Name: Playbook - Nick Helton, DPT - W3/D4 Week 3: Day 4
Uploaded: 2022-02-10T12:36:38.242Z
Duration: 45 min
Description: W3/D4 Week 3: Day 4

Day Four: Hip and trunk movement prep, hip hinge 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.

- Start off with legs out to the sides as far as you can tolerate
- Lean into one side, and put your hand on the floor
- Reach the opposite arm up to the ceiling, turn your shoulder and upper torso

Cossak Windmill Stretch

SET 1: RIGHT LEG
SET 2: LEFT LEG
- Start on your back with an ankle strap and cable weighted machine
- Leg as vertical as you can tolerate without moving your body
- Push your leg down to the floor
- Control the eccentric on the way up and really feel a stretch in the hamstrings

Cable Supine Eccentric Hip Flexion

[SET 1] RIGHT LEG
[SET 2] LEFT LEG
- Start in a sidelying position
- Use a weight plate, ankle weight, or dumbbell
- Hold the weight on the outside of your hip
- Try to do a large joint circle, starting with lifting your leg up
- Then Back behind you
- Keep your lower leg parallel to the floor
- Try not to move your torso, just your hip

Sidelying Weighted Hip Circles

Hip and Trunk Specific Movement Prep

[RPE 6]
- Get into a wide stance - sumo
- chest up tall, spine upright
- Squat down to the weight
- kettlebell is ideal here
- Drive your feet into the ground, keep your chest up
- Control the eccentric back down the floor without rounding the low back
- Elevate the weight (on a weight plate or similar) to make the motion easier

Kettlebell Deadlift - Sumo

- 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

- Start with a barbell or straight bar on your back
- Keep your chest tall
- Hinge at the hips, driving the hips backward
- Maintain upright posture during the movement
- Focus on the hip hinge

Barbell Good Morning

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 ROTATES
SET 2: LEFT 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 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

W3/D4 Week 3: Day 4

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/D4 Week 3: Day 4

More workouts from Nick Helton, DPT