Name: Playbook - Nick Helton, DPT - W4/D1 Week 4: Day 1
Uploaded: 2022-02-11T12:57:15.036Z
Duration: 55 min
Description: W4/D1 Week 4: Day 1

Day One: This week all rounds go up to THREE

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 6 (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!

SET 1: RIGHT ARM UP
SET 2: LEFT ARM UP
- Lying on your side on top of an exercise ball
- Top leg is straight out, and slightly behind your body
- Reach your top arm up and circle around towards the floor
- Side bend your body to feel a stretch on the flank and torso

Lateral Stretch on Ball

- Lying on your stomach
- Bend one leg up
- Rotate away from the up leg, reaching your lower body and torso
- Keep one leg stationary on the ground

Prone Scorpion

- Start from plank
- Push up to the down dog position (hips up in the air, arms straight)
- Transition to prone cobra (back arched, press up position)

Down Dog to Prone Cobra

Low Back Specific Movement Prep

[ All Weights and Sets @ RPE6 ]
- 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

[ All Weights and Sets @ RPE6 ]
- Use a pull up bar, or a squat rack
- 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 - Standard

[ All Weights and Sets @ RPE6 ]
- Use a hyperextension machine
- Hinge at the hips
- Lift your torso up towards the ceiling
- Hold a weight to increase the challenge
- If you can't do the prescribed reps in one set, do as many sets as needed to hit the reps

Lumbar Hyperextensions

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

SET ONE: RIGHT ARM ROTATES
SET TWO: LEFT ARM ROTATES
- Half kneel against the wall
- Put a foam roll between the wall and your outer knee
- Push into the foam roll the entire time
- Reach the arm on the same as side as the wall and rotate your entire body
- Keep one side stationary during the movement

Thoracic Half Kneeling Wall Rotations Towards

W4/D1 Week 4: Day 1

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

W4/D1 Week 4: Day 1

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