00:00:0400:00:07
This is Brent, President of B2C Fitness, talking about our resistance training progressions
00:00:0700:00:09
for the lower body.
00:00:0900:00:12
The second progression in our relative flexibility progression is step ups.
00:00:1200:00:17
We started originally with squats, then as our mobility gets better we can progress to
00:00:1700:00:18
a step up.
00:00:1800:00:22
I'm going to have Salvina come out and help us demonstrate.
00:00:2200:00:25
Now, the form doesn't change for a step up from a squat.
00:00:2500:00:29
We still have the same kinetic chain checkpoints, the same alignment to worry about.
00:00:2900:00:32
So I'm going to have you go ahead and step up here.
00:00:3200:00:37
Good, we're going to be looking at ankle, knee and hip staying in a nice straight line.
00:00:3700:00:43
You want to be very careful to make sure that you don't see somebody's knee dive in.
00:00:4300:00:49
If somebody's knee does duck in they might not be ready for the step up exercise, or
00:00:4900:00:54
you may be able to progress them to a step up but start with a slightly smaller step.
00:00:5400:01:00
The lower the step is the less the need for dorsiflexion, the less the need for hip mobility
00:01:0000:01:02
to keep good form without compensation.
00:01:0200:01:09
The other form checkpoints we want to check, is our tibia torso angle, just like we did
00:01:0900:01:10
in our squat.
00:01:1000:01:14
So go ahead and step up, and I want you to step down half way.
00:01:1400:01:25
So we can see right here that Salvina's torso is parallel, or has the same angle as her
00:01:2600:01:29
In this case she's leaned back a little bit, but this is a hard position to hold.
00:01:2900:01:36
So go ahead and let me have you step back down, and back down.
00:01:3600:01:47
Now, the progressions for a step up, we can start with our normal step up, its a tough
00:01:4700:01:48
exercise unto itself.
00:01:4800:01:52
We can progress from a strength training perspective by adding resistance, so she'll hold dumbbells,
00:01:5200:02:01
and we'll use as heavy of dumbbells as we need to keep our rep range under 12 with good
00:02:0200:02:09
We can go for stability progressions by going to a step up with balance.
00:02:0900:02:13
So step up, balance, perfect.
00:02:1300:02:17
And then continue our progressions for stability by going through multiple planes.
00:02:1700:02:22
So we're going to go for a frontal plane step up, so she's going to step up sideways and
00:02:2200:02:25
balance, perfect.
00:02:2700:02:31
And our transverse plane progression, she's going to start facing forward, and end facing
00:02:3100:02:39
sideways, adding that turn or that transverse plane movement.
00:02:3900:02:42
One more try. Go ahead and step up,
00:02:4200:02:45
squeeze your glutes, draw-in, hold,
00:02:4500:02:47
absolutely perfect.
