Name: Playbook - Kellen Milad - Session 5 // Full Body
Uploaded: 2024-04-14T15:10:04.576Z
Duration: 60 min
Description: Session 5 // Full Body

Enjoyed the stretches at the end, well needed 😁

Peter Kelly

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

Erik

Niko

Aleksandra

Top workout. Just struggle with side sits

Nathan

• Start in a Side Bent Sit position
• Sit tall and keep your core braced. Dive your hips forward, rising up to your knees - Split Kneel
•  Shift your weight to your front knee and step your back leg forward to Half Kneel.
• Rotate to the side opposite your front knee, lean back and reach.
• Untwist, step back, and sit down. Swivel your hip to switch the Side Bent Sit.

Side Sit to Half Kneel + Back Reach

• From standing, lower into a deep knee bend > kneeling.

• Step out to half kneeling get up to standing on each side. 

• Return to flexed foot kneeling and get up. Repeat sequence for the prescribed reps or time.

Kneel / Half Kneel Get Ups

Work basic lunges in a variety of directions. Focus on maintaining balance and stability as you step into and out of the lunges.

• Start on one leg. Lunge forward, diagonally, laterally, rotationally, and across your body. Switch sides.

• As you become more familiar with the different angles. Add complexity. Alternate from side to side. Randomize the angles.

Multiplane Lunges

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.

*10 reps. alternating sides.*

Tripod Get Ups

Mobility Flow

10 reps per side.
Perform with weight at your sides or in the goblet / rack position.

• Place the top of your foot on a bench, ankle crease as the front edge.

• Adjust your stance - hop far enough away so your back hip is in extension.

• Lower down into a single-leg squat pressing back foot into the top of the bench. Allow knee to swing back towards the bench.

• Drive up to standing keep your hip in external rotation, avoid inward collapse of the knee.
 
*Perform 10 reps per side.

RFE Split Squats

8 reps per side.

• Use two dumbbells or kettlebells.
• Set up a strong plank: full tension + open stance + locked out arms 
+ with a strong grip on the handles.

• Press into one handle. Row with the opposite arm - drive your elbow to the ceiling. 

• Keep hips stable. Rotate through your shoulder with each pull.

Renegade Rows

•Set your feet on top of a bench or chair.

•Maintain a strong hollow body plank - pelvis tucked & shoulders protracted.

•Retract shoulder blades when lowering down. Keep elbows at 45 degree angle from the body.

•Protract shoulders at the top of each rep.

Decline Push Ups

SuperSet A

*7 reps each side*

• Clean the kettlebell to the rack position

• Set up a strong, balanced stance. Keep pelvis level, glutes and core braced.

• Hold the bell in the rack position, squeeze the handle hard and squeeze the bell into your body before driving the bell overhead.

• Avoid excessive spinal arching. Your press arm should be in line with your ear as you complete the press.

• Lower the bell with control, pull into down back into the rack position. Cast the bell away and re-clean.

*Perform 7 reps per side.*

KB/DB Clean & Press

• Hold weight goblet-style and set up a wide stance.

• Shift weight and sit into your hips. Keep your torso upright.

• Keep your heel down on your squat side. Keep your opposite strong leg - avoid knee collapsing inward

•  Stay low shifting side to side or rise up between reps

Loaded Squat Shifting

SuperSet B

• Hold the weight securely at chest height or at your sides.
• Maintain braced core and good posture.
• Lean forward shifting weight to the front leg. Press through the platform to step up
• Avoid jumping from the back leg as much as possible.
• Center your weight over the platform and control your descent.

Loaded Step Ups (Alternating)

• Anchor resistance band to a pole or door.  Choose bilateral or unilateral rows.
• Assume a standing or half kneeling position - get rooted into the ground. 
• Grip the band and drive your elbows back retracting your shoulders with each rep.
• Pause at the end of each pull and contract your lats.

Resistance Band Rows

• 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

Foot Hand Crawl

Finisher

• Set up a Side Bent Sit position with good posture. Hold for the allotted time.

• Hinge forward, twist, and reach at different angles. Maintain deep relaxed breathing

• Explore the position and emphasize the stretches that feel best for your body.

*Switch sides every minute.*

Side Bent Sit (stretch)

• 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)

• Inverted Crawl position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.

Inverted Bridge Reaches

• Hold the deep squat position.
• Pry your hips open and shift  your bodyweight from side to side

Deep Squat

Stretch Series

Session 5 // Full Body

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

Session 4 // Flow Practice

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 5 // Full Body

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