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Multi Planar Resistance Exercises

Sporting movements and real life movements are multi joint, ground based and multi planar. Flexbands are used in conjunction with other weighted apparatuses to create multi planar resistance.

1. Med ball twist. Rotations: Attach a medicine ball to one end of the band using the medicine ball harness. Anchor the other end to an object (Anchor height can vary). Perform rotations. Flexbands® are used in this exercise to create multi planar resistance. Bands used: Mini, Monster Mini, Light.

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2. Plate rotations: Attach a plate to one end of the band using the medicine ball harness. Anchor the other end to an object (Anchor height can vary). Perform rotations. Flexbands® are used in this exercise to create multi planar resistance. Bands used: Mini, Monster Mini, Light.

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3. Landmine press: A functional movement that can target the pectorals major, anterior deltoid, core muscles, triceps and pectorals minor (all depending on the angle used). Step on the one end of the band and loop the other end on the bar. The leg that steps on the band can either be on the same side as the pressing arm or it can be on the contra-lateral leg. Bands used: Mini, Monster Mini.










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4. Medball back extensions and rows: Attach a medicine ball to one end of the band using the medicine ball harness. Anchor the other end to a lower object. Grab the medball with both hands, extend your back and then pull the ball towards you. Do not arch your back while performing this exercise. Bands used: Mini, Monster Mini, Light, Average


5. Multi planar resistance bench: Because sporting movements occur in more than one plane, it would be beneficial to train athletes using multi planar resistance. Attach Flexbands to the barbell in different angles and vectors to create multi planar resistance on the bench press.


6. Multi planar resistance squat: Because sporting movements occur in more than one plane, it would be beneficial to train athletes using multi planar resistance. Attach Flexbands to the barbell in different angles and vectors to create multi planar resistance on squat and create an unstable surface for the athlete to push from.


7. P.B micro bands pushup and pushup crawl

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8. P.B micro bands Arnold presses