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This is Brent coming at you with another
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progressions video. In this video we're
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going to do progressions of vastus medialis obliques activation or VMO activation.
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Now admittedly this is not one of my favorite activation exercises. I do
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believe that most knee issues come from either ankle or a hip dysfunction and it
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is more important to address those issues to ensure that the knee functions
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optimally, but most VMO activation exercises the VMO is still important. Do
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work on terminal extension all right, in that terminal extension that last few
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degrees of extension is very important to function. I'm going to have my friend
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Leanne come out she's going to help me demonstrate this exercise. The first
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thing we're going to start with is an exercise we actually already did in
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something called quad sets and progressions. We're going to do this just to
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start stimulating her quad before I take her into a more integrated movement
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pattern. Now if this is a progression, I'm working towards the end, I'm trying to
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get Leanne back to her tough mudders and all the other crazy races that she does.
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Alright I'm going to work on just that terminal extension. So the way we work on
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range of motion with quad sets because we put the foot up on a pillow or a dowel,
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or this pillow thing, we go ahead and put a little towel under their knee as a
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tactile cue, and now I have her try to squeeze the towel, and since this is
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raised up she works on that end range extension. To resist that this almost
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goes back to what I was talking about before with ankle and hip being more
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important to knee dysfunction. I'm actually going to resist her through
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tibial tibialis anterior activation and then the quad set, and just the whole way
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this lever is set up she will get some resistance on her quad. I'm going to have
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her use that 2-4-2 count all right. So she's going up for two, holding that
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isometric for four, and then back nice and slow for two. I'm going to have her do
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12 to 20 reps this is the first exercise. Then to get her further warmed up to
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start integrating this I am going to go ahead and progress that TKE, that total knee
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extension you guys saw in a previous video. So let's go ahead and flip this
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Now what Leanne's going to set herself up to do, is it's gonna look like she's
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setting up for that total knee extension exercise except I'm going to have her take
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a step back with this foot now, and she's going to set herself up for a static lunge.
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So it's that same exercise that still resisted terminal knee extension, only
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now I have her working through a larger range of motion and a little bit more
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functional pattern. A couple of notes here guys;
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notice that the band is not set up straight this way, I don't know if you
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can see that on the camera but I have a little bit of an angle this way
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to try to pull her into adduction and internal rotation. What that's going to
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stimulate is abductor an external rotator activation, aka glute stimulation.
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I want her to use her glutes as much as possible. Alright so we know that a lot
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of knee dysfunction happens from that inability to eccentrically decelerate
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that adduction and internal rotation force, we need as much glute activity as
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we can. So she's going to go ahead and reach down with this hand, touch that toe so
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she's lengthening her glutes maximally by internally rotating,
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flexing, now she's going to squeeze her glutes, squeeze her quad and lock her
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knee on the way up, making sure she's driving through this front leg. She's
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going to go ahead and do this let's say 19 more times, you got it in you? Sure. You
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guys can up the resistance on these bands, this exercise can be done with a
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fair amount of weight. I know my larger athletes use the cable column and we
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actually use it, if you guys have ever seen those straps for the the hanging leg raises,
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which I'm not recommending, we'll use those same straps put them around the
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lower leg, so that we can use a cable column machine and get up in a little
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bit more weight. I didn't say you could stop. Oh.
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Alright so this is our progression from TKE's
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to make sure we're getting more glute stimulation, we're making sure that we're
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activating the quad through a larger range of motion. We're getting better VMO
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activity, at least what we can throughout a larger range of motion, and getting
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Leanne more prepared for the activity she does, in this case sport being all of
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these adventure races. I guess you'd call them being the tough mudders and the
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zombie runs, and everything else she does. I hope you guys enjoy these progressions,