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