Your Body Isn’t Random—So Why Should Your Exercise Plan Be?
You might think all exercise programmes are built the same—just copy, paste, and push play.
But not here. Personalised fitness programmes is what I specialise in.
I don’t guess. I assess.
Because your body isn’t like anyone else’s—and your plan shouldn’t be either.
What Is the 4 Sign Test (And Why Do I Use It?)
One of the first tests I use in your Honest Body Assessment is something I call the 4 Sign Test. It’s named that because of the shape your legs form—like the number 4—when you bring one ankle over your opposite knee. Thisis a personalised assessment to inform your fitness programming.
It seems simple. But this single movement tells me a lot about how your hips are functioning.
Here’s what I’m looking for:
- Is your top leg parallel to the floor (ideal), or sticking up toward the ceiling (tightness)?
- Can you keep your back relaxed and supported?
- Are your hips moving symmetrically?
If your knee points upwards rather than out to the side, it tells me your hip muscles are tight—and likely restricting your natural movement pattern.
But I don’t stop there.
I might also check your forward fold to see how your glutes, hamstrings, or even your lower back are affecting that tight hip. Because one muscle rarely works alone—your body is an integrated system, and your pain or restriction might be coming from somewhere else entirely.
How This Informs Your Personal Programme
This is exactly why I never offer generic fitness plans. I offer personalised fitness programmes.
When I know how you perform on the 4 Sign Test—and 25 other key assessments—I can:
✔️ Choose the right therapy-based exercises to release tension
✔️ Strengthen the right muscles (not just the obvious ones)
✔️ Avoid movements that aggravate pain or cause compensation
✔️ Sequence your sessions so your whole body works in harmony
This isn’t “fitness for the sake of fitness.”
This is a strategy. A system.
A way to support your body as it is now—and help it feel freer, stronger, and more at ease.
How the 4 Sign Test Fits Into the Honest Body Transformation
Inside the Honest Body Programme, you don’t just get workouts.
You get a personalised full-body discovery process where we map your movement, identify your compensations, and build a fitness plan that works for your body—not against it.
The 4 Sign Test is just one of 26 movement assessments I use to tailor your transformation.
From there, we progress together:
- Through bespoke strength and mobility plans
- With movement re-education
- Toward a body that feels powerful and pain-free
🎥 Want to See the 4 Sign Test in Action?
Watch it here: Vimeo – 4 Sign Test
And if it feels tight, awkward, or lopsided? That’s your body asking for the right kind of support—not just more reps or more stretching.
Ready to Find Out What Your Body’s Telling You?
Start with my free 5-video Honest Body Series—where I guide you through foundational tests and what they mean.
🟣 Then book a 1:1 Assessment to go deeper
🔵 Or explore the full 6-month transformation plan if you’re ready to move with purpose and clarity
Because you don’t need more workouts.
You need a movement plan that understands your body.
👉 Book your Honest Body Assessment
👉 Book Your Honest Body Rest