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