Most weekend injuries aren't caused by the activity itself—they're caused by the gap between your current capacity and the demand you place on your body. In this episode, Dr. Nick Kuiper introduces the Weekend Capacity Test, a practical framework for assessing whether your body is ready for the weekend you have planned. He breaks down: • **What is Capacity?** Your body's ability to handle physical, metabolic, and neurological demand without breaking down—and why it fluctuates based on your weekly habits. • **The Capacity Gap:** The space between what your body can handle and what you're asking it to do—where most injuries happen. • **The Weekend Capacity Test:** Five critical questions to assess your readiness: 1. Can I move through a full range of motion without compensation? (Single-leg hip flexion test) 2. Can I stabilize under load? (60-second plank test) 3. Can I generate force without pain? (10 bodyweight squats) 4. Can I move dynamically without hesitation? (5 walking lunges per leg) 5. How did I feel this morning when I woke up? (Morning stiffness assessment) • **Three Options if You Fail the Test:** - Modify the activity to match your current capacity (e.g., 60% rule, reduce duration) - Prepare your body first with a 15-20 minute warm-up protocol - Invest in a recovery session (soft tissue therapy, manipulation, acupuncture) • **The Capacity-Building Framework:** How to build long-term resilience through baseline daily movement (10-15 min), loading tissues twice weekly (strength training), and respecting the 30-30 rule (30 seconds of movement for every 30 minutes of sitting). **Key Topics:** • Weekend Capacity Test and self-assessment • Capacity gap and injury prevention • Single-leg hip flexion test for mobility • Plank test for core stability • Bodyweight squat assessment • Walking lunge test for motor control • The 60% rule for weekend activity • 15-20 minute pre-activity warm-up protocol • Proactive recovery sessions • Capacity-building framework for the week • The 30-30 movement rule **Stay Proactive with Team Absolute:** At Absolute, we believe the best recovery is proactive, not reactive. We help you assess your capacity, address restrictions, and build the resilience you need to handle anything life throws at you—without injury. **Connect with Team Absolute:** • **Book an Assessment:** [email protected] • **Visit our Website:** absoluterw.com • **Follow us on Instagram:** @absoluterw_Burlington **Keywords:** weekend capacity test, injury prevention, capacity gap, Burlington physiotherapy, movement assessment, mobility testing, core stability, motor control, proactive recovery, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, weekend warrior syndrome, self-assessment, body readiness, tissue resilience.