Day Two is a Pull focused strength day.

The mobility circuit focuses on the entire spine.

And the general Physical Prep focuses four point movements.

Perform between 5 and 10 minutes of steady state cardio
Options:
- Walking on treadmill or outdoors
- Cycling, rowing, assault bike, or alternative cardio machine

Guidelines:
Intensity - RPE 5 (should be able to hold conversation without much difficulty)

Aerobic Fitness I

This mobility Circuit focuses on improving range of motion in the spine, upper back, neck, and hips.

Perform @ RPE5

- Lying on your stomach
- Bend one leg up
- Rotate away from the up leg, reaching your lower body and torso
- Keep one leg stationary on the ground

Prone Scorpion

- Use a PVC pipe, a dowel rod, golf club, broom stick, etc.
- Keep the PVC touching your head, mid back, and tail bone the entire tip
- Focus on hinging at the hips, not bending at the low back
- This is the unilateral or one leg version  
- Learning this hip hinge is the foundation for many other movements, try to perfect it

PVC Unilateral Hip Hinge

- Kneeling position arms on box, bench, or wall
- Push your chest straight down to the ground with your arms straight
- Focus on your shoulders and upper back

Kneeling Thoracic Extension Hands on Box

Spine Mobility Circuit

PERFORM @ RPE5
- Use a pull up bar, or a squat rack
- Attach a band to the rack and around your foot/feet
- Pull until your chin is at the bar
- Go through a full range of motion
- If the band makes it too easy, just perform body weight
- Perform as many sets as needed to get to the proper rep totals

Pull Up - Standard Band Assist

PERFORM @ RPE5
- Sitting on a bench or box
- Use cables to perform a seated row
- Squeeze your shoulder blades, draw your elbows straight back

Seated Bilateral Cable Rows

This section is focused on general physical prep and strength incorporating four point movements.

PERFORM @ RPE5

- Begin in bear plank with your knees off the ground
- Kick one leg up towards the ceiling
- Hold the plank position
- Alternate left and right sides while controlling the plank

Bear Plank Hip Extensions

- Start off in 4 point position
- Lift one leg up and start performing a circle
- The focus is to go up and to end range with the hip
- Without letting the entire torso/body rotate and move

W1/D2 Week 1 | Day 2

More workouts from Nick Helton, DPT