0:05 This is Brent of the Brookbush Institutute bringing 0:06 you a new exercise for the suspension 0:08 trainer. This is an interesting one that combines the back, chest, core, and 0:13 hip musculature into one interesting rotational movement pattern. I'm going to 0:17 have my friend, Melissa, come out and she's going to help me demonstrate. 0:21 She's going to grab her True Fit, here. You're going to notice that the True Fit 0:24 suspension trainer is a little lower, that it's almost horizontal. She's going to 0:29 set up so that she's perpendicular, 90 degrees to the strap itself. Once 0:35 she gets into position, she's then going to, with control, fall that way and hang 0:42 from the suspension trainer. Now, you'll notice that this leg turned 90 degrees, so 0:49 she's pivoting on this toe. Now here's the fun part, trying to get back up. She's 0:55 going to pull with this arm, push with this arm, while simultaneously squeezing 1:01 the glute on the outside to stand back up tall. Let's go through that a couple 1:09 more times. 1:10 Go ahead and slowly lower yourself down, make sure you put it all the way to 90 1:13 degrees on that foot. This foot stays in place so there is a good amount of 1:19 mobility that is needed through that deep longitudinal subsystem and the peroneals 1:24 down at the ankle. She's then going to pull with her right arm, push with her left 1:28 arm, and squeeze her right glute to stand up nice and tall. Alright, one more time. 1:35 Down, 1:38 pull, push, squeeze. Do you want to switch sides? 1:44 Let's see, now that we've switched everything around, if you can keep it 1:53 straight. So she's going to fall, outside leg is the one that spins. Now, she's going to 1:59 pull with the outside arm, push with the inside arm. Back down, 2:09 pull, push. Good. 2:14 And just like the rows with rotation, you can relax for a second, 2:18 the biggest mistake people are going to make is to do this at the tempo that 2:22 they're comfortable with, which kind of looks like bouncing. If you just bounce 2:28 through this, it's not a particularly difficult or complicated movement 2:32 pattern. You just end up using some lat strength and momentum to pull yourself 2:37 through the motion, and you lose all of that stability that could be gained by 2:42 doing this in a slow and controlled fashion. So once again, if I use that really 2:48 slow 4, 2, 2 tempo marking that the National Academy of Sports Medicine 2:52 recommends for stability endurance training, I would go down, 2, 3, 4, hold, 2, 3:02 pull, push, squeeze. It's a little tough getting which arm right, too. You guys need to do 3:11 this yourselves before you try to teach it to somebody else. Switch sides again. 3:21 Alright, so before we even start, which side is going to do the pulling? Which 3:25 side is going to do the pushing? Which side is going to do the squeezing? So it's 3:27 pulling from outside arm, pushing from inside arm. Which side is going to squeeze? 3:33 This side is going to do the squeezing from the glute, the side that ends up 3:37 internally rotated, but you're going to have to externally rotate to get back up. 3:42 That was not the tempo marking. Down, 2, 3, 4, pull, push, squeeze. Good. Starting to feel this a little bit? 3:58 Go ahead and relax. Guys, you can make this harder by simply making the band 4:03 absolutely horizontal, or even a little lower than horizontal for their arms. They 4:07 end up really hanging back. Putting the band up a little higher makes it a 4:13 little easier to do. Like I said, watch the tempo markings. This is definitely 4:19 not a great exercise selection for a strength phase, max strength phase or 4:24 even a power phase. This is a stability movement pattern. You could probably use 4:29 it as a back movement pattern. You might be able to get away with it as a chest 4:34 movement pattern. Although for your more advanced athletes, it is probably 4:38 most appropriate as a core exercise. This is going to be one of those things that we 4:42 try to do for 12 to 20 reps, working on some endurance, working on some stability. I do 4:47 think it's a very interesting movement pattern. I think Melissa, here, is going to 4:51 gain a lot of control through her shoulder girdle trying to master this 4:56 exercise, and of course that's going to help us build into her strength phases 5:01 and eventually power phases as we turn her into a monster athlete. I look forward to talking to you guys 5:07 soon.
