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This is Brent, President of B2C Fitness,
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doing another integrated exercise video.
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This video is actually a progression from two previous videos we've done before. We
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did our posterior oblique subsystem integration video, where we broke down a
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squat to row, and then we just recently published our video on a static lunge, or
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split squat to row. In this video, we're going to do our dynamic reverse lunge to
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balance, to row progression. So we're just setting up our progressions from
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squat, to static lunge, to dynamic lunge, using our pulling series to
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integrate that posterior oblique subsystem. I'm going to have my friend Leann come out and
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help me demonstrate this series of exercises. Now, for a reverse lunge, a
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dynamic reverse lunge, to balance, to row, it actually works out a little better, and it
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feels a little better to have the band not chest height, but a little higher
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than chest height. So Leann's going to grab our bands here. Now, at this point, if you have
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an individual doing this exercise, they need to be pretty good at their reverse
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lunge. They need to be pretty good at stepping back to the right distance.
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Leann's been practicing this, she was practicing our static lunge progression
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before, so she's good at picking that distance up well. She's going to go
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ahead and step back, descend as she normally would, and she's going to thrust
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her hips forward, squeeze her glutes, and pinch her shoulder blades down and back.
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Good, Leann, let's see that one more time. So she's going to step back, thrust her hips forward, and row. So it's
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this leg doing all of the work, her right leg, and this leg is only
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touching when it hits the floor behind her. Now, obviously Leann is very good at this
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exercise, so we're going to go ahead and progress it. We're going to go from
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bilateral, to unilateral. Same technique now, we want to make sure that
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this is the leg that's working, so she's going to step back with her left leg.
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She's working her left arm, right leg working, stepping back with the left.
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She's still going to thrust forward, try to squeeze her glutes, draw
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her shoulder blades down and back. It's actually pretty challenging for Leann, I
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can see her struggling to keep from letting the band pull her into
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rotation. Squeeze. Are you feeling your glute on that right side? -Yeah. Good. This weight
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might be a little tough too.
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Let's try that one more time. Good.
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Then, of course, the progression from here is to go to our unstable
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environment. I can have her get on to an Airex pad. We could go back to
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bilateral hands if we wanted to progress in stability, but regress here to
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give her a chance to build back up again. We're going to go ahead and try our
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unilateral row here again. Reverse the lunge, thrust your hips forward, balance. Good. Then as
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a little extra progression, I could go, "okay Leann, now try to make this a
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little smoother, what I'm gonna have you do, is as you're coming up, you're going to
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row at the same time". So thrust forward, and pull. She's going to squeeze her
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cheeks and her blades at the same time. Let's try that one more time. So there you
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have it, that's your dynamic reverse lunge with row progression. Once again,
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excellent exercise for your posterior oblique subsystem integration,
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as well as with the single leg stability, this adds a little bit more of our
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frontal plane stability, or our lateral sub system integration. I hope you enjoyed
