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This is Brent coming at you with yet
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Rob and I will be geeking out over TVA activation, and glute max activation, and
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how are we going to progress these exercises. We've come up with a
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method that not only progresses both, but combines them, which, of course, increases
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the efficiency of our programs as well. I'm gonna have my friend Rob come out
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and help me demonstrate.
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Now, I have to warn you ahead of time, I'm going to go ahead and apologize
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for Rob, he has to turn his back to you.
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This is just so he can demonstrate the exercises. You need to be able to
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see his hips, and what's going on with his hips and reference to this wall.
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Let's talk about TVA activation to start. We use the quadruped position
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Notice that he has his feet tucked, they're in nice alignment here, so his kinetic
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chain checkpoints are in line: feet, knees, hips, and a nice straight spine.
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Now, what you have probably started to notice is, as soon as you start going
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through the progressions of TVA activation, as soon
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as they start any of the marching, or they start lifting legs, - and you can go
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ahead and lift the leg here and show it-
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they start doing this shift, this way. We don't want to shift this way. That
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takes everything out of alignment here.
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That's also a failure of his external rotators and abductors in this hip, to
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stabilize his hip.
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Regardless of whether that is part of our compensation pattern, we know that
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that is a common compensation pattern, we don't want to contribute, or create one,
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we want to find a way to get this stable, and that shift in the spine isn't
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going to help us out either.
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So, Rob has come up with this ingenious way of making sure we don't do this,
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and in the process has made this exercise incredibly hard.
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So, what Rob does, is he takes this yoga block,
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but you could use anything you can find in the gym that soft enough
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for somebody's knees to be able to handle. You just want to get
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their knee off the ground a little bit.
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Now, what you're going to see here is, as soon as Rob
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shifts his pelvis back in a neutral position, and you can use that
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martini glass queue I used in the first video where we pretend there's
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a martini glass on your back, try to get level, don't shake... as soon as he did that,
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he had to abduct slightly at the hip, which is of course going to activate his
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abductors and external rotators, so we're good here, as well as his multifidi on
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this side of his spine,
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so now he's nice and stable here. Queue the drawing-in maneuver.
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I can keep him from shifting this way by just going, 'okay Rob, you're not allowed to
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touch the wall. The wall is right there, if you feel it, you need to back off of it, don't
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lean into it'. Now he's totally set up, and, believe it or not, just doing this,
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is really hard.
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That little movement to take his knee off the ground, is
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super, super hard. If I want to make it a little harder, I can just have him lift
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this foot, and then go into a little bit more triple flexion to get that foot off,
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or triple extension. Good. This is actually the final progression we'll show.
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You could go with keeping the foot on the ground, or
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we could try this arm. Don't try this arm on the same side, same leg. It doesn't work
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out so well, we don't anybody falling over! You can work in some upper body
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stuff on this side. You can work in the lower body stuff on this side.
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Once again, shown that triple extension here...
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And then, of course, Rob was showing me this exercise, and I'm going, 'wow
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this is awesome, this is really, really tough.' Then I thought, 'well you know,
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we should probably do? We should probably just add glue max activation to this,
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and make it really, really tough'.
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So that's what we did! What Rob is going to do is move the
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block to his other knee now. He's going to do the exact same thing, I'm still
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going to keep him from shifting, except now, he's not going to be trying to stay
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away from the wall so much this way, as staying so that he can slightly feel the
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wall. That will keep him from shifting toward me, and then what I'm going to
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have them do with this side, if you guys remember with the glute max, our
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overactive synergists our erector spinae, which we know we already have out
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because of our position, and the fact that he's going to draw-in real hard, and
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then the biceps femoris, which we are going to take out by having him extend his
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knee, flex is quad really, really hard, and then we have posterior fibers of adductor magnus.
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The way to get that out is by abducting into the wall a little bit.
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He can go ahead and point his toe, going into plantar flexion for me, so we
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reinforce triple extension. So, we have TVA activation with the quadruped, and now
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he's actually perfectly set up to go ahead and give me some nice hip
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extension, which, of course, is going to be great
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glute max activation.
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So if you've been working on TVA activation already, and glute max activation
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already, this progression is a wonderful way to take it up a step, increase the
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need for stabilization, increase the need for coordination,
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as well as get these two exercises together which is going to
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make your program more efficient. Now, we did talk about a couple ways we could
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progress this.
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Rob is really fond of the half foam roller under the knee.
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You could use the half foam roller under the knee for the TVA progression, or the
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glute max progression.
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So why don't you show the glute max activation progression. Good stuff! And
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you can see, this just increases the need for stability, and increases the need for
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coordination.
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Good! Then, of course, we could progress this farther by just doing
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something simple like add an ankle weight to this leg, and we could start
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with above the knee, and then at the ankle and increase weight over
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time. You can experiment with time on this, do this for 60 seconds on each side.
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You could do it for your reps of 12 to 20 repetitions on each side,
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our normal activation stuff, and you're going to do that one to three set range.
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Thank you very much Rob, I know that was a tough video for you!