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Gluteus Maximus Reactive Activation

Gluteus Maximus Reactive Activation is an exercise program designed to increase glute strength, stability, and power. It focuses on firing the gluteal muscles in a reactive manner with the use of various exercises and drills, helping to increase hip and core stability, improve athleticism, reduce the risk of injury and enhance overall performance. This program is intended for athletes of all levels, with beginner, intermediate and advanced levels available.

Transcript

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