Would you like to view this video?

Core (Transverse Abdominis) Reactive Integration - Crunch & Catch

Core (Transverse Abdominis) Reactive Integration - Crunch & Catch is an innovative approach to improving core stability and function. This program utilizes a combination of intentional breathing and dynamic exercises to quickly activate the deep core muscles, including the transverse abdominis, to help recruit and re-pattern muscular engagement. The ‘Crunch & Catch’ component of the program serves to improve neuromuscular control of trunk and torso movements, as well as increasing the timing and recruitment of the

Transcript

00:00:0200:00:06
This is Brent the President of B2C
00:00:0200:00:06
fitness and we're doing reactive
00:00:0600:00:09
integration for the core. At this point, I will assume that we've already done
00:00:0900:00:14
our stretching and release work for our short, overactive structures. We've also
00:00:1400:00:18
already done isolated activation for our long, under active structures. Now,
00:00:1800:00:23
what we want to do is increase the ability, specifically, of our core
00:00:2300:00:26
musculature, to react in a timely fashion.
00:00:2600:00:28
I'm going to have my friend Laura come out to help me
00:00:2800:00:33
demonstrate these exercises. Now, what we're going to do is 'crunch to catch',
00:00:3300:00:37
which is a great exercise, and a lot of fun. The first thing we need to
00:00:3700:00:41
do is make sure we set this up so that we don't add to our dysfunction. We want
00:00:4100:00:46
to make sure that we don't have our over active synergists, those muscle that've
00:00:4600:00:52
become synergistically dominant, taking over. We're trying to increase this deep,
00:00:5200:00:58
intrinsic, subsystem of the core, and get it firing the way it should be. So, a couple of easy
00:00:5800:01:02
tricks we can utilize to make sure this happens... I'm gonna set Laura up in a
00:01:0200:01:06
nice ball crunch position. Her glutes are touching the ball,
00:01:0600:01:11
feet, knees, and hips are all alignment. The way I'm going to get her psoas, which is the
00:01:1100:01:16
overactive synergist in the core, out of the equation is, I'm going to have her use her gluteus maximus to reciprocally inhibit
00:01:1600:01:22
the psoas. So I'm going to have her basically hold a bridge,
00:01:2200:01:25
squeezing her glutes while she's doing this exercise.
00:01:2500:01:29
I'm going to make sure she's drawn in, and then what we're going to do is go
00:01:2900:01:33
through a series, I'm going to go through all of the progressions here. I'm going
00:01:3300:01:39
to have her crunch, then we're going to throw this ball to
00:01:3900:01:47
add that reactivity to this exercise. So I'm going to have you back up. So, the first
00:01:4700:01:52
exercise we're going to work on, we're going to keep static in here, and we're just going to
00:01:5200:01:56
work on that chest pass in a crunch position with perfect form. So she's
00:01:5600:02:02
doing her bridge notice she's drawn in, and now we're going to do a nice chest pass.
00:02:0200:02:08
Good. Now, be careful, don't concentrate so hard on the chest pass
00:02:0800:02:12
that you forget about what we're working on. The only thing I'm really focused on at
00:02:1200:02:16
the moment is making sure she can keep her glutes tight and that belly button
00:02:1600:02:21
doesn't pop out. We're landing without abdominal distension, that is our marker
00:02:2100:02:26
for disengagement. That intrinsic stabilization subs for what the deactivation
00:02:2600:02:32
stabilization services. She has that down,
00:02:3200:02:36
obviously. Now we'll start making this more dynamic. When you catch
00:02:3600:02:41
the ball, smoothly catch the ball and eccentrically decelerate by
00:02:4100:02:47
going through your full crunch position. Then, as you're crunching up, pass back.
00:02:4900:02:53
For some reason whenever you throw things at people they tend to smile.
00:02:5300:02:59
As you can see on Laura we have none of that deactivation of that
00:02:5900:03:03
subsystem, no belly button to sticking out. So I want to take this another step.
00:03:0300:03:09
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.
00:03:0900:03:17
Trainers, be careful with this exercise because your client is going to pick
00:03:1700:03:22
up a lot of speed, and throw that ball pretty hard, so it may be worth
00:03:2200:03:26
it to back up as they're throwing it, step in, and toss over their head.
00:03:2600:03:27
Good!
00:03:2700:03:32
If you want to get really really tricky with this exercise, we can add a
00:03:3200:03:35
little transverse plane of existence, as well as a whole lot of coordination
00:03:3500:03:44
movement. We can do it one hand at a time. It's pretty tough. Let's try the other
00:03:4400:03:49
side. Especially tough with people's non dominant hand. But you can have fun with it,
00:03:4900:03:56
as long as they keep engaged here. Having their glutes tight will add to that reactivity
00:03:5600:03:58
of this usually under active subsystem.