You can only view 3 videos without an account. Become a Member to access all videos on the website.
Resisted Walking
0
Resisted Walking is a form of strength training that uses instability to challenge the body. It involves walking with resistance bands, ankle weights, or weighted vests, to make the exercise more difficult. This resistance activates the surrounding muscles, increases muscle activation, and improves muscular function. Its a great way to improve core strength and stability, coordination, stability, balance, and even endurance all while walking. Not to mention it’s an excellent aerobic workout. Plus, you can do it anywhere
Transcript
00:00:0400:00:05
This is Brent of the Brookbush Institute,
00:00:0400:00:05
...blank
00:00:0500:00:07
and in this video we're bringing you
00:00:0700:00:09
an interesting integrated exercise for
00:00:0900:00:11
all of those with lower extremity and
00:00:1100:00:13
lumbo pelvic hip complex dysfunction.
00:00:1300:00:15
This is resisted walking. I'm going to
00:00:1500:00:17
bring Melissa out, and we're going to torture
00:00:1700:00:20
her a bit. This is a tough exercise. All
00:00:2000:00:22
you guys need is something to wrap
00:00:2200:00:24
around your waist. We're going to start
00:00:2400:00:27
by setting up on the cable column. So,
00:00:2700:00:29
I've seen a lot of creativity used here.
00:00:2900:00:31
I think this was originally one of those
00:00:3100:00:33
weight belts to attach weights to for
00:00:3300:00:35
a resisted pull-up. I've used the
00:00:3500:00:38
cuffs that go around elbows for hanging
00:00:3800:00:41
leg raises. I've even used thick pull-up
00:00:4100:00:44
assist bands hooked to a cable column, just
00:00:4400:00:46
so that I can put something around the
00:00:4600:00:49
hip joints, or around the pelvis just in
00:00:4900:00:51
front of the ASIS here, and get it hooked
00:00:5100:00:53
up to a cable column so I can create an
00:00:5300:00:57
anterior to posterior force. Now, before we
00:00:5700:00:59
start resisted walking, which sounds like,
00:00:5900:01:01
"Oh, we're just going to walk and there's
00:01:0100:01:03
going to be some resistance," which is all
00:01:0300:01:05
well and good. But we don't want to
00:01:0500:01:08
reinforce compensation patterns, we want
00:01:0800:01:10
to improve patterns. When we do
00:01:1000:01:12
integrated exercise, what we're trying to
00:01:1200:01:14
integrate is the muscles we had
00:01:1400:01:17
previously assessed as underactive. In
00:01:1700:01:19
the lower extremity, that tends to be the
00:01:1900:01:22
glute complex, the medial stabilizers of
00:01:2200:01:27
the knee, and my inverters. Alright, so
00:01:2700:01:28
here's what it's going to look like.
00:01:2800:01:31
First things first, I'm going to have
00:01:3100:01:32
Melissa get into a little bit of a
00:01:3200:01:34
quarter squat position here, so we got a
00:01:3400:01:37
little bend of the knee, and I want her
00:01:3700:01:39
to drive through whichever leg is going
00:01:3900:01:42
to end up in the back here, squeeze her
00:01:4200:01:45
glute, lock her knee, and push off from the
00:01:4500:01:48
ball of her foot. Let me see that. Boom, push.
00:01:4800:01:50
Alright, like she's trying to take off, like
00:01:5000:01:52
she's going to sprint. Let's see one
00:01:5200:01:56
more step. Good. You can see nice
00:01:5600:01:58
squeezed glute, right, her knee's locked,
00:01:5800:02:00
and she's up on the ball of her foot.
00:02:0000:02:04
Back nice and slow. Now, if you're on a
00:02:0400:02:05
cable column, you're going to have to
00:02:0500:02:08
keep this to like two steps
00:02:0800:02:11
and then switch legs. An advantage
00:02:1100:02:13
to the cable column is that eccentric
00:02:1300:02:16
loading is also very difficult and maybe
00:02:1600:02:18
beneficial unto itself. Let's see the
00:02:1800:02:23
other leg. Good, nice and slow on the way
00:02:2300:02:29
back. Whoo, nice and slow. Alright, so
00:02:2900:02:32
let's talk about some cues that I use
00:02:3200:02:35
often with this. So, the first
00:02:3500:02:37
thing I want to make sure Melissa does
00:02:3700:02:42
is that she doesn't do this. Just
00:02:4200:02:45
walk. Right, I see this a lot with
00:02:4500:02:47
resisted walking, which drives me nuts.
00:02:4700:02:49
People hook their heal in and then
00:02:4900:02:51
pull with their hamstring. Yeah, great
00:02:5100:02:54
athletes, great movers don't pull, they
00:02:5400:02:58
push. If she pulls, you can think about
00:02:5800:02:59
how that might reinforce
00:02:5900:03:02
synergistic dominance of her hamstrings
00:03:0200:03:04
over her glute max. As opposed to pushing,
00:03:0400:03:08
which is going to be her very first cue
00:03:0800:03:12
to get that glute drive, so that she gets
00:03:1200:03:14
a much more efficient movement pattern.
00:03:1400:03:15
Just think of how much larger your
00:03:1500:03:17
glutes are than your spindly little
00:03:1700:03:21
hamstrings. Alright, so first things first,
00:03:2100:03:26
lean forward a little bit and then push
00:03:2600:03:29
by squeezing the glutes. Alright, so we
00:03:2900:03:31
lean forward a little bit to load the
00:03:3100:03:34
glutes and then push to squeeze the
00:03:3400:03:37
glutes. If I couldn't get that to happen
00:03:3700:03:41
what I could intentionally do is, maybe,
00:03:4100:03:45
add back in, if I hadn't already, some
00:03:4500:03:48
glute max activation exercises. Maybe
00:03:4800:03:51
even add some bridges during her core
00:03:5100:03:54
integration exercises, so that when she
00:03:5400:03:56
got to this exercise in her movement
00:03:5600:03:59
prep, or her warm-up or her rehab routine,
00:03:5900:04:03
her glutes were ready to go. Now the next
00:04:0300:04:05
thing we might see is she goes ahead and
00:04:0500:04:08
steps forward, but this time she doesn't
00:04:0800:04:11
walk out her knee. Well, maybe now what
00:04:1100:04:12
I'm thinking is, okay we still have a lot
00:04:1200:04:15
of synergistic dominance from the from
00:04:1500:04:17
the hamstring and they don't want to let her
00:04:1700:04:18
fully extend through the knee, or maybe
00:04:1800:04:19
she's a little weak in her medial
00:04:1900:04:21
stabilizers. I'm going to go ahead and
00:04:2100:04:24
cue or to, "Ok, this time when you step
00:04:2400:04:26
forward, I want you to lock your knee. You
00:04:2600:04:28
have to squeeze your glute and lock your knee
00:04:2800:04:29
out." Good.
00:04:2900:04:31
And even if I have to do it one step at
00:04:3100:04:33
a time initially, okay step back, start
00:04:3300:04:35
over again. Let's do it again. Even if I
00:04:3500:04:36
have to do that to get her to
00:04:3600:04:38
really learn how to step and lock out,
00:04:3800:04:41
that's what I'm going to do. Again, if I
00:04:4100:04:44
hadn't already put it in her program, I
00:04:4400:04:46
could use something like a TKE, a
00:04:4600:04:49
terminal knee extension exercise,
00:04:4900:04:51
or tibial internal rotator activation, and
00:04:5100:04:52
start working on those medial
00:04:5200:04:54
stabilizers of the knee to get them
00:04:5400:04:56
strong enough to get her to lock out.
00:04:5600:04:59
Alright, the next thing I see a lot of is
00:04:5900:05:02
somebody will push but leave their heel
00:05:0200:05:06
on the floor. I see a lot of that. How
00:05:0600:05:07
are you going to get a good step off, a
00:05:0700:05:11
good bounce, if your heel-- you just
00:05:1100:05:12
just left a joint out when you did
00:05:1200:05:14
that. Right, you just left out your ankle.
00:05:1400:05:15
I'm not going to move my ankle today.
00:05:1500:05:17
That's not a good thing. We have a lot of
00:05:1700:05:20
people who have ankle dysfunction. We
00:05:2000:05:22
need to make sure they integrate their
00:05:2200:05:24
ankle, and if you've been using tibialis
00:05:2400:05:27
posterior activation, then all of these
00:05:2700:05:30
cues will already be set up. This is one
00:05:3000:05:32
of the reasons why I preach, "It's
00:05:3200:05:36
important to fix the pieces before you
00:05:3600:05:38
try to assemble the puzzle." In
00:05:3800:05:40
other words, I believe you have to
00:05:4000:05:43
activate individual muscles before you
00:05:4300:05:46
try to integrate new movement patterns.
00:05:4600:05:49
One of the reasons is because it sets up
00:05:4900:05:51
all of our teaching cues. So, you remember
00:05:5100:05:54
your tibialis posterior activation? Good.
00:05:5400:05:56
So, toes up, push through the ball of your
00:05:5600:05:58
foot. I want you to kind of, like- yeah,
00:05:5800:06:03
press off. Good, oh good, and back a little
00:06:0300:06:05
bit. She's getting more and more powerful.
00:06:0500:06:06
She's pulling more and more on
00:06:0600:06:10
the cable. This is really good. So you
00:06:1000:06:12
guys can see how we're starting to integrate
00:06:1200:06:14
all that in. And the last trick I'm going
00:06:1400:06:16
to show you is you'll get those people
00:06:1600:06:19
who collapse into their step. Right, they
00:06:1900:06:21
try to take a step and they do this sort
00:06:2100:06:24
of thing, also known as a positive
00:06:2400:06:27
Trendelenburg sign. It's the collapse of
00:06:2700:06:30
that pelvis, also known as gluteus
00:06:3000:06:32
medias weakness. So, of course, I could
00:06:3200:06:34
integrate back in gluteus medius
00:06:3400:06:35
activation and see if that fixes the
00:06:3500:06:38
problem. A little additional cue I can give
00:06:3800:06:40
you is rather than have somebody step
00:06:4000:06:42
straight out,
00:06:4200:06:45
you could have them step out this way,
00:06:4500:06:48
which is going to integrate a little bit
00:06:4800:06:50
of abduction which is going to force
00:06:5000:06:52
their gluteus medius to fire. So, let's
00:06:5200:06:56
try that. Right, and the next step. So
00:06:5600:06:58
this isn't quite the waltz step that we
00:06:5800:07:00
see in sidestepping. We're not
00:07:0000:07:03
quite doing this, we're just doing a
00:07:0300:07:06
little bit of abduction, just a little
00:07:0600:07:10
bit of a little of a wide shuffle or
00:07:1000:07:13
wider shuffle than our normal walk to
00:07:1300:07:15
make sure we're getting good gluteus
00:07:1500:07:19
medius activation. And from here, let's
00:07:1900:07:22
say I've set all of that up, then I can get
00:07:2200:07:25
even more torturous. Now, I'm not going to
00:07:2500:07:27
be able to show you how much I would do,
00:07:2700:07:30
because of the width of this camera
00:07:3000:07:33
angle. But what I really like to do is
00:07:3300:07:36
take somebody off the cable column, use
00:07:3600:07:40
something like a pull-up assist band, and we
00:07:4000:07:42
end up setting up something that looks
00:07:4200:07:43
like we're training for the Iditarod.
00:07:4300:07:47
Maybe that's not a joke you want to use with
00:07:4700:07:49
your patients, some people do not like to
00:07:4900:07:53
be referred to as huskies. But, nonetheless,
00:07:5300:07:56
I think if you guys wrap your wrists
00:07:5600:07:58
around a band like this,
00:07:5800:07:59
you've done a
00:07:5900:08:01
good job cueing up to this point, you
00:08:0100:08:04
guys can set up a pretty significant
00:08:0400:08:06
distance. Okay, we're going to do
00:08:0600:08:08
resisted walking for the next 50 feet.
00:08:0800:08:13
Good, take another step. Good, take
00:08:1300:08:16
another step. And now she gets that
00:08:1600:08:19
nice, repetitive being able to work on it-
00:08:1900:08:22
you can go ahead and relax. She can work on
00:08:2200:08:24
one step after another after another
00:08:2400:08:27
after another, rather than
00:08:2700:08:30
the somewhat disjunct of having to take a
00:08:3000:08:33
step and then come back. Right, so we can
00:08:3300:08:35
progress from working on all of our cues
00:08:3500:08:38
individually joint, joint by joint, segment by
00:08:3800:08:41
segment, and then go, "Okay, let's really
00:08:4100:08:42
try to get more transference out of this
00:08:4200:08:46
exercise by having you do it 20 times in
00:08:4600:08:49
a row, 40 times in a row, 50 times in a
00:08:4900:08:51
row. Let's have you do this for a hundred
00:08:5100:08:54
feet." Guys, I hope you enjoy this exercise.
00:08:5400:08:55
I hope you have some fun with you
00:08:5500:08:57
patients and clients. I look forward to
00:08:5700:09:00
talking to you soon.
Related Videos
Resisted Walking
Single Leg Squat to Bilateral Cable Pull Down
Row and Progressions
Squat to Row Sled Pull
Dynamic Ball Bridge with Trunk Rotation
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Upper Cervical Manipulation
Radial Head Manipulation
Shotgun (Pubic Symphysis) Manipulation
Rope Row
Single Leg Alternating Horizontal Abduction with External Rotation
Wobble Lunge
Wobble Squat
Combined Deep Cervical Flexor and External Rotator Activation
Dynamic Chop Pattern
Single Leg Touchdown with Scaption and PNF Carry Away
Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)
Anterior Oblique Subsystem Integration (Step Up to Chest Press)