0:02 This is Brent, President of B2C Fitness and we're talking about anterior oblique 0:07 subsystem integration. Now, your anterior oblique subsystem, is your external 0:12 oblique, continuous with your abdominal fascia, continuous with the opposite 0:17 adductor. Now, the function of this subsystem, just like all other subsystems, 0:22 is to help us transfer force between our lower, and upper halves. In the case of 0:26 the anterior oblique subsystem, it supports our anterior kinetic chain. So 0:31 anytime we do legs with pushing, it keeps us from going backward this way, as well 0:37 as it helps to turn-in our kinetic chain. Now, we can start using anterior oblique 0:43 subsystem integration exercises for anybody who we want to increase in 0:48 strength, in pushing motions. Let's say we have a football lineman, the lineman 0:52 have to explode, push from their legs, transfer that force up into their arms 0:56 to push off. So, our integrated exercise, which is going to be legs with push, 1:01 might be great for somebody like that. In this video, however, we're going to talk 1:06 about where anterior oblique subsystem integration plays a role in our 1:10 corrective exercise, or our improvement of the quality of movement of our 1:16 clients and athletes. Now, the anterior oblique subsystem plays a role in two of 1:21 our major dysfunctions. First off, an upper body dysfunction, that's 1:26 those individuals who have a downwardly rotated, and anteriorly tipped scapula, as 1:31 well as internal rotation of the shoulders, often also have an increased 1:38 kyphosis in their thoracic spine, and over activity of their anterior oblique 1:43 subsystem. In the case of these individuals, we don't want to do anything with the 1:49 anterior oblique subsystem. That means if we can get away with it, we're also going 1:53 to take things like planks, crunches, and chops, out of their core exercise, because 2:00 the last thing we want to do is increase activity here. Now, in those individuals 2:04 with a lumbo-pelvic hip complex dysfunction, specifically an 2:08 anterior pelvic tilt, now we have under activity of the anterior oblique 2:14 subsystem. In fact we have underactivity of both the anterior oblique subsystem, and 2:18 the posterior oblique subsystem. So, at this point, we're going to go ahead and 2:24 release and stretch our short hypertonic structures. We're then going to do 2:29 active, or, I'm sorry, isolated activation for our long under active structures, so 2:36 we're going to fix the pieces first, and then we're going to use the exercises 2:39 that I'm about to talk about, to start integrating those pieces back together, 2:43 and increase activity of a muscle synergy. I'm going to have my friend Laura come 2:48 up and help me demonstrate some of the exercises that we would use to help 2:52 correct under activity of the anterior oblique subsystem. Now, once again, it's 2:57 external oblique, abdominal fascia, contralateral adductor. The first thing 3:03 we would have Laura do, Laura does have an anterior pelvic tilt that we've been 3:07 working on, the first thing I would have her do is a static chop pattern, to 3:11 start increasing activity here. So, in a static chop pattern, she has to use her 3:16 legs to stabilize, keep her glutes squeezed to correct the anterior pelvic 3:21 tilt, and then it's the resistance of that band wanting to pull her out this way, 3:26 that starts increasing activity here. The next thing I might use is just a 3:31 standing press pattern. Same thing, she has to use her glutes to stabilize, correct her 3:36 pelvic position, and then that pushing this way, creates a much longer lever arm, 3:42 and a lot more force, for her anterior oblique subsystem to support. The first 3:48 dynamic integrated exercise that we use, is actually going to be a step up, to 3:54 press. So I'm going to have Laura go ahead and demonstrate this exercise, 3:57 she's going to grab these bands here. 4:03 What I want you to do, Laura, is I want you to go ahead and step up, stabilize, squeeze 4:08 your glute, tilt your bum under, draw in and go ahead and press forward. 4:18 You can see the increase in activity in all of this musculature on the front 4:23 half of her kinetic chain. Now, Laura's got this down pretty good. I might start 4:30 trying to progress this exercise. The first thing I'm going to have Laura do is go ahead 4:35 and put this handle down, so now Laura doesn't just have to support this way, 4:40 but now she also has to support the fact that just one band, is going to want 4:45 to turn her out. Notice that I use the arm, opposite of the leg, that she's using 4:51 to step up on the step. 5:05 If anything make sure that you have somebody reach for you, which is a 5:10 good queue. We want somebody either leaning forward slightly, or maybe turning in 5:14 slightly. The last thing we want to see is Laura pushing and then 5:18 turning out. The next progression we can utilize, is we could actually go 5:26 transverse plane, to unilateral step up. So now we start turned out, and I'm 5:32 forcing Laura to use her anterior oblique subsystem to support, then turn her in, 5:36 stabilize, and then press. 5:45 So now that you're turning before you step up, I want you to keep that foot planted, then turn with this leg. 6:01 Make sure you turn back. 6:08 Resist the rotation and step back to your beginning position. Good. So just to 6:13 recap the anterior oblique subsystem: external oblique, 6:18 abdominal fascia, adductor, helps to stabilize our anterior kinetic chain, is 6:24 underactive in a lumbo-pelvic hip complex, specifically an anterior pelvic 6:29 tilt, and we're going to use exercises that have legs where they push, to start 6:35 integrating that subsystem back into our movement patterns. Hope you guys enjoyed 6:40 the video. Thank you.
