Name: Playbook - Kellen Milad - PS [PHASE 1] Week 2 / Day 1: Upper Body
Uploaded: 2024-04-14T15:11:09.718Z
Duration: 60 min
Description: PS [PHASE 1] Week 2 / Day 1: Upper Body

Santiago

Peter Kelly

Jake

Erik

My pull-ups are slowing getting stronger (with an assist from a band, but that’s ok!).  Thanks for another great workout!!

Heidi

Zeek

This was great! Feel well worked! 🤙🙏

Garf

Emily

Kreso

Kayla

Those 4 rounds of active hang are burners!  Grip and forearms on 🔥!

Good!  Subbed lawnmower rows for renegade rows due to shoulder instability from my tears, same for dips—subbed tricep rope pull downs on cable machine.  Thanks Kellen!

Upper Body Training Day - Let's go!

This workout features...
Mobility work
Chest Press & Renegade Rows
Overhead Press
Chin Ups
Arms
Stretching

• 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 2-3 seconds and switch sides

Prone Lying Scorpion Reaches

•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 Unders

• 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 Contralateral Reaches

• Start in a Supine Hip Bridge position - heels pressing into the ground, core and glutes braced.
• Roll onto one shoulder, reach your opposite arm across your body.
• Extend into the reach and stretch.
• Draw back and switch sides.

Supine Bridge Reaches

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

• Use two dumbbells or kettlebells.
• Set up a strong plank: full tension + open stance + locked out arms 
+ with a strong grip on the handles.

• Press into one handle. Row with the opposite arm - drive your elbow to the ceiling. 

• Keep hips stable. Rotate through your shoulder with each pull.

Renegade Rows

SuperSet A

Ladder reps: 5/5-4/4-3/3-2/3-1/1
15 reps per side. 30 total

• Set up a strong standing position - feet hip or shoulder width apart, pelvis level, core braced.

• Hold the weight at chest height in the rack position. Strong grip with your elbow held in tight to your body.

• Tense your legs and core, and drive the weight up overhead. Avoid excessive arching through your spine.

• Lock out your arm with your biceps next to your ear. Pause and then pull the weight down under control back to the rack position.

1-arm Overhead Press

Supinated Grip
Ladder reps: 5-4-3-2-1x (short rest between rungs)
Focus on a slow, controlled eccentric

• 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

SuperSet B

• 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

Straight bar or dumbbellsPerform 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

SuperSet C

• 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

• Push Up plank position. Arms locked out. Shoulders protracted.
• Keep your pelvis tucked and glutes strong.
• Stay tight and tuck one knee to your triceps.
• 1 sec hold each rep. Alternate sides.

Plank Knee Tucks

• From lying supine - brace your core.
• In one fluid motion: Lift one leg. Sit up & reach for your toes with the opposite hand.
• Control yourself as you lower back down to supine lying.

Diagonal V Ups

Finisher

• 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 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

Prone Lying Chest Stretch

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Waves

• Plank position shift weight back to High Hip Crawl position.

• Reach one arm to your opposite foot. Rotational stretch.

• Shift weight forward to plank. Shift weight back and switch side on the reach.

High Hip Diagonal Reaches

• 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

Flow Stretch

PS [PHASE 1] Week 2 / 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

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

Struggled in the best way possible. The perfect challenge.

Sanoe

Nadège

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

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

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

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