Built to Move 10 Tests PDF: A Comprehensive Overview (Updated 12/22/2025)
Built to Move presents 10 physical practices and tests designed to enhance bodily function, mobility, and overall wellness, all conveniently compiled into a downloadable PDF.
This resource details assessments like the Sit and Rise Test, Breath-Hold Test, and Couch Test, alongside simple habits for workout optimization, as of today, 12/22/2025.
What is “Built to Move”?
Built to Move is a comprehensive system centered around ten fundamental physical tests designed to provide a snapshot of an individual’s current physical capabilities and identify areas for potential improvement. It’s more than just a series of exercises; it’s a framework for understanding how well your body functions in everyday movements.
The core concept revolves around assessing key areas like functional strength, respiratory efficiency, flexibility, balance, and overall endurance. These aren’t complex athletic feats, but rather movements that mimic daily activities – sitting, getting up, breathing, and maintaining balance. The program, readily available as a PDF, aims to empower individuals to take control of their physical well-being.
It’s about understanding your body’s limitations and then implementing simple, effective practices to enhance performance and prevent injury. Built to Move isn’t about achieving peak athletic performance, but about optimizing your body for a longer, healthier, and more active life, as of December 22, 2025.
The Core Philosophy Behind the 10 Tests
The underlying philosophy of the Built to Move 10 tests is rooted in the belief that foundational movement patterns are critical for overall health and longevity. These tests aren’t designed to identify elite athletic potential, but rather to reveal limitations in basic functional movements that impact daily life.
The system prioritizes mobility, stability, and efficiency of movement. By assessing these elements, individuals can pinpoint areas where improvements can yield the greatest benefits. The focus is on proactive health management – identifying potential issues before they manifest as pain or injury.
Furthermore, the tests are designed to be accessible to individuals of all fitness levels, emphasizing self-assessment and personalized improvement. It’s about understanding your body’s unique needs and implementing targeted practices to optimize performance, as of today, December 22, 2025.
Accessing the “Built to Move” PDF
Currently, information regarding direct access to a downloadable “Built to Move” PDF is limited in readily available online sources as of December 22, 2025. However, the program is widely discussed in relation to physical assessment and optimization practices.
Individuals interested in obtaining the PDF are advised to search for it through official channels associated with the program’s creators or related health and wellness platforms. Online communities and forums dedicated to fitness and functional movement may also provide links or guidance.
It’s important to exercise caution when downloading files from unverified sources to ensure the safety and integrity of your device. Keep an eye out for official announcements regarding PDF availability, as the program gains further traction and recognition.
The 10 Physical Tests Explained
Built to Move’s core involves 10 assessments – Sit and Rise, Breath-Hold, Couch, and others – evaluating strength, mobility, and respiratory efficiency for optimal health.
Sit and Rise Test: Assessing Functional Strength
The Sit and Rise Test, a foundational element of the Built to Move program, is a simple yet remarkably insightful assessment of functional strength and overall physical preparedness. This test directly evaluates an individual’s ability to transition from a seated position to standing without utilizing upper body support – arms crossed across the chest.
Scoring is based on a scale, factoring in both the speed of completion and the use of support (hands, arms, or legs). A higher score indicates greater lower body strength, balance, and coordination, all crucial components of everyday movements like rising from a chair or navigating stairs. It’s a powerful indicator of future health and longevity.
This test isn’t merely about muscular power; it also reveals insights into core stability and proprioception – the body’s awareness of its position in space. Regular performance tracking provides valuable data for monitoring progress and identifying areas for improvement.
Breath-Hold Test: Evaluating Respiratory Efficiency
The Breath-Hold Test, a key component of the Built to Move assessment suite, provides a quick and accessible method for evaluating respiratory efficiency and carbon dioxide (CO₂) tolerance. This test measures the length of time an individual can comfortably hold their breath after a normal exhale.
It’s not about pushing limits, but rather observing the body’s natural response to oxygen deprivation and CO₂ buildup. A longer breath-hold time generally suggests a more efficient respiratory system and a greater capacity to manage physiological stress. However, safety is paramount; the test should be performed cautiously and never to the point of discomfort.
Understanding your breath-hold capacity can inform strategies for improving breathing patterns, enhancing athletic performance, and even managing stress. It’s a valuable metric for gauging overall physiological resilience and adaptability.
Couch Test: Hip Extension and Mobility
The Couch Test, featured within the Built to Move framework, is a straightforward assessment of hip extension and overall lower body mobility. This test evaluates your ability to rise from a seated position on the floor without using your hands or momentum.
Successfully completing the test – rising smoothly and controlled – indicates good hip flexibility, core strength, and functional movement patterns. Difficulty rising suggests limitations in hip extension, potentially stemming from tight hip flexors, weak glutes, or restricted ankle mobility.
This simple test provides valuable insight into everyday movement capabilities, such as getting in and out of chairs or navigating stairs. Addressing any limitations identified through the Couch Test can improve posture, reduce pain, and enhance overall physical function.
Active Straight Leg Raise: Hamstring Flexibility
The Active Straight Leg Raise, a key component of the Built to Move 10 Tests PDF, directly assesses hamstring flexibility and active range of motion. This test requires you to lie on your back and lift one leg straight up, keeping your knee extended, using only your own muscle power – no assistance allowed.
The height you can achieve, while maintaining a straight leg and controlled movement, indicates the flexibility of your hamstrings. Limited range suggests tightness, which can impact posture, contribute to lower back pain, and hinder athletic performance.
This test isn’t just about flexibility; it also evaluates core stability and hip flexor strength. Regularly performing and tracking your progress on the Active Straight Leg Raise can help identify areas needing improvement and guide targeted stretching or strengthening exercises.
Shoulder Mobility Test: Range of Motion Assessment
The Shoulder Mobility Test, featured within the Built to Move 10 Tests PDF, is a crucial assessment of your shoulder’s range of motion and overall joint health. This test typically involves reaching one arm behind your back and attempting to touch the opposite hand, evaluating flexibility in the shoulder joint and surrounding muscles.
Difficulty completing this movement can indicate limitations in shoulder mobility, potentially stemming from tightness in the rotator cuff muscles, posterior capsule, or even thoracic spine stiffness. Reduced range of motion can impact everyday activities, like reaching or lifting, and athletic performance.
Regularly performing this test, as outlined in the PDF, allows you to track improvements and identify areas needing focused stretching or mobility work. Addressing shoulder limitations proactively can prevent injuries and enhance functional movement.
Trunk Rotation Test: Spinal Mobility
The Trunk Rotation Test, a key component of the Built to Move 10 Tests PDF, assesses the mobility of your spine, specifically its rotational capacity. This test generally involves sitting with your knees bent and feet flat, then twisting your upper body to each side, measuring the degree of rotation achieved.
Limited trunk rotation can signal stiffness in the thoracic spine, impacting posture, movement efficiency, and potentially contributing to lower back pain. Adequate spinal mobility is essential for various activities, from simple daily tasks to athletic endeavors.
The PDF guides you through performing this test accurately and interpreting the results. Consistent monitoring of your trunk rotation can reveal improvements with targeted exercises and stretching, promoting a healthier, more flexible spine and overall well-being.
Push-Up Test: Upper Body Strength Endurance
The Push-Up Test, featured within the Built to Move 10 Tests PDF, is a classic assessment of upper body strength endurance. This test measures your ability to perform consecutive push-ups with proper form until exhaustion. It primarily evaluates the strength and stamina of your chest, shoulders, and triceps.
Proper form is crucial – maintaining a straight line from head to heels throughout the movement. The PDF provides detailed instructions on correct technique to ensure accurate results and prevent injury. The number of completed push-ups serves as an indicator of your upper body muscular endurance.
Regularly tracking your push-up performance can reveal improvements with consistent training, demonstrating gains in strength and endurance. This simple yet effective test offers valuable insight into your overall physical fitness level.
Plank Test: Core Stability
The Plank Test, a key component of the Built to Move 10 Tests PDF, assesses your core stability and endurance. This isometric exercise requires you to maintain a rigid, straight-line position, supported by your forearms and toes, for as long as possible. It challenges the muscles of your abdomen, back, and shoulders.
Proper form is paramount: maintaining a neutral spine and avoiding sagging or arching of the back. The PDF provides clear guidance on achieving and holding the correct plank position. The duration you can hold the plank indicates your core strength and stability.
Consistent planking improves posture, balance, and overall functional movement. Tracking your plank time reveals progress and highlights the benefits of core-focused training.
Single Leg Balance Test: Proprioception and Balance
The Single Leg Balance Test, featured within the Built to Move 10 Tests PDF, evaluates your proprioception – your body’s awareness of its position in space – and overall balance. This simple yet insightful test requires you to stand on one leg for as long as possible, maintaining stability without relying on external support.
The PDF details the proper execution, emphasizing minimizing sway and maintaining an upright posture. Time is the primary metric, with longer hold times indicating superior balance and proprioceptive ability. This test highlights weaknesses in ankle, knee, and hip stability.
Improved balance translates to enhanced athletic performance and reduced risk of falls. Regularly performing this test and incorporating balance exercises can significantly improve functional movement.
Grip Strength Test: Overall Strength Indicator
The Grip Strength Test, a key component of the Built to Move 10 Tests PDF, serves as a surprisingly comprehensive indicator of overall strength and health. Utilizing a hand dynamometer (or a simple, improvised method detailed in the PDF), this test measures the maximum force you can exert with your hand squeeze.
Grip strength correlates strongly with total body strength, muscle mass, and even bone density. Lower grip strength can be an early indicator of age-related muscle loss or underlying health concerns. The PDF provides normative data, allowing you to compare your results.
Regularly monitoring grip strength provides valuable insights into your progress and overall physical well-being, making it a crucial element of the Built to Move assessment protocol.
TradeStation Integration & Relevance
Built to Move results can be tracked using TradeStation’s platforms—desktop, web, and mobile—to monitor performance alongside trading activity and overall wellness goals.
TradeStation Platforms: Desktop, Web, and Mobile
TradeStation provides a comprehensive suite of platforms designed to cater to diverse trading preferences and needs, seamlessly integrating with personal wellness tracking from initiatives like Built to Move.
The award-winning desktop software offers advanced features, customization options, and the capability to develop custom applications, allowing for detailed analysis of both market data and physical performance metrics.
For users prioritizing accessibility, the user-friendly web platform delivers a streamlined trading experience without requiring downloads or installations, enabling convenient monitoring of progress.
Finally, the on-the-go mobile app ensures traders and health enthusiasts can stay connected to the markets and their Built to Move data from anywhere, fostering a holistic approach to performance optimization.
TradeStation Commission Tiers & Account Types
TradeStation offers a range of brokerage accounts, including Individual Retirement Accounts (IRAs), tailored to meet the needs of both individual traders and institutions, potentially aligning with financial goals set alongside a Built to Move wellness journey.
Commission tiers are structured based on cumulative monthly trading volume, assessed separately for equities, options, and futures, allowing users to optimize costs as their trading activity evolves.
This tiered system incentivizes active traders while providing competitive rates for various asset classes, mirroring the progressive challenge levels within the Built to Move 10 tests.
Account types are designed to accommodate diverse investment strategies and risk tolerances, enabling users to manage their portfolios effectively while prioritizing physical and financial well-being.
Utilizing TradeStation for Performance Tracking (Related to “Built to Move” Results)
TradeStation’s robust platforms – Desktop, Web, and Mobile – can be leveraged to track progress alongside the improvements gained from the Built to Move 10 tests, creating a holistic view of personal performance.
Just as the tests assess physical capabilities, TradeStation allows meticulous tracking of trading performance, including profit/loss statements, trade history, and portfolio analytics.
Users can correlate improvements in physical metrics, such as breath-hold duration or balance, with enhanced focus and decision-making in trading, potentially leading to better results.
The platform’s customization options enable the creation of dashboards that visualize both physical and financial progress, fostering a data-driven approach to self-improvement.
Beyond the Tests: Physical Practices & Optimization
Built to Move extends beyond assessment, offering breathing exercises and simple, optimized habits to enhance workouts and overall health, maximizing your physical potential.
Breathing Exercises for Improved Performance
Built to Move emphasizes the crucial role of breathing in optimizing physical capabilities. Incorporating specific breathing exercises can significantly enhance performance and recovery, directly impacting the results observed in the 10 tests.
These aren’t merely relaxation techniques; they are tools to improve respiratory efficiency, as evaluated by the Breath-Hold Test, and increase oxygen uptake. Focused breathing can improve core stability, benefiting the Plank Test, and enhance overall body awareness.
Practices may include diaphragmatic breathing to strengthen the core, box breathing for focus and calm, and alternate nostril breathing to balance the nervous system. Consistent implementation of these exercises complements the physical practices, leading to noticeable improvements in functional strength, mobility, and endurance, ultimately maximizing the benefits of the Built to Move program.
Simple Habits for Workout Enhancement
Built to Move highlights that significant gains aren’t always achieved through intense, complex routines, but rather through consistent, simple habits integrated into daily life. These habits, optimized for workout enhancement, build upon the foundation established by the 10 tests and physical practices.
Examples include prioritizing adequate hydration, ensuring sufficient sleep, and incorporating mindful movement throughout the day. Small adjustments, like taking the stairs instead of the elevator or performing regular stretching, can dramatically improve mobility, directly impacting tests like the Couch Test and Active Straight Leg Raise.
These habits aren’t isolated; they synergistically enhance the benefits of dedicated workouts, promoting recovery, reducing injury risk, and maximizing the effectiveness of the Built to Move program. They are designed to be easily implemented and sustained, fostering long-term health and wellness.