♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- So Brad, you're gonna show us a better way
to strengthen our core.
- Bob, exactly.
You know, planks people break the bottom
and I've always been consistent on, I do not like planks.
I've got spondylolisthesis
and my core strength is absolutely vital
to keep myself moving without pain.
- All right.
- So I'm gonna show you an option
and I guarantee you you're gonna like this more than planks
'cause planks are kind of boring.
- Right. - They're static,
there's just an isometric,
they're not near as functional
as what we're gonna show you
basically it's a plank with movement.
So are you ready?
- Ready.
- Okay, here we go. - Let's go.
- Now we're gonna...
The goal is three sets of 10 of each of these.
We're not gonna do that here,
we're gonna go one set of 10
or we might be talking about it.
If you wanna just do time
and do 30 seconds for each of them,
that's an option as well.
Let's start out.
- I'll do the beginning version.
- Right, so you need something solid.
I wouldn't recommend this at home,
if you got a cupboard or a nice solid handrail.
- Maybe a back of a couch.
- Yeah. - Possibly-
- If it won't slide away.
- Right.
- Something solid,
and Bob's got a nice straight body position there.
Can you see me down here, Tanner?
And you know, this is where you wanna get to
eventually possibly you know,
or you can continue doing 'em at that level,
whatever works for you.
And we're gonna start out with good posture,
I'm gonna tighten up my core and we're gonna start out.
We're gonna do these slowly,
knee up and just do straight mountain climbers
a lot of people call these.
And I have just found that doing this routine we're doing
works my core really well,
much better than planks in my opinion.
- Well, this really is high intensity interval training.
Isn't Brad? - Right?
And people will say
what are you doing you're going so slow?
I'll show you in about three minutes how to do this
if you think this is too easy,
and I guarantee you it will not be too easy.
Now we're gonna do the spider crawl.
I don't know, other people may call him other things,
but one knee goes out to the side
and it works different muscle fibers in your core
and you can tell-
- Yeah.
- Bob's crunching a little bit too.
(both laughing)
- Brad's working harder than I am.
- Yeah, it's definitely a little more challenging down here.
Okay?
Now than next one, Bob is gonna do scissor kicks like that.
Now down here, I can do the same thing.
Just don't lift all legs at the same time.
(Bob laughing)
I tried that already, Bob with you.
Now the other thing I like to do at this one
either do this one or I'll do the arch the back
and go back up,
and that works the core altogether.
It's your option,
I would try both of them. - If it hurts your back
don't do it.
- Exactly.
- You should all feel good,
it hurts so good.
Yeah, you should only feel muscles burning
after a little bit.
Okay, the next one is out to the side like this.
Keep that core tight and strong.
Now, if you want to,
the option for this one is to go with both of 'em.
It's quite a bit harder.
Don't try it if you don't it feel comfortable, okay?
All right, good. - Awesome.
- Now I said, if you wanna speed this up
and you really need a more of a challenge
you can certainly do that.
I turn some music on at home with a good beat
and I'll do it just like this Spiderman, hip abduction,
bounce up like this, which is a-
- Ooh!
- Good burn.
And then this one.
- Wow. - You get the leg up there.
- You look like a Russian dancer.
- If you do this to the beat it really...
And then I like this one.
- Wow.
- So you get moving here.
This one is really hard for me to do.
- Do you believe this guy's 58, right Brad?
- 59.
- I'm gonna be 60, I'm gonna do that.
- Oh God.
- So if you don't get a burn with that in a functional burn,
my back doesn't bother me when I do these,
and I know it's good for it
so I'm happy and grateful. - All right.
Thanks for sharing Brad.
- Oh see, you would never get that.
- You're doing (indistinct).
- You'd never get that doing the plank part.
- Yeah, that's right, that's right.
- My back would hurt and I'd say, oh-
- And I won't be outta breath.
(both laughing)
- Be careful.