Week 2 of the beginner Rehab Program.

Week Two adds another exercise to the General Physical Prep, and increases the RPE from 5 to 6.

Check out Dr Nicks Rehab Guide for more on RPE!

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

The first movement focuses on the Upper Back, the second on the shoulders and scapula, and the third on the rotator cuff and elbows.

Work up to an RPE 6

- Half kneel against the wall
- Put a foam roll between the wall and your outer knee
- Push into the foam roll the entire time
- Reach the arm opposite the wall and rotate your entire body
- Keep one side stationary during the movement

Thoracic Half Kneeling Wall Rotations Away

-Start lying on a bench or plyo box
-Arms straight out to the side
-Palms facing down
-"Swim" the arms to an overhead position
-Keep your arms parallel to the floor
-Reverse back to the start position
-Keep chin tucked and head elevated off the bench

Prone Swimmers

- Standing upright with a band
- Keep elbows pinned to your body
- Pull the hands out to the side
- Go to full range of motion, alter band position if needed
- Control the Eccentric

Bilateral Shoulder External Rotation Band

Upper Extremity Movement Prep

RPE6

- Sitting on a bench or a plyo box
- Use a dumbbell, plate, or kettlebell
- Press both weights vertical 
- Focus on keeping torso upright and going through full range of motion in the shoulder
- You can substitute in bands instead if weights are too challenging

Seated Bilateral Overhead Press - Dumbbell

RPE 6

- Use handles or a set of dumbbells
- Perform a full range of motion push up to the floor
- Keep your elbows from flaring out to the side
- If you can't do a full push up, perform a kneeling push up

Push Ups - Handles

This section is focused on general physical prep and strength.

Work up to an RPE6 for the entire Circuit.

Check out Dr Nicks Rehab Guide for more on RPE!

- Start in tall plank position
- Alternate tapping the front of the opposite shoulder
- Try to control the movement
- Long taps to make it more challenging, short to make it easier
- If this is too challenging, perform on your knees

Tall Plank Alternating Shoulder Taps

ODD SETS: RIGHT SIDE
EVEN SETS: LEFT SIDE
- Begin on your side
- Elbow down and straight under your shoulder
- Lift up into side plank
- Lift the top leg as high as you can, don't let the torso rotate

Side Plank Clamshell Lift Off

- Begin in plank position on your forearms
- Press through your forearms, and lift your upper back up to the ceiling
- Keep contact with your forearms and the ground
- Return in a controlled manner back to the start

W2/D1 Week 2 | Day 1

More workouts from Nick Helton, DPT