Name: Single Leg Touchdown with Scaption and PNF Carry Away
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 4 min 3 s

English captions

https://stream.mux.com/gQq91YILjwFHRq00nrhv1tOIDucsXaHm006k01RdYcSD3A.m3u8

Learn how to properly perform the single-leg touchdown with scaption and PNF carry away in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely build lower body strength, shoulder stability, and neuromuscular control. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop unilateral stability, refine postural control, and improve total-body functional performance.

Introduction to Integrated Exercises

Demonstration of Single Leg Touch Down to Scaption

Single Leg Touch Down to PNF Carry Away Technique

Advanced Modifications and Proprioceptive Challenges

Single Leg Touchdown with Scaption and PNF Carry Away

This is Brent, President of B2C Fitness and we're talking about the single leg touch down to scaption, and the single leg touch down to PNF carry away, one of my favorite integrated exercises. Now, one of the prerequisites for all integrated exercises, is that we can do all of the exercises that the integrated exercise includes, before we start trying to put them all together. So you might want to go back and look at the single leg touch down video that we've already published, or the scaption video, or the PNF carry away, just to see the finer points in form and technique for those prerequisite exercises. I'm going to have my friend Leeann come out and help me demonstrate how to integrate these exercises, and we'll talk about some of the benefits of this integrated exercise pattern. So Leanne's got the weight in this hand, which means we're going to work this leg, so I'm going to have her raise this leg off the floor, just a tiny bit. Now Leanne is going to go ahead and reach down, touch as far as she can maintain optimal alignment, come up, squeeze her glute, draw-in, and then go into scaption. Now, you guys can see that just by going on one leg she has to work just to keep her pelvis level. That's a whole lot of gluteus medius strength, to try to keep frontal plane stabilization, and then when we have her bend down and touch, now her glute max has to work to extend her hip. So this becomes an incredible glute activation and strengthening exercise, that gets even harder when we reach out this way, creating more of a lever arm, a larger moment arm in the frontal plane, for this glute to stabilize. So let's go ahead and try that one more time. For those of you guys who have watched some of our subsystem integration videos, this is a huge exercise for both lateral subsystem integration, as well as posterior oblique subsystem integration. This exercise can be used for either one. Good. We're going to go ahead and progress from this exercise, to one of my absolute favs, which is the single leg touchdown to PNF carry away. So all the stuff we were talking about before, she's using this arm, so now she's going to use this leg, which means I'm going to have her raise this leg slightly off the floor. All of the stuff we were talking about before is still happening here, so the frontal plane stabilization of her pelvis since she raised one leg, she's got a larger moment arm in the frontal plane, but now the PNF carry away we get a little different thing happening, I'm going to have her go ahead and touch down. You'll notice immediately that now resistance isn't down, it's pulling that way, so as she pulls this way her body not only has to stabilize a frontal plane moment arm, but a moment arm trying to pull her this way. So her glute has to externally rotate her hip to keep her neutral. So the glute max and glute medius in this exercise, get a huge amount of work as they get pulled into internal rotation, pulled into flexion, they have to work out against it, and then we get all of this wonderful activity in the shoulder, using our PNF patterns, in this case a PNF carry away, adding external rotation and horizontal adduction to our shoulder activity. You feel that in your glutes? -Yeah.  One more. She's drawn-in, glutes tight, keeping good alignment of her spine. Now if we wanted to get really tricky we could start adding our proprioceptively enriched environments, maybe using a thinner Airex pad than this to start off with, a half foam roll, or discs, or maybe even a BOSU ball or balance ball if somebody is really really advanced. I hope you enjoy these integrated exercises. Thank you Leanne.

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Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

Single-Leg Touchdown with Scaption and PNF Carry Away:

Start with the client or patient assuming good standing form/posture.

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

 It may be especially important throughout this exercise, to instruct the client or patient on the maintenance of the medial longitudinal arch of the foot.

Have the client or patient lift the foot of the non-target leg about an inch off the floor (leaning to the right or left as little as possible).

Instruct the client or patient to maintain a soft knee in the target leg throughout the movement (this cue aids in optimizing recruitment of the glute complex and reducing reliance on the biceps femoris).

While maintaining a neutral spine, have the client or patient use the hand opposite the target leg, to reach toward the toe of the target leg (reach down with the hand on the same side as the elevated leg). This results in some internal rotation and adduction of the hip and increases the load on the gluteus medius and gluteus maximus.

Cue the client or patient to perform the drawing-in maneuver, squeeze the glutes, and "thrust the hips forward" to return to an upright position. (Note, "hip thrust" increases glute activation while decreasing reliance on the lumbar extensors.)

As the client or patient returns to the upright position, have the client or patient use the momentum of the touchdown to initiate scaption.

Scaption is performed by raising the arms in the scapular plane (30 degrees anterior to the frontal plane - between a front raise and lateral raise) while maintaining scapula stabilization (depression and protraction).

The goal is to achieve 90 degrees or more of shoulder scaption (flexion/abduction).

Cue the client or patient to control the descent of the weight back to the starting position.

Have the client or patient perform a “form/posture check” and make any necessary adjustments.

Repeat for the desired number of repetitions.

 This exercise can be performed as just a single-leg touchdown, and then a single-leg touchdown followed by regaining stability followed by scaption, and then a single-leg touchdown with simultaneous scaption.

 Single-leg touchdown with non-target foot “lightly touching” the floor for additional stability.

 Increasing load, adding a band for posterior pull on the pelvis, adding unstable loads or environments, incorporating a curl-to-press, and combinations of these progressions.

 Reaching toward the foot with the hand on the same side as the stance leg may promote compensation (abduction and external rotation of the femur).

 This variation allows the non-target leg to act as a counter-balance, significantly reducing the load on the gluteus maximus. Further, this variation may contribute to compensation (abduction and external rotation of the femur), and/or altered recruitment that reinforces the activity of commonly over-active muscles (e.g. biceps femoris).

Single Leg Touchdown with Scaption and PNF Carry Away

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Step Up to Row

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Squat to Row (Posterior Oblique Subsystem Integration)

Dynamic Lunge with Chest Press AOS Progressions

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Standing Cobra to Balance to Calf Raise

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

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