Movement-Flows

6 Fun Movement Flows To Improve Mobility, Balance and Flexibility for CrossFit Athletes

Bringing new movement flows into your training will help your body to become more flexible, improve your mobility and reduce the risk of injury.

Triplanar training is when we use movements in all three planes of motion.  These planes are saggital (forward/backward), frontal (left/right, sometimes called coronal) and transverse (rotation).  Technically speaking, all training is triplanar as ALL movement has at least a small component in each plane. For the purpose of this article, I want to talk about triplanar training as being training that specifically employs movements in the frontal and transverse planes as well as the traditional saggital plane of motion, where most gym based training, including crossfit spends the majority of its time.

Triplanar training makes you stronger

Quick anatomy lesson: Muscles attach to bones through tendons.  Depending on exactly which bones they attach to and where specifically they attach on those bones determines the direction(s) in which they can produce force and therefore create movement.  At a basic level, this is the reason your bicep can bend your elbow, but not straighten it, or extend your hip.  At an advanced level, this is the reason you need to get your hip into flexion, adduction and internal rotation to get the best stretch in your glute (fancy talk for a crossover step on a box with a turned in toe, try it).

Given that muscle attachment points are not all saggitally aligned, we can see the human body was not evolved (or created, you decide) for just moving forwards and backwards.  As we discussed with the glute, to get the most stretch in a muscle, we often have to go across multiple planes.

6. MOVEMENT FLOW FROM JAIME GREENE

10 x 2

Candle stick- reverse burpee- forward roll- burpee- broad jump.

5. FLOW FROM CAMILLA SALOMONSSON HELLMAN

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