Name: Playbook - Kellen Milad - PS [PHASE 1] Week 1 / Day 3: Upper Body
Uploaded: 2024-04-14T15:11:09.710Z
Duration: 60 min
Description: PS [PHASE 1] Week 1 / Day 3: Upper Body

Santiago

Peter Kelly

Nadège

David Smith

Bruce Thành

I never knew movement and physical activity could be so fun and feel like play not work.

James Pfeffer

Anuka

John

Jonathan

👍couldn't pick the dumbells up to put them away 🤣 after the active hanging twist 🤣👍👍👍

Jake

I thought you said this was suppose to be easy lol 😉

It was fun and not easy 

Had to sub push ups instead of pull ups-raining 

Switched active Hang w dip hold 

Feeling good

Erwin

Essam Alzaabi

Jeff

Emily

Still some confusion on if some reps are 1 on each side being  or 2 reps.

Aaron Mizak

Kreso

Chelsea

Still really enjoying and appreciating this workout second time through.  Feeling good about small gains made since first round.  Thanks Kellen!

Heidi

Amanda Cristiana Valladolid

Oytun Aykiran

Upper Body Training Day - Let's get it!

This workout features...
Resistance Band Work
Chin Ups
Farmer Carries
Overhead Pressing 
Mobility Flow

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

• Lying Prone. Keep your pelvis tucked and bottom ribs tucked to avoid spinal extension. 

• Roll your shoulders open. Extend your arm straight forward, palms facing.

• Turn your palm facing out. Sweep your arms down to your sides.  

•Lift arms up (shoulder extension) palm facing up. Lower and reverse the path to complete the rep.

Prone Shoulder Articulation

• 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 3-5 seconds and switch sides

Prone Scorpion Reaches

• 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

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Allow the reach of your leg to pull you through the roll over
• Touch the ground for a moment then reach your free arm back across your body to reverse
• Move slowly and control the complete range of motion.

Crawl Roll Overs

• From Inverted, extend one leg reaching upwards.
• Slight shift your weight and reach for your toes with your opposite hand.
• Return to 4-points of support and switch sides.

Inverted Diagonal Reaches

Mobility Warm Up

• 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

• Attach a resistance band to a pole or door.
• Set up a strong stance - standing or tall / half kneeling. Perform bilateral or unilateral press.
• Press arm(s) to lock out. Control the recoil. 
• Optional: Integrate stepping patterns with the press.

Resistance Band Chest Press

• Attach a resistance band to a door or pole.
• Hold the band and walkout until there is slight tension.
• Keep core and glutes braced 
• With an open stance, rooted into the ground - press the band away from your chest. Pause for 1-2 seconds.

*10 reps each side.*

Resistance Band Core Press

Resistance Band TriSet

Supinated (underhand) grip

• 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.

Chin Ups

• Keep your core braced, lats engaged, and shoulders back.
• Maintain deep breathing and a relaxed face.
• Train your grip to be strong. If you keep the weights slipping. Pause and regroup.

Farmer Carry

Pull SuperSet

8 alternating reps
• Strong upright posture. Feet hip width apart. Pelvis level. Bottom ribs dropped. Core braced.
• Start the weights at the chest rack position. Press one weight overhead
• In one motion, lower the weight and press the other side up.
• Maintain a strong brace as you alternate the weights.
• Reps should maintain a consistent speed. Avoid excessive spinal arching.

SeeSaw Overhead Press

• Hold weights at chest height.
• Strong stance - pelvis level core braced.
• Squat or knee dip. Explode upwards into the press.
• Stabilize the weight overhead, keep pelvis level and core braced. 
• Control weight on the way down, dip & drive overhead to repeat.

Double Push Press

Push SuperSet

•Lying perpendicular to the bench (or standard) maintain a strong hip bridge.

•Press the weight up, slowly lower under control. Pay attention to the proper scapular glide.

•For additional core work, hold your opposite leg off the ground.

*Perform 8 reps on each side*

Single Arm Chest Press

• Set up an incline plank position - open stance & level hips.

• Plank with a hand support or forearm support (if you can create enough ground clearance).

• Drive your elbow back and retract your shoulder blade with each rep.

*Perform 8 reps each side.*

Incline Plank Rows

•Set your feet on top of a bench or chair.

•Maintain a strong hollow body plank - pelvis tucked & shoulders protracted.

•Retract shoulder blades when lowering down. Keep elbows at 45 degree angle from the body.

•Protract shoulders at the top of each rep.

Decline Push Ups

• 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

Perform 12 reps.

Arch Ups

Push / Pull Circuit

• 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
• Static stretch: hold 30 seconds before switching sides.

Prone Scorpion Stretch

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs.

Shoulder Flexion Stretch

Thoracic rotational mobility & dynamic side line stretch.

• Flexed or Flat Foot Kneeling 
• Rotate your shoulders. 
• Post same side arm and reach across your body
• Hold and take a breath. Untwist. Switch sides.

Kneeling Rotational Reaches

1 minute each side.

• From Half Kneeling (right knee up). Post your left arm on the ground.
• Take your right arm through a sweeping circular motion overhead.
• Sneak your palm underneath your armpit as if you were balancing a dish of water.
• Extend your arm and continue into the next spiral.

Half Kneeling Arm Spirals

Flow Finisher | Upper Body Mobility

PS [PHASE 1] Week 1 / Day 3: 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

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

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!🔥

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

Erik

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

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 3: Upper Body

Community

More workouts from Kellen Milad