Name: Playbook - Kellen Milad - [LEVEL 3] Session #4: Lower Body Flexibility
Uploaded: 2023-10-29T21:15:31.036Z
Duration: 60 min
Description: [LEVEL 3] Session #4: Lower Body Flexibility

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

•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

• Start in half kneeling position with a slider under your front foot.
• Extend your front leg, keep your core & quad engaged as you shift forward - push forward from your back knee.
• Work within your safe ROM. Stabilize the end range and draw back.

*7 reps each side

Front Split Slides

•  Set up a platform to support your splits - a stack of plates / books.

• Use sliders or socks. Push outward to lower into the splits. Roll your pelvis forward and extend your legs outward.

• Lower down gradually. Pause and engage your legs / press feet down into the floor. 

• Make your way down to the platform and sit. Shift weight forward, use momentum to return to splits - repeat for 5 reps.

Middle Split Slides

[LEVEL 3] 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

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 3] Session #4: Lower Body Flexibility

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