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This is Brent of the Brookbush Institute,
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and in this video we're going over
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something I learned as the NASM prone
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ball combo. Now this is a mash-up of
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exercises we've shown previously as
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trapezius activation namely prone Cobra's,
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prone horizontal abduction with external
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rotation, and prone scaption also known
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as ITY's. I'm going to have my friend
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Melissa come out, she's going to help me
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demonstrate this mashup and very
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difficult progression. She's going to
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start off in prone ball -position pro
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ball Cobra position. So we're going to
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have good kinetic chain alignment
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between her ankles knees and hips. She's
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going to plantarflex for me, extend
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her knees and squeeze her quads, she's
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going to squeeze her glutes, and drive her
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hips into the ball so we're reinforcing
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triple extension. She's also using that
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hip drive to keep her torso up. What I
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don't want to see is cuing torso up and
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ending up in this excessive lumbar
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extension. This is a lot of erector
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spinae activity and this could reinforce
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some of our compensation patterns like
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an anterior pelvic tilt. So I want to go
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ahead and cure to get long this way
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really push off that wall with triple
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extension, drive her hips into the ball and
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that will keep your torso nice and
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aligned. I'm going to have her go ahead
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and grab our dumbbells. All of that is
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just a nice isometric hold while we do
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our target exercise of trapezius
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activation starting with a cobra. Now the
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challenge of this exercise is once we
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get them in a cobra and they're
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depressed, we know they got their lower
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traps working, we're going to try to keep
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them depressed, keep those lower traps
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active as we smoothly transition
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into scaption. You guys can see it's
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very difficult to maintain those scapula
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down, she's going to lower her arms just as
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she did and then back into a Cobra. Good,
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hold down and back, there we go, up up up up
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up, stay, keep those scapula depressed,
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pinch, good, real good. Notice she's doing
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a good job too of keeping in external
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rotation, so her thumbs always stay facing
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the ceiling, always stay facing the
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ceiling, and you see all that was
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actually a pretty good rep. I thought she
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was going to lose it there.. I thought she
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was going to fall into some scapular
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elevation. Go ahead and keep going. You
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guys will find that trying to get 12
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perfect reps nice and slow without any
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excessive elevation or anterior
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tipping of the scapula is very difficult.
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Not to mention this ends up being a
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pretty good core exercise for the glutes,
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and drawing in and back down, just seven
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more, okay. So we're going to go ahead and
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let her have a break. I have seen this
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taught in the reverse order so from scaption
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to Cobra, we can try that. The reason
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I tend not to use this progression as
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much, is I find it's a lot trickier to
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get somebody to go into scaption
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without excessive elevation and then
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stay down, as opposed to if I have
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somebody, let's go ahead and start in
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Cobra this time, I have somebody start in
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Cobra they're already depressed in their
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scapula and then they're just trying to
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maintain it, and most of this is a really
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good job from there but let's go ahead
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and try the scaption one again. So you're
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going to start up and you can see she
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like wants to, she wants to elevate so
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we're reinforcing that pattern, and then
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maybe I can cue her out of it, but I'd
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rather start good and end good, than
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start bad and have to queue out of bad
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to get to good. Either way guys I think
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you'll find the 12 to 20 reps at a nice
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slow tempo is serious, notice that
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Melissa's is only using three pound
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dumbbells and Melissa is strong,
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she's really really strong. This is one
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of those exercises where you pull out
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the small dumbbells and people go
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what are you going to do with those?
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Like, like
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go get the 20's, because they know if the
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small dumbbells come out there's
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something really difficult in their
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future. I think you'll find that even
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just using bodyweight on this exercise,
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Why don't you try a couple without the dumbbells,
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even just using bodyweight is very
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challenging. It's very challenging to get
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people to work on depression and upward
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rotation, without upward rotation and
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excessive elevation. This is a great
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thing to use in group classes. It's a
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great thing to use in small group
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training right, you're looking for
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exercises that don't take a lot of
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equipment. You could do something like
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this to get the shoulder girdle warmed up
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as part of your movement prep, before
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doing some more complicated exercises
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for the upper body. I hope you guys enjoy
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this exercise. I hope you guys enjoy this
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progression. I look forward to seeing
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some videos, maybe of somebody who could
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pull off 20 slow controlled reps with
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the five pound dumbbells. I think you
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guys are going to find that even your
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biggest guys have a hard time with that
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one. I'll talk with you guys soon.