Facebook Pixel
Brookbush Institute Logo
Preview

Standing Cobra to Balance to Calf Raise

This full-body workout video shows you how to reach your fitness goals with a Standing Cobra to Calf Raise. Learn how to do this exercise correctly and get an effective, fat-burning workout.

11 likes

Transcript

00:03 - 00:07This is Brent, President of B2C Fitness, and we're talking about more integrated
00:07 - 00:11exercise in this video. In this video we're going to take an exercise we did in
00:11 - 00:14a previous video, the standing cobra, and we're going to turn it into an
00:14 - 00:18integrated exercise. In this case, we're going to take our standing cobra, and
00:18 - 00:24involve the glue complex, the core, as well as the lower leg, to create a full
00:24 - 00:28body movement pattern that is a wonderful balance exercise, a wonderful
00:28 - 00:33exercise for all of my jumping athletes, as well as being just a great, integrated
00:33 - 00:37exercise, for anybody who has been working on their lower leg dysfunction.
00:37 - 00:40I'm going to have my friend Salvi come out and help me demonstrate this
00:40 - 00:45exercise. Now like I said before, we're going to start with that standing cobra.
00:45 - 00:50In that standing cobra, we're going to keep our arms kind of straight, it's not
00:50 - 00:56a tricep extension, we're going to keep our hands supinated, or palms up, that'll
00:56 - 01:00externally rotate my shoulder, and then Salvi is going to pull down and back,
01:00 - 01:05squeezing her shoulder blades down to the back as much as she can.
01:05 - 01:10She's then going to draw in. Let me see one more cobra, Salvi.
01:13 - 01:17Now, to turn this into an integrated exercise, the first thing we're going to
01:17 - 01:22do, is have Salvi draw in, and squeeze her glutes, and then she is going to raise
01:22 - 01:27one leg, while driving the other leg into the floor.
01:27 - 01:31She's going to lock out her knee on this leg, squeeze her glute, and this side is
01:31 - 01:37coming up. So now we've gone to a single leg cobra with balance, but ensuring
01:37 - 01:42that the leg that is on the ground is totally active, driving into the floor.
01:42 - 01:47Good, Salvi. Let's try that one more time, and this time we'll integrate the entire
01:47 - 01:54kinetic chain. So, she's going to pull down and back, going to draw-in, leg up, squeeze
01:54 - 01:58the glute, and she's now going to spread her toes, and press off the ball
01:58 - 02:05of her foot, to go into a little calf raise. Good. Down nice and slow, leg down,
02:05 - 02:12arms up. So, this takes a lot of queuing, and takes a lot of work to get somebody
02:12 - 02:16to understand the full repertoire of what's going on, but if you can integrate
02:16 - 02:21all of these movement patterns, let's try it out one more time, you can see that
02:21 - 02:27it is a great exercise for getting the core involved, and training somebody to
02:27 - 02:33use all of those muscles that are so integral, especially in things like
02:33 - 02:36jumping, and other triple extension movement patterns. So, once again, I would
02:36 - 02:45go, "arms down, draw-in, glutes tight, spread your toes, press through the ball of your
02:45 - 02:48foot".
02:48 - 02:57Let's do one more, Salvi. Arms down, draw-in, glutes tight, drive your leg through
02:57 - 03:03the floor, spread your toes, press with the ball of your foot. So there you
03:03 - 03:09have it, integrated exercise. This is the cobra, to balance, to calf raise. Pay
03:09 - 03:12special attention to the queuing, make sure the form's in alignment, and you'll
03:12 - 03:16have somebody with much better balance, much more core activation, and hopefully
03:16 - 03:21better performance in all of their triple extension jumping, and running
03:21 - 03:24patterns. Thank you.

Comments

Guest

Related Videos

3 Certifications, 165+ Courses, 500+ videos, and so much more!

The Brookbush Institute (BI) continues to improve affordability, access, flexibility, and convenience to the highest-quality education.

The Bl is the only approved/accredited certification and continuing education course provider with a true monthly membership model (cancel anytime).

This reduces the initial cost of education to just 3-5% of comparable education, improving access to complete, continue, or just "try" education with low financial risk. Don't get fooled by great marketing to make a large purchase for potentially sub-optimal education. Become a member, and find out why we think this is the way education should be!


or
Sign Up with Email Address
Already Have an Account? Sign In