HANDS BEHIND THE BACK | ASSESSMENT: Hand Over Shoulder,

Hand to Scapula

The 2 assessments for the Hands Behind the Back routine collectively make up the Apley
Scratch test, however, we will perform them one at a time to better isolate the variables and
get a cleaner assessment with less compensatory movements.

These assessments are active assessments of shoulder girdle flexibility and give a good
indication of muscles that are inhibiting your flexibility through either shortness or weakness.

Make sure you focus on good shoulder girdle position when doing any exercise with the hand
behind the back as it is easy to compensate by downwardly rotating the shoulder.

Routine #1

Quality Exercise Sets Reps Hold/Work

Joint 1) Bench Extensions 1 8 2 sec
Joint 2) 1-arm Kneeling Beggar 1 8 2 sec
TQ 3) ASMR Pecs 1 30-60 sec per
TQ 4) ASMR Lats 1 30-60 sec per
TQ 5) Dynamic Fascia Mob 1 8 per
TMD 6) SB Lat Stretch 1 2 per 30 sec
RoM-S 7) Overhead Circles 2 10-20 Do each arm then both
RoM-S 8) SB Kneeling Overhead DCR 1 2 per 5 sec
NMI 9) Overhead Press 1 12
NMI 10) Pulldown 1 12

Routine #2

Quality Exercise Sets Reps Hold/Work

Joint 1) Bench Extensions 1 8 2 sec
Joint 2) 1-arm Kneeling Beggar 1 8 2 sec
TQ 3) ASMR BtB Pecs 1 30-60 sec per
TQ 4) ASMR Rotator Cuff 1 30-60 sec per
TMD 5) SB Pec Stretch 1 2 per 30 sec
TMD 6) SB Lat Stretch 1 2 per 30 sec
NMI 7) Arm Wrestler 1 2 per 10-30 sec*
RoM-S 8) BtB Band Retractions 1 8 2 sec
NMI 9) BtB Shoulder Rolls 1 12

* Add 5 seconds to the hold time every other workout.