What is the Bunkie Test?

The Bunkie test is a functional endurance test to help identify functional stability, endurance, and control through some of the common fascial lines. It’s a series of 5 exercises, performed bilaterally (both sides). Its a simple test for identifying weak links in your ability to efficiency coordinate multiple muscles linked in a kinetic chain associated with particular movement patterns, and can help you identify weak links and patterns to program more specifically for your needs. Use this test as a progression on improvements in the functional mobility assessment posted about previously, and choose some of the exercise suggestions for your movement prep, active rest, and recovery days, specific to your weakest link in the test.

Performing the Bunkie Test

Perform the Bunkie tests on your forearms (or modified from hands) Choose a bench approximately the height of your upper arm, ideally. Hold for time, and record, testing each leg, in each position. Tests performed for over a minute pass a functional standard. Use the functional exercises listed below to improve your weakest test first. Perform 2-3 sets of max holds several days per week until you can complete each test, each limb for :60.

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Anterior Power Line Exercises

Posterior Power Line Exercises

Posterior Stabilizing Line

Lateral Stabilizing Line

Medial Stabilizing Line