Single Leg Patterns

Adding single leg movement patterns to your training program is ideal if you are looking to protect yourself from injury, increase training effect, and keep things fresh and new. Check out these 3 single leg patterns and implement them today!!! For more information feel free to contact us at

Plank Variations

In 2010 The Journal of Orthopedic and Sports Physical Therapy put out a research article on muscle activity levels with different movements. The goal was to identify which movements resulted in the greatest muscle recruitment through the trunk musculature. A standard plank, and more challenging variations showed a high level of activity in rectus abdominus, external obliques, transverse abdominus, and erector spinae. In addition, when performed with a neutral spine, they also resulted in the least amount of lower spine compression. Check these out and add them to your training.

Leg Lowering Progression

Correctly performing high-level functional tasks such as running, jumping, stepping, and squatting, are all preceded by one’s ability to maintain dynamic trunk stabilization while one leg is in hip flexion and the other in hip extension. A basic active straight leg raise pattern can help to identify lower limb mobility issues, poor trunk stability, and inability to disassociate lower limb movements. At PPT the ideal corrective strategy has been to implement leg lowering progressions. Check out a few examples of what so many of our clients use within their workouts on a regular basis.

Pallof Press: Training Trunk Stabilization

Our goal at Peak Performance Training, INC. is to help everyone become more effective and efficient in their workouts. Injury prevention is at the top of our list, and that starts with avoiding movements that are proven to cause problems. The crunch and sit-up are at the top of this list! The main objective of our trunk is to resist rotation, not repeatedly go into flexion and extension (especially with an added load)! Remember that if you’re unhappy with the look of your “abs” it probably has close to no connection to your “ab training”, but more to do with your diet and intensity of exercise. So, achieve optimal trunk/spine stability, and as a result injuries will be reduced and results will improve!!!

Ankle Mobility

Our entire kinetic chain starts with proper mobility of the ankle, which is at the ground level of all movements. A lack of sufficient mobility can cause knee pain, decrease speed and power, and limit total body movement patterns. Check out these 2 basic mobility exercises that can be done on a daily basis to ensure proper mobility at the ankle.

Strength Training Circuit #1

The main goal of exercise is to be the most efficient in your quest to boost metabolism and burn fat. This circuit is a great example of how you should approach your strength training workouts as far as types of exercise and rest to work ratio. Remember that this type of training can burn 9 times the amount of calories you would burn in a single-joint dominated strength routine.