Name: Single Leg Touchdown with Scaption and PNF Carry Away
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 4 min 3 s
Description: Learn the single leg touchdown, a powerful exercise to improve balance, strength, coordination and flexibility using scaption and PNF carry away, with this step-by-step video tutorial.

English captions

https://stream.mux.com/gQq91YILjwFHRq00nrhv1tOIDucsXaHm006k01RdYcSD3A.m3u8

Learn the single leg touchdown, a powerful exercise to improve balance, strength, coordination and flexibility using scaption and PNF carry away, with this step-by-step video tutorial.

Introduction to Integrated Exercises

Demonstration of Single Leg Touch Down to Scaption

Single Leg Touch Down to PNF Carry Away Technique

Advanced Modifications and Proprioceptive Challenges

Single Leg Touchdown with Scaption and PNF Carry Away

This is Brent, President of B2C Fitness and we're talking about the single leg touch down to scaption, and the single leg touch down to PNF carry away, one of my favorite integrated exercises. Now, one of the prerequisites for all integrated exercises, is that we can do all of the exercises that the integrated exercise includes, before we start trying to put them all together. So you might want to go back and look at the single leg touch down video that we've already published, or the scaption video, or the PNF carry away, just to see the finer points in form and technique for those prerequisite exercises. I'm going to have my friend Leeann come out and help me demonstrate how to integrate these exercises, and we'll talk about some of the benefits of this integrated exercise pattern. So Leanne's got the weight in this hand, which means we're going to work this leg, so I'm going to have her raise this leg off the floor, just a tiny bit. Now Leanne is going to go ahead and reach down, touch as far as she can maintain optimal alignment, come up, squeeze her glute, draw-in, and then go into scaption. Now, you guys can see that just by going on one leg she has to work just to keep her pelvis level. That's a whole lot of gluteus medius strength, to try to keep frontal plane stabilization, and then when we have her bend down and touch, now her glute max has to work to extend her hip. So this becomes an incredible glute activation and strengthening exercise, that gets even harder when we reach out this way, creating more of a lever arm, a larger moment arm in the frontal plane, for this glute to stabilize. So let's go ahead and try that one more time. For those of you guys who have watched some of our subsystem integration videos, this is a huge exercise for both lateral subsystem integration, as well as posterior oblique subsystem integration. This exercise can be used for either one. Good. We're going to go ahead and progress from this exercise, to one of my absolute favs, which is the single leg touchdown to PNF carry away. So all the stuff we were talking about before, she's using this arm, so now she's going to use this leg, which means I'm going to have her raise this leg slightly off the floor. All of the stuff we were talking about before is still happening here, so the frontal plane stabilization of her pelvis since she raised one leg, she's got a larger moment arm in the frontal plane, but now the PNF carry away we get a little different thing happening, I'm going to have her go ahead and touch down. You'll notice immediately that now resistance isn't down, it's pulling that way, so as she pulls this way her body not only has to stabilize a frontal plane moment arm, but a moment arm trying to pull her this way. So her glute has to externally rotate her hip to keep her neutral. So the glute max and glute medius in this exercise, get a huge amount of work as they get pulled into internal rotation, pulled into flexion, they have to work out against it, and then we get all of this wonderful activity in the shoulder, using our PNF patterns, in this case a PNF carry away, adding external rotation and horizontal adduction to our shoulder activity. You feel that in your glutes? -Yeah.  One more. She's drawn-in, glutes tight, keeping good alignment of her spine. Now if we wanted to get really tricky we could start adding our proprioceptively enriched environments, maybe using a thinner Airex pad than this to start off with, a half foam roll, or discs, or maybe even a BOSU ball or balance ball if somebody is really really advanced. I hope you enjoy these integrated exercises. Thank you Leanne.

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