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Movement Plan | John Doe · LA Sports Recovery

LA Sports Recovery · We do damage control

Your Personal
Movement Map

DATE: [Assessment Date] · [Initial Assessment / Reassessment]

[Sex] · [Age] years old

[Sport / Primary Activity]

LA Sports Recovery · VitaKinesis LLC · Movement is Life

Your Profile

Name

[Client Name]

Date

[Assessment Date]

Age / Sex

[Age] · [Sex]

Sport

[Sport / Activity]

Goal

[Primary goal in plain language]

Stage

[Stage 1 — Foundation]

What Brought You In

📍

[Chief complaint]

[One or two sentences in plain, second-person language describing what the client is feeling and where. Frame it as a movement signal, not a diagnosis.]

⚡

[Secondary complaint]

[Optional. Duplicate or delete this complaint-item block per client.]

[Optional note.] [Use for consent on file, intake context, or items set aside for next session. Delete this block if not needed.]

Observed Pattern[Primary Pattern]

Preferred Side[Lateralization — RLP / LLP]

Compensation Layer[Tertiary layer, or delete]

Movement to Build[Worst Measurement — e.g. Hip IR __°]

Where You Are[Stage 1 — Foundation]

What we noticed — the big picture

[One short paragraph in plain, second-person language. Name the primary pattern, the side preference, and the single movement you most want to grow, in everyday terms. Connect it gently to what the client has been feeling. Close by framing this stage as restoring movement options the body has been missing. No diagnosis language.]

Hi [First Name] — welcome to your plan

A snapshot of what we noticed together, and what we're going to work on

[Warm welcome paragraph. This document is yours to keep, revisit, and share. It is built around what we found together during your session — observations and a plan, not a diagnosis. Frame the client's pattern as smart adaptation, and this stage as gently restoring movement options. Second person throughout.]

What We Found — Your Movement Story

Layered · all connected · all improvable

What We See — Whole Body

[Primary Pattern]

[Plain-language explanation of the primary postural archetype and what it means for this client. Reference which views/tests show it.]

Where we start

What We See — Side Preference

[Lateralization]

[Plain-language explanation of the side preference and the measurements behind it.]

Side preference

What We See — Balance Adjustment

[Tertiary layer]

[Optional third layer, e.g. a compensatory shift. Delete this card if there is no tertiary layer.]

Balance response

📋 [Optional context note]

[Use this callout for an important nuance — e.g. why a muscle feels weak when it is actually well-positioned, or how a symptom connects to the pattern. Delete if not needed.]

Your movement strengths — what is already working well

✅ [Strength test]

[Value — At Goal]

[One line on why this is a resource to build from. Duplicate or delete these cards per client.]

✅ [Strength test]

[Value]

[One line.]

Postural Assessment — 4-View Analysis

[Assessment Date] · Static standing posture · Landmarks plotted by app

📷

Anterior (Front)
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Anterior (Front) View

📷

Left Lateral
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Left Lateral View

📷

Posterior (Back)
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Posterior (Back) View

📷

Right Lateral
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Right Lateral View

📐 Anterior (Front) View

[Frontal-plane read: pelvic shift and weight-bearing dominance, knee tracking, foot loading, shoulder/rib observations. Anterior view = frontal-plane pelvic shift and weight-bearing dominance.]

📐 Left Lateral View

[Sagittal-plane read: plumb line, lumbar curve, rib flare, hip-center position, head position. Confirm the primary archetype here.]

📐 Posterior (Back) View

[Posterior view = scapular position, calcaneal inversion/eversion, arch height. Tie to the lateralization.]

📐 Right Lateral View

[Right sagittal read. Note whether the archetype is bilateral.]

Range of Motion — Your Numbers

[Assessment Date] · Active & passive battery · Left vs Right

How to read this table

Each row is a movement we measured on both sides. "Limited" means roughly 10° or more below full range (5° for the neck). Green badges are at goal; amber badges are building this stage. Only tests actually performed are listed — delete rows you did not run, and delete the Worst Measurement note if no SoP battery was collected.

Movement	Left	Right	Full / Goal	Status	Note
[Movement — passive ★★]	[L]	[R]	[goal]	[Building]	[short note]
[Movement ★]	[L]	[R]	[goal]	[At Goal]	[short note]
[Add or delete rows per client]	[L]	[R]	[goal]	[Scheduled]	[short note]

Worst Measurement: [test name, value]. [This single lowest value from the Active/Passive SoP battery gates the stage. A more typical range is [goal]. Keep this note only if a SoP battery was collected.]

★ = most informative test for our methodology. ★★ = a Stage 1 focus area. Stage 1 markers (Conor Harris Progression Model, Week 7): SLR ≥ 50° cold, Hip Extension full, Shoulder ER ≥ 50° (APT) / Shoulder IR ≥ 50° (Swayback).

Thermal Imaging — Heat Mapping

Supporting observations · Reviewed by your massage therapist · [Assessment Date]

How to read the thermal images

The scale bar is always on the right of each image. Blue = cooler tissue (often lengthened or less active). Red and orange = warmer tissue (often working harder). Yellow-green sits in between — warm and loaded, not maxed out. These are supporting observations that line up alongside the movement testing; they do not determine the pattern on their own.

🌡️

Anterior thermal
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Anterior · [°F range]

🌡️

Left lateral thermal
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Left Lateral · [°F range]

🌡️

Posterior thermal
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Posterior · [°F range]

🌡️

Right lateral thermal
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Right Lateral · [°F range]

Clinician review — provisional. All thermal attributions on this page are provisional and reviewed before finalization. If any region was covered by clothing, treat a "cool" reading there as fabric blocking emission, not quiet tissue, and exclude it from the notes below.

Anterior & Left Lateral (exposed skin only)

[Region][~°F][Working / overactive]

[Region][~°F][Warm / loaded]

[Covered region]Covered[Clothing — not assessed]

Posterior & Right Lateral (exposed skin only)

[Region][~°F][Warm / loaded]

[Region][~°F][Note]

[Covered region]Covered[Clothing — not assessed]

What the heat map suggests (exposed skin only)

[Short, provisional read that ties the visible warm/cool zones back to the movement testing. State plainly that covered regions were not assessed, and that thermal supports rather than replaces the testing.]

How You Walk — A Closer Look

Video observation · Posterior & lateral views · Play, slow down, step frame by frame

What watching you walk adds to the picture

Standing posture shows your ranges at rest; walking shows how your body uses or works around them in real life. Use the player below — press play, slow it to 0.25×, or tap the Frame buttons to step one frame at a time. The observations underneath were taken from this footage, frame by frame, and line up with the movement testing.

Posterior view

🎬

Upload gait video — posterior view
paste the WP media URL into <source src>

0.00s · frame 0

Tip: set data-fps on the player to your clip's real frame rate (often 30 or 60) so each Frame tap advances exactly one frame.

🦶 Loading & Mid-Stance — lateralized side

[At midstance on the lateralized side, describe pelvis elevation, spinal rotation toward that side, contralateral head side-bend, and foot contact. Tie to the lateralization call.]

⚖️ Single-Leg Stance — non-lateralized side

[Describe how the other side loads — arch behavior, pelvic distortion, and whether the client fully "occupies" that hip. Connect to femoral IR availability.]

Lateral view

🎬

Upload gait video — lateral view
paste the WP media URL into <source src>

0.00s · frame 0

📐 Sagittal posture during walking

[Lumbar curve, pelvic tilt, rib flare, head position, knee behavior before contact. Confirm the archetype seen in the postural photos.]

🦵 Hip extension & push-off

[Describe push-off strategy and step length relative to available hip extension.]

How gait connects to everything else

[Short close: how the walking findings match the testing, and the reassuring note that gait shifts on its own as range returns — the client does not need to practice "walking correctly."]

What Your Muscles Are Doing Right Now

Working-hard zones · resting zones · adaptation, not damage

[APT guideline — keep for APT clients]: In an APT pattern the glutes and hamstrings are already lengthened and quiet, so no glute or hamstring rolling or stretching this stage. All self-care stays on the front-of-body chain and the compensators (QL, lat, thoracic). For a Swayback client, replace this note with the posterior-chain + anterior-thorax guidance.

Currently Working Extra Hard [Release targets]

[Muscle — side]
[Why it is working hard and how it ties to the pattern. Duplicate or delete these per client.]
[Priority]
[Muscle]
[Why.]
[Active]
[Muscle]
[Why.]
[Working Hard]

Currently Taking a Backseat Do NOT Release These

[Muscle — lengthened/inhibited]
[Why these are quiet/lengthened and should be activated through position, not released.]
Activate, Don't Release
[Muscle]
[Why.]
Lengthened

Self-Care at Home

3–5 minutes · best before your daily movement work · [front-of-body focus]

[Technique — Tool]

TOOL: [tool] · REGION: [region]

[Plain second-person instructions and what it is for. Duplicate or delete release-card blocks per client. For APT clients keep every item on the anterior chain — never glutes or hamstrings.]

[duration · side · pressure cue]

[Technique — Tool]

TOOL: [tool] · REGION: [region]

[Instructions.]

[duration · side · cue]

[Technique — Tool]

TOOL: [tool] · REGION: [region]

[Instructions.]

[duration · side · cue]

Hands-On Sessions Work Beautifully With Self-Care

Focused soft-tissue work, cupping, and gentle myofascial techniques meet your specific movement pattern where it is. That is what your sessions at LA Sports Recovery are built around. Your self-care at home is powerful between sessions, and the hands-on work fits naturally alongside it.

Book Your Session → lasportsrecovery.com

2260 Centinela Ave, Los Angeles · (760) 999-0064 · lasportsrecovery.com

Rolling Techniques

Foam roller and ball options for your pattern

Why these specific rolls

[State which tissues to target for this pattern and which are off-limits this stage. For APT: no glute or hamstring rolling. Use as a 3–5 minute warm-up before daily movement or gym work.]

▶

[Technique name]

[when to use]

[What it does and why it fits this client's pattern.]

How to do it[cue]

Dose[time · side]

When to skip the rolls

If tissue feels reactive that day, skip the rolls and go straight to the breathing-led drills. Rolls are an adjunct, never a requirement.

Your Daily Movement — [Stage 1]

[3–5] options · ~10 minutes · every day beats once a week

[Why this stage starts where it does]

[One short paragraph on the stage rationale in plain language — e.g. why Stage 1 lives on the floor: offering the nervous system new options from a supported position. One short paragraph only, no phase-gate jargon as the dominant framing.]

▶

[Drill name]

01 · [focus]

[What it does and why it fits this client. Second person. For clients with an injury/limitation, note a pain-free modification.]

Sets / Reps[e.g. 2–3 × 5–8 breaths]

Cue[key cue]

Gym Program — [Stage 1] Strength Work

Position-first loading · supports the plan · best after your warm-up

📋 What this gym program is for

[Short framing: built around this client's pattern; position-first, stack-first loading; warm-up first; match loads side to side. Keep it plain.]

[Stage 1] gym principles (from the Conor Harris methodology)

[Heel elevation for squats, horizontal pulling before overhead pressing, barbell back squats on pause until markers are met, etc. Adjust per client and stage.]

Block A — [Bilateral Lower + Core]

Block B — [Unilateral Lower]

Block C — [Upper Body]

[Sport / Focus] — [subtitle]

[e.g. Warm up · during · after · if pain]

[Section intro]

[Plain-language intro for this sport or focus area.]

Warm Up Before

▶

[Drill name]

[focus]

[Why.]

Cue[cue]

Dose[dose]

During — Watch-Fors

[Plain cues to notice during the activity.]

After / Reset

[Reset guidance.]

If Pain

[Pattern-safe release guidance.]

Living with Your Pattern — Small Wins Every Day

Tiny habit shifts that add up · your body is always listening

🪢 Dead Hang

Hang from a bar with relaxed shoulders for 20–40 seconds a day to decompress the spine and open the lats. Watch the demo.
For a shoulder injury or limitation: keep the feet supported, stay pain-free, and get cleared by your doctor before a full hang.

🫁 Breathing & Stress

Five slow nasal breaths between tasks lowers background tension. Try 5 seconds in through the nose, 8 seconds out.
[Add a grounding or stress note relevant to this client.]

🖥️ Eye & Monitor Breaks

Every 30–40 minutes, look to a far point for 20 seconds and reset your posture — ribs down, long spine.
[Desk/setup note if relevant.]

💤 Sleep Positions

Side sleeping with a pillow between the knees keeps the pelvis from loading asymmetrically overnight.
On your back, a small pillow under the knees eases the lower back out of full extension.

🚶 Walking Awareness

[Cue relevant to the pattern — a curiosity check, not a correction to force.]
[Standing/weight-shift note.]

📅 The 4-Session Rhythm

Work in 4-session blocks of consistent daily drills + gym, then retest your key numbers and reassess together.
Ten minutes daily beats one long session a week — the nervous system learns through repetition.

Progress Tracking — Self-Checks & [Stage 1] Markers

Check cold · same surface · every 3–4 weeks · markers from the Conor Harris Progression Model

How progress tracking works

Your markers are the movement signals that suggest your body is ready for the next stage. One rule matters most: always check cold, before any warm-up or rolling. Same firm surface, same time of day, same position every time. You move up only when every marker is met, not the average.

[Stage 1 → Stage 2] Markers · Currently Building

[Marker — e.g. SLR ≥ 50° cold both sides]

[Where the client is today and the focus that moves it.]

[Building]

[Marker]

[Note.]

✓ Met

[Marker]

[Note.]

[Building]

Your Self-Checks — Run Cold Every 3–4 Weeks

▶

Straight Leg Raise (SLR) Self-Test

Stage 1 Marker

[How to run it and what counts as the marker. Same surface, same cold state each time.]

▶

Hip Extension Self-Test

Stage 1 Marker

[How to run it and what counts as the marker.]

▶

Pelvic Rotation Self-Test

Stage 2 Marker

[How to run it and what counts as the marker. Delete any self-check not relevant to this client.]