0:02 This is Brent, President of B2C Fitness and we're talking about our lower body 0:06 resistance training progressions. We've already gone through our squat with 0:10 modifications, we've already gone through our step up as well as our frontal plane 0:14 and transverse plane step up, and then we started on our lunge progressions with 0:18 sagittal, and then lateral or frontal plane lunges, and in this video we're taking 0:23 it up another notch, with our transverse plane lunge progression. Now, at this 0:28 point, which actually started as soon as we started incorporating lunges, we 0:33 should have almost optimal extensibility, being that when we do that overhead 0:37 squat assessment we should see no feet flatten out, no feet turn out, our knees 0:42 shouldn't be ducking in, we shouldn't have any of an anterior pelvic tilt, no 0:46 excessive forward lean, all that stuff needs to be cleared up before we start 0:51 putting lunges into our resistance training program. If you guys are using 0:56 other assessments like goniomtery and strength assessment, by the time you get 0:59 to the transverse plane lunge you are going to need good hip internal and 1:03 external rotation, good dorsiflexion, our muscle strength tests should be four out of 1:09 five, so if you are using the gluteus medius, gluteus maximus, tibialis 1:13 anterior, tibialis posterior, strength assessments, those should be like 1:17 four out of five by this point because it's going to require a fair amount of 1:21 strength and neuromuscular control, just to eccentrically decelerate and control 1:25 this movement pattern. I'm going to have my friend Laura come out, help me 1:28 demonstrate this movement pattern so you can see where the trickiness comes 1:32 in. Alright, so, let's get into how to teach this movement pattern. It's just a 1:39 sagittal plane lunge with a twist. So if you have already seen the sagittal 1:43 plane lunge video, you actually, for the most part, know how to do this 1:47 exercise. The only difference is we're going to start with a step out. So what 1:52 I'm going to have Laura do is I'm going to have her take a quarter turn, she going to 1:56 start facing the camera and then facing that way, and as she takes the quarter turn 2:01 she's going to pivot on the ball of this foot, and then as soon as she lands her 2:07 heel on this side, she's actually going to go down into a sagittal plane lunge 2:11 mechanic, the same mechanics that we already used in those previous videos. So, 2:16 once she's gone through her sagittal plane lunge mechanic in this first 2:20 progression, I am going to have her just step through and come to two foot 2:23 stabilization. So you ready? Let's see that quarter turn out, good, step through 2:31 and stabilize. So there you go. That was the transverse plane lunge. All she 2:36 did was a quarter turn sagittal plane lunge. Let's look at form really quickly. To 2:41 look at form I'm going to have Laura turned her back to you, I apologize for that, 2:46 but then she'll step out, so you can see the outside leg here, so go ahead and 2:50 let's step out, good, pause at the bottom, and right there you can see it's just 2:56 the squat mechanic. So her torso and tibia are parallel angles, all of her 3:02 kinetic chain checkpoints are in line. Her feet, ankle, knee, hip, her spine's nice and 3:07 straight, and her head is in line with her shoulders and her hips. You already knew 3:11 all that stuff, it's the same kinetic chain checkpoints we use in every video, 3:14 and this tibia torso angle is the same that we use in all of our lower body 3:19 progressions. Go ahead and step up there. Great job. Alright, so let's start going through the 3:25 progressions of a transverse plane lunge. We start through with that step through 3:29 lunge into 2-foot balance. But then if I want to take it up a notch I can have 3:33 her go through a step through lunge to balance, so that she ends up landing on a 3:37 single leg, so let's go ahead and see that one. Make sure she's squeezing her 3:45 glutes, drawn-in, and it looks great. Great job, Laura. Good let's see one to the 3:52 other side. 3:56 You can have had people go back and forth doing one leg at a time for your 4:00 desired reps, or you could have all on one leg and then all the other leg. 4:04 This progression looks great for Laura, so we're going to take it up 4:07 another notch. Now, we've been doing a step through lunge mechanic. This 4:12 requires her to eccentrically deccelerate and stabilize that transverse plane 4:17 motion, but then she doesn't have to generate enough force to bring herself 4:22 back, she just has to kind of keep going with that momentum. Now I'm going to ask 4:26 her to generate a little bit more force and step back to her original position. 4:30 So she's going to turn, and then come back and stabilize on two feet. 4:47 You can see that form 4:49 looks pretty, good she's stabilizing pretty good, she's needs to twist on that 4:53 foot a little bit better. Alright, let's try the other way. 5:03 This is actually pretty challenging for Laura, this might be the progression that 5:07 I stick with for now, but I do want to go ahead and show you the 5:10 final progression for a transverse plane lunge, which is going to be a step back 5:14 pattern, but she's going to step back to single leg balance. So let's give 5:20 one of these a shot. She's got to step back hard enough to stabilize on 5:27 this one leg and Laura does a great job there. Good. Now, if you wanted to progress 5:31 further you could, of course, use an Airex pad, but obviously you can see that this 5:36 is a fairly challenging exercise already. Before you get to an Airex pad it's 5:40 going to take a pretty advanced individual a pretty long time to get 5:43 comfortable with just this. Of course you can increase the weight to keep you 5:48 within the rep range that you're looking for. I will forewarn, this is not 5:53 an exercise I would use for max strength training, for power training, so 5:58 that super heavy or super intense rep scheme of 1-6, that's not where this 6:04 exercise belongs. When I'm doing either my strength training, or my stability or 6:09 endurance training, I'm either between 6 and 12 reps, 12 to 20 reps, and that's 6:14 when this exercise is going to be incorporated into somebody's program. 6:17 I hope you enjoy the video, I hope you guys enjoy these transverse plane 6:21 lunges and have a good time with it. Thank you.
