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This is Brent, President B2C Fitness, and
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we're talking about integrated exercise.
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In this video we're going to do our static lunge, or split squat to row, variation.
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This is a great progression from a video we did earlier called, Posterior Oblique
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Subsystem Integration, where we broke down the squat to row. This video will also
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concentrate on the posterior oblique subsystem, but the exercise can be used
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interchangeably with a whole body exercise, or maybe the leg work that
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you're using. If you are unfamiliar with lunge form and technique, or row
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form and technique, we have done previous videos on those as well, and it might be
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good to start with those as prerequisites, before we start
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integrating movement patterns. I'm going to have my friend Leann come up and help me
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demonstrate this exercise. Now, just like the squat to row, we're going to set up a
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cable or a band at about chest height. I'm going to have her assume a split squat, or
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static lunge position. So, nice wide feet, or a lengthwise step. We want to make
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sure that her feet are far enough apart that when she descends down, this femur
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goes straight down, just like the pole on a merry-go-rounds horse. We also want to
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make sure that she has most of the emphasis on her front leg, this should be
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the leg doing the work, this one's just a kickstand. In order to make that happen,
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she needs to do a little bit of a forward lean as she descends, then
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make sure she pushes through this leg, and stands straight back up on the way
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back up. Let's try that one more time, this time let's go ahead and add the
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How are you feeling there Leann? -Good. Draw in, alright. Good queue to use is,
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"squeeze the glutes, and squeeze the blades". I think, if you get your clients to
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thrust their hips forward, really squeeze their glutes, and then pinch the shoulder
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blades back together, you'll find this exercise is extremely effective for
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getting somebody to actually use their glute complex. The next progression of this
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exercise, is we're just going to go to a unilateral row with our static
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lunge. Now, make sure if we're going to do a unilateral row, it's on the contralateral
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side of the leg that's working. So, if her right leg is forward, she's using her
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left arm. It's a little bit of a progression, but we can actually have
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Leann trying to pull at the same time she's going up.
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If Leann has this mastered, I'm sure this is pretty difficult as it is, but we can
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start introducing proprioceptively enriched, or unstable environments. The way
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we do that, is by using something like an Airex pad underneath the front foot.
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We can start with bilateral unstable, and then unilateral unstable.
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Squeeze your glutes, squeeze your blades. I can tell you now, from a rational
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perspective, this is the next progression. The static lunge is a progression from
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our squat to row, this unilateral row is a progression from our bilateral row, that,
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of course, unstable is a progression from stable. But, from a totally irrational
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perspective, I can tell you once you get to this progression, you will get clients
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to feel they're glute complex in a way that almost doesn't make sense. This
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exercise is extremely challenging, is extremely effective at integrating that
