Name: Playbook - Kellen Milad - [LEVEL 3] Session #6: Posterior Chain
Uploaded: 2023-10-29T21:15:31.107Z
Duration: 75 min
Description: [LEVEL 3] Session #6: Posterior Chain

In this session, you'll develop strength & mobility for the posterior chain for better athletic performance.

• Lie on your back with your heels set on a top of a chair or bench
• Keep your core braced with lower pressed to the ground. 
• With feet flexed, press heels into the bench and drive hips upward.
• Keep tension in your hamstrings and glutes as you lower down.
• Progression: Single-Leg variation

Supine Hip Bridge

•Keep your spine long. Bolster your hips, if necessary.

•Stay active. Legs strong, reaching outward and open. 

•Brace your core as you lean forward from the hips reaching with your arms. Keep your chest open and look outward. 

•Rotate & reach at different angles.

Long Sit Reaches

The Swing is driven by dynamic hip extension. Push the bell with your hips - don’t pull with your arms.

• With the bell in front of you, start in a hip hinge with a strong grip on the handle & shoulders plugged in.

• Hike the bell back between your legs. Drive your hips forward and powerfully stand up.

• The hip drive causes the bell to float upwards into the swing. Avoid pulling up. 

• At the top of the swing, maintain a tall posture with your weight stacked over your heels + core strongly braced.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” the bell. 

Timing is key to a strong & safe rhythm - don’t break at the hips too early when catching the bell. 

• Feel the stretch through your glutes and hamstrings. Keep your shoulders drawn back / core braced. Use this stretch to load up for a powerful next rep.

Kettlebell Swings

Warm Up Series

Work with a mid-sized kettlebell
*SWITCH ARMS EVERY ROUND*

• Start in a hinge position, set up the same way you would for 1-arm swings.

• Hike the bell, drive your hips forward, and guide the bell up the front of your body to the rack position.

• The key is to keep your elbow close to guide the bell up rather than away from your body.

• Avoid the kettlebell banging into your shoulder by keeping your clean low. Think of cleaning to your waist.

• From the rack position, your hand moves away from your body allowing the bell to roll off your forearm. Hinge at the hips to catch the bell and re-clean.

*Perform 10 reps each side.*

Kettlebell Cleans

• Hook legs (at calf) underneath. Use a bar pad for cushion.
• Squeeze your legs into the bar pad to lower down to the floor with control. Use your hands for additional support.
• Curl legs + push off the ground with hands to return to start position. 
• Focus first on building strength and control through the eccentric phase. Then concentric power.
• Additional strategies like resistance bands or partial ROM may be helpful as you develop this movement.

Nordic Curls

2-3 warm up sets + 5x5 work sets @70%


• Set up: Strong grip. Set shoulders. Core and lat activation.
• Maintain a long spine. Don't allow spine or shoulders to round during the lift.
• Finish with full hip extension. Weight aligned over heels.
• Hinge at the hips. Less knee bend for lighter weight to emphasize hamstring. More knee bend for heavier reps.

Deadlifts (standard)

Less knee bend than standard deadlifts to target hamstrings. Lower weight, higher reps.

•Hip-width stance with shoulders back & core engaged. Holding a barbell or dumbbells.

•Soften the knees and hinge at the hips. 

•Reach the hips back and lower the weights down to the mid-shin. Feel the hamstrings stretch.

•Drive feet into the ground, drive hips forward and draw yourself up to standing.

Romanian Deadlifts

•Start with a very light weight and build up progressively.

•From standing with a strongly braced core.

•Tuck your chin and round your spine from the top down. 

•Lower into a forward fold with knee slightly bent. Shift weight back to tension the hamstrings.

•Slowly draw yourself up to standing

Jefferson Curls

[LEVEL 3] Session #6: Posterior Chain

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 #6: Posterior Chain

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