Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 5: Squats & Presses
Uploaded: 2023-10-29T21:15:30.458Z
Duration: 60 min
Description: PKB [PHASE 1] Session 5: Squats & Presses

Bianca

Nicki

Andrés

Another bad ass workout 🏋️‍♂️!

Thomas

Brenn

What can i say: another super workout! This will be my last comment, but I’m going to keep the faith. 😊

Very good workout !! Thank you ☀️🐾

Marie

Erik

Travis

This workout focus on Squats & Presses. 

Keep your focus on quality of movement - especially in loaded movements & forward lean push ups. Modify as needed. Find the flow in the finisher. Stay mindful of your alignment and active engagement as you stretch.

•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

• 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 ground sitting to half kneeling to standing 
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Set your stance and stand up - maintain stability and lower body alignment. Avoid collapsing knee
• Step back to half kneel. Pivot the leg and sit back. Rock back and switch your figure four legs.

Figure Four 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

• 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

Mobility Warm Up

Basic loaded squat pattern, single-leg bias.

• Hold the bell by the horns at chest height and set up a narrow split stance. 

• Keep your core braced & shoulders back. Sit between your hips. 

• Keep even weight distribution on your feet. Maintain a long spine as you lower down, sitting to your back heel.

• Pause and own the bottom position. Brace your core and drive straight up to standing.

Kettlebell Goblet Split Squats

• 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

SuperSet A

Perform this combination on one side, then switch arms on the next round.

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.*

Kettlebell Rack Squats

• 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.

*Perform 5 reps.*

Kettlebell Overhead Press

SuperSet B

• Hug the bell and roll onto your back. Press to lock out.

• Keep your knees bent, feet planted, core braced and lower back glued to the ground.

• Maintain tension for stability as you lower the bell, elbow at about a 45 degree angle from your body. Touch your triceps to the ground and press.

*Perform 8 reps each side.*

Kettlebell Floor Press

• 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

SuperSet C

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

• 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

• 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.

• Explode off the ground, optional hand clap.

• Focus on shoulder stability and smooth mechanics during the eccentric. 

• Modify: Perform the push up at an incline.

Explosive Push Ups

Finisher

Focus on deep breathing as you explore each stretch.

• 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

Prone Scorpion Stretch

• Knee Hand position to start, extend one leg out to the side.

• Maintain a long spine. Spread the floor with your legs to create the stretch. 

• Rock and reach to mobilize.

*2 minute each side*

Adductor Stretch

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time. Use a blend of active and passive stretching strategies - isometric contraction & relaxation. 

*2 minutes each side.*

Half Kneel / Half Split (stretch)

Stretch Series

PKB [PHASE 1] Session 5: 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.

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

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 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 🏋‍♂️🏋‍♂️

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 5: Squats & Presses

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