Name: Playbook - Kellen Milad - PS [PHASE 1] Week 1 / Day 4: Lower Body
Uploaded: 2024-04-14T15:11:09.714Z
Duration: 60 min
Description: PS [PHASE 1] Week 1 / Day 4: Lower Body

Santiago

Jake

Peter Kelly

The finisher is my favorite part!!! So hard 😅

Nadège

Karol

Well rounded leg & core workout! The finisher set was killer 🔥

Allison

Awesome leg killer. Please check some of the timers don't work, some say 0min and no rest timer. Thanks Kellen

Rolando

Travis

Esteban

Too many sets for me considering it was all compound movements. Otherwise I love it!

Anne

Jeff

Kreso

Chelsea

Another great workout.  I added some side bent sit switches and pigeon pose to the seated long stretch sit for my extra tight hips.  Thanks!

Heidi

Enjoyed it. Really get ou what you put in.

Jeff Bonny

Leg Day #2 on the week!

This lower body workout includes...
Loaded Hip Thrusts
Deadlifts
Intervals (including jumping)

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

• Start: Side Bent Sit
• Keep feet in contact with ground, lift knees from side to side.
• Press your into the ground and rise up to your knees.
• Reach overhead with either arm.
• Controlled return to sitting. Swivel & repeat.

Side Sit Swivel & Rise

• Start in a Low Kneeling position, feet flat.
• Bring knees close together and splay your feet out slightly
• Shift your weight to one side, rotate the opposite hip open
• Roll over the inside of the big toe. Plant the sole of your foot as you rotate open.
• Close the hip. Shift your weight and switch sides.

Kneeling Hip Rotations

• From standing, lower into a deep knee bend > kneeling.

• Step out to half kneeling get up to standing on each side. 

• Return to flexed foot kneeling and get up. Repeat sequence for the prescribed reps or time.

Kneel / Half Kneel 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

• 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

• From Half Kneel, post your arm on the side of the down knee. 
• Shift your bodyweight supporting yourself on your knee and same side hand.
• Draw your other knee in towards your chest and then kick outward. Fully extend your hip with each kick.

*10 reps each side*

Half Kneeling Side Kicks

SuperSet A

• Unilateral or Bilateral. Use 1 or 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

• Use 2 chairs or a set of yoga blocks for extra ground clearance. 
• Press your arms to full lock out with shoulders depressed / neck long.
• Hold your fully extended legs straight out in front of you.
• Modification: Keep feet on the ground OR hold a tuck or straddle position.

L Sits

SuperSet B

• Hold weight goblet-style and set up a wide stance.

• Shift weight and sit into your hips. Keep your torso upright.

• Keep your heel down on your squat side. Keep your opposite strong leg - avoid knee collapsing inward

•  Stay low shifting side to side or rise up between reps

Perform 10 shifts.

Loaded Squat Shifting

• Supine Lying with heels on a stability ball, suspension trainer, or furniture sliders.
• Bridge your hips - maintain a tucked pelvis and braced core. 
• Extend legs, curl heels to hips.

Bridge Hamstring Curls

SuperSet C

1 minute each movement / 30 second rest between movements

• 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 a stable Single Leg Balance
• Draw your free leg back across your midline.
• Fall to the side, push off your standing leg + swing your free leg to carry you through the jump.
• Land softly on you free leg first and find stability. Repeat.

Lateral Swing Jumps

• Single-leg squat variation when your back leg is held behind you. Work to touch your back knee to the ground.
• Work within your active ROM. 
• Reach your arms forward for additional counterbalancing.
• Use a chair or PVC pipe for assistance in deepening the movement

*1 minute each leg*

Single Leg (Hover) Squats

Finisher | Dynamic Lower Body Intervals

• Long Sit position with shoulders back and long spine. Bolster hips with a towel or yoga block if necessary.

• Actively reach your legs away from your body.

• Lean forward from the hips to intensify the stretch. Reach at different angles to change the stretch.

• Don't move into pain or forces the ROM. Be patient and remember to breathe.

Long Sit (stretch)

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*2 minutes each side.*

Half Kneeling (Stretch)

• 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 Sit (stretch)

•Fold forward with an anterior pelvic tilt. You may slightly bend your knees if necessary. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Slightly shift your weight back /pressing you hips back to create the posterior chain stretch.

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

Forward Fold Stretch

Stretch Series

PS [PHASE 1] Week 1 / Day 4: 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

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 3: Upper 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

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

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 4: Lower Body

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