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Row and Progressions
Row and Progressions is a modern fitness program that combines the benefits of rowing with progressive strength training exercises. Rowing removes the problem of the same, repetitive motion of other exercise machines; with our dynamic rowing movem ents, you'll be able to exercise your legs and arms while challenging your muscles on a continual basis. The combination of rowing and strength training helps to improve your cardiovascular health, promote fat loss and build muscle mass. Furthermore, with our progressive exercises, you
Transcript
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This is Brent, President of B2C, talking about
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our row progressions.
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The first exercise, in our relative flexibility progression for resistance training for the back.
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A row has the advantage of not requiring much upper rotation, or upward rotation of the scapula,
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so even individuals with upper body dysfunction can perform this exercise without adding to their compensation
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pattern. I'll bring my good friend out, Mike, to help me demonstrate this row.
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Alright, the first thing we're going to do with Mike is just set him up with his five kinetic chain checkpoints.
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His feet are going to be parallel, knees slightly bent,
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he's going to sit back so his glutes are engaged just a little bit which will be a little easier
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to find once he has a band in his hands.
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You can use a band or cable in this case. We're going to make sure that his pelvis
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is straight, he's not going into an anterior pelvic tilt which will be a very common compensation
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pattern, a very common dysfunction for somebody with upper body dysfunction because of the lats.
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Make sure he's tucked under, drawn-in, and
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then I'm going to have him pinch his shoulder blades down and back as he pulls, that's a
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pretty good row. Now, Mike obviously has a lot of practice as a division one athlete through college.
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I'm going to have him demonstrate a few compensation patterns that you might commonly see.
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So, bring the band back to a normal position.
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Go ahead and show them elevation. This is very common.
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So, we get a beginner client, we teach them how to do a row,
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and they first, because of these overactive levator scapulae go right
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up into elevation. What we want to do is, once again, use a tactile
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queue. I'll put a finger on their back and say, 'go ahead and pinch my finger as you move down and back with your shoulders'.
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Perfect. So that's a nice, easy queue to fix.
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The other thing you have probably seen is somebody trying to pull back too far.
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Now, I'm going to have Mike demonstrate that for us. Pull back too far.
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And what we get is their trying to get their hands behind their back, the whole
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anterior tipping of the scapula, this protraction, all of this happens.
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All we're going to do is have him start over, remind them that all they have to do is
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pinch back here. So I want you to stop when you feel your shoulder
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blades meet together. That's it. It's not about how far your hands can go back.
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'Elbows in pockets', I've used before, it seems
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to be a pretty good queue. Let's show them one more, good. Nice row, perfect.
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Now, obviously Mike is going to require a bit of a progression, this would be too
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easy for him. So, if I was going to go for a strength progression
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I would increase the strength of the band. If I was going for a stability progression
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we can go through our neuromuscular progressions. For the upper body that's going to be bilateral,
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alternating unilateral. So let's go ahead and demonstrate alternating, Mike.
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Perfect. So unilateral is a little tougher because
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it's going to take away his counter balance. So go ahead and let go, good.
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Perfect. We can then add to our instability by going to one leg.
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We might go all the way backward, unless we're continuing with upper body,
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but Mike is going to go single leg, single arm, which is a pretty tough progression.
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