Name: Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)
Uploaded: 2023-04-26T00:59:12.000Z
Duration: 3 min 30 s

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https://stream.mux.com/UFtcUVyJWjvSrrtbjLlIyDneUROJUHoxrGLfs019qsJk.m3u8

Learn how to properly perform the dynamic lateral lunge with shoulder series in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely develop lateral hip strength, core stability, and shoulder strength mobility while improving frontal plane control, coordination, and performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to build multi-planar strength, optimize movement efficiency, and master total body integration.

Introduction to Integrated Exercise and Lateral Lunge Exercise

Demonstration of Lateral Lunge with Shoulder Series

Progressions and Modifications for Strength and Stability

Continuing Lateral Lunge Practice and Exercise Recommendations

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

This is Brent,  President of B2C Fitness and we're talking about integrated exercise. In this video we're doing our lateral lunge, or dynamic lateral lunge with shoulder series. This is a great progression from a video we did earlier called 'Lateral Subsystem Integration'. So, in that video, we did our side step to balance to shoulder series, and we did our step ups to balance to shoulder series. Now we're doing our lunges with shoulder series. I'm going to have my friend Vinnie come out and help me demonstrate this exercise. Now, Vinnie, what I want you to do, is I want you to go into a lateral lunge, make sure when you hit the bottom, that this leg is facing straight forward. So only take as wide of a step as you need to, to ensure that this leg looks just like a squat on the side. I'm going to have you stand up tall and stabilize, and curl. Good. That looked a little easy for Vinnie. So let's take this up a step. Our shoulder series progressions are going to be curl, scaption, and then curl to press. So let's go, lateral lunge with scaption. Nice. Vinnie keeps drawn-in, his glutes are tight, his posture looks good. Let's try curl to press. So, lateral lunge, up nice and tall, draw-in, glutes tight, curl, press. You can see here, Vinnie has just a little bit of restriction here on this side, so what I'm going to have Vinnie do, is I'm going to have him go ahead and stick with scaption. If we keep pressing to do a curl and press, over and over again, he is going to end up with dysfunction and possibly pain on this side, until we get a chance to correct whatever postural dysfunction he has here. So, Vinnie, it did look too easy in your lower body, but we're going to regress your upper body, so we're going to do scaption here, but I want you to do a lateral lunge to balance this time. So Vinnie's going to go into a nice lateral lunge, he's going to balance, glute tight, ab tight, you see we found a progression that challenges Vinnie a little bit. Let's try that one more time. Up tall, glutes tight, abs tight, and scaption. Good. And right back down push off this leg, get it nice and tall, draw-in,  glute's tight and scaption. Now, if I wanted to progress him for strength, I would just increase the weight, if I wanted to progress him for stability from here I might add an Airex pad. Now as you can see here guys, the overhead press was a little too much for Vinnie's extensibility, specifically on his right side, so until I fix that I'm going to keep him with scaption, make sure he can do everything with optimal form, and I'm going to work with his lower body progression. How did that feel overall Vinnie? -Good. Alright, so this is our lateral lunge with shoulder series progression. You guys could add Airex pads, dyna- discs if you wanted to increase the stability, or we could increase weight if we wanted to increase strength, and all of this would make a great progression either to lateral subsystem integration, or as a great addition to his resistance training program and our whole body piece of our programming template. Hope you enjoyed the video, have fun!

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Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

With your client or patient facing away from the band/cable column, ask them to hold the handles of bands/cables, and assume good standing posture with the upper extremity ready to push/chest press.

Ask your client or patient to lean forward and counter the pull of the resistance without relying on it to maintain upright.

Have your client or patient take a step back with their contralateral leg; the target leg should be the front-leg.

The length of your client's or patient's stride should allow them to maintain torso and front tibia parallel during the eccentric phase of the exercise, and the femur of the back-leg should be nearly vertical at the low point of the lunge. Attempting a few reps may be necessary to determine the ideal stride length.

Your client or patient should then descend as if doing a single-leg squat with the back-leg assisting to maintain balance. They should not rely on the bands/cables for stability.

A common mistake during a lunge is maintaining an upright torso. This reduces contribution from the gluteus maximus , and increases the load on the knee and quadricep of the back-leg.

Ask your client or patient to return to the starting position, by "squeezing" the glute complex and thrusting the hip forward of the target leg, while performing a chest press to full scapular protraction and elbow extension.

Ask your client or patient to step-back with control (and/or at the desired tempo), descending into the bottom position while eccentrically decelerating the band/cable resistance. The arms should be back in position to press as the contralateral knee reaches the lowest position.

Repeat for the desired number of repetitions.

 This exercise can be performed as just a lunge while holding the band/cables, and then a lunge followed by regaining stability followed by a chest press, and then a step-up with a simultaneous chest press.

 Increasing load, bilateral to unilateral chest press, balancing on the target leg at the end of the concentric phase, progressing from sagittal to transverse plane step-ups (unilateral press only), and the addition of unstable surfaces are appropriate progressions (depending on the patient/client's goal and the current phase of training).

 The reverse lunge can be initially performed by having the patient/client return the foot of the contralateral/back leg to the starting position; however, the exercise is much more challenging when the patient/client is cued to not allow the contralateral leg to touchdown at the starting position. Instead, "triple flexion" of the contralateral leg, and single leg balance with the target leg become the top of the concentric phase. In this progression, the contralateral leg does not return to the starting position until the end of the set, so the glute complex of the target leg is continually challenged. This variation can be progressed again by incorporating a unilateral chest press, and/or performing a transverse plane lunge to single leg balance to unilateral chest press.

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Step Up to Row

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Squat to Row (Posterior Oblique Subsystem Integration)

Dynamic Lunge with Chest Press AOS Progressions

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Standing Cobra to Balance to Calf Raise

Single Leg Touchdown with Scaption and PNF Carry Away

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

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