Stop Training Muscles. Start Training Movement.

You’re training hard.
But the way you think about training might be wrong.

Most people think in muscles.
“I wanna hit chest, back, biceps…”

I think in planes of motion.
Because the direction of your movement matters just as much as the muscle doing it.

If you don’t know the words sagittal, frontal, and transverse, you’re probably not training them.
And that’s a problem.

Most workouts and most “staple” moves live in one plane: the sagittal.
Forward. Back. Repeat.

But real life doesn’t move in straight lines.
You twist to grab your phone.
You sidestep your kid’s LEGO ambush.
You rotate to throw, turn, sprint, or catch.

If you’re not training all three planes, you’re not just missing gains.
You’re missing function, control, and resilience.

Your body moves through three primary planes of motion.

Sagittal Plane (Front / Back)
Forward and backward movement.
You're already doing this. Most training lives here.
That's the trap.

Train the sagittal plane:
• Deadlift
• Squat
• Push-ups
• Rows

Frontal Plane (Side to Side)
Lateral movement.
The plane everyone skips.
If you're falling over when you change direction, you're weak here.

Train the frontal plane:
• Lateral Lunges
• Side Plank
• Lateral Raises
• Suitcase Carries (technically sagittal, but challenges frontal stability)

Transverse Plane (Rotation)
Twisting, turning, throwing.
The most neglected. The most misunderstood.
Where athletic power and injury prevention live.

Train the transverse plane:
• Cable Rotations/Chops
• Med Ball Rotational Slams
• Windmills
• Landmine Twists
• Pallof Press

Don't tack this on as an afterthought.
Build it in.
The goal isn’t to do more, it’s to move better.

Here’s how:

• Add 1–2 frontal or transverse movements per session
• Pair them with your big lifts (superset or alternate)
• Rotate movements weekly. Keep what works, drop what doesn’t.

Deadlifts + Side Planks
Squats + Cable Rotations
Pull-Ups + Med Ball Rotational Slams
Bench Press + Suitcase Carries

Think in planes, not muscles.
Train movement, not just weight.
That's real strength.

Train Hard.
Think Deep.
Live with Intent.

— The CODE