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)
Calf & Ankle Mobility
Can you comfortably squat down without lifting your heels off the floor?
Quad/Hip Flexor Mobility
While standing, can you grab your ankle behind you without lifting your knee forward?
Hamstring Flexibility
Lying on your back, can you raise one straight leg to 90° without bending the knee?
Glute Mobility
Can you cross one ankle over the opposite knee and pull toward your chest without pain?
Chest/Shoulder Mobility
Can you interlace fingers behind your back without strain?
Lat Mobility
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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Limited Mobility
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.
Moderate Mobility
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.
Good Mobility, Needs Maintenance
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.
Excellent Mobility
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.