Name: Playbook - Kellen Milad - VM [PHASE 2] Week 2 / Day 1
Uploaded: 2023-10-29T21:15:30.677Z
Duration: 60 min
Description: VM [PHASE 2] Week 2 / Day 1

Peter Kelly

Keeping your hips & spine strong  and supple for longevity.

This workout focuses on:
•Squatting
•Hanging
•Spine & Hip Mobility

• Start in a low kneeling position. Rise up to tall kneeling & subtly shift weight.

• Step one leg forward to half kneeling. Shift weight forward into the stretch.

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

• For greater mobilizations. Step out at different angles and add reaching / rotating.

*Perform 12 alternating reps*

Half Kneeling Step Outs

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.

Perform 7 reps each side.

Knee Hand Thoracic Rotations

•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

Transition from supine to side sit.
• Rock back. Rock up to seated. Plant your heels and lay your legs to the side.

• OR Rock Up place the outer edge of one foot on the ground and wrap the other leg back to come into Side Sit.

Rock Up to Side Sit

Warm Up Flow

• 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

A practical Get Up technique especially for self-defense application. Make sure you stand up with a wide, stable base of support.

• From Supine, roll up to a posted arm.
• Press through your hand and opposition foot.
• Draw your straight leg underneath your body.
• Step into a wide stance & stand up
• Reverse the path. Hinge. Plant one hand. Kick thru with your same side leg.

Tripod Get Ups

• 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 Sit Hip Switches

• 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

Flow Series #2

•Start in a low split squat with shoulders back and chest up.

•Shift your weight forward pressing the front foot into the ground for stability as you step forward.

•Use your hands for additional support

•Don’t move into pain. Modify the depth of the squat as needed.

Squat Walking

• Establish a strong, active hang.
• Hold your knees together and tuck
• Tuck high enough to allow your hips to lift.
• Work to increase your ROM to tuck your feet to the bar.
• Focus on control in the eccentric phase of the movement.

Hanging Knee Tucks

Squat / Hang Combination

• 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 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. Sit hips back to heels.
• Shift weight forward. Press into the ground jump feet forward to squat.
• Pause in the Deep Squat.
• Plant hands and jump back.
• Integrate crawling & squat walking.

Crawl to Squat Hop

Stay low or elevate your hips. Focus on a smooth transition from hands to feet - land softly, no impact.

•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

Flow Series #3

• 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

• 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

Bridge Combination

• Place soles of feet together. Maintain long spine.
• Actively press feet together and/or pull knees down towards the ground.
• Move your feet closer to or further from your hips.
• Use pressure from hands or weights for additional stretch. Bolster hips if flexibility is limited.

Butterfly Sit (stretch)

• Cross Sit + fold forward to stretch. 3-5 seconds. Switch sides.
• Rotate towards the bottom leg. Turn your body and plant your hands.
• Elevate your hips to transition to a high hip crawl. Hold 3-5 sec.
• Sit back and rotate back to cross sit.

*Linger in the positions of stretch that feel the best for you.*

Cross Sit to High Hip Crawl

• 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

• 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)

Stretch Series

VM [PHASE 2] Week 2 / Day 1

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 ☀️🐾

Nick Haight

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

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

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 2] Week 2 / Day 1

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