0:03 This is Brent, president of B2c Fitness and of course we are doing our single leg balance 0:07 with a reach, or single leg balance with excursion exercise. 0:11 This exercise is great for stabilization, as well as being a great integrated stability 0:16 exercise for those individuals with lower leg dysfunction, as it's going to focus on 0:21 the strength of our inverters of the ankle, as well as our gluteus medius. 0:24 I'm going to have my friend Leann come up and help me demonstrate this exercise. 0:29 Now the first thing I should probably note is I have Leann looking a little goofy here. 0:36 She's pulled up her pant legs so that we can see the most important part of this exercise 0:41 which is going to be he foot-ankle complex, and how that aligns with the rest of hip and 0:46 knee. 0:47 The first thing I'm going to have Leann do is move her feet so that her second toe is 0:52 pointing forward. 0:54 This will be optimal alignment. 0:55 I've aligned her second and third toe up with her patella, they're underneath her hips. 1:00 Of course I'm going to mind the rest of my kinetic chain check points making sure hips 1:04 are nuetral, shoulders are down and back, and her head is nice and squared, ear over her shoulder 1:10 So, we've got all our kinetic chain checkpoints in line, lets go back to our exercise cueing. 1:14 I want to make sure Leann maintains her median longitudinal arch, so that's this part of 1:21 your foot, the inside of your foot that shouldn't be touching the ground. 1:26 So she might need to press her first MTP, or that's the ball behind your big toe into 1:33 the floor and really try to focus to maintain that arch, you got that? 1:39 From there, the next part's, well, easy for me to cue not so easy to do. 1:46 I want Leann to stand on one leg, leaning as little as she possibly can. 1:52 So let's go ahead and stand on one leg, of course to maintain hip stability, she's going 1:57 to have to use one of my favorite cues, which is "hold a dollar bill between your cheeks". 2:02 Or a hundred dollar bill between your cheeks, that'll get her glutes firing, the gluteus 2:07 medius firing, keeping her nice and stable. 2:10 And this is the first part of the exercise. 2:12 Leann is this challenging? 2:14 This is challenging, just to maintain a single leg, imagine I have a plumb line going straight 2:21 down through the center of her nose, center of her sternum and the center of her feet, 2:25 she's not leaning. 2:26 So I'm really trying to maintain optimal alignment. 2:30 Just holding this is getting her gluteus medius fired up, I guarantee she starts feeling it 2:35 in her ankle and the bottom of her foot. 2:38 So if we can do this for lets say, 60 seconds, that's pretty good. 2:43 From there maybe we'll progress. 2:44 So the progression is where the reach, or the excursion comes in. 2:48 So the first excursion we're going to do is have Leann reach out forward, this is our 2:53 sagittal plane reach. 2:54 She's going to reach out as far as she can, without losing that optimal alignment, without 3:00 losing the arch of her foot, and without losing her gluteus medius activation. 3:05 Go ahead and bring that back. 3:08 The next one would be a frontal plane reach. 3:11 Alright so that's going to be out to the side. 3:13 Of course I can help Leann out here a little bit by having her go out and slightly back, 3:20 this will cue this gluteus medius to fire as well, rather than her TFL which is going 3:25 to be overactive in those individuals with lower leg dysfunction. 3:28 So she can reach out, making sure she maintains the arch of her foot, gluteus medius contracted 3:34 on this side, she's not leaning too far this way. 3:43 And then of course from there we can go to a transverse plane reach. 3:49 So transverse plane reach, she's going to reach around, back almost at a 45 degree angle 3:51 with this leg, while trying to maintain optimal alignment on the leg she's standing on. 3:57 And that's a challenge, we've actually done a couple takes of this video, she's started 4:00 to get a little sore. 4:02 So, you guys can set up a clock face if you wanted to and reach towards different numbers 4:06 on the clock. 4:08 You guys could reach sagittal, frontal, transverse. 4:12 You guys could progress and do all sagittal for a while, and then once they got that do 4:17 all frontal for a while. 4:18 I would say that most of the time, the frontal plane reach is the toughest. 4:23 That's the one that usual has people collapse, that's usual where they try to lose that gluteus 4:29 medius contraction and start to lean. 4:31 You guys could set this up as either reps, slow and controlled, or you guys could set 4:36 a stop watch. 4:37 Now I think the biggest mistake made on this exercise is people tend to underestimate it. 4:41 It's tough guys, if you maintain alignment, maintain your cueing, just 15 seconds you'll 4:47 start to feel it. 4:49 60 seconds is tough. 4:50 And I have to give a shout out to my boy Rick, who I've seen do this to people in workshops 4:57 for up to 2 minutes to the point where he renamed it "the single leg excursion of death". 5:03 Because he'll do it to you for so long, so hard, gets your gluteus medius so fired up, 5:08 you're going to wish you only had one leg. 5:10 I hope you guys have a lot of fun with this exercise, thank you again to Leann for demonstrating 5:15 this exercise, not for 1 take but multiple. 5:18 And I'll talk you guys soon.
