Name: Playbook - Kellen Milad - VM [PHASE 2] Week 4 / Day 4
Uploaded: 2023-10-29T21:15:30.762Z
Duration: 60 min
Description: VM [PHASE 2] Week 4 / Day 4

Excellent workout. Loved the stretch and combination of movements!

Drew

Peter Kelly

Nick Haight

Loved it!!!! Thank you.. about to start over...

Elektra

Explore your full range of motion with balance and control. Focus on reaching and rotation, exploring the full ROM while keeping your breathing deep and relaxed to promote mobility and stretch.

Equipment: PVC Pipe or Broomstick

In this session...
• Arm Spirals
• Bridge Rotations
• Balancing

• Focus on coordinating your breathing with the movements. 
• Feel the articulation your spine and glide of your shoulders.
• Work smooth flexion & extension. One vertebrae at a time.
• Branch out into side bending and weight shifting.

Knee Hand Spinal Articulation

• From Half Kneeling, post the arm opposite your front leg.
• Reach overhead and bend to the side. 
• Elongate into the reach. Shift your hips away from the reach.
• Hold for 3-5 seconds and switch sides.

Half Kneeling Side Stretch

• 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)

• Start in a stable, upright position. Feet hip width apart.
• Brace your core and gluteals. Push your hips forward.
• Reach back and open up through your thoracic spine.
• Maintain balance and control in your reach. Be conservative with the ROM and gradual increase.
• For additional support, reach back towards a wall.

Standing Back Reaches

Warm Up Series

• 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

• Start in Squat Position or Deep Knee Bend
• Place your hands underneath your COG, fingers pointing north & south
• Sweep one leg back behind you and pivot on the ball of the opposite foot.
• Rotation 180 degrees.
• Link the spiral together fluidly.

Squat Spirals

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

Compound movement. Break it down & gradually build it up with speed and smoothness.

• Start standing. Lower down, plant hands and sprawl back to a crawl position.
• Shift your weight laterally and roll across your hips.
• Return to crawl position. Pop up to standing.

Sprawl to Hip Roll

Flow Series #1

•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

•Hold a PVC pipe or broomstick behind your back at hip height. Use an underhand grip.

•Fold forward with an anterior pelvic tilt. You may slightly bend your knees if necessary. Bring the stick overhead as you fold forward. Hold for 10-15s

•Back out of the stretch halfway. Elongate your spine. Slightly shift your weight back /pressing you hips back to create the posterior chain stretch.

•Move back into the stretch. Use a combination of gentle bouncing and walking your hands closer together to increase the stretch.

Forward Fold Stick Stretch

• 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

Mobility Series

• 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

•From supine lying, rock up into a Tripod Get Up.

•From standing, perform a forward roll. 

•Pause at the end of the roll, rock back and repeat alternating sides.

Tripod Get Up + Forward Roll

• 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

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Pause and hold the stretch. Maintain a long spine an sink into the front hips
• Step back & switch sides.

Crawl Lunges

Flow Series #2

• 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

• 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

Switch legs every 3 reps

• 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

• Hold your Deep Knee Bend. Long spine, core braced.
• Shift weight over one leg. Release opposite foot from the ground - reaching back.
• Maintain your balance and actively push into the ground. 3-5 seconds
• Return to both feet and switch sides.
• Don't move into painful ranges of motion. Give yourself small breaks as needed.

Toe Balance

Balance Combination

• 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

• 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)

• Set up a strong half kneeling position with back toes tucked pressing into the ground + pelvis level.
• Use active strength to create the stretch in the back leg.
• Keep the tension and add movement - glide forward and back
• If possible, lift the back leg, active strength or hold with your hands

2 minutes each side.

Half Kneeling (stretch)

Static Stretch

VM [PHASE 2] Week 4 / 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 4 / Day 4

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