Name: Playbook - Kellen Milad - VM [PHASE 1] Week 4 / Day 4: Strength Stretch
Uploaded: 2023-10-29T21:15:30.612Z
Duration: 60 min
Description: VM [PHASE 1] Week 4 / Day 4: Strength Stretch

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

Peter Kelly

Nick Haight

Adrien

This session focuses movement to elongate your body for a deep stretch.

Thoracic spine mobilization.

• Start in a Knee Hand position, place your hand behind your head and rotate open.

• Rotate closed, tucking your elbow to your opposite knee.

*30 seconds each side*

Knee Hand Thoracic Rotations

• 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

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

• Inverted position with fingers pointed outwards. Long spine
• Feet flat to the ground & shoulders externally rotated.
• Press your hips to the sky - feel your glutes & hamstrings
• Feel the stretch through your shoulders & chest.
• Lower your hips and shift them back between your hands

Inverted Hip Lifts

Mobility Check-In

• 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 position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.
• Hold for 3-5 seconds.

Inverted Bridge Reaches

• 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 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
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

*1 minute each side*

Prone Lying Chest Stretch

Crawl Series

• Set up a long stance with upright posture. 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 & switch sides.

*1 minute each side*

Split Squats (bodyweight)

• 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

ACTIVE RECOVERY

• 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.

Cross Sit / Cross Over Sit (stretch)

Squat Series

• Supine Lying with heels on a stability ball, suspension trainer, or furniture sliders.
• Bridge your hips - maintain a tucked pelvis and braced core. 
• Extend legs, curl heels to hips.

Bridge Hamstring Curls

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.

*1 min each side.*

Single Leg Hip Hinge Rotation

Hamstring Series

• 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 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.

*Alternate sides every minute*

Cross Sit / Crossover Sit (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 Side Stretch

Static Stretch

VM [PHASE 1] Week 4 / 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

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

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

Paul

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

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 4: Strength Stretch

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