Name: Playbook - Nick Helton, DPT - W4/D2 Week 4: Day 2
Uploaded: 2022-02-11T12:57:15.041Z
Duration: 55 min
Description: W4/D2 Week 4: Day 2

Day Two: The focal point of the second day of training will be on the hips! This week moves everything up to three rounds/sets.

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!

- Seated on a plyo box or bench with your feet floating
- Put a yoga block, ball, or pillow between your knees
- Squeeze pressure on the item between your knees
- While holding pressure, try to rotate one leg out to the side
- Keep your torso upright
- Focus on going as far as you can, in a controlled manner
- Quality holds and eccentric control are important

Seated Isolated Hip Internal Rotation

SET 1: STAND ON RIGHT LEG
SET 2: STAND ON LEFT LEG
- Attach a resistance band to a squat rack or stable object
- Walk away from the band so there is moderate tension
- Stand on the leg closest to the band attachment point
- Perform a unilateral (one leg)

Band Offset Unilateral RDL

SET 1: CROSS RIGHT LEG (STATIONARY LEG)
SET 2: CROSS LEFT LEG (STATIONARY LEG)
- Use a yoga mat, cross one leg in front of you
- Reach the opposite leg across your body and behind you
- Move back and forth in to a stretch on your hip (crossed leg hip is being worked on)

Dynamic Pigeon Stretch

Hip Specific Movement Prep

SET 1 , 3 & 5: CIRCLE RIGHT HIP
SET 2, 4 & 6: CIRCLE LEFT HIP
[ All Weights and Sets @ RPE6 ]
- 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

[ALL SETS AND WEIGHT @ RPE 6]
[SET 1, 3 & 5: RIGHT LEG IN FRONT]
[SET 2, 4 & 6: LEFT LEG IN FRONT]

- Start off in split stance
- Hold a kettlebell or dumbbell in the hand opposite of the leg that you have in front
- Keep your chest tall, and hinge through a full range of motion
- Go as far as you can, stop if / when your low back starts to round
- Focus on hinging at the hips and feeling some tightness in the hamstrings

Kickstand RDL Kettlebell

[ All Weights and Sets @ RPE6 ]
- Standing upright, hold a kettlebell or dumbbell behind your back
- Chest up tall, hinge at the hips
- Keep your spine relatively straight, go until you feel some moderate stretch in your hamstrings (back of legs)
- If you feel this in your low back, modify form like the video

Hip Hinge - Kettlebell behind back

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 HIP ROTATES
SET 2: LEFT HIP 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

W4/D2 Week 4: Day 2

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/D2 Week 4: Day 2

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