Name: Playbook - Kellen Milad - Session 19 // Flow Practice
Uploaded: 2024-04-14T15:10:04.631Z
Duration: 45 min
Description: Session 19 // Flow Practice

Maria Cristina Zago

Needs music and continuous cycling through rounds

Gary

Peter Kelly

•Lower you COG, plant your hands, and sprawl your legs back. Lower to the ground.

•Press up and transition into a crawl for ~5-10 steps.

•Hop up to standing. Sprawl & repeat.

Sprawl & Crawl

• 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

Stay low or elevate your hips. Focus on a smooth transition from hands to feet - land softly, no impact.

•Start in Deep Knee Bend.
•Reach to the side and plant hands.
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands.
•Land as softly as possible.

Lateral Shuffle Crawl

• Focus on keeping your spine long and shoulders back in your squat position.
• Stay low in your wide stance squat. Shift your weight from side to side. 
• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

Squat Lateral Shifting

• Foot Hand Crawl position. Pick up one leg and pass under to kick thru.
• Draw the leg back and without placing it down return to FH crawl.
• Reach the leg across your body and roll over.
• Roll back and transition back to your kick thru. Repeat OR switch sides.

Crawl Kick Thru to Roll Over

Primary Series

•Keep arms locked out or plank on forearms. Shoulders over hands. Maintain posterior pelvic tilt, core & glutes braced.

•Swing leg to the side - tap toes on line with hands. Swing leg back across midline - reach, rotate to a 1-arm plank

*8 swings each leg*

Plank Leg Swings

• From lying supine - brace your core.
• In one fluid motion: Lift one leg. Sit up & reach for your toes with the opposite hand.
• Control yourself as you lower back down to supine lying.

*Alternate sides. 8 reps each side.

Diagonal V Ups

Core SuperSet #1

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Hold. 
• Create a small rocking action from your lower to mid back.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Rocks

• From Tall Kneeling, extend one leg out to the side.
• Maintain tall posture and place hand behind head.
• Stay in the frontal plane and bend to the side - away from the extended leg.
• Move slowly and mindfully, feel the stretch and use the strength of your core (obliques) to draw yourself up.

*7 reps each side.*

Half Kneeling Side Bends

Core SuperSet #2

Session 19 // 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

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 19 // Flow Practice

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