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.
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.