0:02 This is Brent, President of B2C Fitness, and we're talking about gluteus medius 0:06 reactive integration, or progressions of exercises for gluteus medius reactive 0:11 integration. We've already done sidestepping, and sidestepping 0:15 progressions in the previous videos, and now we're going to take it up a notch in 0:18 the velocity category, by doing lateral hops to single leg balance. Now, the 0:22 previous videos have talked about why we do reactive integration, I'm assuming at 0:26 this point you've already done your release, stretching, mobilization, and 0:31 isolated activation. We've already talked about the overactive synergists 0:36 for the gluteus medius, which are going to be our quadratus lumborum, so we're 0:40 going to be watching to make sure there's no lateral flexion of the spine. 0:42 We've already talked about the TFL and piriformus in the case of side hops 0:47 to balance. I want to make sure that there's not an excessive forward lean, 0:50 and the knee doesn't cave. We also talked about the gluteus medius having propensity 0:55 to get weak in both lower leg dysfunction, as well as lumbo-pelvic hip 0:58 complex dysfunction. I'm going to have Salvi come out, because we've been working 1:01 on her lower leg dysfunction so this is a very appropriate exercise for her. 1:06 Alright, Salvi, so what I'm going to have you do here is, you're going to stand on one 1:09 leg, good.Now I want you to just take a nice little hop that way, land nice and 1:14 quiet, and stabilize. Good. Hold, two, three, and then come back. First things first, 1:21 you want to make sure that people, once they hop sideways, they stabilize 1:26 first, before they hop back. Now, a couple of things on form, we notice that she has a 1:32 nice straight spine, and hip, knee, and ankle are in perfect alignment. To increase the 1:39 activity of Salvi's core stabilization system, I'm going to have 1:44 her draw in and squeeze her glutes when she lands. Good. 1:48 Squeeze your glutes. Draw-in. 1:56 Now you notice Salvi did that little tap down. I would prefer to see somebody 2:00 tap down and hold, then to start losing their balance and just hop 2:04 back into place, hop back to the other side rather, we end up with this controlled 2:08 falling scenario, when people just kind of start hopping back and 2:12 forth without stabilizing. Now, the gluteus medius fibers don't just do 2:17 frontal plane stabilization. Some of the fibers that also have a propensity towards 2:21 weakness, also do external rotation. So to progress this exercise, we can also do a 2:26 transverse plane hop to stabilization. So I'm going to have Salvi start facing this way, and 2:32 then you're going to jump and face the camera, good, and stabilize. Hop back. Now, with 2:41 both these progressions, we can make it a little more difficult by just having 2:46 Salvi jump a little further, so let's take a bigger jump, there you go. Let me have 2:51 you land on your heel this time, and jump this way. 3:01 So when you guys are doing the side hops, land on the toe for the best 3:04 deceleration that we can get, when you're doing the transverse plane hops it's 3:08 probably best to go heel to toe, nice soft landing. So there you go, 3:14 we had sidestepping, then we had sidestepping through multiple planes, now 3:19 we have our side hops to balance, transverse plane hops to balance, and 3:23 that is the totality of our gluteus medius reactive integration progression. 3:28 Thank you!
