Squat Test: To identify the main compensation pattern before training. Each fail has its own corrective focus: Elbows fall or upper body loses position Upper cross, thoracic extension, scapular control, external rotation, rib cage position Hips shift Asymmetrical hip control, internal rotation, adductor control, glute med, pelvic stability Your Squat Test is not about passing perfectly. It is about seeing how your body is organizing movement before you train. Different compensations mean different needs. If your elbows fall, we need to address your upper back, shoulders, ribs, and posture. If your hips shift, we need to address side to side hip control. If your knees cave in, we need to activate your glute med and improve foot control. If your knees bow out, we need to restore adductor control and internal rotation. If your feet turn out, we need to improve hip internal rotation, ankle mobility, and foot tripod. If your heels lift, we need more ankle dorsiflexion and foot strength. If you cannot reach depth, we need to open the hips and ankles and build confidence in the bottom position. If your pelvis tucks under, we need better bracing, pelvic control, and usable squat depth. If your ribs flare or your core disconnects, we need breathing, bracing, and top rib integration. The goal is to choose the right preparation for your body that day so you can train with better movement, better control, and less compensation. Knees cave in Glute med, external rotators, foot tripod, femur control Knees bow out Adductor weakness, internal rotation access, pelvic control Feet turn out Limited hip internal rotation, ankle dorsiflexion, foot control Heels lift Ankle mobility, calf restriction, foot strength, posterior chain control Lack of depth Ankle mobility, hip flexion, adductor mobility, squat pattern confidence Butt wink or rounded bottom Core bracing, pelvic control, hamstring tension, hip flexion strategy Loss of brace or ribs flare Breathing, top rib integration, anterior core, McGill 3, trunk stiffness Performs 3 slow squat reps with a dowel along the spine. Watch for: Head leaving stick Upper back losing contact Elbows falling forward or drifting Ribs flaring Hips shifting Knees caving in Knees bowing out Feet turning out Heels lifting Lack of depth Butt wink Loss of brace STEP 2 SCORE THE TEST PASS You can keep control, depth, foot contact, knee tracking, rib position, and stick contact. FAIL You show one or more compensation patterns. Instead of one generic fail category, choose the primer that matches the main compensation. If more than one issue shows up, pick the biggest limiter first.STEP 2 SCORE THE TEST PASS Client keeps control, depth, foot contact, knee tracking, rib position, and stick contact. FAIL Client shows one or more compensation patterns. Instead of one generic fail category, choose the primer that matches the main compensation. If more than one issue shows up, pick the biggest limiter first. Priority order: Pain or pinching Loss of brace or spine position Heels lifting or lack of depth Hip shift Knee collapse or bowing Upper body position

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The Body Blueprint Method: How to Finally See Results Without Burning Out Most women I work with come to me feeling stuck. They’ve dieted. They’ve trained hard. They’ve tracked their food. But their body either looks the same month after month—or they’re left feeling smaller, weaker, and burned out. Here’s the truth: It’s not about willpower. It’s not about eating less or training more. It’s about being in the right phase at the right time.

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Pre Prime Aesthetic is a 12 week, 4 day hypertrophy program designed to build lean muscle, sculpt your physique, and develop strength through progressive overload. With a strong emphasis on glute development, balanced muscle growth, and proper training progression, you'll follow structured workouts that maximize results while preparing you for the advanced phases of the Prime Aesthetic System.

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WELCOME TO THE MOVEMENT LAB This is more than a workout community. It's a place to learn how your body moves, understand why compensation happens, and build strength that lasts. Whether you're working through a hip shift, improving mobility, building muscle, or chasing a new PR, this is where you'll find support, education, and guidance every step of the way. Ask questions, celebrate your wins, share your progress, and keep learning. Welcome to The Movement Lab.

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PRIME ATHLETE is a 12 week training system designed to build a strong, sculpted, and athletic physique while improving rotational power, stability, speed, and force production. Through a progressive blend of sling training, athletic hypertrophy, unilateral and bilateral strength work, and explosive power development, this program develops muscle while enhancing movement quality and performance. The result is a resilient, well balanced athlete who looks strong, moves efficiently, and generates power in every plane of motion.

WHAT'S INCLUDED