0:04 This is Brent of the Brookbush Institute bringing you guys an interesting progression 0:08 from our suspension 0:10 row series. I'm going to have my friend, Melissa, come out. She's going to help me 0:12 demonstrate. So, before we start this progression, we have to have mastered 0:19 the single arm with two feet progression. If you've gone further than 0:25 that, that's ok. For example, if you can do a single arm, single leg row, great. This 0:30 progression starts with two feet, one arm. So, Melissa is going to get into position, and notice 0:37 her posture is really good: head back, chin tucked, shoulders down and back, she's 0:42 drawn in, tucked under to hide anterior pelvic tilt or at least work against it, 0:47 quads tight, and then she's going to go ahead and let herself down slowly. And 0:52 then this is where things get fun. She's going to let her body rotate and reach for 0:57 the floor with the opposite arm. Notice this hip also turns out, or actually 1:02 both hips turn out 1:03 45 degrees, and she's pivoting on the contralateral side heel. The hard part 1:10 is turning back in and then pulling back up. So that turning back in you saw at the 1:16 bottom of that movement is horizontal adduction and requires a lot of pectoralis 1:21 major recruitment. So all of a sudden we've turned a suspension row into a 1:27 much more complicated movement pattern that not only includes my pectoralis 1:32 major, but even some of my rotators of my hip and requires more core 1:38 stability. 1:40 So once again, we turn out, we turn out at the hips, and we pivot on the contralateral 1:44 heel. Go ahead and switch sides. Let's talk about 1:51 the number one mistake that I see in this exercise, because obviously I didn't come 1:56 up with this exercise. This is a fairly popular exercise, and I just think it's very interesting from a 2:00 kinesiology standpoint. Melissa is going to do this the way she likes to do it, which is- and bounce. 2:06 You were not even doing them that slow when we started. Notice she just 2:14 kind of hits the bottom and flings herself back up. The reason that's so 2:18 much easier is basically you can rely on the extensibility of your latissimus dorsi, 2:23 a very strong muscle, to kind of propel you back up. You lose all of 2:27 that need for horizontal adduction combined with internal rotation at the 2:33 hips, good core stability and glute stability to maintain pelvic alignment. That 2:39 all goes away when you just bounce. Now if you're slow, she really has to work to 2:45 horizontally adduct, stabilize here, and 2:48 use her glutes to keep her pelvis up as she pulls all the way up. She rotates out, 2:54 turns in, turns in, and glutes tight. If I kept her- if you guys want to be cruel- if 3:02 I kept her to that 4-2-2 count recommended by the National Academy of 3:07 Sports Medicine in their phase one training, this would be really tough. Down, 3:12 2, 3, 3:15 4, hold 2, up 2. You can come up a little faster than that. Alright, so I can have her do 3:24 a four second eccentric hold at the bottom, so that I no longer have any 3:29 chance of a plyometric balance that she can use the elasticity of her tissues to get 3:35 her back up. I'm going to go ahead and make her hold it down there and use the strength of these 3:40 muscles that I'm trying to build some stability and endurance in. Do you want to try one more time 3:43 on the other side? You can switch sides again. So we're going down, 2, 3, 3:51 4, and hold. We can do a little posture check here: glutes 3:55 tight, draw in, good, and now turn in and reach. That looks great. 4:02 Down, 2, 3, 4, and give her any cues she needs: draw in, glutes tight, and up. Alright, on this 4:13 one: down, 2, 3, 4, try to keep this shoulder down. Good, and up. Relax. As you 4:26 guys could imagine, making this exercise easier or harder is just a matter of how 4:32 horizontal do you want somebody to be or how vertical do you want them to be. We 4:37 could allow Melissa to be more vertical by actually moving the True Fit 4:41 Suspension Trainer down a little bit, so that the band itself is more horizontal. 4:46 I could make this a lot harder on her by making her more horizontal possibly by 4:51 just making this longer. 4:56 This is this is going to be really tough for Melissa here, I'm not sure she's 5:00 going to be able to pull this off, but try to give it one try. 5:04 You can see how close to the floor she's reaching, and back up. Good, go ahead and relax. 5:10 One of the challenges I put out to some of my athletes is I'd like you to be able 5:16 to get horizontal enough to be able to touch the floor, and I want to see if you can do 12 5:23 to 20 reps at that 4-2-2 count, which is a 90 second to 3 minute set per 5:30 arm on each side. That's tough- that's no joke. And if you can set up stability 5:36 like this, I guarantee that once they get into their strength phase, you're going to see some 5:41 big changes, big results. They're going to have a nice stable shoulder girdle, which 5:46 of course you can build all sorts of strength and power on. I look forward to 5:50 hearing how you guys do integrating this exercise into your routines.
