0:02 This is Brent, President of B2C Fitness, and we're talking about our lower body 0:07 resistance training progressions. In this video we're going to take our sagittal 0:11 plane lunge, and progress it to a frontal or lateral lunge. I'm going to have my 0:15 friend Laura come out and help me demonstrate this exercise. Now, the way we 0:19 start this exercise is just kind of get into a sumo stance. So we're going to 0:24 have a nice wide stance, we're going to start with our static lunge variation. 0:28 I'm going to have Laura go ahead and sit back behind one of her legs keeping 0:34 the other leg nice and straight. Now from here all we need to know is our kinetic 0:38 chain checkpoints to make sure our form is straight. On this side it should look 0:43 like a squat. Our foot, ankle, knee, and hip should all be in nice alignment. You can 0:50 see here that Laura has nice alignment on this side, so we've got a nice width to 0:54 her feet. Let's go ahead and do the other side Laura. Now, the primary muscles 1:00 working in a frontal plane lunge should be the glute max and glute medius. She 1:04 should be pushing through this side, trying to drive her back up and center. 1:10 So let's go ahead and see that, Laura. Good, and back the other way. Perfect. She's 1:16 nice and drawn-in, her upper body mechanics are fine. I'm going to show you a 1:20 frontal plane view, or a lateral view. 1:27 Let's see you go ahead with a little wider stance, good, and sit over this leg, good. What you 1:35 should notice is from this view, same thing, it's just a squat. So we're 1:40 looking at tibia torso angle. And our tibia torso angle is pretty good. She's got a 1:44 little bit of an excessive forward lean thanks to some lower leg dysfunction 1:48 that we've been working on, but you, like I said, should notice that we're 1:52 just looking at squat form. Now let's go ahead and see you 1:55 squat to the other side, and nice form once again. Go ahead and turn back around. 2:03 Alright, if I want to progress this exercise there's a lot of ways to do 2:07 this. If I just wanted to increase strength maybe I would add resistance so 2:12 we're staying in that 8 to 12 rep range, or 6 to 12 rep range, 2:17 giving her a little weight to make sure she hits voluntary fatigue within that 2:23 rep range. Good. Let's go ahead sit over one way, notice how the dumbbells kind of 2:29 go over each side of the knee. That tends to be the most comfortable 2:31 position. The other thing I would point out, notice that this foot is flat. I do 2:37 notice that when people start progressing, they have a tendency to let 2:40 this foot come up this way. That's just compensation and some extensibility 2:45 issues, in that sense it would be shortness in her peroneals or 2:49 fibularis muscles. Let's go ahead and sit over the other side again. So if I wanted to 2:55 keep progressing this for strength, obviously I could just keep upping 2:58 the weight. Now I'm going to take the weights away from Laura cause we're going to 3:01 progress in a different fashion here. Maybe for more complexity and a little 3:06 more power output we could go to a dynamic lateral lunge. Now, if I'm going to 3:11 go dynamic I'm going to assume that her static lunge looks really good. She's 3:15 paying attention to her queues, she has all the extensibility she needs, she stays 3:19 drawn-in and she's feeling it in her glutes where she should be. So in her 3:23 dynamic lunge she's going to step out into that same position with the same form, 3:28 and step right back. Good. Let's go ahead and see a couple of those. Of course, if we 3:35 had more room on this camera, we could go the other way too. You can either do 10 on 3:39 one side and 10 the other, or you can keep going back and forth, maybe do 20 3:44 total or whatever the rep range that you're working within is. We could take 3:48 this up another level from a stability standpoint, 3:52 by having her go lateral lunge to balance. This is tricky, definitely a 3:57 tough exercise. She's going to push up, and now she's got to use the opposite 4:02 side gluteus medius. She pushed off this gluteus medius and glute max. Now she's 4:07 got to use this glute medius and glute max to stabilize her hip. So let's go 4:10 ahead and see a couple more of those. 4:15 Stabilize. Make sure she's holding for at least three seconds time . We don't want 4:20 controlled falling, we want her to come up, feel stable, before she goes into her 4:27 next one. Of course, as she got this down, I could increase instability further by 4:33 adding some of our balance tools. Make sure you do work with your micro 4:37 progressions, I might even, before going to the Airex pad, go into just like a 4:40 yoga mat or walk like an ab mat. Something that has a little bit of 4:44 squishiness, but is still relatively stable than moving on to 4:47 these. You can put one under one foot, or one under each foot. Of course we can then add 4:54 weight back in, add our dumbbells back in to start increasing strength again, and 4:59 as you may have seen in our other videos, you can start adding our 5:03 shoulder series to this exercise, and start integrating something we call our 5:07 lateral subsystem. So this is your frontal plan lunge, all of your form queues, 5:12 ways to progress your lateral lunge in a bunch of different directions from 5:16 strength to stability, to complexity and subsystem integration. I hope you have 5:22 fun with it this exercise. Thank you, Laura.
