Transverse plane

  • The 3-spot chopping lunge is a variation of the 3-spot lunge, suitable for intermediate and advanced fitness levels. Swinging the ball up overhead while stepping out into a lunge emphasizes the stretch on hip flexors and adductors. The 3-spot chopping requires good balance and core stability.

  • 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 drop lunge is an intermediate level exercise to develop single-leg strength and balance. It adds a rotational component to the back lunge. The movement occurs not only in the sagittal (front to back) plane, but addresses all three planes of motion, which makes the drop lunge a very functional exercise.

  • The single-leg squat & reach around the clock is a multi-planar exercise that targets the quads, hamstrings, glutes and back extensor muscles. It is suitable for intermediate and advanced fitness levels.

  • The single-leg squat & chop around the clock is an intermediate exercise to develop single-leg strength and balance in all three planes of motion. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

     

  • The single-leg diagonal lift is an intermediate level exercise that targets the quads, hamstrings, glutes and back extensor muscles. This is a great exercise to develop multi-planar single-leg strength and balance.

  • The barbell bench press is the exercise to develop upper body strength. It is suitable for all fitness levels.

  • For the close grip bench press, grasp the barbell with a shoulder-width grip or slightly narrower. This exercise emphasizes the triceps muscles and the upper part of the pecs more compared to the regular bench press (barbell). It is suitable for all fitness levels.

  • The incline bench press is a chest exercise, suitable for all fitness levels. The incline position shifts the emphasis to the anterior shoulder muscle and upper chest.

  • The dumbell bench press is a beginner exercise to strengthen the chest, shoulders and arms. The dumbbell bench press activates the stabilizer muscles more compared to the barbell bench press.