Name: Playbook - Kellen Milad - VM [PHASE 2] Week 3 / Day 3
Uploaded: 2023-10-29T21:15:30.718Z
Duration: 60 min
Description: VM [PHASE 2] Week 3 / Day 3

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

Drew

Peter Kelly

Nick Haight

This is my new favourite! Thank you Kelen. 
Vitamin movement workouts are also my favourite of your different variations! Love these!!! Really good for mental well-being.. and of course the body too!

Elektra

Train to be responsive and adaptable. Whether it's on the sports field or in real life situations, the environment is always changing. This practice will help you become more dynamic without sacrificing  stability or control.

This session includes...
•Dynamic stretching
•Jumping
•Sprawls & Crawls

• Strong stance. Pelvis level, bottom ribs dropped.
• Take your arms through a full range of motion at the shoulder.
• Coordinate your breathing with the movement as the heat builds.
•  If you experience any clicking or grinding, modify the ROM or work one arm at a time.

Arm Circles

Focus: Create a dynamic stretch across the diagonals of your torso.

Key: Drive the movement with the rotation of your hips. Keep your core properly braced to avoid too much torque.

•Start in a slightly offset stance. Arms drawn back by your right ear.
•Brace your core, rotate your hips and dynamically swing your arms down diagonally across your body.
• Sink into your hips to absorb. Draw you arms back, stand, and repeat.

10 reps each side.

Diagonal Swings

• 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

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 Series

Switch leg each round - 2  rounds each side

• 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

• Single-leg squat variation when your back leg is held behind you. Work to touch your back knee to the ground.
• Work within your active ROM. 
• Reach your arms forward for additional counterbalancing.
• Use a chair or PVC pipe for assistance in deepening the movement

Single Leg (Hover) Squats

Balance Combo

Landing technique practice.
•Balls of the feet contact the ground first, then heels.
•Feet, ankles, knees, hips absorb the impact.
•Hips hinge and simultaneously arms swing forward to counterbalance.
• Focus on timing and sticking the landings.

Jump Landings

• 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

• 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

• 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.
• Kneeling Get Down

Cross Sit Get Up / Kneeling Get Down

Flow Series #1

• Start in a Side Sit position.
• Maintain a long spine, twist towards your front leg. 
• Plant your hand across your thigh and rotate through your shoulders.
• Extend your arm to reach across your body. 
• Untwist. Switch your hips. Repeat.

Side Sit Rotation Reaches

Inverted 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

• 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.

Perform 10 alternating reaches.

High Hip Diagonal Reaches

Flow Series #2

• Lie on your back, Supine Tuck position.
• Extend one leg. Bring your opposite knee & elbow to touch. Squeeze this connection.
• Alternate sides. Maintain your core connection, keep your lower back glued to the ground.
• Maintain a steady tempo and full ROM.

Supine Cross Crawl

*1 minute each side*

• From Tall Kneeling, extend one leg out to the side.
• Maintain tall posture and place hand behind head.
• Stay in the frontal plane and bend to the side - away from the extended leg.
• Move slowly and mindfully, feel the stretch and use the strength of your core (obliques) to draw yourself up.

Half Kneeling Side Bends

Core Combo

• 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

• 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

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

Deep Squat

• From Half Kneeling, post the arm opposite your front leg.
• Reach overhead and bend to the side. 
• Elongate into the reach. Shift you hips away from the reach.
• Sweep your arm through the ROM to change the stretch.
• Hold for 3-10 seconds each rep

Half Kneeling Side Stretch

Static Stretch

VM [PHASE 2] Week 3 / Day 3

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 3 / Day 3

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