What are the multi planar exercises?
Training Program
| Exercise | Major Joint(s) | Plane(s) of Motion |
|---|---|---|
| Lateral Step Up | Hip | Frontal, Transverse |
| Transverse Plane Lunge | Hip | Transverse |
| Close Grip Chin Up | Shoulder | Sagittal |
| Incline Dumbbell Press (narrow) | Shoulder | Sagittal |
What is a 4321 workout?
1 minute high intensity Repeat 2x for 20 minute workout or 3x for 30 minute workout. You can get really creative with this workout and vary any of the movements that you want to. Sometimes I’ll do rounds 1 and 3 the same and mix it up for round 2. It’s up to you!
What is a Triplanar movement?
Triplanar movement is any movement that occurs through all three planes of motion. Since most daily activities involves the use of all three planes of motion, exercises that are triplanar are said to be more functional.
What are the Big 3 exercises?
Although it’s a good idea to frequently switch out your workouts, three movements that should always be included, especially for hardgainers, are the so-called “Big Three”; bench press, squat, and deadlift.
Why is it important to train all 3 planes of motion?
Training all three planes of movements will not only help reduce the risk of injury, but improve balance, stability, and overall performance. Every sport requires an athlete to move efficiently through all planes of motion.
Is the ankle joint Triplanar?
It is located inferiorly to the talus, and forms a triplanar, uniaxial joint with the talus.
Why is ankle motion considered Triplanar?
Planar Motion of the Ankle and Foot An axis running in the frontal and sagittal planes gives rise to abduction and adduction in the transverse plane. An axis that obliquely crosses the three cardinal planes gives rise to motion in all three planes, or triplane motion.
What plane of motion is jumping jacks?
Frontal plane – passes from side to side and divides the body into the front and back. Abduction and adduction movements occur in this plane, eg jumping jack exercises, raising and lowering arms and legs sideways, cartwheel.
How many Tri plane joints are in a foot?
five triplane joints
16 have identified five triplane joints within the foot that allow pronation and supination to occur. The triplane joints include the talocrual, the subtalar, the midtarsal, the first ray (first metatarsal/cuneiform), and the fifth ray (fifth metatarsal).
What are the 3 prime movers for the ankle joint?
The lateral leg muscles, the peroneus longus and brevis, are the primary movers responsible for eversion of the foot. The medial leg muscles, anterior tibialis and posterior tibialis, are the prime movers responsible for inversion of the foot.