Name: Playbook - Kellen Milad - VM [PHASE 1] Week 4 / Day 3: Core & Crawling
Uploaded: 2023-10-29T21:15:30.596Z
Duration: 60 min
Description: VM [PHASE 1] Week 4 / Day 3: Core & Crawling

Great training, really enjoyed the 20sec-long intervals. Watch out, in the first series has 0min practice. Looking forward for my next training!

Paul

Peter Kelly

Nick Haight

Elektra

This session focuses on core & crawling movements

Running in place. Natural technique.
• Soft landings on the balls of your feet. Heel kisses the ground with each footfall.
• Arms moving in coordination with the legs - arm swing stay tight to the ribcage. 
• Mix it up with side shuffles, rotations, and small jumps.

Running

• Slow and controlled step over movement.
• Imagine the context of stepping over obstacles.
• Maintain your balance and work through a full ROM of active hip mobility.
• Link steps together, move forwards, backwards, laterally, and rotationally.

Step Overs

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

*1 min each side

Single Leg Ground Touches

• Start standing. Hinge at the hip and lower your COG.
• Plant your hands on the ground and walk out to a crawl position.
• Keep your spine long, hips and head level, knees low to the ground.
• Take several crawling steps.
• Walk your hands back and transition to a split squat. Stand up

Crawl Get Ups

Mobility Check-In

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

• 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.

*switch sides every 5 reps*

Half Kneeling Side Kicks

• Balance on your hips, keeping feet off the ground.
• Keep your knees together and shins parallel to the ground.
• Recline your upper body Shoulders back and chin up
• Hold the position or extend legs to increase the intensity.

V Sit

Core Series

• 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

•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

Inverted Crawl

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

Deep Squat

Crawling Series

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Hold. 
• Create a small rocking action from your lower to mid back.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Rocks

• Start in a supine tuck position with arms at your sides pressing into the ground for stability.

• Squeeze your core and pull your thighs towards your chest

• Pulse your hips upwards to the ceiling. Brace your core to control the return to the ground.

• Blend in Rotational Rocking for an extra challenge.

Supine Hip Presses

•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

ACTIVE RECOVERY

• 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

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Hold for 5-10 seconds and switch sides

Prone Lying Chest 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.

2 minutes each side.

Side Bent 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)

Static Stretch

VM [PHASE 1] Week 4 / Day 3: Core & Crawling

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!

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 3 / Day 2: Flow

Yana

Keep the body moving workout. Feels great!!

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

VM [PHASE 1] Week 3 / Day 4: Rolling & Rotation

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

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

Feel like I’ll be able to start break dancing following this practice.

Great workout! Love the cardio part with the flows

Nadège

VM [PHASE 1] Week 4 / Day 2: Flow

Started this session with tension in my neck and head. Ended with less pain and better range of motion in my hips.

Robin Granander

Allison

Jonathan

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

That triangle pose at the end… sooo good!

VM [PHASE 2] Week 1 / Day 1

Loved the mix of high intensity and low intensity in each set!

VM [PHASE 2] Week 1 / Day 2

I had to modify single leg squat to more of a split squat due to pain. Otherwise fantastic routine!

VM [PHASE 2] Week 1 / Day 3

VM [PHASE 2] Week 1 / Day 4

VM [PHASE 2] Week 2 / Day 1

Hi Kellen, since I only have a pull-up bar that hangs off a door frame I was wondering if you could recommend alternatives to swinging hang exercises? Did active  hanging with side twists as a substitute but wasn't sure about it. Thanks!

Jorge

VM [PHASE 2] Week 2 / Day 2

VM [PHASE 2] Week 2 / Day 3

Loved the handstand movements and the L sit. Great and Very challenging.

Really enjoy these workouts, feeling good 👍

VM [PHASE 2] Week 2 / Day 4

Loved the reverse bridge against the wall!

VM [PHASE 2] Week 3 / Day 1

That was a difficult one! But I just paced myself to keep my heart rate in cardio. Good moves!

Jeff Bonny

VM [PHASE 2] Week 3 / Day 2

Excellent workout. Also, you always have really artistic background compositions to your videos. Good work! 👏🏼👏🏼👏🏼

VM [PHASE 1] Week 4 / Day 3: Core & Crawling

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