1. Swimming (Arms + Legs): standing on left leg is harder, I earlier lose balance and shifting to the outside, the back arches "automatically" and unfelt (I just see it in mirror) until I start lifting my leg (both sides, left even more). Its almost impossible to hold the lower back straight. when i lift my left leg and right arm, i feel like a little stretch in left lower back. 2. Isometric Half-Kneeling Press Hold: Feels super stable in torso, as I already train this in regular gym programm -> kneeling windmile twist 3. Lunge with Knee Drive: balance is losing on one foot, especially when I drift up out of the lunge, left side is harder then right, but right side feels like leaned to the outside. To come up out of the lunge without leaning on the side I hardly squeezed core and lower back muscles and good feel a nice tense in lower back, especially left. 4. Single-Leg Overhead Press: Feels also quiet stable, the weak point is the feet, which is shaking around and giving lose balance. Over the practice the lifted leg falls down, when I'm not watching it. Theres the only moment I had the feeling of focusing on too much things at one time. -> Practice 4 gets easier within the second round, because the balance became better on one leg.

1.Thread the Needle + Arm Reach: Hip goes down due to lay up the arm, but i saw this in your vid, too. Reaching Arm feals quiet "stuffed" and is not so much in range as i espected, tention in neck and shoulder, but not much. 2.Arm Opener: left arm/hand reaches from ground after passing the head, much more tention then in right side. But to make it "easier" on the right side, i arched my lower back. 3. Kneeling Twist and Reach with Band: No Movement in other parts, I already have the "half kneeling hand-over pull" in my routine and can effort high weight (cable tree 45kg) 4. Standing Thoracic Stretch: tention in (left) shoulder and in calves at the straight leg, but it felt quiet easy to rotate. so easiest rotate probably was the #3 due to already practice, then the #4, because here I had the feeling of "fully" rotated my range, where i felt stuck in #1 arm reaching and #2 on the left side.

Scapula Activation: no big issues, little tendency to hunch over Bridge: harmstring (especially right) and glutes doing a lot work, back arches early Bridge Segmentation: a lot less work in harmstring, arching of lower back is better controlled, core and lower back is working Breastroke: A little more feeling in the right shoulder, but works out good without big movement anywhere else, good range Back Extension: also right side is more in tence, left hip raises (almost unnoticed) Roll Down: from head till midback (thoracic part) it feels easy, then it becomes like almost stiff, if I push my lower back hardly back, i can barely round up until the hips overtakes Deadlift: I do deadlifts since years and in the last I always concentrated on pushing my lower back backwards and tighten my core, because I already noticed, that my left hip raises up and my lower back arches on left side to "check out" the lower back muscles from work. Swimming Leg: when I raised my left leg, i felt like leaned to the right a bit. I checked on the other side and noticed, that I am a lot more stabile on this side and had no need to lean. Swimming Arm: easy to do without movement in back or hips. Still feeling a little leaning to the right side when i reach my left arm, but not as hard as I did whit reached leg.

Notes before the self assessment: yesterday i had an reaction ("click") in my thoracic spine while doing "Thread the Needle + Arm Reach", after my Shoulder and Upper back was exhausted and tight due to beachvolley and gym the day before. Today i had a similar reaction like a plop in my left hip, while I was exceeding "Swimming (Arms + Legs)"

- Did you hold your breath during any of the exercises? No, but I focused on that. - Was it hard to find and engage your deep core? Honestly not, but I get used with it for some time due to other programs I already tested. Sometimes I'm not sure, if I overcompensate the deep core with the main abdominal muscles in a few situations. - Did your neck or shoulders tense during harder exercises? Not really, just in the end of rising arms I get a little reaction in my left shoulder. - Did you feel stiffness / pain in your lower back? No, but when my muscle strength drops, I tend to arch my back - Did one side feel harder to keep steady than the other? No, but the feeling in the right core is different to left (harder in tense, better controlled)