Name: Side Step and Step up with Shoulder Series
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 4 min 50 s

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https://stream.mux.com/hpSaXQ01DKQ02eXUsr5aQEfCB3rbLCoNSfpoHnwEktnzI.m3u8

Learn how to properly perform the side-step and step-up with shoulder series in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely build lower and upper body strength, balance, and overall functional performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop lower extremity strength, improve neuromuscular control, and integrate total-body movement patterns.

Understanding the Lateral Subsystem

Pre-Exercise Preparations and Anatomy Review

Demonstrating Integrated Exercises

Progressing to Advanced Movements

Incorporating Frontal Plane Movements

Final Thoughts on Lateral Subsystem Integration

Side Step and Step up with Shoulder Series

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

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Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

Side Step & Frontal Plane Step Up with Shoulder Series:

Place an appropriate height step in front of the client or patient, and ensure the step is secure.

Testing the set-up before adding load to this exercise is highly recommended.

Ask the client or patient to hold a weight in a Front Rack Position, or hold dumbbells by their sides (Note, starting with the dumbbells by their side forces the load to be curled and pressed)

Have the client or patient place the foot of the target leg on the step, ensuring the 2nd toe is pointing forward.

Ask the client or patient to step up by performing the drawing-in maneuver, squeezing their glutes, and attempting to thrust their hips forward to attain an upright standing posture.

Cue your client or patient to achieve full hip extension and near-terminal knee extension (just short of locking the knee).

Using the momentum of the step-up, have the client or patient initiate the press at the top of the step-up.

Ask the client or patient to press the resistance overhead performing a shoulder press to full scapular upward rotation and elbow extension.

Cue the client or patient to control the decent back to the optimal front rack position (and the eccentric phase of a curl if performing the step-up with weights by sides).

With control (and/or at the desired tempo), keep the foot of the target leg on the step, and step with the contralateral leg back to the ground.

Have the client or patient perform a “form/posture check” and make any necessary adjustments.

Repeat for the desired number of repetitions.

 This exercise can be performed as just a step-up while holding the weight/resistance, and then a step-up followed by regaining stability followed by a shoulder press, and then a step-up with a simultaneous shoulder press.

 Increasing load, bilateral to unilateral shoulder press, balancing on the target leg at the end of the concentric phase, progressing from sagittal to transverse plane step-ups.

Side Step and Step up with Shoulder Series

Resisted Walking

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Step Up to Row

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Squat to Row (Posterior Oblique Subsystem Integration)

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Standing Cobra to Balance to Calf Raise

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Single Leg Touchdown with Scaption and PNF Carry Away

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