0:02 This is Brent, President of B2C Fitness, doing another integrated exercise video. 0:07 This video is actually a progression from two previous videos we've done before. We 0:12 did our posterior oblique subsystem integration video, where we broke down a 0:15 squat to row, and then we just recently published our video on a static lunge, or 0:20 split squat to row. In this video, we're going to do our dynamic reverse lunge to 0:26 balance, to row progression. So we're just setting up our progressions from 0:30 squat, to static lunge, to dynamic lunge, using our pulling series to 0:37 integrate that posterior oblique subsystem. I'm going to have my friend Leann come out and 0:41 help me demonstrate this series of exercises. Now, for a reverse lunge, a 0:47 dynamic reverse lunge, to balance, to row, it actually works out a little better, and it 0:51 feels a little better to have the band not chest height, but a little higher 0:55 than chest height. So Leann's going to grab our bands here. Now, at this point, if you have 1:04 an individual doing this exercise, they need to be pretty good at their reverse 1:07 lunge. They need to be pretty good at stepping back to the right distance. 1:10 Leann's been practicing this, she was practicing our static lunge progression 1:14 before, so she's good at picking that distance up well. She's going to go 1:18 ahead and step back, descend as she normally would, and she's going to thrust 1:23 her hips forward, squeeze her glutes, and pinch her shoulder blades down and back. 1:31 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 1:37 this leg doing all of the work, her right leg, and this leg is only 1:43 touching when it hits the floor behind her. Now, obviously Leann is very good at this 1:48 exercise, so we're going to go ahead and progress it. We're going to go from 1:50 bilateral, to unilateral. Same technique now, we want to make sure that 2:01 this is the leg that's working, so she's going to step back with her left leg. 2:04 She's working her left arm, right leg working, stepping back with the left. 2:11 She's still going to thrust forward, try to squeeze her glutes, draw 2:14 her shoulder blades down and back. It's actually pretty challenging for Leann, I 2:20 can see her struggling to keep from letting the band pull her into 2:25 rotation. Squeeze. Are you feeling your glute on that right side? -Yeah. Good. This weight 2:31 might be a little tough too. 2:33 Let's try that one more time. Good. 2:38 Then, of course, the progression from here is to go to our unstable 2:43 environment. I can have her get on to an Airex pad. We could go back to 2:50 bilateral hands if we wanted to progress in stability, but regress here to 2:56 give her a chance to build back up again. We're going to go ahead and try our 3:00 unilateral row here again. Reverse the lunge, thrust your hips forward, balance. Good. Then as 3:07 a little extra progression, I could go, "okay Leann, now try to make this a 3:10 little smoother, what I'm gonna have you do, is as you're coming up, you're going to 3:14 row at the same time". So thrust forward, and pull. She's going to squeeze her 3:18 cheeks and her blades at the same time. Let's try that one more time. So there you 3:26 have it, that's your dynamic reverse lunge with row progression. Once again, 3:32 excellent exercise for your posterior oblique subsystem integration, 3:36 as well as with the single leg stability, this adds a little bit more of our 3:41 frontal plane stability, or our lateral sub system integration. I hope you enjoyed 3:45 the video.
