♪ 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.
Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show you a 10-minute,
beginner large loop resistance band workout at home.
It's a full-body routine.
Like you said, 10,
isn't it 10 exercises, or how many?
- Yeah 10, 10. - Oh, okay.
- You gotta have 10, Bob. - All right, by the way,
if you're new to our channel, - Oh (hands clapping).
please take a second to subscribe to us.
We provide videos,
how to stay healthy, fit,
pain-free, and we upload every day.
Also, you're gonna wanna go to bobandbrad.com,
because we're doin' a huge giveaway.
We're givin' away six products
to one lucky person this week.
- You really can't go wrong with that, Bob.
- [Bob] They're all Bob and Brad products.
They're all, have to do with strengthening.
- Oh, get you strong like bull.
- I'll mention them just in a minute here.
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It'll be pinned at the top of the page,
the contest, that is.
Go to Twitter, Instagram, or TikTok,
if you want a 60-second version of our program.
So we're giving away Bob and Brad Anchors.
Those are the anchors
that you can actually attach resistance bands to do.
- Do we wanna?
- Yes, you-
- Right over here, we've got one, two, three,
four, five, six, seven,
seven of 'em here.
- Yeah, and we're gonna go
and give you some resistance bands to,
they're really a fine set.
They've got a, great handles and-
- Right, well, we wouldn't put our name on it if we didn't
have full confidence. - That's right.
We're doing suspension traps.
- Whoa.
- You can also use those on the wall,
Bob and Brad Anchors.
- Right.
- But you can also use 'em on a doorway
or whatever you want to use.
- Right, they come with that option as well.
- We're gonna given up the Pull Up Bands,
the ones that we're showing today.
Here's the full kit right here.
We'll talk about that in a minute.
And we're giving away loops
that you can use for strengthening.
- Those hip abductor loops. - Yeah, yeah, they're thicker.
They're smaller than these are.
- They are really nice,
compared to those old-fashioned ones.
- And we're giving away one of our grip strengtheners.
- Yep, you can't go wrong with the grip.
- All right, Brad,
you're in charge now. - Oh, that's right.
So this really is, it's the perfect at-home, full body.
And it's a low-cost system.
All's you need to do is have a large loop.
Now our kit comes with five different loops.
They're really good quality,
and they have the easier one, the yellow.
And it, all the way it goes up to this massive,
- Yeah, you wouldn't-
- I would never use this, ever.
- [Bob] I wouldn't either.
- I mean, so if you're one of those big, bulky,
strong like bull men,
you probably won't use this either.
(Bob laughs) No, you might, you might.
They're really strong.
But anyways, Bob and I are gonna use
the red and yellow one.
Let's get going.
- It comes with two handles too.
- Yeah, oh, that's right,
two handles. - And the door.
- And yep, you can use this for the door hand,
if you wanna-
- So you can do lats and stuff like that.
- Right, actually, we're not gonna use that.
These are all free.
You just need open space.
So the first one, is just,
you take the loop. And I'm gonna use the yellow one.
I would probably use the red one for all of these,
but I don't want to,
I don't like the handles for this.
So Bob's gonna use that.
But this'll still give me a,
actually, not a bad workout.
So I'm gonna-
- Good for a beginner, if you're first starting.
- I'm gonna go like this,
step on it here,
and look at my posture, Bob.
- Yep, awesome, he's keeping his back nice and straight.
No butt wink, (laughs) he's actually.
- Bob, this is a family show. - Getting resistance,
from the bands.
That's a lifter's term,
butt wink. - Right, yeah,
you don't have to tell 'em, Bob.
- Yeah, okay (laughs).
- We're focusing on our,
so 10 of those shoulder flexion.
Now the nice thing about these big loop straps
is you can vary the resistance very easily.
So shoulder flexion would be this.
We're going up like this.
I'm gonna keep my thumbs up.
Now, if that's not, if that's too easy,
I might just go to the red band.
Or if I just step on the band down here
a little bit differently,
spread my legs out, - A little wider.
- A little bit wider.
And that makes a significant difference.
- Now usually, you only like taking those up
to about level, right Brad?
- Yeah, I don't like to go up to here.
Right about there, Bob, you're right.
There you go.
- I'd prefer just to,
so you're less likely to get some impingement
in the shoulder. - Exactly.
And look at my posture.
- Really good posture.
- Yeah, we're not gonna do these rounded.
Sometimes you won't even realize you're like that
until you really focus on it.
10 of these, and you can do more
if you'd like, 10 to 15.
- And this is where the handles really come in nice.
- For curls.
- Yeah, for curls, because it's just,
you can't grab onto these.
I mean, you could do 'em like this.
- And these are nice quality handles.
So you can actually get some pretty good resistance here.
- Oh, right.
- And actually, if I double up here like this.
- Yep.
- Now I'm workin',
- Oh. - Now I'm workin'.
- Oh, my goodness. - And I can feel it.
- Oh, you're Bob,
your wife is gonna be chasing you tonight,
you get home with those big bulgy biceps.
- Yeah, well, they'll go down by then.
(both laughing)
- All right, let's go to this one.
And this, the handles won't work so well on it,
but we're just gonna do
some horizontal abduction. - Yeah, this is a great one
to do throughout the day.
It's a great posture one.
- [Brad] Yeah.
- Just he's squeezing those shoulder blades together.
That's where people have trouble,
is up in this area here
where it gets rounded out.
It actually also works on the shoulder, external rotators,
- [Brad] Right, yeah.
- 'Cause a lot of people have their shoulders
internally rotated and collapsed like that.
And that, this is a great,
you should get this kit just for that exercise alone.
- Absolutely, Bob, it really,
I mean, the other one
is all the stronger I need for that one.
- Sure. The red would be a little too strong for me.
- The red would still work, but.
- Now this one also,
you're gonna need the small one.
We're gonna do external rotators like this.
And the reason I put this one in here,
it's not gonna burn a lot of calories,
but it's gonna help your shoulder joints
and your posture. - Yeah.
- And you know, so I'm doing this.
It's similar to the one we did,
but we have the elbows to the side.
- Yeah, you're really focusing on the external rotators now.
And that's really an important muscle
for stabilizing the joint that,
it's one of the rotator cuff muscles.
And it really helps suck that joint into the socket
so that it doesn't slide around.
- Keep it where it belongs.
There you go, and the next one,
oh, these are really nice
for hip and stability, strengthening.
I mean, you can do 'em with that-
- You wanna do it with this one, red?
- Yep, yep, you can do it with the handles or without.
I just showed this one to my sister over the weekend.
And she said, "Wow, I never knew you could do that one."
And you go like this, good posture.
- [Bob] She never knew you could do it,
or anybody could do it?
- Well, she never saw it before.
- [Bob] Oh, she never saw it.
- She's been to one of those gyms
where they kinda teach you stuff.
- Oh, really? - Yep, but this
really works the hip abductors,
and it works your balance.
And, whoa. - Yeah, it's a great one
for the hips.
- I could feel these muscles just burning right now.
- Really great for your balance, too.
'Cause those are the ones that tend to get weak-
- You can't go wrong.
You know, and if you don't have the handles,
I could easily do it with this as well.
It works, a lotta these work better with shoes on,
but you don't have to.
But you'll find out,
it does work better
with shoes on. - Yeah, they grip better.
- Now this one, you're gonna go down here
and here, shoulders back.
Let me get right here so the light's better.
Is that better, Liz?
Thank you, okay.
So we're gonna lunge down,
and then come up.
Down and up with resistance from the strap.
Now you can do this one without the resistance
if you, you know, resistance might be too much, but I-
- [Bob] This is a great one
to focus on strengthening that knee, the right knee.
- Yeah, that quadricep right here.
And I'm feeling it.
But I wanna say, while we're doing this,
why don't we add something for posture?
So we're gonna pull you back, and down.
Why not get a little plus in there,
you know, if you feel a need.
- [Bob] Yeah, you're coming from that lower level.
So you're getting different postural muscles,
as to what he was doing up here.
- Exactly, Bob, you sound like a therapist.
- [Bob] I do, and I also,
you know, I like to be multitasking,
where you can accomplish more than one thing.
- Right, let's be efficient.
'Cause we've got work to do throughout the day,
other than just sit around and exercise.
All right, now this next one,
we're gonna go around like this, round your back.
And you can simply do push-ups.
- Sure, and you can-
- Or.
- And you don't have to get on the ground,
but though you can go on the ground
and make it harder. - Right, just leave it there,
and go on the ground.
It's the same thing.
You know, some people have, you know,
I don't use this for my push-ups because I don't need it,
but I could, if I wanted to, as you can see.
- [Bob] Well, there, if you're trying
to increase your push-ups,
this is one way to do it.
- Yep. - You know what I mean?
You wanna, you gotta provide more resistance.
- Right.
- And so just instead of doing more push-ups,
do some with resistance.
- Right, so you decrease the volume,
increase the intensity.
Now this is one I really like.
You're gonna step on it with one foot.
Hold it like this,
so you got a little bit of a triangle.
And then from there,
down to here like this, it stays on the foot.
And so you almost have to have a shoe on,
'cause it, that way it sticks to your foot.
It doesn't roll off your heel.
And we're gonna simply do kicks, the glutes.
This is a really nice way to work this.
- [Bob] I don't recall, but there was,
this was the one specific exercise
they wanted done for a problem.
And I don't remember what the problem was though.
(Brad laughs)
- You know, it's a nice exercise
because it works a large muscle groups.
You're getting some core,
'cause I'm tightening my stomach right now,
so my back isn't sagged
and it's in a neutral position.
And you work this.
Now I would probably use the red band for this.
- [Bob] Yeah, this isn't quite enough, is it?
- Yeah, without the handles.
- [Bob] Good for a beginner, again.
- Yep. - To start off, because it,
- Yep, the yellow one. - Beginner may wanna do it
without any weight at all,
or resistance at all, so. - Exactly, but the title
said resistance, so we better
put some resistance in there.
- The thing is with these bands, there's just,
there's probably hundreds of exercises you can do.
- Oh, we're gonna show more comin' up.
- We'll show more comin' up. - I'm kinda excited about it.
- I mean, one of the big things it's used to,
is for pull-up assists,
and it actually helps you do pull-ups.
- Bob, I got one more exercise to do.
I said 10, that was nine.
- Yeah?
- You're babbling on. - All right.
- We're supposed to wait
until the end of the video for that move.
So the famous W stretch.
- Sure.
- And what does the W stand for?
- Win.
- Win, or if you live in Wisconsin, win Wisconsin.
Go Badgers. - Or Winona.
Oh yeah, Winoner (laughs).
- (laughs) Winoner, why?
Why, why, why, Brad?
- But these are great for posture as well.
And you can see I'm doing the same thing,
same concept that we talked about
earlier in the video.
- Posture is so important.
It affects everything you do.
So let's make sure that's a,
got a lotta emphasis.
- Oh, we're almost out of time,
but I just wanna say,
these muscles between my shoulder blades,
I can feel 'em.
They're fatigued right now
from all the exercises we did.
So seriously, this is really a great option
for exercising at home, on the road.
You could do 'em out in the yard.
- Just don't snap anybody with 'em.
- Well, don't give anybody ideas, Bob.
We don't wanna be responsible for that activity.
- All right.
- We're done.
(Brad laughs)