Name: Playbook - Kellen Milad - BS [PHASE 1] Session 3: Upper Body
Uploaded: 2024-04-30T13:16:34.738Z
Duration: 60 min
Description: BS [PHASE 1] Session 3: Upper Body

👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

Peter Kelly

Juan

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

Daniel

Melanie

Marie

ABRHUNEZGAVAMUZIBOUNDA

That was tough, especially the L sits even though it was for 10 seconds but I managed to do it

Litiana Lloyd

The beginning felt more controlled. I’m usually wanting tension and sweat in the beginning. But it was good. I felt i was able to concentrate and enabling all muscles. Thank you!!

Tymothy

Thanks for the great workout. My wrist are a little stressed out and hurt a bit after the Last Part. What could I do next time to prevent that?

Stef

I did a scaled version. I reduced many sets by 1. Just felt right. At the end of the routine I feel worked, but not blown out. Plus over time I can always gain and eventually do all sets.

Denver

itaal

James Bell

A full body training routine using rings!

Leandro Sousa

Fantastic. The two supersets on this one were proper challenging, and working in the hangs early on and the isometric L sit to end it all were a nice surprise.

Garrett

I love the variety and flowness of your series!!

Mehdi

Really good and challenging.  Had to do modifications  with some exercises.

Mari

Craig

Chelsea

Travis

I would love it if you did the work out as one follow along video

Niko

Armando

Kellen..how can I regress/modify the L sit? Thanks

Mala

OMG it killed me lol so though!
Sweet dreams sweetheart 😘

• 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.

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

• Focus on coordinating your breathing with the movements. 
• Feel the articulation your spine and glide of your shoulders.
• Work smooth flexion & extension. One vertebrae at a time.
• Branch out into side bending and weight shifting.

Knee Hand Spinal Articulation

• 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

• 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.

*10 reps each side.*

Resistance Band Core Press

Mobility Warm Up

•Set your feet on top of a bench or chair.

•Maintain a strong hollow body plank - pelvis tucked & shoulders protracted.

•Retract shoulder blades when lowering down. Keep elbows at 45 degree angle from the body.

•Protract shoulders at the top of each rep.

Decline 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

Push / Pull Combination

• Position yourself between two chairs. Press position with locked out arms.
• Keep shoulders stable and depressed. Slightly lean forward and lower into the dip.
• Avoid allow your shoulders to drift upwards. Keep your neck long.
• Can be performed bodyweight or with load (dip belt).
• Modification: Assisted Dip - keep feet in contact with the ground to assist the movement.

Dips

• 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

Push / Pull Combination 2

• 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

• 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

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Hold 3-10s. Return to tuck. Repeat.

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

Hollow Body Extension

• Start in Supine Tuck position. Extend arms and legs to full Hollow Body. Keep lower back glued to ground.

• Maintain this tension, roll to the side, to prone, to side, to supine. Tuck, extend to Hollow and repeat.

• Slow down and limit the use of momentum. Keep your core control to alternate between Hollow, Side Arch, and Prone Arch positions.

Long Rolls

• From lying supine - brace your core.
• In one fluid motion: Lift one leg. Sit up & reach for your toes with the opposite hand.
• Control yourself as you lower back down to supine lying.

Diagonal V Ups

• Supine Lying position with core knit together - lower back glued to the ground.

• Extend legs and perform an alternating kick

• You can wedge your arms underneath your hips for additional stability.

Supine Flutter Kick

Core Series

BS [PHASE 1] Session 3: Upper Body

El mejor entrenamiento que he hecho! Recomendadísimo.

Ana María

Matt

BS [PHASE 1] Session 1: Upper Body

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

Rawi

BS [PHASE 1] Session 2: Lower Body

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

Kenny

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

Maria Cristina Zago

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

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.

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 3: Upper Body

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