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Suspension Row
Suspension Row is a thrilling video game featuring intense platforming and puzzle-solving. Experience a thrilling adventure as you help a determined young man through a mysterious tower, solving puzzles and avoiding dangerous traps, battling enemy robots and all manner of creatures. Use your wit, agility and cunning skills to your advantage in order to reach the end of Suspension Row and save the day.
Transcript
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This is Brent, President of B2C Fitness and we're talking about more resistance
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...blank
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training. In this video we're going to talk about adding a new modality that's
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gotten very popular in the last couple of years in the fitness industry, and that,
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of course, is suspension training. Suspension training gives us some
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interesting new options for our stability training for resistance
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training. So in this particular video we're going to look at how we can
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use these suspension trainers, whatever suspension trainer you like to use, to
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progress the exercises that we have been doing for the back. One of the most
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popular being, of course, the row. I'm going to have my friend, Leanne, come out.
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She's going to help me demonstrate this exercise and how to progress this
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exercise. Now, starting off, I want Leanne to adopt a position where all of her
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kinetic chain checkpoints are in alignment. So we're going to make sure her
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feet are parallel underneath her hips, her knees are nice and lined up, she's not in and
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anterior or posterior pelvic tilt. She's then going to lean back and go ahead and
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place her weight on this suspension trainer. Now, two things tend to happen
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when people do this. They either sag on their backside, or they tend to go into
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a hyper lordotic curve. So what I want Leanne to do is back up just
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a little bit for me, go ahead and tuck her pelvis
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under making sure her glutes are squeezed. So it's going to be her posterior
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kinetic chain that supports her core, as well as the rest of her kinetic chain
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during this movement. Once she's in nice form, then it just becomes the standard
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row that we all know. I just want her to pull back, elbows close to her sides, pulling
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her shoulder blades down and back. Now, with the suspension trainer being a very
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unstable environment, people are going to try to compensate. So what I want to look
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for, is to make sure that Leanne doesn't do this thing. This is the normal
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compensation we see in a row. People want to tuck their hands in, they want their
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shoulders to end up, they might even do that forward head thing. Leanne of course,
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isn't doing any of that, being fairly practiced at this row pattern.
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She's going to keep her shoulder blades down and back, thinking about bringing her
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chest up to those suspension trainers. So if I wanted to progress this exercise,
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because Leanne obviously can do this quite well, I can do so in a few
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different fashions. With the suspension trainer we can go to one arm. Leanne is
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flipping the handles here so that they're nice and stable. She's
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going to keep the same form, and now what I want to watch for is to make sure that
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Leanne doesn't rotate. She's going to try to keep nice and stable, and keep squared
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up, and that is going to be the challenge of this progression. Not to mention,
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we just doubled the amount of weight that one arm has to take on.
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If I wanted to make this even tougher I could do a couple of different
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things. I could either go back to two arms. Let's go back to two arms and
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show on one leg.
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So Leanne's got one leg, make sure that if somebody is doing one leg
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they are focused on the leg that's on the ground. So Leanne should be really
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focused on firing this glute, keeping her form squared up in her upper body.
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She's nice and drawn-in. If I really wanted to make this challenging let's see if we can
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do one arm and opposite leg. So Leanne's once again flipping
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the handles, making sure they're nice and stable, one can't slide out of the other.
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Remember it's this leg that
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she's firing.
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That's pretty challenging. It looks good though. So she's got her chest up,
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getting those shoulder blades down and back, she's not compensating, her arms are
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getting back as far as they can without compensating. She's not torquing anywhere.
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Her kinetic chain checkpoints are nice in alignment. Nice job, Leanne. Now, if this
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wasn't hard enough, we could make it even tougher, and this goes for any of our
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exercises on the suspension trainer, just by bringing her feet a little bit this
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way and having her lean back farther. If you remember from physics, if this is my
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lever arm, the further she gets this way, the more force she's going to have to
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create to pull herself back up because we're increasing the moment arm. So you
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can go ahead and demonstrate that for us Leanne, but we will go back to our nice
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two arm, two leg. So as she gets leaned back further, this is going to become a
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lot tougher. Good. I have seen people even go as far as putting their feet up
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on a bench and getting totally horizontal.
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Of course Leanne's jacked. She's strong, she loves this stuff. So there you
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go, this is adding our suspension trainer as a progression in our inner
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row progression for the back. So you have seen
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rows with a cable, we've done standing rows and all the progressions there.
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This adds a whole lot of instability, and gives us another option to progress. I
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hope you have enjoyed this video, I hope you have a lot of fun with your
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suspension training, and I hope it increases your performance. I'll talk to
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