Name: Playbook - Kellen Milad - Session 18 // Full Body
Uploaded: 2024-04-14T15:10:04.626Z
Duration: 75 min
Description: Session 18 // Full Body

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

Matt

Peter Kelly

• 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

Thoracic rotational mobility & dynamic side line stretch.

• Flexed or Flat Foot Kneeling 
• Rotate your shoulders. 
• Post same side arm and reach across your body
• Hold and take a breath. Untwist. Switch sides.

Kneeling Rotational Reaches

• Start in a Side Bent Sit position
• Sit tall and keep your core braced. Dive your hips forward, rising up to your knees - Split Kneel
•  Shift your weight to your front knee and step your back leg forward to Half Kneel.
• Rotate to the side opposite your front knee, lean back and reach.
• Untwist, step back, and sit down. Swivel your hip to switch the Side Bent Sit.

Side Sit to Half Kneel + Back Reach

• From standing. Step one leg back and across the midline of your body.
• Lower down into a Cross Squat so the knee of the back leg touches the outside of the opposite calf.
• Pause in the squat. Maintain long spine and shoulders back. 
• Rise up slightly, pivot on the balls of your feet. Rotate 180 or 360 degree.
• Step and repeat.

Crossback Squat + Spin

Mobility Flow

• 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

Loaded or add reps, if necessary.

• 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

• Position yourself underneath a horizontal bar.
• Shoulder-width grip. Can be pronated or supinated.
• Keep shoulders drawn down, set & stable. Pull chest to touch the bar.
• Lower down to fully extended arms. Maintain core stability & body alignment through the movement.

Inverted Rows

SuperSet A

• 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.

Double Push Press

*Perform 10 reps per side.

Perform with weight at your sides or in the goblet / rack position.

• Place the top of your foot on a bench, ankle crease as the front edge.

• Adjust your stance - hop far enough away so your back hip is in extension.

• Lower down into a single-leg squat pressing back foot into the top of the bench. Allow knee to swing back towards the bench.

• Drive up to standing keep your hip in external rotation, avoid inward collapse of the knee.

RFE Split Squats

SuperSet B

• 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 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.

• Explode off the ground, optional hand clap.

• Focus on shoulder stability and smooth mechanics during the eccentric. 

• Modify: Perform the push up at an incline.

Explosive Push Ups

12 shifts

• 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

Loaded Squat Shifting

Finisher

• Start in a Cross-legged Sit position or hook  top leg across the opposite knee for the Crossover stretch.

• Both positions are valuable hip openers. Spend time with the different variations.

• Lean forward in Cross Sit and work both sides.

• For Crossover Sit, hug your knee in towards your chest and elongate your spine. Feel the stretch in your glutes.

• Crossover Sit: Keep your front foot flexed and actively draw hip into socket for stability and to protect your knee.

*Switch cross every minute.*

Cross Sit / Cross Over 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

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*2 minutes each side.*

Half Kneeling (stretch)

*2 minutes each side.*

•Step one leg forward, lift your toes, and draw your hip back into socket for a hamstring stretch. Keep your shoulders back and spine long. Work here or move on

•Extend your split stance. Fold forward with an anterior pelvic tilt. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Draw your hip back into socket and engage your quad to stretch the hamstring. 

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

*2 minute each side.*

Split Forward Fold Stretch

Stretch Series

Session 18 // 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

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.

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 🤩

Session 18 // Full Body

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