Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 3: Cleans & Single Leg
Uploaded: 2023-10-29T21:15:30.371Z
Duration: 60 min
Description: PKB [PHASE 1] Session 3: Cleans & Single Leg

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

Andrea

Daniel

Darick

Quite hard. No stretch or cool down in the program. I have one question, do I have to choose between super set A or B or do I have to do both? Same question for the finishers both or one of the two? Thank you in advance for the answers.

Brenn

I‘m super happy I discovered your workouts! They’re exactly what I needed on my journey to a more playful and holistic approach to exercise and physical health. I’m really grateful for your work! Keep it coming. Have a nice weekend! Paul

Matt

Love the rolling! Great movement to break up the norm!

itaal

Super workout!
You have a slackline in your gym, it's awesome! 
I love slacklining, been training during the summer, I can do 9 steps!

Marie

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

Make adjustments to the reps, if necessary. You want to elicit a training effect while keeping your form on point. A solid general rule is to avoid failure and stop a set with 2-3 good reps left in the tank. 

Bring mindfulness to the warm up & finisher movements to make the sequences flow.

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

• 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

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

Work basic lunges in a variety of directions. Focus on maintaining balance and stability as you step into and out of the lunges.

• Start on one leg. Lunge forward, diagonally, laterally, rotationally, and across your body. Switch sides.

• As you become more familiar with the different angles. Add complexity. Alternate from side to side. Randomize the angles.

Multiplane Lunges

Mobility Warm Up

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 10 reps each side.*

Kettlebell Cleans

SuperSet A

Switch sides each round. 2 rounds per side.

• 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

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

• 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

• Single-leg squat variation when your back leg is held behind you. Work to touch your back knee to the ground.
• Work within your active ROM. 
• Reach your arms forward for additional counterbalancing.
• Use a chair or PVC pipe for assistance in deepening the movement

*7 reps each leg*

Single Leg (Hover) Squats

SuperSet C

40 seconds WORK / 20 seconds REST between movements + 60 seconds rest at the end of the round.

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 every 5 reps.*

• 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

• 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

• 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 Leg Swing Jumps

Finisher

•Clasp your hands. Extend your arm and reach forward to protract your shoulders.

•Flex your spine and isometrically pull your hands apart while keeping them clasped.

•Hold the stretch for 10-20 seconds and breathe deeply. Relax briefly and repeat for the allotted time.

Upper Back Stretch

• 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

• Set up a Side Bent Sit position with good posture. Hold for the allotted time.

• Hinge forward, twist, and reach at different angles. Maintain deep relaxed breathing

• Explore the position and emphasize the stretches that feel best for your body.

*Switch sides every minute.*

Side Sit (stretch)

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*2 minutes each side.*

Half Kneeling (stretch)

Stretch Series

PKB [PHASE 1] Session 3: 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

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!

Travis

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 3: Cleans & Single Leg

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