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Gluteus Maximus Reactive Activation Progressions

This video provides a dynamic step-by-step guide to progressing gluteus maximus reactive activation exercises. Learn how to safely and effectively engage this primary hip extensor muscle to maximize performance and prevent injury.

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Transcript

00:02 - 00:06This is Brent, President of B2C Fitness, and we're talking about gluteus maximus
00:06 - 00:10reactive integration. In this video we're going to talk about progressions from
00:10 - 00:13the exercises we did in the first video. So, in the first video we talked about
00:13 - 00:18reactive integration for the glute max using a bilateral hop to stabilization,
00:18 - 00:23and then we did alternating to single leg landing stabilization, and transverse
00:23 - 00:27plane stabilization. I'm going to have Leanne come out and help me demonstrate
00:27 - 00:31what the progressions from those exercises would be. So the simplest progression,
00:31 - 00:36is just to increase the distance that Leanne's jumping. By increasing the distance,
00:36 - 00:41we increase the force that she has to put out, which means she's then going to
00:41 - 00:45have to eccentrically decelerate more force when she lands. So I think in the
00:45 - 00:49first video we used a distance of about two and a half feet. I've got my cones
00:49 - 00:52here, just as markers.
00:53 - 00:58Great. She lands softly, she stabilizes in that bottom position without wanting to
00:58 - 01:03come back up, and her squat form looks pretty good. So now let's try a little
01:03 - 01:09larger distance and see if she can still efficiently eccentrically decelerate. So
01:09 - 01:13I'm looking for a quiet landing to stabilization, and Leanne does that
01:13 - 01:17beautifully. We could with an even further distance, or we could go on to
01:17 - 01:27another progression. So let's try the single leg. Leanne does that pretty well,
01:27 - 01:33she's a little shaky on this one, so we'll try a little further distance, but
01:33 - 01:36I don't want to go quite as far.
01:39 - 01:44It's really good. I want you to try one more time, this time you when you land forward try not to
01:44 - 01:47arch back as much.
01:53 - 01:59Then, of course, we have the transverse plane to single leg landing. Once
01:59 - 02:09again we'll use our cones as markers. Leanne does that beautifully. Great.
02:09 - 02:13We'll try a little further this time. We'll make it a challenge.
02:17 - 02:21Alright, so those are the distance progressions. These are probably easiest
02:21 - 02:25way to progress this exercise. You could use some sort of marked out tape on the
02:25 - 02:30floor, or some sort of ruler, or just cones like I have here, to progress this
02:30 - 02:34exercise for quite some time. We can increase momentum even more though, by
02:34 - 02:38using two or three steps to build up some momentum that she's then going
02:38 - 02:42to have to stabilize for. So, we're going to start with that single
02:42 - 02:46leg, except this time we're going to do two steps quickly, and then make her
02:46 - 02:53stabilize. Notice she picked up a little bit more momentum when she did one jump,
02:53 - 02:58and stabilized beautifully. Let's try that one more time.
03:03 - 03:07Now transverse plane, which would be the next progression, gets a little tricky.
03:07 - 03:12The transverse plane, since we can't take two transverse plane steps without
03:12 - 03:17stepping over our feet, this pattern is not something that we want to
03:17 - 03:22necessarily train into somebody, especially for athletic performance,
03:22 - 03:28somebody gets crossed up and this is either bad defensive, or bad offensive stance. So,
03:28 - 03:31what I'm going to have Leanne do, is she's going to do a counter-movement
03:31 - 03:37jump. She's going to go frontal plane first, and then turn. So she's still going
03:37 - 03:41to build up that momentum from the counter jump, but the transverse plane is
03:41 - 03:45only going to end up being this one step.
03:51 - 03:56A little tougher, huh? Let's try that one more time.
04:00 - 04:04Great. So that's a little tough for Leanne, we can see that maybe this is the
04:04 - 04:07progression that we're going to have to stop and work on for a while. There is
04:07 - 04:13one more set of progressions that you guys could use to progress our gluteus
04:13 - 04:19maximus reactive integration, and that's adding unstable environments. Now,
04:19 - 04:23when doing this I want you to think of micro progressions, so rather than
04:23 - 04:27using an Airex pad first, it might be good to use just a thin admat that you
04:27 - 04:32can slowly fold over, reason being, is that we're going to land on a single
04:32 - 04:36foot, particularly, we don't want to take the chance of rolling somebody's ankle.
04:36 - 04:40You're going to need to think micro progressions so that it's a challenge,
04:40 - 04:45but doesn't create such an unstable environment that somebody is set up for
04:45 - 04:48injury. So I'm going to have Leanne just try this ad mat, she's going to go
04:48 - 04:52alternating single leg hop, to stabilization, and I think you are
04:52 - 04:59going to see this is a big challenge. I could see her ankle wobbling, her leg
04:59 - 05:07kind of wobbling to try to maintain stabilization. We then, of course, could do
05:07 - 05:11the same thing in the transverse plane. So, just to recap, this is a lot of
05:11 - 05:15progressions hopefully this will give a lot of exercise that you can work with. We
05:15 - 05:21had our bilateral hops, our single leg, or alternating hops with single leg
05:21 - 05:27stabilization, we then had transverse plane, we then had just simply increasing
05:27 - 05:32the distance, we then had increasing the number of steps to stabilization,
05:32 - 05:36so two steps forward and stabilize, we counter movement jump to stabilization, and
05:36 - 05:40then we had adding unstable environments to land on. I hope you
05:40 - 05:44enjoy this gluteus maximus reactive integration progression, I hope it
05:44 - 05:48increases your performance and gets you your goals.

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