Respiratory Rehab Using EStim

Submitted by Cory Robertson, Therapy Resource, Idaho

Did you know that electrical stimulation can be used for more than a really fun demonstration in high school physiology class? Yes, it is great for that, but the evidence-based applications of electrical stimulation are myriad. A recent meta-analysis (yes, a meta-analysis, the king of the hierarchy of scientific evidence) concluded that e-stim effectually strengthens quadriceps and enhances exercise capacity in moderate to severe COPD patients.

A large barrier to therapy for those with respiratory conditions is their tolerance. They fatigue quickly and get short of breath and struggle with dyspnea. That is in part due to the changes in muscles when the ability to deliver oxygen to them decreases. There is an increased reliance on less fatigue-resistant muscle fibers. One method to address that barrier is the use of neuromuscular electrical stimulation to activate those muscles most important to functional activities. But how do you do it?

Like most therapeutic interventions, there is skill involved, and if done incorrectly, at best it is a placebo. The goal is to use the NMES effectively to get the best outcomes as evidenced by the meta-analysis and many more research articles. Please check out article for Respiratory Rehabilitation EStim from the portal for a refresher on how electrical stimulation works and some best practices. It will help to get the therapeutic dose to the target tissue, leading to great outcomes, while enhancing the tools in your therapy tool bag.

Let’s use the tools available to us, supported by evidence, to best treat those who rely on us to improve their function and quality of life. Electrical stimulation can be more than a last resort, or why Mr. Wilson gets the best reviews in his physiology class.

 

To The Lifters

Submitted by Tiffany Bishop, DOR/Therapy Resource, Legend Healthcare & Rehabilitation, Greenville, TX

Our amazing ADOR George Palin and his wife have been working tirelessly to provide the entire building (and a few to our sister buildings) with cloth masks, and they are now working on gowns to keep us all safe. Today the team wanted to say a special thank-you to him. One of our other amazing PTAs, Heidi Carmichael, thanked George for providing her with a more comfortable mask (pictured — you gotta laugh sometimes, right?) and read the following poem as a thank-you. I thought this is so true of George and so many others who are going above and beyond to take care of each other and our residents.

There are just two kinds of people on earth today,
Just two kinds of people, no more, I say.
Not the rich and the poor, for to count a man’s wealth
You must first know the state of his conscience and health.
Not the humble and proud, for, in life’s little span,
Who puts on airs is not counted a man.
Not the happy and sad, for the swift counting years
Bring each man his laughter and each man his tears.
No, the two kinds of people on earth I mean
Are the people who lift and the people who lean.
Wherever you go you will find the world’s masses
Are always divided in just these two classes.
And oddly enough you will find, too, I ween,
There’s only one lifter to twenty who lean.
In which class are you? Are you easing the load
Of overtaxed lifters who toil down the road?
Or are you a leaner who lets others bear
Your portion of labour and worry and care?
by Ella Wheeler Wilcox

Broadway Villa’s Patient Success Story

Submitted by Jennifer Raymond, Therapy Resource – Northern CA

Shell was first admitted to BWV on Nov. 29, 2019, following a devastating CVA. At that time, she was nonverbal due to severe expressive aphasia, NPO on a feeding tube and had significant sensory disturbances. She was unable to follow a very simple command, required max to total assist to perform basic self-care and was unable to ambulate at all.

Prior to the stroke, Shell had been independent with all of her mobility, ADLs and communication and lived with her daughter. She had an extensive course of skilled care with all three disciplines and made impressive gains. However, she did not acquire the level of independence necessary to return home, so she was discharged from therapy to RNA and considered a long-term care placement at Broadway Villa.

As a true advocate, DOR Shobha Neupane-Gautam is always looking for ways that therapy can make a difference. During her daily rounds in April, she interacted with Shell and saw positive changes in her and the potential for her to do more. OT re-evaluated and began to see marked improvements during their treatments such that PT and ST also started new courses of care a month later.

Shobha writes:
“Due to our persistent/compassionate care and comprehensive approach, this resident is singing, dancing with rehab folks. She is able to perform functional transfer/ambulation/ADLs requiring supervision to modified independence. She is very interactive and demonstrates happy expression. Rehab folks have coordinated with IDT/family members, based on her progress. Family is ready to take her home and enjoy her life.”

Shobha’s approach demonstrates an ability to not simply interact with our long-term care patients every day, but to really “see” them as individuals who can change and grow and thrive. Thank you, Shobha, and all the Broadway Villa therapists for your commitment to facilitating the “Can Do” in the residents you serve, for never giving up on human potential and always believing in the power of therapy to change lives.

Update from City Creek

By Jared MacDonald, Operations Manager, City Creek Post Acute Care, Salt Lake City, UT

May 15 marked our one-month mark of becoming a COVID-only building. We are excited at where we’ve been and where we are going.

First off, thank you! Thank you for all the calls, the messages, the food, the signs, the support, the staff, the prayers, and most of all thank you for helping us see what it truly means to love one another. We know it sounds cheesy but honestly, there have been many things in the past month that have brought us to tears of gratitude for your help and support. We could not be where we are today without your help, so thank you.

In the past month, we have admitted 55 patients and discharged 21. Thanks to our remarkable clinical team, both those on site and those from other buildings, we have a live to date hospital readmission rate of 3.63% and a mortality rate of 3.63%. Those numbers are remarkable in comparison to both the state and national average. This truly shows that on the clinical front, we are succeeding. This plan is making a difference, and we thank you for your support in helping us be what and where we are today.

We’ve started a tradition of ringing bells and cheering as our residents are brought down the hall and sent outside to meet family and friends. We will never forget holding the hands of an 87-year-old as we cheered for her successful discharge back home. Tears streamed down her face as she thanked each one of us for helping her fully recover. We hope you know, especially all you DONs, that you were just as much a part of that successful discharge. Thank you!

Thank you to all of you who have rallied your staff, conducted interviews, and spoken with your friends and families.

Today we had a call with members of the state and local task force. They expressed their appreciation for what we are doing. Dr. Spaulding from Intermountain Health said that this was one of the best teams he has ever worked with. We have and we will continue to attribute our success to the support we’ve received from the market. They know of your greatness and of the countless hours you’ve spent in helping make City Creek what it is. Thank you from the bottom of our hearts!

COVID Update from Victoria PARC

by Dawn Thompson, DOR, Victoria Post Acute Care, El Cajon, CA

Victoria Post Acute (VPAC) is one of the few skilled nursing facilities accepting COVID-19-positive residents from hospitals in San Diego and El Centro. Like other buildings with positive COVID cases, the beginning stage was certainly an upheaval from “normal” daily routines, as we were thrown into a world of unknowns with ever-changing directions and recommendations, coupled with fear. Schedules were slim, admissions were down, and stress was high. The rehab gym became a room with social distancing markers and a storage room. Hallways turned into PPE stations.

During this time, the rehab staff jumped into every and all support roles necessary (maintenance, dietary, CNA, etc.). They did this without asking and without hesitation, day in and day out, and continue to be heroes to this day. During this time, multiple rehab staff members were out sick, testing positive for COVID. As a team, we focused on “scared is what you’re feeling, brave is what you’re doing” and really went out of our way to emotionally support one another. We had daily emotional check-ins, both as group and individually.

This was a time of great loss in the building, where almost all sense of “normalcy” at VPAC and in the rehab department was absent. Grasping to maintain some normalcy and trying to keep our well patients well, we were able to work with Kaiser to evaluate and treat all appropriate Kaiser LTC residents in the non-COVID unit to maintain strength, activity tolerance and functional status. As our in-house COVID-19-positive patients stabilized medically, rehab jumped in and worked side by side with our new respiratory therapist. We were able to assist in positioning for postural drainage and help her hear true lung sounds of our ill patients.

We have learned a tremendous amount from our experiences treating COVID-positive patients (pay attention to those vital signs!) and have grown in confidence. The fear has dissipated and has been replaced with pride. This transformation was one of the most rewarding experiences we’ve had together as a team. I believe this shift was guided by transparent and efficient communication between IDT members and floor staff. While we seem to have our footing right now, this is an ever-changing process and we are continuously learning, growing and adapting.

As the days and weeks pass, admissions are starting to return, PPE requirements are changing, and barrier placements are being removed. Through it all, VPAC has remained resilient and together. Despite the loss and havoc of the first few weeks, we’ve found reasons (many, many, many reasons) to smile and celebrate. We have celebrated resident successes/discharges, birthdays, a retirement (DON), bridal shower, nurses week/nursing home week, Tuesdays and each other. We have been able to celebrate a COVID-19-positive patient (the husband of one of our charge nurses) being discharged home, walking out hand in hand with his wife after a month of hospitalization/rehabilitation including intubation.

Thank you all for the support, friendship and love over the last several weeks. It was needed and is much appreciated. I continue to be the proudest team leader.

Stay safe, wash your hands and keep your hands off your face!

With much love and gratitude,
Dawn ☺

Congratulations to Our Newest SPARC Winner!

Ashley Sells, an OT student at the University of Texas at Tyler, is our SPARC winner this quarter. She plans to graduate in December 2020 and already practices our Ensign culture.

Read her awesome essay below:

I have always known I wanted to pursue a healthcare career since high school. When I was a junior in high school, I was selected to join an elective group called Health Science Technology, which allowed us to shadow different departments in the medical field to better understand what we are interested in. From the beginning, I was always drawn to therapy, and once I learned what distinguished occupational therapy and physical therapy, I fell in love with occupational therapy.

I have been a full time COTA in home health for 4 years and I can honestly say I’m happy with my job and couldn’t imagine anything better. The deciding factor for me to return to school for my master’s degree and become an OTR was job security. The medical field is ever changing, and I want to secure my place in the field of occupational therapy as a supervising therapist because I have such a passion for this career field. This career and setting allows for flexibility of treatments and building rapport with my clients in their natural environments in addition to balancing my personal life as a special needs mother. Raising a special needs child makes it very easy for me to have empathy for all my clients and their families, regardless of age. I am the kind of therapist who has a passion for my patients. I am dedicated just as much to building rapport and relationships with my patients as I am to provide skilled intervention for them. I look at my patients from a holistic view and consider many additional aspects besides reason for therapy referral. I strive to build lasting relationships with my clients and their families and make a lifelong impression.

I understand that, many times, I am coming into my patient’s lives during one of the lowest valleys they may ever encounter, and I see that as an opportunity to provide perspective and motivate them to keep trying. As a therapist, we live for success stories; you know, the ones that remind you why you fell in love with this profession. One of my favorite memories included a patient who had spina bifida and was transferred to my caseload from another therapist who “couldn’t handle her”. I was expecting a rude, non-compliant patient, but I received a humble, respectful 36-year-old woman who had been through 27 surgeries and just wanted to take a shower and learn to put her clothes on by herself again. Before she became my patient, she hadn’t had a shower in 3 months. In fact, she cried the first time I helped her in the shower and stated, “You have no idea how much this means to me.” And, after 4 months of hard work, dedication, and creative thinking, she was able to shower with supervision and dress herself independently. She will never have to go 3 months without a shower again.

Often, my most difficult patients are the most rewarding. In fact, I recently had a gentleman on caseload who has been depressed since he had his stroke several months ago and didn’t ever want to participate in therapy because he just didn’t see the point in it; he didn’t think he would ever come back from this diagnosis. When encouraged to participate, he would often lash out, asking “Have you ever had a stroke? Then you don’t understand what it feels like.” After just 2 weeks of seeing him, he smiled at me and cracked a joke. In addition, he walked twice as far as he did the week prior. And when I mentioned possible discharge the following week at his reassessment, he even asked if I could keep coming a few more weeks and made phenomenal progress those last few weeks. As a therapist, physical improvements are often what we work towards and they are great, but words cannot describe what kind of victory it feels like for me to connect with a patient who continuously shuts everyone out.

Although I have been a practicing COTA for 4 years, I continue to learn and grow as a practitioner every week. My passion for learning contributes to my patients’ well-being daily due to various reasons. When I have a patient who has multiple comorbidities that prevent him/her from completing a functional task with a common or simple adaptation, I am able to research through online databases for alternative ways to achieve the same task. When I have a family who has a less than optimal bathroom layout that increases fall risk and compromises the patient’s safety, I am able to research and brainstorm different pieces of adaptive equipment and placement options that best fit the client’s needs. When I had a 300 pound client who had to painfully crawl on his hands and knees up/down 3 wooden steps outside his home in order to leave his home for doctors’ appointments, I attempted to call the home health agency to request a social work visit in order to get a ramp installed for the client. When my attempts remained unresolved after a week, I took it upon myself to research nonprofit organizations in his county that provided ramps for no cost to low income families. I contacted the organization, filled out the application, and had a ramp installed for him in less than 2 weeks, all while having no idea if I was going through the correct avenue or not. Since the first ramp application I filled out, I have filled out numerous more and had the opportunity to share my knowledge with other therapists in surrounding counties to better serve their clients.

In the home health setting, there are some instances when therapists and clients are unfortunately left with little to no assistance or guidance for problems that arise outside their believed “scope of practice.” With 4-5 professionals (including nurses, physical therapists, and even a home health doctor) entering the previously mentioned clients home before I did, it is a shame to me that no one had started the process to help the client obtain a ramp. This particular situation allowed me to realize that I cannot ever assume anyone else will help a client handle their challenges that arise on a daily basis; I am the type of therapist who remembers that anything pertaining to my client’s wellbeing falls within my scope of practice and it is my mission to help my clients be safe, independent, and have good quality of life.

These are a few of the reasons I fell in love with this profession and these are the reasons I will continue to be successful in my profession and spark joy in my clients’ lives. I know you have many deserving applicants that apply for this scholarship; I do not think I am any more deserving than the next applicant, but I would be very honored and appreciative to accept any type of assistance you may be able to offer. In May, I will have to stop working in order to complete my 6-month fieldwork and this will put a huge financial burden on my family. I am a single mother to a 6-year-old boy with autism who attends full time, intensive ABA therapy because he is not yet functional enough to attend public school. The insurance and therapy expenses alone are enough to cause financial struggles for any single income family, but when factoring in normal bills and not having a steady income for 6 months, it makes me very anxious to see if I will be able to finish school this year and not fall behind on my monthly bills. I take out school loans each semester to help me get through and I save as much as I can, but I am not sure I will have enough to cover all my expenses. I know this is a temporary financial struggle I have to push through in order to graduate, but I would greatly appreciate any amount of financial assistance your organization might be able to offer. Thank you for your time.

Therapist Profile: Nicole King, SLP/DOR

Submitted by Jamie Funk, Therapy Recruiting Resource
Introducing Nicole King, one of our newest Directors of Rehabilitation at Ridgeview Post-Acute in Commerce City, Colorado.

Nicole King is an SLP with over 12 years of experience who joined the Ensign family in March to help us transition Ridgeview Post-Acute in Commerce City, Colorado. Nicole has had her work cut out for her with many significant challenges, including a newly acquired facility that had been neglected and did not have a strong culture, building out her therapy team with several new hires, and almost immediately post-acquisition, dealing with the COVID-19 crisis. She has maintained a “let’s get this done” spirit and positive attitude in the face of these challenges and is already having an impact at Ridgeview.

Nicole’s most rewarding therapy experiences have revolved around getting to know her residents. “We have the opportunity to learn and grow with each new patient we meet,” she explains. Nicole also loves celebrating successes with her patients. “Any time I’ve gotten a patient off a PEG tube and back to eating solid foods again, I always celebrate with a lunch filled with their favorite foods!”

Like many of us, Nicole came from an organization with a very corporate structure. The freedom and empowering culture at her Ensign affiliate has been a breath of fresh air. Her vision for Ridgeview is to successfully transition the facility through the acquisition and get the Abilities Care Program up and running. “I have a great therapy team who is behind this goal and I am so grateful for them. I know our reputation (Ridgeview Post-Acute) in the community will rise to the top!”

When not working, Nicole spends time with her husband and two daughters, Fiona and Stella, and enjoys cooking, reading and going to the mountains – one of the many perks of living in the Denver area. She also loves comedies and enjoys any movie with Will Ferrell or Paul Rudd (no wonder I like her!).
Dare to Lead by Brene Brown is Nicole’s favorite business book. The book focuses on the idea that vulnerability is the heart of courageous leadership and offers strategies for leading from the heart rather than leading from fear. Nicole has embraced CAPLICO and relates to each core value, with Love One Another being her favorite. “Without Love One Another, the others aren’t achievable,” she says.

I am excited to watch what Nicole and her team accomplish at Ridgeview in the coming months. Welcome to the Ensign family, Nicole!

Program for Spanish-Speaking Residents

By Sarah Scott, SLP, Pointe Meadows, Lehi, Utah

About six weeks ago, my DOR asked me if I had any suggestions for therapy interventions for one of our Spanish-speaking residents who was having significant behaviors, including medication refusal, exit seeking, aggression, falls and throwing himself onto the ground. His diagnoses included Parkinson’s disease, severe anxiety, and repeated falls. We truly wanted to identify a plan that would address his needs and reduce the behaviors and anxiety.

We created, among other things, new simple Spanish communication boards, visual aids to support medication administration, functional problem solving, and protocol to prevent escalation of behaviors. With our therapeutic interventions, the patient started to demonstrate a dramatic increase in cognitive linguistic potential and decrease in adverse behaviors. His test scores increased, and he and his family also reported feeling happier. The nursing notes reported pleasant and compliant behaviors.

Our therapists are passionate about program implementation for diverse cultures, and understanding the backgrounds and stories behind the countries and cultures that our patients come from. The more we learn about and engage with our residents, the more we understand their lives that were rich with love, laughter, service, work, pleasure, pain, and purpose. Our therapists are becoming specialist in evaluating patients from culturally diverse backgrounds to help preserve abilities, maintain cognitive linguistic function, and facilitate opportunities for each unique need.

The interventions included extensive communication with and support from family to identify cultural, social, recreational, professional, familial, religious, educational, historical and experiential factors that could be utilized within a plan of including group and individual interventions. We continue to build our resources to understand and address different cultures.

For our Spanish speaking residents, we encouraged the patient’s participation in creating PowerPoint presentations on their home countries of Chile, Bolivia, Peru, El Salvador and Mexico. We created presentations of musicians, including Julio Iglesias, Jose Jose, and Armando Manzanero. Families emailed me links to YouTube videos of favorite songs with the lyrics that patients who otherwise never speak have sung out loud. We have created material on Mariachi bands, flute music from Peru, Tangos, etc. We used smells, tastes, colors, sounds, routines, pictures, objects, scarves, maracas, a guitar, etc. to facilitate engagement and participation. We have also created materials that we are using to support verbal expression and comprehension, memory, attention, reminiscing, sequencing, following directions, turn taking, following a schedule, orientation to place, TOD, and activities of choice. We have residents who previously have never left their rooms who are now tooling around looking for opportunities to interact and be involved.

The quarterly SLUMS in Spanish test scores that we administered increased between 2 and 12 points for EVERY one of these residents. We have continued progress with residents and are programming more complex goals and tasks with reading and other more complex activities because we have not yet reached the patients’ potential. COVID has slowed the generalization of our social/group programming, but we look forward to resuming the resident-created Club Espanol, which operates three times a week for half an hour. Restorative and Recreational Therapy have been highly involved and supportive of these residents and efforts maintaining the program once established.

During COVID, we have created social scripts and we’ve enabled patients to be engaged in therapy with family members via Facebook video messenger all over the state and as far as Bolivia and France, which has been fun and rewarding for all. A bright moment in a difficult time.

Here are a few pictures from these sessions.


A favorite song with Spanish subtitles


Reading large print script on Manzaneras aloud


Following social script on call to son in Bolivia.


Life Story Board for one of our residents allowing others to know him better and him to share information about himself.

Skill in Place Considerations

By Kelly Alvord, Therapy Resource – Sunstone

Goal of the Waiver: To keep beds open at the hospitals for more critical patients

Three things to consider to skill in place; however, please refer to our Ensign Affiliates Skill In Place Tool Kit that is available on the Portal for more detailed guidance:

1. Did the episode or change of condition occur after March 1, 2020, when the waiver went into effect? We are getting further away from this date, so this isn’t going to be as relevant.

2. Does the patient need Daily Skilled Services? 7x/week of Nursing Services and/or 5x/week of Therapy Services. This hasn’t changed for Medicare Daily Skilled Criteria. Therefore, keep in mind what is medically necessary to meet Medicare Part A criteria to assist you in determining if the resident is appropriate to be Skilled in Place.

3. Qualified Hospital Stay Considerations impacted by the COVID Emergency (keeping the hospital beds open)

● Bypass/skipping the hospital for bed access or to avoid exposure to COVID

o In the past, would we send or the provider send the patient to the hospital due to the change of condition? This needs to be an IDT discussion with the ultimate decision made by the physician. (See additional questions and considerations below.)

● Signs of or close exposure to COVID
o Are we isolating the patient and nursing is providing daily skilled care to assess the patient due to COVID, whether or not the patient has been tested positive to COVID?
o If we are waiting for the COVID test results, use the Med Dx of R09.89 and Z20.828.
o If the patient has a positive test or physician has diagnosed the patient with COVID, use the Med Dx U07.1 (only if the date of the test results or diagnosis is after April 1).

● Dislocation due to COVID
o Facility to Facility transfer due to the COVID emergency
o Caregiver Breakdown. Patient unable to stay home due to caregiver being exposed or positive for COVID.

Here are additional questions and things to consider:
Q: What if it’s already our practice to provide high acuity, daily interventions in order to avoid the hospital? Can we still apply the waiver?
A: Yes. The fact that you already have the necessary skills and policies does not preclude you from applying the waiver when the goal of those services is to avoid hospitalization.

Q: How can we tell if what we’re doing is routine, or applicable to the 3 day QHS waiver?
A: The decision is ultimately up to the physician (who must then write the order to initiate a skilled level of care). Collaborate with the attending doctor to reach a decision about whether the patient’s circumstances are impacted by the emergency as required by the waiver.

Final note: Many needs may arise due to decreased out-of-room activity, decreased community access and isolation from families. While these are emergency-related and should be treated, initiating a skilled stay requires that the needs rise to the level of requiring daily skilled interventions, and documentation must incontrovertibly support this. Most of these needs are properly managed with less than 5-7x/week interventions, and frequency should not be inflated in order to artificially justify a Part A stay.

Keep in mind that the skill in place process is new and has many factors to take into consideration. We have many resources available on the portal; please click on this link to take you to our Ensign Affils SIP Took Kit on the portal:

Your MDS and Therapy Resources are ready to help!

Taking Care of Ourselves - Take 2! DIY Home Fitness Ideas

By Therapy Resources Brian Del Poso, OTR/L, CHC, RAC-CT and Jon Anderson, PT
In our last article (check out it out here), we talked about taking care of ourselves while we are adhering to Shelter in Place rules and fitness facilities are closed. Now I know we want to be optimistic about the beginning phases of re-opening businesses in our areas, but we, more than anyone else, are aware of the fight we still have ahead of us. So, let’s continue to stay active at home and be smart about social distancing with outdoor activity.
Let’s face it, with the challenges working in today’s era of COVID-19 healthcare, the amount of heart, physicality and emotion you pour out during a work day can get downright exhausting! This is why more than ever, even if exercising isn’t your thing, we encourage you to start and take care of your bodies … so if and when the time comes, your body will take care of you!

Previously, we focused on body weight exercises, but I know that might get old fast with some of you and you’d like some variety! Today we’ll provide some simple equipment ideas that you can DIY at home to take your workouts to the next level!

Slosh Pipe:

This is a 4 to 5 foot pipe filled halfway with water (1 gallon of water = about 8.3 lbs). The movement of the water creates an “unstable” weight. Performing movements using a slosh pipe will get your nervous system firing like crazy as you try to balance and stabilize the pipe while performing movements! Pro Tip: After you try it, think of the possibilities and effect a smaller version of this can have on neuromuscular re-ed for our patients!

How to make:
o Things you’ll need: 3 or 4 inch diameter PVC pipe, PVC pipe caps, and PVC glue from any big box home improvement store; a saw.
o Cut the pipe down (you can use a hacksaw for this) to 4 or 5 feet in length.
o Follow the instructions for the PVC pipe glue and glue 1 cap to an end of the pipe.
o Fill the pipe up about halfway with water (obviously A greater diameter and length of pipe will provide more weight).
o Glue on the other cap and slosh away!

What can I do with it? A TON of stuff, but to start you can do:
o Back squats
o Front squats
o Overhead presses
o Bicep curls
o Lunges
o Chest press from floor
o Trunk rotation (trunk twists, pipe swings, single oar rowing motions, etc.)

Medicine Ball/Slam Ball:

This is great if you have broken or unused basketball or soccer balls laying around.

How to make:
o Things you’ll need: Basketball or soccer ball, sand, exact-o knife, a funnel, duct tape.
o Take your ball and cut about a 2-3 inch circle with an exact-o knife, but DON’T completely cut out the circle! Leave some room so it’s still connected, but you can lift up the “flap.” Alternatively, you can cut an “X” into the ball to create an opening.
o Stick your funnel in your opening and fill with sand to your desired weight.
o Take your duct tape and thoroughly wrap around the ball in multiple directions to seal off your opening.

Things you can do:
o Ball slams
o Ball tosses
o Russian twists
o Anything you’d normally do with a medicine ball!

Weighted Backpack: You don’t have to be a workout warrior to take advantage of the health benefits of resistance training. This one is easy, adding weighted resistance to something as simple as walking will increase your strength and endurance.
How to make:
o Things you’ll need: A backpack and anything you can stuff in it!
o Take your backpack and stuff it with things to make it heavier (cans, clothes, your wonderful leadership books) … Ummmm, yea, and that about sums it up.
Things you can do:
o Cinch it up tight to your body and pretty much do ANYTHING moving … ’nuff said.

Buckets:

Got a bucket or 2 lying around the house? Well, fill them up with stuff (like sand, or you know, those leadership books again) and get to work!

Things you can do:
o Farmer’s walks
o Single arm shoulder presses
o Biceps curls
o Overhead triceps extensions
o Bucket swings (kettlebell swings) — Just make sure you use a smaller bucket, preferably with a lid!

Here’s a great example of a bucket workout using a 5-gallon bucket from our very own Jon Anderson:
Squat Curl to Press: A full body exercise.
Push-up With Feet Elevated: Exercise focusing on the pectoralis major of the chest while increasing the load by elevating the feet.

Lateral Lunge with Curl: Combination exercise targeting lower body muscles in a lateral movement as well as the biceps.

Bent Over Low Row: Exercise focusing on the latissimus dorsi of the back.

Deadlift: Exercise focusing on the hamstrings and gluteus maximus of the lower body.

Chopper Raise: A full body exercise.

Close Grip Tricep Push-up: A push-up alternative that puts greater emphasis on the triceps.

Reverse Lunge with Torso Rotation: Lower body exercise that also challenges balance and core strength.

Back Extension: Exercise focusing on using the erector spinae for stabilization of the spine.

Alternating 1 Leg Deadlift: Exercise that provides an increased load to the hamstrings and gluteus maximus of the lower body because it is performed on a single leg, which also adds a balance challenge.

A variety of other exercises could also be added or substituted using a bucket. Regardless of the exercise, perform each movement with special attention to proper technique. If starting out, consider creating and using a moderate weight that does not jeopardize form and feels like an exertion rating of a 5-8 on a scale of 1-10. Start by performing 1-2 sets of 10-15 repetitions, and as fitness increases, add additional sets.