Stability & Mobility
Most injuries start with restrictions you can't feel. We find them and fix them.
A 5-position movement screen reveals where your body compensates, restricts, or fails under load. Each failed position generates a daily practice prescription. We retest to confirm the restrictions resolved.
How this protocol works
This isn't just testing. It's a coached cycle designed to get you where you want to be.
What we measure
Movement Quality Score
Where your body is restricted
A 5-position functional screen: full squat hold, overhead reach, single-leg stance, floor get-up, and passive bar hang. Each failed position generates a daily practice prescription to fix it.
Single-leg balance
Fall risk and proprioception
Timed single-leg stance with eyes open and closed. Balance declines with age and predicts fall risk. A simple test that most fitness assessments skip.
Floor get-up
Functional independence
Can you get down to the floor and back up without using your hands? This test correlates with all-cause mortality in older adults and reveals mobility limitations in younger ones.
What’s different after this protocol
You know exactly where your body is restricted. Not “I feel stiff” — a scored assessment across 5 positions that shows which movements fail and why. Each failed position has a specific daily practice designed to fix it.
After 3 months of daily practice and coaching check-ins, we retest every position. The restrictions either resolved or they didn’t. If they resolved, you’ve reduced your injury risk and improved your training capacity. If they didn’t, we investigate why and adjust.
What this protocol delivers
- A Movement Quality Score (0-5) across five positions: full squat hold, overhead reach, single-leg stance, floor get-up, and passive bar hang
- Timed single-leg balance with eyes open and closed, benchmarked against fall risk norms
- Floor get-up assessment measuring functional independence
- Daily practice prescriptions specific to your failed positions — not a generic routine
- Coaching check-ins to review practice form and adherence
- A full retest showing which restrictions resolved
- Integration with Cardio Fitness and Strength & Power — movement restrictions inform training modifications
Your body compensates before it complains
Most injuries don’t start with a single event. They start with a restriction you can’t feel — a hip that doesn’t fully extend, a shoulder that doesn’t reach overhead, an ankle that doesn’t dorsiflex enough for a proper squat. Your body compensates around the restriction until it can’t.
A movement screen catches these restrictions before they become injuries. Five positions, each testing a different aspect of functional movement. If you pass all five, your body moves well enough to train safely. If you fail one, you have a specific restriction that will eventually limit you.
The problem: nobody screens for this outside of physical therapy (and usually only after the injury). Your trainer watches your form during sets. Your doctor asks if anything hurts. But nobody runs a systematic screen that catches the restrictions hiding behind compensations.
The plan: daily practice, coached check-ins, retest
This isn’t a flexibility program. It’s a diagnostic-and-fix cycle. Screen, prescribe, practice, retest.
See how a cycle runs
Movement screen. Your team runs the 5-position assessment: full squat hold, overhead reach, single-leg stance, floor get-up, and passive bar hang. Each position is scored pass/fail. Single-leg balance is timed. Floor get-up is assessed for hand use.
Practice prescribed. Each failed position generates a specific daily practice. Squat hold fails → hip and ankle mobility drills. Overhead reach fails → thoracic extension and shoulder rotation work. Single-leg stance fails → proprioception and hip stability drills. The practices take 10-15 minutes per day.
Coached check-ins. Your team reviews practice form via video. Adherence is tracked. If a restriction isn’t improving despite consistent practice, the team investigates — joint capsule limitation, neurological guarding, or a structural issue that needs imaging.
Full retest. Same 5 positions, same scoring criteria. Results are compared to baseline. Restrictions that resolved are graduated. Restrictions that remain get a modified approach for the next cycle.
[CLINICAL INPUT NEEDED: Specific tier thresholds based on Movement Quality Score (e.g., 0-2 = Foundation, 3-4 = Development, 5 = Performance). Session cadence recommendations. Fall-risk evidence boundaries for the balance testing. Graduation criteria — what score or improvement qualifies for Alumni status.]
Common questions
Is this protocol right for me?
A few patterns fit. You move well enough for daily life but can't do a full squat, overhead reach, or get up from the floor without using your hands. You've had recurring injuries and nobody has screened the underlying movement restrictions. You want to protect your ability to move freely at 70 and beyond.
How does this work?
We run a 5-position movement screen, identify restrictions, prescribe daily practices for each failed position, and retest to confirm they resolved. It's a 3-month cycle with coaching check-ins.
Do I need to complete other protocols first?
No. Stability & Mobility often runs alongside Cardio Fitness or Strength & Power. Movement quality informs training safety in both.
I already stretch. Is this different?
Yes. Stretching without assessment is guessing. We screen 5 specific positions, identify which ones you fail, and prescribe targeted daily practices for those positions — not a generic flexibility routine.
How does this connect to other physical protocols?
Movement restrictions found here inform training modifications in Cardio Fitness and Strength & Power. A failed squat hold changes your resistance training program. A failed overhead reach changes your shoulder loading. Your team coordinates across all three.
What does this cost?
Included in Protocol membership: $695/mo, or $7,500/yr prepaid (save $840). The Foundation Assessment is the on-ramp: $1,500 standalone, included with annual membership.
Can you do a full squat hold, get up from the floor, and hang from a bar?
If any of those are a no, we know where to look. A 5-position screen, daily practices for what's restricted, and a retest to confirm it's fixed.
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