You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.
The cossack squat test
Depth Test
| Beginner | Intermediate |
| Hips above 90degrees | Calf touching floor |
Max reps test
| Beginner | Intermediate | Advanced |
| < 5 ea side | 6 – 9 ea side | 10+ ea side |
If you scored intermediate for both depth and max reps, you can try out my intermediate middle split program (coming June 15). Improvements in flexibility vary from person-to-person. If you are still in the beginner range, I recommend repeating this program. During the next cycle, try and perform three sets for each exercise.
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