Name: Playbook - Kellen Milad - Session 1: Upper Body
Uploaded: 2023-10-29T21:15:30.306Z
Duration: 45 min
Description: Session 1: Upper Body

Kelli Longsine

Juan

Nice! Love the mobility before and after!! I need this!

Colton

Sanoe

Welcome to Session 1, we're working Upper Body! The emphasis is on pushing & pulling movements.

• Strong stance. Pelvis level, bottom ribs dropped.
• Take your arms through a full range of motion at the shoulder.
• Coordinate your breathing with the movement as the heat builds.
•  If you experience any clicking or grinding, modify the ROM or work one arm at a time.

20 reps each direction.

Arm Circles

• Hold a thin resistance band in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

Resistance Band Pull Aparts

Thoracic spine mobilization.

• Start in a Knee Hand position, place your hand behind your head and rotate open.

• Rotate closed, tucking your elbow to your opposite knee.

Perform 7 reps each side.

Knee Hand Thoracic Rotations

• 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.

*Perform 20 reps or 10 each arm.

Resistance Band Rows

Dynamic Warm Up

• 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

Ladder Reps: 6-5-4-3-2-1x 
rest pause between rungs, 21 reps total

• 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.
• Modify by bending knees with feet flat on the ground

Inverted Rows

SuperSet A

8 reps per side. 
If going heavy: 4R/4L/4R/4L

• Set up a strong half kneel position - pelvis tucked, back glute engaged, feet rooted
• Press DB or KB overhead with the same arm as the front leg
• Keep grip & core engaged, press overhead - biceps next to ear.
• Lower the weight with control and repeat.

Half Kneel Overhead Press

(sub lat pulldown machine or pull ups)

• Attach a heavy resistance band to hanging bar
• Kneel or sit on the ground
• Engage grip and pull down to chest - pause and feel the contraction of the lats.

Resistance Band Pulldown

SuperSet B

12 alternating + 6 double press
• Ball supports shoulders. Keep hips in full extension
• Start with alternating, finish with double press
• Tempo: 4-count lower, pause, press.

Stability Ball Chest Press

• Set up in a strong hip hinge position with one hand placed on a box.
• Relax the shoulder of the rowing arm to stretch, then re-engage, drawing shoulder into socket.
•Row the weight, drive your elbow to the sky - shoulder externally rotates. Maintain good posture.
• Pause for a moment at the top of the row. Squeeze your lat. Lower the weight, relax the shoulder, and repeat.

*7R/7L/7R/7L = 28 total reps*

1-arm Shoulder Set + Row

SuperSet C

• 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.

*60 seconds each side*

Prone Lying Chest Stretch

• Start in a balanced, stable stance. Pelvis level, bottom ribs dropped.
• Wide grip on the PVC pipe.
• Maintain spinal alignment. Bring the PVC overhead and behind your back and return.

*Key. Be mindful to not use your grip to wrench your shoulders through the ROM. Keep your grip wide enough so that your can use your active control to drive the movement.

Stick Shoulder Dislocates

Stretch

Session 1: Upper Body

Session 2: Lower Body

Man oh man….lol, humbling. It’s obvious that I’ve taken a break from training, still inspires me by being fun. Thanks for the mobility portion!

Session 1: Upper Body

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