00:00:0200:00:07
This is Brent, President of B2C Fitness,
00:00:0200:00:07
and we're talking about sidestepping
00:00:0700:00:12
progressions, or a forgotten progression anyway. I happened to forget this
00:00:1200:00:16
particular progression in our sidestepping progressions video, so this
00:00:1600:00:21
is one more you can add to your repertoire in that gluteus medius
00:00:2100:00:25
integration series. I'm going to have my buddy, Mike, come out help me demonstrate
00:00:2500:00:33
from Metropolitan Fitness. Alright, so we've got a fit loop just above
00:00:3300:00:37
Mike's knees. Now, I prefer that the resistance is just above the knees,
00:00:3700:00:43
because once I queue him to put a little pressure out on it, to help queue
00:00:4300:00:48
femoral external rotation and abduction, that will help reduce the activity of my
00:00:4800:00:53
overactive synergist, being my TFL, and then as long as he keeps a fairly
00:00:5300:00:58
upright posture, although he can get a little bit more forward lean, and
00:00:5800:01:02
he keeps his spine straight, we'll keep quadratus lumborum and piriformis out of
00:01:0200:01:06
this. He's got his feet nice and straight. Now, this progression is both
00:01:0600:01:13
forward, and back, and sideways. So now what we're working on is, can Mike use
00:01:1300:01:19
both his glute medius and glute max to drive forward? So what we have to really
00:01:1900:01:23
watch for is, a lot of people will try to do this and reach, and what I need Mike
00:01:2300:01:29
to be able to do is push with this leg. So if we're coming this way, it's going
00:01:2900:01:34
to be that glue that's going to drive him this way. So, first things first, we're
00:01:3400:01:38
going to queue him to put a little pressure on that band, take an athletic position,
00:01:3800:01:43
a little bit of forward lean, I want you to drive in a diagonal that way. Good.
00:01:4300:01:47
Then I want you to just go ahead and reach back with the other leg,
00:01:4700:01:52
extending back, putting the ball of your foot on the floor. Good. Make sure when you
00:01:5200:01:58
drive forward this time I want this leg fully extended. Push. Good, much
00:01:5800:02:04
better, and then step back. Good. Push with this leg.
00:02:0400:02:09
So, as you can tell just by the movement, use your imagination a
00:02:0900:02:14
little bit, keep going Mike, that this would be a great exercise for my
00:02:1400:02:18
basketball players and their first step quickness. Mike's a pitcher this is great
00:02:1800:02:23
for him to increase glute drive as he's trying to create some velocity moving
00:02:2300:02:29
forward off the mound. Keep going let's come back. So now once he's going this way, it's
00:02:2900:02:32
this glute that's driving him forward.
00:02:3300:02:39
Alright, I'm going to have Mike do somewhere between 20 and 40 reps,
00:02:3900:02:45
or 10 to 20 reps per leg. I could integrate this in the rest of his
00:02:4500:02:49
sidestepping progressions, I could create like a little circuit where has some
00:02:4900:02:52
side stepping this way, and then side stepping forward and back, and then a
00:02:5200:02:55
forward and back waltz, and then the quarter turns that we've talked about in
00:02:5500:02:59
other videos. Or, if I just wanted to work on his mechanics on this particular
00:02:5900:03:04
pattern, I could also use just this exercise within his integrated warm up.
00:03:0400:03:08
How do your glutes feel Mike? -They're definitely warmed up! Alright, I think
00:03:0800:03:11
you will have a lot of fun with this exercise, I think you'll definitely
