♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Glutes and legs.
Hi folks. Brad Heineck, physical therapist.
- And I'm Julie Heineck, Brad's wife.
- Absolutely.
I'm absolutely pleasured that she could join us today
for a glute and a leg workout.
This is one of Julie's favorite things to do.
We ride bike together and she's always climbing up the hills
'cause she's got strong legs from things like this.
So, Bob, do you have anything else to say
before we get going?
- [Bob] I'm the ephemeral being here.
I'm a ghost. - Yeah.
Bob's here, but he's behind the scenes because he-
(both chuckling)
- [Bob] I'm hovering above them right now.
- There you go. Alright.
So, oh, the giveaway, here we go.
We have the iMassager.
Oh, there it is over there. - [Bob] There it is, yeah.
(Brad laughing)
- So the iMassager is our giveaway.
You can sign up.
Bob, you wanna tell them where to sign up?
- [Bob] You go to bobandbrad.com
and go to the Giveaway section
and the iMassager will massage your eyes.
It does give some heat.
It's really good for headaches and dry eyes and-
- It gets the temple muscles, which I really like.
- And it helps to relax, it plays music too, does it?
- Oh yeah, it's got more than one,
I don't know, five or 10 different options.
- [Bob] Name that tune.
- Yeah, I'm not singing. That's for sure.
- [Bob] Okay.
- Alright. Julie, are you ready?
We're done with that stuff.
- Ready.
- Okay, so we've got five leg and hip-strengthening muscles.
You are going to need some resistance
and what we're using is some bands.
We like bands because they're progressive resistance.
In other words, the resistance gets harder
the tighter you pull them,
which is an advantage for strength.
We're gonna use the loop band, which these loop bands-
- [Bob] Booty band.
- The booty band, they're wide.
And they're not made out of that latex.
They're made out of a elastic material,
and Julie, you've used the other ones.
- Right.
And the other ones always slip up on the legs and slip off.
- [Bob] Exactly.
- And these have little grippies on there
and they really work well.
They're not that expensive either.
They're below the video.
Any tubular band you want with handles works the best.
And then we had another option,
the large loop bands,
which I'm a big fan of because they work well.
So that's what we're going to use.
(Brad exhaling heavily)
Alright. Are you ready dear?
- Ready.
- Okay. (Brad exhaling)
Okay. We're gonna start out with squats.
So I'm gonna demonstrate with the two bands.
You can do this without any resistance at all,
and just put your hands in the same position.
You know, up here, across like that.
And we'll just go ahead and squat.
We're gonna do 10.
Think about getting down low.
- [Bob] Good posture. - Yeah.
- [Bob] Keep it back, nice and straight.
- So not this, but it's look up, up towards the ceiling.
If you look up that really helps that.
- [Bob] The hips and butt are the engine of this exercise.
(Brad grunting) - My engine is working, Bob.
- [Bob] Yeah. There we go.
- How are you doing Julie?
- Great. - Good.
Are you counting? I lost count.
- At about six. - [Bob] We're on six, seven,
eight,
nine,
10. Are you doing 10? - Good.
The goal is 10. - 10.
- Now, we're gonna stay here.
We're gonna go right into our lateral walk,
and you want to move forward a little bit, Julie.
And you'll go to your right
so we don't bump into each other.
I'll go to my left.
- [Bob] Hammertime.
Hammertime.
- Oh, Hammertime? - [Bob] Yeah.
- There we go.
- This one- - [Bob] MC Hammer.
- Really works the hip.
What muscle is that Bob? I can't think while I'm working.
- [Bob] Hip abductor.
- Yeah, the hip abductor.
- [Bob] The gluteus medius. - Yeah.
(Brad panting)
Usually on this one,
I pick about five to 10 feet, like we're doing.
You just go back and forth.
I'm feeling the burn right now.
- [Bob] It really stabilizes the hip.
- Oh yeah.
- [Bob] It's actually an endurance muscle
and it's not a very big muscle.
- And good posture.
Don't find yourself
pushed over. - [Bob] Right.
- It makes a big difference.
- [Bob] Alright. - Alright.
- [Bob] That's a good 10 for sure.
- Julie's not even breathing. - [Bob] I know.
What does it take to get her tired?
(all laughing)
- Well, we'll keep working on it.
Okay. Let's go with the,
put the booty band on.
So just be patient, it takes a second to get 'em on.
(Brad panting)
- [Bob] It's good to show how long it takes to get it on.
- Yeah.
There.
I gotta show you something, Bob.
- [Bob] What's that? Where are you going?
(Brad panting)
Oh, he's got the other one.
- This is what the latex ones look like.
- [Bob] Right. - And they just do not
grip very good. - [Bob] They roll right up.
- Yeah, it rolls up.
- I mean, do you agree there? Is there even a comparison?
- No. - [Bob] No.
- Yeah. There is no sense of even buying these
if you're gonna use this for this exercise.
- [Bob] Right. They're cheaper, but they're cheap.
- You're right. Exactly.
Okay. Let's do the fire hydrant.
So we do need to get down on your hands and knees.
So we'll demonstrate.
(Brad panting) Huh, okay.
- [Bob] If you picture a dog going up to a fire,
(all laughing)
that's why it's called fire hydrant.
- Thanks for calling me a dog, Bob.
- That's what I look like. Julie, obviously not.
And so we're gonna go out to the side,
and it's really working those hips in a nice way.
We're not gonna go real fast.
So it's out and hold it,
take care of the fire hydrant and then come back down.
Oh yeah. It's a visual, huh?
- [Bob] Yeah, that's right.
- And if 10 is too much,
'cause I'm feeling that burn right there already.
You don't wanna have muscles cramp.
When you're first starting these, just don't do to ten.
If you bring this up a little higher,
it becomes much easier so you can adjust it.
- [Bob] Don't do it everyday, which I did.
(Brad sniggering) Really.
I tore the muscle, I think.
- Yeah. He was walking sideways for a while.
Okay. Now we're gonna do the mule kick with the same leg.
So just straight behind and back.
- [Bob] Now, this one you can tolerate a pretty good stretch
because it's a glute max,
which is a strong, strong muscle normally.
- So I just moved that band closer to my knee
to give me a little more resistance.
But if you wanna get more work,
just hold it there for a few seconds.
And it's gonna talk.
That glute muscle will talk.
- [Bob] It'll say, "Hi Brad." (all chuckling)
- Now, we're only doing one side,
just so that you can understand the mechanics,
but please do both sides
otherwise you'll be walking in circles.
- [Bob] You'll have a big butt on one side.
- Yeah. (all laughing)
Lopsided.
Isn't that Kardashians? They got the big butt.
- [Bob] No, they got- - They're not lopsided.
- [Bob] They're on both sides.
- I'll get hollered at, well, if I don't be careful.
- Right. - Okay.
The next one. (Brad panting)
How you doing? - Good.
- Fun? - Yes.
- Okay. The last one.
- [Bob] Heinecks aren't supposed to be tired.
- I know it.
- You have to keep up with three grandkids there.
- [Bob] There we go. That's right.
- Three grandkids under five
and we have to be able to keep up with them.
- The oldest one's five,
so he's a little heavier to pick up.
So we'll pull down to the kids and then we do these squats.
- [Bob] Sure. (all laughing)
- Wait till they're 25 years old.
- [Bob] Yeah. (all chuckling)
Okay. The last one.
You'll wanna put this wherever you want,
the hardest would be right around the knees.
And we're gonna, what do we call these?
Gorilla or sumos or?
- Sumos, I guess. - Sumo squats.
So the toes point out a little bit.
I mean, that's normal for me anyways.
I'll show it this way.
And then keep pushing the knees out against that resistance.
This is a big difference
from doing the squat without that band around the knees.
- [Bob] You kinda get double duty.
- Yeah.
- [Bob] Like you're working the extension,
but you're also working like a sternal rotation.
- Exactly. It's a lot more of a challenge,
arms up here,
that promotes good posture and it's just harder to do.
- [Bob] Yeah.
- I'm not sure why it's that much harder,
but it's harder than you think.
- [Bob] Well, it displaces weight.
I mean, you know physics.
- We can do a,
a thesis on it perhaps. - [Bob] Sure.
- Whoa! I don't know, but how you doing, Julie?
- Great.
- Yeah. - [Bob] Yeah.
- She's just laughing and smiling
and I'm tuckering and sweating.
- [Bob] She's just like,
"Can I have a cup of tea while I'm doing this?"
(all laughing)
- Okay. - [Bob] Alright.
- Very good.
So if you wanna do more, that doesn't feel like enough,
just go ahead and do another set of 10
and I think you'll be fine.
I think really, really it's a,
it's a good burner.
- [Bob] So I just got one question I gotta ask Julie, why?
Why did you marry- (all laughing)
Why did you marry Brad?
- There's never a dull moment. (all laughing)
- [Bob] That's true.
I'll give you that.
- Yeah. - He keeps me motivated also.
- She knows how to put up with me.
She's got the patience of a saint.
- [Bob] Saint, right. - And that's a fact.
- [Bob] Saint Julie. - Yes.
(all chuckling)
She's gonna go down in the books.
- [Bob] Yeah.
- Alright. Thank you. - Thank you.
- [Bob] Thanks everyone for watching.
- Good luck with exercising.
(bright upbeat sound)