Name: Playbook - Kellen Milad - PH [PHASE 1] Week 4 / Session 2
Uploaded: 2023-10-29T21:15:31.104Z
Duration: 50 min
Description: PH [PHASE 1] Week 4 / Session 2

Craig

Travis

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs draw down, hips in full extension - glutes braced.
• Draw one knee in towards chest. Maintain the full hip bridge on one leg.
• Pause and switch sides.

*March for 30 alternating reps*

Supine Hip Bridge March

• Lie on side, knees stacked with a forearm support.

• Press your hips forward and lift off the ground. 

• Lift your top leg and pause.

• Complete a set of 10 lifts then hold. Sweep your top leg forward and back for 5 cycles.

Side Bridge

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 in a low kneeling position. Rise up to tall kneeling & subtly shift weight.

• Step one leg forward to half kneeling. Shift weight forward into the stretch.

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

• For greater mobilizations. Step out at different angles and add reaching / rotating.

*Perform 12 alternating reps*

Half Kneeling Step Outs

• From Standing, step back and rotate towards the front leg. 
• Press through the ball of the back foot. Lean back and reach.
• Emphasize the stretch through the back leg.
• Step forward & switch sides

*12 alternating reps.

Back Lunge + Rotation Reach

Mobility Warm Up

45 seconds work // 15 seconds rest between movements.

• Supine lying to start. Sit up bringing your opposite knee & elbow to meet. Alternate sides for 4 reps.

• Lie back and plant feet. Bridge & roll onto your shoulder. Reach your arm across your body to stretch. Alternate sides for 4 reps.

Cross Crawl + Bridge Reach

• 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.

*16 alternating reps. 8 per side.*

Inverted Contralateral Reaches

Transition from ground sitting to half kneeling to standing 
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Set your stance and stand up - maintain stability and lower body alignment. Avoid collapsing knee
• Step back to half kneel. Pivot the leg and sit back. Rock back and switch your figure four legs.

*8 alternating reps.*

Figure Four Get Ups

• Sink down into a partial squat - keep your knees open and spine long.
• Explode upwards into a jump.
• Land softly back in your half squat and repeat.
• Maintain stability and alignment through your lower body.

Squat Jumps

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

• 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*

Foot Hand Crawl

Interval Series A

• Start in a Foot Hand Crawl position. Sit hips back to heels.
• Shift weight forward. Press into the ground jump feet forward to squat.
• Pause in the Deep Squat 3-5 seconds. Maintain a braced core and long spine.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

A dynamic transition from side-to-side in a 1-arm Inverted Crawl

• Start in an Inverted Crawl position
• Reach one arm across your body to load your weight onto your support arm.
• Push your hips upwards and throw your free arm back across your body.
• Shift some bodyweight forward into your lower body as you use the momentum of the swinging arm to spin .
• Spot the ground with your eyes and catch the ground with your swing arm - establish support and lock out.

• Modification: Perform this movement with your hands on a stable elevated surface.

Inverted Spinning Transition

Interval Series B

• Inverted Crawl position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.

*10 alternating reps. 5 reps each side.*

Inverted Bridge Reaches

• Start in a Cross-legged Sit position or hook  top leg across the opposite knee for the Crossover stretch.

• Both positions are valuable hip openers. Spend time with the different variations.

• Lean forward in Cross Sit and work both sides.

• For Crossover Sit, hug your knee in towards your chest and elongate your spine. Feel the stretch in your glutes.

• Crossover Sit: Keep your front foot flexed and actively draw hip into socket for stability and to protect your knee.

*2 minute per side.*

Cross Sit / Cross Over Sit (stretch)

• 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.

*8 alternating reps*

Crawl Lunges

• 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

PH [PHASE 1] Week 4 / 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.

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

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

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

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 4 / Session 2

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