Scapula Activation: no big issues, little tendency to hunch over Bridge: harmstring (especially right) and glutes doing a lot work, back arches early Bridge Segmentation: a lot less work in harmstring, arching of lower back is better controlled, core and lower back is working Breastroke: A little more feeling in the right shoulder, but works out good without big movement anywhere else, good range Back Extension: also right side is more in tence, left hip raises (almost unnoticed) Roll Down: from head till midback (thoracic part) it feels easy, then it becomes like almost stiff, if I push my lower back hardly back, i can barely round up until the hips overtakes Deadlift: I do deadlifts since years and in the last I always concentrated on pushing my lower back backwards and tighten my core, because I already noticed, that my left hip raises up and my lower back arches on left side to "check out" the lower back muscles from work. Swimming Leg: when I raised my left leg, i felt like leaned to the right a bit. I checked on the other side and noticed, that I am a lot more stabile on this side and had no need to lean. Swimming Arm: easy to do without movement in back or hips. Still feeling a little leaning to the right side when i reach my left arm, but not as hard as I did whit reached leg.

Notes before the self assessment: yesterday i had an reaction ("click") in my thoracic spine while doing "Thread the Needle + Arm Reach", after my Shoulder and Upper back was exhausted and tight due to beachvolley and gym the day before. Today i had a similar reaction like a plop in my left hip, while I was exceeding "Swimming (Arms + Legs)"

- Did you hold your breath during any of the exercises? No, but I focused on that. - Was it hard to find and engage your deep core? Honestly not, but I get used with it for some time due to other programs I already tested. Sometimes I'm not sure, if I overcompensate the deep core with the main abdominal muscles in a few situations. - Did your neck or shoulders tense during harder exercises? Not really, just in the end of rising arms I get a little reaction in my left shoulder. - Did you feel stiffness / pain in your lower back? No, but when my muscle strength drops, I tend to arch my back - Did one side feel harder to keep steady than the other? No, but the feeling in the right core is different to left (harder in tense, better controlled)

1. Did one direction of pelvic tilt feel harder to control than the other? - anterior pelvic tilt feels a bit strange due to over-arching in back, Tilting the pelvis inward provides relief in the lower back. 2. Did you feel your glutes instead of your core? Yes, especially in the anterior tilt and on left glute. 3. Did your stomach tense or brace during the movement? Yes, if it means to activate the core muscles, but there were no tention in the stomach. 4. When standing, did pelvic tilts feel harder than lying down? Yes, and a lot more glutes are involved in the moving. 5. During the bridge, did the movement start from the pelvis or from pushing through the feet? I tried both, and through the feet it feels easier and while the exercise is getting exhausting, I more push through feet then pelvis.

- During the single-leg bridge or hip thrust, which side felt harder to control? Both sides are ok, even if when I did hip trust, I felt pain on my lower back (left part) when rising my right leg. - During the diagonal lunge, did one side make you rush or lose balance sooner? Nope, everything was the same - During the single-leg deadlift, where did you feel your body trying to help (lower back, hips, foot)? my left leg when I stood on it, It was shaky - Did one side get tired or shaky faster across the session? I was tired in general. - Did today feel harder because you were already tired, distracted, or rushed before you started? It felt easier than the first day.