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This is Brent, President B2C Fitness, and
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we're doing serratus anterior reactive
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integration. Now, we do our reactive integration to speed the velocity at
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which our, long, under active or phasing musculature, fire to ensure that we have
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timely firing of that musculature. Now, at this point, doing serratus anterior
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active integration, I'm assuming, at the least, you've done an assessment that
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shows you that we have some sort of upper body dysfunction. I am also assuming
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that you've done your release and stretching techniques for those short,
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overactive structures, and you've done some isolated activation for your long,
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under active structures, including your serratus anterior, and you can see
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our serratus anterior isolated activation, in a video that we have
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previously published. I'm going to have my friend, Mike, come out here and
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demonstrate this exercise. Now, I'm already thinking, when I'm doing serratus
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anterior reactive integration, about what my overactive synergists are. My
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overactive synergists, those muscles that have a potential to become
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synergistically dominant for the serratus anterior, are my subscapularis,
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and my pec minor. So, when I set Mike up to do this exercise, the first thing I'm
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going to think is, how do I reciprocally inhibit that musculature? Well, I know I
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can inhibit my subscapularis by having him externally rotate. So I'm going to
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have Mike reach out, and externally rotate for me. I know that my pec
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minor is an anterior tipper of the scapula, so what I'm going to have Mike do is posteriorly
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tip the scapula. The easiest way to get somebody to posteriorly tip their
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scapula, is to go into some thoracic extension, so big chest, as well as
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depression. Now, what I'm going to have Mike do to ensure that we have serratus
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anterior activation, is get in that position, and then protract as far as he
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can. So he's going to reach out with the shoulders,
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but make sure you keep depressed, there you go. Good. So now he's in position, the
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serratus anterior is firing, and his overactive synergists are reciprocally
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inhibited. Now, what I'm going to do is make him react to something that I
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throw at him. In this case we're doing what looks like a chest pass, only I want to
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focus on eccentric deceleration. So what I want Mike to be able to do, is to catch
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and receive this ball, without losing form. I want him to receive this like
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he's catching an egg. I don't want him to stop the ball and then bring it in. I
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want him to receive it, so there should be no sound. So, just for the first couple,
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I'm not even going to have you throw it back really hard, I just want you to concentrate
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on catching. So, here we go Mike. That was pretty good, you can see his shoulders
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went up a little bit. So, let's try that again, try to keep nice and back.
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There you go, Good. Oops, my fault. Bad throw, I'll try to throw a little higher for you
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here. Good. You can see he's catching nice and soft, trying to keep this posture up. Now
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once he's got that mastered we can start working on, almost like, a plyometric
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activity, but this is going to be a proprioceptivly enriched plyometric
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activity. So, he's going to start in this position, I'm going to have him receive it, and
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then, without stopping, fire the ball right back at me. Let's try it again. And,
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of course, with your athletes this is a great way to start integrating your
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serratus anterior and start working on passing mechanics.
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Trying to get them to
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receive the ball, and turn it right back around with good aim. Mike's doing a great
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job with this. Do you feel it a little bit? -Little bit. Is it a little tough to get the
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technique down? -It is. Alright, so this is a basketball, this is a little
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smaller object, a little heavier object, and it's hard, so as soon as the fingers
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hit it, it taps pretty loud, which makes it hard to catch softly. We could regress
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this exercise, go to something a little bigger and softer. Stability balls are
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really good, like your smaller sized stability balls. Let's see that good form, Mike.
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They're actually a great place to start with this exercise. And of course, if a
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baseball, or not a baseball rather, but a basketball, becomes too easy, we could
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switch to weighted medicine balls, and this becomes really, really, challenging
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to accept, maintain good form, and throw back. Let's try one of these.
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Mike did a
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pretty good job there. So, there you go, serratus anterior reactive
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integration. I'm going to assume you've released, stretched, then did the isolated
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activation, and then this would be the next step in your warm up. Maybe we do
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some some sub system integration, and then he can move on with the rest of his
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upper body activity, knowing that he's not only warm, but moving better. We want
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not just more quantity of movement, but better quality movement. Thanks again to