Workday Recharge
Quick, accessible fitness easily integrated into a workday to keep you energized and motivated.
Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
Kindness: A Path to Connection
Discover how the act of kindness is good for your health.
2025 Goal Setting
A class on successful planning for fitness, nutrition and beyond.
The Connection Between Mental & Physical Health
Learn how the connection between your mind and body can impact your overall health.
Hollow Body Hold
March is here and welcome to your Workout of the Week, March 5! This month we will highlight Lincoln Physical Therapy.
Wesley Endow, DPT, will demonstrate four essential exercises that can improve fitness and mobility. Wesley is a Senior Physical Therapist and received his doctorate from Sacramento State. Has been working with the organization for 3 years and practicing Physical Therapy for 6 years. His passions include water polo, swimming, and wrestling. Recently, Wesley has developed an interest in martial arts and currently practices Judo, a sport which requires not only physical fitness but also mental resilience.
Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.
Great job, Wesley! You and your department are role models for health and wellness in the workplace.
Exercise: Hollow Body Hold
How to perform: Lie down on your mat and extend your arms above your head. Inhale, lift both your arms and your legs above your head. Keep your core engaged, low back flat on the floor, and keep your legs, arms, and head off the ground. You should feel your abdominals, lower back muscles, legs and arms engaged throughout the exercise.
Duration: Perform for 1 to 5 repetitions and hold this position for 20 seconds.
Bird/Dog Pose
March is here and welcome to your Workout of the Week, March 12! This month we will highlight Lincoln Physical Therapy.
Wesley Endow, DPT, will demonstrate four essential exercises that can improve fitness and mobility. Wesley is a Senior Physical Therapist and received his doctorate from Sacramento State. Has been working with the organization for 3 years and practicing Physical Therapy for 6 years. His passions include water polo, swimming, and wrestling. Recently, Wesley has developed an interest in martial arts and currently practices Judo, a sport which requires not only physical fitness but also mental resilience.
Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.
Great job, Wesley! You and your department are role models for health and wellness in the workplace.
Exercise: Bird/Dog Pose
How to perform: Position your body so that your hands and knees are on the ground. Inhale, reach your right hand in front of you and kick your left leg back. Stretch your body in two directions and keep your entire body rigid. Bring your arm and leg back in and repeat.
Duration: Perform for 8 repetitions on both sides of your body.
Side Plank
March is here and welcome to your Workout of the Week, March 19! This month we will highlight Lincoln Physical Therapy.
Wesley Endow, DPT, will demonstrate four essential exercises that can improve fitness and mobility. Wesley is a Senior Physical Therapist and received his doctorate from Sacramento State. Has been working with the organization for 3 years and practicing Physical Therapy for 6 years. His passions include water polo, swimming, and wrestling. Recently, Wesley has developed an interest in martial arts and currently practices Judo, a sport which requires not only physical fitness but also mental resilience.
Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.
Great job, Wesley! You and your department are role models for health and wellness in the workplace.
Exercise: Side Plank
How to perform: Position your body on your side and keep your left forearm on the ground. Inhale, lift your torso and keep just your ankles and forearm on the ground. Your whole body should be rigid and avoid any shaking or moving.
You can also place your right hand on the ground for extra support while performing this exercise.
Duration: Hold for 20 seconds and repeat on both sides.
Pushup + Upward Dog + Downward Dog
March is here and welcome to your Workout of the Week, March 26! This month we will highlight Lincoln Physical Therapy.
Wesley Endow, DPT, will demonstrate four essential exercises that can improve fitness and mobility. Wesley is a Senior Physical Therapist and received his doctorate from Sacramento State. Has been working with the organization for 3 years and practicing Physical Therapy for 6 years. His passions include water polo, swimming, and wrestling. Recently, Wesley has developed an interest in martial arts and currently practices Judo, a sport which requires not only physical fitness but also mental resilience.
Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.
Great job, Wesley! You and your department are role models for health and wellness in the workplace.
Exercise: Pushup + Upward Dog + Downward Dog
How to perform: This exercise will be split into 3 parts.
- Position your body into a push-up position. Slowly lower your body down to the ground.
- Inhale, straighten your arms and look up and back while squeezing your glutes and keeping your chest lifted. This is Upward Dog Pose.
- Exhale, press your palms into the ground and push your hips up and back while keeping your toes on the ground. Suck in your stomach and keep your elbows straight to feel a deep stretch in your lower back and hamstrings. This is Downward Dog Pose.
Duration: Perform all 3 movements for a total of 3 repetitions.
Bodyweight Squat
Welcome to February and your Workout of the Week, February 5! This month we will highlight Riverside Adult Family Medicine, Module 6.
Dr. Faisal A Kanbar-Agha who works in AFM Module 6 will demonstrate 4 exercises he feels are essential in the workplace. Faisal is a fitness enthusiast and loves to exercise. He attends GTX classes at Lifetime Fitness, which focus on strength and cardiovascular endurance. These classes are very challenging as they focus on elevating and varying heart rate zones. Faisal also tries to exercise in the workplace when he has free time.
When he’s not with patients, he does quick energizing movements, such as squats, push-ups and other calisthenics movements. He also encourages his team to exercise, and they enjoy the healthy push.
Great job, Faisal! You and your team are an inspiration and keep up the great work!
Exercise: Bodyweight squat
How to perform: Stand up tall and place your hands on your hips or in front of you. Inhale, push your hips back and sit down as if you are sitting in a chair. Brace your core and keep your chest lifted. Exhale, stand up tall and lock your knees and hips.
Duration: Perform for 10 repetitions.
Push Ups
Welcome to February and your Workout of the Week, February 12! This month we will highlight Riverside Adult Family Medicine, Module 6.
Dr. Faisal A Kanbar-Agha who works in AFM Module 6 will demonstrate 4 exercises he feels are essential in the workplace. Faisal is a fitness enthusiast and loves to exercise. He attends GTX classes at Lifetime Fitness, which focus on strength and cardiovascular endurance. These classes are very challenging as they focus on elevating and varying heart rate zones. Faisal also tries to exercise in the workplace when he has free time.
When he’s not with patients, he does quick energizing movements, such as squats, push-ups and other calisthenics movements. He also encourages his team to exercise, and they enjoy the healthy push.
Great job, Faisal! You and your team are an inspiration and keep up the great work!
Exercise: Push-up
How to perform: Place your body in a push-up position with your hands shoulder width apart and feet on the ground. You can perform these on your knees or off your knees. Inhale, slowly lower your chest to the ground while bracing your core. Exhale, extend your arms and return to starting position.
Duration: Perform for 10 repetitions.
