MOWAT PHE

Check out our staff summer send-off video! I am grateful to work with an amazing group of educators that sent in their lip syncing, dancing, and messages for our students! youtu.be/smi2EEhww9U

Bicycle Crunches: #1 & #2: Flex your knees & keep one foot on the ground to build up strength & stability in the core before moving on to the full version. #3: Stay in a controlled manner with elbow to opposite knee. @tdsb #tdsbWellness

Leg Raises: #1: Lie on the floor w/ one knee bent. Contract your quad by straightening your knee & slowly lift your leg up off the floor.#2:W/ both legs extended, lift your legs into an upright position in a controlled manner & lower. #3: Place a ball between your heels @tdsb

Starting @tdsb day w/ a favourite whole body exercise: Turkish Get-Up. Hold your left arm in a stable overhead position while transitioning from a lying to kneeling to standing position. Follow the sequence carefully, add weight if desired #tdsbWellness

Hitting our core w/ the @tdsb exercise of the day. V-Sits. #1: Lie on your back w/ your arms next to your body and feet slightly raised. Bring your upper back off the mat and knees in to your chest. #2: Slightly tougher as you raise your legs high to form a V. #tdsbWellness

We’re Mountain Climbing for today’s @tdsb Exercise of the Day: #1: Starting in a plank position, lift 1 foot off the ground and bring as close to your chest as possible, return and switch. #2: Try standing #3: Try w/ weights. #tdsbWellness

Long Jump w/ Jog Back: Stand w/ feet hip-width apart & knees slightly bent.Swing arms back, bend a little more & swing arms forward. Jump forward as far as possible w/ both feet, landing lightly on the balls of your feet. Jog backward ASAP to starting place. Repeat @tdsb

Today’s @tdsb exercise is Jumping Jacks w/ some added variations #1: Stand nice & tall w/ your feet together & arms down by your sides.Jump w/ both feet out to the sides. As you jump raise your arms up to the sides and overhead #2:Cross Jacks #3:Press Jacks #4:Skier Jacks

Starting @tdsb exercise week w/ Bulgarian Split Squats.Grab a chair or bench & place your left foot on it.Try to keep your weight balanced on your right foot as you lower your body straight down & use your right foot to press back to standing.#2.For accommodations, try w/t chair

Today’s @tdsb exercise of the day: Step-up w/ Knee Raise. Place a chair, box, or step in front of you. Step up w/ your right foot & drive your left knee up. Step down w/ your left foot & then alternate legs.#2: If desired, added weight will increase the difficulty. #tdsbWellness

Lying Leg Curl: Lie on your stomach & secure any weight (or object) btw your feet. Start w/ your feet close to the ground and slowly bend your knees & contract your hamstrings to 90 degrees & slowly lower. #2: Use a resistance band. #3: use a stability ball. @tdsb #tdsbWellness

Dead Bug: #1:Lie on your back w/ knees bent & feet flat on the floor, straighten 1 leg & hold #2:Lie on your back w/ knees bent & arms extended up towards ceiling.Slowly lower 1 leg & raise opposite arm, hold, return & repeat on opposite sides. #3:Perform holding a weight @tdsb

Let’s start the week w/ a great full body exercise, Inchworm: #1:Maintain a straight back as possible #2: Make small movements as you walk on your hands towards a plank position and then again as you walk back on your hands towards a standing position @tdsb #tdsbWellness

Chair Aerobics Workout #2. Great workout routine that will get you moving right out of your seat. Both students & staff will enjoy this 10 minute routine. @tdsb #tdsbWellness Check it out here: youtube.com/watch?v=zF9ycu… youtu.be/zF9ycu4dWrU

Tricep Kickbacks:Important exercise to help stabilize your shoulder joint,strength & tone your triceps. Keeping a straight spine hold any weight w/ your arms close to your body.Hold your upper arms still, only moving your forearms during this movement.Repeat. @tdsb #tdsbWellness

Moving Plank: working your core & heart. Begin in a full plank. Lower your left elbow to the mat & then your right,coming into an elbow plank.Put your left hand on the mat & straighten your left elbow. Do the same on the right to return to a full plank.@tdsb #tdsbWellness

Good Mornings-the @tdsb exercise of the day targeting lower back &hamstrings. Stand w/ your feet hip-width apart, & place your hands at the back of your head with your elbows opened wide. Bend at your hips until your back is almost parallel to the floor #2:w/ weight #tdsbWellness

Relieve muscle tension in your neck, shoulders & upper back w/ Shoulder Shrugs.Keep your chin up & your neck straight.Inhale & slowly bring your shoulders as high up toward your ears as you can. Lower your shoulders back down & exhale.Repeat.#2.Try holding added weight @tdsb

“Timber” today’s exercise is Wood Chop: #1 Stand straight w/ your feet shoulder width apart. Raise a ball or object over your left shoulder, squat as you rotate your torso to the right & bring the ball diagonally across your body. Repeat on other side #2: Use a weight @tdsb

Bear Crawl: working stability, mobility & strength. 1: Begin on all 4s keeping your back straight. #2: Progress to lifting one leg or arm #3: Lift opposite foot & arm #4: Move forward at your speed lifting opposite foot & arm. @tdsb #tdsbWellness