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This is Brent of the Brookbush Institute
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and in this video we're going over psoas
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integration now integration exercises
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are essentially exercises that are
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multi-joint closer to functional tasks
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but they stress the muscles that we just
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activated during the activation portion
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of our movement prep or rehab templates
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in the case of psoas integration we're
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going to try to integrate the psoas back
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into our triple flexion patterns so
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that's hip flexion knee flexion and
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ankle dorsiflexion i'm going to have
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Melissa show two movements we use for
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this particular pattern one of them is
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going to be a step up with resisted
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triple flexion the other one's going to
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be a much harder progression which is
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resisted reverse lunge to triple flexion
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so Melissa we got this box here now
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this box is already a progression unto
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itself guys this box is kind of
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soft you'll see as soon as she steps up
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she's not in a stable environment but
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Melissa tough she can handle it so what
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she's going to do is step up make sure
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this glute fires real hard and then
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bring this me up with ankle dorsiflexed
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and inverted and then she's going
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to come back down nice and slow and what
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I really want her to work on is getting
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her knee past 90 degrees your psoas
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becomes more and more active and more
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and more of your other hip flexors drop
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out the higher you get into hip flexion
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how does that feel alright looks hard
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good so make sure you keep that ankle
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dorsiflexed alright we want to make
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sure we reinforce this whole pattern
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good you look like you could do 20 of those
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right all right nice and slow make sure
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you hold it up there at the top and I
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want a little slower on the way back
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lets see how slow you could make that
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let's see she can do a four count that was
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close that was like a three count ready up hold
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two back two three four almost almost
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she almost had it alright guys so we'll
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show you the other progression we use
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for psoas integration which is a reverse
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lunge to resisted triple flexion
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alright so remember the band is attached
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to the leg that we want to do psoas
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integration of that's also the leg that
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is moving so this is a little
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counterintuitive to how we generally
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teach a lunge where it's the front leg
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that does all the work in this case the
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front leg is still doing its job of
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triple extension and lifting but she's
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going to have to really work hard to
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then drive into balance and get this leg
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hold you'll also notice that she has to
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stay dorsiflexed and inverted to keep
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the band on her foot otherwise it would
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just flop off and that's great that's
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great right we keep resisting this
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triple flexion pattern we ensure that
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she doesn't do a toe lunge right where
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she just digs her toes into the ground
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we make sure she gets the ball of her
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foot back in the ground which is kind of
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reinforcing good mechanics anyway
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alright so the ball of the foot is on the
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ground and she's driving forward good
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good stuff go ahead and relax Thank You
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Melissa now guys I wouldn't just use this
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exercise with anybody this is not
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something that I'm going to put in a
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resistance training program for
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something like a sprinter just because
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you know it resists sprinting forward
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keep in mind that this is a psoas
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integration technique and if you keep
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that in mind I think you also understand
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that the psoas is not a muscle that
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needs strengthening in the majority of
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the population it's one thing if you
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have somebody coming off some sort of
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hip pathology some sort of SI joint or
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lumbar pathology that resulted in psoas
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inhibition inactivity maybe somebody
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who had hypermobility in their hip then
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of course something like this becomes
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very necessary to get them back to
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normal for most athletes just going
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through like let's say a resisted
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reverse lunge to balance just the whole
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idea of bringing up somebody's leg the
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balance and their sprint training and
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their sport will be more than enough to
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keep their hip flexors strong so use
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this technique keep it in the back of
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your head you will find people with psoas
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weakness I hope you enjoy this
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technique it is very challenging but
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don't over use it I don't want to get a
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whole bunch of messages about psoas
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tendonitis and hip impingement syndrome
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and soreness in the front of the hip
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because people went crazy with this
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technique if you have any questions
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please leave them in the comments
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section below will be happy to answer