Name: Playbook - Kellen Milad - BS [PHASE 1] Session 6: Lower Body
Uploaded: 2024-05-06T21:51:49.718Z
Duration: 60 min
Description: BS [PHASE 1] Session 6: Lower Body

Peter Kelly

Craig

Kenny

Love your workouts. They feel so completely.
Thanks a lot!

Martin O.

I had to do a couple mods for my knees but it was great. Love the 1 sec stretch in set 2 lol.

Fadia Jacquez

Excellent 👍👍 leg's are dropping off 😁

Fantastic workout! Lotta new movement for me here!

Ritwick

radoslav

Logan

The plyo superset was great. I initially saw the seemingly low rep count and thought it would be much less cardiovascularly challenging than it was. Loved it.

Garrett

Amine

Please more body weight strength like these ones 😭💪🏼

Danika

These are such good workouts, strength and mobility. Best program I’ve found in a long time

We're hitting legs today! A mix of squat variations and jumps for this session. Grab a jump rope too!

• Start: Side Bent Sit
• Keep feet in contact with ground, lift knees from side to side.
• Press your into the ground and rise up to your knees.
• Reach overhead with either arm.
• Controlled return to sitting. Swivel & repeat.

Side Sit Swivel & Rise

• Start in a low kneeling position. Rise up to tall kneeling & subtly shift weight.

• Step one leg forward to half kneeling. Shift weight forward into the stretch.

• Avoid overextending the spine. Keep back glute engaged for an active hip flexor stretch.

• For greater mobilizations. Step out at different angles and add reaching / rotating.

*Perform 12 alternating reps*

Half Kneeling Glides

• 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

*Perform with or without a light object.
•Step back into a stable reverse lunge.
• Rotate to the side of your front leg. Turn you head and shoulders. Maintain an elongated spine. 
•Extend your arm into a reach and slightly lean back. 
•Alternate from side to side.

Reverse Lunge Twist

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Pause and hold the stretch. Maintain a long spine an sink into the front hips
• Step back & switch sides.

*8 alternating reps*

Crawl Lunges

Mobility Warm Up

60 seconds ON / 60 seconds OFF for 4 rounds.

Jump Rope

*8 reps each leg
• 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)

•Jump upward onto the box / bench. Land softly and squarely on top of the object.

• Jump down to the ground without expending excess effort. Focus on completely absorbing the landing.

• Progress to adding more speed, intensity, and moving in all planes. Think about this like jumping up and down on rocks and logs while on a hike or in a crowded space. Expand this exercise to a more functional movement.

Jumps Up / Down

7x 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.

Squat Lateral Shifting

Squat Combination

• 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)

• Set up a Side Bent Sit position with good posture. Hold for the allotted time.

• Hinge forward, twist, and reach at different angles. Maintain deep relaxed breathing

• Explore the position and emphasize the stretches that feel best for your body.

*Switch side every minute*

Side Bent Sit (stretch)

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*2 minutes each side.*

Half Kneeling (stretch)

•Step one leg forward, lift your toes, and draw your hip back into socket for a hamstring stretch. Keep your shoulders back and spine long. Work here or move on

•Extend your split stance. Fold forward with an anterior pelvic tilt. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Draw your hip back into socket and engage your quad to stretch the hamstring. 

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

*2 minute each side.*

Split Forward Fold Stretch

Stretch

BS [PHASE 1] Session 6: Lower Body

El mejor entrenamiento que he hecho! Recomendadísimo.

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

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

Tymothy

Maria Cristina Zago

BS [PHASE 1] Session 7: Upper Body

Litiana Lloyd

BS [PHASE 1] Session 8: 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] Session 9: Upper Body

Sonia

Mala

BS [PHASE 1] Session 10: 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 6: Lower Body

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