Name: Playbook - Kellen Milad - Session 11 // Full Body
Uploaded: 2024-04-14T15:10:04.597Z
Duration: 60 min
Description: Session 11 // Full Body

Peter Kelly

Josh

Bruce Thành

Erik

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs draw 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

•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

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

• From a Supine Tuck position, rock back onto your shoulders a few times.

• Tuck your chin and look down at one shoulder. Kick the same side leg back overhead reaching for the ground.

• Roll over your shoulder. Avoid rolling over the crown of your head. Exit the roll in a Knee Hand position.

• Be patient as you're learning the pattern. It takes time to learn the timing and how to use the momentum.

Back Rolls

Mobility Flow

• 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

• 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

SuperSet A

• 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

• Holding a dumbbell, kettlebell, or sandbag 
• Start in a single leg balance with braced core and shoulder back.
• Soft bend the standing leg and hip hinge - reach your back leg backwards.
• Lower the weight down below your knees w/o round your back.
• Press into the ground and drive your hips forward. Contract your glutes at the top. 

*7 reps each leg.

Single Leg Deadlifts

SuperSet B

Reps: 5R/5L/5R/5L = 20 total

• 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.

Kettlebell Push Press

Reps: 5R/5L/5R/5L = 20 total

• Press the weight overhead - keep your arm locked out.
Alternatively: hold in the rack position.

• Step back into a reverse lunge - keep the back leg strong and stay grounded in the ball of the foot.

• Alternate legs for the prescribed reps, then switch arms.

Overhead Reverse Lunges

SuperSet C

• 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.

Pull Ups

• 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

The Tuck Handstand is helps to learn to open the shoulders while being slightly easier to control due to the leverage.

•Start in a crouch position & plant your hands.
•Shift your weight forward to stack your shoulders over wrists.
•As you shift, brace your core & jump off the ground. 
•As your weight stacks, open your shoulders and softly contact the wall with pointed feet.
•Use your fingertips to control the entry.
•Exit the tuck HS by squeezing your core and controlling the drop the ground - keep weight over hands to avoid a heavy landing

BTW Handstand Tuck Hops

Finisher

• 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)

•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

• From Prone Lying, plant your hands outside your chest and draw your shoulders back.

• Use the strength of your back to lift upwards, pressing your arms to lock out to assist the range of motion.

• Keep your shoulders drawn back and chest open. Use active strength through the movement - don't force your body through the range of motion.

Prone Spinal Extension

• 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

Stretch Series

Session 11 // Full Body

Yanick

Session 1 // Full Body

Reggie

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

Andrea

Session 7 // Flow Practice

Jonathan

Session 8 // Full Body

Session 9 // Flow Practice

Rebekah

Session 10 // 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.

Meghan

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

Carolina

Session 17 // Flow Practice

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

Session 11 // Full Body

Community

More workouts from Kellen Milad