Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 13: Squats & Presses
Uploaded: 2023-10-29T21:15:30.632Z
Duration: 60 min
Description: PKB [PHASE 1] Session 13: Squats & Presses

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

Bianca

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

Travis

Erik

This workout focus on Squats & Presses. 

Keep your focus two main things:
1. Quality of movement - stay present with each set and rep and pay attention to the details.
2. Alignment & tension for creating proper stability (& safety) throughout the strength work.

• 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 Half Kneel, post your arm on the side of the down knee. 
• Shift your bodyweight supporting yourself on your knee and same side hand.
• Draw your other knee in towards your chest and then kick outward. Fully extend your hip with each kick.

*Switch sides every 5 reps*

Half Kneeling Side Kicks

• Balance in an opposite hand foot tripod position.
• Drop into the shoulder and press through the floor
• Keep your arm locked out through the set.
• Optional: Integrate some crawling steps between sides.

*Switch sides every 5 pulses*

Tripod Shoulder Pulse

• Start standing. Hinge at the hip and lower your COG.
• Plant your hands on the ground and walk out to a crawl position.
• Keep your spine long, hips and head level, knees low to the ground.
• Take several crawling steps.
• Walk your hands back and transition to a split squat. Stand up

Crawl Get Ups

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

Mobility Warm Up

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

•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

Series A

Perform 7 reps per side.

• Set up a strong, balanced stance - standing, half kneeling, or tall kneeling. Keep pelvis level, glutes and core braced.

• Hold the bell in the rack position, squeeze the handle hard and squeeze the bell into your body before driving the bell overhead.

• Avoid excessive spinal arching. Your press 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.

Kettlebell Overhead Press

Perform 7 reps per side.

Unilateral loaded squat pattern. Builds lower body strength & core stability.

• Hold the bell in a rack position - vertical forearm holding the bell tight to your body.

• Set up a natural stance. Keep your core braced & shoulders back. Sit between your hips. 

• Maintain a long spine as you lower down. Hold your shoulders square or use your free arm to stabilize the bell.

• Pause and own the bottom position. Brace your core and drive straight up to standing. Pay attention to your lower body alignment.

Kettlebell Rack Squats

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

• Press the bell overhead. Align your body underneath - opposite leg will be light on the ground.

• Keep your eyes on the bell. Rotate your shoulders toward the bell. 

•Hip hinge and slide your free arm down your same side leg. Soften your knees, keep your spine long and core braced. 

• Eyes on the bell. Support arm stays in vertical alignment. Strong core. Press up to standing start position.

Perform 7 reps each side.

Kettlebell Windmills

SuperSet C

• 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. Repeat for prescribed reps.

Kettlebell Figure 8 Catch

• 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.

• Start in a crawl position. Sit hips back to your heels.
• Shift weight forward - extending legs.
• Lower down into a push up (knees or full).
• Press back up and sit back to your hips.

Shifting Push 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

Finisher

Focus on deep breathing as you explore each stretch.

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Allow the reach of your leg to pull you through the roll over
• Touch the ground for a moment then reach your free arm back across your body to reverse
• Move slowly and control the complete range of motion.

Crawl Roll Overs

• 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

• 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

• From Prone Lying, plant your hands outside your chest and draw your shoulders back.

• Use the strength of your back to lift upwards, pressing your arms to lock out to assist the range of motion.

• Keep your shoulders drawn back and chest open. Use active strength through the movement - don't force your body through the range of motion.

Prone Spinal Extension

Flow Stretch

PKB [PHASE 1] Session 13: Squats & Presses

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

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

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 13: Squats & Presses

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