0:02 This is Brent, President of B2C Fitness, and we're doing gluteus maximus reactive 0:07 integration. Now, your gluteus maximus is a muscle that has a propensity to get 0:11 weak and under active in both lumbo-pelvic hip complex dysfunction, as 0:15 well as lower leg dysfunction. Now for us to do reactive integration, I'm assuming 0:20 that you've already done your release and stretching for those short, 0:23 overactive muscles, we've already done some sort of isolated activation for 0:27 those long phasic muscles, those long under active muscles, including our glute 0:31 max, and now we're going to try to stimulate the glute max to fire in a 0:36 timely manner with a reactive exercise, an exercise that is going to force the 0:41 glute max to eccentrically decelerate and stabilize at a higher velocity. I'm 0:47 going to have my friend Leanne come out and help me demonstrate these exercises. 0:50 So, the first exercise we're going to do, is a very simple exercise, but with some queues 0:56 that have a little higher level of difficulty. I'm going to have Leanne do a 1:00 bilateral hop, to landing with stabilization, but she's got to land on 1:06 her heels softly, and then not stand back up, so she's got to stabilize. 1:12 Let's go ahead and see that. You can see how she wants to she wants to, 1:17 kind of, pull back. So let's go ahead and try it out one more time, this time 1:21 when you jump, when you lean forward, go ahead and stay forward. Good. Let's go 1:26 ahead and have you turn around. Alright, so let's try and land just a little softer, let 1:31 those heels strike, and then roll to the full foot. 1:37 Much better, you can hear that's nice and soft. Now, some of you might be 1:41 asking 'why are we landing on the heel'? There seems to be some sort of either a 1:45 neuromuscular connection, or possibly just a mechanical connection, that taking 1:50 the landing on the toes out, increases the amount of glute activity. I think 1:55 if you try that, you'll see that just jumping, landing on the heels nice 1:59 and soft, you'll feel it in your glutes. Now a progression from this, would simply go 2:04 from two feet, to a single leg landing and stabilization. So I'm going to have you pick up 2:09 one leg, and just hop to the other one, nice and soft. Hold, don't let that knee cave. See a 2:18 little wobble from Leanne, making sure we mind those kinetic chain 2:21 checkpoints so she looks good the upper body, but we saw that knee cave a little bit. 2:25 Let's try that one more time. Now, your glute max is not just a vertical muscle, but one with an 2:35 oblique angle, not only has pull in the sagittal, plane but also a good amount of 2:40 pull on the transverse plane. So the next progression for this exercise, Leanne's 2:44 going to start facing the camera, she's going to lift up this leg, and she's 2:48 going to turn and step and land with her heel. Well, Leanne might need to stay with the single 2:57 leg sagittal plane exercise. Now let's give them one more try so we least 3:01 demonstrate what it should look like. We know where Leanne needs some work. Good, so 3:11 there you go, gluteus maximus reactive integration, a couple of little 3:14 progressions, so you're going to do bilateral hops to heel landing, nice soft 3:19 stabilization, then alternating leg single leg hops to stabilization, and 3:24 then transverse plane hops to single leg stabilization. Thank you.
