Training Level 4

Have been consistent with TheGoodLifePT program - its frequency, reps, sets, weight, etc 90% or more for 2+ months.

Set new Personal Records (PRs) consistently (every 3-4 weeks)

Regularly participate in sport/hobby that is physically demanding - averages at least 1 day per week each month (minimum).

Experience normal muscle soreness, but any symptoms consistent with tendonitis/etc is dealt with quickly and resolved through effective activity/rest balance.

Strength: Warrants gross grade of 4+/5 or better throughout entire body.

Flexibility/Mobility: No areas of restriction remain with exception of anything that is not likely to change due to past medical history.

BMI no higher than Overweight category.

Knowledge Base: Can independently state or explain the rest/activity balance, general tissue adaptation/anatomy - understands and can manipulate exercise variables independently.

Actively pursuing their Joy: You have declared something as what genuinely brings you joy. This will hopefully expand/evolve as you are physically more capable. At least 1 time per week.

Social Contribution: You volunteer your time in some way for at least one hour per month.

Demonstrate optimal body mechanics with fundamental movement patterns under load x 3 reps:

Squat (75% of bodyweight or more)

Step-Up (25% of bodyweight or more)

Step-Down (25% of bodyweight or more)

Lunge (25% of bodyweight or more)

Lateral Cut (Resisted)

Pick-Up (40% of bodyweight or more)

Press (50% of bodyweight or more)

Row (50% of bodyweight or more)

Overhead Press (25% of bodyweight or more)