00:00:0200:00:06
This is Brent, President of B2C Fitness, and we're going to talk about one of my favorite
00:00:0600:00:11
resistance training exercises for the back, the standing Cobra. I'm going to have my friend
00:00:1100:00:16
Salvi come out and help me demonstrate this exercise. So, first things first, I'm
00:00:1600:00:20
going to have Salvi stand a little bit behind this band, lineup her
00:00:2000:00:23
kinetic chain checkpoints, make sure her feet are hip width, so just a little bit
00:00:2300:00:27
wider apart there Salvi. Good. Her knees are over her feet, she's in a neutral pelvic
00:00:2700:00:33
position, so I'm going to have her squeeze her glutes, draw-in, good. What Salvi's going to do is
00:00:3300:00:38
she's going to pull this band down and back, so arms into extension and external
00:00:3800:00:43
rotation, while she squeezes her shoulder blades down and back. So we're working on
00:00:4300:00:47
depression and retraction of the shoulder blades. So Salvi, let's see
00:00:4700:00:49
that one more time.
00:00:5100:00:57
Now Salvi's trying to go for that open chest, palms facing forward. Let's give
00:00:5700:01:00
them a view from the side. So, turn sideways.
00:01:0200:01:06
Good. So, one of the things you guys will notice right off the bat, a form queue that
00:01:0600:01:10
tends to get a little messed up as you go along, you're going to have to
00:01:1000:01:14
keep queuing it, is people tend to want to go into an anterior pelvic tilt when
00:01:1400:01:18
they go into a cobra, so you're going to have to keep requeuing, squeeze the glutes,
00:01:1800:01:21
posterior pelvic tilt, and draw-in.
00:01:2300:01:28
Notice she's retracting her scapula. Hopefully you can see that in the camera.
00:01:2800:01:32
Go ahead and relax, let your shoulders come forward as the band pulls you up.
00:01:3200:01:36
Down and back, and keep squeezing.
00:01:3900:01:42
Let's show the posterior side. Turn to face away.
00:01:4200:01:49
Draw-in. Down and back.
00:01:5000:01:57
And you should see just a little bit of her scapula coming down and into retraction.
00:01:5800:02:01
Now, Salvi obviously has this exercise down pretty good so we're going to go ahead
00:02:0100:02:05
and start progressing it from a stability fashion.
00:02:0800:02:13
First thing we'll do is we'll have her balance on one leg while doing cobra.
00:02:1300:02:17
So draw-in, glutes tight, one leg up.
00:02:1800:02:21
Let's do both at once first.
00:02:3000:02:35
So Salvi kind of preemptively went into our next progression which is the
00:02:3500:02:39
alternating cobra on single leg.
00:02:4300:02:47
Now, if my goal wasn't to increase stability with this exercise, but increase
00:02:4700:02:53
strength, I would have Salvi just go back down to our two legged, bilateral, so
00:02:5300:02:57
both arms at the same time, cobra, and I would just increase the resistance
00:02:5700:03:03
of the band, or move to a cable where I could adjust the resistance even higher. So
00:03:0300:03:07
you have your Cobra, you have your stability progressions which were single
00:03:0700:03:11
leg, and then single leg with alternating bands, and of course, if you
00:03:1100:03:14
wanted to increase resistance for strength you could. I hope you enjoyed
