Consider this your routine revamp for the week.These sets of antagonistic movement patterns, or types of motions, become powerfully complementary when teamed up.
These sets of isometric/plyometric and internal/external rotation pairings breed stability and mobility, which are essential to a balanced, well-functioning body. “Isometric moves are static and help build strength and stability around a joint, which preps the body for the more explosive nature of plyometric training,” says Lisa Wheeler, senior creative manager for group fitness, who co-designed these key movement groupings with her Equinox counterpart Lashaun Dale, “Training internal rotation and external rotation together not only improves the balance between hip mobility and a healthy back, but also helps you become aware of other movement imbalances that inhibit a healthy range of motion.”
Click through the slideshow above to see Jacquelyn Umof, LA-based Equinox group fitness instructor, model the moves. Do 3 sets of the indicated reps alternating moves in each pair. Come back each Monday for the next 2 weeks for a new set of pairings.