DHVT Program

Phase 2 Exercises

Lat Pulldown with 2 handlesKey Points: Grab handles overhead, extend arms fully at top of motion, pull shoulder blades down and back pulling handles down slightly wide of

shoulders, keep chest open as handles come down to shoulder height, control rise of handles to start position keeping blades controlled down and back, keep fists toward the ceiling throughout movement. Please note “I” position, to “goalpost” position, to “W” position.

Seated Row with 2 handlesKey Points: Knees slightly bent, back straight, abs engaged, shoulder blades down and back, control motion of handles both back

and forward.

Pull-ups with machineKey Points: Adjust weight assist that you require. If you have never done this before, please take 50-70% of your bodyweight off with assist and try it out from there. Grab handles overhead – YOUR HANDS ARE THE

FIRST ON AND THE LAST TO LEAVE THIS MACHINE. Place knees on knee pad one at a time. Fully extend arms, pull up to shoulder height keeping blades down and back and opening chest at the top. If you are new to pull-ups please start with 1-2 sets of 3-5 reps and build up to 1-2 sets of 8-10 reps before decreasing the weight assist. Note: easy hand positions include palms facing you with narrow grip, palms facing each other

with narrow grip. Difficulty increases with palms facing away from you and with greater distance between hands. It is good to vary your grip as you become more advanced.

Pull-ups with lower body assistKey Points: Reach overhead with arms fully extended. Pull body up keeping blades down and back. Use lower body to assist you as needed. If you are new to pull-ups, start with 1-2 sets of

3-5 reps and work up to 1-2 sets of 8-10 reps. Reduce the amount of assist as you progress. Note: easy hand positions include palms facing you with narrow grip, palms facing each other with narrow grip. Difficulty increases with palms facing away from you and with greater distance between hands. It is good to vary your grip as you become more advanced.

Chest FlyeKey Points: Lie on ball or bench. Bring hands directly overhead with fists facing ceiling. With control and arms fully extended, lower arms toward floor

to level of the trunk, return arms to start position with fists facing at ceiling. Please lower slowly into the lower ranges of this move as there may be quite a bit of stretch in your chest. Please trial with weight of arms before adding resistance.

Incline Chest PressKey Points: Fists toward ceiling, press up in the arc of a nose-cone, dumbbells touch at top. Fists face ceiling throughout movement,

shoulder blades controlled down/back. Note W formation, to goalpost formation, to straight up position. Controlled motion.

CC Single Arm Row in squat positionKey Points: Mid-section engaged, blades down/back, back straight. Assume as low a squat position as you can comfortably sustain. Pull handle back as far as you can with control, control return of handle to start position. Allow trunk to rotate naturally with this movement.

SB Abs with weightKey Points: ball placed at mid to upper back (adjust position for comfort), arms/weight close to body is easier, arms/weight above body is harder, control motion up/down, make sure ball remains still and is not rolling as you move up and down. Arms remain static, trunk is the moving part.

Stability Ball Obliques with weightKey Points: Ball positioned at mid to upper back (adjust to comfort), place one hand on opposite chest, place one hand on temple, twist and lift trunk simultaneously on the diagonal. You may load this exercise by holding weight in arm that is otherwise touching temple. Control up and

down.

CC Trunk Rotation seated on ballKey Points: Midsection engaged, blades down and back, keep hips solid throughout movement. Clasp CC handle in two hands slightly below

shoulder height. Keep arms extended as trunk rotates as far as you can comfortably go/control. Deliberate motion throughout cycles of rotation.

CC High-Low ChopKey Points: mid-section engaged, blades down and back, back straight. Grasp handle at high point with two hands. The motion will be a diagonal across your body. Pull handle toward your chest, then push it toward your foot. This is one smooth movement. Your belly button shoulder follow the handle,

and the handle should cross close to your body.

CC Seated PulloverKey points: mid-section engaged, blades down/back, back straight. With straight arms, reach handle back up overhead as high/far as you can comfortably control, pull handle down with straight arms so handle ends directly in front of you. Go slowly and with control, there is a lot of

stretch at the top of this move.

Front Plank with alternating leg liftKey Points: Keep body straight (ear in line with shoulder, hip, knee, ankle), press evenly through either both sides. Alternately lift legs

out behind you, hold for 2 seconds in air with leg before putting it down and switching. Work to alternating legs for 30 seconds.