Be more efficient when you work out! Tips from Brian Bradley

hey guys brian bradley here from the egoscue method let's get you guys some exercises going to set you up for this long walk to israel and i know you're doing this over a certain amount of weeks but we're going to get your body stronger and better aligned as this goes along so come with me here we go i'm going to have you stand up and you're just going to get your feet pointed dead straight ahead and about fifth width apart any little deviation of that where your feet were going to turn out like this that means your body's kind of walking like this versus get your feet pointed straight ahead and keep them dead straight ahead as i take you through these exercises so in the standing position you're going to relax your shoulders put your hands in this open fist so here's a fist and just open it up so i can see your palm and your thumbs forward drop that shoulder pull the shoulder blades together come up to the side with me and we're going to do 40 of these shoulder blades pinned together one two three four five six [Music] keep your elbows locked out fifteen twenty shoulder blades pinned together palms are down circling forward relax your arms go to the same thing down back come up turn your palms up circle up and back towards your thumbs 40 times keeping those shoulder blades pinned together the entire time your feet are straight in this because i need them straight to trap your hips remember what we talked about on day one you are either a hip driven athlete or you are not and not being one is going to hurt you in the long run because then your spine and your shoulders are going to compensate 37 38 39 40. okay shake it out now we're gonna work on this muscle right here i want you to just stand with your feet straight again and i want you to do this so watch this sorry about the view but i want you to go one two three four five six you go to 20 of these if you can't get the glute to contract like if you feel like your butt muscle is not really working then just turn your feet out 45 degrees and do 20 there first that will help facilitate the muscle when your foot is pointed straight ahead remember our goal is to make you a more efficient runner a more efficient walker a more efficient person getting up and down off the toilet getting in and out of a car just walking up and down stairs it is absolutely critical to get your body here to support you in the sport of walking to israel okay so you're going to start out with the arm circles 40 times each way and then you're going to squeeze and release your butt muscles for a set of 20 walk around do another set and then do another set and this is both sides of the butt cheeks squeezing and releasing and then we're going to do this exercise get your feet pointed dead straight again fist width apart put your hands the base on your lower back put your fingertips on the top part of your butt the first movement is this tilt the butt up so you're sticking your butt out hold your elbows together as if you were trying to touch your elbows and then you're going to tilt forward so from the side view i look like this and the arch is still here what i didn't do was this i didn't bend over and round my spine stay in this position hold back with your quads tight 30 seconds to a minute with your feet pointed straight ahead and when you're done get going on your walk again brian bradley from the egoscue method and if you guys need me you can look under the brian bradley on instagram and facebook and twitter thank you guys i really appreciate your time