♪ Bob and Brad ♪
♪ the two most famous physical therapists ♪
♪ on the internet. ♪
- Hi folks. I'm Bob Schrupp, physical therapists,
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- So Brad's a little bit of a showboat,
today we're gonna talk about "goodbye flab".
- That's right Bob.
- With this 10 minute, full body, large loop band workout,
you can do it anywhere.
- That's right Bob.
Bob the best way.
- Can you do it in the shower?
- Well, yes, we don't recommend it, but it is possible.
This is a great way to get a full body,
fat burning workout,
with minimal equipment.
You're gonna add some resistance
and you're gonna feel
like you've lost flab on your gut.
- The thing is you can do it in 10 minutes
and you get a pretty good workout in 10 minutes.
- Yeah, yeah, it's definitely gonna,
you're gonna be ready to take a rest.
- All right, by the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy and fit pain-free.
And we upload every day.
Also go to bobandbrad.com,
go to the giveaway section,
we're always giving something away.
- That's right.
- This week we're giving away TENS Unit.
- TENS Unit, there you go.
- And you don't Know what that is probably,
but that is a small electrical unit that you gonna keep in
your pocket, the electrodes attached to the painful area,
and you could decrease pain. You can get rid of your,
those narcotics and prescription medication
and all those great things,
say no more Bob,
you can also find the contest pinned on top of the page
on Facebook and you can also go to Twitter, Instagram,
or TikTok if you want a 60 second version of our program.
- That's right, cos some people
can only take 60 seconds of us,
but if you want a longer version, go to our podcast.
We have some outstanding interviews with experts, authors,
and even us talk amongst each other.
- From around the world.
- No kidding, yeah, New Zealand, Australia, whatever.
I shouldn't say whatever, they're probably,
Steve will get mad.
- Don't insult people.
- Sorry about that, Steve.
Anyways, should we carry on Bob?
- Yes, let's carry on.
- All right, so, what you're gonna need
for this exercise, this routine,
this workout is some large loop bands,
they're becoming very popular.
I, I made a video on this about six months ago.
It really got a lot of views,
and we did say that was for beginners.
We did say we're gonna come out with another video,
a follow-up and this is it.
- And we keep our promises.
- That's right, so this is it.
So, when you buy one of these,
they typically come with five different resistance bands.
You're gonna find out
that one of the resistance for this workout,
you'll probably just use one band, I do.
You could, might use two bands,
it's typically up to you.
I'm gonna use the red one.
Naturally I could go to the black one,
but I don't want to show off.
You can't see it as well with.
- And you're instructing, you're talking, so.
- Yeah, so I can't.
- A little more difficult.
- But you know, it's your choice.
So now these are all set up.
We're gonna start working in this position.
You're put the band here,
I like to put my thumbs right there,
it's a little more comfortable.
If you want to use some gloves, like some biking gloves,
or golfing gloves, it's a little more comfortable,
but not necessary at all.
And we're gonna put our feet on the loop band, like this.
Now we're gonna do five exercises
from this basic starting position.
Okay, first one, posture, okay.
Now I would recommend you do a little warm up,
some jumping jacks first.
- Prior to this.
- Prior to this, it doesn't have to be extensive,
but it would be nice.
- Just get the heart rate up a little bit.
- Exactly right.
- A little bit, a little bit of a sweat.
- This is, this is not beginner,
so we're not gonna go into that.
- Sure.
- Okay, so we're starting here
and we're just gonna do curls,
up like this and down and look at the posture.
I'm not like this,
I'm really attentive,
and I'm breathing.
I'm gonna go through a 10 on these.
- I thought you said five.
- Well, I was gonna,
but it's gonna depend, you know, when I'm talking,
I lose my count.
- Sure
- You're gonna have to be responsible
for your own counts, so,
you know, self-responsibility is important Bob.
- That's right, I agree?
- So from here we're gonna go to
over the head and tricep curls over the top.
Now, Bob, you want to talk about shoulder problems?
- Yeah, if you have impingement,
you might not want to do this one.
- Right.
- I would go by, judge it by how it feels.
If it feels fine while you're doing it,
and it feels fine afterwards.
You're okay,
but, but if you're having pain, even afterwards,
like I did those and my shoulder really is sore.
- Yeah.
- Don't do it.
- Yeah, we just want muscle fatigue pain.
Now this is a really good one for the shoulders and posture.
It's here, 90 degree bend in the elbow
and look what I'm doing.
Bob tell them, show the important part about this.
- So, this is actually strengthening some,
what we call the external rotators
and it actually, part of the rotator cuff,
there's two muscles here,
and they're on the shoulder blade itself.
And you're strengthening those,
you're also strengthening the rhomboids
between the shoulder blades.
All of this is the foundation of the shoulder.
If you do, if these are weak or not out of position,
out of position, they will not keep the shoulder in place.
- Talk about this, squeeze the back together.
- You can see that he is squeezing
the shoulder blades together.
See how my fingers are coming together.
- I'm tired Bob.
- All right, sorry.
- Gotta stop that one, but that is a really critical one,
and we feel strongly about that.
Next one, same hand position,
go up and over like this,
kind of like you had a barbell
and you were gonna do some squats,
but from here again,
my feet have not moved,
and you should have shoes on when you do this,
don't do it barefoot.
It's much better with some shoes on
and we're gonna just do a five to 10 squats.
Okay.
- Again, it's real handy that you can do five exercises
without changing positions.
- It is, now avoid, you're not doing this,
shoulders back, up and we're doing some
good quality mechanics and work those squats as you can.
Now this is a fun one.
You can keep your hands up here,
or go to this position.
I'm gonna go to here and we're gonna do lateral.
- Side step.
- Side steps, this one is not easy.
- It looks easy, but it's not.
- Right, exactly, right, Bob.
And if it's too hard, just bring your hands down.
If you really want to go hard,
make yourself like this and work those shoulders.
- You can hear from his breathing
that it's very difficult.
- I'm having fun.
- You know, now what's nice about these is
look how small these are.
You, you could actually put it in your purse Brad.
- Yeah, give you a purse.
(laughing)
- Okay, now let's get on the next one.
Now you step, one foot goes down
and we're gonna go here.
I really like to put my thumb through there,
you don't have to grab.
And we're just gonna do shoulder flexion.
- Sure.
- Gonna do five.
- And again, if it hurts all the way up, just go halfway up.
- Yeah, don't go so far.
Now that's a nice thing,
you can actually just go down to here
if you want more resistance.
You can vary the resistance a lot with these.
- Some people just go up to level,
and if it feels okay,
you can go all the way.
And the same with abduction,
It's going out to the side.
- I could change to my left foot and do that.
A little, a little different resistance.
Okay, so we got flexion, shoulder abduction,
and now this is a, one of my favorite ones.
- Lunges.
- Right foot here, take the, the band,
go over your neck like this,
and then we're just gonna do the lunges from here.
So we got resistance from the bands.
If you want more resistance, you can,
you can push out there, or this may be enough,
and it probably will be.
Sometimes I'll put both hands and I'll go out like this.
Oh yeah, that's feeling it.
- I would say, actually, it's enough for me without that.
- Yeah, and it may be.
- Yeah, to start.
- Exactly, and of course we need to do both feet.
- Brad's an animal.
- It's like this, and this,
like the purse thing you talked about,
just go over your neck, like you got a purse.
- Watch out for your.
- Yeah, oh my mike, oh.
Did you hear that Tanner?
Am I making noise?
- Yeah, oh yeah.
- There you go.
And that's why you have to go through this a couple,
three times and then you'll get your routine down pat,
where you put the band exactly.
- And if, you know, if you want to start without it,
the band, for those initial lunges,
feel free to do so.
- Okay, now this next one is nice,
just a loop in your hands like this.
And we're gonna do,
urp, flies,
actually it's reverse flies.
- And again, that same thing again,
kind of, you're bringing the shoulder blades together again
- Squeeze back,
whoa yeah.
- See you can see my thumbs come together.
That's where the shoulder,
the edge of the shoulder blade is at.
- I like that, I think about bringing my sternum
and my chest out till it touches the band,
Then I know I've got good mechanics
and a good extension throughout my back.
- This is a great posture,
one you could do throughout the day,
you could add your chair.
- Yeah, sure, keep the little band by your office desk.
Then you go over the back and behind,
right about at the shoulder blade level,
if you go too high,
it goes around your neck, not desirable.
And you'll get a hang of that quickly.
And we're just gonna do some flies.
- So you're working chest muscles.
- Yep, exactly, and you can, you can see,
I, I flex my elbows a little bit to get a little bit more
muscle activity in those pecks
and you can feel that.
(humming)
- All tight, good job Brad.
- Yeah, we're not done yet,
from here might as well go right into another tricep,
or you can go into like a pushup.
- Now this one's a lot easier on the shoulder.
If you have trouble with this one.
Where you're going overhead,
you can actually go out like this.
- Exactly.
- I like how efficient these are Brad.
- Yeah, it's a, it's a really nice routine,
I'm really happy with it.
Now the next one, we're gonna go down to the floor.
All right.
So you start out with,
step through the loop like this,
bring it up above your knees on your thighs.
Keep your hands here like this
and quadruped, or all hands and knees.
- All four, you know, all four supports
- So this is, can you see me?
Okay, all we're gonna do is,
what do you call this one Bob?
- Fire hydrant.
- Fire hydrant, good hip abduction, great for the hip,
if you want it a little more difficult,
move the band down around your knees,
or just pull more on the bands
and you'll do fine.
We're gonna do 10 on each side.
Don't let your leg, knee touch the ground between.
- Do it in front of your dog
and make him look at you like you're weird.
- Yeah, those dogs, you know, they'll get jealous.
What are you doing?
That's my job.
That's working good.
Now I find if you just criss-cross this
and you get a X in there,
it adds resistance.
Yeah, there's little tricks of the trade on this.
Now this is the one I really liked Bob.
This is the pointer dog.
- Sure.
- All right, take your band,
and we're gonna put it
between your knees and loop it
through your foot like that.
You're gonna go to that right foot, left hand, all fours.
- The opposite ones.
- Yup, now you got two options,
depending on how strong you are,
or how you're feeling.
We can do a straight out kicks.
It's critical that the core is tight,
stable, neutral back,
and we kick out like this.
And then the next one
is this for the arm.
- Separately.
- And the goal is to get to do both at the same time,
you may start doing this right away,
depends on what level you're at.
And we call this the pointer dog.
- You are an animal Brad.
- Ah, it feels good Bob.
I'm feeling strong like a bull,
but look like a pointer dog.
- Yeah, that's right.
- Okay, and it is critical that you do both feet.
- Switch.
- Switch it around, and.
- Opposite leg, opposite arm.
Where is the pheasant Brad?
Where is the pheasant?
- Yeah, rowr rowr.
Oh no that's a hound,
I'm a, I'm a pointer, pointer dogs are very quiet.
They just point like that.
- They just point.
- Oh yeah, they put the beepers on their collars,
you know that?
Yeah, after when they point and they're just,
they call it they're stuck or froze,
there's a name for, locked on the bird.
- It's beeping for you so you know that.
- Yeah, there's a beeper that senses no motion
and it beeps.
- Wow.
- Now here's the bonus Bob.
If you're up for it,
take the band here,
go around like this.
I'm gonna do another pushup.
- Wow.
- Video coming up, and this is just a part of it.
So we can go down and do the.
- Make Push ups harder.
- The power pushup, If you would like to,
strictly bonus, it's up to you, so.
- That's better than I thought Brad.
- What's that?
- I thought it would be slack, you know, when you.
- Oh yeah.
- It was giving you resistance all the way down, wasn't it?
- It's kind of nice because the bands
give you more resistance
when you get to the end range,
which is what you lose, or lack with weights.
- Right.
- So you know, the bands and the weights
really compliment each other.
Bob I'm tired, I think I just lost 30 pounds.
- I have to clap.
- Belly feels a little tighter.
- All right, we'll make it up with a beer this weekend.
- Yeah, no problem there.
(laughing)
- But we're not quite done yet, Bob.
- Right.
- For your benefit, If you'd like to do this
and you don't want to go through with me again,
we're gonna give a PDF or a picture on the screen.
- On the screen, so you can just stop the screen
right at the end here,
and you'll see the picture
and you can just follow along,
- Put it on pause and just leave it there
as you're going through the exercises and life will be good.
So enjoy the large loop workout and be careful.