Name: Playbook - Kellen Milad - BS [PHASE 1] Session 7: Upper Body
Uploaded: 2024-05-09T15:02:13.440Z
Duration: 60 min
Description: BS [PHASE 1] Session 7: Upper Body

Tymothy

Peter Kelly

Maria Cristina Zago

Juan

Craig

Thank you so much for the Inspiration! 
In am a martial Arts Trainer myself and i use your training all of the time to improve the life of my Students.
I just recovered from covid and this Was my first Workout for Weeks.  I honestly feel reborn right Now. 
Thanks again and keep up the amazing work

Stef

I struggling with the chest to wall handstand. Couldn’t hold it up for long. And the pull-ups as usual

Litiana Lloyd

Fadia

Maybe a little too much of a progression. Awesome though!! Totally taxed

Chris

radoslav

Cassandra

This is getting hard and harder 🥵🔥 and I love it🔥

Very good - just that I don't have acces to pull up bar at the moment and had to skip that exercise.

Deon

Struggled with archer push ups and hand stand at the end. Great workout 👍💪

Garf

Kellen..I has some difficulty with the finisher wall handstand..I actually never do handstand..I want ok with handstand hop but in this one I was afraid of falling..any advice for a beginner? Thank you

Mala

So hard. Those archer push ups are impossible

Jesse

Upper body training day! You'll need a set up for inverted rows, hanging bar, and box or bench for pike push ups.

• 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.

Prone Lying Chest Stretch

•Set up a strong plank on forearms - pelvis tucked, glutes & core braced.

•Keep forearms parallel to one another. Actively press into the ground.

•Pull your shoulder blades together then drive your forearms into the ground and press into your upper back to protract shoulder blades.

Forearm Scapular Press

• 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.

*20 alternating reps.*

Crawl Kick Thrus

• Inverted Crawl position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.

*10 alternating reps. 5 reps each side.*

Inverted Bridge Reaches

• Hold a thin resistance band 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.

Resistance Band Pull Aparts

Mobility Warm Up

• 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

• Start in active hang position - shoulders plugged in, pelvis level, core engaged.

• Strong pull to bring your chest to the bar. Drive your elbows back with each pull

• Vary your grip and the width of your hand placement.

• Modify the movement with assistance from a chair or a resistance band.

Pull Ups

• Start in a strong push up plank with wide hand placement.
• Shift weight to one side and lower down into the push up - grip the ground and maintain control & shoulder stability.
• Push up and shift to the other side.
• Alternative: Stay low & shift from side-to-side.
• Modification: Space feet apart or use an incline.

Archer Push Ups

Perform this movement with feet on the ground. Progress to feet elevated.

• Start in a High Hip Crawl position.
• Push forward from your toes to load the weight into your shoulders. Vertical alignment.
• Maintain stable shoulders while allowing your elbows to bend.
• Keep your elbows hugging inwards
• Lower crown of your head out past your hands.
• Push up and back to vertical alignment.

Pike Push Ups

• Lie on your back, Supine Tuck position.
• Extend one leg. Bring your opposite knee & elbow to touch. Squeeze this connection.
• Alternate sides. Maintain your core connection, keep your lower back glued to the ground.
• Maintain a steady tempo and full ROM.

Supine Cross Crawl

Alternating sides every 5 reps

• Lying on your side with bottom arm extended and pressing into the ground, top arm overhead.
• Brace your core and lift your leg off the ground. 
• Sit up and tuck your knees your chest. Top arm reaches for your feet
• Extend your arm and leg and repeat.

Side Tuck Ups

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Arch Ups

Core Series

BS [PHASE 1] Session 7: Upper 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 👍🏻😁

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

Kenny

BS [PHASE 1] Session 6: Lower Body

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

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.

Garrett

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 7: Upper Body

Community

More workouts from Kellen Milad