I'm working a lot on conditioning the trunk and hip complex for my goals of ultra running.
Amongst the standard and effective squat, deadlift, lunge and multi joint weighted exercises, I have always trained movements that insist one plane of motion at one end of the body whilst presenting a differing plane or balance point,at the other. The benefits show on descents and ascents during the endurance sessions and latter stages of speed endurance sets. A lot of the patterns are also performed as a mobility and activation series before a standard weights session.
The variations are endless and documented in leading education and performance pathways. My own introduction and understanding of multi directional (MD) patterns was first through National Academy of Sports Medicine (NASM), 2002, where they started to employ and present movement patterns. Also very persuasive has been the Gray Institute. These were the first mainstream groups to document and advance multidirectional movement patterns within the personal training spectrum, albeit heavily influenced by physiotherapy, professional sports conditioning and sports science research specialists from years past. To this day the "movement patterns" are endless. I watched a video last month whereby someone presented 10 various ways of completing a burpee. It was good to see a level of creativity that will help to bring more people, even if it's just one, to realise their bodies potential. It still pains me to see a burpee being employed by anyone who can't touch their toes first but that gripe will have to wait. At least focus on Madmule clients to progress them correctly.
Changing foot stances in a body squat, moving hand positions in a press up, MD hops, throwing an object in different directions, sending a pulse of human locomotive energy into a rope and seeing the result displayed in endless waves.
It's a pretty exciting time to be trainubg the body. It is one of the few times an individual gets to fully express themselves, and now we all have the tools and knowledge to do it in a way that creates a sense of challenge followed by achievement. Win win!
I use small looped therapy bands a lot with clients, both for general fitness conditioning and elite performance level tennis. For an inexpensive piece of elastic it can help correct faults within a complex lift, produce varying degrees of resistance in injury reduction exercises and be utilised for added resistance in dynamic spring drills.
Staying on point with multi directional movements, the following exercise is part of my current conditioning set. A progression from a standard 'prone, kneeling, single arm, single leg extension' or Quadruped. See images below. Adding the band to place greater resistance against the hip extension, I also place the opposite hand by the temple , elbow in a "prisoner" position. Whilst pressing the band away, I also rotate away from the floor in the upper body. All the while conscious of maintaining balance and stabilising the back. I'll name it the "flying mule" - kickbacks with attitude. 'There are many like it but this one is mine' - FMJ :-)
Climbing them there hills will be endured in an efficient manner.
Seek professional advice when unsure about setting a plan of activity. It will save a lot of time. "Ism's" are trending at the moment. So make sure you are being presented "multi directionalism" based movements as part of the broader outlook and progressions. This does not include standing on a Swiss ball catching dog fish over your shoulder unless you're joining the circus anytime soon.