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Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Reverse lunge to row is a powerhouse exercise that works multiple areas of the body and will help increase strength, endurance and power. Learn how to properly execute this SOS Posterior Oblique Subsystem progression with our helpful video.

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00:02 - 00:07This is Brent, President of B2C Fitness, doing another integrated exercise video.
00:07 - 00:12This video is actually a progression from two previous videos we've done before. We
00:12 - 00:15did our posterior oblique subsystem integration video, where we broke down a
00:15 - 00:20squat to row, and then we just recently published our video on a static lunge, or
00:20 - 00:26split squat to row. In this video, we're going to do our dynamic reverse lunge to
00:26 - 00:30balance, to row progression. So we're just setting up our progressions from
00:30 - 00:37squat, to static lunge, to dynamic lunge, using our pulling series to
00:37 - 00:41integrate that posterior oblique subsystem. I'm going to have my friend Leann come out and
00:41 - 00:47help me demonstrate this series of exercises. Now, for a reverse lunge, a
00:47 - 00:51dynamic reverse lunge, to balance, to row, it actually works out a little better, and it
00:51 - 00:55feels a little better to have the band not chest height, but a little higher
00:55 - 01:04than chest height. So Leann's going to grab our bands here. Now, at this point, if you have
01:04 - 01:07an individual doing this exercise, they need to be pretty good at their reverse
01:07 - 01:10lunge. They need to be pretty good at stepping back to the right distance.
01:10 - 01:14Leann's been practicing this, she was practicing our static lunge progression
01:14 - 01:18before, so she's good at picking that distance up well. She's going to go
01:18 - 01:23ahead and step back, descend as she normally would, and she's going to thrust
01:23 - 01:30her hips forward, squeeze her glutes, and pinch her shoulder blades down and back.
01:31 - 01:37Good, Leann, let's see that one more time. So she's going to step back, thrust her hips forward, and row. So it's
01:37 - 01:43this leg doing all of the work, her right leg, and this leg is only
01:43 - 01:48touching when it hits the floor behind her. Now, obviously Leann is very good at this
01:48 - 01:50exercise, so we're going to go ahead and progress it. We're going to go from
01:50 - 02:01bilateral, to unilateral. Same technique now, we want to make sure that
02:01 - 02:04this is the leg that's working, so she's going to step back with her left leg.
02:04 - 02:11She's working her left arm, right leg working, stepping back with the left.
02:11 - 02:14She's still going to thrust forward, try to squeeze her glutes, draw
02:14 - 02:20her shoulder blades down and back. It's actually pretty challenging for Leann, I
02:20 - 02:25can see her struggling to keep from letting the band pull her into
02:25 - 02:31rotation. Squeeze. Are you feeling your glute on that right side? -Yeah. Good. This weight
02:31 - 02:33might be a little tough too.
02:33 - 02:34Let's try that one more time. Good.
02:38 - 02:43Then, of course, the progression from here is to go to our unstable
02:43 - 02:50environment. I can have her get on to an Airex pad. We could go back to
02:50 - 02:56bilateral hands if we wanted to progress in stability, but regress here to
02:56 - 03:00give her a chance to build back up again. We're going to go ahead and try our
03:00 - 03:07unilateral row here again. Reverse the lunge, thrust your hips forward, balance. Good. Then as
03:07 - 03:10a little extra progression, I could go, "okay Leann, now try to make this a
03:10 - 03:14little smoother, what I'm gonna have you do, is as you're coming up, you're going to
03:14 - 03:18row at the same time". So thrust forward, and pull. She's going to squeeze her
03:18 - 03:26cheeks and her blades at the same time. Let's try that one more time. So there you
03:26 - 03:32have it, that's your dynamic reverse lunge with row progression. Once again,
03:32 - 03:36excellent exercise for your posterior oblique subsystem integration,
03:36 - 03:41as well as with the single leg stability, this adds a little bit more of our
03:41 - 03:45frontal plane stability, or our lateral sub system integration. I hope you enjoyed
03:45 - 03:47the video.

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