00:00:0600:00:07
The next thing we're going to go over
00:00:0700:00:10
is something that I think a lot of people have
00:00:1000:00:13
a little trouble with. How many of you guys have trouble with planes of motion?
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Just a little bit, little confusing.
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Probably because somebody pointed to that picture in a book and told you,
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learn them. Which is not okay. So what we're going to do is we're going to break down
00:00:3000:00:34
planes of motion, one plane at a time.
00:00:3500:00:39
First, we're going to define and we're going to demonstrate and then we're
00:00:3900:00:40
going to do an activity.
00:00:4000:00:44
So, let's start with the sagittal plane. Let's start with this plane right here.
00:00:4500:00:53
Sagittal plane refers, well, let me back up a step,
00:00:5300:00:58
does everybody know what a plane is? Right, a plane is just like
00:00:5800:01:03
two-dimensional surface going on forever.
00:01:0300:01:06
We could say that this is a plane.
00:01:1000:01:13
So when we... Does anybody know why we have planes of motion?
00:01:1400:01:17
Why are planes of motion important?
00:01:2000:01:25
To assess movement. We need to be able to categorize and analyze movement in the
00:01:2500:01:30
human body, right. So all we've done is we've stolen these from math. We
00:01:3000:01:32
didn't come up with the cardinal planes. True.
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All right, we've stolen these so that we have a way of analyzing what we're
00:01:3700:01:40
seeing, which is going to be important as we go through the day.
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Now, coming back, there's only three planes. I want you guys to remember that.
00:01:4300:01:46
Only three planes.
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How many of you guys have taken multiple choice tests? All right.
00:01:5000:01:58
Your choices as we go through the next 15 minutes are A: sagittal B: frontal C:
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transverse D:
00:02:0100:02:05
there is no D. Everybody cool with that?
00:02:0500:02:08
So no matter how confused anything gets in the next 15 minutes,
00:02:0800:02:13
remember there's only three choices. You have a 33-percent to success rate right
00:02:1300:02:14
off the bat.
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Everybody's cool with that? All right, so let's get back to this sagittal plane.
00:02:1800:02:21
You guys understand what a plane is. The sagittal plane is the plane,
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it goes this way, so it cuts the body into right and left halves.
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When we refer to it with motion
00:02:3300:02:39
generally we are talking about motion that is forward and back and up and down.
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Everybody's cool with that?
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Now, who wants to be my sagittal plane model?
00:02:4600:02:52
Come on up, sir. Now to make this easier for you guys for a visualization
00:02:5200:02:55
I want you to pretend...
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What's your name? Lamar. Big round of applause for Lamar coming up here to
00:03:0000:03:01
the sagittal plane model.
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We're going to pretend like Lamar is stuck in a narrow sagittal hallway.
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Everybody cool with this? We're going to see what motions could he possibly do if
00:03:1400:03:19
he was stuck in this narrow sagittal hallway and the walls were made of glass
00:03:1900:03:23
that we don't want him to break. Everybody's cool with that?
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All right, so Lamar, let's go ahead and have you face the room.
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You can stay right there.
00:03:2900:03:38
You ready for this? All right so if i put his head in the narrow sagittal hallway,
00:03:3900:03:43
what can we do with his head? Yeah
00:03:4300:03:46
all he can do is say "yes" right?
00:03:4600:03:50
you can nod his head yes. "Yes, this is a very weird demonstration."
00:03:5000:03:56
Okay, you guys got that? What about if I put his arms in the narrow saggital hallway?
00:03:5600:04:02
Up and down. So can you act out, Lamar, what they're talking about? Bicep curls, they
00:04:0200:04:07
said. Bicep curls, what else could he do? What about his shoulders? Front raise.
00:04:0700:04:10
Demonstrate, guys, demonstrate. Good. Good.
00:04:1000:04:16
What about, let me know get under your arms, what about his trunk being stuck in
00:04:1600:04:23
the narrow sagittal hallway? He can do... give me an exercise someone...
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something. He can bend forward, right? You can take a bow.
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You can take a bow, Lamar, you are you doing fantastic.
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All right, what about his legs? What can he do with his legs?
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He could do some high knees. Let's see some high knees.
00:04:3900:04:43
Allright, all right. What else could he do? You can, he might be able to squat sure,
00:04:4300:04:44
can you squat?
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Cool, he just made it. All right, so here's what I am going to have you guys do
00:04:4900:04:53
Lamar, you can sit down. Once again, big round of applause for Lamar.
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Here's what I'm going to have you guys do. You are going to write down, you guys see
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on page, what is this, page 3 of your workbooks, you guys have these boxes.
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Now you guys can work in little groups if you want. I'm going to give you about
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four minutes to try to come up with as many exercises as you can possibly think
00:05:1400:05:17
in the sagittal plane. You guys ready? Go.
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How you guys doing? You almost got all your exercises?
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All right, now we're going to bring them up here. So just so we don't have
00:06:2800:06:30
absolute exercise chaos,
00:06:3000:06:33
let's divide these up into big sections, so lets start with upper body.
00:06:3400:06:37
What do you guys got for upper body in the sagittal plane?
00:06:3700:06:48
Push up? Mmm could I do push-ups within my narrow sagittal hallway?
00:06:4800:06:52
So if this is my hallway, imagine this extending all the way up right I'll be
00:06:5200:06:53
trapped like this,
00:06:5300:06:58
can I get my arms here? No, right?
00:06:5800:07:03
Does that mean I can't do a push-up? Not necessarily but I got to modify it. You
00:07:0300:07:06
got it, you got it so what we're going to call that?
00:07:0600:07:11
Can you stand up and show me? You go from here and then go which way?
00:07:1100:07:14
So you can go this way, right, would this be in the sagittal plane?
00:07:1500:07:19
Sure, so we'll go, you guys want to call that a close grip pushup?
00:07:1900:07:22
Can we do that? That's cool. Close grip pushup.
00:07:2300:07:29
What else can we do?
00:07:2900:07:35
Shrugs. That's..that's a good one, I want you to save that one because the
00:07:3500:07:41
answer is no. But if I try to put in my hallway it looks like a yes.
00:07:4100:07:45
So you have to save that until we get to a couple of planes and then ask me that
00:07:4500:07:50
again. I'll explain that one. Tricep extensions. Can we do tricep extensions
00:07:5000:07:52
in my narrow sagittal hallway?
00:07:5200:07:58
Yeah right? And, of course, if I can do tricep extensions, what else could I do?
00:07:5800:08:01
Bicep curls.
00:08:0500:08:09
All right, so I can do this, I can do this, I can do this.
00:08:1000:08:13
What else? Front raises.
00:08:1900:08:27
What else? You've had your hand up. Who wants to come up
00:08:2700:08:34
with a name for this exercise? Overhead tricep extensions.
00:08:3400:08:39
Yeah what it really comes down to is, if you look at your elbow,
00:08:4000:08:47
how many planes does your elbow move in? Basically one, right? Your elbow
00:08:4700:08:48
moves in one.
00:08:4800:08:52
This isn't really your elbow. It's a different joint, but if we think about it,
00:08:5200:08:55
it only moves in one plane. If you guys pick something other than a sagittal plane
00:08:5500:08:58
for your elbow to do,
00:08:5800:09:02
I'd be worried about you. I would, I would. If it moves in a different plane,
00:09:0200:09:05
it's probably can only do that once and it's going to hurt a lot.
00:09:0500:09:10
All right, we got anything we can do with the elbow is going to
00:09:1000:09:13
probably happen in the sagittal plane.
00:09:1300:09:20
What other exercise? Anybody got anything else. A closed group seated row. Way to
00:09:2000:09:25
steal the one from the board, one of my favorite exercises.
00:09:2600:09:31
All right, let's move on to the lower.
00:09:3100:09:36
What do you got for the lower body? Lunge.
00:09:3600:09:39
Squat, I heard. You guys can blurt it out, you don't have to raise your hands.
00:09:4100:09:46
What else? Hamstring curls, sure.
00:09:4900:10:08
Hamstring curls, calf raise, sure, leg press. What was that? Deadlifts sure, I can do that in
00:10:0800:10:09
my narrow sagittal hallway.
00:10:0900:10:17
Anybody got any trunk stuff, some core stuff?
00:10:1700:10:23
Crunches. Yeah, crunches we could do right?
00:10:3200:10:36
Yeah, so this would happen in my narrow sagittal hallway, what else?
00:10:3800:10:47
Hip extensions. Like this? On the roman chair. Okay, okay so this this exercise?
00:10:4700:10:56
Okay well, leg raises we'll call them. Not my favorite exercise, we'll find out why
00:10:5600:11:01
later. What else? Back extensions.
00:11:0600:11:12
That's pretty good list. It's a really really good list. Should move on to the
00:11:1200:11:16
next plane? So we got A: sagittal, down.
00:11:1700:11:24
Let's go for B: frontal, right. So our frontal plane goes this way.
00:11:2400:11:27
Sometimes it's called the coronal plane right, like a crown.
00:11:2700:11:35
So it goes this way, cuts our body into front and back halves. Generally refers
00:11:3500:11:40
to motion that is side to side and up and down.
00:11:4100:11:44
So who wants to be my frontal plane model?
00:11:4500:11:48
This one's actually really easy.
00:11:4800:11:53
Let me give you a story on how I used to teach this. This is going back many, many
00:11:5300:11:57
years. I used to teach at New York Sports Club, you guys know New York Sports Clubs?
00:11:5700:12:01
Boston Sports Clubs, Philadelphia Sports Clubs. Right, so used to teach there, teach all their
00:12:0100:12:05
trainers and we got to planes of motion Iused to teach in this big
00:12:0500:12:11
group exercise studio with glass enclosure and they used to come up and
00:12:1100:12:16
just step outside the room and go here's what you think of when you think frontal
00:12:1700:12:23
I want you to think of what movement you could do if you had a plane of glass in
00:12:2300:12:24
front of you.
00:12:2400:12:28
Right so if I have a frontal plane in front of me,
00:12:2800:12:32
what can I do without breaking through that glass?
00:12:3200:12:38
Now who wants to be my frontal plane model? Come on up.
00:12:4100:12:44
What was your name again?
00:12:4400:12:52
Marla, everybody big round of applause for Marla. This one...you...
00:12:5200:12:57
you picked the plane to be the model for because here's what we got to do to
00:12:5700:13:03
poor Marla. Right, this is the frontal plane.
00:13:0300:13:06
So I'm going to drop it down just a little bit, but what could she
00:13:0600:13:12
do with her head? She can do this kind of thing right kind of side to side. What could she do
00:13:1200:13:17
with her shoulders and I'm going to drop just a little bit below. Yeah, maybe side raises.
00:13:1700:13:21
You won't hit me, I got a longer reach.
00:13:2100:13:26
All right, what could she do with her trunk? Yeah some of this stuff.
00:13:2600:13:34
What about her hip? Yeah so she could do, what what is that, yes she
00:13:3400:13:40
could do that sort of thing right. You guys ready? You guys can call exercise
00:13:4000:13:43
whatever you want, as long as you know what it means you can call it
00:13:4300:13:47
whatever you want. Big round of applause for Marla.
00:13:4700:13:50
Now, what I want you guys to do is the same thing.
00:13:5000:13:54
You now have a box for frontal plane. I'm going to give you guys three minutes on
00:13:5400:13:58
this one to come up with as many exercises as you can.
00:14:0500:14:11
How many guys are stuck?
00:14:1300:14:16
Few people, okay. I don't want to go too outside the box.
00:14:1600:14:22
So let's go ahead and do the same thing now, just for the sake of organization.
00:14:2200:14:26
We'll start with upper body exercises. What do you guys got for upper body?
00:14:2600:14:29
Lateral raises.
00:14:3800:14:43
so lateral raises you guys got a couple more in you, come on. Shoulder press.
00:14:4300:14:45
How? Show me.
00:14:4500:14:49
Yeah, so if I had a plane of glass in front of me, could I still do this?
00:14:5000:14:56
Sure, sure. We'll call that military press. Wide grip shoulder press.
00:14:5600:15:05
What else could I do? Pull-ups.
00:15:0600:15:14
Well, maybe you can do pull-ups. Me, not so much. Anybody else have a hard
00:15:1400:15:17
time with pull-ups? They're hard.
00:15:1900:15:22
A lat pulldown, sure, sure.
00:15:3100:15:41
All right, so we got lat pulldown. What about lower body? A side lunge. So you can
00:15:4100:15:52
do a lunge to the side. It's called a lateral lunge, frontal plane lunge, side lunge.
00:15:5300:16:00
So as long as we're upright, right, as long as we're here.
00:16:0100:16:07
If I were to do this seated ab- and adduction and I had a plane of glass in front
00:16:0700:16:08
of me right
00:16:0800:16:12
could I get there? No, right. But if as long as it's this way
00:16:1200:16:16
we're good. Like the multi-hip machine, have you guys ever seen the multi-hip machine?
00:16:1600:16:20
And you do one of these things you can come in with it...
00:16:2000:16:26
All right, so that's that's ab- and adduction.
00:16:3400:16:37
Anybody got anything else?
00:16:3800:16:43
What about side shuffles? Side shuffles work?
00:16:4300:16:46
Anybody to lateral drills? Nothing? Nobody?
00:16:5600:17:03
Trunk, what can you do with your trunk? Core, this thing.
00:17:0400:17:09
The weeble wobble exercise. Side bends.
00:17:0900:17:14
We will have fun with this exercise later when we get into anatomy and we
00:17:1400:17:19
find out what's actually working in that exercise, not what people usually think
00:17:1900:17:26
All right so we got one more plane. This one's kind of the tuffy as far as
00:17:2600:17:33
conceptualizing and understanding which exercises fall into this plane.
00:17:3300:17:40
So that's the transverse plane, also known, to give you guys a little
00:17:4100:17:55
it's also known as the horizontal plane. has anybody heard that? I'm going to go
00:17:5500:17:58
artistic on here on you guys here for a second.
00:17:5800:18:01
You guys ready for all this? All right why is it called the horizontal plane?
00:18:1300:18:18
Which way is the horizon go? Can you guys tell my mother was a professional artist?
00:18:2100:18:27
This is the horizon. So the transverse plane is the plane of the
00:18:2800:18:32
Now, generally speaking when we talk about exercise, we're referring to
00:18:3200:18:37
rotational movements are transverse plane, that's parallel to the
00:18:3700:18:43
transverse plane or limb movements, parallel to the horizon.
00:18:4400:18:49
What else do you have that is parallel to the horizon right in front of you
00:18:4900:18:56
that could help you visualize limb movement in the transverse plane? Your
00:18:5600:19:04
desk. So we're talking rotational movements or limb movements that
00:19:0400:19:06
are parallel to your desk.
00:19:0600:19:10
You guys got this. All right, three minutes all the exercises you got.
00:19:1500:19:19
You guys get kind of stuck on this one pretty quick right? You start going
00:19:1900:19:23
through and you're like wait a second there's not that many exercises for this
00:19:2400:19:32
All right, so upper. What you guys got for upper? Chest fly.
00:19:3300:19:36
I like it.
00:19:3800:19:44
What else?
00:19:4400:19:49
Arm circles
00:19:5300:19:59
Oh that's an interesting one. I must say no. I'm going to say that that
00:19:5900:20:01
actually happens in a couple of different plane. You're on the right
00:20:0300:20:07
This is kind of a weird like crossing planes motion.
00:20:0700:20:10
What other exercise?
00:20:1200:20:18
Oh come on, seriously all you guys do his chest flyes? Bench press, and if a
00:20:1800:20:21
chest fly in a bench press fit here
00:20:2100:20:26
what else probably fits here? You said it earlier.
00:20:2800:20:32
Push-ups right? If you think of a traditional push up here,
00:20:3300:20:38
everybody go through this motion, are you moving parallel to your desk?
00:20:3800:20:42
Yeah. This was sagittal, but this is transverse.
00:20:4900:20:52
And evidently you guys only work beach muscles. Is that what's going on here?
00:20:5400:20:57
"Dude I only work when I can see in the mirror.
00:20:5700:21:05
That's it." What else? How about a reverse fly? Nobody works their posterior
00:21:0500:21:09
delt? Nobody? You guys are all just kind of front heavy huh?
00:21:1000:21:18
You know eventually you're going to have to leave the room and people are going
00:21:1800:21:21
be staring at your back, just for those of you guys who don't work your back.
00:21:2200:21:29
Anything else? Barbell rows, how many of you guys have done a barbell
00:21:2900:21:33
row, wide grip. That's ransverse plane right, your arms are moving parallel to that
00:21:4200:21:50
All right, lower. What can I do for my lower body? Seated hip abduction and
00:21:5000:21:53
adduction. How many of you guys have seen these machines?
00:21:5300:21:59
Again not some of my favorite equipment.
00:21:5900:22:02
There's an anatomical reason for that which we'll get to later.
00:22:1200:22:17
when I was training trainers for Equinox I used to have a competition for those
00:22:1700:22:18
machines.
00:22:1800:22:21
Whoever could carry the machine home could keep it.
00:22:2100:22:26
I thought that was a good way to get rid of it. Never happened.
00:22:2600:22:29
Those things are heavy. Anybody have any other exercises?
00:22:3000:22:36
All right then the lower body for transverse plane I'll admit, it's kind of tough.
00:22:3700:22:40
We'll get to it in a second. I think I can help you guys out.
00:22:4000:22:46
What about trunk, what can you do for trunk? Rotation like what is that going
00:22:4600:22:51
to look like? What do you mean? How as an exercise? A Russian Twist?
00:23:1800:23:23
Plank. That's an interesting one so let's go back a couple. We've
00:23:2300:23:27
mentioned a couple exercises that I definitely want to come back to
00:23:2700:23:30
including your shrug. Let's not forget about the shrug.
00:23:3000:23:34
So, plank, is their motion in a plank?
00:23:3400:23:39
So it makes it a little tougher to figure out, but now we have to think
00:23:3900:23:43
about which way is gravity pushing on our frame?
00:23:4400:23:47
What direction...
00:23:4700:23:54
all right let me ask it this way, gravity is parallel to which plane in a plank?
00:23:5400:23:59
Which direction are you guys in a plank?
00:24:0000:24:06
You're like this right on the floor. And gravity is pressing through me how? This
00:24:0600:24:07
way right?
00:24:0700:24:19
So which plane is this? Sagittal. So, we could write a plank here. Unless I do a
00:24:1900:24:25
plank on my side, then what happens? If I'm this way,
00:24:2500:24:33
now which way is gravity pushing? This way right right which is side to
00:24:3300:24:39
side which is going to be which plane? Frontal, so I could put side planks over
00:24:4500:24:48
Let's go back to shrugs.
00:24:4800:24:55
Shrugs are difficult because what you're seeing, what we actually look at when we
00:24:5500:24:58
do shrugs is usually the front of us. You know what I'm talking about.
00:24:5900:25:03
I usually do, well, I don't usually do shrugs but if I was doing shrugs, I would be
00:25:0300:25:05
looking at the mirror that way.
00:25:0500:25:11
Right? But what bone is moving? My scapula, which is on my back.
00:25:1200:25:20
And how are my scapulae moving? Up and down, right? Superior to inferior or inferior
00:25:2000:25:25
to superior, I guess, like this. Which plane is this actually parallel to?
00:25:2500:25:33
Frontal. I know from my example of the narrow saggital plane hallway,
00:25:3300:25:36
it looks like you're doing this with your shoulders but in actuality it's your
00:25:3600:25:39
scapulae moving parallel to that frontal plane. Does that make sense?
00:25:4000:25:43
So for upper and frontal, we could put shrugs.
00:25:5000:25:53
Anybody have any other exercise they want me to address? They didn't know
00:25:5300:25:55
where to put it,
00:25:5500:25:58
so they didn't say anything.
00:25:5900:26:03
Shoulder press, all right, hold that because we're actually going get into
00:26:0300:26:06
that in a little bit more detail in a second.
00:26:0600:26:13
I got a few ways to look at a shoulder press. So, some things for you guys to
00:26:1300:26:17
think about is we're about to go into the muscular anatomy section,
00:26:1700:26:24
I think you guys started to notice something here. We notice we have a lot
00:26:2400:26:27
of exercises for what muscle group?
00:26:2800:26:33
Well upper body, yes. But what... chest fly, bench press, wide grip pushup,
00:26:3300:26:39
what muscles that supposed to be working? Pecs, mostly, right. And the pecs have a
00:26:3900:26:48
fiber direction in which direction? This way right, its horizontal so they have a
00:26:4800:26:55
transverse fiber arrangement. Wouldn't it kind of makes sense that muscles with a
00:26:5500:27:01
transverse fiber arrangement help move us in the transverse plane?
00:27:0100:27:05
How do you think muscles will be situated to move us in the sagittal
00:27:0500:27:11
plane? Up and down.
00:27:1200:27:15
Where would they be located? It's going to be up and down,
00:27:1500:27:18
where would they be located?
00:27:2300:27:26
So they're situated, usually muscles that move us in the
00:27:2600:27:30
sagittal plane are running up and down on either the front or the back of our
00:27:3000:27:34
bodies. Doesn't make sense? Because we said forward and back, up and down. What about
00:27:3400:27:36
frontal plane muscles?
00:27:3600:27:41
Where do you think they're going to be situated? They're going to be situated on the sides
00:27:4100:27:45
running up and down. Does that kind of makes sense? As we start looking at your
00:27:4500:27:49
muscular anatomy, the goal will be for you guys to be able to visualize how
00:27:4900:27:52
these muscles are going to move you, not just memorize a bunch of joint actions
00:27:5200:27:56
because we all know how tedious that can be. Fair enough.
00:27:5700:28:03
Now, does life happen in one plane? No, but you guys notice that you had a
00:28:0300:28:09
really easy time coming up with exercises in which plane? Sagittal was
00:28:0900:28:17
easy and then we got over there and it was like "ohh." When we get into a gym, how do
00:28:1700:28:18
most people train, which plane?
00:28:1800:28:23
Sagitall, do you think that's beneficial for health and performance? For rehab?
00:28:2400:28:27
No, right. Occasionally, we have to move in other planes.
00:28:2700:28:32
Imagine if you only have the sagittal plane to move in and you tried to walk
00:28:3500:28:40
You'd be like okay for a while... sagittal, sagittal, sagittal, sagittal, sagittal and
00:28:4000:28:42
then you get to the door.
00:28:4200:28:47
Now what? Can I stay in the sagittal plane?
00:28:4700:28:51
What are you going to do if you can only move in the sagittal plane because
00:28:5100:28:54
that's all you've trained in? You're going to walk to the door and be like, "All
00:28:5400:28:59
right, dude somebody turn me. Somebody turn me. I need to get out of the
00:28:5900:29:05
sagittal plane." Right, you can't do that. You have to start training outside of
00:29:0500:29:08
the sagittal, sagittal, sagittal, sagittal thing.
00:29:0800:29:10
Let me give you guys a little bit of help, we're going to do a little activity
00:29:1000:29:14
to try to look at a couple exercises and see how we might be able to change them
00:29:1400:29:19
to work them in different planes and get a little bit more creative with our
00:29:1900:29:22
exercise selection. So push ups,
00:29:2200:29:26
we've already done a couple of these already. What did you say, you can do
00:29:2600:29:31
push-ups in which planes? We said transverse for sure.
00:29:3200:29:36
So everybody do a transverse plane push up for me. Just go through the
00:29:3600:29:42
Good, your elbows would be high here right. Let's do a sagittal plane. Now your
00:29:4200:29:44
elbows would run right next to your body.
00:29:4400:29:47
What about a frontal plane?
00:29:4900:29:55
Be creative. This would actually still be transverse right. This
00:29:5500:29:57
would still be parallel to your desk.
00:29:5700:30:00
Definitely a creative way to do a push-up.
00:30:0100:30:07
Oh yeah who said that? Yeah I was like "you you can't do push-ups," this is a true
00:30:0700:30:11
"you can't do push-ups in the frontal plane," this dude was like, "Yes, you can."
00:30:1200:30:17
And I was like, "Show me." And sure enough he just walked over the wall and went
00:30:1700:30:22
Got into a handstand. Now that's not for pecs anymore,
00:30:2200:30:25
right, that's for what muscles? What muscles are we working? It's more like
00:30:2500:30:28
shoulders at that point but sure enough he just popped out five.
00:30:2900:30:34
Show off. And sure enough he created a frontal plane push up.
00:30:3400:30:37
I like it though, because at least it was creative. He's getting out of the
00:30:3700:30:41
So pull ups. How can we do pull-ups and multiple planes?
00:30:4100:30:49
How do you guys usually do pull-ups? This way right? So everybody does pull ups
00:30:4900:30:53
in what plane? Frontal plane pull ups.
00:30:5400:30:58
All right so we got frontal plane pull ups, how could I get out of the frontal
00:30:5900:31:04
Yeah how many guys do chin-ups?
00:31:0400:31:07
Or maybe you guys have those fancy handle, you guys know the fancy handles
00:31:0700:31:10
on some of them where they like have two or three different hand grips and you
00:31:1000:31:13
can kind of grab this way and do a neutral grip pull up.
00:31:1300:31:18
So that's a sagittal plane pull-up, it's good. So now we got sagittal, frontal, how
00:31:1800:31:24
could i do a transverse plane pull up?
00:31:3300:31:37
How many of you have every used a Smith Machine to do what is
00:31:3700:31:39
basically the opposite of a push-up?
00:31:3900:31:42
You guys know what I'm talking about? So you hang back from the Smith Machine,
00:31:4200:31:44
body straight,
00:31:4400:31:49
your heels are down on the floor and you just pull up this way. So tough. So tough.
00:31:4900:31:52
One of my favorite exercises. I actually have a challenge on my youtube channel
00:31:5200:31:58
where I have the model that's with me doing a horizontal pull up, right, is what
00:31:5800:32:03
I call that, a hanging pull up, with his feet on a stability ball and I make up to
00:32:0400:32:08
That's the challenge. Anybody up for that challenge?
00:32:0800:32:13
All right all right a few you guys are up for the challenge. Send me the video.
00:32:1300:32:19
Put it on your phone, send me the video. All right, so we got pull-ups in three
00:32:1900:32:23
different planes. You want to do shoulder press? Should we do some shoulder press. So let's
00:32:2300:32:25
do a shoulder press through three different planes.
00:32:2500:32:32
What's this? So this would be frontal plane.
00:32:3200:32:36
Can I do sagittal plane?
00:32:3600:32:40
I like sagittal plane press. A lot of people don't do it.
00:32:4000:32:44
How many of you guys have done like a front squat to press? One
00:32:4400:32:49
of these things I like teaching that as a sagittal plane thing. Because if we're
00:32:4900:32:54
playing a sport, we don't know we don't always try to press up this way right? If
00:32:5400:32:57
I'm coming down the lane, the only sport I know guys is basketball. I'm sorry if
00:32:5700:32:58
you guys play any other sport.
00:32:5800:33:02
I wasn't that athletic, remember i was a jazz musician, but if I come up through
00:33:0200:33:04
the lane right,
00:33:0400:33:07
am I going to pull up and try to get to the rim going this way?
00:33:0700:33:10
No, I'm going to come this way.
00:33:1000:33:13
So there's no problem training through the sagittal plane.
00:33:1300:33:16
How could I get a little transverse plane component to my overhead press?
00:33:2000:33:25
Yeah like the old Arnold presses, right. Have a little shoulder rotation
00:33:2500:33:29
Yeah, you can do stuff like that, there is no problem as long as there's no pain.
00:33:2900:33:33
You've progressed somebody well. So we can add a little rotation to that.
00:33:3300:33:43
What about step-ups? What plane are step-ups in? Sagittal. All right, so we got sagittal,
00:33:4300:33:44
front and back.
00:33:4400:33:47
How would I make them frontal?
00:33:5000:33:56
So, yeah if i do a step up, if I put a step here and instead of doing this, I do
00:33:5600:34:03
this, it becomes a frontal plane step up right. Now I'm starting to train people
00:34:0300:34:05
to move side to side a little bit better.
00:34:0500:34:11
How would I make that transverse? Rotate how?
00:34:1200:34:20
Yes, you rotate in the transverse plane.
00:34:2000:34:25
So if I started facing this way, put the step here, everybody's with me and I went
00:34:2600:34:30
would that be a transverse plane step-up? A good thing to practice?
00:34:3100:34:36
Do you have to move in the transverse plane? As we saw from my example, every
00:34:3600:34:39
time you want to make a left or right turn, you have to at least move in the
00:34:3900:34:41
transverse plane for a second.
00:34:4100:34:44
So these are always for you guys to progress your exercise.
00:34:4400:34:47
That's a good little activity for you guys to do if you get stuck, you don't
00:34:4700:34:50
know how to get new exercises into your program,
00:34:5000:34:55
it might be worth just going okyay, well how can I take this into different planes,
00:34:5500:34:58
you'd be surprised what you can come up with.
00:34:5900:35:04
All right let's take a ten-minute break and then we'll get into joint actions.