♪ Bob and Brad, ♪
♪ the two most famous ♪
♪ physical therapist ♪
♪ on the internet ♪
(clapping)
- Hi, folks I'm Bob Schrupp physical therapist,
- Brad Heineck physical therapist.
- Yeah we are the most famous physical therapists
on the internet - In our own opinion
of course Bob.
- Today we're gonna go over
resistance band workout for beginners.
It's a home workout plus we're gonna do a giveaway.
We're gonna announce the giveaway.
But this is a great workout for someone
who's just like getting into to strengthening
they wanna add some strengthening
and maybe even a little bit core strength leg strengthening,
and they've never done it before
they haven't done it in years.
We're gonna show you a beginner program.
By the way if you are new to our channel,
please take a second to subscribe to us we provide videos
how to stay healthy,
fit pain free and we upload every day.
Also go to wwww.bobandbrad.com
go to the giveaway section we always given something away.
This week we're giving away these wall anchors
and we're gonna show you why these work really well
with the resistance bands.
You can also find it on Facebook.
If you go, it'll be pinned to the top of page,
go to Twitter, Instagram and TikTok
if you want a 60 second version of our program.
Alright, so when you get a resistance band workout set
like these right here,
they often come with usually
about five bands, different colors,
with different resistance.
Some of them are a little harder.
Some are a little easier
- Color coded.
- They come with handles,
they come with cuffs,
yeah, that you can put around your leg.
And they also come with this piece here
that actually goes into the doorway.
Why don't we show that right now how this works Brad?
- Right because that's critical to using them
for many of the exercises.
- Yeah, if you don't have the wall anchors,
you're gonna have to use this.
- Right.
- So it comes with this door anchor,
the door anchor you could put on pretty much
on top of the door you go anywhere
on the side of the door too.
You can go right up, you stick this part,
the large part in there, close it down.
Now you have this loop,
and you can stick the band right through there
and do your exercise.
Now, if you wanna go lower,
you just open the door and move it down like this.
Now, of course, you gotta make sure
nobody's gonna be coming through the door,
and some of the doors that if they're gonna open on yuh,
like, if it opens towards you you could pull it open.
- You have to make sure it's the the latch..
- Is latch.
Alright, so we showed you how you have the door option
with that door anchor,
Little scary sometimes if the door pulls open,
if it opens towards you,
or if someone comes through the door.
You can't leave it there,
'cause you're the only one in the house.
So that's why we like the wall anchor.
We invented this.
We actually send you four of them.
If you go through our website,
three of them if to go through Amazon five,
- bobanbrad.com.
- Yep, you put it right into the stud.
That's the big thing, so that it can't pull out.
This thing can take a heck of a lot of weight.
- Right, you will not over 700 pounds,
but again, there's instructions in the brochure
as well as we have a video if you look up Bob and Brad,
how to install a wall anchor we will show you how
to do it. - Right.
And this is the beauty of this.
- Yeah. - So what you can do
is you can take a band,
and sometimes you have to spread it apart
like this a little bit if it's a thicker band.
But if you put it right in there,
you're ready to go,
If you're on a lower one,
you can put it on the lower one like that.
And what's thing about this is when you use it here,
and if I were just to grab one handle,
it could slide through,
but if you put it through the middle,
like this, I fold it in half,
I put it through the middle hole,
and then I put it like this, now it's secure.
Now I can go with just one arm,
and it doesn't slide.
So and there's some exercises that you'll prefer that.
- You'll see there's other options on how to attach it,
we have those options on the video as well.
Or in the brochure. - Right, also
if you use two bands,
or maybe even three bands at once,
as you start getting stronger,
you can hook them up here, hook them up,
they can hook up to different areas so...
- When you work with it, it becomes very clear.
- All right, well, let me...
That's enough talking, huh?
All right, so I'm gonna go ahead to the first one,
we got 10 posture, our 10 exercise here,
we're gonna start off with posture.
I'm gonna...
Usually get one sets, you gotta keep changing them.
I actually got a couple sets and I leave them hanging there.
- Right that's what I do, too.
I know my routine and it works very efficient.
- So, the first one is you hook it on the top one,
by getting it unlooped here,
and I like this one here.
What you're gonna do is I pull back,
so I'm pulling my arms back,
squeezing my shoulder blades together.
And then to give a little added twist,
I actually turn my arms out like this.
Back, turn my arms out.
- So it's doing this.
- Yep, this is working on that external rotators
'cause you tend to get rounded out shoulders like this
so I'm trying to unround them.
So, here we're gonna go.
- Right here things are squeezing in,
I can just there you go,
you can see the wrinkles in his shirt.
That's what's going on
with your muscles pulling back.
- And I always really like to start with a posture exercise
'cause then you're gonna try to keep that posture
all the way in through, don't be an imposter.
- Yeah yeah.
- And also I like to finish with posture
because then you can go walking off into your day,
knowing that you did it right,
that you're ready to go.
- Now I normally I would take Bob's shirt off
and show those massive muscles rippling
but we have way too many females going at...
- Aged 16 there's no shirts coming off.
- Its a problem.
- So, all right, next time that I work the lats
and what's nice about lats
is those are really difficult to work
unless you have a high setting here.
Now I could actually kneel down and do these two.
I think I'm gonna go ahead Brad.
Because you really wanna get a full range here,
you're gonna get a kneel down
and you can go back further like this.
And all I'm gonna do is pull down like this.
- That's really a nice way to work the lats.
Now Bob's six foot six, so if you happen to be like,
five and a half or five 10 like me, you don't have to kneel.
But it is an option always.
- Right, Brad, do you wanna show where the lats are?
- Right. - Either on you or on me.
- So here we got the lats connecting up
into the humerus here and they come down and connect
actually to the lower back to fivers do,
but that's work in that area for pulling the back down.
Actually, this is not only important for that V shape
that people are looking for just for a fit looking body,
but it also helps strengthen up that low back.
- It absolutely does it's a core strengthener.
it's a vital muscle really,
that you really wanna make sure that you're working.
It actually acts as kind of a back brace for your body.
- Right. - All right,
the last one I'm gonna do right now
and then Brad's gonna jump and do a couple
is I'm actually gonna do the triceps.
So that's the muscles on the back of the arm.
- Right.
- And you can do them a lot different ways.
But you keep the arms into the side.
And basically I'm just straightening the arm.
- Yeah, for those people sometimes when you start...
If you're starting to gain some weight
and you notice you have some weight here
people have a tendency to gain it there
this is gonna help work those muscles to tone up that area.
- Right, my wife loves these.
- Oh, that's right.
That was big positer for this.
- Yeah this is why she stopped going to the gym
she goes "Wow, this is my favorite one how we at the gym
"so I don't need to do this one anymore there so..."
- You got these in your bedroom, don't you?
- She's got one in her office now
and I have one in a separate bedroom...
- On top like the one like this?
- Yeah yeah.
- You can put them all over the whole house.
- Yeah, put them all over the house.
- Can I go now? - Yeah Brad's gonna...
That was on the upper one,
Brad's gonna use the middle anchor now
and he's gonna show chest.
- Chest.
- Yep. - Oh chest exercise.
- Chest exercises.
- I got to reconnect this,
just 'cause this is the way I like to do this one.
So, I call these vertical flyes
because it's just like doing flyes on a bench
and keep your elbows slightly bent.
Don't go out straight with them slightly bent,
and don't start way back and get
things stretched out. - Right. right.
- Comfortable, particularly for beginners and go up
and bring your hands just about to lay touch
in a nice smooth motion.
You know nice thing about this is feel free
to move your feet around.
It gives you some...
It works things differently, it's just more comfortable.
And typically in all these we're gonna work 10 repetitions
is a good place to start.
- And when Brad was having this description
at first he was telling how he's working his core too.
- Right.
- Your body has to work otherwise he gets pulled
back towards the wall.
- Yeah, whoa there's a lot of core muscle
keeping you forward that you don't realize
until you actually do these.
That's a big benefit compared to doing flyes
with dumbbells laying flat on a table.
- Brad, do you want to show real quick
to just as an option how you go switch right around?
- Oh, right I'll do these
then I like to get my postural muscles
like Brad talked about and I simply just do this.
- Yeah, so there's variations
I mean, you can actually
do the chest from the upper one too.
- You got it, yep. - I mean, you can do
that flip right around, do posture.
So, now this next one is called the pallof press.
So this is it looks like it's no Brad,
you're gonna just do these.
- Oh, that's right I'm sorry, I actually do this...
- That's another way to do it.
But these are...
You wanna go out to the point where you're feeling it,
and it's actually pull on you and stopping you.
In order to stop the body from rotating.
Yeah, you got to work the muscles.
- Right, so get a wide stance
and bend your knees a little bit,
and just worked as I definitely worked my core.
- See, it doesn't look like you're doing anything, Brad.
- No. - It looks like
it's one of those things
where it looks like Brad's not working
he's just pretending to work.
- Well that happens. - It happens a lot.
- Now once that happens my wife says that happens
when I'm on the couch, I'm working.
- Yeah he's always working.
I always tell my wife, I'm always working up here.
Alright, the last one we're gonna last set,
we're gonna go on to the bottom here now
and I'm gonna do biceps.
Real important one for a lot of people
who wanna those use curls for the girls.
So I'm gonna go ahead and you can do one at a time,
alternating or you can do doubles together like this.
You can actually go like this, if you want to palms
towards each other.
Yeah, and towards like that.
But I'd start off with just going palms out.
- Yep, that's what feels comfortable for you.
- If it gets too too easy for you.
I sometimes grab two handles like this and go like that.
- Yap one at a time.
- And now you can also add more bands
obviously to make this a lot harder.
So then our next one is squats, Brad
now squats, you may wanna start
without any resistance to start off with.
Just start doing some squats like that.
But eventually you can actually have the bands like this
and start doing some squats.
- Why don't you face that way a little bit.
I just wanna emphasize good posture.
Watch Bob's back here, he's keeping it arched.
He's got a nice arch here versus if...
Do it improperly where you are around.
Yeah, we don't want that rounded forward.
- Yeah, really keeping the head straight.
It's like a there's you know a booyah stic.
Heard of that Brad?
- Yeah, I never heard of it.
But yeah, if I look up towards the ceiling,
that kind of forces you to keep good alignment
- Sure, 'cause it keeps your head up
head pulls down your whole body pulls down.
All right, Brad's gonna actually show hip abduction now.
You wanna...
Let's see there's a band over there Brad, isn't there?
- No we'll just take this one.
- You can take that one, okay.
- It doesn't matter what these...
So I'm going to connect it here.
And I think what I'll do,
I could do a one leg at a time.
And so I'm gonna do the exercise,
but I'm going to connect this up.
And let's just bring it in here.
- Like hook both cuffs up.
And now he did that hole into the center and then loop.
- Can you grab me
the booyah stic Bob? - Yep yep
- Now if you're beginner, depending on your balance.
You may be able to do this hip extension like this.
But if your balance is off...
- You hold on to a chair - Hold on to a chair.
stick a cane right like to booyah stic.
And here I'm gonna do that butt muscle
gluteus maximus hip extension.
We'll do 10 on a side.
Whoa, what are you laughing at Liz?
- No it's true, though.
I mean, these this thing is pulling on you.
It looks like it's it does not look hard.
But when you get into these things it is actually.
- And when you do get good,
you can just lift the stick up
and challenge your balance and then
you get in balance plus it's strengthening,
which is great for your walking.
I'm gonna do both sides.
- Your blue socks match your shirt...
- Well I know Bob, but I'm glad you observed that
because I did it 'cause I wanted our viewers
to know that I can dress myself all by myself.
- He wakes up in the morning
and it's all laid on the bed for him.
(indistinct)
- You don't have to tell everything.
- All right, the final one again, as I alluded to before,
we're gonna finish with a posture exercise.
This is exercise number 10.
Now I did the first time I went like this.
Now this time I'm actually gonna go pull all the way down
like this getting some different fibers
of the posture muscle.
- Once again some tricep there.
- Yep little tricep too.
But I'm really working
on some of those posture muscles that are...
- In the back. - Yeah in the back.
- And you're actually doing some core
as far as in abdominal area.
- Yeah, it's a little bit core again, it's always core.
- When I work with the bands, I do a variety
and I get so much core work on
I really don't even have to do my core exercise.
You get it from this.
- Yeah, you don't have to do any abdominal muscles.
So, hope that helps you all and if you have any comments,
put them in below we always try to take a look
at them anyway if we can't respond to them all.
- Right, I looked at quite a few this morning
and bye bye the timer says 43 minutes.
- Yeah.
- That's very good adios (indistinct).
- All right thanks.
(upbeat music)