Name: Dynamic Lunge with Chest Press AOS Progressions
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 5 min 4 s

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https://stream.mux.com/bAsWuhaA3uKU9JM6o3fOUAZhW4X02uRyw62WTY5IibSQ.m3u8

Learn how to properly perform the dynamic lunge with 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) to safely integrate lower-body strength, upper-body pushing mechanics, and anterior oblique subsystem activation.Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop full-body strength, optimize movement efficiency, and advance AOS integration in training and performance.

Introduction to Integrated Exercise

Progressions of Dynamic Lunge to Press

Emphasizing Form and Stability in Lunges

Adding Unilateral Pressing for Core Stability

Transverse Plane Lunges with Chest Press

Incorporating Exercises into Strength Training

Dynamic Lunge with Chest Press AOS Progressions

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

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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

With your client or patient facing away from the band/cable column, ask them to hold the handles of bands/cables, and assume good standing posture with the 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 take a step back with their contralateral leg; the target leg should be the front-leg.

The length of your client's or patient's stride should allow them to maintain torso and front tibia parallel during the eccentric phase of the exercise, and the femur of the back-leg should be nearly vertical at the low point of the lunge. Attempting a few reps may be necessary to determine the ideal stride length.

Your client or patient should then descend as if doing a single-leg squat with the back-leg assisting to maintain balance. They should not rely on the bands/cables for stability.

A common mistake during a lunge is maintaining an upright torso. This reduces contribution from the gluteus maximus , and increases the load on the knee and quadricep of the back-leg.

Ask your client or patient to return to the starting position, by "squeezing" the glute complex and thrusting the hip forward of the target leg, while performing a chest press to full scapular protraction and elbow extension.

Ask your client or patient to step-back with control (and/or at the desired tempo), descending into the bottom position while eccentrically decelerating the band/cable resistance. The arms should be back in position to press as the contralateral knee reaches the lowest position.

Repeat for the desired number of repetitions.

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

 Increasing load, bilateral to unilateral chest press, balancing on the target leg at the end of the concentric phase, 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).

 The reverse lunge can be initially performed by having the patient/client return the foot of the contralateral/back leg to the starting position; however, the exercise is much more challenging when the patient/client is cued to not allow the contralateral leg to touchdown at the starting position. Instead, "triple flexion" of the contralateral leg, and single leg balance with the target leg become the top of the concentric phase. In this progression, the contralateral leg does not return to the starting position until the end of the set, so the glute complex of the target leg is continually challenged. This variation can be progressed again by incorporating a unilateral chest press, and/or performing a transverse plane lunge to single leg balance to unilateral chest press.

Dynamic Lunge with Chest Press AOS Progressions

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)

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

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

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