Name: Playbook - Kellen Milad - BS [PHASE 2] Week 4 / Day 1: Upper Body
Uploaded: 2023-10-29T21:15:31.229Z
Duration: 60 min
Description: BS [PHASE 2] Week 4 / Day 1: Upper Body

Peter Kelly

Juan

Aaron Bennett

Riccardo

Had to call it a day with that one, hopefully smash it next time round 👍👍

Equipment required.
-Light to medium resistance band
-Hanging Bar
-Block or chairs

• 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

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

• Start standing. Hinge at the hip and lower your COG.
• Plant your hands on the ground and walk out to a crawl position.
• Keep your spine long, hips and head level, knees low to the ground.
• Take several crawling steps.
• Walk your hands back and transition to a split squat. Stand up

Crawl Get Ups

Focus: Create a dynamic stretch across the diagonals of your torso.

Key: Drive the movement with the rotation of your hips. Keep your core properly braced to avoid too much torque.

•Start in a slightly offset stance. Arms drawn back by your right ear.
•Brace your core, rotate your hips and dynamically swing your arms down diagonally across your body.
• Sink into your hips to absorb. Draw you arms back, stand, and repeat.

10 reps each side.

Diagonal Swings

• 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

• 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

• 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

• 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

Resistance Band TriSet

• 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

• 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

SuperSet #1

• Start in a high plank - arms locked out, shoulders protracted & depressed. Strong glutes & legs

• Maintain a long neck as you lower down. Pull yourself to the ground, drawing your shoulder blades together.

• Explode off the ground, optional hand clap.

• Focus on shoulder stability and smooth mechanics during the eccentric. 

• Modify: Perform the push up at an incline.

Explosive Push Ups

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Arch Ups

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

• Use 2 chairs or a set of yoga blocks for extra ground clearance. 
• Press your arms to full lock out with shoulders depressed / neck long.
• Hold your fully extended legs straight out in front of you.
• Modification: Keep feet on the ground OR hold a tuck or straddle position.

L Sits

SuperSet #3

The Tuck Handstand is helps to learn to open the shoulders while being slightly easier to control due to the leverage.

•Start in a crouch position & plant your hands.
•Shift your weight forward to stack your shoulders over wrists.
•As you shift, brace your core & jump off the ground. 
•As your weight stacks, open your shoulders and softly contact the wall with pointed feet.
•Use your fingertips to control the entry.
•Exit the tuck HS by squeezing your core and controlling the drop the ground - keep weight over hands to avoid a heavy landing

BTW Handstand Tuck Hops

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.

BTW Handstand Hold

Handstand Practice

BS [PHASE 2] Week 4 / Day 1: 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 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 4 / Day 1: Upper Body

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