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.--Vertical planks! They're more popular than ever and here's why.
By the way you invented it.
I don't know for sure if I invented it but I really like them and I've never seen them before--he's modest--and they're very
-we're gonna tell you you've got four good reasons why they're big advantage versus the horizontal plane, not that there's anything wrong with
horizontal planks. Horizontal planks are fine to do--your traditional horizontal plates are good but if you want to take it to the next level
and it's gonna be easier for certain things--for a lot of people--right but before we go on,
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All right do you want me to show
regular planks--yeah the
traditional planks and you know nice thing about planks, you know Bob's dressed up to go to work right after this you
can do planks because
whatever clothing you've got on--we've got the horizontal plank, you're typically not gonna break up a sweat.
Sometimes you go like this Brad, you can mix it up like that--right planks with movement.
Yep, then you're gonna go on to the side
Get your body straight Bob I'm gonna be your coach, there ya go.
I'm shaking a little bit--yeah they're not easy that's why he's really working the--my foot is cutting me off.
Yeah you have dress shoes--you can also like this which is a lot easier--a modified plank.
The problem is you really can't go this way very easily, it's hard on your shoulders--to get the
posterior muscle group. You know the shoulders just do not tolerate that, no therapist would recommend doing an exercise
like that--maybe like this even that's not good to be honest with ya.
With the vertical plank that is completely resolved and very effective--and then there's of course
planks with movement where you go ahead and you know throwing this in there and trying to add some
movement into it--Right and that's even much easier with the vertical plank so people are probably really starting to say
Well let's get to the plank--Alright I'll move this out of the way Brad and let you go to work.
So vertical plank means you're standing up using a similar
basically the same muscle groups, but you're doing them vertical so that means you have to put-
balance is another really big factor in it which you get with that so one thing you do need is you do need to have
bands, some resistance bands--exercise tubing--yep some good ones we like body elastic because they work really well
and they're just built the best. We have no
affiliation with them whatsoever we just found out the ones we like the best because they're non snap--right and they got really good handles
any number of reasons they're just wonderful and then you got to figure out some way to mount it to the wall you can use
an eyebolt from the hardware store. Our anchors really work the best--wall anchors--and you can get those down below on our
Amazon favorite products.--So again if I do a vertical plank the standard one where you're in that push-up position on the floor,
this is how you're gonna do a vertical plank.
Just like this, my hands are there on the floor you're gonna tighten up that abdominal muscle you have to otherwise you'll fall backwards.
He's leaning forward. If he wasn't leaning forward, if you even tried to just be vertical--right it's slightly not vertical.
But so I'm like this now like when you're laying on the floor and you'd go to your
forearms, you can do that here as well and if you want to make it a little more difficult
you step a little bit further away
or you get a different color band, more resistance or you can go into here.
Now if I want to do the plank on your side so you get some of those
abdominal muscles on your side, the lateral.
I like to go like this just because it I don't just-I feel better with it and
I'm gonna stand here like this and then you can feel the difference just like you do when you're on the floor.
Now a big thing with people that are older 50s 60s you know they're not gonna consider getting down on the floor--that's the problem
It eliminates you know traditional planks. This opens the door up for that
whole population--and the positive thing about that Brad that's usually the population
where you gotta really start worrying about your balance and so you're gonna work on your core strength
and your balance at the same time--Right and for you younger people who really want to work on your balance
with these is
you can-well I'll get to that in just a second. Now this is what you cannot do with a traditional plank on the floor.
I'm going with my back getting the
primary brunt of the exercise here--and just holding it--yep I can do it here, I could do it here.
I can go in any position, actually I can work this
while I work all that erector spinal-spiny muscles.
I don't know if the people were seeing that Brad you were going like here here and here.--Ok different levels.
That's the beauty of the anchor and the bands. So we can go here and you can just hold it and
here I'm gonna come there we go just like that
and my back muscles are clearly working hard and this is-you're not able to do this at all with the floor.
And it kind of recreates what the back muscles often do while you're sitting they have to work a long time isometrically.
They're trying to hold you up in a good position.--There you go, so the next thing we want to add to this is
planks with movement which is easier I think with these. So you know if I'm going to need to
do the tranditional one here and I want to add some movement with that I can work it like this
and then I naturally do the other side. If I want to get a little more creative a little more intense
both on one side--really works on that core--as you can tell-you better believe it.
If you're a softball player you're a golfer you want to work that core, that swinging core--If you want to work balance out like this on
one foot and that changes when we do this or
much harder--Yeah now we're looking at advanced stuff here. --Yeah this is for that athlete
or that person who really wants to work on that balance for high-level activities. Okay now sideways,
like this really works those--again working the core really well there and the arms.
And naturally you want to go both ways, otherwise you walk in circles, you know that joke Bob.
Oh, wow,--never heard that one before--you know repetition wise
we like to do on this probably 10 to 20 reps, higher reps is is more
you know for these stabilizing muscles, balance--I like to take it to the point where I start getting fatigued where I can't do
anymore--Yeah feel the muscle burn a little bit--and like you can actually hook up two bands at once and-
You you don't need to do right now but I'm just saying Brad you can to make it tougher.--Well I was gonna show them but
that's alright I don't have it set up for it. Now this band
is just one single black one-we can and you'll see that the difference
with this. Now I'm just down to one and wow
Yeah what a difference with a heavy band--so if you're a
larger person and you want to get a workout, you're going to use the band like this. You can see I'm much closer and I
really cannot get the movement, so that's the option for those big strong people. Strong like bull.
Bob I'm getting tired and I've only started on this.--I think that's enough Brad. I think let's let you go take a nap.
Alright thanks for watching.