Name: Playbook - Kellen Milad - BS [PHASE 1] Week 3 / Day 3: Upper Body
Uploaded: 2023-10-29T21:15:30.565Z
Duration: 60 min
Description: BS [PHASE 1] Week 3 / Day 3: Upper Body

Peter Kelly

Juan

Those last two moves! I’ve never done them before. They fired up my core!!!

Litiana Lloyd

Elizabeth

I so appreciate the hanging series for grip strength practice and the shoulder/wall series for balance practice. These are fun, too.

Garrett

Niko

That was brutal! Grips are dead from dead and active hangs.

Travis

No bi’s or tri’s? Noticing a trend? Is it just they are also being trained just not imdominantly.

Jesse

Equipment required.
-Light & medium resistance band
-Hanging Bar

• 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 Scorpion

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

• Balance in an opposite hand foot tripod position.
• Drop into the shoulder and press through the floor
• Keep your arm locked out through the set. Hold each rep 1-2 seconds.

Tripod Shoulder Pulse

• Inverted position with fingers pointed outwards. Long spine
• Feet flat to the ground & shoulders externally rotated.
• Press your hips to the sky - feel your glutes & hamstrings
• Feel the stretch through your shoulders & chest.
• Lower your hips and shift them back between your hands

Inverted Crawl Hip Lifts

Mobility Warm Up

• Attach a resistance band to a pole or door.
• Set up a strong stance - standing or tall / half kneeling. Perform bilateral or unilateral press.
• Press arm(s) to lock out. Control the recoil. 
• Optional: Integrate stepping patterns with the press.

Resistance Band Chest Press

•Perform a Foot Hand Crawl for 10-20 steps. 

•Then perform 10-20 push ups.

•Return to crawl and repeat for allotted time.

•Crawl in all directions and add variation to push ups as desired.

Foot Hand Crawl + Push Ups

SuperSet #1

• Active hang with core engagement & shoulders stable.
• Arms bent at 90 degrees. Hands pronated or supinated.
• Try shifting weight or changing grips
• Modification: Assisted Hang - keep feet in light contact with the ground

Bent Arm Hang

• Shoulders drawn down into socket - scapular depression, lats engaged.
• Core knit together. Pelvis tucked forward + bottom ribs dropped.
• Wrap thumbs around the bar when hanging from a thin bar.
• Action: SCAPULAR MOVEMENT.  Keep elbows straight as you alternate between active and passive hanging positions.

Modification: Assisted Hang - keep feet in light contact with the ground

Active Hang

• Start in a squat position with open knees.
• Plant hands in front. Shift weight forward and allow elbows to bend.
• Elevate your hips and place your knees on your triceps.
• Hold the position for 5-10 seconds. Return to squat.

Squat to Crow Balance

SuperSet #2

• 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

• Position yourself between two chairs. Press position with locked out arms.
• Keep shoulders stable and depressed. Slightly lean forward and lower into the dip.
• Avoid allow your shoulders to drift upwards. Keep your neck long.
• Can be performed bodyweight or with load (dip belt).
• Modification: Assisted Dip - keep feet in contact with the ground to assist the movement.

Dips

SuperSet #3

This basic drill will be very helpful on your handstand journey. The Back-to-Wall HS will allow you to accumulate more time on your hands to build strength & awareness.

•Plant your hands and kick up with a split entry.

•The key is timing - shift your weight forward to stack your shoulders over wrists + lift the back leg (gently push off the ground with the bent leg)

•Hold the handstand against the wall for support while your adjust your shape - hollow body. Open your shoulders, scoop your pelvis, and drop your ribcage.

•Build strength by press your upper back to the wall and pressing back.

•It’s highly recommended that you film some of your practice so you can see your alignment from a 3rd person perspective.

*Hold for the prescribed time and exit with control.

Back-to-Wall Handstand Hold

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Hold. 
• Create a small rocking action from your lower to mid back.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Rocks

• Sit on the ground with legs fully extended.
• Place you hands next to your knees - the further forward the harder this movement will be.
• Keep a longish spine + strong legs, lift and lower your legs

Pike Leg Lifts

• Sit on the ground with legs fully extended.
• Plant hands slightly forward of your hips.
• Lean forward, press into the ground to lift your hips. hold 3-5 sec.

Pike Hip Press

Core Finisher

BS [PHASE 1] Week 3 / Day 3: 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

Craig

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

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

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] Week 3 / Day 3: Upper Body

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