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