Watch the entire video, then record yourself performing these 8 exercises:
Deep squat: filmed from the front and the side. 3 reps. Go as low as you can and pause for a second at the bottom of each rep.
Forward fold: filmed from the side. You can have a slight bend in your knees.
Standing straddle: filmed from the front. You can arch your back slightly, but try to stand tall.
Overhead squat: filmed from the front and the side. Try to keep the stick overhead, above your center of mass, with your arms straight and as narrow of a grip as possible.
Shoulder dislocates 2 ways: with the stick in front of you + palms facing backwards, and with the stick behind you + palms facing forward, filmed from the front.
Pushups: filmed from the side. 5-8 reps. If you can do more than 10 full range-of-motion pushups, add weight to your back. If you can do less than 5 full range-of-motion pushups, lower to your knees.
Pullups/chinups: filmed from the back. 5-8 reps. If you can do more than 10 full range-of-motion pullups, add weight to your back. If you can do less than 5 full range-of-motion pushups, lower to your knees.
Horse stance, filmed from the front. 60 seconds or as long as you can balance the stick on your thighs. Good luck!

Upload your video to youtube as unlisted/viewable by link and email the link to [email protected] and I’ll review your video and get back to you with feedback ASAP.