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This is Brent of the Brookbush Institute with Rick Richy swinging at you
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from the independent training spot.
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We're going to show you a progression
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for posterior oblique subsystem integration. We've already done the
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squat to row. This is this step up to row, which
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I think you guys are going to see has some special attributes
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which make this exercise useful for certain individuals.
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Alright, so first thing's first, you're going to need a band
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or a cable that's up pretty high. It needs to be
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higher than the individual is when they're standing on the steps that they're
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working on.
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So Rick is going to step back. Here, why don't you step back with your left leg?
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The gist of the exercise, guys, is as he's stepping up
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I want him to pull on this band.
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What you have to be careful of is a lot of individuals will
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tower forward this way and not get that glute engagement that we want.
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If we're working the posterior oblique subsystem, we want lats
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and glutes working together. He has to make sure his hips shift
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forward, his scapulae are squeezed down and back,
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and he's extending at his shoulder so he gets as much lat activation and
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glute activation as he can. Go ahead and step back down. Now, an interesting thing
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about this exercise is Rick is actually getting a little assistance
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from the band as he does this step up.
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For those individuals who are recovering from some sort of
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injury that left them with a little bit of weakness on one side,
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this is a great exercise to do posterior oblique subsystem integration
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that might decrease the load on that
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affected side. Let's see that one more time. On the flip side of
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that, it is actually very hard to get into that
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optimal alignment here, where we have his hip back in extension.
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It actually requires a lot more stabilization the squat to row.
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But if I really want to mess with Rick, I could have him step down
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and go to one hand,
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and now he has to work really hard to not let this whole system
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twist him. So now he has his posterior oblique subsystem
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working to keep him from rotating in. We'll call it
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kinetic chain internal rotation, or inward rotation.
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This is a great exercise for
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introducing that posterior tibialis reactive
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activation. I'm going to go ahead and have you go back up.
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So Rick's up here. Let's say I've been doing that posterior tib. reactive activation where
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I've had him working on landing on the ball of his foot with toes up.
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Now with a little assistance, he can work on
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making sure he stays a little dorsiflexed with toes up,
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lands here, and lands nice and soft for me. How many of you guys have that
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individual
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who can't land soft from a step up? This is a great way to start working on
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eccentric load of this glute, as well as
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reactive activation of his inverters on this side. Go ahead and go back up. How's
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that feeling? Should we switch sides? Is this enough on one side?
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Alright, guys, so there are some ideas
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on posterior oblique subsystem integration. You have
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a couple progressions of this exercise- we can go from lower to higher boxes, you
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can go from
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double arms to one arm. You can see where it's harder
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to stabilize here, but may be easier
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for certain aspects of our training on the legs.
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I hope you guys find a ton of uses for this. Have great outcomes. I'll talk with