Movement assessment

1. Hip, leg mobility and strength

Try this movement and see if you can easily lower yourself down and pop back up without using your hands. Please be careful so you don't stumble back.

2. Hip mobility sequence

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3. Chest and hip mobility

Position your wrists in an way that feels comfortable and op up using our glutes. See if you have any restrictions in your wrists and chest. Try to have your hips flat in the end position if you can.

4. Hamstring mobility

Bend forward and see if your hamstrings allow you to touch the floor.

5. Quad, knee and foot mobility and strength

This movement will test your quads (thigh), knees, ankles and feet, all at once. Start slowly wth the reduced range of motion and if ou are ok with that, deepen the movement.

6. Shoulder mobility

Grab a broomstick or a dowel for this exercise. Lie down with bent legs and firmly press your lower back into the ground. Move youra rms as far as as you can, ideally all the way to the floor, but without yourlower back leaving the ground.

7. Hip and ankle mobility

Here are two variations of a deep squat - a wide stance and narrow stance to test your hip and ankle mobility.

8. Balance and hip stability

Balance on one leg for at least 30 seconds while keeping the standing leg straight (don't pop your hip out)

9. Squat

Perform a basic bodyweight squat slowly and identify whether you glutes (buttocks) stay engaged the whole way down and back up or do they disengage. The golden standard for squat is thighs paralel to the ground.

10. Core activation and wrist mobility

Perform a knee push up while keeping your abs hollow (press yoru belly button towards the spine). Watch ourself in a mirror or window and see if your lower back sags as you press down. Do your wrists hurt or feel tight?

11. Wrist, hip mobility and agility

Start on yoru hands and knees and stabilise your shoulders by 'screwing your arms outwards. Get into a hollow body plank position and jump between your hands. Can you get all the way there?

12. Plyometrics

Please be very careful while attempting this - choose a low stair or a stable stool, and make sure ou land your feet in the middle, preventing tipping. Can you generate enough power to jump up?

How did you go?

You might feel humbled, possibly even a little scared by what you've discovered. Take a moment to reflect on the restrictions you felt, the limitations you noticed, the strength gaps that showed up. Know that this is just your starting point.

Every single limitation you found today can be improved. Range of motion can be restored, you can move pain-free again and your athletic performance, whether that's surfing, running, lifting, or whatever lights you up, can absolutely improve, at any age.

All movement relies on good mobility. It doesn't matter how strong you are, how hard you train, or how consistent you are with showing up. If your mobility is compromised, no training will deliver the results you want.

The Next Step

The Movement Lab

You've done the self-assessment and you know something is off. But knowing what and knowing what to do about it are two very different things.

That's where the Movement Lab comes in. This is a private, one-hour session with me where we go deeper. We look at what you found in your assessment, we look at how you move, and together we build a clear picture of exactly what is holding you back and what needs to happen first.

One set of experienced eyes on you and a plan that actually fits your body, your sport, and your life.

Here's what we do in your Movement Lab

We dig into your movement patterns, your history, your goals and the gaps between them. I'll identify the two or three things that will make the biggest difference for you and show you exactly how to address them. You'll leave with step by step plan to reach your goals, FAST!

Book Your Movement Lab for $247 (Normally $997)

Find Out Exactly Why You Are Still in Pain