Name: Playbook - Kellen Milad - NF [PHASE 1] Session 4: Deadlifts & Heavy Carries
Uploaded: 2024-04-17T15:17:42.251Z
Duration: 49 min
Description: NF [PHASE 1] Session 4: Deadlifts & Heavy Carries

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

Juan

Very Nice session.
Dynamic.
Flow.
Love it

Abraham

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

Nick Haight

Peter Kelly

Jamal

I love your workouts Kellen! I did the level 1 movnat training but have used your YouTube channel and now playbook for programming and inspiration. Thanks so much for sharing your talent! You've become a household name in our family!

Caroline

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.

• 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

• 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

• Set up a long stance with upright posture. 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 & switch sides.

Split Squats (bodyweight)

Stay low or elevate your hips. Focus on a smooth transition from hands to feet - land softly, no impact.

•Start in Deep Knee Bend.
•Reach to the side and plant hands.
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands.
•Land as softly as possible.

Lateral Shuffle Crawl

Mobility Check-In

• 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.

Leg Swing Jumps

• Holding a dumbbell, kettlebell, or sandbag 
• Start in a single leg balance with braced core and shoulder back.
• Soft bend the standing leg and hip hinge - reach your back leg backwards.
• Lower the weight down below your knees w/o round your back.
• Press into the ground and drive your hips forward. Contract your glutes at the top. 

*8 reps each leg.

Single Leg Deadlifts

• Set up: Strong grip. Set shoulders. Core and lat activation.
• Maintain a long spine. Don't allow spine or shoulders to round during the lift.
• Finish with full hip extension. Weight aligned over heels.
• Hinge at the hips. Less knee bend for lighter weight to emphasize hamstring. More knee bend for heavier reps.

Deadlifts (standard)

• 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.

*Perform 20 reps or 10 each arm.

Resistance Band Rows

Pull SuperSet

• Carry 1 or 2 objects with a handle - can be unilateral or bilateral.
• Keep your core braced, lats engaged, and shoulders back.
• Maintain deep breathing and a relaxed face.
• Train your grip to be strong. If you keep the weights slipping. Pause and regroup.

Suitcase Carry

• 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

• 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.

Supine Bridge Reaches

• 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)

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time.

*2 minutes each side.*

Half Kneel / Half Split (stretch)

Stretch Series

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

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

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

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

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

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 4: Deadlifts & Heavy Carries

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