Name: Playbook - Kellen Milad - BS [PHASE 1] Session 8: Lower Body
Uploaded: 2024-05-09T15:25:38.407Z
Duration: 60 min
Description: BS [PHASE 1] Session 8: Lower Body

Peter Kelly

Litiana Lloyd

Fadia Jacquez

Very tough... i did not finish the Finisher...

radoslav

Incorporate a resistance band into the squat series. Good cardio on this one. I like the plyo.

Garrett

Craig

Travis

Very good, but realised how weak my core is. (lower abs)

Deon

Lower body training with a mix of single leg stability, jumping, and flowing mobility. Let's go!

Cycle through Forward, Lateral, and Cross Step Up variations. Switch every 4 reps. 

Focus on maintaining tall posture, avoid excessive “jumping” off the back leg, soft return to the floor.

Hold a weight plate for extra challenge.

Mixed Step Ups (bodyweight)

Jump Rope

Mobility Warm Up

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

Elevated Bridge Series

12 reps each leg.

-Place one foot on top of a bench. Edge of bench at the crease of the ankle. Other foot flat on the ground.

-Sit down into a squat, lowering your back knee down and back towards the bench.

-Keep your shoulders drawn back and core braced. Stand up tall and repeat.

Bulgarian Split Squat (bw)

Bridge / BSS Combination

• 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

*7 reps each leg*

Single Leg (Hover) Squats

• 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 a stable Single Leg Balance
• Draw your free leg back across your midline.
• Fall to the side, push off your standing leg + swing your free leg to carry you through the jump.
• Land softly on you free leg first and find stability. Repeat.

Lateral Swing Jumps

Jump Combination

Targets: posterior chain (hamstrings, adductors, glutes, back)
• Set up a wider-than-shoulder-width stance.
• Maintain strong legs with external rotation, long spine, anterior pelvic tilt.
• Hinge forward while keeping your back straight. Feel the deep stretch + strength in the posterior chain.
• Move mindfully & work within your current ROM.

Wide Stance Hip Hinge

Deep Knee Bend + Rolling Get Up

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Wave

• 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. Use a blend of active and passive stretching strategies - isometric contraction & relaxation. 

*2 minutes each side.*

Half Kneel / Half Split Stretch

Mobility Flow

BS [PHASE 1] Session 8: 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

Kenny

BS [PHASE 1] Session 6: Lower Body

Tymothy

Maria Cristina Zago

BS [PHASE 1] Session 7: Upper 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.

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 8: Lower Body

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