♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping)
- Get pumped up, Brad.
Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Today we're gonna show you
a beginner full-body strengthening program
that you can do at home.
This is really comprehensive,
it really works well,
it doesn't cost that much,
and it doesn't take that much space, so...
- It's exactly what I use three days a week,
and I really enjoy it.
- Yeah, look at him, he's buff!
He's strong like bull.
(grunting) By the way if you're new to our channel,
please take a second to subscribe to us.
We provide videos on stay healthy pain-free
and we upload every day.
Also, you can join us on our social media channels.
Go to bobandbrad.com,
because we're always giving something away,
I'm gonna show you just in a second what we're giving away.
- Ooh, this is big.
- Yeah,
you wanna go to the giveaway section under bobandbrad,
or go to Facebook BobandBrad,
- Right.
and you will find it there pinned at the top of the page.
- Just click on the mouse.
- Yep.
So, Varidesk, the leader in stand-up desks
is gonna give away one of their desk risers here.
So, this is fantastic, you know,
this has got multiple settings for going down and going up.
- [Brad] Right.
- So you can put it, pretty much at any level here.
Now this also happens to be one of their
adjunct devices,
that helps you position your laptop,
and to position your monitor, and all of these things here.
- You're getting all choked up, Bob.
- I know I am, so. (laughing)
And this is one of their chairs, too, so.
- Right, this holds a screen, this holds a laptop,
or, whatever you'd like on that one so.
- Yep, so it works out quite cool.
And you've got your keyboard down here, nice work surface.
- Let's show 'em this, Bob, this goes up and down.
- Oh, yeah, that's right.
- That is really cool,
or you can just get it out of the way
- Yeah, move it out there.
- And, carry on.
- Ooh, it's really cool.
- It's commercial duty, it's great.
- All right, let's go to work, Brad.
(cheering)
Let's go to work, let's,
Now, the first thing is
we are gonna recommend, I'm sorry,
there's no other easier way to do this,
but we do think you should get the wall anchor in.
We have these on our website.
You actually, normally if you buy it from Amazon,
you get three of these.
You're actually gonna get four when you go to our website.
These are solid,
heavy-duty devices that help maintain the bands in place,
and we're gonna show how easy it is to take the bands off
and put 'em on when you're, when you're using them.
So, the first exercise you're gonna start with,
we're gonna start with this and we're gonna end with this,
is always posture,
because that's probably one of the most important,
some of the most important muscles you're gonna strengthen
are the postural muscles.
- You can tell we're therapists.
If you got good posture, everything works better.
- Yeah, everything works better.
All right, you can actually do this from all three levels.
- Sure.
- And, I often do, to be honest with you.
- Yep.
- I usually like to start with the one at the upper level.
The upper level anchor, by the way,
we usually put it just high enough that I can still reach
and put the bands on there comfortably.
- [Brad] Right.
- So, for Brad, it be obviously maybe right around here.
- I'm a little shorter.
- Yeah, a little shorter.
And, for me, it's way up here.
So, we're gonna start off, I'm gonna work here,
and, as you're gonna see,
I'm gonna pull the elbows back like this
and I'm squeezin' the shoulder blades together.
(grunting)
So, if I go like this from this angle, you can see.
And, I'm gonna move my arms different ways.
I usually go thumbs up,
any maybe thumbs pointed towards each other.
And, as far as repetitions go, on the posture one like this,
you can do lots of 'em.
- [Brad] Right, you can do, you know, 15 minimum,
20, 30 repetitions are good.
- Right.
And, this is a great one to do throughout the day even,
if it's in your office, you know,
you can go ahead and just grab and rip off a few sets.
All right, Brad's now gonna show how to do the chest.
- Ah, the chest.
So, this is the way I do it.
'cause my set-up I have in my basement,
Bob has a set-up in his bedroom, actually.
- In his bedroom, yep.
- So, I'm gonna work the lower fibers,
and I'm gonna work it like this.
Workin' the lower fibers of those pectoralis majors.
And, that works well.
And, this is one of the beauties of this,
is you can easily just change it like this.
And, now I'm gonna work,
this is probably what most people, beginners, would do.
Get the main fibers of the chest and work it like this.
- Now, we just sell the anchors, we don't sell the bands.
The bands, you know,
you'll find there's just a whole plethora
- Right, right. - of types of different ones.
Most of the kits come with, like five bands,
and two handles, and then also some cuffs.
So, you know, for, we'll show you later.
- We like the Bodylastic brand.
- Right.
- I really like 'em a lot, been usin' 'em for a long time.
I've used three or four other brands and find these
are superior for a lot of different reasons.
- Well, they're anti-snap, for one thing, so you can.
- Right. The handles are much more comfortable.
- The handles are fantastic, right, so.
Next one Brad, I'm gonna go ahead and do biceps.
Now, the reason I really like doing biceps
with the wall anchor and the bands is
because I was doin' 'em for awhile with the,
an actual bar and a weight.
- Right, a barbell.
- And, my elbows got really sore from this.
You know, I'm 59 now, you know, so this stuff,
(laughing)
stuff happens.
So, I went to the, back to the bands for awhile,
and, for some reason, they're just easier on the joints.
- [Brad] Well, they have some give.
They allow you to,
they don't lock you into a specific range of motion.
- Right.
So, what I did, what I used to do, is I'd start off with,
I'd start off with just,
to warm-up I would do a set with just,
like one or two bands.
- Yep.
- And, then after I'd warmed up, I'd actually do a set
with all four.
- Right, so double them up.
- And, put both handles like this.
- There you go.
- And, you can get a pretty darn good workout.
And, with that, I would like to try to get it to the point,
if you're tryin' to build a little, you know bulk,
- [Brad] Yeah, get your, so your wife still thinks
you're attractive.
- That's right, which is askin' a lot.
When you're doin' these, as Brad just mentioned recently,
when you get to number 10, you should be struggling.
- Right, it's shaking, fatigue, muscle burn.
- Right.
So, you know, I do the warm-ups and I could do an easy 10.
And, then I go to the next 10,
and then I'd start to get to struggle.
- Right, look at that.
- And you can step.
- Oh, Bob.
- You can step away from the wall further
and it'll make it work harder.
Make it easier by stepping closer to the wall.
- Right.
- So, that's what nice about this.
You can actually vary the intensity just by where you move.
- Right.
- So, you can start off here, and it's like, oh,
I gotta get to 10
- Yep.
- Then you can finish up goin' to the 10 here.
- You realize you started out too far, easily adjustable.
That's a big advantage to the band.
- Now, we didn't mention how often you should be
doing these.
I think, again as a beginner,
you should probably be doing three days a week.
You wanna, a day at least, one day of rest in between.
- Sure.
- You could go Monday, Wednesday, Friday.
You could go Monday, Thursday,
Saturday - Saturday, yeah.
- Whatever, whatever works for you and your schedule, so.
Brad, do you wanna show chest, or no, not chest,
you already did, lat pull-downs and triceps now?
- Yes, I do, Bob.
- So, what's nice about this,
it's very difficult to do lats at home.
Just because it's a difficult exercise to do
unless you have some type of device like this.
My wife actually said, just for this reason only,
she doesn't have to belong to a gym.
'cause she really likes doin' the triceps and the lats.
- Sure, yep
- At home.
- Now, you can do this one depending on how tall you are
standing up
and, you'll get this much range, which is okay.
- [Bob] Right.
- If you got a stool, this is the way I do 'em at home.
- So, the lats are the muscle right here, you know,
which give you the wingspan here. (laughing)
- Yeah.
- The wider of the Y
that V shape. - that V shape.
V shape.
- There we go, that's what I was lookin' for.
- Yeah, and I think I like it also because it helps
position that humoral head in the socket of the shoulder,
which gives better body mechanics, so I
- That, and it also attaches into the back, and actually
- There you go.
- helps strengthen the back a little bit, believe it or not.
- Now, this is a really nice point,
I put my butt to the wall, my shoulders back,
and my head back, and that forces me to do
with good body mechanics and posture.
- Yeah, this is a great find, Brad,
this discovery that you made here.
(laughing)
No, really, is, because, if you go to a gym even,
it's hard to find a device that's gonna stabilize you
that well, unless you have a big machine.
And, for you to, you know,
and actually stabilize your head, too.
- Right.
- And, just concentrate on the lats.
- Can I go to triceps? - Go to triceps.
- So, without moving your body, elbows down by the wall,
and this is a really nice way to isolate those triceps,
so, you know, if you're tryin' to build up those triceps
and get some definition, this is the way to do it.
This is what I do, and I'll do three sets of 10.
By the third set, I am really burnin' those tricep muscles.
It works well.
- All right.
- Can I show them my tricep muscles, Bob?
- Well done, Brad, you go ahead and show your triceps.
- There we go.
- There you go.
- Bob said I wasn't gonna embarrass myself if I did that, so
- No, that actually looks pretty darn good there, Brad.
I have to, if you have to drag it outta me
so, now, we're gonna go ahead and, I'm gonna go ahead
and put it back on the lower one here.
And, again, you can see very easy to move,
and, so you can go ahead, again great versatility here.
And, now I'm just go ahead
and I'm gonna do a few squats, Brad.
- Aw, nice.
- Legs, you know, shoulder width apart at least,
maybe a little wider.
And, this is giving a little resistance,
put my butt back.
- And he's keepin' a really nice arch in the back.
That back is straight,
and actually arched back a little bit.
And, that really helps.
- Now, I'm not going very deep.
I'm an older person, I don't need to go that deep.
- Right.
- I'm getting some strengthening going on here of the hips,
and the knees.
- And, you're gonna save your knees as a result.
- We're gonna save our knees.
Now, I'm gonna go right into the one
that's kinda even focused on the hamstrings.
So, you, a lot of you may have, maybe you haven't,
seen a kettlebell swing.
So, yeah, there you go.
You can actually do, what you do is
you're gonna have a swing, and you're swinging,
you're actually using this as a resistance
instead of a kettlebell swing.
- Sure.
- Make sure you go forward like this.
So, you're gonna grab the handles
in between the legs like this, good posture again.
- Yep.
- And, you're gonna thrust forward like this.
And, now what you're doin',
is you're strengthening the buttock and the hamstrings.
And, you're just gonna squeeze your butt together kinda,
when you're liftin' up like this.
- Hey, you're gettin' some arm, some balance,
and some low back.
You get other things that are supplementary.
- Yeah, this ones workin' your core, too.
- And, Bob, I think this is one that looks like
you're not doin' that much.
- Oh, yeah, you're doin' something.
(laughing)
This one, actually, I'm workin' harder on this one
than I did on all the other ones.
- Right, we're usin' a lot more muscles, that's for sure.
- So, yep. All right, Brad's gonna finish up by showing
a couple more exercises for the legs.
- Right.
- Hip abduction and hip extension.
- So, typically, you need a little lighter band,
I'm gonna use the yellow one.
You do need to have something to go around your leg
and you hook it on there.
- [Bob] And again, those sets normally come with this.
They'll come with the cuff
- Right, it's all part of the package.
And, it doesn't matter what kind of carabiner you have
with the anchor 'cause you simply just pop it on there
and it's done.
- [Bob] Or you can even go double around it, right?
Up the top, and up the, yeah, just so
- Sure, you bet, if you,
if you're a little nervous about it,
you can double it up like that.
Okay, and, I'm gonna use, naturally, the booyah stick.
- [Bob] There you go.
- For balance.
And, I'm gonna work hip now, when I do this,
I'm not only working my groin muscles, my hip adductors,
also working balance.
See, without the sick, I'm really workin'.
If you don't care about balance, you just want the muscle,
strengthen like this.
And, I'm gonna go four directions,
because if you do four directions with your hip,
you really cover the majority,
almost all of your hip muscles.
So, flexion
- [Bob] You're going into abduction.
- [Brad] Abduction.
- [Bob] Keepin' his toes straight forward.
- [Brad] Right, not like this.
- [Bob] Not going, yeah.
- [Brad] Good, and you know, if you have the stick
and you wanna hold the stick up,
then you really work your balance,
and it's all kinds of varieties of exercises you can do.
Now, this one, good for that butt muscle right there,
that gluteus maximus.
But, don't do this.
- [Bob] Yeah, look how good he's keepin' his posture
while he's doin' this.
- [Brad] Good tall.
- [Bob] Yeah, so very quickly, you can get
all the muscle groups around the hip
without ever even changing, you know, the device.
You're just keeping it all in the same position,
basically, so.
- There you go.
So, all that was done with four anchors.
We have three straps.
It's just a simple, very
- Yep.
- Very effective set-up to work with.
Like I said, I use mine three days a week, religiously.
- No longer have any excuses when this occurs.
- That's right.
- All right, get strong like bull.
(grunting)
(peppy music)