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This is Brent, President of B2C Fitness, and
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we are talking about integrated exercise.
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In this video we're going to go over our progressions for our dynamic lunge to
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press. Now, we've already done some regressions of a legs with press
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movement, where we did step up to press, in our anterior oblique sub system
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integration video. Now, these exercises will also work as a progression for
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anterior oblique subsystem integration. They can also be used as just
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integrated, whole body exercise, during our resistance training programs. It works
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wonderfully for any athlete, or any exercise program, where we're trying to
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increase the power in pressing, or just trying to burn a lot of calories. I'm
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going to have my friend Vinnie come out, help me demonstrate this exercise. So
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Vinnie's going to grab a band here, you can also use a cable column, and he's
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going to get a little resistance up on this band. Now, we're going to make sure
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that Vinnie pays really careful attention to his form, specifically his lumbo-pelvic
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hip complex, we don't want to let him go into an anterior pelvic tilt, which is
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the tendency in an exercise like this. So I want him to think about drawing-in, and
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squeezing his glutes with every rep. So let's go ahead and have you go back into
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that reverse lunge, Vinnie. I want you to stand up nice and tall, stabilize, glute's
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tight, abs tight, and press. Good. Try that one more time. Reverse lunge,
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stand up nice and tall, glute's tight, abs tight, and press. This is pretty easy for Vinnie. Vinnie, if
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he was doing a strength training program, might decide to increase the load, if it
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looked this good, and he could do the amount of reps that were within his rep
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range. Now, if we're working for stability, I'm going to go ahead and
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decrease the amount of stability he gets at the top of this movement. An easy way to do
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that is, we're going to go reverse lunge, you're going to come up into balance, and
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then you're going to press. So we've got reverse lunge, balance, squeeze your glutes,
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draw-in, and press. Once again, Vinnie is killing this. He's been working on it
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a little bit, working about his anterior pelvic tilt... as you fall over. Alright so, this
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progression is a little more challenging than it looks, but we're going to go ahead
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and take Vinnie on a couple more progressions here. So Vinnie, the next
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thing I'm going to have you do, is I'm going to have you drop one of these. So now
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what we're going to do, is our reverse lunge to balance, to unilateral press, adding
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a little bit of rotational torque force that he's going to have to stabilize.
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This is really going to increase the activity of that anterior oblique
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subsystem. Alright, so let's see it. Good. Glutes tight, abs tight, and press. Make sure
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they're not leaning back, they're staying forward. Good, let's try that one more
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time. Good. Up as tall as you can, glutes tight, abs tight, and press. Vinnie's
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got this one nailed down too, so I'm going to take Vinnie to the final
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progression of our dynamic lunge to chest press, which is a transverse plane
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lunge, to balance, to unilateral chest press. Alright, so let's go ahead and see
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Now, a couple things you will note, you can't do a
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a transverse plane lunge to bilateral chest, that just doesn't
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work out, the band would wrap all the way around him. So, this is one of the
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reasons why this is one of our final progressions in this series. Let's go
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ahead and try that one more time, this time I want you to smooth it out. Good. That time
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you noticed his lunge was a little smoother. Let me go ahead and have
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you demonstrate that one more time. Watch this leg, he's actually, as
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he's turning, going to pick up the heel on this leg, so that he pivots on the ball
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of that foot as he's landing. Let's try that one more time, good, and then press
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through this glute, draw-in. Let's try one more of those. So we're going to make
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sure it's nice and smooth, he's taking about a 90 degree step, he's making sure
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he pivots on this leg, squeezing through his left glute, then pressing through his
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right arm with his abs drawing up nice and tight. How does that feel Vinnie?
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-Good. So this is a good progression for Vinnie with a little bit of an
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anterior pelvic tilt, he's going to increase activity of his anterior
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oblique subsystem, which is definitely important. We could use this as either
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part of this integrated warm up, after we've done our release, stretching,
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isolated activation, this would be our subsystem integration. Or we could use
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this as one of his full body strength exercises, within his resistance training