powerlifting and rowing.
Well here are a few ways:
Instead of performing regular squats, try adding in split squats to vary your foot placement and challenge your stabiliser muscles a little, or even go to step-ups onto a box where you are working one leg more than the other. This not only helps you get stronger, but works on your balance and challenges your core at the same time. Take it a step further by holding the load in one hand rather than having an even load such as holding two evenly weighted dumbbells.
Or, if you already do regular lunges as part of your training, how about changing the plane of motion and performing lateral lunges instead where you step to the side instead of stepping out in front. This challenges your body in a slightly different way while still getting a similar training effect on the same major muscle groups.
If you usually perform regular push-ups as part of your training, how about adding an anti-rotation component to challenge your core by doing one-leg push-ups. You will be amazed by how adding a simple adjustment can make a big difference to how an exercise feels.
What about your core work? Is it all planks and crunches? How about mixing things up and performing bird-dogs instead. Or performing lateral medicine ball throws against a solid wall (if your gym has one). This works your core rotationally, as well as being a full body rotational movement.
There are a huge variety of exercises that you can include in your training programs to work your body through multiple planes of motion. It not only keeps your training interesting, but it helps to work different muscle groups, and almost always improves your core engagement too.
So take a look at your workout program and see if you need to add some more planes to your routine.
If you would like some advice about how to add in multi-plane movements into your program simply head to my website and ask me how.