Name: Playbook - Kellen Milad - VM [PHASE 1] Week 3 / Day 2: Flow
Uploaded: 2023-10-29T21:15:30.461Z
Duration: 60 min
Description: VM [PHASE 1] Week 3 / Day 2: Flow

Maria Cristina Zago

David

Got a great sweat.  Love the natural movements

Worked up a good sweat during the crawling portion of this workout!

Drew

Marie

Nick Haight

Great as always. But painful. My knees are constantly blue. 
Would be a nice "insight" or youtube video topic: What kind of surface should I use, how do I prevent pain when kneeling etc. 
Standard yoga mat is definitely not ideal. To grippy to swing or glide, to thin to put much weight on.

Thomas

Is the regular kick through dis a good modification to the floor switch kick through move? I ended up just doing regular kick through from crawl position. My upper body is still weak from my hysterectomy. Working on my core strength without crunches.

Amanda Cristiana Valladolid

Peter Kelly

This session focuses on flowing ground-based movements.

• Start: Side Bent Sit
• Keep feet in contact with ground, lift knees from side to side.
• Press your into the ground and rise up to your knees.
• Reach overhead with either arm.
• Controlled return to sitting. Swivel & repeat.

Side Sit Swivel & Rise

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

•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.

Kneeling Hip Rotations

Transition from supine to half kneeling.
• 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

•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

Ground Movement

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

*20 steps*

Foot Hand Crawl

Inverted Crawl

•Start in Deep Knee Bend
•Reach to the side and plant hands
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands
•Land as softly as possible

Lateral Shuffle Crawl

• Hold the deep squat position.
• Pry your hips open and shift  your bodyweight from side to side

Deep Squat

Crawling Flow

Compound movement. Break it down & gradually build it up with speed and smoothness.

• Start standing. Lower down, plant hands and sprawl back to a crawl position.
• Shift your weight laterally and roll across your hips.
• Return to crawl position. Pop up to standing.

Sprawl to Hip Roll

• 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.

Crawl Kick Thrus

• From a Supine Tuck position, rock back onto your shoulders a few times.

• Tuck your chin and look down at one shoulder. Kick the same side leg back overhead reaching for the ground.

• Roll over your shoulder. Avoid rolling over the crown of your head. Exit the roll in a Knee Hand position.

• Be patient as you're learning the pattern. It takes time to learn the timing and how to use the momentum.

Back Rolls

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Pause and hold the stretch. Maintain a long spine an sink into the front hips
• Step back & switch sides.

Crawl Lunges

Rolling Flow

• 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

• 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

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Perform 12 reps.

Arch Ups

• Push Up plank position. Arms locked out. Shoulders protracted.
• Keep your pelvis tucked and glutes strong.
• Stay tight and tuck one knee to your triceps.
• 2 sec hold each rep. Alternate sides.

Plank Knee Tucks

Core Series

• 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 minutes 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 3 / 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

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

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!

Moving the body this way is such a pleasure!

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

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