Work Out of the Week (WOW)
Welcome to your WOW! A WOW is a short workout such as a tabata, strength training, stretching or stress management exercises that you can do in just a few minutes in your office or over your lunch hour. WOWs are a great way for you to stay on top of your exercise or emotional wellness program. Every week a new WOW will be added to keep you on your toes and excited!! So check back often to maximize your wellness program.
Single Leg Deadlift
Happy New Year and Welcome to your Workout of the Week, January 8! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, Mike also has a YouTube channel called MOVE with Dr. Mike, where he demonstrates free videos on how to build strength, prevent injuries, and build longevity your body. For more information on his YouTube channel, you can subscribe here.
Exercise: Single Leg Deadlift
How to perform: Stand up tall and place your right foot in front with your left foot behind you. Suck in your stomach and lift your back foot up and slowly tilt your torso forward while maintaining a straight spine. Your arms can be held out to help you balance and stabilize. Then slowly return to starting position.
Duration: Repeat for 10 repetitions and switch to the other side.
Bodyweight Squat
Happy New Year and Welcome to your Workout of the Week, January 15! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body. For more information on his YouTube channel, you can subscribe here.
Exercise: Bodyweight Squat
How to perform: Stand up tall and place your feet shoulder width apart with your toes slightly turned out. Push your hips back as if you’re sitting in a chair while bracing your core and keeping your spine upright. You can reach your arms in front to help you balance. Make sure your knees do not go past your toes and thighs are parallel to the ground. Then stand up tall and return to starting position.
Duration: Repeat for 10 repetitions.
Bodyweight Split Squat
Happy New Year and Welcome to your Workout of the Week, January 22! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body. For more information on his YouTube channel, you can subscribe here.
Exercise: Bodyweight Split Squat
How to perform: Place your right foot in front and keep your back toes on the ground. While keeping your spine upright, slowly bend your left knee and lower to the ground. Both knees should be at 90 degrees. Slowly straighten both knees and bring back to starting position.
Duration: Repeat for 10 repetitions on both right and left side.
Side Plank Clamshell
Happy New Year and Welcome to your Workout of the Week, January 29! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body. For more information on his YouTube channel, you can subscribe here.
Great job, Mike! Keep being a fitness inspiration within our organization!
Exercise: Side Plank Clamshell
How to perform: Position your body with your right forearm on the ground with your knees bent at 90 degrees. Lift your right hip off the ground while opening your knees and squeezing your glutes and engaging your core. Hold this position for 3 seconds and slowly release.
Duration: Repeat for 10 repetitions on both right and left side.
This website uses several features that are not available to the browser you are using.