Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 11: Cleans & Single Leg
Uploaded: 2023-10-29T21:15:30.605Z
Duration: 60 min
Description: PKB [PHASE 1] Session 11: Cleans & Single Leg

Loved the rotational cleans. Challenging and Stabilizing!

Drew

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

Bianca

Brenn

Joseph Berglund

Travis

Excellent as always-love the incorporation of pushing/pulling in different planes!

Quinn Brasel

This sessions focuses on Cleans and Single Leg  strength & stability.

Adapt the reps based on your energy levels and available weights. Prioritize quality of movement by being mindful of your alignment and connecting with the target muscles - posterior chain & back.

• Strong stance. Pelvis level, bottom ribs dropped.
• Take your arms through a full range of motion at the shoulder.
• Coordinate your breathing with the movement as the heat builds.
•  If you experience any clicking or grinding, modify the ROM or work one arm at a time.

Arm Circles

• Hold a thin resistance band 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

• 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.

Crossback Squats

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

Single Leg Ground Touches

Mobility Warm Up

Switch sides each round. 3 rounds per side.

The single arm 1.5 Swing. Hold the bell with the arm opposite the front leg. Slight rotation of the torso will keep the bell on a safe trajectory, avoiding the knee.

• Set up an 80/20 stance - one leg grounded strong, the other a light support.

• 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 focusing on the front leg.

• 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 the main leg.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” 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 1.5 Swing (1-arm)

• Start in a split stance. Clean the bell with the arm opposite the front leg. Maintain a strong core and long spine.

• Establish stability with the bell in the rack position. Step back leg forward and lower into a lunge.

• Step back, drop the bell and re-clean.

Kettlebell Clean to Lunge

SuperSet A

• Start with the bell at chest height - one hand on the end of the handle, the bell resting in the other palm.

• Lightly push the bell away, extending your arm so the bell swings between your legs.

• Reach your free arm behind your legs to catch the open end of the kettlebell handle. 

• Keep core strongly braced. As you drive your hip and stand up, pull the bell around and catch in the palm.

Kettlebell Figure 8 Catch

• 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

• 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

The key is tension - squeezing the handle and squeezing the arm into the body. 

• Hike the bell back with a neutral grip.

• Drive your hips to create the momentum, curl your arm and catch the bell end up.

• Keep your eyes on the bell to help the balance. Use tension to stabilize & control. Assist with your other hand if necessary. Hold for 5 seconds. Repeat.

Kettlebell Bottoms Up Clean

• From a single leg hinge position, row with the arm opposite your standing leg.

• Keep your hips level & core strongly braced.

• Drive your elbow back with each row. Retract your shoulder blade each rep - use your free arm as a counterbalance.

Kettlebell Single Leg Rows

SuperSet C

8 reps per side

•From the rack position, rotate your shoulders and pivot on your feet.

•Cast the bell away and rotate to let it swing across your body.

•Keep your core strongly braced and hinge forward to clear your knees.You can pivot & rotate your same side leg or keep the rotation to your shoulders.

•As the bell returns, rotate your hips the opposite direction and guide the bell back to the rack position.

Kettlebell Rotational Clean

Progression: split stance > back leg knee bent > back leg straight.

• From standing, reach your back leg back as you hinge at the hips.

• Maintain strong grip, shoulders back, core braced. Hips and shoulders stay level - resist rotation.

• Press standing leg into the ground and drive hips forward to stand tall - weight stacked over your front heel. Optional: step forward for extra glute contraction.

*Perform 7 reps each side.*

Kettlebell Single Leg Deadlifts

Series D

• Start in a Side Sit position.
• Maintain a long spine, twist towards your front leg. 
• Plant your hand across your thigh and rotate through your shoulders.
• Extend your arm to reach across your body. 
• Untwist. Switch your hips. Repeat.

Side Sit Rotation 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.

*Switch cross every minute.*

Cross Sit / Cross Over Sit (stretch)

• Place soles of feet together. Maintain long spine.
• Actively press feet together and/or pull knees down towards the ground.
• Move your feet closer to or further from your hips.
• Use pressure from hands or weights for additional stretch. Bolster hips if flexibility is limited.

Butterfly Sit (stretch)

•Step one leg forward, lift your toes, and draw your hip back into socket for a hamstring stretch. Keep your shoulders back and spine long. Work here or move on

•Extend your split stance. Fold forward with an anterior pelvic tilt. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Draw your hip back into socket and engage your quad to stretch the hamstring. 

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

*2 minute each side.*

Split Forward Fold Stretch

Stretch Series

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

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.

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

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 11: Cleans & Single Leg

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