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Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions are a series of exercises designed to strengthen and stabilize the muscles of the posterior oblique subsystem (POS). The exercises include a combination of static lunges, rows, and resisted core exercises. The integration of these exercises will help improve core strength, stability, and overall balance. These progressions are suitable for all levels and provide a comprehensive full-body training program. By focusing on the POS, these progress

Transcript

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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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row.
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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