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