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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.

Hollow Body Hold Fyer

hollow body hold

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.  

Bird/Dog Pose Flyer

bird dog pose

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.   

Side Plank Flyer

side plank

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.

  1. Position your body into a push-up position.  Slowly lower your body down to the ground.
  2. Inhale, straighten your arms and look up and back while squeezing your glutes and keeping your chest lifted.  This is Upward Dog Pose.
  3. 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.    

Pushup + Upward Dog + Downward Dog Flyer

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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.   

Bodyweight Squat Flyer

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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.   

Push Up Flyer

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Bicep Curls

Welcome to February and your Workout of the Week, February 19!  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:  Bicep curl  

How to perform: Stand up tall and hold a weighted object.  This can be a soup can, water bottle, or free weight dumbbells.  Exhale, bend your elbows and curl the weight up.  Exhale, slowly lower the weight down to starting position.  Engage your core and keep your chest lifted throughout the exercise.

Duration: Perform for 10 repetitions.   

Bicep Curl Flyer

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Take the Stairs

Welcome to February and your Workout of the Week, February 26!  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:  Take the stairs  

How to perform: Instead of elevator, Dr. Kanbar-Agha takes the stairs to obtain short fitness breaks.  You can take the stairs instead of the elevator anytime, anywhere, and this will help with adding more fitness into your day.  Remember to not look at your phone while doing this as it can be a distraction!     

Duration: Anytime you have down time!  A short stair climb goes a long way.   

Take the Stairs Flyer

stairs

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.  

Flyer for Single Leg Deadlift

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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.

Flyer for Bodyweight Squat

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