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Single Leg Touchdown with Anterior to Posterior Pull

Single Leg Touchdown with Anterior to Posterior Pull is an effective full-body exercise that targets the lower body while also strengthening the core and upper body. A cable machine or resistance band is used to perform a unilateral movement and the athlete is seated on the ground with one leg extended forward. The athlete then takes the cable or band and pulls it from their front to back, engaging their core, glutes, hamstrings and quads and stretching the lower body to promote greater hip mobility

Transcript

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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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...blank
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video
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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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but
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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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form,
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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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Alright,
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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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curl and
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press with contralateral arm. 20 reps of that should be