Name: Playbook - Nick Helton, DPT - W4/D2 Week 4: Day 2
Uploaded: 2022-02-11T12:45:57.013Z
Duration: 55 min
Description: W4/D2 Week 4: Day 2

Day Two: This workout is designed to target the entire rotator cuff, the foundation of strong shoulders! 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!

-Start lying on a bench or plyo box
-Arms straight out to the side
-Palms open and up to ceiling
-Keep arm straight, rotate arm so palm faces down to the floor
-Close your fist as the arm faces down
-Reverse the movement as your arm rotates up
-Keep elbow straight, chin tucked

Prone Shoulder CARs Abduction

-Start lying on a bench or plyo box
-Arms straight
-Lift arms out to side towards the ceiling
-Lift as high as you can
-Add in weight to increase the challenge

Prone Shoulder Horizontal Abduction

- Resistance band in both hands, arms overhead to start
- Pull the band back and down behind your shoulders
- Don't allow your shoulders to roll forward
- Keep chest upright, and control the eccentric back to the start

Overhead Abduction banded pull apart (posterior)

Shoulder Specific Movement Prep

SET 1&3: RIGHT ARM
SET 2&4: LEFT ARM
- Start in tall plank
- Keep elbows straight
- Reach and touch your opposite shoulder with one hand
- Hold the tall plank one arm position as long as possible, up to 1 minute
- If you can't hold the full minute, do as many holds as you can in 1 minute
- Rest after you've done one set each side

Unilateral Isometric Tall Plank Hold

Rotator Cuff Focused Circuit
[ All Weights and Sets @ RPE6 ]

SET 1: RIGHT ARM
SET 2: LEFT ARM
- Start lying on your side
- Hold a weight
- Keep your elbow touching your torso, and elbow bent to 90 degrees
- Reach your arm up to the ceiling, keep wrist straight
- Rotate at the shoulder, focus on only moving the shoulder joint
- Control the eccentric

Sidelying External Rotation

SET 1: RIGHT ARM
SET 2: LEFT ARM
- Begin lying on your side
- Holding a weight, straight arm
- Lift the weight from the floor to vertical

Sidelying Horizontal Abduction

SET 1: RIGHT ARM
SET 2: LEFT ARM- Start in side lying with a weight
- Lift the arm off your body
- Reach in front of you and all the way over your head
- Keep your arm away from your body during the entire range of motion

Sidelying Shoulder Flexion

Rotator Cuff Trio

[ All Weights and Sets @ 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

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 ARM
SET 2: LEFT ARM
- Start off lying on your side
- Use a dumbbell, kettlebell, or weight plate
- Lower the weight down and turn your body towards the weight as the same time
- Once your elbow reaches the floor, press back up and turn your body back to the start position
- Cross your top leg over the front of your bottom leg if you have difficulty keeping your torso from lifting up

Sidelying Arm Bar Press

SET 1: RIGHT ARM REACHES
SET 2: LEFT ARM REACHES
 - 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

SET ONE: RIGHT LEG IN FRONT
SET TWO: LEFT LEG IN FRONT
- Start off in a half kneeling position
- Hold a PVC pipe, golf club, or broom
- Start with the PVC in front of your front knee
- Lean back and reach up towards the ceiling, reaching as high as you can
- Try not to over extend your lower back, reach your upper back

W4/D2 Week 4: Day 2

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