♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm 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 gonna talk about seven exercises with bands
that you can do at home that you can't do with weights.
So we're doing a giveaway today and it happens to be
the bands; Bob and Brad's set of bands here
that you can use at home.
And we're gonna show you things that you just
literally can't do with weights.
- They come right here in a nice box and everything.
Look at the pipes on that guy.
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Let's get started, Brad. - That's right.
- Okay, the first one is called,
I'm not sure how to pronounce this, Brad, Palov?
- Palov, Palov, Palov.
- So this must be a Russian name, right?
- [Brad] Well, I don't know, Bob.
- This is the Palov press.
So you really wanna have kind of a narrow base, Brad,
when you're doing this, and you, boy, this is a lot.
- Use the lower, I think that's the one.
- That's the one I was supposed to use, the middle one.
I was wondering why that wasn't working very well.
There we go.
This is still hard, Brad.
- Do you want me to take over, Bob?
- No, but can you see this?
It looks easy, doesn't it?
But it's not, it's really working my core.
- So he's got tension on those bands.
- You wanna make it easier, you go closer
and then it's easy.
But you wanna make it harder, you go farther away
and this is really tough, and you can also do circles.
Oh my god.
My core is really burning here, Brad.
- Well, that's the whole goal.
His body is putting tork in rotation on there
and those core muscles are resisting.
- So you can do this obviously both ways too,
you do it the other way too.
All right, let's do some lats.
Yeah, no matter how I think about it,
I don't know how you can do lats
with regular weights at home.
- [Brad] Like dumbbells? - Yeah, dumbbells.
- Right, without cables, you gotta have cables.
- So you're going ahead, I'm tall,
so I'm gonna go ahead and bring it down like this.
- There ya go. - work those lats.
- And you can see Bob has two bands here:
the blue one and the green one.
That might be too much for some people,
you may wanna go just one band.
- You may wanna start with one band, but lats take a lot,
you know, if you really wanna work them.
You might wanna, and that's why we can do
pull-ups sometimes too.
- Sure, that one I also do them actually laying down
on the floor on the bottom anchor.
- Oh sure.
Lying on the floor.
- Lying, yes.
- All right, the other one for you therapists out there,
these are PNF patterns.
Proprioceptive Neuromuscular Facilitation.
So the idea here is that you're not doing
just a regular pattern like lifting.
Actually I'm going from the upper right
down to the lower left like this.
- And if you just wanna get some muscles
that focuses on your pec major, your chest muscle
and your anterior delt, I do these on a regular basis.
- But you can actually stimulate sporting events, too.
So yeah, I stepped away a little further
to make it a little more difficult.
It was kina giving away.
But you can actually simulate events, too, like throwing.
- Tennis. - Tennis, yes exactly.
So you can also go from the lower one
and actually do the other direction,
the other PNF pattern.
So start from down lower left or lower right
and go up to higher right.
- And that way if you want, you can squat down
and get some leg motion in there too.
And you'll be amazed how much that works your
right quadricep right there 'cause this what I do
three days a week consistently.
- Yeah, you like this one, don't ya?
- I do, I really like this one.
Both of those.
- So you're getting a lot of muscle groups.
- You are, right.
- Curls, but it's also working that core
then you're working the legs too at the same time.
So Brad, you're gonna show how you do swimming
on this thing, right?
- Sure, you better believe it.
Particularly if you're a swimmer,
you like to do laps in the pool in COVID
for quite a few months there, our pool was closed down,
so this is a nice way and I've done this
just to work straight to get my speed up with swimming.
- And it did work, right?
- Oh yeah, absolutely, and you can see why.
- It's funny, you were at a plateau for kind of years,
weren't you, and this kind of pushed you forward.
- Yep, my hundred meter went from 132
and I went down to 114 after working this.
So you go here and you simply,
you can see it's the same motion as swimming.
Bob, can you go fill up?
I saw this on a YouTube, someone took a bucket of water--
- [Bob] And threw it on ya?
- No, they put their face in the bucket of water.
It was full and then they'd lift their face
out of the water.
- [Bob] That's funny.
- Yeah, I always thought about doing that.
- [Bob] Well, we gotta do that for our Instagram.
Seriously.
- And then of course to get it stronger,
either more bands or simply back up
and then you can really work on strength.
Oh yes!
And it's fun!
- All right, Brad, you're gonna do some legs.
Do you wanna use this one?
- Sure, let's give it a go.
Now, with legs, you can use these straps or Velcro straps.
They do come with the set.
And you wrap it around the Velcro.
I've got one on already on this leg.
And you just simply hook it up here.
You may or may not need something for balance,
but we're gonna work just some typical hip flexion
like you're kicking a ball.
- [Bob] This is really good for soccer players too
as far as doing the cross, going across the body.
- Yeah, so you're gonna go like this.
- [Bob] Yes, exactly.
- But just anybody that wants to work on their
hips and balance, now if I do this like this,
all of a sudden I get hip strengthening,
a lot of balance.
My left leg is actually doing a lot of work here
with balance.
- Stabilizing. - Yep, stabilizing.
And that's something you really don't realize
until actually you do it.
And you can go all four directions.
- Remember safety first.
Don't try anything that it's gonna make you fall.
- Yeah, if you're not used to this,
you may feel quite--
- You'll get pulled right over, right.
All right, I'll show a posture exercise, Brad.
And then you can finish off with the running
or kind of the core strengthening.
So these are ones you can possibly do with weights.
You can lie on your stomach and do waist,
but they're so much easier using the bands.
So you can get the upper, lower, middle traps
and you get the rhomboids.
So I like to go back and actually go back
and then externally rotate.
This is probably a little more than I'd use.
- But you can see he's really focusing on getting
these muscles to retract and pull those
shoulder blades back.
- You can just go back too like this and squeeze
the shoulder blades together,
but I like to go back and actually externally
rotate the shoulders.
That really works them.
- That little bit of motion is pretty subtle,
but you can feel it big time.
- Right, and you can go medial, you can go lower
like this too so you get all the different traps.
This is a good workout, Brad.
- Yeah, you're getting your lats in there.
There's just, you know, I'm sold on the bands.
I mean, here you can just simply do triceps.
- Yeah, it's infinite how many ways you can work it out.
I mean, it's only limited by your imagination, right, Brad?
- Exactly, Bob.
Here we go.
So if you wanna do some running, indoor running,
I found another way with different loops,
but this works well too.
We got arm motion here.
You know, you can do some jogging here,
get some arm motion here.
Turning sideways with this works better with a loop,
but you can still do it this way
just so you get your muscles and your hips
working a little bit better at a different angle.
And your ankle muscles so they get strong and stay strong.
- Brad, we gotta show the loops.
- Let's do it, Bob.
- No, I think, you know, you want the black or the red?
- Black is good.
It doesn't matter for this.
- Now, this is a whole different thing,
but if you really wanna do the running on a regular basis,
I would get some of these loops
and we'll put a link down below for those, too.
- And see you can do this.
So much easier.
- I've been doing these at home.
- Have ya?
- Yeah, instead of the treadmill on a day
I have to be inside.
If I'm outside, I don't do it.
- I'm already getting tired.
- Yep, I was doing the whole same thing.
You're working the leg muscles.
You know, it's better than running in the sense that
you're working all sides of the hips.
- If you go up here into the armpit area,
the axle area, then you'll start working the core muscle.
- And I do that too.
This is all invented by Brad.
- I don't know if I invented it.
- He introduced it to us anyway.
- I feel like Seinfeld in that episode he's in the airport.
Get those knees up high!
If you're a Seinfeld episode--
- If you're a big fan, you'll know what he's talking about.
All right, nice Job, Brad and check them out.
This will be the way to work out at home
with COVID still going on.
You can keep in shape while--
- I'm thinking even when it gets warmer.
Hook up an anchor to the tree.
- That's right.
- Do it in front of the neighbors,
let them know how crazy you are.
- They're all talking about you, anyway.
- That's right, give them something real to talk about.
- See ya later.