Name: Playbook - Nick Helton, DPT - W3/D4 Week 3: Day 4
Uploaded: 2022-02-11T12:57:15.031Z
Duration: 45 min
Description: W3/D4 Week 3: Day 4

Day Four: The focal point of the second day of training will be the whole body with a tough 10x10' Kettlebell circuit! An additional strength exercise has been added, as well as 5' additional aerobic fitness. 

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 "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 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 HIP UP
SET 2: LEFT HIP UP
- 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

Hip and Trunk Specific Movement Prep

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 ]

- 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

[ All Weights and Sets @ RPE6 ]
- 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

[ All Weights and Sets @ RPE6 ]
- 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

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

- Kneeling position
- Hold a PVC pipe, put in onto a slider or towel
- Slide the lower arm across your body
- Alternate left and right slides

Kneeling PVC Thoracic Slider

W3/D4 Week 3: Day 4

No access to back extension
Did Superman's on floor...is that acceptable?

Christine Madrabajakis

Nick

Super nice combination of strength and mobility. I added some shoulder and arm movement in the hyperextension to maintain stability in the upper back. Hope that’s ok :) thx!

Simon Klees

W1/D1 Week 1: Day 1

I’ve recently injured my lower back. I have a L5 disc extrusion & was at a lose for what to do. Thankfully I came across this app that is easily accessible & affordable. Looking forward to see how this program will get me back in the gym!

KeeLee

Phil Tonsoline

Shawn

W1/D2 Week 1: Day 2

W1/D3 Week 1: Day 3

Basic exercises are too difficult due to mobility.  Need alternative or modified exercises.  Also alternative exercises for those doing in home workouts

W3/D4 Week 3: Day 4

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