Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 10: Presses & Rows
Uploaded: 2023-10-29T21:15:30.591Z
Duration: 60 min
Description: PKB [PHASE 1] Session 10: Presses & Rows

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

Bianca

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

After the push-ups/floor press, I almost couldn’t get off the floor when doing back sprawls! I was looking real funny there for a second.. thanks bro!

Travis

Last part with hanging vup very challenging for me

Brenn

I found this really challenging as compared to the workouts before this one. Made adjustments where necessary. Also it took me an hour to complete. I wonder if you could give a pointer with hand/elbow placement on inversions/handstands. Should elbows be facing inTowards eachother? Do we grip the floor with fingers too? Thanks for the workouts as per usual.

Elektra

Mike

Zeek

This session focuses on more advanced pushing and pulling patterns. Keep shoulder mechanics / scapular mobility in mind as you perform these movements. You want to feel your shoulder blades "gliding" and providing stability through the ROM.

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.

Knee Hand Thoracic Rotations

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

*Perform 20 total reps. 2x10 or 4x5*

Scapular Push Ups

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

• 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

• Supine Tuck position to start.
• Rock up to a sitting position.
• Reach forward, overhead, and backwards. 
• Alternate between double arm and single arm reaches.

Rock Up + Reaching

Mobility Warm Up

•Set your feet on top of a bench or chair.

•Maintain a strong hollow body plank - pelvis tucked & shoulders protracted.

•Retract shoulder blades when lowering down. Keep elbows at 45 degree angle from the body.

•Protract shoulders at the top of each rep.

Decline Push Ups

• Hug the bell and roll onto your back. Press to lock out.

• Keep your knees bent, feet planted, core braced and lower back glued to the ground.

• Maintain tension for stability as you lower the bell, elbow at about a 45 degree angle from your body. Touch your triceps to the ground and press.

*Perform 10 reps each side.*

Kettlebell Floor Press

SuperSet A

Switch arms each round. 3 rounds per side.

• Start in a hinge position, set up the same way you would for 1-arm swings.

• Hike the bell, drive your hips forward, and guide the bell up the front of your body to the rack position.

• The key is to keep your elbow close to guide the bell up rather than away from your body.

• Avoid the kettlebell banging into your shoulder by keeping your clean low. Think of cleaning to your waist.

• From the rack position, your hand moves away from your body allowing the bell to roll off your forearm. Hinge at the hips to catch the bell and re-clean.

Kettlebell Cleans

• Start in hip hinge with either a split or offset open stance. Row with the arm of the back leg.

• Lean forward keeping your shoulders back and core strongly braced.

• Grip the handle of the bell. Keep your neck long and elbow close to your body with each row. Drive your elbow back and feel your shoulder blade retract.

• Lower the bell without disturbing your spinal alignment or shoulder stability.

Kettlebell 1-arm Rows

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

SuperSet B

• Clean the kettlebell and set up a strong, balanced stance. Keep pelvis level, glutes and core braced.

• Squeeze the bell into your body as you sink into a partial squat, explode upwards and drive the bell overhead.

• Accelerate through the press. Your arm should be in line with your ear as you complete the press.

• Lower the bell with control, pull into down back into the rack position and cycle into the next rep.

*Perform 10 reps per side.*

Kettlebell Push Press

• 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.*

Alternating Crawl Kick Thrus

SuperSet C

8 reps each side.

•As you hinge, keep your shoulders square & core braced strong.

•Explode upwards. Keep your elbow close to your side to guide the bell up the front of your body.

•As the bell “floats” up (at about chest height), punch through the handle and ride the momentum up to lock out.

•Pull the bell down the front of your body and back into your hinge.

•The force is being directed upwards / vertically in the snatch. This necessitates a more “squatty” hinge. Drop your hips a little more and explode upwards.

Kettlebell Snatches

• 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

2x 10s holds

• Use 2 chairs or a set of yoga blocks for extra ground clearance. 
• Press your arms to full lock out with shoulders depressed / neck long.
• Hold your fully extended legs straight out in front of you.
• Modification: Keep feet on the ground OR hold a tuck or straddle position.

L Sits

Finisher

• 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

•Clasp your hands. Extend your arm and reach forward to protract your shoulders.

•Flex your spine and isometrically pull your hands apart while keeping them clasped.

•Hold the stretch for 10-20 seconds and breathe deeply. Relax briefly and repeat for the allotted time.

Upper Back Stretch

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs.

Shoulder Flexion Stretch

• Hold onto a fixed object and hinge at the hips. 
• Shift your weight back and relax your shoulder and lat to feel the stretch.
• Breathe deeply. Twist / rotate + reposition your feet to alter the stretch.

*Switch sides every minute.*

Lat Stretch

Stretch Series

PKB [PHASE 1] Session 10: Presses & Rows

Juan

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

Kyle

Aeirus

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

Daniel

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.

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

Loved the rotational cleans. Challenging and Stabilizing!

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

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!

Erik

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 🏋‍♂️🏋‍♂️

Darick

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 10: Presses & Rows

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