September 19, 2025

The MAP Movement Check: 10 Steps to Better Mobility and Stability

10 minutes

Welcome to Simply Walk the Talk. In this class-style episode Josh Holland from System Fit guides a practical movement session you can follow at home or coach in a small group. Start from your toes and work up: joint rolls, hip and shoulder mobility, an overhead squat check, single-leg balance progressions, and a short reactive jumping drill. Josh also introduces his MAP (Movement Analysis Pattern) — a 10-step assessment that quickly identifies mobility and stability limitations.

Note: This episode contains a lot of visual demonstrations (movement patterns, balance progressions, and form checks). To follow the drills visually, watch the full movement demo on YouTube: https://youtu.be/kcJrgxGW6Yk

Whether you’re a coach looking for an easy routine to test clients, an athlete trying to clean up form, or someone who wants to move better for daily life, this episode gives clear cues and repeatable drills. There’s also a brief overview of how EMS suits can be used for circulation and recovery — a tool to layer on top of good movement practice, not a replacement.

Timestamps (cleaned & listener-friendly — start marker included)

00:00 START — Intro & show opening
01:00 Josh introduces the session and goals
02:00 Joint rolls — toes, ankles, knees, wrists, hips
03:00 Hip & spine mobility, shoulder and neck mobility drills
04:30 Arm swings, chin-tuck and neck mobility
05:00 Introduction to MAP (Movement Analysis Pattern) assessment
05:30 MAP step 1: Deep squat setup + knee anchoring
06:00 MAP step 2: Arms forward (thumbs up) — posterior chain check
06:30 MAP step 3: Hands behind head — elbow width checkpoint
06:45 MAP step 4: Arms overhead — overhead mobility
07:00 MAP step 5–6: Overhead squat into single-leg lift (balance test)
07:30 MAP step 7–9: Rotate with knee at midline — stability challenge
08:00 MAP step 10: Jump prep and controlled landing / reactive clap sequence
09:00 Combining movement layers — coordination progressions
09:30 Single-leg balance practice, yoga mat fold progression
10:00 Slack block & two-minute balance goal
10:20 Transition to stations & training start
11:00 System Fit EMS suit explanation — relaxation mode & recovery uses
12:00 Closing, Q&A offer, where to follow System Fit