Stable Endurance Training

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.

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.

Interested in assessing your core stability? Sign up for a complimentary coaching call to discuss coaching and assessment options, or head over to our marketplace for the full program delivered in app.

Anterior Power Line

Posterior Power Line

Posterior Stabilizing Line

Lateral Stabilizing Line

Medial Stabilizing Line

Anterior Power Line Exercises

Core Rock

Plank Alternating Limb Lifts

Posterior Power Line Exercises

Birddog

Straight Leg Bridge

Posterior Stabilizing Line

Leg Lock Bridge

Crab Reach

Lateral Stabilizing Line

Side Front Side Plank

Side Plank TSpine Rotation

Medial Stabilizing Line

Reverse Salamander

Copenhagen Plank