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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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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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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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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,