The ongoing purpose of the ProBar mobility system is to help the individual be a better mover in order to then perform better at any given sport.
Any. Given. Sport.
WHAT DO SPORTS HAVE IN COMMON?
The majority a sagittal and transverse plane of motion in terms of direction of movement with some frontal plane elements.
This means you need to be able to be mobile, stable and coordinated when moving forward. Take two sports from the Winter Olympics, for instance: downhill skiing (Giant Slalom) and snowboard half-pipe both require a general "forward" downhill direction, where momentum is gained from gravity as well as a muscular effort. The muscular effort to accelerate comes from using the ski poles, crouching down and leaning forward to increase aerodynamics and reduce wind resistance, just to name two obvious ones. Figure Skating is even more inclusive of all of these needs!
At the same time, there is a muscular effort in the transverse plane of movement happening at the trunk, twisting into every turn or also twisting in the air, the latter for snowboarders who pick up speed before going airborne and performing a backside 1080º before landing and continuing their descent without skipping a beat.
The snowboarder also combines a mix of frontal plane control (in a fairly neutral stance allowing them to ride "switch"), moving laterally in relation to their binding to their mode of locomotion, but still sagittal in relation to the direction of their movement/descent.
THREE MINIMUM EFFECTIVE DOSE EXERCISES
The first move, the Lat Press, is focusing on one of the most important muscles in the upper body, also the largest in the upper body. To learn more about why and how, click here for a solid article from Neurokinetictherapy.
In short, the latissimus dorsi is key to locomotion, rotation, better gait. David Weck shared also a nice video about it on his Facebook page.
The second exercise, the Lunge & Twist is quickly becoming a key move in the ProBar Mobility System because it represents ultimate functionality: forward displacement with upper body dissociation while maintaining stability, control and coordination. Ski, snowboard, golf, tennis, martial arts, football, you name it! Unlike the use of a medicine ball, the distraction of the ProBar makes you engage the lats and retract the shoulder blades in order to open up the chest (commonly tight), whereas the medicine ball would promote further protraction/hunching of the shoulders and closing of the chest).
Finally, the half-kneeling allows a better focus on the thoracic spine rotation with little to no engagement from the lumbar (or else the movement would be powered by the hips, but we need to be mobile in the thoracic spine) while still promoting upper body rotation.
Perform 10 reps of the Lat Press, and then either 10 alternating reps of the Lunge & Twist, or 5 consecutive times on one side, then the other. For the Half-Kneeling Chop, perform the move on one side first, then the other, 5 times each.