♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- 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.
- I like to work out and talk at the same time.
Today we're gonna talk about
the seven best suspension exercises at home,
total body work out, all levels.
I'm assuming this is the work out you do, Brad?
- Well Bob--
- A lot of them.
- Yes, this is one of them.
Bob, I'm excited to do this video because this is
something new for me.
These aren't exactly new but they're still newer
in the field of work out.
- Yeah we've been, Brad and I have been both adding these
into our workout.
I've really been pleased with the results
and just a different way of going at muscles
and core and balance.
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Brad, take it away.
- What?
Oh yeah, let's go.
Now actually, seriously Bob, these
are really a big difference in my work out,
I'm really happy to add them.
So a couple of reasons why:
number one, you can do them at home,
which I like to do my work outs at home if I can.
- Yeah, takes away the excuses.
You don't have to make it to the gym.
- It's just more efficient, you know?
Especially nowadays with the COVID thing.
Very functional, so the exercises here,
it's gonna help your balance, it's gonna help you
function around the house, in the sport
or the activity you do.
I think it's gonna be much better versus doing
a bench press.
There's nothing wrong with doing bench presses
but you're not working your core like you could with this.
- You're working your core with every exercise
you do on this.
- Right
and the beauty of it, you can vary
the resistance extremely easy,
just by where you position your feet
in the relationship to the wall.
So you can go from beginner, introductory level,
all the way to advanced and again, it's a total body
and it really works the core, not just your abdomen muscles
but the core all the way around, so the true core work out.
Shall we continue on, Bob?
We got people bored enough.
- All right, let's go and do some exercises, Brad.
- All right, so we've got seven.
I like the number seven, it's complete,
so it makes for a complete work out for the core
and the body.
On this, I'm doing, I forgot the legs a little bit on this
but I'll get that on another video, so just relax
if you're kinda thinking that.
This is the way I'll start.
I don't like the twists in there, that bothers me.
I like to keep them nice and straight,
that's just kind of a personal thing.
I come down here like this and I put my feet on the corner
and I go up like this and I do simply pulls, I call them.
Now if this, this is pretty aggressive if you're a beginner,
so you're probably gonna come up to this level.
You don't have to slide all the way down
and then you're gonna--
- Just make sure you have grippy shoes.
- Yep, exactly.
- You could really easily slide, like I'm on the carpet
and I do the same thing you do, Brad.
I put my foot up against the floor.
- Right.
Now the really nice thing about these also--
- Oh yeah, they adjust.
- You can adjust them, they've got
this really nice locking device and you can adjust it,
they've got numbers so you can make it
even on both sides without guessing.
I'm gonna go back to where it was
'cause that's typically where I do mine.
- I gotta say, Brad, this thing is freakishly made well.
I mean, isn't it?
It's like commercial grade, it seems to me.
- I call it industrial duty 'cause it literally is,
I mean, these straps, I have zero concern about
having a 300 pound person work on these
and they're not gonna break, or even heavier.
- Nobody's gonna complain about the quality of this thing.
- There is no doubt about that.
- By the way, I'm gonna mention, Brad,
'cause they sent me an email, the company, Fleisch
and they're offering this right now.
I wrote it down here 'cause I always get it wrong.
It's like $70 but they're giving 30% off,
so for less than $50 and they say they're not gonna
change this price, so it's ongoing.
- That is a really good deal.
- A really good price, you won't find anywhere
that you'll get a price like that for this product.
- We have to mention, we're using our wall anchors
on the wall 'cause that won't come with them.
- [Bob] Yeah that won't come with it,
it comes with different ways to attach it to things.
- Right, now I'm gonna go on exercise number two,
we're babbling again.
- Yeah, here we go.
- It's simply curls, you know.
You want to work those biceps, I do it here
and the further you bring your feet in, the harder it is,
so I simply, I really focus on keeping my elbows straight.
I'm not doing this 'cause I want to isolate to the biceps.
Now I need to get in here and you'll find the right position
and simply work those biceps like this
and if you wanna make it easier, you can do this
and work a little bit more of the shoulder
but if you wanna isolate the bicep, then you have to get
that elbows way up in front of your shoulders.
- Look at what a great job Brad is doing
at maintaining his core there, this is
this is why these are so helpful because
I mean, for you to work the core like this
while you're doing bicep is amazing.
- My muscles right here, my erector spinae
and the multifinae muscles are actually getting
as much fatigue as my biceps on that.
- [Bob] Well definitely your abdomen too,
you're working the whole thing.
- Yeah but this one does more back here.
We're gonna work that abdomen, the front side
in just a second here, right now Bob, actually.
We're gonna do, this is my number three.
I'm gonna get out like this and I'm gonna do flies.
Now how much you bend your elbow on this can change the--
- [Bob] The difficulty of it, right.
- And I do this, it depends on your shoulders,
if you have weak or injured shoulders,
you may wanna change it.
Some people may wanna go into the iron cross,
which I don't because it stresses my shoulders too much.
- [Bob] Yeah it's gonna stress a lot of people's shoulders.
- If I come out to here, then I can and it's much easier.
- [Bob] But be careful on going too extension,
too much extension on this.
- Yep this is really working,
there's a lot of stress on the pecs.
So I'm gonna bring it in here
and I'll actually go into some push ups
and this is a nice way to put some push ups
and down into here.
Now I could make it more aggressive if I took the time
to lower this a little bit but I'm not going to,
just so you know that you can
and then I like, if you wanna isolate the triceps,
simply do this.
I'm gonna make it a little easier here.
- [Bob] I was gonna say, that's pretty difficult,
the one you were just doing.
- Yeah this is the second time,
I did these this morning already in my work out
and so I'm a little fatigued
but that's a nice way to isolate the triceps
and triceps is a hard one to isolate at home.
Okay, now there's,
now I was doing some research
and I do intend on mentioning this on these,
there's quite a bit of research on planks
with suspension,
which I'm gonna do a kind of a,
I'm not doing exactly a plank but it's a modification.
- [Bob] And that's what's nice about these.
If you haven't worked with suspension straps before,
you actually can slip your feet into them,
in addition to using them with your hands.
- And I always like to do an exercise I can lay down with.
(laughing)
I do!
I get to relax between sets, you know.
- [Bob] Sure.
- So I'm gonna bring up here, work on those glutes,
working the back here
and I'm just simply gonna go in and out.
Now this is not a real aggressive exercise
but I can guarantee you, it's harder than it looks.
- [Bob] It's aggressive on your core,
it's not as aggressive on the legs
but it's aggressive on the core
'cause I've done some of these
and I've done some of the ones
where you flip around the other side.
- My glutes are really working out.
You know, if you want to work this, this is getting
the hamstrings a little bit.
If you wanna do them both together, then you got
a really nice hamstring exercise
and my hammys are being a little crampy lately,
so I'm not gonna do that one.
- [Bob] And again, you can't gain an appreciation for this
until you've tried some of these.
Brad's making it look fairly easy actually
and they are quite difficult.
- It's one of those things you need to work with it
and it's gonna take a few times if you have not used these
but once you get used to it, it's second nature.
- [Bob] Right
and that's where it's become part of my routine now.
- So this, you'll see, resembles a plank
but this is much more, when you have your feet wobbly,
it really increases the amount of intensity on your core.
Okay, so I'm gonna, we can simply do this.
Do-do-do, like they were doing
or the double knee to chest.
I'm gonna go in a little closer, there we go, that's better.
- [Bob] Yeah these are tough.
- Yep this is really working the core in the front,
the anterior, the abdominal muscles.
- [Bob] So what I do Brad, is I do some push ups.
- Oh yeah.
- [Bob] I do a couple push ups,
yep and then I do a couple of those and that's a work out.
(growling)
- I'm getting very tired.
- [Bob] Yeah I was gonna say.
- Okay.
Very good, that was kind of fun.
I hope you enjoyed it, get out of there.
- You know and there's, that's just a small sampling
of all the exercise you can do with this,
so you can figure out what works for you
and add it to your repertoire.
- Wow,
Bob.
- Remember Brad and I can fix just about anything.
- Except for...
- A broken heart.
- Yeah. - But we'll work on it.
- And we'll continue to do that as well but--
- We fix relationships too.
- I'm tired.
No don't go that far, I'm not going,
anything above the neck up gets kind of difficult.
- All right, thanks for watching.
(upbeat tones)