Today’s assessment is the Hip Hinge Wall Tap. This one is simple, but really important. It gives you a look at: - hip hinge pattern - glute engagement - hamstring loading - spinal position - whether you can move from the hips without turning it into a squat That matters because if you can’t hinge well, it makes a lot of strength work less effective and usually means you’re compensating somewhere else. What to look for: - can you push the hips back without bending into a squat? - do you stay long through the spine? - can you tap the wall with control? - do you feel the hips and hamstrings doing the work? Score yourself: - 2 = pass - 1 = needs work - 0 = fail If you have to squat down, round out, or really struggle to find the movement pattern, that tells you something. If you do it today, drop your score below:2, 1, or 0 If you want a little more feedback, you can also DM me a video.

Next up is the Push-Up with Shoulder Tap. This one tells us a lot about: ● core control ● shoulder stability ● trunk control ● how well you can resist rotation That matters because if you can’t control your trunk and shoulders here, it usually shows up in strength training and often in swim posture, run posture, and overall movement quality. What to look for: ● can you hold a strong push-up position? ● do your hips stay level as you tap each shoulder? ● can you avoid shifting and twisting all over the place? ● do you stay controlled from start to finish? Score yourself: ● 2 = pass ● 1 = needs work ● 0 = fail If one side feels weaker or less controlled, that counts. Use the weaker side or overall quality of movement for your score. If you do it today, drop your score below:
2, 1, or 0 And if you want more feedback, feel free to DM me a video.

Yesterday, we started with the Overhead Squat. Today’s assessment is Single-Leg Balance with Reach. This one gives you a good look at: - balance - foot and ankle stability - hip control - coordination - single-leg strength and control That matters in triathlon because running involves controlled single-leg landings. Poor stability shows up as hip drop, especially late in the race, or knee pain. How to do it: Stand on one leg and maintain your balance while, with control, reaching the opposite arm out front. What to look for: - Can you stay balanced without putting the foot down? - Does the standing knee stay stable and track over toes? - Can you control the movement without wobbling all over the place? - Do both sides look and feel similar? Score yourself: - 2 = pass - 1 = needs work - 0 = fail Try both sides and go with the weaker side for your score. If you do it today, drop your score below:2, 1, or 0 If you want feedback, you can also DM me a video.

Garmin has me at a 1 today, and that makes sense. I’ve been in maintenance mode for a while, I’m ramping back up, and fatigue is part of the process. The encouraging part? My acute load is still in the optimal range. That means the work is going where it should — I’m building, not just accumulating random fatigue. Some days will feel great, some days will feel flat, and some days the watch will basically tell you to go to bed. That doesn’t mean the plan is wrong. It means the load is doing what load is supposed to do. With about 5 weeks to go before a 70.3, I’m not trying to avoid fatigue completely — I’m trying to manage it well enough to keep building fitness without digging too deep a hole. That means being honest about sleep, recovery, and how I actually feel in training, not just chasing perfect numbers. Build. Recover. Repeat. What’s your current training readiness telling you?Are you feeling fresh, flat, or somewhere in between? Drop your status below or DM.