0:05 This is Brent of the Brookbush Institute, at The Independent Training 0:08 Spot, bringing you another progression for posterior tibialis 0:12 isolated activation. There was a bit of a gap between our two legged calf raise with 0:17 inversion, and the single leg leaning calf raise we showed you in 0:21 posterior tibialis activation progressions. Luckily Rick Richie, the owner 0:27 of The Independent Training Spot, came up with a better inbetween 0:33 progression from our seated band resisted techniques, and that leaning 0:38 calf raise we talked about in that progressions video. I'm going to have my 0:41 friend, Melissa, come out, she's going to help me demonstrate. Now, she's going to 0:44 start with putting a fit loop around her ankles. Now, that band should be right 0:52 over the lateral malleoli, those big bumps on the outside of your ankles. I put a mat 0:57 here just to be nice to her feet, you need a wall to lean against for balance, 1:02 I don't want her thinking about her balance, I want to thinking about this 1:05 activation technique, turn the feet in, so fifth metatarsal points forward, this 1:11 will help promote some inversion, make sure their knees are locked, and their 1:16 glutes are tight, that'll also externally rotate the femur, externally rotate the 1:21 tibia, which will also promote inversion. And then, all she's going to do, is a calf 1:25 raise while pushing out against the band. That is, pushing her lateral malleolus 1:32 out, really forcing inversion. Good, back down nice and slow. So she, once again, is 1:38 going to come up into plantar flexion and inversion, which is on what our posterior 1:41 tib does, and we've managed to resist inversion with the band, while gravity 1:48 resists plantar flexion a little bit. Now, if I want to get a little more 1:53 challenging, we want to get a little bit more sophisticated, I can talk about 1:57 reciprocal inhibition of those overactive synergists. The overactive 2:02 synergists for the posterior tib, are the long toe flexors, or the flexor hallucis 2:06 longus, flexor digitorum longus, the FHL and the FDL, the way we would reciprocally 2:12 inhibit those, is by extending the toes. So what she's going to do, and she's not 2:18 going to be perfectly successful at this, nobody is perfectly successful at 2:22 getting their toes off the ground, and keeping them 2:25 there throughout the entire range of plantar flexion, but, as she goes into her 2:30 calf raise, and pushes out against the band, she's going to have the intention 2:35 of lifting her toes off the pad, and back down nice and slow. This will also help 2:42 drive the balls of her feet into the pad, which is another very important queue 2:48 for posterior tib activation. Especially making sure that the first 2:54 MTP, the ball behind the big toe, stays on the ground. Some people go so crazy with 3:00 the inversion, that the first MTP will start coming up. We don't want to go that 3:05 far. Alright, back down. Just try that again. 3:12 Good. Now, with this particular technique I do like to use the 4,2,2 count, that is 3:17 a nice slow eccentric. So she's going to go up for 2, hold for 2, and down 2, 3:25 3, 4. The other option, of course, would be that 2,4,2 count, with a 3:31 4-second isometric, but since range of motion isn't the issue, and I don't need 3:35 so much end range strength on this particular technique, I prefer the 4,2,2 3:41 count. Now, Melissa, go ahead and turn around, just so you can see this 3:45 from the front. This isn't going to be ideal for Melissa because she doesn't 3:50 have a whole lot to hold on to, and balance herself, but she's going to turn 3:54 her pinky toes facing forward, she's going to lock her knees, squeeze her glutes, 3:59 and then she's going to do a calf raise while trying to lift the toe, keeping the 4:03 balls of the foot down, and pressing her lateral malleolus into that band. Back and 4:09 down slow, keeping the pressure on that band. Let's go a little wider with your 4:13 stance, make sure we've got pressure on that band. Good. Up, hold, 4:20 and then down for 4 seconds. So there you go. You have a better intermediary 4:27 progression from our seated techniques, to our single leg leaning calf raise, 4:33 brought to you by myself, but figured out by none other than Rick Ritchie, the 4:38 owner of The Independent Training Spot. Great technique, I'm glad I can bring it 4:42 to you, I hope you get great outcomes.
