Day Two is a Pull focused strength day.

The mobility circuit focuses on the entire spine.

And the general Physical Prep focuses four point movements.

For week four, more volume is added - 3 sets of everything!

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

This mobility Circuit focuses on improving range of motion in the spine, upper back, neck, and hips.

Perform @ RPE6

- 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

- 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
- This is the unilateral or one leg version  
- Learning this hip hinge is the foundation for many other movements, try to perfect it

PVC Unilateral Hip Hinge

- Kneeling position arms on box, bench, or wall
- Push your chest straight down to the ground with your arms straight
- Focus on your shoulders and upper back

Kneeling Thoracic Extension Hands on Box

Spine Mobility Circuit

PERFORM @ RPE 6
- 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

PERFORM @ 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

PERFORM @ RPE 6
- Use a rope attachment, cables, or a resistance band
- Attach at around shoulder height
- Pull the weight towards your face
- Pull your shoulder and shoulder blade back behind you
- Focus on pulling back and keeping your torso upright while minimizing momentum

Standing Rope Facepull Low

This section is focused on general physical prep and strength incorporating four point movements.

PERFORM @ RPE6

- 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

- 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

EVEN SETS: RIGHT ARM ROWS
ODD SETS: LEFT ARM ROWS
- Start off in 4 point position
- Hold a dumbbell or kettlebell
- Maintain plank position as you row

W4/D2 Week 4 | Day 2

More workouts from Nick Helton, DPT