Lateral system

  • The lunge & press is a compound exercise, suitable for intermediate and advanced fitness levels. This exercise develops total body strength and power.

  • The 3-spot lunge & upright row is a challenging compound exercise. This exercise develops total body strength and power in all three planes of motion.

  • The lunge & dumbbell side raise is an intermediate compound exercise. This exercise develops total body strength and power.

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

  • 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.
     

  • The staggered-stance Romanian deadlift targets the entire posterior chain and is suitable for all fitness levels. The staggered-stance Romanian deadlift & pull requires less balance and stability than a single-leg stance and is therefore a good progression to master the single-leg Romanian deadlift & pull. Due to the more stable staggered stance, more weight can be lifted, emphasizing more the strengthening of the upper back, compared to the single-leg Romanian deadlift & pull.

  • The resisted slide-board back lunge is an intermediate level exercise to develop single-leg strength. This exercise gets the glutes and hamstrings even firing more compared to the regular slide-board back lunge.

  • The resisted slide-board side lunge is a challenging exercise to develop single-leg strength. This exercise places an even higher demand on the adductor muscles to decelerate the movement, compared to the regular slide-board side lunge.

  • The single-leg squat & reach is a beginner exercise to develop single-leg strength and balance. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

  • The single-leg squat & chop is a functional exercise to strengthen the quads, hamstrings, glutes and back extensor muscles. It is suitable for intermediate and advanced fitness levels.