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Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

The Reverse Lunge to Row is an effective exercise for the posterior oblique subsystem progressions. It develops balance, stability and strength in the legs and glutes, while using a dumbbell or kettlebell to strengthen and develop the scapular muscles of the upper back. It also works on core stability and endurance by adding rotation to the movement as you perform each lunge. Specifically, the strength and control from the glutes and quads will help protect the lower back during the exercise

Transcript

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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