Name: Playbook - Kellen Milad - BS [PHASE 2] Week 3 / Day 2: Lower Body
Uploaded: 2023-10-29T21:15:31.184Z
Duration: 60 min
Description: BS [PHASE 2] Week 3 / Day 2: Lower Body

Peter Kelly

Juan

It took my one hour instead of 45 min to finish

Riccardo

Start in low kneeling > 
Rise up to tall kneeling > 
Step one leg forward to half kneeling > 
Shift weight forward to stretch >
*Explore different angles*
Repeat for the prescribed reps.

Half Kneeling Step Outs

• From standing, lower into a deep knee bend > kneeling.

• Step out to half kneeling get up to standing on each side. 

• Return to flexed foot kneeling and get up. Repeat sequence for the prescribed reps or time.

Kneel / Half Kneel Get Ups

*30 sec per side*

• Standing on one leg, hop up and down. Hop laterally and forward / backwards. Move around your space & change orientation. 

• Feel your foot and ankle reacting to the ground. Your ankle action should be smooth, not overly rigid.

• Work on creating lower body stability then add more speed, power, and complexity.

Single Leg Hops

• From Standing, step back and rotate towards the front leg. 
• Press through the ball of the back foot. Lean back and reach.
• Emphasize the stretch through the back leg.
• Step forward & switch sides

Back Lunge + Rotation Reach

• Hold a deep squat. Use a heel lift if you’re still working on the mobility.

• Grab your opposite ankle, reach your other arm towards the sky.

• Hold for 1-2 breaths and switch sides.

Deep Squat Overhead Reach

Mobility Warm 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

• From standing. Step one leg back and across the midline of your body.
• Lower down into a Cross Squat so the knee of the back leg touches the outside of the opposite calf.
• Pause in the squat. Maintain long spine and shoulders back. 
• Rise up and step out. Repeat or switch sides.

Crossback Squats

SuperSet #1

• Supine Lying with heels on a stability ball, suspension trainer, or furniture sliders.
• Bridge your hips - maintain a tucked pelvis and braced core. 
• Extend legs, curl heels to hips.

Bridge Hamstring Curls

*Perform with light weight or bodyweight only. 10 reps per side*

• 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.
 
*Perform 10 reps per side.

RFE Split Squats

SuperSet #2

*10 reps each side.*

• Start with one foot on the bench + strong posture
• Lean forward and explode upwards - to standing or jump.
• Contralateral arm swing.

Explosive Step Ups

• Start in a stable Single Leg Balance
• Draw your free leg back across your midline.
• Fall to the side, push off your standing leg + swing your free leg to carry you through the jump.
• Land softly on you free leg first and find stability. Repeat.

Lateral Swing Jumps

SuperSet #3

For the pistol squats, switch legs each round.

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 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 and immediately drop down into a Back Sprawl.
• Return to standing, squat, sit back, repeat.

• Modify: Use a Figure Four Rolling Get Up

Rolling Squat Get Up + Sprawl

Finisher

• 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)

• 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.

*Switch sides every minute.*

Side Bent Sit (stretch)

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*2 minutes each side.*

Half Kneeling (stretch)

Stretch

BS [PHASE 2] Week 3 / 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 👍🏻😁

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 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 2] Week 3 / Day 2: Lower Body

Community

More workouts from Kellen Milad