Got to any gym, and you’ll see loads of people doing cardio at varying intensities, with different machines, listening to different music, and wearing different exercise sneakers. While they each appear unique, the reality is that they’re all stuck in linear movements that always have them moving forward. Take any of these people off their precious ellipticals, treadmills, and recumbent bikes, and you’ll find that they lack frontal and transverse plane stability and carry their weight anteriorly. The solution is pretty simple; get them moving in different ways!

The first step is to include some single-leg work in all exercise programming. This does NOT include unilateral leg presses and Smith machine lunges; you should actually be doing some of the stabilization work!

Second, make sure that you’re training movements that require full hip flexion (knees get above 90 degrees) and hip extension (glutes fire to complete hip extension). Sprinting meets these guidelines very easy, but cardio equipment that limits range of motion will always fall short. I’m not saying that they don’t have their place; I’m just saying that I’d rather have people outside doing sprints and multi-directional work instead.

Third, and most importantly incorporate more backwards and lateral movement in your energy systems work. Here’s an example that I used with an online consulting client of mine recently:

Dynamic Flexibility Warm-up

The following should be performed in circuit fashion with the designated rest intervals from below incorporated between each drill.

A1) High Knee Run: 20 yards
A2) Butt Kicks: 20 yards
A3) Backpedal: 20 yards
A4) Carioca: 20 yards to the right
A5) Carioca: 20 yards to the left
A6) Side Shuffle: 20 yards to the right
A7) Side Shuffle: 20 yards to the left
A8) Backpedal: 20 yards
A9) Scap Push-up: 15 reps
A10) Sprint: 50 yards

Week 1: 3 times through, Rest interval: 15s between drills, two minutes between sets
Week 2: 3 times through, Rest interval: 10s between drills, two minutes between sets
Week 3: 4 times through, Rest interval: 10s between drills, two minutes between sets
Week 4: 2 times through, Rest interval: 5s between drills, two minutes between sets

Eric Cressey

Improved Posture is Not Only Good for your Health, but also good for your Performance.