Quick Glute Activation Circuit

Quick Glute Activation Circuit is a 8-minute, no-equipment workout that focuses on activating your glutes for improved strength and higher power output. This efficient circuit includes moves like Glute Bridge Step Ups, Monster Walks, Lateral Walks, and many more dynamic exercises that will properly warm up and activate your glutes for optimal results. Whether you're getting ready for a sport or just looking for a great way to work your glutes, this circuit will be sure

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Transcript

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This is Brent with the Brookbush
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Institute, live at The Independent
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Training Spot, bringing you a quick glute max and glute med activation
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circuit, and all you need is a fit loop.
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I'm going to have my friend Jordan come out. Now, many of you guys have asked, "how do I
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get so much done inside of an hour with all the release and activation, and
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reactive activation, and core, and sub system integration, resistance training,
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and all the stuff that has to be done?"
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Well, little protocols like this, like I'm about to show you, that help you get
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three, four, or even five exercises done in quick succession, definitely help
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shorten your overall time, or get more done within the same amount of time,
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which is going to help you guys be more effective as you get more techniques in
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the amount of time allotted for your patients or clients. Now, this particular
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circuit is going to start with clams, side lying leg raise,
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and then we're going to go to that glute max activation that I did in a previous
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video, and then we're going to do bridges. Now I should mention you've done all of
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this stuff in previous videos with me.
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Usually, I use an ankle weight. I prefer ankle weights, ankle weights have a nice,
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even resistance. I think it's important to be strong in all positions.
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There's a little bit of a lesser effect with a band that only gets resistance
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at end range, but, ankle weights are generally expensive, and they're heavy, so
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they're not very portable.
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Something like a fit loop I can make sure that Jordan takes with him no
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matter what gym he goes to.
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If he's going to go play basketball, if he's going to go play football on the
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weekends, he can still take his fit loop with him and do this as a warm-up,
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and it's cheap. I can give these out, this is two dollars and fifty cents, as
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opposed to an ankle weight that might cost me anywhere from 15 to 40 bucks.
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Alright, so Jordan has had some problems with a weaker glute on the right side
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due to some lumbar pathologies, so we're going to stick all of this on the right
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side.
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Ideally I'd have Jordan do this up against a wall, but for reasons of
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shooting this video and just being here so I can talk and demonstrate this
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exercise, I'm going to go ahead and
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act like Jordan's wall, and he's going to start with an exercise you've all seen.
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So let's go ahead and do those clams, try not to roll back at your pelvis,
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hold for two, and back down nice and slow.
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Now, I will say, Jordan's done these a few times. It will probably take you a couple of
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sessions, or maybe three sessions, to teach people all of the queuing that
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goes along with these few exercises. I'm going to quickly talk about some of the
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overactive synergists, and some of the queues that I use in these exercises that
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have been in previous videos, but we're going to try to run through this and see
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just how long it takes us.
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So that's the fifth rep, right? -Yep. Good.
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Down, two, three, four. So we can either do that four, two, two count, concentrating on that
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eccentric load, or sometimes, what I like to use is a two, four, two count, if I want to
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concentrate on that end range. I can go up for two, hold two, three, four, back down
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for two.
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How many is that, eight? -Eight.
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Alright, let's go for 12. Alright, you can remember that your activation
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exercises, we're talking between 12 and 20 reps, that four, two, two or two, four, two count, one
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to two sets,
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this isn't something you're going to do three or six sets of. This is going to be
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part of Jordan's integrated warm up before he works out.
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Good. Where are we at? -12.
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Good. So, as soon as he finishes this, now I'm going to have him go into this side lying
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leg raise.
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Now, notice that the way this band is, if he keeps this bottom leg bent,
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he has to use his glute to extend this leg back, which means this glute max is
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already active, helping us to reciprocally inhibit that overactive
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synergist of the TFL, and he goes right back into side lying leg raise.
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Alright, slow down a little bit, speeding up is cheating on these
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exercises.
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I want it to burn, and he's dying a little bit.
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Good. We've already done a couple of takes, so I can't totally blame this on
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Jordan, this is like set number four for him, normally I wouldn't do that to him. You
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can see him pushing really hard to keep his leg back, and just going through that
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same side lying leg raise that we went through in that previous video. Now, as
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soon as we get through 12 here, all Jordan's going to do is flip onto his
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belly.
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Alright, you ready?
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Let's go prone. Now, if you remember from the glute max activation video,
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he's got to draw-in to keep his lumbar extensors out of it,
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he's got to make sure his quads are really tight, and his knees locked, and
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I'll have him point his toe. Then, to keep adductor magnus out of it, he needs to abduct a
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little bit. Well if he abducts a little bit, I get a little gluteus medius
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activation because of this band.
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I get a little bit more resistance, and I'm going to have him go into
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extension, with a slight amount of abduction against that band, and just
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because that band's there, this is going to be a little harder. You don't have to
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abduct quite so much Jordan.
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There you go. Perfect. Get a nice glute contraction. Squeeze. I want him to get
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his leg only as high as he can get it by squeezing his glute. I don't want him
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cheating and starting to arch his back.
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You can do 12 to 20 reps. Especially on an exercise like this we'll usually do
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that two, four, two count, really making him squeeze at the top.
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This range of motion is really short.
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Remember, people don't have a whole lot of hip extension to begin with.
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Good, let's go ahead and flip on your back, and the next thing we're going to
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do, that's his activation exercises, now we're already moving into core.
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Alright, so I'm going to have him line up his feet, knees, and hips, and if he was
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doing this at home I'd have him do it off the floor. If he was actually doing
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this here with me, I'd probably do a ball bridge, rather than a floor bridge. But,
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for ease, we'll just do this right here like this.
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Go ahead and squeeze your glutes up tall.
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Now the challenge for him, is to make sure that he maintains optimal hip, knee,
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and ankle alignment, and doesn't let this band drive his knees inward, and then
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back down nice and slow.
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How's that right glute starting to feel? -It's good! You will
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notice that as you start going further, and further into this, you start to burn
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really badly. Now, if I wanted to go even further with this circuit that I've
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created, I can go right into reactive integration, so I've done my
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isolated activation with the clam side lying leg raise, glute max activation,
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then I'm doing my bridges for my core work, my reactive activation could be
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that sidestepping circuit. He's already got the band on, so I can have
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him stand up and start doing all of those different sidestepping patterns,
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whether its lateral, zigzags back and forth, sideways zigzags, or quarter turns,
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and just make sure his glute is really active, and we're getting a little
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conditioning going before he starts his resistance training, or starts his support,
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or if we're just doing this in a therapy environment, at least I'm continuing to
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progress him so that he continues to see results.
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I hope you really enjoy this circuit, I hope you see how I start
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to create protocols,