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This is Brent of the Brookbush Institute, and in
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this video we're going over the lateral
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lunge, with front rack resistance. It's
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amazing how when you take this exercise,
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and go from holding dumbbells by your
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sides, to this position; that all of a
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sudden the difficulty level goes from a
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five out of ten, to like an eleven. I'm
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going to have my friend Melissa come out,
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shes going to help me demonstrate this
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exercise. Now just a quick review of what
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our alignment or form cues are for a
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lateral lunge. Let's go ahead and start
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sideways. When Melissa steps into a
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lateral lunge, we want to make sure we
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preserve our torso tibia alignment, and
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actually Melissa has a little bit of a
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forward lean here, right, but ideally her
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torso and tibia would be parallel and
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what we're trying to do is preserve, the
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contribution from her hip, knee, and ankle,
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so that each of the muscles that crossed
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those joints can contribute an
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appropriate amount of force. Go ahead and
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come back up, obviously if somebody had
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an excessive forward lean, like much more
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excessive than yours and got no ankle
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dorsiflexion, they're not going to get
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anything out of their ankle complex, so
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we do want to watch and keep those tibia
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torso angles nice and aligned. On the
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same token if somebody was really really
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upright they couldn't get anything out
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of their hip, alright go
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ahead and turn sideways now if she steps
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towards me the other alignment I'm going
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to look for, and she went a little wide
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let's start over
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is she's going to pick a distance to
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step out where when she lands her hip,
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knee, and ankle end up in a straight line.
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So actually when I'm looking from here
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and I'm looking from here, this half of
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her body looks like she's doing a squat,
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and as long as you guys know your squat
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mechanics you're good to go. All right
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you ready to get in the front rack, all
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right. So I'm going to let her pick her
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poison here I know she goes for the
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lightest dumbbells, kettlebells rather. It's
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not her first take I should probably let
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you guys know that it's not our first
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take, so she's not totally being a wimp,
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she's just making sure she has enough
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energy to get through this. Notice when
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she gets in a front rack position, her
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elbows are nice and high so that her
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arms are taking on the weight, and she's
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not doing some weird bicep curl; and then
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notice that her scapular are protracted
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and depressed, so that she's nice and
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stable there we don't have any of this
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trying to use our scapular elevators to
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stabilize this weight. I do love this
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position for our field athletes you
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think about like basketball, or football
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and how you end up taking hits on
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the court, this is a great position to
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start building some strength and
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endurance. Note that of the tools we have
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out dumbbells. DVRT-bag, and kettlebells,
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we don't have an Olympic bar, we actually
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try to stay away from front rack
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position with an Olympic bar because it
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does require hypermobility of either
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your MCP's, your wrist, or your elbows. Now
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my strength sport athlete's if you guys
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need to do front rack position, that's
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cool for your sport that's practice for
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your sport, for a general fitness or
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field sport athlete we're going to stick
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with these tools. Now are you ready to
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demonstrate how much harder a
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collateral lunge is in this front rack
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position, alright go ahead and step
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towards me, tough, all right try one with
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your arms down,
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tough, no problem right you can see she
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just springs back up, but come back up
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here and go again good, tough, go ahead
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turn sideways, in fact you've shown them
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the kettlebell let's go ahead and
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grab the DVRT-bag, I think you guys
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will visualize why this is so much
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harder with this bag alright so the
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first thing you guys will notice is when
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she has this bag, how much weight is in
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front of her center of mass, so as soon
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as she steps sideways all of that mass
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tries to pull her forward, go ahead and
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step back up, and this exercise becomes a
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ton more difficult, so you definitely
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have to be careful with the amount of
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resistance that you use. Great stuff, now
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if I want to take this challenge up a
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notch, I could have her go to balance at
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the end of this so she's not going to
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push off, push hard enough so that she
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doesn't have to put this foot back down.
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I'm going to cue her into triple flexion
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here, alright so I want her dorsiflexed and inverted
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a little bit at the top;
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and this leg is only allowed to touch
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now at the bottom, she ends up building
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up a lot more momentum on the way down,
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and has to push off a lot harder to get
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into this stable position. Go ahead and
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turn sideways you can do the other leg
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too, all right we also get a little bit
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more recruitment from this glute medius
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and this glute max to stabilize her
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pelvis when she gets to the top. Guys to
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try to get through a set of 12 and 12 on
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each side is really rough, you put this
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in your endurance strength endurance
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phase of your training, I think you guys
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are going to find it very challenging,
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and I think you could find that anything
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that comes after in your programming for
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legs, it's just not going to seem that
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bad. You'll have built up a fair amount
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of endurance, a fair amount of
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conditioning so that everything that
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comes after is just a piece of cake, you
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could go ahead and stop. I hope you guys enjoyed this
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exercise, we got Melissa to sweat inside
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of all of about two minutes, grab your
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kettlebells, grab a dumbbell, grab one of
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the sand bags they all work out really
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well but give this exercise a try. I look
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forward to hearing your comments, if any
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of you guys can get 20 and 20 which
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would be at the top of our strength
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endurance rep range right, strength
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endurance is 12 to 20 reps, if anybody
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can do 20 and 20 on each leg with rack
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position resistance I want to see it on
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video, send it to me hit me up on
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Facebook, or Instagram let's make a
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little challenge in this I think that
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would probably end up being about three
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minutes straight, two or three minutes
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straight of doing lateral lunges in rack
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position. I look forward to hearing from
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you guys talk to you soon.