Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 8: Flows & Complexes
Uploaded: 2023-10-29T21:15:30.563Z
Duration: 60 min
Description: PKB [PHASE 1] Session 8: Flows & Complexes

Will

Maria Cristina Zago

Bianca

Paired this workout with listening to Beautiful Practice. Perfect!

Matt

I like everything that turns into an HIIT!

Andreas

Brenn

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.

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

• 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

• 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

• Lie on your back, Supine Tuck position.
• Extend one leg. Bring your opposite knee & elbow to touch. Squeeze this connection.
• Alternate sides. Maintain your core connection, keep your lower back glued to the ground.
• Maintain a steady tempo and full ROM.

Supine Cross Crawl

Flow Series 1

• 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 (Right Arm)

• Hold the weight at chest height.
• Brace your core and sit between your hips
• Hip creases should break the plane of your knees.
• Bring your elbows to touch inside your knees.
• Keep your spine long & core braced. Stand up tall & proud.

Goblet Squats

Kettlebell 1-arm Swings (Left Arm)

• Start in a strong crawl position with the kettlebell set in front of you.
• Grab the KB - pick up and pull it back towards your lower body.
• Pull the KB back forward & switch sides.

Kettlebell Crawl Transfers (Fwd/Back)

KB Complex 1

• 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 a Foot Hand Crawl position. Sit hips back to heels.
• Shift weight forward. Press into the ground jump feet forward to squat.
• Pause in the Deep Squat 3-5 seconds. Maintain a braced core and long spine.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

• 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 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

Flow Series 2

• Start with the bell at chest height - one hand on the end of the handle, the bell resting in the other palm.

• Lightly push the bell away, extending your arm so the bell swings between your legs.

• Reach your free arm behind your legs to catch the open end of the kettlebell handle. 

• Keep core strongly braced. As you drive your hip and stand up, pull the bell around and catch in the palm.

Kettlebell Figure 8 Catch

• 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 (Right Side)

Kettlebell High Pulls (Left Side)

KB Complex 2

• 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.

*30 seconds each side*

Side Sit (stretch)

•Sit tall with legs fully extended and actively open. Bolster your hips if necessary.

•Engage your legs and core. Lean from the hips. Reach your legs away and press down into the floor as you reach forward.

•Use a combination of gentle bouncing and static holds to build mobility.

Straddle Stretch

• Inverted Crawl position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.

Inverted Bridge Reaches

• Cross Sit + fold forward to stretch. 3-5 seconds. Switch sides.
• Rotate towards the bottom leg. Turn your body and plant your hands.
• Elevate your hips to transition to a high hip crawl. Hold 3-5 sec.
• Sit back and rotate back to cross sit.

Cross Sit to High Hip Crawl

Stretch Flow

PKB [PHASE 1] Session 8:  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

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 🏋‍♂️🏋‍♂️

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 8: Flows & Complexes

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