Name: Playbook - Kellen Milad - PS [PHASE 1] Week 1 / Day 2: Lower Body
Uploaded: 2024-04-14T15:11:09.705Z
Duration: 60 min
Description: PS [PHASE 1] Week 1 / Day 2: Lower Body

Struggled in the best way possible. The perfect challenge.

Sanoe

Peter Kelly

Nadège

Awesome sets. Innocent but powerful and vitamin moves.

Karol

Daniel

Bry’Anne

Heike

Finisher was a little too much for me - decided not to do the squatting exercises at end

Greg

It was really great. Since I start combining your mobility drills with strength I've started progressing like never before. Before I used to get injured all the time!

Albert

Mala

Anuka

Great workout, well rounded set of exercises.

Aleksandra

Erik

Marie

Dennis

Super tough! Using odd objects for most lifts. Keeping it interesting!

Travis

Kari

Used by new weight set for this workout. Got the best workout I’ve had in a while!

Was Nice mate! As always ! Really enjoyed!

Gabi

Second time on pure strength, ready for a kettlebell program!

Zeek

Jake

I loved this one! 

Quick questions

1. I’m almost all in w your workouts. Planning on buying more equipment. Thinking in priority-bands, bench, 2 53pd kettle bells (I have 2 35pd currently), door frame pull up bar, karate mats. What you think?

Also, Tuesdays I run w an ultra marathon runner. I do 3-6 miles. What your opinion on long runs? My knees hurt from Tuesdays 5 miles.

Erwin

A lot of gym material was needed for this workout... It was said that we don't need much. I don't have this material home

Julien

Essam Alzaabi

Bien, creo q no entendí bien las repeticiones del último ejercicio, eran 5 ciclos de 15-12-9-6-6? Saludos

Kael

Jeff

Sore from day 1. Had a little trouble using dbs for hip raise and deadlift (no barbell at home)

Aaron Schwartz

AMAZING AND HARD AND I FEEL STRONGER... DEAD BUT STRONGER!

Maikoh

Chelsea

Subbed burpees with tuck jumps for the back crawls since my shoulders aren’t cooperating.  Made for a tough aerobic finisher!

Heidi

Can’t breathe. I’m dying. Be back tomorrow.

Doug

Amanda Cristiana Valladolid

Great. 

What video of yours do you recommend for the conditioning day/off? 

The recovery days I am doing your mobility ones.

Thanks.

Oytun Aykiran

The back sprawls at the end really “finished” me, lol.  Tough but great!

Perfect for my at home set up with  12kg kbs.

Quinn Brasel

Let's get this LEG DAY!

This lower body workout includes...
Kettlebell Swings
Loaded Hip Thrusts
Deadlifts
Flow

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

• 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 Bridge March

30 seconds each side.

• Lie on side, knees stacked with a forearm support.

• Press your hips forward and lift off the ground. 

• Lift your top leg and pause.

• Complete a set of lifts then hold. Sweep your top leg forward and back for 5 cycles.

Side Bridge Lifts

• 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

• Start in Low Kneeling + good posture.
• Flex your feet and lean back so knees become light on the ground.
• Draw back through the crease of hips to come to Deep Knee Bend
• Rise up to standing, on the way up put heels down as soon as possible.
• Reverse path to softly return to Low Kneel.

Kneeling 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 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

• Set up a long stance with upright posture. Hold a weight at your chest.
• Braced core. Stay in the ball of the back foot.
• Shift weight forward lowering into the front hip, allowing the back hip to fully extend.
• You may need to adjust the stance slightly. Keep your balance with a relatively even weight distribution front to back.
• Feel the compression of the front hip, stretch in the back hip.
• Press back up to middle. Perform all reps then switch sides.

8 reps per side.

Split Squats (loaded)

SuperSet A

• Place a barbell or any weight across your lap. 
• Elevate your upper back on a bench to increase ROM
• Secure the weight and drive your hips to the sky. Resist arching your spine. 
• Focus on strongly contracting your glutes. Hold the rep for 2-3 seconds.

Loaded Hip Thrusts

20 alternating reps

• Hold the weight securely at chest height or at your sides.
• Maintain braced core and good posture.
• Lean forward shifting weight to the front leg. Press through the platform to step up
• Avoid jumping from the back leg as much as possible.
• Center your weight over the platform and control your descent.

Loaded Step Ups

SuperSet B

•Use 2 kettlebells or dumbbells + a narrow stance. 

• Hinge at the hips and establish a strong grip + core braced, shoulders back, spine long.

• Press feet into the ground and drive hips forward to stand.

• Modification. Use a split stance to bias one leg at time.

Suitcase Deadlift

• Holding a dumbbell, kettlebell, or sandbag 
• Start in a single leg balance with braced core and shoulder back.
• Soft bend the standing leg and hip hinge - reach your back leg backwards.
• Lower the weight down below your knees w/o round your back.
• Press into the ground and drive your hips forward. Contract your glutes at the top. 

*8 reps each leg.

Single Leg Deadlifts

• Hold the bell in the rack position - cover up with the opposite arm for extra stability. Lateral lunge to that same side. Pause & stabilize.

• Step back to start. With your other leg, step across midline to crossover lunge. Pause & stabilize.

1 rep is one lateral, one crossover.
Perform 4 reps each side.

Loaded Lunge Combo

SuperSet C

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Pause and hold the stretch. Maintain a long spine an sink into the front hips
• Step back & switch sides.

Crawl 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

• 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 slightly, pivot on the balls of your feet. Rotate 180 or 360 degree.
• Step and repeat.

Crossback Squat + Spin

• Hold the deep squat position.
• Pry your hips open and shift  your bodyweight from side to side

Deep Squat

Flow Finisher | Lower Body Mobility

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

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

David Smith

Great upper body workout! Feeling it!🔥

Matt

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

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

Cassandra

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 2: Lower Body

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