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This is Brent, President of B2C Fitness, and we're going to talk about one of my favorite
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resistance training exercises for the back, the standing Cobra. I'm going to have my friend
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Salvi come out and help me demonstrate this exercise. So, first things first, I'm
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going to have Salvi stand a little bit behind this band, lineup her
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kinetic chain checkpoints, make sure her feet are hip width, so just a little bit
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wider apart there Salvi. Good. Her knees are over her feet, she's in a neutral pelvic
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position, so I'm going to have her squeeze her glutes, draw-in, good. What Salvi's going to do is
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she's going to pull this band down and back, so arms into extension and external
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rotation, while she squeezes her shoulder blades down and back. So we're working on
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depression and retraction of the shoulder blades. So Salvi, let's see
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that one more time.
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Now Salvi's trying to go for that open chest, palms facing forward. Let's give
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them a view from the side. So, turn sideways.
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Good. So, one of the things you guys will notice right off the bat, a form queue that
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tends to get a little messed up as you go along, you're going to have to
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keep queuing it, is people tend to want to go into an anterior pelvic tilt when
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they go into a cobra, so you're going to have to keep requeuing, squeeze the glutes,
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posterior pelvic tilt, and draw-in.
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Notice she's retracting her scapula. Hopefully you can see that in the camera.
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Go ahead and relax, let your shoulders come forward as the band pulls you up.
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Down and back, and keep squeezing.
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Let's show the posterior side. Turn to face away.
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Draw-in. Down and back.
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And you should see just a little bit of her scapula coming down and into retraction.
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Now, Salvi obviously has this exercise down pretty good so we're going to go ahead
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and start progressing it from a stability fashion.
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First thing we'll do is we'll have her balance on one leg while doing cobra.
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So draw-in, glutes tight, one leg up.
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Let's do both at once first.
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So Salvi kind of preemptively went into our next progression which is the
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alternating cobra on single leg.
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Now, if my goal wasn't to increase stability with this exercise, but increase
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strength, I would have Salvi just go back down to our two legged, bilateral, so
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both arms at the same time, cobra, and I would just increase the resistance
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of the band, or move to a cable where I could adjust the resistance even higher. So
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you have your Cobra, you have your stability progressions which were single
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leg, and then single leg with alternating bands, and of course, if you
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wanted to increase resistance for strength you could. I hope you enjoyed