♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi, folks! I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- (clapping) Together, we are the most famous
physical therapists on the internet.
- In our own opinion, of course, Bob.
- So, are you over 50?
Here are the five exercises you can do.
You can actually do these if you're under 50, too.
We're not gonna exclude anybody.
- Under 52 or under 50?
- Under 50. (chuckles)
- Oh, under 50 also. - Also!
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We provide videos on how to stay healthy, fit, pain-free,
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Also go to bobandbrad.com, go to the giveaways section.
Do you have any idea what we're givin' away, Mike?
Pete's Choice! - [Brad] Pete's Choice!
You can't go wrong with Pete's Choice.
You wanna grab one? - Yeah, he'll throw one at me.
- All right,
if you go to the giveaway section, you'll find that.
You can sign up to the giveaway, get a pad,
and you can also go to Facebook,
it'll be pinned to the top of the page.
Go to Twitter, Instagram,
or TikTok if you want a 60 second version of our program.
So, what do we do with that?
- It doesn't look like much, but it's actually,
you use it for balance to improve your balance.
But you can kneel on it,
you can sit on it to keep you warm and comfortable.
- I do my stretches on it.
- And you can do your stretches on it.
You can paint the floor with it.
- My wife does that.
- Your wife has used it for that.
It's a multipurpose device.
- It is. It's nice.
Okay, so, as you get older,
strength really becomes important
because your strength starts to wane.
- Reverse as wax? Wax and wane.
- Wax and wane, yeah.
As you get older, you know,
if you don't do anything or if you do things the same way,
your strength is gonna go down, so that's really a bummer.
- Yeah, it's the aging process.
It's one of its ugly facts. (chuckles)
- And that's true if you're 62,
so we'd like to see you lifting some form of weights,
maybe body weight, which we're gonna show you today.
Or bands, or kettle bells,
and I'd like to see you doin' it twice a week, at least.
- Twice a week? Okay. - Yeah.
- That's doable. - Maybe three if you're,
you know, really ambitious.
- If you don't like the word "weights," don't worry.
I strength train and I do not use weights.
I have no interest in weights. - You use bands.
- Yeah, and it works very well.
There are some advantages either way.
- So, we're gonna start off with squats.
I mean, squats are so functional, you know?
You're bending over throughout the day
to pick things up off the floor anywhere,
and you've gotta maintain that leg strength.
- Right.
- So you can start off, certainly,
by doin' squats without holding onto anything
for extra weight.
I mean, you could just-
- Just body weight. - Yeah, I just, I like to do-
- I was gonna go profile!
- Oh, okay. We'll go do it that way.
Now, one thing I wanna show on profile
is don't bend your knees first.
Actually, bring your hips back first and then go down.
- So, when you do that, you're kinda arching the back.
The low back, right?
- You're arching the back a little bit
and you're not bending your knees as much,
which I'm fine with you bending your knees now.
I've become a knees-over-toes guy.
But I'd rather have you, you know,
all the great weight lifters tell you for squats,
so you wanna go head first
and bring your hips back and then squat down.
And you're tryin' to keep your back straight.
Gonna let me show?
- I was gonna show it.
It's just, yeah, it's nice to see that.
Move your hands (mumbles) switch.
There you go. - I always do it wrong.
- That's all right.
Yeah, so, if you look at this.
Turn this way a little bit. No, the other way. There!
There you go. Touchin' here, touchin' here.
You know, if you have a stick that's long enough,
this could be a great way to force your body
into good body posture while you're squatting.
We call 'em "posture squats."
- And once you get that down, then you can add a weight.
I got a 30 pound weight here.
And you can do goblet squats with it.
You actually bring the kettle ball up to this spot,
like here, and actually add some weight to it.
- And Brad's gonna show another way.
Yeah, if you don't wanna do weights and you wanna do bands,
this is the way I do mine.
I bring it here and I squat.
The nice thing about bands is as you go up,
the resistance gets more and more,
which is actually functional for strengthening.
And if you drop this on your foot,
it doesn't hurt.
- Yeah, you don't scream.
Now, this is actually a loop,
or I guess we call it a pull-up assist band.
It's under Bob and Brad, tryin' to find what we link.
You can also, we'll use this or this one for the next one.
- Sure. - Which is band pull-aparts.
So, this is a great one for posture
and strengthening the muscles in the back
that help hold your posture.
So, you wanna be in good posture when you're doin' it.
And then you can just grab the band like this
and pull it apart.
- You know, with these, there's the handles,
which come in handy for a lot of things.
But for this particular exercise-
- They're too far apart. - Yeah.
You know, unless you're gonna use the anchor
that goes in the door or the wall anchor,
then that might actually-
- You wanna show, Brad, what I'm doin' here?
- Squeezing!
Those shoulder blades coming together is so critical.
And I always have my patients,
I say, "Squeeze your shoulder blades together
and think about your sternum
or your chest going out that way."
And you really wanna emphasize that.
Feels good, too. - Yeah, yeah.
- You can tell it's a good exercise.
- It's a really portable one, too, you know?
You can bring this along with you almost anywhere.
You could almost fit it in your pocket.
- Oh, yeah. - So.
All right, next one is split squats.
Now, Brad, for these,
you use the booya stick, don't you?
- I do.
- I like to hold on to the edge of a bed or something.
- Anything for balance. - Yeah.
So, basically, you're gonna get into the lunge position
and you're gonna bring the leg down like this.
Now, if you want,
you can train to have the knees go over the toes.
That's mine cracking.
- (laughs) It's the over 60 noise! Or 50 noise.
- I don't want any pain at all, though.
- Right, right. - If this hurts,
you don't do it this way!
Then you might do it this way where you go straight down.
Because if you don't have pain,
you're strengthening your knee
so that when this does happen,
when you do go knees-over-toes,
which happens when you're goin' down stairs,
it won't hurt as much.
Because you got the strength in that position.
So, obviously you're gonna do both sides.
And it's interesting, Brad.
I actually get up off the floor
using the other leg up first too,
and this one is really a lot weaker on this side.
I really gotta start workin' this.
- 'Cause you've always done it
without thinkin' about it, right?
- Right, right, right, exactly.
- If you wanted to, you could have a chair on both,
you know, covered here and a chair if you felt more stable.
- Right, right, exactly. - Whatever so you feel stable.
- And, you know, safety first. - Yeah!
- So, Brad, do you wanna show a pushup?
- A pushup? Of course! - A pushup, yes.
- You want me to do it down there or go up here?
- Yeah, would it be okay down here?
- Okay! - Okay.
So, we're gonna actually do it,
you wanna do knees first?
- Sure.
This is an excellent place for the Pete's Choice,
'cause it hurts, especially if you got a hard floor.
This is much more comfortable on my knees.
All right.
- There you go.
- So, when you're doing these,
you wanna try and get your body straight.
Have someone else look at you
to make sure you're not up like this or arched like this.
'Cause a lot of times, people are unaware of that,
including us. - Including me.
- And so we're gonna go down,
and tighten up your core and keep that tight.
And this is a little bit, takes practice, I think,
is that you need to learn to breathe
while you're doing your pushups
and maintaining the tight core.
So you breathe out when you push up,
breath in when you go down.
And when you're talking,
you do whatever you can do to get it done.
- And for advanced,
you can actually squeeze your buttock a little bit.
That actually gives you a little more push,
believe it or not.
According to Pavel, the strength coach.
- Oh, yeah.
- You strengthen your abdominals and your buttocks
and that helps getting more pushups.
(mumbles) Brad!
- Get those glutes goin'!
- Now, Brad, how many was your record again so far?
- Well, my goal is to get 59 of 'em when I turn 59,
which is in October. - Sure.
- So, I'm at about 53 right now at a max and I only do that-
- Once in a while. - Once a week at the most.
Usually it's every two weeks and then I break it up.
It's just more fun.
- Sure. Now, we're gonna do side planks here.
And we'll just reach down and reach up like this.
Now, you can obviously do 'em on your knees like this,
and you can also, more advanced, get up on the legs.
Now, I wouldn't do 'em on this type of surface.
I wouldn't do it on a bed.
I would possibly do it on the floor or a mat.
- Yeah. Carpeted floor, mat, with a mat.
You can't see it very well, but there's a gap here.
His microphone is- - I'm feelin' it!
- Or his big fat wallet is saggin' down there.
- I'm feelin' it.
You could do it this way, too, which is more difficult.
- More advanced, yeah.
- I don't even know if I can do it.
- Well, it's not a good idea to do it on this, probably.
- Yeah, yeah, I can't. So, all right.
- That's for those genetic mutant advanced people.
- Yeah. We do it on both sides, of course.
- Yup. - And, you know,
10 to 15 reps or 10 to 20 reps,
depending on what you're doin'.
Take it to fatigue, but there's also the philosophy,
don't do it to fatigue.
Go half of what you could do to fatigue.
So, like, let's say you could do 20 pushups. You only do 10.
But you do 'em more often.
- So, like, doin' the half hour that you're workin' out
or throughout the day?
- Right, throughout the day.
Which is harder for people, 'cause I think they forget.
- You know, if you're doin' pushups,
you could just do 10 in the morning
right after breakfast or before,
and do 10, you know, say you could do only 20 maximum.
Do 10 before you eat and do 10,
even if you're out to eat,
just get right down on the floor.
- There you go! - And do your 10 pushups
right in front of the whole crowd.
- Do it on the table. Why not?
Get up on the table. Make a spectacle of yourself.
All right. - Tell 'em we told you to!
Keep strong!
- Was that it? - Yeah, that's it.
- All right! - Five.
(electronic synth)