♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our own opinion
of course, Bob. - I've got you beat,
height-wise, don't I?
- Yeah, little bit. - Today we're gonna talk
about seven real-time bicep, tricep, and shoulder
exercise workout.
Super sets, we're gonna do a lot of that too.
- Well yeah, we got some super sets in there,
but as soon as we get through this introduction--
- Yeah, we're gonna do the intro, then we're gonna
go right into the real-time.
By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on staying healthy, fit, pain-free,
and we upload every day.
And yes, you're gonna want to join us
on our social media channels, bobandbrad.com,
go to the giveaway section
cause we're always giving something away.
We're giving away the Renpho neck and back massager.
This thing is awesome.
This thing'll take away all your pain, you know?
So anyway, you can also go to Instagram and Twitter
and find a shorter version of all this.
And we're joined by Alex, who's helping us out today,
and so we gotta give him a plug for his channel.
The Family Product Channel he does with Liz,
our camerawoman, and it's very funny and very informative.
It's Family Product Channel on YouTube,
and also you got it on Facebook and Instagram.
- Yep, unsubscribe from them and subscribe to us.
It's as simple as that.
- Why Alex, oh why? - He likes that joke.
He likes that joke.
- Okay, so we're going to go ahead and get started.
- So we're going to start with,
this is all banding exercises.
And they work excellent, cause you get core, arms, chest,
we're going to get even a little thighs in there,
a little bonus for you, but we like Bodylastics bands,
they work the best.
I've been using them for a long time.
I really do like them.
First one we're going to work on biceps.
- [Bob] Biceps.
- Now you can do it either the way Alex is doing it
or the way I'm doing it.
Both isolates fairly well.
Alex's isolates better.
He's going to lay down, and this is one of the advantages.
We're going to use the lower anchor.
Are you ready Alex?
- Curls for the
girls, Brad. - Curls, right.
We're going to do 10 of them.
And one, and two.
I'm going to get a little further away
so I get the resistance right.
- Yeah, this does closely simulate Alex's life
in that he likes to lay down on the job.
So, by the way, - Seven.
- you can get the wall anchor,
that's what this thing is attached to,
it'll be out on our websites.
Brad and I actually invented this thing,
so this thing is strong.
It'll hold up to 800, 900 pounds.
So it's not going to break on you.
- He's talking about these little black things right here.
The next one we're going to do is triceps and lats.
Now, just give me a little time.
You can do it either laying on the ground like Alex is,
or you go to the upper wall anchor, put it in there.
And if you have a stool, you simply sit down,
and we'll start with lats.
Let's do 10 of them.
And go ahead.
- This is where this whole unit really shines,
because lats are very difficult to do at home.
It's hard to simulate this
with dumbbells or any other thing.
So, you really need bands or maybe a pullup bar,
and you know, a pullup bar takes up a lot of space.
The wall anchor does not.
But you can see these guys are really isolating their lats,
and they can use, you know,
as many bands as they would like.
This thing can take up to like six bands, I think,
if you went through the little--
- I've used up to five on mine.
That's getting pretty tight.
You know, you could maybe get six if you get small ones.
Okay, let's go to triceps.
Now, I do mine like Alex is doing them,
or you can do seated here.
This isolates the tricep really well.
- When you lay on the ground you can't really cheat.
You can't really compensate.
- [Bob] That's right, that's right.
Otherwise you're trying to use your whole body
to help with triceps.
This really focuses on it,
so you can actually get that waggle
away from the back of your arm, right?
I'm talking about me. - I'm going to say 10-15 reps,
but we're coming up past 10.
Okay, whew.
- [Bob] You're already breathing hard, Brad.
- Yeah, I know it.
- Where are we going now, Brad?
- Now we're going to work the pecs, shoulders,
and postural exercise, which we always have.
- Now you see how quickly these guys
are switching these around too, so that works out real nice.
- Now, go ahead.
Bob, you could talk about the mechanics.
- Okay, so what they're doing here
is they're working the muscles
up there between the scapulas or the shoulder blades.
And you can see them squeezing the blades together.
This is the great postural exercise.
This is the one everyone, if you can do it,
should be doing it.
Because everybody is struggling with posture,
and this is the one that you actually may want to do,
throw some extra reps in if you would like to.
- Now we're going to do a super set.
Now we're going to do the opposite muscle group,
and going down toward the floor.
All right, Alex, make a fist with those hands.
It looks silly otherwise. - That's right.
Sorry, you told me that.
- [Bob] Now this looks like they're flying.
Now this, this is where this really comes in nice,
cause look how quickly they switched around
from doing posture to chest.
And we're doing cardio and all.
And what's nice, getting some core in there too.
- You got to tighten up stomach muscles right now.
- What's nice about the bands here, it's really hard
to simulate this with a bar or anything,
because you're going so wide.
So you're really working the muscles a lot differently
than you would be if you were to do bench press
or anything along that line.
- Okay, good.
- Are you strong like bull, Brad?
- Strong like bull.
Now, we're going to go down to the middle one now.
- Why do you need a stool, shorty?
- Well, because I normally work off this one,
but that puts us too close.
I don't worry about that at home.
All right, now we're going to do the same exercise,
but at a different level.
We're going to go chest level,
so it works different muscles.
- So we're getting some of the different fibers now,
of the muscles like the trapezius and such,
and different of the rhomboids.
It's just doing that a little different.
Now Brad's sort of a little two stepping there,
apparently too. - I'm going
to get a little fancy.
It is kind of neat, it's a different way to exercise.
You're getting some movement.
Actually more functional.
- When I do these at home, that's what I do.
I actually get some leg movement along with it too.
- It looks like a T-Rex, and Bob's doing them at home.
- Are you ready to switch?
- The joke is about my short arms.
That's the joke he was making right now.
So now they're flipped around again.
Mr. Ape Arms there.
- Oh. - [Bob] Oh, no,
you unhooked one of them.
- Alex doesn't work with these as much as I do.
It just takes a little practice,
and you can flip over really easy.
And here. - [Bob] There we go.
- Now, we're working those middle fibers of the chest.
We really want to build that chest up,
and this is a nice way to do it.
Breathe, are you breathing Alex?
- I'm breathing.
- Exhale. - [Bob] We must,
We must, we must increase our bust.
- (laughs)
- Why Bob, why?
- [Bob] Gotta throw a little humor in there.
This is really nice that Alex jumped in here
to help work out, so I don't have to.
- Yeah, it seems like a trend.
- Yeah, it does seem like a trend.
- All right, we ready to go to the next one, Alex?
- I'm ready.
- Okay, we do have to switch again.
I'm going to take a little time.
I'm getting a little tired.
Now when you're doing these at home,
you're doing 10, 15 reps at the most.
And it's okay to take a little break in between.
It's actually recommended 60-90 seconds.
I'm going to get mine now.
I'm going to set up mine a little bit differently.
Alex is setting his up double, cause he is strong like bull,
and I'm working on it, so I'm just going to have two bands,
and this way you can see us, cause we're all...
- [Bob] So Alex in essence has four bands going.
- So now we're working-- - How many does
Brad have, Bob?
- [Bob] Brad has just two.
- And that's half of four.
- [Bob] That's half of four.
Well, you got that math down there.
- So, good posture, that athletic stance,
shoulders back, hips, back arched,
and really work those knees up and down vertical.
We're not bending forward, we're keeping that good posture.
How you doing, Alex?
- I'm doing well.
Sweating. - Now Alex--
What? - I'm sweating.
- Good.
One thing that's important is that you use both arms.
So we're going to turn around and do the other arm.
All right, good stance, look at that.
Bob, point out that nice posture that Alex has.
- You got the nice arched back,
so he's good athletic posture.
Knees bent.
- Alex, I want you to go up and down with those knees,
even make it a little more difficult.
No, bend the knees, come on, see if you can squat.
- [Bob] I feel like Brad's nephew is here again.
(laughs)
- [Brad] Well, you know - [Bob] That's an inside joke.
- I'm very particular about my
body mechanics. - [Bob] Poor kid.
Who'd want to be part of Brad's family?
(laughs)
So this would be like if you're really short
and starting a lawnmower, I don't know,
what does this simulate?
- It works great on those pecs,
and it does a lot of core work, especially the diagonals.
- [Bob] Sure, we're going to get the obliques basically, so.
- And we're going to go and we're going to do
the opposite diagonal, all the way on the bottom.
Alex is going to keep his to four bands.
I am going to naturally keep mine to two.
But I'm working on it.
(laughs)
- [Bob] All right, you guys are looking
a little winded here.
- There we go, get in that deep stance.
From my karate days, this is a horse stance.
Good posture.
And now we're going to punch up toward the ceiling.
This is like the lawnmower pull
isn't it, Bob? - [Bob] Yeah, this would be,
yeah I guess if you have a weird way
of starting a lawnmower.
But if you'll take your leg closest to the wall,
you squat down and you punch up.
- [Bob] This would be a punch.
That's what this would be.
- There you go.
You could call it a punch.
But that thigh right there
gives you a little bonus thigh workout
if you do this, otherwise you can do it stationary
and focus on the upper shoulder and arm.
But I'm thinking hey, might as well be efficient.
Do a little bonus work.
- [Bob] This would be like a haymaker, wouldn't it?
That type of punch?
- Whatever, Bob.
- [Bob] Well, kind of like, go way down low,
and bring it up and around?
- Sure, sure. (laughs)
- [Bob] I'm trying to add some color here.
- [Brad] Squat down, Alex. - [Bob] Get your legs.
- [Brad] There you go. - [Bob] You're not getting
your body in there.
When you punch you want to have
your whole body. - [Brad] Bring it in.
- [Bob] Squat down and up.
It's a rhythm, Alex.
If you're ever in boxing,
you just don't throw the punch out.
You use your body to bring (mumbles)
- [Brad] To throw the punch.
- [Alex] Bob, you've never been in a fight.
- [Bob] Yeah, I was in a fight when I was in seventh grade.
- [Brad] Oh, really?
- [Bob] Yeah, actually the last one I was in I was a senior.
That was the last one I've been in.
- I can't believe it, Bob.
I hope your mom
doesn't watch this one. - [Bob] I almost took on
that homeless guy,
remember that? - [Brad] How're you doing,
Alex?
- Whew.
- [Bob] All right,
feeling it. - Okay, now, you're going
to do 10-15 of each.
We did about seven and a half minutes.
That would be one set.
Now, I do three sets of 10,
so it takes me about - [Bob] Do you really?
- 20 to 25 minutes to get through all that.
I'm pretty wiped out by the end.
- [Bob] So I'm starting to doubt that,
because you're already tired now.
- Well Bob, why Bob?
We don't--
- Coming from the guy who's sitting and watching, huh?
Doesn't even work out, so.
- All right, remember - Look at this guy.
- Brad and I can fix just about anything.
- Except for--
- Alex.
There's no way we can fix him.
- Go Badgers.
- But we're working on it.
- Why?
- Thanks for watching. - It's a double header.