Name: Playbook - Kellen Milad - [LEVEL 1] Session #4: Lower Body Flexibility
Uploaded: 2023-10-29T21:15:30.487Z
Duration: 60 min
Description: [LEVEL 1] Session #4: Lower Body Flexibility

Rebekah

In this session, you'll work on your lower body flexibility with splits training.

•Sit tall with legs fully extended and actively open. Bolster your hips if necessary.

•Engage your legs and core. Lean from the hips. Reach your legs away and press down into the floor as you reach forward.

•Use a combination of gentle bouncing and static holds to build mobility.

Straddle Stretch

*2 minutes each side.*
• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time. Use a blend of active and passive stretching strategies - isometric contraction & relaxation.

Half Kneel / Half Split Stretch

•Fold forward with an anterior pelvic tilt. You may slightly bend your knees if necessary. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Slightly shift your weight back /pressing you hips back to create the posterior chain stretch.

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

Forward Fold Stretch

*2 min per side
• Set up a strong half kneeling position with back propped against the wall. 
• Keep your pelvis tucked forward and bottom ribs dropped.
• Breathe deeply into the stretch. Lean back to intensify. Hold for 90 seconds per side.

Wall Hip Flexor Stretch

Warm Up Series

• Sit tall with your back to the wall with soles of your feet together - pulled in close to your hips.
• Hold dumbbells on top of your knees - use the weight as an assist as you actively pull your knees open to the ground.
• Squeeze your knees together to lift, then actively pull your knees open. Perform 8 reps.

Loaded Butterfly Stretch

• Feet together, heel-toe out 5 steps to a wide stance.
• Hold weight at chest level. 
• Keep pelvis tilted forward, sit down into your hips. It will be a relatively small ROM
• Gradually progress to a 7-step stance.

Horse Stance Squats

• Set up a wide stance. Shift weight laterally and sit down into a squat.
• Maintain upright posture in the deep squat
• Strong core brace as you stand up and shift to the other side.
• Optional: finish the set by staying low and shifting from side to side.

Cossack Squats

•Sit in a straddle long sit with a weight held to your upper back - barbell, kettlebell, dumbbell, or bumper plate.

•Sit tall with core braced + legs engaged and extending away from body.

• Inhale & brace. Lean forward from your hips into the stretch, hold for 2-3 seconds, return to upright.

•Through the set, keep your legs and core engaged for safety & stability. Use the weight to help increase your ROM.

Loaded Pancake Stretch

[LEVEL 1] Session #4: Lower Body Flexibility

Marcus

Jake

I like your audio instruction but having the timer is good

Vicky

[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

Matt

[LEVEL 1] Session #3: Pulling Strength

[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 #4: Lower Body Flexibility

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