Fencing
Plane of Motion
Coronal
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Shoulder Height Hooks
Muscle Focus
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Stabilize the torso and hips against the unilateral pull from the springs.
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Straighten the arms and push into the spring load, especially as on the arm closest to the spring attachments in version #1.
Resist the spring load to return to start.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Control the side lunge with the quads.
Create an anchor on the leg closest to the spring attachments.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Turn the legs out and maintain it throughout the exercise.
Other Muscles at Play
Spinal stabilizers provide spine and lumbo-pelvic stabilization against the unilateral movements.
Shoulder adductors keep the arms narrow toward the body.
Scapular abductors (protraction) separate the shoulder blades and keep them from collapsing together.
Hip extensors co-contract with the anterior stabilizers to protect the lower back and aid in lumbo-pelvic stabilization, especially on the straight leg in the lunge.
Hip adductors keep the midline connection and bring the legs back together.
Knee extensors resist the landing on the lunge and keep the other knee straight, then assist with the hip extensors and adductors to straighten the knee back to start.
Objectives
Strengthens the trunk, pelvic, and shoulder stabilizers to create a steady, well-organized foundation for movement.
Increases abdominal strength to support clear stabilization in a standing position.
Improves strength and refined control of the shoulder muscles for smoother, more efficient upper-body mechanics.
Enhances balance through deep core integration, allowing the body to remain centered and controlled during dynamic or upright tasks.
Focus on breathing to synchronize the movement.