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This is Brent, President of B2C Fitness
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and we're talking about anterior oblique
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subsystem integration. Now, your anterior oblique subsystem, is your external
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oblique, continuous with your abdominal fascia, continuous with the opposite
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adductor. Now, the function of this subsystem, just like all other subsystems,
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is to help us transfer force between our lower, and upper halves. In the case of
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the anterior oblique subsystem, it supports our anterior kinetic chain. So
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anytime we do legs with pushing, it keeps us from going backward this way, as well
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as it helps to turn-in our kinetic chain. Now, we can start using anterior oblique
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subsystem integration exercises for anybody who we want to increase in
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strength, in pushing motions. Let's say we have a football lineman, the lineman
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have to explode, push from their legs, transfer that force up into their arms
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to push off. So, our integrated exercise, which is going to be legs with push,
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might be great for somebody like that. In this video, however, we're going to talk
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about where anterior oblique subsystem integration plays a role in our
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corrective exercise, or our improvement of the quality of movement of our
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clients and athletes. Now, the anterior oblique subsystem plays a role in two of
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our major dysfunctions. First off, an upper body dysfunction, that's
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those individuals who have a downwardly rotated, and anteriorly tipped scapula, as
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well as internal rotation of the shoulders, often also have an increased
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kyphosis in their thoracic spine, and over activity of their anterior oblique
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subsystem. In the case of these individuals, we don't want to do anything with the
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anterior oblique subsystem. That means if we can get away with it, we're also going
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to take things like planks, crunches, and chops, out of their core exercise, because
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the last thing we want to do is increase activity here. Now, in those individuals
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with a lumbo-pelvic hip complex dysfunction, specifically an
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anterior pelvic tilt, now we have under activity of the anterior oblique
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subsystem. In fact we have underactivity of both the anterior oblique subsystem, and
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the posterior oblique subsystem. So, at this point, we're going to go ahead and
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release and stretch our short hypertonic structures. We're then going to do
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active, or, I'm sorry, isolated activation for our long under active structures, so
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we're going to fix the pieces first, and then we're going to use the exercises
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that I'm about to talk about, to start integrating those pieces back together,
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and increase activity of a muscle synergy. I'm going to have my friend Laura come
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up and help me demonstrate some of the exercises that we would use to help
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correct under activity of the anterior oblique subsystem. Now, once again, it's
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external oblique, abdominal fascia, contralateral adductor. The first thing
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we would have Laura do, Laura does have an anterior pelvic tilt that we've been
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working on, the first thing I would have her do is a static chop pattern, to
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start increasing activity here. So, in a static chop pattern, she has to use her
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legs to stabilize, keep her glutes squeezed to correct the anterior pelvic
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tilt, and then it's the resistance of that band wanting to pull her out this way,
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that starts increasing activity here. The next thing I might use is just a
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standing press pattern. Same thing, she has to use her glutes to stabilize, correct her
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pelvic position, and then that pushing this way, creates a much longer lever arm,
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and a lot more force, for her anterior oblique subsystem to support. The first
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dynamic integrated exercise that we use, is actually going to be a step up, to
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press. So I'm going to have Laura go ahead and demonstrate this exercise,
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she's going to grab these bands here.
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What I want you to do, Laura, is I want you to go ahead and step up, stabilize, squeeze
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your glute, tilt your bum under, draw in and go ahead and press forward.
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You can see the increase in activity in all of this musculature on the front
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half of her kinetic chain. Now, Laura's got this down pretty good. I might start
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trying to progress this exercise. The first thing I'm going to have Laura do is go ahead
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and put this handle down, so now Laura doesn't just have to support this way,
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but now she also has to support the fact that just one band, is going to want
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to turn her out. Notice that I use the arm, opposite of the leg, that she's using
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to step up on the step.
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If anything make sure that you have somebody reach for you, which is a
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good queue. We want somebody either leaning forward slightly, or maybe turning in
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slightly. The last thing we want to see is Laura pushing and then
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turning out. The next progression we can utilize, is we could actually go
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transverse plane, to unilateral step up. So now we start turned out, and I'm
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forcing Laura to use her anterior oblique subsystem to support, then turn her in,
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stabilize, and then press.
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So now that you're turning before you step up, I want you to keep that foot planted, then turn with this leg.
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Make sure you turn back.
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Resist the rotation and step back to your beginning position. Good. So just to
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recap the anterior oblique subsystem: external oblique,
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abdominal fascia, adductor, helps to stabilize our anterior kinetic chain, is
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underactive in a lumbo-pelvic hip complex, specifically an anterior pelvic
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tilt, and we're going to use exercises that have legs where they push, to start
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integrating that subsystem back into our movement patterns. Hope you guys enjoyed