HOW TO BECOME A MOBILITY MASTER: (7 KILLER CHALLENGES!)
By Shane Dowd, CES, CMP
🤔 Are you a Mobility NEWB? Or fancy yourself or a Mobility MASTER?
Try these 7 tests to find out!
HOW TO GRADE YOURSELF:
- Do all 7 tests
- Give yourself a "1" score if you complete the test
- Give yourself a "0" if you fail the test
WHY THESE SPECIFIC TESTS?
These 7 tests are the “Peak of The Mountain” mobility goals. Simply put, if you can do all 7, you are a Mobility Master.” If you can’t, be happy! There are some exciting goals you can work towards!
THE 7 TESTS:
- The Squat Jerk Test (the closest thing to a "holy grail" of total body mobility – which is why I put it
- Pistol Squat - more demand on ankle mobility/hip flexion.
- Front Split Test
- Pancake Splits Test
- Middle Splits Test
- Head-to-toe - you already tested hamstring flexibility with the front splits, BUT many people who can do the front splits can’t do the head-to-toe.
- The Back Bridge Test - test shoulder, thoracic spine, abdominal fascia, and hip flexor flexibility.
HOW DID YOU SCORE?
- 0-3 – Yikes. We’ve got some work to do!
- 4-5 – Getting there! A few improvements are needed.
- 6-7 – Nice job! You’re a mobility master!
What Do You Think? Anything you'd add or subtract? Let us know!
P.S. If you need help – check out our “Flexibility University” program below.
About The Author
Shane Dowd, CES, CMP is the owner/founder of GotROM.com. He is also a sports performance & mobility coach specializing in injury prevention and flexibility for athletes.
