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Hello. My name is Tatum

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and this is Morgan

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and Rachel.

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We are DPT students

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and today we're gonna go through

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some exercises,

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to strengthen the upper body, lower body,

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some balance, and core.

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(upbeat music)

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The first exercise is
the duck and punch drill.

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So this is going to kind of work on your

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upper extremity, little bit
of legs and a little bit core.

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So what I'm gonna do
is have my feet apart,

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have my arms up by my ears,

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I'm go down and punch with my right hand.

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And then my left hand's
gonna be at my ear, go down.

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Just like that.

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And Morgan over here is gonna be

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the hardest part of what I'm doing.

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But so what she's doing she has

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little weights in, in her hands on top,

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2, 3, 4, 4 pounds?

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And Rachel here, is not gonna have,

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not gonna have any weight

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but she's not gonna go down as low,

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she's gonna stand and punch instead.

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All right, Ready? Set, go.

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And punch, duck, punch,
duck, punch, duck, punch.

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So, keep that left hand by
your ear the whole time.

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And then engage your core

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and then switch.

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We're doing the same thing now,

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Right hand by right ear and then punch.

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Punch, duck, punch.

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Good.

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(Upbeat music)

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Right, so the next exercise is
the shoulder press and squat.

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So what this is gonna look like is this.

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Gonna have 2 weights,

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my hand above my shoulders.

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As I'm standing, I'm
pressing up at the same time.

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So it's one slow, smooth motion.

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When I go up weights going up,

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when I go down weights go down.

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Morgan here, she's a little bit harder,

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so she's using either a tiny weight,

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or she's using one big weight.

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So, she's gonna go down.

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She's gonna touch the
weight to the ground.

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Then she's gonna go up in
one smooth motion, press up.

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And then for Rachel here,

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she's gonna, she's not
gonna have any weight,

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and then do you do you want
weight, just have a light one.

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And then she's gonna go down still,

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and then press her arms up.

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And she's gonna do mini
squats at the same time.

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Okay. So, for thirty seconds, here we go.

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Down, up, down, up, down, up.

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Make sure it's one smooth
motion as you go up.

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Push all the way up, use
that power and strength.

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Make sure you breathe, on the way up.

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Okay.

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Almost there,

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and up.

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(Upbeat music)

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And the third exercise is jumping jacks.

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Very basic

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feet together, arms together

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as you jump feet out, arms out.

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So, Morgan here is gonna do the star jump.

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Okay. And then Rachel is gonna do

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a little easier version of that.

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It's gonna be the walking jack.

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And then after 15 seconds
she's gonna switch

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and you step out with the left instead.

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Okay, ready?

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Feet together, arms together, and go.

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Make sure you go up at a good speed.

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And if you're getting tired,
thinking about stopping,

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maybe you slow down a little bit.

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(Upbeat music)

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Okay, next exercise is called the step up.

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Make sure you have something
stable that you can step on.

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You can do this next to
a counter to hold on to.

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Or use the stairs for a balance.

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So we're gonna start with the

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right foot going up,

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followed by the left.

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and then down with the left.

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And then at 15 seconds,

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we're going to lead with the left,

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and then down with the right.

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And Morgan is going to do the same thing

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but she's gonna make it harder.

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As she's going up,

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her knee pulls up higher.

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And for Rachel,

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she's going to do the same,
but without stepping up.

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She's going to step in place.

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To make it go a little harder

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she can also bring her knee up higher.

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So for 30 seconds

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Ready, start with the right,

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and up.

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So we're at a comfortable pace.

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We're going to switch to your left.

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Down with your right.

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Up with the left.

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(upbeat music)

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All right so the next one is called

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modified deadlift.

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So I'm going to put more pressure on my

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left leg right now.

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My right's going to be behind me

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on my toes.

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I have my weights in my hand.

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Just gonna go down,

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it's the same hand

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and then back up.

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Make sure your back is straight

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and then after 15 seconds
we're gonna switch.

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Right first and then left is on my toes

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and then up.

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And Morgan here is going to
do a harder version of that.

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If you have the balance you can do this.

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Okay good.

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And then Rachel here is going to

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use smaller weights

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but with her feet together

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side by side.

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She's going to do, go down.

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To make it easier you don't
have to go down as far.

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Or to make it harder
you can go down lower.

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Okay, so ready?

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So I'm going to start
with my left to the front.

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Ready, set, go.

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Nice control.

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Keep your back straight.

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Make sure you are looking forward,

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and not at the ground.

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And then switch,

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to the right,

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and down.

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Looking forward.

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Notice my pressure is on that front foot.

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(upbeat music)

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So the next exercise is
called the reverse lunge,

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with high knee.

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So I'm going to start with feet together,

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bring one leg back,

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like it's a lunge,

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I'm following through,

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so we're left with a high knee.

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All right.

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Morgan is going to do the
harder version of that,

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with a weight in her hand.

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She's going up,

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and stretching that weight up.

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So Rachel, she's going
to do the easier version.

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You can use the wall for balance.

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She's not picking up as high

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and she's not bringing
her leg back as far.

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Again we do that for
15 seconds and switch.

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So start with the right going back.

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Ready? Set, go.

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Go at a nice pace

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Stop and watch you balance sometimes.

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Make sure you're looking
straight and not at the ground.

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And then switch to your left.

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Now lead with the left going back,

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and up.

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I'm using my hand as a target.

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(upbeat music)

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All right so the next
exercise is for the core.

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It's called wood chop.

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To find good balance

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feet a little wider than your shoulders.

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Gonna start going down
and touching your foot,

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and going all the way up.

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Actually going,

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moving in this direction,
keep your core tight

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the whole count, going down and then up.

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And Morgan here is going to
do the harder version of that,

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with a weight in her hand.

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And Rachel here is going
to do the same thing,

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but she's not going down as low,

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but she's still engaging,

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tightening the core the whole way.

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So we're going to start
with the left first,

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and then right after 15 seconds.

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So ready, feet apart, and go.

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So if this is easy, go a little faster.

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But keep that core tight.

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And switch, to your right.

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Breathe out as I'm coming up.

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And good.

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(upbeat music)

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All right so the next one
is for the core again.

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So it's called the standing toe touch.

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All right you're standing, hands up.

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Feet in a good, with good balance.

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Gonna left raise with my left
leg and reach with my right.

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So and alternate as you're going up.

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Tighten your core.

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And for Morgan here, she's
gonna do the same plus slower,

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alternating, yup.

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And then she's gonna
pause up at the top, just

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for a slight half a second or so.

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Good.

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For Rachel, she's gonna
tone down a little bit.

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She's not going to bring
her leg all the way up,

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just her knee.

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And when she's doing that,

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she's engaging the core the whole time.

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Okay.

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Ready? Set, go.

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Alternating.

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Right foot, left.

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Hands.

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And if you are doing this

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and you're doing my way and it's harder

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then switch to Rachel's.

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And you think it's easy,

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do what Morgan's doing.

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Hold at the top.

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(upbeat music)

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All right. So next exercise
is called clockwork.

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This is to work on your balance.

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So imagine you standing in the middle

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of a clock with 12 o'clock in front

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and six o'clock behind nine and three.

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So when I say 12 o'clock,

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you're gonna touch your left foot,

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your toes to 12 o'clock.

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It's nine,

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nine,

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six.

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Then it's seven,

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eight.

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We're gonna do that for 30 seconds.

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And then we'll switch to this side.

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So as you go out, finish,
go back in to restart.

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Okay. So Morgan here's
gonna do the harder version

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of that.

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She's not, she's not gonna touch her toes

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at all the whole time.

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She's just gonna hover that foot.

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Good.

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And then Rachel here's gonna do same,

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but she's gonna step
forward with her whole foot.

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Okay. So on my go,

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when I say 12, we go out 12.

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And then we reset.

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And then my next one, right?

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So follow my lead.

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So three, two, one.

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12,

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reset,

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nine

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reset,

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six,

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five, I'm sorry, seven,

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nine,

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12,

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11,

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10,

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nine,

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12,

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six,

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six,

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nine.

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Then switch to your right foot.

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It's gonna be from one
o'clock to six o'clock.

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00:13:00,980 --> 00:13:02,960
On my lead so,

275
00:13:02,960 --> 00:13:03,793
One,

276
00:13:05,010 --> 00:13:05,843
Three,

277
00:13:07,270 --> 00:13:08,103
Six,

278
00:13:09,460 --> 00:13:10,293
Three,

279
00:13:11,550 --> 00:13:12,383
Six,

280
00:13:13,780 --> 00:13:14,613
Five,

281
00:13:16,390 --> 00:13:17,223
Two,

282
00:13:18,800 --> 00:13:19,633
Three,

283
00:13:21,150 --> 00:13:21,983
Five,

284
00:13:23,450 --> 00:13:24,283
Six,

285
00:13:25,810 --> 00:13:26,643
Five,

286
00:13:28,299 --> 00:13:29,132
Three,

287
00:13:30,360 --> 00:13:31,193
One,

288
00:13:32,640 --> 00:13:33,643
Six,

289
00:13:34,830 --> 00:13:35,663
Three,

290
00:13:36,858 --> 00:13:38,419
Good.

291
00:13:38,419 --> 00:13:41,002
(upbeat music)

292
00:13:42,060 --> 00:13:44,030
So next one is called around the world.

293
00:13:44,030 --> 00:13:47,050
This is to challenge your balance.

294
00:13:47,050 --> 00:13:48,999
So I'm going to start with my right.

295
00:13:48,999 --> 00:13:51,010
This is gonna be my non moving leg.

296
00:13:51,010 --> 00:13:53,568
I'm gonna touch my toes in front.

297
00:13:53,568 --> 00:13:55,290
So I'm just gonna swing my foot around,

298
00:13:55,290 --> 00:13:58,740
just dragging that
those toes on the floor,

299
00:13:58,740 --> 00:13:59,903
lightly touching.

300
00:14:01,400 --> 00:14:05,030
And then after 30 seconds,
we're gonna switch.

301
00:14:05,030 --> 00:14:07,853
So the slower you go, the harder it is.

302
00:14:09,150 --> 00:14:10,640
And for Morgan here,

303
00:14:10,640 --> 00:14:13,420
she's not going to touch
her toes on the ground.

304
00:14:13,420 --> 00:14:14,520
She's just gonna hover

305
00:14:15,570 --> 00:14:16,403
the whole time.

306
00:14:16,403 --> 00:14:19,043
That really challenging
that other standing leg.

307
00:14:20,439 --> 00:14:22,970
For Rachel, she's going
to use a wall for balance.

308
00:14:22,970 --> 00:14:26,223
So she's gonna still drag
that, those toes around,

309
00:14:27,150 --> 00:14:28,533
making a nice circle.

310
00:14:31,039 --> 00:14:33,089
Then we're gonna switch after 30 seconds.

311
00:14:34,319 --> 00:14:35,152
So, ready.

312
00:14:35,152 --> 00:14:36,117
So start with your right.

313
00:14:36,117 --> 00:14:38,240
That's the non moving leg.

314
00:14:38,240 --> 00:14:41,407
And does front and for 30 seconds go.

315
00:14:47,809 --> 00:14:49,060
And after you're doing this,

316
00:14:49,060 --> 00:14:52,070
if you're doing it my
way and it looks easy,

317
00:14:52,070 --> 00:14:54,370
lift up that foot a
little bit off the ground.

318
00:14:55,430 --> 00:14:58,302
Challenge that a little bit.

319
00:14:58,302 --> 00:14:59,947
If you feel like you're losing balance,

320
00:14:59,947 --> 00:15:01,620
put them back onto the ground.

321
00:15:01,620 --> 00:15:05,110
So you can switch back and
forth in this exercise.

322
00:15:12,557 --> 00:15:13,601
You're gonna switch.

323
00:15:13,601 --> 00:15:16,091
Now the right leg is moving.

324
00:15:16,091 --> 00:15:17,674
Start in the front.

325
00:15:20,819 --> 00:15:23,569
Just barely touching that ground.

326
00:15:28,020 --> 00:15:31,280
If you lose balance, okay, just reset.

327
00:15:31,280 --> 00:15:32,780
Back to it, reset.

328
00:15:42,640 --> 00:15:43,473
And, good.

329
00:15:45,331 --> 00:15:47,914
(upbeat music)

330
00:15:56,549 --> 00:15:57,660
All right, so this is the second round.

331
00:15:57,660 --> 00:15:59,463
It's the last and final round.

332
00:15:59,463 --> 00:16:00,430
We're gonna do the whole,

333
00:16:00,430 --> 00:16:02,630
go through the whole circuit again.

334
00:16:02,630 --> 00:16:03,730
There will be a water break.

335
00:16:03,730 --> 00:16:05,980
If we need a water break,
just pause the video,

336
00:16:05,980 --> 00:16:07,830
and then just continue.

337
00:16:07,830 --> 00:16:09,514
I'm just going to start with the, again,

338
00:16:09,514 --> 00:16:11,430
top extremity, and lower extremity,

339
00:16:11,430 --> 00:16:13,011
balance and core.

340
00:16:13,011 --> 00:16:13,844
Let's go.

341
00:16:16,500 --> 00:16:18,867
So we'll start with punches.

342
00:16:27,332 --> 00:16:29,443
Keep that left in

343
00:16:29,443 --> 00:16:30,443
by your ear.

344
00:16:33,741 --> 00:16:35,703
So go faster if you can.

345
00:16:35,703 --> 00:16:36,536
Switch.

346
00:16:42,063 --> 00:16:44,513
If this is easy, have a
weight, just like Morgan.

347
00:16:47,902 --> 00:16:49,902
Go a little faster here.

348
00:16:51,668 --> 00:16:54,251
(upbeat music)

349
00:17:01,483 --> 00:17:04,712
This exercise works for upper extremity,

350
00:17:04,712 --> 00:17:06,379
and lower extremity.

351
00:17:08,410 --> 00:17:11,577
And as you're going up, drive that up.

352
00:17:14,241 --> 00:17:15,574
Looking forward.

353
00:17:18,232 --> 00:17:21,732
If you're getting tired, drop the weights.

354
00:17:25,932 --> 00:17:28,515
(upbeat music)

355
00:17:40,491 --> 00:17:42,991
You can speed up a little bit.

356
00:17:51,033 --> 00:17:54,533
If you get tired, do what Rachel is doing.

357
00:17:57,073 --> 00:17:58,990
Then switch if you can.

358
00:18:00,261 --> 00:18:02,844
(upbeat music)

359
00:18:17,841 --> 00:18:20,613
Make sure you're using one foot,

360
00:18:20,613 --> 00:18:22,457
and then going back with the other foot.

361
00:18:22,457 --> 00:18:23,457
Then switch.

362
00:18:24,552 --> 00:18:25,385
Foot up.

363
00:18:34,059 --> 00:18:38,892
Again if it's easy you can
make it harder by going faster.

364
00:18:41,363 --> 00:18:42,196
Again.

365
00:18:47,641 --> 00:18:50,201
Make sure your back is straight.

366
00:18:50,201 --> 00:18:53,201
You're looking forward and not down.

367
00:18:57,341 --> 00:18:58,341
Then switch.

368
00:19:07,831 --> 00:19:09,001
If it's too easy,

369
00:19:09,001 --> 00:19:11,501
hand the outside foot heavier.

370
00:19:13,180 --> 00:19:14,013
And, good.

371
00:19:17,192 --> 00:19:18,025
All right.

372
00:19:23,539 --> 00:19:26,523
When you're going up, drive that foot up.

373
00:19:26,523 --> 00:19:29,440
Drive that knee up, get that power.

374
00:19:32,700 --> 00:19:34,421
Now I'm using my hands as a target.

375
00:19:34,421 --> 00:19:35,399
And then I'm going to hit,

376
00:19:35,399 --> 00:19:36,732
and then switch.

377
00:19:50,972 --> 00:19:51,805
And, good.

378
00:19:57,243 --> 00:19:59,019
With this exercise make sure

379
00:19:59,019 --> 00:20:03,071
your feet are a little
wider than your shoulders.

380
00:20:03,071 --> 00:20:05,738
Tighten your core the whole way.

381
00:20:09,872 --> 00:20:10,872
Then switch.

382
00:20:16,791 --> 00:20:19,874
My eyes are going to follow my hands.

383
00:20:26,546 --> 00:20:27,379
Good.

384
00:20:32,859 --> 00:20:34,711
With this exercise,

385
00:20:34,711 --> 00:20:35,711
alternating,

386
00:20:36,591 --> 00:20:37,758
left to right.

387
00:20:40,081 --> 00:20:43,164
Right hand is touching the left foot.

388
00:20:46,908 --> 00:20:48,408
Tighten that core.

389
00:20:50,222 --> 00:20:54,722
And you can switch between
Morgan, and Rachel, and me.

390
00:20:58,845 --> 00:21:01,318
If the last one you did Rachel's,

391
00:21:01,318 --> 00:21:02,151
try mine.

392
00:21:06,403 --> 00:21:09,274
All right clockwork for
core, for a balance.

393
00:21:09,274 --> 00:21:11,443
So start, start with the left.

394
00:21:11,443 --> 00:21:12,276
12,

395
00:21:13,483 --> 00:21:14,316
Six,

396
00:21:15,471 --> 00:21:16,304
Nine,

397
00:21:17,465 --> 00:21:18,298
12,

398
00:21:19,290 --> 00:21:20,123
Six,

399
00:21:21,300 --> 00:21:22,133
Seven,

400
00:21:23,850 --> 00:21:24,683
Eight,

401
00:21:26,020 --> 00:21:26,853
Nine,

402
00:21:28,776 --> 00:21:29,609
12,

403
00:21:30,520 --> 00:21:31,473
Six,

404
00:21:32,933 --> 00:21:33,766
12,

405
00:21:34,970 --> 00:21:35,803
Seven.

406
00:21:36,850 --> 00:21:37,900
Switch, right foot.

407
00:21:39,776 --> 00:21:40,609
12,

408
00:21:42,124 --> 00:21:42,957
Six,

409
00:21:43,940 --> 00:21:44,773
Three,

410
00:21:46,190 --> 00:21:47,123
Six,

411
00:21:48,410 --> 00:21:49,243
Three,

412
00:21:50,700 --> 00:21:51,533
Two,

413
00:21:53,113 --> 00:21:53,946
12

414
00:21:55,430 --> 00:21:56,263
Three,

415
00:21:57,580 --> 00:21:58,413
Six,

416
00:21:59,780 --> 00:22:00,613
Five,

417
00:22:02,020 --> 00:22:02,853
Four,

418
00:22:04,622 --> 00:22:05,455
Three,

419
00:22:06,743 --> 00:22:07,576
12.

420
00:22:08,902 --> 00:22:09,735
Good.

421
00:22:13,523 --> 00:22:14,943
Okay around the world.

422
00:22:14,943 --> 00:22:16,610
Start with the left.

423
00:22:19,970 --> 00:22:22,387
Slightly touching the ground.

424
00:22:28,308 --> 00:22:32,509
And if the last time you
did what Rachel was doing,

425
00:22:32,509 --> 00:22:34,526
try this for second.

426
00:22:34,526 --> 00:22:36,218
And then you can go back.

427
00:22:36,218 --> 00:22:38,968
You wanna challenge that balance.

428
00:22:44,287 --> 00:22:45,620
And then switch.

429
00:23:01,166 --> 00:23:03,499
That other leg is
shaking. This is working.

430
00:23:03,499 --> 00:23:05,249
Testing that balance.

431
00:23:09,275 --> 00:23:11,442
If you fall, just restart.

432
00:23:15,367 --> 00:23:16,487
Good.

433
00:23:16,487 --> 00:23:19,070
(upbeat music)