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Standing Cobra to Balance to Calf Raise

Standing Cobra-to-Calf Raise is an exercise that targets the calves and core muscles. It involves standing on a mat or floor and pressing up on your toes as if you are doing a calf-raise motion, with your hands behind your head, elbows to sides and palms facing out. As your body comes up, lift your body directly up into a standing cobra position and then lower yourself back down to the calf-raise position, repeating this motion for a series of repetitions

Transcript

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This is Brent, President of B2C Fitness,
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and we're talking about more integrated
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exercise in this video. In this video we're going to take an exercise we did in
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a previous video, the standing cobra, and we're going to turn it into an
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integrated exercise. In this case, we're going to take our standing cobra, and
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involve the glue complex, the core, as well as the lower leg, to create a full
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body movement pattern that is a wonderful balance exercise, a wonderful
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exercise for all of my jumping athletes, as well as being just a great, integrated
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exercise, for anybody who has been working on their lower leg dysfunction.
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I'm going to have my friend Salvi come out and help me demonstrate this
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exercise. Now like I said before, we're going to start with that standing cobra.
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In that standing cobra, we're going to keep our arms kind of straight, it's not
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a tricep extension, we're going to keep our hands supinated, or palms up, that'll
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externally rotate my shoulder, and then Salvi is going to pull down and back,
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squeezing her shoulder blades down to the back as much as she can.
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She's then going to draw in. Let me see one more cobra, Salvi.
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Now, to turn this into an integrated exercise, the first thing we're going to
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do, is have Salvi draw in, and squeeze her glutes, and then she is going to raise
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one leg, while driving the other leg into the floor.
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She's going to lock out her knee on this leg, squeeze her glute, and this side is
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coming up. So now we've gone to a single leg cobra with balance, but ensuring
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that the leg that is on the ground is totally active, driving into the floor.
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Good, Salvi. Let's try that one more time, and this time we'll integrate the entire
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kinetic chain. So, she's going to pull down and back, going to draw-in, leg up, squeeze
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the glute, and she's now going to spread her toes, and press off the ball
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of her foot, to go into a little calf raise. Good. Down nice and slow, leg down,
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arms up. So, this takes a lot of queuing, and takes a lot of work to get somebody
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to understand the full repertoire of what's going on, but if you can integrate
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all of these movement patterns, let's try it out one more time, you can see that
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it is a great exercise for getting the core involved, and training somebody to
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use all of those muscles that are so integral, especially in things like
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jumping, and other triple extension movement patterns. So, once again, I would
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go, "arms down, draw-in, glutes tight, spread your toes, press through the ball of your
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foot".
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Let's do one more, Salvi. Arms down, draw-in, glutes tight, drive your leg through
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the floor, spread your toes, press with the ball of your foot. So there you
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have it, integrated exercise. This is the cobra, to balance, to calf raise. Pay
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special attention to the queuing, make sure the form's in alignment, and you'll
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have somebody with much better balance, much more core activation, and hopefully
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better performance in all of their triple extension jumping, and running