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