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Prone Floor Cobra (after chest-out/thumbs out)

This video shows how to properly perform the Prone Floor Cobra exercise, which is great for activation of the glutes and strengthening of the lower back muscles. Start with your chest-out and thumbs out to get the most from this challenging exercise.

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Transcript

00:05 - 00:07This is Brent, President of B2C Fitness, today we're talking about posterior shoulder girdle
00:07 - 00:08activation.
00:08 - 00:11I'm going to have Vinnie come up and demonstrate a few exercises.
00:11 - 00:16Our first progression for a posterior shoulder girdle activation is an exercise called "chest
00:16 - 00:17out, thumbs out."
00:17 - 00:21I'm going to have Vinnie go ahead and hold this, palms up.
00:21 - 00:26Now, our overactive synergists, in upper body dysfuction, are our levator scapulae,
00:26 - 00:30pec minor, and internal rotators of the shoulder.
00:30 - 00:34What we're trying to strengthen is our scapular retractors, and external rotators of the shoulder.
00:34 - 00:39So what I'm going to have Vinnie do, is think about pushing his chest out, while externally
00:39 - 00:40rotating against the force of this band.
00:40 - 00:41Good, so I'm going to have you grab a little closer on that band.
00:41 - 00:48Chest out, shoulder blades down and back, and rotate your shoulders now.
00:48 - 00:59So as you can see, Vinnie's activating those muscles between his shoulder girdle, as well
00:59 - 01:03as his external rotators of the shoulder at the same time.
01:03 - 01:08We could easily progress this exercise using a stronger band.
01:08 - 01:11A progression of this exercise would also be the traditional external rotation with
01:11 - 01:13one arm, that would be a unilateral version of this.
01:13 - 01:22If we want to progress further this exercise, while doing that external rotation with one arm,
01:22 - 01:25we would also want to focus on scapular retraction and depression.
01:25 - 01:30So, Vinnie, let's go ahead and do our next progression, which is our lying cobra.
01:30 - 01:35So once Vinnie's mastered that exercise we can, kind of, get a little bit more integrated.
01:35 - 01:44I'm going to have him lay flat, I'm going to have him line everything up, go ahead and
01:44 - 01:46squeeze his glutes, quads and point his toes, and make sure his lower body is stable, activate
01:46 - 01:49his TVA, make sure his spine is stable, and we're going to go into the same movement pattern
01:49 - 01:50here.
01:50 - 01:55I'm going to have him rotate his arms out, as well as pinch and depress his shoulder girdle.
01:56 - 01:57Good, hold for two, and relax.
01:57 - 02:01As well, Vinnie is getting a little bit of resistance from gravity through
02:01 - 02:06thoracic extension, which is also important in our upper body dysfucntion.
02:06 - 02:08Now, once Vinnie has mastered this, we can go ahead and progress again.
02:08 - 02:10If I had him do this same activity on a ball.
02:10 - 02:23He's still going to use his same mechanics, squeeze the glutes, squeeze the quads, point
02:23 - 02:31the toes, lock out his lower body, draw his belly button in, and now we're working on scapular retraction and
02:31 - 02:34depression, and then arms will go back into extension and external rotation.
02:35 - 02:39This exercise is fairly easy to progress just by adding dumbbells, chest dumbbells, we're
02:39 - 02:43not going to get very heavy, this is an activation exercise.
02:43 - 02:46We are going to try and do this in 10 to 20 reps, with perfect form.
02:46 - 02:47Thank you.

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