Name: Playbook - Kellen Milad - Session 7 // Flow Practice
Uploaded: 2024-04-14T15:10:04.583Z
Duration: 45 min
Description: Session 7 // Flow Practice

Peter Kelly

Nice! Just perfect for what I needed! 💪🏽👏👍

Juan

I had to skip the Lsits and do something else, that is way too hard for me

Andrea

Bruce Thành

Jonathan

Gaël Nong

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.
• Pivot your bottom leg straight. Tuck toes
• Maintain good posture & rise up to standing.
• Return to lunge, pivot back leg, sit back, rock back.

Figure Four Rock Up

• Half Kneeling position to start.
• Root into the ground and brace your core. 
• Jump & switch your leg position. 
• Pause to find stability then gently lower your knee to touch the ground.
• Singles or consecutive jumps.

Half Kneeling Switch

A basic bodyweight squat can be expressed through all planes of motion and in many different angles. Vary your squats to provide a wider variety of stretch and mobility.

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

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

• Start in a tight supine tuck position. Knees together, head & shoulders lifted off the ground.

• Create a small rocking action while maintaining the tuck.

• As you rock back to your shoulders, swivel your hips to the side to begin rotation. Find the timing to rotate 360 degrees.

• Alternatively, try bigger rocking actions. Rock back at an angle and allow your momentum to drive the rotation.

*Switch direction after each revolution.*

Rotational Rocking

Primary Series

• Attach a resistance band to a door or pole.
• Hold the band and walkout until there is slight tension.
• Keep core and glutes braced 
• With an open stance, rooted into the ground - press the band away from your chest. Pause for 1-2 seconds.

*10 reps each side.*

Resistance Band Core Press

• 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

2x10 seconds

• Use 2 chairs or a set of yoga blocks for extra ground clearance. 
• Press your arms to full lock out with shoulders depressed / neck long.
• Hold your fully extended legs straight out in front of you.
• Modification: Keep feet on the ground OR hold a tuck or straddle position.

L Sits

Core Series

Session 7 // Flow Practice

Yanick

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

Erik

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

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 7 // Flow Practice

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