My Mobility PDF Template

Overall Mobility Reuslt:87.08%

The Comp

ass:

Shoulder Internal

Rotation

• ✅ Lie on your side.
• ✅ Arm positioned 90° to the chest, and elbow

  bent to 90°.
• ✅ Keep your shoulder on the ground.
• ❌ Lifting your shoulder off the ground.
• 🎯 Place your hand and wrist flat on the flo

  or.

Your Mobility Results:

• Left Arm Mobility: 80%
• Right Arm Mobility: 45%

The Freeze

Test:

Shoulder External

Rotation

• ✅ Place head, lower and upper back against t

  he wall.
• ✅ Legs bent, feet flat. Arms and elbows at 9

  0°.
• ✅ Keep your shoulders and elbows against the

  wall.
• ❌ Lower back coming off the wall.
• 🎯 Place the back of your hands and wrists f

  lat against the wall.

Your Mobility Results:

• Left Arm Mobility (External Rotation): 100%
• Right Arm Mobility (External Rotation): 100%

Shoulder External Rotation: 100%

The Wizard

Test:

Shoulder Fl

exion

• ✅ Place head, lower and upper back against t

  he wall.
• ✅ Legs bent, feet flat. Arms stretched out a

  nd palms down.
• ✅ Keep your lower back against the wall.
• ❌ Lower back coming off the wall.
• 🎯 Place the back of your hands and wrists f

  lat against the wall.

Your Mobility Results:

• Left Arm Mobility (Flexion): 80%
• Right Arm Mobility (Flexion): 80%

The Wall Squat:
Overhead Activation

• ✅ With feet parallel, keep your weight in your heels, maintain a natural lumbar curvature and upright torso.
• ✅ Extend your arms above the head, and keep your hands at shoulder width.
• ✅ Squat down, with your hip crease below the top of the knee.
• ❌ Spreading the arms or bending the elbows.
• 🎯 To be as close as possible to the wall.

Overhead Activation: 80%

The Lo

tus:

Hip External

Rotation

• ✅ Place the lower leg flat on the floor.
• ✅ Place the ankle of your upper leg above yo

  ur knee.
• ✅ Do not allow your foot to slide inward fro

  m your lower knee.
• ❌ Placing the ankle too far inside your knee

  .
• 🎯 To place your upper leg completely on you

  r lower foot.

Your Mobility Results:

• Left Hip External Rotation: 40%
• Right Hip External Rotation: 20%

The Shi

eld:

Hip Fle

xion

• ✅ Lie on your back.
• ✅ Grab one knee with both hands, and pull to

  ward your chest.
• ✅ Stop just before your other knee begins to

  leave the ground.
• ❌ Allowing your opposite knee to lift off th

  e ground.
• 🎯 To touch your chest to your thigh.

Your Mobility Results:

• Left Hip Flexion: 100%
• Right Hip FLexion: 100%

The Swee

per:

Hip Internal

Rotation

• ✅ Place your hands and knees on the ground,

  with straight arms and a neutral spine.
• ✅ Move one foot out, rotating on your knee.
• ✅ Don't compensate with any other movement.
• ❌ Allowing the pelvis to offset this movemen

  t.
• 🎯 Open as much as possible without misalign

  ing the pelvis.

Your Mobility Results:

• Left Hip Internal Rotation: 100%
• Right Hip Internal Rotation: 100%

Hip Internal Rotation: 100%

Standing Forwar

d Bend:

Posterior Chain

Mobility

• ✅ Stretch your legs, with one foot in front

  of the other.
• ✅ Note: we’re testing your front leg.
• ✅ Hold this position 5 seconds for test vali

  dation.
• ❌ Bending the knees.
• 🎯 To put the palms of your hands on the gro

  und.

Your Mobility Results:

• Left Leg Forward Bend: 95%
• Right Leg Forward Bend: 95%

The Di

ver:

Hamstring Fle

xibility

• ✅ Keep feet together, with legs extended.
• ✅ Flex your hip while maintaining a flat bac

  k.
• ✅ Hold this position for 5 seconds for test

  validation.
• ❌ Rolling the lower back.
• 🎯 To touch the ground with fingers.

Hamstring Flexibility: 100%

Knee To W

all:

Ankle Fl

exion

• ✅ Keep your foot flat, perpendicular to the

  wall.
• ✅ While keeping your foot flat, try to touch

  the wall with your knee.
• ✅ Don't let your heel off the ground.
• ❌ Allowing your knee to move out of alignmen

  t with the foot.
• 🎯 To be as far from the wall as possible. P

  lease note: this uses the opposite scoring f

  rom the wall squat.

Your Mobility Results:

• Left Ankle Flexibility: 100%
• Right Ankle Flexibility: 100%

Ankle Flexibility:100%