0:02 This is Brent, President of B2C Fitness, and we're talking about gluteus maximus 0:06 reactive integration. In this video we're going to talk about progressions from 0:10 the exercises we did in the first video. So, in the first video we talked about 0:13 reactive integration for the glute max using a bilateral hop to stabilization, 0:18 and then we did alternating to single leg landing stabilization, and transverse 0:23 plane stabilization. I'm going to have Leanne come out and help me demonstrate 0:27 what the progressions from those exercises would be. So the simplest progression, 0:31 is just to increase the distance that Leanne's jumping. By increasing the distance, 0:36 we increase the force that she has to put out, which means she's then going to 0:41 have to eccentrically decelerate more force when she lands. So I think in the 0:45 first video we used a distance of about two and a half feet. I've got my cones 0:49 here, just as markers. 0:53 Great. She lands softly, she stabilizes in that bottom position without wanting to 0:58 come back up, and her squat form looks pretty good. So now let's try a little 1:03 larger distance and see if she can still efficiently eccentrically decelerate. So 1:09 I'm looking for a quiet landing to stabilization, and Leanne does that 1:13 beautifully. We could with an even further distance, or we could go on to 1:17 another progression. So let's try the single leg. Leanne does that pretty well, 1:27 she's a little shaky on this one, so we'll try a little further distance, but 1:33 I don't want to go quite as far. 1:39 It's really good. I want you to try one more time, this time you when you land forward try not to 1:44 arch back as much. 1:53 Then, of course, we have the transverse plane to single leg landing. Once 1:59 again we'll use our cones as markers. Leanne does that beautifully. Great. 2:09 We'll try a little further this time. We'll make it a challenge. 2:17 Alright, so those are the distance progressions. These are probably easiest 2:21 way to progress this exercise. You could use some sort of marked out tape on the 2:25 floor, or some sort of ruler, or just cones like I have here, to progress this 2:30 exercise for quite some time. We can increase momentum even more though, by 2:34 using two or three steps to build up some momentum that she's then going 2:38 to have to stabilize for. So, we're going to start with that single 2:42 leg, except this time we're going to do two steps quickly, and then make her 2:46 stabilize. Notice she picked up a little bit more momentum when she did one jump, 2:53 and stabilized beautifully. Let's try that one more time. 3:03 Now transverse plane, which would be the next progression, gets a little tricky. 3:07 The transverse plane, since we can't take two transverse plane steps without 3:12 stepping over our feet, this pattern is not something that we want to 3:17 necessarily train into somebody, especially for athletic performance, 3:22 somebody gets crossed up and this is either bad defensive, or bad offensive stance. So, 3:28 what I'm going to have Leanne do, is she's going to do a counter-movement 3:31 jump. She's going to go frontal plane first, and then turn. So she's still going 3:37 to build up that momentum from the counter jump, but the transverse plane is 3:41 only going to end up being this one step. 3:51 A little tougher, huh? Let's try that one more time. 4:00 Great. So that's a little tough for Leanne, we can see that maybe this is the 4:04 progression that we're going to have to stop and work on for a while. There is 4:07 one more set of progressions that you guys could use to progress our gluteus 4:13 maximus reactive integration, and that's adding unstable environments. Now, 4:19 when doing this I want you to think of micro progressions, so rather than 4:23 using an Airex pad first, it might be good to use just a thin admat that you 4:27 can slowly fold over, reason being, is that we're going to land on a single 4:32 foot, particularly, we don't want to take the chance of rolling somebody's ankle. 4:36 You're going to need to think micro progressions so that it's a challenge, 4:40 but doesn't create such an unstable environment that somebody is set up for 4:45 injury. So I'm going to have Leanne just try this ad mat, she's going to go 4:48 alternating single leg hop, to stabilization, and I think you are 4:52 going to see this is a big challenge. I could see her ankle wobbling, her leg 4:59 kind of wobbling to try to maintain stabilization. We then, of course, could do 5:07 the same thing in the transverse plane. So, just to recap, this is a lot of 5:11 progressions hopefully this will give a lot of exercise that you can work with. We 5:15 had our bilateral hops, our single leg, or alternating hops with single leg 5:21 stabilization, we then had transverse plane, we then had just simply increasing 5:27 the distance, we then had increasing the number of steps to stabilization, 5:32 so two steps forward and stabilize, we counter movement jump to stabilization, and 5:36 then we had adding unstable environments to land on. I hope you 5:40 enjoy this gluteus maximus reactive integration progression, I hope it 5:44 increases your performance and gets you your goals.
