Name: Playbook - Kellen Milad - VM [PHASE 2] Week 2 / Day 4
Uploaded: 2023-10-29T21:15:30.699Z
Duration: 60 min
Description: VM [PHASE 2] Week 2 / Day 4

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

Drew

Really enjoy these workouts, feeling good 👍

Peter Kelly

Nick Haight

Great workout. Really liked the squat variations in this one and inclusion of hanging,too.

Jorge

There’s an element of strength within every stretch. Your active effort (CNS activation) is what makes your stretching turn into mobility gains. 

In this workout:
•Hanging
•Handstands
•Hip mobility

• 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 Lying Twist

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

• Plank position shift weight back to High Hip Crawl position.

• Reach one arm to your opposite foot. Rotational stretch.

• Shift weight forward to plank. Shift weight back and switch side on the reach.

High Hip Diagonal Reaches

• Hold a deep squat. Use a heel lift if you’re still working on the mobility.

• Grab your opposite ankle, reach your other arm towards the sky.

• Hold for 1-2 breaths and switch sides.

Deep Squat Overhead Reach

Warm Up Series

*Alternating sides*

•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.

Side Bent Sit Reaches

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Release the same side hand from the ground and extend into the reach & stretch.
• Plant the hand, step back, switch sides.

Crawl Lunge + Reach

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

• Start in a Supine Tuck position with a light rocking action.
• Rock forward using your arms for additional momentum.
• Pull your feet in close to your hips. Shift your weight over your feet to transition into a deep squat. 
• Stand up. Sit down and use this momentum to string together consecutive reps.
• Modify: Use your hands to assist OR bolster your hips.

Rolling Squat Get Up

Flow Series #1

• Shoulders drawn down into socket - scapular depression, lats engaged.
• Core knit together. Pelvis tucked forward + bottom ribs dropped.
• Wrap thumbs around the bar when hanging from a thin bar.
• Action: SCAPULAR MOVEMENT.  Keep elbows straight as you alternate between active and passive hanging positions.

Modification: Assisted Hang - keep feet in light contact with the ground

Active Hang

• Use 2 chairs or a set of yoga blocks for extra ground clearance. 
• Press your arms to full lock out with shoulders depressed / neck long.
• Hold your fully extended legs straight out in front of you.
• Modification: Keep feet on the ground OR hold a tuck or straddle position.

L Sits

Hang / L Sit Combination

• From standing. Step one leg back and across the midline of your body.
• Lower down into a Cross Squat so the knee of the back leg touches the outside of the opposite calf.
• Pause in the squat. Maintain long spine and shoulders back. 
• Rise up slightly, pivot on the balls of your feet. Rotate 180 or 360 degree.
• Step and repeat.

Crossback Squat + Spin

• 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

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

Flow Series #2

This basic drill will be very helpful on your handstand journey. The Back-to-Wall HS will allow you to accumulate more time on your hands to build strength & awareness.

•Plant your hands and kick up with a split entry.

•The key is timing - shift your weight forward to stack your shoulders over wrists + lift the back leg (gently push off the ground with the bent leg)

•Hold the handstand against the wall for support while your adjust your shape - hollow body. Open your shoulders, scoop your pelvis, and drop your ribcage.

•Build strength by press your upper back to the wall and pressing back.

•It’s highly recommended that you film some of your practice so you can see your alignment from a 3rd person perspective.

*Hold for the prescribed time and exit with control.

Back-to-Wall Handstand Hold

• Hold onto a fixed object and hinge at the hips. 
• Shift your weight back and relax your shoulder and lat to feel the stretch.
• Breathe deeply. Twist / rotate + reposition your feet to alter the stretch.

*Switch sides every minute.*

Lat 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.

*Switch sides every minute.*

Side Bent Sit (stretch)

• 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)

• 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.

Alternating sides every 1-3 reps. Linger in the positions of stretch that feel best for you.

Inverted Bridge Rotations

Stretch Series

VM [PHASE 2] Week 2 / Day 4

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

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

VM [PHASE 2] Week 2 / Day 4

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