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