Name: Playbook - Kellen Milad - Session 13 // Full Body
Uploaded: 2024-04-14T15:10:04.605Z
Duration: 60 min
Description: Session 13 // Full Body

Peter Kelly

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

Bruce Thành

Erik

290 lbs on the last round of squats 💪🏼

Cassandra

• 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

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.
• Set your stance and stand up - maintain stability and lower body alignment. Avoid collapsing knee
• Step back to half kneel. Pivot the leg and sit back. Rock back and switch your figure four legs.

Figure Four Get Ups

Compound movement. Break it down & gradually build it up with speed and smoothness.

• Start standing. Lower down, plant hands and sprawl back to a crawl position.
• Shift your weight laterally and roll across your hips.
• Return to crawl position. Pop up to standing.

Sprawl to Hip Roll

Mobility Flow

Substitute any loaded squat pattern, based on your available equipment
Warm up, then 5x5 @70% intensity 

• Unrack the bar and step away from the rack.
• Set up a strong stance with feet shoulder width. Feet can turn out slightly but avoid excessive turn out.
• Brace your core and lower down into your hips until your hip creases break the plane of your knees. 
• Maintain a long spine and heels on the ground. Pause in the bottom position.
• Brace and drive into the ground to stand. Keep your knees pushing out.

Back Squats

• Hold the weight securely at chest height or at your sides.
• Maintain braced core and good posture.
• Lean forward shifting weight to the front leg. Press through the platform to step up
• Avoid jumping from the back leg as much as possible.
• Center your weight over the platform and control your descent.

Alternating Loaded Step Ups

*Perform 12 double presses, 12 (6/6) alternating presses*
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.

Chest Press

SuperSet A

• 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. 

*14 alternating reps.*

Gorilla Rows

Perform 10 reps + 15-20 second eccentric on the last rep

•Set your feet on top of a bench or chair.
•Maintain a strong hollow body plank - pelvis tucked & shoulders protracted.
•Retract shoulder blades when lowering down. Keep elbows at 45 degree angle from the body.
•Protract shoulders at the top of each rep.

Decline Push 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

• 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

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.

Prone Lying Chest Stretch

• Knee Hand position to start, extend one leg out to the side.

• Maintain a long spine. Spread the floor with your legs to create the stretch. 

• Rock and reach to mobilize.

*Switch sides each minute*

Adductor Stretch

*2 minutes each side.*

• 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.

Side 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

Stretch Series

Session 13 // Full Body

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

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

Session 11 // Full Body

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

David

Session 12 // Flow Practice

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 13 // Full Body

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