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This is Brent of the Brookbush
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Institute, at The Independent Training
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Spot, bringing you another progression for posterior tibialis
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isolated activation. There was a bit of a gap between our two legged calf raise with
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inversion, and the single leg leaning calf raise we showed you in
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posterior tibialis activation progressions. Luckily Rick Richie, the owner
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of The Independent Training Spot, came up with a better inbetween
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progression from our seated band resisted techniques, and that leaning
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calf raise we talked about in that progressions video. I'm going to have my
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friend, Melissa, come out, she's going to help me demonstrate. Now, she's going to
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start with putting a fit loop around her ankles. Now, that band should be right
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over the lateral malleoli, those big bumps on the outside of your ankles. I put a mat
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here just to be nice to her feet, you need a wall to lean against for balance,
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I don't want her thinking about her balance, I want to thinking about this
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activation technique, turn the feet in, so fifth metatarsal points forward, this
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will help promote some inversion, make sure their knees are locked, and their
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glutes are tight, that'll also externally rotate the femur, externally rotate the
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tibia, which will also promote inversion. And then, all she's going to do, is a calf
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raise while pushing out against the band. That is, pushing her lateral malleolus
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out, really forcing inversion. Good, back down nice and slow. So she, once again, is
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going to come up into plantar flexion and inversion, which is on what our posterior
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tib does, and we've managed to resist inversion with the band, while gravity
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resists plantar flexion a little bit. Now, if I want to get a little more
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challenging, we want to get a little bit more sophisticated, I can talk about
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reciprocal inhibition of those overactive synergists. The overactive
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synergists for the posterior tib, are the long toe flexors, or the flexor hallucis
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longus, flexor digitorum longus, the FHL and the FDL, the way we would reciprocally
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inhibit those, is by extending the toes. So what she's going to do, and she's not
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going to be perfectly successful at this, nobody is perfectly successful at
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getting their toes off the ground, and keeping them
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there throughout the entire range of plantar flexion, but, as she goes into her
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calf raise, and pushes out against the band, she's going to have the intention
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of lifting her toes off the pad, and back down nice and slow. This will also help
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drive the balls of her feet into the pad, which is another very important queue
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for posterior tib activation. Especially making sure that the first
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MTP, the ball behind the big toe, stays on the ground. Some people go so crazy with
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the inversion, that the first MTP will start coming up. We don't want to go that
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far. Alright, back down. Just try that again.
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Good. Now, with this particular technique I do like to use the 4,2,2 count, that is
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a nice slow eccentric. So she's going to go up for 2, hold for 2, and down 2,
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3, 4. The other option, of course, would be that 2,4,2 count, with a
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4-second isometric, but since range of motion isn't the issue, and I don't need
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so much end range strength on this particular technique, I prefer the 4,2,2
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count. Now, Melissa, go ahead and turn around, just so you can see this
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from the front. This isn't going to be ideal for Melissa because she doesn't
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have a whole lot to hold on to, and balance herself, but she's going to turn
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her pinky toes facing forward, she's going to lock her knees, squeeze her glutes,
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and then she's going to do a calf raise while trying to lift the toe, keeping the
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balls of the foot down, and pressing her lateral malleolus into that band. Back and
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down slow, keeping the pressure on that band. Let's go a little wider with your
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stance, make sure we've got pressure on that band. Good. Up, hold,
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and then down for 4 seconds. So there you go. You have a better intermediary
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progression from our seated techniques, to our single leg leaning calf raise,
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brought to you by myself, but figured out by none other than Rick Ritchie, the
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owner of The Independent Training Spot. Great technique, I'm glad I can bring it