Name: Playbook - Nick Helton, DPT - W3/D1 Week 3: Day 1
Uploaded: 2022-02-10T12:36:38.225Z
Duration: 45 min
Description: W3/D1 Week 3: Day 1

Day One: Knee Specific movement prep, knee strength, and GPP focused on the hip and trunk.

The workouts are structured in FOUR Phases:
[ WARM UP ]
[ PREPARE ] 
[ STRENGTH ]
[ PHYSICAL PREP]

This is an approach that covers the entire spectrum of HEALTH.

Please read Dr. Nick's Rehab Guide for more in-depth information.

Perform between 10 and 15 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 II

PREPARE 
[ All Weights and Sets @ RPE6 -- See Dr. Nick's Rehab Guide for help on RPE ]

This circuit is designed to help improve all the specific ranges of motion available in the shoulder. Use it to prepare your shoulders for the rest of the workout!

Do as many QUALITY reps as you can within the time provided!

Note: The movements that are ONE leg at at time - the RIGHT leg will be done on the EVEN set, the LEFT on the ODD set. Each movement here must be repeated on each side.

[SET 1] RIGHT LEG
[SET 2] LEFT LEG
- Lying on your stomach
- Bend your knee as far as you can towards your butt
- Once at full bend, lift the leg up in the air towards the ceiling
- Focus on keeping the knee bent during the movement

Prone Knee Flexion + Extension

[SET 1] STAND ON RIGHT LEG
[SET 2] STAND ON LEFT LEG]
- Place a band around the back of your knee
- Focus on straightening your knee out
- Squeeze the quad

Standing Unilateral TKE

[SET 1] RIGHT LEG
[SET 2] LEFT LEG
- Put one foot up on a plyo box or a couch
- Bend knee until you feel a stretch
- Lean forward, put one arm down (arm same side as leg on the couch)
- Rotate and reach up to the ceiling

Couch Stretch Windmill

Knee Specific Movement Prep

[RPE 6]
- Begin upright
- Hold a weight (kettlebell, dumbbell, object)
- Squat to full depth
- Keep object close, torso upright

Goblet Squat - Full Range of motion

[RPE 6]
[EVEN SETS] RIGHT LEG
[ODD SETS] LEFT LEG
- Rear foot elevated on a resistance band
- Alternatively, ANY surface will work - a bench, plyo box, etc
- Hold a weight on the same side 
- Perform a split squat
- Keep torso upright
- Try to maintain your balance

Rear Foot Elevated Split Squat - Resistance Band

[RPE 6] As Many Reps as possible

- Use a pull up bar, or a squat rack
- Hold a neutral grip with your palms facing in
- Pull until your chin is at the bar
- Go through a full range of motion
- If pulls are too difficult, use a resistance band around your foot or a pull up assist machine

Pull Ups - Neutral

PHYSICAL PREP
[ All Weights and Sets @ RPE6 -- See Dr. Nick's Rehab Guide for help on RPE ]

GPP Stands for General Physical Preparedness. This circuit is designed to amplify the rest of your body.

Do as many QUALITY reps as you can within the time provided!

Note: The movements that are "repeated" in the circuit because they are done one side at a time. The movement will say either "right" or "left" which will help you keep track of which side you've already done!

- 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

- 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
- Learning this hip hinge is the foundation for many other movements, try to perfect it

PVC Hip Hinge

- Put your feet up on a bench or box
- Shoulders on a bench or box
- Arms vertical
- Hold the plank position as long as you can

Chinese Plank

W3/D1 Week 3: Day 1

It is myself that needs to improve. The Rear Elevated foot split squats really hurt my knee. I only did 2 sets.
I just started the app, so I am not sure I can give a thorough review.

W3/D1 Week 3: Day 1

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