Dad Ready Assessment
Most men over 35 don't have a training problem — they have an awareness problem. Find out exactly where you stand.
No equipment needed. Do it right where you are.
The Basics
Context matters. Tell us where you're starting.
Nervous System Check
Breathing dictates stability. Be honest — this isn't a test you can fail.
Rate each: 0 = Never to 3 = Very Often
Do you feel tense during a typical day?
Cold hands or feet when others seem comfortable?
Yawning often when you're not just tired or bored?
Mouth breathing at night or waking with dry mouth?
Instructions
- Sit or stand tall, relaxed
- Take 3-5 easy breaths through your nose
- Normal inhale, then normal exhale through nose
- Pinch your nose and start the timer
- Stop at first urge to breathe (swallow, throat tightening, or mental urge)
This is NOT a max effort — stop at the first clear urge to breathe.
Pain & Recovery
We build you up, not break you down. We need to know your limits.
Movement Screen
Watch the demo video, then test these 4 movements right now. All standing — no equipment needed.
1. Toe Touch Series
Stand with feet together. Bend forward and reach for your toes. Then try split stance: left foot forward, reach to each toe. Switch feet and repeat.
Notice: Where do you feel tight? Hamstrings, calves, low back? Any left/right difference?
2. Standing Rotation
Stand tall, heels together, palms pressed with fingers pointing straight ahead at chest level. Rotate your upper body to the left as far as comfortable, then right. Keep hips facing forward.
Notice: Which direction felt more restricted or blocked?
3. Squat
Feet shoulder-width, toes slightly out. Squat as low as you can without heels lifting. Pause at bottom, then stand.
Notice: How deep could you go? How hard was it to stand back up?
4. Forward Reach (Single-Leg)
Stand about 2.5 foot lengths from a wall. Keep one foot planted (heel down), reach the other foot forward to touch the wall. Return with control. Switch sides.
Notice: Balance stable or wobbly? Ankle restriction?
The Reset
Most movement restrictions start with the nervous system. Let's reset it.
Instructions
- Follow the video for 2 minutes
- Focus purely on nasal breathing
- Mouth closed, tongue on the roof of your mouth behind teeth
- Smooth, quiet inhales and exhales
The Retest
Stand up. Retest your WORST movement from before.
Calculating...
Your personalized assessment is being compiled.
Your Breakdown
Turn This Into Action
You've got the data. Let's turn it into a 15-minute game plan you can actually stick to.
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