♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet. ♪
- Hi there folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
(Bob chuckles)
- Together, we're the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
I was checking my glutes-- - Oh.
- To see if they were still there.
- You know they kinda look like Sam's.
- Yeah the old man glute syndrome are starting to hit me.
- So we wanna work on this
because this is a good time of year
to reassess your goals.
- Right.
- And you want to have a good butt.
- Well, yeah Bob, I mean, that's one of the reasons-
- Yeah.
- You know, some people, not me, but some people and-
- So, ironically, you know,
Brad and I have probably 10,000 videos. I mean 5 dollars.
(Brad chuckles)
- Yeah.
- And that would be 3 dollars. But anyway,
so someone on the new stage,
it comes on and start choosing loop bands like these.
- Hmmm.
- And my wife watches this
and she wants to know how can I do these?
- Yeah.
- You know, we got like 20 videos on this.
- Right.
- So, anyways-
- Did you tell her?
- Yeah, I showed her, I got, I brought her some loop bands.
- Oh, was she grateful?
- Yeah, she was.
- Yeah. So we want some appearance, they're great.
You know, glute muscles,
they're so important for your balance-
- Yes.
- For your mobility.
- They're like the engine for your lower extremity.
- Exactly. And they support the hip joint.
So if you're getting a little, you know, aging and-
- And pain.
- Yep. You're gonna, work this for so many reasons.
So let's get on with it right now.
- Yeah, let's get started.
- There's some really all these exercises.
If you do all of them-
- By the way, we are going to give away some of these-
- Oh, we are.
- Bob and Brad loop bands.
- I happen to have one run my legs right now.
And so this is not necessary.
You can do these exercises without the loop band
around the thighs like I have it.
But this is the more advanced
and it definitely makes a tremendous difference
if you want to, if you're ready,
I should say, to grow those glutes and get them stronger.
- Yeah, if you're a beginner and just starting out,
you're going to probably start with bridging.
- Right.
- Very simple to do. You bridge up like this,
go up to a level.
- Hmmm.
- I mean the back is-
- Yep.
- Is level.
- And you start with two legs.
- And think about, if you cognitively think about-
- Yeah.
- Squeezing those glutes, the muscles together,
like, you know, we always,
every therapist knows about putting the quarter-
- Yep, that's right.
- Between the cheeks and squeeze that quarter.
It really fires them in better.
- And then you're going to progress to one leg.
- Yep.
- So you straighten one leg out and you just lift like this.
- Yes.
- Typically 10 reps on all these that we're doing today
is a good number to work.
- Not very difficult.
And then if you want to even add some bars,
you can take some weight or-
- Make sure you do both legs on the one liger.
- Yup. That's right. And, but, you can progress
to just have the weight under your ab.
- Right.
And if you have a little two-year-old child,
you can have the child sit on your waist-
(Brad laughs)
and really work with them. They have fun as well.
It's a family event.
- That's right. A little ride.
- Okay, the other thing is, if you take the loop in,
now these loop bands are made out of material.
They're not the latex funds. These are actually superior-
- Really nice.
- They do work better cause they don't roll up
and cause problems.
- My wife was impressed.
- They're not real expensive either.
- Right.
- So this is the last one. You're gonna, you know,
do it this way.
So you're gonna pull apart and keep that tension
that works some of those glute needs a little bit more
extra rotators and then you do the same thing
and you can do a one-legged as well and add the weight.
But that makes a huge difference. I can feel these muscles.
- Yeah, it's really a, works on those muscles.
- Yep, exactly. Number two, standing squats.
So with the band, you're going to go like this,
or you can do the squats without any band
or you add the band, it makes a tremendous difference.
And you'll feel it right in these glutes, right there.
And you're got to squat down and good posture.
You can bring your hands up like this to maintain posture.
- So the legs are having to work by pushing out.
- Yeah, it's amazing the difference.
- This is the difference,
and I might actually push in at half the ball
- Doing the opposite.
- [Unison] Right.
- So I can't go as deep when my legs are together like that.
- That's all right. Yeah.
It's definitely here, here, Bob.
There's nothing wrong with using a chair, stick,
or whatever it takes.
- Get a little knees over toes with this too, Brad.
- Yep. As long as your knees, aren't painful.
When you get your knees over your toes, that's just fine.
- When you can't go wider like this,
it's a lot easier to go deeper.
- Yep. Boy, and that really makes a difference
with the loop.
- Yep.
- Okay. So the band around the leg, the band with the,
between the knees, make sure you have good squats.
Good, good tall posture.
Next thing. Now this one,
you do need to have some resistance with the band-
- Right, just some way around it.
- If it's too hard, you simply move the band up.
(Brad struggles)
There we go, and walk out like this, good posh.
You're not not bent over here. So we're up like this,
shoulders back. And this is quite easy. This isn't bad.
If I move these down to the knees,
(Brad breathes heavily)
tremendous difference and strength,
and boy are these glutes going to town now.
(Brad wheezes)
- I showed that to my wife
and she preferred the other way of grabbing onto the counter
and going all the way.
- Good point, Bob. Yep.
(Brad breathes heavily)
- And it was a lot easier for her. Yeah. She liked it.
- Yeah. So you may start doing this way,
walking sideways and you might want to walk
by your countertops. So you have balance-
- Exactly.
- Or, you know, use a stick or a cane
or whatever you may have.
- A stick, yep.
- Okay. Last, last one, Bob? Should we get a quadraduped?
- Yep.
- Hands and knees.
- So, we're first going to start
without a loop band in place.
And my arm is directly underneath to my shoulder,
and my hip is directly,
my thigh is directly under my hip.
- Yep.
And so I'm going to go up.
I work on now, if you want to add,
you can actually go with the arms to it.
You'll get a little posture training that way too,
but you can start with just the leg itself-
- Sure.
- If you want.
- Yep. And right there,
that glute right there is firing to get that up.
(Bob laughs)
- I appreciate that, Brad.
- I'm sorry to smack ya but you know-
- I haven't spent been spanked since last night.
(Brad laughs)
This is a family show.
- It's a family show.
- Your wife is gonna have an issue.
(Brad and Bob laugh)
Oh, yes. It's all because he's-
- I'm a bad boy, right?
(Brad and Bob laugh)
- All right.
- All right, that's enough of that.
- Now, also the next step is doing the same exercise
with the loops in place.
- A lot more difficult that way.
- Yeah, and when you do this one,
when you have a wide band like this,
that's not the latex one, that's the elastic,
much better because they grip to your skin or your pants.
- And it won't roll up.
- Yep, and then you work it out.
And again, you're going to need this closer to your knees,
more resistance and really does well.
And on this one you can go to the side as well
to the fibers, oh. Yeah,
to the fibers, oh.
Yeah, make sure you do both legs. 10 on each side.
You can alternate them like this
and its' starting to slide up a little bit.
If I did it on my skin versus the pants-
- Sure.
- It might stick a little bit better, but boy, ah.
Gluterama.
- Yeah.
- Oh, wow. All right, Bob, what say you?
- All right, you're getting one step away
from the flat butt.
- Yeah, I'm trying to get rid of that flat butt syndrome
because I don't wanna look like-
- You're 90 years old.
- Yeah, that's all.
- Alright. Thanks for watching folks
- Be careful.
(beat drops)