

 Okay, after that, we're going to turn to the other side and repeat the same thing. I'll talk you through it, assume all fours.

 We're going to do the opposite arm and leg. The leg closest to the camera is the leg that's going to move with the opposite arm 5 times. Here we go.

 Five. Now the same arm and leg. The same leg front arm.

 Five, good. Let's turn to the other side.

 On all fours, first the opposite arm and leg, the leg closest to the camera will be moving with the opposite arm. Ready.

 45. Now the same side moving away from the body leg closest to the camera and the same arm.

 Good job. Get ready for your next assessment.

Base Heart Rate

We need to know what your heart rate is while you rest as well as an elevated heart rate after a cardio exercise, as well as what your heart rate is. When you recover a rest, after that cardio exercise first, let's find our pulse and that's going to help us calculate your heart rate. There's two ways. You can find your pulse. One would be to place two fingers, on the thumb side of your wrist. You should feel
Beading and a pulsing, under your fingers. That's your heart rate. The other way you can find it is in your neck, right? Under the angle of your jaw. Place, two fingers onto your neck.
 You'll feel a beating or a pulsing under your fingers here when you find that you're going to start to count.

We need to know what your heart rate is while you rest as well as an elevated heart rate after a cardio exercise, as well as what your heart rate is. When you recover a rest, after that cardio exercise first, let's find our pulse and that's going to help us calculate your heart rate. There's two ways. You can find your pulse. One would be to place two fingers, on the thumb side of your wrist. You should feel

Beading and a pulsing, under your fingers. That's your heart rate. The other way you can find it is in your neck, right? Under the angle of your jaw. Place, two fingers onto your neck.

 You'll feel a beating or a pulsing under your fingers here when you find that you're going to start to count.

Jumping Jacks

Now that we've recorded your resting heart rate. We need to elevate the heart rate. We're going to do jumping jacks to elevate the heart rate for 90 seconds. Immediately after you're done with the jumping jacks. I want you to find your pulse again. Ready.
 3 2, 1 find your heart rate.

Now that we've recorded your resting heart rate. We need to elevate the heart rate. We're going to do jumping jacks to elevate the heart rate for 90 seconds. Immediately after you're done with the jumping jacks. I want you to find your pulse again. Ready.

Enter Elevated Heart Rate

recovery heart rate

Seated Thoracic Rotation

This next assessment. You're going to have to sit in a chair. So if you need to grab your chair, go ahead and do that.
 This assessment is going to analyze the flexibility of your mid-back or your thoracic spine. This will tell us a lot about your posture as well. Go ahead and sit in your chair. And face me. Make sure that you can see yourself from the waist up in your video screen.
 Your specialist is going to look at the mobility of your mid-back as you go through two movements. Watch me first. Cross Your Arms across your chest. Sit up, nice and Tall. We're going to rotate to one side, and hold that position. We're going to go back through the middle and then rotate to the opposite side and hold that position. Okay, when you're ready, come more towards the edge of the seat, the front of the seat sit up really tall so that your seat back isn't in the
 A cross your arms across your chest. Ready, rotate to one side. Hold.
 Go. As far as you can.
 Come back through the center. Rotate to the other side. Hold go. As far as you can.
 And come back to the center. Relax your arms.
 Get ready for your next assessment.

This next assessment. You're going to have to sit in a chair. So if you need to grab your chair, go ahead and do that.

 This assessment is going to analyze the flexibility of your mid-back or your thoracic spine. This will tell us a lot about your posture as well. Go ahead and sit in your chair. And face me. Make sure that you can see yourself from the waist up in your video screen.

 Your specialist is going to look at the mobility of your mid-back as you go through two movements. Watch me first. Cross Your Arms across your chest. Sit up, nice and Tall. We're going to rotate to one side, and hold that position. We're going to go back through the middle and then rotate to the opposite side and hold that position. Okay, when you're ready, come more towards the edge of the seat, the front of the seat sit up really tall so that your seat back isn't in the

 A cross your arms across your chest. Ready, rotate to one side. Hold.

 Come back through the center. Rotate to the other side. Hold go. As far as you can.

 And come back to the center. Relax your arms.

Outro

Congratulations. I know a lot of those tests aren't so easy. So in the next 72 hours, be on the lookout for an email from us, that shows all the results from the tests that you've performed. And how you stack up against normal values on that report. You're also going to see different exercises that you can do for those parts of the body that are deficient. Thank you for creating a bulletproof body.

Other motivation

Hip Rotation Internal Seated

This assessment is going to measure your hip range of motion. You're going to need to sit on a high surface so that your legs are dangling. So, find a high chair, or you can sit on a counter or try and be creative and Elevate yourself high enough on a chair. So that your feet can dangle. Your specialist is going to take pictures and measure your hip Motion in internal and external rotation. So just follow me and I'll tell you what to do. And when
Hold it. Okay, sitting on your high surface legs dangling. On one side. I want you to rotate your foot in words.
 Hold it at your maximum range of motion.
 Now, rotate your foot outwards, hold it.
 And relax, let's do that with the other side. Rotate your foot in words, hold.
 And now rotate your foot outwards. Hold.
 Great prepare for your next assessment.

This assessment is going to measure your hip range of motion. You're going to need to sit on a high surface so that your legs are dangling. So, find a high chair, or you can sit on a counter or try and be creative and Elevate yourself high enough on a chair. So that your feet can dangle. Your specialist is going to take pictures and measure your hip Motion in internal and external rotation. So just follow me and I'll tell you what to do. And when

Hold it. Okay, sitting on your high surface legs dangling. On one side. I want you to rotate your foot in words.

 Hold it at your maximum range of motion.

 Now, rotate your foot outwards, hold it.

 And relax, let's do that with the other side. Rotate your foot in words, hold.

 And now rotate your foot outwards. Hold.

Hip Pain?

Lunges

This next part will assess how well you can perform a lunge this time. We are going to do lunges to one side and then to the other. So your specialist can assess you from both sides. Watch me first for your forward lunge. We're going to do arms overhead. As we come into the lunge. We're going to do five on each side when we get there. Then we're going to turn to the side.
 And I want the leg closest to the camera to be the forward leg that steps. So for your side, lunge arms overhead. Okay, let's get started.

This next part will assess how well you can perform a lunge this time. We are going to do lunges to one side and then to the other. So your specialist can assess you from both sides. Watch me first for your forward lunge. We're going to do arms overhead. As we come into the lunge. We're going to do five on each side when we get there. Then we're going to turn to the side.

 And I want the leg closest to the camera to be the forward leg that steps. So for your side, lunge arms overhead. Okay, let's get started.

Maryse Huet