Name: Playbook - Kellen Milad - Session 12 // Flow Practice
Uploaded: 2024-04-14T15:10:04.601Z
Duration: 45 min
Description: Session 12 // Flow Practice

Peter Kelly

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

David

Cassandra

Joshua

• Active Side Bent Sit position - long spine, front leg gripping the ground
• Sweep back leg forward. 
• Rock back to your hips, switch leg position
• Wrap your straight leg back behind you. 
• Build momentum and speed. Add forward folds for stretch.

Side Bent Sit Hip Switches

•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

Combination movement. Flow from the Figure Four Rock Up into the Low Sprawl

• Rock Up with figure four legs to half kneeling
• Plant your hands and shift weight forward
• Press through locked out arms to sprawl legs back
• Allow arms to bend and lower chest to the ground.
• Press up & jump in, stay low. Rock back and repeat.

Rock Up to Sprawl

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

*20 alternating reps.*

Crawl Kick Thrus

Movement for rolling, falling, or evasion. Start slowly and build a smooth transition, then add speed + complexity.

• Begin in Knee Hand position, arms locked out + long spine / braced core.

• Shift weight to one side, sit to your hip. Roll across your glutes, exit to your opposite hip.

• Return to Knee Hand or kneeling or rise up to standing.

Knee Hand Hip Roll

Primary Series

• Start in Supine Tuck position. Extend arms and legs to full Hollow Body. Keep lower back glued to ground.

• Maintain this tension, roll to the side, to prone, to side, to supine. Tuck, extend to Hollow and repeat.

• Slow down and limit the use of momentum. Keep your core control to alternate between Hollow, Side Arch, and Prone Arch positions.

Long Rolls

• Push Up plank position. Arms locked out. Shoulders protracted.
• Sit back into a crawl. Shift forward and bring knee to arm pit.
• Pause & rotate cross body and back.
• Step back & sit back. Alternate sides.

Plank Knee Tucks + Rotation

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Arch Ups

• Start lying on your stomach. Shift weight slightly to one side.
• Push off with your hands and kick your legs forward.
• Allow your legs to continue to swing to the other side.
• Reach for the ground and lower back to lying prone.
• Adapt the movement to the surface.

Prone Lying Spin

Core Series

Session 12 // Flow Practice

Yanick

Josh

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

Erik

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

Bruce Thành

Session 11 // Full Body

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 12 // Flow Practice

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