Posterior oblique system

  • Lunge & row

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

  • 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.
     

  • Staggered-stance Romanian deadlift & pull

    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.

  • Superband X walk

    The superband X walk adds an upper-body component to the movement. This exercise trains the cross-body connection, that transmits forces from the ground through the leg and hip, across the SI-joint via the thoracodorsal fascia, into the opposite lattisimus dorsi. This exercise is suitable for intermediate and advanced fitness levels.

     

  • BOSU staggered stance alternated dumbbell row

    The BOSU staggered stance alternated dumbbell row is an excellent exercise to develop core and upper body strength. Balancing on the BOSU enhances proprioception and stability. This exercise is suitable for all fitness levels.

  • One-arm, one-leg dumbbell row

    The one-arm, one-leg dumbbell row is a beginner exercise that targets the muscles of the upper back, the posterior shoulder region, the arms and core. This exercise emphasizes single-leg stability and balance.

  • SB one-arm dumbbell row

    The SB one-arm dumbbell row is a beginner exercise to develop upper body pulling strength. Balancing on the stability ball places a high demand on core stability.

  • Staggered stance, one-arm low row

    The staggered stance, one-arm low row is a beginner upper body exercise. Pulling the handle from a low position places a higher demand on the core to maintain proper form.

  • One-arm, one-leg low row

    The one-arm, one-leg low row is an intermediate level exercise to enhance upper body and core strength, single-leg stability and balance. Pulling the handle from a low position places a higher demand on the core to maintain proper form. Make sure to take support on the leg opposite to the rowing arm.