Transverse plane

  • The SB dumbbell fly is a beginner exercise to strengthen the pectoral muscles, the anterior deltoid muscle and the biceps. The instability of the stability ball places a higher demand on the core to maintain proper form.

  • The SB fly is a challenging exercise to strengthen your chest, shoulders and core. Balancing on the stability balls requires good core strength and stability.

  • The inverse row is an excellent exercise to develop strength in the upper back, the posterior shoulder region, the arms and core. It is suitable for all fitness levels.

  • The alternating grip inverse row is a variation of the inverse row. By alternating the grip more muscle fibres in the upper back and arms are recruited. 

  • The barbell row is an intermediate level exercise to develop core and upper body pulling strength.

  • 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.

  • The squat & pull combination consists of three exercises put in succession. All three exercises are compound exercises that combine the squat with a row.

  • The rotational single-leg squat is an advanced squat & pull variation, that addresses all three planes of motion. The rotation at the hip and low back requires superior stability and balance.

     

  • The dumbbell reverse flies is a beginner exercise that targets the muscles of the posterior shoulder region, the rotator cuff and the scapula retractors. This exercise improves shoulder stability and reduces the change of injury.

  • The side lying external shoulder rotation is a beginner exercise to strengthen the rotator cuff and the posterior deltoid. This will improve shoulder stability and prevent injuries.