0:02 This is Brent, President of B2C Fitness, and we're talking about posterior 0:06 oblique subsystem integration. Now, your posterior oblique subsystem is your glute, 0:11 thoracal lumbar fascia, and opposite latissimus dorsi. It is one of the group 0:17 of muscles surrounding our core that works synergistically, in this case to 0:22 help us pull back and support our posterior kinetic chain, transfer force 0:27 between our lower and upper halves, as well as, what I'll call, "turn out" our 0:33 kinetic chain. This is a good place for us to start our integrated exercise. 0:38 Number one, by nature, all integrated exercises are going to include movements 0:43 for both the lower and upper halves. The posterior oblique subsystem is what we 0:49 could term the, "almost always under-active subsystem". Whether it is upper 0:55 body dysfunction, excessive forward lean, an anterior pelvic tilt, or lower leg 1:00 dysfunction, the posterior oblique subsystem is under active. We're going to 1:05 find that it's also an easier integrated movement to teach. So it's a very good 1:10 starting point for our routines, for our clients to get introduced to integrated 1:16 exercise. I'm going to have my friend, Salvi, come out and help me demonstrate 1:19 this first posterior oblique subsystem exercise. Now, Salvi has lower leg 1:25 dysfunction, in lower leg dysfunction the posterior oblique subsystem is weak. 1:29 Once again, just to give you a visual here, we're going to work the 1:32 muscles of the lats, thoracal lumbar fascia, and glutes. In this case what we're 1:38 going to do, is simply a squat to row. I'm going to have Salvi grab a couple 1:45 of resistance bands, as we've got going here, and that's fairly significant. Now, when I did 1:52 the overhead squat assessment with Salvi, one thing that she did, was lean 1:56 forward excessively, as well as had her feet turned out. Just the fact that we 2:01 have a counterbalance , allows that she can now lean back, reducing her need for dorsiflexion. 2:07 So, if you just squat, don't squat to row yet, you can see. 2:12 Come back up, squat normally, sit back, relax, good, good. You can see that just having 2:19 this counterbalance fixes her tibia - torso angle, so that it is once again 2:23 parallel. So, we can start right here, just have Salvi squat a few times, go ahead and 2:27 go back up, make sure she's thrusting forward at the hips and squeezing her 2:31 glutes. Now we can go for more of that integrated 2:38 subsystem, so the other muscle that we want to work is our lats, a great way to 2:41 do that is a row. So now I'm gonna have Salvi go down into a squat, she's going to 2:48 squat up, make sure the glutes are squeezed, she's nice and tight, and she's just 2:52 going to go into a row, squeezing her shoulder blades down and back. Good. Let 2:56 your arms out, 3:01 squeeze your glutes. Good. As Salvi gets better at this, she starts 3:07 understanding how to squeeze her glutes and thrust her hips forward, how to lean 3:11 back, how to stay stable here, she's got the row down and she's squeezing her 3:15 shoulder blades down and back, we don't see any excessive elevation up here, I 3:19 can have Salvi do the squat and row at the same time. So she's going to go down into 3:23 a squat, and then up and row. Good. This time let's just make sure you 3:32 tuck under just a little bit. Good. One more time. So that 3:42 posterior pelvic tilt, will help increase gluteus maximus activation, which is one 3:47 of the under active muscles, when the sub system becomes under active. Sometimes 3:54 what helps, is I have people pretend like they're pulling the truck, so that they 3:58 get that lean back, rather than this forward and kind of anterior pelvic 4:02 tilted position. Let's have you do once more. Make sure you let the band go. 4:11 Good. Squat down first, then up and pull. 4:16 Good. So, the progression there is, you can just start somebody with a squat 4:20 holding on to the band, then you can have somebody squat, stabilize, then row, 4:25 and then have them squat to row at the same time. In future videos we're going 4:29 to talk about progressions, as well as how this is a preliminary 4:32 exercise for some of the larger, power movements, that we're going to do later. 4:36 Once again, this was posterior oblique subsystem integration, the, almost 4:44 always, under active system, and this would be the first integrated exercise 4:48 we throw in somebody's corrective exercise routine, to help improve their 4:53 dysfunction, by increasing the activity of those integrated core subsystems. 4:58 Thank you.
