0:00 0:05 This is Brent, President B2C Fitness, and we're talking about integrated exercise. 0:09 In this video we're going to do our static lunge, or split squat to row, variation. 0:14 This is a great progression from a video we did earlier called, Posterior Oblique 0:19 Subsystem Integration, where we broke down the squat to row. This video will also 0:23 concentrate on the posterior oblique subsystem, but the exercise can be used 0:26 interchangeably with a whole body exercise, or maybe the leg work that 0:30 you're using. If you are unfamiliar with lunge form and technique, or row 0:35 form and technique, we have done previous videos on those as well, and it might be 0:39 good to start with those as prerequisites, before we start 0:43 integrating movement patterns. I'm going to have my friend Leann come up and help me 0:46 demonstrate this exercise. Now, just like the squat to row, we're going to set up a 0:53 cable or a band at about chest height. I'm going to have her assume a split squat, or 0:59 static lunge position. So, nice wide feet, or a lengthwise step. We want to make 1:06 sure that her feet are far enough apart that when she descends down, this femur 1:10 goes straight down, just like the pole on a merry-go-rounds horse. We also want to 1:15 make sure that she has most of the emphasis on her front leg, this should be 1:20 the leg doing the work, this one's just a kickstand. In order to make that happen, 1:24 she needs to do a little bit of a forward lean as she descends, then 1:28 make sure she pushes through this leg, and stands straight back up on the way 1:32 back up. Let's try that one more time, this time let's go ahead and add the 1:36 row. 1:38 How are you feeling there Leann? -Good. Draw in, alright. Good queue to use is, 1:47 "squeeze the glutes, and squeeze the blades". I think, if you get your clients to 1:51 thrust their hips forward, really squeeze their glutes, and then pinch the shoulder 1:56 blades back together, you'll find this exercise is extremely effective for 2:00 getting somebody to actually use their glute complex. The next progression of this 2:06 exercise, is we're just going to go to a unilateral row with our static 2:11 lunge. Now, make sure if we're going to do a unilateral row, it's on the contralateral 2:16 side of the leg that's working. So, if her right leg is forward, she's using her 2:21 left arm. It's a little bit of a progression, but we can actually have 2:30 Leann trying to pull at the same time she's going up. 2:37 If Leann has this mastered, I'm sure this is pretty difficult as it is, but we can 2:42 start introducing proprioceptively enriched, or unstable environments. The way 2:47 we do that, is by using something like an Airex pad underneath the front foot. 2:55 We can start with bilateral unstable, and then unilateral unstable. 3:04 Squeeze your glutes, squeeze your blades. I can tell you now, from a rational 3:10 perspective, this is the next progression. The static lunge is a progression from 3:14 our squat to row, this unilateral row is a progression from our bilateral row, that, 3:20 of course, unstable is a progression from stable. But, from a totally irrational 3:24 perspective, I can tell you once you get to this progression, you will get clients 3:30 to feel they're glute complex in a way that almost doesn't make sense. This 3:35 exercise is extremely challenging, is extremely effective at integrating that 3:40 posterior oblique subsystem, you've got to try it and hope you enjoyed the video!
