Name: Playbook - Kellen Milad - NF [PHASE 1] Session 1: Crawling & Pressing
Uploaded: 2024-04-17T15:17:17.995Z
Duration: 60 min
Description: NF [PHASE 1] Session 1: Crawling & Pressing

Oh my ! This felt sooooo good … what a fantastic combo - mobility & strength

Prasanth

Jake

Perfect routine to Come back to after 2 week break after a cold.
Gentle yet demanding.
Thank you Kellen

Abraham

This is my 3rd program after Timeless Body and Bodyweight Strong! I know my body better than during all those years of “conventional”fitness.. Kellen, thanks! 👍

radoslav

Nicely designed workout! 💪🏽🙏🏼

Juan

Kellen, found you on YouTube, followed you here. Grateful for the content and fun approach to training and moment. 

From
Tasmania, Australia
✌️

ryan brunton

My favorite program - Naturally Fit!! 💪

Joel Price

Matt

Erik

Michael Escalante

Daniel

Chris

martin

The app needs work on syncing the different exercises together with rest time

Russell

Jeffrey

Mario Pantoni

Jeremy Noceda

Álvaro

Easy compared to other workouts, thanks you

Workout was nice as always but the user experience of the guided workout in the playbook app is not that good. Too many klicks necessary. It's not possible to find a flow. I like the video workouts much better (I know that means more work for you 😀)

Martin

Walker

Nick Haight

Rolando

It’s less fun to read through the description and don’t have an audio video that also describes it and does the workout along. It would be way more engaging and I can see that this will be a challenge for me to stay consistent, because you have to be extra motivated to keep reading and motivating yourself. The exercises and the setup is as always supreme!

Sebastian

Good. I just wish the app would automatically go to rest or rotate through the round so I didn’t have to touch the phone every time I either needed to rest or change exercises. But the workout was good.

Tasmin

It was perfect. 

The music in the background wasn’t the best, but I could mute it so no worries there. 

Thanks for getting me to move!

GateofVitality

Awesome! I’ve been dealing with lower back pains for a couple of weeks now. Decided to try some more movement based workouts again, and stumbled upon your app. I tried some various stretches and exercises the last few days to no avail. After trying this routine out, I finally feel some relief! Seriously looking forward to continuing the program, and then giving the others you’ve made a try.

Alex

Long time follower on YouTube. I like this format for following along while going at my own pace.

David

Coming back from a long lay off, this is one of the best ways I could connect to my body. Thank you for this.

Aadhar

Love it! I got a really good sweat going. I love how it progressed through the movements

Cameron

More explanation of the goal of the exercise and muscle impacted by the training. For example I m not sure to understand the goal of side bend sit switches.

Brenn

Peter Kelly

Better if the text is spoken during the video

Daniele

Awesome! Can’t wait for the next one, but I will.  #recovery.

Andro

Alessandro

Sean Leow

It was great! The background noise in the gym videos was a bit distracting but I just mute it.

Dahlia Foo

Ivan

Kass

Jamal

Kellan, this was one of the best, non impact, strength workouts I have ever done. As a martial artist, it's been difficult for me to find things that would engage and strengthen my body without excessive impact and this was brilliant. I am looking forward to working through the rest of this and your other programs.

Amazing workout. Unfortunately the app is slow and videos take long to load.

Bruno Leite

Jacobo

Tom Kwiatkowski

In love coming back to this program and learning that I’ve opened the doors on a new movement path. Going to cycle b/t this one and “pure strength” in preping for the MN Lv1&2 certs in Aug. ...if all is back to the new norm by then.

Doug

Carmelia

Nice workout. Combi with free mover episode.

Veerle VW

Love the new platform. Makes it even easier to follow along.

Loren Anderson

Spend around 10 minutes warming up and checking in with your body.

Use the prescribed movements to guide you. Don’t rush. Use the movements to notice what’s happening in your body - note your energy levels and range of motion. Stay focused on listening to your body.

Transition from ground sitting to half kneeling to standing.
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Pivot your bottom leg straight. Tuck toes
• Maintain good posture & rise up to standing.
• Return to lunge, pivot back leg, sit back, rock back.

Figure Four Rock Up

• 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

• Focus on coordinating your breathing with the movements. 
• Feel the articulation your spine and glide of your shoulders.
• Work smooth flexion & extension. One vertebrae at a time.
• Branch out into side bending and weight shifting.

Knee Hand Spinal Articulation

• Start in a Supine Hip Bridge position - heels pressing into the ground, core and glutes braced.
• Roll onto one shoulder, reach your opposite arm across your body.
• Extend into the reach and stretch.
• Draw back and switch sides.

*12 alternating reps.*

Supine Bridge Reaches

Mobility Check-In

• 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.

• Key point: Press all the way back up into full shoulder protraction.

• Key point: Elbows should be at a 45 degree angle from your body for optimal shoulder stability. Avoid keeping elbows too tight with internally rotated shoulders.

Push Ups

• 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

Using a sandbag or other awkward object challenges proprioception and balance. 

• Hold weight at chest height.
• Strong stance - pelvis level core braced.
• Squat or knee dip. Explode upwards into the press.
• Stabilize the weight overhead, control it on the way down.

Natural Push Press

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

Scapular Push Ups

Stability SuperSet

• 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.

*Switch sides every minute*

Prone Lying Chest Stretch

• From Prone Lying, plant your hands outside your chest and draw your shoulders back.

• Use the strength of your back to lift upwards, pressing your arms to lock out to assist the range of motion.

• Keep your shoulders drawn back and chest open. Use active strength through the movement - don't force your body through the range of motion.

Prone Spinal Extension

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs

Shoulder Flexion Stretch

Stretch Series

NF [PHASE 1] Session 1: Crawling & Pressing

Ana María

Nice work out.
Lovin the strenght/con mix up

NF [PHASE 1] Session 2: Squatting

Maria Cristina Zago

Drew

NF [PHASE 1] Session 3: Hanging & Crawling

Interesting, the suitcase carry was harder than I thought, barefoot on uneven surface!

Very Nice session.
Dynamic.
Flow.
Love it

Real taste. I combined this session with the squatting so I could put the program on a three day a week schedule

NF [PHASE 1] Session 4: Deadlifts & Heavy Carries

Colton

NF [PHASE 1] Session 5: Crawling & Pressing

Craig

Not as intense as the other sessions. Anyway very good

NF [PHASE 1] Session 6: Squatting

NF [PHASE 1] Session 7: Hanging & Pulling

Awesome! Had to adapt some of them due to equipment differences but great all the same!

Kellen this was absolutely epic! Feel soooo good 🤘🙏

Molly

NF [PHASE 1] Session 8: Jump / Lift / Carry

The only thing that i Miss is how long the pause among exercises must be.
Thanks

Alessia

NF [PHASE 1] Session 9: Crawling & Pressing

Really enjoy every one of your programs. Thank you.

Jeff Hitchings

NF [PHASE 1] Session 10: Squatting

Feelin’ strong!

Do you plan on eventually moving exclusively to your website? Just being sure, don’t want to miss out on any future programs!

Travis

NF [PHASE 1] Session 11: Hanging & Pulling

Fadia

Shoulder back series was awesome. Really felt worked but set up for the flow.

NF [PHASE 1] Session 12: Deadlifts / Carries / Core

Kellen..I have a slight shoulder pain after the exercises today..I also heard like a friction while doing the crawls..can you recommend your mobility and stretch exercises that I can add when I do the upper part?thank you

Mala

NF [PHASE 1] Session 13: Crawling & Pressing

Zeek

NF [PHASE 1] Session 14: Squatting

This program is great and challenging, only a couple of comments: a list of equipment needed should be available in the program description and before entering a training session. Too much space and equipment needed, progressions are too hard (quite random actually) and intermediate steps should be shown in the videos)

Bernd

Quite hard compared to the other workouts. Maybe I had a bad day ;-)

Thank you for your work! Have a great day!

NF [PHASE 1] Session 15: Hanging & Pulling

NF [PHASE 1] Session 16: Deadlifts & Heavy Carries

Great first day of phase 2. Subbed SDL’s with double kettlebell cleans as my 70lb kettlebells are getting a little light. May have to increase depth or add bands. Price of kettlebells is so high due to the pandemic, but will continue to make due. Thanks for setting up phase 2!

NF [PHASE 2] Session 17: Full Body

Great workout, fun and playful but still getting good work in.

Nathan

Love the new “skills” approach! Tougher than expected!

NF [PHASE 2] Session 18: Playground Skills

NF [PHASE 2] Session 19: Full Body

NF [PHASE 2] Session 20: Playground Skills

Most intense workout of the Natural series. I may have set my PR for most grunts in a workout! Score!

That was one tough finisher! Loved the inspiration behind it!

NF [PHASE 2] Session 21: Full Body

NF [PHASE 2] Session 22: Playground Skills

Riccardo

NF [PHASE 2] Session 23: Full Body

NF [PHASE 2] Session 24: Playground Skills

NF [PHASE 2] Session 25: Full Body

NF [PHASE 2] Session 26: Playground Skills

THAT was hard, but oh so good. Could only manage two rounds on the finisher. Great stuff!

NF [PHASE 2] Session 27: Full Body

NF [PHASE 2] Session 28: Playground Skills

NF [PHASE 2] Session 29: Full Body

Brutal cardio! The timed combos really wore me down. Thanks Kel!

NF [PHASE 2] Session 30: Playground Skills

NF [PHASE 2] Session 31: Full Body

Feeling strong after finishing this program for a second time. The skill days were surprisingly tough. I placed a lot of emphasis on these days and got a lot out of it. Always fun and never boring! Thank you for your hard work!

NF [PHASE 1] Session 1: Crawling & Pressing

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