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Core (Transverse Abdominis) Reactive Integration - Crunch & Catch

Improve your posture, core strength, and balance with this Crunch & Catch video tutorial. Learn simple movements for optimal activation of the transverse abdominis, and perform them for maximum core reactive integration.

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Transcript

00:02 - 00:06This is Brent the President of B2C fitness and we're doing reactive
00:06 - 00:09integration for the core. At this point, I will assume that we've already done
00:09 - 00:14our stretching and release work for our short, overactive structures. We've also
00:14 - 00:18already done isolated activation for our long, under active structures. Now,
00:18 - 00:23what we want to do is increase the ability, specifically, of our core
00:23 - 00:26musculature, to react in a timely fashion.
00:26 - 00:28I'm going to have my friend Laura come out to help me
00:28 - 00:33demonstrate these exercises. Now, what we're going to do is 'crunch to catch',
00:33 - 00:37which is a great exercise, and a lot of fun. The first thing we need to
00:37 - 00:41do is make sure we set this up so that we don't add to our dysfunction. We want
00:41 - 00:46to make sure that we don't have our over active synergists, those muscle that've
00:46 - 00:52become synergistically dominant, taking over. We're trying to increase this deep,
00:52 - 00:58intrinsic, subsystem of the core, and get it firing the way it should be. So, a couple of easy
00:58 - 01:02tricks we can utilize to make sure this happens... I'm gonna set Laura up in a
01:02 - 01:06nice ball crunch position. Her glutes are touching the ball,
01:06 - 01:11feet, knees, and hips are all alignment. The way I'm going to get her psoas, which is the
01:11 - 01:16overactive synergist in the core, out of the equation is, I'm going to have her use her gluteus maximus to reciprocally inhibit
01:16 - 01:22the psoas. So I'm going to have her basically hold a bridge,
01:22 - 01:25squeezing her glutes while she's doing this exercise.
01:25 - 01:29I'm going to make sure she's drawn in, and then what we're going to do is go
01:29 - 01:33through a series, I'm going to go through all of the progressions here. I'm going
01:33 - 01:39to have her crunch, then we're going to throw this ball to
01:39 - 01:47add that reactivity to this exercise. So I'm going to have you back up. So, the first
01:47 - 01:52exercise we're going to work on, we're going to keep static in here, and we're just going to
01:52 - 01:56work on that chest pass in a crunch position with perfect form. So she's
01:56 - 02:02doing her bridge notice she's drawn in, and now we're going to do a nice chest pass.
02:02 - 02:08Good. Now, be careful, don't concentrate so hard on the chest pass
02:08 - 02:12that you forget about what we're working on. The only thing I'm really focused on at
02:12 - 02:16the moment is making sure she can keep her glutes tight and that belly button
02:16 - 02:21doesn't pop out. We're landing without abdominal distension, that is our marker
02:21 - 02:26for disengagement. That intrinsic stabilization subs for what the deactivation
02:26 - 02:32stabilization services. She has that down,
02:32 - 02:36obviously. Now we'll start making this more dynamic. When you catch
02:36 - 02:41the ball, smoothly catch the ball and eccentrically decelerate by
02:41 - 02:47going through your full crunch position. Then, as you're crunching up, pass back.
02:49 - 02:53For some reason whenever you throw things at people they tend to smile.
02:53 - 02:59As you can see on Laura we have none of that deactivation of that
02:59 - 03:03subsystem, no belly button to sticking out. So I want to take this another step.
03:03 - 03:09We're going to go over your head and make that really long, make sure your core stays engaged, make sure your glutes stay engaged.
03:09 - 03:17Trainers, be careful with this exercise because your client is going to pick
03:17 - 03:22up a lot of speed, and throw that ball pretty hard, so it may be worth
03:22 - 03:26it to back up as they're throwing it, step in, and toss over their head.
03:26 - 03:27Good!
03:27 - 03:32If you want to get really really tricky with this exercise, we can add a
03:32 - 03:35little transverse plane of existence, as well as a whole lot of coordination
03:35 - 03:44movement. We can do it one hand at a time. It's pretty tough. Let's try the other
03:44 - 03:49side. Especially tough with people's non dominant hand. But you can have fun with it,
03:49 - 03:56as long as they keep engaged here. Having their glutes tight will add to that reactivity
03:56 - 03:58of this usually under active subsystem.
03:58 - 04:00Hope you had a lot of fun with this exercise!

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