Assessment & Progress Photos

It's time to track your progress! Our assessment and progress photo process allows you to measure and document your progress in a single place.

Let's get started.

Step 1. Take Your Progress Photos

One of the best ways to see if your mobility training is making an impact is with progress pictures. You can use the images below as a guide, post them in the #TEAMPRIMAL Facebook Group every 12 weeks, and use the hashtag #TeamPrimal so our coaches are notified! 

Here’s how to do it: 

• Make sure you have bare feet
• Wear tight-fitting clothes
• Ensure the photos are VERY clear, so it’s easy to assess and see the differences! 
• Take photos at eye level 

Here’s what the photos should look like:

Step 2: Submit Your Progress Pictures

Now, in the #TEAMPRIMAL Private Facebook Community, click ‘Create Post.’ Select the 'Photos' icon from the post menu and select your progress photos. Write a brief description of the images and use the hashtag #teamprimal, then click 'Post' to post the images.

Step 3: Complete Your Assessment

Please watch the videos below and follow the instructions to perform your assessment tests. This assessment protocol should be completed every 12 weeks and posted in the #TEAMPRIMAL Private Facebook Community.

We will remind you every 12 weeks via email when your assessments and progress photos are ready to be updated (unless you unsubscribe from our emails–then you’re on your own).

1. Kneeling Dorsiflexion

Here's who to complete the Primal Mobility Kneeling Dorsiflexion Test:

• Remove shoes
• Grab a dowel/broomstick
• Get into a kneeling position
• Place your fist in front of your big toe
• Dowel will go on the opposite side of fist
• While keeping the heel on the floor, drive your knee over the toes toward the outside of the stick and hold 3 seconds
• Come back to start, then send knee over toes as far as you can on the inside of the stick and hold 3 seconds
• Perform on both sides

2. Hip Rotation

Here's how to complete the Primal Mobility Hip Rotation Assessment:

• Sit on a bench/box/chair/etc
• Keep knee stationary
• Rotate the foot away from the body (internal rotation) as far as you can and hold for 10 seconds
• Then rotate the foot toward the midline of the body (external rotation) as far as able and hold for 10 seconds
• Perform on both sides

3. Prone Shoulder Flexion

Here's how to complete The Primal Mobility Prone Shoulder Flexion Assessment Test:

• Lying on stomach with forehead resting on the non-working arm
• Keep core and glutes engaged
• With elbow locked out and arm directly overhead, lift arm as high as able off of the floor and hold for 10 seconds
• Perform on both sides

4. Bodyweight Squat

Here's how to complete the Primal Mobility Bodyweight Squat Assessment Test:

• Do not wear shoes for this assessment
• Start with a side view and get into your comfortable squat stance
• Get into deepest ACTIVE squat as possible and hold for 10 seconds
• Then stand and turn to face the camera and perform the squat again for 10 seconds

Step 4: Submit Your Assessment

Now, in the #TEAMPRIMAL Private Facebook Community, click ‘Create Post.’ Select the 'Photos/Videos' icon from the post menu and select your assessment videos. Write a brief description of your experience doing the assessments and use the hashtag #assessment, then click 'Post' to post the images. 

Step 5: Celebrate

You've done it! You've completed your assessment and submitted your before-progress pictures. Now it's time to celebrate how far you've come and get ready for the next 12 weeks of progress! Keep up the hard work and dedication, and we’re pumped to get started with you!

Remember, consistency is key to achieving your mobility goals. We're proud of you and excited to see your progress!