Transcription
♪ 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, we're 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 are excellent home fitness. They get 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, proves 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 clinking, and they say.
- It's all bands.
- 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.
- Oh, yeah, by the way, if you're new to our channel, please take a second to subscribe to us. We provide videos of how to stay healthy, fit, pain-free, and we upload every day. Also, go to bobandbrad.com, go to the giveaway section. We're always giving something away. This is the one day we set up for the next video giveaway.
- Yeah--
- So it'll be starting tomorrow.
- Yeah, just look tomorrow, and you'll see it.
- Yeah, look tomorrow, or you can, if you join us on Facebook, it'll always be pinned at the top of the page to the contest. Go to Twitter, Instagram, or TikTok if you want a 60-second version of our program. And yes, we are in podcasts now.
- 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 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 the door and close it, and then you have a loop so that you can anchor your band to it. 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 the 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. It's actually one where you work on posture. So you can actually go in different directions here. I like to do 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 it at the top of the door and move it down halfway by the doorknob. 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 gonna 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 too. 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 is 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 be good for the biceps, okay.
- You're kind of ready for the next one too, 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 widths 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 the 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 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 a 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 adductor. 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 flexion. 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 gonna 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 a 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 workouts. 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 helps 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. And 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.