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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