Name: Playbook - Kellen Milad - BS [PHASE 1] Session 1: Upper Body
Uploaded: 2024-04-27T14:15:27.953Z
Duration: 50 min
Description: BS [PHASE 1] Session 1: Upper Body

Peter Kelly

El mejor entrenamiento que he hecho! Recomendadísimo.

Ana María

Matt

Jonathan

Darlin

Wow! I’m a bendy dude and tend to focus on gentle movements and mobility, so I knew I needed strength—but I underestimated how badly I needed it! Thanks for providing the structure and the love for movement. Question: I wasn’t able to meet the number of reps—should I do more sets to complete the number of reps? Modify with a different form? All the best and many thanks ✌️❤️

Nate

James Bell

Daniel

Melanie

Great program! I loveexercising and hzving fun with your incredible trainning, you are a great inspiration for the development of my own practice and my will to share it with other. Thannks a lot!

Xavier

martin

This was tough workout but glad I did it!

Michael Escalante

John

Good workout 
In the End i feel like its too much for or at least i am not used 2it

Christopher

Caitlin

Leandro Sousa

Erik

Marek

Ernest

Aziz Garwan

ABRHUNEZGAVAMUZIBOUNDA

Hopefully I’ve done enough free mover mobility practice to start building some muscle 😉 and not injure myself! Thanks for all you support and videos so far

Harry Shuttleworth

I was doing other stuff for a while but back onto this! Your stuff is great now keep it up!

itaal

Love u to the moon and back. Have done everything else in terms of fitness but this is the thing that I connect too the most. Thanks

Justin

Hello Kellen. I didn't know where else to send my query. So I'm using this platform. I wanted to ask you about a primal movement certification(not sure if it is called this way) like Level 1, notably if it can be done online. I live in Seychelles in the Indian Ocean. For various reasons, including the actual situation, travelling is not an option. If you can guide/refer me to certifications. You have inspired me to go further in this field. Thank you Kellen.

Mala

Marie

Very challenging that finisher really got my shoulders!!

Aaron Bennett

Kass

Hanging rows proved difficult for my environment. Resistance band modification?

Denver

Tamas

Good. Just wish there was a full length video of you doing it that I could follow along with

Jordan Magyar

Great workout ! I just didnt have a bar for the inverted row so did an inclined row with the band.

Ritwick

I need better resistance bands but great exercises just the right amount of work by the end thanks

It was great! As a beginner I did half of the rounds, and it was just the perfect work load for me. Thank you!

Marcel

Jake

Logan

radoslav

More challenging than expected. I liked the flow of push/pull work plus core. I would add a single round of 3 sets of a 60s cardio burner before the core work.

Garrett

Molly

Kellen, I wasn't sure about suscribing on playbook, because I have a hard time getting back to training my body but for with I overcame my worries! I love your approach and kindness! Great sesh'

Mehdi

Loved the workout, but would have loved some talking by you or some music, like the youtube videos! Your encouragement and little tips keep us going, and also makes you more relatable when you’ve e.g. fallen out of a routine. Loved the workout though, cheers Kellen

Louis Meadows

More cues on proper execution of movement

Demi

In this first session, we're keeping things fundamental & focused on form. You'll need resistance bands and set up for inverted rows (bar or rings).

• 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.

30s each direction.

Arm Circles

• Hold a thin resistance 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.

Band Pull Aparts

• 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

• Foot Hand Crawl position. Sit hips back to heels.
• Shift weight forward. Press into the ground jump feet forward to squat.
• Pause in the Deep Squat.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

• Shoulders drawn down into socket - scapular depression, lats engaged.
• Core knit together. Pelvis tucked forward + bottom ribs dropped.
• Wrap thumbs around the bar when hanging from a thin bar.
• Action: SCAPULAR MOVEMENT.  Keep elbows straight as you alternate between active and passive hanging positions.

Modification: Assisted Hang - keep feet in light contact with the ground

Active Hang

Mobility Warm Up

• Attach a resistance band to a door or pole.
• Hold the band and walkout until there is slight tension.
• Keep core and glutes braced 
• With an open stance, rooted into the ground - press the band away from your chest. Pause for 1-2 seconds.

Resistance Band Core Press

12 alternating reps.

• Start in a Foot Hand Crawl position - core braced, arms locked out, long spine.
• Keep your stability. Pick up opposite hand and foot.
• Extend arm & leg. Crunch and touch elbow to knee.
• Switch side and repeat.

Crawl Balance

Stability SuperSet

The emphasis is on perfect form, start to finish. Pause for 1 second at the top of each rep with shoulders fully protracted.

• 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: 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

•Sit tall. Bend your knees or bolster your hips, if necessary.

•Strong grip. Keep your shoulder blades drawn down. Drive your elbows back.

•Hold each rep for 1-3 seconds.

Seated Resistance Band Rows

• Position yourself underneath a horizontal bar.
• Shoulder-width grip. Can be pronated or supinated.
• Keep shoulders drawn down, set & stable. Pull chest to touch the bar.
• Lower down to fully extended arms. Maintain core stability & body alignment through the movement.

Inverted Rows

20 alternating reps.

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

Crawl Kick Thrus

10 reps each side.

• Balance in an opposite hand foot tripod position.
• Drop into the shoulder and press through the floor
• Keep your arm locked out through the set.
• Optional: Integrate some crawling steps between sides.

Tripod Shoulder Pulse

20 alternating reps.

• From Inverted, extend one leg reaching upwards.
• Slight shift your weight and reach for your toes with your opposite hand.
• Return to 4-points of support and switch sides.

Inverted Contralateral Reaches

• Supine Lying to start.
• Pull knees into your chest and dynamically sit up. Extend and return to lying supine.

Tuck Ups

Active Rest ~60s

• 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 Scorpion Stretch

Finisher

BS [PHASE 1] Session 1: Upper Body

The stretches ar the end were lovely after that workout 👍🏻😁

Juan

Rawi

BS [PHASE 1] Session 2: Lower Body

👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

Those scapular push-ups and dive push ups are tricky. It was for sure a fun one

BS [PHASE 1] Session 3: Upper Body

Niko

Great workout! Had to do some modifications. 4 min stretches seemed too long though.

BS [PHASE 1] Session 4: Lower Body

Artur

BS [PHASE 1] Session 5: Upper Body

Craig

Kenny

BS [PHASE 1] Week 2 / Day 2: Lower Body

Tymothy

Maria Cristina Zago

BS [PHASE 1] Week 2 / Day 3: Upper Body

Litiana Lloyd

BS [PHASE 1] Week 2 / Day 4: Lower Body

Great workout, and quite difficult! I did the push up series right after the warm-up to make sure I will manage to complete them! Thanks for this

BS [PHASE 1] Week 3 / Day 1: Upper Body

Sonia

BS [PHASE 1] Week 3 / Day 2: Lower Body

BS [PHASE 1] Week 3 / Day 3: Upper Body

Nice, had to split it to fit within my time schedule. Felt good!

BS [PHASE 1] Week 3 / Day 4: Lower Body

BS [PHASE 1] Week 4 / Day 1: Upper Body

Great work out. However, round 3 I think, are we supposed to do 2 sets of bridges?

BS [PHASE 1] Week 4 / Day 2: Lower Body

BS [PHASE 1] Week 4 / Day 3: Upper Body

BS [PHASE 1] Week 4 / Day 4: Lower Body

Did not feel like doing anything today so took my time and now feel great! Thanks!

BS [PHASE 2] Week 1 / Day 1: Upper Body

Plyo at the beginning was brutal! Had to take it a little slow.

Travis

BS [PHASE 2] Week 1 / Day 2: Lower Body

Great, first crow balance achieved 👍👍👍

BS [PHASE 2] Week 1 / Day 3: Upper Body

Great! Plyo made my legs feel like jello!

BS [PHASE 2] Week 1 / Day 4: Lower Body

BS [PHASE 2] Week 2 / Day 1: Upper Body

Started in my usual way, but then added music to the workout and that transformed the moves into more expressive movement patterns and explored some different shapes within the sets.. super enjoyable!

BS [PHASE 2] Week 2 / Day 2: Lower Body

BS [PHASE 2] Week 2 / Day 3: Upper Body

Enjoyed that, I've got spaghetti for legs now 🤣

Great cardio from the plyo and the supersets and squat series were sneaky-challenging and fun.

BS [PHASE 2] Week 2 / Day 4: Lower Body

Great workout. Sadly the offline download works only for half the exercises, and the next exercise tap is almost impossible to find...

BS [PHASE 1] Session 1: Upper Body

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