0:06 This is Brent of the Brookbush Institute at the independent training spot in NYC, and in this 0:10 video 0:11 we're actually going to do progressions of a very popular video we did a few weeks ago, 0:15 which was deadlift 0:16 with anterior to posterior pull. This is going to be single leg touchdown 0:21 with anterior to posterior pull. I'm going to have my friend, Melissa, come out and she's going to help me 0:24 demonstrate. 0:25 We talked about why we added this, right? 0:28 Adding that anterior to posterior pull around the hips 0:32 helps to cue somebody to thrust 0:35 and engage their glutes. Well, 0:39 the video we did last, which was a deadlift, a barbell deadlift, and a 0:44 dumbbell deadlift, 0:45 is a great strength training exercise. How do I progress this and make this more of a 0:49 stability endurance exercise? Well, 0:52 that's fairly simple. Well, for me to say anyway, which is 0:55 "why don't you try this on one leg?" 1:03 Can you keep this foot right next to the other one? 1:07 I know you're trying to use the mirror, but let's look down as we go down. 1:11 Keep that spine in neutral alignment. And guys, this is extremely tough. 1:16 Myself, Melissa here, and a few of my clients 1:20 have been working through this progression. To get yourself to stand 1:24 up straight and 1:25 squeeze this glute here is not an easy thing to do on a single leg. 1:31 And, of course, we could go into all sorts of directions from here on how we can 1:36 progress further. 1:37 I can just give Melissa 1:41 a weight. Make sure it's contralateral 1:45 arm, so you're getting that posterior oblique subsystem 1:49 and reinforcing those contralateral movement patterns. 1:53 So, she's working her right leg and the weight's in the left arm. 1:58 That looks still too easy. Of course, we could, if we're in our stability endurance phase, 2:04 and this is 12 to 20 repetitions, 2:06 lighter weight, we could go ahead and ask her to do this on 2:10 maybe an airex pad. I was going to say bosu ball originally, 2:16 but 2:18 micro progressions. 2:22 Can you do this? Let's see how long it takes us to find something 2:26 that breaks Melissa. 2:30 The one right before that is the progression we'll actually use. I'm not 2:34 actually recommending that rationale for find the appropriate 2:39 progression, but I do want to give you guys some ideas. 2:40 And you can see that Melissa can actually do this. If she can get through 12 reps with good 2:44 form, 2:45 this is a good progression for her. It's very challenging. 2:49 Another advantage to doing this on a single a leg, 2:54 requiring lighter weight, means this isn't 2:58 too much weight, generally speaking, 3:01 for somebody to maybe add additional arm movements. 3:06 So, while the two arm, 3:08 two legged deadlift with anterior to posterior pull would probably allow you to 3:12 use too much weight to allow you to do our curl scaption, 3:14 or curl to press combos, if we're doing a single leg version, chances 3:19 are someone is only going to have as much weight in their hand 3:21 that they could curl, or do 3:25 scaption, or curl to press. 3:32 Alright, 3:33 curl, press. 3:36 You could just start with the curl 3:39 and then we can do scaption 3:42 as the next progression. And then curl to press would actually be the 3:46 final progression for that integrated movement pattern. 3:49 So now you guys have adding weight, 3:53 adding instable environments, or adding an 3:56 integrated movement pattern. Should we try 4:00 adding an integrated movement pattern with weight and an airex pad? 4:05 I'll let you switch legs. 4:09 Let's do the curl to press combo. 4:20 You can do this. 4:28 Good, squeeze. 4:30 Curl, press. Nice. 4:33 Nice, we've created a very challenging progression here. 4:37 Thank you, Melissa. Now, from a programming standpoint, 4:40 let me give you a couple more ideas. So 4:43 let's say you're working on deadlifts, deadlifts are your goal- 4:46 max strength deadlifts, you want to have a new 4:50 personal best. You have a three month plan. 4:54 Alright, so max strength is going to be our highest intensity, that's what we're 4:57 working up to. 4:58 We start with stability endurance. We work on that 5:01 12 to 20 reps, we work on increasing stability and neuromuscular control 5:06 with all of these progressions. So, you have 5:10 all this stuff to work on for four to six weeks, making sure that you have 5:14 as much stability is possible before 5:17 you move on to the video we did previously. 5:20 So now you use deadlifts with an anterior to posterior pull 5:25 during your strength phase, maybe with dumbbells just to 5:30 not totally back away from the stability thing. 5:33 But, you have those dumbbells, they're heavy, but you can still do 8 to 12 reps, 5:37 and we get to work on a lot of glute 5:41 activation, or increasing the amount of thrust we get in glute activity. 5:45 And then by the time you get your to your max strength phase, you will be so 5:50 well-trained on this deadlift movement pattern 5:55 that you can only imagine what you can do with 5:58 four to six weeks of more traditional powerlifting 6:02 or strength training type of 6:06 programming. So, we could start with this, and 6:09 then go to the anterior to posterior pull with dumbbells in our phase 2 for 4 6:13 to 6 weeks, 6:14 and then we'd have our max strength with our more traditional powerlifting or 6:18 or strength training program for 4 to 6 weeks. 6:21 I'm willing to bet you hit a personal best. I hope you guys enjoyed 6:25 all of these progressions. I hope you'll try them. I love to see videos from you guys, 6:29 of you guys pulling off 6:30 maybe 20 reps of what Melissa just did, which was a 6:34 single leg touchdown with anterior to posterior pull to 6:37 curl and 6:38 press with contralateral arm. 20 reps of that should be 6:42 a good enough challenge. I will talk with you guys soon.
