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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
