Starting Assessments

CAR's Assesment: -Only video the movements you are unable to do through a full ROM or that cause pain/ clicking/ irritation
--> cannot lift left big toe by itself
--> slight pain rotating my neck
--> bad internal hip rotation (sitting)
--> pain in right hip trying to get my leg out as far as possible after lifting my knee
--> filmed knee circles to check if ankles are problem when standing (they only tighten up when I squat down)
--> cat cow definitely missing some end range (front rack position?!)

Repose Postures: No video required-Sit in each of the postures below for 0-5 minutes.
-If uncomfortability gets above a 5/10 (1 being extremly comfortable / you can stay there indefintley, 6-7 being uncomfortable but not painful, 9-10 being painful and or not possible to get into that position).
-Spread these across the week instead of doing them all in one shot
-Long seated w/ upright back (https://youtu.be/_iusY0P8mzo?t=7s)
--> when trying to sit upright, I definitely feel my upper middle back working a lot. I have the same feeling doing snatch sotts press, unfortunately not front squatting.

-Bottom of a squat (full depth)
--> sometimes tight hip flexors, need to turn out my feet a lot.

-Side Seated (https://youtu.be/0Rr-9m65ov4)
--> I would not be able to pull my foot that close to my butt like in the video just using my leg. When pulling it closer to my body, I feel some tension in the foot (hard to describe, little bit like cramping). Also, internal rotation is not that good. But no pain.

-Half Lotus (https://youtu.be/5sUsydQB-D8)
--> Left leg on top feels way better. Still on both sides I feel my TFL.

-Seated cross legged on the ground
-Can you do a crosslegged sit to stand (https://www.youtube.com/watch?v=aY0W0WCFH34)
--> Have to use a little bit of momentum to get my bodyweight forward, but otherwise fine.

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Breathing Testing: No Video RequiredA. Breath Count - take a full inahle then begin counting outloud as quickly as possible until you ""run out of air"". Counting should be audible but just above a whisper. 
--> 4 Seconds
B. Breath Count in squat position - repeat "A" in the bottom of a squat
--> 4 seconds, feel hip flexors more as I let the air out.
C. Bolt Score (instructions below):
1. Breath normally for a minute or so, then take a silent breath through your nose and allow a small silent breath out through your nose.
2. Hold your nose with your fingers to prevent air from entering your lungs.
3. Count the number of seconds until you feel the first definite desire to breath 
--> 34 seconds
4. At the first definite desire to breath in you will likely feel the first involuntary movements of your breathing muscles (your abdomen may jerk and the area around your neck may contract)
5. Release your nose and breath in through it
6. Your inhalation at the end of the breath should be - your inhalation at the end of the breath should be calm. "
--> air got my into my lunges.. not that calmGait Testing: Video Required-Walk barefoot with your natural cadence / stride ~25ft towards and away from the camera.
-Walk barefoot with your natural cadence on a 25ft stretch again, but video from the side 

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Cobra Press Up: pretty tight in hip flexor area! Might be due to 19.3
Seated Forward Fold: Feel this in my calves/back of knee --> sciatic nerve?

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Shoulder Flexion, Wall Slides, Shoulder Windmill: Damn I am not mobile! Knee went of the ground during the winmill.

Scratch Test: slight pain in front of shoulder.

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All videos in this playlist: (hope this link works)

https://www.youtube.com/watch?v=0SfsrYh4oVs&list=PLUHnUbdphG7AfMDJHCX71MVSek9ETSdMH

(I also added a video of my back cause I feel like I am lacking a certain muscle under my rear delts.. sounds weird but I think it looks like there is a "hole" in my back?)

PS: Watch that save on the assisted german hang lol