Name: Playbook - Kellen Milad - BS [PHASE 1] Session 9: Upper Body
Uploaded: 2024-05-13T14:03:26.403Z
Duration: 60 min
Description: BS [PHASE 1] Session 9: Upper Body

Peter Kelly

Juan

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

That handstand practice! Woah! I can feel my upper body getting stronger though from that practice.

Litiana Lloyd

Dude, this is totally different from the integrative programs you have on YouTube. I was expecting one hour videos, not 30 2 minute videos.

Peter

It is challenging and OK , but I cannot duban pulluos due to previous shoulder injury so I could not complete... any advice how I can substitute pullups?

radoslav

So very playful, I can't do all the exercices (pull ups) but it's very varied and enjoyable!! Thank you Kellen!!

Mehdi

I'm sooooo happy I'm getting stronger and I'm feeling it in my handstand practice 🔥👊

Craig

Niko

Hi Kellen, it took 90 minutes to finish the workout instead of 60. Perhaps it's me and I'm moved slower than optimum. Just to inform about this thing because if somebody plan to do the workout in 60 minutes the risk is to being unable to finish in time. Keep on going with the great work and contents, best regards and stay safe

Riccardo

Good exercises just I would requure 2 hours for this day.

Deon

That was really hard, couldn't do the one arm hangs, need to work at them. Feel great now though 👍👍

I had no where to hang from so did extra set of rows. My wrists struggled with handstand round

Garf

• Lying Prone. Keep your pelvis tucked and bottom ribs tucked to avoid spinal extension. 

• Roll your shoulders open. Extend your arm straight forward, palms facing.

• Turn your palm facing out. Sweep your arms down to your sides.  

• Lift arms up (shoulder extension) palm facing up. Lower and reverse the path to complete the rep.

Prone Shoulder Articulation

Thoracic spine mobilization.

• Start in a Knee Hand position, place your hand behind your head and rotate open.

• Rotate closed, tucking your elbow to your opposite knee.

Knee Hand Thoracic Rotations

• 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

• From Half Kneeling (right knee up). Post your left arm on the ground.
• Take your right arm through a sweeping circular motion overhead.
• Sneak your palm underneath your armpit as if you were balancing a dish of water.
• Extend your arm and continue into the next spiral.

*8 reps each side.*

Half Kneeling Arm Spirals

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. Loop the band around your feet.

• Keep a strong grip. Keep your shoulder blades drawn down & core braced. 

• Drive your elbows back with each row. Pause 1-3 seconds and control the recoil.

Seated Resistance Band Rows

Push / Pull Combination

Ladder reps: 4-3-2-1 = 15 total reps
short rest between "rungs"

• 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

• Set up a strong active hang or assisted active hang - tucked pelvis & braced core. Grip the bar firmly and set your shoulders.

• Keep straight arms (very slight bend and shoulders externally rotated). Pull through the bar like you were trying to pull it down to your hips.

• Arch your spine and retract your shoulder blades. Hold the position for 3-5 seconds.

• Relax and lower back to an active hang. Repeat for reps.

Arch Hang

• 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

Hanging Combination

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

BS [PHASE 1] Session 9: 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

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

BS [PHASE 1] Session 8: Lower 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.

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 9: Upper Body

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