DIMENSION 2: THE FRONTAL PLANE
1. Suitcase Carry
This is a one-armed version of the Strongman Farmer's Walk: Simply grab the handle of a kettlebell or a dumbbell (start with 30 lbs; increase only if you can maintain good posture) and walk with it for the length of a room, as if carrying a suitcase, keeping abs engaged and torso upright and in good posture throughout. Switch sides and repeat, for a total of approximately 100 feet each set. Do 2-3 sets.
2. Side Plank Snatch
A. Lie on your side with legs straight, bottom arm straight under shoulder and top arm holding a kettlebell. Support your weight on your forearm, with elbow directly under your shoulder and top arm holding onto the kettlebell on the floor in front of your chest.
B. Activate core muscles, then raise hips up and forward so body forms a straight line in the sideways plank position.
C. Extend top arm to raise the kettlebell overhead quickly, until arm is fully extended and straight up towards the ceiling; slowly lower back down. Do 10 reps, then switch sides and repeat.