Name: Playbook - Nick Helton, DPT - W3/D3 Week 3: Day 3
Uploaded: 2022-02-10T12:36:38.237Z
Duration: 45 min
Description: W3/D3 Week 3: Day 3

Day Three: Ankle specific movement prep, balance and proprioception challenges, lower extremity closed chain strength, and unilateral knee and hip movements.

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.

[SET 1] RIGHT LEG
[SET 2] LEFT LEG
- Standing on one leg
- Reach into the front
- Then diagonal to the front
- Then to the side
- Then diagonal behind
- Then behind
- then diagonal behind

Use the picture as a general template for the taps
- Try to maintain balance and reach as far as you feel like you can

Multidirectional Balance Taps

[SET 1] STAND ON RIGHT LEG
[SET 2] STAND ON LEFT LEG
- Stand on one leg, and try to reach leg behind
- Focus on balance and control
- Can add a weight to make it more difficult

Airplane

[SET 1] STAND ON RIGHT LEG
[SET 2] STAND ON LEFT LEG
- Hinge onto one leg
- Hold a weight
- Slowly pass it back and forth between your hands
- Try to hold and reach as far as you can
- Back leg can be used for balance

RDL Weighted Passback

Ankle Specific Movement Prep

[RPE 6]
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

[RPE 6]
[SET 1] RIGHT LEG
[SET 2] LEFT LEG
- Try to slowly control the lowering
- Higher box is easier, lower is harder
- Use opposite leg for balance if needed

Single Leg Box Squat

- Standing upright with two dumbbells or kettlebells
- Press vertical
- Keep yourself upright

Bilateral Standing Overhead Press - Dumbbell

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!

- Start in plank position, use a kettlebell ideally (a dumbbell or plate can work too)
- Pull the weight across your body to the opposite side
- Maintain the plank while pulling the weight
- Further away from the body will increase the challenge, as will increasing the weight

Kettlebell Pull Through Plank

[SET 1] RIGHT LEG
[SET 2] LEFT LEG
- Standing one leg
- Use something for balance
- Try to go through full range of motion heel raise
- Then go back to a full range of motion toe raise
- Try not to use too much momentum
- Hold something for balance

Unilateral Heel and Toe Raise

- 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

Dolphin Press

W3/D3 Week 3: Day 3

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/D3 Week 3: Day 3

More workouts from Nick Helton, DPT