When most people train, even when they alternate muscle groups and modalities, they're still stuck in one plane. Our movements take place in three different planes: sagittal, frontal, and transverse—but the bulk of weight room exercises are in the sagittal plane, moving straight up-and-down or front-to-back. If you want to work to your full training potential, you won't ignore the benefits you can get from the other types of movement, like the side-to-side of the frontal plane and rotation of the transverse plane.

Men's Health fitness director Ebenezer Samuel, C.S.C.S. makes sure that his leg training is multi-planar, which he demonstrates in this smart leg day finisher. "The clock Cossack series does two things I absolutely love," he says. "First off, it's completely taking you out of the sagittal plane. Normally, we only move forwards with our leg training, as we do in lunges, and squats, and deadlifts, but we forget that our legs are meant to help us change directions, and that our hips are critical in helping us create rotation. Learning to move laterally and rotationally and also create and manage energy in those planes is key to athleticism in our leg training. It's also more beneficial than we realize in terms of stimulating core and glute strength and growth."

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