Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 16: Flows & Complexes
Uploaded: 2023-10-29T21:15:30.676Z
Duration: 60 min
Description: PKB [PHASE 1] Session 16: Flows & Complexes

3rd time through and starting right over again.

Bianca

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

Darick

Brenn

Great workout Kellen! Appreciate the content.

Travis

This workout features PRIMAL FLOWS & KB Complexes. 

Take the time to make smooth through and between each bodyweight pattern. For the kettlebell movements, use a lighter weight and focus on fluidity and technique.

• Start in Low Kneeling + good posture.
• Flex your feet and lean back so knees become light on the ground.
• Draw back through the crease of hips to come to Deep Knee Bend
• Rise up to standing, on the way up put heels down as soon as possible.
• Reverse path to softly return to Low Kneel.

Kneeling Get Ups

• 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

• 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*

Inverted Crawl

• 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 Sit Hip Switches

Flow Series 1

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

Switch sides each rep

• Clean the kettlebell to the rack position

• Set up a strong, balanced stance. 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. Cast the bell away and re-clean.

Kettlebell Clean & Press (Alternating)

Switch sides each rep

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 7 reps each side.*

Kettlebell Rack Squats (Alternating)

KB Complex 1

• Half Kneeling position to start.
• Root into the ground and brace your core. 
• Jump & switch your leg position. 
• Pause to find stability then gently lower your knee to touch the ground.
• Singles or consecutive jumps.

Half Kneeling Switch

Stay low or elevate your hips. Focus on a smooth transition from hands to feet - land softly, no impact.

•Start in Deep Knee Bend.
•Reach to the side and plant hands.
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands.
•Land as softly as possible.

Lateral Shuffle Crawl

Compound movement. Break it down & gradually build it up with speed and smoothness.

• Start standing. Lower down, plant hands and sprawl back to a crawl position.
• Shift your weight laterally and roll across your hips.
• Return to crawl position. Pop up to standing.

Sprawl to Hip Roll

Flow Series 2

*Perform 10 reps each arm.*

•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

*Switch sides each rep*

• Lying supine, press the bell. Same side leg bent. Opposite arm at a 45 degree angle. Keep your eyes on the bell

• Press through your flat foot and drive your hip to roll up to you elbow.

• Press up to a locked out arm. Lift your hips off the ground and tuck your straight leg and place your knee underneath your body.

• Rise up to half kneeling. Set your hips to face straight ahead. Tuck your back toes, transition to standing.

• Reverse the path. Step back, lower to your knee.
Pivot your back leg inward, hinge at the hips plant your hand on the ground in-line with the knee.
Lift the knee and kick your straight leg through to sit. Lower to the elbow, lower to your back.

Kettlebell Get Ups (Alternating)

KB Complex 2

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

• 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

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Wave

Stretch Flow

PKB [PHASE 1] Session 16:  Flows & Complexes

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

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 16: Flows & Complexes

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