Name: Playbook - Kellen Milad - PH [PHASE 1] Week 4 / Session 3
Uploaded: 2023-10-29T21:15:31.121Z
Duration: 50 min
Description: PH [PHASE 1] Week 4 / Session 3

Craig

Please develop another HIIT workout series.  These were awesome.

I noticed halfway there were no rest intervals. Tricky! :)

Andreas

• 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

•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

• 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

• Start in a supine tuck position.
• Rock up into different sitting positions: Side Sit, Cross Sit, Long Sit, Bent Sit.
• Incorporate reaching & rotation.

*Perform 12 reps.*

Mixed Rock Ups

• From standing. Step one leg back and across the midline of your body.
• Lower down into a Cross Squat so the knee of the back leg touches the outside of the opposite calf.
• Pause in the squat. Maintain long spine and shoulders back. 
• Rise up and step out. Repeat or switch sides.

*12 alternating reps.

Crossback Squats

Mobility Warm Up

•Lower you COG, plant your hands, and sprawl your legs back. Lower to the ground.

•Press up and transition into a crawl for ~5-10 steps.

•Hop up to standing. Sprawl & repeat.

Sprawl & Crawl

• 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

• Cross-legged sitting position.
• Long spine and braced core.
• Shift weight forward, press into the ground with the outer edges of your feet. 
• Rise up to standing and rotate or step out of the cross.
• Recross and balance on the edges of your feet. Sit down to the ground.

Modifications: 
Use your hands or support for yoga blocks as needed for assistance.
Start with your hips elevated on a stool.

Cross Sit Get Ups

Interval Series A

60 seconds each movement.
Third movement in the series is low-intensity (active recovery).

Elbow lever progression.
• Start in a Deep Knee Bend. Plant your hands to side.
• Extend your opposite leg, lower your chest to the ground.
• Push up + draw leg in to return to start position. Switch sides.

Side Push Ups (alternating)

• From Low Kneeling with Flat Feet.
• Brace core, swing arms, and drive hips forward - pressing off the tops of your feet.
• Jump forward bringing your legs underneath you. Land in a half squat.
• Half Kneeling or Kneeling Get Up pattern to return to the ground.

Modification: Step up one leg at a time to a squat position and pulse 3x

Knee Jump Get Up

• From a Supine Tuck position, rock back onto your shoulders a few times.

• Tuck your chin and look down at one shoulder. Kick the same side leg back overhead reaching for the ground.

• Roll over your shoulder. Avoid rolling over the crown of your head. Exit the roll in a Knee Hand position.

• Be patient as you're learning the pattern. It takes time to learn the timing and how to use the momentum.

Back Rolls

Interval Series B

• 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)

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

• Start in a Side Bent Sit position
• Sit tall and keep your core braced. Dive your hips forward, rising up to your knees - Split Kneel
•  Shift your weight to your front knee and step your back leg forward to Half Kneel.
• Rotate to the side opposite your front knee, lean back and reach.
• Untwist, step back, and sit down. Swivel your hip to switch the Side Bent Sit.

Side Sit to Half Kneel + Back Reach

Interval Series C

• Start in a high plank - arms locked out, shoulders protracted & depressed. Strong glutes & legs

• Maintain a long neck as you lower down. Pull yourself to the ground, drawing your shoulder blades together.

• Explode off the ground, optional hand clap.

• Focus on shoulder stability and smooth mechanics during the eccentric. 

• Modify: Perform the push up at an incline.

Explosive Push Ups

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

*Switch sides every minute*

Prone Lying Chest Stretch

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time. Use a blend of active and passive stretching strategies - isometric contraction & relaxation. 

*2 minutes each side.*

Half Kneel / Half Split Stretch

Thoracic rotational mobility & dynamic side line stretch.

• Flexed or Flat Foot Kneeling 
• Rotate your shoulders. 
• Post same side arm and reach across your body
• Hold and take a breath. Untwist. Switch sides.

Kneeling Rotational Reaches

• 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

Stretch

PH [PHASE 1] Week 4 / 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.

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

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

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 3

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