- Oh Bob!
- So bad! - Ow, I'm doing the planks!
Oh, Bob, you know, planks can be a good exercise,
but they can easily be improved.
This, we're gonna show you an option
that's gonna not only work your core,
but your shoulders, as well as your hips and your posture.
And that's not near so boring as that particular position.
- Right. - So, it's all good.
So hold on 9.3 seconds and we'll show you the option.
- Plank you, Brad. (laughter)
- You're killing me, Bob!
You just came up with that?
♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Okay Bob, let's talk about this a little bit
before we go through the demonstration of how to do it.
- The benefits.
- The benefits of adding these two options to the plank.
Number one, we're gonna work- strengthen the glute
and stretch the hip flexors. - Right.
- Okay. So, there's a special way to do it.
And this is something that we just learned
from Rick Olderman that is gonna be beneficial.
I'm gonna do this... getting my right glute to strengthen.
But it's stretching the deep hip flexors
but it's not stretching the femoris.
- [Bob] Right.
- Or the sartorius. - [Bob] Right.
- So what you're gonna do is, bend the knee and do this.
- [Bob] Gotcha.
- Then you get a better stretch that isolates the glute more
and we're gonna do as many as it takes
that gets you fatigued, you know, 10, 15, whatever it is.
- [Bob] It'll also strengthen your core.
- Exactly right. My core.
And that's what I'm kind of grunting and groaning here,
while I'm doing this, it's working.
- [Bob] You're doing well, bud.
- Exactly.
Now, so you're gonna do 10 or whatever number
is good for you on each hip, working the core,
working, stretching and strengthening those hips.
And we're gonna go up to the shoulders.
- Right.
- And we're gonna work those shoulder
blades across the rib cage.
- Really important, a foundation of the shoulder.
- Yep. Bob, you maybe can point that out.
So, I'm gonna lock my elbows. - Here's his shoulder blade,
right there. - Yep.
The key is to lock your elbows and keep them locked.
I'm gonna push up and drop.
- [Bob] I dunno if you can see that.
- Push up
- [Bob] See how my hand is moving?
- and drop.
- [Brad] Can you show how close
the shoulder blades are apart?
Yeah. - [Bob] They're far apart.
- [Brad] Yeah, far apart.
Now when I drop...
- [Bob] They come together. - [Brad] Yep.
And that is all shoulder blade or scapular motion,
which is really important for shoulder health.
- [Bob] Straightest anterior. - [Brad] There you go.
Now to put this all together, so this is not so boring.
You're just gonna start here.
Bend this, Do how many ever you feel you need
to do with the knee bent.
Make sure you do the other leg.
I'm just gonna do five on each side.
Do what number you need.
And then lock the elbows and work this.
Okay? - [Bob] Getting a double boss.
- Yep. Now we've got for the advanced people.
You know Bob, there's always those genetic-
- That seems advanced to me. (laughs)
- Well this is even, you know,
for the people who want to go way up there,
or you've been doing it for a while
and you want it to breakup.
I want you to walk like this.
Go to a stairway if you have one in your house
and then, elbow's locked and walk up the steps.
- Brad, you (indiscernible) to amaze me.
- And then you can do some of these on the steps like that.
And I'm getting tired Bob, I'm gonna quit.
- [Bob] You should. (laughter)
- Anyway, I really feel that these are superior
over the standard, boring, stick-it out straight planks.
You know, I'm adamant about the planks, Bob.
I just, it's a personal thing. - I noticed, I noticed.
- Anyways, good luck with your planks,
your core, your hips, your shoulders.
- I'll see ya.
(upbeat guitar music)