Please welcome Marcia Clarke as our new physical therapist to PTIS. Her primary location is the Pearl Street office. Marcia received her doctorate in physical therapy from the University of Colorado Health Sciences Center. She originally graduated with a bachelor of science in physical therapy from the University of Oklahoma Health Sciences Center and has been practicing for 21 years with primary emphasis in spine and orthopedics. She holds a certification in orthopedic manual therapy with an Australian emphasis from Kaiser Permanente Orthopedic Manual Therapy Residency Program in San Francisco as well as dry needling certification.Marcia is well versed in all aspects of orthopedic physical therapy. To learn more about Marcia click here. 

This 30 Day Guns, Buns and Ab challenge is a simple 30-day exercise plan, where you do a setnumber of squats, push-ups and leg raises each day with a rest day thrown in every weekend.

This workout plan will make your entire body work and you will be rewarded with great results!  

Click here for the challenge details.

Calf Raise

Find a raised step and stand on it with your heel and arch hanging off the back of the step.  Keep just the ball of your foot and toes on the step. Raise up on your toes as high as you can in a slow and controlled manner. Slowly return to your original position. Repeat 3-4 sets of 15 to 20 repetitions. Helps develop your calve muscles and can be done with or without weights. This exercise aids in helping you increase your vertical jumping ability.

Twisting Crunch

Flex and twist waist to raise upper torso off surface to one side. Return until back of shoulders return to surface. Repeat to opposite side alternating twists. Repeat 3-4 sets of 20 repetitions. Helps with developing abs. This exercise will help strength your core and will help with giving you better overall posture.

Squats

Stand with feet shoulder-width apart. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Then fully extend the legs until you're back to standing position. Repeat for 3-4 sets of 10-15 repetitions .Helps train several muscles groups, thighs, buttocks, hamstrings and hips. This exercise is considered one of the best and vital workouts to increase overall strength and size.