Name: Playbook - Kellen Milad - Session 4 // Flow Practice
Uploaded: 2024-04-14T15:10:04.570Z
Duration: 45 min
Description: Session 4 // Flow Practice

Peter Kelly

Juan

Erik

Jake

Jackie

Kari

Daniele

Transition from supine to side sit.
• Rock back. Rock up to seated. Plant your heels and lay your legs to the side.

• OR Rock Up place the outer edge of one foot on the ground and wrap the other leg back to come into Side Sit.

Rock Up to Side Sit

• 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 Sit Hip Switches

• Start in High Hip Foot Hand Crawl
• Bend elbows and shift weight forward in a swooping action.
• Skim the ground and rise up to a Prone Spinal Extension.
• Reverse the path and return to High Hip Crawl.
• Modifications: reduce the range of motion or use an incline.

Diving Push Ups

• 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

Primary Series

• Push Up plank position. Arms locked out. Shoulders protracted.
• Sit back into a crawl. Shift forward and bring knee to arm pit.
• Pause & rotate cross body and back.
• Step back & sit back. Alternate sides.

*Perform 10 alternating reps.*

Plank Knee Tucks + Rotation

• 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

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Perform 12 reps.

Arch Ups

Core Series

Session 4 // Flow Practice

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!

Great combination of strength and mobility. Great one, Kellen!

Session 3 // Full Body

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

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

Meghan

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 4 // Flow Practice

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