The Spinal Flow Test

Three parts, 60 seconds each

Part 1: LUNGES in 60 seconds (one of two ways) 

Almost everyone new to Spinal Flow should test first with L2-Lunges, which can yield as many as 40-45 reps in the allowed 60 seconds. L3-Lunges are 3-4 times more difficult, but faster, topping out at 100-110 reps per minute in my experience.

L2 or "regular" lunges

L3 or "jump" lunges

Rules and comments: The only rules here is that alternate legs and your knee needs to touch the floor every time to count. Write down your number and so you can reflect back on it later, happy with your progress. For L2, I'm stepping forward, but stepping back is okay too. In L3 it's best to stay more centered. If you look at the video and think, "I can't even do L2," score yourself a zero, but the good news is that in Spinal Flow Yoga's F5 sequence there an L1-Lunge that's as easy as you want to make it, from which you can work up to L2 and get on the board. Then if things go great, L3. My mother, who's 71 years old tests at 49 L3-Lunges last time I asked, so age is not a barrier.

I always do them with a timer counting down in front of me. I set it for 1 minute 10 seconds, giving me ten seconds to get ready and as soon as it hits 60 seconds, I go for it. Resting and pausing is fine, but the clock still counts and only the reps inside 60 seconds count.

Part 2: PUSHUPS in 60 seconds (one way, off the feet, ALL the way down and up) 

If you can't, do full "man style" pushups, score yourself a zero. Again, don't feel too bad, many adults can't do them. F5 has L1 and L2 (beginner and intermediate) here to fix that.

Rules and comments: Your chest must touch the floor at the bottom, you must fully straighten your elbows at the top, and you must keep your core and hips locked straight, no partial reps or "upward dogging."

As above, I always do them with a timer counting down in front of me. I set it for 1 minute 10 seconds, giving me ten seconds to get ready and as soon as it hits 60 seconds, I go. Resting and pausing is fine, but the clock still counts and only the reps inside 60 seconds count.

Part 3: PULLUPS in 60 seconds (one way and hard as you expect)   

If you can't do any, score yourself a zero. If you get a zero, again don't feel too bad. I suspect few adults, these days can do many if any. Do F5 religiously (well every day, not just Sunday's lol, and I bet you'll do a lot in time. If you have been at F5 for a year and you still can't do any, you can start feeling bad.

Rules and comments: Technique wise these are regular pullups, the only catch is you have only 60 seconds to finish as many as you can, so you can't hang and rest for very long. To score you must pull your chin over the bar and lower yourself ~90% of full range of motion. A "dead hang" is not required as it's hard to judge and 90% is plenty hard. 90% is arguably subjective and limiting ROM more than that is limiting your progress. And of course if anyone doubts your number or technique, they have the right to ask for a video.

As above, I prefer to do them with a timer counting down in front of me. I set it for 1 minute 10 seconds, giving me ten seconds to get ready and as soon as it hits 60 seconds, I go. Resting and pausing is fine, but the clock still counts and only the reps inside 60 seconds count.

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