0:06 The next thing we're going to go over 0:07 is something that I think a lot of people have 0:10 a little trouble with. How many of you guys have trouble with planes of motion? 0:14 Just a little bit, little confusing. 0:17 Probably because somebody pointed to that picture in a book and told you, 0:21 learn them. Which is not okay. So what we're going to do is we're going to break down 0:30 planes of motion, one plane at a time. 0:35 First, we're going to define and we're going to demonstrate and then we're 0:39 going to do an activity. 0:40 So, let's start with the sagittal plane. Let's start with this plane right here. 0:45 Sagittal plane refers, well, let me back up a step, 0:53 does everybody know what a plane is? Right, a plane is just like 0:58 two-dimensional surface going on forever. 1:03 We could say that this is a plane. 1:10 So when we... Does anybody know why we have planes of motion? 1:14 Why are planes of motion important? 1:20 To assess movement. We need to be able to categorize and analyze movement in the 1:25 human body, right. So all we've done is we've stolen these from math. We 1:30 didn't come up with the cardinal planes. True. 1:32 All right, we've stolen these so that we have a way of analyzing what we're 1:37 seeing, which is going to be important as we go through the day. 1:40 Now, coming back, there's only three planes. I want you guys to remember that. 1:43 Only three planes. 1:46 How many of you guys have taken multiple choice tests? All right. 1:50 Your choices as we go through the next 15 minutes are A: sagittal B: frontal C: 1:58 transverse D: 2:01 there is no D. Everybody cool with that? 2:05 So no matter how confused anything gets in the next 15 minutes, 2:08 remember there's only three choices. You have a 33-percent to success rate right 2:13 off the bat. 2:14 Everybody's cool with that? All right, so let's get back to this sagittal plane. 2:18 You guys understand what a plane is. The sagittal plane is the plane, 2:22 it goes this way, so it cuts the body into right and left halves. 2:29 When we refer to it with motion 2:33 generally we are talking about motion that is forward and back and up and down. 2:39 Everybody's cool with that? 2:42 Now, who wants to be my sagittal plane model? 2:46 Come on up, sir. Now to make this easier for you guys for a visualization 2:52 I want you to pretend... 2:55 What's your name? Lamar. Big round of applause for Lamar coming up here to 3:00 the sagittal plane model. 3:01 We're going to pretend like Lamar is stuck in a narrow sagittal hallway. 3:08 Everybody cool with this? We're going to see what motions could he possibly do if 3:14 he was stuck in this narrow sagittal hallway and the walls were made of glass 3:19 that we don't want him to break. Everybody's cool with that? 3:23 All right, so Lamar, let's go ahead and have you face the room. 3:27 You can stay right there. 3:29 You ready for this? All right so if i put his head in the narrow sagittal hallway, 3:39 what can we do with his head? Yeah 3:43 all he can do is say "yes" right? 3:46 you can nod his head yes. "Yes, this is a very weird demonstration." 3:50 Okay, you guys got that? What about if I put his arms in the narrow saggital hallway? 3:56 Up and down. So can you act out, Lamar, what they're talking about? Bicep curls, they 4:02 said. Bicep curls, what else could he do? What about his shoulders? Front raise. 4:07 Demonstrate, guys, demonstrate. Good. Good. 4:10 What about, let me know get under your arms, what about his trunk being stuck in 4:16 the narrow sagittal hallway? He can do... give me an exercise someone... 4:23 something. He can bend forward, right? You can take a bow. 4:28 You can take a bow, Lamar, you are you doing fantastic. 4:32 All right, what about his legs? What can he do with his legs? 4:38 He could do some high knees. Let's see some high knees. 4:39 Allright, all right. What else could he do? You can, he might be able to squat sure, 4:43 can you squat? 4:44 Cool, he just made it. All right, so here's what I am going to have you guys do 4:49 Lamar, you can sit down. Once again, big round of applause for Lamar. 4:53 Here's what I'm going to have you guys do. You are going to write down, you guys see 4:58 on page, what is this, page 3 of your workbooks, you guys have these boxes. 5:04 Now you guys can work in little groups if you want. I'm going to give you about 5:07 four minutes to try to come up with as many exercises as you can possibly think 5:13 of 5:14 in the sagittal plane. You guys ready? Go. 6:06 How you guys doing? You almost got all your exercises? 6:20 All right, now we're going to bring them up here. So just so we don't have 6:28 absolute exercise chaos, 6:30 let's divide these up into big sections, so lets start with upper body. 6:34 What do you guys got for upper body in the sagittal plane? 6:37 Push up? Mmm could I do push-ups within my narrow sagittal hallway? 6:48 So if this is my hallway, imagine this extending all the way up right I'll be 6:52 trapped like this, 6:53 can I get my arms here? No, right? 6:58 Does that mean I can't do a push-up? Not necessarily but I got to modify it. You 7:03 got it, you got it so what we're going to call that? 7:06 Can you stand up and show me? You go from here and then go which way? 7:11 So you can go this way, right, would this be in the sagittal plane? 7:15 Sure, so we'll go, you guys want to call that a close grip pushup? 7:19 Can we do that? That's cool. Close grip pushup. 7:23 What else can we do? 7:29 Shrugs. That's..that's a good one, I want you to save that one because the 7:35 answer is no. But if I try to put in my hallway it looks like a yes. 7:41 So you have to save that until we get to a couple of planes and then ask me that 7:45 again. I'll explain that one. Tricep extensions. Can we do tricep extensions 7:50 in my narrow sagittal hallway? 7:52 Yeah right? And, of course, if I can do tricep extensions, what else could I do? 7:58 Bicep curls. 8:05 All right, so I can do this, I can do this, I can do this. 8:10 What else? Front raises. 8:19 What else? You've had your hand up. Who wants to come up 8:27 with a name for this exercise? Overhead tricep extensions. 8:34 Yeah what it really comes down to is, if you look at your elbow, 8:40 how many planes does your elbow move in? Basically one, right? Your elbow 8:47 moves in one. 8:48 This isn't really your elbow. It's a different joint, but if we think about it, 8:52 it only moves in one plane. If you guys pick something other than a sagittal plane 8:55 for your elbow to do, 8:58 I'd be worried about you. I would, I would. If it moves in a different plane, 9:02 it's probably can only do that once and it's going to hurt a lot. 9:05 All right, we got anything we can do with the elbow is going to 9:10 probably happen in the sagittal plane. 9:13 What other exercise? Anybody got anything else. A closed group seated row. Way to 9:20 steal the one from the board, one of my favorite exercises. 9:26 All right, let's move on to the lower. 9:31 What do you got for the lower body? Lunge. 9:36 Squat, I heard. You guys can blurt it out, you don't have to raise your hands. 9:41 What else? Hamstring curls, sure. 9:49 Hamstring curls, calf raise, sure, leg press. What was that? Deadlifts sure, I can do that in 10:08 my narrow sagittal hallway. 10:09 Anybody got any trunk stuff, some core stuff? 10:17 Crunches. Yeah, crunches we could do right? 10:32 Yeah, so this would happen in my narrow sagittal hallway, what else? 10:38 Hip extensions. Like this? On the roman chair. Okay, okay so this this exercise? 10:47 Okay well, leg raises we'll call them. Not my favorite exercise, we'll find out why 10:56 later. What else? Back extensions. 11:06 That's pretty good list. It's a really really good list. Should move on to the 11:12 next plane? So we got A: sagittal, down. 11:17 Let's go for B: frontal, right. So our frontal plane goes this way. 11:24 Sometimes it's called the coronal plane right, like a crown. 11:27 So it goes this way, cuts our body into front and back halves. Generally refers 11:35 to motion that is side to side and up and down. 11:41 So who wants to be my frontal plane model? 11:45 This one's actually really easy. 11:48 Let me give you a story on how I used to teach this. This is going back many, many 11:53 years. I used to teach at New York Sports Club, you guys know New York Sports Clubs? 11:57 Boston Sports Clubs, Philadelphia Sports Clubs. Right, so used to teach there, teach all their 12:01 trainers and we got to planes of motion Iused to teach in this big 12:05 group exercise studio with glass enclosure and they used to come up and 12:11 just step outside the room and go here's what you think of when you think frontal 12:16 plane. 12:17 I want you to think of what movement you could do if you had a plane of glass in 12:23 front of you. 12:24 Right so if I have a frontal plane in front of me, 12:28 what can I do without breaking through that glass? 12:32 Now who wants to be my frontal plane model? Come on up. 12:41 What was your name again? 12:44 Marla, everybody big round of applause for Marla. This one...you... 12:52 you picked the plane to be the model for because here's what we got to do to 12:57 poor Marla. Right, this is the frontal plane. 13:03 So I'm going to drop it down just a little bit, but what could she 13:06 do with her head? She can do this kind of thing right kind of side to side. What could she do 13:12 with her shoulders and I'm going to drop just a little bit below. Yeah, maybe side raises. 13:17 You won't hit me, I got a longer reach. 13:21 All right, what could she do with her trunk? Yeah some of this stuff. 13:26 What about her hip? Yeah so she could do, what what is that, yes she 13:34 could do that sort of thing right. You guys ready? You guys can call exercise 13:40 whatever you want, as long as you know what it means you can call it 13:43 whatever you want. Big round of applause for Marla. 13:47 Now, what I want you guys to do is the same thing. 13:50 You now have a box for frontal plane. I'm going to give you guys three minutes on 13:54 this one to come up with as many exercises as you can. 14:05 How many guys are stuck? 14:13 Few people, okay. I don't want to go too outside the box. 14:16 So let's go ahead and do the same thing now, just for the sake of organization. 14:22 We'll start with upper body exercises. What do you guys got for upper body? 14:26 Lateral raises. 14:38 so lateral raises you guys got a couple more in you, come on. Shoulder press. 14:43 How? Show me. 14:45 Yeah, so if I had a plane of glass in front of me, could I still do this? 14:50 Sure, sure. We'll call that military press. Wide grip shoulder press. 14:56 What else could I do? Pull-ups. 15:06 Well, maybe you can do pull-ups. Me, not so much. Anybody else have a hard 15:14 time with pull-ups? They're hard. 15:19 A lat pulldown, sure, sure. 15:31 All right, so we got lat pulldown. What about lower body? A side lunge. So you can 15:41 do a lunge to the side. It's called a lateral lunge, frontal plane lunge, side lunge. 15:53 So as long as we're upright, right, as long as we're here. 16:01 If I were to do this seated ab- and adduction and I had a plane of glass in front 16:07 of me right 16:08 could I get there? No, right. But if as long as it's this way 16:12 we're good. Like the multi-hip machine, have you guys ever seen the multi-hip machine? 16:16 And you do one of these things you can come in with it... 16:20 All right, so that's that's ab- and adduction. 16:34 Anybody got anything else? 16:38 What about side shuffles? Side shuffles work? 16:43 Anybody to lateral drills? Nothing? Nobody? 16:47 Yeah. 16:56 Trunk, what can you do with your trunk? Core, this thing. 17:04 The weeble wobble exercise. Side bends. 17:09 We will have fun with this exercise later when we get into anatomy and we 17:14 find out what's actually working in that exercise, not what people usually think 17:19 it is. 17:19 All right so we got one more plane. This one's kind of the tuffy as far as 17:26 conceptualizing and understanding which exercises fall into this plane. 17:33 So that's the transverse plane, also known, to give you guys a little 17:40 help 17:41 it's also known as the horizontal plane. has anybody heard that? I'm going to go 17:55 artistic on here on you guys here for a second. 17:58 You guys ready for all this? All right why is it called the horizontal plane? 18:13 Which way is the horizon go? Can you guys tell my mother was a professional artist? 18:18 Amazing. 18:21 This is the horizon. So the transverse plane is the plane of the 18:27 horizon. 18:28 Now, generally speaking when we talk about exercise, we're referring to 18:32 rotational movements are transverse plane, that's parallel to the 18:37 transverse plane or limb movements, parallel to the horizon. 18:44 What else do you have that is parallel to the horizon right in front of you 18:49 that could help you visualize limb movement in the transverse plane? Your 18:56 desk. So we're talking rotational movements or limb movements that 19:04 are parallel to your desk. 19:06 You guys got this. All right, three minutes all the exercises you got. 19:15 You guys get kind of stuck on this one pretty quick right? You start going 19:19 through and you're like wait a second there's not that many exercises for this 19:23 plane. 19:24 All right, so upper. What you guys got for upper? Chest fly. 19:33 I like it. 19:38 What else? 19:44 Arm circles 19:53 Oh that's an interesting one. I must say no. I'm going to say that that 19:59 actually happens in a couple of different plane. You're on the right 20:01 track. 20:03 This is kind of a weird like crossing planes motion. 20:07 What other exercise? 20:12 Oh come on, seriously all you guys do his chest flyes? Bench press, and if a 20:18 chest fly in a bench press fit here 20:21 what else probably fits here? You said it earlier. 20:28 Push-ups right? If you think of a traditional push up here, 20:33 everybody go through this motion, are you moving parallel to your desk? 20:38 Yeah. This was sagittal, but this is transverse. 20:49 And evidently you guys only work beach muscles. Is that what's going on here? 20:54 "Dude I only work when I can see in the mirror. 20:57 That's it." What else? How about a reverse fly? Nobody works their posterior 21:05 delt? Nobody? You guys are all just kind of front heavy huh? 21:10 You know eventually you're going to have to leave the room and people are going 21:18 be staring at your back, just for those of you guys who don't work your back. 21:22 Anything else? Barbell rows, how many of you guys have done a barbell 21:29 row, wide grip. That's ransverse plane right, your arms are moving parallel to that 21:33 table. 21:42 All right, lower. What can I do for my lower body? Seated hip abduction and 21:50 adduction. How many of you guys have seen these machines? 21:53 Again not some of my favorite equipment. 21:59 There's an anatomical reason for that which we'll get to later. 22:12 when I was training trainers for Equinox I used to have a competition for those 22:17 machines. 22:18 Whoever could carry the machine home could keep it. 22:21 I thought that was a good way to get rid of it. Never happened. 22:26 Those things are heavy. Anybody have any other exercises? 22:30 All right then the lower body for transverse plane I'll admit, it's kind of tough. 22:37 We'll get to it in a second. I think I can help you guys out. 22:40 What about trunk, what can you do for trunk? Rotation like what is that going 22:46 to look like? What do you mean? How as an exercise? A Russian Twist? 22:51 Cool. 23:18 Plank. That's an interesting one so let's go back a couple. We've 23:23 mentioned a couple exercises that I definitely want to come back to 23:27 including your shrug. Let's not forget about the shrug. 23:30 So, plank, is their motion in a plank? 23:34 So it makes it a little tougher to figure out, but now we have to think 23:39 about which way is gravity pushing on our frame? 23:44 What direction... 23:47 all right let me ask it this way, gravity is parallel to which plane in a plank? 23:54 Which direction are you guys in a plank? 24:00 You're like this right on the floor. And gravity is pressing through me how? This 24:06 way right? 24:07 So which plane is this? Sagittal. So, we could write a plank here. Unless I do a 24:19 plank on my side, then what happens? If I'm this way, 24:25 now which way is gravity pushing? This way right right which is side to 24:33 side which is going to be which plane? Frontal, so I could put side planks over 24:39 here. 24:45 Let's go back to shrugs. 24:48 Shrugs are difficult because what you're seeing, what we actually look at when we 24:55 do shrugs is usually the front of us. You know what I'm talking about. 24:59 I usually do, well, I don't usually do shrugs but if I was doing shrugs, I would be 25:03 looking at the mirror that way. 25:05 Right? But what bone is moving? My scapula, which is on my back. 25:12 And how are my scapulae moving? Up and down, right? Superior to inferior or inferior 25:20 to superior, I guess, like this. Which plane is this actually parallel to? 25:25 Frontal. I know from my example of the narrow saggital plane hallway, 25:33 it looks like you're doing this with your shoulders but in actuality it's your 25:36 scapulae moving parallel to that frontal plane. Does that make sense? 25:40 So for upper and frontal, we could put shrugs. 25:50 Anybody have any other exercise they want me to address? They didn't know 25:53 where to put it, 25:55 so they didn't say anything. 25:59 Shoulder press, all right, hold that because we're actually going get into 26:03 that in a little bit more detail in a second. 26:06 I got a few ways to look at a shoulder press. So, some things for you guys to 26:13 think about is we're about to go into the muscular anatomy section, 26:17 I think you guys started to notice something here. We notice we have a lot 26:24 of exercises for what muscle group? 26:28 Well upper body, yes. But what... chest fly, bench press, wide grip pushup, 26:33 what muscles that supposed to be working? Pecs, mostly, right. And the pecs have a 26:39 fiber direction in which direction? This way right, its horizontal so they have a 26:48 transverse fiber arrangement. Wouldn't it kind of makes sense that muscles with a 26:55 transverse fiber arrangement help move us in the transverse plane? 27:01 How do you think muscles will be situated to move us in the sagittal 27:05 plane? Up and down. 27:12 Where would they be located? It's going to be up and down, 27:15 where would they be located? 27:20 Yeah. 27:23 So they're situated, usually muscles that move us in the 27:26 sagittal plane are running up and down on either the front or the back of our 27:30 bodies. Doesn't make sense? Because we said forward and back, up and down. What about 27:34 frontal plane muscles? 27:36 Where do you think they're going to be situated? They're going to be situated on the sides 27:41 running up and down. Does that kind of makes sense? As we start looking at your 27:45 muscular anatomy, the goal will be for you guys to be able to visualize how 27:49 these muscles are going to move you, not just memorize a bunch of joint actions 27:52 because we all know how tedious that can be. Fair enough. 27:57 Now, does life happen in one plane? No, but you guys notice that you had a 28:03 really easy time coming up with exercises in which plane? Sagittal was 28:09 easy and then we got over there and it was like "ohh." When we get into a gym, how do 28:17 most people train, which plane? 28:18 Sagitall, do you think that's beneficial for health and performance? For rehab? 28:24 No, right. Occasionally, we have to move in other planes. 28:27 Imagine if you only have the sagittal plane to move in and you tried to walk 28:32 here. 28:35 You'd be like okay for a while... sagittal, sagittal, sagittal, sagittal, sagittal and 28:40 then you get to the door. 28:42 Now what? Can I stay in the sagittal plane? 28:47 What are you going to do if you can only move in the sagittal plane because 28:51 that's all you've trained in? You're going to walk to the door and be like, "All 28:54 right, dude somebody turn me. Somebody turn me. I need to get out of the 28:59 sagittal plane." Right, you can't do that. You have to start training outside of 29:05 the sagittal, sagittal, sagittal, sagittal thing. 29:08 Let me give you guys a little bit of help, we're going to do a little activity 29:10 to try to look at a couple exercises and see how we might be able to change them 29:14 to work them in different planes and get a little bit more creative with our 29:19 exercise selection. So push ups, 29:22 we've already done a couple of these already. What did you say, you can do 29:26 push-ups in which planes? We said transverse for sure. 29:32 So everybody do a transverse plane push up for me. Just go through the 29:36 motions. 29:36 Good, your elbows would be high here right. Let's do a sagittal plane. Now your 29:42 elbows would run right next to your body. 29:44 What about a frontal plane? 29:49 Be creative. This would actually still be transverse right. This 29:55 would still be parallel to your desk. 29:57 Definitely a creative way to do a push-up. 30:01 Oh yeah who said that? Yeah I was like "you you can't do push-ups," this is a true 30:07 story, 30:07 "you can't do push-ups in the frontal plane," this dude was like, "Yes, you can." 30:12 And I was like, "Show me." And sure enough he just walked over the wall and went 30:17 Got into a handstand. Now that's not for pecs anymore, 30:22 right, that's for what muscles? What muscles are we working? It's more like 30:25 shoulders at that point but sure enough he just popped out five. 30:29 Show off. And sure enough he created a frontal plane push up. 30:34 I like it though, because at least it was creative. He's getting out of the 30:37 box. 30:37 So pull ups. How can we do pull-ups and multiple planes? 30:41 How do you guys usually do pull-ups? This way right? So everybody does pull ups 30:49 in what plane? Frontal plane pull ups. 30:54 All right so we got frontal plane pull ups, how could I get out of the frontal 30:58 plane? 30:59 Yeah how many guys do chin-ups? 31:04 Or maybe you guys have those fancy handle, you guys know the fancy handles 31:07 on some of them where they like have two or three different hand grips and you 31:10 can kind of grab this way and do a neutral grip pull up. 31:13 So that's a sagittal plane pull-up, it's good. So now we got sagittal, frontal, how 31:18 could i do a transverse plane pull up? 31:33 How many of you have every used a Smith Machine to do what is 31:37 basically the opposite of a push-up? 31:39 You guys know what I'm talking about? So you hang back from the Smith Machine, 31:42 body straight, 31:44 your heels are down on the floor and you just pull up this way. So tough. So tough. 31:49 One of my favorite exercises. I actually have a challenge on my youtube channel 31:52 where I have the model that's with me doing a horizontal pull up, right, is what 31:58 I call that, a hanging pull up, with his feet on a stability ball and I make up to 32:03 20. 32:04 That's the challenge. Anybody up for that challenge? 32:08 All right all right a few you guys are up for the challenge. Send me the video. 32:13 Put it on your phone, send me the video. All right, so we got pull-ups in three 32:19 different planes. You want to do shoulder press? Should we do some shoulder press. So let's 32:23 do a shoulder press through three different planes. 32:25 What's this? So this would be frontal plane. 32:32 Can I do sagittal plane? 32:36 I like sagittal plane press. A lot of people don't do it. 32:40 How many of you guys have done like a front squat to press? One 32:44 of these things I like teaching that as a sagittal plane thing. Because if we're 32:49 playing a sport, we don't know we don't always try to press up this way right? If 32:54 I'm coming down the lane, the only sport I know guys is basketball. I'm sorry if 32:57 you guys play any other sport. 32:58 I wasn't that athletic, remember i was a jazz musician, but if I come up through 33:02 the lane right, 33:04 am I going to pull up and try to get to the rim going this way? 33:07 No, I'm going to come this way. 33:10 So there's no problem training through the sagittal plane. 33:13 How could I get a little transverse plane component to my overhead press? 33:20 Yeah like the old Arnold presses, right. Have a little shoulder rotation 33:25 Yeah, you can do stuff like that, there is no problem as long as there's no pain. 33:29 You've progressed somebody well. So we can add a little rotation to that. 33:33 What about step-ups? What plane are step-ups in? Sagittal. All right, so we got sagittal, 33:43 front and back. 33:44 How would I make them frontal? 33:50 So, yeah if i do a step up, if I put a step here and instead of doing this, I do 33:56 this, it becomes a frontal plane step up right. Now I'm starting to train people 34:03 to move side to side a little bit better. 34:05 How would I make that transverse? Rotate how? 34:12 Yes, you rotate in the transverse plane. 34:20 So if I started facing this way, put the step here, everybody's with me and I went 34:25 boom, 34:26 would that be a transverse plane step-up? A good thing to practice? 34:31 Do you have to move in the transverse plane? As we saw from my example, every 34:36 time you want to make a left or right turn, you have to at least move in the 34:39 transverse plane for a second. 34:41 So these are always for you guys to progress your exercise. 34:44 That's a good little activity for you guys to do if you get stuck, you don't 34:47 know how to get new exercises into your program, 34:50 it might be worth just going okyay, well how can I take this into different planes, 34:55 you'd be surprised what you can come up with. 34:59 All right let's take a ten-minute break and then we'll get into joint actions. 35:04 Sound good? Don't get so excited?
