♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous
physical therapists on the internet.
- In our opinion, of course Bob.
- Today, we're gonna show you
the leg strengthening program everyone should do.
No equipment, three times a week,
which means no excuses, right Brad?
- Say no more, Bob.
- You can use equipment.
We're gonna show you some stuff you could use but
really, you should get by without it.
- Yeah, fair.
- So, by the way, if you're new
to our channel, please take a second to subscribe to us.
We've a variety of videos on how
to stay healthy, Fit-bit free,
and we upload every day, and we're
also going to keep you motivated.
Also, go to bobandbrad.com, go to the giveaway section.
We're always giving something away.
This week, we're giving away the knee glide.
This is a device you can use after
knee surgery, before knee surgery,
also with knee arthritis.
- That's right, Bob.
- Go to Facebook, it'll be pinned
at the top of the page, the contest that is.
Also, go to Twitter, Instagram,
or TikTok if you want a 60 second version of our program.
So, these are just six exercises, these are ones I do.
You know, years ago, Brad and I
thought I don't need to do leg
strengthening exercises, I run.
- Right.
- But running does not strengthen
your legs to a large extent.
- No, it's a good endurance exercise.
Good circulation, good for the
cardiovascular system, but it
doesn't really strengthen the muscles.
- So let's get started here, Brad.
- All right.
- The first one that you should
do is-- oh jeez, I almost lost
my balance there, is I want you
to do some prisoner squats or posture squats.
Prisoner squats are you put your
hands behind your--
- Do you know this from experience?
- Yeah, I do.
Get up against the wall, Bob.
So, you're gonna squat down, you're
trying to keep your knees behind back.
Yeah, here, show'em Brad.
Try to, even that you're still
a little bit, there we go.
- Perhaps we'll use a visual,
that's an interesting concept.
- So, you're trying to keep your
knees so they're not going past the toes.
If you have a lot of trouble with that,
you might even use the ball.
You wanna just show the ball on
the wall, will you Brad?
Why don't you show it on this wall first?
- The ball on the wall.
- So this, again, this would be
equipment, obviously, that you need.
- You cannot do it with a wall like this.
We're just doing to so you can see the angle.
- Yeah, so now it's real easy to keep the knees.
- Here, I jus, I think maybe I can do it down here.
There we go, okay.
- Sure, it's real easy to keep
the knees well behind the foot.
And, also, what you can find with
this is that if you have sore knees, this is a lot easier.
And you can do shallow ones.
- So, this would be wrong, you
know, if we're like that, right?
That's incorrect, okay.
- So, I do like posture squats
or prisoner squats which are almost the same.
And I just, I lean back and I
go down as low as I can go, which
is not that low, but I do at least,
I do like 20 to 30 of these things.
- Oh really?
- Yeah, so.
- So, it's like if you're at a
basketball game you're gonna cheer.
- Well, what it's doing is it's
working all the those posture muscles.
- So I'll be the scapula, all of these, and it is amazing.
You don't know it until you do it,
but you really feel these muscles working when you do that.
- This, these, my arms start to
fatigue, my shoulders start to fatigue.
- As well as the legs.
- Yeah, yeah, all right, so posture
squats or prisoner squats.
You're then you're gonna do, you
wanna get the inner thigh and buttock and quads.
So, you're gonna do some lateral lunges.
And, basically, you're gonna step forward.
I usually throw a little squat
at the end of it like that.
- You do, yeah.
So, are you reaching out as far as you can?
- As far as I can go, which is not very far.
Again, this is for the elderly too (laughs).
- So, you're using these muscles.
- Inner thigh, yeah, you can definitely feel it.
- You could do these right along
your countertop if balance is an issue.
You know, you don't have to go
real far if you don't want to,
it's still gonna work those muscles.
If you wanna use a stick or a cane,
you know, you could do this.
- Yep, there you go.
- It's kinda like dancing, there you go.
- Oh, good lord.
All right, next one, we wanna
get the muscles on the hip abductors.
The muscles on the side of the leg.
So what I do, this is actually,
I'll show the beginner and I'll
show you the advanced, all right Brad?
So, I just do these on the floor.
The beginner would be, very simply,
to lie on your side and you're
gonna go ahead and work on it like this.
- So, he's working that hip abductor
which is really important for how you walk and stability.
- For balance.
- Yes.
- Toe pointed straight forward, not to the toe pointed up.
- [Brad] Yeah, right here.
- But now, to make these a lot more
difficult, I actually do double ones.
So, I get on my side like this,
onto my elbow and actually lift
up so this one's really working.
This one's got resistance, the lower one.
And the upper one's working at the same time.
So I, this one is a good workout.
- Now, I have to admit, my back
was spinal sepsis, I've tried
these and it does not tolerate it, it hurts it.
If these create pain or in your
back, then you don't wanna do them.
- Yeah, and I always just go to fatigue on these, Brad.
So, I mean, I'll do 15, if I can
get there, but, what'll find,
is that after I do the lower one
and I flip over, that one's already tired out.
- I'm over here, Bob.
- Oh, there you are (laughs).
All right, hamstrings.
You could do this off a chair,
off the floor, off a ball, there's
a lot different ways you can do this.
I mean, you can start off the
basic way, just doing bridging.
So, I'm working the hamstring here.
- But, the further your heels are away
from your buttocks, the more the hamstrings work.
- I almost feel cramped with all those thrusting neatly.
- You do have to be careful about cramps.
- Yeah, works out fine.
You can do it on a ball.
Same thing.
- [Brad] You need a bigger ball like this.
- And you can lift up like this,
and, if you wanna work the hamstrings
another way, you can actually go like this too.
Just work it like this.
- [Brad] Sure, yeah.
- I haven't done these in a while.
- [Brad] I can see, yeah, you're
really wobbly on there, Bob.
But that's the beauty of the ball.
It forces you to a lot of core
muscles and hip muscles to work
other than the hamstrings, so
you're getting a double batch.
- I don't usually use the ball, so--
- [Brad] Yeah, yeah you gotta get used to it.
- All right, buttocks.
If you wanna concentrate purely
on the buttocks, this is one to do for that.
You bring the leg up like this,
and you're gonna work straight up like that.
Am I going straight up, Brad?
I never can tell.
- [Brad] Yeah, so you're talking about this foot.
- Yeah, that one's going straight up.
- Be careful about hamstring
cramps on this one if you got
crampy muscles or whatever then
you can do this one with the leg straight.
It does include the hamstring
a little bit more, but it won't get a cramp.
- And you might try to squeeze
the buttocks together while you're doing it.
- [Brad] Get those glutes really working that glute maximus.
- Yep, so you can see this is
a fairly quick program to go as always through.
Brad's gonna show the final one
which is calf raises.
- Did we mention repetitions yet?
- Again, I, you know, I'll do
like ten to 20 on these, even 30.
I do root squats, I do sets of 30.
- [Brad] Sure, but, if you're
starting out, ten is certainly a good goal.
- Because you're not really adding
any weight, you know, besides
your body weight, I think you can do a lot of reps.
Especially calf muscles where you,
you know, I definitely do 20 to 30 of those too.
- [Brad] If you really wanna get
stronger, you'll wanna get more
resistance like, if this is too easy, I can do 30.
I might wanna go to one foot.
- [Bob] Oh, I do a single leg, that's what I--
- [Brad] Like that?
- [Bob] But that's been enough for me.
I haven't had to go any further.
- Yeah, you know, these aren't
gonna get your muscles big like
a weight lifter, but they're gonna get 'em stronger.
- It's gonna maintain strength.
This is a good program for, maybe
if you're pushing up a little bit
higher on the age group, age corps hard there.
- Yeah, I, you're feeling like
your balance isn't as good as
it used to be, it might be strength issue.
- Yep, so give these a try, and
we always like your feedback, give some below.
Remember, Brad and I can fix just about everything.
- Except for...
- A broken heart.
You know, someday we'll find the answer.
- Yes, and we'll continue.
We've been working on this for eight or nine years now.
We haven't made much progress, but we're, we'll persevere.
- Yeah, thanks for watching.
(synth piano sting)