Name: Playbook - Kellen Milad - PH [PHASE 1] Week 3 / Session 2
Uploaded: 2023-10-29T21:15:30.884Z
Duration: 50 min
Description: PH [PHASE 1] Week 3 / Session 2

So good! Just what I needed this morning.

Erik

Revisiting this one with more energy 🔥

Craig

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

Only did 2 40s intervels... I'm on a time hax lel

Aeirus White

Particularly enjoyed this one, thanks Kellen! 😊💪

Anuka

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.

• 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

• From lying supine - brace your core.
• In one fluid motion: Lift one leg. Sit up & reach for your toes with the opposite hand.
• Control yourself as you lower back down to supine lying.

*Alternate sides. 8 reps each side.

Diagonal V Ups

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

• Start in High Hip Foot Hand Crawl
• Bend elbows and shift weight forward in a swooping action.
• Skim the ground and rise up to a Prone Spinal Extension.
• Reverse the path and return to High Hip Crawl.
• Modifications: reduce the range of motion or use an incline.

Diving Push Ups

• 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.

*Perform 12 reps*

Half Kneeling Switch

Interval Series

• Foot Hand Crawl position. Pick up one leg and pass under to kick thru.
• Draw the leg back and without placing it down return to FH crawl.
• Reach the leg across your body and roll over.
• Roll back and transition back to your kick thru.

Crawl Kick Thru to Roll Over

•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 3 / Session 2

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

Peter Kelly

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.

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

Noris

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 😁

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

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 3 / Session 2

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