Week 4 of the beginner Rehab Program.

Week Four keeps the same movements, but now you're up to 3 ROUNDS of all the movements. Week four is all about the volume.

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

The first movement focuses on the Upper Back, the second on the shoulders and scapula, and the third on the rotator cuff and elbows.

Work up to an RPE 6

- 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 opposite the wall and rotate your entire body
- Keep one side stationary during the movement

Thoracic Half Kneeling Wall Rotations Away

-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

- Standing upright with a band
- Keep elbows pinned to your body
- Pull the hands out to the side
- Go to full range of motion, alter band position if needed
- Control the Eccentric

Bilateral Shoulder External Rotation Band

Upper Extremity Movement Prep

RPE6

- Sitting on a bench or a plyo box
- Use a dumbbell, plate, or kettlebell
- Press both weights vertical 
- Focus on keeping torso upright and going through full range of motion in the shoulder
- You can substitute in bands instead if weights are too challenging

Seated Bilateral Overhead Press - Dumbbell

RPE 6

- Use handles or a set of dumbbells
- Perform a full range of motion push up to the floor
- Keep your elbows from flaring out to the side
- If you can't do a full push up, perform a kneeling push up

Push Ups - Handles

RPE 6
EVEN SETS: RIGHT ARM     ODD SETS LEFT ARM
- Standing upright with one dumbbell or kettlebell
- Press vertical
- Keep yourself upright

Standing Unilateral Overhead Press - Dumbbell

This section is focused on general physical prep and strength.

Work up to an RPE6 for the entire Circuit.

Check out Dr Nicks Rehab Guide for more on RPE!

- Start in tall plank position
- Alternate tapping the front of the opposite shoulder
- Try to control the movement
- Long taps to make it more challenging, short to make it easier
- If this is too challenging, perform on your knees

Tall Plank Alternating Shoulder Taps

ODD SETS: RIGHT SIDE
EVEN SETS: LEFT SIDE
- 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

- 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

W4/D1 Week 4 | Day 1

More workouts from Nick Helton, DPT