Name: Playbook - Kellen Milad - VM [PHASE 2] Week 4 / Day 2
Uploaded: 2023-10-29T21:15:30.738Z
Duration: 60 min
Description: VM [PHASE 2] Week 4 / Day 2

Maria Cristina Zago

Peter Kelly

Nick Haight

Flow is fun. Some of these moves will take you back to childhood. It takes a mix of work and play to reclaim or refine some of these patterns. Don't get frustrated if they're a little rusty or awkward at first.  Make modifications and take it at your pace - it's all a work in progress.

In this session...
• Inversions
• Advanced Flow
• Rolling & Cartwheels

• Lying Prone. Keep your pelvis tucked and bottom ribs tucked to avoid spinal extension. 

• Roll your shoulders open. Extend your arm straight forward, palms facing.

• Turn your palm facing out. Sweep your arms down to your sides.  

•Lift arms up (shoulder extension) palm facing up. Lower and reverse the path to complete the rep.

Prone Shoulder Articulation

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

Scapular Push Ups

• Start in a Side Sit position
• Sit tall and keep your core braced. Dive your hips forward, rising up to your knees - Split Kneel
•  Shift your weight to your front knee and step your back leg forward to Half Kneel.
• Rotate to the side opposite your front knee, lean back and reach.
• Untwist, step back, and sit down. Swivel your hip to switch the Side Sit.

Side Sit to Half Kneel

• From Half Kneel, post your arm on the side of the down knee. 
• Shift your bodyweight supporting yourself on your knee and same side hand.
• Draw your other knee in towards your chest and then kick outward. Fully extend your hip with each kick.

*30s each side*

Half Kneeling Side Kicks

Warm Up Series

Strive for fluidity. Don’t make the transition harder than it needs to be. 

Press actively into the ground through the outer edges of your feet. Use your hands to facilitate the strength & balance.

Cross Sit Reversal

•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.

Crawl Kick Thrus

• From Inverted, extend one leg reaching upwards.
• Slight shift your weight and reach for your toes with your opposite hand.
• Return to 4-points of support and switch sides.

Inverted Contralateral 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 standing with feet together.
• Keep chest upright as you lower down into a squat on the balls of your feet
• Pause at the bottom or gently rock back and forth.
• Rise up to standing.
• Don't move into painful ranges of motion. 
• To progress: lean back and keep hips in full extension while going through the movement.

Toe Squats

Flow Series #1

• Start in a Deep Knee Bend
• Post one arm directly to your side, locked out
• Shift your weight over that arm as you swing your opposite arm in an arc overhead.
• Elevate your hips, extend your legs, Your body rotates and legs to float across and land one at a time on the other side of your hands.
• As you become more confident, jump and allow your legs to travel overhead.

Cartwheels

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

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

Dynamic Combination

•Lower you COG, plant your hands, and sprawl your legs back. Lower to the ground.

•Press up and transition into a crawl for ~5-10 steps.

•Hop up to standing. Sprawl & repeat.

Sprawl & Crawl

Technical jump + a transition to a backwards roll.

• Lean forward, swing your arms and jump.
• Land softly with control. 
• Sit back and transition to your back roll.
• Rise to standing and repeat.

Forward Jump to Back Roll

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Wave

• 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.

Inverted Bridge Reaches

• 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

Flow Series #2

• Start in a crouch position with hands planted on the ground and arms locked out.

• Press into the ground as you shift weight forward and jump. Land softly.

• Jump and lightly place your feet on the wall, pause, and jump down.

• Progress to a bigger jump placing your feet higher up on the wall.

*can also be performed without wall contact*

Wall Handstand Hops

• 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)

• 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)

Work with this sequence for the allotted time:

• Plank to High Hip Crawl / DWD - pedal feet.
•  Alternating leg lifts
• Knee Tucks
• Back Loaded Crawl to Prone Spinal Extension

Plank Flow (level 1)

Static Stretch

VM [PHASE 2] Week 4 / Day 2

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 4 / Day 2

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