The term gluteal amnesia has gotten a lot of attention lately and for good reason. Our love of sitting is causing our gluteal muscles to become weak. When we are seated, the gluteal muscles are stretched, while the hip flexors in front are contracted in a 90º angle and therefore short- ened. Overtime, the hip flexors become tight, and the glutes become slack. This scenario inhibits the gluteals from doing their job of hip extension and eventually they quit activating like they used to or when needed. We would all likely agree we shouldn’t have weak gluteal muscles, and some appreciate the aesthetic of a well-developed backside. But if this is not your primary fitness motiva- tion what is the big deal if your glutes are a little overlooked? I mean what does strong gluteals even mean? Does it mean hypertrophy or size? Does it mean doing some kick- backs each workout and checking off the “glutes” box? Are glutes really a big deal? The answer is a resounding YES! Diminished gluteal strength can adversely affect the entire kinetic chain above and below the glutes. They are the base of the core and help stabilize your upper body and they are also at the top of the legs to help hold your weight and move you. I’d say that’s important. When they are overlooked, the effects can be dramatic. Basically, this large complex of muscles will inhibit other areas of strength and abilities including balance, postural alignment, injury prevention, mobility, and a general sense of well-being. And that’s just for the average person. Athletic performance is also hindered when gluteals are out of balance in relation to the rest of the musculature and movement and power needs. If the low back or quads are tight when performing gluteal exercises, it could be related to weak glutes. Weakness in the gluteals is also very commonly associated with pain in the lower back, hips, knees, and more. So, incorporating well rounded gluteal training can improve pain and balance. Those two points alone impact daily movement and quality of life. Not to mention a better golf or tennis game. Key to developing healthy gluteals is variety. First, variety in gluteal muscles worked. A common, but big, mistake is to focus on the gluteus maximus and to neglect the smaller gluteal muscles. But the gluteus minimus and gluteus medius are vitally important for healthy hips and back and for balance; all the gluteals need to be worked. Second, is variety in programming components including range of motion, open and closed chain movement, lever direction, foot and body positions, long and short levers, and load (gravity, water resistance, drag, etc.) Third, is variety for incorporating fast and slow twitch muscle fiber activation exercises. Proper gluteal training is finally starting to get the attention it deserves. Focus a little more on working your clients’ glutes and expect to hear the positive testimonies about pain relief, balance, strength, and even sleep improvement! AUTHOR Katina Brock is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Katina and the sessions she is offering. Wet Barre™: More Booty By Katina Brock Continued from page 28 To facilitate this, I divided the class into pairs, one next to the wall and the other next to the lane line. Those next to the wall did exercises using the wall while their partner performed strength for upper and core muscles with buoy- ant hand bars. Both groups received instructions for the designated exer- cises; they switched places and exer- cises on my cue. Each segment was composed of four exercises that were challenging but not complicated. The exercises were repeated twice. Why? The second time muscle memory is activated, so movements are usually done bet- ter, with more strength and accuracy. Each exercise was performed for 30 seconds, with 15 seconds to switch places and exercises. After repeating the first segment, as a transition into the next segment, everyone traveled for two minutes with different patterns such as sliding, running, walking, etc. Throughout the season, I used differ- ent formats (intervals, circuits, deep and shallow) and experimented with different types of resistance equipment to keep each class familiar (for good performance) yet varied (for moti- vation and adherence). My sessions were 60 minutes, but this format could be adapted to other time frames. Organizing an effective, challenging workout can help overcome the chal- lenge of limited pool space while still motivating participants to exercise at their full potential. And just maybe, the limited space will go unnoticed. EXAMPLE • Wall Kick Forward (R leg, L leg, V kick both legs, R, L, Cross kick both legs. 30 seconds • Hand bars. Biceps & Pectorals. Hook right, left, then both arms twice. 30 seconds. AUTHOR Mushi Debora Harush is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Mushi and the sessions she is offering. March / April / May 2023 | Akwa | 29
