Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 6: Swings & Get Ups
Uploaded: 2023-10-29T21:15:30.473Z
Duration: 60 min
Description: PKB [PHASE 1] Session 6: Swings & Get Ups

My favourite one yet in this series. Especially the snatch windmill block! As always had a blast working out ‘with’ you.

Bianca

Got through it, not easy on your harder days but it is worth it

Andrea

Thomas

That was a sneaky core workout the whole way through! Love it man!

Travis

Mike

Good good. 

Perhaps some chair dips between get ups? 

I find working muscle groups opposite of say traps in the getups helps relieve tension in the neck. 

Thanks again!

Denver

cortney

The second round of get-ups in this workout were a nice challenge.

Garrett

As if my core wasn’t already shot... 40 long rolls!

The swing and the get up are arguably the two most valuable of the kettlebell movements. They complement each other perfectly as the swing is ballistic & the get up emphasizes slow strength - stability & control. 

Master these two movements and you'll have a great foundation for strength & athleticism.

• 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

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

Focus: Create a dynamic stretch across the diagonals of your torso.

Key: Drive the movement with the rotation of your hips. Keep your core properly braced to avoid too much torque.

•Start in a slightly offset stance. Arms drawn back by your right ear.
•Brace your core, rotate your hips and dynamically swing your arms down diagonally across your body.
• Sink into your hips to absorb. Draw you arms back, stand, and repeat.

*30s each side.*

Diagonal Swings

• From standing. Step one leg back and across the midline of your body.
• Lower down into a Cross Squat so the knee of the back leg touches the outside of the opposite calf.
• Pause in the squat. Maintain long spine and shoulders back. 
• Rise up and step out. Repeat or switch sides.

Crossback Squats

•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

Mobility Warm Up

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

• 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*

Foot Hand Crawl

SuperSet A

*2 reps each 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.

*Perform 2 reps each side or alternate sides.*

Kettlebell Get Ups

• 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

SuperSet B

Perform 10 reps each side.

•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

Perform 7 reps each side.

• Press the bell overhead. Align your body underneath - opposite leg will be light on the ground.

• Keep your eyes on the bell. Rotate your shoulders toward the bell. 

•Hip hinge and slide your free arm down your same side leg. Soften your knees, keep your spine long and core braced. 

• Eyes on the bell. Support arm stays in vertical alignment. Strong core. Press up to standing start position.

Kettlebell Windmills

SuperSet C

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Hold. 
• Create a small rocking action from your lower to mid back.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Rocks

• Start in a Supine Tuck position with a light rocking action.
• Rock forward using your arms for additional momentum.
• Pull your feet in close to your hips. Shift your weight over your feet to transition into a deep squat. 
• Stand up. Sit down and use this momentum to string together consecutive reps.
• Modify: Use your hands to assist OR bolster your hips.

Rolling Squat Get Up

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

Crawl Kick Thrus

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Arch Ups

Flow Finisher

Work with this sequence for the allotted time:

• High Hip Crawl / DWD - pedal feet. Hold and stretch hamstrings and calves + alternating leg lifts.

• Shift forward to Plank position. Perform alternating knee tucks

• Press hips to floor & keep shoulders back. Open into spinal extension

• Brace core and hollow your body as you shift weight into a back-loaded crawl - arm stretching forward. Repeat the flow.

Plank Flow

• 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 Bent Sit (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 6: Swings & Get Ups

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

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

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

🏋‍♂️🏋‍♂️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 6: Swings & Get Ups

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