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