Name: Playbook - Kellen Milad - PH [PHASE 1] Week 3 / Session 3
Uploaded: 2023-10-29T21:15:31.008Z
Duration: 50 min
Description: PH [PHASE 1] Week 3 / Session 3

Erik

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

Craig

• 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

• 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.

*10 alternating reps*

Crawl Lunges

• 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.

*12 reps per side.*

Split Squats (bodyweight)

•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

• Start in a tight supine tuck position. Knees together, head & shoulders lifted off the ground.

• Create a small rocking action while maintaining the tuck.

• As you rock back to your shoulders, swivel your hips to the side to begin rotation. Find the timing to rotate 360 degrees.

• Alternatively, try bigger rocking actions. Rock back at an angle and allow your momentum to drive the rotation.

*Switch direction after each revolution.*

Rotational Rocking

Mobility Warm Up

Compound movement. Break it down & gradually build it up with speed and smoothness.

• Start standing. Lower down, plant hands and sprawl back to a crawl position.
• Shift your weight laterally and roll across your hips.
• Return to crawl position. Pop up to standing.

Sprawl to Hip Roll

Twisted Push Up (alternating)

• Start in a Supine Tuck position with a light rocking action.
• Rock forward using your arms for additional momentum.
• Pull your feet in close to your hips. Shift your weight over your feet to transition into a deep squat. 
• Stand up. Sit down and use this momentum to string together consecutive reps.
• Modify: Use your hands to assist OR bolster your hips.

Rolling Squat Get Up

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 A

• 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

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.

*Switch direction every full circle.*

Foot Hand Circle Crawl

• From Half Kneel, post your arm on the side of the down knee. 
• Shift your bodyweight supporting yourself on your knee and same side hand.
• Draw your other knee in towards your chest and then kick outward. Fully extend your hip with each kick.

Half Kneeling Side Kicks

Interval Series B

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Hold. 
• Create a small rocking action from your lower to mid back.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Rocks

• 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

•Sit tall with legs fully extended and actively open. Bolster your hips if necessary.

•Engage your legs and core. Lean from the hips. Reach your legs away and press down into the floor as you reach forward.

•Use a combination of gentle bouncing and static holds to build mobility.

Straddle Stretch

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*2 minutes each side.*

Half Kneeling (stretch)

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Allow the reach of your leg to pull you through the roll over
• Touch the ground for a moment then reach your free arm back across your body to reverse
• Move slowly and control the complete range of motion.

Crawl Roll Overs

Stretch

PH [PHASE 1] Week 3 / Session 3

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 😁

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

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 3

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