Lateral Lunge with Front Rack Resistance

The Lateral Lunge with Front Rack Resistance is an intermediate/advanced lower body exercise that develops strength and power in the hips and glutes. This exercise requires two resistance bands or a barbell across your chest. As you step sideways and lunge, you'll be pushing yourself up with one leg while the other leg works to keep your balance. You'll focus on proper glute and hip activation as you move in and out of a lateral lunge, using the resistance to create

Transcript

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This is Brent of the Brookbush Institute, and in
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...blank
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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.