0:02 This is Brent, President of B2C Fitness, and we're talking about the static 0:07 standing chop pattern, a transverse plane advanced exercise for the core. Now, as a 0:14 transverse plane exercise, this exercise is going to bring in some muscles we 0:17 haven't talked about before, which is our external obliques, and internal obliques. 0:22 It will also integrate something called our anterior oblique subsystem, that is 0:26 our external obliques, that connects into our abdominal fascia, into the opposite 0:32 adductor, as well as having another benefit of teaching us how to use our 0:36 anterior oblique subsystem, with our glute complex to stabilize the hip. This is an 0:42 awesome exercise for those individuals with an anterior pelvic tilt, if you can 0:46 queue them and get them into good form, specifically if you can do that after 0:50 doing your release, stretching, and activation techniques. I'm going to 0:55 have Salvi come out and help me demonstrate this exercise. 0:59 So, our first progression is going to be a staggered stance. I'm going to have Salvi 1:03 take a position lateral to the band. She's going to put the leg that she's pulling 1:09 down towards, forward. She's going to make sure that she locks out the back leg. On 1:16 this leg, we want to make sure her glute's tight, her quads locked out, she's locking 1:20 her knee, and she's driving her heel into the floor. Making sure to still align those 1:25 kinetic chain checkpoints: feet, knee, hip, make sure she's at a neutral pelvic 1:31 position, squeezing those glutes, and drawn-in. Now, there's a couple of different hand 1:35 positions we can take for a chop. Salvi's going to demonstrate both of them 1:39 for us. For the first one, you can just grab the outsides of the handles, and we can 1:44 go into, kind of a pressing motion, that looks like an old-school triceps press 1:48 down. We'll start here, then go here. This is really comfortable for 1:55 some individuals, not comfortable for others. It works quite well though, to give 2:00 some resistance into rotation. The other hand position that we can use is, 2:06 have Salvi grab both handles with one hand, grab the band like so, I make sure that I'm 2:12 queuing her to pull down with this arm, and then push down with this arm. Good. For 2:20 some individuals, this is really comfortable. Some of you guys might have 2:22 seen that chop bar. I love the chop bar! We don't have one at this club, but 2:28 as you can see, you can use a band, or a cable, or a rope. 2:32 This position is actually more comfortable for Salvi, so I'm going to have her 2:36 stick with this hand position. Now, just to discuss what's happening 2:42 here, Salvi's pulling and pushing, keeping her glutes squeezed, her abs 2:46 tight, and not moving here. Because this band has an oblique angle, a diagonal 2:51 angle, it is trying to pull her this way, which means she has to resist that 2:56 transverse plane force. Let's see that one more time. Salvi stays 3:02 really nice and tight, static in the upper body, but her obliques, or anterior oblique 3:08 subsystem and her glutes have to work to keep her from twisting. Now, if I want to 3:12 progress this exercise, all I have to do is ask Salvi to bring her legs 3:16 together, and reduce her base of support. So we line up our kinetic chain checkpoints: 3:22 hips, knees, feet, make sure she's in a neutral position, she's drawn-in, and squeezing those 3:27 glutes. Let's try that again. 3:30 A little more challenging Salvi? -Much! 3:35 This one's a really tough one to keep those glutes engaged. You'll see a lot of 3:39 people will start with their glutes engaged, they'll be pressing down to do a 3:42 couple reps, all of a sudden those glutes will become unengaged, and you have to keep queuing, "squeeze 3:46 your glutes, squeeze your glutes." 3:49 If we want to get really, really challenging- 3:50 -Do we have to? Yes. 3:53 We can go to a single leg chop pattern. This is good, go ahead and stay 4:00 here. Why don't you take a little extra step to the side. Good. Now, the leg closest to 4:05 the band is the leg that she's actually going to stand on, so I'm going to have her lift this 4:08 leg. Good. Squeeze your glute, draw-in, go ahead, try to chop down. If somebody's doing 4:15 this really well, they may start to feel it in their obliques, as well as the gluteus 4:19 medius on this side. So that's the chop pattern, a beginning pattern for 4:25 integrating our anterior oblique subsystem. A great exercise for our 4:30 obliques, and a great exercise for those people with an anterior pelvic tilt. And we did 4:35 three progressions, we did staggered stance, followed by feet together, and 4:40 then single leg. I hope you enjoyed our video of the chop pattern.
