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Side Step and Step up with Shoulder Series
Side Step and Step Up with Shoulder Series is a fun and effective way to work your shoulders and your core. This series of exercises involve alternating steps back and up with a flat hand on the floor and bringing your shoulders down towards the ground. The steps increase in degrees of difficulty and involve engaging your core and hip muscles as you move through the motions. This series will not only target your shoulders but help to tone and strengthen your core and hips as well. This is an easy yet effective
Transcript
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This is Brent, Present of B2C Fitness, and we're
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going over lateral subsystem integration.
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Now your lateral subsystem is your quadratus lumborum, and your opposite
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side gluteus medius and adductor. This subsystem plays an important role in
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transferring force from our lower, to upper halves, by stabilizing our
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lumbo-pelvic hip complex in the frontal plane. Now, this subsystem has a tendency
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to become dysfunctional and under-active in those individuals with lower leg
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dysfunction, as well as those individuals with an asymmetrical weight shift.
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Before we start with our integrated exercise, those movements that use both
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the lower and upper body movements to integrate this subsystem, I'm going to
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assume that you've already done release and stretching, for your short, overactive
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structures, and you've already done isolated activation for your long,
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under-active structures. I'm going to have my friend Laura come up and help me demonstrate
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these integrated exercises that will stress this subsystem. A quick review of our
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anatomy, we have our quadratus lumborum, and contralateral gluteus medius, and adductor.
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So you can see how the gluteus medius and adductor would stabilize your hip in the
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frontal plane, and then this quadratus lumborum comes in to help make sure
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you right the spine, and keep the spine standing up nice and tall. Now, I'm going to
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have Laura show you what we're going to do here. We usually use, for these integrated movements,
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we use legs, and our shoulder series, for our subsystem integration. That's going
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to start with a curl, and then move on to scaption, and then eventually we're
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going to do a curl to press. So for our individuals who are less advanced we use
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that curl, and for our advanced individuals we use a curl to press. I'm
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going have Laura go ahead and start with the curl to press so we can focus
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on the lower body progressions in this series. The first thing I need Laura to do
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to create some sort of stress in the frontal plane on the lateral subsystem,
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is we're going to go to a single leg. Now I'm going to make sure her kinetic chain
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checkpoints are in line: her feet, knees, hips, spine is straight, she's not in an
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anterior or posterior pelvic tilt, her shoulders are back and down, her head's
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back and her chin's tucked. I'm then going to show Laura how to stabilize properly on
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one leg. I'm going to have her raise this leg up to about 90 degrees, and
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dorsiflex. So keeping everything nice and aligned. What raising your leg up does is,
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it posterior tilts your pelvis, and increases glute activation on the
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opposite side. She should still be trying to squeeze her glutes and draw-in from
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this position, I'll then go ahead and have her start a curl to press. Now the curl to
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press, is a fairly advanced movement in this subsystem integration because
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raises our center of gravity, creates a very long lever for our lateral
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subsystem to have to stabilize in the frontal plane. If I want to make this harder, I
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can just take one dumbbell away, preferably this dumbbell, so that she is doing a
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curl to press on the contralateral side, of the side that's working in the lower
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body. This is going to create a nice amount of stress on that lateral subsystem,
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provided that she can keep perfect form. Once she's mastered this, we can start moving
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in the lower body. The first thing we can start trying to do, is a frontal
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plane step up. So we're going to a frontal place step up, to single a balance, to
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curl and press. Good. Draw-in. Glutes tight.
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I know this seems mostly sagittal plane, and it is mostly
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sagittal plane, but just that little sidestepping motion, will create frontal
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plane inertia that she has to stabilize for. I don't want her to step out so far
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that we start losing form on the leg that's going up on the step, due to
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whatever flexibility issues we have. Now, in further videos we'll talk about
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things like a lunge to curl to press, frontal plane lunge to curl to press, single
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leg touch down to curl to press, but for now hopefully this gives you
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a nice general overview of how to start integrating lateral subsystem
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integration into your programs. Remember that I'm assuming that we've already
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done our release and stretching, as well as our isolated activation, and this will
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be that final exercise in our integrated warm up, before we start our
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