Name: Playbook - Kellen Milad - NF [PHASE 1] Session 5: Crawling & Pressing
Uploaded: 2024-04-17T15:17:54.876Z
Duration: 45 min
Description: NF [PHASE 1] Session 5: Crawling & Pressing

Colton

Jake

Juan

This was brutal.
Hade modify it a pinch.
Really fun tho

Abraham

My new love/hate movement; low crawl kick throughs. Such a burner.

Aaron

Harder than I thought. The low kick throughs on my 3rd rnd, my forearms gave out. Its was a challenging and fun workout

Miracle

Aaron Schwartz

David

Andro

Kellen...when you do the supine flutter kick..do you do a pelvic tilt?Today was great, as it's public holiday and I had time to do a long work out..I was thinking the elastic bands would also be great to incorporate in the shorter version work out we spoke about in previous message. I'm asking for too much.lol.i know. But your work outs are exactly what I need as I have some previous sports injuries and along with a spine issue. I cannot do HIIT anymore. So I'm looking for a condensed long version..haha.Apologies for such a long message.Thank you again.M.

Mala

Peter Kelly

Zeek

Such awesome programming!  My first pain free push-up in 4 months!

Jamal

Bruno Leite

Jeff Bonny

Robin Granander

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.

• Inverted position with fingers pointed outwards. Long spine
• Feet flat to the ground & shoulders externally rotated.
• Press your hips to the sky - feel your glutes & hamstrings
• Feel the stretch through your shoulders & chest.
• Lower your hips and shift them back between your hands

Inverted Hip Lifts

•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

•Start in low kneeling > 
•Rise up to tall kneeling > 
•Step one leg forward to half kneeling > 
•Shift weight forward to stretch >

*Explore different angles and add reaching*
Repeat for the prescribed reps.

*Avoid overextending the spine. Keep back glute engaged for an active hip flexor stretch.

Half Kneeling Step Outs

• 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

Mobility Check-In

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

• 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

Crawl SuperSet

• 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

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

• 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*

Inverted Crawl

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.

*10 reps. alternating sides.*

Tripod Get Ups

Crawl SuperSet 2

Work with this sequence for the allotted time:

• High Hip Crawl / DWD - pedal feet. Hold and stretch hamstrings and calves + alternating leg lifts.

• Shift forward to Plank position. Perform alternating knee tucks

• Press hips to floor & keep shoulders back. Open into spinal extension

• Brace core and hollow your body as you shift weight into a back-loaded crawl - arm stretching forward. Repeat the flow.

Plank Flow (level 1)

• Begin in a Deep Squat. Add small weight shifting movements and use elbows to pry open hips.

• Plant hands. Elevate your hips and transition into a Deep Hinge. Add weight shifting and rotation to tailor the stretch.

• 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 5: Crawling & Pressing

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

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

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 🤘🙏

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

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!

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 5: Crawling & Pressing

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