Name: Playbook - Kellen Milad - Session 1 // Full Body
Uploaded: 2024-04-14T15:10:04.558Z
Duration: 60 min
Description: Session 1 // Full Body

Peter Kelly

Josh

Reggie

Andrea

Great balanced training session, thank you very much for that

Henry

Joel Price

Charlotte

Jackie

Rebekah

Love the balm e between mobility and strength thank you

Ching

Deadlifts to active hangs are a wicked combo! Great workout.

Travis

Daniel

You're a movement genius my love! ❤️
Thank you for this amazing class!😘

Marie

Meghan

Albert

Nayuribe

Jonathan

Definitely different and got my whole body feeling it

Joshua

Jeffrey

Really liked this workout. Only thing I would like is somewhere to track weight you lifted so you can see improvement week on week

Nathan

The new program is awesome, I’m a big fan of some explosiveness. Hopefully some more explosive movements with cleans, jump shrugs, etc.

Aaron Mizak

Giamaica69

Carolina

• 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 Hip Bridge March

Transition from ground sitting to half kneeling to standing.
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Pivot your bottom leg straight. Tuck toes
• Maintain good posture & rise up to standing.
• Return to lunge, pivot back leg, sit back, rock back.

Figure Four Rock Up

• Start in a low kneeling position. Rise up to tall kneeling & subtly shift weight.

• Step one leg forward to half kneeling. Shift weight forward into the stretch.

• Avoid overextending the spine. Keep back glute engaged for an active hip flexor stretch.

• For greater mobilizations. Step out at different angles and add reaching / rotating.

*Perform 14 alternating reps*

Half Kneeling Step Outs

3 sets of 7

• 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

Mobility Flow

• Hold the weight at chest height.
• Brace your core and sit between your hips
• Hip creases should break the plane of your knees.
• Bring your elbows to touch inside your knees.
• Keep your spine long & core braced. Stand up tall & proud.

Goblet Squats

• Set up: Strong grip. Set shoulders. Core and lat activation.
• Maintain a long spine. Don't allow spine or shoulders to round during the lift.
• Finish with full hip extension. Weight aligned over heels.
• Hinge at the hips. Less knee bend for lighter weight to emphasize hamstring. More knee bend for heavier reps.

Deadlifts

• Shoulders drawn down into socket - scapular depression, lats engaged.
• Core knit together. Pelvis tucked forward + bottom ribs dropped.
• Wrap thumbs around the bar when hanging from a thin bar.
• Action: SCAPULAR MOVEMENT.  Keep elbows straight as you alternate between active and passive hanging positions.

Modification: Assisted Hang - keep feet in light contact with the ground

Active Hang

SuperSet A

• Clean the kettlebell and set up a strong, balanced stance. Keep pelvis level, glutes and core braced.

• Squeeze the bell into your body as you sink into a partial squat, explode upwards and drive the bell overhead.

• Accelerate through the press. Your arm should be in line with your ear as you complete the press.

• Lower the bell with control, pull into down back into the rack position and cycle into the next rep.

*Perform 8 reps per side.*

Kettlebell Push Press

• Set up in a strong hip hinge position - weight evenly distributed on soles of feet. Long spine & braced core. Lats engaged.
• Press into one handle, pull with the opposite arm. Drive you elbow to the sky - shoulder externally rotates. Maintain good posture.
• Pause for a moment at the top of the row. Squeeze your lat. 

*16 total reps. 8 reps per side

1-arm Rows

SuperSet B

• 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.

Push Press

• Establish a strong, active hang.
• Hold your knees together and tuck
• Tuck high enough to allow your hips to lift.
• Work to increase your ROM to tuck your feet to the bar.
• Focus on control in the eccentric phase of the movement.

Hanging Knee Tucks

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

Finisher

•Sit tall with legs fully extended and actively open. Bolster your hips if necessary.

•Engage your legs and core. Lean from the hips. Reach your legs away and press down into the floor as you reach forward.

•Use a combination of gentle bouncing and static holds to build mobility.

Straddle 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 Bent Sit (stretch)

• Hold a deep squat. Use a heel lift if you’re still working on the mobility.
• Grab your opposite ankle, reach your other arm towards the sky.
• Hold for 1-2 breaths and switch sides.

Deep Squat Overhead Reach

Cool Down

Session 1 // Full Body

Erik

Session 2 // Flow Practice

Looking forward to a day of mobility tomorrow 😁 phew 😅

Had to revisit this one to complete it, finisher alone is worth a workout in itself! 
Great session!

Juan

Great combination of strength and mobility. Great one, Kellen!

Session 3 // Full Body

Session 4 // Flow Practice

Enjoyed the stretches at the end, well needed 😁

Another great workout in the books. Really loving your stuff. The workouts are not too taxing but are a great, steady workload. Warmups and cooldowns are also 👌🏻

Chris

Session 5 // Full Body

Session 6 // Full Body

Nice! Just perfect for what I needed! 💪🏽👏👍

I had to skip the Lsits and do something else, that is way too hard for me

Session 7 // Flow Practice

Session 8 // Full Body

Session 9 // Flow Practice

Great combo of upper body strengthening and lower body mobility work. Feeling good.

Session 10 // Full Body

Bruce Thành

Session 11 // Full Body

Awesome! Love the mix of exercises and the 5x30s and 4x40s intervals.

David

Cassandra

Session 12 // Flow Practice

Loving this series! Every day for full body I know I’m going on a world tour of the gym and it’s wonderful. Great program!!!

Aaron

Session 13 // Full Body

Session 14 // Flow Practice

Love the balance in these workouts, between the weights and the warm up and cool down.

I just coached my wife with this one. She’s dead! Lol

Session 15 // Full Body

Session 16 // Full Body

I can always find one of your workouts for every mood/energy level. You are gifted 🤩

Katrin

Session 17 // Flow Practice

A nice change of pace from some of the the other workouts I've been doing. Thanks!

Session 1 // Full Body

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