0:02 This is Brent, Present of B2C Fitness, and we're going over lateral subsystem integration. 0:07 Now your lateral subsystem is your quadratus lumborum, and your opposite 0:11 side gluteus medius and adductor. This subsystem plays an important role in 0:16 transferring force from our lower, to upper halves, by stabilizing our 0:20 lumbo-pelvic hip complex in the frontal plane. Now, this subsystem has a tendency 0:26 to become dysfunctional and under-active in those individuals with lower leg 0:31 dysfunction, as well as those individuals with an asymmetrical weight shift. 0:36 Before we start with our integrated exercise, those movements that use both 0:40 the lower and upper body movements to integrate this subsystem, I'm going to 0:45 assume that you've already done release and stretching, for your short, overactive 0:49 structures, and you've already done isolated activation for your long, 0:53 under-active structures. I'm going to have my friend Laura come up and help me demonstrate 0:57 these integrated exercises that will stress this subsystem. A quick review of our 1:02 anatomy, we have our quadratus lumborum, and contralateral gluteus medius, and adductor. 1:08 So you can see how the gluteus medius and adductor would stabilize your hip in the 1:12 frontal plane, and then this quadratus lumborum comes in to help make sure 1:16 you right the spine, and keep the spine standing up nice and tall. Now, I'm going to 1:21 have Laura show you what we're going to do here. We usually use, for these integrated movements, 1:27 we use legs, and our shoulder series, for our subsystem integration. That's going 1:34 to start with a curl, and then move on to scaption, and then eventually we're 1:40 going to do a curl to press. So for our individuals who are less advanced we use 1:44 that curl, and for our advanced individuals we use a curl to press. I'm 1:48 going have Laura go ahead and start with the curl to press so we can focus 1:51 on the lower body progressions in this series. The first thing I need Laura to do 1:57 to create some sort of stress in the frontal plane on the lateral subsystem, 2:01 is we're going to go to a single leg. Now I'm going to make sure her kinetic chain 2:05 checkpoints are in line: her feet, knees, hips, spine is straight, she's not in an 2:10 anterior or posterior pelvic tilt, her shoulders are back and down, her head's 2:14 back and her chin's tucked. I'm then going to show Laura how to stabilize properly on 2:19 one leg. I'm going to have her raise this leg up to about 90 degrees, and 2:24 dorsiflex. So keeping everything nice and aligned. What raising your leg up does is, 2:30 it posterior tilts your pelvis, and increases glute activation on the 2:34 opposite side. She should still be trying to squeeze her glutes and draw-in from 2:39 this position, I'll then go ahead and have her start a curl to press. Now the curl to 2:46 press, is a fairly advanced movement in this subsystem integration because 2:51 raises our center of gravity, creates a very long lever for our lateral 2:56 subsystem to have to stabilize in the frontal plane. If I want to make this harder, I 3:00 can just take one dumbbell away, preferably this dumbbell, so that she is doing a 3:09 curl to press on the contralateral side, of the side that's working in the lower 3:13 body. This is going to create a nice amount of stress on that lateral subsystem, 3:18 provided that she can keep perfect form. Once she's mastered this, we can start moving 3:25 in the lower body. The first thing we can start trying to do, is a frontal 3:30 plane step up. So we're going to a frontal place step up, to single a balance, to 3:37 curl and press. Good. Draw-in. Glutes tight. 3:49 I know this seems mostly sagittal plane, and it is mostly 3:55 sagittal plane, but just that little sidestepping motion, will create frontal 3:59 plane inertia that she has to stabilize for. I don't want her to step out so far 4:04 that we start losing form on the leg that's going up on the step, due to 4:08 whatever flexibility issues we have. Now, in further videos we'll talk about 4:16 things like a lunge to curl to press, frontal plane lunge to curl to press, single 4:22 leg touch down to curl to press, but for now hopefully this gives you 4:25 a nice general overview of how to start integrating lateral subsystem 4:30 integration into your programs. Remember that I'm assuming that we've already 4:33 done our release and stretching, as well as our isolated activation, and this will 4:38 be that final exercise in our integrated warm up, before we start our 4:42 resistance training. Thanks for watching.
