00:03 - 00:10This is Brent, President of B2C Fitness, discussing the side plank, yet another great core exercise.
00:10 - 00:15Most individuals do this exercise for their external obliques, or their waistline, but
00:15 - 00:20truthfully this is an incredible exercise for integrating our glute medius into our
00:20 - 00:21core work.
00:21 - 00:24So that's what we're going to focus on with Vinnie here, who's going to help us demonstrate
00:24 - 00:26this exercise.
00:26 - 00:30We do have to make a couple of slight modifications to this exercise, to really enhance the glute
00:30 - 00:32medius activation we get out of it.
00:32 - 00:35So Vinnie here is going to assume the position on one elbow.
00:35 - 00:37We're still going to mind our kinetic chain checkpoints.
00:37 - 00:40So once he gets into position here, we'll start in this position, his head is going
00:40 - 00:44to be back, his chin tucked and level, everything is pretty good there.
00:44 - 00:50We're still going to make sure he's drawn-in, and his spine is straight.
00:50 - 00:55We're going to have him, to increase glute activation, squeeze his glutes, and drive
00:55 - 00:56his hips forward.
00:56 - 01:01Now, this would be a wonderful way to start a side plank, but since Vinnie is fairly advanced,
01:01 - 01:04we're going to go ahead and take this up a notch.
01:04 - 01:11I'm going to have him straighten this leg out, keeping it off the floor, so that he
01:11 - 01:13is stabilizing completely with his glute medius.
01:13 - 01:18Now we can progress this exercise further, but this is already very challenging and holding
01:18 - 01:23this for even 30 seconds would be an incredible accomplishment.
01:23 - 01:28We're going to have Vinnie go to the straight leg version though.
01:28 - 01:32Same thing with the straight leg version, we can have one leg stacked on top of the
01:32 - 01:35other, but realize, if we do that, we are going to get the adductor of the top leg involved,
01:35 - 01:38and we want to focus on glute medius activation.
01:38 - 01:41So I'm going to have Vinnie go ahead, once again, and raise this leg.
01:41 - 01:47Again, holding this for 30 seconds would be quite a bear, but then we can go one step
01:47 - 01:52further and have him do a side lying leg raise and make this slightly more dynamic on
01:52 - 01:53top of it. Go ahead and relax, Vinnie.
01:53 - 01:54Thank you!