Tragic Zero to Mobility Hero: The 12-Week Mobility Challenge That Works Every Time

Imagine if there was no DMV, no vehicle inspections. Picture roads full of cars that have never been tested – broken tail lights, failing brakes, worn-out tires. Sounds crazy dangerous, right?

But that’s exactly what most of us do with our bodies.

We ignore the warning signs. We put duct tape over the low oil and check engine light. We pray that the weird noises will go away on their own. We keep driving our body into the ground, day after day, until something major breaks down.

That’s why we created what you can think of as a DMV for your body – the Athletic Movement Screening. It’s 12 standardized mobility tests that show you exactly where your body stands right now. No mechanics needed, no fancy equipment – just you and these basic human movements that every healthy body should be able to do without pain and struggle.

Just like a car inspection, you either pass or fail each test. And just like you wouldn’t want to drive a car that fails inspection, you shouldn’t be okay with failing these basic movement tests.

The good news? Unlike a car, your body can repair and upgrade itself – if you give it the right maintenance. That’s exactly what our 12-week program is designed to do.

Let’s start with Why. Before you start any mobility work, you need a solid reason WHY you’re doing this. Not some vague “I want to be healthier” stuff – but a real, specific reason that hits home for You. Here are the top reasons we came up that could make people want to stick to the 12 week mobility challenge. Pick one that actually matters to you:

TOP 15 MOBILITY MOTIVATORS:

1. Being able to wipe your own butt and put on socks when you’re older (basic dignity matters)
2. Playing on the floor with kids/grandkids and getting up easily
3. Moving with grace and natural confidence – because let’s face it, it’s attractive
4. Being the parent your kids brag about – the one who can outrun and outplay other parents
5. Getting out of a car quickly in an emergency
6. Moving without pain during everyday tasks like cleaning or shopping
7. Going hiking with friends without being the slowest one
8. Picking up a child without blowing your back out
9. Using the bathroom alone (forever)
10. Getting in and out of car without struggle and pain
11. Working extra hours without back pain
12. Playing sports without getting injured
13. Traveling without worrying about heavy luggage
14. Dancing without feeling clumsy
15. Getting a perfect score on mobility tests – because if you can’t get a 12/12 on basic human movements, something’s wrong

Now that you have a strong motivator, let’s get ready to put your body through inspection!

Now let’s check where you stand with these 12 mobility tests. This isn’t about how strong or fit you are – it’s about how well your body moves through basic positions that every healthy human should be able to do. Let’s see what’s working, what needs fixing, and get you back to moving the way you’re meant to.

Scoring is dead simple: 1 or 0.

You get a 1 if you can do the movement smoothly on your first try.

You get a 0 if:

– You need multiple attempts or lose your balance

– You feel any pain (this is a big red flag)

– You can’t complete the movement

Here are the 12 movements/positions

1. Standing Forward Fold – Touch the floor with fingertips, straight arms and legs.
2. Crisscross getup– Cross ankles, sit down and stand up without hands assistance
3. Squat 1 min – Arms over head. Heels can be elevated in air or onto a ledge.
4. Lizard Lunge grab foot – Start with your hips low. No hamstring cramp, no momentum swinging the foot closer.
5. Wall Wheel – walk hands as low as you can, make sure you don’t slip and hurt your neck. Put a tape on one thumb and place the tape as low as you can on the wall. One attempt only.
6. Bow pose –  grab ankles lying on your belly. Stay for 10 seconds
7. Plow pose + heel tap – feet together, lower back flat, heels to floor straight legs, use momentum if needed, if your neck structure stops the movement, doing this off a 1-2 inch surface with your head lower is ok. Stay for 10 seconds without supporting your hips, meaning you should be able to be upside down and balance on your shoulders
8. Crow – How many seconds can you hold it? 10 sec = 1 point, 20 sec  = still just 1 point.
9. Lunge to front kick – hands on head, stand on a line, going slow is ok, but stumbling is not.
10. Side plank  – 5 sec,  eyes closed, foot off
11. Funky chair – Touch elbows to knee and ankle, up to balance 3x each side
12. Kick to handstand – against wall, remember: one attempt only. Stay for 10 seconds
13. Kung fu stretching – straddle, tap one knee without touching the floor. Sit down without touching the floor with hands. Sit back up, one finger allowed to support on the way up.

⚠️⚠️IMPORTANT: If any of these movements cause pain, that’s your body screaming for help. Pain during basic human movements means mobility work isn’t just a “nice to have” – it’s a “must do, starting today.”
A healthy body should be able to do all of these movements pain-free.

Here’s the truth: Even if you’re 20, what you do today shapes your last 10 years of life. Sitting in a chair all day isn’t just wasting time – it’s shooting yourself (your older self) in the foot. Why waste your youth making dumb choices when you can build habits that make you feel good now and set you up for a strong future? You’re either putting in the work now, or you’ll be forced to deal with the consequences later.

Maximum score is 12 points.

After these tests, you might be feeling a bit shocked – most people are. But here’s the good news: we’ve built a complete 12-week program that targets exactly these movements you just tested.

This test serves three big purposes:

1. It’s your reality check – no sugar coating where you stand right now
2. It lights a fire under your butt to actually do something about it
3. It gives you a clear starting point to measure your progress against

Over the next 12 weeks, you’ll work on these exact movements in different ways, through daily classes that build on each other. We’re not just throwing random stretches at you – every session is designed to improve these fundamental movements that your body needs.

And the best part? In 12 weeks, you’ll do this test again. But this time, you’ll be ready for it. You’ll see exactly how far you’ve come. There’s nothing quite like going from “ouch, that hurts” or “I can’t do that” to smooth, pain-free movement.

Ready to fix those zeros and turn them into ones? Let’s get started with Day 1 of your mobility journey. Your future self will thank you.

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