Dr. Bret Contreras

We were doing fire hydrants.

We were throwing bands around, doing lateral band walks.

What we were doing was using the glutes from different vectors.

So instead of just going up and down in the sagittal plane, like what we've always done, we were doing lateral and rotational stuff and also working the glutes from front to back.

So I started this new terminology because we always had the planar terminology, which was sagittal plane, frontal plane, transverse plane.

And I said, think of vectors instead.

You have axial loading, which is your vertical squats, deadlifts, lunges, step ups, split squats, good mornings, etc.

Then you have your anterior-posterior loading.

That's front to back.

If you're doing a back extension, you know, a horizontal back extension, if you're doing a glute bridge, you're loaded from the front, pushing forward, like pushing front to back on the body.

So that's anterior-posterior vector.

And then you have your lateral vector, left to right.

And then you have your rotational vector, which is...

rotational force.

I created this, what I called rule of thirds.

And I just said, this is a way to maximize your recoverable volume.

A third of your exercise selection should be vertical in nature.

Those are the hardest to recover from.

They also build your legs.

They're