This is Brent, president of B2c Fitness and
in this video we're doing more strength training
for our chest.
We're going to progress in stability using a piece of equipment that has gained in popularity
a ton in the last 5 years and that's suspension training.
We're going to take our push up, which we've done before, and now we're going to do it
hanging from the suspension trainer.
I'm going to have my friend Salvy come out and demonstrate this exercise.
Now Salvy's going to grab these handles like she would any sort of cable type equipment.
She's going to get in position.
Now one point I'd like to make is just because we put this in our hands, we some put some
new peice of equipment in our hands, form, cueing, posture, human movement science that
we're going to apply to this exercise, doesn't change.
The equipment changed, the human body didn't, alright?
So I'm going to have her back up into kind of a push up like position and we're going
to go through the same kinetic chain check points we always go through.
So feet are going to be hip width, she's going to be on the balls of her feet, not way up
on her toes but the balls right behind her toes.
She's going to make sure her quads are locked out, her knees locked out, she's tucked under
squeezing her glutes like she's got a dollar bill between her cheeks.
She's drawn in, make sure we get her out of that anterior pelvic tilt.
Her shoulder blades are down and back.
Once we get her here and we go into this push up, it's the same type of cueing we always
use for push exercises.
Let's go ahead and see this Salvy.
And you can see right here, Salvy as she went down she did what a lot of people want to
do which is shoulders up here.
So Salvy lets try to get those shoulder blades down and back as we do this, and try to keep
the head facing the ground, perfect.
Now if this was a little tough for Salvy, I could back off on the amount of force she
has to generate, or the amount of weight, by having her move her feet a little bit forward.
She's going to push forward and now she's a little bit more vertical.
By making her more vertical, if you guys remember your physics, I shortened the moment arm,
so she doesn't have to push so hard to get back up.
So let's go ahead and draw in, make sure your glutes are squeezed, get out of that anterior
pelvic tilt, perfect.
And now lets try.
Good, it would be the same if you guys did a push up against a wall or up against a smith
We can change our feet placement to control how much force she needs to produce.
Now this looks pretty good, force wise.
Now Salvy's a fairly advanced individual when it comes to stability and coordination, there
are a few things I could do now that I found the right distance here, to make it harder
on a stability level.
So the first thing I'm going to have Salvy do is go ahead and center her feet.
She's then going to lift this leg off the floor here.
If she's lifting this leg guys, now this leg is out of it, this is the leg we need to focus on.
She needs to be locked out here, glute really really tight, driving through the floor, drawn
in and now let's try.
Good Salvy make sure you guy down as one piece, don't leave your hips behind.
And this is pretty tough, this is actually really tough.
This is a good exercise for Salvy and if she was my client we were just working out I would
probably stop her here.
I'm going to go ahead and show you guys one more progression though, just so guys have
some more stuff to work with, with your clients.
We could go from two feet, to one foot, to two feet unstable, and then one foot unstable.
So you guys will notice here I've brought up a bosu ball.
For safety purposes I put a couple 45 pound plates behind this bosu so it doesn't slip
out and surprise her.
Salvy's going to go ahead and put both feet up there.
Cueing is the same, balls of the foot are pressed into the bosu, quads locked out, glutes
tight, drawn in.
Alright Salvy let's see that.
And Salvy's starting to shake a little bit, we're starting to find that limit in her ability
And her shoulders went up there a little bit, so we keep cueing down.
Shoulders down and back, perfect.
And then of course we could go one foot unstable, this would be really advanced.
Salvy's gonna go ahead and center her feet, remember that the foot that's on the ball,
or the foot that's on the ground is the one that she should be focused on.
So she's going to really try to drive like she's about to take off with that left leg,
through the bosu, try to straighten herself out here.
Draw in, good.
And that's a little rough for Salvy, but you guys I think get the idea behind this progression,
thank you Salvy for all of those reps.
You guys could go onto stability balls, you could take this stability down a step by doing
something like an airex pad, just make sure it doesn't slide around.
Alright so some progressions guys, just so we go back.
It's the same as any pushup.
So we can go from 2 feet to 1 foot, we could then go 2 feet unstable, 1 foot unstable and
of course you guys can control the amount of weight that they have to lift by going
either more vertical, which is going to decrease the weight or more horizontal which is going
to increase the weight.
I hope you guys enjoy the suspension trainer, I hope you guys enjoy this video and the progression,