Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 15: Cleans & Rows
Uploaded: 2023-10-29T21:15:30.669Z
Duration: 60 min
Description: PKB [PHASE 1] Session 15: Cleans & Rows

Bianca

🏋‍♂️🏋‍♂️One more 🏋‍♂️🏋‍♂️

Darick

Anonymous

Felt really long but good as always!! Didn’t complete the finisher and will leave for a separate workout tomorrow as I was feeling too done after the set C. One more workout to go!!!

Elektra

Tough! Good way to finish the series (went out of order this week due to time). Cant wait to go back through it! Hopefully can add some variations to some of the movements.

Travis

In Session 15 we're working cleans, rows, and high pulls.  Workout finishes with a slow flow stretch.

• 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

•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

• Plank position shift weight back to High Hip Crawl position.

• Reach one arm to your opposite foot. Rotational stretch.

• Shift weight forward to plank. Shift weight back and switch side on the reach.

High Hip Diagonal Reaches

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

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs drawn down, hips in full extension - glutes braced.
• Draw one knee in towards chest. Maintain the full hip bridge on one leg.
• Pause and switch sides.

Supine Hip Bridge March

Mobility Warm Up

• Start in a strong crawl position with the kettlebell set in front of you.
• Grab the KB - pick up and pull it back towards your lower body.
• Pull the KB back forward & switch sides.

Kettlebell Crawl Transfers (Fwd/Back)

Modification: Elevate hands on a bench (easier) Elevate feet on a bench (harder).

• 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.

• Key point: Press all the way back up into full shoulder protraction.

• Key point: Elbows should be at a 45 degree angle from your body for optimal shoulder stability. Avoid keeping elbows too tight with internally rotated shoulders.

Push Ups

•Rock back and generate enough momentum to transition into a Squat Get Up.

•From standing, plant your feet and establish your balance. Perform a jump.

• Land softly, sit down, and rock back to repeat.

•Add variation through footwork and changes of orientation.

Rolling Get Up + Jump

Series A

Perform a set of single-arm swings > set of cleans > set of rack squats with little to no rest between movements. 
Switch arms every round. 3 rounds per side.

The 1-arm Swing is driven by dynamic hip extension and requires greater grip and core stability. *10 reps / side.

• With the bell in front of you, start in a hip hinge with a strong grip on the handle & shoulders square and set stable

• 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

• 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.

*Perform 6 reps.*

Kettlebell Cleans

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.

*Perform 6 reps.*

Kettlebell Rack Squats

• 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.

*Perform 8 reps each arm.*

Kettlebell 1-arm Rows

Series B: KB Complex

Switch sides every round. 3 rounds per side.

• Set up & start just like you would for a 1-arm swings. Begin with a 1 or 2 swings to build some momentum. 

• Drive your hips to send the bell up. Allow your elbow to bend and guide the bell upwards.

• As the bell elevates, slightly pull back - retracting your shoulder blade.

• Slightly push through the bell out as it falls. Catch the bell in your hip hinge and repeat.

Kettlebell High Pulls

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 3-5 seconds. Repeat.

*Switch sides every 5 reps until 20 total reps.*

Kettlebell Bottoms Up Clean

SuperSet C

• Use two dumbbells or kettlebells.
• Set up a strong plank: full tension + open stance + locked out arms 
+ with a strong grip on the handles.

• Press into one handle. Row with the opposite arm - drive your elbow to the ceiling. 

• Keep hips stable. Rotate through your shoulder with each pull.

Renegade Rows

• 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

*50 steps*

Foot Hand Crawl

• 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

Finisher

• 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 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

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

• 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

Flow Stretch

PKB [PHASE 1] Session 15: Cleans & 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

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!

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

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 15: Cleans & Rows

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