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Step Up to Row
Step Up to Row is an exciting new workout program designed to help you strengthen and tone your entire body. In this program, you'll learn proper rowing technique and apply it to challenging, total-body workouts. With its combination of both cardio and strength training, Step Up to Row provides an effective, efficient workout you can do in the comfort of your own home.
Transcript
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This is Brent of the Brookbush Institute with Rick Richy swinging at you
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...blank
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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
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