Dynamic Lunge with Chest Press AOS Progressions

Dynamic Lunge with Chest Press AOS Progressions is a an explosive full body movement that targets both the lower body and upper body muscles. This exercise involves explosively stepping forward into a lunge while simultaneously pressing out a weight with your arms to engage both the lower and upper body at the same time. As you progress with this exercise, variations can be made by increasing the weight and speed of the movement to increase the intensity of the exercise. It is a great way to burn calories and

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Transcript

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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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that.

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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

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Dynamic Lunge with Chest Press AOS Progressions

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Dynamic Lunge with Chest Press AOS Progressions

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