Name: Playbook - Kellen Milad - Session 8 // Full Body
Uploaded: 2024-04-14T15:10:04.586Z
Duration: 60 min
Description: Session 8 // Full Body

Peter Kelly

Josh

Jonathan

Bruce Thành

Erik

Alex

Miracle

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

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

*20 alternating reps.*

Crawl Kick Thrus

• 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 Bent Sit Hip Switches

• 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

Mobility Flow

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

Warm up, then 5x5 @ 60% intensity

• Unrack the bar and step away from the rack.
• Set up a strong stance with feet shoulder width. Feet can turn out slightly but avoid excessive turn out.
• Brace your core and lower down into your hips until your hip creases break the plane of your knees. 
• Maintain a long spine and heels on the ground. Pause in the bottom position.
• Brace and drive into the ground to stand. Keep your knees pushing out.

Back Squats

Can be performed bilateral or unilateral.

• Hold weights at chest height.
• Strong stance - pelvis level core braced.
• Squat or knee dip. Explode upwards into the press.
• Stabilize the weight overhead, keep pelvis level and core braced. 
• Control weight on the way down, dip & drive overhead to repeat.

Push Press

• Set up in a strong hip hinge position - weight evenly distributed on soles of feet. Long spine & braced core. Lats engaged.
• Press into one handle, pull with the opposite arm. Drive you elbow to the sky - shoulder externally rotates. Maintain good posture.
• Pause for a moment at the top of the row. Squeeze your lat. 

*12 total reps.*

Alternating Gorilla Rows

Push / Pull SuperSet

• 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

• Position yourself between two chairs. Press position with locked out arms.
• Keep shoulders stable and depressed. Slightly lean forward and lower into the dip.
• Avoid allow your shoulders to drift upwards. Keep your neck long.
• Can be performed bodyweight or with load (dip belt).
• Modification: Assisted Dip - keep feet in contact with the ground to assist the movement.

Dips

Less knee bend than standard deadlifts to target hamstrings. Lower weight, higher reps.

•Hip-width stance with shoulders back & core engaged. Holding a barbell or dumbbells.

•Soften the knees and hinge at the hips. 

•Reach the hips back and lower the weights down to the mid-shin. Feel the hamstrings stretch.

•Drive feet into the ground, drive hips forward and draw yourself up to standing.

Romanian Deadlifts

Finisher

• 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)

•Fold forward with an anterior pelvic tilt. You may slightly bend your knees if necessary. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Slightly shift your weight back /pressing you hips back to create the posterior chain stretch.

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

Forward Fold Stretch

• Focus on keeping your spine long and shoulders back in your squat position.
• Stay low in your wide stance squat. Shift your weight from side to side. 
• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

Squat Lateral Shifting

Stretch Series

Session 8 // 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!

Juan

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

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

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 8 // Full Body

Community

More workouts from Kellen Milad