Name: Playbook - Kellen Milad - Session 16 // Full Body
Uploaded: 2024-04-14T15:10:04.617Z
Duration: 75 min
Description: Session 16 // Full Body

Bruce Thành

Peter Kelly

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Allow the reach of your leg to pull you through the roll over
• Touch the ground for a moment then reach your free arm back across your body to reverse
• Move slowly and control the complete range of motion.

Crawl Roll Overs

• Plank position shift weight back to High Hip Crawl position.

• Reach one arm to your opposite foot. Rotational stretch.

• Shift weight forward to plank. Shift weight back and switch side on the reach.

Perform 10 alternating reaches.

High Hip Diagonal Reaches

• Cross-legged sitting position.
• Long spine and braced core.
• Shift weight forward, press into the ground with the outer edges of your feet. 
• Rise up to standing and rotate or step out of the cross.
• Toe squat to deep knee bend to kneeling.
• Cross ankles and sit back to Cross Sit

Modifications: 
Use your hands or support from the wall as needed for assistance.

Cross Sit Up + Kneeling Down

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

*1 min each side

Single Leg Ground Touches

Mobility Flow

4 reps. 2 each side.

• Lying supine, press the bell. Same side leg bent. Opposite arm at a 45 degree angle. Keep your eyes on the bell

• Press through your flat foot and drive your hip to roll up to you elbow.

• Press up to a locked out arm. Lift your hips off the ground and tuck your straight leg and place your knee underneath your body.

• Rise up to half kneeling. Set your hips to face straight ahead. Tuck your back toes, transition to standing.

• Reverse the path. Step back, lower to your knee.
Pivot your back leg inward, hinge at the hips plant your hand on the ground in-line with the knee.
Lift the knee and kick your straight leg through to sit. Lower to the elbow, lower to your back.

*Perform 2 reps each side or alternate sides.*

Kettlebell Get Ups

• 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 A

10 double press / 10 reps alternating press

• 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

• Hold weight goblet-style and set up a wide stance.

• Shift weight and sit into your hips. Keep your torso upright.

• Keep your heel down on your squat side. Keep your opposite strong leg - avoid knee collapsing inward

•  Stay low shifting side to side or rise up between reps

Perform 12 shifts.

Loaded Squat Shifting

SuperSet B

Perform this movement with feet on the ground. Progress to feet elevated.

• Start in a High Hip Crawl position.
• Push forward from your toes to load the weight into your shoulders. Vertical alignment.
• Maintain stable shoulders while allowing your elbows to bend.
• Keep your elbows hugging inwards
• Lower crown of your head out past your hands.
• Push up and back to vertical alignment.

Pike Push Ups

• Start in a strong active hang - shoulders depressed, core braced, pelvis level.
• Rotate your hips and tuck your knees to your chest.
• Tuck and lift your hips up. Rotate over to the other side.
• Extend your legs and reverse the movement (opposite direction)

Hanging Circular Knee Tucks

SuperSet C

• 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

• Use 2 chairs or a set of yoga blocks for extra ground clearance. 
• Press your arms to full lock out with shoulders depressed / neck long.
• Hold your fully extended legs straight out in front of you.
• Modification: Keep feet on the ground OR hold a tuck or straddle position.

L Sits

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

*20 steps*

Foot Hand Crawl

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

• Inverted Crawl position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.

Inverted Bridge Reaches

• From Half Kneeling, post the arm opposite your front leg.
• Reach overhead and bend to the side. 
• Elongate into the reach. Shift you hips away from the reach.
• Sweep your arm through the ROM to change the stretch.
• 1 minute each side.

Half Kneeling Side Stretch

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Wave

• Begin in a Deep Squat. Add small weight shifting movements and use elbows to pry open hips.

• Plant hands. Elevate your hips and transition into a Deep Hinge. Add weight shifting and rotation to tailor the stretch.

• Dynamic stretch: Move between these two positions every 3-5 seconds
• Static stretch: slow down hold each position for several breaths for the allotted time.

Deep Hinge / Deep Squat (stretch)

Stretch Series

Session 16 // 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

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

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.

Meghan

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

Session 15 // 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 16 // Full Body

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