Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 2: Presses & Rows
Uploaded: 2023-10-29T21:15:30.356Z
Duration: 60 min
Description: PKB [PHASE 1] Session 2: Presses & Rows

Jake

Hadn’t trained like this in years! Apparently even my 46 year old self can still kill it! Kinda 🤣

Angela

Great full body strength workout! I needed it!

Michael Escalante

Cedric

I modified the warm up. It was a fun one. Thanks!

Daniel

That was made for grapplers! Super awesome fantastic! 💪❤️🤙🏿

First workout of yours! Feels very fun and intuitive. Excited for more. Thank you!

Bryanna

Darick

Naomi

Brenn

I thought I was finished once I got to the pull up hang…I was wrong and slightly upset 🙃🥲 great workout though!!! 🥵🥵🥵

Morgan

Jeffrey

Couldn’t do the KB floor press, but liked the workout other than that.

Zeek

OMG so good! Loving these new workouts!
I hope I gave you 5 stars yesterday, my phone is dead with a pixel hemorrhage lol I could barely see the screen last night! 
I borrowed my housemate's tablet for tonight, picking up my new phone tomorrow!

Marie

Travis

This session focuses on basic pushing and pulling. 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.

• 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

A practical Get Up technique especially for self-defense application. Make sure you stand up with a wide, stable base of support.

• From Supine, roll up to a posted arm.
• Press through your hand and opposition foot.
• Draw your straight leg underneath your body.
• Step into a wide stance & stand up
• Reverse the path. Hinge. Plant one hand. Kick thru with your same side leg.

*10 reps. alternating sides.*

Tripod Get Ups

• 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

• 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

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Release the same side hand from the ground and extend into the reach & stretch.
• Plant the hand, step back, switch sides.

*8 alternating reps*

Crawl Lunge + Reach

Mobility Warm Up

2 reps per side.

• 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

• 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

• 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 A

• 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.

*Perform 10 reps each side.*

Kettlebell High Pulls

• 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.

*Perform 5 reps per side.*

Kettlebell Clean & Press

• Start in a strong push up plank with wide hand placement.
• Shift weight to one side and lower down into the push up - grip the ground and maintain control & shoulder stability.
• Push up and shift to the other side.
• Alternative: Stay low & shift from side-to-side.
• Modification: Space feet apart or use an incline.

Archer Push Ups

Series 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 a strong active hang - shoulders depressed, core braced, pelvis level.
• Rotate your hips and tuck your knees to your chest.
• Tuck and lift your hips up. Rotate over to the other side.
• Extend your legs and reverse the movement (opposite direction)

Hanging Circular Knee Tucks

• 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

Series C

• 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

• 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

• 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 2: 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

Couldn’t do the finisher, it was just too much for me but excellent workout. Thank you

Andrea

PKB [PHASE 1] Session 3: Cleans & Single Leg

Bianca

Loved it! Current knee injury limited me in deep flexion so I did ground-seated reaches instead of deep squat reaches.

My favourite combo yet. Love the body weight KB combos. It’s a very well rounded program thank you

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!

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 🏋‍♂️🏋‍♂️

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 2: Presses & Rows

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