Name: Playbook - Nick Helton, DPT - W3/D2 Week 3: Day 2
Uploaded: 2022-02-10T12:36:38.231Z
Duration: 45 min
Description: W3/D2 Week 3: Day 2

Day Two: Hip specific movement prep, hip dominant strength, 
and hip focused GPP.

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

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

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.

- Seated on a plyo box or bench with your feet floating
- Put a yoga block, ball, or pillow between your knees
- Squeeze pressure on the item between your knees
- While holding pressure, try to rotate one leg out to the side
- Keep your torso upright
- Focus on going as far as you can, in a controlled manner
- Quality holds and eccentric control are important

Seated Isolated Hip Internal Rotation

SET 1: STAND ON RIGHT LEG
SET 2: STAND ON LEFT LEG
- Attach a resistance band to a squat rack or stable object
- Walk away from the band so there is moderate tension
- Stand on the leg closest to the band attachment point
- Perform a unilateral (one leg)

Band Offset Unilateral RDL

SET 1: CROSS RIGHT LEG (STATIONARY LEG)
SET 2: CROSS LEFT LEG (STATIONARY LEG)
- Use a yoga mat, cross one leg in front of you
- Reach the opposite leg across your body and behind you
- Move back and forth in to a stretch on your hip (crossed leg hip is being worked on)

Dynamic Pigeon Stretch

Hip Specific Movement Prep

[RPE 6]
- Shoulder width stance, ideally deadlifting a kettlebell, alternatively a dumbbell
- Keep arms straight, chest tall
- Drive heels into the ground, and pull from the floor
- If kettlebell is too big, stand on weight plates to add height and challenge to the deadlift

Kettlebell Deadlift - Conventional

EMOM stands for - Every Minute on the Minute

You will perform 10 Kettlebell swings with a moderate weight. You will rest the remainder of the minute and then begin the next round.

Example: Start your timer in the app. Perform 10 kettlebell swings. You finish them in round 1 with 20 seconds left. Once those 20 seconds are up, start the new 1 minute timer immediately and do 10 more swings. Rest until that full minute is up, and so on.

10 Kettlebell swings every minute on the minute for 10 minutes. Get after it!

[ All Weights and Sets @ RPE6 ]

Rest as long as you need to after you're done with your 10 sets.

- Standing upright
- Hinge at the hips (important!)
- Allow the kettlebell to go between your legs and behind you
- Keep the chest tall and spine upright
- Squeeze the glutes and drive the weight through your legs
- This is a hip dominant movement, focus on having the hips drive the movement instead of the shoulders

Kettlebell Swings

Kettlebell Swing - EMOM

[RPE 6]
EVEN SETS - RIGHT LEG
ODDS SETS - LEFT LEG

- Start off in split stance
- Hold a kettlebell or dumbbell in the hand opposite of the leg that you have in front
- Keep your chest tall, and hinge through a full range of motion
- Go as far as you can, stop if / when your low back starts to round
- Focus on hinging at the hips and feeling some tightness in the hamstrings

Kickstand RDL Kettlebell

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!

SET 1: RIGHT HIP ROTATES
SET 2: LEFT HIP ROTATES
- 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

4 Point Hip Rotations End Range

SET 1: RIGHT HIP IN FRONT
SET 2: LEFT HIP IN FRONT
- Start in a hip shin box position - one leg crossed behind, and one crossed in front
- Arms out in front, torso up tall
- Lift your hips up in the arm to a tall position
- Slowly lower back down to start

Hip Shin Box Hip Hinge

- Start in tall plank
- Reach up for the ceiling with one arm
- Keep stabilization arm down and straight
- Focus on turning your entire body, and reaching the arm up vertical
- If too challenging, work on your knees

Tall Plank Shoulder Rotation Reach

W3/D2 Week 3: Day 2

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/D2 Week 3: Day 2

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