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This is Brent of the Brookbush Institute
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going over progressions for that pushing,
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or chest movement pattern that we're
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all so familiar with in our resistance
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training programs. Specifically, we're
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going to go over push-up progressions
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using a suspension trainer. So, I'm going
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to have my friend, Melissa, come out. She's
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going to help me demonstrate the
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variations and progressions that we do.
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Alright, let's see it, lets see which we
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get started with. And right off the bat, I
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want to make this point. I see this way
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too often with suspension training.
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People go into a push-up, and rather than
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the suspension trainer being in line
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with their arms, they get out here. This
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creates a force vector into flexion,
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which causes them to need to use some of
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those extensors and internal rotators of
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their shoulder to maintain this in this
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position. They're actually pulling down
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against this. I have noted that this can
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cause problems over time and lead to
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some tightness in potentially the
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subscapularis, teres major, maybe even
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teres minor and some shoulder issues
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long-term. So, let's make sure we we stay
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down here. Now beyond that, this is still
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a push-up. We're still going to use the
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same form cues, the same postural cues,
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the same kinetic chain checkpoints we've
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used for every other exercise we've ever
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done. Melissa's head's going to be back
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and her chin's tucked so that she has that
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nice lordosis in her cervical spine.
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She's going to be drawn in. I'm going to
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have her tuck under a little bit, because
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I know Melissa has a tendency to go into
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an anterior pelvic tilt. I actually
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want her to protract.
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Another mistake I often see in push-ups
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is people get a little little lazy in
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their scapula and fall back into
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retraction. I actually want protraction
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at the end here. Quads locked out. She's
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on the balls of her feet, so not on her
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toes, but on the balls of her feet. Alright,
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you ready? Let's see it. Good, and as
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I'm kind of lining things up here,
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guys, I also want to see her hands,
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her forearms stay roughly parallel to
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each other. Her hands are kind of even
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with her elbows- she's not getting
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crunched in here. One of the things I
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do like about the True Fit is it's two
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independent suspension trainers as
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opposed to having a a pivot point that
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would be right back here and pull her in.
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I like having that ability to adjust
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out this way. These are also little
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softer straps. They don't leave marks on
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people's skin and there's no big bulky
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hinge. How does that feel? Good. You know
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what I think when a client or a patient
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says, "Good" to me? I'm thinking- not hard
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enough. So, let's talk about how to
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progress this exercise. Let's start with
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our load progressions. Load
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progressions are fairly simple. We just
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need to figure out how to get Melissa's
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body more horizontal. The more horizontal,
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the longer the moment arm, the more force
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is going to be on her arms. So what I
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could do is just have her start by
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getting her feet further back. Alright,
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step out.
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Go ahead and go.
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That's as opposed to if she brought her
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feet out a little bit, you guys can see
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she's closer to vertical. The closer she
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is to vertical, the less force.
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If that wasn't enough, moving her
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feet back wasn't enough, I could make
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these longer. Making these longer will allow
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her to get more horizontal.
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Push all the way out for me- still not
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thinking that's hard enough though.
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So, the next thing I could do is-
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she's kind of letting the the straps
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fall away this way, let's go ahead and
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flip her around so that the straps are
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more up and down. This will get her even
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closer to horizontal. I see
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that's looking pretty tough. That's
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looking pretty tough, and if all I wanted
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to do is use a suspension trainer as the
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unstable environment, that's as
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unstable as I wanted to go, and I wanted to
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progress load as far as I could, this
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would be a good progression for her. I could
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take this one step farther and actually
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raise her feet up, getting her totally
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horizontal, maybe putting her feet up on
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a bench. That's something for you guys to
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experiment with, definitely very tough.
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Definitely be careful who you try that
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progression with, obviously, because once
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their feet are up, you don't want their
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face to become the first thing that ends
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up on the floor. So, now we get to try our
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stability progressions. One of the
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reasons I like suspension training is it
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has brought some attention back to
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stability training. Everybody loves power.
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Everybody loves max strength. Everybody
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loves power lifting and Olympic lifts.
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They've become very popular right now,
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but we can't forget about our stability
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endurance and strength endurance
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training. You can't lift more than you
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can stabilize, and it seems like one of
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the few modalities in that stability
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endurance, strength endurance phase that
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people get really excited about is
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suspension training. The question just
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becomes what progressions are we trying
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to do? What adaptations are we trying
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to get? It's important that we get a
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little bit of practice getting people to
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the stability progression that will lead
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to an adaptation over a training period.
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Melissa is going to help me
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demonstrate not just load progressions
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here which would just showed you, but now
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we're going to start thinking about how
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can I make this
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as unstable as Melissa can handle. We
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started with- let's just start with that
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two-handed variation again.
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Alright, so we see this is fairly stable
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for Melissa. If I wasn't going to
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increase load, but I was actually looking
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to increase her stability and
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neuromuscular control, I'm going to have to
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find a way to make this less stable. Why
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don't we try one foot? I have to warn you
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guys, unlike the row progression, if
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you've already watched that video, these
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little changes in this exercise
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progress really far, really fast. So,
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two legs to one leg is a huge progression on
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a suspension trainer. How many of you
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guys have ever wanted to try a single
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arm push-up? I think that's
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coming next. I think that's coming next.
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The nice thing about a suspension
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trainer though is -think about what I
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was saying about load. The more
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horizontal you are, the more load. The
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more vertical you are, the less load. So,
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you can actually start off fairly
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vertical, fairly vertical and work on
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your one-arm push-up with a fairly small
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percentage of your body weight. And what
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I like about this is you'll notice
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huge, huge forces trying to keep you from
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rotating, or trying to make you rotate. It
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takes a lot of core stability just to do
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some single arm stuff even at an almost
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vertical trajectory. Pretty tough?
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You want to try one arm, one leg? No. I have
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to admit, guys, we have tried one arm, one
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leg, but Melissa and I were both fooling
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around before we took this video, and neither
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one of us could even come close to one
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arm, one leg. So, my challenge to you: if
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you can do one arm, one leg suspension
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push-ups, even fairly close to vertical, I
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want to see you. Can you just throw that
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on your iPhone, throw that on your iPad
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throw that on your Android device, throw
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it up on YouTube, send it to me on
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Facebook, post it on Facebook on my page?
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I would love to see that, because that
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progression is crazy. Now, a real
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progression- let's just go
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back and show one more thing we can do
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here. We're going to get these pretty close
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to even. We could, of course, add our
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Airex pad. So, just going from two foot
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to one foot unstable, or even two feet
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unstable with one arm is going to be a
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pretty big progression. So, Melissa
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is going to try one foot on the Airex
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pad using both arms. It's really, really tough,
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and I'm kind of wondering if we might
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have surpassed her ability here. Well,
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maybe not. Remember, guys, you
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want to keep somebody with perfect
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posture for 12 to 20 repetitions at a
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slow tempo when we're working in that
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stability endurance or strength
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endurance phase, and they have to remain,
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they have to have perfect form throughout
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the entire rep range throughout the
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entire set. That actually looks pretty
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good for Melissa. That's pretty intense.
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You want to try two feet one arm? This is
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going to be tough. This is going to be
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really tough, especially if she brings
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your feet pretty close together. Oh, good
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call. I would think that the biggest
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mistake here is progressing too
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fast on this one arm variation and not
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using a full range of motion, or allowing
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some rotation to happen at the core and
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pelvis, which we also don't want. So, let's
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back this all up. Alright, go ahead and
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relax, Melissa. Let's back this up and
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organize this. We had all of our
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variations in load progressions, so don't
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forget that the more horizontal somebody
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is, chances are the more load on their
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arms. The more vertical they are, the less
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load. We talked about some ways of easily
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changing that, like moving the feet back
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to make somebody more horizontal, or
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making the the True Fit straps here
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longer, or flipping somebody around so
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that the True Fit straps are totally
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vertical and then their bodies more
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horizontal, and then of course we talked
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about that last
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load progression of bringing some of
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these feet up and making them totally
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horizontal. Then we had all of our
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stability progressions. A little
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warning when it comes to your pushing
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progressions: the jumps are a little
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larger than some of our other suspension
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exercises. So when we go from two feet to
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one foot on a push motion like this, it's
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a big jump, and it's going to be very
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challenging to go from two feet, two arms
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to two feet, one arm- huge challenge. But
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if you've ever wanted to work on your
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single arm push-up, suspension training
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is one of those things where you can
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take the percentage of your own
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body weight that you using and bring it
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way down. And then, of course, we talked
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about adding the Airex pad. As I've
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talked about in several other videos and
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talked about earlier in this video, guys,
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don't forget to practice your stability
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endurance, strength endurance training.
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You can't lift more than you can
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stabilize, and I think a lot of people
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skip this phase of training, that 12 to
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20 reps where we work on coordination
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and more complex exercises, because they
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think it's not exciting. But really, the
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only person keeping it from being
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exciting is us as professionals. We have
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to practice. We have to come up with new
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ideas. We have to come up with new
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routines to challenge our athletes, to
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challenge our clients, to challenge our
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patients so they'll stick with this, keep
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working on stability, and hopefully over time
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reduce their risk of injury, increasing
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their neuromuscular control. I hope you
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guys enjoy these progressions. I hope
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they are a huge challenge. I hope to
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get a few videos of the single arm,
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single leg push-up. That would be awesome.
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Send those to me on Facebook. I'll talk
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with you guys soon.