Name: Playbook - Kellen Milad - Session 3 // Full Body
Uploaded: 2024-04-14T15:10:04.566Z
Duration: 60 min
Description: Session 3 // Full Body

Looking forward to a day of mobility tomorrow 😁 phew 😅

Peter Kelly

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!

Joel Price

Erik

Meghan

Niko

Jonathan

Aleksandra

Mario Pantoni

My wife was able to do the split squats this time. This program with me raining here has been giving results!

Kari

TomiB

Love these strength and flow workouts! Such great combos!

Stephen

• 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

•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.

*perform 7 cycles.*

Sprawl & Crawl

Mobility Flow

*Perform 8 reps per side.*

• Set up a long stance with upright posture. Hold a weight at your chest.
• Braced core. Stay in the ball of the back foot.
• Shift weight forward lowering into the front hip, allowing the back hip to fully extend.
• You may need to adjust the stance slightly. Keep your balance with a relatively even weight distribution front to back.
• Feel the compression of the front hip, stretch in the back hip.
• Press back up to middle. Perform all reps then switch sides.

Split Squats (loaded)

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

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.

Alternating Chest Press

• 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.

Alternating Gorilla Rows

Push / Pull SuperSet

• Start in a Supine Tuck position with a light rocking action.
• Rock forward using your arms for additional momentum.
• Pull your feet in close to your hips. Shift your weight over your feet to transition into a deep squat. 
• Stand up and immediately drop down into a Back Sprawl.
• Return to standing, squat, sit back, repeat.

• Modify: Use a Figure Four Rolling Get Up

Rolling Squat Get Up + Sprawl

• 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

• 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

10 second hold
• Start in a squat position with open knees.
• Plant hands in front. Shift weight forward and allow elbows to bend.
• Elevate your hips and place your knees on your triceps.

Crow Arm Balance

Finisher

• From Prone Lying, plant your hands outside your chest and draw your shoulders back.

• Use the strength of your back to lift upwards, pressing your arms to lock out to assist the range of motion.

• Keep your shoulders drawn back and chest open. Use active strength through the movement - don't force your body through the range of motion.

Prone Spinal Extension

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Pause and hold the stretch. Maintain a long spine an sink into the front hips
• Step back & switch sides.

Crawl Lunges

*2 minutes each side. Change position each minute.

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time. Use a blend of active and passive stretching strategies - isometric contraction & relaxation.

Half Kneel / Half Split Stretch

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

Stretch Series

Session 3 // Full Body

Josh

Session 1 // Full Body

Reggie

Session 2 // Flow Practice

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

Session 8 // Full Body

Session 9 // Flow Practice

Rebekah

Great combo of upper body strengthening and lower body mobility work. Feeling good.

Session 10 // Full Body

Bruce Thành

Session 11 // Full Body

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

David

Cassandra

Joshua

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.

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 3 // Full Body

Community

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