You can only view 3 videos without an account. Become a Member to access all videos on the website.
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
00:00:0600:00:10
This is Brent of the Brookbush Institute at the independent training spot in NYC, and in this
00:00:0600:00:10
...blank
00:00:1000:00:11
video
00:00:1100:00:15
we're actually going to do progressions of a very popular video we did a few weeks ago,
00:00:1500:00:16
which was deadlift
00:00:1600:00:21
with anterior to posterior pull. This is going to be single leg touchdown
00:00:2100:00:24
with anterior to posterior pull. I'm going to have my friend, Melissa, come out and she's going to help me
00:00:2400:00:25
demonstrate.
00:00:2500:00:28
We talked about why we added this, right?
00:00:2800:00:32
Adding that anterior to posterior pull around the hips
00:00:3200:00:35
helps to cue somebody to thrust
00:00:3500:00:39
and engage their glutes. Well,
00:00:3900:00:44
the video we did last, which was a deadlift, a barbell deadlift, and a
00:00:4400:00:45
dumbbell deadlift,
00:00:4500:00:49
is a great strength training exercise. How do I progress this and make this more of a
00:00:4900:00:52
stability endurance exercise? Well,
00:00:5200:00:55
that's fairly simple. Well, for me to say anyway, which is
00:00:5500:01:02
"why don't you try this on one leg?"
00:01:0300:01:07
Can you keep this foot right next to the other one?
00:01:0700:01:11
I know you're trying to use the mirror, but let's look down as we go down.
00:01:1100:01:16
Keep that spine in neutral alignment. And guys, this is extremely tough.
00:01:1600:01:20
Myself, Melissa here, and a few of my clients
00:01:2000:01:24
have been working through this progression. To get yourself to stand
00:01:2400:01:25
up straight and
00:01:2500:01:31
squeeze this glute here is not an easy thing to do on a single leg.
00:01:3100:01:36
And, of course, we could go into all sorts of directions from here on how we can
00:01:3600:01:37
progress further.
00:01:3700:01:41
I can just give Melissa
00:01:4100:01:45
a weight. Make sure it's contralateral
00:01:4500:01:49
arm, so you're getting that posterior oblique subsystem
00:01:4900:01:53
and reinforcing those contralateral movement patterns.
00:01:5300:01:58
So, she's working her right leg and the weight's in the left arm.
00:01:5800:02:04
That looks still too easy. Of course, we could, if we're in our stability endurance phase,
00:02:0400:02:06
and this is 12 to 20 repetitions,
00:02:0600:02:10
lighter weight, we could go ahead and ask her to do this on
00:02:1000:02:16
maybe an airex pad. I was going to say bosu ball originally,
00:02:1600:02:18
but
00:02:1800:02:22
micro progressions.
00:02:2200:02:26
Can you do this? Let's see how long it takes us to find something
00:02:2600:02:30
that breaks Melissa.
00:02:3000:02:34
The one right before that is the progression we'll actually use. I'm not
00:02:3400:02:39
actually recommending that rationale for find the appropriate
00:02:3900:02:40
progression, but I do want to give you buys some ideas.
00:02:4000:02:44
And you can see Melissa can actually do this. If she can get through 12 reps with good
00:02:4400:02:45
form,
00:02:4500:02:49
this is a good progression for her. It's very challenging.
00:02:4900:02:54
Another advantage to doing this on a single a leg,
00:02:5400:02:58
requiring lighter weight, means this isn't
00:02:5800:03:01
too much weight, generally speaking,
00:03:0100:03:06
for somebody to maybe add additional arm movements.
00:03:0600:03:08
So, while the two arm,
00:03:0800:03:12
two legged deadlift with anterior to posterior pull would probably allow you to
00:03:1200:03:14
use too much weight to allow you to do our curl scaption,
00:03:1400:03:19
or curl to press combos, if we're doing a single leg version, chances
00:03:1900:03:21
are someone is only going to have as much weight in their hand
00:03:2100:03:25
that they could curl, or do
00:03:2500:03:32
scaption, or curl to press.
00:03:3200:03:33
Alright,
00:03:3300:03:36
curl, press.
00:03:3600:03:39
You could just start with the curl
00:03:3900:03:42
and then we can do scaption
00:03:4200:03:46
as the next progression. And then curl to press would actually be the
00:03:4600:03:49
final progression for that integrated movement pattern.
00:03:4900:03:53
So now you guys have adding weight,
00:03:5300:03:56
adding instable environments, or adding an
00:03:5600:04:00
integrated movement pattern. Should we try
00:04:0000:04:05
adding an integrated movement pattern with weight and an airex pad?
00:04:0500:04:09
I'll let you switch legs.
00:04:0900:04:16
Let's do the curl to press combo.
00:04:2000:04:27
You can do this.
00:04:2800:04:30
Good, squeeze.
00:04:3000:04:33
Curl, press. Nice.
00:04:3300:04:37
Nice, we've created a very challenging progression here.
00:04:3700:04:40
Thank you, Melissa. Now, from a programming standpoint,
00:04:4000:04:43
let me give you a couple more ideas. So
00:04:4300:04:46
let's say you're working on deadlifts, deadlifts are your goal-
00:04:4600:04:50
max strength deadlifts, you want to have a new
00:04:5000:04:54
personal best. You have a three month plan.
00:04:5400:04:57
Alright, so max strength is going to be our highest intensity, that's what we're
00:04:5700:04:58
working up to.
00:04:5800:05:01
We start with stability endurance. We work on that
00:05:0100:05:06
12 to 20 reps, we work on increasing stability and neuromuscular control
00:05:0600:05:10
with all of these progressions. So, you have
00:05:1000:05:14
all this stuff to work on for four to six weeks, making sure that you have
00:05:1400:05:17
as much stability is possible before
00:05:1700:05:20
you move on to the video we did previously.
00:05:2000:05:25
So now you use deadlifts with an anterior to posterior pull
00:05:2500:05:30
during your strength phase, maybe with dumbbells just to
00:05:3000:05:33
not totally back away from the stability thing.
00:05:3300:05:37
But, you have those dumbbells, they're heavy, but you can still do 8 to 12 reps,
00:05:3700:05:41
and we get to work on a lot of glute
00:05:4100:05:45
activation, or increasing the amount of thrust we get in glute activity.
00:05:4500:05:50
And then by the time you get your to your max strength phase, you will be so
00:05:5000:05:55
well-trained on this deadlift movement pattern
00:05:5500:05:58
that you can only imagine what you can do with
00:05:5800:06:02
four to six weeks of more traditional powerlifting
00:06:0200:06:06
or strength training type of
00:06:0600:06:09
programming. So, we could start with this, and
00:06:0900:06:13
then go to the anterior to posterior pull with dumbbells in our phase 2 for 4
00:06:1300:06:14
to 6 weeks,
00:06:1400:06:18
and then we'd have our max strength with our more traditional powerlifting or
00:06:1800:06:21
or strength training program for 4 to 6 weeks.
00:06:2100:06:25
I'm willing to bet you hit a personal best. I hope you guys enjoyed
00:06:2500:06:29
all of these progressions. I hope you'll try them. I love to see videos from you guys,
00:06:2900:06:30
of you guys pulling off
00:06:3000:06:34
maybe 20 reps of what Melissa just did, which was a
00:06:3400:06:37
single leg touchdown with anterior to posterior pull to
00:06:3700:06:38
curl and
00:06:3800:06:42
press with contralateral arm. 20 reps of that should be
Related Videos
Rope Row
Single Leg Alternating Horizontal Abduction with External Rotation
Wobble Lunge
Wobble Squat
Suspension Push-Up
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Upper Cervical Manipulation
Radial Head Manipulation
Shotgun (Pubic Symphysis) Manipulation
Lateral Lunge with Front Rack Resistance
Back Squat
Depth Jump