KPI, Progressions and Regressions

Question 1

What are KPI’s?

Answer 1

Key Performance Indicators (KPIs)
- A measure that is used to quantify one’s progress

Question 2

What are the 7 Main movements?

Answer 2

Jumps
Hinge
Squat
Push Movement
Pull Movement
Lunge
Row

Question 3

KPI - JUMPS

5

Answer 3

1. Arms swung back for momentum
2. Bent knees and hips to generate force
3. Triple extension of ankles, hips, knees upon takeoff
4. Proper knee and hip flexion to absorb impact of landing
5. Landing balanced on both feet

Question 4

Vertical Jump Regressions

Answer 4

Seated vertical jump - start from a seated position - reduces the demand on muscles and joints

Lower effort vertical jump to familiarize yourself with movement pattern

Question 5

Vertical Jump Progressions:

Answer 5

Unilateral vertical jumps
Box jumps

Question 6

Broad Jump Regressions:

Answer 6

Shorter distance broad jumps

Question 7

Broad Jump Progressions:

Answer 7

Unilateral broad jumps
Hurdle broad jumps - set hurdles with varying distances and jump over them

Question 8

KPI - HINGE

5

Answer 8

1. Spine neutral with straight line formed from hips to shoulders to ears
2. Hip driven (lead with hips)
3. Even distribution of weight through both feet + feet hip width apart
4. Shoulders engaged
5. Knees not locked

Question 9

Hinge Regressions

Answer 9

Bodyweight hip hinges
Rack pulls (half the range of motion)

Question 10

Hinge Progressions:

Answer 10

Unilateral hip hinge (one-legged RDL or B-stance RDL)
Paused deadlifts

Question 11

KPI - SQUAT

5

Answer 11

1. Neutral spine + pelvic position
2. Trunk stabilization/brace the core muscles
3. Tripod foot - weight distributed evenly across the heel, base of big toe, and base of the pinky toe
4. Knee aligned vertically with ankle/horizontally with foot
5. Simultaneous hip and knee flexion/extension

Question 12

Squat Regressions:

Answer 12

Bodyweight or TRX squats

Box squats

Question 13

Squat Progressions

Answer 13

Pistol squats

Front squat

Question 14

KPI - Push Movement

6

Answer 14

1. Neutral spine + neutral wrist
2. Bilateral symmetry
3. Trunk stabilization/brace the core muscles
4. Packed shoulder (retraction, adduction and depression)
5. Tripod contact for push-ups/proper foot positioning, back positioning, and grip width for bench press
6. Vertical alignment of wrist and elbow (stacked)

Question 15

Push Regressions:

Answer 15

Incline push-ups
Knee push-ups

Question 16

Push Progression:

Answer 16

Barbell bench
Front squat

Question 17

KPI - Lunge

7

Answer 17

1. Front foot flat on ground and back foot on toes
2. Flexion in both knees and hinge at the hip through forward leg
3. Avoided excessive forward flexion
4. Back knee not making contact with the ground
5. Knees aligned with ankles and feet positioned properly
6. 90 degrees achieved at both knee joints
7. Neutral spine maintained throughout

Question 18

Lunge Regressions

Answer 18

Assisted lunge
Static lunge

Question 19

Lunge Progressions

Answer 19

Back lunges
Side or diagonal lunges

Question 20

KPI - ROWS

6

Answer 20

1. Established supine position
2. Tension through torso (intra-abdominal pressure)
3. Neutral spine
4. Externally rotated glenohumeral joint
5. Adduct through scapula and flex at the elbow
6. Return to start by abducting through scapula and extending elbow

Question 21

Rows regression

Answer 21

Seated rows
TRX Rows (the closer to standing—lesser the angle—the easier they become)

Question 22

Rows Progressions

Answer 22

Barbell rows
Single arm rows