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