Dynamic Exercise: Combining Single Movements & Flows

Lifting weights is typically done in a stationary / singular plane position. An exception might be a Crossfit WOD (“workout of the day”) where you have to jump a few obstacles with something hanging overhead. But even then, the weight will tend to move in only one anatomical plane. Today’s routine will explore a different way to workout. We will incorporate various flows into single movements all while adding external resistance.

Anatomical Planes

What are the anatomical planes?

The 3 planes in which our bodies move:

Frontal/Coronal: Passes through the body from head to toe, dividing the body into front (anterior) and back (posterior) halves.
Sagittal/Median: Passes through the body from head to toe, dividing the body into left and right halves.
Horizontal/Transverse: Passes through the midsection of the body, dividing the body into upper and lower halves.


What if I ask you to push or pull a weight across all 3 anatomical planes while turning and moving at the same time? Do you think you can do it?

The point of all of this is to emphasize the importance of changing your training techniques regularly. Don’t let your body and muscles get used to moving or applying force in only one direction. Unless of course you are training for specific goals, a tournament, or any other sport-specific or recovery program that requires such exact focus. If not, then my advice is to train your body to be able to move in all directions… And to do so with an opposing force or resistance that’s also constantly moving… Because life doesn’t come at you from just one angle.

Life is dynamic, so train to be dynamic, too!

Here are a few movements performed by movement specialist Chloe Levray that aren’t commonly found repeated in the gym.

Pointers:

  • IF YOU HAVE NOT TRAINED WITH MOVING WEIGHT BEFORE, START LIGHT!
  • DON’T RUSH THINGS. MOVING SLOWLY ADDS MORE TIME UNDER TENSION, WHICH LEADS TO MORE GAINS.
  • FOR THIS ROUTINE, YOU CANNOT FOCUS ON JUST ONE MUSCLE AT A TIME. INSTEAD, IT IS A MENTAL SHIFT INTO AN ENTIRE BODY FLOW. FEEL CONNECTED WITH YOUR WHOLE BODY WHILE YOU TRANSFER THE WEIGHT ACROSS DIFFERENT LIMBS AND ANATOMICAL PLANES DURING DYNAMIC EXERCISE.

MOVEMENT 1
ViPR Arc with Reverse Lunge
3 sets x 12 reps each side

MOVEMENT 2
Kettlebell Row to Crab Press
3 sets x 10 reps each side

MOVEMENT 3
Single-Leg Explosive Mountain Climbers
3 sets x 12 reps each side

Rest Time Between Sets: 20 Seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.


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