A Move You Should Do MONDAY – The Matrix

Are you ever in a pinch for time? This week’s exercise, The Matrix, is just for you. Devised by Gary Gray and Team Reaction, this series of lifts trains the body to move in three planes of motion at four levels of lifting in under two minutes.

The three planes of motion are:

Sagittal – movement from front-to-back
Frontal – movement from side-to-side
Transverse – movement in rotation right-to-left

The four levels of lifting are:

Shoulder to overhead
Waist to shoulder
Floor to waist
Floor to overhead

Watching the video is the easiest way to learn this series of lifts.

Why does this matter?

Conventional weight/machine training often focuses movement in the sagittal plane. For example, bench presses, squats, crunches, leg extensions all teach us to move in the sagittal plane.

But real life happens in all three planes of motion and is dominant in the transverse plane. Opening a car door, loading laundry from the washer to dryer, kicking a ball, hitting a ball (like in tennis or golf), etc. all require us to move in the transverse plane.

And often when we lift, we change levels, requiring appropriate weight shifting and loading of the large muscles of the hips and thighs. Practicing these level changes will ensure safe lifting without having to think about it.

Give the Matrix a try.

Because nobody has time to be in pain.

Until next time…