Name: Playbook - Kellen Milad - Session 6 // Full Body
Uploaded: 2024-04-14T15:10:04.579Z
Duration: 60 min
Description: Session 6 // Full Body

Juan

Peter Kelly

Josh

Erik

It's just another great workout!!! 😁🤩

Bruce Thành

Great workout, feels amazing afterwards 👍

Alex

Matt

This workout was TOUGH. I had to cut down the last 2 segments one round because my muscles couldn’t keep up anymore. Very enjoyable, though!

Holy hell that was a burner! I had fun with the loaded deck squats, those are new to me 🙌

Quinn Brasel

• 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

• Plank position shift weight back to High Hip Crawl position.

• Reach one arm to your opposite foot. Rotational stretch.

• Shift weight forward to plank. Shift weight back and switch side on the reach.

Perform 10 alternating reaches.

High Hip Diagonal Reaches

• 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

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

*10 reps each side

Single Leg Ground Touches

Mobility Flow

10 double press / 10 reps alternating press

• 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.

Chest Press

•Lying perpendicular to a bench, hold the DB vertically above your chest.

•Bring the weight back behind your head. Keep a slight bend in your arms - elbows hugging inwards.

•Maintain your core connection - level pelvis and bottom ribs dropped.

•Pull the weight back over, lower to tap your chest. Repeat for the designated reps.

Dumbbell Pullovers

Push / Pull SuperSet

Ladder reps: 5-4-3-2-1x

• Start in active hang position - shoulders plugged in, pelvis level, core engaged.

• Strong pull to bring your chest to the bar. Drive your elbows back with each pull

• Vary your grip and the width of your hand placement.

• Modify the movement with assistance from a chair or a resistance band.

Pull Ups

This basic drill will be very helpful on your handstand journey. The Back-to-Wall HS will allow you to accumulate more time on your hands to build strength & awareness.

•Plant your hands and kick up with a split entry.

•The key is timing - shift your weight forward to stack your shoulders over wrists + lift the back leg (gently push off the ground with the bent leg)

•Hold the handstand against the wall for support while your adjust your shape - hollow body. Open your shoulders, scoop your pelvis, and drop your ribcage.

•Build strength by press your upper back to the wall and pressing back.

•It’s highly recommended that you film some of your practice so you can see your alignment from a 3rd person perspective.

*Hold for the prescribed time and exit with control.

BTW Handstand Holds

• 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.

Hanging Knee Tucks

• Sink down into a partial squat - keep your knees open and spine long.
• Explode upwards into a jump.
• Land softly back in your half squat and repeat.
• Maintain stability and alignment through your lower body.

Squat Jumps

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

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 Shuffle Crawl

Finisher

• 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

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Release the same side hand from the ground and extend into the reach & stretch.
• Plant the hand, step back, switch sides.

Crawl Lunge + Reach

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

*2 minutes each side.*

Half Kneeling (stretch)

• Start in a Cross-legged Sit position or hook  top leg across the opposite knee for the Crossover stretch.

• Both positions are valuable hip openers. Spend time with the different variations.

• Lean forward in Cross Sit and work both sides.

• For Crossover Sit, hug your knee in towards your chest and elongate your spine. Feel the stretch in your glutes.

• Crossover Sit: Keep your front foot flexed and actively draw hip into socket for stability and to protect your knee.

*Switch cross every minute.*

Cross Sit / Cross Over Sit (stretch)

Stretch Series

Session 6 // Full Body

Yanick

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

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

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

Session 10 // Full Body

Session 11 // Full Body

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

David

Cassandra

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.

Meghan

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 6 // Full Body

Community

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