Free Movement & Training Assessment

Section 1 — Basic Information & Context

Why this matters: Your age, body composition, and daily activity level affect how much training volume you can handle and how quickly you recover. This helps us set realistic expectations and appropriate training loads.

1.2 — Height & Weight (optional)

Height Weight

1.3 — Occupation Type — How would you describe your work? *

Sedentary (desk/computer) Mixed (some sitting, some moving) Standing (retail, teaching) Physical labor (construction, warehouse)

1.5 — Average Daily Movement — Approximate daily steps or general movement level: *

Section 2 — Primary Training Goals

Why this matters: Your goals determine the direction and emphasis of your programming. However, goals set direction — they don't grant permission to bypass prerequisites. Understanding what you want to achieve helps us balance your training appropriately.

2.1 — What do you want to achieve? (Select up to 3) *

Strength (get stronger) Mobility (move better, more range) Hypertrophy (build muscle) Weight loss / fat loss Weight gain / muscle gain Body composition (lose fat, gain muscle) Performance (sport, activity) Longevity / pain-free movement Mental health / stress regulation

2.2 — 12-Week Vision — What would meaningful progress look like for you in the next 8–12 weeks? Be specific. *

Section 5 — Joint & Movement Assessment

5.4 — Pain Status (confirmation) — How would you characterize pain as a limiter for you right now? *

Pain is my PRIMARY limiter — it's the main thing holding me back Pain is SECONDARY — present but not the main issue Pain is NOT currently limiting my training

5.5 — Joint-by-Joint CARs Assessment

Perform slow, controlled rotations (CARs) for each joint. Mark what you feel:

Cramping = Muscle cramps at end range (this is productive, not a problem)

Pain (Sharp/Dull/Nerve) = Any pain — stop and note the type

No Contraction = Can't feel the shortened/closing side muscle contracting

Only Stretching = Only feel stretch on the opening side, no active contraction

Additional Joints (if relevant)

Complete these only if you have known issues or concerns in these areas:

5.6 — Movement Pattern Assessment

Check any issues you experience during these fundamental patterns:

Section 8 — Weekly Programming Preference

Why this matters: B4 Fitness balances internal training (joint function, mobility, control) with external training (strength, muscle). Your preference helps us start with a structure you're comfortable with — though this may be adjusted based on your assessment findings.

8.1 — Preferred Weekly Structure — Which approach appeals to you? (This may be adjusted based on your needs) *

OPTION 1: High Internal / Moderate External (Best for: Significant mobility restrictions, injury history, building foundational capacity) OPTION 2: Balanced Internal / External (Best for: Moderate limitations, maintaining mobility while building strength) OPTION 3: Minimalist (Maintenance Internal + Goal-Focused External) (Best for: Minimal restrictions, established mobility, primarily strength/hypertrophy focused)

Note: Your final programming structure will be determined by your assessment findings, not just your preference. If your assessment reveals significant prerequisite limitations, we'll adjust accordingly.

Section 9 — Final Notes & Accountability

Why this matters: Your insight into your own body is valuable. This section lets you share anything we might have missed and confirms your commitment to honest communication — which is essential for safe, effective programming.

9.1 — In Your Own Words

What do you think is holding you back right now? * Anything you're worried about with training? *

9.2 — Accountability Agreement

Please confirm each of the following: *

I will report pain honestly and immediately. I understand this assessment and programming is not medical care. I will reassess weekly and communicate changes to my coach or the RAG agent. I take responsibility for my training decisions and outcomes.

Name / Signature * Date *

Left Hip	Cramping	Pain (Sharp/Dull/Nerve)	No Contraction	Only Stretching	Notes
Internal Rotation
External Rotation
Flexion
Extension
Abduction

Right Hip	Cramping	Pain (Sharp/Dull/Nerve)	No Contraction	Only Stretching	Notes
Internal Rotation
External Rotation
Flexion
Extension
Abduction

Neck	Cramping	Pain (Sharp/Dull/Nerve)	No Contraction	Only Stretching	Notes
Flexion
Extension
Left Rotation
Right Rotation
Left Lateral Flexion
Right Lateral Flexion

Thoracic / Lumbar Spine	Cramping	Pain (Sharp/Dull/Nerve)	No Contraction	Only Stretching	Notes
Flexion
Extension
Left Rotation
Right Rotation
Left Lateral Flexion
Right Lateral Flexion

Left Ankle	Cramping	Pain (Sharp/Dull/Nerve)	No Contraction	Only Stretching	Notes
Inversion
Eversion
Plantar Flexion
Dorsiflexion
Big Toe Extension
Big Toe Flexion

B4 Fitness Assessment