Do you think your body is in balance?

Find out by doing a simple Mobility Test

MOBILITY is fundamental in developing:

  • stability,
  • strength,
  • power,
  • speed,
  • endurance
  • and learning skills.

If you are training without having proper mobility, you are on your way to create wrong movement patterns and poor posture.

MOBILITY of your ankle, knee and hip might be an answer to:

  • why you don’t progress in your training,
  • why you don’t achieve your fitness goals,
  • why you have lower back pain,
  • why you tend to have ankle, knees or hip problems,
  • why you developed a poor posture.

Lack of LOWER BODY MOBILITY can lead to:

  • lower back pain,
  • hips, knees and ankles injuries.

It can also hinder your walking, running, jumping, kicking and so on.

THIS IS WHY TODAY I AM INVITING YOU to do this simple TEST that will:

  • guide your training,
  • bring you closer to achieve your fitness goals,
  • and most importantly it will help you avoid pain and injuries.

*Before attending this test make sure you are wearing comfortable clothes that are not restricting your movement.

HUMAN BODY TEST Mobility 2 and 3

Ankle, Knee and Hip

Test for your lower body mobility
Test for hip mobility

At Home

No equipment

}

17 MIN both TESTS

Do it any moment

Perform this TEST

according to the instructions in the video

DOWNLOAD PDF

It is recommended to do HBT together with PDF

QUESTIONS?

Frequetly asked questions about Human Body Tests

HUMAN BODY TEST Mobility 2 contains 4 TESTS  that are evalueting lower body basic mobility, including ankle dorsiflexion, knee flexion, hip flexion (hamstring flexibility).

TEST 1 Bend Forward

TEST 2 Deep Squat

TEST 3 Heel To Butt

TEST 4 Active Straight Leg Raise

HUMAN BODY TEST Mobility 3 contains 5 TESTS  that are evalueting  your hip mobility, including flexion, extension, abduction, external and internal rotations.

TEST 1 Butterfly Sit

TEST 2 Half Lotus Sit

TEST 3 Press Knee Down

TEST 4 Knee To Chest

TEST 5 Deep Lunge

HUMAN BODY TEST Mobility 1

Test Your Shoulder and Thoracic Spine MOBILITY

ROUTINES

TO IMPROVE YOUR MOBILITY and LEG FLEXIBILITY

Click on the VIDEO and START immidiately improving your ankle, knee and hip mobility, and your leg flexibility.  These routines are simple but very effective. AND ALL FOR FREE!

ANKLE Mobility and Stability | Master DEEP SQUAT
ankle mobility and stability workout
}

30 MIN

Ankle Mobility

Yoga mat

Optional: towel, yoga block, wall bars

*If your calves are flexible and squating is not a problem for you, DON’T UNDERESTIMATE THIS ROUTINE and don’t skip it. This workout is great for the general leg flexibility and what is even more important it also focuses on stabilizing knee and ankle joints.

TARGET

  • Ankle dorsiflexion
  • Calf flexibility
  • Deep squat
    • lower body flexibility
    • ankle, knee, hip mobility
    • ankle, knee, hip stability
    • preparation for pistol squat
Z

IMPACT

  • Improved running economy
  • Proper squat pattern in loaded squats
  • Better vertical jump
Intense QUADS STRETCHES | Knee and Hip Mobility
stretching quads workout
}

30 MIN

Knee Mobility

Yoga mat

TARGET

  • Leg flexibility
  • Knee flexion
  • Knee extensors flexibility (Quads)
  • Knee flexors strength (Glutes, Hamstrings)
  • Ankle, knee and hip mobility
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Static stretches
  • Nerve mobilisation
  • Isometric exercises
  • Zaichik Stretching Technique
How To Improve HAMSTRING Flexibility FAST and WITHOUT PAIN
hamstring flexibility workout
}

35 MIN

Hamstring Flexibility

Yoga mat

Optional: resistance band, yoga block

TARGET

  • Leg flexibility
  • Hamstring flexibility
  • Touch your toes – Forward Bend
  • Ankle, knee, hip mobility
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Ballistic stretches
  • Isometric exercises
  • Muscle conditioning
  • Nerve mobilisation
  • Barre au sol
  • Qi-Gong
  • Kalaripayattu
  • Yoga
BEST HIP FLEXORS STRETCHES | Mobility and Flexibility Workout
hip flexors stretches workout
}

35 MIN

Hip Flexors Flexibility

Yoga mat

wall, sliding floor, peace of cloth, yoga block

TARGET

  • Leg flexibility
  • Hip flexors flexibility (Iliopsoas, Tensor fasciae latae, Pectineus, Quads)
  • Hip, knee and ankle mobility
  • Leg strength
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Yoga
  • Muscle Conditioning
  • Static stretches
  • Zaichik Stretching Technique
Hip Stretches – External Rotation // Improve LEG FLEXIBILITY
hip stretches for external hip rotation
}

35 MIN

External Hip Rotation

Yoga mat

Optional: towel, yoga block

TARGET

  • Hip Mobility
  • External hip Rotation
  • Leg flexibility
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Active stretches
  • Static stretches
  • Contemporary Dance
  • Kung Fu
  • Zaichik Stretching Technique
  • Barre au sol
  • Yoga
IMPROVE HIP MOBILITY – Internal Rotation | Stretches and Conditioning
Hip stretches for internal hip rotation
}

18 MIN

Internal Hip Rotation

Yoga mat

Optional: Towel

TARGET

  • Hip Mobility
  • Internal Hip Rotation
  • Leg flexibility
Z

DIFFERENT TECHNIQUES

  • Strengtheninig exercises
  • Muscle Conditioning
  • Dynamic stretches
  • Static stretches
  • Mobility exercises
  • Yoga
  • Zaichik Stretching Technique

Training Plan

Fundamentals

For Everybody

At Home

SUPPORT US ❤️

THANK YOU 🙏 😊