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WELCOME TO PRIME Hips

MOBILITY BLUEPRINT — 
Inside the Mobility Blueprint, your body is divided into three Zones.


Each Zone includes a simple assessment that shows you exactly where your mobility is limited and how to correct it. Your test results then guide you to the specific priming drills your body needs so you can move, lift, and perform better.

 
 

This process takes the guesswork out of mobility.
You’ll discover what’s tight, what’s weak, and what to focus on so you can unlock better movement—in minutes.

 
 
 

STEP 1: SQUAT TEST

 

The squat test focuses on the low back, hips, and the rest of your lower body.

To determine how well you function in this zone, you’ll preform a simple SQUAT TEST.

This test helps you self-assess your mobility, stability, and overall movement quality so you know exactly what to Prime before training.

 

STEP 2: SCORE YOUR TEST

 Scoring is simple:
 

  • PASS: You can complete all aspects of the test successfully and with control.

  • FAIL: You cannot complete any part of the test with proper form.

A “fail” simply identifies the area that needs priming, this is how you customize the most effective Pre-Primer for your body.

STEP 3: PRIME YOUR WORKOUTS

Before starting your workout: 

  • Select the appropriate stretches and activation exercises based on whether you passed or failed the Squat Test.

  • Spend 1–3 minutes per movement.

  • Keep the intensity low to moderate, this is a primer, not a workout.

 

SCORING YOUR TESTS

Scoring the test is simple, but the feedback it gives you is extremely valuable. The goal of the Squat Test is not perfection, it’s awareness. Each result helps you identify exactly what your body needs to move better and train more efficiently.

PASS

You pass the Squat Test if you can complete all of the following with control:

-You maintain full contact with the stick throughout the movement (head, upper back, and hips remain connected).

-You descend past 90 degrees at the hips and knees.

-Your heels and feet remain flat and grounded on the floor.

-Your elbows stay stacked and do not drift forward or backward.

A pass indicates good coordination between your hips, core, thoracic spine, and ankles. You still benefit from priming, but you do not require corrective emphasis before training.

FAIL

You fail the Squat Test if any of the following occur:

Back of the head comes off the stick

What this means:
Limited thoracic extension, poor postural control, or insufficient core stability.

You likely need more:
Thoracic mobility, postural awareness, and anterior core activation.

Elbows drift forward or backward

What this means:
Loss of upper-back control, shoulder mobility restrictions, or poor scapular stability.

You likely need more:
Thoracic rotation, scapular control, and upper-back engagement.

Depth does not exceed 90 degrees

What this means:
Restricted hip mobility, limited ankle dorsiflexion, or fear/avoidance of depth due to instability.

You likely need more:
Hip internal and external rotation, adductor mobility, and ankle mobility.

Heels lift or feet lose contact with the floor

What this means:
Ankle stiffness compromised foot stability, or poor weight distribution through the squat.

You likely need more:
Ankle mobility, foot strength, and posterior chain engagement.

Loss of any point of contact with the stick

What this means:
Breakdown in sequencing, bracing, or total-body coordination.

You likely need more:
Core stability, breathing control, and nervous system priming.

IMPORTANT NOTE

Failing a test does not mean you are broken. It simply highlights where your body needs more preparation before training. This is exactly why the Pre-Primer system exists- to address limitations before they turn into pain or compensation.

Use your results to select the most effective Zone-specific Pre-Primer movements, spend 8–15 minutes preparing your body, then train with confidence.

 

PRE-PRIMER MOVEMENTS 

 

Below are the recommended movements for your Pre-Primer Sessions.
You can cycle through all of them over time to see which ones your body responds to best.

Suggested Mobility Options:
• Froggers
• Couch Stretch
• Groin Stretch
• Single-Leg Bridge
• Cross-Leg Squat
• 90/90s
• Active Pigeon
• Mountain Climbers
• Waiter Bow
• Combat Stretch
• World’s Greatest Stretch

Choose the movements that feel the most effective for your needs that day.

HOW TO USE YOUR PRE-PRIMER

Before starting your regular workout: Select the appropriate movements based on whether you passed or failed the Squat Test.

Spend 1–3 minutes per movement.

Keep the intensity low to moderate — this is a primer, not a workout.

Refer to the demonstration videos for proper technique.

Estimated Time to Complete: 8–15 minutes.

TENSION POSING

Tension-posing movements, such as 90/90 are included for their ability to activate your central nervous system and deepen your mind–muscle connection before training.

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