Name: Playbook - Nick Helton, DPT - W4/D3 Week 4: Day 3
Uploaded: 2022-02-11T12:45:57.017Z
Duration: 55 min
Description: W4/D3 Week 4: Day 3

Day Three: This workout incorporates vertical movements and closed chain. This will really level up your shoulder training!  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 off lying on a bench or plyo box
- Hands on the ground
- Reach up and towards the ceiling behind your body while keeping elbows straight
- Squeeze your shoulder blades together as you reach back
- Avoid letting your shoulders round forward

Prone Shoulder Extension

- Place a foam roll under your mid upper back
- Arms straight
- Extend your upper back over the top of the foam roll
- Reach shoulders over head, keep low back from over arching

Thoracic Extension Foam Roller - Arms overhead

SET 1: RIGHT ARM BEHIND BACK
SET 2: LEFT ARM BEHIND BACK
- Hold a band with each hand, one arm crossed behind your back near your waist
- Pull the lower arm with the vertical arm to a reach behind your back
- Try to actively reach as far as you can, and then use the band to add extra range of motion
- Alternatively, this can be done with a towel or belt

Active and Passive Internal Rotation Reach behind back

Shoulder Specific Movement Prep

[ ALL WEIGHTS AND SETS @ RPE 6 ]
- Standing upright with two dumbbells or kettlebells
- Press vertical
- Keep yourself upright

Bilateral Standing Overhead Press - Dumbbell

[ALL WEIGHTS AND SETS @ RPE 6]
SET 1&3: RIGHT ARM ROW
SET 2&4 LEFT ARM ROW
- Start off in 4 point position
- Hold a dumbbell or kettlebell
- Maintain plank position as you row

4 Point Dumbbell Row

[ALL WEIGHTS AND SETS @ RPE 6]
- Use a pull up bar, or a squat rack
- Hold a neutral grip with your palms facing in
- 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
- Do as many sets as needed to get to the reps

Pull Ups - Neutral

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 ON BLOCK
SET 2: LEFT ARM ON BLOCK
- Use a yoga block or a weight plate
- Stationary arm pushes into the floor as the opposite arm and body raise up
- Push your shoulder blade forward

Single Arm Serratus Press

- Put a band around your arms
- Put your forearms on a foam roller, on a wall
- Press into the foam roller and the band
- Roll the foam roll up and down the wall
- Push the arms out into the band the entire time

Serratus Wall Slides Banded

- Start off on your hands and knees
- Lift your knees off the ground
- Walk your arms and legs backwards in small controlled increments
- Keep your knees off the ground
- Walk forwards in the same fashion
- The goal is to keep control, your torso parallel to the ground, and knees off the floor

W4/D3 Week 4: Day 3

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