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This is Brent, President of B2C Fitness, talking about our resistance training progressions
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for the lower body.
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The second progression in our relative flexibility progression is step ups.
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We started originally with squats, then as our mobility gets better we can progress to
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a step up.
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I'm going to have Salvina come out and help us demonstrate.
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Now, the form doesn't change for a step up from a squat.
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We still have the same kinetic chain checkpoints, the same alignment to worry about.
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So I'm going to have you go ahead and step up here.
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Good, we're going to be looking at ankle, knee and hip staying in a nice straight line.
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You want to be very careful to make sure that you don't see somebody's knee dive in.
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If somebody's knee does duck in they might not be ready for the step up exercise, or
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you may be able to progress them to a step up but start with a slightly smaller step.
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The lower the step is the less the need for dorsiflexion, the less the need for hip mobility
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to keep good form without compensation.
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The other form checkpoints we want to check, is our tibia torso angle, just like we did
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in our squat.
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So go ahead and step up, and I want you to step down half way.
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So we can see right here that Salvina's torso is parallel, or has the same angle as her
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In this case she's leaned back a little bit, but this is a hard position to hold.
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So go ahead and let me have you step back down, and back down.
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Now, the progressions for a step up, we can start with our normal step up, its a tough
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exercise unto itself.
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We can progress from a strength training perspective by adding resistance, so she'll hold dumbbells,
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and we'll use as heavy of dumbbells as we need to keep our rep range under 12 with good
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We can go for stability progressions by going to a step up with balance.
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So step up, balance, perfect.
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And then continue our progressions for stability by going through multiple planes.
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So we're going to go for a frontal plane step up, so she's going to step up sideways and
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balance, perfect.
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And our transverse plane progression, she's going to start facing forward, and end facing
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sideways, adding that turn or that transverse plane movement.
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One more try. Go ahead and step up,
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squeeze your glutes, draw-in, hold,
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absolutely perfect.