The human body has three primary planes of motion, the sagittal plane, the frontal plane, and the transverse plane.
All human movement can be categorized as occurring in in one of these planes depending on if it involves stressing the body as a left and right side, a front and back side, or a top and bottom; respectively. In short, the human body can move forward/back, side to side, and up and down.
“Body weight training” not so long ago was synonymous with doing a whole bunch of push ups and sit ups each night in front of the TV. Occasionally including chin ups for some but let’s face it most either did not have access to a chin up bar, did an entirely imbalanced ratio of push ups and sit ups to chin ups, or simply couldn’t do a single chin up so focused on the other two…as for legs, they either got the total shaft or were taken care of by “running”. Continue reading →
Bear Crawl: Begin in a baby’s crawl position, lift the knees 1-2″ and maintain this posture as you walk in a coordinated left arm / right leg and vice versa sequence for 30-60ft
Bird Dog: Beginning in a baby crawl or “quadruped” position with the knees on the floor. Lift the opposing arm and leg, point and stretch to opposing sides of the room. Hold, then return to the starting position. Repeat on the opposite side and continue alternating for desired number of repetitions. For a more advanced progression, balance a water bottle on your lower back, if it falls off you know you were moving too much from your spine and not enough from your butt! Continue reading →