Name: Playbook - Kellen Milad - [LEVEL 1] Session #5: Straight Arm Strength
Uploaded: 2023-10-29T21:15:30.500Z
Duration: 60 min
Description: [LEVEL 1] Session #5: Straight Arm Strength

In this session, we're working on upper body straight arm strength with planche & front lever progressions.

• 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.

Resistance Band Pull Aparts

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Hold. 
• Create a small rocking action from your lower to mid back.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Rocks

• 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

• Establish a strong, active hang.
• Hold your knees together and tuck
• Tuck high enough to allow your hips to lift.
• Work to increase your ROM to tuck your feet to the bar.
• Focus on control in the eccentric phase of the movement.

Hanging Knee Tucks

Warm Up Series

•Begin in a hollow body plank position - on hands or parallettes
•Lean bodyweight forward, shoulders past hands. Goal: hands even with hips
•Push upper back upwards - maintain scapular protraction.
•Hold for 10 seconds.

Planche Leans

• Use 2 chairs or a set of yoga blocks for extra ground clearance. 
• Press your arms to full lock out with shoulders depressed / neck long.
• Hold your fully extended legs straight out in front of you.
• Modification: Keep feet on the ground OR hold a tuck or straddle position.

L Sits

• Set the rings around ribcage or shoulder height.

• Grip the rings and jump upward to straight arms. Hold the rings to your sides and turn them forward.

• Keep the tension. Legs strong and sealed together. Glutes and core braced. Actively pressing down into the rings - keep your shoulder depressed / neck long.

• Maintain locked out arms and rings turned out for the allotted time.

Ring Straight Arm Support

• Set up an active hang + hollow body position.
• Tuck your knees and lift hips to tuck front lever.
• Extend legs upwards and pull thru the bar. Extend hips to straight body line.
• Lots of tension in your lats and core.
• Lower down & repeat.

Inverted Hang Pulls

Active hang + L Sit

• Set the rings at a pull up height or slightly lower.
• Establish an active hang - arm fully extended and shoulder dialed in. 
• Keep pulling through the rings and hold a tuck position and extend leg to a full L sit. 
•  Modification: tuck, alternating half tuck, straddle legs, or tuck and extend to L for reps.

Hanging L Sit

[LEVEL 1] Session #5: Straight Arm Strength

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

Rebekah

[LEVEL 1] Session #4: Lower Body Flexibility

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 #5: Straight Arm Strength

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