Name: Playbook - Kellen Milad - [LEVEL 1] Session #1: Pressing Strength
Uploaded: 2023-10-29T21:15:30.391Z
Duration: 60 min
Description: [LEVEL 1] Session #1: Pressing Strength

Marcus

Jake

I like your audio instruction but having the timer is good

Vicky

Amazing session. I always feel so much more energized and healthy after these sessions. Thanks Kellen!

Matt

In this session, we're training pressing strength through handstand push up progressions.

• Strong stance. Pelvis level, bottom ribs dropped.
• Take your arms through a full range of motion at the shoulder.
• Coordinate your breathing with the movement as the heat builds.
•  If you experience any clicking or grinding, modify the ROM or work one arm at a time.

*1 minute each direction*

Arm Circles

• Strong, stable stance. Pelvis level. Core lightly braced.

• Imagine holding a dish on your palm. Keep balancing the dish while you flow through the range of motion.

• Breathe through the burn. Keep your movements smooth but sharp. Feel the internal & external rotation of the shoulder. 

*1 minute each side*

Arm Spirals

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

Scapular Push Ups

• Hold a thin resistance band in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

20 reps front, 20 reps overhead / dislocate

Resistance Band Pull Aparts

*5 minute running clock - rest as needed*

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

Foot Hand Crawl

Warm Up

• Start in a high plank - arms locked out, shoulders protracted & depressed. Strong glutes & legs

• Maintain a long neck as you lower down. Pull yourself to the ground, drawing your shoulder blades together.

• Key point: Press all the way back up into full shoulder protraction.

• Key point: Elbows should be at a 45 degree angle from your body for optimal shoulder stability. Avoid keeping elbows too tight with internally rotated shoulders.

Push Ups

1 hold (10-15 seconds) every MINUTE on the MINUTE (EMOM) for 8 rounds

• Start in a squat position with open knees.
• Plant hands in front. Shift weight forward and allow elbows to bend.
• Elevate your hips and place your knees on your triceps.
• Keep your core braced & squeeze the creases of your hips.
• Hold the position for 15-20 seconds.

[EMOM] Crow Bent Arm Stand

Perform this movement with feet on the ground. Progress to feet elevated.

• Start in a High Hip Crawl position.
• Push forward from your toes to load the weight into your shoulders. Vertical alignment.
• Maintain stable shoulders while allowing your elbows to bend.
• Keep your elbows hugging inwards
• Lower crown of your head out past your hands.
• Push up and back to vertical alignment.

Pike Push Ups

• Sit on the ground with your elbow resting on top of your knee
• Holding the dumbbell in your hand rotate your hand down - keep shoulder stable, avoid rounding inward
• Rotate your hand back up (externally) to the starting position. Pause and hold the end range for 2 seconds. Repeat.

*12 reps per side

Dumbbell External Rotations

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs.

Shoulder Flexion Stretch

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

*Switch sides every minute*

Prone Lying Chest Stretch

• Start in a balanced, stable stance. Pelvis level, bottom ribs dropped.
• Wide grip on the PVC pipe.
• Maintain spinal alignment. Bring the PVC overhead and behind your back and return.

*Key. Be mindful to not use your grip to wrench your shoulders through the ROM. Keep your grip wide enough so that your can use your active control to drive the movement.

Stick Shoulder Dislocates

*4 minute running clock - rest as needed*

• Establish a strong active hang + core engagement
• Rotate your hips and allow your legs to swing
• Keep your shoulders & grip strong & stable 
• Use your core to stabilize your spine for the change of direction. Don't over-torque.

Active Hanging Twist

Stretch

[LEVEL 1] Session #1: Pressing Strength

The warm up alone is amazing!  Using it as my daily dose every couple days!

Joel Price

[LEVEL 1] Session #2: Lower Body Strength

[LEVEL 1] Session #3: Pulling Strength

Rebekah

[LEVEL 1] Session #4: Lower Body Flexibility

[LEVEL 1] Session #5: Straight Arm Strength

Mary

[LEVEL 1] Session #6: Posterior Chain

Movements already feel more fluid with week 2. Great stuff!

Travis

Really enjoyed this workout! Looking forward to continuing and improving.

[LEVEL 2] Session #1: Pressing Strength

Niko

[LEVEL 2] Session #2: Lower Body Strength

[LEVEL 2] Session #3: Pulling Strength

[LEVEL 2] Session #4: Lower Body Flexibility

Inverted hang pulls much much stronger this week. Hoping to progress on levers as well. Has always been a weakness of mine. Thanks, Kellen!

[LEVEL 2] Session #5: Straight Arm Strength

Hamstring curls feeling much better this go around (hammies still on fire 🔥)!

[LEVEL 1] Session #1: Pressing Strength

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