Name: Playbook - Kellen Milad - VM [PHASE 1] Week 4 / Day 1: Spine & Squat
Uploaded: 2023-10-29T21:15:30.563Z
Duration: 60 min
Description: VM [PHASE 1] Week 4 / Day 1: Spine & Squat

Silly thing to say, but with this program I’m finally able to sit crisscrossed on the ground. Was never able to do that comfortably

Equiano

Drew

Spyridon

Peter Kelly

Fadia

Nick Haight

This session focuses on squat & spinal mobility.

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

•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 Unders

• 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

•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.

*Avoid overextending the spine. Keep back glute engaged for an active hip flexor stretch.

Half Kneeling Step Outs

Mobility Check-In

A basic bodyweight squat can be expressed through all planes of motion and in many different angles. Vary your squats to provide a wider variety of stretch and mobility.

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

• Start standing with feet together.
• Keep chest upright as you lower down into a squat on the balls of your feet
• Pause at the bottom or gently rock back and forth.
• Rise up to standing.
• Don't move into painful ranges of motion. 
• To progress: lean back and keep hips in full extension while going through the movement.

Toe Squats

• Single-leg squat variation when your back leg is held behind you. Work to touch your back knee to the ground.
• Work within your active ROM. 
• Reach your arms forward for additional counterbalancing.
• Use a chair or PVC pipe for assistance in deepening the movement

*Switch legs every 30 seconds*

Single Leg (Hover) Squats

Squat Series

• Start in a Supine Hip Bridge position - heels pressing into the ground, core and glutes braced.
• 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

•Keep your spine long and shoulders back. Sit tall.

•Brace core. Hinge forward from the hips.

•Flex front foot and actively press into the ground with the front leg .

•Reach in different combinations and angles.

*1 minute each side*

Side Sit Reaches

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

Mobility Combo

• Supine Lying with feet flat on the ground
• Place hand next to your head with fingers pointing outwards. 
• Bridge your hips and lift your elbows so your palms are flat on the ground.
• Press through your hands & feet, drive your hips upwards to full bridge
• Hold for 2-3 seconds and lower down to your back. Take rest as needed.

Modification: Elevate feet on a bench to reduce mobility demands.

Full Bridge Push Ups

•Stand with your back to the wall, approximately an arm’s length away.

•Rotate through your shoulders and reach back to touch the wall. 

•Press into the wall while pushing your hips forward and squeezing your glutes to protect your lower back.

•Reach your free arm across your body and trace an arc over the wall - rotating into a backbend. 

•Complete the circular rotation to finish the rep.

*5 reps each direction*

Wall Bridge Rotations

Bridge Combo

• 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

• 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)

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time.

2 minutes each side.

Half Kneel / Half Split (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 4 / 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

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

Marie

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 1: Spine & Squat

Maria Cristina Zago

David

Got a great sweat.  Love the natural movements

VM [PHASE 1] Week 4 / Day 1: Spine & Squat

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