0:05 This is Brent of the Brookbush Institute, and in 0:06 this video we're going over the lateral 0:07 lunge, with front rack resistance. It's 0:10 amazing how when you take this exercise, 0:12 and go from holding dumbbells by your 0:15 sides, to this position; that all of a 0:18 sudden the difficulty level goes from a 0:20 five out of ten, to like an eleven. I'm 0:23 going to have my friend Melissa come out, 0:25 shes going to help me demonstrate this 0:26 exercise. Now just a quick review of what 0:29 our alignment or form cues are for a 0:32 lateral lunge. Let's go ahead and start 0:34 sideways. When Melissa steps into a 0:38 lateral lunge, we want to make sure we 0:41 preserve our torso tibia alignment, and 0:45 actually Melissa has a little bit of a 0:47 forward lean here, right, but ideally her 0:51 torso and tibia would be parallel and 0:54 what we're trying to do is preserve, the 0:56 contribution from her hip, knee, and ankle, 1:00 so that each of the muscles that crossed 1:03 those joints can contribute an 1:04 appropriate amount of force. Go ahead and 1:06 come back up, obviously if somebody had 1:08 an excessive forward lean, like much more 1:10 excessive than yours and got no ankle 1:12 dorsiflexion, they're not going to get 1:14 anything out of their ankle complex, so 1:16 we do want to watch and keep those tibia 1:18 torso angles nice and aligned. On the 1:20 same token if somebody was really really 1:22 upright they couldn't get anything out 1:24 of their hip, alright go 1:27 ahead and turn sideways now if she steps 1:31 towards me the other alignment I'm going 1:34 to look for, and she went a little wide 1:36 let's start over 1:39 is she's going to pick a distance to 1:41 step out where when she lands her hip, 1:44 knee, and ankle end up in a straight line. 1:47 So actually when I'm looking from here 1:50 and I'm looking from here, this half of 1:53 her body looks like she's doing a squat, 1:55 and as long as you guys know your squat 1:57 mechanics you're good to go. All right 2:01 you ready to get in the front rack, all 2:03 right. So I'm going to let her pick her 2:05 poison here I know she goes for the 2:06 lightest dumbbells, kettlebells rather. It's 2:10 not her first take I should probably let 2:11 you guys know that it's not our first 2:13 take, so she's not totally being a wimp, 2:14 she's just making sure she has enough 2:17 energy to get through this. Notice when 2:19 she gets in a front rack position, her 2:21 elbows are nice and high so that her 2:23 arms are taking on the weight, and she's 2:25 not doing some weird bicep curl; and then 2:28 notice that her scapular are protracted 2:31 and depressed, so that she's nice and 2:34 stable there we don't have any of this 2:36 trying to use our scapular elevators to 2:39 stabilize this weight. I do love this 2:42 position for our field athletes you 2:45 think about like basketball, or football 2:47 and how you end up taking hits on 2:49 the court, this is a great position to 2:52 start building some strength and 2:54 endurance. Note that of the tools we have 2:56 out dumbbells. DVRT-bag, and kettlebells, 2:59 we don't have an Olympic bar, we actually 3:02 try to stay away from front rack 3:03 position with an Olympic bar because it 3:05 does require hypermobility of either 3:07 your MCP's, your wrist, or your elbows. Now 3:09 my strength sport athlete's if you guys 3:11 need to do front rack position, that's 3:14 cool for your sport that's practice for 3:16 your sport, for a general fitness or 3:18 field sport athlete we're going to stick 3:21 with these tools. Now are you ready to 3:24 demonstrate how much harder a 3:26 collateral lunge is in this front rack 3:29 position, alright go ahead and step 3:32 towards me, tough, all right try one with 3:37 your arms down, 3:40 tough, no problem right you can see she 3:43 just springs back up, but come back up 3:45 here and go again good, tough, go ahead 3:52 turn sideways, in fact you've shown them 3:55 the kettlebell let's go ahead and 3:57 grab the DVRT-bag, I think you guys 4:00 will visualize why this is so much 4:02 harder with this bag alright so the 4:05 first thing you guys will notice is when 4:07 she has this bag, how much weight is in 4:11 front of her center of mass, so as soon 4:15 as she steps sideways all of that mass 4:19 tries to pull her forward, go ahead and 4:22 step back up, and this exercise becomes a 4:25 ton more difficult, so you definitely 4:28 have to be careful with the amount of 4:29 resistance that you use. Great stuff, now 4:33 if I want to take this challenge up a 4:36 notch, I could have her go to balance at 4:41 the end of this so she's not going to 4:43 push off, push hard enough so that she 4:46 doesn't have to put this foot back down. 4:47 I'm going to cue her into triple flexion 4:49 here, alright so I want her dorsiflexed and inverted 4:53 a little bit at the top; 4:55 and this leg is only allowed to touch 4:57 now at the bottom, she ends up building 5:00 up a lot more momentum on the way down, 5:02 and has to push off a lot harder to get 5:04 into this stable position. Go ahead and 5:06 turn sideways you can do the other leg 5:07 too, all right we also get a little bit 5:12 more recruitment from this glute medius 5:15 and this glute max to stabilize her 5:17 pelvis when she gets to the top. Guys to 5:22 try to get through a set of 12 and 12 on 5:24 each side is really rough, you put this 5:28 in your endurance strength endurance 5:30 phase of your training, I think you guys 5:33 are going to find it very challenging, 5:35 and I think you could find that anything 5:37 that comes after in your programming for 5:40 legs, it's just not going to seem that 5:41 bad. You'll have built up a fair amount 5:43 of endurance, a fair amount of 5:46 conditioning so that everything that 5:48 comes after is just a piece of cake, you 5:51 could go ahead and stop. I hope you guys enjoyed this 5:54 exercise, we got Melissa to sweat inside 5:58 of all of about two minutes, grab your 6:01 kettlebells, grab a dumbbell, grab one of 6:03 the sand bags they all work out really 6:06 well but give this exercise a try. I look 6:09 forward to hearing your comments, if any 6:12 of you guys can get 20 and 20 which 6:14 would be at the top of our strength 6:16 endurance rep range right, strength 6:18 endurance is 12 to 20 reps, if anybody 6:20 can do 20 and 20 on each leg with rack 6:24 position resistance I want to see it on 6:26 video, send it to me hit me up on 6:28 Facebook, or Instagram let's make a 6:32 little challenge in this I think that 6:33 would probably end up being about three 6:35 minutes straight, two or three minutes 6:36 straight of doing lateral lunges in rack 6:38 position. I look forward to hearing from 6:40 you guys talk to you soon. 6:50 you
