Name: Playbook - Kellen Milad - VM [PHASE 1] Week 2 / Day 1: Spine & Squat
Uploaded: 2023-10-29T21:15:30.259Z
Duration: 60 min
Description: VM [PHASE 1] Week 2 / Day 1: Spine & Squat

Bjorn

Sonia

Alejandro

Michael Escalante

Super challenging to maintain focus and power through. But no regrets making it through all the sets!

MichaelAngelo

Nick Haight

Peter Kelly

Graham

Jacobo

For those of us unable to do a back bridge, and especially a back bridge push-up. I would like to see the progression to back bridge or a different selection.

Michael

I think I hit a wall today. At least that’s how my body feels. Usually the vitamin movement helps me release tension and soreness in the muscles but this time I was just fatigued through most of it. Cut some of it short but made it through at least. Had a hard time finding a rhythm with my breathing. Still glad I did what I could.

Amanda Cristiana Valladolid

Marie

good. youre good? thank you boot im good to

adam

This session focuses on squat & spinal mobility.

• 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

•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*
Repeat for the prescribed reps.

Half Kneeling Step Outs

Ground Movement

Flow from one movement to the next continuously - 30 seconds each for 3 rounds.

• 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

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Release the same side hand from the ground and extend into the reach & stretch.
• Plant the hand, step back, switch sides.

Crawl Lunge

Hip Mobility Flow

• 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

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Wave

• 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

• 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.
• Step forward & switch sides

Back Lunge + Rotation Reach

Spinal Mobility Flow

• 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

• 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

• Long Sit position with shoulders back and long spine. Bolster hips with a towel or yoga block if necessary.

• Actively reach your legs away from your body.

• Lean forward from the hips to intensify the stretch. Reach at different angles to change the stretch.

• Don't move into pain or forces the ROM. Be patient and remember to breathe.

Long Sit (stretch)

• From Half Kneeling, post the arm opposite your front leg.
• Reach overhead and bend to the side. 
• Elongate into the reach. Shift you hips away from the reach.
• Sweep your arm through the ROM to change the stretch.
• Switch sides every minute.

Half Kneeling Side Stretch

Static Stretch

VM [PHASE 1] Week 2 / 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

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

Jake

Aeirus

My back feels so good after these workouts...

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

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 2 / Day 1: Spine & Squat

Community

More workouts from Kellen Milad