00:00 - 00:03This is Brent, President of B2C Fitness, and in this video we're doing our
00:03 - 00:08dynamic adductor magnus stretch, or a lateral lunge series. At this point I'm
00:08 - 00:11going to assume you've already done your release techniques, you've already done
00:11 - 00:15your mobilization techniques when necessary, and you've done your static
00:15 - 00:20and active stretching techniques. Now you have seen this progression of
00:20 - 00:24dynamic stretching before. A lateral lunge is often used for adductor
00:24 - 00:29stretching, however, I want to make the point that, and I will show this as we
00:29 - 00:33demonstrate the exercise, the dynamic lateral lunge is probably
00:33 - 00:37better as an adductor magnus stretch, and not thought of as a general adductor
00:37 - 00:43stretch. Our anterior adductors actually do hip flexion, and this exercise brings
00:43 - 00:47us into hip flexion, which would shorten those adductors. We'll talk about
00:47 - 00:52anterior adductor stretching in a follow-up video to this one. I'm going to
00:52 - 00:57have my friend Leanne come out. She's going to show this exercise and show how
00:57 - 01:01to progress this exercise a little bit. So the dynamic lateral lunge you
01:01 - 01:04have probably already seen in our resistance training videos. It's a great
01:04 - 01:10frontal plane, lower body exercise. I'm going to have Leanne go ahead and get into a nice kind of sumo
01:10 - 01:14position here, nice wide feet, and then she's going to do the lateral lunge
01:14 - 01:18that we've been doing in her resistance training program, or had previously done
01:18 - 01:23in a resistance training program. I'm going to have her sit behind one foot. Now, if she's
01:23 - 01:31taken the right distance, feet apart, she should line up foot, knee, and hip on this
01:31 - 01:36side. So this should be nice and aligned in the sagittal plane as she descends
01:36 - 01:41into the frontal plane here. Now, as I spoke of before, she's going into
01:41 - 01:46hip flexion. Her trunk is coming forward. So although on this side you might get
01:46 - 01:51some anterior adductor, your anterior adductors would have to be pretty tight. I
01:51 - 01:55find that this is a much better stretch for the adductor magnus, which if you
01:55 - 01:57remember your functional anatomy, your adductor magnus is on the
01:57 - 02:02posterior aspect of your inner thigh, and actually does hip extension. So if we
02:02 - 02:06bring ourselves into abduction and flexion, that muscle get stretched a
02:06 - 02:12whole lot. So let's have you descend this way now. You see here we have flexion
02:12 - 02:16an abduction, a lot more abduction on this side, and we actually have a little
02:16 - 02:20bit of abduction and a lot of flexion on the side. So we're getting different
02:20 - 02:26fibers of the adductor magnus being stretched on both sides. We can progress
02:26 - 02:33this in a couple of ways. Either we can add a reach, so I'm going to have you go
02:33 - 02:36ahead and we're going to go further into flexion and get a bigger
02:36 - 02:42stretch by having you reach your toe. So by increasing the amount of
02:42 - 02:48extensibility she needs I've obviously progressed this dynamic stretch, and, of
02:48 - 02:52course, we could also increase the tempo. So as she feels comfortable, she feels like
02:52 - 02:57she's loosening up, she can speed it up a little bit. And then, of course, I can take
02:57 - 03:04this one step further and she can reach for her heel. Good. Let's go ahead and
03:04 - 03:14keep speeding that up. Good, speed up. I do find that static lunges, static frontal
03:14 - 03:19plane lunges, work better as a dynamic stretch than our dynamic lunch series. I
03:19 - 03:23hope you enjoy this progression, enjoy this exercise, and I hope I've
03:23 - 03:25given you just a little food for thought on why this is probably a better
03:25 - 03:29adductor magnus dynamic stretch, than a general adductor stretch. I'll talk with
03:29 - 03:32you soon.