Name: Playbook - Nick Helton, DPT - W4/D3 Week 4: Day 3
Uploaded: 2022-02-11T12:57:15.046Z
Duration: 55 min
Description: W4/D3 Week 4: Day 3

Day Three: The focal point today is on the low back and trunk/abs! Everything moves up to three sets/rounds this week.

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!

- Start in standing
- Step one foot forward
- Reach opposite side arm for the ground
- Once on the ground, reach the other arm up towards the ceiling, rotating at the body
- (note: this is just the name of the stretch, I didn't come up with it)

World's Greatest Stretch

- Hold a dumbbell, kettlebell, or weight in one arm
- Walk for 10-15 feet
- Switch arms
- Walk back
- Keep your torso upright, try to avoid bending to the side while walking

Unilateral Farmer's Carry

SET 1: RIGHT HIP UP
SET 2: LEFT HIP UP
- Side plank legs straight position
- Keep elbow bent
- Elbow directly under shoulder
- Pull your head in line with your body, not forward

Full Side Plank

Low Back Specific Movement Prep

[ All Weights and Sets @ RPE6 ]
- 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

[ All Weights and Sets @ RPE6 ]
- Standing upright with two dumbbells or kettlebells
- Press vertical
- Keep yourself upright

Bilateral Standing Overhead Press - Dumbbell

[ All Weights and Sets @ RPE6 ]
- Start off on a hyperextension machine
- Keep your torso straight as you lift up
- Squeeze your hamstrings and lift from your lower legs
- Slowly lower and control the movement back down
- If you can't perform the prescribed reps in one set, break it up into as many sets as needed to hit the number

Lumbar Hyperextension Hamstrings Curl

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!

- Start in plank position, use a kettlebell ideally (a dumbbell or plate can work too)
- Pull the weight across your body to the opposite side
- Maintain the plank while pulling the weight
- Further away from the body will increase the challenge, as will increasing the weight

Kettlebell Pull Through Plank

- Lift up into a bridge and hold
- With a band around your ankles or feet, march your legs up and down
- Maintain the bridge the entire time
- Control the hips and pelvis while you march

Marching Hip Bridge Band

- 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

W4/D3 Week 4: Day 3

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/D3 Week 4: Day 3

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