Name: Core (Transverse Abdominis) Reactive Integration - Crunch & Catch
Uploaded: 2023-04-23T07:03:38.000Z
Duration: 4 min 6 s

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https://stream.mux.com/ppjOAkzpWv4C8tLU29tVV8ygy6Hmb4ilCjZCtZw1ax8.m3u8

Learn how to properly perform the transverse abdominis reactive activation exercise - ‘crunch and catch’ in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on trunk positioning, reactive core sequencing, and timing of deep abdominal activation (including progressions and regressions) to safely develop neuromuscular control. Enhance core reactivity, stabilization, and movement efficiency with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve transverse abdominis recruitment, optimize core timing, and master this targeted reactive-integration technique.

Introduction to Reactive Core Integration

Setting Up the Crunch to Catch Exercise

Executing the Crunch with Chest Pass

Enhancing the Exercise's Dynamics

Advanced Variations and Coordination Challenges

Core (Transverse Abdominis) Reactive Integration - Crunch & Catch

This is Brent the President of B2C fitness and we're doing reactive integration for the core. At this point, I will assume that we've already done our stretching and release work for our short, overactive structures. We've also already done isolated activation for our long, under active structures. Now, what we want to do is increase the ability, specifically, of our core musculature, to react in a timely fashion. I'm going to have my friend Laura come out to help me demonstrate these exercises. Now, what we're going to do is 'crunch to catch', which is a great exercise, and a lot of fun. The first thing we need to do is make sure we set this up so that we don't add to our dysfunction. We want to make sure that we don't have our over active synergists, those muscle that've become synergistically dominant, taking over. We're trying to increase this deep, intrinsic, subsystem of the core, and get it firing the way it should be. So, a couple of easy tricks we can utilize to make sure this happens... I'm gonna set Laura up in a nice ball crunch position. Her glutes are touching the ball, feet, knees, and hips are all alignment. The way I'm going to get her psoas, which is the overactive synergist in the core, out of the equation is, I'm going to have her use her gluteus maximus to reciprocally inhibit the psoas. So I'm going to have her basically hold a bridge, squeezing her glutes while she's doing this exercise. I'm going to make sure she's drawn in, and then what we're going to do is go through a series, I'm going to go through all of the progressions here. I'm going to have her crunch, then we're going to throw this ball to add that reactivity to this exercise. So I'm going to have you back up. So, the first exercise we're going to work on, we're going to keep static in here, and we're just going to work on that chest pass in a crunch position with perfect form. So she's doing her bridge notice she's drawn in, and now we're going to do a nice chest pass. Good. Now, be careful, don't concentrate so hard on the chest pass that you forget about what we're working on. The only thing I'm really focused on at the moment is making sure she can keep her glutes tight and that belly button doesn't pop out. We're landing without abdominal distension, that is our marker for disengagement. That intrinsic stabilization subs for what the deactivation stabilization services. She has that down, obviously. Now we'll start making this more dynamic. When you catch the ball, smoothly catch the ball and eccentrically decelerate by going through your full crunch position. Then, as you're crunching up, pass back. For some reason whenever you throw things at people they tend to smile. As you can see on Laura we have none of that deactivation of that subsystem, no belly button to sticking out. So I want to take this another step. We're going to go over your head and make that really long, make sure your core stays engaged, make sure your glutes stay engaged. Trainers, be careful with this exercise because your client is going to pick up a lot of speed, and throw that ball pretty hard, so it may be worth it to back up as they're throwing it, step in, and toss over their head. Good! If you want to get really really tricky with this exercise, we can add a little transverse plane of existence, as well as a whole lot of coordination movement. We can do it one hand at a time. It's pretty tough. Let's try the other side. Especially tough with people's non dominant hand. But you can have fun with it, as long as they keep engaged here. Having their glutes tight will add to that reactivity of this usually under active subsystem. Hope you had a lot of fun with this exercise!

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Transverse Abdominis (TVA) Activation: Quadruped Exercise and Progressions

Start by having your client/patient sit on a stability ball that is about knee height.

Have them "walk" their feet out and roll down the ball as if they were going to sit on the floor, but stop when the top of the 

 and feet are in alignment, the patient is maintaining a neutral spine, and the ball is centered on the upper lumbar spine (thoracolumbar junction)

Have your client/patient assume a crunch position. Careful attention should be paid to maintaining the abdominal drawing-in maneuver (ADIM) and "glute squeeze" while performing spinal flexion without additional hip flexion.

Your client/patient should start with the arms extended toward the ceiling.

Throw a stability ball or medicine ball toward the patient/client's hands (above the face) fast enough that the ball travels with a mostly horizontal trajectory.

The client/patient should be cued to receive the ball quietly as if "catching an egg"; decelerating the ball into end range shoulder flexion.

A goal of this exercise is to reduce the time between eccentric and concentric contractions (at the end of shoulder flexion range of motion), also known as the "amortization phase" - there should be no pause at the end of shoulder flexion range of motion (ROM).

The client/patient should be instructed to throw the ball back as fast as can be controlled, ending in the original "crunch positions" while maintaining the ADIM.

Note: Throwing smaller stability balls are a wonderful way to introduce upper body power exercise. Do not assume that a weighted medicine ball is a better tool for teaching optimal technique, mechanics and improving power/reactivity.

Note: Although it takes some practice and coordination, this exercise can be performed without a partner, by throwing the ball against a very solid wall or column. Note, this should not be done against drywall.

Core (Transverse Abdominis) Reactive Integration - Crunch & Catch

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