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

Joint
Joint
TQ
TQ
TQ
TMD
RoM-S
RoM-S
NMI
NMI

1) Bench Extensions
2) 1-arm Kneeling Beggar
3) ASMR Pecs
4) ASMR Lats
5) Dynamic Fascia Mob
6) SB Lat Stretch
7) Overhead Circles
8) SB Kneeling Overhead DCR
9) Overhead Press
10) Pulldown

Sets

Reps

Hold/Work

1
1
1
1
1
1
2
1
1
1

8
8

2 sec
2 sec
30-60 sec per
30-60 sec per

8 per
2 per
10-20
2 per
12
12

30 sec
Do each arm then both
5 sec

Routine #2
Quality

Exercise

Joint
Joint
TQ
TQ
TMD
TMD
NMI
RoM-S
NMI

1) Bench Extensions
2) 1-arm Kneeling Beggar
3) ASMR BtB Pecs
4) ASMR Rotator Cuff
5) SB Pec Stretch
6) SB Lat Stretch
7) Arm Wrestler
8) BtB Band Retractions
9) BtB Shoulder Rolls

Sets
1
1
1
1
1
1
1
1
1

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

Reps
8
8

2 per
2 per
2 per
8
12

Hold/Work
2 sec
2 sec
30-60 sec per
30-60 sec per
30 sec
30 sec
10-30 sec*
2 sec