Improve Mobility
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Mobility is the ability to actively move through a full range of motion — not just whether a joint can be moved passively. It is what determines whether you can squat deeply without pain, reach overhead without compensating, or hip hinge without rounding your back. This milestone captures a baseline across three functional movement tests that matter for daily life and exercise safety. Complete all three tests before beginning any mobility training and photograph or video each: (1) Deep bodyweight squat — feet shoulder-width apart, toes forward, squat as deep as you can while keeping heels on the floor; (2) Hip hinge — stand 30 cm from a wall, hinge forward pushing your hips back until they touch the wall, note how far your torso leans; (3) Overhead reach — stand with your back against a wall, raise both arms overhead trying to touch the wall with your wrists without arching your lower back.
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