Variability to specificity. The imposed demands for both the athlete and the everyday people is reactive, instinctive movement into “non-traditional” positions as they adjust to their environment. It’s non-repetitive. It’s different every time.

Strategic exercise that focus on placing the human body in a a variety of odd-positions, odd-postures, builds proximal stability by way of type 1 tonic motor units which stabilize our axial spine. Variability also builds a more robust neural network by stimulating neurogenesis (formation of neurons) and synaptogenesis (connections made between nerve synapsis) by way of variable inputs. The movement demands of sport and life are, SPECIFICALLY VARIABLE.

This giant set (4-exercises) starts with loaded linear exercise, then continues with loaded multi-planer, multi-vector exercises with different exercise tools (DBs, Med ball, ViPR).
This sequence can be used for a short high intensity interval (10-15 minutes) or a longer (20-25 minute) metabolic conditioning session. Remember these drills are metabolically expensive, therefore adequate rest after completing the exercises is necessary to maintain movement quality and prevent the change of metabolic fuel source.

Further reading on these scientific benefits of variability within a training regiment:

https://instituteofmotion.com/wp-content/uploads/2018/04/Adaptative-Variability-in-Skilled-Human-Movement.pdf

https://instituteofmotion.com/wp-content/uploads/2017/02/Variability-Motor-Learning.pdf