Name: Playbook - Kellen Milad - BS [PHASE 1] Session 4: Lower Body
Uploaded: 2024-04-30T13:57:53.037Z
Duration: 60 min
Description: BS [PHASE 1] Session 4: Lower Body

Niko

Peter Kelly

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

Amanda

Too much ppl crying its too long, play chess instead

Marcos Moran

Hard but very cool workout !
I felt like a child jumping barefoot on the grass under a gentle Normandy sun ! Thanks from France ☀️🐾

Marie

itaal

Finding squat steps quite painful on the knees (and I'm young!)

Anuka

Julius

Excellent workout. Gave me a real good burn and stretch as well!

Ritwick

Phew. Those damn squat bounces and squat walks. Nice and challenging. Great workout.

Garrett

I liked.unfortunately I had to modify to make it shorter....it's  kind of hard to do a 60 min workout when you have little kids. Btw. My quads are burning!

Mari

Oh My God! 🔥You are crazy I can't feel my legs 🥵👊🥵👊

Craig

Great workout. Should there be rests between the exercises in the first circuit?

Excellent but long! 74 min for a 60 min workout 😎

Charlotte Hansen-Baird

Chelsea

Garf

Armando

Wow. Really amazing. Tough. I’m pretty flexible but some of this is tough bro.

Jesse

Loved this practice!
Thank you sweetheart 😘

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs draw down, hips in full extension - glutes braced.
• Draw one knee in towards chest. Maintain the full hip bridge on one leg.
• Pause and switch sides.

Supine Hip Bridge March

30 seconds per side.
• Lie on side, knees stacked with a forearm support.
• Press your hips forward and lift off the ground. 
• Lift your top leg and pause.
• Complete a set of lifts then hold. Sweep your top leg forward and back.

Side Bridge

Transition from ground sitting to half kneeling to standing.
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Pivot your bottom leg straight. Tuck toes
• Maintain good posture & rise up to standing.
• Return to lunge, pivot back leg, sit back, rock back.

Figure Four Rock Up

• Set up a long stance with upright posture. Braced core. Stay in the ball of the back foot.
• Shift weight forward lowering into the front hip, allowing the back hip to fully extend.
• You may need to adjust the stance slightly. Keep your balance with a relatively even weight distribution front to back.
• Feel the compression of the front hip, stretch in the back hip.
• Press back up to middle. Perform all reps & switch sides.

*12 reps per side.*

Split Squats (bodyweight)

Mobility Warm Up

Three elevated bridge variations: 
Double 8x
March 8x
Single Leg 4/4x

Elevated Bridge Series

15 reps each leg.
• Position the resistance band underneath the arches of your feet.
• Set up a hinge position with a strong grip in the ends of the band.
• Press feet into the ground & drive hips forward to stand.
• Maintain a strong core with shoulders back through the set.

Resistance Band Deadlifts

• Sink down into a partial squat - keep your knees open and spine long.
• Explode upwards into a jump.
• Land softly back in your half squat and repeat.
• Maintain stability and alignment through your lower body.

Squat Jumps

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

*20 steps*

Foot Hand Crawl

Jump / Crawl Combination

*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

• 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)

• 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)

• 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.

*3 minutes each side.*

Half Kneel / Half Split (stretch)

Stretch

BS [PHASE 1] Session 4: Lower 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 👍🏻😁

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

Daniel

BS [PHASE 1] Session 3: Upper Body

Artur

BS [PHASE 1] Session 5: Upper Body

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

Xavier

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

Sonia

Mala

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 4: Lower Body

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