Name: Playbook - Kellen Milad - VM [PHASE 1] Week 1 / Day 4: Roll & Rotate
Uploaded: 2023-10-29T21:15:30.182Z
Duration: 60 min
Description: VM [PHASE 1] Week 1 / Day 4: Roll & Rotate

Jake

Aeirus

My back feels so good after these workouts...

Kathryn

Sarah

Michael Escalante

Kari

MichaelAngelo

Nick Haight

Amazing feeling post session. Great for pre run /weights

Peter Kelly

Marie

Oh, those long rolls (mindfully slow-rolling) and rotational rocks are tough, but just what I needed.  Great 60 min., thank you!

Heidi

Graham

Kellen...when I do the long rolls..I tend to put my arms on the floor to help me roll whereas in your vid..your arms are up from the ground.. any advise to work on that?

Mala

Alexis Squire

Jeff

Henry

Julian

Travis

Amazing !!!! I'm feeling reenergized 👌

Craig

I never know what I’m going to get with your workouts and I enjoy this.

Kayla

adam

This session is a playful practice of rolling and rotation.

• 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

• 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

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

• 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

Mobility Check-In

• Start in Supine Tuck position. Extend arms and legs to full Hollow Body. Keep lower back glued to ground.

• Maintain this tension, roll to the side, to prone, to side, to supine. Tuck, extend to Hollow and repeat.

• Slow down and limit the use of momentum. Keep your core control to alternate between Hollow, Side Arch, and Prone Arch positions.

Long Rolls

• 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

Combo #1

• From Standing, step back and rotate towards the front leg. 
• Press through the ball of the back foot. Lean back and reach.
• Emphasize the stretch through the back leg.

Back Lunge + Rotation Reach

•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 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

Combo #2

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs drawn down, hips in full extension - glutes braced.
• Draw one knee in towards chest. Maintain the full hip bridge on one leg.
• Pause and switch sides.

Supine Hip Bridge March

• From Inverted, extend one leg reaching upwards.
• Slight shift your weight and reach for your toes with your opposite hand.
• Return to 4-points of support and switch sides.

Inverted Contralateral Reaches

• Balance on your hips, keeping feet off the ground.
• Keep your knees together and shins parallel to the ground.
• Recline your upper body Shoulders back and chin up
• Hold the position or extend legs to increase the intensity.

V Sit

Combo #3

• Place soles of feet together. Maintain long spine.
• Actively press feet together and/or pull knees down towards the ground.
• Move your feet closer to or further from your hips.
• Use pressure from hands or weights for additional stretch. Bolster hips if flexibility is limited.

Butterfly Sit (stretch)

• Hold onto a fixed object and hinge at the hips. 
• Shift your weight back and relax your shoulder and lat to feel the stretch.
• Breathe deeply. Twist / rotate + reposition your feet to alter the stretch.

Switch sides every minute.

Lat Stretch

• 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)

Static Stretch

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

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

Juan

Another excellent, creative, and fun routine!

Jeremiah

Bianca

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

Meghan

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

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

Bjorn

Sonia

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

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

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

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