(upbeat music) – ♪ Bob and Brad, the twomost famous physical ♪ ♪ therapists on the internet.
♪ – Hi folks, I'm BobSchrupp physical therapist.
– Brad Heineck physical therapist.
– And we're the mostfamous physical therapists on the internet.
– In our opinion of course, Bob! – Today we're gonna talkabout how to strengthen every muscle group at home, fast.
Plus we're gonna do a giveaway.
We're going to go into details at the end.
We're going to startworking out now, Brad! – That's what I like tohear, Bob.
Let's get to work.
– Jumping jacks, we got to warm up! – We should warm up, oh yeah.
– I love jumping jacks asthey warm up pretty much every muscle in the body andwe're trying to strengthen it, every muscle in the body.
– Are we going to mentionwhat we're going to use for this, Bob? – Yeah! We're going totalk about it at the end.
– All right.
– Well, we're using thewall anchor by Bob and Brad, so but we'll show you howthat works at the end.
– All right, Bob.
Okay, let's start out with some nice posture exercise.
– Yeah we got to start with posture.
We might finish with posture too, Brad, because it's so important.
– Six, I'm going to do ten of these, Bob.
Eight, nine, and ten.
Squeezing those shoulder blades back.
And I'm going to do a super set, now I'm going to work the opposite muscle group down here.
Not going to go too fast.
– You've got two bandshooked up to there or just one, yeah two bands, right? – Two, yeah two.
– So he's making it, it'sa little bit of work.
It's not as easy as it looks.
– That's right, good controland I'm doing a lot of core here, my abdomen isreally working to stabilize.
And I lost count but I thinkI'm at eight, and nine.
Bob is going to jump in andhe's going to do some biceps from a different angle.
– So we've got this hookedup below here at the lower anchor here.
And I'm going to go ahead and grab it like this.
And I got also two bands hooked up.
And what this works onis also a little bit of core stability.
– [Brad] Oh yeah, that'sthe beauty of banding, it really works.
– And you can put more on here.
I actually usually startwith these and then I put both handles together.
– [Brad] Yeah, and it givesa power workout for that.
– Oh jeez, almost pulled me over.
– [Brad] Yeah, it works balances too.
The beauty of the band is just incredible.
– All right, I have akleenex falling out my pocket there so, now I'm goingto disconnect one of these Brad, and give me a little time to rest.
– [Brad] Yeah, take a breather! – I'm going to disconnect two of these, so now I just have these, because these are smaller muscles.
And I'm working on the shoulder, like you can do flexion, and get really good posture or you can do one at a time but– – [Brad] He's working thoseanterior deltoids, working the nice power exercise there.
Good posture, look at his posture! Ah yes! – And what the thing isnice about these handles you see how they switch? – [Brad] Yep, yep.
You'renot stuck in one place.
– Okay, now I'll take a little breather.
– [Brad] Breathe.
– And I'm going to go abduction.
Now, with all these Idon't go above 90 degrees, there's no reason to.
– [Brad] It just puts yourshoulder at risk for injury.
– Right, but you want tohave really good posture when you're doing these, and a lighter band.
I don't know where we at? Eight? – Well, I don't know, Mikehave you been counting? – Nine, ten.
All right, Brad's goingto go back to work.
– All right, here we go.
We're going to do some tricep exercises.
This is a really nice option for tricep.
I'm going to straightenup here, good posture, and I'm going to isolate those triceps.
Tighten up the core.
– This is probably one ofthe best ways to do triceps, I know you do them on the floor too.
We'll get to thatprobably, another video.
– But these work reallyawesome for triceps.
And we're going to go throughall these and if you want to repeat them, you can repeatthem two or three times.
– I'm counting, Bob! – Oh, sorry.
– Nine, ten.
And right from this positionit's really convenient to do some lat pull downs.
– And that's the thing about this.
There's very few waysyou can do lats at home, unless you have a pull up bar.
– Right, I'm going to make this a little more difficult, simply bylowering my body and I'm going to get a little thighwork out here as well.
Do isometric chair, but working this is really quite interesting.
I'm not working my legs really hard but I work my lats much better here.
Oh yeah, six or seven, I'll call that seven.
– My wife loves this one.
She had a membership at agym just so she could do lats and once she got that, she could do it at home she stopped going to the gym.
– You know you could do them this way too.
You're still going towork the lats and a little bit other muscle groups as well.
I'm having fun too I don'tknow if I want to stop! I can see why she really likes– I better let you get a chance in there.
– All right, so I'm going to go ahead now.
We're going to get a lotof the leg muscles here.
I'm going do do posture squats.
Brad and I like these becauseyou're working your upper body and lower body.
So we're going to go ahead and I'm squatting down and I don'tsquat that deep because I just, I'm old and I don't havethat much ability anymore.
– And taller peopleusually have a different– Look at this posture in the back though! That's the key thing here.
And these are– yeah if you're one ofthose more flexible people you'll get your buttdown a little farther.
– I want to go down andstill keep my back straight.
So if I round out, I cango my butt down further but then I start rounding out.
– There's no sense in doingthat type of mechanics.
– Well what's good isthis trains your body, so when I lift upsomething during the day I automatically go into this position.
– Right, it's a muscle memory thing.
– And the whole thing about this, you want to have yourlegs further apart than you think you would, because that normally is goingto allow you to squat deeper.
– You need at least shoulderwidth between your feet.
A little bit more, I think, is better.
– Now I'm going to goright from there into some calf raises.
– Simply go up on your toes ashigh as you feel comfortable.
If two feet is too easy, you could go to one foot.
– And that's what I do, Iusually start off with two and then I go to one.
– Yeah, don't do themtoo fast, make sure you lower slowly as going up.
So just don't plop down.
– Nine, ten.
And I'm goingto go to the other one.
– Yeah, you really need todo both otherwise you know, you walk in circles.
That's my joke.
Am I in here yet? Oh! I didn't know! – No we cut you off.
You've got to put your cuffs on.
– Oh! I'm up pretty soon huh? Yep.
My cuffs are on, Bob.
– Okay they're on.
– I'm going to do some hip exercises.
– And that's what's niceabout this too 'cause how else can you do hip exercises at home? – And this is one of thebeauties of the wall anchor, you can easily take things off.
And I'm just going to put this on there.
– There is a myriad ofways that you can attach these wall anchors and that'swhat we like about them.
– You've been looking in your thesaurus.
I'm going to work hip abduction.
I look like a monster, but I'm really not.
And you may or may not needsomething you can hold a chair, you can hold a cane, or a stick, like I got the booyah stick.
Or you can simply golike this, and then you work good balance as wellas that stability hip abductor muscle.
And it's starting to burn a little bit.
All right, now I'm goingto face towards the wall, good posture, hip extension.
And I'm not going to do this, I'm going to stay up talland I am actually going to bring my shoulders backso I emphasize posture once again.
Seven, this is fun Bob, eight, nine, ten.
I really should do the other leg, Bob.
– Yeah, you should, andthen I'll finish up with, I'll do some back strengtheningand I'll do some abs.
Abs are a good way to finish up.
– Now my balance onthis leg is not as good, so I do need the stick a little bit more.
– That makes me feel a little bit better, that you're also deteriorating your body.
– Yeah, Bob, exactly right.
The gray hairs coming, falling out in the back.
You know this is onething, I've been reading that book by Tom Brady, his TB12 exercise, and he really emphasizes theimportance of using banding for functional activitieseveryday for balance.
– Yeah, and here's a pro football player, operating at the highest level and he uses bands for strengthening.
– And he's over 40 years old! I don't know what what is he now, 42? – Yeah, I think he's 42, or is he 43 now? – Boy, this is reallyworking my glute maximus.
I feel it in those multifidae.
I'm going to work that posture again.
This is fun, Bob.
– Yeah, so you can go andfollow right along with this at home, and are you done? – Yep.
– Okay, well I'm goingto do pointer dog now.
So very simple one, don'teven need any bands or anything like that.
And you're going to start off– Now if you haven't done thesebefore, maybe you're going to start off just by doingsome of these or some of these.
But if you're confident, you can go ahead and start off with both.
– And make sure you tighten up your core, think about your abdominalmuscles being snug and tight with this.
So you really work a good core.
Oh, Bob, keep your head up.
You've got to see what you're pointing at! Oh yeah, oh man that looks good.
Hold it out there, Bob.
I know that's not easy but he's got nice straight posture there.
Have you alwayscalled this the pointer dog? – I don't know, is thereanother name for it? – [Brad] I don't know, but Iwas working with a guy, about 20 years ago in the therapyclinic and he called it the pointer dog, I didn't, and he was ya know, he wasan outdoorsy kind of guy, he says it's like a pointer dog.
– [Brad] But I think otherpeople have called it that.
– Yeah, I don't thinkwe're the first ones.
All right I'm going to do a few abs, Brad.
We're just going to go aheadand I'm going to have you have your knees bent, you put your handsunderneath the lower back and you're going to go ahead and lift up like this keeping the elbows up.
And I'm not curling, I'mjust lifting straight up.
– [Brad] Right, so his handsare supporting the low back.
If you have a back issue, that's really nice to support it there.
Plus it makes him have goodposture and good mechanics.
– Now, I'm going to makeit a little bit harder, I'm going to go ahead andstart moving my legs here.
– [Brad] Oh! Now this isone you do on a daily basis? – Right, on a daily, almost a daily basis.
– [Brad] Yeah, get those legs so that– Pretend you're riding abike, can you make circles? You don't have to do that, I just want to give Bob a hard time.
A few more.
– Okay, all right.
Let's talk about Brad.
What are we giving away here? – We are giving away, the device we are using to make this so handy for the banding is the wall anchor.
And they come in eitherthree or four packs, but you have to secure 'emto the wall very properly.
You have to have a woodenstud behind your drywall, if you don't have that– – You'll pul 'em right out.
So there is clear directions, we have a video on how to do it, we have– – Lets see, where's theextra one? We can show them.
– Right there.
And here's the screws, you know they go deep into the wood.
We've tested these, with the dynamometer, or no not the dynamometer, but the pulling gauge, force gauge at 800 pounds.
They're not going to pull out of the wall.
– That's 800 pounds on the end ones? On these, in the middle oneit went over 900 and the force gauge broke, I think.
– Oh for Christ's sake Bob, that's bull! 900 pounds yeah, but itdidn't break the force gauge.
– It didn't break it, itjust stopped registering.
– It was at the end of it's limit.
– At the end of the limit, all right.
Didn't break the source gauge, but would've been a better story.
But what's nice about these is, there's just a bunch of waysyou can put these things on.
Like you can put 'em through the middle, like I folded it in half here, I put it through the middle andthen I secure it to the top.
This way it doesn't slide.
– Here, let's do it with thisbecause that's black on black.
– That's a smaller one.
– Yeah, but at least theycan see the mechanics of it.
– [Bob] Yeah, the same thing, it stops it from sliding.
– This is all I use.
– And sometimes you can just go like this, and make sure you pull them apart, 'cause sometimes they're thick.
– So pull 'em apart, and go down like that.
– Especially with the dark bands.
– And you can just quickly hook 'em up.
– We have sold literallythousands of these, and they're becoming morepopular as people use them more.
We love 'em.
The price is great and they last forever.
– So this is our giveaway.
So if you are new to our channel, please subscribe to us at'Bob and Brad' and also, where's the sign? – Oh yeah! That's right, that's what you're pointing at.
I thought you were pointing at my shirt.
– All right, you can also goto the giveaway at Bob and Brad and you'll be able to signup for the contest to win one of these.
Go to Facebook, thecontest will also be there.
Go to Twitter, or Instagram, or TikTok for a short version of our program.
Order, if you use the link below, I'll make sure we got a discount.
– If you order from our site.
And you get four of them, instead of three of them.
– If they go to our site, to Bob and Brad.
– If you go to Amazon you just get three.
– For the same price, you get an extra one.
– Well, for a cheaper price.
– Cheaper! Yeah we're looking out for you.
– And it'll work with almost any band.
I mean if you know how to use them.
I mean some of 'em area little thicker and again you got to pull them apart.
– Those are the really thick bands.
But most people are, yeah.
– Yeah, those crazy thick ones.
So, all right, thankseverybody for watching.