Hello. My name is Tatum
and this is Morgan
and Rachel.
We are DPT students
and today we're gonna go through
some exercises,
to strengthen the upper body, lower body,
some balance, and core.
(upbeat music)
The first exercise is the duck and punch drill.
So this is going to kind of work on your
upper extremity, little bit of legs and a little bit core.
So what I'm gonna do is have my feet apart,
have my arms up by my ears,
I'm go down and punch with my right hand.
And then my left hand's gonna be at my ear, go down.
Just like that.
And Morgan over here is gonna be
the hardest part of what I'm doing.
But so what she's doing she has
little weights in, in her hands on top,
2, 3, 4, 4 pounds?
And Rachel here, is not gonna have,
not gonna have any weight
but she's not gonna go down as low,
she's gonna stand and punch instead.
All right, Ready? Set, go.
And punch, duck, punch, duck, punch, duck, punch.
So, keep that left hand by your ear the whole time.
And then engage your core
and then switch.
We're doing the same thing now,
Right hand by right ear and then punch.
Punch, duck, punch.
Good.
(Upbeat music)
Right, so the next exercise is the shoulder press and squat.
So what this is gonna look like is this.
Gonna have 2 weights,
my hand above my shoulders.
As I'm standing, I'm pressing up at the same time.
So it's one slow, smooth motion.
When I go up weights going up,
when I go down weights go down.
Morgan here, she's a little bit harder,
so she's using either a tiny weight,
or she's using one big weight.
So, she's gonna go down.
She's gonna touch the weight to the ground.
Then she's gonna go up in one smooth motion, press up.
And then for Rachel here,
she's gonna, she's not gonna have any weight,
and then do you do you want weight, just have a light one.
And then she's gonna go down still,
and then press her arms up.
And she's gonna do mini squats at the same time.
Okay. So, for thirty seconds, here we go.
Down, up, down, up, down, up.
Make sure it's one smooth motion as you go up.
Push all the way up, use that power and strength.
Make sure you breathe, on the way up.
Okay.
Almost there,
and up.
(Upbeat music)
And the third exercise is jumping jacks.
Very basic
feet together, arms together
as you jump feet out, arms out.
So, Morgan here is gonna do the star jump.
Okay. And then Rachel is gonna do
a little easier version of that.
It's gonna be the walking jack.
And then after 15 seconds she's gonna switch
and you step out with the left instead.
Okay, ready?
Feet together, arms together, and go.
Make sure you go up at a good speed.
And if you're getting tired, thinking about stopping,
maybe you slow down a little bit.
(Upbeat music)
Okay, next exercise is called the step up.
Make sure you have something stable that you can step on.
You can do this next to a counter to hold on to.
Or use the stairs for a balance.
So we're gonna start with the
right foot going up,
followed by the left.
and then down with the left.
And then at 15 seconds,
we're going to lead with the left,
and then down with the right.
And Morgan is going to do the same thing
but she's gonna make it harder.
As she's going up,
her knee pulls up higher.
And for Rachel,
she's going to do the same, but without stepping up.
She's going to step in place.
To make it go a little harder
she can also bring her knee up higher.
So for 30 seconds
Ready, start with the right,
and up.
So we're at a comfortable pace.
We're going to switch to your left.
Down with your right.
Up with the left.
(upbeat music)
All right so the next one is called
modified deadlift.
So I'm going to put more pressure on my
left leg right now.
My right's going to be behind me
on my toes.
I have my weights in my hand.
Just gonna go down,
it's the same hand
and then back up.
Make sure your back is straight
and then after 15 seconds we're gonna switch.
Right first and then left is on my toes
and then up.
And Morgan here is going to do a harder version of that.
If you have the balance you can do this.
Okay good.
And then Rachel here is going to
use smaller weights
but with her feet together
side by side.
She's going to do, go down.
To make it easier you don't have to go down as far.
Or to make it harder you can go down lower.
Okay, so ready?
So I'm going to start with my left to the front.
Ready, set, go.
Nice control.
Keep your back straight.
Make sure you are looking forward,
and not at the ground.
And then switch,
to the right,
and down.
Looking forward.
Notice my pressure is on that front foot.
(upbeat music)
So the next exercise is called the reverse lunge,
with high knee.
So I'm going to start with feet together,
bring one leg back,
like it's a lunge,
I'm following through,
so we're left with a high knee.
All right.
Morgan is going to do the harder version of that,
with a weight in her hand.
She's going up,
and stretching that weight up.
So Rachel, she's going to do the easier version.
You can use the wall for balance.
She's not picking up as high
and she's not bringing her leg back as far.
Again we do that for 15 seconds and switch.
So start with the right going back.
Ready? Set, go.
Go at a nice pace
Stop and watch you balance sometimes.
Make sure you're looking straight and not at the ground.
And then switch to your left.
Now lead with the left going back,
and up.
I'm using my hand as a target.
(upbeat music)
All right so the next exercise is for the core.
It's called wood chop.
To find good balance
feet a little wider than your shoulders.
Gonna start going down and touching your foot,
and going all the way up.
Actually going,
moving in this direction, keep your core tight
the whole count, going down and then up.
And Morgan here is going to do the harder version of that,
with a weight in her hand.
And Rachel here is going to do the same thing,
but she's not going down as low,
but she's still engaging,
tightening the core the whole way.
So we're going to start with the left first,
and then right after 15 seconds.
So ready, feet apart, and go.
So if this is easy, go a little faster.
But keep that core tight.
And switch, to your right.
Breathe out as I'm coming up.
And good.
(upbeat music)
All right so the next one is for the core again.
So it's called the standing toe touch.
All right you're standing, hands up.
Feet in a good, with good balance.
Gonna left raise with my left leg and reach with my right.
So and alternate as you're going up.
Tighten your core.
And for Morgan here, she's gonna do the same plus slower,
alternating, yup.
And then she's gonna pause up at the top, just
for a slight half a second or so.
Good.
For Rachel, she's gonna tone down a little bit.
She's not going to bring her leg all the way up,
just her knee.
And when she's doing that,
she's engaging the core the whole time.
Okay.
Ready? Set, go.
Alternating.
Right foot, left.
Hands.
And if you are doing this
and you're doing my way and it's harder
then switch to Rachel's.
And you think it's easy,
do what Morgan's doing.
Hold at the top.
(upbeat music)
All right. So next exercise is called clockwork.
This is to work on your balance.
So imagine you standing in the middle
of a clock with 12 o'clock in front
and six o'clock behind nine and three.
So when I say 12 o'clock,
you're gonna touch your left foot,
your toes to 12 o'clock.
It's nine,
nine,
six.
Then it's seven,
eight.
We're gonna do that for 30 seconds.
And then we'll switch to this side.
So as you go out, finish, go back in to restart.
Okay. So Morgan here's gonna do the harder version
of that.
She's not, she's not gonna touch her toes
at all the whole time.
She's just gonna hover that foot.
Good.
And then Rachel here's gonna do same,
but she's gonna step forward with her whole foot.
Okay. So on my go,
when I say 12, we go out 12.
And then we reset.
And then my next one, right?
So follow my lead.
So three, two, one.
12,
reset,
nine
reset,
six,
five, I'm sorry, seven,
nine,
12,
11,
10,
nine,
12,
six,
nine.
Then switch to your right foot.
It's gonna be from one o'clock to six o'clock.
On my lead so,
One,
Three,
Six,
Three,
Six,
Five,
Two,
Three,
Five,
Six,
Five,
Three,
One,
Six,
Three,
Good.
(upbeat music)
So next one is called around the world.
This is to challenge your balance.
So I'm going to start with my right.
This is gonna be my non moving leg.
I'm gonna touch my toes in front.
So I'm just gonna swing my foot around,
just dragging that those toes on the floor,
lightly touching.
And then after 30 seconds, we're gonna switch.
So the slower you go, the harder it is.
And for Morgan here,
she's not going to touch her toes on the ground.
She's just gonna hover
the whole time.
That really challenging that other standing leg.
For Rachel, she's going to use a wall for balance.
So she's gonna still drag that, those toes around,
making a nice circle.
Then we're gonna switch after 30 seconds.
So, ready.
So start with your right.
That's the non moving leg.
And does front and for 30 seconds go.
And after you're doing this,
if you're doing it my way and it looks easy,
lift up that foot a little bit off the ground.
Challenge that a little bit.
If you feel like you're losing balance,
put them back onto the ground.
So you can switch back and forth in this exercise.
You're gonna switch.
Now the right leg is moving.
Start in the front.
Just barely touching that ground.
If you lose balance, okay, just reset.
Back to it, reset.
And, good.
(upbeat music)
All right, so this is the second round.
It's the last and final round.
We're gonna do the whole,
go through the whole circuit again.
There will be a water break.
If we need a water break, just pause the video,
and then just continue.
I'm just going to start with the, again,
top extremity, and lower extremity,
balance and core.
Let's go.
So we'll start with punches.
Keep that left in
by your ear.
So go faster if you can.
Switch.
If this is easy, have a weight, just like Morgan.
Go a little faster here.
(upbeat music)
This exercise works for upper extremity,
and lower extremity.
And as you're going up, drive that up.
Looking forward.
If you're getting tired, drop the weights.
(upbeat music)
You can speed up a little bit.
If you get tired, do what Rachel is doing.
Then switch if you can.
(upbeat music)
Make sure you're using one foot,
and then going back with the other foot.
Then switch.
Foot up.
Again if it's easy you can make it harder by going faster.
Again.
Make sure your back is straight.
You're looking forward and not down.
Then switch.
If it's too easy,
hand the outside foot heavier.
And, good.
All right.
When you're going up, drive that foot up.
Drive that knee up, get that power.
Now I'm using my hands as a target.
And then I'm going to hit,
and then switch.
And, good.
With this exercise make sure
your feet are a little wider than your shoulders.
Tighten your core the whole way.
Then switch.
My eyes are going to follow my hands.
Good.
With this exercise,
alternating,
left to right.
Right hand is touching the left foot.
Tighten that core.
And you can switch between Morgan, and Rachel, and me.
If the last one you did Rachel's,
try mine.
All right clockwork for core, for a balance.
So start, start with the left.
12,
Six,
Nine,
12,
Six,
Seven,
Eight,
Nine,
12,
Six,
12,
Seven.
Switch, right foot.
12,
Six,
Three,
Six,
Three,
Two,
12
Three,
Six,
Five,
Four,
Three,
12.
Good.
Okay around the world.
Start with the left.
Slightly touching the ground.
And if the last time you did what Rachel was doing,
try this for second.
And then you can go back.
You wanna challenge that balance.
And then switch.
That other leg is shaking. This is working.
Testing that balance.
If you fall, just restart.
Good.
(upbeat music)