Name: Playbook - Nick Helton, DPT - W4/D1 Week 4: Day 1
Uploaded: 2022-02-11T12:45:57.008Z
Duration: 55 min
Description: W4/D1 Week 4: Day 1

Day One: In week four, everything moves 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 5 (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 SHOULDER
SET 2: LEFT SHOULDER
- Standing hold a kettlebell or dumbbell
- Elbow bent to 90 degrees, upper arm parallel to the ground
- Don't move the arm, just turn the body away from the weight
- Try to hold your arm in one position the entire time

Kettlebell 90 90 Hold Body Rotations

-Start lying on a bench or plyo box
-Straight arms
-Lift arms as high as you can to the ceiling
-Add in a weight to increase the demand

Prone Bilateral Shoulder Flexion

SET 1: RIGHT SHOULDER
SET 2: LEFT SHOULDER
- Lying flat on your stomach
- Put a yoga block or pillow under your elbow
- Lift hand up into external rotation, hold 2-3 seconds
- Lower down and push into the ball underneath, hold 2-3 seconds
- The goal is to hold both ranges of motion and work shoulder mobility strength

Prone Shoulder IR ER Isometric Holds End Range

Shoulder Specific Movement Prep

[ All Weights and Sets @ 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

Seated Bilateral Overhead Press - Dumbbell

[ All Weights and Sets @ RPE6 ]
- Use a lat pull machine or sit on the ground in front of a cable tower
- Pull straight down, keep your chest tall
- Use a straight bar or handles

Lat Pull Down - Handles

[ ALL WEIGHTS AND SETS @ 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

Push Ups - Handles

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 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

Dolphin Press

- Use a yoga block or weight plate
- Walk your arms so your weight is on top of the object
- Then walk both arms down to one side, moving your torso
- Walk back up the object and repeat side to side
- Put a yoga mat over the object to make it more comfortable, if needed

Plank Walk Ups

SET ONE: RIGHT LEG
SET TWO: 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)

W4/D1 Week 4: Day 1

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