Name: Playbook - Dr. Nick Buonforte, DPT, CSCS, FRC - Full Body Workout: Wk1/D4
Uploaded: 2021-01-18T11:47:36.795Z
Duration: 45 min
Description: Full Body Workout: Wk1/D4

FULL BODY WORKOUT

Includes:
Upper body PULL
Lower body: Lateral direction
Accessories: shoulder and hip
Core

LISTEN: this is set up for BASIC movements, which in my opinion are overlooked! Master these movements then progress! 

*Adding weight to movements that need progressions are good!

FOLLOW BELOW FOR DIRECTIONS

The workout is set up as a SUPERSET routine. You’d complete all rounds of “A” FIRST then to rounds of “B”. For example: A1 to A2 to A3 to A4 and repeating for designated sets. 

A1 DB Rows (horizontal pull): 2-3 sets of 12-15 reps 
A2: Banded pull aparts + OH raise 2-3 sets of 12-15 reps
A3: Banded face pulls: 2-3 sets of 12
A4: Bird dog: 2-3 sets of 12-15 reps (alternating)

B1: Side plank with banded clamshell: 2-3 sets of 15 reps
B2: Eccentric side lunge: 2-3 sets of 12-15 reps (4-5 sec down)
B3: Single Leg toe clocks: 2-3 sets of 8 each direction
B4: Supine banded anti-extension with lower extremity marching: 2-3 sets of 20

The banded overhead raise is a good option to keep tension into the shoulders throughout the range of motion. The loop band keeps constant effort on the shoulders. Moving slow and controlled is important throughout the movement

Banded Pull Apart + OH Raise

This is a nice exercise for some activation for the posterior shoulder. Using the band to pull the arms in a goal post position. Moving slowly and control throughout the motion is important.

Banded Face Pulls

With this exercise you are setting up on your side supported by your knee and your elbow, bridging up into a side plank and holding that position and opening up the top leg against resistance into a “clamshell” movement. Being aware of not rocking the pelvis during the motion or dropping The hip downward as you open up the top leg

Side plank with banded clamshell

Single leg toe clocks:
-Balanced on one leg, knee slightly bent, slight chest lean forward. Moving in a forward direction with the “free” leg forward, to the side, and backward. Moving in each direction is counts as ONE rep. So forward = 1, side = 1, back = 1 for a total of 1 set. Then repeating for designated reps.

Single Leg Toe Clocks (with band)

Lay on your back with hips and knees flexed roughly to 90 degrees. An anchored band is pulled to the starting position, which is in line with the sternum of the chest (arms straight). Maintain the position of the arms (in line with the sternum), slowly lowering each leg (one at a time) to the ground so the heel taps the ground. Maintain ‘rib cage over pelvis’ alignment and avoiding arching from the low back throughout the movement.


*Disclaimer: this is not medical advice. This video is only for informational purposes

Full Body Workout: Wk1/D4

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