Name: Playbook - Kellen Milad - VM [PHASE 1] Week 1 / Day 1: Spine & Squat
Uploaded: 2023-10-29T21:15:30.096Z
Duration: 60 min
Description: VM [PHASE 1] Week 1 / Day 1: Spine & Squat

Workout was great . Would like the app to flow a bit smoother between movements

Just what my body needed. This is the perfect active recovery/mobility workout.

Sanoe

Jeff

Bianca

Peter Kelly

Dounia

Jonathan

Amazing workout. Would rather have it be narrated as I find it annoying to have to activate the time for each round. Or maybe I’m doing it wrong. I love your workouts though!

Maria

I only planned on doing part of a workout today, but I ended up pushing myself to do the whole thing. It was exactly what I needed!

Sarah

Feeling amazing for having moved. Your workouts are the only ones I look forward to.

I like the timer and these simple moves are good daily check ins 👍

Vicky

I have enjoyed your movement ideas on YouTube, just signed up. Great work as always, looking forward to more. :)

Jorie Jenkins

Naomi

Great!  A few moves I noticed I needed to be more careful with (hyper mobility) but I appreciate the ability to watch and read about each move before setting the timer and starting.

Great but I prefer narration/verbal guidance

Rosa

Alejandro

Coming out of a training rut to find your workouts and I’m never looking back! This was amazing!

Immy Amatyakul

Vanessa

Spyridon

Fun workout! The variety makes it interesting!

Azelle

Nice quick workout that gives you a nice sweat plus mobility for the day

Erik

I absolutely love these workouts. I’ve been doing a lot of functional and movement based exercise for a while now, but I’ve had to piece routines together with a lot of guesswork. Now, I have an amazing and comprehensive program with the touch of a button. Great work!

James

Michael Escalante

Good awakening training! I did it in about 40min instead of 60, should I have use the rest button or was it only as an option?

Paul

Nick Haight

I wish that each excercise be a complete routine like the ones you have in youtube

Mangal Joe Edwin

Rolando

Great.
I have a problem with the inverted back reaches due to a shoulder injury. Did the standing lunge reaches instead.

Yehoshua Zohar

Felicia Eckert

Not because of you is just me, my first workout a bit hard but all good !!

Noris

Janet

Denver

Flow between workouts needs to be optimized. I didn’t like that i have to click the next workout/ timer etc. I found the YouTube workouts to be much better for ease of use.

Jaryd Adair

Melissa

I loved it but it was kind of time consuming

Amazing first day! Love your warm up. Thank you!

Danielle

Kass

Jesse

Kicked my ass :) the squat/hip movements were pretty smooth, but the spinal mobility is definitely an area that requires a lot of growth. 

Great movement session though

Ryan

Awesome!  It was a fantastic early morning sweat. My body feels great and ready to take on the day!

So great! Didn’t expect to break as much of a sweat as I did. Thank you!

Great workout great feeling in my legs and back

Olga

1. Spoken instruction 
2. Ability to exit and re open workout without losing progress

Amanda Cristiana Valladolid

My first training here was great  thank you 🙂🙏

Nickel

Great stuff!! I work night shifts and just did this on my break... so nice to get my spine moving. Just enough to get movement in but not too much to tire me out completely.

Elektra

This session focuses on squat & spinal mobility.

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: Side Bent Sit
•Keep feet in contact with ground, lift knees from side to side.
•Sit tall after each rotation.
•Keep hands posted behind your hips for better leverage & stability. progress to performing without hands or holding an object.

Side Bent Sit Swivel

•Start in low kneeling > 
•Rise up to tall kneeling > 
•Step one leg forward to half kneeling > 
•Shift weight forward to stretch >
*Explore different angles and add reaching*

Half Kneeling Step Outs

• Start in a Low Kneeling position, feet flat.
• Bring knees close together and splay your feet out slightly
• Shift your weight to one side, rotate the opposite hip open
• Roll over the inside of the big toe. Plant the sole of your foot as you rotate open.
• Close the hip. Shift your weight and switch sides.

Kneeling Rotations

• Begin in a Deep Squat. Add small movement to mobilize. 
• Plant hands. Elevate your hips and transition into a Deep Hinge. 
• Dynamic stretch: Move between these two positions every 3-5 seconds
• Static stretch: slow down hold each position for several breaths for the allotted time.

Deep Hinge / Deep Squat (stretch)

Mobility Check-In

• 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.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

• 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.
*20 shifts*

Squat Lateral Shifting

Squat 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

• Lie in Supine Bridge position - hips lifted off the ground.
• Roll onto one shoulder, reach your opposite arm across your body.
• Extend into the reach and stretch.
• Draw back and switch sides.

Supine Bridge Reaches

• Focus on coordinating your breathing with the movements. 
• Feel the articulation your spine and glide of your shoulders.
• Work smooth flexion & extension. One vertebrae at a time.
• Branch out into side bending and weight shifting.

Knee Hand Spinal Articulation

• 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.

*Alternating sides

Inverted Bridge Reaches

Spinal Mobility Flow

•Stand with your back to the wall, approximately an arm’s length away.

•Rotate through your shoulders and reach back to touch the wall. 

•Press into the wall while pushing your hips forward and squeezing your glutes to protect your lower back.

•Reach your free arm across your body and trace an arc over the wall - rotating into a backbend. 

•Complete the circular rotation to finish the rep.

5 reps each direction

Wall Bridge Rotations

• From Prone Lying, plant your hands outside your chest and draw your shoulders back.

• Use the strength of your back to lift upwards, pressing your arms to lock out to assist the range of motion.

• Keep your shoulders drawn back and chest open. Use active strength through the movement - don't force your body through the range of motion.

Prone Spinal Extension

• 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)

• 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 Over Transition

• Flexed or Flat Foot Kneeling 
• Rotate your shoulders. 
• Post same side arm and reach across your body
• Hold and take a breath. Untwist. Switch sides.

Kneeling Rotational Reaches

Stretch Out

VM [PHASE 1] Week 1 / Day 1: Spine & Squat

Juan

Another excellent, creative, and fun routine!

Jeremiah

VM [PHASE 1] Week 1 / Day 2: Flow

Loved it.  My mobility needs a tonne of work but gotta start somewhere

Meghan

after 2days of practice, with little pain,i mean,  that was fresh air

adam

VM [PHASE 1] Week 1 / Day 3: Dynamic

Jake

Aeirus

My back feels so good after these workouts...

VM [PHASE 1] Week 1 / Day 4: Roll & Rotate

Bjorn

Sonia

VM [PHASE 1] Week 2 / Day 1: Spine & Squat

Marie

VM [PHASE 1] Week 2 / Day 2: Flow

Bruce Thành

Eytan Domb

VM [PHASE 1] Week 2 / Day 3: Core & Crawling

Really loved this one. All of the workouts are fantastic, but this one felt fantastic for my body. So appreciative for the practice, the structure and the support

Nate

Great, I love stretch/mobility workout ☀️🐾

VM [PHASE 1] Week 2 / Day 4: Strength Stretch

Great workout! Just some issues with the full bridges...

Cássio

Great set- I was able to work up a decent amount of body heat in this workout!

Drew

Moving the body this way is such a pleasure!

VM [PHASE 1] Week 3 / Day 1: Spine & Squat

Maria Cristina Zago

David

Got a great sweat.  Love the natural movements

VM [PHASE 1] Week 3 / Day 2: Flow

Yana

Keep the body moving workout. Feels great!!

VM [PHASE 1] Week 3 / Day 3: Dynamic

VM [PHASE 1] Week 3 / Day 4: Rolling & Rotation

Silly thing to say, but with this program I’m finally able to sit crisscrossed on the ground. Was never able to do that comfortably

Equiano

VM [PHASE 1] Week 4 / Day 1: Spine & Squat

Feel like I’ll be able to start break dancing following this practice.

Great workout! Love the cardio part with the flows

Nadège

VM [PHASE 1] Week 4 / Day 2: Flow

Great training, really enjoyed the 20sec-long intervals. Watch out, in the first series has 0min practice. Looking forward for my next training!

VM [PHASE 1] Week 4 / Day 3: Core & Crawling

Started this session with tension in my neck and head. Ended with less pain and better range of motion in my hips.

Robin Granander

Allison

VM [PHASE 1] Week 4 / Day 4: Strength Stretch

That triangle pose at the end… sooo good!

VM [PHASE 2] Week 1 / Day 1

Loved the mix of high intensity and low intensity in each set!

VM [PHASE 2] Week 1 / Day 2

I had to modify single leg squat to more of a split squat due to pain. Otherwise fantastic routine!

VM [PHASE 2] Week 1 / Day 3

VM [PHASE 2] Week 1 / Day 4

VM [PHASE 2] Week 2 / Day 1

Hi Kellen, since I only have a pull-up bar that hangs off a door frame I was wondering if you could recommend alternatives to swinging hang exercises? Did active  hanging with side twists as a substitute but wasn't sure about it. Thanks!

Jorge

VM [PHASE 2] Week 2 / Day 2

VM [PHASE 2] Week 2 / Day 3

Loved the handstand movements and the L sit. Great and Very challenging.

Really enjoy these workouts, feeling good 👍

VM [PHASE 2] Week 2 / Day 4

Loved the reverse bridge against the wall!

VM [PHASE 2] Week 3 / Day 1

That was a difficult one! But I just paced myself to keep my heart rate in cardio. Good moves!

Jeff Bonny

VM [PHASE 2] Week 3 / Day 2

Excellent workout. Also, you always have really artistic background compositions to your videos. Good work! 👏🏼👏🏼👏🏼

VM [PHASE 1] Week 1 / Day 1: Spine & Squat

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