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Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Dynamic Lateral Lunge with Shoulder Series is a great way for individuals seeking to progress their lateral subsystem and to increase overall body control. This exercise target multiple muscle groups at once and offers an excellent way to improve balance, strength, and flexibility. This exercise will also challenge stability and muscular strength around the legs, hips, and spine as you move through side-to-side and forward-backward movements. Additionally, this exercise uses shoulder series to promote upper body strength and increases shoulder

Transcript

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