Resilient Training Mobility Assessment
Discover where your body is holding you back and how to move better, daily.
Rate each from 1 (very limited/tight) – 5 (excellent mobility)
Can you comfortably squat down without lifting your heels off the floor?
While standing, can you grab your ankle behind you without lifting your knee forward?
Lying on your back, can you raise one straight leg to 90° without bending the knee?
Can you cross one ankle over the opposite knee and pull toward your chest without pain?
Can you interlace fingers behind your back without strain?
With your back and hips against a wall, can you touch the wall with arms straight over your head without shoulder pain or arching your back?
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You’re experiencing significant tightness. Daily foam rolling + stretching from the Mobility and Daily 10 Programs will help relieve aches and restore basic function.
→ Recommendation: Start with 1–2 areas per body part daily, no more than 10-15 minutes.
You have some range, but stiffness is holding you back. Consistency with SMR + stretches will improve how you move and recover.
→ Recommendation: Do the Mobility and Daily 10 Programs daily; expect noticeable progress in 3–5 weeks.
You move fairly well, but sitting, stress, or exercise may cause occasional stiffness.
→ Recommendation: Use the Mobility and Daily 10 Programs as a recovery tool 3–5x per week and before/after workouts.
Your joints and muscles move freely with little restriction.
→ Recommendation: Maintain with 2–3 sessions/week and integrate Mobility and Daily 10 Programs into your current strength training routine.