♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- Breathe.
(clapping)
Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We have the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Vertical planks.
This is a new and better way to perform planks.
And this is gonna help you strengthen your core
and work on your balance,
which normally normal planks do not.
- Right.
And this gives some incredible advantages.
As a matter of fact, I'm gonna make this prediction now
that in the next two to three years
people are gonna...
- stop doing regular planks.
- Yeah.
The horizontal planks will be eliminated.
Anybody...
- 'they're gonna be gone.
- And they're gonna go to the vertical plank.
- 'the way of the dinosaur.
- And we're gonna tell you exactly why.
First of all why the plank, why do people do planks?
They're talking about, they want the core postural muscles
those muscles that keep you up with good posture
but then, who lives their life horizontally doing
these horizontal planks.
And I am not saying...
- 'a dog does.
- Right, (chuckles).
- A cat, maybe they should be doing planks.
- Now, Bob people are gonna get mad
'cause there's people that love planks.
And I'm saying there are good exercise.
They clearly...
- 'we've just improved upon 'em.
- Right.
This is the next step,
- Right.
- and we're gonna tell you why.
- First of all, it's...
- 'wait, wait,
- wait.
- If you are new to our channel,
please take a second to subscribe to us.
We almost didn't do this.
We provide videos, I'll stay healthy, fit pain free you.
And we upload every day
and we come up with new ideas like this.
- Exactly.
- And also go over to Facebook and like us
because Brad and I basically have no friends.
(both laughs)
And so if you pretend to like us, then we'll have friends.
- All right, let's get on with the planks, Bob.
Okay.
Benefits.
Why are the vertical planks, which we haven't shown yet
but you're gonna see 'em just a little bit.
Why are they better?
They improve balance.
- Yes, and as you get older, this is a big issue.
And I don't mean that
when you get in your sixties and seventies
even in your fifties, you start noticing your balance
just isn't what it should be.
- And even if you're younger and your teens and twenties
and you wanna improve your balance.
- 'for sports.
- for sports this is clearly, clearly a big advantage
for people with dynamically moving
and being fast and furious
weight bearing this is, this changes the horizontal position
which your body is experiencing completely
different forces with gravity.
Now we're going to the position that you stand in
and you live in most of the time.
- Yeah, you wanna get weight going through
those major joints because that actually helps
ward off osteoporosis.
- Sure.
- I mean, you wanna be able to take
and band also strengthening helps with that too,
- Right, right.
The next thing is, if you want to add some movement
with this, because if we just do a vertical plank
like we're gonna show you without movement
that's gonna increase your strength
and get your core strength.
But how does it relate to life?
We don't stand in one spot all the time.
We're always moving.
- 'yeah, it's always dynamic.
- And we want to have core strength with movement
not just with a static straight posture.
Now this is a big one Bob,
if you're a little bit older, you got some bad knees
or whatever, and you're not comfortable getting
down on the floor,
- 'bad knees, bad news, bad ankles
- the old fashioned planks, they're out of the picture.
You're not gonna get down on the floor and do 'em.
Even if you want to, this eliminates that
and it opens up doors for that whole population.
- Are we considered older Brad?
- No, Bob.
We are incredibly young.
(Bob laughs loudly)
- All right.
- And this is the other one.
Let, why don't you hop off Bob.
- All right.
- I wanna show, you here we've got a plank.
We can do 'em this way, we can do 'em this way,
we can do this way
so we get the muscles on the side,
but how do you get the opposite muscles?
Can you do a plank like this?
And you can, but it's kind of hard
and it's tough on the shoulder.
- [Bob] 'tough on the shoulders, yeah.
- Particularly if you're not real flexible
like my shoulders, aren't real flexible.
And there's a number of people like that.
The vertical plank eliminates that
you get all four directions working at a rate.
So, they're waiting for this Bob.
- [Bob] All right.
Let's we've been holding 'em off long enough.
- So there really is no difference.
All we're looking for, if I'm here doing my plank,
gravity's putting force through my arms.
I'm tightening my stomach muscles to maintain this posture.
There's really no difference between that
with the exception of the ones we mentioned, the balance
the upright position.
- [Bob] 'and this.
- This.
you simply get some resistive bands.
You need to find a way to attach it to the wall.
That is one little thing, but you can...
There's a number of ways to do it.
If you use the wall anchor that we have in our
- [Bob] link below.
If you haven't got one already.
What's wrong with you?
How come you haven't gotten one yet?
There's gonna be so many exercises.
We can show you that you can do with these.
And by the way, right now, Brad is using just one band.
And this isn't putting you to the test at all.
Isn't it?
- No, no.
- But when you get double bands
like this and you go out, he's gonna be working.
- Right
- And you're gonna be doing
we're doing plank vertical planks that way
you're gonna be hurting.
- Right.
But there's a number of people that one...
- [Bob] Will start with this, yep.
- Will be enough.
So I'm gonna stand here.
And right now I'm gonna hold this and my stomach muscles.
My core is working dramatically to hold this
now to increase one way to increase the balance
is what do we do?
Just stand on one foot.
All of a sudden.
Now we got a plank with balance.
Which is gonna help tremendously,
if you wanna work on your balance
rock climbing hill climbing
or just older people that have problems with balance
we can do this, okay?
- But be safe.
- Right.
- Don't get pulled back and knocked down, (chuckles).
- Yeah, you'll be fine with it, okay?
The next one is they do the planks here.
And then, well then we got this plank where you go
down on your forearms.
Well, to replicate that with the vertical plank
is instead of doing this, we go here like this.
- Right.
- Matter of fact, Bob
we should get a couple, let's move one down.
- All right I'll move them down.
- So we have some more strain.
'Cause this is a little light for me.
So right here, okay?
Now we can do this, the vertical
the side plank like this.
And when you hold your hand out here
we're working the muscles here,
here we can hold here
and we can work an exercise with the arm
while we're getting the same postural muscles
working at the same time, okay?
Or we can work it this way.
You can simply hold it out like this
and get that static stretch and that plank working there,
or if you wanna get some tricep work at the same time
you can tell by the tone of my voice
I'm working these muscles here and it's working very well.
Now the big thing you can't do the back plank.
Very easy.
When you've got the wall, the vertical plank
against the wall right now I wanna pull back.
And this will help when Bob has this.
- Now these are, these are hefty.
- Okay, so we just doubled up the bands on here
so I can demonstrate.
Now I'm putting my weight back and now my back muscles
show 'em Bob show, 'em where my back is working.
- Yeah.
These back muscles and actually
if you pull even squeeze the shoulder blades together
you're really working those together too.
Good postural muscles.
- So with this, I can do a lot of things.
I can just work the shoulder blades
while I work in the trunk muscles, okay?
I can work it here and get more with the arms as well.
Oh man, this is great Bob.
- That's a heavy duty work out.
And you don't have to worry about these clips.
They can hold up to 800 pounds
- Right
- of stress so you can rely on the fact.
You just gotta make sure you got 'em secured to a stud.
- Exactly, Bob good point.
- So in this case,
it's secured to a stud on both ends Brad.
(both laughs)
- Oh, Bob you're killing me.
- Okay.
- Okay, now Bob....
- 'side planks?
- Yep.
Now we got that.
The mobile planks, the ones that,
that you like where let's see.
- Right, where we're moving like this.
- Yeah, you get some plank with motions
because that's the whole goal.
People are thinking, we need to get some motion with this.
So they're already doing it horizontally.
Well, it's much easier to do it with the vertical plank
and the bands and on this case...
- 'and a lot safer.
- Right, yep.
And anybody can do these.
If you, haven't done these before
or you can't get on the ground,
this opens that whole door up.
But we gotta think about right here.
We're not just moving the arm, I'm moving my whole core.
And this teaches you body control.
Or you can work this way
but you can see I'm moving from the hips.
I'm not doing this.
And that's the key.
And if you wanna put a step in there,
now my whole trunk stays.
So you really get some balance, some dynamic motion,
and we're really working our core.
- [Bob] 'very functional the whole time.
These are movements you do throughout the day
and you're teaching your body and back
to be strong while you're doing them.
- Sure, you bet Bob.
- You're gonna be ready for anything that comes your way.
That's hard work, isn't it Brad?
- It is, (laughs).
- [Bob] I think that one's gonna be hard too.
- Yeah, well, this one's gonna be, I'm gonna
you can do the plank
from a different angle, which is even another benefit.
I'm just gonna use one
'cause two is, is not strong or is too strong for me.
And I'm gonna work it with motion.
Now, some people say this isn't the plank here.
All this motion is a little.
- [Bob] Yeah, but look into how cut...
Solid he's keeping that core.
- 'right, I'm hardly moving my arm.
My arm is just out here, this core right now.
When I get done with these at home,
this is where I get tired.
My shoulder does a little bit,
which I wanna strengthen that as well.
But I'm focusing here, not with the arm
not like a typical bar, you know, bench press.
- 'and I gotta show the golf one Brad.
- Oh, good Bob.
- So if you're a golfer
and one of the things is is that you're coming down,
to swing and hit the ball.
You're supposed to keep your core stationary.
There's no more...
You don't wanna be going like movement like this,
you want to twist without moving out of the plane here.
- [Brad] 'just like a plank.
- Yeah, just like a plank.
So if I take one like this
and I'm gonna come down like this,
this is really hard
but I have to maintain this without going like this
you know, moving the entire, the entire body.
So, it's really a good exercise to work on.
You can actually take the other arm
and do it too and come down like this.
And this is actually probably getting to be too much for me,
man, that's a workout.
- [Brad] Yeah.
- Holy cow.
- [Brad] You feel it in your core?
- 'yeah, but I'm keeping my body straight
and then I'm gonna learn when I'm golfing
to keep my core straight while I'm spinning.
You wanna keep that right around at the top.
- 'matter of fact,
we gotta do a video just on golf in your...
- 'we do 'cause there's a whole bunch of 'em you can do
with golf for this.
- So once again, we got the vertical plank
and you can see it's gonna work out beautiful for you.
Just opens up a whole new avenue of exercise and balance
and everything we got.
- 'you're gonna be a little shocked how hard it is
to hold your balance with this.
Especially if you're older.
I mean, it's funny.
We had someone come out and he's 67.
- Steve, yeah.
- And I saw a little bit
that he lost his balance a little bit
- Right
'cause he wasn't like, he was a little taken aback
by the fact that he had to work so hard.
- 'right now,
if I had one of those six packs under here,
you know, like some of those people do
that, that, that would be working right now
'cause I'm really working core right now.
And it's just, and I'm hanging here.
Just having a good time, Bob, (exhales loudly).
- No, I think we should do this.
(both laughing)
Do the Rocky thing.
- Why Bob?
Why?
- All right.
Thanks to everybody for watching.
- Good luck with your vertical planks.