Name: Playbook - Kellen Milad - BS [PHASE 1] Session 10: Lower Body
Uploaded: 2024-05-13T14:38:35.011Z
Duration: 60 min
Description: BS [PHASE 1] Session 10: Lower Body

Peter Kelly

Sonia

Mala

Anuka

Very good exercises just struggling with pistol squats and rolling get ups - weak abs so I have to work hard on them. Many thanks.

Deon

Jesse

• 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.

*March for 30 alternating reps*

Supine Hip Bridge March

• 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.

Half Kneeling Glides

• 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 variation performed consecutively: 
Double 8x
March 8x
Single Leg 6/6x

Elevated Bridge Series

12 reps each leg

• Place the top of your foot on a bench, ankle crease as the front edge.

• Adjust your stance - hop far enough away so your back hip is in extension.

• Lower down into a single-leg squat pressing back foot into the top of the bench. Allow knee to swing back towards the bench.

• Drive up to standing keep your hip in external rotation, avoid inward collapse of the knee.

RFE Split Squats (bodyweight)

Bridge / Squat Combination

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)

• Choose your progression: partial ROM, floor, or deficit
• Lift onto balls of your feet
• Keep hips in full extension as you lower down - keep your upper body leaning back to maintain balance
• Stabilize the bottom position & stand back up

Optional: use additional support from wall or rack.

Sissy Squats

Choose the variation that fits your current ability level.
•Bench Squat (partial ROM)
•Heel Lift - elevate heel with a book or weight plate.
•Standard 

• From standing, lift one leg in front and hold your arms out
• Sit down actively pulling through the creases of your hip & ankle.
• Work control in the eccentric (lowering).
• Brace your core and press hard into the ground to stand up.

Single Leg (Pistol) 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)

2 min each side.

• Set up a strong half kneeling position with back propped against the wall. 
• Keep your pelvis tucked forward and bottom ribs dropped.
• Breathe deeply into the stretch. Lean back to intensify.

Wall Hip Flexor Stretch

Stretch

BS [PHASE 1] Session 10: 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

Craig

Kenny

BS [PHASE 1] Session 6: Lower 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

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 10: Lower Body

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