If you fail the FABER test, perform the following protocol every day for the next 4 days and re-test:
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Foam Rolling Lower Circuit - 10 seconds per body part
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Lax Ball Lower Circuit - 15 seconds per area
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Seated 90/90 Stretch - 3 sets of 15 seconds per leg
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Leg Cradle Walks - 2 sets of 10 per leg
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Wall Quad Stretch - 2 sets of 15 seconds per leg
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IF YOU FAILED THE SQUAT TEST, DO ALL THE EXERCISES ABOVE, AND THESE 2 BELOW:
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Bodyweight Box Squat - 3 sets of 10 reps
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Cobra Pose - 3 sets of 15 seconds
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If you fail the GIRD test, perform the following protocol for the next 7-14 days before re-test:
- Foam Rolling Upper Circuit – 10 seconds per body part
- Lacrosse Ball Upper Circuit – 10 seconds per area
- Resistance Band Circuit – 10 reps of each exercise
- Cross-Body Stretch – 3 sets of 15 seconds
- Modified Sleeper Stretch* – 3 sets of 15 seconds
- PlyoCare Upward Tosses – 3 sets of 10 reps with Green PlyoCare Ball
- PlyoCare Rebounders – 2 sets of 10 reps with Blue and Green PlyoCare
Ball