Episode 5: Broomstick Gladiators
February 2, 2012 in Audio, Episodes
Broomstick Gladiators teach you to coordinate the muscles in your body to work effectively as a unit. You are developing the muscles of your thighs, glutes, chest, back, arms and core in this exercise. The exercise may be beneficial for daily activities like shutting a big gate or pushing your car out of the snow filled ditch.
LISTEN:
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HOW-TO:
- With a broomstick and a partner, place both hands on the broomstick.
- Bend the knees slightly, keep the head and chest up, keep the shoulder blades back and down and tummy tight.
- Keeping the elbows up, push on the broomstick as the partner does the same; resist the force they exert on you.
- Step back on alternating legs as you let your partner overcome you but do not stop resisting completely.
- Step forward on alternating legs as your partner allows you to overcome him/her.
- Alternate back and forth between overcoming your partner and allowing your partner to overcome you.
DEMO:
The one-leg scale is a great exercise for balance, flexibility and muscular development of the glutes (bum muscles) and hamstrings. It’s a very effective exercise for teaching proper “hip hinge” technique which is used in everyday activities that require you to bend slightly forward, like placing your child in the car seat or putting a case of beer in the back seat of your car.
The crocodile walk works the core and oblique muscles (part of the six pack). This one helps strengthen your spine for doing things like lifting.
