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Gluteus Maximus Reactive Activation Progressions
Gluteus Maximus Reactive Activation Progressions are a series of exercises designed to strengthen the gluteus maximus muscle and improve its ability to respond quickly and efficiently when called upon. The progressions include a variety of exercises that challenge the glute muscles through movements such as squatting, hip thrusting, weighted lateral steps, single-leg deadlifts, and other dynamic movements. These exercises activate the muscles more dynamically and effectively, allowing them to respond to athletic demands with
Transcript
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This is Brent, President of B2C Fitness, and
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we're talking about gluteus maximus
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reactive integration. In this video we're going to talk about progressions from
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the exercises we did in the first video. So, in the first video we talked about
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reactive integration for the glute max using a bilateral hop to stabilization,
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and then we did alternating to single leg landing stabilization, and transverse
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plane stabilization. I'm going to have Leanne come out and help me demonstrate
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what the progressions from those exercises would be. So the simplest progression,
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is just to increase the distance that Leanne's jumping. By increasing the distance,
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we increase the force that she has to put out, which means she's then going to
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have to eccentrically decelerate more force when she lands. So I think in the
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first video we used a distance of about two and a half feet. I've got my cones
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here, just as markers.
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Great. She lands softly, she stabilizes in that bottom position without wanting to
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come back up, and her squat form looks pretty good. So now let's try a little
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larger distance and see if she can still efficiently eccentrically decelerate. So
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I'm looking for a quiet landing to stabilization, and Leanne does that
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beautifully. We could with an even further distance, or we could go on to
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another progression. So let's try the single leg. Leanne does that pretty well,
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she's a little shaky on this one, so we'll try a little further distance, but
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I don't want to go quite as far.
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It's really good. I want you to try one more time, this time you when you land forward try not to
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arch back as much.
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Then, of course, we have the transverse plane to single leg landing. Once
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again we'll use our cones as markers. Leanne does that beautifully. Great.
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We'll try a little further this time. We'll make it a challenge.
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Alright, so those are the distance progressions. These are probably easiest
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way to progress this exercise. You could use some sort of marked out tape on the
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floor, or some sort of ruler, or just cones like I have here, to progress this
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exercise for quite some time. We can increase momentum even more though, by
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using two or three steps to build up some momentum that she's then going
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to have to stabilize for. So, we're going to start with that single
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leg, except this time we're going to do two steps quickly, and then make her
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stabilize. Notice she picked up a little bit more momentum when she did one jump,
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and stabilized beautifully. Let's try that one more time.
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Now transverse plane, which would be the next progression, gets a little tricky.
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The transverse plane, since we can't take two transverse plane steps without
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stepping over our feet, this pattern is not something that we want to
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necessarily train into somebody, especially for athletic performance,
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somebody gets crossed up and this is either bad defensive, or bad offensive stance. So,
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what I'm going to have Leanne do, is she's going to do a counter-movement
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jump. She's going to go frontal plane first, and then turn. So she's still going
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to build up that momentum from the counter jump, but the transverse plane is
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only going to end up being this one step.
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A little tougher, huh? Let's try that one more time.
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Great. So that's a little tough for Leanne, we can see that maybe this is the
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progression that we're going to have to stop and work on for a while. There is
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one more set of progressions that you guys could use to progress our gluteus
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maximus reactive integration, and that's adding unstable environments. Now,
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when doing this I want you to think of micro progressions, so rather than
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using an Airex pad first, it might be good to use just a thin admat that you
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can slowly fold over, reason being, is that we're going to land on a single
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foot, particularly, we don't want to take the chance of rolling somebody's ankle.
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You're going to need to think micro progressions so that it's a challenge,
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but doesn't create such an unstable environment that somebody is set up for
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injury. So I'm going to have Leanne just try this ad mat, she's going to go
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alternating single leg hop, to stabilization, and I think you are
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going to see this is a big challenge. I could see her ankle wobbling, her leg
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kind of wobbling to try to maintain stabilization. We then, of course, could do
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the same thing in the transverse plane. So, just to recap, this is a lot of
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progressions hopefully this will give a lot of exercise that you can work with. We
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had our bilateral hops, our single leg, or alternating hops with single leg
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stabilization, we then had transverse plane, we then had just simply increasing
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the distance, we then had increasing the number of steps to stabilization,
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so two steps forward and stabilize, we counter movement jump to stabilization, and
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then we had adding unstable environments to land on. I hope you
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enjoy this gluteus maximus reactive integration progression, I hope it
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