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This is Brent of the Brookbush Institute here at the independent training spot
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going over the
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core push-pull exercise. This is one of my favorite exercises.
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It's a core anti-rotation
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strength exercise for the most part. I'm going to show you guys the stability
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progression.
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I think once you guys take a look at the excise, you'll also see where it might fit into
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you resistance training programs.
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So, I'm going to have my friend, Jordan Tisdale, come out. He's going to help me demonstrate this
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exercise.
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Now, we got this exercise set up with our TrakFitness handles, which I love. You guys
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should look those up-
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lots of crazy motion,
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very comfortable. And these Stroop Straps,
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of course, are great, too- great resista-band stuff.
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You could use a couple of cables,
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normal handles, resistance bands. You could use resista-band tape if you
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wanted to. You don't necessarily have to have all of this equipment
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to get this done. Now, the exercise itself,
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notice Jordan is standing upright with good posture.
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We have one arm getting ready to
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pull and one arm getting ready to push, hence the whole push-pull thing,
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which as you can imagine is trying to twist him this way.
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Alright, so this is one of those anti-rotation exercises for the core.
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And then we're going to look at leg position here.
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Notice that the arm that starts forward, the one that's going to start with a pull,
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is opposite the leg that's forward, and the arm that's going to push
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is opposite the leg that's back. The reason we do this
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goes back to our core subsystems. So, I want to put his core subsystems on pre-
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stretch, load them a little bit so that they work really effectively.
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On this side, we have his posterior oblique subsystem with his lat,
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thoracolumbar fascia, and glute being stretched.
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And on this side, we have that adducter, abdominal fascia, external oblique
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being stretched by the pull this way. So now I'm going to have him make sure he's
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engaged his glutes,
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he's drawn in, and he's going to go ahead and pull with this arm and push with this one.
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Nice and slow,
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not using any at this twisting motion here.
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I just want him to concentrate on good form, push and pull.
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Good, now as you guys can imagine, and I'm sure Jordan can feel this, this is pretty
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light for Jordan.
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I could keep increasing the weight, and this becomes a really good strength exercise
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for the core.
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And if I'm sneaking it into my integrated warm-up,
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you guys could probably see how for somebody like Jordan, if this was on his
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upper body day or on a full body resistance training day,
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he'd probably be nice and warm by the time he got there.
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So we've killed two birds with one stone. We've done a little bit of a specific
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and a core warm-up. Now,
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for some individuals who have really, really great core stabilit,y
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this might be an upper body exercise.
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Their arms might actually fatigue out before the core and that's fine, too. So
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now you're doing your chest and your back,
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and getting a little core work is part of your resistance training routine.
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If you guys wanted to take this up a notch,
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alright, although, sometimes we give a little to get a little.
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If he puts both of his legs together, this now becomes harder to stabilize.
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What we've kind of toned down a little bit, though, is all that subsystem recruitment
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that we had before.
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I really like the staggered stance for this exercise.
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I'm always thinking about integrating the anterior and posterior oblique
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subsystems for core stabilization,
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but occasionally, I do find reason to get somebody into this
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stable stance position and really work on their stability.
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Alright, so you can keep doing the same thing. Let's say Jordan is a really, really high
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and athlete,
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which he is, and he's coming back from his lumbar
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pathology that he's had. He's been working with me a little bit, and now we're
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really trying to get him
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high, high, high levels of proprioception.
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I could take this one step farther, go ahead and stand on one leg.
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Good, and generally speaking, I'm going to do the leg that's opposite the
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arm pulling, so once again I get that posterior oblique subsystem recruited
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and get a lot of glute activation the stabilize his hip.
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How does that feel? It is tough. Yes, one leg is super, super
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tough on the stability side, super, super tough on the leg you're standing on. If
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you guys go back to the two feet, or the staggered stance, I think you'll find
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that you can ramp the weight up
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really high. If you're going to do that, make sure you switch hands.
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Alright, so we'll go this way and this way.
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I'm just switching Jordan, just what I was talking to you guys about.
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If he's standing on this leg, I want him pulling with this arm to get that posterior
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oblique subsystem involved and get this glute working to stabilize his hip.
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We can go two legs, staggered stance. I think if you guys try
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the staggered stance and try to
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work on anti-rotation, you'll still be able to get the weights up pretty high,
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which is a really tough core workout. This is a really great
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specific warm-up for those upper body days for my
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stronger individuals out there. Or those of you guys with a lot of core strength,
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you might be able to knock out your
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push and pull exercises in your resistance training program