00:00 - 00:04This is Brent, coming at you with a dynamic stretching series. In this video
00:04 - 00:08we're going to go over four exercises that we can do back-to-back in a circuit,
00:08 - 00:14that just happen to correlate to the most overactive structures in lower leg
00:14 - 00:17dysfunction. So if you have been carefully progressing your exercise,
00:17 - 00:20you've done all your release and stretching, first starting with static
00:20 - 00:23stretching, then active stretching, and now you are getting ready to go on
00:23 - 00:27to more high intensity activity in your resistance training, you're going to want
00:27 - 00:30to move on to dynamic stretches. One of the most commonly asked questions I get
00:30 - 00:35is how do I fit all of this stuff into one routine. So little circuits like the
00:35 - 00:40one Leanne and I are about to do save a whole lot of time, and get us through a
00:40 - 00:44lot of exercise very quickly. My friend Leanne's going to come out and help me
00:44 - 00:51demonstrate this exercise, or these exercises. So, what this is going to take
00:51 - 00:55is a bit of a band around your waist. Now, we have just a resistive band that we've
00:55 - 00:59hooked to a hook. We threw a towel around it so that it doesn't rub her skin or
00:59 - 01:03pull into her waistline. You could use a super band, one of those thick
01:03 - 01:08black bands, or you could use even a belt with a cable attached to it, what we
01:08 - 01:12need though is just a little bit of anterior to posterior pull. First muscle
01:12 - 01:16we're going to look at is the TFL. So if I want Leanne to stretch her TFL, we
01:16 - 01:20know that muscle does abduction and flexion. I'm going to have her go into a
01:20 - 01:27little bit of adduction and extension by pushing off, and stepping in line with
01:27 - 01:30the other foot. You can see little markers here on the floor we've got. So
01:30 - 01:34she's going to step in line, really working on the posterior tilt of her
01:34 - 01:40pelvis to ensure she's getting good extension on that back leg, really trying
01:40 - 01:45to get her to feel this TFL getting stretched, and then as she gets better at
01:45 - 01:49this movement pattern, of course she can speed it up. She can even take a little
01:49 - 01:55bit bigger step if she feels she can, and get a good stretch. Once we've done 10
01:55 - 01:59on each side, and we're going to speed Leanne up just a little bit, once we do 10 on
01:59 - 02:03each side we're going to go ahead and switch to a different exercise, switch to
02:03 - 02:07a different group of muscles. So the next muscles we're going to look at for lower
02:07 - 02:11leg dysfunction is the biceps femoris. Now, the biceps femoris stretch, or
02:11 - 02:15dynamic stretch rather, is just the single-leg touchdown
02:15 - 02:21with a kickstand. Of course if she has this anterior to posterior pull, I'm also
02:21 - 02:24getting great glute activation and she comes back up and drives her hips
02:24 - 02:32forward. How's that feeling Leanne? -Good. Now, just like any dynamic stretch she can
02:32 - 02:36start off nice and slow, make sure she's feeling it, make sure we have good form, I
02:36 - 02:40got through all our queues, and then as she gets better she can start
02:40 - 02:44speeding up. The next group of muscles we're going to look at that are very
02:44 - 02:48commonly tight in lower leg dysfunction are the adductors. So now she's going to
02:48 - 02:53twist that band so it's sideways, and all we need to do to go into an adductor
02:53 - 02:59stretch is go ahead and step sideways and a little bit forward, really working
02:59 - 03:04on activating the glute medius. So Leanne's got her left thumb there, just
03:04 - 03:09over the top of her glute medius, and she's really trying to push out and a
03:09 - 03:14little bit forward on that band. She'll give me 10 good reps, once again she can
03:14 - 03:20speed this up as she goes, and then she's going to go ahead and switch sides.
03:23 - 03:28Do a couple reps on this and I'll have you go ahead and move on. Good. So make
03:28 - 03:33sure that you're not going into an anterior pelvic tilt. There we go.
03:33 - 03:37Watch as people do these exercises, especially with lower leg dysfunction,
03:37 - 03:39the 2 queues that you're going to have to
03:39 - 03:42use over and over again as their feet are going to want to turn out, you're
03:42 - 03:45going to have to keep queuing them back to feet neutral, and the other thing
03:45 - 03:48they're going to want to do is that anterior pelvic tilt because of the
03:48 - 03:52tightness and their anterior adductors as well as their TFL, so you're probably
03:52 - 03:56going to have to keep queuing that tuck under. Now, once we've gone through these
03:56 - 04:01three dynamic stretches, we can go ahead and end with our calf stretch. Now our
04:01 - 04:04calf stretch just also happens to be the biggest movement pattern, which
04:04 - 04:08is why I saved it for the end. She's going to go into prisoner
04:08 - 04:13squat here, so hands behind head, that band is going to force her tibialis
04:13 - 04:19anterior to activate really hard to pull her mass forward, which is going to give
04:19 - 04:25us a little bit better calf stretch than we get on just a normal prisoner squat.
04:25 - 04:29So you're going to want to work really hard to get them sitting straight down,
04:29 - 04:33and then once she's done a few of these we can even progress this as we did in
04:33 - 04:39our dynamic calf stretching video by doing the step forward. Now, one big queue
04:39 - 04:42with this is, notice how she's not straightening out her torso as she steps
04:42 - 04:46forward, that's purposeful. If she straightens out her torso this becomes a
04:46 - 04:49hip flexor stretch and she probably won't be able to step far enough forward
04:49 - 04:53to get a good calf stretch. So there you go, I don't even think that took
04:53 - 04:57five minutes, we've done dynamic stretching for all of the commonly
04:57 - 05:00overactive muscles for lower leg dysfunction. Do you feel nice and warm ready
05:00 - 05:05to go? -I feel great! Awesome. I'll talk to you soon!