Name: Playbook - Kellen Milad - VM [PHASE 1] Week 3 / Day 3: Dynamic
Uploaded: 2023-10-29T21:15:30.474Z
Duration: 60 min
Description: VM [PHASE 1] Week 3 / Day 3: Dynamic

Maria Cristina Zago

Yana

Keep the body moving workout. Feels great!!

Michael Escalante

Marie

Peter Kelly

Molemo

Nick Haight

Adrien

Thanks loved every minute. Please keep making more of these!!! By far my favourite type of material from you (or anyone).

Elektra

That was excellent, really like the challenge and tempo

Patrick Coffin

Nicola Addison-Newland

This session focuses on dynamic movement patterns and athleticism.

• Start in a Supine Lying Tuck, core lightly braced.
• Rotate hips to the side, keeping shoulders flat to the ground
• Extend top leg away from body, reach to create the stretch
• Draw the leg back in, rotate hips back across body, switch sides

Supine Leg Reaching - Lateral

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

Dynamic balance & core work.

• Wide Stance w/ lower center of gravity.
• Shift weight to one side. Connect opposite knee & elbow.
• Pause 1-2 sec. Focus on a strong diagonal core connection.
• Stay balance. Return to Wide Stance. Switch sides.

Standing Cross Crunch

• 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

Mobility Check-In

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

• Start in a stable Single Leg Balance
• Draw your free leg back across your midline.
• Fall to the side, push off your standing leg + swing your free leg to carry you through the jump.
• Land softly on you free leg first and find stability. Repeat.

Lateral Swing Jumps

Combo #1

•Start in a deep split squat. Spine long & core braced.
•Accelerate upwards allowing your legs to extend
•Switch your stance at the top
•Absorb the landing and decelerate. Return to deep split squat.

Split Squat Switch Jump

• 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

• From Half Kneel, post your arm on the side of the down knee. 
• Shift your bodyweight supporting yourself on your knee and same side hand.
• Draw your other knee in towards your chest and then kick outward. Fully extend your hip with each kick.

30 sec. per side

Half Kneeling Side Kicks

Combo #2

Combination movement. Flow from the Figure Four Rock Up into the Low Sprawl

• Rock Up with figure four legs to half kneeling
• Plant your hands and shift weight forward
• Press through locked out arms to sprawl legs back
• Allow arms to bend and lower chest to the ground.
• Press up & jump in, stay low. Rock back and repeat.

Rock Up to Sprawl

• 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 Overs

Inverted Crawl

Crawling Flow

Work with this sequence for the allotted time:

• High Hip Crawl / DWD - pedal feet. Hold and stretch hamstrings and calves + alternating leg lifts.

• Shift forward to Plank position. Perform alternating knee tucks

• Press hips to floor & keep shoulders back. Open into spinal extension

• Brace core and hollow your body as you shift weight into a back-loaded crawl - arm stretching forward. Repeat the flow.

Plank Flow

• 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)

• 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.

*1 minute each side.

Side Bent Sit (stretch)

Thoracic rotational mobility & dynamic side line stretch.

• 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

Static Stretch

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

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

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

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 3 / Day 3: Dynamic

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