Day Three is a Legs focused strength day.

Week six is the final week of the beginner program! Nice work getting here, finish strong.

After you're done with the beginner program, you can run a PT athlete program or feel free to run any of the body part specific programs.

congrats on finishing! Now it's time to start a new program!

Perform between 15 and 20 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 III

The first movement focuses on the Lower Body - the hips, knees, and ankles, working to improve range of motion and mobility.

PERFORM @ RPE8

- 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

- 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

- Put one leg onto of a plyo box or bench
- Bend down into a lunge with the leg on the box
- Reverse the movement back into a straight leg hamstrings stretch and reach down for the foot
- Move back and forth in the stretch

Lunge to Hamstrings Mobility

Lower Extremity Movement Prep

PERFORM @ RPE8
- Begin upright
- Hold a weight (kettlebell, dumbbell, object)
- Squat to full depth
- Keep object close, torso upright

Goblet Squat - Full Range of motion

PERFORM @ RPE8
EVEN SETS: RIGHT LEG FORWARD, ODD SETS LEFT LEG

- Holding weight (Kettlebell, Dumbbell, object)
- Lunge Forward, keeping torso upright
- Push back into the upright lunge position
- Keep weight on front leg
- Take range of motion to depth tolerance

Weighted Split Squat

PERFORM @ RPE8
- Get into a wide stance - sumo
- chest up tall, spine upright
- Squat down to the weight
- kettlebell is ideal here
- Drive your feet into the ground, keep your chest up
- Control the eccentric back down the floor without rounding the low back
- Elevate the weight (on a weight plate or similar) to make the motion easier

Kettlebell Deadlift - Sumo

This section is focused on general physical prep and strength that incorporates the trunk, abs, and core in a dynamic moving fashion.

PERFORM @ RPE8

EVEN SETS - STAND ON RIGHT LEG
ODD SETS - 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

- Start in half kneeling position
- Hold the kettlebell over your head
- Reach the hand on the same side as the back leg towards the ground
- Once on the ground, rotate the kettlebell up towards the ceiling
- Keep the kettlebell over your head during the rotation

Half Kneeling Kettlebell Windmill

- Half Kneel
- Hold a resistance band
- One arm stationary, one arm rotates behind the body while turning up back
- Focus on turning the whole upper back and hips
- Control the eccentric return

W6/D3 Week 6 | Day 3

More workouts from Nick Helton, DPT