Name: Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions
Uploaded: 2023-04-26T00:59:12.000Z
Duration: 3 min 55 s

English captions

https://stream.mux.com/Jd02mGYYPKPmqVF01XFVyZwvHFCeVfxbAKEKq401myLpzU.m3u8

Learn how to properly perform the static lunge to row for posterior oblique subsystem (POS) integration in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely develop hip and back strength, enhance lumbopelvic stability, and improve neuromuscular coordination. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to strengthen the posterior oblique subsystem, improve functional movement, and optimize total-body performance.

Introduction to Integrated Exercise

Static Lunge and Row Exercise Setup

Form and Technique: Key Cues for Effective Execution

Progression to Unilateral Row with Static Lunge

Incorporating Unstable Environments for Enhanced Training

Summary of Key Benefits and Final Thoughts

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

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

Home

Videos

The posterior oblique subsystem (POS) is comprised of the latissimus dorsi, thoracolumbar fascia (superficial posterior layer), gluteus maximus, and potentially the gluteus medius, lower trapezius, and serratus posterior inferior.


Posterior Oblique Subsystem (POS)

Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

With your client or patient facing the cable column, ask them to hold the handles of bands/cables, and assume a standing position with arms extended by the resistance.

Note, the amount of resistance for this exercise is likely to be relatively heavy; approximately as much as the individual could use during a seated row.

Ask your client or patient to lean back and counter the pull of the resistance without relying on it to maintain upright.

Check their foot placement, ensuring feet are parallel and hip width.

Your client or patient should then descend "straight-down" into a squat/sitting position, without relying on the bands/cables for stability, attempting to maintain tibia and torso parallel.

A common mistake is to sit down and back, "leaning" into the bands, and making it difficult to stand-up and pull with force.

Once your client or patient has achieved the bottom position, have them check their lower extremity alignment, draw-in and prepare for the concentric phase.

Ask your client or patient to stand-up and pull, by thrusting their hips forward and squeezing their elbows and shoulder blades back.

Cue your client or patient to achieve full hip extension and terminal knee extension, with torso and lower extremity in-line at the top of each repetition.

Often, patients/clients will reach the top of the movement, but still be in a semi-squat or hip flexed (forward lean) position. Thrusting the hips forward and leaning back into the pulling motion is an important component of the concentric phase.

With control (and/or at the desired tempo), descend into the bottom of the squat while eccentrically decelerating the band/cable resistance. The arms should reach full extension as the bottom of the squat is achieved.

 Just performing the squat with the bands/cables in the hands, is a great place to start. It may take novice exercises several tries to feel comfortable performing a squat with an anterior pull.

 The next progression for a novice exerciser can be a squat and then row in sequence; that is, squat down, stand-up, regain stability in the standing position, and then row.

 Once the movement can be done in sequence, performing the squat and row together may be easier to teach.

 Increasing load, bilateral to unilateral row, and the addition of unstable surfaces, are appropriate progressions (depending on the patient/client's goal and the current phase of training).

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Step Up to Row

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Squat to Row (Posterior Oblique Subsystem Integration)

Dynamic Lunge with Chest Press AOS Progressions

Standing Cobra to Balance to Calf Raise

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Single Leg Touchdown with Scaption and PNF Carry Away

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

Comments

Guest