Name: Playbook - Kellen Milad - PS [PHASE 1] Week 1 / Day 1: Upper Body
Uploaded: 2024-04-14T15:11:09.701Z
Duration: 60 min
Description: PS [PHASE 1] Week 1 / Day 1: Upper Body

Juan

Really good and very challenging. I wasn’t sure if I should rest in between each exercise or between each round of the exercises.

Leslie

Bjorn

Peter Kelly

Jake

Aeirus

Finisher is always so hard after the supersets! Great workout

Nadège

Any alternative for the pull up bar ones? Thanks

Andrea

Daniel

Bry’Anne

First day back to working out. It was good.

David Smith

I modified the warm up. It was a fun one, my dude

Darick

Matt

Bruce Thành

yaron alon

Nice feeling during training and afterwards💪🏽

Kavi / Filipe Moura

Rolando

Great workout. I love how amazing my body feel afterwards.

Aleksandra

Michael Escalante

Bernardo

Loved the variation of strength and mobility. Fun workout!

Dennis

First time trying this out. Definitely different. Looking forward to seeing what it brings!

Travis

Tried Nick Bare’s workouts, but quickly learned his workouts have nothing on yours. Loved Pure Strength, so doing it all over again! Thank you for the life changing inspiration only you bring, Kellen! Let’s gOOOO!!!

Cassandra

martin

Devon

Amazing! This is exactly what I’ve been looking for for years. Can’t wait for tomorrow! Any diet advice?

Grady Wirth

More movements that elevate the heart rate in between exercises from time to time, helps to keep the pace up and the workout interesting.

Callin

Adrian

Dahlin Sabey

Great start to the week! I just started using the app... Is there any way to write down the weights I used to each workout to track progressive overload ?

Ariel

Thank you! I’ve been following you on YT for sometime and finally getting to your playbook. Great workout and can’t wait for tomorrows lower lower body.

Jetverde

Starting over again after 4 weeks mostly off doing PT for knee and shoulder, so this was tough all over again.  My PT thinks your training program is excellent, btw!  Thanks for everything you do for your tribe.  Your recent emails and posts about finding the play in the effort is so spot on and helpful.

Heidi

Kelley you’ve been super helpful

I did this workout in a nearby playground and ripped one of my hand open like I do in cf. any way to avoid that?

Also, I’ve been thinking about getting a pull up bar but like the idea of using gymnastic rings on trees and other surfaces like that. Pre covid I was pretty efficient in pull ups and bar muscle ups. I use to be able to do ring muscle ups. I’d like to develop that strength back 

Also last thing I promise.

Here’s my schedule I’ve been following 
Walk daily 20-45 min-first thing in morning 
4x a week strength training w your pure strength workout 
30 min of flow daily-either 2 daily doses or I’ve been starting your 30 min primal movement flow 

What you think?

Im thinking of walking w my vest that’s 5-20 pounds in the morning 

Hope you’re well. Thanks for all your help. 

Im a pastor of a college ministry in Orlando, Florida And wrote a sermon today based on your mindful philosophy. Part of the sermon talked about it. I’ll send it over if you want to read that section. 

Peace to you!

Erwin

Knee tuck alternative for beginners? Partial? Thanks

Essam Alzaabi

Esteban

Amanda Cristiana Valladolid

Paul Aherne

Jeff

Explain the workouts better and let the user know he need certain equipment ahead of the workout.

Joshua

Aaron Schwartz

Emily

Upper Body! Let's go!

This workout includes...
Chest Press
Push Up & Dips
Pull Ups
Core Work

Make any necessary modifications to the exercises or equipment, as needed.

•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 Under Transition

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

Scapular Push 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

• Anchor resistance band to a pole or door.  Choose bilateral or unilateral rows.
• Assume a standing or half kneeling position - get rooted into the ground. 
• Grip the band and drive your elbows back retracting your shoulders with each rep.
• Pause at the end of each pull and contract your lats.

Resistance Band Rows

Mobility Warm Up

Can be performed on the floor or on a bench.

• Keep knees bent, core braced - lower back glued to the ground.
• Keep your shoulders flat to the ground and stable through the ROM.
• Perform a strong press (concentric) with a controlled eccentric lowering (4-count lower).
• Keep the weight moving at a consistent speed from the start of the set to the finish.
• Optional: mix up your patterns between simultaneous and alternating presses. this will increase time under tension.

Ex. 6 double presses + 6 one-arm presses. for 12 total each arm.

Chest Press

• 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 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.

*12 alternating reps.*

Crawl Kick Thrus

Push Series

• Start in active hang position - shoulders plugged in, pelvis level, core engaged.

• Strong pull to bring your chest to the bar. Drive your elbows back with each pull

• Vary your grip and the width of your hand placement.

• Modify the movement with assistance from a chair or a resistance band.

Pull Ups

• Position yourself underneath a horizontal bar.
• Shoulder-width grip. Can be pronated or supinated.
• Keep shoulders drawn down, set & stable. Pull chest to touch the bar.
• Lower down to fully extended arms. Maintain core stability & body alignment through the movement.

Inverted Rows

• Set up in a strong hip hinge position - weight evenly distributed on soles of feet. Long spine & braced core. Lats engaged.
• Press into one handle, pull with the opposite arm. Drive you elbow to the sky - shoulder externally rotates. Maintain good posture.
• Pause for a moment at the top of the row. Squeeze your lat.

Alternating 1-arm Rows

Pull Series

Perform with barbell or dumbbells.

• Set up a strong stance with pelvis level, core braced, and, shoulders back.
• Create full body tension and curl the weight. Focus on a contract at the top of the movement.
• Lower the weight under control all the way to full extension.
• Powerful concentric + controlled eccentric: 4-count lower

Standing Biceps Curls

• Position yourself between two chairs. Press position with locked out arms.
• Keep shoulders stable and depressed. Slightly lean forward and lower into the dip.
• Avoid allow your shoulders to drift upwards. Keep your neck long.
• Can be performed bodyweight or with load (dip belt).
• Modification: Assisted Dip - keep feet in contact with the ground to assist the movement.

Dips

Push / Pull SuperSet

• 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

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

Stay low or elevate your hips. Focus on a smooth transition from hands to feet - land softly, no impact.

•Start in Deep Knee Bend.
•Reach to the side and plant hands.
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands.
•Land as softly as possible.

Lateral Shuffle Crawl

• 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

Core Finisher

PS [PHASE 1] Week 1 / Day 1: Upper Body

Struggled in the best way possible. The perfect challenge.

Sanoe

PS [PHASE 1] Week 1 / Day 2: Lower Body

Santiago

PS [PHASE 1] Week 1 / Day 3: Upper Body

PS [PHASE 1] Week 1 / Day 4: Lower Body

PS [PHASE 1] Week 2 / Day 1: Upper Body

PS [PHASE 1] Week 2 / Day 2: Lower Body

De nuevo agradecido Kellen, me encanta tu forma de trabajar el cuerpo. Con ganas de la siguiente sesión.

PS [PHASE 1] Week 2 / Day 3: Upper Body

Nuevamente, una sesión intensa pero muy divertida. 
¡Muchas gracias Kellen!

PS [PHASE 1] Week 2 / Day 4: Lower Body

Un pasito más para completar esta rutina maravillosa

Some drills to get to btw handstand before hand would have been great, I can't perform the exercise at all for now. But great workout nonetheless!!

PS [PHASE 1] Week 3 / Day 1: Upper Body

Finisher was something!! Loved this workout

Love these workout bro. If you ever get time to add some new lower & upper split workouts it would be a great addition. Thanks

PS [PHASE 1] Week 3 / Day 2: Lower Body

Sumando una sesión más
De nuevo, muchas gracias Kellen

PS [PHASE 1] Week 3 / Day 3: Upper Body

Aziz Garwan

Ritwick

PS [PHASE 1] Week 3 / Day 4: Lower Body

Great upper body workout! Feeling it!🔥

PS [PHASE 1] Week 4 / Day 1: Upper Body

PS [PHASE 1] Week 4 / Day 2: Lower Body

Hey where did you get green pants and the black ones on the last round. And awesome workout!!

Tymothy

PS [PHASE 1] Week 4 / Day 3: Upper Body

My wife and I adore your workouts 🩵💙🩵💙

Katrin

Bill

PS [PHASE 1] Week 4 / Day 4: Lower Body

👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

PS [PHASE 2] Week 1 / Day 1: Upper Body

PS [PHASE 2] Week 1 / Day 2: Lower Body

PS [PHASE 2] Week 1 / Day 3: Upper Body

Erik

PS [PHASE 2] Week 1 / Day 4: Lower Body

John

PS [PHASE 2] Week 2 / Day 1: Upper Body

Those pistol squats kill me. In the best way possible

PS [PHASE 2] Week 2 / Day 2: Lower Body

PS [PHASE 2] Week 2 / Day 3: Upper Body

PS [PHASE 2] Week 2 / Day 4: Lower Body

Michael Ronzullo

PS [PHASE 2] Week 3 / Day 1: Upper Body

PS [PHASE 2] Week 3 / Day 2: Lower Body

Hey the dips has the vid of you doing pull ups

Andre Resendiz

PS [PHASE 2] Week 3 / Day 3: Upper Body

Not sure whether I cheated, only did 2 x descending ladder on goblet/swings. Don't think I could have done 10x. Enjoyed it though 👍👍

PS [PHASE 2] Week 3 / Day 4: Lower Body

PS [PHASE 2] Week 4 / Day 1: Upper Body

PS [PHASE 2] Week 4 / Day 2: Lower Body

PS [PHASE 2] Week 4 / Day 3: Upper Body

I hate rfe split squats 😁😁👍🏻👍🏻

PS [PHASE 2] Week 4 / Day 4: Lower Body

Una rutina que tenía ganas de completar apenas la estaba viendo el día anterior al entrenamiento. Muy completo, ¡mañana más!

PS [PHASE 3] Session 1: Push / Squat

PS [PHASE 3] Session 2: Complexes & Flow

Cory

PS [PHASE 3] Session 3: Mobility & Core

PS [PHASE 3] Session 4: Pull & Hip Hinge

Se siente mucho en los antebrazos.
Una buena rutina para empezar la mañana lleno de energía.

PS [PHASE 1] Week 1 / Day 1: Upper Body

Community

More workouts from Kellen Milad