Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 1: Swings & Squats
Uploaded: 2023-10-29T21:15:30.299Z
Duration: 60 min
Description: PKB [PHASE 1] Session 1: Swings & Squats

Juan

Awesome workout, exactly what I was looking for. Excited to keep working through them.

Kyle

Aeirus

Bianca

Too many of the same exercise (kettlebell swings) got boring

Good workout!
I wish the videos and workouts was less clicking and more a flow..
I guess it is the app that needs a change!
But fantastic session

Nice first work out, love your app. Maybe a how to use your app video or introduction will improve for beginer. put noting to say about the program thank again.

Darick

Armando

What are some variations for those back rolls?

Daniel

Thomas

Erik

Naomi

Dani

Kate

I liked how my full body felt worked and the workout had a cardiovascular component to it.

It was challenging and fun!
I only had one kettlebell and some dumbbells so I switched out some of the exercise with those👏🙏

Danny

I love how challenging but achievable your workouts are ✨

Lauren Montgomery

That was so challenging!!! I’m definitely humbled!

Morgan

Fantastic workout Kellen. Thanks ☀️📿

Michael

I have been training since 1985 - so regard myself as intermediate/advanced. I have to say I found the workout challenging and would maybe hold the knee stretching for less time, as I did find that particularly uncomfortable. However I,m sweating and am in no doubt my legs will greatly benefit from this workout.

Michele

Jose

Steve Bonfante

Very fun and engaging. I’ve been weightlifting exclusively for almost 20 years and just now got hooked on movement. It’s been life-changing. Just purchased some kettlebells for this program and so far so good. I know I need to take it easy and master the movements first which is what I’m trying to do. Great routine!

Leah Bamman

Solid workout (quads are burning and my heart rate is way up), but it took me 75 mins instead of the listed 45. (Even took shorter breaks than suggested.)

Thom

itaal

Bought an 88lb KB for this. One workout and my legs are pissed.

Travis

Been looking forward to trying out your kettlebell program! Here is to four more weeks of great workouts ❤️

B@K 

Michael Swinehart

Got my kettlebell in the mail yesterday and started the program today. Nice way to mix it up. Gracias señor!

Zeek

Jeff Bonny

Caelah

Felt great! Those squat jumps in the finisher were brutal after all the swings! Thank you for continuing to put out quality QUALITY content!

Thank you for releasing the new KB program! It's a perfect compliment to the rest of your series :)

Ariel

HARD AS HELL 😂😂😂 but also exciting! More cool down (check out) moves will surely be welcome

Adrian

I’m SO STOKED about this program! I’ve done the YouTube kettlebell workouts and primal mover routines on playbook specifically for the kettlebell aspect, so this pretty much made my day 🙌 thank you!

Quinn Brasel

This workout focus on Squats & Swings. 

Keep your focus on quality of movement - especially in loaded movements. Every session is an opportunity to refine you basic kettlebell skills and primal patterns.

• 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 Bent Sit Hip Switches

•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

A basic bodyweight squat can be expressed through all planes of motion and in many different angles. Vary your squats to provide a wider variety of stretch and mobility.

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

• Hold a thin resistance in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

Resistance Band Pull Aparts

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

Mobility Warm Up

The H2H Swing is driven by dynamic hip extension with a switch of the hands at the top of the swing.

• With the bell in front of you, start in hip hinge with a strong grip on the handle & shoulders plugged in.

• Hike the bell back between your legs. Drive your hips forward and powerfully stand up.

• The hip drive causes the bell to float upwards into the swing. Switch hands at the top of the swing - replace your hand underneath or over the top.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” the bell. 

Timing is key to a strong & safe rhythm - don’t break at the hips too early when catching the bell. 

• Feel the stretch through your glutes and hamstrings. Keep your shoulders drawn back / core braced. Use this stretch to load up for a powerful next rep.

Kettlebell Hand-to-Hand Swings

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

*20 alternating reps.*

Crawl Kick Thrus

• 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 per side - hold last rep and sweep your top leg forward and back for 10 seconds.

Side Bridge Lifts

Series A

The Swing is driven by dynamic hip extension. Push the bell with your hips - don’t pull with your arms.

• With the bell in front of you, start in a hip hinge with a strong grip on the handle & shoulders plugged in.

• Hike the bell back between your legs. Drive your hips forward and powerfully stand up.

• The hip drive causes the bell to float upwards into the swing. Avoid pulling up. 

• At the top of the swing, maintain a tall posture with your weight stacked over your heels + core strongly braced.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” the bell. 

Timing is key to a strong & safe rhythm - don’t break at the hips too early when catching the bell. 

• Feel the stretch through your glutes and hamstrings. Keep your shoulders drawn back / core braced. Use this stretch to load up for a powerful next rep.

Kettlebell Swings

Basic loaded squat pattern. Builds lower body strength & deep squat mobility.

• Hold the bell by the horns at chest height.

• Keep your core braced & shoulders back. Sit between your hips. 

• Maintain a long spine as you lower down, bring your elbows to touch inside your knees.

• Pause and own the bottom position. Brace your core and drive straight up to standing.

• Optional: In the Deep Squat, perform biceps curls or heartbeat presses 5x

Kettlebell Goblet Squats

• Start in a strong crawl position with the kettlebell set off to the side
• Reach your opposite arm across your body to grab the KB - pick up and pull across your body.
• Set the KB down, reset your crawl position, repeat the process for the designated reps.

Kettlebell Crawl Transfers (Lateral)

Series B

• Hike the bell back between your legs. Drive your hips forward and powerfully stand up. Swing your free arm in sync with the bell.

• The hip drive causes the bell to float upwards into the swing. Avoid pulling up. 

• At the top of the swing, maintain a tall posture with your weight stacked over your heels + core strongly braced. Make sure the bell doesn’t pull you forward or into rotation.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” the bell.

• Timing is key to a strong & safe rhythm - don’t break at the hips too early when catching the bell. 

• Feel the stretch through your glutes and hamstrings. Keep your shoulders drawn back / core braced. Use this stretch to load up for a powerful next rep.

Kettlebell 1-arm Swings

• Establish a strong, active hang.
• Hold your knees together and tuck
• Tuck high enough to allow your hips to lift.
• Work to increase your ROM to tuck your feet to the bar.
• Focus on control in the eccentric phase of the movement.

Hanging Knee Tucks

• 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

Series C

• 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

Finisher

• 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

• Focus on keeping your spine long and shoulders back in your squat position.
• Stay low in your wide stance squat. Shift your weight from side to side. 
• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

Squat Lateral Shifting

• 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.

Inverted Bridge Reaches

• 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

Mobility Flow

PKB [PHASE 1] Session 1: Swings & Squats

Jake

Hadn’t trained like this in years! Apparently even my 46 year old self can still kill it! Kinda 🤣

Angela

PKB [PHASE 1] Session 2: Presses & Rows

Couldn’t do the finisher, it was just too much for me but excellent workout. Thank you

Andrea

PKB [PHASE 1] Session 3: Cleans & Single Leg

Loved it! Current knee injury limited me in deep flexion so I did ground-seated reaches instead of deep squat reaches.

My favourite combo yet. Love the body weight KB combos. It’s a very well rounded program thank you

PKB [PHASE 1] Session 4:  Flows & Complexes

Nicki

PKB [PHASE 1] Session 5: Squats & Presses

My favourite one yet in this series. Especially the snatch windmill block! As always had a blast working out ‘with’ you.

Got through it, not easy on your harder days but it is worth it

PKB [PHASE 1] Session 6: Swings & Get Ups

These are rated for 60 mins but they always take me 90 mins. I guess I’m slow! Otherwise, they are still fantastic.

Drew

I’ve never been good at warming up or stretching. Love that these incorporate it so well that I don’t even mind and actually enjoy it. Great stuff as always

PKB [PHASE 1] Session 7: Cleans & Rows

Will

Maria Cristina Zago

PKB [PHASE 1] Session 8:  Flows & Complexes

These workouts end up taking me about 1:45.  They are still great though!

PKB [PHASE 1] Session 9: Swings & Squats

Well rounded and enjoyable. Finished with a ruck and felt like a great combo fwiw 🔥👍

Gotta work on those push up hah. Another great on in the books

PKB [PHASE 1] Session 10: Presses & Rows

Loved the rotational cleans. Challenging and Stabilizing!

This crossbody cleans are tough. Glad to see some single leg deadlifts in this one

Brenn

PKB [PHASE 1] Session 11: Cleans & Single Leg

Wonderful workout. Great quality of content for the time allotted. Finished in 1:15. Thanks Kellen!

PKB [PHASE 1] Session 12:  Flows & Complexes

Was a Little nervous After Reading the Reviews of this one. But I loved it and pushed through no problem.yay

For whatever reason, this workout was absolutely brutal. Legs were shot by the finisher. Pushed through and am better for it. Thanks, Kellen!

PKB [PHASE 1] Session 13: Squats & Presses

Great one! Last superset was challenging. A lot of kb getups 💥

Anton

Felt hard, had to modify here and there. Ciukd be just the summer heat…

PKB [PHASE 1] Session 14: Swings & Get Ups

🏋‍♂️🏋‍♂️One more 🏋‍♂️🏋‍♂️

PKB [PHASE 1] Session 15: Cleans & Rows

3rd time through and starting right over again.

Can’t wait to repeat this entire program over and over again. Great stuff and looking forward to more workouts like these

PKB [PHASE 1] Session 1: Swings & Squats

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