Week 2: Movement Pairs

Tack these two sets of exercise combinations onto your workout for serious results.

Consider this your routine revamp for the week. Like last Monday, these sets of antagonistic movement patterns, or types of motions, become powerfully complementary when teamed up.

These sets of isometric/plyometric and internal/external rotation pairings breed stability and mobility, which are essential to a balanced, well-functioning body. "Isometric moves are static and help build strength and stability around a joint, which preps the body for the more explosive nature of plyometric training," says Lisa Wheeler, senior creative manager for group fitness, who co-designed these key movement groupings with her Equinox counterpart Lashaun Dale, "Training internal rotation and external rotation together not only improves the balance between hip mobility and a healthy back, but also helps you become aware of other movement imbalances that inhibit a healthy range of motion."

Click through the slideshow above to see Jacquelyn Umof, LA-based Equinox group fitness instructor, model the moves. Do 3 sets of the indicated reps alternating moves in each pair. Come back each Monday for the next 2 weeks for a new set of pairings.

Want more magic movement pairs? Try push/pull and compression/expansion.