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