Name: Playbook - Kellen Milad - Session 4: Mobility Flow
Uploaded: 2023-10-29T21:15:30.385Z
Duration: 30 min
Description: Session 4: Mobility Flow

Session 4 is your time for active recovery through mindful movement & mobility. 

Work through the drills and add improvisation / play wherever you see fit.

*60s forward / 60s reverse

• Strong stance. Pelvis level, bottom ribs dropped.
• Take your arms through a full range of motion at the shoulder.
• Coordinate your breathing with the movement as the heat builds.
•  If you experience any clicking or grinding, modify the ROM or work one arm at a time.

Arm Circles

*switch diagonals every 30s*

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.

*10 reps each side.*

Diagonal Swings

*2 min per side

• Strong, stable stance. Pelvis level. Core lightly braced.

• Imagine holding a dish on your palm. Keep balancing the dish while you flow through the range of motion.

• Breathe through the burn. Keep your movements smooth but sharp. Feel the internal & external rotation of the shoulder.

Arm Spirals

Shoulders

• Start in a Supine Hip Bridge position - heels pressing into the ground, core and glutes braced.
• Roll onto one shoulder, reach your opposite arm across your body.
• Extend into the reach and stretch.
• Draw back and switch sides.

*12 alternating reps.*

Supine Bridge Reaches

• Focus on coordinating your breathing with the movements. 
• Feel the articulation your spine and glide of your shoulders.
• Work smooth flexion & extension. One vertebrae at a time.
• Branch out into side bending and weight shifting.

Knee Hand Spinal Articulation

• Start from standing. The easiest way to begin is with light shoulder rolling movements.

• The Wave. Hinge at your hips then begin to round your spine. Slowly draw yourself up to standing.

• Reverse Wave. Dip your knees forward, sit back into your hips, round your spine, slowly draw yourself up to standing.

• Improvise with circular movements - head / neck rolling, shoulder rolling, twisting, side bending. Pay attention to the lines of tension in your body and adjust your movements accordingly.

Spinal Waves

• Start in a stable, upright position. Feet hip width apart.
• Brace your core and gluteals. Push your hips forward.
• Reach back and open up through your thoracic spine.
• Maintain balance and control in your reach. Be conservative with the ROM and gradual increase.
• For additional support, reach back towards a wall.

Progressions: Drop back to a 1-arm Inverted Crawl position

Standing Back Reaches

Spine

A practical Get Up technique especially for self-defense application. Make sure you stand up with a wide, stable base of support.

• From Supine, roll up to a posted arm.
• Press through your hand and opposition foot.
• Draw your straight leg underneath your body.
• Step into a wide stance & stand up
• Reverse the path. Hinge. Plant one hand. Kick thru with your same side leg.

Tripod Get Ups

• Start in Low Kneeling + good posture.
• Flex your feet and lean back so knees become light on the ground.
• Draw back through the crease of hips to come to Deep Knee Bend
• Rise up to standing, on the way up put heels down as soon as possible.
• Reverse path to softly return to Low Kneel.

Kneeling Get Ups

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.

*8 alternating reps.*

Figure Four Get Ups

Get Ups

• Start in a Supine Lying Tuck, core lightly braced.
• Rotate hips to the side, keeping shoulders flat to the ground
• Extend top leg away from body, reach to create the stretch
• Draw the leg back in, rotate hips back across body, switch sides

Supine Leg Reaching - Lateral

• Maintain a braced core and rock up from lying supine.
• Rock up to seated with figure four legs.
• Shift weight forward and plant hands.
• Step legs back and hold a strong crawl position.
• Shift weight and sit back with figure four leg, rock back & repeat.

Rock Up to Crawl Hold

• 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

• 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*

Inverted Crawl

Ground Movement

Session 4: Mobility Flow

Kelli Longsine

Juan

Nice! Love the mobility before and after!! I need this!

Colton

Session 1: Upper Body

Session 2: Lower Body

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!

Session 4: Mobility Flow

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