Name: Playbook - Kellen Milad - VM [PHASE 2] Week 3 / Day 1
Uploaded: 2023-10-29T21:15:30.705Z
Duration: 60 min
Description: VM [PHASE 2] Week 3 / Day 1

Loved the reverse bridge against the wall!

Drew

Peter Kelly

Nick Haight

Definitely noticing improvements in hip mobility. These lower volume workouts are nice, feel like there's more time to explore and sit in the movement.

Jorge

Elektra

Longevity goals: healthy hips and a flexible spine. We spend a lot of time fixed in place. Day-to-day, we’re not subject to a wide range of motion.
Let’s change that.

This sessions includes:
• Squat mobility
• Arm Spirals
• Bridging

• Lie in Supine Bridge position - hips lifted off the ground.
• 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

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.
• Set your stance and stand up - maintain stability and lower body alignment. Avoid collapsing knee
• Step back to half kneel. Pivot the leg and sit back. Rock back and switch your figure four legs.

Figure Four Get Ups

• 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.

Single Leg Ground Touches

• Cross-legged sitting position.
• Long spine and braced core.
• Shift weight forward, press into the ground with the outer edges of your feet. 
• Rise up to standing and rotate or step out of the cross.
• Recross and balance on the edges of your feet. Sit down to the ground.

Modifications: 
Use your hands or support for yoga blocks as needed for assistance.
Start with your hips elevated on a stool.

Cross Sit Get Ups

Warm Up Series

• Use your momentum to rock up into a deep split squat. 

• Hold the position for 3-5 seconds.

• Actively press into the ground, lengthen your spine, and engage your hip creases, knees, and ankles.

Rock Up to Split Squat

• Start in a deep split squat. Spine long & core braced.
• Accelerate upwards allowing your legs to extend
• Switch your stance at the top
• Absorb the landing and decelerate. Return to deep split squat.

Split Squat Switch Jump

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

•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

Flow Series #1

- Starting on your knees with a flat back reach your hands out in front of you

• Start in a balanced, stable stance. Pelvis level, bottom ribs dropped.
• Wide grip on the PVC pipe.
• Maintain spinal alignment. Bring the PVC overhead and behind your back and return.

*Key. Be mindful to not use your grip to wrench your shoulders through the ROM. Keep your grip wide enough so that your can use your active control to drive the movement.

Stick Shoulder Dislocates

*1 minute each side*

• Strong, stable stance. Pelvis level. Core lightly braced.

• Imagine holding a dish on your palm. Keep balancing the dish while you flow through the range of motion.

• Breathe through the burn. Keep your movements smooth but sharp. Feel the internal & external rotation of the shoulder.

Arm Spirals

*1 minute each direction*

•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.

Wall Bridge Rotations

Mobility Combination

• 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

Work basic lunges in a variety of directions. Focus on maintaining balance and stability as you step into and out of the lunges.

• Start on one leg. Lunge forward, diagonally, laterally, rotationally, and across your body. Switch sides.

• As you become more familiar with the different angles. Add complexity. Alternate from side to side. Randomize the angles.

Multiplane Lunges

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.

*10 reps. alternating sides.*

Tripod Get Ups

• Start in a tight supine tuck position. Knees together, head & shoulders lifted off the ground.

• Create a small rocking action while maintaining the tuck.

• As you rock back to your shoulders, swivel your hips to the side to begin rotation. Find the timing to rotate 360 degrees.

• Alternatively, try bigger rocking actions. Rock back at an angle and allow your momentum to drive the rotation.

*Switch direction after each revolution.*

Rotational Rocking

Flow Series #2

• 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.

*20 alternating reps.*

Crawl Kick Thrus

• 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

• 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

Finisher

• 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)

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs

Shoulder Flexion Stretch

• 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

Static Stretch

VM [PHASE 2] Week 3 / 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

VM [PHASE 2] Week 3 / Day 1

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