00:00:0000:00:03
This is Brent, President of B2C Fitness
00:00:0300:00:08
exercise. In this video we're doing our lateral lunge, or dynamic lateral lunge
00:00:0800:00:12
with shoulder series. This is a great progression from a video we did earlier
00:00:1200:00:19
called 'Lateral Subsystem Integration'. So, in that video, we did our side step to
00:00:1900:00:24
balance to shoulder series, and we did our step ups to balance to shoulder
00:00:2400:00:29
series. Now we're doing our lunges with shoulder series. I'm going to have my friend Vinnie
00:00:2900:00:38
come out and help me demonstrate this exercise. Now, Vinnie, what I want you
00:00:3800:00:41
to do, is I want you to go into a lateral lunge, make sure when you hit the bottom,
00:00:4100:00:46
that this leg is facing straight forward. So only take as wide of a step as
00:00:4600:00:53
you need to, to ensure that this leg looks just like a squat on the side. I'm going to
00:00:5300:00:59
have you stand up tall and stabilize, and curl. Good. That looked a little easy for
00:00:5900:01:03
Vinnie. So let's take this up a step. Our shoulder series progressions
00:01:0300:01:07
are going to be curl, scaption, and then curl to press. So let's go, lateral lunge
00:01:0700:01:10
with scaption.
00:01:1400:01:19
Nice. Vinnie keeps drawn-in, his glutes are tight, his posture looks good. Let's
00:01:1900:01:27
try curl to press. So, lateral lunge, up nice and tall, draw-in, glutes tight, curl,
00:01:2700:01:32
press. You can see here, Vinnie has just a little bit of restriction here on
00:01:3200:01:36
this side, so what I'm going to have Vinnie do, is I'm going to have him go ahead and
00:01:3600:01:41
stick with scaption. If we keep pressing to do a curl and press, over and over
00:01:4100:01:44
again, he is going to end up with dysfunction and possibly pain on this side,
00:01:4400:01:48
until we get a chance to correct whatever postural dysfunction he has
00:01:4800:01:53
here. So, Vinnie, it did look too easy in your lower body, but we're going to
00:01:5300:01:56
regress your upper body, so we're going to do scaption here, but I want you to
00:01:5600:02:01
do a lateral lunge to balance this time. So Vinnie's going to go into a nice
00:02:0100:02:08
lateral lunge, he's going to balance, glute tight, ab tight, you see we found
00:02:0800:02:11
a progression that challenges Vinnie a little bit. Let's try that one
00:02:1100:02:22
more time. Up tall, glutes tight, abs tight, and scaption. Good. And right back down
00:02:2200:02:27
push off this leg, get it nice and tall, draw-in, glute's tight and scaption.
00:02:2700:02:30
Now, if I wanted to progress him for strength, I would just increase the
00:02:3000:02:35
weight, if I wanted to progress him for stability from here I might add an
00:02:3500:02:41
Airex pad. Now as you can see here guys, the overhead press was a little too much
00:02:4100:02:46
for Vinnie's extensibility, specifically on his right side, so until I fix that
00:02:4600:02:51
I'm going to keep him with scaption, make sure he can do everything with optimal
00:02:5100:02:54
form, and I'm going to work with his lower body progression.
00:02:5400:02:58
How did that feel overall Vinnie? -Good. Alright, so this is our lateral
00:02:5800:03:02
lunge with shoulder series progression. You guys could add Airex pads, dyna-
00:03:0200:03:06
discs if you wanted to increase the stability, or we could increase weight if
00:03:0600:03:10
we wanted to increase strength, and all of this would make a great progression
00:03:1000:03:15
either to lateral subsystem integration, or as a great addition to his resistance
00:03:1500:03:21
training program and our whole body piece of our programming template. Hope you
