Name: Playbook - Kellen Milad - Session 3: Core & Conditioning
Uploaded: 2023-10-29T21:15:30.372Z
Duration: 45 min
Description: Session 3: Core & Conditioning

Man oh man….lol, humbling. It’s obvious that I’ve taken a break from training, still inspires me by being fun. Thanks for the mobility portion!

Kelli Longsine

Juan

Session 3 combines core work & some higher intensity movement for cardio & conditioning.

Focus: Create a dynamic stretch across the diagonals of your torso.

Key: Drive the movement with the rotation of your hips. Keep your core properly braced to avoid too much torque.

•Start in a slightly offset stance. Arms drawn back by your right ear.
•Brace your core, rotate your hips and dynamically swing your arms down diagonally across your body.
• Sink into your hips to absorb. Draw you arms back, stand, and repeat.

Diagonal Swings

• From Standing, step back and rotate towards the front leg. 
• Press through the ball of the back foot. Lean back and reach.
• Emphasize the stretch through the back leg.
• Step forward & switch sides

Back Lunge + Rotation Reach

• Start standing. Hinge at the hip and lower your COG.
• Plant your hands on the ground and walk out to a crawl position.
• Keep your spine long, hips and head level, knees low to the ground.
• Take several crawling steps.
• Walk your hands back and transition to a split squat. Stand up

Crawl Get Ups

• Inverted position with fingers pointed outwards. Long spine
• Feet flat to the ground & shoulders externally rotated.
• Press your hips to the sky - feel your glutes & hamstrings
• Feel the stretch through your shoulders & chest.
• Lower your hips and shift them back between your hands

Inverted Hip Lifts

Dynamic Warm Up

•Hold the KB by the horns, bell end up.

•Rotate your hips and pivot your feet. Bring the bell to your hip.

•Bring the bell diagonally across your body, around your head (halo), and diagonally across your body to your opposite hip.

•Keep your core braced and focus on using hip rotation to drive the movement.

Kettlebell Slash to Halo

• Start at chest level, holding the handle with the bell resting in the opposite palm.

• Cast the bell out and let it swing between your legs as you hinge at the hips.

• Free hand reaches around the outside of the leg to receive the exchange of the KB.

• Keep core braced and maintain midline stability as you stand up and pull the KB to your chest and catch in the palm of your hand.

Figure 8 Catch

1 min each side*

• Press the bell overhead. Align your body underneath - opposite leg will be light on the ground.

• Keep your eyes on the bell. Rotate your shoulders toward the bell. 

•Hip hinge and slide your free arm down your same side leg. Soften your knees, keep your spine long and core braced. 

• Eyes on the bell. Support arm stays in vertical alignment. Strong core. Press up to standing start position.

Kettlebell Windmills

Series A

• Establish a strong, active hang.
• Hold your knees together and tuck
• Tuck high enough to allow your hips to lift.
• Work to increase your ROM to tuck your feet to the bar.
• Focus on control in the eccentric phase of the movement.
• If needed, break the 12 reps into smaller sets

Hanging Knee Tucks

2 variations: 
forearms on ball: 45s
legs on ball: 45s

Maintain a tucked pelvis, glutes & TVA engaged, shoulder protracted. Be mindful to keep breathing.

Stability Ball Plank

SuperSet B

35 seconds each movement with no rest between. Active rest 90 sec between each round.

• Start in a stable Single Leg Balance
• Draw your free leg back across your midline.
• Fall to the side, push off your standing leg + swing your free leg to carry you through the jump.
• Land softly on you free leg first and find stability. Repeat.

Lateral Swing Jumps

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 Creep

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 a Foot Hand Crawl position. Sit hips back to heels.
• Shift weight forward. Press into the ground jump feet forward to squat.
• Pause in the Deep Squat 3-5 seconds. Maintain a braced core and long spine.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

• Start in a deep split squat. Spine long & core braced.
• Accelerate upwards allowing your legs to extend
• Switch your stance at the top
• Absorb the landing and decelerate. Return to deep split squat.

Split Squat Switch Jump

Primal Flow

• 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.

*Switch sides every minute*

Prone Scorpion Reach

• Long Sit position with shoulders back and long spine. Bolster hips with a towel or yoga block if necessary.

• Actively reach your legs away from your body.

• Lean forward from the hips to intensify the stretch. Reach at different angles to change the stretch.

• Don't move into pain or forces the ROM. Be patient and remember to breathe.

Long Sit (stretch)

• Place soles of feet together. Maintain long spine.
• Actively press feet together and/or pull knees down towards the ground.
• Move your feet closer to or further from your hips.
• Use pressure from hands or weights for additional stretch. Bolster hips if flexibility is limited.

Session 3: Core & Conditioning

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