Transverse Plane - The Most Neglected Plane of Motion Yet, the Transverse Plane is so often neglected. Most of what we do in the weight room occurs in the astral plane sagittal plane. Most of our workouts include Sagittal Plane movements (squats, deadlifts, bench press) with a few movements in the Frontal Plane (side lunges, lateral raises). The cardboard you see in your mind's eye represents the transverse plane. A| Rotational Lunges. A LOT of life occurs in the other planes too. Yet, the Transverse Plane, aka axial plane or horizontal plane, is so often neglected when exercising. What distinguishes the transverse lunge from … Most, not all. Most of our workouts include Sagittal Plane movements (squats, deadlifts, bench press) with a few movements in the Frontal Plane ( side lunges, lateral raises). Working some transverse-plane moves into your gym sessions can help a player develop this ability to “anti-rotate” — to slow down or stop from over-rotating when twisting and turning with force and speed. There are three planes of motion, sagittal, frontal, and transverse. Movements in the sagittal plane include backward and forwards movements such as bicep curls, forward lunges, stairs. These are forward/ back ward movements like squats, lunges, bench press, pullups etc. The frontal plane includes side to side movements such as jumping jacks and side shuffle running. For both of these exercises, perform 2-3 sets of 5-8 reps on each side. Slider Side Lunge. Before attempting a transverse lunge, visualize a flat sheet of cardboard slicing through your body at your waistline, dividing your body into top and bottom halves. Frontal plane – The body moves side to side – lateral dumbbell raises and jumping jacks. Saggital plane – The body moves front to back – sit ups, bicep curls are the easiest to visualize. Transverse plane of Motion: Rotational lunges are considered for most to be a progression or more advanced option than your traditional forward or backward lunges. Frontal Plane of Motion: Movement side to side or along the frontal plane, such as abduction and adduction. Much of life occurs in this plane too. Transverse plane – The body can rotate in each direction (medicine ball side throws, transverse lunges) But the thing we love most about lunges at Breakthrough Fitness is that everyone can do them. "I suggest clients do a mix of both reverse lunges and forward lunges (sagittal plane) and then layer in lateral (frontal plane) and curtsy (transverse plane) lunges," he says. Transverse and curtsey lunges are great for introducing transverse plane loads to the knee and controlling tri-planar motion. Exercises that work through the frontal plane are the dumbbell lateral raise or side lunge. Rotational Lunge Directions. For further information on the planes of motion as you study, you can view this video. Lunges can be done in all three planes of movement. 3. Transverse and Frontal The Gray Institute describes six pure plane vectors in movement, specifically anterior and posterior in the sagittal plane, same-side and opposite-side lateral in the frontal plane, and same-side and opposite-side rotational in the transverse plane. Sagittal plane:bicep curl and forward or reverse lunges; Frontalplane: dumbbell lateral (side) raise; Transverse:horizontal wood chop; Once you are able to grasp the concept of movement within the three planes, client program design will be seamless. "If you can perform lunges in all three planes of motion pain-free, you are officially winning at life!" 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