WEBVTT - This file was automatically generated by VIMEO

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Hang with me guys.

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I know that these days are long.

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All right, so for the thoracic row, what I'm trying

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to do is get all the protraction I have

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whatever a deduction is left and then flexion, right?

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So if all of you guys just do this motion,

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everybody protract far as you actually can,

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and then without losing any, get as much a deduction

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as you can and then without losing any,

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how much flexion do you have left?

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Right? Most of you guys are probably in front of your mouth

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or somewhere really close, right?

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And so that's, that's the position what I'm going into.

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So to get there, the first thing I'm gonna do is I'm gonna

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back away with this and let this pull me into the

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protraction, right?

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Okay. So I don't wanna have to actively push,

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I can use the weight to pull me into the protraction, then

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I can turn away to get the A deduction.

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Cool. And then what I can do is I can sink in to get

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the flexion right?

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So I'm like this, which is, if I was standing the equivalent

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of being like this, it's just

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I'm now bent over like this, doing the motion.

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Okay? So I let this protract me, I turn out this way,

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my same side leg is gonna be forward.

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'cause that's what's gonna help me counter the rotation.

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And then I'm also gonna brace here, okay, I'm turning away

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to get the A deduction sinking in here

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and pulling like, so, okay,

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you could do this in the functional trainer

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with the two arms by simply holding the same arm

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and turning away from it and doing it this way, right?

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Could instead of this, could I have a bench like here

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that I was pushing on and then doing this absolutely right.

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All I need is something to stabilize with.

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So I find the easiest way to use this one is

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to just come over and use the opposite side rack.

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Okay? If I had more benches

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and stuff, could I set up something so

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that you guys could just be here and do this and do it?

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Absolutely. Do.