♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists on internet.
- In our opinion, of course, Bob.
- Brad and I wanna extend our congratulations to you.
You bought a wall anchor, a Bob and Brad wall anchor.
You've got it hooked up.
We're gonna show you the basic exercises that come
with the poster.
- Sure.
- So not that you have to do all these exercises in one day,
but we wanna make sure you know how to do every exercise
that's on the poster.
- Right. So you can just go fast forward,
if you wanna get to one of, you know,
halfway down the poster, you don't have to watch us
for a full minute or two.
- We're gonna kind start from the top
and just work our way to the bottom.
- Sure. Okay.
- So the first one, Brad, we're gonna go off the top one
and we're gonna go ahead and do the posture one,
just working on posture. Look how he's,
go ahead and squeezing his shoulder blades together.
He's keeping his elbows kind of at a right angle.
And this is just, this is probably one
of the best exercises you're gonna do with this band.
- Oh yeah.
How many is that Brad?
- I don't know. I think I met 9, 10.
- You wanna do 15?
- Yeah. Why don't we do 15.
And we're not gonna be done with posture either
because the next one we're gonna do
is actually on a low band. And we're gonna do posture.
- I'll get it, Bob.
- So it's kind of the same thing.
Except it's a little bit different angle,
and working a little bit different muscles.
And again, if there's nothing,
no other reason you get a wall anchor unit,
this would be the reason.
- Sure. Yeah, this really is exceptional.
- I mean, you should really hook up one
of these at your office, and I'm not joking one bit.
- Oh no.
- Because you're sitting at the office
and you should take a break,
and go ahead and do some of these posture ones.
- One thing I wanna mention is don't let your head do this.
Keep it over your shoulder. - Real good posture choice.
Okay. Next one.
- Next one. Reverse lunges, Brad.
I like doing these with the upper one.
- And what this does, actually,
it kind of gives you a little bit better balance, so,
and what I'm doing is I'm actually doing some posture things
with it. Yep. Just like that.
- I'll start out slow.
- Yeah. So he is getting a little bit of posture
and core workout while he's doing a lunge, reverse lunge.
- And this is really nice cause it's so secure,
your balance. I'm working my legs.
I'm working my top.
- And it's 10 times easier to do this with the band.
- Right.
- Than it is doing it on your own.
- Now, Bob, he puts little, show the advanced,
where we come and do,
- Yeah, I start doing a whole bunch of 'em.
- Right. But still don't jump into that right away.
But we get used to it.
- I do 50 of them. I don't do 50 lunges.
I do 50 of these then I'm done.
So, how about a tricep, Brad, going from the upper one.
Show a couple different ways to do this.
Cause there are different ways.
- Right. And if you just wanna do one arm at a time,
make sure the elbow, you're not doing this.
- Well the first one we were doing doubles Brad,
and then we were, yeah.
And then you were also gonna show the one where,
one arm at a time, then also pulling down too, right?
- Yeah. The big thing on the triceps is don't do this.
We wanna isolate. So keep your elbow still.
If you're doing one or two, it's the same concept,
or if you wanna lean up against the wall and go kind of
in a seated position, I'm resting real comfortable here.
- He's doing kind of a pull down there
but he's still getting the tricep down.
- Yeah. Little bonus there. Okay.
- All right. Next one, Brad, I wanna have you grab both
and do a core, kind of a core workout here.
- Now if they're just starting,
they could just grab one, right?
- They could grab one, yep.
- Okay. So I'll try one here
and I'm gonna pull down like this.
- It's pulling up a little bit on you, but,
- Oh okay. And that would, if we strap that up
a little differently, we could make eliminate that.
- So there he is. He's getting a good core workout,
giving good posture.
And he can actually do this in both directions too.
You could face me and do it the other way couldn't you Brad.
- Now the thing I like about this is
I like to get my hips into it.
Bend my knees a little bit.
So we're getting more into it then just arms.
- Some of obliques and you're working on it another way.
- Yep.
- Now you already did alternating triceps, right?
- Yes. - Did you do do that?
Okay. Why don't you do a chest workout?
Why don't you grab this one?
- Okay.
And do both of 'em, chest facing against, the wall grab.
- Yep. Let me get these straightened, right?
- I didn't think you knew what you're doing.
- Well, I don't like 'em twisted.
I like to keep 'em organized there. Okay.
- Okay. So double first.
- So we're going like this.
- Yeah, really good chest workout.
- And on this to make sure your feet are staggered.
Don't don't line up with your feet square.
Your balance is not as good.
You'll feel much more stable if you stay on your stance.
- And now you can go ahead and do kind of a punching.
You can do it alternating.
- Yep. You can get a rotation in the trunk that way.
- Yep.
- I like that. All right.
- That's a great one to work on. You know, get ready to,
- Oh yeah. Works those obliques in the abdominals area.
- Yep. Get ready to protect yourself in case you need to.
- You better believe it. - All right, next one.
A little bit of a core workout in the middle, Brad.
So we're across here. Kinda same thing here.
- So we're gonna go here. Straight across.
So I don't want to twist my back.
I want to rotate so that my hips
and my shoulders are going
- Rotating with it. But we're all getting some
good core workout here.
Next one. I'm sorry, Brad. You're gonna do both sides.
- Well, go ahead. What's the next one?
- Keep evened out. All right, next one.
You're gonna grab the lower one.
You're gonna do a little bit of just shoulder flexion.
Brad, just coming right up to the, to midline there.
We don't usually want you to go up any higher than that,
usually right up just to even so,
- Yeah. So we don't want to go way up here. There we go.
- You might have to stand a little bit further away
if you're gonna go ahead and get some good stress.
- Yeah, I'll do it this way here. This one.
And, you know, that's the nice thing
about these stair bands, depending how close
or how far you are, you can vary the resistance as well.
You can make it double. - Yep.
I like to do this one with my thumb up Bob.
- Yep.
- Keep that shoulder a little,
- Keep the shoulder line the way we want it.
- So next one, Brad. We're gonna go ahead,
keep it, hold onto those. And you're gonna do biceps.
- Oh yeah. Okay, we're gonna,
- There's a couple ways you can do that.
- That's that's one way we can do, you can do alternating.
The way I do it, when I really wanna get a good workout,
I grab both of 'em together.
- Oh yeah.
- And I stand like this and I just,
I really work that arm up like that. Yep.
- That's a nice thing about this. You know, you can do this
and isolate the bicep or you can work the bicep
and get some shoulder involved at the same time.
- Now, next one, Brad, I actually,
just to show you what I do here,
I grab one like this and you can just do a P and F pattern.
You start low and you go up high like this,
and it's just a good shoulder one. It's very natural.
- And I think again, would you agree Bob,
with this one, that we're not gonna go way up high,
we're gonna keep it low
because it's less risk for shoulder problems. - Irritation.
All right. Then you can grab both, Brad,
and do a core workout, where you do pull up with both.
- Yeah. Then,
- Yep. There you go.
- Then we get the trunk moving with it.
Little leg movement.
Make sure you breathe with all this too.
We didn't mention that.
- We haven't mentioned that, Brad,
you're absolutely correct.
- Breathe. Relax.
- All right. He's gotta get the other side.
He wants to even out.
All right. The next one's kind of a,
more of a subtle one, Brad,
and you're just gonna be working wrist extension.
So all the only movement that's occurring is in the wrist.
Yep. You're going up like this,
and you're gonna probably have to back up a little bit
in order to get some good resistance, right?
- Yeah. But boy, you know, if you isolate it, really,
- Yeah. You'll you'll start to feel it.
- Yeah. So I'm not doing this, but it's just the wrist.
Little motion, but boy, I can feel it here already.
- And if you wanna make it harder
you can grab both of 'em at the same time and pull up.
- Oh, then I gotta,
- That's gonna be tough.
- I gotta get close, I'm gonna stabilize here.
- Yep. That's a good way to do it, Brad,
is actually stabilize.
You can do both at the same time, otherwise.
Why don't you flip around Brad and do some squats?
- Especially if you're in a hurry, Bob,
you gotta get to work, you know?
- Yeah. So yeah, you pull it up by the shoulder here
and now you can do some squats and you're gonna
give you some resistance when you pull up here.
- Yeah. And of course, depending, you can change the color,
if you need more resistance,
- And you can do a double. You can do a double on there.
You might need to for the squats.
- Typically the darker the color,
the more resistance the band is.
- Okay. Brad, why don't you hook up that one?
The lower one there.
- Oh sure.
- Cause we got two more exercises to do with the legs,
and then we can finish things up here.
So Brad's gonna hook that up.
It's a little strap that comes with a lot of sets,
- Just a Velcro strap.
- A cuff, a cuff strap.
So now with this, he can go ahead and do some hip extension.
And what Brad likes about this too
is you can do it kind of works on your balance too,
doesn't it Brad?
- Now where's my, where's my cane back there.
You know, if you're doing this
and you feel like you're gonna tip over,
make sure you have something to hold onto.
You can have a chair, you know,
if you can get to a wall or cupboard,
I just have this, my stick here I use for this.
- Yeah. You could double up the band
and put the cuff on it and you could be closer
to the wall then and lean like on the wall.
- Right. Right, exactly.
- So in that same position, Brad
then you could show hamstring too.
- Okay.
- You can just work the hamstring.
So yep. Now he's bending back like this.
Get a little bit of hamstring.
- Yeah. It really, you need to have something to stabilize
yourself, unless you have really good balance,
there may be some people like that, Bob.
- We'll be showing you lots of future exercises.
So make sure that you stay tuned to our channel.
- Right. We'll have complete workouts
for uppers, lowers, balance.
- We're really gonna,
- Boxing. For specific sports.
We'll be doing, we're gonna do it all.
- All right.
- Thanks for watching.