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Standing Lateral Raise

Welcome to your Workout of the Week, September 11!  This month’s focus is to stretch out your shoulder with the help of a resistance band.   

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Standing lateral raise.       

How to perform: Place the band under your left foot and hold the band with your left hand.  Exhale, raise the band laterally to the side and keep your elbow straight.  Inhale, slowly lower the band back to starting position. 

Duration: Repeat for 10 repetitions on the left and right side.

Flyer for Standing Lateral Raise

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Standing Front Raise

Welcome to your Workout of the Week, September 18!  This month’s focus is to stretch out your shoulder with the help of a resistance band.   

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Standing front raise.

How to perform: Place the band under your left foot and hold the band with your left hand.  Exhale, raise the band in front of you and keep your elbow straight and your palm facing down.  Inhale, slowly lower the band to starting position.     

Duration: Repeat for 10 repetitions on the left and right side.

Flyer for Standing Front Raise

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Overhead Chest Stretch With Band

Welcome to your Workout of the Week, September 25!  This month’s focus is to stretch out your shoulder with the help of a resistance band.   

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Overhead chest stretch with band.

How to perform: Position the band above your head while pulling the band apart.  Stand up tall, squeeze your shoulder blades together, and keep your chest lifted.  You should feel a deep stretch on your shoulders, chest, and your entire upper body.

Duration: Hold for 20 seconds and repeat multiple times throughout the day.  

Flyer for Overhead Chest Stretch With Band

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Seated Hamstring Stretch

Welcome to your Workout of the Week, August 14!  The goal of this month’s WOWs are to stretch out your hips and back.  These seated stretches can be performed anywhere, anytime without any exercise equipment. 

Linzy Davenport, Chief Operating Officer, will demonstrate these exercises.  Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office.  Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance.  Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration.  Her water bottle is Bluetooth enabled and tracks how much she drinks!

Way to go, Linzy!  We can take small steps to improve our health.

Exercise: Seated hamstring stretch   

How to perform: Sit up tall, step your right foot out and point your right toes to your face.  While keeping your right knee and spine straight, reach for your right toes.  You should feel a deep stretch in the back of your leg.

Duration: Hold for 30 seconds and repeat on the other side.

Flyer for Seated Hamstring Stretch

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Seated Spinal Twist

Welcome to your Workout of the Week, August 21!  The goal of this month’s WOWs are to stretch out your hips and back.  These seated stretches can be performed anywhere, anytime without any exercise equipment. 

Linzy Davenport, Chief Operating Officer, will demonstrate these exercises.  Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office.  Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance.  Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration.  Her water bottle is Bluetooth enabled and tracks how much she drinks!

Way to go, Linzy!  We can take small steps to improve our health.

Exercise: Seated spinal twist    

How to perform: Sit up tall and place your left hand on your right knee and your right hand on the side of your chair.  Squeeze your knees together, suck in your stomach, and twist to look over your right shoulder.  You should feel a deep stretch in your hips, stomach and lower back.

Duration: Hold for 10 seconds and repeat on the other side.

Flyer for Seated Spinal Twist

seated spine twist

Seated Pigeon Stretch

Welcome to your Workout of the Week, August 28!  The goal of this month’s WOWs are to stretch out your hips and back.  These seated stretches can be performed anywhere, anytime without any exercise equipment. 

Linzy Davenport, Chief Operating Officer, will demonstrate these exercises.  Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office.  Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance.  Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration.  Her water bottle is Bluetooth enabled and tracks how much she drinks!

Way to go, Linzy!  We can take small steps to improve our health.

Exercise: Seated pigeon stretch     

How to perform: Sit up tall and place your left ankle on your right knee.  Push your left knee down and lean forward to feel a deep stretch in your left hip. Keep your spine upright and stomach sucked in.   

Duration: Hold for 20 seconds and repeat on the other side.

Flyer for Seated Pigeon Stretch

hamstring stretch

Forward Lunge

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Welcome to your Workout of the Week, July 3!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

Exercise: Forward lunge  

How to perform: Stand up tall and step your right foot in front.  Keep your right foot flat and your back left toes on the ground.  Slowly bend your back knee and lower down one inch from the ground.  Keep both knees at 90 degrees and keep the spine upright.  Step back to starting position.

Duration: Perform for 10 repetitions on both the right and left side.  

Flyer for Forward Lunge

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Reverse Lunge

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Welcome to your Workout of the Week, July 10!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

Exercise: Reverse Lunge

How to perform: Step your right foot behind you and keep your right toes on the ground.  Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright.  Step your right foot to meet the left to finish the exercise.

Duration: Perform for 8 repetitions on both the right and left side.  

Flyer for Reverse Lunge

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Reverse Lunge into High Knee

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Welcome to your Workout of the Week, July 17!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

Exercise: Reverse Lunge into High Knee

How to perform: This exercise is like last week and we will raise your knee at the end of the exercise.  Step your right foot behind you and keep your right toes on the ground.  Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright.  Then, bring your right knee up and straighten out the left leg.

Duration: Perform for 5 repetitions on both the right and left side.  

Flyer for Reverse Lunge into High Knee

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Side Lunge

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Welcome to your Workout of the Week, July 24!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

Exercise: Side Lunge

How to perform: Step your right foot out to the right 3 to 4 feet.  Bend your right knee and keep the left knee locked.  Lean forward and keep your spine straight.  You should feel this in your inner thigh and groin area.  Step your right foot back to starting position to finish the exercise.

Duration: Perform for 8 repetitions on both the right and left side.  

Flyer for Side Lunge

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