0:05 This is Brent, President of B2C Fitness, and we are talking about integrated exercise. 0:10 In this video we're going to go over our progressions for our dynamic lunge to 0:15 press. Now, we've already done some regressions of a legs with press 0:20 movement, where we did step up to press, in our anterior oblique sub system 0:25 integration video. Now, these exercises will also work as a progression for 0:31 anterior oblique subsystem integration. They can also be used as just 0:36 integrated, whole body exercise, during our resistance training programs. It works 0:41 wonderfully for any athlete, or any exercise program, where we're trying to 0:46 increase the power in pressing, or just trying to burn a lot of calories. I'm 0:51 going to have my friend Vinnie come out, help me demonstrate this exercise. So 0:55 Vinnie's going to grab a band here, you can also use a cable column, and he's 1:01 going to get a little resistance up on this band. Now, we're going to make sure 1:06 that Vinnie pays really careful attention to his form, specifically his lumbo-pelvic 1:10 hip complex, we don't want to let him go into an anterior pelvic tilt, which is 1:14 the tendency in an exercise like this. So I want him to think about drawing-in, and 1:18 squeezing his glutes with every rep. So let's go ahead and have you go back into 1:23 that reverse lunge, Vinnie. I want you to stand up nice and tall, stabilize, glute's 1:29 tight, abs tight, and press. Good. Try that one more time. Reverse lunge, 1:36 stand up nice and tall, glute's tight, abs tight, and press. This is pretty easy for Vinnie. Vinnie, if 1:42 he was doing a strength training program, might decide to increase the load, if it 1:47 looked this good, and he could do the amount of reps that were within his rep 1:51 range. Now, if we're working for stability, I'm going to go ahead and 1:56 decrease the amount of stability he gets at the top of this movement. An easy way to do 2:00 that is, we're going to go reverse lunge, you're going to come up into balance, and 2:04 then you're going to press. So we've got reverse lunge, balance, squeeze your glutes, 2:10 draw-in, and press. Once again, Vinnie is killing this. He's been working on it 2:17 a little bit, working about his anterior pelvic tilt... as you fall over. Alright so, this 2:23 progression is a little more challenging than it looks, but we're going to go ahead 2:26 and take Vinnie on a couple more progressions here. So Vinnie, the next 2:29 thing I'm going to have you do, is I'm going to have you drop one of these. So now 2:33 what we're going to do, is our reverse lunge to balance, to unilateral press, adding 2:38 a little bit of rotational torque force that he's going to have to stabilize. 2:40 This is really going to increase the activity of that anterior oblique 2:45 subsystem. Alright, so let's see it. Good. Glutes tight, abs tight, and press. Make sure 2:54 they're not leaning back, they're staying forward. Good, let's try that one more 2:58 time. Good. Up as tall as you can, glutes tight, abs tight, and press. Vinnie's 3:06 got this one nailed down too, so I'm going to take Vinnie to the final 3:10 progression of our dynamic lunge to chest press, which is a transverse plane 3:16 lunge, to balance, to unilateral chest press. Alright, so let's go ahead and see 3:21 that. 3:27 Now, a couple things you will note, you can't do a 3:32 a transverse plane lunge to bilateral chest, that just doesn't 3:36 work out, the band would wrap all the way around him. So, this is one of the 3:39 reasons why this is one of our final progressions in this series. Let's go 3:44 ahead and try that one more time, this time I want you to smooth it out. Good. That time 3:48 you noticed his lunge was a little smoother. Let me go ahead and have 3:52 you demonstrate that one more time. Watch this leg, he's actually, as 3:56 he's turning, going to pick up the heel on this leg, so that he pivots on the ball 4:01 of that foot as he's landing. Let's try that one more time, good, and then press 4:07 through this glute, draw-in. Let's try one more of those. So we're going to make 4:14 sure it's nice and smooth, he's taking about a 90 degree step, he's making sure 4:19 he pivots on this leg, squeezing through his left glute, then pressing through his 4:24 right arm with his abs drawing up nice and tight. How does that feel Vinnie? 4:28 -Good. So this is a good progression for Vinnie with a little bit of an 4:32 anterior pelvic tilt, he's going to increase activity of his anterior 4:36 oblique subsystem, which is definitely important. We could use this as either 4:40 part of this integrated warm up, after we've done our release, stretching, 4:43 isolated activation, this would be our subsystem integration. Or we could use 4:48 this as one of his full body strength exercises, within his resistance training 4:52 routine. I hope you enjoyed the video and enjoy the exercise, have fun.
