♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I am 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 going to talk about,
got weak embarrassing legs?
We're gonna show you two at home resistance exercises,
pretty simple to do,
but it will build and define your leg muscles.
- Right.
And if you haven't done any resistance work,
you could start out without it and build up to it,
it's not a problem.
- Sure, we got offer all the options, beginner and advanced.
So if you're 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 bobandbrad.com,
go to the giveaway section this week,
we are giving away a Q2 massager, mini massager.
- Right here, look at this baby.
- These are awesome, they're really powerful,
and yet you really get leverage with them.
- Yeah. - Because they're so...
They fit the hands so well.
- Ergonomically correct for your grip.
- Yeah, and you can put it in your purse,
or your pocket, or your-
- Yeah, just let's carry on.
- All right, all right, go to Facebook,
it'll be pinned to the top of the page, the contest.
Go to Twitter, Instagram or TikTok,
or we have a podcast out too.
- Podcast, you bet.
- Those are 60 second versions.
- Right, and we got the YouTube 60 second-
- Check. - What's they called
on YouTube? - Bob and Brad Clips.
- Clips, yeah.
So the people don't like us carrying on,
like we are now. - Yeah.
Well, they give a...
it's a 60 second version of this one.
- We talk really fast.
- Yeah. - Okay.
So, I'm serious Bob,
I've had friends, either male and female,
they're afraid to wear shorts in the summer because they're-
- Self-conscious.
- Yeah, self-conscious of their legs,
whether they're too skinny, or they're maybe too chubby.
But we can work with this, and you can do it at home,
you don't have to have a big machine,
you may not need resistance,
but eventually you're gonna need resistance,
so I'm gonna show you a very inexpensive way to...
an effective way for resistance.
- Plus, it's functional.
- Functional.
- Yeah, you're gonna use these muscles
when you do lifting, and you do functional activities.
Yesterday I had to drain our hot tub,
and it was taking so long, I used with the shop vac.
And I had to empty like 50 buckets full,
and it was like, each bucket was like 20 pounds,
so I mean 40 pounds I squat.
- Oh, so if you would've been doing these more
it would have been easier.
- Yeah, it would've.
- I wondered where he's going with this.
- I was going somewhere with this. (chuckles)
- Alright, let's...
So the advantage of this, and you know,
we can do this kinda like a hit exercise,
- Sure.
- To make it a little more scientific.
And you wanna do enough
so you're gonna using all of the muscles,
hips, legs, quadriceps, hamstrings,
you're gonna burn calories,
you're gonna strengthen the legs,
and those quads we're gonna really work on as well
so you can define those muscles,
so you get those attractive legs.
So, I would start out with these,
try to do 10 reps, one set of 10 each,
see how you feel the next day.
If you get real sore, wait a day.
Eventually, three days a week, Monday, Wednesday, Friday,
and you can go up to five days a week as you get...
As you build into it,
'cause we don't want you too sore
walking around like this, cursing at Bob and Brad.
- Right, if you're gonna do resistance,
you might only do that three days a week.
- Right. - Which you say?
- Monday, Wednesday, Friday.
- Yeah, but if you're not using resistance,
you probably can do it every five days a week.
- Right, yeah, there's people that are probably good at it.
- Yeah.
- Push the envelope. - Sure, sure.
- That's up to them.
Okay, let's start out with squats.
- The squats. - Yep.
Now, go ahead Bob.
- I'm gonna go ahead and do this,
a good posture squat here.
So I'm bringing my arms back,
so I can kinda squeeze my shoulders together.
- Yep.
- And we're gonna wide base,
and you want to go down as far as you can go,
which isn't that far for me.
- Yeah.
So look at his back though, that's a big thing,
'cause also if you've never done squats before,
you're beginner, this is a really good way to start,
don't use the resistance band.
If you're going, if you need the resistance band right away,
you can buy these bands, they come in sets of five.
You're gonna find one band that fits,
the easy one is pretty easy,
and the tough one is pretty tough.
- Yeah, I think it can be used for other things too,
for other strengthening exercises, so-
- So I'm going to use this loop.
I really like these, you step on it right here,
use your shoes, it's much better with shoes on.
And we're gonna go across like this, elbows in,
around the shoulders like this,
back with your elbows so you have good posture,
and keep your heels on the ground.
- So that's given your posture
a little bit of resistance too, isn't it?
- Oh, right, yeah, it's a great exercise,
I'm working my back, hips.
- Watch your face this way Brad,
no the other way, yeah, so they can see,
see, he's pulling the shoulders together.
- Right, so I'm thinking about back like this.
- Yeah.
- As therapists, we always wanna incorporate good posture
in all of our exercises.
- And tack your shirt in Brad.
- Oh I'm sorry. Well, Bob that's my mic thing.
It's, you know, I'm getting tired.
So then you can give yourself a break.
- Yeah. - Now the next one is lunges.
Now we're gonna focus on those quad muscles.
- With HIIT, high intensity interval training,
you wanna do, you can do a lot variation,
about 30 seconds on, 30 seconds off,
or you can do one minute on and two minutes off,
whatever you wanna do. - Right, right.
So you want that rest break, the rest breaks critical.
- Yeah.
- Now we're gonna do lunges,
you can start out like Bob is gonna do.
Good.
- And use the Booyah Stik.
- He's got a hand for balance.
We're gonna just show how to do it properly.
- Oh, yeah, I don't want the knee going past the foot,
so I don't wanna go on like this.
- Right.
- I want it coming down like this,
that's the key, you're tipping down basically,
and trying to put the knee on the floor.
- Yeah, don't hit your other knee on the floor,
'cause that'll hurt.
- Right, right.
(Brad chuckles)
And do both sides.
- Yeah, do both sides.
Now with the loop,
take it like this in your hands,
you're gonna step on it again,
at say right in the middle of the foot,
right at the arch, like this.
And what I like to do is I just cross it like this,
and I'll put my hands in,
and you do whatever you need to do to lock it in,
but you can just hold it actually.
And then start doing these,
and this makes a big difference.
And we're gonna do 10, you'll feel those quadriceps burning.
- So you're really working that front leg.
- Oh, right here, my quad, it's-
- Yeah, yeah, it's burning I bet.
- You're working the hamstrings and the hips as well,
but really- - And pumping,
the glutes too a little bit.
- And that's what people want,
as far as embarrassing legs,
it's nice to see a little VMO
and the little ripple in those quadriceps.
Oh, make sure you do both legs by the way.
- And then you're getting the buttock too,
so you can get a shapely buttock.
- Yep.
- So.
- Okay, so you'll do 10, take a break,
then you can go back.
- And do another set.
- Yep, start out with the squats again.
So it's just those two exercises,
they're doing a great...
you're working all the muscles you need, oh.
And you're gonna- - Again,
see how well that translates to
if you have to pick something up,
you can bend down and you're keeping good posture.
- Right.
- And you got the strength to do so.
- So that kinda tells why you told a long story
about emptying the water bucket from the trough.
You can do it like this if you want to,
it's a little more difficult and advanced.
I'm getting tired, I'm gonna stop.
- You're gonna build up that one leg,
it's gonna be like this.
- I know, I'll start walking in circles, circles.
So those are the two exercises.
Again, if you can build up to three sets of 10,
with the break in between, three days a week,
I think you'll do fine.
You do more if you want to, but be careful.
- Yep, check it out, thanks.
(dramatic music)