Name: Playbook - Kellen Milad - NF [PHASE 1] Session 2: Squatting
Uploaded: 2024-04-17T15:17:26.249Z
Duration: 60 min
Description: NF [PHASE 1] Session 2: Squatting

Ana María

Nice work out.
Lovin the strenght/con mix up

Abraham

Juan

Jeffrey

Álvaro

Walker

Nick Haight

Rolando

It would be great to know what equipment you need before you start the workout. I didn’t know we would use weights...  thank you!

dorothee

Peter Kelly

Andro

Kellen!!! This was amazing!! Body feels so good. So grateful for this app and all the content you share. Thankyou so much 🙏🙏

Molly

Ivan

Kass

Jamal

Fabulous. Best workout I’ve seen. Heavy and safe.

Bruno Leite

These workouts make me feel great, like how makes me feel more aware  of my own body and how it makes me challenge myself into new and deeper ranges of motion

Mari

Alex

Jacobo

Alison yates

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

•Foot Hand Crawl Position
•Opposite foot & hand 2-point support
•Rotate away from the support arm
•Free leg passes underneath the body
•Plant foot & hand (Inverted Crawl position)
•Reverse to return to Foot Hand Crawl

Crawl Pass Under Transition

A basic bodyweight squat can be expressed through all planes of motion and in many different angles. Vary your squats to provide a wider variety of stretch and mobility.

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

A practical Get Up technique especially for self-defense application. Make sure you stand up with a wide, stable base of support.

• From Supine, roll up to a posted arm.
• Press through your hand and opposition foot.
• Draw your straight leg underneath your body.
• Step into a wide stance & stand up
• Reverse the path. Hinge. Plant one hand. Kick thru with your same side leg.

Alternating sides.

Tripod Get Ups

Mobility Check-In

• Hold the weight at chest height.
• Brace your core and sit between your hips
• Hip creases should break the plane of your knees.
• Bring your elbows to touch inside your knees.
• Keep your spine long & core braced. Stand up tall & proud.

Goblet Squats

• Set up a long stance with upright posture. Hold a weight at your chest.
• Braced core. Stay in the ball of the back foot.
• Shift weight forward lowering into the front hip, allowing the back hip to fully extend.
• You may need to adjust the stance slightly. Keep your balance with a relatively even weight distribution front to back.
• Feel the compression of the front hip, stretch in the back hip.
• Press back up to middle. Perform all reps then switch sides.

7 reps per side.

Split Squats (loaded)

• 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.

Toe Squats

•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

• 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)

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Release the same side hand from the ground and extend into the reach & stretch.
• Plant the hand, step back, switch sides.

*8 alternating reps*

Crawl Lunge + Reach

• Begin in a Deep Squat. Add small movement to mobilize. 
• Plant hands. Elevate your hips and transition into a Deep Hinge. 
• Dynamic stretch: Move between these two positions every 3-5 seconds
• Static stretch: slow down hold each position for several breaths for the allotted time.

Deep Hinge / Deep Squat (stretch)

Stretch Series

NF [PHASE 1] Session 2: Squatting

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

NF [PHASE 1] Session 1: Crawling & Pressing

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

Daniele

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 🤘🙏

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

David

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!

Martin

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!

Erik

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 2: Squatting

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