Name: Playbook - Kellen Milad - Session 9 // Flow Practice
Uploaded: 2024-04-14T15:10:04.590Z
Duration: 45 min
Description: Session 9 // Flow Practice

Juan

Peter Kelly

• 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 a Foot Hand Crawl position. Sit hips back to heels.
• Shift weight forward. Press into the ground jump feet forward to squat.
• Pause in the Deep Squat 3-5 seconds. Maintain a braced core and long spine.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

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 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

A dynamic transition from side-to-side in a 1-arm Inverted Crawl

• Start in an Inverted Crawl position
• Reach one arm across your body to load your weight onto your support arm.
• Push your hips upwards and throw your free arm back across your body.
• Shift some bodyweight forward into your lower body as you use the momentum of the swinging arm to spin .
• Spot the ground with your eyes and catch the ground with your swing arm - establish support and lock out.

• Modification: Perform this movement with your hands on a stable elevated surface.

Inverted Spinning Transition

Primary Series

• 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

• Sit on the ground with legs fully extended.
• Place you hands next to your knees - the further forward the harder this movement will be.
• Keep a longish spine + strong legs, lift and lower your legs

Pike Leg Lifts

Core SuperSet #1

*Perform 6x Pikes / 10x Tucks*

•Start in a hollow body plank position (shoulders protracted) with feet on a towel or slider.

•Keep arms locked out with elbows pits forward. Weight forward over hands.

•Press through the ground and pike hip upwards - slide feet in towards hands. Or modify to sliding knee tucks.

•In both versions, focus on keeping your feet as light on the ground as possible.

Sliding Pike Ups / Tucks

•Keep arms locked out or plank on forearms. Shoulders over hands. Maintain posterior pelvic tilt, core & glutes braced.

•Swing leg to the side - tap toes on line with hands. Swing leg back across midline - reach, rotate to a 1-arm plank

*8 swings each leg*

Plank Leg Swings

Core SuperSet #2

Session 9 // 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

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

Rebekah

Session 10 // Full Body

Bruce Thành

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 9 // Flow Practice

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