0:03 This is Brent, President of B2C Fitness, and we're doing reactive integration 0:08 exercises, these are those exercises designed to increase the firing rate at 0:13 which our under active muscles fire. So, in this video, we're specifically talking 0:17 about the traps, as upward rotators of the scapula, as well as our external 0:22 rotators, being our infraspinatus and teres minor. This is a tricky exercise, 0:27 this is not an exercise you're just going to throw at anyone. In 0:31 fact, I would consider this reactive integration exercise, probably, the last 0:36 of our upper body reactive integration exercises, within a progression of 0:40 exercises. I'd probably start with that serratus anterior activation from the 0:45 serratus anterior reactive activation video we did before, as well as the 0:50 external rotator reactive integration with the body blade, before I went on to 0:55 this exercise. I'm going to have my buddy, Mike, come out and help me demonstrate this 0:58 exercise, and show you where the complications come in. It works great 1:04 for our athletes. Go ahead and get down, knees on Airex pads. Now, the Airex pads 1:10 are just there to have a nice soft surface for his knees to contact with, so 1:13 we don't rub his knees into a hardwood floor. I'm going to make sure he's drawn 1:17 in, glutes are tight. What Mike is going to do, is a PNF carry away pattern. Of 1:23 course, he's going to have to catch this medicine ball while he does it, but first, 1:27 I'm going to have to demonstrate what that PNF pattern is going to look like. He's 1:30 going to start in the fully extended position here, so abduction of the 1:35 shoulder, horizontal abduction of the shoulder, external rotation. I'm going to 1:41 make sure his scapula is in a good position, the way I'm going to do that is 1:44 have him go down, and back, with the scapular depression and retraction. His 1:49 arm, in this position, with his shoulder blades down and back, will force upward 1:56 rotation. This is important for the exercise that we're about to do, because 2:00 now I know his traps are active here. I'm then going to have him catch a ball 2:05 overhand, I'm going to throw it this way, he's going to catch, decelerate that ball down 2:10 toward his opposite hip, so now that's adduction and 2:13 internal rotation, as well as keep his nice, scapular position, which more than 2:19 anything means, I don't want to see him go here. I don't want to see elevation. I 2:23 want to keep his head mechanics good, so he's going to try to keep his head up 2:27 as much as he can, allowing him enough head movement so he can watch the ball. 2:31 He's then going to go back into our PNF carry away, so external rotation and 2:37 abduction, throwing the ball back to me. What that's going to look like, is 2:41 kind of like an exaggerated finger roll layup, so he's going to lay the ball up 2:45 to me, and then I'm going to throw back. He's going to catch, decelerate, keeping good 2:49 mechanics, and then just throw back. As you can see, just being able to catch a 2:54 medicine ball, this is going to be fairly challenging, and that's where the 2:58 progression of this exercise comes in, it being one of your final progressions. 3:03 Now, the medicine ball we're using, is a small sand-filled medicine ball. Mike is 3:09 a fairly large guy, a very good athlete, so this is 4 pounds and softball sized, this 3:15 is going to work for Mike. I'd probably start with a two-pound baseball sized 3:19 ball, if I was doing this for the first time with somebody. So, I'm going to have Mike 3:24 start in this PNF carry away position, I'm then going to stand here, at his side, so 3:29 he can still see the ball, and I'm going to throw it across his body. He's going to 3:34 catch it overhand, decelerate and throw it right back in that layup that we 3:38 were talking about. Notice he kept very good posture here. So, decelerate, and 3:44 lay up. Watch that you don't elevate at the last minute, alright. Glutes tight, 3:49 abs tight, good. Shoulders down, great. You guys are going to do 10 to 20 repetitions, 3:56 one to three sets, and once again, this comes after our release and stretching, 4:02 our isolated activation, we're then going to do our 4:06 reactive activation, and some sort of whole body, or subsystem integration exercise. I 4:11 hope you enjoy this exercise, it's a tough one. How does your rotator cuff 4:15 feel Mike? -Warmed up! Warmed up, and ready to go! Hope you guys have fun!
