Name: Playbook - Kellen Milad - BS [PHASE 1] Week 4 / Day 2: Lower Body
Uploaded: 2023-10-29T21:15:30.793Z
Duration: 60 min
Description: BS [PHASE 1] Week 4 / Day 2: Lower Body

Peter Kelly

Great work out. However, round 3 I think, are we supposed to do 2 sets of bridges?

Litiana Lloyd

This was challenging for me today.  But it was needed. I’ve been stressing a bit and your workouts just relieve ALL of it. Thank you!🌊

Tymothy

Travis

• Active Side Bent Sit position - long spine, front leg gripping the ground
• Sweep back leg forward. 
• Rock back to your hips, switch leg position
• Wrap your straight leg back behind you. 
• Build momentum and speed. Add forward folds for stretch.

Side Bent Sit Hip Switches

Transition from ground sitting to half kneeling. 
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Sit back and switch your figure four legs

Figure Four Get Ups

Work basic lunges in a variety of directions. Focus on maintaining balance and stability as you step into and out of the lunges.

• Start on one leg. Lunge forward, diagonally, laterally, rotationally, and across your body. Switch sides.

• As you become more familiar with the different angles. Add complexity. Alternate from side to side. Randomize the angles.

Multiplane Lunges

• Cross-legged sitting position.
• Long spine and braced core.
• Shift weight forward, press into the ground with the outer edges of your feet. 
• Rise up to standing and rotate or step out of the cross.
• Toe squat to deep knee bend to kneeling.
• Cross ankles and sit back to Cross Sit

Modifications: 
Use your hands or support from the wall as needed for assistance.

Cross Sit Up + Kneeling Down

Mobility Warm Up

Switch legs each round - 2 rounds per side.

• 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

Single Leg (Hover) Squats

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

Single Leg Ground Touches

SuperSet #1

• Start in a Foot Hand Crawl position. Sit hips back to heels.
• Shift weight forward. Press into the ground jump feet forward to squat.
• Pause in the Deep Squat 3-5 seconds. Maintain a braced core and long spine.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

• Start in a Supine Tuck position with a light rocking action.
• Rock forward using your arms for additional momentum.
• Pull your feet in close to your hips. Shift your weight over your feet to transition into a deep squat. 
• Stand up. Sit down and use this momentum to string together consecutive reps.
• Modify: Use your hands to assist OR bolster your hips.

Rolling Squat Get Up

• Focus on keeping your spine long and shoulders back in your squat position.
• Stay low in your wide stance squat. Shift your weight from side to side. 
• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

Squat Lateral Shifting

Squat Series

5 reps per side.

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

• Start standing with feet together.
• Keep chest upright as you lower down into a squat on the balls of your feet
• Pause at the bottom or gently rock back and forth.
• Rise up to standing.
• Don't move into painful ranges of motion. 
• To progress: lean back and keep hips in full extension while going through the movement.

Assist the movement by holding onto a door frame or pole

Toe Squats

SuperSet #2

•Start in a low split squat with shoulders back and chest up.

•Shift your weight forward pressing the front foot into the ground for stability as you step forward.

•Use your hands for additional support

•Don’t move into pain. Modify the depth of the squat as needed.

Squat Walking

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

*20 steps*

Foot Hand Crawl

• Lie on your back with your heels set on a top of a chair or bench
• Keep your core braced with lower pressed to the ground. 
• With feet flexed, press heels into the bench and drive hips upward.
• Keep tension in your hamstrings and glutes as you lower down.
• Progression: Single-Leg variation

Supine Hip Bridge

SuperSet #3

• Set up a Side Bent Sit position with good posture. Hold for the allotted time.

• Hinge forward, twist, and reach at different angles. Maintain deep relaxed breathing

• Explore the position and emphasize the stretches that feel best for your body.

*2 minutes each side

Side Sit (stretch)

• 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)

• 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.

2 minutes each side.

Half Kneel / Half Split (stretch)

Stretch

BS [PHASE 1] Week 4 / Day 2: 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

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

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

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.

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] Week 4 / Day 2: Lower Body

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