Movement Audit

Disclaimer: This is a training self-assessment designed to inform programme planning. It is not a medical or clinical assessment. If you have any existing injuries, health conditions, or have been advised to seek guidance before exercising, please consult your GP or a qualified healthcare professional first.

Movement Baseline Audit | Mr Deniz Ates

Movement Baseline Audit — self-assessment of your 7 fundamental movement patterns

Movement
Baseline
Audit

Select the level that honestly describes your current ability for each fundamental movement pattern. Takes about 2 minutes.

Progress 0 of 7

Pattern 01

Squat

Bilateral Knee Dominant

L1 · Foundation
Bodyweight
I can squat to parallel with good posture and no heel rise.
L2 · Functional
Loaded
I can barbell squat with consistent depth and clean technique under load.
L3 · Performance
Advanced
I can barbell squat with a heavy load, maintaining depth and technique across multiple sets.

Pattern 02

Hinge

Hip Dominant

L1 · Foundation
Bodyweight
I can perform a hip hinge or glute bridge with a neutral spine.
L2 · Functional
Loaded
I can deadlift with moderate weight and a controlled, flat-back technique.
L3 · Performance
Advanced
I can deadlift with a heavy load, maintaining a flat back and clean technique across multiple sets.

Pattern 03

Lunge

Unilateral Knee Dominant

L1 · Foundation
Bodyweight
I can reverse lunge with stable balance and an upright torso.
L2 · Functional
Loaded
I can perform a dumbbell split squat through full range with control.
L3 · Performance
Advanced
I can Bulgarian split squat with meaningful added load.

Pattern 04

Push — Horizontal

e.g. Press-up, Bench Press

L1 · Foundation
Bodyweight
I can perform 5 full press-ups with chest to floor.
L2 · Functional
Loaded
I can bench press with moderate weight and consistent technique.
L3 · Performance
Advanced
I can bench press with a heavy load, with consistent bar path and control across multiple sets.

Pattern 05

Push — Vertical

e.g. Overhead Press

L1 · Foundation
Bodyweight
I can press a light dumbbell overhead without arching my lower back.
L2 · Functional
Loaded
I can strict overhead press with moderate weight to a full lockout.
L3 · Performance
Advanced
I can overhead press with a heavy load to full lockout, without compensating through the lower back.

Pattern 06

Pull — Horizontal

e.g. Row

L1 · Foundation
Bodyweight
I can perform a bodyweight inverted row with a straight body.
L2 · Functional
Loaded
I can dumbbell row with moderate weight, driving my elbow back through full range.
L3 · Performance
Advanced
I can barbell row with a heavy load, with full range and controlled technique across multiple sets.

Pattern 07

Pull — Vertical

e.g. Pull-up, Lat Pulldown

L1 · Foundation
Assisted
I can perform a lat pulldown or assisted pull-up with scapular control.
L2 · Functional
Unassisted
I can perform 3–5 strict pull-ups from a dead hang.
L3 · Performance
Advanced
I can perform 10+ strict pull-ups, or pull-ups with added weight.

Complete all 7 patterns to unlock your results

Your Functional
Blueprint

Your movement profile across all seven fundamental patterns.

Movement Radar

Your movement profile data.

Assessment