♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical Therapists ♪
♪ On the internet ♪
- Hi folks I am Bob Schrupp Physical Therapist.
- Brad Heineck Physical Therapist.
- We are the most famous Physical Therapists
on the internet.
- That's right Bob.
Oh, in our opinion of course, Bob.
- Today were gonna show you how to use resistance bands.
The best beginner guide by Bob and Brad.
Get fit and look great.
- Absolutely Bob.
Bob these fitness bands
excellent home fitness that gets you stronger,
you're gonna look better,
you're gonna have better balance, better posture,
I can't say enough about them.
This is all I use now with the exception of body weight.
- Yeah, and if you want some evidence
just go to Tom Brady, who actually, as you know
the MVP winner of the Super Bowl again,
proofs this is how he does his strengthening program.
He doesn't use weights. - Right when you go into
the TB12 fitness clubs that he has
there's no sound of weight clink and they say.
- It's all band. - Everyone's doing bands
in there and these are high level people
but we know as therapists that works for all levels.
- Should we talk about the two options here
we're gonna show down-- - Well Bob,
we've got one business, some businesses.
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- That's right - Who isn't?
(Brad laughs)
- I think my landlord, oh not my landlord--
- Your landlord? - Yeah.
(Bob and Brad laugh)
- The landlord here.
- Yeah so Bob let's carry on with the banding.
So if you're a beginner and you wanna start doing this
because you don't wanna go out and buy a bunch of weights.
You want to exercise at home
like again, these are just an outstanding option.
I'm gonna show you
or we're gonna show you
two different types of bandings.
The loop bands which I've just started using
in the last six months I really like them.
And of course the traditional bands that look like this.
Typically when you buy a set online
or wherever you get them, they come in sets.
We have sets that we really like, we have our name on them
but they're very consistent with other bands.
- These come with the handles too.
- Yeah, we've got five loops
very strong one down to the lighter one.
The hairs handles that come with the loops.
Now with the bands, there's five.
This is real common that you'll get five bands.
There's a little bit different a variety of clips.
Ours has a steel ring here and a nice carabiner steel clip.
- And I will put this handle up against any handle.
This is a really nice handle.
- You can, you could--
- You can get some really cheapies.
- But these are nice handles.
- Yeah, these are nice.
- We wouldn't have junk.
There's ankle straps that come
and we'll show you how you use that.
Now with the band, you're probably
you're not gonna have a convenient way
to put the band to the wall.
So what we're gonna give you
or what they oftentimes give you is
one of these is called a door anchor.
I call it the door anchor.
There's a spongy thing here.
You open the door and they'll show you how to do this.
- You put this in door and close it,
and then you have a loop
so that you can anchor your band tool.
We don't have a door handle or a door handy.
So we're gonna use our wall anchors
and you can see the exercise very well.
The wall anchors, by the way, they work very well.
That's why we made them, but this works fine on the doors
while you can do it different levels--
- Got to make sure the door is probably locked
or nobody's gonna be using it when you're going through it.
- Yeah because if you're doing it someone
comes in from the other way and opens a door,
then this will - Gonna come snapping at you.
- Yeah, so be careful with that.
All right Bob, anymore? - No.
- We got seven different exercises.
It's gonna show you a relatively complete body workout
throughout this.
- I've got my workout clothes on Brad.
- [Brad] Yeah, that's right, you know,
and that's the beauty of these.
You can do these without workout clothes.
- Yeah and you can do these at the office,
and this is a great one to do at the office is actually
one where you work on posture.
So you can actually go in different directions here.
I like to this where I actually externally rotate
and I'm squeezing my shoulder blades together at the same
- Right here. - Yeah.
- Now, he's gonna do that.
You can do it at different levels.
You can put it, you know, if you got the door
you can put at the top of the door
and move it down halfway by the door knob.
You can put those around the doorknob
and that can be a good option too.
I'm gonna get in here.
- Now this time, I am just doing a complete reverse,
you know, I'm not doing external rotation.
I'm just going back like this.
- So you can do this with a loop and you can go like this.
Now without going to the anchor, it's probably not as good.
But it still gives you posture exercise
and I can go like this.
- Yeah that's another one you could just sit
right at your desk and do.
- Yeah exactly.
- So, all right well, I'm going to number--
- Usually do 10 to 15 of this to start with.
- Sorry.
All right now I'm going to the lower anchor.
If you buy these anchors from us on Amazon, you get three.
If you buy them from our website you get four.
- Right. - We just throw an extra one
for the same price.
- Yeah, that's a good deal.
Now I was gonna show you how to do biceps
with the anchor at that level.
I'll show you how to do it with loops, go ahead Bob
- Now you can actually lie on the floor and do these two.
There's a lot of different ways to do them.
- I always do them lying on the floor.
- If you wanna do both arms at the same time,
you can go ahead and work like that.
What I like to do is I usually warm up
doing them like this
and then I actually go to grabbing onto
the two of them like this
and working a little harder to get that power.
- And the other thing you can double the resistance band
just what Bob did or just simply walk away
from the wall and that increases.
- Oh yeah. (Brad growls)
And the other thing is you can add bands.
- Right.
- You can have three four bands at the same time.
- Exactly Bob. Now if you have the loop,
the loops do come with handles, which is nice.
You can stand like this
and work your bicep curls like this.
You can do what Bob did and do two.
Oh yeah, oh my goodness gracious
and work that.
And again, 10 to 15 reps of these
is gonna to be good for the biceps, okay.
- You're kind of ready for the next one too Brad
aren't you squats, are you good with that?
- There's two different ways with the bands.
You go ahead so squats, you can do it like that.
And you know, it all depends on your comfort level.
You know how far you go down
but we always advise not to go down
past a 90 degree bend in the knee.
and I don't even know if I can with this.
- Oh there you go.
Now, the advantage with the loop bands
that I really like is you don't need handles.
And this is very comfortable for me
is you wrap it up around like this
and do, this is how I do my squats at home.
And I like this it just seems more comfortable,
but you know either way works well.
- Yeah actually and kind of frees up your hands
to some extent.
- Yeah I don't have I just keep it away from my neck,
but the brunt of the force is on my shoulders
and that's comfortable.
That's good exercise there too.
- And then you got different band width
to make it give you different resistance.
- I don't know if you can do that one can you?
- I can too Bob I pull myself up
Yeah, I couldn't do that at first.
- Oh, this is a master.
- Yeah this is one is really a tough one, but yeah.
- Wow.
- I feel strong like bull Bob.
- You are strong like bull.
I gotta give you credit Brad.
So here, I'm gonna work on sidestepping red.
And you said this works a lot better with shoes on but--
- It does I think. - I don't have shoes today.
- But you don't have to, you don't have to nope.
You can go ahead and
so I'm working my way one way
and I work away the other way,
and you're working to hip abductors,
the muscles on this side of the hip.
Now I might come and bounce a little bit too.
- Sure this one you may look at and say,
"Well I don't know it doesn't look like much of an exercise"
but I think it's a great one.
As therapists we know that these hip muscles
are really important for your balance
and your stability with walking.
- It's a real functional.
- You know, and if you,
you can actually with the bands, I like it because
it works a little bit better for this one
but either way works good,
but you're gonna see how you can work it, you know,
different speeds a little faster if you feel comfortable
Again, with all these take your time.
The first time you go through the exercise
get used to working with the bands.
After about five or 10 times to it,
you're gonna feel comfortable with it,
you'll have things memorized.
- And it's infinite how many exercises you can do.
I mean, it just goes on and on
cause you're not limited by motions
you can go any directions.
- The next one we gotta show you how--
- Yeah show one with the legs.
- So there's a little Velcro straps
that go around your ankle.
I've got one on already here.
We'll take the red band and we'll connect this here.
That works so well.
(sighs heavily)
around here and here.
- And if you want the booyah stick
for a little balance or chair.
- Chair, cane, stick,
or maybe you may not need one if you're really
a good balance, well balanced person.
Now here I'm gonna work the add doctor.
So we're gonna work the hip in four directions
to be complete.
This is a nice growing muscles and this, you know
I'm gonna go over here to get it stronger.
If that's too much, I'll get closer to the wall.
Then I wanna go 90 degrees, hip flection.
Now all the exercises you do with bands
it's important that you do meaningful movements.
Don't just start flipping things around crazily.
Just be very good movement that is controlled.
And again, 10 to 15 reps.
- Yeah, you're not getting much strengthening if you're just
kicking it out there and going by momentum.
You need to build the muscle.
- Now with this exercise, all four of these actually
make sure that this doesn't happen.
That your body doesn't go with the leg,
it stays up tall, good posture.
- I like again, how functional this one is.
I mean, this one's really work on your balance.
It's getting core.
It's getting, you know, the back,
and it's giving to the abdomen.
- Yup now this one, we don't wanna do this it's up tall.
And that's why it's nice to have something to hold onto.
But you know, if you're a really good balance
and you know you may go like this if you're advanced
and you feel like you're really, you know
if you're athletic, then do all four.
Yeah then back to the beginning.
- Sure. - So that takes care
of the hip and standing and it gets your balance.
It's a nice balanced routine.
- So I'm not sure how you wanted this one done Brad,
overhead?
You're gonna do
- Oh, I'll show you this is one that
I don't know if you have something else
but this is...
This one can be done a pie
or you could put the anchor anywhere
if you're using the door anywhere in the middle.
But I'm gonna actually-- - You want it lower?
- Nope, that's fine.
So this is one,
I like this cause it works the whole core in the front
and I'll put balancing as well.
And what you have to do is just come forward
tighten the stomach muscles, come forward over to the right.
So the band doesn't bump in the head.
That's the only reason you go to the right
plus it works muscles on the right.
Then the next time to go to the opposite side of the head.
So it's just, yeah.
So we're just balling and you know
this is more of a postural exercise
you go a little further more resistance
and do 10 to 20 of these
and you'll feel that core working right.
- Probably getting a little bit relaxed too there possibly.
- Yeah. - When you pull down.
- All right and the last one we're on number seven already.
- Yeah.
- Should we
- Which one do you wanna use Brad?
- Put that one in the middle.
- Okay.
You feel a lot comfortable with, yeah?
- That's perfect yep.
The green is gonna be a little strong
but that's okay I think.
Now this is an aerobic exercise you can do with the bands.
And this is a fun for indoor running I call it.
And if you have this,
what you're gonna do is hold like this.
You're gonna walk out and we're just going to
do some jogging with resistance on it.
And that works pretty damn good.
The loop bands actually are superior.
- Yeah they are. - But this is okay.
It'll get your heart rate up and you'll get an exercise.
- If you are gonna do on regular basis,
I would use the loop bands.
Cause one thing, these are stronger
and you can actually get some pretty good resistance.
We're going with the higher ones.
- Yeah as a matter of fact, just yesterday,
I started with the red
and then I went to the next one up
and then I went back to the red
I was doing interval training,
and it was a good to get different resistances
for different workout.
So here, just go on your wet race.
- Yeah you don't even have to hold onto them.
- I held dumbbells in my hands.
And then you can turn sideways.
This is a big advantage to the loop versus the other bands
which now you're working your hips in a different direction.
It makes sure you go both directions
and you can even go backwards, create those quadriceps.
And you can tell just by my
I'm starting to get short of breath
because I'm starting to work.
So I do interval training with this a little 30 seconds on,
30 seconds off.
Maybe switch to the higher band.
Next time go 30 seconds on and 30 seconds off.
- It actually kind of supports you too.
So it helped your balance.
- Oh, it is.
- You think it would throw your balance off and it might
if you have a too heavy, it might pull you that way
but usually it kind of holds you.
- Yeah I started off with the easy one
and you'll have you'll feel comfortable with it.
It's my favorite indoor running
cause I don't like treadmill running.
- I don't like it either.
- I love to run outside though so good option.
- And when it's 20 below like today, you know
not too great idea.
- Wow that's a good beginner workout Bob.
- All right, remember Brad and I can fix it about anything
- Except for
- A broken heart.
- That's right Bob in this will have nothing
to do with it. - We can work on hard fitness.
- Yeah, there you go.
- Cardiac. - Cardiovascular
yeah, that'll be another chapter.