Home » Exercises

Deep longitudinal system

  • Squat & diagonal lift

    The squat & diagonal lift is three dimensional compound exercise to develop total body strength.

  • Reaching lunge

    The reaching lunge is a variation of the lunge, that is suitable for intermediate and advanced fitness levels. The reaching lunge targets the glutes and hamstrings more compared to a regular lunge.

  • Reaching side lunge

    The reaching side lunge is an intermediate level exercise, that targets the quads, the glutes, the hamstrings, the adductor muscles of the hip and the back extensor muscles. This exercise also develops adductor dynamic flexibility and promotes internal hip rotation.
     

  • 3-spot reaching lunge

    The 3-spot reaching side lunge is an intermediate lower body exercise. This exercise loads the quads, the glutes, the hamstrings, the adductor muscles of the hip and the back extensor muscles. This exercise also develops adductor dynamic flexibility and promotes internal hip rotation.

  • Lunge & row

    The lunge & row is an advanced compound exercise. This exercise develops total body strength and power.

  • Single-leg hamstring combination

    The single-leg hamstring combination is a functional exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles. Loading the body asymmetrically engages the core muscles even more. This exercise is suitable for intermediate and advanced fitness levels.

  • Single-leg back extension

    The back extension is an intermediate lower body exercise. This exercise targets the hamstrings, gluteus maximus and back extensor muscles. Loading the body asymmetrically engages the core muscles even more.

  • Romanian deadlift & row

    The Romanian deadlift & row is a compound exercise (combining the Romanian deadlift and the barbell row), suitable for all levels of training. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. During the in-season when training time is limited this compound exercise can save time.

  • Single-leg Romanian deadlift

    The single-leg Romanian deadlift is an intermediate level exercise to strengthen the hamstrings, gluteus and back extensor muscles. The single-leg stance requires balance and proprioception and makes the exercise more sport-specific.

  • Single-leg Romanian deadlift & pull

    The single-leg Romanian deadlift & row is a compound exercise (combining the single-leg Romanian deadlift with the one-arm row) that emphasizes the cross-body connection even more. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. It is suitable for intermediate and advanced levels of training.