The Method

Corrective Exercise Strategies

Smash, Stretch, and Activate protocols for all 13 mobility screens — each protocol tied directly to the restriction it addresses.

Addresses hip flexor tightness, adductor restrictions, and glute inhibition driving a failed Faber position.

Releases TFL, adductors, and anterior hip to restore the 45° of external rotation the squat and lunge depend on.

Addresses piriformis, posterior hip, and adductor restrictions limiting the 15° internal rotation threshold.

Releases hip flexors and posterior hip to restore 90° hip flexion across all three leg positions the screen requires.

Addresses anterior deltoid and pec minor tightness that pulls the shoulder forward and limits overhead movement patterns.

Releases pec major and anterior deltoid to allow both elbows flat — required for pressing, overhead, and thoracic extension patterns.

Targets the iliopsoas and rectus femoris to restore hip extension capacity without lumbar extension compensation.

Addresses hamstring and calf tightness that prevents toe touch with locked knees — the posterior chain restriction most coaches overlook.

Releases lats, thoracic spine, and IT band to restore the full shoulder and thoracic rotation the Bolstered T screen requires.

Improves tibialis anterior and calf tissue quality to restore the dorsiflexion range required for deep squats and overhead patterns.

Restores wrist flexion and extension past 90° — required for front rack, overhead press, and quadruped loaded positions.

Addresses posterior capsule and external rotator restrictions limiting the 45° forearm threshold for internal shoulder rotation.

Releases anterior deltoid, pec, and teres major to restore the 15° of external rotation from vertical that the screen requires.