Name: Playbook - Kellen Milad - VM [PHASE 1] Week 1 / Day 2: Flow
Uploaded: 2023-10-29T21:15:30.115Z
Duration: 60 min
Description: VM [PHASE 1] Week 1 / Day 2: Flow

Juan

Another excellent, creative, and fun routine!

Jeremiah

Bianca

Nice routine. Slower pace felt good this morning! As much a mental exercise in paying attention as a physical challenge.

Erik

I absolutely love your workouts. Sometimes I can’t do a certain move and will adjust to something less intense but I feel I’ve made improvement since I started my practice with you about a year ago!

Maria

Meghan

Bruce Thành

Nayuribe

Chris

Michael

Elaine

That felt goooooood.  Cool moves.  Also got my heart rate up, and I appreciated that it was a little shorter than day 1…

Sarah

Beautiful progession, the stretches at the end felt like heaven

Alejandro

Michael Escalante

Jonathan

Mario Pantoni

Morgan

Joshua

Claude

Kari

Nick Haight

Good blend of stretching for flexibility and cardio.

Nikki

Felicia Eckert

Super excellent! Nice slow burn... dripping sweat, heart rate elevated to about 50%. Controlled nasal breathing... mobility! 
👊🏼👊🏼👊🏼
So good! I am getting so much more flexible!

I have been doing your YouTube vids for about a month and finally joined you here... even better!

Thanks sooooo very much!

Godspeed!

Denver

Peter Kelly

Heidi

Danielle

Kellen..I have a question..when you mention 10 reps, is it 1 rep equals to both sides?

Mala

Jeff

Great workout.
I guess this is more of an app comment, but lately some of the vids are not available offline even though they are downloaded.  For me it was the the 2 middle videos in the warm up, and the last 2 in the stretch series.

Niko

Aaron Mizak

Working up to 6 sets in all exercises. Some movements are less familiar so taking it a little slower.

Jacobo

It was fun but hard. Im a total beginner.

CookieMoonsterq

Chelsea

Travis

MikeZ

Almudena

Marie

Andre Luiz Cunha

Great hip opener where a lot of tension is held, especially during this stressful time. Thank you

Amiee

adam

Workout is good, my kneeling not so much.

Andres

Don’t run yourself into the ground - Take care of your body! These workouts focus on mobility, dynamic movement, and static stretching to boost your immune system naturally!

This session focuses on flowing ground-based movements.

Movement for rolling, falling, or evasion. Start slowly and build a smooth transition, then add speed + complexity.

• Begin in Knee Hand position, arms locked out + long spine / braced core.

• Shift weight to one side, sit to your hip. Roll across your glutes, exit to your opposite hip.

• Return to Knee Hand or kneeling or rise up to standing.

Knee Hand Hip Roll

•Foot Hand Crawl Position
•Opposite foot & hand 2-point support
•Rotate away from the support arm
•Free leg passes underneath the body
•Plant foot & hand (Inverted Crawl position)
•Reverse to return to Foot Hand Crawl

Crawl Pass Under Transition

• Inverted position with fingers pointed outwards. Long spine
• Feet flat to the ground & shoulders externally rotated.
• Press your hips to the sky - feel your glutes & hamstrings
• Feel the stretch through your shoulders & chest.
• Lower your hips and shift them back between your hands

Inverted Hip Lifts

•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

Ground Movement Flow

•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.

Foot Hand Crawl Kick Thru

• 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

Transition from ground sitting to half kneeling. 
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Sit back and switch your figure four legs

Figure Four Get Ups

• 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

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs

Shoulder Flexion Stretch

• 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 minute 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 sides every minute*

Cross Sit / Cross Over Sit (stretch)

Static Stretch

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

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

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

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

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

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

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

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!

Spyridon

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!

Paul

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 2: Flow

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