Name: Playbook - Kellen Milad - PH [PHASE 1] Week 1 / Session 2
Uploaded: 2023-10-29T21:15:30.407Z
Duration: 45 min
Description: PH [PHASE 1] Week 1 / Session 2

Lacour Mike

Peter Kelly

Juan

Revisiting Primal HIIT combining with some strength exercises before Movement Mastery 🔥🔥🔥

Craig

This workout is awesome. Had to do a few modifications and loved it

i feel amazing after this one. thanks a lot

Marek

Love it! Can you suggest anything for an advanced modification to contralateral reaches? I’ve made up pretty good subs for everything else. Thanks man!!

Travis

I cant work out how to move between reps in a round when the rest timer is in the top right corner. Everytime i try to move on in the round to the next excercise the screen reads me as trying to click on the rest timer

Molemo

Celeste

Noris

Focus: Create a dynamic stretch across the diagonals of your torso.

Key: Drive the movement with the rotation of your hips. Keep your core properly braced to avoid too much torque.

•Start in a slightly offset stance. Arms drawn back by your right ear.
•Brace your core, rotate your hips and dynamically swing your arms down diagonally across your body.
• Sink into your hips to absorb. Draw you arms back, stand, and repeat.

*15 reps each side.*

Diagonal Swings

• Hold a light object or perform unloaded.
•Perform this action in open space or use any obstacles around you.
• Step over the obstacle maintaining tall posture & balance
• Duck under the obstacle with a hip hinge maintain a long spine.
• Increase the functionality of the movement by working in all planes of motion.

*8 reps of each pattern

Over Unders

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

*10 reps each side

Single Leg Ground Touches

• From standing, lower into a deep knee bend > kneeling.

• Step out to half kneeling on each side and perform a get up to standing.

• Return to flexed foot kneeling and get up. Repeat sequence for the prescribed reps or time.

Kneel / Half Kneel Get Ups

Work basic lunges in a variety of directions. Focus on maintaining balance and stability as you step into and out of the lunges.

• Start on one leg. Lunge forward, diagonally, laterally, rotationally, and across your body. Switch sides.

• As you become more familiar with the different angles. Add complexity. Alternate from side to side. Randomize the angles.

Multiplane Lunges

Mobility Warm Up

40 seconds of work // 20 seconds rest between movements.

Combination movement. Flow from the Figure Four Rock Up into the Low Sprawl

• Rock Up with figure four legs to half kneeling
• Plant your hands and shift weight forward
• Press through locked out arms to sprawl legs back
• Allow arms to bend and lower chest to the ground.
• Press up & jump in, stay low. Rock back and repeat.

Rock Up to Sprawl

• 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.

Foot Hand Circle Crawl

• Half Kneeling position to start.
• Root into the ground and brace your core. 
• Jump & switch your leg position. 
• Pause to find stability then gently lower your knee to touch the ground.
• Singles or consecutive jumps.

Half Kneeling Switch

• From Inverted, extend one leg reaching upwards.
• Slight shift your weight and reach for your toes with your opposite hand.
• Return to 4-points of support and switch sides.

Inverted Contralateral Reaches

• 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

Interval Series

•Keep legs fully extended. Bolster your hips if necessary.

•Engage your quads and core. Lean from the hips. Use active strength to fold in half.

•Build mobility through a combination of gentle bouncing and static holds

Pike Stretch

• 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

• Cross Sit + fold forward to stretch. 3-5 seconds. Switch sides.
• Rotate towards the bottom leg. Turn your body and plant your hands.
• Elevate your hips to transition to a high hip crawl. Hold 3-5 sec.
• Sit back and rotate back to cross sit.

Cross Sit to High Hip Crawl

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Wave

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Pause and hold the stretch. Maintain a long spine an sink into the front hips
• Step back & switch sides.

Crawl Lunges

Stretch

PH [PHASE 1] Week 1 / Session 2

Ana María

Angel

Love these natural movements! Thank you 🙏

PH [PHASE 1] Week 1 / Session 1

Artur

Loved it! Like the the long stretches afterwards! Tick ✔️ from me!

Episode 1 // Primal HIIT

That was great! The body has been getting tougher over the past year with your workouts and these are now getting seriously enjoyable! Thanks!

Yana

Episode 2 // Primal HIIT

Tough today. A bit stiff sore, but forced me to slow down and commit. Good stuff.

Erik

Got my blood flowing with a nice variety of movements.

Meghan

PH [PHASE 1] Week 1 / Session 3

Very nice. Great workout to do in the garden! Thank you!

This was a good low impact to recover from that Killer HIIT

Episode 3 // Primal HIIT

PH [PHASE 1] Week 2 / Session 1

Great HIIT after bodyweight strength practice… I feel goood!! 👍✌️

radoslav

Yissss another HIIT session is in the books!!! I feel like the patterns were doable, but having only two patterns in a series provided a good challenge! Plus, I got to workout barefoot in a field again :) thanks for the workout!

Thom

Episode 4 // Primal HIIT

Just the way I like it fire 🔥🔥🔥🔥

PH [PHASE 1] Week 2 / Session 2

Bruce Thành

Dude, I love these sessions so much! I am always a little bit hesitant to go in, then I go hard for the HIIT part and I am super relaxed after the stretching. Amazing buildup and I loved all of it. Thanks!!!

Episode 5 // Primal HIIT

Awesome, I'm a aficionado at the back rolls 😁

Aeirus White

PH [PHASE 1] Week 2 / Session 3

This one was tough but I did it and after I feel just great ✌️

Episode 6 // Primal HIIT

I love those crawls and sprawls!!! 🔥🔥🔥

PH [PHASE 1] Week 3 / Session 1

Finally I'm back to my training! This was amazing 🔥🔥🔥🔥
Those squat jumps and kick thrust killed me🥵

It keeps amazing me how these workouts get me from feeling okay at the start, to dying during the HIIT and then zen afterwards. Love it!

Episode 7 // Primal HIIT

So good! Just what I needed this morning.

Revisiting this one with more energy 🔥

This one was hard I'm out of breath 🔥🔥🔥🔥

PH [PHASE 1] Week 3 / Session 2

A bit of an "orange" day but got a nice sweat

Anonymous

Oof, I can feel that I took a 2-week hiatus from HIIT. Felt a bit stiffer than normal, but I made it through :)

Episode 8 // Primal HIIT

This was really good. I'm feeling really great not exhausted.

PH [PHASE 1] Week 3 / Session 3

Wow, tough! felt that today! 👍💪🏽

Went into this sore from kettlebells on Tue and primal HIIT on Thu, but it went kinda well! And the cooldown always leaves me feeling grounded :) thanks!!!

Episode 9 // Primal HIIT

Those Rolling Squats Get Up + Sprawl are one my favorite move as finisher it's a boost of andrenaline I'M ON FIRE, STOPPABLE 🔥🔥🔥🔥🔥

Got a great sweat going and my heart rate up

PH [PHASE 1] Week 4 / Session 1

Amazing workout perfect I loved the intensity and as always the time for the active recovery great practice.

Jalani

Good mix. Love the format of these workouts. Thank you!

David

Episode 10 // Primal HIIT

PH [PHASE 1] Week 4 / Session 2

Mario Pantoni

Still a bit sore from ep. 10 two days ago, but I am glad I did ep.11 today! Core series was surprisingly challenging for how simple the movements are, and the finisher was brutal. Love it!

Episode 11 // Primal HIIT

Please develop another HIIT workout series.  These were awesome.

PH [PHASE 1] Week 4 / Session 3

We need Season II of The Stranger Primal HIIT Thing 😍🔥🔥🔥 !!!
Thank you so Much Kellen this was amazing!  Season better be Advanced Level or Ninja 😂

Awesome series! Thanks, Kellen 👍👍👍

Second run-through of the Primal HIIT series is in the books! Still challenging in terms of fatigue (and push up skills), but there are very clear improvements in my strength and control! 

Thanks for facilitating this journey!!!

PH [PHASE 1] Week 1 / Session 2

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