Name: Playbook - Kellen Milad - PH [PHASE 1] Week 2 / Session 1
Uploaded: 2023-10-29T21:15:30.504Z
Duration: 45 min
Description: PH [PHASE 1] Week 2 / Session 1

Peter Kelly

Noris

• Supine Tuck position to start.
• Rock up to a sitting position.
• Reach forward, overhead, and backwards. 
• Alternate between double arm and single arm reaches.

Rock Up + Reaching

• Start: Side Bent Sit
• Keep feet in contact with ground, lift knees from side to side.
• Press your into the ground and rise up to your knees.
• Reach overhead with either arm.
• Controlled return to sitting. Swivel & repeat.

*Perform 16 alternating reps.*

Side Sit Swivel & Rise

•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

Thoracic spine mobilization.

• Start in a Knee Hand position, place your hand behind your head and rotate open.

• Rotate closed, tucking your elbow to your opposite knee.

Perform 10 reps each side.

Knee Hand Thoracic Rotations

• Start standing. Hinge at the hip and lower your COG.
• Plant your hands on the ground and walk out to a crawl position.
• Keep your spine long, hips and head level, knees low to the ground.
• Take several crawling steps.
• Walk your hands back and transition to a split squat. Stand up

Crawl Get Ups

Mobility Warm Up

40 seconds work // 20 seconds rest between movements.

• 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 Sit Hip Switches

• Supine Lying to start.
• Pull knees into your chest and dynamically sit up. Extend and return to lying supine.
• Option: Pause and extend legs
• Option: full V ups

Tuck Ups

Interval Series A

• Plank position start with protracted shoulders.
• Sit hips back to heels. Shift forward and bring your knee to your triceps.
• Perform same side or rotational tucks. Focus on core compression.

Plank Knee Tucks (level 2)

• 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

Interval Series B

• 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.

Lateral Swing Jumps

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

Interval Series C

• 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

•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

• 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 Sit (stretch)

Transition from supine to half kneeling.
• 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

Stretch

PH [PHASE 1] Week 2 / Session 1

Angel

Love these natural movements! Thank you 🙏

Lacour Mike

PH [PHASE 1] Week 1 / Session 1

Artur

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

Juan

Episode 1 // Primal HIIT

PH [PHASE 1] Week 1 / Session 2

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

Craig

Episode 3 // Primal HIIT

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

Travis

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 2 / Session 1

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