Lateral system

  • The lateral step-up & crossover step-off is an intermediate exercise to develop single-leg strength and stability. The three dimensional movement is similar to the lateral movements in sports.

  • The lateral step-up & lateral step-off with crossing the box is an intermediate exercise to develop single-leg strength and stability. The three dimensional movement is similar to the lateral movements in sports.

  • The crossover step-up & crossover step-off with crossing the box is an intermediate exercise to develop single-leg strength and stability. The three dimensional movement is similar to the lateral movements in sports.

  • The step-up & press is an intermediate level exercise to develop total body strength.

  • The lateral squat is beginner level exercise to develop single-leg strength that targets the inner thigh muscles.

  • The lateral wall squat is advanced single-leg exercise that targets the adductor muscles of the hip.

  • The lunge is a beginner single-leg exercise that teaches the athlete to decelerate movements.

  • To accentuate the deceleration component, push the medicine ball forward while lunging. This exercise is called the lunge & push. As a variation you can push the medicine ball in any direction. This lower body exercise is suitable for all fitness levels.

  • The resisted lunge is an intermediate lower body exercise. The resistance enhances the deceleration component even more.

  • 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.