Name: Playbook - Kellen Milad - BS [PHASE 1] Session 2: Lower Body
Uploaded: 2024-04-27T14:45:18.102Z
Duration: 50 min
Description: BS [PHASE 1] Session 2: Lower Body

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

Peter Kelly

Juan

Rawi

Jonathan

Nate

Melanie

That’s was killer. Intense in the best way

Amanda

martin

Bruce Thành

Yo I freaking love the body weight portion this my first time trying it!!!!

Hello Kellen..I'm slowly getting back to my work out routine after my shoulder injury. I have a question with regards to rest time..should I rest after each rep (30 sec)or after a circuit. I've realised in another of your program( can't remember which one)..you specify to rest after each rep but not in this one. Thank you.

Mala

Died three times during this but fehlt soo good afterwards

Hi Kellen. I have a question for the resistance Deadlift work out. Which part should I feel working? I feel more my arms and abs. Should it be the legs?

That was one of the best lower body workouts I’ve ever had. Felt mobile doing each exercise  and felt the burn.

Tymothy

Hello,
Thank you for the workout ! 

I wanted to ask you about stretching and more specifically when to do that. In some of the workouts, you stretch at the beginning and in others you stretch at the end. Is there an optimal way to do it or does it depend on each person ? 

Thank you in advance for the answer :) 

Amine

Amine

itaal

Evan

Kass

Yes mate! Got a good sweat on and feel like I've hit my legs from every angle. First workout on your program that I've tried and off to a good start.
I have come to you after being diagnosed with a condition called dupuytren's contracture which affects your grip and in server cases means you can't straighten your finger. The doctor advised I stop lifting weights which I'm not going to do. I will however include more bodyweight into my routine and its great to have a resource such as this to use. Thoroughly enjoyed it bro.
All the best.

Thegazzzman

I guess there was some problem with the playbook aap. It did not play the videos. I had to youtube some movements to complete the workout today.thought I let you know.

Ritwick

Great workout and a good stretch always makes you feel good.

James Bell

Great workout, but some of the timed movements don't have built in timers. That would be a nice addition. Thanks!

Jake

Very Good, somehow missing calves- so I added elevTed single calf raises

radoslav

Loved the plot transitioning into a nice long stretch to end the workout. I had a lot of gas left in the tank at the end of this one. Would recommend complementing the banded deadlift by adding one other strength series in this workout: Three sets of 12-20 reps of another banded exercise, like banded front squats, banded lunges, or maybe a Groucho walk with band around shins or lower quad above knees.

Garrett

Cassandra

Molly

Vincente Turnipseed

Kreso

Loved it. The plyo circuit and squats were my fav.

Really enjoyed this one. It was very challenging but as a beginner I was still able to do most of the exercises!

Hayley

Was great ! I felt so tight in the hips at first and then so loose and no pain at the end of the warm up.

I felt the training athletic oriented which I really like, and my legs are still pumped now

irian

Tom Kwiatkowski

Jesse

Great workout, explosiveness, fatiguing, sweaty 👍🏻

Caelah

Kellen...it was great..my legs were shaking..that's a good sign..lol

Marie

Jeff Hitchings

Jeff Bonny

In this session, we're focusing on lower body training - primarily the squat pattern. All you'll need is a bench or sturdy chair for step ups. Let's go!

Transition from supine to side sit.
• Rock back. Rock up to seated. Plant your heels and lay your legs to the side.

• OR Rock Up place the outer edge of one foot on the ground and wrap the other leg back to come into Side Sit.

Rock Up to Side Sit

Start in low kneeling > 
Rise up to tall kneeling > 
Step one leg forward to half kneeling > 
Shift weight forward to stretch >
*Explore different angles*
Repeat for the prescribed reps.

Half Kneeling Step Outs

• Start in Low Kneeling + good posture.
• Flex your feet and lean back so knees become light on the ground.
• Draw back through the crease of hips to come to Deep Knee Bend
• Rise up to standing, on the way up put heels down as soon as possible.
• Reverse path to softly return to Low Kneel.

Kneeling Get Ups

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

*1 min each side.

Single Leg Ground Touches

Mobility Warm Up

A basic bodyweight squat can be expressed through all planes of motion and in many different angles. Vary your squats to provide a wider variety of stretch and mobility.

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

• Start in a deep split squat. Spine long & core braced.
• Accelerate upwards allowing your legs to extend
• Switch your stance at the top
• Absorb the landing and decelerate. Return to deep split squat.

Split Squat Jump Switch

8 reps each side

• Start with one foot on the bench + strong posture
• Lean forward and explode upwards - to standing or jump.
• Contralateral arm swing.

Explosive Step Ups

*7 reps each leg*

• Single-leg squat variation when your back leg is held behind you. Work to touch your back knee to the ground.
• Work within your active ROM. 
• Reach your arms forward for additional counterbalancing.
• Use a chair or PVC pipe for assistance in deepening the movement

Single Leg (Hover) Squats

• Focus on keeping your spine long and shoulders back in your squat position.
• Stay low in your wide stance squat. Shift your weight from side to side. 
• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

*Perform 20 shifts*

Squat Lateral Shifting

• Place soles of feet together. Maintain long spine.
• Actively press feet together and/or pull knees down towards the ground.
• Move your feet closer to or further from your hips.
• Use pressure from hands or weights for additional stretch. Bolster hips if flexibility is limited.

Butterfly Sit (stretch)

• Start in a Cross-legged Sit position or hook  top leg across the opposite knee for the Crossover stretch.

• Both positions are valuable hip openers. Spend time with the different variations.

• Lean forward in Cross Sit and work both sides.

• For Crossover Sit, hug your knee in towards your chest and elongate your spine. Feel the stretch in your glutes.

• Crossover Sit: Keep your front foot flexed and actively draw hip into socket for stability and to protect your knee.

*1 minute per side*

Cross Sit / Cross Over Sit (stretch)

• Long Sit position with shoulders back and long spine. Bolster hips with a towel or yoga block if necessary.

• Actively reach your legs away from your body.

• Lean forward from the hips to intensify the stretch. Reach at different angles to change the stretch.

• Don't move into pain or forces the ROM. Be patient and remember to breathe.

Long Sit (stretch)

Stretch

BS [PHASE 1] Session 2: Lower Body

El mejor entrenamiento que he hecho! Recomendadísimo.

Ana María

Matt

BS [PHASE 1] Session 1: Upper Body

👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

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

Daniel

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

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

Xavier

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 2: Lower Body

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