Octane LateralX Elliptical Review

Upgrade your home gym or commercial fitness center with the Octane LateralX, a world-class elliptical trainer with an exceptional range of motion. This unique fitness machine allows forward, backward and side-to-side exercise for realistic sports training and extraordinary results. Like all Octane fitness machines, the LateralX is designed for zero-impact exercise too… So overall, it lets you train your whole body at any intensity level, but with minimal chance of exercise-related discomfort or injury.

One option is to use the LateralX elliptical with standard forward or reverse pedaling. The unique option is to move side-to-side. When you move laterally with more action in your hips, your body burns about 25% more calories compared with standard elliptical striding. This advancement in cross training lets you manage your weight, build strength and gain endurance — all with low-impact and the freedom to change direction whenever you please.

Two consoles can be paired with the LateralX. The simpler display has an LED screen and pushbutton controls, and the LateralX Smart has a full-color touchscreen with video and Internet capabilities. An entertainment center with TV and wireless radio can be added too. Each console provides a variety of training programs for total-body workouts, and the LateralX Smart console has video coaching and Workout Booster programs with names like “ThighToner” and “QuadPower” help you focus on specific muscle groups.

Available as an add-on is Octane’s Cross Circuit Pro kit. These adjustable weights can add advanced cross training to your elliptical conditioning.

Our Favorite Features

Some noteworthy features of the Octane LateralX:

  • Options to train forward, backward and laterally for a variety of exercises
  • Comfortable handlebars support multiple grip positions
  • Virtually zero impact on joints and ligaments, so you can minimize the chance of exercise-related injury and also train more intensely with less perceived effort
  • 15 workout programs focus on interval training, thigh toning, quad toning, core muscle recruitment and more
  • 30 resistance levels to accommodate a wide range of ability levels and training intensities
  • Choice of two consoles, one with video workout boosters and a web browser
  • Optional TV and 900Mhz wireless connection
  • Integrated cooling fan with three speeds for customized climate control
  • 5-year parts warranty
  • Space-efficient (63” x 42” footprint)

Octane LateralX Elliptical – Notable Specs:

Our Least Favorite Feature

The Octane LateralX is a premium elliptical trainer and unlike any other on the market. It’s an outlier in terms of price but also in performance. While it can be used as a traditional elliptical with forward/backward striding, it brings the best value to the home of an athlete or other exercise enthusiast who will take advantage of the side-to-side motion as well.

The Bottom Line

The Octane LateralX is a premium elliptical trainer and unlike any other on the market. It’s an outlier in terms of price but also in performance. While it can be used as a traditional elliptical with forward/backward striding, it brings the best value to the home of an athlete or other exercise enthusiast who will take advantage of the side-to-side motion as well.

Heading into the gym with a solid workout plan is a surefire way to have a successful, efficient sweat session. But figuring out exactly what strength exercises to do can get a little tricky. While certain exercises (think biceps curls and crunches) seem like easy, familiar choices, they’re not always the best bet for seeing results. In fact, just because everyone’s doing a certain move, doesn’t mean it’s even safe.

“It’s important to measure the risk-to-benefit ratio of any exercise,” says Susie Crossland-Dwyer, strength and run coach and founder of Studio S in Cincinnati, OH. She tends to avoid exercises that target a single muscle or muscle group and moves that carry little benefit with high risk of injury. So what are the strength exercises trainers never do? Here are eight for starters, plus recommendations for safer, more effective substitutions.

Strength Exercises You Should Skip and What to Do Instead

  • Skip: Crunches

Old news that still rings true: Crunches aren’t nearly as effective as other core exercises. Yet people still continue to do them. “A lot of exercise enthusiasts do crunches ad nauseam without really increasing their core strength,” says Crossland-Dwyer. What’s worse is the move can lead to neck or back pain and sometimes hip issues.

Substitution: Pilates Roll-Up

Unlike a traditional crunch, this move targets deeper layers of your abs, which will increase your stability and improve your posture.

How to: Lie on your back with your legs extended and your arms overhead, palms facing one another (a). Slowly roll up, making a C-shape with your spine as you do. Your abs should be pulled in and engaged during the entire movement, creating a hollowing feeling through the low abdominals (b). Continue to roll forward into a stretch, while keeping your shoulders down, away from your ears (c). Hold the stretch for about 10 seconds, then roll back to start and repeat.

  • Skip: Hip Abductor Machine

“People often think that machines make it easier to perform the exercise movement and manipulate the body because they look user-friendly,” says Nikki Snow, a Les Mills International trainer based in Chicago. But strength exercises on hip abductor machines often aren’t as beneficial as moves with free weights or even just your bodyweight. “The abductor machine — aka thigh master machine — packs a big burn, but there are more effective exercises that can isolate the side glutes and hips safe and effectively.”

Substitution: Sumo Squat

This squat variation, with your legs wide apart, targets your inner thighs like none other.

How to: Stand with legs a few steps wider than hip-width apart, toes turned out. Hold a dumbbell in each hand at your hips (a). Lower your hips down and back until your thighs are parallel to the floor (b). Stand back up and repeat.

  • Skip: Weighted Standing Side Bends

Holding a dumbbell on one side of your body during side bends “puts the spine in a compromised position, and it’s hard to maintain alignment to isolate the obliques properly,” says Snow. “It’s easy to use momentum and rock side to side, which can put strain on the lower back and decrease isolation in the targeted muscle group.”

Substitution: Side Plank with Hip Lift

“This move isolates the obliques and strengthens shoulders and surrounding core muscles very effectively,” Snow says.

How to: Lie on your side and prop yourself up on your forearm and elbow. Your feet, hips and shoulders should align. Extend your top arm toward the ceiling (a). Lift your hips off the ground and up toward the ceiling. Hips should stay stacked, with body in one straight line (b). Lower your hips a few inches toward the floor, then lift back up to a straight side plank, using your abs to move you (c). Repeat.

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  • Skip: Leg Press

The leg press can be fun, because you can typically lift more weight on the machine than you can handle on a standing squat, so you feel extra-powerful. But that increased weight is part of the problem, says Greg Justice, MA, owner of AYC Health and Fitness in Kansas City, KS. “The biggest problem I see with the leg press is the inclination to put too much weight on the machine, potentially causing the pelvis to rotate away from the back rest as you lower the weight. This can cause a herniated disc.” Plus, using the leg press takes stability out of the equation, forcing your quads to do most of the work, without hitting the hamstrings or glutes, says Crossland-Dwyer.

Substitution: Bulgarian Split Squat

“With split squats, you start with stabilizing the body before going through the range of motion,” Justice explains. “You need to engage the whole body throughout the entire process, and that transfers to real life movements or recreational sports.”

How to: Stand with your back facing a bench or box. Put one foot on top of the bench. Make sure you’re far enough away from the bench so you can create a 90-degree bend in your front knee (a). Bend your front knee to lower your back knee toward the ground, and aim to get your front thigh parallel to the floor (b). Push through the heel of your front foot to return to the starting position, keeping your chest up, eyes forward and shoulders back (c). Repeat.

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  • Skip: Russian Twist

This core workout move, in which you sit on the floor and twist from side to side (usually holding a weight), is a popular one. While it might seem more functional than a crunch, it’s not necessarily better. “Recent research has shown that Russian twists are more harmful than beneficial,” says James Thomas, a Les Mills national trainer based in New York City. “Combining the compression and flexion of this movement with rotation places a lot of pressure on the spinal disc, excessive compression of the lumbar spine, and movement of disc fluid.”

Substitution: Forearm Plank with Hip Dips

Planks target your entire core while keeping the spine in a safe, neutral position. Add a side-to-side motion and you also get deep into the side of your abs, aka your oblique muscles.

How to: Bring your elbows directly under your shoulders pressing both forearms into the floor. Keeping feet hip-distance apart, extend legs behind you as you bring your body off the ground. Your body should from a straight line from head to heel as you keep your chin tucked in, squeeze your abs tight, and tailbone tucked (a). When you’re steady, slowly drop your left hip toward the floor (b). Bring your hips back toward neutral, and continue through the middle to drop your right hip toward the floor (c). Continue alternating.

  • Skip: Behind-the-Head Military Press

This move is a common one with body builders, but it’s far from the safest way to gain muscle in your upper body. “It puts undue stress on most people’s shoulders — even if you were just doing the movement with a broomstick,” says Mike Donavanik, CSCS, a personal trainer based in Los Angeles. “Most people lack the shoulder mobility, strength, posture and stabilization to do this correctly.” As a result, the movement pattern gets messed up, other muscles start compensating, and you could walk away with an upper body injury.

Substitution: Arnold Press

You’ll work through a full range of motion with this exercise, nixing excess stress on your shoulder joints. Plus, it uses dumbbells rather than a barbell, so each arm and shoulder joint has to work independently of the other, says Donavanik. “If you have any mobility or strength issues on one side, you’ll figure it out pretty quickly this way.”

How to: Start standing with one dumbbell in each hand, elbows bent and palms facing you with dumbbells held at just above collarbone level (don’t let the weights rest on your body) (a). Open your arms out to the sides, bringing your palms to face forward (c). Then, press the dumbbells up overhead. Palms should face away from you by the time you reach the top of the motion (d). Lower back down the way you went up and repeat.

The squat machine can hinder your range of motion, meaning you don’t get all the strengthening benefits you could with free weights.

  • Skip: Smith Machine Squat

The Smith machine holds the barbell in place while you move up and down. “It makes you move in a straight line. But while this might sound good, it’s not natural for the barbell to travel in a perfectly straight line,” explains Scarlett MacFarlane, a CrossFit level 2 trainer at Brick in New York City. “The body naturally deviates to a small degree, especially taking into account each person’s different anatomical needs. So this can be potentially unnatural for the knees, hips or lower back.” The machine can also hinder your range of motion, meaning you don’t get all the strengthening benefits you could with free weights.

Substitution: Front Squat

This strength exercise will allow your body to naturally go up and down to maximize results.

How to: Stand with feet shoulder-width apart, holding a barbell (or two dumbbells) against your body at the front of your chest, palms facing up (if using a barbell) (a). Keeping your weight in your heels to mid-sole, send your hips back and down with your chest up and back flat. Lower until your hips are below your knees (b). Keeping your core tight, return to the starting position (c).

  • Skip: Kipping Pull-Up

These swinging pull-ups — the ones you see CrossFitters busting out like nobody’s business — do look cool. And the momentum you generate while moving your body forward and back allows you to do more reps than traditional pull-ups. But there’s a catch. You’re putting your shoulders at risk if they aren’t strong enough to support the swinging force. “Most people just don’t have the muscular strength and shoulder mobility to do these safely,” says Justice.

Substitution: Traditional Pull-Up

A regular pull-up is one of the best moves you can do for your upper body. It’s a true compound exercise, working muscles in your back, shoulders, and arms at once, says Justice.

How to: Grab onto a bar with an overhand grip (palms facing away from you), hands shoulder width apart (a). Starting with your arms straightened, pull yourself upward until chin is over the bar. Don’t arch your back or swing; instead bend your knees and cross your feet (b). Then lower to start and repeat. (Can’t do a pull-up without swinging? Check out these exercises to get you there, then check out this how-to for working up to full range of motion.)

This story originally appeared on Life by Daily Burn.


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Bowflex LateralX LX5 Review

  • Dynamic: Exercising on the LateralX LX5 doesn’t feel “routine” or dull. Workout sessions are engaging, especially with LateralX mobile app videos.
  • Efficient: Stimulating all major muscle groups, the LX5 is more efficient than typical treadmills for calorie burn. It can also help you burn more calories compared with standard ellipticals if you follow the video guidance.
  • Adjustable Lateral Motion: Only the Bowflex LX5 has adjustable lateral motion. (The cheaper LX3 has a fixed setting.) Adjustable settings help make the machine comfortable for a wide range of body sizes, plus they let each user trigger their lower-body muscles in multiple ways.
  • Pedal Incline: LateralX fitness machines have 10 settings for pedal angle. This feature brings the same benefits as the lateral adjustability; it makes the machine ideal for more trainees, and it can enhance fitness results.
  • Advanced Handlebars: On the Bowflex LX5, moving handlebars have curved grips to support four main workout positions. This lets you diversify exercise and also helps reduce the change of fatigue. For comparison the LX3 supports two upper-body workout positions, as do the best standard elliptical trainers.
  • On-Board Workout Programs: Manual mode and nine diverse workout programs are built into the new Bowflex. Some programs focus on the lower body, some on the upper body, and some on total-body cross training.
  • Video Workouts: The best LateralX training uses videos made just for the machine. You can access 30 workouts with the LateralX mobile app for iOS or Android. These videos fit together for a 12-week fitness plan that you can repeat at different challenge levels.
  • Media Dock: This trainer has a tablet computer dock with charging port. If you don’t already own a tablet, then we recommend choosing the LX5 Performance Pack instead of the regular LX5 offer. The Performance Pack includes purchase and delivery of a Samsung tablet, the fitness machine and wireless heart rate monitor, and a protective floor mat.
  • Large LCD: The LateralX data screen measures 7.5” diagonally, and it’s backlit for easy viewing. The LCD shows exercise statistics for your upper body, lower body and total workout session.
  • Heart Rate Monitoring: A wireless heart rate transmitter is included with purchase of the LX5 fitness machine. (The LX3 is compatible with a wireless chest strap, but a strap is not included.) LateralX machines also have grip heart rate readers.
  • Bluetooth: Bluetooth supports data export and the integration of music from Bowflex Radio.
  • Four User Profiles: Up to four people can save personalized settings for the most accurate data feedback, preferred screen brightness and more.
  • Buy-Back Guarantee: As with all factory-direct Bowflex machines, the LX5 has a satisfaction guarantee. The manufacturer offers buy-back within six weeks of delivery.

Network Lateral Movement

Lateral Movement Definition

Lateral movement refers to the techniques that a cyberattacker uses, after gaining initial access, to move deeper into a network in search of sensitive data and other high-value assets. After entering the network, the attacker maintains ongoing access by moving through the compromised environment and obtaining increased privileges using various tools.

Lateral movement is a key tactic that distinguishes today’s advanced persistent threats (APTs) from simplistic cyberattacks of the past.

Lateral movement allows a threat actor to avoid detection and retain access, even if discovered on the machine that was first infected. And with a protracted dwell time, data theft might not occur until weeks or even months after the original breach.

After gaining initial access to an endpoint, such as through a phishing attack or malware infection, the attacker impersonates a legitimate user and moves through multiple systems in the network until the end goal is reached. Attaining that objective involves gathering information about multiple systems and accounts, obtaining credentials, escalating privileges and ultimately gaining access to the identified payload.

Download the 2019 Global Threat Report to discover deep insights on modern adversaries and their tactics, techniques, and procedures (TTPs) and actionable recommendations to defend against the most dangerous threats.

Common Stages of Lateral Movement

There are three main stages of lateral movement: reconnaissance, credential/privilege gathering, and gaining access to other computers in the network.


During reconnaissance, the attacker observes, explores and maps the network, its users, and devices. This map allows the intruder to understand host naming conventions and network hierarchies, identify operating systems, locate potential payloads and acquire intelligence to make informed moves.

Threat actors deploy a variety of tools to find out where they are located in the network, what they can get access to and what firewalls or other deterrents are in place. An attacker can leverage many external custom tools and open-source tools for port scanning, proxy connections and other techniques, but employing built-in Windows or support tools offer the advantage of being harder to detect.

Here are some of the built-in tools that can be used during reconnaissance:

  • Netstat shows the machine’s current network connections. This can be used for identifying critical assets or for gaining knowledge about the network.
  • IPConfig/IFConfig provides access to the network configuration and location information.
  • ARP cache gives information about the IP address to physical address. This information can be used to target individual machines inside the network.
  • The Local Routing table displays current communication paths for the connected host.
  • PowerShell, a powerful command line and scripting tool, allows quick identification of network systems to which the current user has local admin access.

Once the attacker has identified critical areas to access, the next step is gathering login credentials that will allow entry.

Credential Dumping and Privilege Escalation

To move through a network, an attacker needs valid login credentials. The term used for illegally obtaining credentials is called “credential dumping.” One way to obtain these credentials is to trick users into sharing them by using social engineering tactics such as typosquatting and phishing attacks. Other common techniques for stealing credentials include:

  • Pass the Hash is a method of authenticating without having access to the user’s password. This technique bypasses standard authentication steps by capturing valid password hashes that once authenticated allow the attacker to perform actions on local or remote systems.
  • Pass the Ticket is a way of authenticating using Kerberos tickets. An intruder that has compromised a domain controller can generate a Kerberos “golden ticket” offline that remains valid indefinitely and can be used to impersonate any account, even after a password reset.
  • Tools like Mimikatz are used to steal cached plaintext passwords or authentication certificates from the memory of a compromised machine. They can then be used to authenticate to other machines.
  • Keylogging tools allow the attacker to capture passwords directly when an unsuspecting user enters them via the keyboard.

Gaining Access

The process of performing internal reconnaissance and then bypassing security controls to compromise successive hosts can be repeated until the target data has been found and exfiltrated. And, as cyberattacks become more sophisticated, they often contain a strong human element. This is particularly true for lateral movement, when an organization might be faced with moves and countermoves from an adversary. But human behavior can be detected — and intercepted — by a robust security solution.

Detecting and Preventing Lateral Movement

Once an attacker secures administrative privileges and gains deeper access into a network, malicious lateral movement can be very difficult to detect because it can appear to be “normal” network traffic. Also, a human attacker has the ability to change plans and deploy different techniques and tools based on the information collected. And when the adversary utilizes built-in system tools, detection becomes even harder. It’s essential to find and remove these intruders as quickly as possible to avoid costly losses.

Breakout Time and the 1-10-60 Rule

Breakout time is the time it takes for an intruder to begin moving laterally into other systems in the network after initially compromising a machine. Last year, CrowdStrike tracked an average breakout time of 1 hour and 58 minutes. This means an organization has roughly two hours to detect, investigate and remediate or contain the threat. If it takes longer, you run the risk of the adversary stealing or destroying your critical data and assets.

To win a battle in cyberspace, speed is paramount. The only way to beat an adversary is by being faster — by detecting, investigating and containing an intrusion within “breakout time.”

Top private-sector companies strive to adhere to what CrowdStrike refers to as the 1-10-60 rule — detecting an intrusion within 1 minute, investigating within 10 minutes and isolating or remediating the problem within 60 minutes. The longer an adversary is allowed to engage in lateral movement over a protracted dwell time, the more likely an attack will eventually succeed.

Steps to Preventing Lateral Movement

There are three critical steps you can and should take to strengthen your defenses and diminish or eliminate dwell time and its consequences.

Step 1: Update Your Endpoint Security Solution

Many high-profile attacks occurred over months of dwell time and moved laterally to easily evade standard security. Modern attackers count on the fact that many organizations continue to rely on legacy or standard security solutions — the kind of technology that is easily bypassed by modern hacking tools. Now it’s mandatory to upgrade to comprehensive technology that includes next-gen AV and behavioral analysis capabilities if you aim to combat today’s sophisticated attacks.

CrowdStrike’s dashboard provides immediate visibility into detections

Also, reevaluate your security strategy to ensure that you have the most effective security approach possible — one that includes both prevention technology to stop intrusion attempts and full EDR (endpoint detection and response) to automatically detect suspicious activity. Having both capabilities in a single agent is an essential first step.

Step 2: Proactively Hunt for Advanced Threats

Many organizations fall victim to breaches not because of a lack of alerts but because they have too many to investigate. Over-alerting and false positives can result in alert fatigue.

If your security solutions are delivering too many false positives, or you’re getting alerts with no context and no way to prioritize them, then it’s only a matter of time before a critical alert gets missed. It’s vitally important to have real experts proactively looking at what’s occurring in your environment and sending detailed alerts to your team when unusual activity is detected.

Consider augmenting your internal teams with a security solution that provides hands-on expert threat hunting that can monitor proactively for hidden threats and minimize false positives, while providing prioritization to ensure that the most critical alerts are addressed immediately.

Step 3: Maintain Proper IT Hygiene

Eliminate vulnerabilities such as outdated or unpatched systems and software that may be lurking in your network environment. Exploits can remain hidden for long periods of time before becoming active, and organizations will be exposed if they fail to apply patches and updates across all of their endpoints.

Ultimately, your best defense is to make sure your organization is deploying the most effective technology currently available and incorporating the 1-10-60 rule in your cybersecurity strategy.

Achieving this benchmark requires true next-generation solutions such as the CrowdStrike Falcon® platform, which offers endpoint detection and response (EDR), managed threat hunting, next-gen AV with behavioral analytics and machine learning, and automated threat intelligence. These tools are key to gaining the visibility and context you need to meet critical, outcome-driven metrics and win the race against today’s — and tomorrow’s — most sophisticated adversaries.

Watch the video below to see how the CrowdStrike Falcon platform satisfies the 1-10-60 rule:

Leg Power and Lateral Movement

Most standard workouts involve an element of motion that brings the body forward and backward along a central plane. From lunges to push-ups to running place, this is how the human body moves most of the time, so this is the pattern that most workouts and sports performance drills tend to follow. But while a forward-backward orientation strengthens the muscles groups that control forward-backward motion and balance, it’s also a good idea to pay some attention to lateral movement as well.

Running, lunges, kicks, and knee lifts strengthen the glutes and hamstrings, but a workout based on lateral movement will add dimension to the supporting muscle groups that help these areas stay strong. Lateral movement can also help the body develop the balance and coordination necessary to stay agile and move confidently in all directions. By building reflexes, resilience and agility, a workout based on lateral movement can even protect the body from injury and speed our ability to bounce back from hits and falls.

With the benefits of a lateral movement in mind, the video workout below will demonstrate how the Kbands can add challenge and value to exercises that shift the body from side to side. Follow along as the Kbands trainers move through a series of speed skaters and up-and-unders using the added resistance of the leg bands.

Lateral Movement Workouts: Attaching the Kbands

These exercises can challenge an athlete’s sense of balance and coordination even without the Kbands in place, but when the straps are attached to the upper legs and the Kbands resistance band has been clipped to the straps, the movements place strong pressure on the hip flexors, leg abductors and lower core. The bands also alter an athlete’s side-to-side mobility and greatly increase the difficulty of a simple lateral movement.

Athletes and general fitness users should expect to feel a strong burn in the hips, outer thighs and glutes during these exercises. Regular repetition of these lateral movements will tone and tighten these areas in addition to building stability, strength, and balance.

Lateral Movement Workouts: Speed Skaters

Once the bands are in place, athletes should find an area of open floor space, stand to the left side, and bend slightly at the knees with the feet a little wider than shoulder width apart. While staying balanced, they should then leap to the right side, landing softly on the right foot. The left foot should hook lightly behind the right leg for a single moment, just long enough for the body to establish balance after landing. Then the athlete should jump back again toward the left side.

Since the value of this exercise lies in the force of the lateral movement and the resistance of the Kbands, athletes should make sure the pressure of the jump and landing are concentrated in the hips and outer legs. So the jump should be wide, and the landing should be controlled. Bending the arms at the elbow can help the body stay balanced and centered. But athletes should be careful not to let the stride of the exercise narrow down. Each leap should cover a large amount of floor space. To gain the maximum benefits of the lateral movement, the leap should be wide and strong, and the bands should be fully stretched at each repetition. This move should be repeated at a rapid pace as many times as possible for ten full seconds, followed by a 30 second break.

Lateral Movement Workouts: Up and Unders

The next exercise in the lateral movement workout is called the up-and-under, and like the speed skater, this motion is designed to tax the muscles of the hips, glutes and outer legs. To complete this move, the viewer should stand with the Kbands in place and the feet spaced about shoulder width apart. Then the user should step widely to the left with the left foot and drop low to the ground by bending at the knees and hips. With the arms held forward for balance, the torso should drop down from the right side and rise up on the left side as if the head is moving under a low obstacle, like a pole.

This lateral movement, like the speed skater, will require balance and control as well as speed. To gain the maximum benefit of the move, the side-to-side stride should be as wide as possible. At each move, the Kbands should be fully stretched, and after a few reps, the muscles of the outer legs should be burning.

Like the speed skaters, the up-and-unders should be repeated as many times as possible in a ten second set. With short breaks in between each set, the entire workout should be repeated for four total sets. Since this move is challenging to both muscle strength and endurance, viewers may want to begin with two sets at a time and work their way up as strength and lateral mobility improve.

Lateral Movement Workouts: Final Notes

As with most resistance training exercises, these lateral movements should be measured by time, not reps. As athletes gain balance and coordination, the number of moves completed in a ten second period will increase, but control and technique should always come before speed. And of course, these exercises will bring faster results if they’re paired with a healthy lifestyle, adequate nutrition, plenty of water, and plenty of sleep.

For more information about how lateral movement workouts can improve sports performance and general fitness, visit the Kbands website at Kbands Training.com. Explore the resources on the site for weight loss guidance, more video workouts like this one, and sports-specific training tips. The site also provides more information about the benefits of suspension and resistance training using the Kbands equipment, including the Kbands leg bands as well as the KB Powerbands and the KB Duo. Kbands make use of simple physics and biomechanics to increase the challenge of any workout. Athletes and workout beginners can use the bands to target specific muscle groups, shape the body, and improve performance in any sport.

When designing a program for athletics, often times lateral exercises/movements get the short end of the stick.
Most people think in a linear mind set when it comes to exercises, movements, and overall how they look in a mirror.
In certain sports, and most team sports in general, it could be argued that lateral quickness, lateral movements, and change of direction (which is heavily based on lateral movement) is the most important quality in an athletes success.
Sports like football, basketball, soccer, volleyball, baseball are full of athletes having to perform lateral movements in order to be successful.
In basketball, if you cannot move laterally, if you cannot turn from a squared up position to an acceleration, if you cannot stop and change directions – you cannot play. So while we usually train in a linear or vertical manner, the reality is there is a great need to do things to help train and improve lateral movement qualities.
If you listen to just about every strength coach out there who is after athletic results, not just weight room heroes, they will tell you to train movements, not muscle groups. Everything we do on field occurs through a conjunction of many muscles working in unison, timing, and rhythm.
So today I’m going to give some ideas to help train lateral movements. The movements I am choosing are ones you can perform in the weight room. These of course do not replace actual lateral speed, agility drills that should be incorporated during all phases of the year. Drills such as agility and COD drills that challenge athletes via reactions drills to a stimuli, force absorption and re-application, etc.
​So I’m just giving you tools you can use in your strength training protocols, but remember not to forget about lateral agility/movement days as part of your speed/conditioning training.

Lateral Sled Pulls
First on the list is lateral sled pulls. Just like a linear sled pull forces the acceleration phase to be challenged by resistance, this forces the lateral movement/acceleration to also be challenged by resistance.
This forces the lower body to put more work into the movement and better simulates a cut or break an athlete would make during a game, like situation where their shoulders are squared up. The coaching point is to push hard with every step and try to gain as much distance with each step. Apply a lot of force with each step!

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CROSSWORD CLUE: Side-to-side nautical movement crossword clue
Posted on: August 5 2019
Publisher: New York Times

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Why You Should Add Lateral Exercises to Your Workouts

Photo: yulkapopkova / Getty Images

If you’re a runner or cyclist, you mostly move your body forward when you exercise. If you’re a weightlifter or swimmer, you might occasionally move your body backward by doing reverse lunges or backstroke. But the reality is, the most popular activities people choose for getting fit don’t generally require moving to the side. (That’s part of why cross-training workouts are essential for runners.)

That doesn’t make them less valuable, but it does mean you may want to put a little extra effort into moving your body in other directions. Ahead, fitness experts explain why, plus how to incorporate lateral exercises into your routine.

Why Lateral Movement Matters

So why are we making such a big deal about moving side-to-side? “It’s typically not asked of us often,” says Joe Holder, trainer and member of The Vitamin Shoppe Wellness Council. “We move front to back and rarely side to side because we like to lead with our eyes first.” Plus, our environments are much more controlled (think sitting in front of a computer, sitting in a car, walking down the street) than they were in the past, when multi-plane motion was much more necessary, he says.

Okay, so maybe our ancestors were moving around in different directions more than we do, but is that really such a big deal? Well, kind of. Here’s what lateral movement does for our bodies:

It can help prevent injury and may help even out imbalances. “Forward movements like running and biking use the same dominant muscles, stressing your hamstrings, calves, and quads,” explains Tara Laferrara, a certified personal trainer, yoga teacher, founder of the TL Method, and co-owner of Compass Fitness. “You stress the dominant muscle groups, causing them to become increasingly stronger as your smaller muscles stay the same.” This can cause an imbalance, which can lead to injury. “Working the muscles on the inside and outside of your legs, for example, helps stabilize your hips and pelvis, keeping you injury-free,” she adds. (See: How to Diagnose and Fix Some of Your Body Imbalances)

It can make you stronger. “Working smaller stabilizer muscles is just as important as working larger dominant muscles because it gets them ready for high performance,” says Laferrara. “Firing up your inner thighs and glutes gets your hamstrings ready to deadlift 200 pounds.” Talk about #goals.

Variety is a good thing. “It’s fun to change things up from time to time,” points out Joe Cannon, C.S.C.S., a personal trainer. “Doing different activities-like moving in different planes of motion-can reduce boredom and increase exercise adherence (which is a fancy way to say you’re more likely to work out).”

How to Incorporate Lateral Exercises Into Your Routine

So lateral exercises are important. But how do you actually do them? “There are two ways to perform a lateral movement: abduction (moving a limb away from your body) and adduction (bringing that limb back in),” notes Laferrara. “These movements stabilize your joints and dominant muscles.” (Related: Weak Hip Abductors Can Be an Actual Pain In the Butt for Runners)

Laferrara says she includes lateral exercises in all parts of a workout (warm-up, workout, and cooldown) but she finds them especially important in the warm-up. “You are preparing your body for any movement that will occur in the workout,” she points out. Even as a trail runner-which is primarily a forward movement-at one point you will have to jump to the side to avoid tripping over a rock or other obstacle. You HAVE to get your body ready for that.”

Not sure where to start? Here are some ideas, courtesy of Holder. He recommends adding them into your regular workouts one to two times per week.

  • Side lunges: 3 sets of 12 reps per leg (BTW, here’s why the side lunge is an essential part of every leg workout.)
  • Side shuffles: 3 sets of 20 yards per leg
  • Lateral bear crawls: 3 sets of 20 yards each way (See them in this superhero strength workout.)
  • Jumping jacks or star jumps: 3 sets of 30 seconds
  • Speed skaters: 3 sets of 10 reps per leg


Shoulders sideways, smack it, smack it in the air
Legs movin’ side to side, smack it in the air
Legs movin’ side to side, smack you in the air
Shoulders sideways, smack it, smack it in the air
Smack it, smack it in the air, legs movin’ side to side
Smack it, smack it in the air; smack it, smack it in the air

Wave your hands side to side, put it in the air
Wave your hands side to side, put it in the air
Clap, clap, clap like you don’t care
Smack that, clap, clap, clap, like you don’t care
(I know you care)

Clap, clap, clap, clap, clap it
Foot up, my foot up, hold up now my foot up
I’m spinnin’ my foot up, foot up yeah my foot up
I’m spinnin’ my foot up, put my foot down yeah my hands up
My hands up, my hands up (flexin’) flexin’ while my hands up
My hands up, my hands up, I stand up with my hands up
Then I put up, my hands up, I put up, my hands up
I put up, my hands up then I’m spinnin’ all my hands up (spinnin’)
Spinnin’ while my hands up (spinnin’) spinnin’ while my hands up (spinnin’)
Spinnin’ while my hands up then I’m tippin’ all my hands up
Spinnin’, I’m spinnin’, I’m spinnin’ while my hands up
I’m spinnin’, I’m spinnin’, I’m spinnin’ while my hands up

Hold that cup like alcohol, oh let go like alcohol
Hold that cup like alcohol, don’t you drop that alcohol
Never drop that alcohol, never drop that alcohol
I know you thinkin’ about alcohol, I know I’m thinkin’ bout that alcohol

Man this here like rollin’ dice, man this here like rollin’ dice
Seven eleven, seven eleven, seven twice, man seven twice
Man it feel like rollin’ dice, man this feel like rollin’ dice
Man it feel like rollin’ dice, seven twice, seven twice
Girl I’m tryna kick it with ya, girl I’m tryna kick it with ya
Man I’m tryna kick it with ya, my feet up, I kick it with ya
Man I swear I kick it with ya, girl I wanna kick it with ya
Man I know I kick it with ya, yeah I spin around and I kick it with ya

Shoulders sideways, smack it, smack it in the air
Legs movin’ side to side, smack it in the air
Legs movin’ side to side, smack you in the air
Shoulders sideways, smack it, smack it in the air
Smack it, smack it in the air, legs movin’ side to side
Smack it, smack it in the air; smack it, smack it in the air

Wave your hands side to side, put it in the air
Wave your hands side to side, put it in the air
Clap, clap, clap like you don’t care
Smack that, clap, clap, clap, like you don’t care
(I know you care)

Wave ya hands side to side
Wave ya hands side to side
Wave ya hands from side to side
Wave ya hands side to side
Ooh wee BB freaky deaky, think me see she pink bikini
Rock that kufi, dye dashiki, Nefertiti, edges kinky
Sweatin’ out my blow out, sweatin’ out my presses
This trick about to go off, mad cause I’m so fresh
Fresher than you, I’m fresher than you
Fresher than you, oh

Side to side movement

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