Name: Anterior Oblique Subsystem Integration (Step Up to Chest Press)
Uploaded: 2023-04-26T01:01:54.000Z
Duration: 6 min 50 s

English captions

https://stream.mux.com/YdE5RVazWgsjOchbaenX00K3HDKsTmev5b01j3C91p00D8.m3u8

Learn how to properly perform the anterior oblique subsystem integration (AOSI) step-up to chest press in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions). Enhance oblique, glute, and chest strength while improving rotational stability, functional coordination, and total-body performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop integrated movement patterns, enhance performance, and optimize neuromuscular control.

Understanding the Anterior Oblique Subsystem

Anterior Oblique Subsystem in Corrective Exercise

Exercises for Correcting Anterior Oblique Subsystem Dysfunction

Progressing Anterior Oblique Integration Exercises

Recap of Anterior Oblique Subsystem and Its Importance

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

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

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Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

Place an appropriate height step in-front-of the client or patient, and ensure the step is secure.

Note, with a posterior directed force from the band/cable it may be easier to tip the step backward, especially at the top of the concentric phase. Testing the set-up before recommending this exercise to a client/patient is highly recommended.

With your client or patient facing away from the band/cable column, ask them to hold the handles of bands/cables, and assume a standing position with upper extremity ready to push/chest press.

Ask your client or patient to lean forward and counter the pull of the resistance without relying on it to maintain upright.

Have your client or patient place the foot of the target leg on the step, ensuring optimal alignment (2nd toe point forward).

Ask your client or patient to step-up on to the step, by "squeezing" the 

 and thrusting the hip forward of the target leg, while performing a chest press to full scapular protraction and elbow extension.

Cue your client or patient to achieve full hip extension and terminal knee extension, with torso and lower extremity in-line at the top of each repetition.

Often, the client or patient will reach the top of the movement, but still be in a semi-squat or hip flexed (forward lean) position. Thrusting the hips forward and "standing upright" while pressing is an important component of the concentric phase.

With control (and/or at the desired tempo), keep the foot of the target leg on the step, step-back with the contralateral leg, and eccentrically decelerate the band/cable resistance. The arms should be back in position to press as the contralateral foot touches the ground.

Repeat for the desired number of repetitions.

 This exercise can be performed as just a step-up while holding the band/cables, and then a step-up followed by regaining stability followed by a press, and then a step-up with a simultaneous press.

 Increasing load, bilateral to unilateral chest press, balancing on the target leg at the top of the step-up, progressing from sagittal to transverse plane step-ups (unilateral press only), and the addition of unstable surfaces are appropriate progressions (depending on the patient/client's goal and the current phase of training).

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Step Up to Row

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Squat to Row (Posterior Oblique Subsystem Integration)

Dynamic Lunge with Chest Press AOS Progressions

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Standing Cobra to Balance to Calf Raise

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Single Leg Touchdown with Scaption and PNF Carry Away

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