Transverse plane

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

  • The single-leg lateral box squat is an advanced single-leg exercise that adresses all three planes of motion. The hip rotation loads the gluteus muscles more.

  • The crossover step-up & lateral 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 & 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 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.
     

  • The 3-spot lunge increases lower body strength and balance in all three planes of motion. It is suitable for intermediate and advanced fitness levels.

  • As in the lunge, a medicine ball push can be introduced to accentuate the deceleration component. The 3-spot lunge & push is a variation of the 3-spot lunge, that is suitable for intermediate and advanced fitness levels.

  • 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.