Name: Playbook - Kellen Milad - NF [PHASE 1] Session 3: Hanging & Crawling
Uploaded: 2024-04-17T15:17:33.344Z
Duration: 50 min
Description: NF [PHASE 1] Session 3: Hanging & Crawling

Maria Cristina Zago

Jake

Drew

Abraham

Juan

Erik

Michael Escalante

Alessia

Amanda

Naturally fit is definitely my favorite program. Perfect amount of strength, movement and flexibility. I always look forward to these workouts. Thanks for creating it brother!

Travis

Nick Haight

Marek

Aaron Schwartz

Had tough couple of days at work, and wasn’t feeling that keen on a workout, but gave it a shot, and it was both fun and hard! Loving the mobility movements, and the handstand wall hops were killer! Thanks for another awesome routine.

Alex

Noah Bennett

Hanging legs ups was hard, not an movement I normally do!

David

Very nice. Speaking video would be much better then the written text

Daniele

Peter Kelly

Zeek

Such a great flow! Shoulder workout and rehab in one!

Jamal

Amazing! One of the best workouts I ever done. Feels hard all the time and at the want we want more.

Bruno Leite

Jacobo

Good, i made some adjustments and It has worked perfectly

Robin Granander

Jeff Bonny

Spend around 10-20 minutes warming up.

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.

30s / side

• Lie on side, knees stacked with a forearm support.

• Press your hips forward and lift off the ground. 

• Lift your top leg and pause.

• Complete a set of lifts then hold. Sweep your top leg forward and back for 5 cycles.

Side Bridge

•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 Unders

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

Rest as needed
• Establish a strong active hang + core engagement
• Rotate your hips and allow your legs to swing
• Keep your shoulders & grip strong & stable 
• Use your core to stabilize your spine for the change of direction. Don't over-torque.

Active Hanging Twist

Mobility Check-In

• 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 1-2 seconds.

*Perform 20 reps or 10 each arm.

Resistance Band Rows

• Strong FH Crawl position with long spine and braced core.
• Pick up opposite hand & foot and move them out to the side.
• Plant and switch. 
• Rotate 360 degrees around your central axis.

6 revolutions. Switch direction every full circle.

Foot Hand Circle Crawl

• 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.

12 alternating reps.

Foot Hand Crawl Kick Thru

• 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

Crawling Combo

• 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

Ladder reps: 4-3-2-1x

• 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

• 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

• Inverted Crawl position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.

8 alternating reps. 4 reps each side.

Inverted Bridge Reaches

• 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

Flow Series

NF [PHASE 1] Session 3: Hanging & Crawling

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

Prasanth

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

Ana María

Nice work out.
Lovin the strenght/con mix up

NF [PHASE 1] Session 2: Squatting

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

Andro

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

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!

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

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!

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 3: Hanging & Crawling

Community

More workouts from Kellen Milad