Name: Playbook - Kellen Milad - VM [PHASE 1] Week 2 / Day 4: Strength Stretch
Uploaded: 2023-10-29T21:15:30.374Z
Duration: 60 min
Description: VM [PHASE 1] Week 2 / Day 4: Strength Stretch

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 ☀️🐾

Marie

Nick Haight

Peter Kelly

Elektra

I can’t do the skin the cat. In fact I think I hate it 🤣😅 I still tried lol

Amanda Cristiana Valladolid

Really enjoyed the stretch 
Thank you 🤗🙏🏻

This session focuses movement to combine stretching & strength.

• 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

• 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

Spinal & thoracic mobility. 
• Start in a prone press position
• Hike one leg up to the side.
• Reach overhead with the same side arms. Sweep the arm through a full ROM.
• Plant the arm and switch legs. Alternate sides.

Prone Overhead Reach

• 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 + Reach

Mobility Check-In

• Start in a balanced, stable stance. Pelvis level, bottom ribs dropped.
• Wide grip on the PVC pipe.
• Maintain spinal alignment. Bring the PVC overhead and behind your back and return.

Shoulder Dislocates

Use a PVC pipe or broomstick. 

• Place the PVC across your shoulders
• In an offset stance, hinge at the hips. 
• Rotate and hook your elbow inside your front knee.
• Open up your thoracic spine, look to the sky, breathe deeply 3-5s
• Unhook, rotate, rise up, and repeat. 

1 minute each side

PVC Windmill (stretch)

• Strong, stable stance. Pelvis level. Core lightly braced.

• Imagine holding a dish on your palm. Keep balancing the dish while you flow through the range of motion.

• Breathe through the burn. Keep your movements smooth but sharp. Feel the internal & external rotation of the shoulder. 

*1 min per side.*

Arm Spirals

Shoulder & Spine Mobility Combo

• Set up a long stance with upright posture. Hold a weight at your chest.
• Braced core. Stay in the ball of the back foot.
• Shift weight forward lowering into the front hip, allowing the back hip to fully extend.
• You may need to adjust the stance slightly. Keep your balance with a relatively even weight distribution front to back.
• Feel the compression of the front hip, stretch in the back hip.
• Press back up to middle. Perform all reps then switch sides.

8 reps per side.

Split Squats (loaded)

• 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 Hip Rotations

• 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

Targets: posterior chain (hamstrings, adductors, glutes, back)
• Set up a wider-than-shoulder-width stance.
• Maintain strong legs with external rotation, long spine, anterior pelvic tilt.
• Hinge forward while keeping your back straight. Feel the deep stretch + strength in the posterior chain.
• Move mindfully & work within your current ROM.

Wide Stance Hip Hinge

• Start in a Single-leg Hinge - knee slightly bent, hips level, weight balanced on the entire sole of your foot.

• Rotate open to stack your hips while maintaining balance. Pause.  Rotate closed.

switch sides every 30 seconds.

Single Leg Hip Hinge Rotation

Hip Mobility Series

• 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

• 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 an inverted crawl position - arms locked out, shoulders depressed, hips lifted
• Release one hand from the ground and press hips to the sky 
• Extend through your spine, drop head back and reach
• Retract your arm and lower your hips, repeat or switch sides.

Alternating sides.

Inverted Bridge Rotations

Work with this sequence for the allotted time:

• Plank to High Hip Crawl / DWD - pedal feet.
•  Alternating leg lifts
• Knee Tucks
• Back Loaded Crawl to Prone Spinal Extension

Plank Flow (level 1)

Stretch Series

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

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

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

Michael Escalante

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

Bruce Thành

Eytan Domb

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

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 2 / Day 4: Strength Stretch

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