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This is Brent, President of B2C Fitness, and
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we're doing gluteus medius reactive
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integration, a muscle that has a propensity to get weak in both our lower
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leg dysfunction, as well as our lumbo pelvic hip complex dysfunction. Now,
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before we do this exercise, I'm going to assume that we've already done our
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release, stretching, and isolated activation, that is we have released and
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stretched those muscles that are short and tight, and we have gone ahead and already
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isolated, activated, our gluteus medius. That's going to be with clams, and
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side lying leg raises, and you can check out those videos. The purpose
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of reactive integration, is to go ahead and start getting the gluteus medius to
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be part of more functional movement patterns, at a slightly increased tempo.
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We want to make sure that we don't only have a strong gluteus medius, but a
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gluteus medius that will fire when we need it.
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I'm going to have Steph go ahead and come in, help me demonstrate this
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exercise, a fellow student in the DPT program at Hunter. She's going to go
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ahead and put this band above her knees, now this is a fit loop, you could
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use a resistance band and just wrap it around a couple times. We need to keep mindful
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of our overactive synergists still. Although we've released and stretched
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many of them, we still need to think about what they would do to our form.
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So our overactive synergists for the gluteus medius are quadratus lumborum,
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our TFL, and our piriformis. Now, we can take the quadratus lumborum out pretty
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easily by just making sure that Steph's torso stays nice and vertical. The piriformis
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is not hard to take out either, we just want to make sure that we don't end up
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in an excessive forward lean, or a deep squat position, as our piriformis is the
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primary horizontal abductor of our hip. That is it's our primary horizontal
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abductor here. The further we get into a forward bed, or a deep squat, the more
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likely the piriformis is going to become the primary contributor, and not the
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gluteus medius, so I'm going to have her keep up nice and tall. The TFL is by far the
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hardest muscle to get out of this exercise. We know that this TFL has a propensity
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to become synergistically dominant for a weak gluteus medius. So, first things
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first, I'm going to have Steph make sure that she is pushing with her glute med, that
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is she is pushing with this outside leg, and not reaching this way, to get over
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this way. So, go ahead and take a nice step for me. Good.
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I'm going to have you step back. You might have noticed a little something
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from Steph where her her feet led her knees, your gluteus medius, at least
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the weak fibers of your gluteus medius, are external rotators. Your TFL is an
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internal rotator, so if I let her internally rotate her femur, I'm going to
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get that TFL pretty jacked up. If I get her to externally rotate by keeping her
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feet straight ahead, and then leading with her knees, we get a lot more
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gluteus medius activity. This is why in this case I've put the band above her
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knees to try to queue her to push out against that band. Let's go ahead and
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see that Steph. Good. Feel that a little more in your gluteus medius? Good. The last
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thing that we can do to even increase gluteus medius activity more if that
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hadn't worked for Steph, which it did, that was great, let me have you go
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ahead and step back, since the TFL as a flexor, we can take the TFL out through
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reciprocal inhibition by adding just a little bit of extension. Now I'm not
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going to have Steph take a huge step forward, but if she takes a step that's
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just slightly forward, she'll go a little bit into extension.
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Not quite so much forward, so you're going to step to about where my
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foot is. Good. Go ahead and go back.This time let me have you lead with your
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knees a little bit more. Good. One more time.
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One queue that I like to use when people start reaching a little bit, which
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Steph is doing is, "I want you to barrel your shoulder to me, like you're going to
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knock me over". Good, and then she has to push. Alright, so there you go,
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gluteus medius reactive integration. You saw the form queues to take out all
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of those overactive synergists, being our quadratus lumborum, TFL and piriformis,
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the TFL being the hardest one, and a couple of queues that will help make that