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