The Method

Screens

13 individual joint mobility screens that isolate each major joint and score it against a defined pass threshold — measurable, repeatable, and directly linked to corrective protocols.

Faber Test

Pass: lower leg parallel to floor with hips square and level — no rotation or hiking of the pelvis.

External Hip Rotation

Pass: 45° of external rotation — prone, knee bent 90°. One of the most common restrictions limiting squat depth.

Internal Hip Rotation

Pass: 15° of internal rotation — prone, knee bent 90°. Restriction here drives compensation in the squat and lunge pattern.

Hip Flexion

Pass: 90° hip flexion with no pain across all three leg positions — straight, internal, and external rotation.

Pec Minor

Pass: anterior deltoid stays flat during arm rotation in supine — no lifting off the table when the arm is moved.

Pec Major

Pass: both elbows lie flat on the ground in supine with hands behind head — tight pec major will pull one or both off the floor.

½ Kneeling Hip Flexor

Pass: hip center projects in front of the rear knee with no lumbar extension compensation — tests true hip flexor length.

Sit and Reach

Pass: both hands touch the toes with knees fully locked out — no bending the knees to close the gap.

Bolstered T Rotation

Pass: both arms and shoulders flat on the ground with the knee staying on the bolster roller — isolates thoracic rotation from the lower body.

Ankle Mobility

Pass: knee touches wall at one hand-width from the big toe with the entire foot — including the heel — flat on the ground.

Wrist Mobility

Pass: both wrists past 90° of flexion in quadruped with elbows locked — required for front rack, overhead press, and quadruped positions.

Internal Shoulder Rotation

Pass: forearm reaches 45° relative to the ground — prone, arm abducted. Restriction limits pressing and overhead patterns.

External Shoulder Rotation

Pass: 15° of external rotation from vertical — prone, arm abducted. Commonly restricted and directly linked to shoulder impingement patterns.