Name: Playbook - Kellen Milad - BS [PHASE 1] Week 4 / Day 3: Upper Body
Uploaded: 2023-10-29T21:15:30.810Z
Duration: 60 min
Description: BS [PHASE 1] Week 4 / Day 3: Upper Body

Peter Kelly

Juan

Good, starting to feel tired  after almost 4 weeks.. 👍

radoslav

Killer core series - looking forward to being able to complete full reps!

James

Equipment required.
-Light & medium resistance band
-Hanging Bar
-Inverted Row set up

• 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

Spinal & thoracic mobility. 
• Start in a prone press position
• Hike one leg up to the side.
• Reach overhead with the same side arms. Sweep the arm through a full ROM.
• Plant the arm and switch legs. Alternate sides.

Prone Overhead Reach

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Feed the stretch by reaching with your leg - keep your core braced.
• Touch the ground and reverse the movement.
• Move slowly and control the complete range of motion.

Crawl Roll Over Reaches

• Hold a thin resistance in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

Band Pull Aparts

Mobility Warm Up

• Attach a resistance band to a door or pole.
• Hold the band and walkout until there is slight tension.
• Keep core and glutes braced 
• With an open stance, rooted into the ground - press the band away from your chest. Pause for 1-2 seconds.

*10 reps each side.*

Resistance Band Core Press

• Anchor resistance band to a pole or door.  Choose bilateral or unilateral rows.
• Assume a standing or half kneeling position - get rooted into the ground. 
• Grip the band and drive your elbows back retracting your shoulders with each rep.
• Pause at the end of each pull and contract your lats.

Resistance Band Rows

SuperSet #1

• Start in High Hip Foot Hand Crawl
• Bend elbows and shift weight forward in a swooping action.
• Skim the ground and rise up to a Prone Spinal Extension.
• Reverse the path and return to High Hip Crawl.
• Modifications: reduce the range of motion or use an incline.

Diving Push Ups

• Position yourself underneath a horizontal bar.
• Shoulder-width grip. Can be pronated or supinated.
• Keep shoulders drawn down, set & stable. Pull chest to touch the bar.
• Lower down to fully extended arms. Maintain core stability & body alignment through the movement.

Inverted Rows

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

• 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

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

SuperSet #4

• From lying supine - brace your core.
• In one fluid motion: Lift one leg. Sit up & reach for your toes with the opposite hand.
• Control yourself as you lower back down to supine lying.

Diagonal V Ups

• Start in a tight supine tuck position. Knees together, head & shoulders lifted off the ground.

• Create a small rocking action while maintaining the tuck.

• As you rock back to your shoulders, swivel your hips to the side to begin rotation. Find the timing to rotate 360 degrees.

• Alternatively, try bigger rocking actions. Rock back at an angle and allow your momentum to drive the rotation.

*Switch direction after each revolution.*

Rotational Rocking

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

*20 alternating reps.*

Crawl Kick Thrus

Core Series

BS [PHASE 1] Week 4 / 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

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

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 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] Week 4 / Day 3: Upper Body

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