Improve Mobility

Proof required

Submit a photo or 3-second video of each of the three functional movement tests taken on the same date before any mobility training. For the squat: record how deep you reached (above parallel / parallel / below parallel / full depth with heels flat). For the hip hinge: note whether you could touch the wall without excessive forward lean. For the overhead reach: note whether both wrists reached the wall without back arching. This is a descriptive baseline, not a scored test — the description is what M3 will compare against.

What gets checked

• All three tests documented visually (photo or short video) on the same date, before any warm-up — this is the only way M3 can compare the same movement under comparable conditions
• The descriptions are specific and observable — 'I can squat to parallel but not below' is specific; 'my squat needs work' is not an observable baseline
• The overhead reach test is performed against a wall, not freestanding — the wall is the reference point that allows the M3 comparison to determine whether wrist-to-wall contact improved

Common mistakes

• Performing the tests after a dynamic warm-up — post-warm-up mobility is significantly greater than cold mobility; the tests must be performed before any preparatory movement
• Describing the tests verbally rather than documenting them visually — without photos or video, there is no objective record for M3 to compare against, and visual documentation prevents disputes about what the baseline was
• Testing only the deep squat and skipping the hip hinge and overhead reach — the three tests together cover the full movement range that matters for daily function; each targets a different joint complex

Resources

What a verifier looks for

• All three tests must be visually documented — photos or short videos. If the submission is text-only, ask for the visual documentation before accepting M1; text descriptions alone are insufficient for objective comparison at M3
• The tests should be performed cold — before any movement on that day if possible, or at minimum before any warm-up. Ask the submitter when they performed the tests relative to other activity
• The descriptions should be specific enough that a verifier who sees only the text could visualise the movement quality. 'Below parallel' on the squat, 'wrists 15 cm from wall' on the overhead reach — these are specific

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Proof required

Submit your 8-week daily mobility log with at least 48 entries (6+ per week), each with date, session content (programme name or exercises performed), and duration. Include bi-weekly visual re-tests of all three movements at Weeks 2, 4, and 6, with the same photographic setup as M1.

What gets checked

• At least 48 sessions across 8 calendar weeks — 6 or more per week, since daily practice is the mechanism for connective tissue adaptation
• Bi-weekly visual re-tests show the same three movements from the same angles as M1 — this is what allows a genuine comparison, not just a description of how the movement felt
• Session content is named specifically — 'did stretching' is not an entry; '20 min Yoga with Adriene Day 12, plus hip 90/90 stretch x3 mins each side' is an entry

Common mistakes

• Treating mobility work as something to do only on rest days from other training — mobility improves fastest when practised daily, including on training days; a post-training 15-minute mobility session is more effective than a 60-minute rest-day session
• Skipping the hip hinge and overhead reach drills in favour of only stretching the areas that feel tight — the three M1 tests cover the whole movement chain; ignoring the less uncomfortable areas means they will not show improvement at M3
• Performing re-tests after mobility sessions — re-tests must be cold to be comparable to M1; a hip hinge tested after a hip mobility session will show false improvement

Resources

What a verifier looks for

• Bi-weekly re-tests must be visual (photo or video) and must be performed cold. If the submission provides only text descriptions of movement quality rather than visual documentation, the bi-weekly re-tests cannot be accepted
• Check that the re-test angles match M1 — the same angle for the squat side view, the same wall setup for the overhead reach. Different angles produce apparent changes that are not real
• Session frequency should be 6+ per week. Mobility improvement through 3 sessions per week across 8 weeks is possible but marginal — if the log shows 3 sessions per week, note this when assessing whether M3 results show the expected improvement

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Proof required

Submit (1) photos or videos of all three M3 functional movement tests taken before any warm-up, from the same angles as M1; (2) a side-by-side comparison of your M1 and M3 photos or video stills for each movement; (3) a written attestation from a named person who observed your movement at both the beginning and end of the programme, describing what they noticed changing.

What gets checked

• M3 visual documentation is from the same angles as M1 — the side-by-side comparison is only valid if the viewing angle matches
• At least one of the three movements shows observable improvement — the change must be visible in the photos or video stills, not just described in words
• The attestation names someone who observed movement at both early and late stages of the programme — someone who only saw the final session cannot describe change; they can only describe the final state

Common mistakes

• Taking M3 photos after a mobility session — post-session mobility is greater than pre-session mobility because tissue is warm; M3 must be cold to be comparable to the M1 cold baseline
• Providing only verbal descriptions of improvement without visual documentation — mobility improvement must be visible in the photos or video to satisfy the proof standard; descriptions of how movement feels are supplementary, not the primary proof
• Providing an attestation from someone who only saw you at the beginning or only at the end — the attestation must span both points to describe what changed

Resources

What a verifier looks for

• Compare M1 and M3 photos side by side for each movement. The improvement should be visually unambiguous — a 5° improvement in squat depth may not be visible; a shift from above-parallel to below-parallel squat is clearly visible. If the change is minimal or ambiguous, ask the submitter to explain what they believe improved
• M3 photos must be cold — before any warm-up. The most common failure mode in this outcome is testing after a mobility session, which inflates apparent improvement. Ask when the photos were taken relative to the day's first movement
• The attestation should describe movement quality at both the beginning and end of the programme. Ask: 'What specifically did you notice about the person's squat/hinge/reach at the start compared to now?' If the attesting person can only describe one point in time, they cannot attest to change

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