Name: Playbook - Kellen Milad - VM [PHASE 2] Week 4 / Day 3
Uploaded: 2023-10-29T21:15:30.755Z
Duration: 60 min
Description: VM [PHASE 2] Week 4 / Day 3

Cássio

Peter Kelly

Nice training!
There is a bug to fix : round 4 has no timer. 
Thank you!

Paul

Nick Haight

Crawling and core work to build a stronger foundation. Even though these movements seem simple, focus on your form. For crawling, slow down to focus on balance and coordination. For core movements focus on the mind-body connection in each rep. 

In this session...
• Crawling variations
• Hanging Knee Tucks
• Core-focused work

• 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.

Cross Sit to High Hip Crawl

• 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 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

• Inverted position with fingers pointed outwards. Long spine
• Feet flat to the ground & shoulders externally rotated.
• Press your hips to the sky - feel your glutes & hamstrings
• Feel the stretch through your shoulders & chest.
• Lower your hips and shift them back between your hands

Inverted Hip Lifts

Warm Up Series

• 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*

Inverted Crawl

• Start in FH Crawl with locked out arms and a long spine. Hips and head at the same level.

• Opposite hand & foot step together. Keep your knees low to the ground.

• Sync your breathing with the movement. Smoothly link together your strides

*20 steps*

Foot Hand Crawl

• From an Active Hang - shoulders plugged in, pelvic tucked, core braced.
• Tuck knees high and lift your hips.
• Control the descent back a full hanging

Hanging Knee Tucks

Crawl & Hang

• Strong FH Crawl position with long spine and braced core.
• Pick up opposite hand & foot and move them out to the side.
• Plant and switch. 
• Rotate 360 degrees around your central axis.

Foot Hand Circle Crawl

• 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 Bent Sit Hip Switches

• Start in Side Bent Sit, with core braced and active hips
• Plant hand (same side as the front leg) on the ground next to you.
• Lean forward and press into the ground as you shift your weight onto your feet.
• Reach down for the ground with the other hand to control your descent back to Side Sit.
• Use your hands as necessary to make the movement safe and accessible for your body. In time you may be able to perform this movement without hands.

Side Sit to Squat Transition

Dynamic mobility & lower body conditioning

• Begin in an active deep squat position. Maintain a long spine and chest up.

• Pulse up and down 3-5 times. Switch your feet to a split stance and pulse. Switch again.

• Every switch of your feet counts as one rep.

*Perform 10 reps total.*

Squat Bounce

Flow Series #1

• From Supine - braced core.
• Lift one leg. Sit up & reach for your toes with the opposite hand.
• Control the lower down to supine. Switch sides.

Diagonal V Ups

• Start in Supine Tuck position. Extend arms and legs to full Hollow Body. Keep lower back glued to ground.

• Maintain this tension, roll to the side, to prone, to side, to supine. Tuck, extend to Hollow and repeat.

• Slow down and limit the use of momentum. Keep your core control to alternate between Hollow, Side Arch, and Prone Arch positions.

Long Rolls

Alternating sides.

•Keep arms locked out or plank on forearms. Shoulders over hands. Maintain posterior pelvic tilt, core & glutes braced.

•Swing leg to the side - tap toes on line with hands. Swing leg back across midline - reach, rotate to a 1-arm plank

Plank Leg Swings

30 seconds 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.

*7 reps each side.*

Half Kneeling Side Bends

Core Series

Combination movement. Flow from the Figure Four Rock Up into the Low Sprawl

• Rock Up with figure four legs to half kneeling
• Plant your hands and shift weight forward
• Press through locked out arms to sprawl legs back
• Allow arms to bend and lower chest to the ground.
• Press up & jump in, stay low. Rock back and repeat.

Rock Up to Sprawl

• Start in a stable Single Leg Balance
• Draw your free leg back across your midline.
• Fall to the side, push off your standing leg + swing your free leg to carry you through the jump.
• Land softly on you free leg first and find stability. Repeat.

Lateral Swing Jumps

Flow Series #2

• 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

• 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.

2 minutes each side.

Side 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)

• 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.

*Perform 20 shifts*

Squat Lateral Shifting

Static Stretch

VM [PHASE 2] Week 4 / 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

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 3

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